Healthy Utah | February '14 by Healthy Magazine

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HEALTHY UTAH FEBRUARY 2014

select clear answers Shelly Shosted, SelectHealth “ The healthcare reform act is nine hundred plus pages. But you don’t have to go through it alone. At SelectHealth, we can give you clear answers. We’ll chew it into bite-sized chunks for you. Our website breaks it down step by step in words you can understand. You don’t even have to have our insurance. You can have somebody else’s insurance and still call us.” Get clear answers. 855-442-0220 • selecthealth.org/reform

2 HEALTHY UTAH FEBRUARY 2014

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HEALTHY UTAH FEBRUARY 2014

Compassionate, professional care with highest success rates, affordable costs and comprehensive care options.

Where families grow,

hope is felt and dreams are achieved

World Class Reproductive Specialists

Russell A. Foulk, MD Shawn E. Gurtcheff, MD, MS Deirdre A. Conway, MD

From A.F. of Pleasant Grove We have rarely encountered a more caring and committed group of individuals than those at UFC. In fact they were our biggest cheerleaders during our treatment. Dr. Foulk always treated us with compassion and concern that was tempered with a great sense of humor. When we look at our little miracle we are thankful every day for the support and expertise provided us at Utah Fertility Center.

Voted best fertility center four years in a row 2010-2013

FREE INFERTILIT Y SEMINARS

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See our website for details for the Murray seminar.

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6:30-8:30 PM Pleasant Grove Office 1446 W. Pleasant Grove Blvd.

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PLEASANT GROVE Tuesday February 11

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801-785-5100 • www.UtahFertility.com • www.facebook.com/UtahFertility Pleasant Grove, Murray, St. George - IVF treatments including retrievals and transfers now available in St. George

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Healthy-Utah.com

Vision with All-Laser LASIK 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.

Trusted to be the

Oﬃcial Eye Care & LASIK Provider

for the Utah Jazz, Real Salt Lake, Salt Lake Bees, and Miller Motorsports Park.

Dr. Phillip Hoopes and Dr. Phillip Hoopes, Jr. have been selected among the 10 “Most Dependable” refractive surgeons in the U.S. (as seen in Forbes Magazine) three years in a row.

FOR A COMPLIMENTARY LASIK/ICL EXAM, PLEASE CALL 801.988.7362 Mention or bring in this ad to receive

$1000 OFF LASIK or ICL $500 oﬀ per eye.

Not valid with any other oﬀer or discount or procedure. Expires 2/28/2014.

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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

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. Facebook.com/HealthyUT HEALTHY UTAH FEBRUARY 2014

CHARMED

February

2014

VOL. XIV № 2

Perception vs. Reality at the GymThe gym is a place that can easily make us a

little self-conscious and even insecure. But it doesn’t have to be. We’ve asked our experts for some tips to help people look past some of their misconceptions about they gym.

The Good, The Bad, and The Sore

What’s Beautiful?

26 30

Rom-Coms and Porn

Attitude and Attire

Getting sore is the only indication of a good workout the day before, right? Maybe not. There’s a good kind of sore and bad kind of sore. We’ve talked to fitness experts to find out what separates the two, and it could make all the difference in your fitness goals.

Beauty is in the eye of the beholder, which is a fancy way to say that beauty is different from person to person. And yet it seems there is a science to what we think is beautiful and we’ve found some facts that are sure to pique your interest.

For years, psychologists and doctors have told us a lot about how pornography can negatively affect our perception of reality, but could romantic comedies being doing the same?

When “Like”-ing Strikes

The Internet is an amazing place, full of endless information and entertainment. It also has a profound influence on what we think of ourselves. We ask the question, “How does social media affect the way we see ourselves?”

We’re all familiar with some of the big debates surrounding fashion. We all know that other people’s fashion choice can affect us—perhaps more than we would like. But how does what we wear affect the way we think about ourselves?

26 36

Just What the Doctor Ordered

Gourmet on the Go

Prescription drugs are tiny, modern miracles. They save thousands of lives everyday. They also present a tricky situation, because they can easily be abused. Deaths from prescription drug abuse are on the rise in Utah. So, what can you do to keep your loved ones safe?

Food Trucks are all the rage these days—and for good reason. Food pros are branching out and taking their signature styles on the road, bringing gourmet dishes to the streets. We’ve made a list of some of the best food trucks in northern Utah for your convenience.

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Healthy-Utah.com

WELLNESS ON AIR

ABC4 Utah/Utah’s CW30 are proud to announce their newest addition to the successful prime-time program line-up, The Younger You with Troy Thompson. Premiering Thursday, January 23, 2014 at 9:30pm on CW30, The Younger You is a 30-minute television program that will guide viewers on how they can feel younger mentally and physically. Viewers will hear from professionals in the industries of cosmetic surgery, fashion, skin care, dentistry, male and female well being and more. The audience will also get a behind-the-scenes glimpse of actual procedures, performed by some of the most skilled professionals in our area. Each week Troy will interview leading doctors and experts in the realms of all things youthful. The Younger You will show how certain surgeries (cosmetic and otherwise) are performed and the benefits these procedures can achieve for the recipients. About Troy Thompson: The Australian born Executive Producer and Host, Troy Thompson, opened his first hair salon in 1993. His first television credit was as the expert hair stylist on 10 Years Younger in 10 Days on Australia’s Channel Seven. Troy became a regular on morning TV around Australia. He also created a national radio show called The Younger You with Troy Thompson. In 2010, Troy self-published his first best selling book, Troy Thompson’s Guide to the Younger You, which he updated and re-released in 2012 with publishing giant New Holland Publishing. In 2012, TAFE NSW invited Troy to become an ambassador for apprenticeship students. Troy was appointed as the Tresemme Head Stylist on Project Runway Australia and Australia’s Next Top Model. Troy moved to America in 2013 and started working with ABC4, where he became the first male co-host of Good Things Utah and 4 Utah Midday. The Younger You with Troy Thompson is Troy’s first prime-time show. The Younger You will air weekly on Thursday nights at 9:30 p.m. on Utah’s CW30 and ABC4 Utah Saturdays at 4:30 p.m.

ABOUT KTVX TELEVISION: KTVX Television is Utah’s first television station, broadcasting from studios located in Salt lake City, Utah since April 19, 1948. Better known as ‘ABC4 Utah’, KTVX serves the Utah television market including some sections of Nevada, Idaho, and Wyoming. KTVX and its sister station KUCW, better known as ‘Utah’s CW30’, are two of 104 television stations owned and operated by the Nexstar Broadcasting Group.

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THE YOUNGER YOU ABC4/CW30 2175 W 1700 S Salt Lake City, UT 84104 P: 801 975-4584 E: alyon@abc4.com www.theyoungeryou.tv

HEALTHY UTAH FEBRUARY 2014

CHARMED

Healthy

EDITOR'S NOTE

UTAH

FEBRUARY 2014

THE NARCISSISM OF PERCEIVED DIFFERENCE

hat you see is what you get. WYSIWYG. It’s a popular phrase that many apply to themselves or sometimes to others. In it’s simplicity, what you see, or more precisely how you choose to see, is truly what you get—or how you feel. As we’ve been discussing the themes of this month’s issue, we realize that, even in our office, we can all see the same thing, but perceive it differently. It’s fascinating, really. Some see the snow outside our window, feeling gloomy and dour about a colorless sky and ongoing cold weather. Others see the soft, white, fragilely perfect snowflakes and perceive a sense of productivity and quiet beauty, embracing a sky alive with fifty shades of grey. Some hear an aria, immediately transfixed, while others hear opera music and panic, quickly looking to bolt. It’s the joy of diversity, and often the cause of conflict.

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 FEBRUARY 2014

VOLUME XIV, № 2

When we argue perspectives, my father calls it the narcissism of perceived difference. It’s the idea that we generally look at something and feel that our perception is correct, and any other position is flawed. Often we gasp at the absurdity that others don’t share our slant. Think how many people you know who are ‘always right.’ And, with good reason, since we’re typically taught to do the right things, to choose the right, to get the right answers. How weighty a disposition, to always need to be right—to discount, or not even consider or respect alternatives.

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-idaho.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Taylor Smith | taylor.smith@healthy-mag.com

This is especially true in relationships and marriage. Consider the famous quote by Robert Owen who said,

DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com

“All the world is queer save thee and me, and sometimes, even thou art a little queer.”

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

Many marry because of their similarities. Some embrace the value of their differences. But, so many falter over time when the narcissism of perceived difference begins to take root in a relationship, and the respect and consideration of your partner’s perception diminishes. Sprinkle in our lofty expectations of others, and the difference between expectation and reality equates to a negative number. It’s how relationships die.

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.

Our perception is our reality. If we view optimistically, then in general, our realities are positive. If you see stars, you see eternity; if you see mud, you get dirty. The real magic and growth in our relationships happens when we invite and consider the perceptions of those around us. When we do, we find that we are not always right, that others are not always wrong, and that together, the reality is often bigger and brighter than we had originally thought.

FACEBOOK.COM/HEALTHYUT T WIT TER: HEALTHYMAGAZINE PINTEREST.COM/HEALTHYMAG Healthy Magazine is dedicated to using recyclable materials.

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Providing regenerative injection therapies to Utah since 2002 Docere Clinics has moved to Kimball Junction in Park City • Prolotherapy • Platelet Rich Plasma • Autologous Combination Cell Therapy For the treatment of: • Osteoarthritis • Back pain • Neck pain • Overuse/sports injuries Using: • Ultrasound guidance • Fluoroscopic guidance

Docere Clinics Harry Adelson, ND naturopathic pain medicine Facebook.com/HealthyUT

(435) 604-0438 1389 Center Drive, Suite 140 Park City UT 84098

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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

ANDREW PEIFFER, MD, PHD

Men’s Health Center

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

DIABETES

OBSTETRICS & OBGYN

JDRF - Juvenile Diabetes Research Foundation

Obstetrics & Gynecology Personal Care

LAURA WESTERN

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

FITNESS

BROOKE KITTEL

Treehouse Athletic Club

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

SCOTT ADELMAN, MD

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

MICHAEL GIOVANNIELLO, MD

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

S PA

AUTUMN SPENCER COSMETOLOGIST, OWNER

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

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

MARK SAUNDERS, MD

801-692-1429 drsaundersobgyn.com

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 P E R S O N A L T R A I N E R S 801-427-8420 Nick & Preston Rainey | Body4Change, LLC P R E G N A N C Y / B A B Y 877-UCB-STEM Eliott Spencer, PhD, Co-Owner | Utah Cord Bank V E I N T R E AT M E N T 801-262-2647 Mountain Medical Vein Center and Medspa YO G A 435-225-6529 JT, Studio Manager | BE HOT Yoga & Pilates Studio

ORTHODONTICS

BRANDON W. FAIRBANKS, DMD

Fairbanks Orthodontics

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

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

I F YO U W O U L D L I K E TO B E CO N S I D E R E D F O R A B C 4 ' S H E A LT H Y U TA H P R O V I D E R D I R E C TO R Y , P L E A S E E - M A I L U S AT D I R E C TO R Y @ H E A LT H Y - M A G . CO M O R C A L L 801. 369. 61 3 9 10 HEALTHY UTAH FEBRUARY 2014 Healthy-Utah.com

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HEALTHY MAGAZINE

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

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 a.m. to 1 p.m.

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 Women campaign, 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 FEBRUARY 2014

TIPS

FITNESS

Weight Training for Brand New Gym Goers WRITTEN BY ZACH GEE

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

TECHNIQUE IS KING

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

12 HEALTHY UTAH FEBRUARY 2014

MAKE MULTI-JOINT EXERCISES YOUR PRIORITY

BALANCE: MORE THAN MIRROR TRAINING

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

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

Healthy-Utah.com

“BORING” IS BEST

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

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

BE CONFIDENT

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

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

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HEALTHY UTAH FEBRUARY 2014

FITNESS

What Does the Heart Really Want? BY HEALTHY-MAG.COM

It’s an interesting question, right? There are so many possible answers. Some might say, “The heart wants to love and be loved.” Others might coyly say, “The heart wants what it wants.” And those are good answers, because they’re invariably true. But what does the heart really want? The simple answer? Exercise. The heart wants to do its job and do it well! Ok. Maybe that wasn’t the answer you were looking for, but February is National Heart month. So, perhaps it’s time to start listening to the real desires of our heart. It might seem a little strange to think that our hearts want exercise, especially when you consider how much work they do over a lifetime. The truth of the matter is, though, that our hearts are muscles—they get stronger the more we use them. As we exercise, we put stress on our hearts that encourages our bodies to adapt in a positive way. It’s hard in the moment, but as we all know, cardiovascular exercise gets easier the more we do it. Over the long run, our hearts become more capable of handling the exertion of regular exercise, which means it’s more than capable of performing its functions while we’re resting. As it happens, our idea of exercise might be expanding to include things like relaxing on vacation and traveling. Recent studies performed over the last few decades have found that women who vacationed at least twice a year were much less likely to have a heart attack or heart problems. Furthermore, another study found that men who vacationed annually reduced the risk of death from any causes, and specifically complications stemming from heart disease. In the spirit of National Heart month, let’s give our hearts what they really want. Be more active. Go for a walk or a run the next time you have nothing to do. Your heart will thank you for it.

HERE ARE A FEW TRULY INCREDIBLE HEART FACTS FOR YOUR CONSIDERATION. IF THESE DON’T MAKE YOU MORE HEART CONSCIOUS, WE DON’T KNOW WHAT WILL.

A healthy human heart pumps about 2,000 gallons of blood through 60,000 miles of blood vessels each day.

14 HEALTHY UTAH FEBRUARY 2014

To equal the amount of blood pumped in the lifetime of a heart, a kitchen faucet would need to be turned on all the way for at least 45 years. The heart creates enough energy daily to drive a truck 20 miles. Over the course of a lifetime, that’s equivalent to driving to the moon and back.

The average adult hearts beats about 72 times a minute. That’s about 100,000 times a day; 3,600,000 times a year; and 2.5 billion times over a lifetime.

Healthy-Utah.com

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FITNESS

Perception Versus AT TH E GY M WRITTEN BY GREG MARSHALL, THE GYM AT CITY CREEK, SALT LAKE CITY

3 YOU CAN STICK WITH A ROUTINE FOREVER

2 EVERYONE AT THE GYM IS STARING AT ME

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

Reality

16 HEALTHY UTAH FEBRUARY 2014

Reality

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

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

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Reality

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

THE POWER OF IMAGE

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

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

Reality

Greg Marshall

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

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FITNESS

D, O O G THE AD, E B R THE THE SOter af ess D o N t A uide soren A g rkout wo

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

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

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

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

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

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

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

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

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

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

18 HEALTHY UTAH FEBRUARY 2014

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Whatâ&#x20AC;&#x2122;s

BEAUTIFUL? To know the answer to this question, we just have to take a gander at a few movie stars, right? Turns out itâ&#x20AC;&#x2122;s not quite that simple.

A Matter of Symmetry The Greeks were pretty obsessed with symmetry as a primary characteristic of beauty, and that obsession is alive today in American culture. A large body of research suggests that symmetry on the body, especially facial symmetry, is a key component of beauty. Some researchers suggest that subtle departures from symmetry suggest poor development or exposure to genetic stress, therefore it is natural for humans to avoid asymmetrical humans when it comes to pairing off. Additional research indicates a connection between health and body symmetry. Anthony Little of the University of Stirling in Scotland and Annika Paukner of the National Institutes of Health in America analyzed facial symmetry of almost 100 macaque monkeys, and measured health conditions over time, and found that symmetry was an indicator of health. Studies in humans show that men and women generally report symmetrical faces to be more attractive, even if the asymmetry is very subtle. One reason for this may be that men who have physical traits commonly associated with masculinity, like greater height and broader shoulders, are more likely to have symmetrical bodies. Women with traits commonly associated with femininity also are more symmetrical. Symmetry also seems to have a connection with personality. Research indicates that those with symmetric faces are generally more extroverted, more agreeable and conscientious. They are also more likely to have desirable social attributes.

20 HEALTHY UTAH FEBRUARY 2014

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THE POWER OF IMAGE

A Leg Up Fahd Benslimane researched the characteristics of beautiful legs for years, and published his findings in a plastic surgery journal, Aesthetic Plastic Surgery. He studied the legs of models, Barbie dolls, athletes and even the legs of Greek sculptures and Da Vinci’s drawings. He found that the first aspect of beautiful legs is straightness. You can draw a straight line through a beautiful leg, from the top of the thigh to the middle of the ankle. "As soon as the column departs from the straight axis, it deviates from our perception of beauty,” he says. When it comes to calves, he says, there needs to be a well-defined convex curve on the inside of the leg, and a short concave curve as it descends to the ankle.

FACE WEIGHT Beautiful men and women have slim, straight faces, right? Researchers at the University of St. Andrews have flipped that idea on its head with their work on facial adiposity, which is the measure of weight in the face. They’ve found that facial adiposity is reliably associated with judgments of facial attractiveness, and also with health. So don’t worry too much about the lack of definition in your cheek bones.

Hairy Scary!

It isn’t just head hair that matters, recent research suggests. A survey from Remington Products found PERCENT that 57 percent of women consider poor grooming to be a major turn off. Most of the women surveyed said that they would prefer if men were better groomed below the neck. The majority of men surveyed reported that they don’t groom nearly as much as women prefer.

Group Beauty Researchers from the University of California, San Diego, had subjects rate the attractiveness of faces presented either alone or in a group with the same gender. They found that people seem more attractive in a group than in isolation. They suggest the reason for this is that our visual system automatically finds the average appearance of the group, and that average is more attractive than individual faces. Source: Psychological Science

There is some disagreement when it comes to the chest hair for men, however. About 40 percent of women say men should trim their chest hair. But 43 percent prefer their guy au naturel. On the other hand, 17 percent said men should bare it all. (Clearly, those women who don’t want a hug 3 days later). More than 80 percent of men simply don’t touch their chest hair, for a variety of reasons.

80 PERCENT

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WRITTEN BY ALLYSON GORDON

AMERICA IS SERIOUS ABOUT ONLINE DATING. CHECK OUT THESE STATS.

GROWING USE

CYBER SUCCESS

7 11

% of cell phone app users have used a dating app on their phone.

% of internet users say they have personally used on online dating site. In 2008, that number was 3%. % of currently single Americans who are actively looking for a partner have used online dating at one point.

24 HEALTHY UTAH FEBRUARY 2014

Source: Pew Research Centerâ&#x20AC;&#x2122;s Internet Life Project

% of online daters have entered into a marriage or long-term relationship with someone they met through a dating site or app. One in four is pretty great odds! % of Americans now know someone who met a husband, wife or long-term partner through online dating. Only 15% could say the same in 2005.

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THE POWER OF IMAGE

If Romeo had met Juliet through Match.com, his love quest ending in romantic death might not have even begun. With a few clicks, he’d have moved on to a different girl, because Juliet really wasn’t a great match, and because he’d be suspicious of that stunning profile picture. The timeless human endeavor of searching for love was forever rocked when it met the World Wide Web. Now, the route of online dating has been etched onto love maps all across the globe. The first major online dating site, Match.com, became popular around 1995. In the nearly 20 years since that time, online dating has become a primary source of dating in the United States. One study released last summer by the Proceedings of the National Academy of Sciences even claimed that one-third of marriages in the United States are a product of relationships started online. The study also shows that online dating is now the most popular form of finding love, with the exception of meeting through mutual friends. Online dating makes dating seem more possible than traditional dating. Those that use online dating sites report that they are more comfortable sharing information online and getting to know someone before actually meeting. Online dating can also remove some of the pressure of asking someone out and risking rejection. Being rejected through a message by someone you’ve never even met is much less difficult than being rejected in person by someone you know. The chances of being rejected online are also

OUTSIDE PERSPECTIVE IMPROVING

% of internet users agree with the statement that “people who use online dating sites are desperate,” an 8-point decline from the 29% who said so in 2005.

% of all internet users agree with the statement that “online dating is a good way to meet people,” a 15-point increase from the 44% who said so in 2005.

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much less, because those online are probably more open to at least getting to know you a little bit, considering their intent being on the site in the first place is to form a relationship.

with online what you are looking for. If you are making an effort to further the relationship and the other person is remaining distant, move on to a more cooperative option. ›› Trust your intuition. Just like traditional dating, if something feels off, it probably is. Trust that and move on. ›› Be smart. When meeting up for the first time, let friends or family know what’s going on and ask them to transport you and check-in on you. Meet in a public and well known area.

With all of the perks to online dating, it seems too good to be true, and that may often be the case. There are hazards to online dating that are hard to detect and even more difficult to eliminate. The alluring attractiveness that accompanies the online world can be deceptive. A profile includes the most appealing information about a person, which may or may not be completely honest information. The way we are portrayed online defines us in today’s society. The constant changing of profile pictures and major emphasis on looks online has become a central aspect to social identity and success. The hazard with the hyper focus on superficial appearance is that the appearance can be maintained easily online, and one can be deceptive for an extended period of time. HERE ARE A FEW SAFETY MEASURES FOR ONLINE DATING ADAPTED FROM LAURA MCMULLEN, A HEALTH AND WELLNESS REPORTER FOR U.S. NEWS: ›› Never post personal contact information. ›› Watch for red flags. Perfect pictures, descriptions, and asking for address without meeting, etc. ›› Look for integrity. Ask the same question multiple times in a different way and gauge the consistencies of their answers. ›› Set expectations. Make it clear to those you are associated

Traditional dating remains the safest and most reliable means of finding an authentic companion, regardless of what Tinder says (their slogan is “Tinder is how people meet. It's like real life, but better”). For those that don’t have a sufficient dating pool, getting involved in a local cause, joining a fitness program, or even a weekly dance class can expand social circles; thus increasing connections. The truth is that romantic relationships increase quality of life because they are key indicators of physical and emotional health. Gandhi once said, “Where there is love, there is life.” Online dating, when used for the right reasons and coupled with more traditional dating can help those who don’t have a sufficient dating pool in their current station in life. When all is said and done, love is love and deserves time and attention for those who are seeking it. So do what you need to do to give it that attention, whether or not it involves a dating website.

INSIDE PERSPECTIVE

LIARS AND KNAVES

HEART OF GOLD

% of online daters report that someone else seriously misrepresented themselves in their profile.

According to market research conducted by IBIS Research Services, the industry is very profitable as well, bringing in over

per year in the United States. The annual growth rate of online dating sites is currently 3.5%, and there are nearly 4,000 online dating site businesses that give the promise of true love and bliss.

% of online daters agree that online dating is a good way to meet people. % of online daters have gone on a date with someone they met on an online dating site or app.

% of female online daters and 17% of male online daters say someone contacted them through on online dating site or app in a way they made them feel uncomfortable or harassed.

Source: Pew Research Center’s Internet Life Project

two billion dollars

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CHARMED

“These fake, albeit fun to watch, versions of reality are very capable of making us think that real life should look like, feel like, and so on, scenes from the movies. The problem is that life rarely (if ever) feels that way. If we perceive Hollywood magic as reality we’re in for some real problems.” WRITTEN BY TAYLOR SMITH

ROM A N T IC COM ED I ES ,

Porn, And Reality

26 HEALTHY UTAH FEBRUARY 2014

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I know what you’re thinking, “Rom-Coms and Porn? Where’s he going with this?” On the surface they seem to be nothing alike, and the comparison is perhaps offensive. And, before we get into a moral argument about whether pornography is an innocuous or destructive influence in people’s lives, let’s just compare the two as forms of entertainment with consequences. What we find might just change the way you think about entertainment and the way that you perceive the world around you.

Though romantic comedies are not the most popular genre of movies amongst men, they are, however, socially accepted, high budget, high profit blockbusters that star America’s sweethearts. Even though many of them are torn apart by film critics, audiences around the world still gather to watch two star-crossed lovers come together on screen. Every nation in the world is crazy about a good love story. No one is picketing in the streets to have romcoms removed from theatres. Pornography, on the other hand, is often seen as the dark, seedy underbelly of the cinema world by devout members of different faiths and irreligious people alike. Many argue that it’s simply entertainment of the same variety as rom-coms, yet there is a definite stigma attached to pornography consumption. No one’s ever been accused of being addicted to Meg Ryan movies, but millions of people struggle with a “pornography addiction.” So, on the surface they couldn’t be more different, could they? Well, yes and no. Both forms of media revolve around similar themes: intimacy, relationships, attraction, etc. Now, before you start writing me your letters, I’m not saying that porn equals love. It doesn’t. The acts depicted in pornography are about as far removed from love and reality as possible. But that’s the point: pornography is fantasy and undeniably unrealistic. And, similarly, so are romantic comedies.

CASE IN POINT: While few men could be accused of having ‘Photoshopped abs’ like Ryan Gosling was by Emma Stone in Crazy, Stupid Love, some might actually wonder why more husbands or boyfriends don’t bring women flowers in the pouring rain, using all manner of obscenely sentimental

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and beautifully phrased compliments before apologizing for being a fool and doing something wrong. But both Hollywood and pornography sell us on such scenes as tantalizing versions of real life, and we tend to embrace the fantasy. The problem is that enhanced versions of reality are not real life, yet too often couples struggle by holding their partner up to these unrealistic, overromanticized steroeotypes. Much has been written about the toxic effects of pornography and its consequences for relationships (particularly for men). Decidedly less attention, however, has been paid to the negative influence mass media (romantic comedies, books, TV, et al.) have had on our understanding of relationships (but particularly for women). If pornography is responsible for warping men’s perception of women, then it seems fair to say that romantic comedies are just as much to blame for some of the unrealistic expectations women harbor when it comes to relationships. There are numerous studies—all done within the last 5 years—that say teens, ages 13-18, who view pornography are more likely to have an unhealthy attitude toward sex. One study published by the American Psychological Association found that the more often young people sought out online porn, the more likely they were to have a "recreational" attitude toward sex—specifically, to view sex as a purely physical function like eating or drinking. In teen boys, increased exposure to porn led to an increased likelihood to view women as sex objects and an inability to maintain healthy intimate relationships.

WHAT ABOUT ROMANTIC COMEDIES? Surely, a rom-com with no explicit material is pretty harmless, right? Well,

maybe not. TIME Magazine recently reported that researchers at Heriot Watt University's Family and Personal Relationships Laboratory in Edinburgh, Scotland found that problems typically reported by couples in relationship counseling at their counseling center reflect misconceptions about love and romance depicted in Hollywood films. "Relationship counselors often face common misconceptions in their clients—that if your partner truly loves you they'd know what you need without you communicating it, or that your soul mate is predestined. We did a rigorous content analysis of romantic comedies and found that the same issues were being portrayed in these films," the university's Dr. Bjarne Holmes says.

THIS ALL BEGS THE QUESTION: How do we distinguish between the expectations fostered in us by the pseudo reality of romantic comedies and porn, and healthy, well-adjusted expectations for real relationships? It’s not easy, especially considering how inundated we are with this false conception of romance, but the first step has to be realizing that Hollywood makes its money selling us enhanced, unrealistic versions of life. These fake, albeit fun to watch, versions of reality are very capable of making us think that real life should mirror scenes from the movies. The problem is that life rarely (if ever) feels that way. While we could all sprinkle a little more rom-com romance into our reallife relationships, if we perceive Hollywood magic as reality, we’re in for some real problems.

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CHARMED

LANGUAGES OF A FEW KEYS TO A BEAUTIFUL MARRIAGE

Positive Communication IF WE DON’T TAKE THE TIME TO LEARN TO COMMUNICATE WITH OUR SPOUSE, THEN THE ROAD IS GOING TO BE LONG AND HARD. THERE ARE MANY TINY KEYS THAT MAKE UP POSITIVE COMMUNICATION.

1 LISTEN: Truly focus and give your full attention. Don’t let your mind wander by thinking of things you need to do for work or the game that is on in ten minutes. Don’t let the blah blah blah syndrome take over in your mind, leaving you stuck in a glossy stare. Pay attention, listen and focus on what the other is truly saying.

2 LITTLE THINGS MEAN

THE MOST. “Thanks for being my best friend,” “I love you,” “Thank you.”

28 HEALTHY UTAH FEBRUARY 2014

LOVE 3 DAILY DIALOGUE: Make

7 ANGER: Learn to resolve con-

sure you take the time to sit down and talk. Always compliment or say at least one nice thing to one another— everyday.

flicts together. NEVER go to bed mad. (Stay up and fight, goes the old joke). Actually, work together to find a solution that benefits both of you.

4 DON’T INTERRUPT. When

8 YOU DON’T HAVE TO BE RIGHT. Admit when you are

you interrupt someone, you are giving them a signal that what they are saying is not important because you are not listening to what they have to say.

5 BODY LANGUAGE: Watch your body language and make eye contact.

6 PRAISE & APPRECIATE: ALWAYS be grateful for one another & the sacrifices you make. ALWAYS praise each other in public. And, in private, which is generally perceived as being more genuine.

wrong & be willing to ask for help when you don’t know the answers. DON’T lecture or argue to have the last word.

9 KEEP YOUR WORD. When you say you are going to do something — do it!

10 DON’T BE LOUD OR

OBNOXIOUS. You may feel it’s funny or part of who you are, but if others are embarrassed at your expense then it is not worth it.

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11 BE CAREFUL

WITH SARCASM & TEASING. My father

always says… “There is always truth in jest.” If you hurt someone’s feelings by putting them down or making fun. Stop! It is unkind & unnecessary, especially to those we love.

12 SUPPORT

ONE ANOTHER.

“The perfect marriage begins when each partner believes they got better than they deserve.” –unknown

13 BUILD. BUILD.

BUILD. Constantly help to instill the beautiful things you see in each other. Many times we need each other to lift us up when the world brings us down.

Ideas to help ensure positive communication: 1.Sit down together and write ten things that you like about each other and then go out to dinner and share what you like about one another. 2.Go to a wishing well with some extra change. Take turns making wishes for your future together. 3.Leave love notes everywhere… Lunch sacks, car mirror, fridge, pillow, anywhere & all the time to make someone feel special. 4.Take the time to learn about a specific topic you know your spouse would be interested in & strike up a conversation. Step out of your comfort zone & learn something new to talk about. 5.Schedule an overnighter where the two of you can talk, plan goals for the upcoming months, go to dinner, etc.

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14 CHALLENGE ONE ANOTHER. Continually set goals together to have something to work towards. Have personal bets & competitions that will help push each other to try new things. Expect more from one another, to ensure that we strive to become the individuals we are meant to be.

15 JUST BE THERE. We all have different struggles & just need someone to lean on. Be their rock! Be their friend.

16 TRUST. Create a foundation of trust in your relationship that will stand as a support that is unbreakable in your marriage. Trust is a factor earned through time, commitment & love. Compromise. Always put each other first & things will work out. To give & take is the key.

17 LOVE. Is work; a gift of oneself, that in the end becomes a beautiful sentiment of time, tests and two people who build a bond that strives to be unbroken.

“To fall in love is easy, even to remain in it is not difficult; our human loneliness is cause enough. But it is a hard quest worth making to find a comrade through whose steady presence one becomes steadily the person one desires to be.” -Anna Louise Strong

18 ROMANCE

AND AFFECTION. “Love is everything it’s cracked up to be…It really is worth fighting for, being brave for, risking everything for.” –Erica Jong

Romance and dating is a very special part of a good relationship—it is a necessity. Make time to be together and make one another feel important. Schedule time each week to go on at least one date. Even when your world gets busy, you must make time together a priority.

Dating & Romance Ideas: 1. Romantic movie night filled with favorite romance movies and goodies.

2. Dance together. Find a special place to turn up the music and dance. Whether it is in your living room or outside your car, find some special place to make a moment together.

3. Have a fun sports night. Watch a basketball or football game, or play board games together.

4. Have a homemade pizza party. Go shopping together and buy all your favorite ingredients. 5. Take an evening class together. Whether it is a class for a couple hours or a class that lasts a few weeks—do something fun where you will both learn something you are interested in.

6. Go to a flea market and give each other $5 to buy one another a present.

7. Rent a small boat for a lake picnic.

8. Spend an evening at a local campground — Maybe go on a hike or make a bonfire.

9. Plan to watch a sunset or sunrise. 10. Plan a dessert night and make all your favorites. Yummy!

11. Take a camera and go sightseeing in a nearby town you’ve never been to.

12. Do little things like opening the car door; warming their towel or blanket in the dryer; a phone call from work; love notes; flowers; draw a bath or give them a foot rub after a long day. Little things mean so much & show you care.

13. Go to the library and check out books or videos about topics you want to learn about.

14. Have an evening of milk and cookies by candlelight.

15. Go on a hike and take a packed lunch to enjoy by a lake or river. Above all, take the time to be together, snuggle, kiss, hold hands & show one another they are important & valued by giving them the attention they need. Everyone needs to feel appreciated & loved.

“

Feelings are like glass. They can be covered up, changed and even destroyed, but like glass feelings are better when they are made clear.

-Author unknown

”

HEALTHY UTAH FEBRUARY 2014

CHARMED

When

“Like”-ing Strikes Does

SOCIAL MEDIA make your life worse?

WRITTEN BY C AITLIN SCHILLE

30 HEALTHY UTAH FEBRUARY 2014

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SOCIAL MEDIA CHANGES THE WAY PEOPLE CONNECT. IT ENABLES LONG-DISTANCE FRIENDSHIPS, AND FACILITATES CONNECTIONS BETWEEN FAR-AWAY FAMILY MEMBERS. HOWEVER, SOCIAL MEDIA HAS A DARK SIDE. FOR MANY, SOCIAL MEDIA IS A VORTEX OF JEALOUSY AND SELF-HATE. Through applications such as Facebook and Instagram, viewers see others’ highlight reels and compare it to their low-points. These sites allow easy access to successes in friends’ lives: a status update about a job promotion, a picture of a large new home, or an album of vacation photos. These comparisons, in turn, often cause feelings of diminished self-esteem. A study from the University of Salford in the United Kingdom found that “social media may do more harm than good.” The study surveyed 298 participants who identified themselves as social media users, and about half of respondents said that the use of social media makes their lives worse. The study found that “in particular, participants noted that their self-esteem suffers when they compare their own accomplishments to those of their online friends.” Dr. Keely Kolmes, a San Francisco-based psychologist, stated that “If women are reading this content for entertainment, it’s one thing, but it may be good to notice any negative self-talk that follows or that you generally engage in. Listen to the voice in your head when you complete a piece of work or look in the mirror. Think about what your own goals or dreams are and whose script you’re listening to.” In an interview with Forbes she asserts that many people prone to low self-esteem have a propensity to internalize personal negative messages that result from social media comparison. To combat this, she offers some suggestions: “…engage in self-loving activities such as finding things you appreciate about your life, your accomplishments, or your body as it is. Maybe you feel strong or experience sensual pleasure when moving your body. Maybe you’ve achieved things and have forgotten to recognize and celebrate these things.” If you find yourself struggling with self-esteem as a result of social media comparison, focus on the positive things in your life. Keep in mind your own possible tendency to post a picture of your smiling children, but not a picture of your children engaged in contention. In addition to just affecting self-esteem, research suggests that social media use can be an indicator of self-esteem. Research from the University of Buffalo proposes that

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women who largely base their self-worth on physical appearance are likely to post more pictures of themselves online. Those who base self-worth on appearance crave validation, and routinely posting pictures to social media sites is an easy avenue to receiving validation. Truly, social media has impacted human interaction in fascinating ways. It enables people to maintain relationships that are not feasible to maintain based on personal contact. However, a staggering number of people have their self-esteem affected by social media, and may even unwittingly display their feelings of low self-esteem based on their social media use. Those who allow their selfesteem to be negatively affected by social media would benefit from the advice of popular blogger Natalie Hill. In a post on her website concerning self-worth and jealousy surrounding Instagram, she states

“We all are blessed in different areas. See that. Don’t focus on the areas you lack…no one has the perfect life/love/career/ apartment/financial situation.”

30%

30% of SNS (social networking sites) users with recent dating experience have used a social networking site to get more information about someone they were interested in dating. 15% of SNS users with recent dating experience have asked someone out on a date using a social networking site.

WHILE IT MAY BE EASY TO LET SOCIAL MEDIA LEAD TO COMPARISON, DO NOT ALLOW IT TO BECOME DESTRUCTIVE TO SELF-ESTEEM AND SELF-WORTH.

HALF OF RESPONDENTS SAID THAT THE USE OF SOCIAL MEDIA MAKES THEIR LIVES WORSE.

Sources: Buffalo.edu, Forbes.com, Mashable. com, Mormoninmanhattan.blogspot.com

25% SOCIAL NETWORKS & BLOGS NOW ACCOUNT FOR NEARLY A QUARTER OF THE TOTAL TIME AMERICANS SPEND ONLINE HEALTHY UTAH FEBRUARY 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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Healthy-Utah.com

ACL Injuries Are on the Rise ACL Injuries Are on the Rise ACL Injuries Areoptions? on the Rise What are the treatment What are the treatment options? What are the treatment options?

Our best option is typically reconstruction of the ligament Our option is typically reconstruction the ligament with best either a donor tendon from the ofpatient’s own

B. Thomas Watson, MD B. Thomas Watson, MD B. Thomas Watson, MD

with either a donor tendon from the own Our best option is typically reconstruction ofpatient’s the ligament surrounding structures, like the hamstring or patellar tendon, surrounding structures, like the hamstring or patellar tendon, with a donor tendon patient’s own or fromeither a cadaver tendon, which isfrom calledthe an allograft. or from a cadaver tendon, is called an allograft.tendon, surrounding structures, likewhich the hamstring or patellar or a cadaver tendon,reconstruction which is called has an allograft. Thefrom allograft tendon gained much The allograft tendon reconstruction has gained much popularity over the past several years. Many prominent popularity over thehad past several years. Many prominent The allograft tendon reconstruction has gained much quarterbacks have a successful outcome when using quarterbacks have had a successful outcome using popularity over past several years. prominent these tendons forthe their reconstruction. InMany fact,when one recent

The number of anterior cruciate ligament (ACL) injuries The of anterior cruciate ligamentas (ACL) injuries keepsnumber rising each year. Every weekend I watch high keeps rising each year. Every weekend as I watch high The number anterior cruciatefootball, ligamentI (ACL) injuries school, collegeof and professional am astonished school, collegeeach andyear. professional football,cruciate astonished keeps weekend asI am I watch high at howrising many athletes tearEvery their anterior ligaments.

these tendonsthat for there their fact,when oneforrecent quarterbacks have had isreconstruction. a asuccessful using study reports higher leveloutcome ofInfunction their study reports that there is a higher level of function for their these tendons for their reconstruction. In fact, one recent patients with successful allograft reconstructions. Some

basketball courts and other sports the This all-too-common theme also occurs According at soccer to fields, American Orthopedic Society forvenues. Sports Medicine, about American Orthopedic Society forvenues. Sports According Medicine, about basketball courts and other sports the 150,000 ACL injuries occur in the United States everyto year. 150,000 ACL injuries occur in the everyabout year. American Orthopedic Society for United Sports Medicine, Unfortunately, a successful return to one’sStates preferred sport

aThe smalluse riskof of disease transmission. a patient’s own tendons is usually the The use of aoption, patient’s tendons is usually recommended eitherown from their hamstring tendonthe or

can be very difficultoptions and unpredictable. Current treatment include therapy for non-surgical Current treatment options include therapyforformany non-surgical rehabilitation or surgical reconstruction athletes

problems with incorporation graft including fractures, tendonitis, to to good of theand tendon, but there can be scarlead formation, nerveharvest dysfunction difficulty kneeling. scar formation, nerveharvest dysfunction and difficulty problems with graft including fractures,kneeling. tendonitis,

at how many tear theiralso anterior ligaments. school, collegeathletes and professional football, Iatam astonished This all-too-common theme occurscruciate soccer fields, This all-too-common theme also occurs at soccer fields, at how many athletes tear their anterior cruciate ligaments. basketball courts and other sports venues. According to the

Unfortunately, a successful return to one’sStates preferred 150,000 ACL injuries in the United everysport year. can be very difficult andoccur unpredictable. can be very difficult and unpredictable. Unfortunately, a successful return to one’s preferred sport

rehabilitation or surgical reconstruction forfor athletes Current options include non-surgical desiring treatment a return to sports that therapy require amany stable knee. desiring a return to sports that require a stable knee. rehabilitation or surgical many athletes Repairing the ligament hasreconstruction been tried in thefor past but has been Repairing the ligament has been tried in the past but has been desiring a return to sports that require a stable knee. unsuccessful. New studies are being done that are trying to unsuccessful. studies are being done that to Repairing the New ligament has been tried in the past are buttrying has been create an environment that would allow a repaired ligament create environment that would allow a repaired ligament unsuccessful. New studies are done that are trying to to healan itself without the use ofbeing a donor tendon or ligament. to healan itself without the usewould of a donor tendon or ligament. create environment that allow a successful repaired ligament Though these are promising, they are not enough Though these are promising, they are not successful enough to heal itself the use of a donor tendon or ligament. to change ourwithout current treatment. to changethese our current treatment. Though are promising, they are not successful enough to change our current treatment. Facebook.com/HealthyUT

patients with successful reconstructions. study reports there is aallograft higher level of functiontime forSome their drawbacks ofthat the procedure include increased for drawbacks of ofthe include increased timeSome for patients with successful allograft reconstructions. incorporation theprocedure tendon, a re-rupture rate of 15-17% and incorporation ofthe theprocedure tendon, a re-rupture rate of 15-17% drawbacks of disease include increased time and for a small risk of transmission. aincorporation small risk of disease transmission. of the tendon, a re-rupture rate of 15-17% and

recommended either from their hamstring tendon or The use portion of aoption, patient’s own tendons is usually the the center of their patellar tendon. These areas tend the center portion of their patellar tendon. These areas tend recommended option, either from hamstring tendon or to lead to good incorporation of thetheir tendon, but there can be to lead to good incorporation of thetendon. tendon, but there be the center portion their patellar These areascan tend problems with graftofharvest including fractures, tendonitis,

scar formation, nerve dysfunction Additional research continues and to difficulty be donekneeling. on ACL Additional research continues to be done on return ACL reconstruction and our ability to restore function and reconstruction and our continues ability and Additional research to befunction done on return ACL athletes to their desired sport to hasrestore improved. My experience athletes to their desired sport has improved. Myhas experience reconstruction and our ability restore function andenabled return from having done hundreds ofto these procedures from done hundreds ofhas these procedures enabled athletes to their desired sport Myhas experience me tohaving discuss and help match theimproved. best treatment and graft me tohaving discuss and help match the best treatment graft from done hundreds of these procedures hasand enabled choice for each situation. choice for eachand situation. me to discuss help match the best treatment and graft choice for each situation.or to schedule an appointment For more information For information or to schedule an appointment call more 866-431-WELL (9355). call 866-431-WELL (9355). For more information or to schedule an appointment call 866-431-WELL (9355). HEALTHY UTAH FEBRUARY 2014

THE POWER OF IMAGE

HOW YOUR WARDROBE AFFECTS YOU

96%

of women believed what they wear influences how confident they feel.

WRITTEN BY MICHAEL RICHARDSON

34 HEALTHY UTAH FEBRUARY 2014

Healthy-Utah.com

While society debates modesty, with schools dishing out uniforms and dress codes, moms bemoaning their kids’ apparel and the style-conscious demanding liberation, an important question may be forgotten: how does your clothing make you feel? This question differs from the more common debate firecracker: how does his/her clothing make me feel? Short skirts and tight shirts surely influence those around us, but the influence on self might be more profound. Northwestern University researchers made this idea real with some fascinating research. Study participants wore a lab coat to perform tasks of attentiveness. Some were told that the lab coat was a doctor’s lab coat, while others were told it was a painter’s coat. Still other participants simply saw the lab coats which were described as either a doctor’s or a painter’s. Researchers found that those who wore what was described as a doctor’s lab coat performed better on their tasks, compared to those who wore what was described as a painter’s coat. Furthermore, the simple act of wearing the “doctor’s” lab coat increased the participant’s attention performance, versus just seeing it. The study shows that something about clothing, its symbolic meaning and the physical experience of wearing it, changes how we think and act. Director of Research at the NeuroLeadership Institute Josh Davis, Ph.D., says that the number of ways physical experiences influence how we think is staggering. “I suspect we're just at the start of figuring out how this should affect how we live,” he says. “Food, sleep, biochemistry, posture, gesture, exercise, hormone fluctuation, touch, texture, visual, auditory, and gustatory inputs all have consequences.” When it comes to the physical experience of wearing clothing, he says, the effects aren’t fully understood.

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“My guess is that it probably depends on various factors, such as the movements it enables or restricts, the metaphors it primes in our minds, living up (or down) to the perception we imagine others have of us as a result of the clothes, the way those factors combine to lead to our own self-efficacy, as well as the ways the clothing may activate personalized memories and schemas for thought and action,” he says.

51 percent of women would wear jeans when they felt sad or depressed, only 33 percent would wear them when they felt happy or positive.

With so many factors determining the effects of an outfit, Davis says, it would be hard to determine the effects across the board. But, he says, people should pay attention to how clothing influences them. “One day research may provide evidence that one or another attitude, belief, emotion, etc. is vastly more likely than another for the bulk of people in a particular outfit,” he says. “There would probably still be some individual difference, but that would be compelling evidence to me to recommend one vs. another outfit.” Karen Pine of the School of Psychology at University of Hertfordshire led research examining this topic for women. She surveyed a group of women, and found that 96 percent believed what they wear influences how confident they feel. Pine even offered some specifics as to what types of clothing do what. She said that jeans are more associated with a depressed mood state, and that abandoning jeans for different clothing might help a woman feel better. “Jeans can signal that the wearer hasn’t bothered with their appearance,” she wrote in a press release. “People who are depressed often lose interest in how they look and don’t wish to stand out, so the correlation between depression and wearing jeans is understandable.”

Pine’s research found that while 51 percent of women would wear jeans when they felt sad or depressed, only 33 percent would wear them when they felt happy or positive.Results were more drastic for baggy tops, with hardly any women reporting they wore baggy tops when happy. And when we don’t like what we wear, we often focus on it throughout the day, which doesn’t do our attitude any favors. Researchers suggest that people should wear happier clothing even when they are feeling low, as this may serve to alter mood. “Happy” clothing is characterized by wellcut, figure-enhancing items made from bright and beautiful fabrics, her research shows. While all this research provides only shallow insight into how important clothing is for mood, one thing is nearly certain: the influence of our wardrobes extends farther than what current social dialogue suggests.

HEALTHY UTAH FEBRUARY 2014

WELL NESS

e h t t a h w t d s e r Ju ctororde do

Pr escr iption Dr ug Safet y in U t ah

8th

Trust for Americaâ&#x20AC;&#x2122;s Health ranks Utah as eighth in the nation for prescription drug abuse rates.

WRITTEN BY ALLYSON GORDON

36 HEALTHY UTAH FEBRUARY 2014

Healthy-Utah.com

THE RATE OF PRESCRIPTION DRUG ABUSE DEATHS IN UTAH HAS INCREASED 59 PERCENT SINCE 1999, AND 284 PERCENT SINCE 1979, ACCORDING TO A RECENT REPORT FROM TRUST FOR AMERICA’S HEALTH, A NON-PROFIT PUBLIC HEALTH ORGANIZATION. THIS DRAMATIC INCREASE HAS BROUGHT ALONG WITH IT THE BLEAK REALITY THAT THE NUMBER OF DEATHS IN UTAH RELATED TO PRESCRIPTION DRUG OVERDOSE IS NOW HIGHER THAN TRAFFIC ACCIDENTS, THE FORMER LEADING CAUSE OF INJURY DEATH IN UTAH. What is the problem?

If the rates of prescription drug abuse death are rising, then the actual rates of abuse can be expected to be much higher. This issue of prescription drug abuse has become so widespread that it is now being called an epidemic. The report produced by Trust for America’s Health ranks Utah as eighth in the nation for prescription drug abuse rates. Prescription drugs, as a whole, are good and have increased both quality and quantity of life for nearly every person who has ever sought medical care. They help us manage chronic conditions, get better when we are sick, and allow us to live full and happy lives. It seems, however, that we are getting too much of a good thing. The advancement of medical remedies has also introduced the possibilities of misuse and abuse.

Why does abuse exist?

As with any substance, there is potential for misuse and abuse of prescription drugs. Many high school and college students use Attention Deficit and Hyperactivity Disorder medications to enhance school performance. Pain medications top the charts when it comes to misuse, and they are also one of the most dangerous because of the risk of death in the case of overdose. A Morbidity and Mortality Weekly Report produced by the Centers for Disease Control in January of 2012 revealed that the number of overdose deaths related to opioid analgesics is higher than overdose deaths related to heroin and cocaine combined. According to research conducted by the Substance Abuse and Mental Health Services Administration, in any given year since 2002, the number of people using pain relievers non-medically for the first time exceeded the number of new marijuana users. While marijuana remains the most commonly abused drug in the United States, prescription drugs are not far behind. There is an attitude in today’s society to use prescriptions as a solution. Pharmaceutical companies are promoting their products faster than we can learn what they are. These companies are now spending at least as much on advertising as they are on

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research and development. Recent research conducted by the medical journal BMJ has reported that for every one dollar spent on research, nineteen dollars are being spent on promotion. We also live in a society that looks for the most efficient solutions, as well as ways to enhance daily living. There is a high demand for prescription drugs, and thus also a high supply. The prescriptions already exist, and thankfully so, but what we do with them is the determining factor in how we are effected.

What can we do?

This ever growing problem is not going to just go away overnight, but the good news is that there are simple things we can do to help ensure the safety of ourselves and our families when it comes to the dangers of prescription drugs.

MONITOR

First, you can take your medication as directed and never allow anyone else to use your prescription. This is the most direct and sure way to make a difference and prevent problems.The importance of taking your medications as directed is essential to preventing misuse and abuse. If you are using a high risk drug, such as a pain medication, tell your family and friends and designate someone to monitor your doses and keep track of your status. Have an emergency plan in place in the case of an emergency.

SECURE

KEY TIPS FOR PROPER DISPOSAL AS RECOMMENDED BY UTAH DEPARTMENT OF HEALTH

The Department of Environmental Quality sponsors a take back event every April and October. Check with your local health department to find out details of when and where these events take place. If you’d rather not wait for an event, just go to your local law enforcement agency, where there are permanent disposal bins in most lobbies. Drop off your medications in the bins and they will be disposed of properly by law enforcement.

DISPOSAL AT HOME ›› Remove drug from original container ›› Crush and mix drugs with wet coffee grounds, moist cat litter, spoiled food, or flour and salt paste. Put substance in plastic bag and seal it. ›› Wrap sealed plastic bag in duct tape or place in another container. ›› Throw container into trash the same day as trash day. ›› Don’t forget to remove all personal information on the label before throwing away. This can be done by using permanent marker, scratching off information, or with duct tape.

Second, keep your prescriptions in a safe place, out of reach of children or others who may obtain them or use them improperly.

ELIMINATE

Third, dispose of unwanted or expired medications in the proper way. In the past it has been common to flush prescriptions. This is harmful to the environment and is no longer a safe way to dispose of unneeded medications. When used and disposed of properly, prescription drugs will continue to benefit society greatly. With increased awareness and precautions when it comes to using your medications, you can keep yourself, your family, and your community safe.

HEALTHY UTAH FEBRUARY 2014

food

cut back GRADUALLY:

If going cold turkey on sweets only makes you want them more, try cutting out one or two each day over time.

stay ACTIVE:

Take a walk, put on an exercise video, or take a spin on the bike when your sweet tooth strikes. By the time you finish, the craving is usually gone and you’ve burned calories instead of eating them.

load up ON AGUA:

Sugar is everywhere. It doesn’t need a holiday to make a special appearance at every meal, in between meals or

Drink a big glass of water when a craving hits, or have a cup of fruit-flavored herbal tea. That’s usually all it takes to make it pass.

stocked in every cupboard.

get rid of TEMPTATION:

If you can’t resist temptation, don’t keep sweets in your cupboard at home or in your desk at work.

Sugar contains no nutrients other than the sugar itself.

Thwart

A SWEET TOOTH

Sugar has ventured outside of merely riding high in candy and desserts and is now living large in our breakfast cereals, high-protein snacks, fruit snacks and most beverages. It stalks us at work, feeds us at school, greets us at church and glad-hands us at every get-together. 38 HEALTHY UTAH FEBRUARY 2014

Of course the foods that make you feel the hungriest are the ones that we crave the most – including ice cream, candies, cakes and sweets. These contain too many calories and usually only provide a temporary fix when it comes to staving off hunger. Are you a softie for sweets? The empty calories from sugary treats are a big reason for many people’s battle with the bulge. Find out what tricks nutritionists use to temper a sweet tooth:

substitute SWEETS:

If you must have a sweet, pick a small one. Have a Tootsie Pop instead of a candy bar, for example.

keep a JOURNAL:

You’ll be less likely to reach for those empty calories when you see in writing how fast they add up.

Healthy-Utah.com

6 ©Kornilovdream | Dreamstime.com

It’s a Fact

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HEALTHY UTAH FEBRUARY 2014

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HEALTHY UTAH FEBRUARY 2014

food

WRITTEN BY HEALTHY-UTAH.COM

“WHAT’S THE DEAL WITH FOOD TRUCKS?” you might ask. Well, ask anyone who’s taken a chance and eaten at a good one and he or she will tell you it’s all about the energy—the personality, if you will. Make no mistake, the food is amazing, but it’s simply a function of the people behind the wheel. If you haven’t tried grabbing a gourmet bite at a food truck before, there’s no better time than now. We’ve compiled a list of some of the best food trucks in Northern Utah for your consideration.

42 HEALTHY UTAH FEBRUARY 2014

Fiore Wood Fired Pizzas

facebook.com/fiorewoodfiredpizza Renowned for its freshness and ultra tasty pizzas, the folks at Fiore are serving up some of the best pizza in Utah—out of a truck. And it’s truly great. Look for these guys around the Provo/Orem area.

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The Bento Truck

bentotruck.com Arguably some of the best Japanese food in SLC (let alone food trucks), this truck is definitely worth a visit if you’re looking for some traditional, yet bold, Asian flavors.

The Chow Truck

Chowtruck.com This comes as one of the highest rated trucks on Yelp.com. The Chow Truck was started by a few seasoned restaurant pros that were looking to do something a little different. Chef SuAn Chow adds a bold and ambitious Asian influence to fresh, California cuisine. In their own words, “The Chow Truck is all about dishing up complex, crunchy, savory, flavors and textures” at affordable prices too. The Asian tacos, various sliders, and a wide array of salads will leave you with no lack of options. You can find the Chow Truck at different locations all over Salt Lake City and they cater as well.

Lewis Bros Food Truck

lewisbrosfoodtruck.com These guys specialize in burgers in fries with a real twist. Try the Kimchi Burger with Kimchi fries and thank us later. You can find them all over the greater SLC area.

Off The Grid

www.offthegridslc.com This aptly named mobile food dispensary is another fan favorite. When embarking upon their business service industry journey, the owners of Off The Grid set out with a purpose: to make “street food” that was no ordinary “street food.” They wanted to create food from local sources and from fresh ingredients—an experience that is typically not available in “bricks and mortar” restaurants. What they created was a waffle, but not your typical waffle. Fresh fruits, herbs, and artisan cheeses mean that Off The Grid can satisfy any appetite, be it savory or sweet. If you’re looking for a gourmet take on breakfast classic, find Off The Grid in the Salt Lake area.

CUPBOP

Downtown SLC It’s Korean BBQ in a cup! And it’s delicious. If you’re feeling adventurous, seek the bold flavors of the cup around the downtown area of Salt Lake City.

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Waffle Love waffluv.com By all accounts, this is Utah County’s best waffle. If you’re in the mood for breakfast food made fresh and with the best ingredients, look no further. You can find these guys in the Provo/Orem area, so find them soon. You won’t regret it.

HEALTHY UTAH FEBRUARY 2014

Healthy

Recipes

Pear and Almond Clafouti Clafouti originated in Limousin, France. The classic version is the cherry clafouti, but there are also blackberry, apple and plum clafoutis. The story goes that there are as many clafouti recipes as there are families in Limousin. Here is ours, made with pears and almonds. It can be served hot or cold. We love it hot on a cold winter day! Preheat oven to 400°F 9-inch quiche dish, buttered

44 HEALTHY UTAH FEBRUARY 2014

1 2 2 2 ½ ¼ Pinch 2 ½

vanilla bean, split cups Milk eggs egg yolks cup ground almonds cup cornstarch salt large ripe sweet pears, thinly sliced cup sliced almonds

1. 2. 3. 4.

Scrape seeds from vanilla bean into milk and add pods. Let stand for 30 minutes to infuse flavor. Discard pods. In a bowl, whisk together eggs and egg yolks. Whisk in ground almonds, cornstarch and salt. Gradually whisk in milk, stirring vigorously to prevent lumps. Spread pear slices over the bottom of the prepared dish. Pour in egg mixture and sprinkle with sliced almonds. Bake in preheated oven for 40 minutes or until puffed, golden and set.

Makes 6 servings

Healthy-Utah.com

Stuffed Cucumber Cups These little stuffed cups balance the slightly sweet taste and creamy texture of cashews with fresh cucumber. Try serving them with a simple salad of crisp romaine lettuce drizzled with Smoked Paprika and Red Pepper Dressing. 3⁄4 1⁄2 1⁄4 2 2 3⁄4 1 1

cup whole raw cashews cup chopped red bell pepper cup filtered water tbsp freshly squeezed lemon juice (see Tips) tsp smoked paprika tsp fine sea salt clove garlic large cucumber (see Tips)

TIP: If you can, use an English cucumber to make the cups, as they do not contain seeds. If you are using a field cucumber, be sure to peel off the skin and scoop out all the seeds — they are tough and bitter.

Raw, Quick & Delicious!

Cashews provide protein, copper, zinc, phosphorus, potassium and magnesium as well as healthy monounsaturated fat. Typically a medium-sized lemon will yield about 3 tbsp (45 mL) fresh lemon juice. Makes 10 to 12 pieces

Directions: In a food processor fitted with the metal blade, combine cashews, red pepper, water, lemon juice, paprika, salt and garlic. Process until smooth. Transfer to a bowl and set aside. Cut the ends off the cucumber, then cut it crosswise into 10 to 12 equal pieces. Using a melon baller, scoop out the seeds and pulp from each piece, hollowing it out to make a ring. Place the cucumber cups on a serving plate. Fill each with 1 tbsp (15 mL) of the cashew mixture. Serve immediately or cover and refrigerate for up to 2 days. Excerpted from Raw, Quick & Delicious! by Douglas McNish © 2013 Robert Rose Inc. www.robertrose.ca Reprinted with publisher permission.

Chocolate Raspberry Truffle Squares Drop dead delicious!

Photo credits: www.robertrose.ca

BROWNIE BASE 3-1 oz. squares unsweetened chocolate 1⁄3 cup butter 1⁄4 cup raspberry jam 2 eggs 1 cup sugar 1 tsp vanilla 1⁄2 cup flour TOPPING 2 Tbsp. whipping cream 2 Tbsp. raspberry jam 2 Tbsp. Butter 4-1 oz. squares semisweet chocolate, chopped 1 cup fresh raspberries

The Rest of The Best in flour, just until blended. Spread batter evenly in pan and bake for 20-35 minutes or until set. Cool completely in pan on rack. TO MAKE TOPPING: Combine cream, jam and butter in a saucepan. Heat to a simmer, stirring constantly until melted. Remove from heat and add chocolate, stirring until smooth. Let stand until cool but still soft, about 30 minutes. Spread topping over brownie base. Immediately top with raspberries and chill until cold. Cut into small squares.

Directions: TO MAKE BASE: Preheat oven to 350°F (180°C). Line an 8” (20 cm) square pan with foil; grease and set aside. Combine chocolate, butter and jam in a saucepan. Stir over low heat until smooth. Remove from heat. Beat eggs in a large bowl until foamy. Mix in sugar, vanilla and chocolate mixture. Stir Excerpted from The Rest of The Best and More Recipes from The Best of Bridge Cookbooks © 2012 www.bestofbridge.com / www.robertrose.ca Reprinted with publisher permission.

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HEALTHY UTAH FEBRUARY 2014

nutrition / bulletin

Health Nuts

Antioxidants may help combat the negative effects of the brain’s oxidation process, helping to prevent Alzheimer’s disease, reports the Rush University Medical Center. Meanwhile, a different study recently found that omega-3 fatty acids may slow the growth of two brain lesions that are hallmarks of Alzheimer’s disease. Nuts, such as almonds, walnuts and pecans, have been found to contain both. To help combat and even prevent the desease, eat a handful of mixed nuts daily and use peanut or sunflower-seed oil as a substitute for canola oil when cooking or baking.

EAT 7 ALMONDS, 7 HAZELNUTS, AND 3 WALNUTS DAILY.

48%

CALCIUM SHOWN TO BEAT P.M.S.

Risky Drinking

Certain tart beverages could be a boon to your smile. Compounds in red cranberry juice appear to keep bacteria from sticking to teeth, which could thwart plaque formation and tooth decay, a recent study suggests. Stick to low-sugar or diet varieties to avoid the dental damage that can be caused by consuming too many sugary treats.

WOMEN WHO TOOK 1,200 MILLIGRAMS OF CALCIUM CARBONATE FOR THREE MONTHS REPORTED A 48PERCENT REDUCTION IN EMOTIONAL SYMPTOMS, FLUID RETENTION AND CRAMPS COMPARED TO A CONTROL GROUP TAKING A PLACEBO. P.M.S. MAY BE A REMINDER THAT YOU’RE NOT GETTING ENOUGH OF THIS IMPORTANT MINERAL. American Journal of Obstetrics & Gynecology

The pomegranate, full of Vitamin C and potassium, has enjoyed a surge of popularity in recent years. Pomegranate juice, in particular, is chock-full of antioxidants, and according to the Pomegranate Council, several studies show that the juice shows promise in fighting prostate cancer and lowering cholesterol.

46 HEALTHY UTAH FEBRUARY 2014

GREEN GIANT

Recent evidence suggests: spinach

helps prevent arthritis. It’s a superb source of iron and is a low-calorie, nonfat alternative to red meat. These green leaves are also an abundant nondairy source of calcium and Vitamin K, a combination that promotes bone health.

SPINACH IS ALSO A GREAT SOURCE OF VITAMINS A & B.

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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.

The SMART Clinic

(801) 676-7627

expert spine care and minimally invasive surgery

thesmartclinic.com | 10011 South Centennial Parkway Suite 150, Sandy, UT 84070 Facebook.com/HealthyUT

HEALTHY UTAH FEBRUARY 2014

food

Cauliflower

POWER Why this white vegetable deserves your attention WRITTEN BY ANNEKE C ANNON

Long gone are the days that cauliflower is seen hopelessly waiting on the office party’s vegetable tray. Thanks to its abundant health benefits and versatility as a key ingredient, this veggie is claiming its rightful spot on the top of the list of 2014 Superfoods. Cauliflower, a cruciferous vegetable like broccoli, is an excellent source of vitamin C, vitamin K, and folate. Before you head to the fridge for a glass of orange juice, consider this: According to the USDA, one cup of cauliflower yields 86% of the recommended daily value of vitamin C. This gives you nearly the same amount of vitamin C as oranges, without all the added sugar found in orange juice. The vitamin K in cauliflower is most commonly praised for it’s anti-inflammatory agents. Regular consumption of cauliflower is known to decrease the risk of diseases such as arthritis, cardiovascular disease, diabetes and ulcerative colitis. Perhaps the most exciting property of cauliflower is that of cancer prevention. Research on this vegetable has revealed that it not only has compounds to resist cancer but also the ability to eliminate cancer enzymes.

48 HEALTHY UTAH FEBRUARY 2014

High in dietary fiber and low in saturated fat and cholesterol, cauliflower is the perfect substitute in creating a healthful meal. While traditionally it has been served raw or steamed, culinary artists are pushing the boundaries and transforming the vegetable into some of America’s favorite comfort foods. Mashed potatoes can be replaced with ease by blending a head of steamed cauliflower with garlic and leeks to create a side dish that will fool even the pickiest of eaters. The next time you are craving fettuccine alfredo try a guilt-free cauliflower alfredo sauce that will keep you coming back for more. For a quick and healthy snack, dip bite-sized pieces of broiled cauliflower into your favorite barbeque sauce. Whether you like it raw, pureed, steamed, baked, broiled, roasted or sautéed there is a delicious and nutritious cauliflower recipe out there for everyone. Sources: “Cruciferous vegetable intake and cancer prevention: role of nutrigenetics” by Ambrosone CB, Tang L. “Broccoli, Cauliflower and Genetic Cancer” by Blumberg, Joseph

Garlic Mashed Cauliflower (Adapted from original recipe at www.splendidtable.org) INGREDIENTS 1 - large head cauliflower 5 - large cloves garlic, thinly sliced 1 - tablespoon unsalted butter 3 - tablespoons extra-virgin olive oil Salt A pinch of freshly ground nutmeg Freshly ground black pepper to taste C O O K I N G I N S T RU C T I O NS Set a collapsible steamer basket in a large pot. Add water to come to just above the bottom of the steamer. Cover and bring to a boil. Meanwhile, wash cauliflower and its leaves. Cut leaves into thin slices and break cauliflower into flowerettes. Drop leaves onto the steamer and sprinkle lightly with salt. Add the cauliflower and garlic. Sprinkle lightly with more salt. Cover and steam over medium-high heat for 6-8 minutes. Drain in a colander and transfer into a food processor fitted with a steel blade. Add butter and oil and puree until smooth. Season to taste with pepper, nutmeg, and more salt if needed.

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You no longer have to struggle through allergy season. The Basic Sinus Care Kit includes everything you need to: manage sinus infection, relieve your allergies, and discover natural sinus care. Contains: Sinus Relief, Sinus Support, Congestion Relief, Herbal Neti Soother, Super Neti Juice, Plastic Travelers Neti Pot & the Managing Sinus Health book.

Buy the Sinus Care Kit for big savings!

20% OFF with code BSK20 Keep YOUR family HEALTHY and ALLERGY-FREE with an all-natural health care system for your nose!

If you have been sufferin g with sinusi time you fina tis, It’s lly found a real solution you really ne . What ed is a prod uct that will bacteria and kill the fungus that continually your nasal pa grow in ssages. You will be plea learn that Su sed to per Neti Juic e is the most effective an timicrobial th at can be sa on your sens fely used itive tissue s. In clinic it has proven al trials to kill Stap h, E. coli, Strep., and Candida, many other co mmon pathogen it comes to s. When killing bact eria and fung cannot buy a us, you better colloi d. Hi, I’m Stev e Frank and I developed Juice. I ha Super Neti ve spent year s researchin sinusitis an g d developing antimicrobia the bacteria ls to kill and fungus th at cause this problem. We ’ve compared painful it to compet products and itive improved it until Super is simply th Neti Juice e best antimi crobial avai know, becaus lable. I e I personal ly have spent 10 testing it on years all kinds of germs. Super Neti Ju ice is a natu ral blessing in your Neti to have Pot. Now yo u can do so than just ri much more nse. You ca n kill bacter fungus by th ia and e millions.

MyNaturesRite.com 1-800-991-7088

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HEALTHY UTAH FEBRUARY 2014

beauty

Lovely Locks in Midwinter Five Tricks

for Healthy Hair During the Cold Season WRITTEN BY AUBRY LYBBERT

WEAR A HAT

Don’t forget your hat if you’re headed out in the snow. With whipping wind and freezing temps, your best bet is to keep your hair safely tucked away. These conditions can wreak havoc and leave you with a head full of tangled, damaged ends. The less exposure, the better. Fedoras, felt hats, beanies and ball caps are very trendy this season. It’s the ideal blend of function and fashion.

DITCH THE HEAT

DEEP CONDITION

Winter is the perfect time to ditch your blow dryer, straightener or curling iron. Trade your hot tools for an air-dried do— your hair will thank you. Natural waves are in, and the right products make styling a cinch. Bumble and Bumble Surf Spray gives your hair texture and volume without the harm of heat.

The cooler weather can leave your locks feeling dry and brittle. Let’s be honest, split ends aren’t a girl’s best friend. The best way to combat winter damage is to treat your hair once a week with a deep conditioner. You can make an appointment for a treatment at your salon or DIY at home. Bamboo’s Hydration Masque is easy to use and will leave your hair feeling moisturized and silky smooth.

ABOUT THE AUTHOR

REACH FOR OIL

On days when you do decide to go the styling route, make sure to use 100% Pure Agran Oil. You can find this type of product at beauty stores, like Sephora or Ulta. To use, simply apply a dime sized amount to wet hair, and style as planned. Combined with the heat of your tools, the oil will hydrate, deeply moisturize and add extra shine. The oil is also known to help make coarse, damaged hair feel soft and smooth again.

50 HEALTHY UTAH FEBRUARY 2014

Aubry Lybbert

Creator / Beauty & Truth findingbeautifultruth.com

DRINK WATER & EAT WELL

Aubry studied communications in college and has since made a career of it. By trade, she is a social media and digital marketing specialist. In her time off, she enjoys a good DIY and dreams to perfect the art of baking. Aubry is also the creator of Beauty & Truth, a lifestyle blog that features bits of travel, style and all things delicious.

You’ve heard it all before. A well balanced diet is key to being and looking your best. Things like fruits, vegetables and water help to keep your cells hydrated. This leads to a healthy head of hair. Experts recommend consuming 6-8 glasses of water a day, but it is important to remember that each body has different dietary needs.

Healthy-Utah.com

reviews

Worth a Try We snooped around to find some things you might not know about, that might be worth a try.

EATSMART PRECISION GETFIT BATHROOM SCALE This scale is futuristic in both appearance and function, as telling your weight is the least it can do as you step on its Tron-like surface. It can tell your body fat, body water, body muscle and bone mass, EatSmart claims. You input your gender, height, age and activity level, and then the scale uses a low level electrical signal that moves through your bare feet into your body to give you a bevy of measurements. The signal measures the resistance it encounters, the makers of the scale claim. But the high-tech doesn’t stop there. The scale stores up to 8 user profiles.

ELIZABETH ARDEN UNTOLD The newest fragrance from Elzabeth Arden is a dandy. Luxurious and modern, the perfume includes pink pepper, blackcurrant bud, gardenia, sandalwood and ambers. If you’re more traditional, try Elizabeth Arden’s signature fragrance: Red Door.

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TATA HARPER BE ADORED LIP TREATMENT This is a three piece set of lip nourishment and protection that uses natural powers. Each of the three parts does its own work, whether it’s to reduce lines, give volume, condition, or hydrate.

HEALTHY UTAH FEBRUARY 2014

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“BREAST ENHANCEMENT SURGERY Changed My Life”

so you laugh. You say, “But they’re just breasts.” And in a lot of ways, I would have to agree with you. After all, what is the purpose of breasts other than to feed young ones? What’s the big deal? Maybe if I tell you my story you’ll understand why it’s no laughing matter to me. Every girl anticipates developing womanly features. It is such a big part of our identity. By my mid-twenties I was really happy with my shape and size. I was comfortable with my appearance and it gave me a sense of confidence. I felt like a real woman. I thought plastic surgery was for “cheaters”—women who wanted to be unreasonably large or who just wanted what they weren’t born with. Since I firmly believe that women have intrinsic worth and shouldn’t be objectified or judge for their bodies, I thought women should be comfortable in their own skin. I guess when you are comfortable with your own body it is easy to think everyone else should be too. Then I had and nursed babies. Everything changed. My once full bust deflated like two balloons and just hung there. It was horrifying. My youth drained from me like the volume in my breasts drained. Here I was, in my late twenties mind you, and I might as well be wearing mom jeans with rollers in my hair! No underwire in the world could save me.

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Some of you may say I should accept my new body as a sign of motherhood and be proud. I can see your point. But nothing prepared me for the drastic change I went through. I felt disfigured. And any man will tell you that when his woman feels ashamed of her body, their relationship suffers.

The day of surgery was very exciting. Dr. Petersen gave me a full breast lift and small implants to restore my former fullness. I can remember shouting for joy coming out of anesthesia. I shouted through the recovery area. I shouted that my doctor was the best! I guess that anesthesia makes me a little vocal.

I would undress to shower and avoid the mirror at all costs. It was like a miserable game, move around the bathroom without seeing my own image. I couldn’t fill a bra properly. Swimsuits were ridiculous. Dresses just looked weird. I thought, “This is it? This is the rest of my life?”

Maybe I am being dramatic, but I felt no different than someone getting the use of their ear again, or the restoration of a limb. I felt whole again. My life is forever changed. I can look in the mirror now. I can wear a swimsuit and feel confident again. My husband loved me no matter what, and that is a gift, I know. But now he is thrilled! He is thrilled because I feel better about myself. I see my sense of self reflected in his eyes, and that is the greatest enhancement of all.

The idea of standing in front of a doctor topless, to show him my breasts hanging like two unattractive sacks of skin, is humiliating. I thought he would gasp at the site of them. Dr. Petersen was so very kind. I had been to other plastic surgeons, but he really made me feel comfortable. He has a gift! He said I was far from the worst he had ever seen and that I looked typical of a woman who nursed children.

—Real Patient, Name Withheld ABOUT THE AUTHOR

Wow! My deformity was normal? There was hope for me. That made me want to cry right there in Dr. Petersen’s exam room.

Dr. Dayne Petersen

NuVista Plastic Surgery 801-261-5791 nuvistaplasticsurgery.com Dr. Petersen is a Board Certified Plastic Surgeon. Before moving to Utah, he was a faculty member teaching plastic surgery at the University of Oklahoma. He also runs Utah Breast Oasis, where women can donate new and gently used bras to women in need.

This article is super tough to write. It brings up so much sadness. Sagging breasts tore at the core of my self-esteem. It sounds stupid, I know, and yet it is all true. Breasts mean more to a woman than I ever realized. I took my breasts for granted and one day they were gone.

Healthy-Utah.com

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How Clothing Affects Your Emotions & Attitude When You Exercise H

ave you ever given any thought to what you wear when you workout? Think about it: You roll out of bed, pull on a pair of baggy sweats with elastic bottoms, an old wrinkled t-shirt and head outside, to the gym, or down to the basement. Now, this awesome choice of clothing is great for one thing: Covering up all the ‘stuff’ you don’t want to be reminded of, and all the extra baggage you don’t want anyone else to see. So, you’re basically in the “safe zone”. That being said, how motivated are you really going to be to do those last few sets of weights, or run that extra ½ mile or so? Isn’t it easier to just say “ah that’s good enough” when you aren’t exposing those areas that got you out of bed to work on in the first place? We all know how it feels to put on a new shirt, pair of jeans, or shoes. It gives us a boost, makes us stand a little taller, heck, even have a better day. Well, think about it in terms of working out. When we put a little thought and effort into our workout wear, chances are we are going to perform better, exercise harder, and feel better doing it. It is a fact, exercise is not a luxury in life. It is a necessity. We all have a “career wardrobe”, “casual wardrobe”, etc. Go ahead and add “exercise wardrobe” to that list. There are obvious reasons like dressing properly for the elements if you exercise outside, or the type of sport or activity you do (like cycling or running). If you dress the right way for more specialized activities, chances are you will perform better because A) you will be comfortable B) you’ll “look the part” and let’s face it, that makes us feel better about ourselves. Here are some tips when choosing exercise wear:

WEAR CLOTHING THAT “FITS” First, it shows us the ‘reality’ of what our bodies look like which motivates us to work harder to see changes. Second, when those changes start to happen, we see it right away which further motivates us to keep up the good work!

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DON’T BE AFRAID TO SPEND SOME MONEY Quality clothing lasts longer, holds their shape, and doesn’t start to smell after it is worn a few times. Also, spend money that will keep you comfortable in the cold, the heat, and other elements. And ladies let’s not forget to invest in a good sports bra!

ABOUT THE AUTHOR

MAKE IT FUN! Workout clothing these days is anything but boring. Just take a walk through a sporting good’s store or the mall. Shoes are brighter than ever and they have the technology behind them as well. The retail industry has also tapped into the fact that exercise is a necessary part of life. There are more brands, styles, and colors than ever before. This goes back to how your clothes make you feel. If your workout wear fits properly, has color, and quality, there’s a good chance your energy will be higher, you’ll sweat more, burn more calories, get stronger, healthier, and more fit! Enough said!

Laura Collier, RN, PT Fitness Director Treehouse Athletic Club 801-553-0123 TacFitness.com

Laura has been in the fitness industry for over 25 years. Beginning her career as an RN, she quickly realized how important preventative health was. So she began teaching fitness classes and personal training to teach others about healthy lifestyles. She has been at the Treehouse Athletic Club for the past 15 years teaching, training and managing.

HEALTHY UTAH FEBRUARY 2014

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Rocky Mountain Food Allergy Treatment Center

recently read a tragic article about a teenage girl who was out for a pre-Christmas meal with her family when she accidentally ate a peanut-based sauce and suffered a severe allergic reaction. When her mother rushed to a nearby pharmacy to get help, she was refused a life-saving adrenaline injection because she didn’t have a prescription. The distraught mother was told to bring her daughter to a hospital, but the two had only made it a few yards away when the teenager collapsed. The mother was quoted as saying, “My daughter died on a street corner with a crowd around her. How could a peanut kill my child?” Unfortunately, as food allergy continues to grow, these types of stories are becoming all too common. Even one story is too many. Parents who have children with food allergies are constantly anxious about what their children will be exposed to and when they may be in danger. Children are often bullied at school or made fun of because of their food allergies.

54 HEALTHY UTAH FEBRUARY 2014

To date, the only recommendations from the medical community have been to strictly avoid the foods and carry a life-saving emergency medication called injectable epinephrine (i.e. adrenaline shot). Fortunately, the Rocky Mountain Food Allergy Treatment Center (RMFATC) offers hope and solutions! We are one of the rare centers in the country that offers a breakthrough treatment program for people with food allergies. This treatment provides a long-term solution for patients with certain food allergies. The program takes approximately six months. Upon graduation of the program most patients are able to consume the offending food with no allergic reaction, a food that once threatened their life. It is important to note that although this type of treatment for food allergy is not an established treatment, an extensive body of literature supports it. This treatment method is a process that has been referenced since 1905, however there is only limited clinical experience.

I recommend a consultation to discuss if this treatment is appropriate for you or your child. We offer open and honest discussion addressing risks such as anaphylaxis and eosinophilic esophagitis along with fears and anxieties that may be involved when considering this treatment. As director of RMFATC, I assure that patient safety is of paramount priority to us. We have an amazing staff who are competent and well trained in treating and caring for all food allergy patients. Our ability to individualize each patient’s treatment plan has enabled us to assist patients from many states achieve an unprecedented level of care. We want to eliminate tragic food allergy stories and are ultimately dedicated to substantially improving the quality of life by making daily living safer and more

enjoyable! RMFATC which is located at Rocky Mountain Allergy, Asthma, and Immunology in Layton, UT offers unprecedented patient results! If interested, please attend our free seminar March 19th. Please call our office at 801-775-9800 to RSVP. Also, visit our website at www.RockyMountainAllergy.com for more information.

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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Source: www.independent.ie/irish-news/mothers-agony-as-teenage-girl-dies-from-peanut-allergy-on-city-street-29854519.html

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RECURRENT

Pregnancy Loss VERY FEW THINGS IN LIFE ARE MORE PAINFUL AND HEART WRENCHING THAN LOSING A MUCH WANTED PREGNANCY. Many women suffer great emotional distress and grief as well as debilitating depression after a devastating loss or miscarriage. Statistically, approximately 20% of all clinically recognized pregnancies end in spontaneous abortion. The good news is that most pregnancy losses are sporadic and not repetitive. Recurrent pregnancy loss ( RPL ) is traditionally defined as 3 consecutive miscarriages in a row prior to 20 weeks estimated gestational age. Recently, the American Society for Reproductive Medicine revised the definition to 2 or more consecutive losses. Research has shown that the vast majority of spontaneous abortions in the 1st trimester are due to abnormal chromosomes in the developing fetus. That is, 60 to 70% of miscarriages occur because of abnormal chromosomes which are usually either missing or extra. The most common include the trisomies 13,18, and 21. Turner’s Syndrome, which is XO or when a sex chromosome is missing, is also very common. About 5% of patients who suffer from RPL have a gene “translocation” in which part of one chromosome is attached to the wrong chromosome. To diagnose this disorder requires special and expensive testing of the parents’ chromosomes and therefore is rarely performed except in parents with multiple losses. The diagnosis can be made with the aid of pre-implantation genetics in conjunction with IVF ( in vitro fertilization ) but requires costly and highly specialized reproductive specialists.

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Age is also a very common factor in RPL. The older a woman is, the more likely she is to miscarry. More than 1/3 of women over 35 will have their pregnancy end in a spontaneous abortion. Therefore it is important not to let the biologic clock tick too long before attempting to conceive. Luteal Phase Defect, or a lack of adequate progesterone production by the corpus luteum, has also been theorized to play a role in RPL. The theory, which is not widely accepted, suggests that the corpus luteum fails to produce adequate progesterone to maintain a viable pregnancy. Despite the lack of solid scientific evidence, most practitioners, including myself, will treat women with multiple abortions with progesterone either with vaginal suppositories or injections or pills to try to prevent recurrent miscarriages. There is likely no downside to this and thus most will treat as if “ luteal phase defect” is a true entity. Uterine anomalies such as a uterine septum, double uterus, uterine leiomyomas, or uterine polyps may disrupt the lining of the uterus and thus create an abnormal embryo implantation site. This is especially true if the fibroids are submucosal in nature. If the fibroids are large and submucosal, removing them with a myomectomy may be beneficial. Metabolic disorders such as hypothyroidism, hyperthyroidism, or uncontrolled or undiagnosed diabetes have all been shown to increase the chance of a miscarriage. An autoimmune disorder called “Antiphospholipid Syndrome,” may be the cause of spontaneous abortion in between 3-5% of patients with recurrent

pregnancy loss. Heparin or aspirin has been used to treat this disorder. In fact, a recently published study, presented at the annual meeting of the Society for Maternal - Fetal Medicine in San Francisco, demonstrated an overall increase rate of 9.2% live births in women treated with a baby aspirin after one prior loss prior to 20 weeks in the past year. They state that only 11 women would need to be treated with low dose, (81mg) baby aspirin daily throughout their pregnancy to achieve one additional live birth. One last positive note is that approximately 70% of couples with RPL will achieve a successful live birth with their next pregnancy without any intervention at all. For more information on recurrent pregnancy loss and many other women’s health questions contact Dr. Mark T. Saunders at 801-692-1429 or visit our website at www.drsaundersobgyn.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.

HEALTHY UTAH FEBRUARY 2014

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Depression and Your Hormones

WHY IS DEPRESSION MORE COMMON IN WOMEN THAN MEN ? The peaks of depression occur at times of hormonal fluctuation in 1) the premenstrual phase, 2) the postpartum phase and 3) the perimenopausal phase, particularly in the one or two years before the periods cease. Low levels of thyroid, estrogen or progesterone can be major contributors to depression. For example, immediately after a woman gives birth to a baby, her progesterone levels begin to drop naturally. The problem comes when the levels keep dropping too far. This is the main reason women get the “baby blues” (the medical term is “post-partum depression”). During the pregnancy the progesterone levels skyrocket. This is why many women say that they feel the best mentally when they are pregnant (excluding the morning sickness of course!). Other women report that their lupus or rheumatoid arthritis goes away temporarily while they are pregnant. This is the miracle of having high progesterone levels.

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Let’s look at thyroid. If your thyroid is low, one of your main complaints will be chronic fatigue. If you are tired all the time, despite getting 10 hours of sleep the night before, can that be depressing? Of course it can be. Constant fatigue can cause a depressed state of mind, which then leads to further fatigue. This is the downward spiral so many women complain about when they come to our clinic. Several years ago, we kept track of the number of women that came to the Utah Wellness Institute who were taking antidepressants. 71% of them were taking either Prozac, Wellbutrin, Lexapro or Celexa. When we ask them, “Do you think you are depressed?” most of them said, “No, I’m just tired all the time, and that’s depressing. I’m not a depressed sort of person. I just have no energy to do anything but try and keep up—and I’m not doing very well at it anymore.” We would estimate that of that 71% of those patients on antidepressants, maybe 20% of them needed to be on them. In most cases, they felt that their personal physician put them on the medication because they couldn’t find anything else wrong with them.

If this sounds familiar, don’t be surprised, and don’t be upset with your doctor. Most general practitioners are not trained to spot hormonal imbalances masquerading as depression. It is also much easier for them to write a prescription for an antidepressant drug than it is to look much deeper in to the cause of the problems you are having. We suggest you get all your hormone levels checked by people who specialize in doing Bio Identical hormone therapy. Call us at (801) 576-1155 or go to www. utahwellnessinstitute.com an take our online hormone tests. 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.

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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.

HEALTHY UTAH FEBRUARY 2014

play / February 2014

concerts 15 17

PIXIES

PENTATONIX

BILL COSBY

BRIAN REGAN

Great Saltair, Magna - 7:30 PM Indie and Alt-rock legends, The Pixies, are on the road supporting the band’s first collection of new music in over 20 years. See them live with guests Best Coast February 15th at Saltair! The Complex, Salt Lake City - 8:00 PM See vocal sensations and winners of season 3 of NBC’s “The Sing-Off” perform live February 17th at The Complex!

Kingsbury Hall, University of Utah, Salt Lake City - 8:00 PM Over the past century, few entertainers have achieved the legendary status of William H. Cosby Jr. In the 1960s, his stand-up act was a coast-to-coast sensation, with eight Gold Records, five Platinum records and five Grammy Awards. In the 1980s, he again rocked the television world with The Cosby Show. EnergySolutions Arena, Salt Lake City - 8:00 PM Due to popular demand 2nd show added! Laugh all night long when Brian Regan brings his family-friendly comedy to EnergySolutions Arena on Friday, Feb 28 and Saturday, March 1. Tickets are available at the EnergySolutions Arena box office or online.

7 Brian’s doctor told him, “Hey, lay off the dairy. And uh, no more happiness.”

events 7

GOLDEN DRAGON ACROBATS: CIRQUE ZIVA

HARLEM GLOBETROTTERS 2014 WORLD TOUR

“Women don't want to hear what you think. Women want to hear what they think - in a deeper voice.” ~ BILL COSBY

58 HEALTHY UTAH FEBRUARY 2014

De Jong Concert Hall Brigham Young University, Provo, UT Cirque Zíva, a technically innovative, beautiful new show from the artistic director of the Golden Dragon Acrobats, features a large, athletic cast and spectacular scenic and lighting elements. With superb artistic merit, high production values, and a solid commitment to cultural exchange, Cirque Zíva demonstrates why the Golden Dragon Acrobats have been recognized as the preeminent Chinese acrobatic company touring the United States. Admission is $20, general admission.

Energy Solutions Arena, Salt Lake City, UT Tickets from $20-130 The world famous Harlem Globetrotters have been thrilling families and millions of fans for 88 years, all the while innovating the game in exciting new ways. Last year, the Globetrotters did something unparalleled in the history of sports and entertainment, letting fans vote on new rules to be used in actual games. It was so much fun, they are doing it again, and there are cool new rules to choose from on our 2014 “Fans Rule” World Tour. Don’t miss this show and vote now for new rules: harlemglobetrotters.com.

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healthy 6

FIRST TIME MOM AND DAD CLASS

FREE COMMUNITY HEART FAIR

Intermountain Medical Center, Murray - 7:00 PM Offered on the first Thursday of select months from 7:00pm-9:00pm. This class is for women and their partners who are planning a pregnancy or who are pregnant for the first time. Learn about early prenatal care including nutrition and exercise, aids for the discomfort of pregnancy, fetal growth, and the choice to breastfeed. A tour of the birthing center is also offered. Space is limited, $10 per couple. Intermountain Medical Center Institute, Murray - 9 AM - 1 PM Fair includes free health screenings, including blood pressure and body fat testing. It also includes heart-healthy cooking demonstrations and other activities. Last year, 4,000 people showed up! The event goes from 9 am to 1 pm, and will be held at 5121 South Cottonwood Street, Murray.

LOOK GOOD, FEEL BETTER

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PRE-DIABETES CLASS

John and Karen Huntsman Cancer Center, Murray - 11:00 AM This support group is specifically designed to help women fighting cancer and helps address self-esteem issues with changes from radiation and chemotherapy. The group is run by licensed cosmetologists who teach women to apply makeup, wear wigs, hats and how to care for their skin. This class is a partnership with the American Cancer Society.

THE VALENTINE’S CONCERT

Cottonwood Diabetes Center, Suite 310, Murray - 4:00 PM This class provides a basic overview of Pre-Diabetes for those who might be at risk or interested in learning more about Type II Diabetes. This class offers the basics of blood sugar testing, meal planning, carbohydrate counting, and lifestyle changes.

• University of Utah Health Care events link: http://healthcare.utah.edu/ calendar/

• Healthy Utah’s events link: http://healthy-utah.com/ event_list.php?geo=ut

It is a innovative way to get the younger generation to give, and it might work, considering that on Instagram alone, there are already 35 million posts with the hashtag “selfie.”

8 pm

TICKETS ON SALE NOW! $12-$20

UTAH BALLROOM GROUP

@ The Covey Center in Provo |

Called Selfie Police, the idea is that when you see a selfie on Facebook, Twitter or Instagram, you call the individual out, saying they must pay $1 to the Selfie Police, which gives the money to Vitanna, an organization that provides college loans to students in third-world countries. “On behalf of humanity, you are hereby fined $1 per selfie on charges of self-obsession,” their motto reads. “All the money goes to fund education for kids who can’t afford college, let alone a $600 self-indulgence device. Donate and join us. Police your friends. There’s a lot of work to be done. Together we can turn vanity into charity.”

A Crazy Little Thing

Saturday, February 15, 2014

ROBOT BOOK CLUB IMPROV

http://intermountainhealthcare. org/classes/Pages/home.aspx

Chas Barton and Dustin Locke of Brigham Young University were given the challenge of making a charity organization relevant to millenials. They are capitalizing on the “selfie” trend to reach their goal, and the nation is paying attention.

JESSE CLARK FUNK

• Intermountain • Healthcare’s link:

Selfie Police

THE SALAMANDERS

http://mountainstar.com/ better-health/classes-andevents.dot

IDEA OF THE MONTH

SAM PAYNE

• MountainStar Healthcare’s lineup of health events:

Healthy

KEITH STUBBS

online health classes & events directory

EDITOR’S CHOICE

FEATURING

AWARD WINNING ACTS HOSTED BY KEITH STUBBS SAM PAYNE JESSIE CLARK FUNK @ THE SALAMANDERS ROBOT BOOK CLUB IMPROV | ONBROADWAY ACADEMY | UTAH BALLROOM |

selfiepolice.org

(801) 852-7007 COVEYCENTER.ORG PRESENTED BY:

HOME SCHEDULE FEBRUARY

3 8 12 19 15 22 24 26

TORONTO RAPTORS MIAMI HEAT PHILADELPHIA 76ERS BROOKLYN NETS MEMPHIS GRIZZLIES MIN. TIMBERWOLVES BOSTON CELTICS PHOENIX SUNS

Facebook.com/HealthyUT

Intermountain Heart Institute 2014 FREE Community Healthy Heart Fair

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

intermountainhealthcare.org

HEALTHY UTAH FEBRUARY 2014

Best price of the year! • Affordable Hair Removal! • Payment plans available • FREE HAIR REMOVAL PKG when you buy one of equal value

Targeted Body Treatments ANTI AGING CARE, BEAUTY, RELAXATION, ACNE TREATMENTS, BOTOX, LIP AND WRINKLE FILLERS, PERMANENT MAKEUP, EYE LASH EXTENSIONS, VEIN REMOVAL, LASER HAIR REMOVAL, SKIN TIGHTENING, ADDITIONAL SPA SERVICES, WELLNESS, MASSAGE, OZONE THERAPY, PROLOZONE THERAPY, REJUVENATION LEVULANPHOTODYNAMIC THERAPY, MESOTHERAPY, PHOTO FACIAL, SKIN REJUVENATION, CO2 FRACTIONAL LASER.

At Xage medical spa, we help you to look and feel your best. Whether you are looking for acne treatments, blemish removal, or therapeutic massage, we can help. We offer a wide variety of services tailored to helping you look and feel as beautiful as you truly are.

www.xagemedicalspa.com

801-373-3376 60 HEALTHY UTAH FEBRUARY 2014

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Healthy-Utah.com

GooD MoRNiNG UTaH 4:30 - 7:00 a.m. weedays aBC4 UTaH NEWS MiDDay @ 11:00 am weekdays

Plus, UTaH’S Daily DiSH with Nicea DeGering & Troy Tompson Glenn Willey • Emily Clark • Curtis Ray

GooD THiNGS UTaH @ 10 am weekdays

Nicea DeGering • Troy Thompson • Gretchen Jensen

aBC4 UTaH NEWS WEEKDayS @ 4:00 pm

Brian Carlson • Nadia Crow

aBC4 UTaH NEWS WEEKNiGHTS @ 5:00, 6:00 & 10:00 pm

Don Hudson • Kim Fischer • Jim Kosek

aBC4 UTaH NEWS WEEKENDS @ 5:00 & 10:00 pm

Dana Greene • Kylie Bearse • Glen Mills Kim Johnson • Wesley Ruff

Utah’s First TV Station

Facebook.com/HealthyUT

4Utah.com • facebook.com/abc4utah • twitter.com/abc4utah HEALTHY UTAH FEBRUARY 2014 61

DAVID S. GOURLEY, M.D.

B REAT H E

E A S I E R !

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FREE

FOOD ALLERGY TREATMENT SEMINAR March 19th please RSVP

Unprecedented Patient Results 801.775.9800 62 HEALTHY UTAH FEBRUARY 2014

www.rockymountainallergy.com L AY TO N | M U R R AY

Healthy-Utah.com

Life Happens. Get Covered.

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(801) 355-1234 www.altiushealthplans.com This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations and defined terms.

Facebook.com/HealthyUT

HEALTHY UTAH FEBRUARY 2014

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

64 HEALTHY UTAH FEBRUARY 2014

Healthy-Utah.com