Healthy Utah | Sept '14 by Healthy Magazine

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September 2014

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2 HEALTHY UTAH

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September 2014

4 HEALTHY UTAH

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September 2014

September 2014 VOL. XIV № 9

growing

{

UP 16 Is Yoga Dangerous?

You probably know people who’ll say yoga changed their lives. Before you dive into it yourself, however, know your limits or pay the consequences.

20 Practical Fitness

Bulging muscles are great for the beach, but there are more important reasons to hit the gym. A fitness guru talks workouts that will benefit you in everyday activities.

24 Heavy With Child?

Of all the excuses to put on some extra pounds, pregnancy is probably the best. An enormous belly, bouts of nausea and appetite swings make good diet and frequent exercise a real mountain to climb. Here’s some advice from an experienced mom.

28 Keeping Kids Off the Couch After School

It’s so easy to flip on cartoons or video games after school, but in the back of your mind you know it’s a disservice to your offspring. Here’s a guide to get them active after education time is over.

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34 Modern-Day Discipline

40 Workforce Vs. Home Front

36 Kid-Friendly Recipes

47 Kids Addicted to Junk Food

“Give ‘em the belt” might be the best parenting advice some have to offer, but that methodology could shortchange you. Productive punishment entails much more.

Preparing meals is hard enough without the prospect of your kid chucking it back in your face. Check out these healthy options you might not have thought of.

It’s time to stop looking down on parents who send their kids to daycare. How good a parent you are depends on so much more.

Slip up just a few times and your house could be full of little candy monsters. There are three important keys to taming them.

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September 2014

EDITOR'S NOTE

onversation is easily one of my favorite activities. I love discussions, ideas, exchanges, quips, and even quirks. Dialogue is my base of interest. First-gear chit-chat isn’t my favorite. And, while I enjoy an explosive action flick as much as the next guy, I much prefer action with a brain. When it comes to movies, some producers grew up reading, others grew up watching tv. You can tell the difference. Problem is, we tend to learn like a sponge in our youth, and then often decrease our quest for knowledge upon graduation. Ask yourself, are you learning more now, or when you were in school? Consider the accelerated learning curve, which essentially states that from birth until 18 years of age, our learning curve is impressive and our ability to acquire knowledge is incredible. We can acquire knowledge quickly. We learn a magnificent amount very fast—everything from science, math, language, history—anything we want to learn. So, is decreased learning inevitable? Absolutely not. Many people find that their “accelerated learning” process continues as long as their desire to learn continues. Yet, for most, statistics show that upon graduation, and after landing the first job, the learning process tapers. When the exams and the stress of study subsides, so too does the quest for knowledge. And, yes, just living life gives you experience, which breeds some levels of knowledge, but, the quest for learning for many ends when

JOHN A. ANDERSON EDITOR IN CHIEF

8 HEALTHY UTAH

“

Pity the man who has a favorite restaurant, but not a favorite author. He’s picked out a favorite place to feed his body, but he doesn’t have a favorite place to feed his mind!” -Jim Rohn the risk of grades and the requirements of school end. Perhaps what this suggests is that the accelerated learning is actually a factor of force, and less a factor of inquisitiveness. If society demands youth attend school, they will “learn” but possibly for the wrong reasons. Many youth don’t learn; they shortterm process, regurgitate, and then delete. That’s not knowledge. I guess the trick is helping foster interest and inquisitiveness in ourselves and those around us. Consider what would happen if we maintained the accelerated learning curve throughout life. What skills could we develop, what could we create and do if we learn to somehow cultivate and continue an interest in life and learning? In fact, researchers say that there is indeed a correlation between good health and mental sharpness. Those with intricate hobbies and societal interactions which require elevated learning tend to be healthier in their later years. If you want to be health-smart, become the atypical person who maintains a learning curve. Keep an appetite for learning and a thirst for knowledge. Read. Write. Explore. Solve. Resist mental stagnation. Feed your mind and educate your philosophy. Pursue spirituality. Think higher. And, associate yourself with phenomenal personalities. Yes, Churchill and Lincoln are gone, but they are as close as their books. Same with Aristotle, Goethe, and Christ. Love the library. Loiter in the bookstores. (It’s a great free date.) Feast intellectually. We talk a lot in this magazine about body basics and fitness facts. This month we’re interested in health smarts, feeding the mind as we do our body, and constantly “growing up.” Pursue a diet of healthy ideas, wherever they can be found. Every new idea—a business idea, a product idea, a service idea, an idea for personal improvement—will help to refine your philosophy and quest for learning. Every day move forward, get better—grow up!

Healthy UTAH

SEPTEMBER 2014 VOLUME XV, № 9

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 Erik Pfeiffer | erik@stardocs.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com MAGAZINE EDITOR Gayleen Webb ONLINE EDITOR Taylor Smith | taylor.smith@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Karli Moats, Caitlin Schille, Angela Silva, Megan Moore, Linsy Hunsaker, Gayleen Webb, Jill Castle, David Joachim, Douglas H. Jones, Lisa Mathews, Mark Saunders

CIRCULATION Healthy Utah® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.

Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l info@healthy-mag.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.

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

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“The treatment he chose was perfect.” — Bianca, 15

Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile — that feels great, too. Go to www.mylifemysmile.org to find an orthodontist near you or ask your dentist for a referral. © 2013 American Association of Orthodontists.

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September 2014

HOLLY STOKES, THE BRAIN TRAINER

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Meets 2nd Thursday 6:00-7:30 Cost $10.

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UTAH UTES VS. FRESNO STATE

09/06/14 @ 1:00 pm Come cheer on the Utah Utes football team as they take on Fresno State! Rice-Eccles Stadium Salt Lake City

11 BYU COUGARS VS. HOUSTON

09/11/14 @ 7 pm Come cheer the Cougs football team as they take on Houston! If you miss it, they play Virginia at home on Sept. 20th. Lavell Edwards Stadium Provo

UTAH STATE AGGIES VS. WAKE FOREST

09/13/14 @ 5 pm Come watch the Aggies football team as they take on Wake Forest! Romney Stadium Logan

WALK TO END ALZHEIMER’S

2014 BEAR LAKE MAN HALF 70+ TRIATHLON

BICYCLE HILL CLIMB

HUNTSMAN 5K

UTAH HEART- STROKE WALK & RUN 5K

REAL SALT LAKE VS. THE COLORADO RAPIDS

09/13/14 @ 8 pm Real Salt Lake is one of the best teams in Major League Soccer, and they have players who played for the United States national team. Come watch them at Rio Tinto stadium in Sandy. ww.realsaltlake.com

Marathon Half 5K bike Tour Kids Fun Run

October 18, 2014

www.sojomarathon.com 10 HEALTHY UTAH

healthy

09/06/14 @ 9 am - 8:30 pm Come walk to end alzheimer’s disease with the nations largest event to raise awareness and funds. An annual walk held in more than 600 communities nationwide, this event hopes to bring together participants of all ages and abilities to help those who suffer from this disease. Admission is free Walk T-shirt with a $100 donation The Shops at Riverwoods 4801 North University Avenue Suite 655 Provo, UT

09/12/14 @ 6 am - 3 pm The 8th Annual Bear Lake Brawl (Man) Triathlon is on two dates for 2014. The Half/Long 70+ is on Friday, September 12th and the Sprint/Olympic course is on Saturday, September 13th. Both events take place on a beautiful course in and around the scenic (and very blue) Bear Lake at Rendezvous Beach. This event is sanctioned by USA Triathlon and directed by a trained and certified USAT Race Director. Half/Long Course: $150 Relay Half (2 participants) $200 Bear Lake- Rendezvous Beach 1220 N Bear Lake Boulevard (State Route 30) Laketown, UT 84038

09/13/14 @ 9 am Come enjoy the 36th annual Snowbird Bicycle Hill Climb. Climb 10 miles and 3,500 feet. This tough race brings competitors to the base of Snowbird. Snowbird Ski and Summer Resort Highway 210 Snowbird, UT 84092

09/20/14 @ 9 am - 12 pm Join the Huntsman 5k fundraising run on September 20, 2014. All fundraising and proceeds will benefit the Huntsman Cancer Institute. This 5K team run/walk will raise much needed funds for cancer research. Information and registration available at www.huntsmancancerfoundation. org/hhh. (Admission $35) Huntsman Cancer Institute 2000 Circle of Hope Drive Salt Lake City, UT 84112

09/20/14 @ 6 am - 11 am Join as thousands of community members gather at Sugar House Park to run or walk for the American Heart & Stroke Association. The focus of this mission allows for advancement of medical research, educating communities, and promoting healthy lifestyles. Sugar House Park 2100 South 1500 East Salt Lake City, UT 84108

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fun

Healthy UTAH

ARCTIC MONKEYS

BRIGHAM CITY PEACH DAYS

COHEED AND CAMBRIA

ALABAMA

play / September 2014

09/03/2014 @ 7:30 pm In support of their new hit album “AM,” the Arctic Monkeys are coming to Saltair. www.thesaltair.com

09/05/14 - 09/06/14 @ 10 am- 10 pm Peach Days is one of the biggest festivals found in Northern Utah. Come enjoy two parades, a carnival, entertainment, pageant, motorcycle show, and over 200 vendors with food and crafts. You don’t want to miss this major event! Six North Main, Brigham City, UT 84302

The Complex Rock out with Coheed and Cambria when their tour rolls into The Complex September 12th! Date: 2014-09-12 Time: 8:00 PM

USANA Amphitheatre Don’t miss out on a night of country rock when Alabama brings their All-American Tour 2014 with guest Michael Ray to USANA Amphitheatre September 13th! Date: 2014-09-13 Time: 7:30 PM

COHEED AND CAMBRIA

19-21 BLUE STOCKINGS

09/19-21, 25-28/14 A play about the first women in England to obtain college degrees, Blue Stockings is moving, comical and thoughtprovoking. Come see it at Kingsbury Hall on the U of U campus on select dates in September. kingsburyhall.utah.edu

BLAKE SHELTON

KATY PERRY

Alabama

09/26/14 @ 7 pm Come listen to Blake Shelton as he performs his “Ten Times Crazier” Tour at USANA Amphitheatre. Special guests include The Band Perry, Dan & Shay, and Neal McCoy (Admission $22.25 - $69.50) USANA Amphitheatre Salt Lake City

09/29/14 @ 7 pm Be at EnergySolutions Arena in Salt Lake City when Katy Perry brings her Prismatic World Tour to town. Special guests Tegan and Sara.

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HEBER VALLEY ARTISAN CHEESE TASTING

September 12, 2014 A 4th generation dairy farm that makes artisan cheese? Sounds too good to be true. Come check out their cheese tasting event. Cost: $7 920 North River Road, Midway, UT hebervalleyartisancheese.3dcartst ores.com 435-654-0291

BLAKE SHELTON KATY PERRY

29 September 2014

FOODFACTS

TRADITIONAL FAST FOOD LOSING POPULARITY Fast-casual restaurants, which are the step up from McDonald’s and Burger King, are what consumers like the most currently, according to a large Consumer Reports survey. People say that quality of the food is becoming more important to them, and convenience less so. Respondents picked Chipotle, Firehouse Subs and Five Guys as their favorite fast-casual restaurants.

THE BEST HAMBURGER, CHICKEN, BURRITOS, SUBS/ SANDWICHES From a large poll conducted by Consumer Reports, where 30,000 restaurant-goers were asked to rank these foods’ taste on a scale of 1-10:

The Best Burger 7.9 7.7 7.2 6.8 5.8

Five Guys Whataburger Carl’s Jr. Wendy’s McDonald’s

The Best Chicken 8.1 Chick-fil-A 7.7 Popeyes 7.1 KFC

Source: Consumerreports.org, LAtimes.com

Fresh-Breath

FOODS

Unfortunately, there’s no magic pill for fresh breath all the time.The most effective method is proper oral hygiene. A routine of brushing, flossing, and rinsing with a fluoride mouthwash is ideal. Additionally, eat foods that are good for your teeth and that stimulate saliva.The saliva will help clean out your mouth. Apples, carrots, celery, even just a plain cup of water are perfect. If you’re looking for specific foods that help your breath, try: gg

Antibacterial foods like green tea, ginger, cinnamon, and even probiotics filled with healthy bacteria. These fight the bacteria in your mouth that contribute to poor breath.

Natural (but temporary) odor fighters like mint, parsley, basil, cilantro, dill and other herbs. These release oils that cover up any bad smell lingering in your mouth. Flavored gum and mints count, too!

The Best Burrito 7.8 Chipotle 7.7 Rubio’s 6.3 Taco Bell

The Best Sandwich/Sub 8.2 8.2 8.0 7.7 7.2

Firehouse Schlotzsky’s Jason’s Jimmy John’s Subway

Source: Consumerreports.org

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Why Does the US Have to Refrigerate Eggs, and Not Europe?

Eggs are treated for salmonella differently in the United States than they are in Europe. The USDA requires that eggs are rinsed with hot water, dried, and sprayed with a chlorine mist when they’re laid. This washing removes a natural coating on the egg called the cuticle. Some producers replace this coating with a synthetic material, but the USDA still requires refrigeration. Europe, the United Kingdom for example, gives their hens a vaccine against salmonella, and leave the cuticle, relying on it to protect against salmonella. British authorities say not to refrigerate eggs, as it may cause condensation that allows salmonella to penetrate the egg. Which system works better? The US still sees more than 100,000 salmonella poisoning cases every year. More American egg producers are starting to vaccinate their hens, like the Europeans do.

High Vitamin-C foods, like oranges, melons, and other high citrus foods. The vitamin C helps kill off those pesky odor-causing bacteria!

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THETRUTH One in five of almost 3,500 staff quizzed in 36 countries in Europe, the Middle East, Africa and India said they had seen financial manipulation in their companies in the last 12 months Source: Ernst and Young, Businessinsider.com

Prolific

Michigan State University researchers asked in a national survey how many times respondents lied in a 24-hour period. 60 percent of respondents said they told no lies at all. Interestingly, the survey found that half of all lies are told by 5 percent of subjects.

28%

96 PERCENT of respondents say they’ve lied or committed dishonest acts to those closest to them. 93 PERCENT of people report dishonesty at work or school. Source: Reader’s Digest Poll

SEX & LIES

34 percent of the men and 10 percent of women admitted to lying in order to get sex. 47 percent of men and 42 percent of women said they would misrepresent their past sexual behavior to get an attractive date to have sex.

LYING ON THE JOB

1,200 people were asked on a survey what they were willing to do to keep their jobs if they were in danger of losing them. Fully 28 percent of respondents said they would act immorally — including lying or backstabbing — to keep their jobs. Source: Adecco, TIME

82%

IS HONESTY STILL A THING?

Recent Gallup polls found that 74 PERCENT of Americans think that the state of moral values in the country as a whole is getting worse.

The Teen Mistruths

20 percent of men and 4 percent of women surveyed said they would tell an inquiring partner they had taken a test for AIDS antibodies, even if they had not. Source: New England Journal of Medicine

82 percent of all adolescent students reported lying to their parents about at least one of the following: money, alcohol/drugs, friends, dating, parties, sex. Source: Journal of Youth and Adolescence

81 percent of people lied about themselves in a job interview according to one survey done by University of Massachusetts researchers. On average, applicants told 2.19 lies per 15-minute interview.

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September 2014

I N THE

news

7% of School Kids Take Meds for Emotional or Behavioral Issues 1 in every 13 children in school takes medication for emotional or behavioral issues, according to a recent study from the National Health Interview Survey, raising further questions about overdiagnosis and its effects on the rising generation. An intriguing part of the study was the parent’s attitude about whether medication helped. gg gg gg

55 % said it helped “a lot.” 26 % said it helped “some.” 18.9 % said it helped “a little” or “not at all.”

The data showed that more than 7 percent of U.S. school kids (ages 6-17) take medication for emotional or behavioral issues (more of which were boys than girls). The data showed that income levels predicted medication use; more children below the poverty line or on government insurance are given medication than those above the line or with private insurance. In their summary, researchers noted the trend of medicating more and more children. “Over the past two decades, the use of medication to treat mental health problems has increased substantially among all school-aged children and in most subgroups of children,” they wrote. Medical health professionals are in disagreement about the most effective ways to treat emotional and behavioral issues among children. WRITTEN BY LINSY HUNSAKER

TOP 3 REASONS

NOT TO PANIC

About Ebola What do Congressmen, billionaires and just about everybody on Twitter have in common? If you guessed, “They all share an unreasonable fear bordering on hysteria over the Ebola virus,” then you’re really good at guessing things. Like, really good. But back to the point—a quick glance at the Twitter-sphere will reveal the extent of the panic that’s beginning to grip Americans. Don’t be surprised to see lots of people speculatively asking, “how can we bring these patients to our country,” or “the last thing Americans need is to import Ebola patients!” Yes, Ebola is a terrifying disease. It’s beyond aggressively infectious. It typically kills 90 percent of the the unfortunate people who contract it. Furthermore, this is the largest outbreak of Ebola in recent history, but the truth is that we don’t need to panic or worry.

Here’s why: WE UNDERSTAND EBOLA

We may not have a vaccine or a cure, but doctors understand Ebola. It is a disease that can be controlled. We’re not facing some modern day iteration of the bubonic plague. It’s not some mythical pathogen you can contract by making eye contact or some other more bizarre mode of transmission. Ebola can be contained and controlled with little more than simple hygiene. “Ebola is a virus that can be stopped and not spread in hospitals. The stakes are higher, but it’s easily inactivated with typical hospital disinfectants,” said Centers for Disease Control and Prevention Director Tom Frieden.

IT’S A FRAGILE VIRUS

If you were to begin ranking viruses from strongest and most resilient to the most fragile, Ebola is going to be on

“The Ebola virus spreads through direct contact with the blood, secretions or other body fluids of ill people and indirect contact -- for example, with needles and other things that may be contaminated with these fluids,” said Stephan Monroe, deputy director of the Centers for Disease Control’s National Center for Emerging Zoonotic and Infectious Diseases.

WE’RE READY TO CONTAIN IT

Both American patients with Ebola were transported back to the United States in a special isolation pod to limit possible exposure. Both patients have been released and declared cured after receiving an experimental drug treatment that has yet to undergo full clinical trials. If others contract the disease and are brought back to the US the simple truth remains that the Americans who face the largest risk of infection are health care workers and medical staff in direct contact with infected patients. According to all the experts, our medical professionals are prepared for a scenario just like the one we face now. Medical workers across the country are monitoring patients who have recently been to West Africa and they are trained to recognize Ebola cases and quarantine them early. In conclusion, it’s easy to understand why people are frightened of a disease that is preceded by such a nasty and fatal reputation. Ultimately, health experts have assured us that the threat to Americans is marginal.

WRITTEN BY TAYLOR SMITH

Sources: CNN.com, CDC.gov

Source: CDC

14 HEALTHY UTAH

the latter end of that spectrum. It’s not the kind of virus that can travel through the air and it doesn’t move easily from human to human like a common cold or the flu. Simply put, it’s not a very contagious disease.

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September 2014

Yoga

FITNESS

16 HEALTHY UTAH

Healthy-Utah.com

a HEALTHY OR HARMFUL? How this peaceful exercise can wreak havoc

WRITTEN BY C AITLIN SCHILLE

oga is a popular form of exercise among Americans. According to a recent survey, approximately 20.4 million adults regularly practice yoga, which is 8.7 percent of adults, and the trend seems to be growing. As yoga increases in popularity, concerns have been raised over its possible harmful effects.

Glenn Black, a renowned yoga expert who teaches master classes to even experienced teachers, stated that “the vast majority of people” should cease the practice of yoga. What could lead an experienced yogi to say such a thing? According to Black, the risk of harm is too great. Instead of practicing yoga, Black suggests doing specific exercises to strengthen weak parts of the body. He believes that yoga shouldn’t be used as a general class and should be reserved for those in very good physical condition. Even among teachers, he has seen back, hip, and Achilles tendon injuries, some so severe that they are unable to perform even the basic movements of their beginner students. The dangers of yoga are not just inherent in the actual exercise; there are other factors too. For instance, as yoga has increased in popularity, its practice has even extended to those with little experience, who attempt intricate and advanced strength and flexibility exercises. Some studies have even found the possibility of common yoga poses causing neck and brain injuries, in some cases causing complications leading to stroke. The dangers of yoga can also stem from new trends in yoga, such as hot yoga. Hot yoga involves practicing standard yoga poses in an ultra-heated room. Practicing this form of yoga increases the risk of torn cartilage and muscle damage. Hot yoga can also cause heat exhaustion, in some cases requiring hospitalization. Still, not everyone agrees, and perhaps even the data is less than convincing. Yoga Journal‘s medical editor Timothy McCall, M.D. says claims about the danger of yoga lack substantial evidence. “When you look at the actual injury rates compared to other physical activities, yoga appears to be comparatively low risk,” he told the Huffington Post. Statistics from 2007 show that only 3.5 people out of every 10,000 yoga practitioners experienced an injury. This is much lower than the rate of injury for other physical activities, including golf and weight-lifting. It is worth noting that yoga does carry many benefits. Among other things, yoga can aid in lowering blood pressure, produce neurochemicals that act as natural antidepressants, improve flexibility, and assist mental health. Additionally, yoga has also been linked to improved function of the immune system. However, there are other forms of exercise that can produce similar benefits with lower risks. Like yoga, going for daily walks can also lower blood pressure, produce natural antidepressants, improve mental health, and improve immune function, and going for daily walks does not carry the same risks that engaging in yoga does.

FOR THE RECORD, we think yoga is a fantastic, low-

impact form of fitness, and has some unique benefits, especially over time as one becomes proficient in the poses. Still, it’s a fairly technical excercise form and it is important to understand the risks. Bottom line is, proceed with caution, as you would with any exercise program, know your limitations, and determine what is best for you. SOURCES: NYTIMES.COM, HUFFINGTONPOST.COM,

Ways to Avoid Injury Wrists, elbows, shoulders, knees and back are common areas for yoga injuries. Here are some tips for preventing injury there:

• WRISTS: When poses use hands

on the floor, distribute the weight as much as possible with widened fingers. Also be careful of the angles you create with your wrists.

• LOWER BACK: Certain yoga movements

cause the spine to flex opposite of the way it’s supposed to, if they aren’t done correctly. You may need to bend your knees to keep from rounding the lower back. Also, back strain can come from tight hamstrings, so try to increase flexibility there.

• SHOULDERS: Poses like the plank,

when done incorrectly, can lead to shrugged shoulders that don’t engage the supporting muscles around them. Keep your shoulders back.

• ELBOWS: Keep elbows tucked alongside the ribs, rather than pointing outward.

• KNEES: Avoid the cross-legged positions, and be careful to bear your weight properly on bended knees.

In general, don’t rush into the harder poses, because this is what will get you in trouble. Learn the best technique. SOURCE: GREATIST.COM

WEBMD.COM, BREAKINGMUSCLE.COM

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September 2014

FITNESS

YOGA for BELLY, BUTT & THIGHS

Start lying on your back, knees bent and feet flat on the floor. Bring your arms by your sides and hold onto the sides of your yoga mat. Hug your lower abdomen into your spine and spread your lower back across the floor underneath you. Lift one foot at a time so that the shins are parallel to the floor, thighs perpendicular to the floor. With your legs in this right angle position, refocus on spreading your lower back across the floor. The object is to keep the lower back and pelvis completely still as you slowly slide one shin forward to straighten the knee, and then slowly reel it back to the starting position. Move mindfully and keep the breath easy. Itâ&#x20AC;&#x2122;s not about how many repetitions you do, but how quiet and still you can keep your body as your legs move through space.

Stand with your feet hip distance apart, feet parallel. Bend your knees and sit back into Chair Pose. Relax your toes and ground down through your heels. Place the palms of your hands on the outsides of your thighs and gently resist your thighs out into your palms so that the knees point directly forward over the toes. Begin to shift your weight into your left foot, and lift your right heel off the ground. Sweep the right foot out to the side and lift it no more than one inch off the ground. Resist your standing thigh into your hand to be sure that your standing knee is still pointing directly forward. Come back to center and straighten your knees. Repeat on the second side.

Side Crow Pose Prep

Start in Downward Facing Dog. Lightly step one foot forward about twelve inches behind your hands, followed by the other. Bring your feet to touch and squeeze your legs together. Shift your body weight forward into your hands and imagine making your feet so light that they could float up off the floor. Breathe. Slide your right toes out to the right, and then step your left foot to the right so that your feet touch. Shift your chest to the left until it centers between your hands. Make your toes weightless! Step your feet back to center and go back to Downdog. Repeat to the second side.

One-Legged Bridge Pose

Start lying on your back, knees bent and feet flat on the floor. Stack your heels under your knees, hip distance apart and parallel. With you arms by your sides, bend your elbows so that your fingers point up to the ceiling. Turn the palms of your hands to face your head. Press down into your arms and feet and lift your hips up into Bridge Pose. Breathe. Shift your weight into your left foot, and lift the right knee into your chest. Ground down into the standing heel. Reach the right heel up towards the ceiling and straighten the right knee any amount. Lift underneath your left hip so that the pelvis is level side-to-side. Slowly lower the right foot back to the floor and repeat on the second side.

BIO: Chrissy Carter has been teaching yoga for 10

years. She is currently a senior teacher, teacher trainer, and anatomy teacher at YogaWorks in New York. Chrissy is passionate about teaching intelligent yoga with clarity and compassion and believes in creating a space where students can practice self-awareness without judgment. Chrissy has appeared in Yoga Journal, The New York Times, and Whole Living Magazine, and is a featured talent on GaiamTV. Beginning Yoga (Gaiam) was her first DVD and her second title, Yoga for Belly, Butt, and Thighs, will be released September 2014.

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Healthy-Utah.com

Credit: Chrissy Carter, creator of Yoga for Belly, Butt, and Thighs by Gaiam and NYC-based yoga instructor.

Quiet Core

One-Legged Chair Pose

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

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September 2014

FITNESS

PRACTICALFitness A guide to workouts that actually apply to everyday activity

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

INVEST YOUR TIME INTO WEIGHT TRAINING

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

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

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

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

LOWER BACK WORKOUT

ABOUT THE AUTHOR

Greg Marshall

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

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

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“Run for Her Life !”

The 8th Annual Susan Sandoval Run for Ovarian Cancer

Saturday, September 6th at 8:00 a.m., Sugarhouse Park All proceeds from the race will be used to meet the goals of the Ovarian Cancer Education, Awareness & Research fund created at the University of Utah Dept. of OB/GYN: increase awareness of the signs, symptoms & risk factors for ovarian cancer & other gynecologic cancers, educate and improve the care of women diagnosed with gynecologic cancers, and focus on innovative research in the field of these cancers.

Proudly Supported by our Sponsors U of U, Dept. of OB/GYN Huntsman Cancer Institute Intermountain Healthcare Utah Cancer Action Network Broadway Media MIX 107.9 Salt Lake Magazine ABC4-Healthy Utah ProBar Culligan Water Dan’s Foods Xcel Fitness The Muve Group Stroud Jewelers Katie Waltman Jewelry Yellow Finn Tres Hombres Melty Way

Printers Inc. Stephanie Peterson family & friends Julio Sandoval family & friends Tom Peterson family/Merrill Lynch Stevenson family & friends Sonia Cubas & family Karen & Kim Wardle Adjusting Sails Dirtworks Pottery Salon MC Apt 202 Koo.De.Ker Nailed! Chelsea Vuksinick-”Makeup with a Cause” The Petal Group Name Droppers Seiden Lighting and Design

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For online registration go to:

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September 2014

Kids &

FITNESS

SPORTS INJURIES

articipation in youth sports is at an all-time high in the United States. The proliferation of club-type teams has opened the sporting arena to a much wider circle of kids than ever before. According to a 2012 survey by Sports Marketing Surveys, about 27.4 million kids, ages 6 to 17, play sports in some form or another. Of that group, 15.7 million play sports on at least a regular or frequent basis. While this is good news from a fitness perspective, it has proven to be bad news when it comes to the number of sports-related injuries amongst youth. Sports injuries are the second leading cause of emergency room visits for children and adolescents, and the second leading cause of injuries in school. In 2012, approximately 1.35 million youth were seen in hospital emergency rooms for sports-related injuries according to Safe Kids Worldwide. The sports that produced the most injuries were football, basketball and soccer. The most commonly afflicted areas of the body were the ankle (15%), head (14%), fingers (12%), knees (9%) and face (7%). Injuries ranged from muscle strains, sprains, repetitive motion injuries, concussions, bone or growth plate injuries and heat-related illnesses.

Kids aren’t necessarily playing a wide array of sports anymore. Instead they are specializing in a specific sport at a young age. Specific sports focus on specific repetitive movements (i.e., basketball and volleyball require a lot of jumping and lateral movements). An over- abundance of specific movements can cause overuse injuries and affect growth cartilage that is less resistant to repetitive trauma. Additionally, kids mature at varying rates. Oftentimes, there can be a dramatic difference in height and weight between kids of the same age. This disparity can be a recipe for injury. This is particularly true for younger kids who often have less coordination and slower reaction times than adults. It is interesting to note that while the overall injury rate is higher amongst boys, girls’ sports injuries are rapidly on the rise. As girls move into their pre-teen and teen years, they begin to produce estrogen. Estrogen makes ligaments more lax which increases flexibility. It can also increase injury risk if not accompanied by sufficient muscle to stabilize joints. Not surprisingly, girls are up to eight times more likely to suffer an anterior cruciate ligament (ACL) injury than boys.

What can you do to minimize the injury risk for your young athlete? 1. Avoid specializing in one sport before kids reach puberty. Encourage them to try a variety of sports. ABOUT THE AUTHOR

2. Limit a specific sport to 5 days per week if your child does specialize in one sport.

Brooke Kittel Treehouse Athletic Club 801-553-0123 TacFitness.com

3. Obtain all the necessary protective gear for their sport 4. Ensure that your child’s coach is incorporating warm ups and cool downs at the beginning and end of each practice/game. 5. Encourage hydration before, during and after all practices/games.

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SUPERGRIN ORTHODONTICS

Did you know?

...some children require braces while they still have baby teeth? According to the American Association of Orthodontists all children should be seen by an orthodontist at the age of 7. Here are a few examples of why... UNDERBITES are best addressed before age 9 while jaw growth can still be modified. Once a childâ&#x20AC;&#x2122;s jaw growth is complete, it is too late for growth modification, and jaw surgery is usually required. CROSSBITES that are not corrected early can lead to asymmetric jaw growth (chin deviates to the side) and a higher likelihood of TMJ (jaw joint pain). SEVERE CROWDING should be addressed before all of the permanent teeth come in. Extraction of permanent teeth can be avoided if the proper amount of space is created before permanent teeth get impacted. It will give you peace of mind to find out if your child can either wait until all their permanent teeth come in before needing braces or if they are in need of early orthodontic treatment. If your child is older than 7, it is certainly not too late for an exam.

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September 2014

FITNESS

Heavy With Child?

WRITTEN BY ALI JAMES 7X7XMOMMY.COM

Tips for Staying in Shape Before, During and After Pregnancy As a stay at home mom with two little kids (an almost 2 1/2 year old and a 6 month old), I know just how hard it is make time for yourself. I have a hard time taking showers regularly (so gross, yet so true), so I’ll be the first to admit that finding time for a regular workout routine is HARD. That being said, staying in shape and living a healthy lifestyle have always been top priorities for me.

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grew up playing basketball and soccer so I guess you could say I’ve always been active. As an adult, I found physical activity to be a fantastic stress reliever and a great way to stay in shape. It’s always been an excellent release for me both physically and emotionally.

Before, during, and after both my pregnancies, I’ve found that working out is one of the only things I can count on to make me feel 100 percent calm. During my workouts, I can zone out, refocus and breathe. I can’t say I’m a certified personal trainer or anything like that, but I can say that I have a lot of experience when it comes to both being a mom and maintaining an active lifestyle. So without further ado, I want to share my tips for staying in shape before, during, and after pregnancy.

MAKE IT A PRIORITY

Let’s start out with something simple: staying fit and healthy as a parent is not easy. It takes work. It takes consistency. It takes time. You really have to want it because you’re already juggling a million other things on a daily basis. Is fitness a priority to you? If so, I believe you’ll be able to find time for it. If you’re ready and willing to make this commitment and you’re excited to incorporate it into your daily life, it will just become part of the routine. Similar to our kids, we also respond well to routines, so make the decision to get (or stay) in shape and figure out how you’re going to do it. Make it a priority.

THE PRE-PREGNANCY SHAPE UP

Once you get pregnant, the general rule of thumb with working out is that you can stay as active as you were before you got pregnant (short of playing contact sports throughout your pregnancy—I was only able to play basketball for the first couple months of both my pregnancies—doctor’s orders). That’s why I suggest that if you are actively planning or trying to become pregnant and you’ve told yourself that you want to stay in the best shape possible during your pregnancy, start working out beforehand. Begin a routine that works well for you and make it something you enjoy. That way, once you get the super exciting news that you’re expecting, you’re prepared to have a healthy and fit pregnancy. My first baby happened to be a honeymoon baby so I’m lucky that I had been in shape from years of basketball and regular gym visits, but when it came to my second pregnancy I made sure to get in the best shape possible before we tried for baby number two. For both pregnancies, I was able to maintain a regular fitness schedule up until the week before I gave birth (the day before in my first pregnancy’s case) and I’m 100 percent certain that I was able to get back in shape quickly because I stayed active throughout.

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STAY AS ACTIVE AS YOU CAN Don’t get mad at me for saying this, but if you want to stay in shape while you’re pregnant and regain your pre-baby body, I truly believe that staying active on a regular basis is the most important thing you can do. There’s no magic bullet or secret formula to staying in shape. It simply takes work. Don’t get me wrong, I’m ALL about taking days off, but being consistent with your fitness is key. I know morning sickness, nausea, and exhaustion can slow you down (trust me, I experienced all of that as well), but I mean it when I say stay as active as you can. If you can run 10 miles, good for you (I’d never be able to do that no matter how in shape I am because I’m not mentally tough enough). If you can manage to hit up the gym for 30 minutes, that’s great. If all you can do is drag yourself around the block because you’re exhausted from nausea and chasing a toddler around, which was my experience during my second pregnancy, I think you deserve a few high fives and some extra gold stars. My point here is that you need to listen to your body and based on what your body’s telling you, figure out a level of activity that will still work for you. I personally believe that doing something, no matter how small it is, is always better than doing nothing (unless, of course, it’s your day(s) off!).

PLAY WITH YOUR KIDS

I don’t always find time for the gym. I also don’t always want to go to the gym. And that’s okay because I know that I’m getting exercise simply by playing with my kids. Living in San Francisco we tend to walk most places, so that’s a workout in itself. When we go to the park, I’m playing with my kids, not just sitting there watching them play while zoning out on my iPhone. What can I say, I think it’s fun. I also know that I’m lugging around an almost 20 pound 6-month-old, tossing her in the air and watching her smile. That’s probably the best arm workout I could ask for. And not that I recommend living in an apartment building with two little kids, but we get exercise simply by walking up and down the stairs multiple times a day. My point here is that once I became a parent, I (without even having to try) became more active. By simply engaging with them, you are getting exercise. Play with them more and you’ll be shocked at how tired you can get!

BREASTFEED, BREASTFEED, BREASTFEED!!!

This may not be a fitness tip, but it’s something that I believe in wholeheartedly for a variety of reasons. Breastfeeding has SO many benefits, not just for your baby, but for you and your relationship with your baby. As it relates to this particular article, breastfeeding burns a ton of calories so it can help you get back to your prebaby shape. More than that, however, I find that breastfeeding is extremely convenient, it’s inexpensive, it’s a great way to bond, and last but definitely not least, it’s SO GOOD for your baby.

GIVE YOURSELF TIME AND DON’T BE TOO HARD ON YOURSELF

Last but not least, try really hard to allow yourself time. I may come across as an extreme fitness enthusiast, but I’m really just a mom who happens to value fitness so I’ve made time in my life for exercise and health. After giving birth to Abigail (my first baby), I bounced back faster than I ever thought I would. During that pregnancy, I gained 27 pounds, breezed through every milestone, and when Abigail arrived she was a 7 pound bundle of joy. By the time I left the hospital with her, you would have never known I’d had a baby. My stomach was flat (squishy, but flat) and I had lost all but six of the pounds. It only took one month for me to feel normal again and two months to tone right back up to where I was before I had her. Ridiculous, right? Then I had another baby. After giving birth to Mackenzie, my second, adorably chunky baby, it took longer. During my pregnancy with her, I gained close to 40 pounds, breezed through most milestones but experienced more nausea and discomfort, and gave birth to an 8 pound 11 ounce beast (and I mean that in the best way possible – she’s perfect). By the time I left the hospital, I looked like I was approximately 5 or 6 months pregnant. Instead of taking a couple weeks to have a flat belly, one month to feel normal again, and two months to tone right back up, it took me two months to have a flat (squishy) belly, four months to feel normal again, and I’m still working on the “toning” part. It’s been a big adjustment for me and I’ve had to try really, really hard to allow myself time. It takes 9+ months to grow a baby after all, and the pressure to “bounce back” so quickly is honestly ridiculous (though I know that in my case, I put the pressure on myself). And even though I’m not in tip-top shape quite yet, I couldn’t feel better about myself and about my body. I know I’m healthy, I know I take care of myself, I know that I’m taking care of my girls, and more than anything, I know that I’ve created two beautiful, smart, and funny human beings. As I said at the beginning, as a mom with two kids I know just how hard it is to make time for yourself, but I believe with all my heart that it’s important. And if staying fit and active is a priority for you, I promise you can do it. Good luck, friends…let’s show the world just how strong us mommies can be!

BIO:

Ali James is a popular blogger in San Francisco with three beautiful little girls. She writes about what she learns as a parent, and gives tips for cooking, traveling and the thousand other aspects of raising children.

September September2014 2014

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{ Success }

HOW TO OVERCOME EXCUSES W RITTEN B Y DA N WA L DS CH MI DT

6 Tips to Gain the Edge & Meet Your Goals Great people throughout history often fail, quite miserably, before finally reaching their goals.

to be done in place of sleep. If you work for a boss, then you owe them solid time. You can’t cut that out. You can, however, cut out television time, meetings and anything else that gets in the way of achieving your goals. Replace entertainment with activity toward your goal.

Van Gogh sold only one painting during his lifetime; Winston Churchill lost every public election until becoming prime minister at age 62; Henry Ford went bankrupt five times; Albert Einstein was a terrible student and was expelled from school; Sigmund Freud was booed from a stage.

• REFUSE TO LET YOURSELF WALLOW IN SELF-DOUBT. You’re alive to succeed. Stop

Ideas, brilliance, genius – they all mean nothing without the guts, passion and tenacity necessary to make your dream a reality. But often, people fall back on excuses and give up on trying to reach their goals. Most of us have dreams, and many of us have big ones, but few of us actually see them through. HERE ARE SIX TRICKS FOR JUMPING OFF THE EXCUSE TRAIN AND FORGING THE PATH TO YOUR GOALS. • AVOID THE NEED TO BLAME OTHERS FOR ANYTHING. Mean, small-minded people know that they suck. That’s why they are so cranky and eager to point out others’ mistakes. They hope that by causing others to feel inadequate, everyone will forget about how woefully off the mark their own performance is. Don’t blame anyone, for any reason, ever. It’s a bad habit. • STOP WORKING ON THINGS THAT JUST DON’T MATTER. Not everything needs

26 HEALTHY UTAH

comparing your current problems to your last 18 failures. They are not the same. You are not the same. Here’s something to remember: Your entire life has been a training ground for you to capture your destiny right now. Why would you doubt that? Stop whining. Go conquer. • ASK YOURSELF, “WHAT CAN I DO BETTER NEXT TIME?” And then do it next time. If you spend a decade or two earnestly trying to be better, that’s exactly what will happen. The next best thing to doing something amazing is not doing something stupid. So learn from your mistakes and use the lessons to dominate. • PROACTIVELY TAKE TIME TO DO THINGS THAT FUEL YOUR PASSION. Exercise is a great example. Living in the moment requires you to live at peak performance. A huge part of mental fitness is physical fitness. A sparring or running partner is a great way to refresh physical competition. Physical activity accelerates mental motivation. • APOLOGIZE TO YOURSELF AND THOSE

AROUND YOU FOR HAVING A BAD ATTITUDE.

Do this once or twice and you’ll snap out of your funk pretty fast. When you start genuinely apologizing for being a bad influence on those around you, you learn to stop whining and start winning.

Healthy-Utah.com

“

n a e m ll a y e h t — s iu n e g n , io e s c n s a a li il p r Ideas, b ithout the guts, e k a m w o g t in ry a s noth s e c e n y it c a n . e y t t li a e r and a m a e r d r you

”

About

Dan

Waldschmidt

Facebook.com/HealthyUT

International business strategist, speaker, author and extreme athlete, Dan Waldschmidt is also the author of “Edgy Conversations: How Ordinary People Achieve Outrageous Success” (www.EdgyConversations. com). Dow Jones calls his Edgy Conversations blog one of the top sales sites on the internet.

September September2014 2014

27 27

UP Keeping Kids OFF the

COUCH

After School

After school activities, like band or theater, are there for a reason. And if your child’s school doesn’t have anything, local YMCAs and rec centers always have something.

2. EMBRACE THE OUTSIDE

“Kids can’t be couch potatoes without the couch,” says Kelly Murumets, former CEO of the Canadian fitness nonprofit ParticipACTION. She suggests just bundling them up and sending them outside. Whether they just soak up vitamin D or play with friends, the change of scenery will do them good.

3. TRANSFORM THE INSIDE

If you want your kids close by, turn the inside into a playground. Create a track for toy trucks with colored tape, make indoor bowling with marbles and erasers, or just put up a tent for an indoor campout.

4. MAKE SOME RULES

Of course, at a certain point, you might have to lay down the law, because they’ll probably pick Mario over homework and Sponge Bob over outside play most days. Establishing rules and being consistent is vital.

The Right Way to Wean Kids Off Video Games The old-fashioned approach is to simply pull the plug or hide the system. Before you congratulate yourself for drawing the line, however, be aware that your child will probably find video games elsewhere. Furthermore, you’ve just communicated to your child that he lacks self-control (which is fine in some cases—kids need some help in the selfcontrol department).

waking time they’ve been playing video games. This can help put their habits in context. This also erases any argument like “I don’t even play that much.” gg Have a real defense against “I have nothing else to do.” Reading doesn’t count. Come up with a few activities that your kids could do after school. Help them find a long-term project, like building something, to keep them occupied. This will often involve friends, which is great.

gg Play video games with them. This will remove your kid’s excuse that “you don’t understand why I like it so much.”

gg Know your enemy. Video games provide instant gratification, meaning that you can be a winner and a hero within minutes. Real life doesn’t work like that, so your child needs encouragement in other life pursuits.

gg Keep (you or them) a log of video game time. After a while, show them the percentage of their

gg Consider limiting solitary video game time. Playing with friends at least can be somewhat social.

Here are some tips for a better way to redirect your child’s habits:

SOURCES: NEW YORK TIMES, CANADIAN LIVING, AND BUZZ FEED

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SOURCE: EARTHEASY.COM

1. GET THEM INVOLVED

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September 2014

OVERINDULGENCE Can Be Hazardous to Your Health

“WHAT IS THE RESULT OF OVERINDULGENCE IN YOUR LIFE?”

the researcher asked. “Fat, and I still feel empty,” one said. Another said, “I’m so far in debt I can’t see the light of day. I’m overweight and hate that I’m so tired.” These were the responses of two adults who had been overindulged as a child. These statements are typical of the reports from adults who were overindulged as children. It turns out that from a laudable wish to have children be happy, or sometimes just to get through the day, parents can slip into overindulging children with too many things, too much help and too much freedom—all to the eventual detriment of the children. The responses above came from the Overindulgence Research Study at Concordia University in St. Paul, MN. The research identified and named three kinds of overindulgence: Too Much, Overnurture, and Soft Structure, which researchers

Coming from a position of wanting children to be happy all of the time can easily lead to the THREE SCOOP ICE CREAM CONE. 30 HEALTHY UTAH

found create a platter of risks in adult life that are not supportive of healthy life styles, and are surely not what parents intended.

IT CARRIES ON

IT’S NOT JUST YOUNG CHILDREN WHO ARE SPOILED We have all heard horror stories about helicopter parents. Think about the mom who insisted that the high school teacher give her child a grade for a paper he didn’t turn in because she knew he “thought” about doing the paper. Or the tale of the young woman who left her smart phone open on the desk during a job interview. After she had answered all of the interviewer’s questions, the interviewer asked if she had any questions. The applicant leaned toward her phone and said, “Mommy, Daddy, do I have any questions?” (She did not get the job.) These examples sound extreme, but the habit of overindulging can become insidious and can create very undesirable risks. The stories told in this article are all true, and the observations in this article are all based on multiple research studies. In these studies adults who had been overindulged as children were asked questions about their parenting styles, workplace experiences, relationship satisfaction and self image. Of course the outcomes reported would not have been solely caused by childhood overindulgence, but we can expect that overindulgence contributed to these adult experiences and attitudes. Let’s look at a few of the ways overindulgence can be hazardous to a healthy life style.

well. Also, too much freedom, including too much couch and screen time, and too little exercise are depleting childrens strength and vitality.

HEALTHY POCKET BOOK

I’M SO FAR IN DEBIT I CAN’T SEE THE LIGHT OF DAY If, as a child, one was accustomed to getting everything one wanted, it isn’t hard to see how that can carry over into adult life. One of the things study participants complained bitterly about is not knowing how much is enough and the empty feeling it left. If a belief of entitlement is coupled with not having been taught money management skills the resulting attitudes can bubble up in unexpected ways. Consider the position of the college graduate who wants to quit his job (which he really doesn’t like anyway) and come home for the summer because it is “the last time he will be able to take a whole summer off.” Who is paying the college loans?

PHYSICAL HEALTH- “FAT AND STILL FEEL EMPTY.” Overweight was mentioned frequently. Two ways that parents overindulge—Soft Structure and Too Much—factor in here. Lax structure can contribute to irregular meal times and inattention to nutrition. A childhood habit of eating what you want, when you want to does not contribute to physical health. Unfortunately, the media and marketing regularly support the child’s feeling of entitlement. Their constant messages can infect adults as

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Help Wanted!!! Drs. Leonard Swinyer and Douglas Woseth at Dermatology Research Center, Inc. are currently enrolling for the following studies: • FACIAL ACNE (Subjects must be 12-40 years of age and have at least 20 pimples on the face) • ACTINIC KERATOSES (face and balding scalp) • HYPERHIDROSIS (Excessive sweating under the arms) • ATOPIC DERMATITIS, A form of eczema (Subjects must be 2 years of age or older with 5% body involvement)

• PLAQUE PSORIASIS ( Not including face or scalp and it must be very red and scaly) • ATHLETE’S FOOT (Between the toes, very red and scaly) • FROWN LINE STUDY (Between the eyes in forehead area)

How can we raise likeable, responsible, respectful children? HEALTHY WORK PLACE SKILLS

I HAVE TROUBLE KEEPING A JOB “Why am I always getting fired?” His friend laughed. “You come to work late, you don’t follow the rules, you contradict your boss! What do you expect?” Adults who have an overblown sense of entitlement often have trouble in the work place. In addition, if they didn’t learn work skills by doing chores as a child, the demands of the workplace may be confusing and seem irrelevant. Consider the research findings on self-image. The more people were overindulged as children, the more apt they were to agree that their life goals are wealth, fame, and image. Understandable goals—to have plenty of money, to be recognized, and to look good certainly beats being poor, being ignored, and dressing poorly. But wait! These same people agreed that they are: ±± Not interested in personal growth or building meaningful relationships ±± Not interested in the betterment of society ±± Not willing to assist people in need ±± not willing to make the world a better place ±± Not willing to help people improve their lives except in order to get something in return Think of being on a work team with a couple of colleagues who are only interested in their own wealth, fame and image. Or consider a friendship, partnership, or marriage. One research participant said, “Besides not learning how to set boundaries (saying no), I sometimes feel totally bereft of socializing, intimacy, and communication skills.”

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If you or anyone you know has one of these conditions and would like more information, please contact us at 801-269-0135, or by email: studies@dermatologyresearch.net. People who qualify receive payment.

TOGETHER LET’S CONTINUE TO MAKE A DIFFERENCE.

DermatologyResearch.net

801-269-0135 HEALTHY PARENTING SKILLS

IN ORDER TO HAVE MY PLANS WORK, I MAKE SURE THEY FIT WITH THE DESIRES OF MY CHILD The more adults had been overindulged as children, the more they agreed with the following items: ±± My child usually gets his or her way. So why try? ±± My life is chiefly controlled by my child. ±± Neither my child nor myself is responsible for his/her behavior. If this is surprising, remember that parents who were overindulged as children learned how to be overindulgent from their first teachers, their own parents. Unless the young parents get help from friends, or books, or classes, or parent coaches, or counselors, they may have a hard time learning how to balance firm structure and avoid nurture without sliding into giving and doing too much as they raise their own children. ABOUT THE AUTHOR

1548 E. 4500 S., Suite 201 Salt Lake City, UT 84117

HOW MUCH IS TOO MUCH?

RAISING LIKEABLE, RESPONSIBLE, RESPECTFUL CHILDREN Parents want to be loving and nurturing, so where should the line be drawn? Asking the following questions is a great place to start. ±± Does the situation hinder the child from doing the tasks that support her development and learning at this age? ±± Does the situation give a disproportionate amount of family resources (money, space, time, energy, attention) to one or more of the children? ±± Does the situation exist to benefit the adult more than the child? ±± Would this situation potentially harm others, society, or the planet in some way? Let us all choose to recognize overindulgence for the risky business it is, work on one aspect at a time and stay underwhelmed. Our children will thank us for it (much later).

Jean Illsley Clarke, Ph.D., CFLE www.thegymatcitycreek.com

Learn More: How Much Is Too Much: Raising Likeable, Responsible, Respectful Children from Toddlers to Teens in an Age of Overindulgence by Jean Illsley Clarke, Connie Dawson and David Bredehoft

September 2014

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

HEALTHY MAGAZINE

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

The Truth About Aging And Hormone Levels Millions of men & women suffer from an imbalance or drop in hormone production. There can actually be a number of reasons for the change in levels for young and old alike. The most common reason is simply the aging process. In women, this is known as Menopause and with men, Andropause. Many people look at the signs and symptoms as “just part of getting older”; however, that doesn’t always have to be the case. Adequate levels of hormones are important to our overall health no matter how old (or young) we may be. SO, WHAT ARE THE SIGNS OF HORMONE DEFICIENCIES? Men need Testosterone. Signs of Low T are: • • • • • • • •

Irritability Decreased Energy Insomnia Low Libido Erectile Dysfunction Weight gain, especially around midsection Muscle loss And many others…

WOMEN NEED A COMBINATION OF TESTOSTERONE, ESTROGEN, AND PROGESTERONE. Signs of hormone deficiencies in women are: • • • • • • • • • •

Weight Gain Hair Loss Fatigue Insomnia Dry Skin & Wrinkles Hot Flashes Vaginal Dryness Painful Sexual Intercourse UTI’s And many others…

WHAT CAN BE DONE ABOUT DECREASING HORMONE LEVELS? For men, the answer is usually quite simple. A specific blood test can determine if your Testosterone is low. Once you get the diagnosis, you can discuss with your physician which treatment is right for you. Testosterone can be given in a cream or gel form, which is applied to the skin daily. It can also be given as an injection, typically given

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every 1-2 weeks, or it can be administered by inserting a small pellet just underneath the skin. This is typically done every 4-5 months. Women have a few more options. Depending on their symptoms, medical history, and the results of lab tests, they may need either one or a combination of Estrogen, Progesterone, or even Testosterone. (Yes women do need Testosterone, just much less than men need.) Estrogen can be given via pill or cream, however the cream has fewer side effects. Progesterone can also be given in a pill or cream; however there is no real difference between the two. Testosterone is best administered through Pellets. These small rice sized pellets are implanted just under the skin, in the fatty tissue. IS BHRT RIGHT FOR ME? Bio-Identical Hormone Replacement Therapy is commonly referred to as BHRT. Bioidentical hormones are chemically identical to the hormones that are produced by human endocrine glands, thus making it much easier for your body to use them properly. The fact is, almost all of us over the age of 40 (and in many cases over 30) begin to experience hormone imbalance. Over our lifetime, we are exposed to environmental and dietary toxins, which contribute to the natural decline of hormones as we age. Other factors, like stress and certain medical conditions, as well as prescription drugs, can complicate the problem. In order

to balance your hormones for optimal health and wellness, it is critical to be evaluated by a highly trained physician including comprehensive lab testing and in depth consultation prior to creating a personalized treatment plan. WHERE CAN YOU GO TO SEE IF BHRT IS RIGHT FOR YOU? There are many clinics that offer BHRT therapy. Some specialize in just one or two dimensions of the therapy while others can address a more comprehensive spectrum of analysis and treatment. The Utah Vitality & Wellness Center offers all the available options to ensure you are prescribed the treatment plan that is just right for your specific needs. They not only offer BHRT & Anti-Aging therapies, but also offer treatments for Sexual Dysfunction, Weight Loss, and General Wellness. ABOUT THE AUTHOR

ALLEN THOMAS, NRP 8706 S 700 E Suite 205 Sandy, UT 84070 (801) 566-2200 UtahVitalityCenter.com

Allen has a background in emergency medicine, and has spent his last 8 years focusing on Hormone Replacement, Sexual Medicine, and General Wellness. He attended the University of Alabama in Birmingham and studied Biology & Emergency Medicine. Allen is married and has two energetic children. He enjoys fitness and the outdoors.

September 2014

UP “If you have never been hated by your child, you have never been a parent.” -Bette Davis

WHY &HOW TO PUNISH CHILDREN A modern approach to discipline WRITTEN BY ANGELA SILVA

34 HEALTHY UTAH

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he art of disciplining is a timeless challenge, as evidenced by the proverb from thousands of years ago: “train a child in the way he should go, and when he is old he will not depart from it.” Furthermore, child discipline sits on pillars of passion and family tradition, making the topic of punishment supremely sensitive, with ardent advocates and fervent opponents of spanking, time outs and whatever other punishments families concoct. Fortunately, modern behavior psychology has come up with some keys to success, helping us in the intimidating battle of making ready the adults of tomorrow. Before you decide what kind of discipline you will impose on your children, you must first understand the purpose of and difference between punishment and discipline. Punishment is an act of consequence for a mistake already committed, with the emphasis on the consequence rather than the behavior. Discipline focuses on training and correcting behavior with maturity and future success in mind. Parents may choose to spank their child whenever they misbehave, regardless of the situation, with the idea that the child will associate the pain with the behavior, and prevent them from repeating that behavior. Modern behavioral psychologists have found that the more closely linked a consequence is to its behavior, the quicker a child will learn the association and change that behavior. If a teenager were to break his or her curfew, behavioral psychologists would perhaps suggest that a parent could make the curfew earlier for a set amount of time to teach the teenager to respect that boundary. Rather than forbidding any outside activities for poor performance in school, behavioral psychologists may recommend parents increase the amount of time a child spends on homework or just on the particular suffering subject to help the child get caught up and to teach them work ethic. Regardless of the specific consequences you set in place for inappropriate behavior, there are two important components that must be in place for discipline to be successful – consistency and sincerity. If you allow a child to get away with a behavior sporadically, they will not learn that it’s wrong. They will also not learn to respect your authority, and may start to question it in other areas. Setting clear rules and boundaries with clear consequences is crucial, but sticking to them is even more important. Be firm and loving, while making sure they understand the connection between the behavior and the consequence.

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Lastly, teach your children by example. You can tell them a hundred times not to swear, but if they hear you swearing repeatedly they will not believe you when you tell them it’s bad. Show them how to be honest, how to work hard, how to respect others, and how to be patient. Show them the importance of being kind to others and accepting responsibility for your actions. They will remember a lot more from what you do than from what you say. Just being a good example will make a much longer-lasting impact than any amount of chores or grounding your children may be subjected to.

_________________

are you lost on the web?

“Don’t worry that children never listen to you; worry that they are always watching you,”

said Robert Fulghum, author of All I Really Need to Know I Learned in Kindergarten.

_________________ Parenting is a tough job, and seeing your children make mistakes is never fun. Discipline, however, is critical for their development. By teaching your children to respect rules and boundaries and to be accountable for their behavior and how it affects others, you are preparing them to be responsible, self-disciplined adults.

THE MORE CLOSELY LINKED A CONSEQUENCE IS TO ITS BEHAVIOR, THE QUICKER A CHILD WILL LEARN THE ASSOCIATION AND CHANGE THAT BEHAVIOR

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September 2014

Kid-Friendly Recipes Tired of working hard to make family meals, only to have your kids turn up their noses at their food? Have you given in to making your kids separate meals for dinner just to get them to eat? If this sounds familiar, check out these kid-friendly recipes that are healthy and can be enjoyed by the whole family.

Breakfast:

Quick Breakfast Taco INGREDIENTS 2 corn tortillas 1 tablespoon(s) salsa 2 tablespoon(s) shredded reduced-fat Cheddar cheese 1/2 cup(s) liquid egg substitute INSTRUCTIONS: 1.

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Lunch:

Chicken Bagel Pizzas INGREDIENTS: 2 plain bagels, sliced in half 1/2 cup lower-sodium marinara sauce 1 cup shredded chicken breast 1 cup pre-shredded part-skim mozzarella cheese INSTRUCTIONS:

36 HEALTHY UTAH

Preheat broiler.

Place bagel halves, cut sides up, on a baking sheet. Broil 2 minutes or until lightly toasted.

Spread 2 tablespoons marinara on cut side of each bagel half. Top each half with 1/4 cup chicken, and sprinkle with 1/4 cup cheese. Broil bagel halves an additional 2 minutes or until cheese melts.

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Dinner

Popcorn Shrimp Ingredients ½ pound of shrimp – de-veined and clean 1 cup of panko breadcrumbs 2 teaspoons of Old Bay seasoning ½ teaspoons of pepper ¼ cup of parmesan cheese 1 egg - whisked garnish - parsley chopped and lemon slices cooking oil INSTRUCTIONS 1.

In a skillet pour cooking oil—you want 1 inch of oil—heat over medium/high heat.

Take one bowl and whisk the egg

Take another bowl and combine well: panko, old bay seasoning, parmesan cheese, and pepper

Take each of shrimp and place into the egg then into the panko

Fry each shrimp until the panko is lightly brown and shrimp is pink/ red (a couple minutes each side)

Place each cooked shrimp on a towel to soak up the excess shrimp, garnish and serve

Source: budgetsavvydiva.com

Snack:

Apple Nachos Apple nachos are ridiculously easy and healthy snack for adults and kids alike! Use this recipe like a template and sub in or out ingredients to personalize this playful snack. Dried fruits, seeds and nuts are always a perfect pick.

Google owns

Ingredients: 3 crispy and slightly tart apples 1 tsp lemon juice 3 tbsp creamy natural peanut butter 1/4 cup sliced almonds 1/4 cup pecans 1/4 cup flaked unsweetened coconut 1/4 cup nondairy chocolate chips 1.

Instructions:

Slice apples very thinly.

Spritz apples with lemon juice.

Melt peanut butter and drizzle over the apples.

Top with coconut, pecans, almonds, chocolate chips, or any other toppings you like.

Source: allysonkramer.com

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Best-selling cookbook author, recipe developer and food photographer, Allyson is a master of plantbased and gluten-free fare. Visit her mouth-watering blog: allysonkramer.com.

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September 2014

5 WAYS TO BANISH

BACK-TOSCHOOL BLUES WRITTEN BY LINSY HUNSAKER

ou might be overjoyed to have the kids back in school. No more muddy footprints. The TV all to yourself. But you might also feel a bit gloomy. It’s normal. Deanna Pledge, a family and child psychologist, says that you might need to work “very consciously to reinvent [yourself] without that child at the center of [your] universe.” So here are some tips to help. Sources: MSNBC and SheKnows.com

38 HEALTHY UTAH

1. PAMPER YOURSELF

You probably have errands, laundry, dishes, and dinner to get done, but start them off with a little self-care. The kids aren’t home. So watch your favorite television show, paint your toenails, and break out the secret chocolate cabinet. Or just revel in the quiet.

2. GET CREATIVE

You were probably so busy over the summer supporting sports, swimming, and vacations that you didn’t have time for your own interests. But now you do. So find a yoga class, join a book club, or learn an instrument. Of course, you still have lots to get done. But you can squeeze in an hour for yourself.

3. FORGIVE YOURSELF

You may have expected the new school year to signal conquering that laundry pile, organizing those papers, and painting

the bathroom, but cut yourself a break. If you’re sad, cry a little. If you’re unmotivated, find something fun to do. And if you’re just fed up, make your kids help with dinner. They’ll need the skill for college.

4. GET INVOLVED

If you’re having a really hard time, you can always just go to school with your kid. “There are lots of opportunities for parents to be involved in the school,” Pledge told MSNBC. “It’s also nice for the child. It gives them a sense of being special.” So get involved. It’s psychologist approved.

5. PLAN FOR YOURSELF

Your week may be full of driving kids to and from school and their friends, but you need people, too. So find a group of friends. Whether that means a softball league or drinks on Friday night, you deserve your own extracurricular activities. Just remember to clean the SpaghettiOs from your shirt.

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“An at-home mother is not automatically an attentive mother, nor is an employed mother necessarily inattentive,”

WORKF O RCE

Ellen Galinsky, president of the Families and Work Institute

versus

HOME FRONT PARENTAL EMPLOYMENT AND KIDS’ WELLBEING WRITTEN BY KARLI MOATS

40 HEALTHY UTAH

In 1930, a couple of respected economists predicted that with a rise in technology the time spent in the workforce would significantly decrease to a shocking 15 hours per week. These economists also said that Americans would benefit from having three times the number of vacation days they had back then, giving people more time to spend with their families and find leisure in their lives. Wouldn’t that be the dream? Well, we are far, far away from that prediction. These days, work hours are higher than ever before. According to the United States Department of Labor, in 2013 out of 34.4 million US families with children, 88.2 percent had one parent employed, and in 59.1 percent of these families both parents worked. We live in an expensive world with a lot of demand, and therefore parents are feeling the pressure to support their families monetarily.

These statistics are not inherently bad. Providing for a family is a major responsibility and having income is the biggest part of that. Questions arise when it comes to how much time we’re allotting to family versus work. How often are children alone, and what influence does this have on child behavior and outcome? Does all that work we put in to provide for kids hurt how they turn out? Parental employment and children’s wellbeing is tricky. It seems we are required to give 100 percent in parenthood, and 100 percent in the workforce, but both mathematics and human capacity say that isn’t a reasonable requirement. So where is the balance, and how do we find that perfect happy medium?

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PA RENTING Let’s talk about parenting for a minute. Just because you work long hours doesn’t mean you are a bad parent, and just because your job is to stay home with the kids doesn’t mean you are a great parent. Spending time with your kids is not great parenting unless it is quality time. The bottom line is that we need to be aware of our kids, pay attention to them and build relationships with them. Kids aren’t something to check off a list, so whatever the amount of time you are given to spend with your kids, make it count.

T H E P O S I T I V E AND NE G AT I V E E F F ECT S O F WO R K The most important thing to remember with children is that they need a bond. Starting at the beginning of their lives, babies require intense interaction, which allows them to begin to properly develop. Because of this, mothers who go back to work shortly after birth are often looked down upon. A study completed by Columbia University reported that infants raised by mothers with full-time jobs scored lower on cognitive tests through early grade school. Other studies suggest that these children have significantly more behavioral problems by 1st grade. Part-time work shows much less of an association, and working when your child is a toddler versus an infant shows little evidence of being problematic. The Columbia study found that mothers with full-time jobs also displayed many positive attributes that could counter the negative effect. Working moms displayed higher income, a higher likelihood of seeking quality childcare, and a greater responsiveness and sensitivity to their children. Furthermore, in a study done by the University of MichiganAnn Arbor, results showed that daughters of employed mothers had higher academic achievement, and were more likely to pursue high-income careers. Ultimately, many effects of work vary with situations as well. Economic status, family dynamics, and a variety of other factors play into every situation making it different for each family.

10 Ideas

TO SPEND QUALITY TIME WITH YOUR KIDS: 1. Go on a family walk before bedtime 2. Make dinner with your kids 3. Fix something together 4. Play a family game 5. Have an ice-cream sundae night 6. Take a trip together 7. Play their games 8. Make nicknames for each other 9. Take your kids on a special date 10. Be available, and turn off your phone

Sources: www.familylife.com, www.futureofchildren.org

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T H E E ND R E S U LT When it comes down to it, you can’t always predict how your family life will be. Many people have no choice but to work. Many people desire work and need to pursue that path. How children fit into these mixes is unique to every family. The key is figuring your hours. Make time for work, but don’t neglect to make time for kids, too. Do your best to leave problems and stress from the workforce outside your home. Whether it be walking together, playing together or eating together, find hours in your day for “together” with your kids.

September 2014

wellness

Why

Mondays Actually Are the

WORST

THE TERMINATION OF A WEEKEND IS A TERRIBLE WAY TO START YOUR WEEK, BUT IT’S A CRUEL MONSTER WE ALL FACE.

Mondays Hurt

A Tokyo Women’s Medical University study shows blood pressure readings are higher on Monday than at any other time of the week. It may explain why deaths from heart attacks and strokes tend to peak on a Monday morning. There are 20 percent more heart attacks on Mondays than on any other day.

Monday Sickness

Google searches for health topics are 30 percent more frequent in the start of the week, according to investigations of searches from 2005 to 2012 by San Diego State University, the Santa Fe Institute, Johns Hopkins University, and the Monday Campaigns. Are we finally learning what we meant to look up over the weekend, or does Monday make us feel sick inside?

Sources: The European Journal of Epidemiology, BBC News

SUNDAY NIGHT BLUES ARE REAL In a recent international poll, 78 percent of respondents reported experiencing “Sunday Night Blues.” In the US, 59 percent said they get it “really bad.”

Source: American Journal of Preventive Medicine

A survey of 3,000 people found that Sunday night was the worst for falling asleep. In fact, 40 percent said Sunday night was the worst night for sleep, which dwarfs any other day.

Source: Monster.com

Keys to Beating Monday 2. 3.

Live in the moment during the weekend. Don’t spend time thinking about work. Make sure you’re unplugged. Schedule something during the week to look forward to. The next weekend is so far away. When Monday morning hits, don’t try to internalize every task for the week. Nail down what you will get done that day. Don’t make Monday weigh more than it actually does.

42 HEALTHY UTAH

Source: Toluna Omnibus

Healthy-Utah.com

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September 2014

wellness IT IS SAFE TO SAY THAT ONE OF AMERICA’S FAVORITE HOBBIES IS OBSERVING OTHERS IN CONFLICT. YOU TURN ON THE TV TO FIND SHOWS OOZING REALITY, DRAMA, AND OUR FAVORITE— CONFRONTATION. EVERYWHERE YOU LOOK YOU FIND MEDIA BROADCASTING FIGHTS, DIVORCE AND ABUSE. WHEN YOU THINK ABOUT IT, IT’S SLIGHTLY SICK HOW MUCH WE LOVE TO WATCH IT. WELL, SICK IS RIGHT, BECAUSE A RECENT DANISH STUDY PUBLISHED IN THE JOURNAL OF EPIDEMIOLOGY AND COMMUNITY HEALTH FOUND THAT ARGUING, WORRY AND DEMAND CAN CAUSE A SERIOUS DOWNFALL IN YOUR HEALTH.

FIGHTING

TO THE DEATH

HOW FREQUENT FIGHTING INCREASES THE ODDS OF AN EARLY DEMISE WRITTEN BY KARLI MOATS

Let’s take a look at relationships. These interactions with others are essential for positive health. However if taken the wrong way, relationships can cause drastic problems. To determine the exact effects of things like anger, hostility, and contention on health, researchers at the University of Copenhagen took on a project with nearly 10,000 men and women. These people, ages 36 to 52, were asked how often they experienced conflict with family, friends, partners, children and neighbors. Furthermore, the study asked about worries and demands within these relationships. The results were a bit shocking. After 11 years, researchers found that those considered “frequent fighters” were two to three times more likely to die than those who kept the contention to a minimum. This even included those who fought with people outside their families. The cause of death was similar in all cases: cancer, heart disease, stroke, accidents, liver disease, and suicide. All are also linked to personality traits that are said to cause arguments including hostility and aggressiveness. It seems to be somewhat of a vicious cycle. If your temper is not easily controlled, it can lead to possible arguments, and sadly end in an earlier death. So what is the answer? “It seems from this study that it would be a good idea to reduce the amount of conflict in your life,” says Rikke Lund, a public health researcher. Lund seems to have stated it perfectly. Find peace, and keep things simple, because in the end a happy life is a longer life.

SOURCE: USATODAY.COM

44 HEALTHY UTAH

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September 2014

nutrition

FRUIT JUICE for kids

A Questionable Choice Research has shown time and time again that when people are given any quantity of beverage, whether large or small, their food intake does not change.

can probably go without saying that soda and sugary drinks are not healthy or good for our bodies. But many people would not place fruit juice in that category, although it might just belong there. Fruit juice has been adopted as an easy way to get the benefits of fruit and vegetables, especially for children. What most people donâ&#x20AC;&#x2122;t realize is that many fruit juices have the same amount and sometimes more sugar than soda. This sugar amounts to a substantial amount of extra calories in our diet. In addition, beverages do not provide the same amount of satiation as food, so these calories from beverages are almost always in addition to what we eat, instead of replacing the food we would eat. Many people would argue that their morning smoothies or juice blends fill them up until lunch. Consider the analogy of a glass of marbles and sand. If you first place the sand in the bottom, and then the marbles on top, you can only fit so many marbles. If you first put the marbles in, and then pour the sand, the sand will fill in the gaps around the marbles so that more can fit. This is similar to what occurs in our stomachs when we drink. We can make a smoothie with 5-6 oranges, or we can eat 1-2 to get the same amount of satiation with less sugar and fewer calories. Calories from beverages are almost always in addition to food calories, making it very easy to get too many calories from our drinks. There is no doubt that compared to decades ago, there is much more variety and access to an assortment of beverages. This is evident in the fact that in the 1970â&#x20AC;&#x2122;s the average adult consumed about 290 calories a day from beverages, and today, the average adult consumes 490 calories a day from beverages. This trend is also seen with calories from food, evident that more calories from beverages do not mean fewer calories from food. This is one of the problems with fruit juice. Although the sugar in 100 percent juices is from natural sources, it is still a source of calories. Eating fruit rather than drinking it can help us maintain dietary control. This does not mean you must dump out and avoid all calorie-heavy beverages. The key is being knowledgeable and aware of your calorie and nutrient consumption and getting the most out of what you eat and drink. If there is no other way for a child to get the benefits of fruits and vegetables, juice is a good option as long as it does not accompany nutrientsparse, high-calorie snacks and foods. But if you have the option of choosing whole fruits or fruit juices, choose the whole foods to allow more consumption with less sugar and fewer calories.

WRITTEN BY ANGELA SILVA

46 HEALTHY UTAH

Healthy-Utah.com

nutrition My Child Is Addicted to

JUNK FOOD Bringing balance to your sugar monsters

ou know all the scary stats: sugar prevents focus, junk food spawns sluggishness and fast food causes obesity. Not to mention that unhealthy eating can result in depression and self-esteem issues. You’ve been sufficiently freaked out. But there’s no need to panic. If your child is addicted to deep-fried, sweet stuff, all hope is not lost.

1. DON’T FORBID IT

The first thing you need to realize is that suggestion is a powerful thing. “As soon as you tell a child a certain food is forbidden, it becomes very desirable,” says pediatric dietician Laurie Higgins, of the Joslin Diabetes Center in Boston. If you forbid junk food, they’ll gorge themselves on Doritos at their friend’s house. So give them junk along with the good stuff. “If your child has established a wellrounded diet including vegetables and fruit,” says Amy Jamieson-Petonic of the Fairview Hospital Wellness Center in Cleveland, “it’s fine to introduce treats as soon as she starts asking for them.” Just make moderation and good portions the norm.

“As soon as you tell a child a certain food is forbidden, it becomes very desirable”

2. DON’T MAKE A BIG DEAL

It’s important to refrain from making food a reward. Jamieson-Petonic advises giving your kids snacks for their taste and texture, not as a way to comfort them. So when your kid melts down in the grocery store again, try bribing them with a movie or the swimming pool. Don’t go for the ice cream cone cop out.

3. DON’T BE A HYPOCRITE

“If you don’t want your child to become fixated on [candy], make sure it doesn’t play a big role in your own life,” says Cynthia Northington, psychology professor at William Patterson University. Your home is a culture, so create a positive one. If you want your kids to have healthy habits, you need to eat sweets in moderation and gobble down healthy veggies as well. Your relationship with food affects them. So follow your own advice.

WRITTEN BY LINSY HUNSAKER

Sources: Parents and San Francisco Chronicle

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September 2014

EATINGDISORDER

wellness

48 HEALTHY UTAH

â&#x20AC;&#x153;Children and

adolescents who are highachieving, perfectionists and who have highly sensitive temperaments are generally at a higher risk than other children for developing an eating disorderâ&#x20AC;?

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EATING DISORDER TRIGGERS INCREASE DURING BACK TO SCHOOL TRANSITION

R Research has shown that life changes, such as the transitions to middle school, high school or college, can serve as triggers that may contribute to the development of an eating disorder. For this reason, parents of adolescents making these transitions should be vigilant in recognizing the early signs of these disorders.

“Children and adolescents who are high-achieving, perfectionists and who have highly sensitive temperaments are generally at a higher risk than other children for developing an eating disorder,” said Julie Holland, MHS, certified eating disorders specialist and chief marketing officer of Eating Recovery Center, an international center providing comprehensive treatment for anorexia, bulimia, EDNOS and binge eating disorder. “For these individuals, unhealthy coping mechanisms may be utilized to manage the stressors associated with significant life changes.” A 2012 study from the Journal of Clinical Nursing found that significant transitional events, as well as a lack of support following traumatic life events, could serve as eating disorder triggers. Researchers identified school transitions as one of the six main factors that triggered eating disorders among the individuals who participated in the study. School transition experiences such as adapting to a new environment, meeting increased academic demands, struggling with social pressures and grappling with

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WRITTEN BY THE EATING RECOVERY CENTER

the physiological changes that occur during adolescence can create a perfect storm in which an individual with a highly sensitive temperament or a genetic predisposition for an eating disorder may turn to disordered eating behaviors as an anxiety management tool or coping mechanism. To help parents manage their children’s transitions to new school environments, Eating Recovery Center highlights five back to school tips to help parents promote healthy attitudes about food and body shape and size. Look for discreet warning signs. Although weight loss can be an indicator of disordered eating, it may not be immediately apparent. A child may be displaying signs of an eating disorder if his or her schoolwork and grades begin to suffer, if he or she becomes socially withdrawn and increasingly anxious, tired and lethargic. Parents should also be aware if their child begins wearing roomier or layered clothing, even on warm days. Avoid comments about your child’s body shape or size. When shopping for new school clothes avoid commenting on your child’s weight or body size and instead focus on his or her preferences regarding color, style, etc. Have an honest conversation about peer pressure and the dangers of replacing food calories with alcohol calories if your son or daughter is getting ready to make the move to college. Discuss the physical

consequences of disordered eating and drinking behaviors, such as liver damage from excessive alcohol consumption or the significant internal damage poor nutrition can cause. Remind your teenage athlete not to overdo his or her training in an effort to make a high school sports team. Watch for signs of overexercise, such as sports preparation when he or she is injured or sick, or exercise that significantly interferes with daily activities and schoolwork. Be a positive body role model. When helping an adolescent recover from the body-focused bullying that can sometimes accompany going back to school, a parent who has positive body image will have far more credibility than one who consistently criticizes his or her own looks. “It is important to remember that what triggers an eating disorder may not be what perpetuates it,” said Holland. “Though school transition pressures may have precipitated an eating disorder, the factors that enable its continuation are often complex. Early intervention and treatment from qualified eating disorders professionals are essential to maximize opportunities for lasting recovery.” Source: Eating Recovery Center. For more

information, please contact them at 877-

218-1344 or info@EatingRecoveryCenter. com or confidentially chat live on their website at www.EatingRecoveryCenter.com.

September 2014

wellness

FIGHTING

ALONE MICHELLE VANCE’S BATTLE WITH BIPOLAR DISORDER, AND HOW SHE OVERCAME

WRITTEN BY MICHAEL RICHARDSON

nderstanding your enemy is the first key to winning a battle, but more often than not, that is a luxury the mentally ill don’t possess. The story of Salt Lake City’s Michelle Vance highlights the damage mental illness’ stigma brings, and the need for change. In Michelle’s case, as is the case with many, it wasn’t just that she didn’t understand the issues at play—nobody else around her did either, including family, friends and even teachers. She recalls privately explaining her health condition to a teacher who embarrassed her in front of a class. She remembers people somehow treating her as intellectually inferior when she related her bipolar disorder, even though that illness doesn’t affect intellect at all. “People relate mental illness to not being smart, quick or all there,” she says, “which isn’t true.” Misunderstandings like this are a huge roadblock for young people who need help. Another common misconception is that the mentally ill are dangerous. “I’ve always found it funny when people think that I’m a dangerous person; it couldn’t be further than the truth,” Michelle says. It wasn’t until she was diagnosed at age 16 that Michelle finally had a name for what she was experiencing. But that didn’t fix the issues she dealt with. Her family offered little support, and she had no peers or confidants.

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For years she took part in different residential treatment programs. At 18 she checked herself into the Utah State Hospital where she spent months learning about mental health and accepting who you are. But she still lacked a positive belief in the future. “I had accepted my mental illness, but I hadn’t accepted that life was worth it,” she says. After the mental hospital, she got into partying, substance abuse and other problems. The pivotal point was the tragic suicide of her friend. At that moment she realized she could be better, and started to care about her future. She became determined to not let her disorder get the best of her life.

BIPOLAR DISORDER IS CHARACTERIZED BY AN IRREGULAR PATTERN OF CHANGES IN MOOD, ENERGY AND THINKING. THESE CHANGES CAN BE DRAMATIC OR SUBTLE. That decision led to Michelle’s service as a volunteer. Now she is certified peer support specialist working for the National Alliance on Mental Illness (NAMI) and the Utah Family Coalition in Utah to help other youth who are dealing with similar obstacles that she had to deal with. She was recently recognized for

her work by the Substance Abuse and Mental Health Services Administration (SAMHSA) as part of their Children’s Mental Health Awareness program. These changes didn’t mean that the bipolar symptoms disappeared, however. “I still struggle with highs and lows, but I’ve learned some ways to cope by myself,” she says. She was at one point on eight different medications. Now that she understands herself and her illness, she is better able to control symptoms without medication. As part of her work, Michelle is trying to help erase the stigma attached to mental health. First and foremost, she says, the people with mental health concerns, especially youth, need to be able to talk about what they’re feeling. This often isn’t the case, as uninformed families and friends tend to detach mental illness from the world of medicine and shame it in a dark corner to be ignored. “If it’s not okay to talk about what you’re feeling and experiencing, then it’s hard to get help,” Michelle says. Michelle says treatment systems need improving as well. The study of mental health is still progressing, and public misunderstanding is the biggest inhibitor to progression.

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Are You Eating Your Emotions? “I totally fell off the wagon.”

to be more self critical and down on herself, creating a downward spiral.

Jenna blurted out as she wandered into the healthy lifestyle class with a downtrodden look.

Emotions can be tricky and elusive. But think of emotions as messengers.

Many programs that address emotional eating focus on helping you deal better with negative emotions and this is important, but it’s even better to address the mental program behind the emotion.

Emotions give us information about life, both the good and the bad. And behind every emotion there is a thought causing the emotion. If you think positive thoughts – you have positive emotions. If you think negative thoughts—you have negative emotions.

Through NLP and Hypnosis, we actually change the thought pattern at the unconscious level, so that when these old thoughts get triggered, they no longer feel true and you don’t have the negative emotions in the first place

Sometimes negative thoughts can get stuck in the unconscious mind and then they replay over and over. As in Jenna’s case, it was the thought, “I’m not good enough,” and it was triggered when her mom was around. These thoughts are hard to fight against because they are automatic and can be deeply ingrained.

What are your patterns with emotions and food? Are you eating your emotions?

“What do you mean, you know it’s ok if you have a treat a two?” “No it was not ok. I ate a whole bag of peanut M&Ms.” Jenna replied. “That’s not too bad,” I said. “Wait you don’t understand, it was a one pounder. I just couldn’t stop myself ‘til I ate my way to the bottom. “ “You’ve been doing well Jenna, so what was different this week than other weeks?” I asked. “Nothing,” she paused, “except my mom came to visit.” Jenna replied. The rest of the group giggled because they got it before she did. Then, the lights went on for Jenna. “Oh – I get it. My mother is always trying to change me, I know she’s trying to help, but it gives me this feeling that she doesn’t approve. And so I looked to the bag of M&Ms.” This awareness pointed Jenna to underlying feelings of self criticism and doubt that were especially triggered when her mom was around. She would then turn to food to try to change how she felt, but this only led her

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The first step is to recognize the link between food habits and your emotions. Once you’ve noticed the pattern, look for the thought behind the emotion. What am I thinking that caused the emotion? One client, Susy noticed that every time she had an interaction with a certain coworker, she had to go find the donut cart. When she thought about it, she noticed that the coworker was naysaying her input. This triggered an old thought, “My opinions don’t matter,” which caused her to feel down. So Susy was seeking out the donut cart to change her feelings. If it’s a recurring negative thought it is likely a mental program that the unconscious mind has picked up.

Adapted from the chapter on Emotional Eating from my book, A Lighter You! Train Your Brain to Slim Your Body. To find out more about emotional eating, cravings and self sabotage, take the free 7 day ecourse at www.alighteryousystem.com ABOUT THE AUTHOR

Holly Stokes

The Brain Trainer 801-810-9406 The Brain Trainer, offers Hypnosis and Neuro- Linguistic Programming in Salt Lake City. She loves helping clients change habits, patterns and programs of the mind to achieve health, happiness and success. She has developed “brain training” programs for weight loss, life happiness, and business achievement. Visit the website: www.BrainTrainerCoach.com or email holly@BrainTrainerCoach.com

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Caring for Your Child’s Teeth A Guide for Proper Dental Treatment at Every Age

hen your child was first born you probably started following a rigorous schedule of appointments with your pediatrician to keep him or her healthy. Many parents are not aware that children also need proper dental care and oral check-ups starting at an early age. Tooth decay in toddlers, preschoolers, and schoolage children is one of the leading preventable diseases in the U.S. It can lead to several health and lifestyle complications, including pain and soreness, improper speech development, inability to chew properly, missed school days, premature loss of baby teeth, infections, inflammation and gum disease. Here is a quick guide to help you understand your child’s oral care needs from birth through teenage years.

BABY TEETH

Just because kids lose baby teeth doesn’t mean they don’t need them—baby teeth are important placeholders for adult teeth and are at risk for tooth decay without proper care. Birth to 12 months: • Make oral health check-ups part of your baby’s well-child visits with your doctor. • When the first teeth erupt from the gums, wipe them gently with a wet washcloth or lightly brush them with water and an extra soft bristle toothbrush. Do not use toothpaste. 12 to 24 months: • Brush your child’s teeth at least twice a day using a baby toothbrush and water. Talk to the dentist about whether you should use toothpaste. • Avoid sugary drinks like juice or milk between meals and fill bottles with water when putting children to sleep.

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• • •

Wean children of sucking habits on things like pacifiers or thumbs. Take your child for their first visit with a dentist before age 2. Talk to your dentist about how to help your child get enough fluoride, especially in Utah where it’s not in the water.

• •

CHILDREN’S TEETH

Baby teeth play a role in helping toddlers and preschoolers with chewing, swallowing, speech development, and creating space for adult teeth. Ages 2-5: • Help children brush their teeth for 2 minutes, 2 times a day. Use a soft-bristle toothbrush and a pea-size amount of fluoride toothpaste, making sure the child doesn’t swallow it. • Begin flossing as soon as two teeth touch each other. • Dentists recommend that you continue to help your child brush until the age of 4, or around they time they have the motor skills to neatly write their name. • Go in for dental check-ups once or twice a year. • Fill sippy cups with water and limit sugary drink intake (juice, milk, sports drinks, soda, lemonade, and tea). • Feed your child healthy meals and snacks that are low in sugar. Ages 6-10: • Around age 6 children will start losing baby teeth as permanent teeth erupt. • Schedule dentist appointments every six months for check-ups and cleanings. • Feed children healthy food and snacks to help develop strong teeth and healthy gums. • Talk to your dentist about getting sealants on permanent molars to protect against cavities. • As children begin participating in sports and outdoor recreation, make sure teeth are protected with a mouthguard. • The American Academy of Orthodontists recommends children get screened around age 7 to identify developmental, jaw, or bite problems. Correcting issues early may prevent more extensive (and expensive) orthodontic treatment later.

PRE-TEEN AND TEENAGER’S TEETH

As children grow they should take on more of the responsibility for good oral health.

• • • •

Teens should be brushing morning and night with a soft bristle toothbrush and fluoride toothpaste. Encourage flossing at least once a day to remove plaque between teeth. Continue to visit the dentist for check-ups twice a year. Help your teenagers eat a healthy diet that is high in lean protein, fruits, vegetables, and whole grains, and low in sugar and processed foods. Teach your children about the dangers of cigarette and secondhand smoke, which can contribute to tooth decay, gum disease and other health issues. Visit an orthodontist (if you have not done it yet) to find out if your child will need braces.

Proper oral health care at an early age can help prevent problems later in life. Oral health is intricately connected to our overall health, and should be just as much a priority as doctor visits. If you don’t have a dentist, contact The Dental Clinic at Roseman University (www.rosemandental. com) to find affordable and high quality dental care for your whole family.

ABOUT THE AUTHOR

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

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

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STOP SUFFERING! Medical Technology Provides Relief for Headache and Migraine Sufferers. • Over 45 million Americans suffer from headaches and migraines. • Over 900,000 Americans experienced a migraine attack yesterday. • Migraines represent one of the most active patient communities on the internet, with over 1,000,000 related searches each month.

ccording to the National Headache Foundation, over 45 million Americans suffer from chronic, recurring headaches. About 20 percent of children and adolescents also have significant headaches. And, according to the American Migraine Foundation, 36 million Americans (about 12 percent of the population) suffer from migraine headaches. One in four households in America have a member with migraines. They are three times more common in women than men, with migraines affecting 30 percent of women over their lifetime. Many people who suffer from headache problems have spent significant time and money looking for a solution. They have visited multiple health care professionals and tried various medications and therapies without much relief. Now, a new diagnostic and treatment system has been introduced to dental offices called TruDenta. This leading edge technology allows professionals to quickly pinpoint the problem and successfully alleviate the pain.

Q: Dr. McNeil, when a patient who has suffered from migraines or chronic headaches comes to you, what is done initially to determine what could be the source of their symptoms?

A: The new technologies we use allow us to screen patients using a digital force analyzer to measure the different dynamic forces in the mouth (musculature, joints, teeth) to pinpoint imbalances. This allows us to determine the type of treatment or combination of therapies that might be needed. We also use a computerized tool that measures the cervical range of motion and identifies dysfunction or disability in the muscles of the head and neck. In a 15-minute screening appointment we can quickly rule in or rule out whether the patient’s headaches are related to improper or imbalanced forces.

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Q: Does the program involve pain, needles or prescription medications?

A: No. In fact, it’s exactly the opposite. There is no pain whatsoever with our treatments. The TruDenta treatments are conservative and non-invasive and the program is specifically designed to help get patients off prescription medications. Most clients report that the therapies are very relaxing, and most experience pain relief after just one or two treatments.

Q: Give us an example of the kinds of treatments you might perform on a chronic headache sufferer. A: Because headache and migraine sufferers have many sensitivities that can trigger pain, our treatment plans are designed to be slow, conservative and effective. We use a combination of FDA approved medical devices to reduce inflammation and restore blood flow in the muscles and tempromandibular joint (TMJ). Additionally we use low-level cold laser therapy to help restore energy at a cellular level. What really makes this system unique is the blend of treatments: neuromuscular sports medicine – targeting muscles and nerves – combined with advanced dental treatments targeting TMJ dysfunction and muscle imbalance.

Q: What kind of results have you seen?

A: The results have been amazing. We have treated a number of patients who have been plagued with severe headaches and migraines for more than 10 years, robbing them of countless hours of their lives every week. These patients are crying in my office desperate for help. When you can completely take away their pain in a matter of weeks, it becomes a life changing experience for the patient. As a health care professional, the ability to help clients

become free of pain is the most rewarding part of my practice.

Q: What else can the TruDenta technology and training you have received be used for?

A: The TruDenta system is not only effective on patients with headaches, migraines and TMJ problems, but also patients who clench or grind their teeth, suffer from vertigo, or have tinnitus (ringing of the ears). We can also help patients who are suffering as a result of head or neck injuries from sports related traumas, falls or car accidents.

ABOUT THE DR. MCNEIL

Dr. Ryan S. McNeil, D.D.S Midvale Family Dental PC

6895 South 900 East Midvale, UT www.MidvaleFamilyDental.com Dr. Ryan S. McNeil, D.D.S is a certified

TruDenta Provider. If you would like to learn more about TruDenta, or to find out if you are a candidate for this treatment, please visit our website at utahsmiledocs.com or call to schedule a Complimentary Consultation. 801-255-4555

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Make Sure Your Kids and their Classrooms are Ready for

Back-to-School

ake sure if your children have asthma, allergies, or both, they are prepared for back-to-school. According to the American College of Allergy, Asthma and Immunology (ACAAI), on any given day, more than 10,000 kids miss school due to asthma, adding up to millions of lost days every year. The classroom – and the playing field – can be full of triggers for kids who suffer from allergies and asthma. If kids are having difficulty breathing, are sneezing, have runny noses and itchy eyes, and haven’t slept well the night before, they won’t perform at their best at school.

classroom to look for triggers such as a classroom pet, pollen and dust. Be aware that classmates with a pet at home can also trigger an allergic reaction in your little one, since these allergens can be transferred to school via clothing and backpacks. If your child is coughing, having difficulty breathing, has a rash, runny nose or is sneezing, it may be an allergic reaction to something at school and he or she may need medication. •

Here are some tips from the ACAAI to help your kids enjoy healthy, symptomfree days in the classroom and out on the sports field: •

•

Before school starts, if you suspect your child may have allergies or asthma, make an appointment with me. I will put together an allergy action plan for your child by pointing out triggers, and helping them understand what causes their symptoms. Studies show that children with asthma under the care of an allergist have a 77 percent reduction in lost time from school. Make an appointment with your child’s teacher and/or school administrator to walk through the

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•

Discuss how to handle emergencies. Since 2010, all 50 states have laws protecting students’ rights to carry and use asthma and anaphylaxis medications at school. Children who are at risk for a life-threatening allergic reaction (anaphylaxis) also should have epinephrine to use to prevent the dangerous reaction that may be caused by allergies to certain foods or insect stings. Be sure your child and school staff know how to use emergency medications. If your child has food allergies, he or she should bring a bagged lunch to school every day and avoid sharing food, napkins and utensils with others. I am the only allergist in this region offering an innovative treatment program for food allergies as well. RSVP to attend a free seminar on September 17th. This treatment is life-changing!

•

Most kids love recess and getting out on the playing field. Children with asthma and other allergic diseases should be able to participate in any sport they choose. Symptoms during exercise may indicate poorlycontrolled asthma.

Every child wants to feel their best at home and at school. You can help your kids this fall by being prepared. The more they know how to control symptoms, the better equipped you all are when faced with obstacles.

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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“ So your baby is breech -

now what?”

ou’ve had a totally uneventful pregnancy so thus far, but at your 36 week visit the doctor suspects the baby you are carrying is breech. An ultrasound is performed and verifies that, yes, your baby is breech, or in layman’s terms, “butt first.” Now what? Statistically, only 3 percent of babies at term present breech. So you ask the doctor what to expect from here on out till delivery. The good news is that there are several options available to you. Regardless of what you decide to do, you will likely have to wait till 39 weeks EGA (estimated gestational age) to do it.

About 1/4 of babies that are breech at 36 weeks will spontaneously convert to vertex (head down) presentations by 39 weeks. So the first option is simply waiting to see what time will bring. The fact is, the earlier the gestation, the more likely it is that the baby will be breech. The head is the heaviest and largest body part, so it acts like a big weight and typically falls into the pelvis by simple gravity. If indeed the baby spontaneously converts, then you can avoid further unnecessary intervention. Assuming the baby remains breech, there are essentially 3 options. The first is to have your baby breech. This has been done in years past, but is not done commonly nowadays. If this is your first child, then virtually no obstetrician will let you deliver breech except in very unusual circumstances, such as an after-coming 2nd twin. If you have had previous vaginal deliveries and your baby is of normal size and “frank breech” with only the buttocks presenting and no legs/feet involved, then a vaginal delivery may be contemplated. Most physicians would still recommend a c-section, but if the baby is normal size or early and in proper position with the head flexed, frank breech

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and labor is well in progress, a possible vaginal delivery may be entertained. The next option is what is coined as an External Cephalic Version (ECV). This has become much more en vogue over the past two decades. It is simply pushing on the baby externally and forcing the baby to go head down. This is performed with ultrasound guidance and only in the hospital environment. The success rate is around 50 percent and should only be attempted by an obstetrician. ECV is usually performed around 39 weeks EGA so that if unsuccessful, or if bleeding or fetal heart rate abnormalities occur, a c-section can quickly be performed. That brings us to our last remaining option, a planned c-section. A planned c-section has some obvious drawbacks and some obvious benefits. The drawbacks include that after this baby, you will be considered “high risk,” which would entail other c-sections for the rest of your children, or as long as this is your first c-section you could consider a VBAC or vaginal birth after cesarean. Either way it puts you at an increased risk for all subsequent deliveries. The advantage is that you can plan a c-section and you don’t have to even labor. In addition, you cut out the risk of fetal heart rate abnormalities sometimes associated with an ECV. So, if you hear the words, “your baby is breech,” at least you will know some options available to you. For more information on breech deliveries or other women’s health issues, please feel free to contact us at drsaundersobgyn.com or call us at 801-692-1429 for an appointment. Also check out our reviews on Google and the web.

ABOUT THE AUTHOR

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

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

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Should I Have a Dentist Whiten My Teeth, Or Can I Do It Myself ?

to use, and they don’t whiten all of the teeth. Also, beware of what you buy, as not all whitening strips work with the same effectiveness.

here are many different methods for teeth whitening, some much more effective than others. There is whitening toothpaste, whitening strips bought over-thecounter, and whitening done by a dentist. Which method should you use? In general, whitening toothpaste doesn’t actually do very much. Neither does whitening mouthwash. These products are great for oral health and maintaining a cavityfree mouth, but won’t do much to get rid of discolored teeth. Our teeth tend to discolor with age, and with certain habits in particular. Smoking, coffee and other foods and drinks can, over time, take away the brightness from our smiles. Teeth whitening strips that you buy at the store can work decently, but they aren’t easy

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For the best results, teeth whitening done by a dentist is the method to use. Under the supervision of your dentist, you’ll use the most effective substances to give teeth their natural sparkle. Products bought over the counter often are very weak compared to the whitening products used by the dentist. In other cases, they are too strong. A dentist can choose the strength of whitening solution used for you. Trying to whiten your teeth on your own is a challenge with many unknowns. It’s hard to know if the product you choose will actually do anything for you, which means wasted money and an unchanged smile. A dentist can analyze your smile and choose the best method for your case. Furthermore, dentists have teeth whitening systems at their disposal that are proven in their effectiveness. It’s safe and effective.

Some people simply shouldn’t try to whiten their smiles, as problems with the teeth like decay can increase sensitivity, resulting in pain and discomfort. This is further reason to consult with a dental professional to learn the best way to whiten your smile.

Ask about our free whitening for life offer! ABOUT THE AUTHOR

Dr. Stubbs, DDS

Stubbs Dental 3383 Orchard Dr. North Salt Lake UT 84010 stubbsdental.com stubbsdentalutah@gmail.com 801-770-4539 Dr. Stubbs graduated from University of the Pacific Arthur A. Dugoni School of Dentistry and served as an officer in US Navy where he received extra training in surgery and other specialty procedures in dentistry. Dr. Stubbs places high priority on the comfort of his patients in his approach to dentistry. He wants everyone to have a positive experience at the dentist. Dr. Stubbs recently returned to North Salt Lake to be closer to family, and is thrilled to be back.

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Healthy Mouth, Healthy Life?

here is no denying the fact that many Americans are on a quest for better health, and many are looking to non-traditional means to do so. Recent changes in healthcare have also caused many to look outside the traditional box for answers. Furthermore, the availability of information due to the internet has made healthcare consumers more involved in their own health than ever before. The amount of money spent on alternative health care is expected to surpass $115 billion worldwide by 2015. Some reports say that over 50 percent of patients in developed nations and 75 percent in developing nations regularly use alternative medicine. Notwithstanding these worldwide trends, dentistry has been slow to offer patients what some may consider “more alternative options.” Although growing, membership remains relatively low in organizations such as the Holistic Dental Association and the International Academy of Oral and Medical Toxicology. During the past decade, many links between oral health and systemic health have been investigated, with many studies showing correlations between gum disease and cardiovascular disease, low-birth weight babies and even stillbirth. Though highly controversial, a Holistic (Biological) Dentist would tell you that for some people, there may be risks to your health from common, everyday dental products such as mercury amalgam (silver) fillings and even fluoride. Common medications for anxiety and depression can cause severe tooth grinding with resulting migraines, TMD, and Restless Leg Syndrome. Severe tooth wear can also be a sign of Obstructive Sleep Apnea, a deadly problem which many dentists treat with an oral appliance. A Holistic dentist may be able to help. WHAT DOES IT MEAN TO BE A HOLISTIC DENTIST (also known as biologic, mercury free, and whole person dentist)? THE SIMPLE ANSWER: Holistic dentistry is an alternative approach to dentistry that believes your oral health is absolutely interconnected to your overall health. It focuses on using biocompatible (non-toxic) restorative materials, eliminating infections, and promoting optimal teeth/jaw/head /neck structural relationships. Because no dentist can “do it all,” they will often work together with a wide variety of healthcare professionals promoting integrated, complimentary care. The focus of a true Holistic Dentist is to identify areas of oral disease and structural dysfunction

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that may be negatively impacting the health and wellbeing of the patient. As a rule, they will then use the least invasive, least traumatic, and least toxic means of diagnosis and treatment. True holistic care supports the body’s natural abilities of self-healing and regeneration. As a Holistic dentist office, many of our patients have been referred to us by their alternative healthcare provider, such as a naturopathic physician, chiropractor or nutritionist. We work to resolve concerns the patient may have regarding their oral care and how it may relate to their overall health. We offer services such as safe mercury removal, metal free ceramic implants, and bio-compatible restorative materials and procedures. We also test and treat Obstructive Sleep Apnea, which can be life changing. If you have questions about how biological dentistry may be right for your family, call Dr. Chandler and his team at Silver Creek Dental in Payson, UT. (801) 465-1810 ABOUT THE AUTHOR

Dr. Scott Chandler, DMD Silver Creek Dental 675 South 100 West, Ste. 1 Payson, UT 84651 801-853-8803 paysondentist.com

Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.

The U.S. Food and Drug Administration’s advisory panel on dental amalgam in December 2010 warned against the use of amalgam in vulnerable populations and insisted that FDA had a duty to disclose amalgam’s risks to parents and consumers. As panelist Dr. Suresh Kotagal – a pediatric neurologist at the Mayo Clinic – summed it up, there is “no place for mercury in children.” The FDA panelists are not alone. Other countries are already working to protect vulnerable populations, especially children, from exposure to amalgam. For example, the 47 nations of the Council of Europe passed a resolution calling on the nations to start “restricting or prohibiting the use of amalgams as dental fillings,” stating that mercury exposure can seriously affect the health of both patients and dental professionals. The Council cited early exposure, through embryos, fetuses and breastfeeding as especially serious risks for health problems.

September 2014

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HEALTHY MAGAZINE

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Preserving & Improving

Fertility Potential

f you are in your late twenties or thirties and have not yet had the opportunity to find the person you are going to have children with you may want to have your eggs frozen in time for your future. You can maintain your youthful pregnancy success, lower miscarriage risk and lower chromosomal damage risks by cryopreserving your eggs so they can be thawed and fertilize later on in life when you are ready. Oocyte cryopreservation is a process in which eggs are retrieved from a woman’s ovaries, frozen in a cryoprotective solution to await thawing at a later time. The thawed eggs can then be warmed and fertilized with their male partner’s sperm through a process called intracytoplasmic sperm injection (ICSI), and used to achieve pregnancy.

performed during the past five years. Success rates from cryopreserved eggs are lower than with frozen embryos however some centers report near 40-50% live births for those cryopreserved from women under 35 years of age. Not all eggs are healthy or of good quality even at a young age so it is important to have several eggs to choose from. It is still a great option to preserve one’s future despite the lower success.

Dr Glen Andrew D.O.

East Bay Hormone Therapy Center 801-377-0580 hormonetherapyutah.com EDUCATION

As reported by NYU Medical Center, the success rates of producing a baby from one round of IVF is about 60 % at age 30, 27 %at age 40 and drops to 6 % between ages 40 and 44, attributing the declining success rates to the fact that a woman’s eggs develop abnormalities with age. Therein lies the hope and wisdom of this new technology. “Egg freezing is a way to be your own egg donor,” Jamie GrifoM.D. (NYU Medical Center.)

The standard storage of eggs is up to 10 years. One must their clinic know in the event of a change of address so that patients can be notified when the storage period is coming to an end. If patients cannot be contacted, most clinics will allow frozen eggs to be thawed and perish. One might also consider stating in a will what to do with the frozen eggs in the event of death. One option to consider is egg donation. Couples who have been trying to conceive using IVF and have had two unsuccessful IVF cycles should avoid just continuing to repeat IVF cycles over and over. Recent studies coupled with new therapies are providing ways to improve egg quality, increase the embryo’s ability to attach and appropriately develop.

Cryopreservation of eggs is done using a relatively new process called vitrification which has greatly increased the success of egg survival during the freeze and thaw process. As of 2012 a total of 2,000 births have occurred worldwide from egg freezing. Of those births 50% were

Without appropriate therapy prior to and during IVF cycles, one may undergo multiple cycles and never be any closer to conception. This category of “unexplained” infertility and recurrent miscarriages is decreasing due to new information and therapies that we now utilize.

58 HEALTHY UTAH

ABOUT THE AUTHOR

Brigham Young University, Provo, UT Kirksville College of Osteopathic Medicine, Kirksville, MO Metropolitan Hospital, Grand Rapids, MI West Michigan Reproductive Institute, Grand Rapids, MI

EXPERIENCE

16+ years of experience in infertility Has performed over 1,000 In Vitro Fertilization & Embryo Transfer Cycles with an 80% success rate 15+ years of experience in Bio-Identical Hormone Therapy His infertility training took on a greater personal meaning and importance as Dr. Andrew and his wife were experiencing problems conceiving their first two children. They know firsthand, from their own experience, the frustrations, invasive tests, procedures, and emotional roller coaster that come with infertility. Dr. Andrew and Kaylene have a beautiful family with four children. They enjoy spending time together traveling, hiking, canyoneering, rock-climbing, camping and scouting.

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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 801-523-6177 DrDhansen.com UtahLapBand.com

Dr. Hansen is a Center of Excellence surgeon for the LAPBAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience in Utah and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.

September 2014

Healthy UTAH

HEALTHY UTAH H E A LT H D I R E C TO R Y ®

ALLERGY & ASTHMA

EYE CARE

Rocky Mountain Allergy, Asthma & Immunology

Hoopes Vision Correction Center

DOUGLAS H. JONES, MD

801-775-9800 rockymountainallergy.com

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

SLOAN TAYLOR, M.D.

Office-Based Anesthesia Services 972-897-4475 Healthy-Mag.com/sloantaylor

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

DARRIN F. HANSEN MD, FACS

Utah Lap Band

801-LAP-BAND (801-527-2263) utahlapband.com

D E N TA L : FA M I LY

RYAN S. MCNEIL, DDS

Midvale Family Dental

award winning publication 1 Year / 12 Issues

2 Year / 24 Issues name

$15

address city / state / zip code phone email

801-255-4555 UtahSmileDocs.com

D E N TA L : FA M I LY

JOHN D. STARK, DDS

801-254-0713 starkdentistry.com

or call and we can process via phone

801.369.6139

60 HEALTHY UTAH

EYE CARE

PHILLIP C. HOOPES, JR., MD

Hoopes Vision Correction Center 801-568-0200 hoopesvision.com

INFERTILIT Y

RUSSELL A. FOULK, MD

Utah Fertility Center 801-492-9200 utahfertility.com/

M E N ’ S H E A LT H

LANE C. CHILDS, MD, FACS

Western Urological Clinic 801-993-1800 wucmd.com

M E N ’ S H E A LT H

STEVEN N. GANGE, MD, FACS

Western Urological Clinic 801-993-1800 wucmd.com

M E N ’ S H E A LT H

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

ANDREW PEIFFER, MD, PHD

Men’s Health Center

801-580-8855 MensHealthCenter.com

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

OBSTETRICS & OBGYN

Elite Smiles

Obstetrics & Gynecology Personal Care

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

801-692-1429 drsaundersobgyn.com

D E R MATO LO G Y / S K I N C A R E

CHRISTOPHER A. BERG, DDS, MS

WALTER MEDEN, DDS

MARK SAUNDERS, MD

ORTHODONTICS

DOUGLASS FORSHA, MD

South Valley Dermatology

801-569-1456 southvalleydermatology.com

DIABETES

LAURA WESTERN

SuperGrin Orthodontics 801-224-5058 www.supergrin.com

ORTHODONTICS

BRANDON W. FAIRBANKS, DMD

JDRF—Juvenile Diabetes Research Foundation

Fairbanks Orthodontics

FITNESS

S L E E P / N E U R O LO G Y

Treehouse Athletic Club

Intermountain Sleep & Neurology Center

801-530-0660 utah.jdrf.org

BROOKE KITTEL

801-553-0123 TACFitness.com

INSURANCE

MAIL CHECKS AND INFORMATION TO: 256 N. Main St. Suite F Alpine, UT 84004 subscribe@healthy-mag.com

PHILLIP C. HOOPES ,MD

801-568-0200 hoopesvision.com

STEPHEN L. BARLOW MD, VICE PRESIDENT

SelectHealth

801-442-5038 selecthealth.org

INSURANCE

DENNIS HARSTON MD, MBA, CMO

Altius Health Plans

800-377-4161 altiushealthplans.com

801-766-4660 fairbanksorthodontics.com

MAYA THOMAS, MD

801- 266-5559 sleepdiagnostic.com

SPINE CARE / SURGERY

SCOTT ADELMAN, MD

The SMART Clinic

801- 676-7632 thesmartclinic.com

SPINE CARE / SURGERY

MICHAEL GIOVANNIELLO, MD

The SMART Clinic

801- 676-7632 thesmartclinic.com

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 , E - M A I L 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. 6139 Healthy-Utah.com

GOOD MORNING UTAH 4:30 - 7:00 am weekdays ABC4 UTAH NEWS MIDDAY @ 11:00 am weekdays

Plus, UTAH’S DAILY DISH with Nicea DeGering & Troy Thompson Glenn Willey • Emily Clark • Curtis Ray

GOOD THINGS UTAH @ 9:00 am weekdays

Jessie Miller • Nicea DeGering Reagan Leadbetter • Troy Thompson

ABC4 UTAH NEWS WEEKDAYS @ 4:00 pm

Brian Carlson • Nadia Crow

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ABC4 UTAH NEWS WEEKENDS @ 5:00 & 10:00 pm

REAL SPORTS LIVE Sunday @ 10:35 pm Dana Greene •vv Kylie Bearse • Randall Carlisle Wesley Ruff

Utah’s First TV Station

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Good4Utah.com • facebook.com/abc4utah • twitter.com/abc4utah

September 2014

BR EAT H E

E AS I E R !

N O

L I M I T S!

FREE

FOOD ALLERGY TREATMENT SEMINAR

SEPT. 17TH AT IMC. PLEASE RSVP

Unprecedented Patient Results 801.775.9800

RockyMountainAllergy.com L AY TO N

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Health plans for every need and budget

We have coverage types for everyone including group health, dental, individual and family, medicare advantage, wellness programs and more!

Help secure your physical and financial health with Altius Health Plans. To find out how, call your Altius broker or our local office at:

(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.

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September 2014

EXERCISE to ALLEVIATE BACK PAIN

step 1, call 801.262.5711

step 2, talk to St. Markâ&#x20AC;&#x2122;s Spine Center

At Utahâ&#x20AC;&#x2122;s most comprehensive spine and back facility, we diagnose the problem and explain all possible treatment options. We then help you decide what treatment plan is best for your individual situation. Which means we never recommend surgery unless it fits your needs. Exercise your right to live without back pain by calling 801.262.5711.

StMarksSpineCenter.com

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