Healthy Utah | January '14 by Healthy Magazine

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HEALTHY UTAH JANUARY 2014

Finding the best way through healthcare reform is our job. So you can do yours. The health reform law is big, confusing and headed your way. And though we didn’t make the law, we can help you make sense of it. At SelectHealth, we have clear answers—without government-speak or insurance jargon. We can also tell you if your small business qualiﬁes for a tax credit. To ﬁnd out more, call or visit us online. Get clear answers. 855-442-0220 • selecthealth.org/reform

2 HEALTHY UTAH JANUARY 2014

Healthy-Utah.com

DAVID S. GOURLEY, M.D.

BREAT H E

E AS I E R !

N O

L I M I TS!

Inquire about our Innovative Food Allergy Treatment!

Unprecedented Patient Results 801.775.9800 Facebook.com/HealthyUT

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HEALTHY UTAH JANUARY 2014

UtahHealthScape.org: Find a new doctor on the couch. Get the information you need to make the best health care decisions for you and your loved ones. At UtahHealthScape.org, you’ll find unbiased ratings for hospitals, home health agencies, nursing homes, and health insurance plans, along with information to help you find the right doctor or clinic for you. You’ll find it at your convenience, in the comfort of your own home—or wherever you happen to be. Log on. Learn. UtahHealthScape.org

This material was prepared by HealthInsight as part of our work as the Beacon Community, under Cooperative Agreement #90BC00006 from the Office of the National Coordinator, Department of Health and Human Services.

YoU mAY not be AbLe to pick WHen. bUt YoU cAn cHooSe HoW. Dying is worth talking about. Especially if you want to do it your way. Make sure your family, your doctor, and other caregivers know your wishes. Put it in writing. And make sure the information is accessible to everyone who needs it, when and where they’ll need it. At Leaving-Well.org, you’ll find all the information and assistance you’ll need to ensure the end of your life happens according to your wishes. Leaving-Well.org

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Vision When making the decision to take your vision to a new level with LASIK or any other refractive surgery, three main factors are: determining the procedure best suited to your unique vision needs, using the most advanced technologies available, and finding a surgeon with the knowledge and experience to properly utilize the technology. PROCEDURES: Hoopes Vision offers a full range of vision correction procedures including All-Laser LASIK, PRK, ICL, refractive lens exchange, and custom laser cataract surgery. These many options allow us to customize a solution for your unique vision needs. We select the right procedure based on prescription, age, lifestyle and the results of our thorough, complimentary evaluation using the most advanced diagnostic testing equipment available. EXPERIENCE: Most doctors agree that a key component of successful vision correction surgery is experience. An experienced surgeon will know what to look for when screening a patient, how to handle the unexpected, and what options will yield the best results for a patient’s unique vision. Hoopes Vision is home to the most experienced LASIK surgeon in Utah, the most experienced ICL surgeon in the US and among the most experienced custom laser cataract surgeons in the country. TECHNOLOGIES: Using the most advanced technologies for vision correction surgery can increase safety and improve results. Hoopes Vision was the first in the Salt Lake Valley to use safer, all-laser LASIK technology. We were also first in Utah to provide wavefront-optimized treatments to reduce halo and glare at night, and Hoopes Vision is the first in the world to offer multiple laser cataract platforms, including the OptiMedica CatalysTM and Alcon LenSxTM lasers, to provide our patients with an unequaled level of accuracy, precision and customization.

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11820 S. State Street • Draper, UT www.hoopesvision.com *Call for details. LASIK is not for everyone. As with any surgery there is some risk. During your free evaluation, you will be told if you are a LASIK candidate, if another procedure Facebook.com/HealthyUT HEALTHY UTAH JANUARY 2014 may be better, or if you are not a candidate for vision correction surgery. Risks and benefits will be discussed in detail to allow you to make an educated decision.

january

35 The Resistance: How Antimicrobial

VOL. XIV № 1

Resistance May be Affecting Your Family

Antibiotics are one of the truly wondrous scientific advancements of the last century. It’s truly changed the way we live our lives. In fact, antibiotics like penicillin are some of the most commonly prescribed medications across the world and that might be the problem.

12 Snow Shoeing In Utah

Getting up at the break of dawn to go traipsing through freshly fallen snow in freezing temperatures sounds a little bit crazy, right? We prefer the term adventurous and it’s plenty of that. Whether you’re an experienced “snowshoer” or looking for tips on how to get started, our experts have gathered all the tips you need to make your next snow-shoeing adventure a memorable one (for all the right reasons… hopefully).

38 Catering Review

Are you planning a family reunion, wedding, office party, or any other kind of event where people will eat food? Of course you are. The real question (because, let’s be honest, we all go to these things for the food) is what are you going to feed them? Well, we’ve looked over the best catering companies in Northern Utah for just such an occasion. If you need a caterer, look no further.

24 Goal Getter: It’s Time to Flip Achieving Goals on its Head

Yep, you guessed it. We’re talking about goals. It wouldn’t be the New Year without resolutions, and we would be very remiss if we didn’t put in our two cents. We know that the topic of goals has been hashed and rehashed half a million times, so we’re changing it up. We tell you all about how the most successful people are achieving their goals and why their approach to achieving makes all the difference.

26 Making More of Midlife

Contrary to popular belief, a midlife crisis doesn’t have to be a bad thing—it can be a time where you choose embrace the unique set of circumstances that make up this thing we call “middle age.” We’ve got expert advice on how to make the most out of your middle years so that middle age can mean a new beginning, not the beginning of the end.

28 The Faults of Fear

Fear is a lot of things. Some of us seek out the rush we feel from fear (horror movies, adrenaline junkies, etc.). For most of us, it’s not something we like to feel. It can paralyze us, it can make us do stupid things, losing your cool when you see a harmless spider for instance, or it may even keep us safe. We’ve got you covered with all you need to know about fear and how to overcome it.

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Healthy

EDITOR'S NOTE

UTAH

t’s been a peculiarly recurring theme in my life lately. Two funerals and one best friend’s advanced testicular cancer and another’s rare melanoma scare has me thinking. To that, ad watching the surprisingly thought-provoking movie, “The Bucket List” about two unlikely acquaintances who seek to find fun and true joy in the last few months of their fading lives and then reading the moving book, ‘An Hour To Live, An Hour To Love,’ by Richard Carlson, PhD, author of the ‘Don’t Sweat the Small Stuff’ books—who, also in his 40’s, recently passed away. I won’t say premonition, but you get the idea. Carpe Diem.

achievements, which seem so important now, would matter little then. My office to-do list would become irrelevant. Likewise, e-mail, voice-mail, and other ‘digi-emergencies’ would little matter. And, while we’re whittling away the less essential things of life, I know I wouldn’t be worrying about those who owed me money or those who had wronged me along the way; but it’s funny how much time we spend frittering away on those things now. From this perspective, life isn’t about keeping score. It’s easier and more fulfilling to simply give things away and to let go of other things.

Needless to say, all of this has caused me to pause and ponder my priorities, my plans, and my life in general. It’s a healthy exercise to mentally jump ahead—fast-forwarding to the end of your life—and take a look back. Talk about perspective and clarity of what’s important today. Consider this intriguing question Dr. Carlson poses in his book:

Of course none of us know how long we have left to live, but really, what’s the difference? Either way, simply knowing that life is fleeting and that we truly will leave this life one day helps us not take any time for granted and to be grateful for what time we do have. Unfortunately, how often do we consider the miracle that our life truly is? Sometimes we need to wake up and slow down. In my final hour of life, I can’t imagine wishing I had been a bit more uptight or stressed about life. I think that we sometimes need to say no to work and daily demands, and say yes to life and to those we love.

“If you had an hour to live and could make just one phone call, who would it be to, and what would you say … and why are you waiting?” While your thinking about whom you’d call, I bet there are quite a few people you wouldn’t worry about. No offense to the CPA’s or moneyjockeys, but money, in abundance or scarcity, would be the last thing on your mind. (Unless you haven’t prepared your finances and legalities to take care of the ones still on their journey behind you, but that’s another topic for another day). Worldly

P H O T O B Y T I F F I N E E D AW N . C O M

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

8 HEALTHY UTAH JANUARY 2014

Dr. Carlson poses it this way, “Since we know we are going to die someday, and that we are going to look back on our lives and reflect on what’s important, why not start living that way today? Right now? Why not plan our lives, our jobs, our day-to-day experiences based on the inevitable moment of reflection that will be upon us sooner than any of us can possibly imagine?” This month, we turn our attention to the theme of making the most of today. And tomorrow. I hope that you will take the time to be inspired by love and the simple beauty that is in your life. Shift gears and live the way you know you should, deep down. And pick up the phone and make that loving call you’ve put off, for whatever reason. Seize the day.

“

Take time to say ‘I’m sorry,’ ‘I love you,’ ‘thank you,’ or ‘it’s okay.’ And if tomorrow never comes, you’ll have no regrets about today.” Norma Cornett Marek – from ‘Tomorrow Never Comes’

JANUARY 2014 VOLUME XIV, № 1

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Timothy Howden | timothy@healthy-mag.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ASSOCIATE EDITOR Taylor Smith | editor@healthy-mag.com DIRECTOR OF OPERATIONS Sandy Wise | 801.369.6139 CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Brooke Kittel, Darrin F. Hansen, David Joachim, Douglas H. Jones, Robert Jones, Andy Peiffer, Lisa Mathews, Stuart B. Porter, Mark Saunders CIRCULATION

Healthy Utah® is distributed widely to more than 800 locations along the Wasatch Front. It is also mailed to doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses along the Wasatch Front. If you’d like to have Healthy Utah® delivered for distribution in your place of business, contact us.

Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l info@healthy-mag.com To be included in our free online directory, please e-mail your contact information to directory@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.

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New Year

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Anxiety, By the Numbers

40,000,000 ANXIETY DISORDERS are the most common mental illness in the United States, affecting 40 million adults in the United States age 18 and older.

ANXIETY AND MEDICAL CARE

Those with anxiety disorders are 3-5 times more likely to go to the doctor, and 6 times more likely to be hospitalized for psychiatric disorders, compared to those who donâ&#x20AC;&#x2122;t have anxiety disorders. Anxiety disorders are very treatable, but only about one third of those suffering from anxiety seek treatment.

By Healthy Magazine

CAUSE OF ANXIETY:

VARIED

Brain chemistry, personality, life events and genetics can all factor in.

ANXIETY AND DEPRESSION: Half of people diagnosed with depression are also diagnosed with an anxiety disorder.

$42 billion

THE FINANCIAL BURDEN OF ANXIETY DISORDERS One study found that anxiety disorders cost the country about $42 billion a year. The study was a decade old, so costs are probably much higher now.

TYPES OF ANXIETY DISORDERS: Generalized Anxiety Disorder: Affects about 7 million Americans, and is much more prevalent in women. Obesssive-Compulsive Disorder: Affects about 2.2 million Panic Disorder: Affects about 6 million Americans, and is much more prevalent in women Posttraumatic Stress Disorder (PTSD): Affects 7.7 million Social Anxiety Disorder: Affects about 15 million people Source: Anxiety and Depression Association of America

10 HEALTHY UTAH JANUARY 2014

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Spinal Cord Stimulation: Tiny electrical impulses are sent to the nerves through small, flexible medical wires. Those impulses mask the pain signals going to the brain Discography: Investigates and establishes the role of intervertebral discs in the production of low back pain. Radio frequency (RF) Nerve Ablation: A therapeutic procedure designed to decrease or eliminate pain symptoms within spinal facets by temporarily deactivating minor nerves around the spine. Rehabilitation Therapy: Land and aquatic based therapies administered by certified physical therapists, athletic trainers and sports kinesiologists.

SMART F.I.T. (Functional Innovative Training) is a dynamic fitness program created by our physicians, physical therapists, and personal trainers. It is a multifaceted approach to fitness and wellness. The innovative cardiostrengthening program is based on exercise science and is individualized for your specific goals. It is designed to burn fat and strengthen muscles, as it synergistically improves your cardiovascular system. Since there is no set way of training, the body must be constantly challenged in different ways in order for the muscles to adapt and respond to functional activities. The program incorporates plyo-metrics, kickboxing, stability training, cardiovascular training, functional movements, suspension training, balance awareness, and strength training. Group sessions are available (2-5 at a time). Visit www.thesmartclinic.com to get started today.

The SMART Clinic, fully staffed by board certified physicians, provides a comprehensive diagnostic, management and treatment facility with hospital and surgery center credentialing-the highest credentials possible. Their ground breaking endoscopic and minimally invasive treatments are equally as effective as conventional surgery-without the risk, pain, scarring and lengthy recovery associated with traditional, invasive procedures.

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HEALTHY UTAH JANUARY 2014

SNOWSH IN UT

fitness

If you’re looking to get started, you’ll enjoy some tips on equipment, where to go, and what to wear. WRITTEN BY: JOEL ADDAMS

which was previously elevated, can suddenly drop as icy winds kick up and perspiration on the skin freezes.

WE SEEMED CRAZY. NO ONE GETS UP SO EARLY TO RUSH OUT ON A FRIGID UTAH MORNING, ESPECIALLY TO STRAP ON A COUPLE OF PLASTIC PLATES AND TROMP AROUND IN THE SNOW. I HAD TWO MOTIVATIONS: TO PHOTOGRAPH THE SUNRISE IN BIG COTTONWOOD CANYON AND TO GET SOME EXERCISE. I GOT BOTH. A LOT OF BOTH. 12 HEALTHY UTAH JANUARY 2014

Canyons up and down the Wasatch Front are usually packed with snow during February due to good snowfall and minimal melting in the mostly shaded canyons. The north facing slopes are so shaded, in fact, that a photographer wants to be sure to be up on the ridges long before light peeks over the Wasatch range. Even though temperatures sometimes fall well below freezing, the rigorous workout will likely keep your blood pumping. That was certainly the case that morning, and I found myself peeling off my top layer and stuffing it in my backpack. The layering technique is a must for Utah’s snowshoers as the conditions can change very quickly and the body temperature,

Snowshoeing in Utah is as good as anywhere in the Western United States. Utah’s fernlike stellar dendrite snowflakes make for a light and dry powdery snow, and the weather is such that Utah doesn’t go too many days without a good day of sunshine. The combination, mixed with some spectacular scenery, makes snowshoeing a great way to have it all. Adventurers can do serious exploring up the steeper canyons to hidden frozen lakes, or the family can get everyone involved for a flatter, safer route around the main canyon highways. Both styles share the same advantages: sunshine and clean mountain air with a chance to burn some calories. If you’re looking to get started, you’ll enjoy some tips on equipment, where to go, and what to wear.

Healthy-Utah.com

HOEING TA H activity, all responsible snowshoers should be familiar with avalanches and the possibility of avalanches on the routes they choose. Utah has a high risk of avalanche, and classes as well as daily avalanche reports are offered by the Forest Service Avalanche Center.

ALL DRESSED UP

about your destinations. Lighter (and more expensive) snowshoes are available for those who will be in the backcountry or at high elevations. Stainless steel crampons, the metal-teeth on some shoes, are good on icy slopes.

EQUIPMENT: TO RENT OR NOT TO RENT? If you just want a little taste of snowshoeing, try a day or two of rentals. Snowshoeing, unlike skiing, has relatively cheap rentals. For $7-$15, you can grab a pair of snowshoes and poles and try it out. The rentals will likely be “well used,” but they’ll do the job and you can rest assured that they won’t notice an extra scratch. Many outdoor stores in Utah will rent snowshoes, or you can try the university outdoor rental centers if you have access to the university, or to someone who is affiliated.

READY TO MAKE THE PLUNGE? Fortunately, the outlay of cash is not a major financing decision you’ll need to run by the board. In fact, many people use their ski poles, although there are more specialized snowshoe poles available. The key is to have good, wide powder baskets on the poles. The shoes themselves are more important. The salesperson should evaluate you for your weight (adults need more flotation than children) and ask you

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New snowshoes from the well-known companies, such as Atlas, MSR, Redfeather, and Tubbs, will run from $99 to $299. Remember that you get what you pay for and having snowshoes fall apart a few miles up a canyon may not be the most exciting experience. These brands are excellent quality and are usually on sale by April and May every year. You may want to rent once or twice and wait for the screaming sales!

HEADING TO THE HILLS Northern Utah abounds with excellent snowshoeing…as long as there’s snow. Snowshoeing is intended, of course, for deep powder. Forest Service land around Logan and Ogden has popular routes. The Salt Lake area has the twin canyons with routes on both the north and south facing slopes of each canyon. Fun routes also connect the canyons over Cardiff pass and connect the canyons with the Park City areas. The Timpanogos area around Provo boasts the American and Spanish Fork canyons as excellent “shoeing.” Two resources are a must for the beginning snowshoer: the Forest Service Recreation Information and the Forest Service’s Avalanche Center. Though most of the popular snowshoeing routes have low avalanche

Layer, baby, layer: thermal underwear against the skin and progressively thicker layers on the outside. The weather in Utah’s canyons is unpredictable and sometimes deadly. Even if the weather seems pleasant when you start, prepare for the worst. Always carry a warm, snow-resistant jacket or coat. I have been deceived several times and was glad that I had stuffed in my “heavy” coat. Sturdy gloves and waterproof boots or shoes are also worth their weight in gold. Tennis shoes and lighter hiking shoes are not cut out to keep you warm and dry and therefore should be avoided. Just as precaution, I always carry hand/ foot warmers that heat when exposed to air ($2-$3 a piece) and a few energy bars. There is regularly someone in the group who is appreciative!

BURN WINTER CALORIES The Journal of Strength and Conditioning Research published a report several years ago, touting snowshoeing as an increasingly popularly sport (well over 1 million Americans) with a good aerobic profile, especially in unpacked snow. Depending on the conditions, snowshoeing can burn from 420 to 1000 calories per hour, and can round out an exercise routine for those who love the outdoors. Learn about avalanches, snow conditions, the trails, and then have fun! WASATCH-CACHE RECREATION INFO 801-466-6411 3285 East 3300 South (inside REI) Salt Lake City, UT 84109 Tuesday-Saturday 10:30am-7:00pm Avalanche Center www.avalanche.org/~uac/

HEALTHY UTAH JANUARY 2014

fitness >>

Tips for Beginning Exercise Enthusiasts WRITTEN BY SARAH HARWARD, UNIVERSITY OF UTAH

It’s a safe bet that there are plenty of people out there right now making resolutions to get back into shape. However, one need only log onto Pinterest or Google “workouts” to get overwhelmed by all the different workouts there are out there. Which workouts should I be doing? How often should I plan on hitting the weights at the gym? Look no further, ex-couch potatoes! Here are some great tips to follow when returning to or starting regular exercise. Remember to contact your health care provider before starting any exercise routine, especially if you’ve been inactive for awhile.

14 HEALTHY UTAH JANUARY 2014

FIRST OF ALL, DETERMINE YOUR CURRENT ACTIVITY LEVEL. If you have not been engaging in physical activity at all for the past four weeks, you fall into the unconditioned beginner category. If you have been engaging in continuous activity for 20 or more minutes and for three or more days of the week for at least the last four weeks, you’re a conditioned beginner.

SECOND, FIGURE OUT HOW MANY MINUTES TO SPEND EACH WEEK IN PHYSICAL ACTIVITY. If you are classified as an unconditioned beginner, you need to burn at least 75 calories per exercise session. To do this, you need to determine how many calories you expend, or “burn” with each activity. This depends on your weight and the activity you’re engaging in. If you are a conditioned beginner, you’ll want to be expending 100 calories each session. Remember, to make minutes count each week, you want to spend at least 20 minutes each exercise session. According to the American College of Sports Medicine, 150 minutes per week of moderate-vigorous physical activity is recommended for everyone. However, more is recommended for weight loss—about 300+ minutes per week. Don’t let this discourage you; work your way up to this level of physical activity, and remember that a small level of activity is better than no activity at all.

THIRD, DETERMINE HOW INTENSE YOUR EXERCISE SHOULD BE. To do this, you’ll need to figure out your maximum heart rate. Simply take 220 and subtract your age. This is your maximum heart rate. Using this number, figure out what your heart rate would need to be at to be working at 60%-70%. This is the range you want to be in while working out to get the best benefits from your minutes you put in each week.

LASTLY, ENGAGE IN YOUR FAVORITE ACTIVITIES! Whether that’s playing basketball with the guys from the office, attending a fitness class with other busy moms, or performing a workout circuit at the gym, just do something you love! Performing activities that you enjoy will make it easier to get adequate physical activity in. As for the overload of workouts you find on Pinterest or elsewhere, simply just choose one set that will get that heart rate up for the proper amount of time each day. A good rule of thumb for strength training workouts is to take a day of rest between each one, and perform these workouts three days per week. Now you know all you need to know to meet those New Year’s Resolutions by losing those pounds and actually using that new gym pass!

Healthy-Utah.com

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fitness

STANDING DESK

REVOLUTION SITTING IS LETHAL, ACCORDING DR. JAMES LEVINE OF THE MAYO CLINIC. A LARGE BODY OF RESEARCH ON SEDENTARY LIFESTYLES SEEMS TO AGREE WITH HIM. WE CONDEMN COUCH POTATOES, BUT AREN’T SO QUICK TO CONDEMN OURSELVES FOR SITTING AT DESKS FOR 40 HOURS A WEEK. AREN’T WE JUST WORK POTATOES, VEGETATING IN FRONT OF COMPUTER SCREENS INSTEAD OF TVS? A WORK SPACE TRANSFORMATION IS SLOWLY HAPPENING ACROSS THE NATION, AND HERE ARE A FEW OF THE BEST DESK PRODUCTS OUT THERE TO HELP YOUR WORK DAY BE LESS DETRIMENTAL TO YOUR HEALTH. EDITOR’S CHOICE

Healthy

FAVORITE

VARIDESK

We aren’t in favor of permanent standing workspaces. You can only stand for a few hours before you’ll need to sit down again. For this reason we, like the adjustability of the Varidesk. Just put the Varidesk on top of your normal desk, and sit when you want and stand when you want. An easily adjustable lever system allows for simple height readjustment. Varidesk is also great because you don’t have to rearrange the entire office to have a healthier workspace, and because you don’t have to mount your computer to anything.

WHY WE LIKE IT

We love this unit for it’s simple versatility, and very sturdy design. Want to sit? 2 second process. Stand? 2 second process. The Varidesk is brilliant. varidesk.com

$275-$300

16 HEALTHY UTAH JANUARY 2014

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NEXT DESK For those willing to spend a little more coin, Next Desk might have the product you’re looking for. Sleek and simple, yet powerful, the Next Desk raises and lowers with the push of a button. It is electronically powered via the closest outlet. It has great reviews, and seems to better conserve space, compared to other similar products. It’s just a matter of having the $1,500 to spend, and being ready to get rid of your current desk entirely. nextdesks.com

FURINNO ADJUSTABLE VENTED LAPTOP TABLE We don’t all work on desktop computers. Laptops fill the other half of the yoke pushing productivity forward. But, most laptop users won’t actually keep the computer on their lap. They’ll use a desk, or whatever relatively flat surface they can find closest to them. That’s what makes the Furinno Adjsutable Laptop Desk a great tool. Easily adjustable, it can transform itself into a number of different positions to accommodate the laptop user’s many positions, including standing. www.furinno.com

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ERGOTRON LX DESK MOUNT LCD ARM Ergotron does more than just raise your work station up and down. You can also swing it side to side. The device clamps to either the rear or front of your desk, depending on the model you get. This device is great for making movement in the office easy. After all, it isn’t necessarily standing that is healthy; it’s movement. Just push your screen where you want it. Ergotron also makes similar arms that hold multiple screens, or a laptop and a screen.With great reviews from some trusted sources, this is a trusted product. Be aware that it looks pretty Star Trek-ish, which is either a pro or a con, depending who you are. ergotron.com

BALANZ BOARD REVIEW We have this at the office, and it’s amazing how many of us love to stand on it for a break! The Balanz Board by SKLZ is a great tool for adding a new element to your workout. It’s a great tool to use at home or the gym. The Balanz Board is designed to challenge your balance and coordination, and in so doing, build strength in your core and stabilizing muscles. Its unique shape offers a greater range of motion than something like a Bosu ball and stores very easily in a closet or locker. The height is also adjustable to create varying degrees of difficulty. At $25 this is a great, and very inexpensive option for taking your squats, lunges, and push-ups to the next level. sklz.com

$25

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HEALTHY UTAH JANUARY 2014

fitness

Plantar Fasciitis

18 HEALTHY UTAH JANUARY 2014

By Healthy Magazine

Caused by repeated stress on the feet, plantar fasciitis can be a very painful condition. When the tendon that runs along the arch of the foot is strained from overuse, it will feel tight and not as pliable as it should. The result is a feeling of pain that can range from a dull ache to a sharp biting pain in the foot. This injury often afflicts runners or those with inadequate arch support. A good insole can go a long way towards avoiding plantar fasciitis, but if you’ve been doing a lot of running, make sure you give you feet time to recover from your run.

When the Gym Strikes Back / Common Sports Injuries, and How to Avoid Them

ports injuries can be tricky business. For starters, you have to distinguish between good pain (general fatigue, muscle soreness, etc.) and bad pain (physical injury), a task easier said than done. Pushing yourself to finish those last few reps is key to achieving any long-term fitness goals. It can also mean sustaining an injury that could set you back. Here’s a list of the most common sports injuries so you can know what to look for and how to avoid sidelining yourself.

Sprains and Strains

These are, by far, the most common sports injuries. From professional athletes to the part-time gym goer, a sprain or a strain is always seemingly one misstep away. Sprains and strains occur when the ligaments that anchor muscles to bone are stretched past their limit, or when muscles are over-used or over-stretched. This stretching can tear or deform the ligament or muscle, resulting in a very unpleasant and painful experience. Strains and sprains are largely preventable, but at times, hard to avoid since we rarely walk around thinking about preventing them. It’s best to stretch and warm-up before engaging in prolonged and high intensity exercise. This increases blood flow to the muscles and makes muscles and ligament less likely to be overstretched.

LOWER BACK PAIN

Often the result of improper weight training, trauma, sports, or even a bad mattress, lower back pain comes in a number of different degrees. In any case, it’s something that everyone wants to avoid. If you lift weights, make sure you’re focusing on form and not trying to lift too much weight. One or the other are a recipe for injury, and both at the same time is an injury waiting to happen. If you’re experiencing any kind of consistent lower back pain, see a doctor to make sure you don’t have a more serious spinal injury. Working out your glutes, hamstrings and core is the best way to avoid lower back pain when exercising.

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CARPE DIEM

GOAL GETTER How flipping a goal on its head might help you achieve it

WRITTEN BY TAYLOR SMITH

24 HEALTHY UTAH JANUARY 2014

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ep, it’s that time again. New Year’s resolutions, new beginnings, fresh starts, call it what you will. We’re talking about goals and this the is time of year when it’s on everyone’s mind the most. Lest I regurgitate the same advice that gets run in just about every January issue of just about every magazine, I’ve tried to approach the subject of achieving goals from a different angle.

I’m not going to tell you that achieving your goals is as simple as taking them one day at time. Even though it’s a large part of being successful in any kind of long-term effort, there’s just more to being a goal getter. Instead, I want to address the topic of goals in the reverse. What do I mean by that? Well, I mean that we normally focus on all the things we have to do in order to achieve a goal. It’s forward thinking and it has its place. The problem is that we often ignore important aspects of reaching our goal because we’re focused on the things we have do and not the things that may be obstacles. Warren Buffet’s right hand man, Charlie Munger, is reported to have said that successful people don’t necessarily strive to be smart, but simply avoid being stupid. In an ideal world you would be both, and I’m not suggesting that the two can’t coexist. But our approach to goals might

change significantly if we faced our goals with this in mind. For example, instead of focusing on the things you need to be happy in life, focus on eradicating the things in your life that make you miserable. The endpoint is the same but you’ve arrived at the end from another direction. Even more than that, it might make achieving subsequent goals that much easier. Furthermore, forward thinking is often mixed with a heady dose of fantasizing. Too much fantasizing can create unrealistic expectations, which studies show makes us less likely to succeed. The differences between positive expectations and fantasies are pretty small, but they can be very significant. One study published in the Journal of Personality and Social Psychology showed that of the two forms of thinking about the future, positive expectations (judging a desired future event as likely) yielded much better results than positive fantasies (experiencing one’s thoughts and mental images about a desired future positively). The reason for this is that people who saw a future event as an expectation often work much harder and smarter to make it happen. The opposite is true for fantasizing. When we have positive expectations for the future, that feeling comes equipped with an understanding of

"Instead of focusing on the things you need to be happy in life, focus on eradicating the things in your life that make you miserable."

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what it takes to get there. There’s no imagining the future and living in it via your fantasies. Jeremy Dean, a psychological researcher at UCL London and the owner of PsyBlog said this about the researchers’ conclusions, to LifeHack. com: “The problem with positive fantasies is that they allow us to anticipate success in the here and now. However, they don't alert us to the problems we are likely to face along the way and can leave us with less motivation— after all, it feels like we've already reached our goal.” Simply put, the danger comes in fantasizing excessively, not in visualizing the things you want in the future. Approaching goals in reverse doesn’t mean that you can abandon all other proven means of reaching goals. In others words, you can’t just “wing it.” Studies show that our brains just aren’t built to work that way, so making plans complete with prioritized items is the best way to get things done and make the progress you want. It probably comes as no surprise, but statistics show the goals that come with well-laid plans are the one that get accomplished more, about 65 percent more. The best plans include “if-then” clauses. For example, if you’re on a diet and your goal is to consume less than 2000 calories a day, what happens when you go over? You feel guilty and maybe you try hard again tomorrow. You might also just give up and start indulging. An “if-then” statement would be something like, “if I go over 2000 calories, I’ll do my best to not go overboard and then I’ll go for a jog or a long walk the next morning to make penance.” Not only does this help you overcome the guilt from short-term failings, it helps you move past those failings because you already know what to do. Ultimately, the advice in this article is only of any use if you make the decision to “seize the day.” It’s a little cliché, trite, overdone, whatever you want to call it. But it’s true. It all starts with the decision to make goals. Everything after is up to you. Don’t fall into the trap of making the same mistakes over and over again. If you struggle to reach your goals or resolutions, it’s time to rethink your approach and start achieving.

HEALTHY UTAH JANUARY 2014

CARPE DIEM

WH Y M IDDLE AG E IS N OT THE B EGINNING O F T HE END. WRITTEN BY TAYLOR SMITH

"Midlife is your best and last chance to become 26 HEALTHY UTAH JANUARY 2014

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“M

id-life crisis” is a phrase that tends to get bandied about rather too loosely these days, in my humble estimation, but it’s a phrase that’s evolving. The prevailing opinion forty years ago was that the mid life crisis was the result of the fear of death. Today, in scholarly circles, it’s used as a handy label for the difficulties of middle age. Perhaps more often than it should be, it’s also an excuse for irrational and illogical behavior. “I turned 45, my hair is thinning, and I’ve been at the same job for 15+ years. I better buy a sports car and leave my wife for a younger woman.” That’s a bit of a caricature, but it’s not an entirely fictitious scenario. The Diagnostic and Statistical Manual of Mental Disorders or the DSM-V, interprets “mid life crisis” as a kind of adjustment disorder, in particular defining it as a “maladaptive response or reaction to an identifiable psychological stressor or stressors,” with “maladaptive” being the operative word there. Something is presented to us that we have to cope with, and often times we fail. We can be struck with a moment of sobering clarity, when we suddenly ask ourselves what we’ve achieved, or what is left for us now that half our life is gone. The response to this crisis is often to gaze longingly into one's youth. Middle-aged men buy sports cars more appropriate for twenty year olds; middle aged women fail to accept that they don't look so good in a young woman's clothes any more; and so on. In other words, a mid-life crisis tends to produce a backward looking attitude. But is that really any way to live your life? Surely, there must be a better way to cope with the realizations of middle age. Since middle age seems to make us so naturally inclined to introspection, why can’t it help us make positive changes instead of delivering us into a fear induced panic-buy or some irrational attempt to recapture a lost youth? Midlife is your best and last chance to become the real you,"declared the Harvard Business Review. Carlo Strenger, an associate professor of psychology at Tel Aviv University in Israel and a researcher and consultant on midlife change, agrees. "The old idea that midlife is the onset of decline seems to be rejected by most, in favor of the notion that life can be creative and innovative until much later," he says. Generally speaking, middle-aged adults have more time and financial freedom to pursue interests and hobbies. We will inevitably look into the past, so when we do, instead of focusing on the things we’ve lost like hair or a slimmer figure, rekindle passions for public service or self-expression. Middle age presents a unique opportunity to become the person you’ve always wanted to be. It’s also the perfect time to seize that opportunity because you’re the perfect mixture of experience, desire, and capability. You’re not the idealistic student who knows very little about the real world, nor are you the retiree who has bags of time but no vigor to make the most of it.

the real you" Facebook.com/HealthyUT

Don’t let the mid life crisis be a period of lost or wasted time. You can make the most of those feelings and decide that there has never been a better time than the present to be the person you dreamed of being—to live a life in which you can find joy and contentment.

HEALTHY UTAH JANUARY 2014

CARPE DIEM

faults of fear the

You’ve felt it, but can you handle it? WRITTEN BY MICHAEL RICHARDSON

FE AR IS IRRATION AL EASY TO SAY, YES. BUT THEN A SPIDER APPEARS ON THE WALL AND YOU LOSE IT, EVEN THOUGH THE NONPOISONOUS SPIDER IS ABOUT 1/1000 OF YOUR SIZE.

28 HEALTHY UTAH JANUARY 2014

FEAR IS A LOT OF THINGS. FOR SOME, FEAR IS FUN (THINK HORROR MOVIES). FOR OTHERS, FEAR IS A DETRIMENT TO SUCCESS, A HEADACHE AND A CONSTANT PART OF LIFE. REGARDLESS OF WHAT FEAR IS TO YOU, EXPECT TO FEEL IT, AND EXPECT TO FEEL IT OFTEN.

FEAR IS A CERTAIN PART OF LIFE. WHAT’S NOT CERTAIN IS THE INFLUENCE FEAR HAS ON YOU, AS THERE ARE BOTH GOOD AND BAD SIDES TO THIS HUMBLING AND POTENTIALLY DESTRUCTIVE EMOTION.

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WHY WE FEAR

But how were so many Americans consumed by fear? The media understandably latched onto the terrorist attacks for years, while the 1,500 car fatalities went largely unnoticed. Why?

As these examples remind us, it’s probably a good thing to fear. It compels us to action, and helps us make prudent decisions.

“Car crashes aren’t like terrorist hijackings,” writes Daniel Gardner in his book The Science of Fear. “They aren’t covered live on CNN. They aren’t discussed endlessly by pundits. They don’t inspire Hollywood movies and television shows. They aren’t fodder for campaigning politicians.”

FEAR IS BAD

After 9/11, fear persisted, and people suddenly stopped flying, resorting to cars. This change lasted about one year. Gerd Gigerenzer, a psychologist at Max Planck Insitute in Berlin, gathered data on how Americans travelled for five years before 9/11 and five years after. With the increase in driving the year after the terrorist attacks, car fatalities soared, he found. Gigerenzer discovered that 1,595 Americans died as a result of the switch from planes to cars after the attacks. This tragic loss of life was a natural yet not entirely logical response to the tragedy of 9/11. Research shows that even if terrorists were hijacking and crashing one passenger jet per week in the United States, taking one flight a month for a year would give you a 1 in 135,000 chance of dying, compared to the annual risk of death for driving, 1:6,000. Irony might not be the right word, but it is something to realize that 3,000 people died on Sept. 11, and more than half that number died the year following as a consequence of irrational fear. In this case, fear was definitely a bad thing.

Fear is undeniably part of American culture, and we’ve made it so. It’s only human to look into the future and imagine all the things that could go wrong. But is it helpful?

KEYS TO OVERCOMING FEAR: JOHN ACUFF

FEAR IS GOOD

Those scared of dying do not run across busy roads or along cliff precipices. Those scared of financial ruin do not max out multiple credit cards. Those scared of losing relationships work to make them better.

“Fear tends to argue both sides of the coin, leaving you absolutely no room to stand on,” he writes. “Here are two of the complete opposite things it will tell you: ‘Don’t chase your dream at all’ or ‘If you chase your dream, you have to do it all at once.’” Both of these statements are lies, Acuff writes. 2. Just start. According to Acuff, that is when you’re in control. 3. Don’t fight fear on its own terms.

Fortunately, fear isn’t going to kill you in most cases. Not to cheapen the events described above, but there is a comparison to be made to our everyday fears—fears that destroy dreams and aspirations. Some refused to step onto their plane because others before them had perished doing so. When your plane, your train or your moment arrives, will you step on or let it leave without you? And do you understand the consequence of not stepping aboard?

“[People] try to argue fear with facts when fear is not at all afraid of facts,” Acuff says. “Instead, fight fear on your terms. One of the best ways to do this is by bringing a friend into the conversation. Whether that's a spouse, a buddy or a counselor, don't fight fear alone. Have someone by your side that can point out the lies within your fear and help you see the truth for what it really is. Never fight fear alone.”

Without throwing caution to the wind, remember that fear should not be making your decisions. As FDR said, there is a reason to fear fear itself.

4. Realize that you can’t know the finish of things

“Fear is implanted in us as a preservative from evil; but its duty, like that of other passions, is not to overbear reason, but to assist it.” - Samuel Johnson

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1. Dissect your fear. In his book Punch Fear in the Face, Escape Average, Do Work that Matters, Start, John Acuff argues that fear is schizophrenic.

Too often, we feel we must know how things end before we start, but the truth is that it’s impossible to predict the finish of things. Some don’t start new jobs because they aren’t sure it will work out. Some don’t want kids because they fear the future child. Some don’t ask for raises because they aren’t sure they’ll get it. You want to know where you’ll be at in 20 years? Too bad, according to Acuff. Only one thing’s for sure in a 20-year journey: if you don’t take the first step, you’ll go nowhere.

HEALTHY UTAH JANUARY 2014

we lln e ss

Bullying The Buck Stops With

BY TERRI FEDONCZAK

AUTHOR OF FIELD GUIDE TO PLUGGED-IN PARENTING…EVEN IF YOU WERE RAISED BY WOLVES

THE FOUNDATION OF BULLYING AND COMPETITION ARE THE SAME: DISCONNECTION. WHETHER IT’S A PASSIVE AGGRESSIVE DERISION OR A PHYSICAL CONFRONTATION, THE BASIS IS A DISCONNECTION FROM WHAT MAKES US HUMAN…LOVING KINDNESS. THE ANSWER ISN’T TO FOCUS ON THE TRAGEDY OF DISCONNECTION; IT’S TO FOSTER CONNECTION. YOU DON’T STOP EVIL BY BLOWING IT UP INTO SOMETHING TERRIFYING WITH DRAMATIC HEADLINES, YOU STOP IT BY GIVING IT A HUG, PATTING IT ON THE HEAD AND GIGGLING ABOUT WHY IT EVER EXISTED IN THE FIRST PLACE. WHEN WE CAN STOP LOOKING AT BULLYING AS AN EVIL MONSTER THAT IS IMPOSSIBLE TO SLAY, WE CAN BEGIN TO SHRINK IT DOWN TO SIZE.

30 HEALTHY UTAH JANUARY 2014

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emember being a kid and seeing things in a dark room that you knew were coming to eat you? You looked at your closet, the place from whence all monsters originated, and saw a demon standing there. He was so big and scary, that you screamed for your Mom, only to find a coat on a hanger when your Mom turned on the light. That moment of clarity turned a monster into a coat, and with awareness, the coat can never be a monster again. If we break the bullying cycle by building up the self-esteem and inner pride of both the bully and the victim, then bullying becomes just a dark coat hanging on a door. The power of the evil evaporates, because evil cannot survive if you don’t believe in its supremacy. The bullies are just as empty and bereft as their victims, probably more so. Bullies have a deep-set insecurity that they are unworthy of love, so they lash out to make themselves worthy of fear instead. What if the victim didn’t show fear, but sent the bully love and compassion? This is much easier to do when the victim is surrounded by their support group, hence the importance of finding their Pride. I found the Power of the Pride in South Africa, where I witnessed a Pride of lionesses acting together to accomplish feats that were impossible to do alone. My mission is to eradicate the Mean Girl Syndrome. I’m not going to do that by tip-toeing around it or saying, “Oh woe is me, I’ll never be able to do this; the problem is too big for one person to make a difference.” That’s victim mode; that’s believing the coat is a monster. I will break it down to one girl making one choice to use her girl power for good. If I keep talking to girls about how to build their girl power, the tide will start to turn. If I can teach victims to try a little courage, by being vulnerable enough to seek out a Pride of supportive friends, then they will have recruits to help them when confronted with a bully. If I can teach victims and bullies alike to build themselves up with self-care and creativity, then both parties are less attracted to the drama of the victim/bully dance. Bullies crave drama, because it allows them to avoid how empty they feel; and victims crave drama, because it allows them to fondle their story of how powerless they are, thereby avoiding the risk of vulnerability. Drama is a time and energy suck; the antidote is self-care. You can only help your child with their self-care if you’re practicing it yourself. Self-care looks different for everyone, but it always involves quiet time to stop and assess your own needs. Whether that quiet time is spent in nature or in meditation, take at least 5 minutes a day to stop and ask yourself what you need to be the best version of yourself. It can be as simple as taking 3 deep belly breaths to quiet our frenzied, overstimulated brains. Take the time to be still long enough to figure out if you need rest, creativity, exercise or play. If you don’t, you can’t be there to help your children figure out what they need.

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Every time I ignore my own self-care and white knuckle my way past the point of needing to rest, I am feeding my own inner bully. Instead, I can make a different choice, even if it’s just to change my own self-talk. I can start with kindness and choose a more gratitude-based monologue. Every time I make a mistake, instead of saying, “How could I have been so stupid?” I now say, “That’s okay sweetie! We’ll get it next time. No big whoop!” I can choose cuddling with my dog instead of obsessively checking e-mail or Facebook. I can choose playing with my kids over perfecting that article for the eleventy-ninth time…good is good enough. I can take the energy I used to put into perfectionism and self-bullying and pour it into my mission to show girls how to build their inner pride with self-care and their outer Pride by finding people who like them just the way they are.

HOW DO WE STOP BULLYING? We begin by treating ourselves better, thereby ending the allure of victimhood. We pattern selfcare for our kids, so that they too will treat themselves with kindness. We show them how important it is to surround themselves with a Pride of supporters, by asking for help when we need it. When self-care and positive self-talk are the norm for kids of all backgrounds, then bullying will just be an old coat hanging in the back of the closet… outdated and outgrown.

About Terri Fedonczak With 22 years of parenting experience and a certified life coach specializing in parent and teen coaching, Terri Fedonczak wants to live in a world where girls recognize their own power and choose to use it for good. On a trip to South Africa, Fedonczak witnessed the power of lionesses as they supported each other within the pride; it was a lightning bolt of realization, leading her on a mission to bring the power of the pride to girls and their parents. After 16 years as a commercial real estate agent, a bout with breast cancer transformed Fedonczak’s life in 2010, making her realize that time with her four girls and patient husband was a much better deal than money and status. It was time to put her mission into action. She left sales and embarked on a journey of spreading the message of girl power for good. Today, Fedonczak takes the girl power message into schools, talking to 9th grade girls about how to thrive in the wilds of high school. When she’s not writing books, speaking, coaching or blogging, you can find her paddle boarding on the sparkling waters of Boggy Bayou, knitting to the consternation of her children, who are buried in scarves and hats, or dancing in her kitchen to Motown.

HEALTHY UTAH JANUARY 2014

LEADING THE WAY

in robotic-assisted surgery. • Precise Surgery • Smallest Incision • Practically Scar Free • Faster Recovery

Call 866-431-WELL (9355) to schedule an appointment.

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Robotic-assisted General Surgery Ready for Prime Time

Peter Wilson, MD

it was used for prostate resection. From there, it became increasingly used in other pelvic organ surgeries. Similarly, laparoscopy was originally used for gynecologic surgery before general surgeons adopted it for their procedures such as cholecystectomy and resection of intestine. Evolution is incorporating this technology into general surgery procedures and the benefits are significant.

Use of the surgical robot is increasingly being incorporated into areas such as general surgery, providing a safe, and minimally invasive option not previously available.

What is robotic-assisted surgery anyway? Robotic-assisted surgery is a technique where a procedure is performed with a machine moving the surgical instruments under the control of a surgeon at an adjacent console. The robot does not operate on its own, and is not programmed and placed in run mode. Instead, it utilizes intelligent technology to do the actual physical work, allowing the surgeon to concentrate on the procedure while helping reduce fatigue from holding instruments and standing for long periods of time. Is this experimental? Use of the daVinci速 Surgical robot has been ongoing for more than 10 years, and began in urologic surgery when

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What are the potential benefits? The robot provides great assistance with the laparoscopic surgical process. Robotic instruments are wristed, allowing an added degree of motion not previously possible, making dissection and motions like suturing more natural and intuitive. The 3-D viewing technology allows for better depth perception. Another great advantage is it allows for single site techniques where procedures such as cholecystectomy are performed through a single 1-inch incision. Previous single site surgery was technically difficult and not widely adopted. As robotics become more incorporated, it will allow other complex general surgical procedures to be performed laparoscopically and potentially through a single incision, ultimately resulting in less pain and faster recovery for our patients. For more information or to schedule an appointment call 866-431-WELL (9355).

HEALTHY UTAH JANUARY 2014

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A Tale of 10,000 Long-term weight loss with lifestyle changes alone can be a true story WRITTEN BY DOINA KULICK, MD, MS, FACP

any patients battling obesity make their New Year’s resolution to lose weight, but they are afraid of failure. Indeed, keeping the weight off for long periods of time or permanently is harder than losing the weight. Nonetheless, many patients find success with diet-treated weight loss. What are their secrets? The answers are revealed by the National Weight Control Registry (NWCR). The NWCR was established in 1994 by a group of researchers studying the effect of lifestyle (diet and physical activity) on the treatment of obesity. The registry has interviewed thus far more than 10,000 adults who were able to lose 30 pounds or more and maintain their losses for at least one year by changing their lifestyles. Researchers found that these successful people: •

Lost about 70 pounds and kept it off for an average of six years.

•

Modified permanently their diets in some way (decreasing portion size, eating more fruits and vegetables and avoiding fatty, calorie rich foods).

•

Exercised 60 minutes per day, with walking being the most common form of exercise.

•

Ate four to five times a day controlled-size portions to keep hunger at bay.

•

Ate breakfast every day.

•

Weighed themselves at least once a week.

•

Watched fewer than 10 hours of TV per week (a third of the average weekly American viewing time).

This and other studies are challenging the perception that succeeding at long-term weight loss with lifestyle alone is not possible. Obesity has become a healthcare issue in the last few decades as a result of the negative effects of our current environment (sedentary lifestyle, food with high caloric density and large portion size). No one is immune to these negative effects. Some are genetically more vulnerable than others, but everyone can make environmental and lifestyle changes that will help protect their health. Bio: Doina Kulick, MD, is board certified in internal medicine and nutrition and an associate professor of internal medicine and nutrition at the University of Nevada School of Medicine. Her clinical interests include weight management, metabolic syndrome, cardiovascular disease and prevention and treatment of chronic diseases through dietary interventions. For more information regarding long-term weight loss through lifestyle change, contact the University of Nevada School of Medicine Wellness and Weight Management Clinic in Reno, 775-784-4474 or www.medicine.nevada.edu/weightmanagement.

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wellness

The Resistance

How Antimicrobial Resistance Affects Your Family, and How to Protect Against It

WRITTEN BY C AITLIN SCHILLE - PUBLIC HEALTH AND EPIDEMIOLOGY, BRIGHAM YOUNG UNIVERSITY

ntibiotics have saved millions of lives and helped ease the pain of disease. However, despite their often miraculous benefits, antimicrobial resistance has become a serious problem. Antimicrobial resistance is a type of drug resistance where a pathogen, generally a bacteria, is able to survive even after exposure to antibiotics. What contributes to antimicrobial resistance? Antibiotics are overprescribed and mis-prescribed, which increases the body’s ability to build up a resistance to antibiotic treatment. Patients are too often successful at pressuring physicians to prescribe antibiotics where they are not necessary or effective. Lack of patient compliance in the course of treatment with antibiotics is also problematic. Often, a patient will cease taking antibiotics when he or she feels better, despite much of the prescription remaining. This allows the harmful bacteria to “learn” how to defend against the antibiotic treatment. And it isn’t just the human use of antibiotics that leads to antimicrobial resistance. Some theorize that the heavy use of antibiotics in livestock feed contributes to antimicrobial resistance. Much of the antibiotic use in the United States is in food fed to animals to promote growth and enable farmers and ranchers to keep animals in closer proximity without the spread of disease, according to an article produced by the Johns Hopkins Bloomberg School of Public Health.

are more likely to have longer, more costly hospital stays, and are more likely to die as a consequence of the infection, according to the Centers for Disease Control and Prevention. To compound the problem of antimicrobial resistance, new antibiotics are being developed less and less often. The Infectious Diseases Society of America (IDSA) asserts that “the pipeline of new antibiotics is drying up. Major pharmaceutical companies are losing interest in the antibiotics market because these drugs simply are not as profitable as drugs that treat chronic (long-term) conditions and lifestyle issues.” This lack of new drugs means that once a resistance is formed to commonly-prescribed antibiotics, there are no other treatment options. Here are some ideas for protecting your family from antimicrobial resistance: 1. Be prudent in use of antibiotics. Consult with your physician whether antibiotics are necessary and effective at treating the illness at hand. 2.

Complete the prescribed course of treatment, even if you begin to feel better. 3.

Prevent infection by practicing good hand hygiene and getting recommended vaccines.

Prevent infection by practicing other healthy habits to protect immunityget sufficient sleep, eat a balanced diet, and be physically active.

Purchase animal food products from corporations that do not use antibiotics.

Antimicrobial resistance is a major problem that requires attention from national organizations and corporations. However, by implementing the steps listed above, you can be effective in protecting your family from this modern public health issue.

Carefully follow physician directions when taking antibiotics. Do not skip doses.

What does antimicrobial resistance mean for your family? Some bacteria-caused illnesses are becoming more difficult to treat due to the bacteria’s increased ability to fight the antibiotic treatment. These bacteria include the bacterium that cause MRSA (Methicillin-Resistant Staphylococcus Aureus), pneumonia, meningitis, many nosocomial (hospitalacquired) infections, anthrax, group B strep, salmonella, and tuberculosis. Furthermore, resistant strains of these illnesses spread more rapidly, increasing the likelihood that you or a family member will be exposed. Those who are infected with these resistant strains

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HEALTHY UTAH JANUARY 2014

b e a uty

VOGUE & I

Are Never, Ever, Ever, Getting Back Together. Like, ever.

ruth be told, Vogue and I were never together, although I have been known to pick up a copy at the airport now and then. But something changed. I guess I changed. I have worked with more and more children and teens with eating disorders over the last six years. I also have three teens of my own, and with their friends in tow, am surrounded by female hormones, selfdoubt and body criticism. My growing disenchantment with Vogue accelerated last year. Remember when Vogue allowed Dara Lynn-Weiss, the mom who put her young daughter on a diet, to publish her story? I was moved to write about my concerns and share my opinion. As a mom and childhood nutrition expert, Ms. Weiss made me very uncomfortable with the way she handled her daughter’s extra weight, not only because she restricted her eating (an approach shown in the research to be counter-productive, and associated with overeating and weight gain), but also in her tone and manner of speaking with her daughter about her weight. When Vogue featured this ‘how mothers can help their daughters lose weight’ article, my skin crawled. Vogue crossed a line that shouldn’t be crossed, showing support for the dieting culture, a nod to kids on diets, and a ‘get ‘em started early’ permission slip. Then I read a recent article from the former editor of Australia Vogue, Kirstie Clements. She reported on the unhealthy work environment (for models) at Vogue, one that supports dieting and starvation, disordered eating, and a ‘be thin at any

36 HEALTHY UTAH JANUARY 2014

cost’ attitude. She described a collective culture of waif-thin requirements existing on all levels in Vogue’s world, from designer and dressmaker to runway planner and photographer, and the ugly side effects of not eating (binging, purging, dehydration, fainting spells, and the eating of non-food substances). Vogue, on its glossy pages, portrays models as beautiful images. Their emaciated bodies, hidden by glamorous clothing, can fool even the most trained eye. But, what of the untrained eye? What about young, impressionable minds? The young girls who look to Vogue for inspiration, fashion cues, and a standard of beauty? What they don’t see—what they can’t see, is the torturous life of starvation, pain (yes, starving hurts), insecurity, anxiety, depression, and poor body image, all hidden under the latest fashion design. I have three teenage daughters. I live with these impressionable minds. My young women, like many other teens, are trying to make sense of the world. To understand the rules, yet act in their own way. They look to my husband and I, our friends, teachers and other adults, TV, the Internet and magazines to help them figure it all out.

But, I don’t need Vogue to complicate things for me, my girls, or any other girls. Girls need positive role models, not an unhealthy standard of beauty, one that includes low body weight and a stick-ish, hipless, boy-shaped body. Moms need help and support in raising young daughters, not encouragement to put them (chubby or not) on a diet, so they can be thin and svelte like the models in Vogue. Goodness, it’s hard enough to raise confident, self-loving women! It’s time for Vogue to stop hiding behind a veil of fashion. Time to stop glamorizing thinness. It’s time to stop supporting an environment of dieting so models can stay in the game. It’s time to stop publishing articles that encourage diets, especially for children. Diets don’t work anyway, other than to secure a future cycle of dieting, weight gain, and dieting again (prerequisites for an eating disorder). Time to wake up, Vogue. Oh, and by the way, we are never, ever, ever, getting back together. ABOUT THE AUTHOR

Magazines like Vogue take kids and teens to a dream world where beautiful faces and super slim bodies are draped in expensive clothing—a place most teens can only dream about. But some teens will try to make this dream world a reality. My teens, like most teens in America, will undoubtedly experiment with food, exercise and a variety of clothing, searching for their identity, what’s right, what’s wrong, and a balance between what they want to be and who they are. This is a normal part of development and I will do my best to help them on this journey.

Jill Castle, MS, RN, LDN Jill is a child nutrition expert with more than 20 years of experience in the field of pediatric nutrition. In addition, she is a mother of four and a business owner, making her advice both accurate and practical for parents all over the country. She is dedicated to helping parents be the best feeders and supporters they can be, and uses her blog justtherightbyte.com to share knowledge. Her blog is recognized as one of the best when it comes to child nutrition.

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beauty

SIZED UP

WRITTEN BY HEALTHY-MAG.COM

wo equally-sized women walk into a mall. By the time they leave, one is discouraged, and the other is happy. The only thing in common is they were both deceived.

“Go to Japan, 90 percent of people there are Japanese, with a typical body type,” she says. “Sizing systems are much easier to create, as you can make some assumptions about size. In America, take five women, all of whom are 5’ 4” and 130 lbs, and each might wear a different size.”

The deception is more than 60 years old and goes by the name of “vanity sizing:” the gradual marking-down of sizes in clothing while keeping the dimensions the same, to appeal to the vanity of shoppers. The result is that clothing sizes today don’t actually mean anything.

But the sizing issues go beyond ethnicity.

In 1958, for example, a size eight corresponded with a bust of 31 inches, a waist of 23.5 inches and a hip girth of 32.5 inches. By 2008, according to the private product standardization organization ASTM International, each of those three measurements increased by five inches for a size 8. So a 1958 size 8 is a 2008 size 14 or 16. The trend is just as clear in comparing more recent measurements: a size 2 of 2011 is a 1995 size 4-6.

“Part of the size difficulty is that ‘finding a fit’ is so subjective,” Boorady says. “Some women like their pants sprayed on, while others prefer some looseness. Both ‘fit’ the woman, even though the same body type might prefer different sizes.” So clothing designers aren’t necessarily trying to mislead us—it’s a tall order to make everyone happy.

In fact, size “0” didn’t exist once upon a time. A size 2 didn’t exist until the 80s, and a size 0 not until the turn of the century. But things get even more convoluted. Different stores have their own sizing systems, meaning that you’re a different size in Banana Republic, Dockers and Express. Some retailers have thrown out any semblance of a standardized sizing system, coming up with a completely new way to mark their clothes. Chico’s, for example, doesn’t go above size 3 for anyone. Why the craziness? Aside from the fact that we’d like to have an idea of what to shoot for at clothing stores, these companies lose billions every year on returns. Forming a standard would be mutually beneficial, right? Well, people have tried. The problem is, everyone’s built different. Dressing a human body is more complex than wrapping a birthday present. Few know this better than Professor Lynn Boorady of Buffalo State University, a sizing systems expert with decades of research under her belt. She says sizing is especially problematic in melting pot America.

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SIZED UP The chaos of women’s clothing sizes

But, Boorady says, a fundamental problem is that there are too few sizes to choose from. A woman has about 20 sizes to choose from. The military, on the other hand, takes exact measurements of each soldier and chooses from more than 60 sizes to give an exact fit, according to Boorady. Who would’ve guessed the military has better fitting clothes than us? “We expect these women to fit into sizes 2-20, but it just can’t happen,” Boorady says. There is another reason to point fingers at the clothing industry. Clothing companies design for specific body types, some for tall, some for small, some for husky, etc. “Every retailer has an idea of who their target market is, what women look like who wear their clothes, and so on,” Boorady says. Generally, designers use the hourglass shape to make clothes. The problem with this is that only 15 percent of women are actually hourglass shaped. In actuality, women are much more rectangular than hourglass shaped, research shows. Boorady’s advice? Remember that size labels mean nothing. Some women refuse to buy size ten, she says, because it is a double digit size. “It’s all a big game, and sometimes a terrible game,” she says.

HEALTHY UTAH JANUARY 2014

Cater to Me

A REVIEW OF UTAH’S BEST CATERERS

WE WERE THINKING ABOUT WHAT KIND OF RESTAURANTS WE WANTED TO REVIEW FOR JANUARY, AND LANDED ON USEFULNESS AS THE CENTRAL CHARACTERISTIC TO LOOK FOR. AND WHAT’S USEFUL TO A COMMUNITY-BASED, CELEBRATION-FOCUSED STATE LIKE UTAH? SOMEONE WHO CAN PROVIDE LARGE, QUALITY MEALS IN A PINCH, AT ANY LOCATION: CATERERS! HERE ARE SOME GOOD ONES.

EDITOR’S CHOICE

Healthy

CARMELLA’S CUISINE

FAVORITE EVENTS & PARTIES

With a stellar menu and a custom catering approach, Carmella’s Cuisine, which was started by French trained and food-wise Carmella (Carmie) Anderson, is good for making an event both memorable and delicious. Those who’ve used Carmella’s say they loved working with this smaller-sized operation. Carmie says the small size is how they like it. The food Carmie brought us was not only high quality, but high in quantity. The portion sizes of other caterers weren’t as large. Those who got the deli lunch meals couldn’t finish, due to the enormity of the sandwich. Our favorites were the wraps and chicken salad croissants. Carmella’s Cuisine does lunch delivery, private parties and special occasions. It’s a great service for those looking to take their special occasion up a notch with some elite dishes. A quick glance at her specialty menu reveals things like “Mini Quiche,” “Goat Cheese Logs” and “Napoleans.” Are they tasty? Well, she’s already booking summer events, and what’s a better testimony than that?

carmellascuisine.com Phone: 801-550-1679

38 HEALTHY UTAH JANUARY 2014

Healthy-Utah.com

EDITOR’S CHOICE

Healthy APPLE SPICE JUNCTION

FAVORITE

BUSINESS CATERING

Apple Spice Junction is a Utah catering powerhouse. Every day of the week they can be found dishing out awesome meals in dozens of locations across northern Utah, to groups small and very large. But can a larger company like this be trusted for your event? In this case, definitely yes. Apple Spice brought us a number of items off their box-lunch menu, and we were jazzed about it. Our editor-in-chief was quick to say he’d order the cranberry turkey wrap again any day. While some wraps come in a toodurable tortilla, these were “really soft,” which was a bonus to the already delicious taste. The healthy eater in our office pointed out that her vegetarian sandwich was done right: ripe, full and crisp vegetables. And our designer was yelling about the baja torilla soup, proclaiming it the best food of the entire meal. If you are worried about the appearance of the meal, Apple Spice beat every other caterer we tried. The food looked as good as it tasted, even though it journeyed from West Valley. The wraps and sandwiches came in durable yet classy (some said “cute”) boxes, an unexpected perk from a catering service. Often, caterers just bring the food in a generic tray, with generic plastic ware, with little thought for presentation. But the unexpected perks don’t stop there. For some reason, Apple Spice doesn’t charge for delivery. It says it right on their menu. And their sandwiches start at $7.49, their salads at $7, their soups at $4. We think their prices are more than fair; they’re a downright good deal for a catering service. Apple Spice provides an impressive array of services. They do box lunch deliveries, traditional meal catering, breakfasts, holiday meals and more.

CATERING BY BRYCE Caterers who don’t provide quality food won’t last in Utah. By that logic, Catering By Bryce must provide excellent meals: it’s been around since 1976, and is going strong. Bryce Green, the founder and culinary brains behind the operation, provided us with a meal of sundried tomato chicken and roasted red potatoes. The tastes were complex, original and delicious, which isn’t always what you expect with delivered food. And that’s the thing: Catering By Bryce distances itself from “delivery” stereotypes. It was a meal you could sit down to at a dinner table, a meal you could be proud to present anywhere: exactly what to look for in a caterer. Bryce also threw in a bag of Little Kernel Saunders Cookies and Cream Popcorn, which blew our minds. We don’t know how it’s made, but we know we want more. Catering By Bryce does business meals, holiday parties, and is well-known for their wedding dinners and receptions.

cateringbybryce.com Phone: 801-856-6998

Ordering Online: Applespice.com Phone: 801-359-8821

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Healthy

Recipes

EATING RENEWED

40 HEALTHY UTAH JANUARY 2014

Looking for new culinary perspective? Rely on herbs to shake your dinner table existence, with these three explosive recipes.

Healthy-Utah.com

FETTUCCINE AND FIDDLEHEADS IN THYME VINAIGRETTE 4 cups 2 cups 12 oz 2 tbsp 1/2 cup 1/2 cup 2 tbsp 1 tbsp 1 tbsp 2 tbsp

water fresh fiddleheads, washed and trimmed fettuccine noodles olive oil chopped red onions chopped rhubarb soy sauce sesame oil maple syrup fresh thyme leaves

Directions:

1. In a large pot over medium-high heat, bring water to a boil. Add fiddleheads, bring back to a boil and cook for 2 minutes. Remove fiddleheads with a slotted spoon to drain; keep water boiling. 2. Add noodles to boiling fiddlehead water. Cover, reduce heat and simmer for 6 to 10 minutes or until just tender. Drain. 3. Meanwhile, in a large wok or skillet, heat oil over medium heat. Cook onion for 5 minutes or until soft. Stir in rhubarb; cook, stirring, for another 5 minutes. Drizzle soya sauce, sesame oil and maple syrup over onion mixture. Stir in fiddleheads and thyme leaves. Cook, stirring, for 1 minute. Toss with cooked noodles and serve.

SERVES 4

TIP: In early spring the ostrich fern pushes its tightly wound, round shoots through the mulch along streams and riverbanks. Firsttime gatherers should go with experienced foragers in order to correctly identify the fiddlehead stalks.

KAMUT WITH SAUTEED SUMMER VEGETABLES CHILLED CALENDULASTRAWBERRY GAZPACHO + CALENDULA PESTO 2 cups 4 cups 3/4 cup 1/4 cup 3 tbsp 1 cup 1 cup 1/4 cup 3 tbsp

chopped peeled tomatoes sliced strawberries diced peeled seeded cucumber shredded fresh basil chopped fresh chives apple juice stock raspberry vinegar CALENDULA PESTO (below)

Directions:

1. In a large bowl or soup tureen, combine all ingredients and mix well. In a food processor or blender, purée 3 cups of mixture. Combine with remaining mixture in bowl. 2. Cover bowl and refrigerate for at least 2 hours to chill and blend flavors. Season to taste with salt and pepper. 3. Serve cold, garnished with whole strawberries or calendula flowers.

SERVES 4 TO 6 TIP: This is meant to be a chunky soup but may be completely puréed, if desired. With its large, thin leaves, basil is easy to shred: remove stem and stack 3 or 4 fresh basil leaves; roll up from the wide end and slice into thin ribbons for garnish, salads, omelets or soups.

1 1/4 c. 1 1/2 c. 2 tbsp 1 cup 1 cup 1 cup 1 cup 1/4 cup 1 tbsp

kamut stock olive oil chopped red bell peppers coarsely chopped zucchini fresh corn kernels peas chopped fresh parsley soya sauce

Directions:

1. In a medium bowl, combine kamut and stock. Cover and refrigerate for at least 4 hours or overnight. 2. The next day, in a medium saucepan, bring stock and kamut to a boil. Reduce heat and simmer for 45 to 60 minutes or until kamut is tender and most of liquid is absorbed. Drain, cool in a large colander. 3. In a medium skillet, heat oil over mediumhigh heat. Add red peppers, zucchini, corn and peas. Cook for 3 to 4 minutes or until vegetables are tender-crisp. 4. Stir in cooked kamut, parsley and soya sauce. Serve warm or chilled.

SERVES 6 TO 8 TIP: Soaking kamut overnight reduces the cooking time.

CALENDULA PESTO 2 2 1/2 cup 1 cup 1/2 cup 1/2 cup 3/4 cup 3/4 cup

garlic cloves ginger squares in syrup unblanched almonds fresh calendula petals fresh basil leaves fresh thyme leaves freshly grated Parmesan cheese olive oil

Directions:

1. In a food processor or blender, mince garlic and ginger for 1 minute. Add nuts; process until coarsely chopped. Add calendula, basil, thyme and cheese; process until minced. With motor running, add olive oil in a steady stream. Process or blend until well mixed. Season to taste with salt and pepper if desired. 2. Transfer mixture to a jar or storage container. Cover and refrigerate for up to 2 days or freeze for up to 1 month.

MAKES 1 1/2 CUPS (375 ML)

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Healthy

Recipes TIP FROM THE CHEF: Macerating sliced strawberries in a little sugar creates a flavorful fruity syrup that soaks deliciously into the waffles.

A BREAKFAST RECIPE GOOD FOR ANYTIME OF THE DAY OR NIGHT.

Strawberries and Cream Topping

>> Traditional waffles are a butter-laden, high-carb indulgence,

but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes. Did you make too much? Don’t sweat it. Wrap leftovers individually in plastic wrap and refrigerate for up to 2 days. For a longer life span on your food, freeze for freshness for up to one month. Reheat in a toaster or toaster oven for a warm, crisp texture.

•    1/2 cup Vanilla Cream •    2 cups strawberries, rinsed, hulled and sliced

•    1 1/2 tablespoons sugar 1. Make Vanilla Cream. 2. Combine strawberries and sugar in a medium bowl; toss to coat. Let stand at room temperature until strawberries start to give off juice, 20 to 30 minutes. Top each serving of waffles (or pancakes) with strawberries and a dollop of Vanilla Cream. Nutrition Facts

Serving Size 1 Calories 46 Protein 1 g Total Carbohydrates 8 g Total Fat 1.5 g Saturated Fat 1 g Monosaturated Fat 0.5 g Cholesterol 5 mg Fiber 1 g Sodium 12 mg Vitamins: Calcium 72 mg ( 7% DV )

! What you will need...

Multi-Grain Waffles (Prep time: 5-7 minutes)

•    1 cups buttermilk •   1\4 cup old-fashioned rolled oats •   1/3 cup whole-wheat flour •   1/3 cup all-purpose flour •   1/8 cup toasted wheat germ or cornmeal •   3/4 teaspoons baking powder •   1/4 teaspoon baking soda •   1/8 teaspoon salt •   1/2 teaspoon ground cinnamon •   1 large egg, lightly beaten •   1/8 cup packed brown sugar •   1/2 tablespoon canola oil •   1 teaspoons vanilla extract

42 HEALTHY UTAH JANUARY 2014

Cooking time:  30-45 minutes 1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes. 2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl. 3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened. 4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

QUICK TIP: For an easier take on this topping sensation, try fresh straberries and light whipped cream. To add texture, include chopped nuts of your choice.

Nutrition Facts

Serving Size 1 waffle Calories 94 Protein 4 g Total Carbohydrates 15 g Total Fat 2 g Saturated Fat 0.5 g Monosaturated Fat 1 g Cholesterol 28 mg Fiber 1.5 g Vitamins: Calcium 72 mg ( 7% DV )

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goodness grows here.

odwalla.com

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either product with coupon code

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HEALTHY UTAH JANUARY 2014

we lln e ss

BRAIN FOOD

and dopamine, are key to helping these neurons communicate with each other. Losing mental capacity may have a lot to do with neurons not communicating as well as they once did. Studies on rats show that diets high in antioxidants can preserve and even regenerate this neuro-communication. Antioxidants from fruits and vegetables were particularly helpful. A healthy diet in general is important to preserve neurological function. It is important to remember that the brain uses 20-30 percent of the body’s energy. That means that you need to eat enough calories to keep brain function at its highest. Don’t skip breakfast, and don’t go on especially harsh diets. Glucose is the main mental fuel, so keep that in mind for diets. Omega-3 fatty acids are touted by some as essential brain food, but recent studies show that might not be the case. Your brain does need certain nutrients in sufficient quantities, but other factors may be just as important.

YOUR BRAIN AND OXYGEN Our brains require a surprising amount of oxygen. In fact, the brain uses about three times as much oxygen as muscles in the body do. Furthermore, brain cells are sensitive to decreases in oxygen levels.

It’s What You Eat, It’s What You Breath T

hose looking for a pill to become smarter are going to be disappointed, but brain nutrition should be an important consideration when we decide what we eat. Over decades of research, scientists have discovered that certain nutrients and chemical compounds are essential to brain function. “Serious deficiencies in some of these, such as vitamin B12 and iron, can lead to impaired cognitive function due to neurological, or nerve fiber, complications,” according to the USDA.

44 HEALTHY UTAH JANUARY 2014

While good cognition is an obviously vital part of health, how to preserve that cognition isn’t as widely known as the techniques for preserving other aspects of good health. To keep the heart healthy, for example, most people know you need to exercise. To keep your liver healthy, drink water. To avoid clogged arteries, eat better. But what are we supposed to eat to preserve the power of our minds? Central to brain function are neurons, which need to communicate with each other. Certain transporters, namely norepinephrine, serotonin

“Oxygenating the brain well is required to promote brain healing and brain use,” writes Steve Riggs, BS, RRT-NPS in the National Association for Child Development Journal. “Proper brain function requires a critical balance of a) correct breathing for oxygenation b) correct carbon dioxide and nitric oxide levels for circulation and c) a program of brain activities or exercises for growth stimulation.” Riggs emphasizes that correct breathing can have a positive influence on brain function. Also, consistently exercising to increase circulation can bring more oxygen to the brain. Brain nutrition is as much about what not to consume as it is about what to eat. Alcohol influences oxygen levels in the body, and also negatively influences the absorption of nutrients that are important for the brain. In short, alcohol consumption isn’t doing your brain any favors. In conclusion, your approach to mindpreservation needs to be multi-faceted. Eat anti-oxidants as part of a healthy diet, but also learn to breath properly, and lay off the alcohol.

Healthy-Utah.com

wellness

Health Insurance Exchanges:

FOUR THINGS YOU SHOULD KNOW Health Insurance Exchanges opened on October 1, 2013. The health insurance exchange* (or marketplace) is a new way to shop for health insurance. These online stores help you find, compare and choose a health insurance plan that fits your needs. Your coverage can be effective as early as January 1, 2014. You can learn more about exchanges, how to find the exchange available in your state, and more at www.healthcare.gov. 1.

All insurance plans will cover doctor visits, hospitalizations, maternity care, emergency room care and prescriptions. All plans will cover the same “essential benefits” to make it easy to compare and choose a plan. Plans will be grouped into four main categories. The categories are Platinum, Gold, Silver and Bronze. The category does not reflect the quality of the plan. The category tells you how much you pay in premiums relative to how much you’ll pay on your own, also know as out-of-pocket costs. Let’s look at an example. If you choose a Gold plan, you are choosing to pay more in premium so you can have a lower out-ofpocket cost when visiting your doctor.

PLAN CATEGORY

PREMIUM

OUT-OF-POCKET COSTS

Platinum

$$$$

Gold

$$$

Silver

$$$

Bronze

$$$$

(costs you pay when you get care)

Note: Catastrophic plans are available to people under the age of thirty or with very low incomes.

Financial help is available so you can find a plan that fits your budget. Under the law, you could qualify for a subsidy. The subsidy is a tax credit to help you pay for your health insurance. If you qualify, this tax credit helps cover the cost of health insurance so it’s more affordable for you. The amount of help is based on your estimated household income for 2014. For example, a family of four making up to $94,200 per year can qualify for help. You may also qualify for a subsidy to help cover your out-of-pocket costs when you need care. This will also depend on your income. Financial help is only available for plans sold on the exchange. Your qualifying subsidy will be applied to lower your cost.

There is a penalty if you do not have health insurance in 2014. You may have to pay a penalty on your federal income tax if you don’t have health insurance in 2014. The penalty is $95 per adult and $47.50 per child (up to $285 for a family). Or, the penalty is 1.0% of your family income. You could be charged whichever is greater if you don’t have coverage. These penalties will increase each year. The penalty does not apply to everyone. Visit healthcare.gov to learn more.

Help will be available when it’s time to choose a plan. You may need help or more information when it’s time to choose a plan. Your state government should have resources available to direct your choices.

* Exchanges will vary by state. Some states will offer their own exchanges. Some states will use the Federally Facilitated Marketplace. Contributed by: Altius Health Plans

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HEALTHY MAGAZINE

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

New Year’s Resolutions for Your Mouth If you’re like most people, the coming of a new year is a time to think about making new year’s resolutions for a healthier, happier you. If you’re tired of making—and breaking—the same resolutions to save money, get more organized, or lose weight, think about these four simple resolutions you can make for a healthier mouth, which can lead to better overall health.

EAT MORE FRUITS AND VEGGIES If this sounds like a resolution for weight loss, consider that eating more fruits and vegetables, and a healthier diet all around, can help you lose weight at the same time that it improves your oral health. Nutrients in fruits and vegetables help to build your immune system, improving your ability to fight off infection like gum disease, inflammation, and bacteria in your mouth. Raw, crispy fruits also help reduce plaque buildup on the teeth, leading to fresher breath and fewer cavities. As a bonus, it will also help you work toward that other weight loss resolution.

START FLOSSING If you think your mouth is healthy because you already brush twice a day, it could be a lot healthier if you add flossing to that routine. Flossing helps remove hardto-reach plaque that builds up between teeth and near the gum line, where you toothbrush can’t reach, and where gum disease often begins. It only takes 2 minutes to floss your teeth, so if you add that to your 2 minutes of brushing in the morning and night, you’re still spending less than 10 minutes a day to get a healthier mouth.

QUIT SMOKING Smoking is one of the main causes of oral decay, including tooth discoloration, cavities, receding gums, infection, and lung and oral cancers. Both cigarettes and smokeless tobacco can double your risk of losing your teeth, but fortunately once you stop smoking, the risk of tooth loss and other diseases immediately decrease. ABOUT THE AUTHOR

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

GO SEE A DENTIST

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

There is no substitute for seeing your dentist regularly for cleanings and check-ups. If you haven’t been to the dentist in a while, make a new year’s resolution to schedule an appointment. Your dentist can help you identify and prevent oral health problems before they become major issues, and may notice subtle signs of disease that you would otherwise not see on your own. There are affordable places you can go for dental care, including the Dental Clinic at Roseman University, if you don’t have a dentist or you can’t afford to go to the dentist because you don’t have insurance.

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CHIN UP AND BACK STRAIGHT: A Guide to Healthy Posture We have all heard it from our parents, said it to our children and even ourselves, “stand up straight, sit up and stop slouching.” Everybody knows good posture is important to health and wellness but do we understand what it is and the issues preventing our ability to find these proper body positions.

HEALTH ISSUES RELATED TO POOR POSTURE: • Significantly increases stress within joints and soft tissue. • Prolonged exposure to these stressors is an expedited precursor to pain, injury and visit to medical professional. • Increases length/tension and strength imbalances of musculoskeletal system.

Internationally recognized expert in corrective and high performance exercise, Paul Chek, defines Posture as; “The position from which movement begins and ends,” and Ideal Posture as, “That state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity, irrespective of the attitude in which these structures are working or resting. It is during a state of ideal posture that the muscles will function most efficiently.”

A number of factors and forces will contribute to poor posture. Muscle imbalance syndromes are a primary reason for poor posture according to famed physician, physiotherapist and “Father of Czech Rehabilitation” Vladimir Janda. These imbalances contribute to what he identified as upper cross, lower cross and layered syndromes. • Upper Cross Syndrome is easy to spot as the person will have an increased curve of thoracic and cervical spine, forward head posture, elevated shoulder blades that have rotated forward, are winged and do not seat properly on ribcage. • Lower Cross Syndrome is characterized by two types. Type A appears to have increased pelvic tilt that also manifests as increased lumbar curve. Type B will appear to have a flat lumbar curve and locked out knees. • Layered Syndrome is a combination of both upper and lower cross syndrome and is also known as sway back posture. • C Posture is more common these days due to the increased sedentary lifestyle and appears-as rounded lumbar, thoracic curve and forward head posture.

SOME OF HEALTH BENEFITS OF IDEAL POSTURE INCLUDE: • Reduces stress on joints, tendons and ligaments of body, particularly during movement. • Increases efficient function of organs, circulatory, nervous and endocrine systems. • Improves efficiency of movement, energy expenditure, strength and endurance.

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A simple way to correct these causes of faulty alignment is to rebalance the length/tension relationship of muscles. The short, tight muscles will need to be stretched and restored to normal length, the long, weak muscles shortened by strengthening. Here are a few steps to find better, healthier posture: • Using a Personal Trainer or selfassessment to identify imbalances is first step. • When doing a self-assessment, the stretch positions that feel very tight are those that you should spend time doing. • If a stretch position or posture is easy, that muscle is most likely long, weak and will not require devoted attention to continued stretching. • Specific corrective exercises to strengthen the long weak muscles should also be included in every individuals exercise program. This type of corrective exercise program design is holistic, specific to each individual and will improve or restore posture to ideal. ABOUT THE AUTHOR

Michael Pauldine Treehouse Athletic Club 801-553-0123 TacFitness.com

Certified Ski Bum Golf & Sport Performance Coach Corrective Exercise Specialist Holistic Nutrition & Lifestyle Coach

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Business Innovators Set Community Example by Walking for Diabetes Walking never felt so good, according to Utah business leaders and Walk To Cure Diabetes Corporate Chairs Gary Shearer, Rod Babbitt, Eric Shipley and Doug Younkers . Each individual made it their personal mission to rally fellow employees within their company to raise money for JDRF by putting on their sneakers for the Tri-county, Utah County and Cache Valley Walks last August 2013. All money raised will fund research to find a cure for type 1 diabetes (T1D). What does it take to be a Corporate JDRF Walk Chairman (besides possessing remarkable determination and dedication)? Chairmen must be able to organize a large team of walkers to represent their company, host a Corporate Recruitment Event, and entertain a Team Captain Kickoff Luncheon, among other things. We were able to talk to the distinguished group about their fundraising secrets and why are bringing awareness to this disease, which affects 135,000 people in Utah. Gary Shearer, Vice President of Manufacturing, BD Medical said: “At BD, our company mission is to help all people live healthy lives. We raised $76,040 by creating a multitude of fun events that included a Salsa Cook Off, Spirit Week at BYU & the University of Utah, a BeatYour-Boss 5K Walk/Run, and raffling off a fly-fishing trip, aviation lessons and house cleaning.” BD is a leading global medical technology company that develops, manufactures and sells medical devices, instrument systems and reagents. For more information, please visit www.bd.com. Rod Babbitt, Utah Regional Vice President, Farm Bureau Financial Services said:

48 HEALTHY UTAH JANUARY 2014

Gary Shearer from BD Cutting the ribbon

“The Corporate Farm Bureau Financial Services (FBFS) got involved with JDRF when IT Department employee Dave Gale inquired about getting the company to help fight juvenile diabetes, since he has a son with the disease. Our corporate management team agreed to annually support and host a fundraising drive. Over the last eight years, the Utah FBFS team has taken a deeper focus to do all we can to make a difference in finding a cure.” Farm Bureau Financial Services was developed more than 70 years ago to serve the needs of Farm Bureau members. The Company focuses on making insurance simple for individuals. For more information, please visit www.fbfs.com.

ICON has been the innovation leader in the fitness industry since 1977, providing a complete range of fitness products. For more information, please visit www. iconfitness.com. Doug Younkers, Vice President of Human Resources, ICON Fitness, also co-chaired the event with Eric. While no cure exists we commend these community leaders for making a difference in the world of diabetes and for putting on their JDRF sneakers to Walk.

Eric Shipley, Controller at ICON Health & Fitness said:

ABOUT THE AUTHOR

Aimee Greenholtz

“ICON has a corporate responsibility to help in causes that directly impact folks in our own small community. Diabetes has impacted our family, as one of our children was diagnosed with T1D at two years. Since that day nine years ago, two more of our children were diagnosed (one at six, one at four). JDRF and T1D families share a bond of gratitude as we work together to find a cure.”

JDRF - Juvenile Diabetes Research Foundation 801-530-0660 jdrf.org

Aimee is a content editor for healthfuldiabetes.com, affordablediabetes.com and dollardiabetesclub.com. Having this disease for more than 20 years and being a pastry chef, Ms. Greenholtz knows the importance of living healthfully and enjoying life. She can be reached at agreenholtz@keyvive.com.

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New Year, new habits, new you What would a new year be without a reminder to take care of yourself? When it comes to good health, it’s up to you. You can start small by getting the medical tests and screenings that you need. Medical tests and screenings can help you find problems early when they are easier to treat. Vaccines and immunizations are also important for health protection. Your provider can help you manage your health. Talk to him or her about the tests that are right for you and when you should have them. The Affordable Care Act (ACA) requires specific preventive services and drugs to be covered at 100 percent when they are received through participating providers. If you have health benefits, be sure to read your plan documents for detailed information about covered services. Here are some examples of the preventive services that may be covered with no copay, coinsurance or deductible.

EXAMS: PREVENTIVE OFFICE VISITS INCLUDING WELL-CHILD CARE

EXAMS: PREVENTIVE OFFICE VISITS INCLUDING WELL-WOMAN EXAM

Immunizations (vaccines for children, birth to age 18 – doses, recommended ages and populations vary): • Influenza (flu) • Pneumonia • Hepatitis A • Hepatitis B • Tetanus, Diphtheria, Pertussis (Td/Tdap) • Varicella (chicken pox) • Measles, Mumps, Rubella (MMR) • Polio • Rotavirus • Meningococcal • Human Papillomavirus (HPV) • Hib (Haemophilus influenza type b)

Immunizations (vaccines for adults – doses, recommended ages and populations vary): • Influenza (flu) • Pneumonia • Hepatitis A • Hepatitis B • Tetanus, Diphtheria, Pertussis (Td/Tdap) • Varicella (chicken pox) • Measles, Mumps, Rubella (MMR) • Meningococcal • Zoster • Human Papillomavirus (HPV)

Screening Tests: hearing, vision, phenylketonuria (newborns), sickle cell disease (newborns)

Screening Tests: breast cancer, cervical cancer/ dysplasia, colorectal cancer, prostate cancer, HIV, routine blood and urine, cholesterol, osteoporosis, obesity, HPV

Newborn Preventive Treatment: ocular medication against gonorrhea for all newborns

The list is subject to change as federal guidance is issued. The full list of covered preventive services issued with the Interim Final Rules can be found at https://www.healthcare.gov/what-are-my-preventive-care-benefits/

ABOUT THE AUTHOR

The New Year is a good time to turn over a new leaf. Put your good health at the top of your list of priorities with healthy eating, the right amount of activity and the right health care.

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This important information brought to you by:

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THE EYES HAVE IT Clearing the confusion about face and eyelid surgery With a new year we often approach the world with a more adventurous, committed, open perspective. We feel like we can do something new and change our lives for the better. That may mean a friendlier outlook, a healthier lifestyle, better nutrition, or even a more youthful appearance. Your face is the palate you present to the world, so seize the opportunity to refresh your look. There is a lot of confusion out there about face and eyelid surgery. Can I get my insurance to pay for it? Do I need a blepharoplasty or a brow lift? What is the difference? What will I look like afterwards? Does a facelift fix my droopy eyes? I had a younger woman approach me about having a facelift. She said she had wanted it done for years. But I could not see any sagging skin around the jawline and she had wonderful cheek bone structure. I was baffled. As I pressed her further, it turns out she only wanted a brow lift to raise up her hanging eyelids. With so many different options out there it is easy to get confused about what you really want from your plastic surgeon. But knowing the right terms to use can help you get the most out of your consultation and make sure your desires are heard. What is a blepharoplasty, or a bleph? This is simply eyelid surgery. During a bleph

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excess skin is taken from the eyelids. This can be done on the lower eyelids or the upper eyelids. In a lower eyelid blepharoplasty the fat bulge under the eye that often grow as we age may be removed or re-contoured to smooth the skin from eye to cheek. As we age the tissues that hold the fat around the eye begin to slack (like so many other tissues) and the fat around the eye pushes forward. That fat can be removed along with extra skin, or the fat may need to be re-draped over the bone around the eye socket.

lifted brow is a more open and attractive appearance. A low brow is associated with scowling or anger. Your plastic surgeon can make small incisions in your hair line and anchor your brows up higher on your forehead. The result is a more open eye. People say that after a brow lift eyes look brighter and you look more refreshed. This procedure can be done in conjunction with a blepharoplasty or alone. Each kind of operation will have separate pricing. They can also be done with a facelift, but they donâ&#x20AC;&#x2122;t have to be.

An upper blepharoplasty is usually the only procedure that insurance might cover. It can be done for non-cosmetic purposes when excess skin in the upper eyelids hangs down enough to obstruct your vision. Every insurance company will have their own rules about proving this is a health need, but it usually involves going to your eye doctor and performing some tests to evaluate your visual field. Test results are sent to your plastic surgeon and the insurance company. Then you wait to see if insurance considers the obstruction severe enough to pay for upper eyelid surgery. While upper eyelid surgery will open up the eye to some degree, the results are often subtle compared with a brow lift. It may dramatically improve your vision, but it will more subtly improve your appearance.

Know your options and know what surgery can and cannot do for you. Botox and Juvederm are other face refreshers available and Botox can do some great things for the wrinkles around your eyes and brow. But understanding what surgery is right for you can help improve communication with your plastic surgeon and make sure you walk out into the world bright eyed and ready for anything. ABOUT THE AUTHOR

Dr. Dayne Petersen

NuVista Plastic Surgery 801-261-5791 nuvistaplasticsurgery.com Dr. Petersen recently moved his practice here to Utah after spending several years on the teaching faculty of the University of Oklahoma. To learn more about Dr. Petersen and breast oasis, the nonprofit he supports, visit his website www.nuvistaplasticsurgery.com.

So what is a brow lift? Interestingly, when we look into mirrors or pose for pictures, we automatically and involuntarily lift our brows. Inherently we know that a

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Leaving-Well.org: A CONVERSATION STARTER Life is filled with important conversations—where to go to college, whether to get married and have children, what to do when you get laid off. The choices we make at critical times are often guided by the conversations we have and those we don’t. Leaving-Well. org is a website that wants to make sure you have one of life’s most important conversations. Talking openly and honestly about death is something that few of us ever do. Yet in an increasingly complex world, death involves a multitude of decisions and many of us will not be in a position to make those decisions when the time comes. When a person is very ill, unconscious, or has already passed away, loved ones are left to guess what he or she would have wanted—or worse, to argue among themselves about their own preferences. Most people think their families know what they would want, but when an ill person and his or her adult child are both asked about the ill person’s preferences, their responses almost always differ. Unfortunately many people don’t get their wishes, often because those wishes haven’t been communicated and documented. As just one example, the vast majority of Americans express a desire to die at home, yet in 2009 almost 75% of those over 65 died in a hospital or nursing home. “Everyone should have an opportunity to express their wishes and die the way they want to,” says Christie North, director of the Leaving Well Coalition. “But they need

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clear and reliable information to have a meaningful conversation.” Start the conversation about death. Talk about it early and talk about it often. It’s not easy, but the tools you’ll find at Leaving-Well.org can help. Once you’ve talked about it, write it down. Everyone should have an Advance Directive that explains his or her end-of-life wishes. You can find the legal Utah form at LeavingWell.org. While you’re at it, check out the information for putting your financial and other personal affairs in order. After all, don’t you want to be the one to decide what happens to your Facebook page after you die? Leaving-Well.org and its companion mobile app (available for free on iPhone and Android devices) were

developed by two local non-profits, HealthInsight and the Leaving Well Coalition. They were designed to guide families and caregivers in Utah through these difficult conversations and help them navigate the decisions that come at the end of life.

ABOUT THE AUTHOR

Clare Tobin Lence Leaving Well 801-892-0155 leaving-well.org

Clare is a Project Coordinator with Leaving Well. She works on numerous projects to help consumers and patients make the best healthcare decisions for them, from choosing the right physician to organizing medical info in a personal health record to self-managing chronic diseases like diabetes.

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Breathe better, live better!

s this New Year starting as others— with New Year’s resolutions? Is now the time to seize the day and finally fulfill your dreams? One of the most common resolutions made is to get off the couch, drop the pounds and EXERCISE! What is your preference? Cross-fit? Pilates? Or are you putting the treadmill or elliptical to work with your new gym membership? As you are diligently striving to shed the holiday indulgences and meet your new goals, do you cough, wheeze and have a tight chest or shortness of breath when you exercise? If yes, you may have underlying exercise-induced bronchoconstriction (EIB). This happens when the tubes that bring air into and out of your lungs narrow with exercise, causing symptoms of asthma. EIB can occur by itself or in conjunction with asthma. They are both due to asthma, but the type of inflammation may be different. Unless they are experts, many physicians may not fully understand EIB or even recognize symptoms or know the appropriate treatment. I serve on the national sports medicine committee and specifically deal with asthma and EIB. I want to make sure you can exercise without limitations!

52 HEALTHY UTAH JANUARY 2014

SYMPTOMS

If you have EIB, you may have problems breathing within five to 20 minutes after exercise. Your symptoms may include: • • • • •

Wheezing Tight chest Cough Shortness of breath Chest pain (rarely)

Other causes of symptoms with exercise may be that you have poorly controlled asthma, nasal allergies, vocal cord issues, or you may be deconditioned (my nice term for being out of shape).

TRIGGERS • • • • •

Low temperatures Dry air Air pollutants Allergens Respiratory infections

DIAGNOSIS

Wheezing or tightness in your chest can be serious, so it is recommended you see an expert

in diagnosing and treating this. I have some specialized tests that can be done in my office to clarify what may be going on with you.

TREATMENT

One of the first steps to controlling EIB is finding the right help and getting an accurate diagnosis. I can help figure out the cause of your symptoms and develop a treatment plan that can keep you exercising without limitation. EIB associated with more generalized asthma is prevented with controller medications taken regularly or by using medicines before you exercise (ie albuterol). In addition to medications, warm-ups and cool-downs may prevent or lessen EIB symptoms. You may want to limit exercise when you have a viral infection,

temperatures are low, or pollen and air pollution levels are high. Breathe Better. Live Better. The right care can make the difference between suffering with an allergic disease and feeling better. Visit www. rockymountainallergy.com or call 801-775-9800 to start on your path of fulfilling your

ABOUT THE AUTHOR

Douglas H. Jones, MD

Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.ars.

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HYPERTENSION In Pregnancy

erhaps you’ve wondered why at each prenatal visit your doctor always has you get your blood pressure taken and then pee in a cup. The reason is that he or she is looking for evidence of “preeclampsia.” Preeclampsia and other hypertensive disorders of pregnancy are among the most dangerous and deadly of diseases that you can have while carrying your unborn child. In my mind there are 4 sub-types of hypertension in pregnancy. They are: 1) Chronic Hypertension, 2) PIH or Pregnancy Induced Hypertension, 3) Preeclampsia (either mild or severe), and 4) Eclampsia. Chronic hypertension is defined as hypertension that is present even before pregnancy occurs, or, is present prior to 20 weeks gestational age. It usually occurs in the setting of obesity or diabetes prior to conception. It may also be “essential hypertension without a known etiology.” Chronic hypertension may co-exist with preeclampsia, which clinically can be a challenge to distinguish. People with chronic hypertension are usually on blood pressure medication prior to or soon after being diagnosed as pregnant. Because diabetes, obesity, and chronic hypertension often co-exist, these patients are at risk for end organ damage such as kidney disease and can be difficult to manage. Pregnancy Induced Hypertension (PIH) is hypertension that is newly onset with pregnancy

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after 20 weeks, but is not associated with proteinuria, abnormal liver or kidney function, or other neurological signs. Patients with pure PIH do not have to be delivered immediately, unless their blood pressures start to cause neurological symptoms or if in excess of 160/110. However, there is no definite agreed upon management. Preeclampsia is classically sub-divided into mild and severe disease. In the past, mild preeclampsia was defined as a blood pressure (BP) over 140/90 taken at least 6 hours apart on two occasions, associated with proteinuria of 300 mg/24hours. (About 10 years ago, the need for edema was removed from the definition.) Severe preeclampsia was defined as blood pressures above 160/110 and/or proteinuria of 5000 mg in a 24-hour urine collection. The addition of headaches, RUQ abdominal pain, mid-epigastric pain, visual disturbances, or other neurological symptoms would be classified as severe and might warrant intervention and early delivery. Very recently, just in the past couple of weeks, the American College of Obstetricians and Gynecologists (ACOG) “Task Force Report On Hypertension In Pregnancy” was released and stated that “Proteinuria, or elevated protein in the urine, should no longer be considered the signature criterion beside new onset hypertension in diagnosing preeclampsia.” They further state, “equal weight should be given to reduced platelet counts, renal insufficiency, severe headache, heart-lung compromise, and impaired liver function. Any of these concurrent with new onset hypertension at 20 weeks of pregnancy or beyond is enough to establish preeclampsia, even in the absence of proteinuria.” Also, proteinuria should no longer be used to classify the disease as mild or severe,

but the new guidelines stress the need for experience and clinical judgment in making the decision for delivery. One thing the panel of experts did agree on however was the need to deliver even mild cases of preeclampsia at 37 weeks. Keep in mind that one or two very mildly elevated BP’s do not, in and of themselves, define preeclampsia. Other factors mentioned above must be taken into consideration. The worst-case scenario is full blown eclampsia. This is when a patient has a seizure associated with hypertension. It is usually wise to allow the seizure to resolve, and then soon, within an hour or two after the patient is stabilized, to move directly to early delivery. Eclamptic seizures can be associated with permanent neurological damage or permanent brain injuries, though most commonly they will resolve fully upon delivery of the infant. This, I personally have only seen a handful of times in my 20 years of obstetrics, but it is a condition much better avoided whenever possible. This article is intended only as a very brief synopsis of a very dangerous and much studied disorder of pregnancy. For more information on preeclampsia you may visit ACOG’s website, or please feel free to contact Dr. Mark T. Saunders at 801-692-1429 or visit our website atdrsaundersobgyn.com.

ABOUT THE AUTHOR

Mark Saunders, MD Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com

Dr. Mark Saunders is a wellrespected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.

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“Hey Doc, Why Is My Wife Always So Down On Herself?” T

his question is asked in our clinic so many times by concerned husbands. They care about their wives, but don’t know what to do when their wife constantly berates herself or feels low self worth. These women constantly compare themselves to other women and just don’t measure up. We refer to it as “Comparison Sickness.” Not only do the men not know what to do about it, neither do the women. They see it in themselves. They can’t stand it when they become so self-critical—but they continue doing it. Sometimes it started in middle school. By the time they are adults, they get triggered by almost anything: their son brings home a “D” grade in 4th grade math. “I’m a failure as a mother.” Their daughter gets caught shoplifting. “I’m such a terrible parent.” We started interviewing women on this subject. We held focus groups with women and asked them why they are so hard on themselves. We started seeing repeating patterns with almost all women that we interviewed: somewhere along the line, as a child, they began to see themselves as inferior. They constantly compared their worst with someone else’s best. We saw a lot of unfairness in the comparisons: women compared themselves with somebody like Mother Teresa or Marjorie Hinckley and felt immediately inferior. We men compare ourselves with somebody like Adolf Hitler and we come off “smelling like a rose”!

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After 3 years of research into the subject, and interviewing hundreds of women, we wrote a book on the whole issue. It’s called I Am More Than Enough: Helping Women Silence Their Inner Critic and Celebrate Their Inner Voice. (Go to www.iammorethanenough.org for more information) Writing the book was fascinating. We learned volumes from women regarding why they do to themselves what they do. We learned that there seems to be a “default setting” in them that leads them to have a very poor self-image. Part One of the book paints the picture of what women are doing to themselves: the lies they tell themselves about themselves. Part Two of the book gives them 12 tools that they can use everyday to rescue themselves from jumping into “The Funnel.” What is the “The Funnel”? This was a term many women in our focus groups told us about. They may be having a wonderful day—everything is going perfectly—until they somehow get triggered: the dress that used to fit, the fatigue, the new haircut, the mother-inlaw, the failed diet. And the biggest one: the mirror. At that point they jump in the downward-spiraling funnel and end up in, as many women called it, their “dark place.” Triggers are always based on some event from your past.

herself. Women who have read the book have said things like, “Where was this book 30 years ago when I needed it?” and “I’m going to give this book to each of my daughters so they don’t do to themselves what I’ve been doing all these years.” This is a serious issue. Women who have low self-esteem, low self-image, or low self-worth—call it whatever you want—they all start with “low self.” If that is carried out throughout a woman’s life, she is likely to be depressed, but certainly at least not functioning up to her potential. If you would like to read the first couple chapters of the book, go to www. iammorethanenough.org and you can get a more in depth look at the whole issue. You can see that the truth is: you are indeed more than enough.

ABOUT THE AUTHOR

Robert Jones, D.C.

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

The 12 tools are ways of combating the triggers and funnels of life. And they work. If a woman will even use one or two of the tools it can make a huge difference in how she begins to see

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It Works! Studies show Lap-Band is a safe and lasting weight loss solution

medical study published in Annals of Surgery document that laparoscopic adjustable gastric banding (Lap-Band) is both a safe and effective 15 years after surgery. It is the longest Lap-Band follow-up study ever reported. Researchers from Monash University reviewed the results of gastric banding in more than 3200 patients who underwent the procedure between 1994 (when the procedure was first introduced), and 2011. Through his findings, Dr. O’Brien concluded that:

“LAPAROSCOPIC ADJUSTABLE GASTRIC BANDING IS SAFE AND EFFECTIVE, AND HAS LASTING BENEFITS. SIGNIFICANT WEIGHT LOSS CAN IMPROVE THE LIVES OF PEOPLE WHO ARE OBESE AND THEY CAN BE HEALTHIER AND LIVE LONGER.” Finally, he noted that weight loss induced by Lap-Band surgery can effectively control diabetes symptoms without the need for medication in about threequarters of cases. They also looked at all published studies of long term weight loss for the most common bariatric surgeries. O’Brien noted that laparoscopic adjustable

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gastric banding differs from gastric-bypass procedures in that weight loss with the bypass procedure occurs primarily in the first year. With gastric banding, two to three years are required for peak weight loss. However, at the end of three years, the weight loss curves for both are flat and superimposed on each other. I set up the first outpatient Lap-Band program in the state of Utah, and am currently a Lap-Band Proctor who certifies new surgeons who are starting to use the Allergan Lap-Band devise to insure safe and correct techniques for successful outcomes. At my clinic in Draper, called Utah LapBand, I have seen similar results as the studies mentioned above in the nearly 1000 patients I’ve worked with over the past 10 years I have been performing the procedure here in the Salt Lake City area.

ABOUT THE AUTHOR

Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com

Dr. Hansen is a Center of Excellence surgeon for the LAP-BAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over eight years of weight loss surgery experience in Utah and over 800 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.

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SEE REAL RESULTS WITH

PRIVATE TRAINING

TESTIMONIAL:

“This is the 1st place I have been where I’ve actually

seen results. My husband and I really like the oneon-one. You aren’t waiting for machines.” - Shelley Jones, Fitness Together client 2 DON’T STAND IN LINE: Waiting for weights, taken treadmills, and no parking. Ah, the gym. Whether it’s 7 in the morning or 5:30 p.m., your local fitness hub is as busy as a beehive. Unless, of course, you train with the expert staff at Fitness Together. Here, instead of walking into an overcrowded and altogether intimidating gymnasium, you enter your own, private training suite. 3 THE MOTTO AT FITNESS TOGETHER IS: “One client. One trainer. One goal.” With each client, their training team completes an initial fitness and nutrition assessment and uses personal goals to develop a customized plan of action. I mention the “training team” because that’s what each client gets— a team of fitness and nutrition experts to help them accomplish their goals. 4 FITNESS TOGETHER ACTUALLY GOES ABOVE AND BEYOND their motto by not limiting their clients to the expertise and style of just one trainer. Each client has the opportunity to spend equal training time with each trainer on the team. This synergistic approach gets results by eliminating a workout plateau— clients don’t get too comfortable with one trainer and their program is diverse, working their bodies harder. It’s genius.

personal training >> just got private These days it seems everyone has a gym membership and a personal trainer, but they don’t all have a private training suite with a team of experts to get them in shape.These two amenities put Fitness Together of Salt Lake City two steps ahead of the pack.

5 FITNESS TOGETHER ALSO PROVIDES: a nutritional program and a fitness assessment every six weeks, with an Accountability Journal to help their clients stay on track outside the studio. If you’re looking for an all-inclusive fitness program with collaborative expertise and unmatched privacy, you’ve just found it. FITNESS

TOGETHER

2258 Fort Union Boulevard, Salt Lake City, UT 84121 801.733.7200 | www.ftcottonwoodheights.com

F O R M O R E I N F O R M AT I O N V I S I T U T H E A LT H. C O M

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Check Out Your Heart Health

at the 2014 Intermountain Community Healthy Heart Fair on Feb 8th

tahns are invited to learn how to enhance their heart health as part of the Intermountain Heart Institute’s 2014 Community Healthy Heart Fair at Intermountain Medical Center in Murray on Saturday, February 8 from 9 am to 1 pm.

There will also be Interactive learning stations on nutrition and heart disease, a special area on women and heart disease and the Go Red for Womencampaign, exercise demonstrations, healthy snacks and CPR demos.

Free health screenings will be offered, along with heart healthy cooking demonstrations. You can talk with the region’s leading heart experts about your heart health, see the latest heart treatment technology and learn about the latest heart research.

The Intermountain Heart Institute at Intermountain Medical Center is one of the nation’s premier heart centers, and has renowned heart experts in more than a dozen heart specialties, including artificial heart/mechanical support, heart rhythm disorders, structural heart disorders and heart surgery.

“There will be lots of resources and information available at the fair, so it’s a great opportunity for people to learn how they can take steps to enhance their heart health,” says Donald Lappe, MD, chief of cardiology at the Intermountain Heart Institute at Intermountain Medical Center. There will be free physician presentations and workshops and heart service displays. An Intermountain Life Flight medical helicopter and EMS and fire trucks from Murray City Fire Department will be on display.

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ABOUT THE AUTHOR

Intermountain Heart Institute 2014 Free Community Healthy Heart

Registration for the fair is not necessary. For additional information, call the Intermountain Heart Institute at Intermountain Medical Center at 801.507.4701. intermountainhealthcare.org

Saturday, Feb 8, 9 am to 1 pm Intermountain Medical Center Buildings 5 & 6 5121 South Cottonwood Street Murray, Utah

HEALTHY UTAH JANUARY 2014

play / January 2014

healthy

NEW YEAR’S HALF MARATHON

PARK CITY SNOWSHOE 5K STOMP

Starts in Pleasant Grove A refreshing, scenic half marathon throughout North Utah County. Each finisher will receive the WORLD FAMOUS SNOWMAN finisher’s medal. www.raceit.com

Park City Course starts at Rail Trail State Park, rich in cultural history starting in the 1800’s, where you run by beautiful wetland meadows, making it a pleasing experience as you run through history. 2 divisions. 801-583-6281

14 & 16 SNOWSHOE BASICS CLASSES

REI | 14th in Salt Lake City, 16th in Sandy @ 7 PM Join our experienced REI staff for a class on the basics of snowshoeing. We will focus on the appropriate selection of gear as well as the basics on what you need and where to go to get started. www.rei.com/Sandy 801-486-2100

concerts

3-4 DISNEY’S PIXAR IN CONCERT Presented by Utah Symphony @ Abravenel Hall

ST. GEORGE HALF MARATHON, 5K & TUFF KIDS RUN

THE FRIGID 5K

The Dixie Convention Center Runners will run along the scenic St. George City trail system. The race will be held Saturday, January 18, starting at 9:00 am. Registration deadline is Friday, January 10. Late registration accepted until Wednesday, January 15 at 1:00 PM with an additional $10 fee. sgcity.org

Provo | Jan 19 Come out and show what kind of cold weather runner you are at the 4th annual Frigid 5k. Do you bundle up or let it show? Either way, get excited to show (or not show) your stuff – shivering optional. Dare to do the Polar Bear Plunge at the end! Dress warm or brave the elements. frigid5k.com

A magical program of music and imagery from its thirteen feature films. From Toy Story to The Incredibles, Up, and the latest release Brave, the Utah Symphony will perform the music of cinema’s most memorable stories. - www.utahsymphony.org/concerts/

item/876-disneys-pixar-in-concert

10-11 CRAIG CHAQUICO

Presented by Egyptian Theatre at Egyptian Theatre - Park City

14 BYU’S YOUNG AMBASSADORS Covey Center for the Arts - Provo 17

PANIC! AT THE DISCO

P!NK: THE TRUTH ABOUT LOVE TOUR

LADY ANTEBELLUM

In the Venue, Salt Lake City Check out Panic! At The Disco when they bring their “Too Weird To Live, Too Rare To Die!”Tour with guests The Colourist and X Ambassadors to In The Venue! Tickets on sale now. All Ages.

Energy Solutions Arena, Salt Lake City P!nk brings her The Truth About Love Tour to EnergySolutions Arena January 20th. You will not want to miss this show! **10/23: This show has been rescheduled from Oct. 29 to Jan. 20. Your original tickets will be honored.**

Energy Solutions Arena, Salt Lake City Are you ready? See Lady Antebellum live when they bring their Take Me Downtown Tour with Kip Moore and special guest Jana Kramer to EnergySolutions Arena January 24th!** Event time has been changed from 7pm to 8pm. This concert has been rescheduled from Nov. 23 to Jan. 24. Your original tickets will be honored.**

31 TOAD THE WET SPROKET Presented by United Concerts at The Depot - SLC

Tickets in advance are $25.00 , $30.00 Day of show 801-467-TIXX | smithstix.com/events/item/root/the-depot

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around town 16-26 SUNDANCE FILM FESTIVAL

Park City Utah Celebrating independent filmmakers, Robert Redford’s Sundance is a favorite Park City tradition for locals, visitors and celebrities. reviewing thousands of independent films from across the world. The mission of the Festival programming team is to find features and documentaries that “inspire, challenge, delight, startle, move and thrill” viewers. www.sundance.org/festival/tickets

jan/16-26

NITRO CIRCUS LIVE

Energy Solutions Arena, SLC Live at EnergySolutions Arena. After selling out shows across the globe in the past 3 years, Nitro Circus Live is finally coming home for its first ever North American tour! Starring the world’s greatest action sports star, 17 times X Games medalist Travis Pastrana, Nitro Circus Live is a 2-hour, fully choreographed, action sports theatrical spectacular like nothing else on the planet! http://nitrocircus.com

24-25 SHUT UP AND DANCE

Utah Valley Convention Center Taught judged and performed by actual professional dancers who are members of the professional Jazz/Ballet Company— Odyssey Dance Theatre—with over 10 of its dancers featured on the TV hit, So You Think You Can Dance! Get meaningful critiques from professional dancers and their artistic director – Derryl Yeager! See a live performance from Odyssey Dance Theatre! http://odysseydance.com/shut-up-and-dance

THRU 4/27 THE DEAD SEA SCROLLS

The Leonardo at Library Square Dead Sea Scrolls: Life and Faith in Ancient Times includes one of the largest collections of the priceless 2,000-year-old Dead Sea Scrolls. Discovered by a shepherd in 1947, the Scrolls contain the oldest known copies of the Hebrew Bible. Displayed through April 27, 2014 @ 209 E 500 S, Salt Lake City, UT 84111 Sunday-Wednesday 10:00am-5:00pm, ThursdaySaturday 10:00am-10:00pm. www.theleonardo.org

THRU 5/10 SACRED GIFTS: THE RELIGIOUS ART OF CARL BLOCH

TheBYU Museum of Art | Mon - Sat The exhibition explores and celebrates the many precious gifts represented by these outstanding portrayals of the Savior by Carl Bloch, Heinrich Hofmann and Frans Schwartz. The museum is experiencing record-breaking attendance for this exhibition. moa.byu.edu / www.facebook.com/BYUmoa

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Intermountain Heart Institute 2014 Free Community Healthy Heart Fair

Through April 27

Saturday, Feb 8, 9 am to 1 pm Intermountain Medical Center Buildings 5 & 6 5121 South Cottonwood Street Murray, Utah

intermountainhealthcare.org

HEALTHY UTAH JANUARY 2014

HEALTHY UTAH H E A LT H D I R E C TO R Y AESTHETICS & LASER

JEFFREY AYERS, MD MEDICAL DIRECTOR

Elase Medical Spa

801-495-2737 Healthy-Mag.com/Elase

ALLERGY & ASTHMA

DOUGLAS H. JONES, MD

Rocky Mountain Allergy, Asthma & Immunology

801-775-9800 Healthy-Mag.com/Jones

A N E S T H E S I O LO G Y

SLOAN TAYLOR, M.D.

Office-Based Anesthesia Services

EYE CARE

ORTHOPEDICS/SPORTS MED

Hoopes Vision Correction Center

Salt Lake Regional, The Center for Precision Joint Replacement

PHILLIP C. HOOPES, JR., MD

801-568-0200 Healthy-Mag.com/Hoopes.Jr

SPINE CARE / SURGERY

Hoopes Vision Correction Center

The SMART Clinic

HORMONE THERAPY

SPINE CARE / SURGERY

Utah Wellness Institute

The SMART Clinic

PHILLIP C. HOOPES ,MD

801-568-0200 Healthy-Mag.com/Hoopes

ROBERT JONES, DC

972-897-4475 Healthy-Mag.com/sloantaylor

B A R I AT R I C M E D I C I N E

INFERTILIT Y

Utah Lap Band

801-LAP-BAND (801-527-2263) Healthy-Mag.com/Hansen

RUSSELL A. FOULK, MD

Utah Fertility Center

801-492-9200 Healthy-Mag.com/Foulk

INSURANCE C A R D I O LO G Y

AMANDA DONOHUE, DO

Jordan Valley Medical Center

801-263-2370 Healthy-Mag.com/Donohue

COSME TIC SURGERY

DR. DAYNE PETERSEN

NuVista Plastic Surgery

801-261-5791 nuvistaplasticsurgery.com

COSME TIC SURGERY

BENJAMIN DUNKLEY, DO

Envision Cosmetic Surgery

801-268-2650 See online: envisionsurgery.com

D E N TA L : C O S M E T I C

WALTER MEDEN, DDS

Elite Smiles

801-572-6262 Healthy-Mag.com/Meden

STEPHEN L. BARLOW MD, VICE PRESIDENT

SelectHealth

801-442-5038 Healthy-Mag.com/SelectHealth

INSURANCE

DENNIS HARSTON MD, MBA, CMO

Altius Health Plans

800-377-4161 Healthy-Mag.com/Altius

M E N ’ S H E A LT H

LANE C. CHILDS, MD, FACS

Western Urological Clinic

801-993-1800 Healthy-Mag.com/Childs

Western Urological Clinic

801-993-1800 Healthy-Mag.com/Gange

ORTHOPEDICS/SPORTS MED

K. Don Dental

Salt Lake Regional, Precision Joint Replacement Center

801-424-0600 Healthy-Mag.com/Bigelow

D E N TA L : G E N E R A L

WILLIAM CARROLL, DDS

Roseman University of Health Sciences 801-302-2600 www.roseman.edu

AARON HOFMANN, MD

866-431-9355 Healthy-Mag.com/SLRegional

M E N ’ S H E A LT H

FITNESS

ORTHODONTICS

801-553-0123 Healthy-Mag.com/Treehouse

Seasons Salon and Day Spa

801-223-9356 Healthy-Mag.com/Seasons

SKIN CARE

DOUGLASS FORSHA, MD

South Valley Dermatology

801-569-1456 southvalleydermatology.com

ASSISTED LIVINGE

CLARE TOBIN LENCE

Leaving Well

801-892-0155 leaving-well.org

W E I G H T LO S S

STEVEN E. WARREN, MD

Align Wellness

801-673-3274 Healthy-Mag.com/Warren

H E A LT H Y U TA H

E X P E R T PA N E L

C L I N I C A L R E S E A R C H 801-269-8200 Lynn R. Webster, MD, FACPM, FASAM | LifeTreeResearch.com C O S M E T I C S U R G E R Y 801-418-8172 Trenton C. Jones, MD | Cascade Cosmetic Surgery Center D E N TA L : C O S M E T I C 801.262.0744 Rodney S. Gleave, DMD | Cosmetic & Implant Dental Arts D E N TA L : FA M I LY 801-829-1756 Joe Maio, DDS | Apex Family Dental w

P R E G N A N C Y / B A B Y 877-UCB-STEM Eliott Spencer, PhD, Co-Owner | Utah Cord Bank

Obstetrics & Gynecology Personal Care

Treehouse Athletic Club

AUTUMN SPENCER COSMETOLOGIST, OWNER

801-580-8855 Healthy-Mag.com/Men

JDRF - Juvenile Diabetes Research Foundation

BROOKE KITTEL

S PA

P E R S O N A L T R A I N E R S 801-427-8420 Nick & Preston Rainey | Body4Change, LLC

OBSTETRICS & OBGYN

801-530-0660 Healthy-Mag.com/JDRF

MICHAEL GIOVANNIELLO, MD

801- 676-7632 Healthy-Mag.com/SmartClinic

ANDREW PEIFFER, MD, PHD

Men’s Health Center

DIABETES

LAURA WESTERN

SCOTT ADELMAN, MD

801- 676-7632 Healthy-Mag.com/SmartClinic

M E N ’ S H E A LT H

STEVEN N. GANGE, MD, FACS

D E N TA L : G E N E R A L

DON BIGELOW, DDS, PC

866-431-WELL (9355) Healthy-Mag.com/SLRegional

EYE CARE

801-576-1155 Healthy-Mag.com/RobertJones

DARRIN F. HANSEN MD, FACS

TREVOR MAGEE, MD

V E I N T R E AT M E N T 801-262-2647 Mountain Medical Vein Center and Medspa

MARK SAUNDERS, MD

YO G A 435-225-6529 JT, Studio Manager | BE HOT Yoga & Pilates Studio

801-692-1429 drsaundersobgyn.com

YO G A 801-467-6909 Alexandra Bassett, Director | Yoga Central

BRANDON W. FAIRBANKS DMD

Fairbanks Orthodontics

801-766-4660 Healthy-Mag.com/Fairbanks

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Utah’s Only Accredited Chest Pain Centers Our trained and certified emergency and heart care teams provide critical, lifesaving care. The difference is we do it according to national standards of excellence. To schedule an appointment with a MountainStar specialist near you, call today or visit MountainStarhealth.com

MountainStarHealth.com | 866 – 887–3999 St. Mark’s Hospital • Lone Peak Emergency Center • Ogden Regional Medical Center • Lakeview Hospital Brigham City Community Hospital • Mountain View Hospital • Timpanogos Regional Hospital

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