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Youth is a gift; age is an art.
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3 0 5 . 6 9 7. 7 3 0 7 D R C A S T R E L L O N . C O M 6200 Sunset Drive, Suite #402 South Miami, FL 33143
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4308 Alton Road, Suite #940 Miami Beach, FL 33140
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T H E A L L N E W S E V E N P E A K S R E S O R T U P G RA D E S I N C L U D E : P R I V AT E CABANAS
AMAZING FOOD OPTIONS
RESORT GRILL
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Prenatal classes at your fingertips Utah Valley Hospital offers online childbirth classes so you can learn in your own home at your convenience. Online classes cover topics like childbirth education and support, understanding labor and birth, and feeding and caring for your newborn. Learn more or register today at
utahvalleyhospital.org/childbirth.
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WHAT IS BALLOON SINUPLASTY? Balloon Sinuplasty is a procedure for patients suffering from chronic sinusitis. A small balloon is used to dilate your natural sinus drainage pathways. The procedure eliminates the need to remove bone and tissues. Recovery is quick and the procedure can usually be performed right in our offices with a local anesthetic.
3 Locations to Serve You Better!
UTAH VALLEY ENT AND ALLERGY 98 North 1100 East, Suite 203, American Fork, UT 801-492-2445 UTAH VALLEY ENT AND ALLERGY 1159 East 200 North, Suite 325, American Fork UT 801-855-2930 UTAH VALLEY ENT AND ALLERGY 354 W. State Rd 73, Saratoga Springs, UT 801-492-2445
Utah Valley ENT & Allergy 98 North 1100 East, Suite 203, American Fork, UT (on the campus of American Fork Hospital) Douglas Denys, MD Facebook.com/HealthyMiami
Glen Porter, MD
801.492.2445 • UVEarNoseThroat.org
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Salt Lake City, UT 801.328.2583 55 W. South Temple
Highland, UT 801.756.7993 11073 N. Alpine Hwy
Cottonwood Heights, UT 801.944.7787 6910 S. Highland Dr.
Sandy, UT 801.944.7750 11372 S. State Street
Ogden, UT 801.612.2583 339 East 2250 South
Farmington 1022 Park Lane (Station Park)
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PREVENTION
DETECTION
T R E AT M E N T
SKIN CANCER AWARENESS STATISTICS • One in five Americans will develop skin cancer in the course of a lifetime. • Each year in the U.S. over 5.4 million cases of non-melanoma skin cancer are treated in more than 3.3 million people. • Over the past three decades, more people have had skin cancer than all other cancers combined. • Between 40 and 50 percent of Americans who live to age 65 will have either basal cell carcinoma or squamous cell carcinoma at least once.
IF YOU OR YOUR PHYSICIAN IDENTIFY A SUSPICIOUS LESION OR MOLE, CALL THE OFFICE OF
Michael R. Hinckley, MD
Skin Cancer Specialist
801.965.2799 hinckleyderm.com Granger Medical Wasatch 1160 E 3900 S, #1000, Salt Lake City, UT 84124 Facebook.com/HealthyMiami Granger Medical West Valley 3725 W 4100 S #208, West Valley City, UT 84120
Dr. Hinckley is board certified in dermatology and fellowship trained in Mohs Micrographic (skin cancer) Surgery. He mainly wants to focus on skin cancer prevention, detection, and treatment.
Granger Medical Riverton 12391 W 4000 W #100, Riverton, UT 84096 MayUT2017 Granger Medical Tooele 2326 N 400 E, Bldg. C/. Suite 203, Tooele, 8407415
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1660 W. ANTELOPE DRIVE, SUITE 210, LAYTON
A S H B Y P L A S T I C S U R G E R Y. C O M
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Keeping Kids Close to Home
Jordan Valley Medical Center’s new nine-bed pediatric unit, staffed by physicians board-certified in pediatric care and nurses with extensive pediatric-specific credentials, makes it possible for your children to get the healthcare they need in their own neighborhood. Our Children’s Center features: • • • • •
Private rooms Dedicated pediatric accredited sleep lab Pediatric centered Emergency Department Bronchiolitis clinic (RSV) CT scan with the lowest dose of radiation in the state
• Complimentary transportation from the emergency rooms at Mountain Point Medical Center and our West Valley Campus • Amenities for the whole family, including rooming-in, complimentary meals, play room, slushie machine and more.
To make an appointment or learn more, call 801-562-3111.
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JordanValleyMC.com | 3580 West 9000 South, West Jordan, UT 84088
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M AY / J U N E 2 0 1 7
30 Enter the Spin Zone
Ever wonder if you’re using that stationary bike correctly? Here are some keys to getting a good spin workout.
44 Happiness
Stuff you might not know about everyone’s ultimate goal.
50 Winning By Grinning
Adults smile about 20 times a day, but children smile 400 times a day. There’s some fascinating research about why smiling matters.
58 3 Of Your Biggest Fears, and How to Beat Them
Being alone, failing, the unknown; they’re all terrifying, and we all experience them.
72 4 Chocolate Bars That Aren’t Bad For You
We found some delicious chocolate bars that didn’t make us feel guilty.
74 The Superhero Problem
Disney princes and the flood of recent superheroes might be teaching our children lessons we don’t want them to learn.
84 Soylent: Food of the Future?
You could live off this trendy meal replacement drink, and here is why people actually do.
Also: The 2-Minute Warm-Up The Case For More Recess Manstyle: In Honor of Men’s Health Month Looking Beautiful After Having a Baby
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FROM THE EDITOR
the power of positivity WE LIVE IN TUMULTUOUS TIMES FULL OF COMMOTION AND CONFLICT. I KEEP WAITING FOR THE WORLD TO STOP BANTERING SO NEGATIVELY, ALLOWING US TO TAKE A COLLECTIVE DEEP BREATH. IF THE POLITICAL CONFLICTS AND WORLDLY UNREST AREN’T ENOUGH TO KEEP YOU STRESSING, THERE’S A SEEMINGLY ENDLESS PARADE OF NATURAL (AND UN-NATURAL) DISASTERS THAT VIE FOR HEADLINE ATTENTION. If we don’t redirect our attention to more positive, productive pursuits, we can paralyze ourselves into Chicken-Little groupthink. Statistics show that the number one fear of most breadwinners is “losing it all.” Whether to an unforeseen disaster, a job loss or something else, we tend to fear loss. Of course, the opposite is intriguing—“having it all.” Much of our core mindset and drive in life seems to be towards contribution and progress– to “have it all.” I’d suggest that’s a positive ambition. There seems to be a correlation between our zeal to have it all that keeps us brooding about losing it all. Perhaps it all comes down to how we define ‘it.’ What is ‘it’ that we are pursuing. What is the formula in your life for ‘it?’ Would you know ‘it’ if you saw it? Would ‘it’ truly make you happy? Speaking of happiness, scientists are making impressive advances in the field of happiness. No surprise—it’s good for us. And, of course, stress, anger and all the adjunct negative emotions in that camp are NOT good for us. Anger and stress put great strain on our heart and curb our bodies natural healing abilities, and make us overwhelmingly less productive at work, school and at home. Whereas, general happiness helps us heal, helps us function, and tends to help us live longer, more successful lives.
Did you know we have an average of 30,00060,000 thoughts per day (one thought per second in every waking hour! For the neuro-skeptics the only sourced studies make it a bit broader—12k to 50k—from The National Science Foundation (NSF)). Another neuro-fact: 95% of our thoughts are the same ones we had the previous day, and startlingly, that most of those thoughts tend to naturally be cynical due to our ‘negativity bias.’ We’re predisposed for caution or fight. For example, if you get ten compliments and one criticism, what do you tend to remember? Problem is, researchers also point out that our thoughts aren’t always true. So, some of us waste a lot of time dwelling on nonproductive, incorrect inclinations. The good news is that happiness is a skill. We can literally choose to practice happiness, we can choose to smile, choose the ‘higher road’ and we can learn and elect to be optimistic. Leading brain researcher Richard Davidson, PhD, of the University of Wisconsin-Madison, said, “Based on what we know about the plasticity of the brain, we can think of happiness as a skill no different from learning to play a musical instrument...it is possible to train our minds to be happy.” Their happiness tutorial lends five overarching suggestions worthy of consideration.
1. FIRST, DON’T BELIEVE EVERYTHING YOU THINK (or hear for that matter.) Remember that many of our negative thoughts tend to be exaggerated or not true. 2. NOTICE THE HAPPY, SMALL THINGS IN YOUR LIFE .
There really are many. Sometimes you just need to do a double-take.
3. TRAIN YOURSELF TO CHOOSE THE HAPPIER THOUGHT.
When you think something negative, take a moment and redirect towards the positive, and feel how that simple exercise washes relaxation over you.
4. REMEMBER THE POWER OF POSITIVE RELATIONSHIPS.
Nothing combats negativity like good friendship, a good marriage, and the power of touch and conversation. Good relationships are founded on appreciation and gratitude. Try it right now – contact a loved one – call, email, or talk to them – and tell them something specific you appreciate about them. It’s magic.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF
5. BE PASSIONATE AND FIND A PURPOSE. What’s the higher purpose in what you do each day? Are you just a homemaker, or a builder of a fantastic family? Are you a dentist, or smile-maker? Are you a bricklayer, or a builder of cathedrals? You choose.
Healthy WITH
MIAMI
®
MAY/JUNE 2017 VOLUME XVII, 3
EDITOR-IN-CHIEF John A. Anderson | john@stardocs.com PUBLISHER Kenneth J. Shepherd | ken@stardocs.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 CIRCULATION MANAGER Ron Fennell | distribution@stardocs.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore CIRCULATION
Healthy Utah® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.
Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l info@stardocs.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.
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The point is to step back, not worry about what you’ve got, or what you could lose, and look at everything all around you and define yourself from a grander perspective. Little setbacks and today’s turbulence mean very little when you fast forward a few years and look at the big picture of what you are ultimately becoming. And remember, imagine yourself 100 years from today; from that perspective, today’s trauma will seem very small indeed.
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ELITE SMILES BY
WALTER MEDEN, DDS eeth Get T our eH In On ne And O Visit! ELITE AESTHETIC DENTISTRY, IMPLANTS & SEDATION. SAME-DAY RESTORATIONS.
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Actual patients of Dr. Meden
Before
PATHFINDER
OUR DOCTORS AREN’T AFRAID TO LEAD BY LISTENING. Dr. Chris Hammond is a board-certified neurologist and fellowshiptrained sleep medicine specialist. He has a keen interest in diseases of the brain, including multiple sclerosis and all aspects of sleep medicine. His priority is helping people find their own path in understanding the
We don’t practice medicine, we challenge it.
complexities of the nervous system and receiving the latest treatment
ogdenclinic.com/challenger
options.
801-383-3454
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Where happy and healthy happen daily The moment a baby is born is one of the happiest of his or her parents’ lives. At McKay-Dee, our expertise has allowed us to not only help thousands of babies go home strong and cheerful every year, but also witness those babies return years later to have babies of their own. Visit McKayDee.org/WomenServices or call us at (801) 387-2800 to learn how we can help you and your newborn live the healthiest lives possible.
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OUT ‘N ABOUT / May/June ‘17
MAY 6 Great Strides 5K
Sat, June 10, 2017 - 10:00 AM – 5:00 PM - South Towne Exposition Center
Provo, UT Join Provo Great Strides as a team, walker or volunteer to help cure cystic fibrosis!
MAY 6 UCASA Fearless 5k
Memory Grove Park The Fearless 5K raises critical funds to support the life changing work of the Utah Coalition Against Sexual Assault and serves as a source of inspiration and hope for advocates and survivors of sexual assault alike.
MAY 13 Race for the Cure
Salt Lake City, UT
Race individually, in a group or as a business to raise funds and Race for a Cure for Breast Cancer.
MAY 13 Splash-N-Sprint Triathlon
Bountiful, UT
Packets are available for pick up on Saturday May 13, 2017 (the morning of the race) from 5:30-7:00 AM in the Bountiful Junior High gym (attached to the SDRC building), located at 550 North 200 West, Bountiful, Utah 84010.
MAY 20 Girls on the Run
Salt Lake City, UT
This run is open to EVERYONE! Girls on the Run is a transformational physical activity based positive youth development program for girls in 3rd-8th grade. This a fun 5k run for family and friends.
MAY 20 Running with Angels 5k Run/Walk
Lehi, UT
Come enjoy a run/walk through the beautiful gardens at Thanksgiving Point. The Start/Finish line will be located near the roundabout in front of the Garden Visitor’s Center. Registration includes a T-shirt, water bottle, food and drinks at the finish.
MAY 20 Rendezvous Run 5k Run/Walk
Sevier, UT
Race will begin at the parking lot of Fremont Indian State Park. The 5k run/walk will be partially on pavement and then on a dirt road that passes the Rendezvous Flat behind Five Fingers Ridge within Park. Runners will enjoy a great view of the park and loop back to the museum to finish the race. All participants will receive a T-Shirt and snacks will be provided. Race begins at 8:00 am. Registration and check in begin at 7 am.
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EVENTS
ARTS Hale Centre Theatre West Valley City
JUNE 24 The Utah Symphony La La Land in Concert USANA Amphitheatre
Hale Centre Theatre - Orem
The Utah Symphony and United Concerts today announced that the world tour of “La La Land” in Concert will come to Utah at West Valley City’s USANA Amphitheatre on Saturday, June 24, 2017. Erik Ochsner will conduct composer Justin Hurwitz’ Oscar®-winning score and Oscar®winning song “City of Stars” (with lyrics by Benj Pasek & Justin Paul) performed live-to-film by the Utah Symphony, accompanying the film’s original vocal recordings.
SPORTS - SALT LAKE BEES MAY 6-9 vs Storm Chasers MAY 11-14 vs Cubs MAY 23-26 vs Chihuahuas MAY 27-30 vs Rainiers
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Happy
Winning by
Grinning THE INCREDIBLE BENEFITS OF SMILING
According to smile expert and popular TED Talk speaker Ron Gutman, about 1/3 of American adults smile 20 times per day. Children, by comparison, smile an average of 400 times a day. Children are some of the happiest people known to research, and Gutman says it has to do, in part, with their smiles! He states that smiling stimulates the reward center of the brain and also reduces stress related hormones. Adults who don’t smile are missing out on these benefits. Research from the University of Kansas found that those who smile through stressful situations are more relaxed and have lower heart rates. Sources: Ted.com
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Another study published in the journal Social Behavior and Personality showed that a smile can make you more approachable. Experimenters, some smiling and some with neutral expressions, approached 480 Dutch passers-by. The passers-by that were approached by someone smiling were more likely to smile back and listen to the experimenter in comparison to those who were approached with neutral expressions. So as you can see, smiling is contagious and makes you more approachable! Cracking a smile has also been shown to release endorphins in your brain. These are the same chemicals that are released when you work out and that make you happy! Other studies on smiling have found that this basic action can: help individuals appear more attractive to others, strengthen the immune system, help you feel more comfortable in uncomfortable situations, and improve your credibility. Who wouldn’t want all of those benefits from smiling a little more?
WRITTEN BY S ADIE WIRTHLIN
S O M E FA C T S T O
Smile About
±± In 2010, Wayne State University researchers examined pre-1950s baseball cards of Major League players. Researchers found that players who didn’t smile in their pictures lived an average of only 72.9 years, but players with beaming smiles lived an average of almost 80 years. ±± Researchers at UC Berkeley conducted a 30-year study that examined the photos of students in an old yearbook, and tried to measure their success and well-being throughout their life. The study found that measuring the yearbook smiles could predict the individual’s future quality of marriage, and standardized test scores, among other things. ±± Babies smile in the womb, according to research done with 3D ultrasound technology.
Healthy-Miami.com
Sources: Ted.com, Inspiyr.com, ncbi.nlm.nih.gov
We have all heard that a simple smile can go a long way, but just how far? Research shows that smiling just might be your ticket to a better life, better relationships, a better work experience and much more.
“You don’t stop laughing when you grow old, you grow old when you stop laughing.” — George Bernard Shaw Science has come to prove what the poet always believed to be true—aging has very much to do with our state of mind. That is the philosophy behind Summit Vista, a Life Plan Community coming soon to the heart of Salt Lake Valley. Summit Vista is designed to help you stay sharper and live healthier. With a wealth of activities, experiences, and friendships readily available—along with medical services available from Intermountain Healthcare—Summit Vista is focused on helping you live a longer, more enriching life. Age well, close to the people and places you love. At a price that’s surprisingly affordable.
Special introductory offers and incentives are available now. To learn more, call us today at 801-829-7986 Or visit SummitVistaLife.com Health and wellness services available from
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May 2017
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FITNESS
ENTER THE
S PI N ZONE H OW TO BEST U S E AN E X ER CI SE B IK E > > > 30 HEALTHY MIAMI
Healthy-Miami.com
Taking an outdoor bike ride isn’t always possible. Say it’s raining, and you simply aren’t equipped for a rain ride, or are a little nervous about slick surfaces. Or maybe you just don’t have a decent road bike. So you head to the gym and find the stationary. Not everyone approaches a stationary bike with confidence. Sometimes after a spin we feel like it wasn’t enough of a workout, or too much of one. Or we feel pain from the seat. Regardless, we hop off the bike not certain that we used it correctly. Here’s how you can optimize your workouts and best use an exercise bike.
BEF OR E YOU BE GIN • A D J U S T T H E S E AT CO R R E C T LY Some people never take the time to adjust their seats properly. After some time working out on a seat that isn’t adjusted well, back pain can set in. A good basic rule: the top of the seat should be in line with your hip bone. When one pedal is at the bottom of its rotation, your knee should be slightly bent, not fully extended. Most people don’t set the seat high enough, and have their knees overly bent during their workout. • U S E T H E P E DA L S T R A P S , D O N’ T A B U S E T H E M One of the biggest mistakes people make while using an indoor bike is that they tighten the pedal straps too tight, or don’t wear them at all. The key is to not jam your feet all the way in the cage or strap. Just place your foot so the balls of your feet are taking the stress. • I F YO U C A N, A D J U S T T H E D I S TA N C E B E T W E E N S E AT A N D H A N D L E B A R S This can do wonders for your back, and for your hands. A good distance between the handlebars and seat is about the length of your forearm.
DUR ING THE W OR K OU T • M I N D T H E P O S T U R E We see it all the time at the gym: people using machines incorrectly, using dangerous form that can lead to injury. The same applies here. Your posture is critical, and if you aren’t sitting properly on the stationary, you can hurt yourself, and make the workout harder than it should be. Your shoulders should be relaxed, with your elbows bent down towards the ground. The hands should be in a relaxed position. The spine should be straight, with eyes facing forward, and head up. • P E DA L U S I N G T H E B A L L S O F YO U R F E E T, N OT J U S T YO U R TO E S It might be tempting to only use your toes for pedaling but, in truth, it’s much less effective. Push your entire foot down on the pedal each time, and you’ll see that it’s much more efficient than using only your toes. • S TA R T W I T H R HY T H M Your first 3-5 minutes on the bike should be all about establishing a rhythm that is difficult but possible to maintain. This is also where you establish the right form so the remainder of your workout goes well. Lengthen your spine and relax your shoulders. • W H AT ’S T H E R I G H T R E S I S TA N C E F O R M E? There are different varieties of stationary bike workouts. Sometimes people like to do sprints as a form of interval training. For a distance ride (30-40 minutes or longer), the resistance on the pedals shouldn’t be a struggle to move, but it shouldn’t be totally easy. After riding for a few minutes, you’ll be able to gauge if your resistance level is maintainable. Here’s a hint to know if resistance is too high: you’re bouncing up and down on the seat to get the pedals around. • C I R C U L A R P E DA L I N G
Distance Stationary Cycling Workout 35 M I N U T E S • Warm-Up: 10 minutes • Higher Intensity (70-80 percent exertion): 10 minutes • Sprint/Climb Portion: 5 minutes (up the resistance, and really get your heart rate going) • Cool Down: 10 minutes
Interval Workout 30 M I N U T E S • Warm up for 5 minutes at a slow pace. • Sprint for 30 seconds, going at about 70-80 percent of your maximum. • Recover for one minute, going at a slow pace. • Do another sprint, but this time go for 45 seconds. • Keep alternating between rest periods and sprints, eventually doing minutelong sprints.
A good pedal rotation is smooth and circular. Good cyclists will actually focus both on push and pull of the pedals, not just the push down at the start of a rotation.
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“
The world looks brighter from behind a smile.”
EXPERIENCE A NEW STANDARD FOR DENTAL CARE. Dr. Greenhalgh provides world-class dentistry in a setting that respects your time, your comfort and your life. Our first-class treatment services include: • • • • • • •
Same-Day Crowns Bridges Dental Cleaning Dentures Extractions Fillings Gum Treatment
• • • • • • •
Halitosis Nightguards Oral Hygiene Root Canal Sealants Veneers Implants
.
JENNIFER GREENHALGH, DMD
1512 Renaissance Towne Drive, Suite 200, Bountiful, UT 84010 P: (801) 292-2622 F: (801) 292-2258 32 HEALTHY MIAMI
newconceptsdentistry.com Healthy-Miami.com
ACCOMPLISHED
SOME ENT DOCTORS SPECIALIZE. OURS REVOLUTIONIZE. Dr. Curt R. Stock keeps singers’ voices healthy. Dr. Bryan K. Wilcox is our expert in middle ear surgery – rebuilding eardrums and delicate bones to restore hearing. And Dr. D. Tykie Skedros finds sleep solutions for his patients beyond traditional airway pressure therapy. Those are just a few of their success stories. With a range this vast, ENT care becomes revolutionary care.
We don’t practice medicine, we challenge it. ogdenclinic.com/challenger 801-383-3454
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34 HEALTHY MIAMI
Healthy-Miami.com
Love Your Skin Dr. Garrett C. Lowe is providing expert care for individuals with skin concerns ranging from general medical dermatology to surgical care for skin Cancer. He is now accepting patients of all ages including adults and children. Garrett C. Lowe, MD–Dermatologist expertly caring for: • • • • • •
Acne Actinic Keratosis Age Spots Eczema Hair loss Hives
• • • • • •
Moles Nail disorders Psoriasis Rashes Rosacea Skin infections
• Skin cancer screening and treatment • Warts • Mohs Surgery
Offering early morning, evening and same-day appointments.
For appointments call: 801-371-6464
3200 N Canyon Rd Ste. E | Provo, UT 84604 | 801-371-6464 Facebook.com/HealthyMiami
May 2017
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FITNESS
You’ve probably seen people using landmines at the gym, and wondered if that odd-looking workout method would help your fitness goals.
How t
36 HEALTHY MIAMI
o Use
a L AN
DMIN
E
Healthy-Miami.com
USING LAND MINE ATTACHMENTS
WHAT IS A LANDMINE? In its simplest format, the landmine consists of a rotating base into which an Olympic or standard size weight lifting bar (typically a 7-foot bar) is inserted, allowing the bar to move in any direction up and down and around the base. It’s essentially a large lever mechanism. At the other end of the bar, opposite the base, weight plates and various attachments are added to provide resistance and unique hand-grip options for completing various exercises. The base is generally clamped on to a power rack or other piece of equipment or bolted to the floor for stability.
WHAT’S SO GOOD ABOUT IT? Landmine exercises complement any training regimen due to their versatility, safety, and ease of use. The exercises work in multiple planes – proven to have greater benefit than fixed motion exercises – and can target a number of muscle groups. The exercises tend to focus on squatting, pulling, and pressing motions familiar to many free weight routines, but avoid some of the safety concerns associated with true free weights. When completing these exercises, the user needs to control the momentum of the weight as it moves through arcs and circular movements providing resistance that hits not only the targeted muscle group but the associated muscles in the core required to complete the twists, rotations, and turns.
HOW SHOULD I USE IT? Many aren’t sure how to use a landmine setup properly, since it’s not a typical workout device in the eyes of many gym-goers. To get a feel for the power of a typical landmine exercise, try the Squat with Press and Catch exercise. While holding the end of the bar with one hand (this exercise is much improved by using a club grip attachment for ease of grip on the bar) perform a squat. At the top of the squat press the bar up and away from you catching it with your other hand. Do not actually throw the bar, transfer hands at the top of the press. Once the other hand safely controls the bar, perform the squat again and repeat. For more complexity and greater core action, incorporate some twists or turns into your squat and press motion as well. Hopefully you get the idea!
There are many widely available, versatile attachments to spice up your landmine workout. Usage pictures are shown using a base pivot attachment that fits into any Olympic plate then into any Olympic bar.
SOME OTHER MOVEMENTS TO TRY:
Multi-grip attachment
Reverse Lunge Hold the end of the landmine bar in one hand by your side, with your arm fully extended. Step backward with one foot into a lunge position. Repeat the movement, alternating the foot you step back with.
Club grip attachment, ball grip Easy to grip with palm.
Standing Rotation Stand straight up, with the bar pointing at your chest, and both hands on the bar. Extend your arms away from your body, and move the bar right and left slowly. Engage your core, move slowly, and start with light weight.
Single eyelet attachment Can be used with any cable handle or other linked items.
Bent Rows Stand with your toes perpendicular to the bar, near the end of the bar. With knees slightly bent, grasp the bar with one arm and bring it toward your chest, completing a one-arm row. Alternate sides.
Plate Pivot Article contributor: BODY SOLID Body Solid is a well-known manufacturer of landmines and attachments. bodysolid.com
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ReduceStress
with Mobile Banking If you’ve considered mobile banking but haven’t yet tried it, now is the time. This must-have tool has grown by leaps and bounds in its capabilities and security features. In fact, the percentage of weekly mobile banking users has more than tripled in the past five years and exceeds the number of people turning to their branch for banking needs. This is a clear sign that financial management has changed forever.
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mobile banking app provides instant approval decisions on credit card and personal loans.
activity, deposit checks, transfer funds, pay bills and set up notifications and alerts, all from your mobile device, without incurring any additional fees.
Mobile banking gives you added peace of mind as you manage your Mountain America accounts. Download the app today on iTunes, Google Play and Amazon. Learn more at macu.com/mobile. If you have questions about becoming a member, we’d love to help.
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FITNESS
The 2-Minute Warm-Up for Any Workout You should try to gently engage all your major muscles before beginning any kind of workout. 1. Start by gently rotating the neck, and by moving your head back-to-front, and side-to-side. Also roll your shoulders. 2. Complete a squat movement, up and down, with hands above the head. 3. Feet shoulder-width apart, bend down, reaching for your toes. You should feel light stretching in your hamstrings and calves. 4. From this movement, go into a squatting position, heels flat, with your rear end near your feet. Knees are bent, and
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arms go inside of your hips, pushing your knees out. You should feel light stretching of the groin. 5. Walk your feet out into a plank position, arms extended downward. Engage your core for 20 seconds. This will also warm the shoulders. 6. Slowly drop into a pushup, hold for 5 seconds, and push back up. 7. Continue in plank position, and bring the right foot forward, beside the right hand. Drop the left knee to the ground. This should
engage and stretch parts of your back. After five seconds, twist your torso so that it is perpendicular to the ground. Raise your right hand skyward. 8. Repeat #7 on your left side. 9. Go back to plank position, complete a pushup, and then go into the squatting position you held previously. Raise your arms above your head, and complete a squat, ending in standing position. 10. Bend knees to 90 degrees, and hold arms out to the either side. Slowly rotate the torso. Bring arms to the front of your body, fully extended, and rotate the torso back and forth again. This helps engage and warm back muscles. Stand back up straight.
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Happiness
Stuff you might not know about everyone’s ultimate goal Most of us have heard a million “secrets to happiness,” so many that they seem collectively cheap and useless. But the nagging question remains: am I happy? It can be an uncomfortable question we can’t help but ask ourselves from time to time, and one that we might not have a good answer for. Some trick themselves into 44 HEALTHY MIAMI
believing they’re happy, while others are convinced happiness is a distant, seemingly unobtainable object. The human journey is largely a quest to determine what happiness is, how to obtain it, and how to maintain it. So let’s dive in! Healthy-Miami.com
W H AT I S H A P P I N E S S ? Happiness can be momentary, a feeling that washes over us. It can also be a lasting sense of satisfaction. Some just feel good on a day-to-day basis and call that happiness. It may be that happiness doesn’t have a snappy one-line definition. Perhaps it’s better to think of an array of positive feelings or traits, like peace, motivation, love, kindness, thankfulness, balance, enthusiasm, humor, inspiration, etc. Happiness could be thought of as the bucket that carries these traits. How full is your bucket? It’s a great goal to fill your buckets with these feelings, but where do these feelings come from, or what causes them? Research suggests that happiness is a combination of three things:
• 40% thoughts, actions, behaviors • 50% genetics • 10% circumstances
WHAT IS LIFE LIKE FOR HAPPY PEOPLE? It seems silly to ask what the benefits of happiness are, since the feeling itself is perhaps the greatest treasure a person can have. But here are some things research says are natural byproducts of happiness:
• More productive • Healthier • Treated better by others • Seen as being more attractive • More sincere • More successful • Less stressed • Better within relationships
A good first step toward a happier life is to identify the wolves in sheep’s clothing marauding as happiness. Here is what happiness is not:
• Feeling like you’re in a Pollyanna musical at all times • Having more money than you ever needed • Ignoring everything negative in the world • Something you’ll get in the future
Source: Happify.com
“It isn’t what you have or who you are or where you are or what you are doing that makes you happy or unhappy. It is what you think about.” Dale Carnegie “If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.” Chinese Proverb
• More creative at problem solving
“Happiness is when what you think, what you say, and what you do are in harmony.”
• More charitable
Mahatma Gandhi
• More likely to volunteer and help others
HOW TO BE HAPPIER Two things about this data should stand out: circumstances don’t matter as much as people think, and happiness is easier for some than others. That said, happy feelings are attainable for everyone, so don’t blame your genes in despair.
QUOTES TO LEARN FROM
“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”
• Nurture your relationships. Have a good conversation with a friend or family member.
Frederick Keonig
• Have a new experience and savor it.
“There is only one cause of unhappiness: the false beliefs you have in your head, beliefs so widespread, so commonly held, that it never occurs to you to question them.”
• Help others. Set a goal for helping someone every week or every day. • Be grateful. Find new things to be grateful for each day. Send a message to someone expressing gratitude. Happiness is largely a product of the mind, of how you think about things. Stanford psychology professor Carol S. Dweck explains that there are two general mindsets: “fixed” and “growth.” Dweck says that people with a “fixed” mindset don’t believe that their qualities or talents can be changed. You have what you have, so to speak. Those with a “growth” mindset, on the other hand, believe they can develop new skills, strengths, etc., and that nothing is set in stone. Happy people therefore, are generally more positive about the future and about their future selves.
Anthony de Mello “Happy people plan actions, they don’t plan results.” Denis Waitley “The reason people find it so hard to be happy is that they always see the past better than it was, the present worse than it is, and the future less resolved than it will be.” Marcel Pagnol “Happiness is a state of activity.” Aristotle
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IN THE
PA I D C L I E N T CONTENT
MOOD
BODY CHEMISTRY FOR A HEALTHY SE X DRIVE 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 G O O D E A RT H N AT U R A L F O O D S C OAC H . G O O D E A RT H @ G M A I L . C O M
T
here’s something about that sparkle in the eyes when the libido is ignited for that special someone! This kind of healthy sex drive thrives in a state of relaxed motivation where the parasympathetic nervous system is in charge. If hormones are imbalanced or stress hormones are in charge, sex drive can decline. Many natural supplements are formulated to help with libido. They typically balance hormones, improve circulation, and include sex drive stimulators. Dr. John R. Lee, M.D. who specializes in natural hormone balancing, explains that hormones are subtle and complex, and “a slight imbalance can have major effects,” especially on sex drive. The most important hormones to monitor for a healthy libido include testosterone, estrogen, progesterone, and DHEA. Tests can help determine these hormone levels, and all of these hormones can be naturally stimulated with creams or supplements that Good Earth carries. Testosterone is the main driving hormone for a healthy sex drive and is the first one to check in men. Healthy testosterone levels for men are typically ten times higher than for women and they tend to peak between the ages of 25-30. DHEA, a precursor to testosterone, also peaks during this time and both hormones decrease on average 2% every year thereafter. This is why most male formulas include testosterone boosters and DHEA. A popular booster called tribulus terrestris has been shown in studies to have “a powerful ability to increase testosterone levels and as a result increase sexual desire, hardness of erections and stamina.” Other helpful ingredients for male libido include epimedium sagittatum, yohimbe, eurycoma longfolia, muira puama, and circulation supplements like L-arginine, or L-citrulline. If circulation is inhibited because of prostate inflammation, traditional prostate supplements such as pygeum, saw palmetto, pumpkin seed oil, and zinc may be helpful. Sometimes unnatural estrogen dominance can lower libido in men and women.
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Xenoestrogens that come from petroleum chemicals in our environment can fill up our estrogen or testosterone receptor sites. These chemicals can interfere with the activity of real sex hormones. If these chemical estrogens are dominant, a natural product called diindolylmethan (DIM) can bind with them and calcium D-glucarate helps carry them away. Progesterone levels are more of a focus for women’s libido issues because it helps balance estrogen and testosterone in their systems. Low levels of progesterone can result in estrogen or testosterone dominance, both of which can jeopardize sex drive. Too much prescribed progesterone can also dampen libido. Dr. Lee typically starts his clients on 15 to 30 milligrams per day of natural progesterone. Estrogen, testosterone, and DHEA can also be boosted with creams or supplements if tests show the hormones are low. Maca is a Peruvian ginseng that naturally stimulates a healthy hormone balance in both men and women without the use of hormones. One study suggests that maca works by “stimulating the pituitary to produce and secrete the precursor hormones, which in turn, elevate estrogen and testosterone levels…” Dong quai, vitex, and hormone balancing blends in combination with omega 3-6-9 oils also encourage female hormone balance. Maca is considered an adaptogen, which means it has natural qualities to help the body adapt to stress by helping lower stress hormones like cortisol, adrenaline, and noradrenaline. This helps normal sex hormones absorb properly into the hormone receptor sites. Other helpful adaptogens include any type of ginseng,
ashwaganda, licorice root, shisandra, rhodiola rosea, and damiana. If your sex drive is still not heating up, you might look further into supplements that promote the calm state in which the parasympathetic nervous system is in charge, and a relaxing neurotransmitter called acetylcholine reverses the effects of stress in the mind and body. GABA, 5-HTP, choline, and magnesium specifically help with this calming process. Other supplements found in both brain and libido formulas include theobromine, bacopa, holy basil, and velvet bean. Libido formulas often include circulation ingredients like L-arginine, gotu kola, gingko, ginger, saw palmetto, and passion flower. When choosing your pathway for balancing hormones and stimulating a healthy libido, be sure to consult with a Wellness Consultant at your local Good Earth Natural Foods. With so many products and avenues to take, educated guidance can be very helpful. Consultations are free, respectful, and professional. When your hormones are balanced, your mind and body are relaxed, and there is good circulation, you and your special someone might be ready to go!
REFERENCE Lee, John R., MD, and Virgina Hopkins. What Your Doctor May Not Tell You About Premenopause: Balance Your Hormones and Your Life from Thirty to Fifty. New York: Warner Books.1999. Gray, John, PhD. Venus On Fire, Mars On Ice: Hormonal Balance-The Key to Life, Love, and Energy. Coquitlam, BC: Mind Publishing. 2010. p. 249 Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (III) Clinical responses of early-postmenopausal women to Maca in double blind, randomized, Placebo-controlled, crossover configuration, outpatient study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614644/
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REWRITE THE HAPPINESS FORMULA IT’S TIME TO START THINKING DIFFERENTLY ABOUT HAPPINESS What makes a person happy is surprisingly elusive information. It’s often something we think we know, but in the end we realize our formula was incorrect. 50 HEALTHY MIAMI
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T
hat formula is the life work of positive psychology expert Shawn Achor. He started thinking differently about happiness when he came to Harvard as a student and came to realize that most of the students suffered from depression, and many contemplated suicide. He wondered how such a privileged group of individuals could be so unhappy. The more he researched over the years, the more he came to understand that the typical recipe we give ourselves for happiness is very backwards. For example, we mistakenly attribute much of our happiness to our external world. We think that if we could just live somewhere “better” or work somewhere “better,” we’d be happier. But Achor’s research shows that a person’s external world only predicts 10 percent of their happiness.
3 CATEGORIES How People Respond to Challenges • VENTERS Venters are highly expressive and open about stressful things going on in their life. This openness can actually be very positive, providing ground for friendships and connection with others. But, venters tend to be worse at keeping a cool head under pressure and being able to actively solve problems. They are good at acknowledging problems and communicating their stress, but it often stops there.
• FIVE ALARMERS This category of people doesn’t differentiate between high and low stress, and therefore respond to every situation as if it’s a five-alarm fire. They suffer massive emotional cost when it’s all over. They are exhausted, and burned out.
The relationship between success and happiness is the other big misconception. Many people think that if they just got certain grades, got a certain promotion, or achieved something great, they would be happier. The idea in our minds is that if we work harder, we’ll be more successful, and that will lead to happiness. “That undergirds most of our parenting and managing styles, the way that we motivate our behavior,” Achor said in his very popular TED Talk. The problem, Achor explains, is that once we get some level of success, the idea of what success is shapeshifts into something else. For example, if you get a good job, you quickly think about getting a better one. If you hit a sales goal, you form new, higher sales goals. Therefore, happiness remains elusive in our minds because success is always a new carrot dangling ahead of us.
POSITIVITY IN THE PRESENT The better way to approach life is to find a positive mindset in the moment, to believe that happiness can be with you currently, rather than being some distant object. The benefits of being positive in the moment go beyond simply feeling better about your life. Achor’s research shows that those with a positive brain are more productive, more creative, more likely to receive a promotion. Positive people are also less stressed and more likely to live longer. Achor calls this the “happiness advantage.” The brain simply does better when you are feeling positive versus negative, neutral or stressed. But suddenly “being positive” may seem like a tall order. You feel how you feel, right? Achor discovered that it is possible to re-train the brain to be more positive. Here are some ways to begin to think differently about happiness:
1. Every day, list a few things you’re grateful for. This causes your brain to get in the habit of looking for the positive first and not the negative. 2. Keep a journal where you write about positive experiences. 3. Exercise. 4. Do random acts of kindness. 5. Meditate.
• CALM RESPONDERS Calm responders have a rational response to challenges. When a problem arises, they often seek the advice of a few trusted people, and then begin to take action. This group tends to enjoy the highest levels of happiness and success. Source: Michelle Gielan, hbr.org
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THE RIGHT RESPONSE A big part of being positive in the present is correctly responding to challenges. Research shows that our response to stresses in life actually matters more to our happiness than what those stresses actually are. For example, two different people can have their cars break down and respond very differently to the same scenario. One person might be thinking about all the ways their life is going poorly and all the money that has been wasted. The other person may be thinking about how it could have been worse, how breakdowns happen to every one, and how money isn’t that big of a deal. One will retain a positive feeling, and the other will be sad and stressed, even though they’ve both had the same experience.
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Stuff to KNOW
Origins of Jogging I
n the 1960s, incidence of heart disease was increasing quickly. Few people were exercising. Researchers, doctors, and even Sports Illustrated urged people to not be sedentary. People needed a new way to get moving.
In an effort to find new ways to be active, William Bowerman, a Professor of Physical Education at the University of Oregon, also a track and field coach, teamed up with a cardiologist to publish a small pamphlet called “Jogging.” The first edition sold over one million copies.
Hungry at 9:30? TO SNACK OR NOT Eating late at night can cause poor digestion, bloating and bad sleep. But what if you’re hungry? Research also says you shouldn’t go to bed hungry. Here’s what to do: • Determine if you’re actually hungry, or just bored, or stressed. • Slightly hungry? Try some tea. • Pretty stinkin’ hungry? Eat some high fiber cereal or whole-grain toast. Yogurt is also good. • Avoid foods that are high in protein or fat, because the body needs more time to digest these macronutrients.
Bowerman first got the idea from a visit to New Zealand, where he found the population jogged regularly, and where he himself began running. He started a jogging group back in Eugene, which quickly exploded into a movement.
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BUSTY
CHICKENS
Chickens today have large breasts, no doubt about it. Chickens have been bred for specific purposes. If the purpose is eggs, the chicken is a “layer,” and if the chicken is for meat, it’s a “broiler.”
Chicken Nuggets,
only about
% 50 What Are You? meat “Mechanically separated” is a term that is often attached to chicken nuggets. This process was developed to recover more meat from the bones of animals. To mechanically separate meat, it is forced through a high pressure sieve, and the edible meat tissues (including tendons) end up like a paste or batter. The whole animal is not forced through the sieve, as some are led to believe.
In the 1940s, a breed of chickens was created through selective breeding, called the Arbor Acres chicken. It was the result of a large contest between chicken farmers. It had broader breasts, limited feathering, and was docile. Adding vitamins and antibiotics to feed allowed these chickens to be produced on a massive scale. These chickens also grow much faster. It only takes about six weeks to raise a broiler today, and it took about twice that long 50 years ago.
ENJOY LIFE, DON’T DIE
This separated meat is often used in cheaper meats, like hot dogs, lunch meat, chicken nuggets and frozen dinners, though the National Chicken Council says mechanically separated chicken isn’t generally used for nuggets. This is what’s in a Chicken McNugget from the McDonald’s website: White Boneless Chicken, Water, Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil), Enriched Flour (Bleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Bleached Wheat Flour, Yellow Corn Flour, Vegetable Starch (Modified Corn, Wheat, Rice, Pea, Corn), Salt, Leavening (Baking Soda, Sodium Aluminum Phosphate, Sodium Acid Pyrophosphate, Calcium Lactate, Monocalcium Phosphate), Spices, Yeast Extract, Lemon Juice Solids, Dextrose, Natural Flavors.
People who report high life enjoyment, enjoyment in the company of others and enjoyment in daily activities are less likely to die, a new study shows. About 9,000 people between the ages of 50 and 70 were assessed, and those
However, a 2013 study from the University of Mississippi examined nuggets from two major fast food chains, and found that they were only about 50% meat. The rest was fat, skin, connective tissue, blood vessels, nerves and bone fragments.
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who reported high life enjoyment were 24 percent less likely to die during the study period. Source: bmj.com
May 2017
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57
of Your Biggest Fears and How to Beat Them
2
LIFE IS SCARY! HERE ARE THREE COMMON FEARS EVERYONE HAS AND PROVEN WAYS TO OVERCOME THEM.
1
FEAR OF FAILURE
FEAR OF BEING ALONE
±± Set new goals
±± Find Your Passion
A common cause for fear of failure is creating unrealistic goals. Try reworking your goals to allow room for improvement or growth. If you leave space in your goal to learn something new, technically your goal cannot fail, as there is something new to learn in every situation.
±± Share Your Failures Confide in a relative or close friend about your failures to gain insight from a fresh perspective. A 2015 study published by the National Center for Biotechnology Information showed that college students who shared their fear or failing exams with another person reported to feeling more “normal and enabling” about their past failures.
According to a recent national survey, 25% of all adults experience loneliness at least every few weeks, and incidences among adolescents and college students are even higher. One option to combat this loneliness is to find a new hobby or pastime. Not only will this help you learn a new skill or help you develop a hidden talent, it will surround you with people who have similar interests to yours.
±± Aim for Independence Aloneness doesn’t mean idleness. Many things on your to-do list are best accomplished by yourself! From catching a movie to finally organizing your bookshelf, time spent alone can be productive and rewarding if you put your mind to it.
Sources: NeuroReport, www.ncbi.nlm.nih.gov
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3
FEAR OF THE UNKNOWN ±± Relax! A study by Harvard Neuroscientist Sara Lazar in 2005 revealed that meditation for at least 30 minutes a day significantly improved participants emotional regulation, perspective and anxiety levels. Take a moment every day to clear your mind and appreciate the present. Meditation will not only reduce stress about what we can’t control but aid us in remembering what we already know.
±± Visualize Instead of fearing what you can’t control, try setting goals and visualizing a future that’s aligned with what YOU want. Fulfilling the goals you set guarantees a future that you control as well as ensuring you know the outcome of every situation. Try writing goals for today, this week, this year and where you’ll be in 5 years to give yourself an idea of what the future holds.
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PH OTO CR ED IT: SAVAN N A SO REN SEN
SAVAN N ASO REN SEN .P HOTO S HELTER.CO M
DERMATOLOGIST, Intermountain Provo Dermatology
After medical school at the University of Utah, Dr. Lowe continued on to complete residency and a fellowship at the Mayo Clinic in Minnesota, which is a premier medical center for dermatology, among other specialties. Now he leads Intermountain Provo Dermatology, happy to be back close to where he grew up in Springville. As he serves his community, Dr. Lowe maintains a high standard of care, and of personalized treatment for every patient. “You do everything you can to personalize treatment,” he says. “You only have a certain amount of time with a patient, it’s very important to establish a good rapport and relationship of trust so that they know that your recommendations for them take their whole person and situation into account, and come from a good place.” Dr. Lowe’s talent is helping patients feel at ease, so they feel comfortable sharing important information about their concerns and medical history. This is essential for the best care and outcomes. He enjoys seeing patients of all ages with all forms of dermatologic disease.
Garrett C. Lowe, MD
To be comfor table and confident in your skin; it’s a significant attribute for some, and an impor tant goal for many. Utahborn Dr. Garrett C. Lowe is a Provo dermatologist who understands just how impor tant that is.
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At the foundation of Dr. Lowe’s superior care is his world-class training. The Mayo Clinic is renowned for advancing dermatology medicine and skin cancer surgery. As part of his education, Dr. Lowe completed a fellowship in Mohs micrographic surgery and dermatologic oncology, which is considered the best treatment for many forms of skin cancer, including basal cell carcinoma, squamous cell carcinoma and some types of melanoma. Not every dermatologist is fellowship trained, and that can make a difference when it comes to the removal of skin cancer and repair of the surgical site. In Mohs surgery, the visible cancerous tissue is removed, along with a thin margin of normal-appearing surrounding tissue. That tissue is then examined carefully under a microscope. If there is evidence
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DERMATOLOGIST, Intermountain Provo Dermatology
of cancerous cells remaining, the doctor will remove another thin layer of skin and examine it, and this process is repeated until the patient is cancer-free. Mohs surgery typically produces a cure rate in the 98-99% range, which is phenomenal. The tissue processing and histologic evaluation of the excision under the microscope is of upmost importance, and is largely responsible for the high cure rate of this procedure. An additional year of fellowship training further honed this skill to the benefit of Dr. Lowe’s patients. In addition to excellent training, Dr. Lowe has the latest Mohs surgery equipment in his clinic. This is important, as the Mohs procedure has been around for some time. Medicine is advancing at a fast pace, and having this new technology in-house provides more clarity when examining the patient’s tissue, which can make a big difference. Scarring is also a concern for patients considering surgery, even if it is a less invasive, outpatient procedure like Mohs. When it comes to repairing a surgical site, Dr. Lowe is confident in his technique. “Sometimes,” he explains, “it’s best to let Mother Nature heal the wound. Sometimes it needs to be closed with a linear closure, local flap or full thickness skin graft. Adequate and good training is a must in these scenarios.”
ABOUT DR. LOWE Dr. Lowe married just before entering medical school almost 12 years ago, and has three children: two boys and one girl. Now that he is out of training, he has more time as a husband and father, which are things he enjoys most. He loves going to his children’s events, and skiing together as a family. Next year, he’ll be moving to the new outpatient clinic at Utah Valley Hospital campus.
Dr. Lowe closes the majority of his patient’s wounds, meaning they don’t have to go see another doctor. In many scenarios, this is more convenient and safer, and results in less cost to the patient. Even after thousands of Mohs procedures, Dr. Lowe still views the process of a patient coming into clinic with skin cancer and leaving without as truly remarkable.
Intermountain Provo Dermatology 3200 N Canyon Rd Ste E Provo, UT 84604 Phone: (801) 371-6464 Fax: (801) 371-6479
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Summer and Skin As summer approaches and our time outside increases, skin cancer awareness and sun safety habits are a must. All skin cancers, including melanoma, are increasing in both the young and old, male and female, with one in five Americans developing skin cancer in their lifetime. The major risk factor for skin cancer is exposure to UV light. Blistering burns, intermittent and chronic sun exposure, and tanning bed use all increase the risk of skin cancer. Sun safety awareness starts now. Since exposure to UV light is the most preventable risk for of all skin cancers, I encourage everyone to try incorporate the following into their daily routine:
American Fork Dermatology
Meet Our Other Dermatologists In Utah County American Fork Dermatology Dr. Stewart West and Dr. Kimberly Pettit are board certified dermatologists who provide expert care for individuals with skin concerns ranging from general medical dermatology to surgical care for skin cancer. Dr. West and Dr. Pettit strive to exceed your expectations through treatment that is personalized and innovative. They treat patients of all ages including adults and children. Their clinic offers early morning appointments for your convenience and has same day appointments for consultations of skin conditions.
• Apply “broad spectrum” sunscreen daily of at least 30 SPF to sun exposed areas of the skin • Seek shade while outside and try to avoid the midday sun to avoid the most harmful UV rays • Wear sun protective clothing with sports or playing outside, displaying extra caution near water, snow and sand where UV rays reflect and increase your chances of sunburn. Common questions arise once one starts to implement sun protective behavior. Firstly, there is no such thing as a healthy sun tan, from the sun or the booth. Any change to your natural color is a sign of potential skin damage. Secondly, self-tanning products are safe, but understand that these are not sunscreens. Thirdly, one ounce (shot glass) of broad spectrum sunscreen is the recommended amount for full body application, remembering that the higher the SPF, the better. Also, do not forget to reapply every two hours while in the sun, and after heavy perspiration and getting out of the water. Sun awareness leads to skin awareness. If you or your family members have a history of skin cancer, including melanoma, seek out a board certified dermatology provider to look over your skin on a yearly basis. Regular self-skin examinations on a monthly basis are strongly recommended. As your own skin awareness increases, changes will be noted. Warning signs of skin cancer include new or changing lesions in size, shape, color and symptoms. If you have questions or concerns, consult your dermatology provider. Early detection is key. For more information on skin cancer and sun safety please visit the American Academy of Dermatology at www. spotskincancer.org. Early awareness is important. We can work together now to make small changes that will decrease our risk of skin cancer and aging skin down the road.
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Dr. Kimberly Pettit
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Dr. Stewart West
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American Fork Dermatology 98 N 1100 East #301, American Fork 801-492-2300
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HEALTHY MAGAZINE | Advisor Client Content
HOW SLEEP KEEPS US
SLEEP AND HAPPINESS may all be caused by sleep apnea. Removing tonsils cures most kids, but early interceptive orthodontics, such as our Healthystart program, can also improve symptoms without surgery.
According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, most of us are only getting four to five hours of unrested sleep.
For adults we use a home sleep test to test for obstructive sleep apnea, and then treat many patients with oral appliances, which are often more effective then CPAP therapy.
Sleep-related dental problems like bruxism (teeth grinding) may be signs of more serious health risks such as sleep apnea. Obstructive sleep apnea can cause stroke, heart disease, and arrhythmias. Plus, there are proven links between lack of sleep and a host of systemic problems. Up to 90% of people who snore may have sleep apnea. Also children may be affected by sleep apnea and it is often a contributing cause of ADD/ADHD. Teeth grinding, bedwetting, sleep walking, and night terrors
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If you are ready to change your life for the better, contact us today to get tested for sleep apnea.
Of adults who get 8 hours of sleep, 27% report feeling overwhelmed. Of adults getting less than 8 hours, 40% report feeling overwhelmed.
Dr. Scott Chandler, DMD
Silver Creek Dental 675 South 100 West, Ste. 1 , Payson, UT 84651 801-853-8803 paysondentist.com Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.
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Source: Boll & Branch
T
he quality of your sleep directly affects the quality of your waking life, including your productivity, emotional balance, creativity, physical vitality, and even your weight.
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SAVAN N ASO REN S EN .P HOTO S HELTER.CO M
Intermountain American Fork Internal Medicine
When it comes to endocrinology, which deals with everything from hormone problems to metabolic disease and diabetes, there are a lot of misunderstandings. Often symptoms aren’t especially apparent, or are misinterpreted, and treatments take the wrong course. Here we talk about two common conditions in Utah, and get the advice of Utah County endocrinologist Dr. Timothy Graham.
Pre-Diabetes A study published in the Journal of the American Medical Association found that 50 percent of adults living in the US have diabetes or prediabetes. Utah, just like the rest of the nation, is suffering from a diabetes crisis. But testing for pre-diabetes is lacking, meaning many don’t find their blood-sugar problem until full-blown diabetes hits. Considering the diabetes epidemic, pre-diabetes should be increasingly important for physicians, and should be increasingly monitored, says Dr. Timothy Graham of Intermountain Healthcare in American Fork, who is part of important progress in this area.
TIMOTHY GRAHAM, MD - ENDOCRINOLOGY
Pre-Diabetes and Hormone Imbalance Intermountain Endocrinologist Dr. Graham talks about two medical issues that people in Utah often misunderstand
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“Intermountain Healthcare is working on developing a system-wide strategy, a community approach to combat prediabetes,” he says. Why is catching pre-diabetes so important? Medicine, lifestyle changes and other things can help keep a person from developing type 2 diabetes and related cardiovascular issues down the line, Dr. Graham explains. “People generally don’t die from prediabetes or diabetes,” he says. “They die from related cardiovascular disease and kidney disease. Even if they don’t go on to develop full-blown diabetes, just having prediabetes puts them at risk for strokes and heart attacks.” But catching pre-diabetes can be a difficult task. There aren’t noticeable symptoms until the blood sugar gets high, at least into the diabetes-range, which is more than 125 mg/dL fasting or more than 200 mg/dL at any time of day. And even patients with full-blown diabetes often have no symptoms for years. Common tests for detecting blood sugar issues don’t always catch
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Intermountain American Fork Internal Medicine exercise, and stress management.
PREDIABETES When a person has elevated blood sugar and is at risk to develop diabetes. those with pre-diabetes. Dr. Graham is a proponent of the oral glucose tolerance test (OGTT), which isn’t as common as other tests (like fasting glucose and hemoglobin A1c) in the United States, but may be better at detecting issues. “With these more commonly used tests, you can sometimes miss a diabetes diagnosis among patients who have high blood sugar only after meals,” he says. “In fact, diabetes in the United States is largely underdiagnosed.” So why don’t more physicians and patients use the OGTT? Because, as Dr. Graham explains, it takes longer. In America, we’re more likely to lean toward convenient healthcare, and the test takes 2 hours to perform. But catching pre-diabetes can be vital for living a long, healthy life, so the best testing should be the norm. Dr. Graham is working hard to make changes in the community. As part of the movement to catch pre-diabetes, Dr. Graham has helped implement screening for women with gestational diabetes mellitus (GDM), a condition where high blood sugar occurs during pregnancy. GDM usually resolves on its own after delivery of the baby. However, once a woman has had an episode of GDM, she is at much higher risk for developing prediabetes or type 2 diabetes for the rest of her life. Most women of child-bearing age have few medical problems, and so they often don’t see a primary care physician on a regular basis. By automatically scheduling women with GDM to return for a visit after delivery to screen for blood sugar problems, Intermountain ensures they don’t slip through the cracks. In addition to testing, this check-up visit provides an opportunity to discuss healthy diet,
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Hormone Imbalance Another issue Dr. Graham regularly deals with is side-effects of people who’ve previously been placed on bio-identical hormone therapy. The hormone replacement industry is a little unnerving, he explains, because often people are diagnosed with hormone imbalances using faulty, inaccurate tests, and then treated with prescription medications that aren’t necessary. “Many people are led to believe they need hormonal treatment when they don’t,” he says. Screenings for hormonal imbalance often include questions about fatigue, mood, and sex drive, but problems in these areas can be caused by a wide number of conditions besides hormonal imbalance. Furthermore, Dr. Graham explains, the bio-identical hormones used in these therapies are often being prescribed for off-label purposes, meaning the drug was originally designed for a different use and hasn’t been tested for safety when it’s used the way it is.
premenopausal women who have been given hormone replacement therapy consider a new course of action. For men, many whom have been prescribed testosterone don’t meet accepted criteria for testosterone replacement, and this can be risky, Dr. Graham says. “It can lead to the suppression of a man’s ability to make his own testosterone,” he says, “and can lead to infertility in young guys.” In general, young guys shouldn’t jump to testosterone treatment too quickly. The symptoms they’re feeling could be stemming from pituitary gland problems, sleep apnea and other issues that need to be expertly diagnosed, explains Dr. Graham. “The idea that we throw hormones at people like vitamins is a problem, especially in Utah Valley,” Dr. Graham says. “Patients should think twice and seek expert opinions of well-trained, experienced medical providers before jumping on this ‘band-wagon.’”
That said, many women have symptomatic menopause, and benefit from hormonal replacement, he explains. During menopause, the ovaries stop producing hormones, and this is what can cause uncomfortable symptoms like hot flashes. Dr. Graham is generally in favor of hormone replacement therapy for menopause in patients who are not at risk of side effects. But the problem is that women are often prescribed hormone replacement for various symptoms before they even reach menopause. Apparently some medical providers and patients view hormones like vitamins, supplements, or energy-boosters, but they are far more than that–they are very powerful biological agents with significant side effects, some of them dangerous, when used improperly, says Dr. Graham. Some women, for example, are being prescribed testosterone, and there isn’t a lot of research on the benefit or safety of testosterone for women. In fact, higher testosterone levels in blood are associated with greater risk of invasive breast cancer. In addition, just treating symptoms with hormones could mask a serious underlying problem, so that it gets ignored until it’s too late. Dr. Graham generally recommends
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Intermountain American Fork Internal Medicine 98 N 1100 E Ste 302 American Fork, UT 84003 Phone: 801-492-2200
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The Case for More RECESS Do your children ever struggle to focus on homework? Do they often get distracted when sitting for long periods of time? Do they ever seem to have trouble remembering things, or despite seeming to remember things they still perform poorly on tests? Parents who answer “yes” to any of those questions maybe assume their kids are just being kids, that they’ll grow out of it someday. Either that or maybe parents feel their kids need to study more, or maybe they need better discipline or study skills. But actually, the answer may be the exact opposite –
What they really need is more unstructured playtime. What they really need is more recess. The American Academy of Pediatrics even produced a report titled; “The Crucial Role of Recess in School,” in which it states that recess is “a crucial and necessary component of a child’s development.” They go on to explain that in Japan, recess breaks are given every hour for 10-15 minutes, likely because attention span begins to fade after 40-50 minutes in children. Recess gives children a chance to reboot and prepare themselves physically to focus. Despite the statement by the AAP and the mounting evidence that supports increasing recess, there have been many reports and debates over schools cutting recess to allow for more academics. However, there have also been more reports of students suffering in school, having social problems, or developing anxiety issues at a younger age, and parents everywhere feel the pressure to have their children succeed.
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So what would happen if schools took the advice of the AAP and added more recess to their school day? One Texas school did just that, and despite their worries about losing time to cover material, the teachers and administration excitedly boast of the improvements in their children’s performance. Eagle Mountain Elementary in Fort Worth, Texas began their “experiment” by giving kindergartners and first-graders four recesses a day – two 15-minute recesses in the morning and two 15-minute recesses in the afternoon. The results are overwhelmingly positive, with one teacher reporting that , “not only are the students paying better attention in class, they’re following directions better, attempting to learn more independently and solve problems on their own, and there have been fewer disciplinary issues.” Parents have also reported positive changes in their children, reporting more independent play and creative play at home as well as better social skills. The key here is largely the unstructured aspect of recess, which sets it apart from structured PE classes. During recess children come up with the games and the rules. They decide who to play with, and how to solve problems on their own (with teachers and staff available for support, of course). They are free to talk openly about whatever they want and make friends with those whom they may have otherwise had little interaction in the classroom. As parents, we often become so focused on those academic milestones our children must meet that we forget that their success as an adult is largely based on their social skills, their critical thinking skills, and their ability to solve their own problems and think for themselves. When we take away recess, we greatly limit their chances to develop these skills and that may be a hindrance on their future success. So if your child’s school is reexamining their position on recess, consider these facts and the example of the school in Texas, and remember that the key to becoming a successful, functioning adult may just be to let kids be kids.
WRITTEN BY ANGELA SILVA
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Why Care
About What You Wear?
WRITTEN BY JUDITH RASBAND, CEO, CONSELLE L.C .
Working in the field of fashion and image management, I work with clothes. I’m often told “Clothes don’t matter!” to which I like to tease, “Oh yeah, when was the last time you went out without your clothes on?” That usually brings a chuckle and disarms the opposition—at least a little. But the question remains. Why do clothes matter? Why care about what you wear? Clothing Is A Resource Clothes are an essential part of the human experience, involved in the daily act of dressing. Because of its closeness to our body, clothing functions much like a second skin, a physical and psychological extension of ourselves, presenting us to the world. Clothing works as a means or tool with which our bodies are given meaning and identity as an individual and within our cultural groups—who we are and what we are all about. Our toolbox is our closet, containing the clothes we can use intentionally to define ourselves, our roles, facilitate our interactions with others, and achieve our goals. In this sense, clothing becomes a resource—at least it should or could be if we manage it mindfully. Everyone agrees about the value of time management, money management, and maybe meal management, but most don’t even think about the value of clothing or wardrobe management, let alone image management. All are precious commodities or resources that need to be well managed to realize their
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value. Virtually everyone has wasted time, money, and space on underused clothing—clothes that don’t meet our needs. We can’t afford that.
Clothing Fills A Basic Need While people take seriously where they live and what they eat, most people ignore or trivialize what they wear—they say it’s superficial. But wait. Think about it a moment. Shelter, food, and clothing, are basic needs. There’s nothing trivial or superficial about that. In terms of filling a basic need, your clothes protect you physically, psychologically, socially, and aesthetically. Think of your clothing as body armor for physical survival in the environment, camouflage gear to psychologically balance and boost your body image and self-acceptance, weaponry to help you fit and function socially, and a personal shield to present you in an aesthetically pleasing way—to express the spirit of who you are. All work together to establish a positive image identity for you.
Clothing Communicates Loud and Clear If a picture is worth a thousand words, then what’s in your closet/wardrobe speaks volumes. The clothes you chose to put into your closet and onto your
body speak volumes about your values, attitudes, interests, personality, sense of self, roles and goals—how you think and feel about yourself the moment you pay for them or put them on. That’s reason enough to care. You cannot NOT communicate! Without saying a word, your clothes speak loud and clear. In fact, they don’t shut up! People continually say and write, “Look out for the statement you’re making.” “Be careful of the message you’re sending.” Yet most people don’t know what’s doing the talking. The statements or messages come from the Elements of Design, the clothing style lines and shapes, the colors, textures, and patterns, and the way they are used, arranged, or put together in an outfit. Change one detail of dress and you change the message and the mood. In closing, clothes communicate from the outside in, influencing the way you think, the way you feel, and the way you act. Clothes communicate from the inside out, influencing yourself and the way others re-act or respond to you. Seriously, what you wear on the outside can reflect or project what’s going on inside—body, mind, and spirit. It counts to care about what you wear.
Judith Rasband MS AICI CIM is CEO of the Conselle Institute of Image Management (Conselle.com), residing in Orem, Utah. She works with the influence and expressive effects of dress and image on wellness and successful living. www.judith@conselle.com
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Manstyle
Section 1: The Seven Pairs of Shoes Every Guy Should Have 1
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Brown Business Shoes These shoes should look okay with a suit, and not out of place with jeans either. These are your workhorses.
Black Formal Shoes These should impress, and demand respect.
Semi-Formal Boots
5
Off-Duty Sneakers
6
Workout Sneakers
For colder weather, snow, and rain, you need shoes that won’t sacrifice the rest of your outfit.
Semi-Casual Loafers These can be made from fabric, but won’t have any logos. They look less formal than what you’d wear to church, and are more comfortable. They are okay for some work settings, but are mostly for any occasion where you want to look nice, but not too nice.
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These can be rubber-soled, plain, and ready to get dirty. But they can also look good for casual get-togethers with friends.
Too many people use any old pair of tennis shoes for working out, which is sometimes okay. But having good support can be very important for lifting workouts. And trashy shoes can be limiting. Get some quality crosstrainers, so you can do whatever you want when the exercise urge hits.
Casual Slip-Ons Perfect for a lazy Saturday, these shoes will probably be your go-to around the house footwear, and great for your days off.
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Manstyle Section 2: A Guide for Guys Guiding Barbers “Okay what’ll it be today?” asks the barber. “Uh… Just a normal haircut please,” says the dude who’s about to get a haircut he hates. Even instructions like “shorter on the sides and longer on top” are pretty much worthless, since that describes essentially every male haircut.
Find a picture and save it to your phone Some guys have a problem with this, maybe because it feels a little feminine in nature to have a premeditated approach to a hair cut. Man up and admit you care about hair. Find some haircut you like, even if it’s a picture of yourself last year, and show it to the barber. This is much more helpful than your vague directions that lack any of the appropriate hair vocabulary.
Talk time Your barber will understand your hair much better if you simply let him/her know when your last haircut was. This is often a better guide for the barber than your vague requests for length.
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Share your bad stories Let your barber know what you don’t want to happen. If you don’t share your distastes, you can’t be mad when the stylist doesn’t know.
Learn some lingo If your hair is thin, you might ask for a “choppy” look, which means the barber will use a cutting technique that adds texture and volume to your hair. If your hair is thick, you can ask for some “thinning,” and the barber will use special thinning shears to decrease volume.
Understand
necklines
We know this is a hard one, because hey, when do you see the back of your own neck? Here’s what to tell your stylist or barber: Blocked
“Short” and “long” don’t mean much
Great for skinnier necks, a blocked neckline means your hair is cut horizontally in a straight line. Beware, this neckline can get messy fast as the hair grows.
Long to one barber might be short to another, so avoid those words. Try to use numbers, as in inches, if you’re giving direction.
Rounded
Your ears matter a lot Telling your barber to go neater or messier around the ears is good direction that will influence the rest of the haircut. Neat lines around the ears generally mean you want a sharper haircut in general.
Network to find your person Many men who complain about haircuts simply go to the closest barbershop they know of. To drop a dad quote on you, nothing good in life comes without a little work. If you see someone with a haircut you like, ask where they got it cut.
This is just like a blocked neckline, except the edges are rounded. Tapered
This means that the hair on the neckline gradually shortens as it moves down the neckline, until there is no hair at all. This is a great choice because the back of the head maintains a tidy look for longer.
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SNACK
THEY’RE NOT EXACTLY A HEALTHY SNACK TO RELY ON EVERY DAY, BUT BETTER THAN A SNICKERS
GUIDE
4 Chocolate Bars That Aren’t Bad For You
2
DARK MAGIC
You’ll notice these bars are all dark chocolate, meaning they have a higher percentage of cacao. When cacao seeds are dried and processed naturally, they retain a high number of antioxidants, vitamins and minerals. It is a bean, after all. Cacao is a good source of iron, magnesium, and calcium. Dark chocolate is also more filling than lighter chocolate, and more quickly calms the craving for sweetness.
ANTIDOTE Mango + Juniper, Almond + Fennel, and other flavors make us want to try this chocolate with high cacao content.
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SWEETRIOT This company is built around great ingredients, fair trade with developing countries, and a celebration of culture.
RAAKA Check out their very intriguing flavors, like Ghost Pepper, Smoked Chai, and Cabernet Sauvignon.
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PASCHA Chocolate can be a hazard for kids with food allergies. The creators of Pascha set out to make pure, safe chocolate. Healthy-Miami.com
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PARENTING
Princesses and
Superheroes Might Be
UNHELPFUL Role Models
Disney princesses and the flood of recent superheroes might be teaching our children lessons we don’t want them to learn. 74 HEALTHY MIAMI
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Furthermore, study authors found that the “preschooler’s engagement with superheroes was related to increased physical and relational aggression 1 year later.” But did the youngsters show any prosocial or defending behaviors, like a superhero does? Nope. “So many preschoolers are into superheroes and so many parents think that the superhero culture will help their kids defend others and be nicer to their peers,” said BYU family life professor Sarah M. Coyne, “but our study shows the exact opposite. Kids pick up on the aggressive themes and not the defending ones.” In this study, researchers asked the children about their favorite superheroes, why they liked a certain character, etc. A fifth of the kids said they liked a character because of some violent skill:
±± “He’s big and can punch.” ±± “He smashes and gets angry.” ±± “Because he can smash and destroy everything.” Most responses were benign, however. “I believe you can talk about superhero culture with kids in a really positive way,” said professor Coyne to the Deseret News. “Superheroes really are defenders on a lot of levels. But the media children are exposed to is so aggressively violent for that age that it’s hard to pick up on anything else.” If you think about it, superhero plotlines and relationships these days aren’t very simple; in fact, they are probably difficult for a 4-year-old to understand. This may be why small children don’t grasp too much except the very in-your-face violence. Most superhero movies today aren’t designed for young kids, but many parents encourage their kids to like Spider-Man, Iron Man, Batman, etc. It’s a complicated world of adult-themed blockbusters, animated spin-offs and Superman underpants. Coyne says that parents don’t need to shut our superheroes entirely, but should simply expose their children to the superhero world in moderation, mixed in with exposure to lots of other admirable role models.
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The Princess Problem Professor Coyne completed related research last year, but about Disney princesses and their effect on gender-stereotypical behavior. Published in Child Development, the study found that for both boys and girls who had viewed Disney Princess media, there was more female gender-stereotypical behavior a year later. This shouldn’t be terribly surprising, or terribly upsetting. But there can be issues for girls who adhere too heavily to “princess” or female stereotypes. “We know that girls who strongly adhere to female gender stereotypes feel like they can’t do some things,” said Coyne in a press release. “They’re not as confident that they can do well in math and science. They don’t like getting dirty, so they’re less likely to try and experiment with things.” For boys, however, princesses might provide some counterbalance to the ultra masculine characters of superheroes. The takeaway for parents is to simply be cautious about how affected your daughters are by princess depictions. And make sure to emphasize the many qualities of these animated characters, not just beauty.
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Sources: Journal of Abnormal Psychology, Child Development, news.byu.edu
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esearchers at Brigham Young University (BYU) recently completed a study which showed that 4–year–olds remember the aggression of superhero movies, but not the reasons behind the aggression.
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WOMEN’ S HE ALTH
Marijuana During Pregnancy I T M AY B E L E G A L , B U T I T M I G H T N OT B E S A F E
Pregnancy can be accompanied by pain, nausea, anxiety and other symptoms, and some women find relief through marijuana, despite some red flags from research on the effects to the baby.
WRITTEN B Y C A ITLIN SC HI LLE
A recent federal survey found that the numbers of pregnant women using marijuana is on the rise, and this trend is especially true among pregnant women ages 18 to 25. Dr. Wynne Armand, a physician at Massachusetts General Hospital and Assistant Professor at Harvard Medical School, warns of marijuana use during pregnancy. She states that “marijuana use during pregnancy can... harm a baby’s brain development.” Many ignore these warnings, however. One woman interviewed by The New York Times consistently used marijuana during her pregnancy and believes it to have been helpful. Stacey, a mother in Florida, abstained from alcohol and cigarettes during her pregnancy. She suffered from morning sickness and sciatica throughout the first trimester of her pregnancy, and she turned to marijuana to ease the pain and nausea. Stacey didn’t smoke marijuana heavily; rather, she would take “a few puffs” in the morning before leaving for work. Here’s Stacey’s take on the safety of marijuana use during pregnancy, spoken to The New York Times: “I wouldn’t necessarily say, ‘Go smoke a pound of pot when you’re pregnant. In moderation, it’s okay.” While Stacey was fortunate to give birth to a healthy child, the medical community disagrees with her assessment of the safety of marijuana use during pregnancy. As stated by Dr. Armand, marijuana can harm an unborn baby’s brain development. Its use may also cause lower birth weight, which is then associated with many poor health outcomes. “There is an increased perception of the safety of cannabis [marijuana] use, even in pregnancy, without data to say it’s actually safe,” says Dr. Torri Metz, an obstetrician.
Other research on children exposed to THC in the womb has shown that: • They have lower standardized testing scores than their classmates. • They have decreased ability to understand concepts in listening and reading. • They are more impulsive at a later age. Sources: health.harvard.edu, webmd.com, nytimes.com, jamanetwork.com
• They have abnormal function of the amygdala. That said, studies on this topic aren’t always consistent. More research needs to be done. However, the American Academy of Pediatrics and the American College of Obstetricians and Gynecologists both advise against prenatal marijuana use. It may be that recent legalization of marijuana in some states has led to more permissive attitudes. Just because it is legal doesn’t mean it doesn’t have health repercussions. While there is some evidence to indicate marijuana’s medical benefits for the individual, marijuana use during pregnancy is likely dangerous for the unborn baby.
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SMART NUTRITION
Nutritionally-based eating for losing weight the SMART Way In our clinic, we offer a healthier eating plan called Smart Nutrition. It’s a comprehensive approach to staying healthy, looking young, and feeling great. We don’t believe in diets, but in nutritionally based eating. We center our program around one-on-one nutritional coaching to better help our clients succeed, and thrive. Good nutritional coaching helps us stay healthy, perform at our best, and live long, active, productive and vibrant lives. Our coaches take a holistic approach in helping people look, perform and feel better. We help our clients reach their goals and potential by guiding them to make good nutritional choices–leading them to great outcomes.
WHAT THE PROGRAM DOES: • We’ll help you identify limiting factors that keep you from reaching your goals. • Coaches provide goal-driven, evidence-based nutrition plan that clients can immediately apply the first day. • Coaches and Smart Nutrition apps provide constant support. The coaches are part of the client’s support team with the client-centered result in mind. Listening to you is essential the process.
DIGITAL ASSISTANCE Smart Nutrition includes both phone and desktop apps that allows you to create meal plans. You choose from a list of carbs, protein and fats. Smart Nutrition provides a complete, nutritionally balanced meal plan. Clients will learn how to use the apps to generate meals using thousands of foods with a vitamins/mineral guide that matches their current daily nutritional needs.
A TWOFOLD STRATEGY Our approach to this Smart Nutrition is twofold. First is to educate the client on how, when, how much, and what to eat. We empower the client to be 100% committed to this new lifestyle. Second, we work side-by-side with the client via phone, text or email to provide encouragement and guidance throughout the process. The client can choose to include a personal workout program through our SMART FIT program. We feel confident that with Smart Nutrition we will help you achieve your weight loss goals and help you look and feel younger again.
12-WEEK PERSONALIZED NUTRITION PLAN In order to help clients achieve their fitness goals, we provide a personalized 12week nutrition plan with weigh-ins, measurements every 30 days, and constant support.
Make time for nutrition today or make time for disease tomorrow.
Call: 801-676-7632 Surgery utrition | 96 E. Kimballs Lane, Suite 408, Draper Utah 84020 | Building 3 with Lone Peak May thesmartclinic.com/smartn 2017 Center! 79 Facebook.com/HealthyMiami
WOMEN’ S HE ALTH
Ways to Look Beautiful & Sexy After Having a Baby
Nothing fits, your body feels odd and wobbly, and there’s oozing; how could this be a recipe for beauty?
Of course, a woman has other things on her mind, other priorities besides looking great, when a new baby arrives (like how to keep this baby alive and healthy, for example). But mothers who give up on appearance entirely find this leads to some unhealthy mental consequences. So how is beauty possible? No doubt pregnancy and birth change a woman, but attractiveness, true attractiveness is not out of reach. Here’s a cheat sheet to achieving an appearance that you’re proud of after having a baby.
B O O K A M A S S AG E Having a massage is one of the best ways to relieve stress, and put a smile on your face. Smiling is attractive. Plus, I’m pretty sure that you are sore all over from hours of carrying your baby and taking care of the house. Ask your partner or close friend to take care of the baby for an hour or two so that you can have your well-deserved massage.
H E A D TO T H E S A L O N When you become a mother, your priorities change. It’s a baby-centered world now, and women tend to forget their own needs. Taking a proper shower almost seems like a luxurious activity. Despite how busy you are in taking care of your little one, make it a habit to look presentable. Go to a beauty salon and manage to get even just a haircut or a pedicure. You’d be a much happier mom when you like what you see in the mirror.
F I N D YO U R S E X Y C L OT H I N G . Being in pajamas and loose underwear all day may sound comfortable, but it’s nice to wear something sexy from time to time. You may need some new wardrobe additions to have clothes that fit your body. We like milknursingwear.com (https://milknursingwear.com) for stylish, beautiful clothes that make a mom look attractive. Find a bra that fits well. For those feeling more adventurous, check out topreveal.com for some nice lingerie that you can slip on. Wearing something sexy can give a different feeling of empowerment and confidence. Plus, your partner would love it.
S T R E N G T H E N YO U R C O R E Find some safe, low-impact workouts that strengthen your core. Fitness can make the challenges of motherhood easier. And of course, there is already a lot of lifting and exhaustion happening already, but fitting in a 30-minute workout every day can get you on the road to a more attractive appearance.
E AT H E A LT H Y Having a nutritious and balanced diet is very important for moms that just had their baby. You would need to fill your body up with necessary energy to meet the demand of taking care of your little one. Load up on fruits and vegetables and stay away from junk foods and empty calories. It may seem convenient to grab a bag of potato chips when your hunger strikes but it won’t do any good for your body.
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Clothing Style Guide For Moms Who Just Gave Birth Keep clothing monochromatic (top and bottom the same color). This can camouflage unsightly curves that take a while to go away. Dresses can be very flattering for new moms; you just need the right one.
Dark colors. Yes, baby spit up is white, so why wear dark colors? Dark colors tend to be more slender-looking, and stains don’t show up as much.
Patterns Patterns can look great, for one because they distract the eye from any curves you don’t want on display. Furthermore, babies like to look at patterns.
Don’t be scared of elastic or stretchy clothing. Being comfortable makes motherhood easier, no doubt. Pro-tip: try sleeping in your husband’s clothes. New moms discouraged by their look often develop a new perspective on beauty. Curves, strength, and vitality become more attractive than skinniness, waist lines and bare skin. Make sure you’re trying to look beautiful, but be wary of comparison. You can be beautiful even if you aren’t strolling the catwalk.
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Don’t think you constantly have to wear nursing shirts. There are lots of tops that can be lifted or moved for nursing. It might take some experimenting, but find clothing that is both functional and stylish.
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Soylent
Food of the Future?
NUTRITION
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It seems that Americans love a food and diet trend. From the low-fat craze of the 90s to the Whole30 trend of today, we are always searching for the next new food fad. But this one just seems different. Enter Soylent. Soylent is a brand of meal replacement drinks and powders that goes beyond a simple dietary supplement. In other words, you could live off of it. The products meet all of the nutritional needs of an average adult. In their own words, “While not intended to replace every meal, Soylent can replace any meal.” Some in the growing wave of Soylent drinkers consume just the drink for weeks at a time. Others do something like 90% Soylent. Still others just have a bottle of Soylent around for a quick meal replacement. Soylent 2.0 (the latest blend) products come as a liquid drink or as a powder that can be mixed with water. The product is not just nutritionally dense, but they also free of high amounts of sugar, cholesterol, and saturated fat. In fact, one writer for The Atlantic says that a Soylent diet is healthier than the average American diet. “North Americans are simultaneously overweight and malnourished, and a diet like Soylent, for all of its flaws, provides less of the problem ingredients such as sugar and cholesterol and more of the nutrients,” she writes. So, beside the nutrition and health benefits of Soylent, what is the appeal of replacing your meals with this product? One answer is: efficiency. The creator of Soylent, Rob Rhinehart, originally formulated the meal replacement drinks to help minimize the time he needed to spend grocery shopping, cooking, and eating - in short, to save time. Their website proclaims that “eating isn’t easy,” and that Soylent is “food that frees you.”
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A QUICK LOOK AT
SOYLENT Does it taste good? Most agree real food tastes better, but also that Soylent doesn’t taste bad. It has been described as “oaty-almond milk.”
Could I live off Soylent? Another appeal of the future-sludge is responsibility. Agriculture and livestock tactics developed to feed the world are at times questionable, and Soylent is a way to stop contributing so much to meat-crazy, wasteful consumption patterns. The Food and Agriculture Organization of the United Nations estimates that “one third of the food produced in the world for human consumption every year — approximately 1.3 billion tons — gets lost or wasted.” Drink a bottle of Soylent, and you haven’t wasted a gram of food. Soylent definitely has benefits. But is it feasible as a long-term meal replacement? Anecdotal accounts say yes, but there are no long-term studies on the nutritional effectiveness of Soylent. It is designed to provide all the nutrients humans need, but critics say there are probably nutrients from whole foods that we haven’t identified or don’t understand yet, so Soylent might be leaving something out unknowingly. Furthermore, just as vitamins are better absorbed from foods in their natural states than through supplements, there may be implications for how nutrients are absorbed from Soylent products. Nutrition aside, the culture of food has to be considered. Some see food, and food preparation as a bother, but many see food as part of relationships, identity, culture, happiness, etc. Soylent manufacturers seem to assume that all people have the same values with food, cooking, and eating, as they do. Food is an integral part of many cultures. Many people enjoy cooking, and cooking can be a central point of cherished time with family and friends. Eating wellprepared food is a great joy for many people. Are we willing to give all of this up in the name of saving time and preserving the planet? The occasional, even daily use of a meal replacement shake is perhaps a good idea from a nutritional standpoint, and from a time standpoint. That being said, Soylent does not seem to be a reasonable replacement for all food. WR I T T EN BY C AI T L I N S CH I L L E
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In short, yes. Ultra-long term (like months), we aren’t sure. Soylent does not encourage people to live solely off their product.
Will I lose weight? Soylent isn’t meant to reduce calorie intake, though its exact proportions do help people control calories, which can lead to weight loss.
Will I feel hungry? Users report not getting that “super-full” feeling, but you don’t feel hungry either.
What are the effects of avoiding solid food? Your body does do some adjusting, reviewers say. There may be some gas and minor digestion discomfort. But most people simply miss the texture of real food. Sources: thehustle.co/soylent-what-happened-when-i-went-30-days-withoutfood www.fao.org/save-food/resources/keyfindings/en/ www.theatlantic.com/health/archive/2016/07/soylent-is-healthierthan-our-diet/489830/
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NUTRITION
10 Easy Ways
TO SLASH CALORIES WRITTEN BY AMANDA MACMILLAN
Cutting a few calories here and there won’t show up on the scale immediately, but making consistent changes will. Here are 10 effortless ways to sidestep excess calories throughout your day—without missing them at all. ORDER FOOD BEFORE YOU’RE HUNGRY If your favorite lunch spot has online ordering or a call-ahead option, take advantage of it. A 2016 study published in the Journal of Marketing Research found that people who selected catered food options at least an hour before eating tended to order fewer calories than those ordered at lunchtime and ate immediately. Waiting until you’re hungry to decide what to eat increases your odds of overindulging, say the study authors.
KEEP YOUR KITCHEN CLEAN When it feels like everything around you is cluttered and chaotic, keeping your diet under control may seem like less of a priority, say researchers at the Cornell University Food & Brand Lab. In a 2016 study published in Environment and Behavior, they found that women who spent 10 minutes in a messy kitchen ate twice as many cookies - and 53 more calories - on average — than those who waited in the same room when it was clean and organized.
DO MORE COOKING AT HOME If you’ve already resolved to do more home cooking this year, it may help to know that—on top of its other benefits— the habit helps you cut calories. A 2015 study in the journal Public Health Nutrition found that people who cooked dinner six or seven nights a week consumed about 150 calories fewer per day than those who cooked once a week or less. Frequent home cooks also tended to make healthier choices, and consume fewer calories, on nights they ate out.
CUT BACK ON COOKING OIL “When you’re sautéing vegetables or cooking on the stovetop, one of the best things you can do to cut calories is to use a nonstick cooking spray instead of oil in your pan,” says King. (A tablespoon of oil has about 120 calories.) You can also sub in a few tablespoons of chicken, beef or vegetable broth, she adds. “It will help prevent sticking to the pan and give your vegetables more flavor.”
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DON’T EAT IN FRONT OF THE TV Eating dinner (or even worse, a bag of potato chips) while watching television is asking for trouble, says King. Not only can we overeat because we’re not paying attention to portion sizes, but our brains may not fully register that we’ve eaten at all, triggering hunger sensations soon after. The more distracting the entertainment, the worse news for your waistline: A 2014 study in JAMA Internal Medicine found that people who watched an action movie ate more calories than those who watched a low-key talk show.
WATCH YOUR SALAD TOPPINGS Kudos for skipping the bread, but choosing a salad won’t automatically save you calories. “You really want to stick with veggies and be careful about the other stuff you’re putting on there,” says King. “Cheese, croutons, bacon and even dried fruit can be really high in calories, so if you’re being very calorie-conscious, it’s best to avoid those.”
GET MORE FIBER AT BREAKFAST “If you choose a high-fiber breakfast cereal, you’re going to feel full sooner and eat less of it overall,” says dietitian Kristi King, a spokesperson for the Academy of Nutrition and Dietetics and clinical instructor at Baylor College of Medicine. Oats are one good option: In a 2015 study published in the Annals of Nutrition and Metabolism (sponsored by the Quaker Oats Company), participants who ate oatmeal consumed 31% fewer calories at lunch than those who ate sugared corn flakes.
SWAP SODA FOR CARBONATED WATER Cutting out one can of soda or sugarsweetened beverage a day could save you about 150 calories. “My favorite tip for cutting back on soda is to switch to sparkling water,” says King. “You can add fruit or even a little sweetener if you want some extra flavor, but even then you’ll be cutting way back on the sugar in soda.” Switching to diet soda will save you calories as well, but some research suggests you may compensate for them elsewhere.
EAT PROTEIN THROUGHOUT THE DAY Eating meals and snacks with protein, found in nuts, seeds, lean meat, soy and dairy, can stop you from feeling hungry by mid-afternoon and yielding to candy’s sweet lure, says King. Research backs this up: A 2016 review published in the Journal of the Academy of Nutrition and Dietetics found that high-protein meals have a greater effect on fullness than lowprotein ones.
DRINK YOUR TEA OR COFFEE PLAIN A recent study published in the journal Public Health found that people who drink their coffee black consume about 69 fewer calories a day, compared to those who add cream, sugar and other extras to their cups. For tea drinkers, skipping the add-ins saves about 43 calories a day.
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NUTRITION
Reasons to Avoid Artificial Sugar
Does it seem like you’ve been hearing about the debate between real vs. artificial sugar more frequently lately? Don’t ignore it – the debate’s raging for a reason. Much of the debate revolves around the lack of conclusive evidence of the safety of ingesting artificial sweeteners, and as more anecdotal evidence is brought to light more people, companies, departments, and researchers are beginning to question just exactly what effects could be a result of consuming artificial sugar. 90 HEALTHY MIAMI
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releases insulin to break down the sugar that isn’t there. The body goes looking for calories that it expected from the sweet food, making us want to eat more, according to research from Purdue. This may be one reason that people who eat more sugar-free sweeteners tend to eat more.
POSSIBLE SIDE EFFECTS
Artificial sweeteners appear on the labels of many, if not most, of our snacks and drinks, usually in the form of: •
Saccharin (Sweet’n Low)
•
Aspartame (Equal)
•
Acesulfame
•
Sucralose (Splenda)
•
Tagatose
•
Neotame
•
Stevia (non-caloric natural sweetener, not artificial, but still showing some effects described below)
Most of these are hundreds of times sweeter than sugar, requiring only a small amount to provide the sweetness we like. And although they are regulated by the FDA, there remains some concerns as to the validity of the research surrounding the safety of artificial sugar and noncaloric natural sweeteners. Here are some of the reasons sugar substitutes are under scrutiny:
COULD INCREASE APPETITE Some research suggests that our bodies learn to associate different tastes and textures with energy content. That means that when we eat or drink something sweet, our body expects calories and energy. For this reason, out bodies may get confused when encountering non-caloric sweeteners. In fact, when we consume sugar substitutes, our pancreas still
Studies examining the effects of artificial sugar on human health have been scrutinized for a lack of long-term duration and small sample sizes. Some researchers and healthcare professionals criticize that artificial sweeteners have simply not been used long enough to determine their safety. Another criticism is that many of the studies used in consideration by the FDA were funded by the food industry, creating bias and misleading claims in the results. Anecdotal evidence and studies using lab rats suggest that possible side effects of excessive artificial sugar consumption include multiple sclerosis, Alzheimer’s disease, cancer, nervous disorders, migraines, rashes, and type II diabetes. Other research suggests that people who eat lots of sugar-free sweeteners might lose taste for less sweet, more complex foods. This is because sugar-free sweeteners are much more potent than sugar. They could drown out desire for things like fruit and vegetables, according to health.harvard.edu. Other nutritional experts have suggested that the powerful tastes or non-sugar sweeteners might be addictive. Animal studies do show saccharine may be addictive.
LOW SUGAR, HIGH-CALORIE Another problem with foods containing artificial sugar is the suggestion it implies to consumers. When a product is labeled, “low sugar,” “reduced sugar,” or “sugar free,” it is often blindly believed to be healthy. However, the exact opposite is often true. To compensate for the lack of sugar, these foods often are high in carbohydrates and fat, making them calorie-dense despite their lack of sugar. As more people are educated on how to read nutrition labels, this problem hopefully becomes less of a problem, but until then there will still be people on their quest to better health fooled by the labels and consuming high-calorie foods ignorantly.
Artificial Sweeteners Tied to Obese Children Researchers in Canada studied more than 3,000 pregnant women and their infants, and found that moms who reported eating more artificial sweeteners in beverages were twice as likely to have children that were overweight or obese at one year. Source: JAMA Pediatrics
Sources: health.harvard.edu, JAMA Pediatrics, cancer.gov, diabetes.org
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NUTRITION
Weight Loss
Wisdom Losing weight can be tricky, but not for the reasons you might think. Weight loss is often reduced to a simple formula. The formula is ‘eat less calories than you burn, count your calories and work harder’ a concept we’ve been force fed by the weight loss industry, and the truth is it doesn’t always work.
When your body isn’t burning fat, there’s always a reason, so let’s talk about it. If you’ve gained some momentum only to find yourself stuck at a plateau, or if you’ve been pushing yourself hard and can’t seem to get the results you were promised, there are ways to gently encourage your body to keep shedding weight. In this list, we’re also going to bust some myths that thankfully, will make your weight loss journey more pleasurable!
10-12 hours per day depending on your hormones, your schedule and what you do for work. The big take-away here though is that if you’re eating around the clock, you’re going to lose less weight. A good rule of thumb is to eat a Clean Breakfast, and then stop eating after dinner which ideally you eat at least 3 hours before you go to sleep for the night. Next time you get the midnight munchies, try making yourself a hot herbal tea with lemon and do some stretching instead to shift your state.
Create an Eating Window Studies show that weight gain is more common amongst people who eat for longer windows throughout the day and have shorter fasting periods. If you’ve been losing weight and are noticing that you’ve hit a plateau, try creating an eating window which involves “intermittent fasting”. This is different than not eating, skipping scheduled meals or avoiding calories. Instead, you’re simply choosing a window of the day in which you’ll eat, and a time at which you’ll stop eating for the day after your window closes. For example, you could choose an 8 hour window per day and only eat your meals within that time frame. Intermittent fasting has shown to have great results for participants who want to lose weight but have been stuck. Keep in mind, this is not for everyone. Your window may need to be longer, like
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Feel Your Emotions Instead of Feeding Them In a sense, emotional eating is quite natural. Food brings us so much pleasure and joy, and we shouldn’t seek to change that. Clean Eating works BECAUSE the food is pleasurable to eat and offers a lifestyle that you can enjoy. However, emotional eating can be damaging when we’re eating things that aren’t serving our bodies while ignoring any underlying emotional pain or discomfort. Instead of reaching for the cookie jar or bag of chips when you’re feeling distraught, find a healthy way to express your emotions. Maybe it’s through movement (going for a run, doing some yoga in your living room), or maybe it’s talking to your partner or calling a friend. Your emotional
health will play a factor in your weight loss journey too, so be kind to yourself.
Worry Less, Play More Are you stressed out? One of the most profound truths about the body is that even when it’s “misbehaving” – holding onto weight, being reactive or not doing what you want it to do, it’s trying to protect you in the only way it knows how. Consider that holding on to extra fat is actually a response to your body perceiving it is in danger in some way… that danger could be stress. Fat is your body trying to protect itself, so the first step in overcoming a weight loss block or plateau is to look at the areas of your life that are causing you stress and then find ways to bring more relaxation, play, and laughter. I can’t tell you how many times I’ve seen someone transform their body with ease when they were feeling really good INSIDE. It makes a difference, so make your happiness and self-care a priority. Spend time with girlfriends, go out and try something new, and PLAY!
WRITTEN BY RAC HEL MA SER C l ea nF oo dC r ush. c om
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TAKING
Some quick info on common energy and protein bars used for biking
THE BAR
QUEST BAR Protein Bar With 20 grams of protein and 17 grams of fiber, QUEST’s protein bar is much too heavy to be used during a workout. As a before-workout bar it is perfect to get full and help you have energy during the workout, and it is great for post-workout recovery. It leaves out all the junk like sugar and fructose. Pros- No fillers or gluten, a protein shake in bar form. Cons- Does not taste amazing and it sits heavy in the stomach. Best flavor: Chocolate Peanut Butter
Bonk Breaker Energy Bar Bonk Breaker has the formula figured out. It is not too heavy, yet very filling, with 8 grams of protein, 270 calories, and good saturated fats. These bars taste great and are best eaten over the span of 10 to 15 minutes while pedaling or running. Pros- Gluten and dairy free which helps it to digest easily. Cons- More sugar, around 15 grams per bar. Best flavor: Peanut Butter & Jelly
Honey Stinger Energy Bar Honey Stinger specializes in nutrition that tastes great. They use real organic honey in everything they make, hence the name. Each bar contains 5 grams of protein and 23 vitamins and minerals. With up to 22 grams of sugar in the bars it is no secret how they taste so good. Pros- Very light on the stomach and are nice as a pick-me-up during a ride. Cons- Lots of sugar does you no favors, and some bars melt in the heat, which makes for messy eating on hot days. Best flavor: Blueberry Buzz
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Zing Nutrition Bar The focus with these bars is organic, natural, gluten-free energy. They pack about 200 calories per bar with more than 10 grams of protein and some good fats with the emphasis on nuts. This is the perfect bar for hikes, running or biking; my favorite time to eat it is during a small break. Pros- Very natural tasting, nice to eat, keeps you full for awhile Cons- None Best flavor: Dark Chocolate Peanut Butter
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Recipes From Across the Globe Experience tastes from all over the world, in your very own kitchen.
Jamaican Fricassee Chicken
TIPS stirring, for 3 minutes. Stir in 1 cup water, scraping up any browned bits from the bottom of the pan. 4. Return the chicken to the pan, along with any accumulated juices and the reserved marinade; bring to a boil over high heat. Reduce heat to medium-low, cover and simmer for 12 minutes, turning chicken once. If liquid is evaporating quickly, reduce heat to low. Stir in thyme and simmer for 5 minutes or until juices run clear when chicken is pierced and a meat thermometer inserted in the thickest part of a thigh registers 165°F.
Fricassee chicken is another recipe that is typically cooked with the skin on, and the whole chicken is usually used. Avery Chin, a great Jamaican chef, shared this fantastic recipe with me, and I’ve reduced the fat by using skinless chicken thighs and drumsticks and by draining off the oil after pan-frying.
This recipe is usually made spicy. For more heat, use a full Scotch bonnet pepper and leave the seeds in. Always check the labels for ground spices such as allspice and ginger to make sure there is no added sodium. Chill onions in the freezer before cutting them. This reduces the amount of gas the onions release into the air — and it’s the gas that makes your eyes tear up. For a more authentic flavor, look for Jamaican or Guyanese thyme at a Caribbean grocery store. Every variety of thyme has a slightly different flavor, and Jamaican thyme in particular tends to be more pungent than North American thyme, so add a bit less of it to your recipes.
Makes 6 servings Preparation time: 20 minutes Marinating time: 20 minutes or overnight
1⁄2 1 tbsp 1 tbsp 1 tbsp 11⁄2 tsp 3⁄4 tsp 1 tsp 1⁄2 tsp 3 tbsp 1 tbsp 2 lbs 3 tbsp 1large 2 cloves 2 large 1 cup
Scotch bonnet chile pepper, seeded and chopped paprika garlic powder onion powder ground allspice ground ginger freshly ground black pepper salt water reduced-sodium soy sauce bone-in skinless chicken thighs and drumsticks vegetable oil, divided nion, chopped garlic, minced tomatoes, diced water
3 sprigs
fresh thyme leaves, chopped
Courtesy of 150 Best Indian, Asian, Caribbean and More Diabetes Recipes by Sobia Khan 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
Cooking time: 1 hour
1. In a large bowl or sealable plastic bag, combine Scotch bonnet, paprika, garlic powder, onion powder, allspice, ginger, pepper, salt, 3 tbsp water and soy sauce. Add chicken and toss to coat. Cover or seal, and refrigerate for at least 20 minutes or preferably overnight. 2. In a large skillet, heat 2 tbsp oil over medium heat. Working in batches, remove chicken from marinade, reserving marinade, and add chicken to pan. Cook chicken for about 5 minutes per side or until well browned on both sides. Transfer chicken to a plate. When all of the chicken is browned, drain the oil from the skillet. 3. Reduce heat to low and add the remaining oil to the pan. Add onion and cook, stirring, for about 5 minutes or until softened. Add garlic and cook, stirring, for 5 minutes. Add tomatoes and cook,
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Paht Thai In Thailand, most noodle dishes have clear Chinese origins and have been adapted very little, since they please Thais just the way they are. This is the exception, a Thai invention, with the basic technique of stir-frying applied to seasonings that marry sweet with sour and salty with hot in a way Thais adore. The full name for this dish is kwaytiow paht Thai. The first word means rice noodles and paht means to stir-fry in a wok or shallow skillet. The word Thai says that the use of tamarind, sugar, peanuts, bean sprouts and lime in this dish is a signature of Thai ingenuity in the kitchen. Noodle chefs in Thailand freely include their own touches to create a signature version, so use your ingenuity once you get the hang of cooking the noodles.
TIPS
5. Add 2 more tbsp oil to pan and heat for 30 seconds. Add softened noodles and, using a spatula, spread and pull noodles into a thin layer covering surface of pan. Then scrape down into a clump again and gently turn over. 6. Add vegetable stock, tamarind, bean sauce, sugar, soy sauce and salt and toss well. Hook loops of noodles with edge of spatula and pull up the sides, spreading out into a layer again. Repeat this process several times as the stiff, white noodles soften and curl into ivory ringlets. Add pepper flakes and about half of the peanuts and turn noodles a few more times. 7. Set aside a little less than half of the bean sprouts for garnish. Add remainder to pan along with green onions and cooked egg. Toss well and cook until bean sprouts and green onion tops are shiny and beginning to wilt, 1 to 2 minutes more. Transfer to serving platter and squeeze lime wedges over top. Garnish with remaining peanuts and bean sprouts on one side and serve at once.
This makes only one or two portions, which is the best I can do with a wok on a Western stove. In Thailand, expert cooks do only a batch or two at a time, too, even when a tableful of diners orders paht Thai. A wok can only do justice to so many noodles at one time. My recipe instructs you to squeeze the lime juice over the noodles just before serving. This is because I have found that if I present the dish Thai style, with a lime wedge on the side, it is left behind like a parsley garnish on a dinner plate at a banquet. Thais always squeeze on lime juice, so I like to include some and then offer extra lime wedges to those who like an extra sour hit.
Serves 1 as a main course or 2 as an appetizer.
Courtesy of Simply Vegetarian Thai Cooking by Nancie McDermott, 2015 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
You’ll need: Asian-style wire strainer or slotted spoon 4 oz dried rice noodles, the width of linguine or fettuccine Vegetable oil 8 oz firm tofu, cut into slender 1-inch long rods 1 tbsp coarsely chopped garlic (4 to 6 cloves) 1 egg, lightly beaten 1⁄4 cup vegetable stock, store-bought 2 tbsp Tamarind Liquid or freshly squeezed lime juice 1 tbsp Asian bean sauce 1 tbsp granulated sugar 2 tsp soy sauce 1 tsp salt 1⁄2 tsp hot pepper flakes 1⁄2 cup finely chopped salted dry-roasted peanuts, divided 2 cups bean sprouts, divided 3 green onions, whites thinly sliced crosswise and tender green tops cut into 1-inch lengths 1 lime, quartered lengthwise Directions 1. Place dried rice noodles in warm water to soak for 15 to 20 minutes. 2. Meanwhile, pour vegetable oil into a medium skillet to a depth of about 2 inches. Place over medium heat until a bit of tofu added to pan sizzles at once. Line a plate with paper towels and place near the stove. When oil is ready, add tofu in small batches to discourage them from sticking together. 3. When noodles are very limp and white, drain and measure out 21⁄2 cups (625 mL). Set near the stove. 4. Heat a wok or a large, deep skillet over medium-high heat. Add 1 tbsp (15 mL) oil and swirl to coat pan. Add garlic and toss until golden, about 1 minute. Add egg and tilt pan to coat surface in a thin sheet. As soon as egg is opaque and beginning to set, scramble well and transfer to a serving platter.
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Recipes From Across the Globe
Shaking Beef with Purple Onions and Watercress A few easy steps and you’ll have a hearty centerpiece for a quick meal with rice, or a spectacular starter. This popular dish is traditionally served with Red Rice, a simple fried rice with a generous dollop of tomato paste which transforms everyday white rice into a handsomely colored accompaniment for this specialoccasion dish. I love a dish of sliced, chilled spears of cucumber served alongside. Serves 4 Beef
Watercress Salad 2 tbsp 1 tsp 1 tsp 1⁄2 tsp 1⁄2 tsp 1⁄2 cup 2 cups 2 tbsp 2 tbsp
vinegar vegetable oil granulated sugar salt freshly ground black pepper very thin onion slices, preferably purple onion bite-size or torn pieces of watercress vegetable oil finely chopped garlic
1. Beef: Cut beef into big, bite-size chunks, about 1 inch square. In a medium bowl, combine fish sauce, soy sauce, sugar and pepper and stir well. Add beef, toss to coat evenly and set aside for 20 to 30 minutes while you make the salad. Or cover and refrigerate for up to 1 day. 2. Watercress Salad: In a medium bowl, combine vinegar, oil, sugar, salt and pepper and stir well. Add thinly sliced onion and toss with dressing to wilt and soften. Add watercress to the bowl but don’t toss yet. 3. Heat oil in a large, heavy skillet over high heat until a bit of garlic sizzles at once. Add beef and let cook on one side, undisturbed, until nicely browned, 1 to 2 minutes. Shake pan to turn meat and cook other surface same way. Add garlic and continue cooking, shaking and searing meat, until evenly browned and done to your liking. Remove pan from heat and set aside while you prepare the serving platter. 4. Toss watercress to coat with dressing and mix with the wilted onions. Arrange the salad on a small serving platter. Scoop up steak, pile in center of watercress salad and serve hot or warm. Photo credit: Colin Erricson
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Courtesy of Simply Vietnamese Cooking by Nancie McDermott © 2015 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
12 oz thickly cut steak, such as New York strip or rib-eye 1 tbsp fish sauce 2 tsp soy sauce 1⁄2 tsp granulated sugar 1⁄2 tsp freshly ground black pepper
His and Her Sexy Hot Cocoa
His and Her Sexy Truff les
½ cup brewing cocao beans (like Crio Bru)
½ cup “Sexy Hot Cocoa Mix”
½ cup sucanat
¼ cup raw cocoa powder
1 Tbsp monk fruit powder (luo han guo)
2 Tbsp melted coconut butter
1/8 tsp sea salt
1 tsp vanilla
2 Tbsp maca powder
1/8 tsp salt
1 Tbsp damiana powder
¼ cup honey
6 scoops of “Brain Link Complex” by Pain & Stress Center (optional)
½ cup chocolate chips (your favorite flavor), or nuts, or coconut to roll truffles in.
2 “Sex Drive” tablets by Superior Source for men (optional)
Romantic Recipes Source: GOOD EARTH NATURAL FOODS RECIPES Find what you need for these tantalizing recipes at your local Good Earth.
HAIR TRANSPLANT SURGERY FOR MEN AND WOMEN SCALP | EYEBROWS OTHER FACIAL HAIR
For HIS cocoa mix: Divide the powder in half. With half the mixed powder back in the blender, add 2 “Sex Drive” tablets for men. Blend on high until the tablets are mixed well into the fine powder. Scoop finished mix out of the blender and store it in a jar labeled “Sex-y Hot Cocoa Mix for Him.” For HER hot cocoa mix: Add the remaining mixed powder back into the blender and blend in 2 “Sex Drive” tablets for women. Blend on high until the tablets are mixed well into the fine powder. Scoop finished mix out of the blender and store it in a jar labeled “Sex-y Hot Cocoa Mix for Her.”
To make the ganache filling: Mix together melted coconut butter, honey, vanilla and salt until smooth. While stirring constantly with a spoon or electric beaters on low, gradually add “Sexy Cocoa Mix” and raw cocoa powder and keep mixing until smooth. Freeze the ganache. To finish truffles: Later form ganache into 1-inch balls and roll in nuts or coconut, then freeze again. If using chocolate chips, melt them in a double-boiler and stir until smooth. Cover the ganache balls with the melted chocolate and freeze. Eat them together to start off a fun evening!
To make the cocoa: Add 3 Tbsp of your special mix to 1 cup boiling water. Add honey and coconut cream to taste. Drink together to start off a fun evening!
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2 “Sex Drive” tablets by Superior Source for women (optional) To make the mix: In a high speed blender, blend cocao, sucanat, monk fruit powder, salt, maca, damiana, and optional “Brain Link” until they become a fine powder.
*actual patients of Dr. Zufelt
If you’re thinking about hair restoration, think about doing it right. Permanently. With one of Utah’s most experienced microfollicular transplant specialists and thousands of very happy clients, The results simply speak for themselves. DR. MICHAEL ZUFELT
801.943.1751 Facebook.com/HealthyMiami
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HEALTHY MAGAZINE | Advisor Client Content
First discovered in 1928, penicillin antibiotics have been a medical staple to fight bacterial infections for many years. They are important for strep throat, ear infection and sinus infection, to name a few conditions. Supposed adverse reactions to the drug have led to an abundance of penicillin allergy diagnoses, however. Some patients report reactions to the drug at a young age, and therefore don’t take it as an adult, even though penicillin allergy often fades with time. Others develop rashes they mistakenly attribute to the drug. When a patient is thought to be allergic to penicillin, broad-spectrum antibiotics are often used as an alternative, which are more expensive, and increase the risk for antibiotic resistance (when a bacterial strain becomes immune to the drug). Furthermore, broadspectrum antibiotic therapy is often not as helpful to the patient’s condition as penicillin might be. Research published in the Journal of Allergy and Clinical Immunology showed that patients with presumed penicillin allergies had longer hospital stays and more hospital-acquired infections, compared to those without a penicillin allergy. The CDC release urges physicians to undertake the appropriate steps to determine if a patient is truly allergic to penicillin. Some important symptoms to identify are:
• The reaction occurs immediately or within one hour • Hives • Angioedema • Wheezing and shortness of breath • Anaphylaxis • Faintness, chest pain • Nausea, vomiting, cramping, diarrhea
IT MIGHT NOT BE A PENICILLIN ALLERGY NEW RECOMMENDATIONS FROM THE CENTERS FOR DISEASE CONTROL (CDC) SHOW THAT MANY PEOPLE DIAGNOSED WITH A PENICILLIN ALLERGY DON’T ACTUALLY HAVE IT
The CDC recently released a report showing that while about 10 percent of all US patients report having an allergic reaction to a penicillin class antibiotic, further evaluation shows that less than one 1 percent of the population has a true allergy to penicillins. 100 HEALTHY MIAMI
Skin tests and challenge doses are also encouraged to confirm a penicillin allergy. Less than 1 percent of patients actually have an allergy to penicillin. And even if a patient is confirmed to have a penicillin allergy, it is important to re-test the patient after a time, as studies show that allergic patient often lose their sensitivity to this class of drug after ten years.
What Does This Mean For Patients? Patients who have been diagnosed with a penicillin allergy should request that a follow-up evaluation and tests be done to confirm the allergy. If the patient isn’t truly allergic, this can mean more affordable, more effective care for their medical condition. To have this evaluated please call 801-775-9800 for an appointment.
WR IT T EN BY
DR. DO UG LA S J ONES
Dr Jones is the medical editor for Healthy Magazine for Allergy, Asthma & Immunology. He attended school at Penn State University College of Medicine. He can be reached at: 801-773-4865 http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy
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HOW SLEEP KEEPS US
SLEEP AND HAPPINESS may all be caused by sleep apnea. Removing tonsils cures most kids, but early interceptive orthodontics, such as our Healthystart program, can also improve symptoms without surgery.
According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, most of us are only getting four to five hours of unrested sleep.
For adults we use a home sleep test to test for obstructive sleep apnea, and then treat many patients with oral appliances, which are often more effective then CPAP therapy.
Sleep-related dental problems like bruxism (teeth grinding) may be signs of more serious health risks such as sleep apnea. Obstructive sleep apnea can cause stroke, heart disease, and arrhythmias. Plus, there are proven links between lack of sleep and a host of systemic problems. Up to 90% of people who snore may have sleep apnea. Also children may be affected by sleep apnea and it is often a contributing cause of ADD/ADHD. Teeth grinding, bedwetting, sleep walking, and night terrors
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If you are ready to change your life for the better, contact us today to get tested for sleep apnea.
Of adults who get 8 hours of sleep, 27% report feeling overwhelmed. Of adults getting less than 8 hours, 40% report feeling overwhelmed.
Dr. Scott Chandler, DMD
Silver Creek Dental 675 South 100 West, Ste. 1 , Payson, UT 84651 801-853-8803 paysondentist.com Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.
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Source: Boll & Branch
T
he quality of your sleep directly affects the quality of your waking life, including your productivity, emotional balance, creativity, physical vitality, and even your weight.
HEALTHY MAGAZINE | Advisor Client Content
Why keep
BURNING Gastroesophageal Reflux Disease or G.E.R.D
A
s many as 4 out of 10 Americans have symptoms of gastroesophageal reflux disease or G.E.R.D as its called. The third most common prescription medications in the United States are proton pump inhibitors (PPIs). They turn off about 90% of this stomach acid which is helpful if people have stomach contents coming back up into the esophagus damaging the lining, and giving a burning sensation. Your swallowing tube sits behind the heart and commonly G.E.R.D can cause you to feel like your heart on fire, hence the term “heartburn.” This terrible sensation can be made worse by several factors such as overeating, obesity, spicy food, peppermint, chocolate, smoking, some medications, and eating large amounts at night then laying down. Avoiding some of these factors as much as possible will reduce heartburn symptoms. Having a hiatal hernia creates an increased risk for heartburn. That condition is where the diaphragm opening around your esophagus as it enters your abdomen has too much space around it. That opening can then allow your stomach to slide up in your chest and weaken your body’s own defense valve against G.E.R.D. Yikes! So what if you still have symptoms? Then what?
an increased risk of pneumonia due to lack of neutralizing acid in the stomach. There’s an increase incidence of colon infections because of the same mechanism. Your body requires acid to liquefy calcium and other minerals to be absorbed into your body effectively. Turning off the acid may decrease your absorption of calcium and may lead to increased bone fractures with long-term use. The most recent concerning study showed some evidence about risk of dementia such as Alzheimer’s with long-term PPI use especially in the elderly. Other studies have shown that PPIs failed to eliminate acid reflux in 30 to 50% of patients and they don’t reduce non-acid reflux which is called regurgitation. When regurgitation is severe people can bend over after eating and have lunch come back to have you try again. So what else is there? Many people don’t know there are surgical options that are very effective. It significantly reduces the likelihood of food or acid coming back up into the esophagus. Surgery is commonly reserved for people who have breakthrough symptoms despite other attempts to resolve their symptoms, those who have regurgitation or if there is concern about long term medical treatment. In our program most patients have the procedure as an outpatient, and return to work for most in 7-10 days, because we use a minimally invasive technique. There are risks to having surgery. Those should be discussed with your surgeon if you are considering that treatment as an option.
The next weapon of defense is trying to turn off the acid. This can be done by “antacids” such as Tums, baking soda, or other neutralizing agents to acid. If an increased defense is needed prescription medicine such as PPIs are often prescribed. They do work well for a lot of people. There can be a significant rebound effect when you stop them. That means the acid level may be higher than it was before you start medication, at least temporarily, which will cause you to feel like your heartburn is actually worse than it was before you started the medication. That’s not good. Many don’t know that there can be significant side effects especially for long-term use of PPI’s. Studies have shown
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Darrin F. Hansen, MD, FACS Utah Lap-Band and General Surgery 801-523-6177 DrDhansen.com UtahLapBand.com
Dr Hansen does extensive work with minimally invasive laparoscopic surgical repair of hiatal hernias for reflux disease. He is known for his advanced laparoscopic procedures.
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HEALTHY MAGAZINE | Advisor Client Content
Wisdom teeth removal and orthodontics are easiest in the summer months.
TEETH TIPS FOR
W
ith the end of the school year right around the corner, it’s the perfect time to start making those exciting summer plans. In addition to family vacations, summer break is a great opportunity to bring your kids in to your family dental office to take care of their bigger treatment needs. Two common dental needs for most children, orthodontics and wisdom teeth removal, are both great to knock out during these summer months. Often it can be difficult to schedule your children’s dental and orthodontic appointments around their busy school and activity schedules. But during the summertime, many parents use their kids’ break from classes to take care of their bigger dental concerns.
Wisdom teeth removal is a necessity for many children between the ages of 13 – 21. When wisdom teeth emerge misaligned or impacted, you may experience physical discomfort and teeth alignment issues. Removing wisdom teeth is a quick procedure, often 45 minutes or less, that is typically done under IV sedation. Due to the sedation, it’s recommended to plan time off of school or work for the next 24-48 hours. By taking care of this procedure in the summer, you ensure that your child will not have to miss any school or extracurricular activities.
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Braces are also great to start while school is out. Braces, another common need for children ages 13 – 21, are used to correct a variety of dental issues including teeth crowding, overbite, and crossbite. A quick consultation can determine if you are a candidate for braces, and will help you to determine the type of orthodontics necessary for correction. Starting braces in the summer allows for greater flexibility when scheduling the initial consultation and installation appointment. It also gives your child an opportunity to acclimate to the look and feel of braces outside of the hectic social atmosphere of the classroom.
So while considering your summer break plans, make sure to prioritize your children’s upcoming dental needs. Bigger procedures like wisdom teeth removal and orthodontics can have a huge impact on oral hygiene and the overall appearance of a smile. Taking care of these concerns during the summer months not only makes it easier to schedule appointments that work with your busy lifestyle, it also guarantees that your children won’t miss any school.
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry (801) 758-5459 apexfamilydental.com
DENTAL
Dr. Maio grew up in Riverton, Utah. He received his undergraduate education in Denver, Colorado at the prestigious private institute, Regis University, where he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt Lake, Utah, and Tooele counties.
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DOUGLAS H. JONES, MD
Rocky Mountain Allergy, Asthma & Immunology
801-775-9800 rockymountainallergy.com
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DARRIN F. HANSEN MD, FACS
Utah Lap Band
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WALTER MEDEN, DDS
Elite Smiles of Utah
801-572-6262 EliteSmilesUtah.com
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Roseman University of Health Sciences 801-302-2600 www.roseman.edu
award winning publication 1 Year / 6 Issues
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KIMBALL M. CROFTS ,MD
801-785-8884 aesthetica.com
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801-331-8554 mdmarion.com
SPORTS MEDICINE
TRAVIS MCDONALD, MD
Sports Medicine Center Physician Group of Utah
801-984-3400 www.physiciangrouput.com
Intermountain Sleep & Neurology Center
MAYA THOMAS, MD
801- 266-5559 sleepdiagnostic.com
SPINE CARE / SURGERY
SCOTT ADELMAN, MD
The SMART Clinic
801-676-7627 thesmartclinic.com
INTERNAL MEDICINE
VA S C U L A R M E D I C I N E / V E I N S
South Valley Primary Care Phyician Group of Utah
Physician Group of Utah
THERESA GOURDE, MD
801-766-4660 fairbanksorthodontics.com
Hoopes Vision Correction Center
801-442-5038 selecthealth.org
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S L E E P / N E U R O LO G Y
SelectHealth
801.369.6139
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BRANDON W. FAIRBANKS, DMD
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or call and we can process via phone
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