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Small steps add up to big strides.
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The first five minutes of a workout are the worst. Ten minutes in? You’re feeling pretty good. Afterward? Fantastic. It all starts with one good choice.
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APRIL 2015
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Then, Now & Moving Forward
Caring for You
Comprehensive Healthcare for Women of All Ages Davis Hospital and Medical Center offers high-quality, personalized care for women of all ages. Our hospital has served our community for 40 years, and we would consider it a privilege to care for you and your future family members. Whether you need a routine exam or specialized maternity services, we’re here to make your experience as positive as possible in a comfortable and safe environment. Our women’s services include breast care, cancer treatment, maternity care, pelvic floor disorders, gynecology, bone density screenings, heart care, community education and more.
For more information visit us on line at DavisHospital.com or call 866-431-WELL (9355).
DavisHospital.com | 1600 West Antelope Drive, Layton, UT 84041 In Proud Partnership with Physicians Owners.
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Hoopes Vision I’m ready to see how far I can go. Get FOCUSED. Get LASIK!
When it comes to finding your own freedom and focus, trust your eyes, as so many athletes have, to the safety and proven results of Hoopes Vision. What are you waiting for? Call, schedule your VIP consultation, save 1000 off your ALL-LASER procedure.
11820 S STATE STREET DRAPER, UTAH 84020
HOOPES VISION
105 E SOUTH TEMPLE SALT LAKE CITY, UTAH 84111
Not valid with any other offer, discount, or procedure. Expires 3/31/2015. Call for details. Discount applies to bilateral procedures only. Offer not valid towards already purchased services. LASIK is not for everyone. As with any surgery there is some risk. During your consultation, you will be told if you are a LASIK candidate, if another procedure may be better, or if you are not a candidate for vision correction surgery. Risks and benefits will be discussed in detail to allow you to make an educated decision.
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APRIL 2015
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A PR IL 2015
VOL. XV № 4
COMPLETE 14 CHOLESTEROL NO LONGER EVIL?
We’ve been warned against eating cholesterol for decades, but new recommendations from the nation’s leading nutrition experts are now singing a different tune.
16 LEG DAY TIPS: SQUATS
Leg workouts help your whole body. Learn how to do squats correctly, and see the benefits.
21 5 THINGS TO NEVER DO WHEN WASHING YOUR HAIR Our resident beauty expert shares some wisdom on keeping your locks lovely.
26 BEAUTIFUL ON THE INSIDE: PREBIOTICS AND PROBIOTICS
We see ads on TV and notices on food labels about probiotics, but what exactly is the benefit of consuming probiotics? It’s a promising science, but there are a few things to be wary of.
38 A BRIEF HISTORY OF DIET
A look back at dieting trends through the ages reveals a little progress and some stark contradictions.
40 AMERICORN
About 75 percent of all items in a grocery store contain some derivative of corn, which is insane. Here we explore the issues with all the corn consumption in the US.
46 KITCHEN CABINET REMEDIES
We hear kooky medical advice all the time from family and friends, but what actually works? Here are some home remedies to common problems that might actually do something.
48 HIGHWAYS AND HEALTH
Living near major roads can have some serious health consequences, research suggests. But how bad is it really?
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Healthy
Editor’s Note
COMPLETE.
WITH
YOU GOTTA LOVE SPRING. I LOVE THE PROMISE OF WARMER, SUNNIER DAYS THAT BECKON US OUTSIDE AND INTO ACTIVITY. IT’S MOTIVATING. AND MOTIVATION IS THE POWER TO PERSIST AND DO MORE WITH OURSELVES AND OUR TIME. SPRING MEANS MORE DAYLIGHT, MORE SUN, AND HOPEFULLY, MORE FITNESS. I LIKE THIS! LET’S CONSIDER THE CONCEPT OF MORE FOR A MOMENT. I believe that the difference between more or less in life is choice. And that choice is very simply how we define ease, and the things that are easy to do. I’ve always loved Mr. Emerson’s quote:
“That which we persist in doing becomes easier for us to do - not that the nature of the thing is changed, but that our power to do is increased.” ~Ralph Waldo Emerson Think about the things in your life you find easy to do. Now contrast those things with their opposites. For example, which is easier for you to do – work or rest? Education, or entertainment? Confidence or doubt? Fear, or faith? Is it easier for you to choose healthy snacks or stay a junk-food junkie? How easy is it to get on your exercise clothes and get out after it? Even in challenging weather? Think about your relationships. Is it easy to do the things that help build true friendships and true love? May I submit that happiness and success in life are built by taking things in our lives that we know are beneficial and making them easy to do. Sure, they may not be easy at first, but as the quote says, with persistence, they become easy.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
At any time, we can choose to change it all. We could choose any day to take a class and open a new door. We can start a new activity, a new hobby, a new attitude, a new career. We can easily start it today – or tomorrow, or next month, or next year. It’s our choice. But, doing nothing is easy too. Sometimes it’s easier to pretend rather than to perform. It’s easier to sit rather than run. To stay instead of set out towards something new. If change is too challenging, things remain how they are (or worsen). If adding more fitness, more fun, more education, more love in our lives is too demanding, it’s easier to settle for less. Business guru Jim Rohn said, “The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, ‘The fault is not in the stars, but in ourselves.’ We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today.” When considering changes, use your imagination. Dream big. Consider that in 1960 it was technologically impossible for man to travel into outer space. But with vision and ten years, Neil Armstrong took a small step and a giant leap. Dream became reality in the wake of one voice challenging the scientific community to do whatever was necessary to see to it that America “places a man on the moon by the end of this decade.” The charge awakened the spirit of possibility in an entire nation, planting the seed of possibility into the fertile soil of imagination. A dream. A bold challenge. It wasn’t easy, but it became reality. Today, space flight is commonplace. Let’s apply that lesson to our lives. Hopefully we are each keenly aware of personal traits and qualities—weaknesses—that we would like to change and strengthen. Let’s identify them. Let’s challenge ourselves to turn weaknesses into strengths. Let’s harness the power of motivation towards new experiences and improvements. Remember, the difference between “easy-to” and “easy-not-to” lies in simple motivation.
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UTAH
®
APRIL 2015 VOLUME XV, № 4
EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. MARKETING DIRECTOR Erik Pfeiffer | erik@stardocs.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, 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.
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ELITE SMILES BY
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ADVISOR
APRIL 2015
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out ‘n about / April ‘15 4
APRIL FOOLS RUN 5K AND 1M
4
LAGOON HALF MARATHON, 10K, 5K
Sugarhouse Park, Salt Lake City, Utah All ages welcome for both Runs. Families/parents are encouraged to run the ‘Fun Run’ with younger kids.
Lagoon, Utah lagoonhalfmarathon.com
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ALL TERRAIN HERO RACE
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RUN YOUR DANCE OFF 5K
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FRIDAY NIGHT LIGHTS 10K/5K
25
EARTH DAY 10K
25
KEEP CHILDREN SAFE FUN RUN
25
THANKSGIVING POINT TULIP FESTIVAL HALF MARATHON
Moab, Utah allterrainhero.com/moab
Provo, Utah Come out for a great race followed by a great dance! Registration is only $15 if you pre-register. Registration at the race is $20. Online registration will close on Thursday, Apr. 9th, at 10:00pm. The race will start from the SFH annex, on the west end of the building across from the IPF, where we will also hold the dance after! The course is the standard course that loops campus and will end at the Fieldhouse.
CASCADIA TRAIL SERIES –TIMP SHADOW 5K
Orem, Utah Everyone knows that road running gets old, so why not kick asphalt to the curb and go where the grass is greener (literally), the terrain and scenery are ever changing and the people are happier? This short mountain race series is built for everyone, from the beginner to the expert. cascadiatrailseries.com
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DIABETES 5K
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LIFETIME INDOOR TRIATHLON
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SALT LAKE CITY CHALLENGE
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ASHTON THERAPIES AUTISM 5K
Salt Lake City, Utah We are proud to present the Run For Your Life 5K and Community Health Fair focused on diabetes education and awareness. The race strives to help our community implement healthy lifestyle changes to better manage and prevent this disease. runforyourlife5kdiabetes.com
PINK SERIES UTAH COUNTY 10K/5K
Pleasant Grove, Utah The Pink Series was established for girl runners (the gentlemen can run with us but aren’t eligible for awards). Our goal is to provide a women’s retreat where women can run an awesome event and then party after! The Pink Series continues to grow each year and is Utah’s largest women-only event, and race party. Each year the pink series staff picks a charitable cause to donate to. thepinkseries.com/About-Us
Salt Lake City, Utah Salt Lake Active is bringing back one of our most popular events in 2015 – Friday Night Lights. Enjoy an early summer evening’s 5K or 10K run/walk – two or four laps around Liberty Park starting at Tracy Aviary. We’ll finish up at Chase Mill for music and a delicious light meal with beverages. Everyone gets a t-shirt and the overall male and female winner will each receive a gift certificate to local restaurants. Entry fee is $38. saltlakeactive.com/race/friday-night-lights-5k-10k-tracy-aviary
South Jordan, Utah sjc.utah.gov/recreation/adultsports-running.asp
Taylorsville, Utah This run, put on by the Children’s Service Society, is to raise awareness for better child care and positive relationships. cssutah.org
Thanksgiving Point, Utah The Half Marathon begins 7 am at Electric Park and leads runners through Thanksgiving Point’s Gardens, and Discovery Garden at the height of the annual Tulip Festival and the Thanksgiving Point Golf Course. The race finishes at Thanksgiving Point’s Electric Park. thanksgivingpoint.org/tulip-festival-half-marathon-landing-page
RACES
Healthy
South Jordan, Utah Right here. Right now. Commit to accomplishing your goal of becoming a triathlete this year. Grab a friend and race side-by-side, no matter what your ability.
Salt Lake City, Utah The Salt Lake City Challenge urban adventure race is returning to Utah for our sixth season on this year! The Challenge is a ridiculously fun “Amazing Race” style competition packed into one incredible day. Teams of two or more will dash around the city, racing against other challengers for immortal glory (and cash prizes!) as they solve tricky clues, strategize the best route, and explore undiscovered corners of the city. Think of it like a 5K that tests your brains as much as your legs, with bigger prizes and a whole lot more fun--we guarantee you’ll have a blast! challengenation.com/saltlakecity
Orem, Utah Ashton Therapies Autism Treatment Center is hosting it’s first annual 5K fundraiser on April 18, 2015. This race will feature a scenic trail run/ walk through Lakeside Sports Park in Vineyard, UT. Proceeds from this event will go towards assisting children with Autism. ashtontherapiesautism5k.weebly.com
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out ‘n about / April ‘15 24
FITCON
Fit Con Utah is the premier fitness, sports and health conference in the state of Utah. We are dedicated to bringing in the top fitness professionals that will educate and motivate our community. It is our MISSION to strengthen the will of people in Utah to live a healthy lifestyle, overcome adversity, and achieve success in their lives. More information can be found at www.fitconutah.com
Fun 6
RATATAT
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BRAND NEW
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The Complex, Salt Lake City These electronic masterminds create energy-filled music with addicting beats.
The Great Saltair, Magna Brand New sits among punk rock royalty for many. They bring their show to Utah in April.
BRIAN REGAN
BRAND NEW
BRIAN REGAN
Dee Glen Smith Spectrum, Utah State University, Logan Hilarious Brian Regan is on tour again.
DAVID SEDARIS
Sports 7
COLLEGE BASEBALL: BYU COUGARS VS UTAH VALLEY WOLVERINES
18
REAL SALT LAKE VS VANCOUVER WHITECAPS
Miller Park, Provo BYU vs UVU baseball has become a bit of rivalry, so if you’re trying to make it to a baseball game this spring, this is one to consider.
Rio Tinto Stadium, Sandy Their only home game in April, RSL plays Vancouver in a revamped Major League Soccer.
Kingsbury Hall, Salt Lake City One of America’s preeminent humor writers, Sedaris is a master of modern wit and a brilliant storyteller. For mature audiences.
9-10 TULIP FESTIVAL
Thanksgiving Point, Lehi, UT The jaw-dropping 55-acre gardens come alive during the Tulip Festival.
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APRIL 2015
11
FITNESS
Traitorous
Cardio
COULD CARDIO BE WHAT’S KEEPING YOU FROM MUSCLE DEFINITION?
A
s an owner of a CrossFit gym, one of the most common questions I am asked is “How do I cut down on my body fat?” When it comes to the exercise portion of getting lean, many are surprised to learn that excessive cardio could be hurting more than helping.
MORE RESISTANCE, LESS CARDIO
A racing heart and being out of breath doesn’t necessarily mean you’re getting cut. Cardio’s central benefit is cardiovascular health, hence the name.
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Running on the treadmill is great for overall fitness, and so is cardio kickboxing, but you can do too much of it! Doing 45 minutes of a straight aerobic burn will take your body into a catabolic state, which means your body starts deriving its energy from your lean muscle mass. This doesn’t mean never do cardio—this means you have to mix it up. Ladies in particular spend way too much time on the treadmill, and way too little time doing resistance training. I often hear women say “I don’t want to look bulky.” The reality is, resistance training will not do this—on the contrary, resistance training will result in an incredible body composition. Resistance training will improve your muscle strength, increase your muscle mass, boost your metabolism, prevent and control health conditions like diabetes, heart disease and arthritis, provide therapy to painful areas while lessening your chance of injury, improve mobility and balance, increase bone density, improve sleep patterns, give you general physical
preparedness to complete everyday tasks and finally, make you feel great about yourself. Ultimately, having a balanced approach to your diet and fitness regimen will provide ample benefits to all aspects of your life. You will find yourself less tired at the end of days while feeling better about yourself, because in reality, you will be a better, leaner version of yourself.
ABOUT THE AUTHOR
Phil Gephardt, FACTUM
Head CrossFit Instructor, MMA, Wrestling, Jiu Jitsu, CrossFit and Muay Thai instructor FACTUM is a fitness club in Sandy, UT that offers training for martial arts and CrossFit as a way to get healthy or compete. A lifelong wrestler and jiu jitsu practitioner, Phil left his NCAA D1 wrestling career to try his hand at MMA halfway through his freshman year of college. Opening this gym has been Phil’s passion, and he’s excited to share this passion with his students.
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Physician Group OF UTAH
Anterior Cruciate Ligament Injuries
Common in Female Soccer Athletes Injury to the ACL in female athletes has become a topic of increasing interest in recent years. We have discovered that injury occurs at a higher rate in young girls than in their male counterparts. The reasons for this difference can be broken down broadly into two categories: things girls cannot change and things they can.
One example of this is landing in “valgus collapse” after a jump. Most simply put, this is when an athlete lands from a jump and allows their knees to fall together instead of keeping the knees apart, in front of their hips. Keeping the knees apart on landing and greater knee flexion, achieves a more athletic position during sports and this has been shown to reduce the risk of ACL tear.
Strength deficits are factors that can be improved upon over time.
Many differences have been noted when comparing female ACL structure and the body’s surrounding architecture to males. Factors such as less elasticity in the ligament and more laxity in the surrounding knee joint, greater internal rotation of the femur and knock-knee (valgus) angle, are all considered to be among factors that lead to increased ACL injury in females. However, these are characteristics which are part of the body we are given, and cannot be changed. We have also identified many dynamic factors that increase the risk of injury to the ACL, and this is where we find the good news. Risky biomechancs the way we jump, run and move, and strength deficits, are factors that can be improved upon over time.
Learning proper biomechanical techniques, combined with specific strengthening and education programs, has been shown to reduce the incidence of ACL tears in young athletes, especially females. This gives us hope that there are factors which we can change in developing strategies to prevent ACL injury in our young athletes.
Orthopedics & Sports Medicine Center of Orthopedic and Rehabilitation Exellence - CORE Charles Beck, MD Christopher Belton, DO Douglas Burrows, MD Leslie Harris, MD Armen Khachatryan, MD R. Brian Mackey, MD Jim Macintyre, MD S. Charles Marshall, MD Andrea Matich, MD Traske Muir, MD Wade Sessions, MD Peter Silvero, MD 801-568-3480 - West Jordan 801-964-3925 - West Valley City 385-887-7100 - Riverton Coremds.com
Comprehensive Orthopedics & Sports Medicine Joseph Albano, MD Andrew Cooper, MD Michael Cosgrave, DO David Howe, MD Stephen Kirk, MD Benjamin Williams, MD 801-533-2002 - Salt Lake City 801-533-2002 - Sandy CompOrthopedics.com
Davis Orthopedics and Sports Medicine Christopher English, MD Matthew Lyman, MD Nicholas Monson, DO B. Thomas Watson, MD 801-773-3900 - Layton DavisOrthoClinic.com
Endurance Orthopedics and Sports Medicine Mark Scholl, MD 801-424-5042 - Salt Lake City EnduranceOrtho.com
Paulos - Toronto Orthopedics & Sports Medicine (Cottonwood Heights) Lonnie Paulos, MD
A member of MD Russ Toronto,
801-733-9924 (Paulos) 801-912-8210 (Toronto)
Mark D. Scholl, MD is an Orthopedic Surgeon and Sports Medicine Specialist at Endurance Orthopedics and Sports Medicine. One of his areas of specialization is in anterior cruciate ligament (ACL) reconstruction. He can be reached at: 801-424-5042.
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A member
SportsMedUtah.com Proud team physicians for
APRIL 2015
13
THE DISH
Ch
The latest fit facts and health news.
o N l o r e t s ole
New recommendations drop warnings against high cholesterol consumption 14 HEALTHY UTAH
? l i v E r e g n Lo
D
ietary cholesterol was condemned for the last 40 years as a contributor to chronic health conditions such as heart disease. But recent changes in nutritional understanding, topped off by the recent changes in recommendations from a top government panel, have taken the target off of foods high in cholesterol. Researchers now believe that eating foods high in cholesterol doesn’t necessarily increase blood cholesterol levels or increase the risk of heart disease. The Dietary Guidelines Advisory Committee (DGAC), the government group that provides the scientific input behind the nation’s “Dietary Guidelines,” is making headlines with its new recommendations that remove dietary restrictions on cholesterol, which contradicts recommendations from even five years ago. The warnings against cholesterol changed how Americans ate. For example, egg consumption dropped by about 30 percent per capita when the government adopted recommendations against cholesterol in the 60s, according to the Washington Post.
Important to note is that high blood cholesterol is still deemed dangerous, so monitoring cholesterol levels is still important. For the millions of Americans who’ve been told time and time again that cholesterol-rich foods should be avoided, this drastic change probably comes as a surprise. But Americans are used to nutritional contradictions, so the news probably comes with a sigh and an eye roll as well. Though cholesterol is off the hot seat, there are still plenty of dietary recommendations to consider. When the DGAC met in December of 2014, they identified “Nutrients of Concern:” • • • •
Vitamin D, calcium, potassium and fiber are underconsumed across the entire US populations. Iron is underconsumed for adolescent and premenopausal females. Sodium is overconsumed across the entire US population. Saturared fat is overconsumed.
Following this part of the report comes this line: “Cholesterol is not considered a nutrient of concern for overconsumption.”
Healthy-Utah.com
healthy bits Why You Can’t Suppress a Yawn Yawns are contagious…at least, that’s what everyone says. Almost everyone will say we yawn to take in extra oxygen when we’re bored or tired; this oxygen-rich deep breath enters our bloodstreams and delivers more air to the body. However, no factual evidence proves this theory. Smithsonian magazine reported that yawning may relate to brain temperature regulation; yawning may act as your body’s radiator. A Gallup study in 2007 used hot and cold packs on participant’s foreheads to measure yawning. With a warm
11.5
Being Hungry Makes You Buy More Stuff, Not Just Food Researchers from the University of Minnesota found that the desire for food spills over into the desire for other things as well. They reviewed receipts of shoppers who self-reported their hunger levels, and found that hungry shoppers spent up to 60 percent more.
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Sleeping Too Much Increases Stroke Risk Getting less than six hours of sleep a night is a risk factor for stroke in young people, but if you are over 60, getting more than eight hours of sleep a night puts you at a higher risk of stroke, according to new research published in the journal Neurology.
pack, people yawned 41 percent of the time; with a cold pack, only nine. Additionally, when your body feels stress its temperature increases, so that may be why we yawn more when we feel stressed or anxious. Other studies claim that yawns spread because of links to empathy and group inclusion, but that claim has been contradicted by other research. Whether it’s from boredom, stress, heat, or group influence, yawning is an almostuncontrollable human action that we are still trying to uncover. Sources: AllDay, Psychology Today, Smithsonian Magazine
THE AVERAGE NUMBER OF POUNDS DROPPED OVER 24 WEEKS BY THOSE FOLLOWING A WEIGHT-LOSS PROGRAM WHO TOOK A SUPPLEMENT OF THE PROBIOTIC LACTOBACILLUS RHAMNOSUS. SOME RESEARCHERS BELIEVE THAT OTHER PROBIOTICS, SUCH AS
Kids Who Eat Fast Food Don’t Do as Well in School
AN ANALYSIS OF ALMOST 12,000 KIDS BY RESEARCHERS AT OHIO STATE UNIVERSITY FOUND THAT KIDS WHO CONSUMED FAST FOOD 4-6 TIMES PER WEEK SCORED 20 PERCENT LOWER ON TEST SCORES THAN KIDS WHO ATE NO FAST FOOD. WHILE THIS RESEARCH DOESN’T ESTABLISH ANY DEFINITE CONNECTIONS, OTHER RESEARCH HAS CONNECTED POOR NUTRITION TO POOR COGNITIVE DEVELOPMENT.
THOSE FOUND IN DAIRY PRODUCTS LIKE YOGURT (THINK LOW-FAT, LOW-SUGAR) MAY HAVE A SIMILAR EFFECT. IN THE STUDY, THOSE WHO FOLLOWED THE SAME PROGRAM BUT DIDN'T TAKE THE SUPPLEMENT LOST LESS THAN SIX POUNDS ON AVERAGE. Source: British Journal of Nutrition
Late Night Snacking May Throw Off Circadian Rhythm, Worsen Memory Researchers at the UCLA School of Medicine found that snacking outside of the body’s natural pattern led to misalignment of the molecular clock, impaired learning and impaired memory.
APRIL 2015
15
FITNESS
Leg Day Tips HOW TO DO SQUATS CORRECTLY
W
hen it comes exercising and strengthening the body, there are few exercises that can compare to the squat. Squats help build up the quadriceps and hamstrings, otherwise known as your legs. Squats also help to strengthen your core. The first thing to remember when doing a squat is to make sure that you are starting off with a very light weight and make sure that you warm up your legs, lower back, knees and joints so you are ready to go. This will help prevent injury and also allow you to improve your squat workout intensity. Typically when you do warm up sets, you will want to do two sets of fifteen to twenty reps to make sure you are thoroughly warmed up. Second, make sure that your knees never go over your toes, as this puts unnecessary and even dangerous stress on your knees which could cause all kinds of future problems. The third thing to remember when doing squats is that you want to make sure that you suck your
16 HEALTHY UTAH
belly button in toward your spine to keep your core tight and engaged. This will help keep your back straight to prevent injury. This will not only give you an indirect core workout, but will also force your legs to get a better workout, because the legs are doing all of the work as opposed to using your lower back and momentum (which is a big mistake most people make). The fourth thing that you want to do is to squat down as close as you can to ninety degrees. You want to pretend like you are going to sit on a chair by pushing your glutes back and sitting. If you can’t go ninety degrees, go as low as you can with comfort and just make it a goal to eventually go down to ninety degrees or close to it. And when you come up after you squat down make sure you don’t lock your knees but keep them slightly bent, almost to full extension so you get the full range of motion. Modified squats are still beneficial and you can do them with a barbell, smith machine,
exercise ball or your body weight. The key to doing squats is to do them as long as you are healthy and you control the movement completely. Start off light with squats and each week try to challenge yourself by increasing the weight by five pounds, doing more reps, or decreasing the amount of rest you take in between sets.
ABOUT THE AUTHOR
Greg Marshall
Greg Marshall is the sales and personal training manager at The Gym at City Creek, Salt Lake City, and The Gym at Station Park, Farmington, UT. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com
Healthy-Utah.com
RECOVERING FROM AN ANKLE SPRAIN There aren’t many secrets here, Jameson says. Ute trainers use the RICE technique (Rest, Ice, Compression, Elevation). He explains that when tissue is damaged with a sprain, the inflammation and damage impede proper blood flow in the injured area, which is what slows recovery. Ice reduces a living cell’s need for oxygen, which is important because the tissue in the injured area isn’t getting as much oxygen as it would need otherwise. The RICE technique reduces swelling, which means function and blood flow increase. A good rule to follow, according to Jameson, is to ice for 20 minutes every two hours, for 24-72 hours, depending on the severity of the sprain.
The Importance of
Balance In Fitness AN INTERVIEW WITH THE UNIVERSITY OF UTAH’S HEAD ATHLETIC TRAINER Having worked with collegiate athletes for more than a decade, Trevor Jameson understands how to keep a body healthy when it is enduring some tough wear and tear. Here is some insight he shared with us.
PREVENTING INJURY
This is a difficult topic to address, Jameson says, because it is so individualized. “Imbalances and weaknesses need to be identified in every athlete,” he says. Each person is built differently, has different patterns of movement and has developed muscle groups differently. For example, some people have worked out only certain muscle groups, which creates imbalance that can lead to injury. Other people have relied on only one type of training, meaning parts of the body are neglected. “When your body’s not balanced,” Jameson says, “one part of your body starts working
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more than others, and eventually gets injured.” Work on flexibility and strength between the left and right sides of the body, and front and back of the body, he advises. Full body workouts are key. Jameson says that even the Ute cross country team spends a lot of time in the gym lifting weights. “They don’t just run for miles every day. Only working toward a solitary fitness goal can lead to injury,” he says. “The whole body needs to be balanced.” In addition, Jameson says, people often get injured when they do too much too fast. Individuals must do a careful examination of their fitness level and train accordingly.
ANKLE SPRAINS
Ankle sprains are a big nuisance, especially if you’re training for a race, or accustomed to regular exercise. Jameson is an expert on ankle wellness, and shared some tips from his work with the Ute basketball teams. He says that many people choose to rely on expensive braces to keep their ankles from rolling, which can be effective, but that there are exercises that can be done to prevent injury as well.
Ankles are often rolled, he says, because a person lacks balance, and lacks the spatial reckoning to know where his or her foot is during movement. The Ute men’s basketball team does ankle balance exercises every day to improve these skills. Here is one that they do:
• • • •
Get 6-7 paper cups and stand on one foot. Staying on one foot, bend down and place one of the cups on the ground. Stand up. Repeat this until the cups are in a circle around you. Work in reverse, staying on one foot, picking up one cup at a time.
Jameson says exercises like this don’t make ankle sprains impossible, but help with prevention, and probably reduce the severity of a sprain when it does occur. HEAD ATHLETIC TRAINER
Trevor Jameson University of Utah
Trevor Jameson is in his 16th year as an athletic trainer with the University of Utah. In 2008, he also accepted the position of Director of Sports Medicine for the Utah Athletic Training program. His primary responsibility is working with the Runnin' Ute basketball team.
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C LI E N T CON T E N T
SPECIAL ENROLLMENT PERIOD FOR HEALTHCARE COVERAGE
Many have received emails or phone calls, or have seen ads warning about the end of healthcare enrollment periods. In fact, extended enrollment ends on April 30th for coverage in 2015. But don’t despair—the Affordable Care Act allows individuals and families to secure healthcare outside of the normal enrollment period if they’ve recently experienced certain life events.
SPECIAL ENROLLMENT PERIOD: WHO CAN UTILIZE IT? Here is a list of common scenarios that allow a person or family to be granted a Special Enrollment Period to get health insurance.
AFTER THESE EVENTS, YOU HAVE 60 DAYS TO SIGN UP FOR HEALTH COVERAGE. • •
• • • • • •
MARRIAGE: The government gives newlyweds a chance to feel a little more secure. GIVING BIRTH: A new child can be signed up for insurance starting at the day of birth. The mother can get coverage on the 1st of the month following the birth. You have 60 days from the birth to enroll. ADOPTION: From the day the adoption is finalized, the child only can get insurance within 60 days. MOVING: If you change zipcode, county or state. LOSING EMPLOYER COVERAGE: If your employer decided to end your health coverage. DIVORCE: Many are insured through their spouse, which means divorce ends coverage. TURNING 26: At this age, you can no longer be covered under your parent’s policy. LOSS OF MEDICAID, CHIP OR COBRA: Losing coverage in any of these programs allows for special enrollment.
Other scenarios: Those returning from military service have 120 days to enroll. If you have an unexpected tax penalty, you can enroll through April 30th. There are other situations that allow for special enrollment as well. Call Arches’ expert health agents to see if you qualify: 801-770-1808.
Enroll Now! 877.334.4873 ArchesHealth.org 18 HEALTHY UTAH
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When Insurance is a
BAD DEAL It’s the striking statistic that insurance companies don’t want you to know: those under the age of 65 have about a 75 percent chance of paying more in medical insurance than they’ll get back. Phrased a different way, most people would actually save money by not having health insurance at all. This is because Americans have to pay incredibly high premiums to be covered. According to the Henry J. Kaiser Family Foundation, these were the average annual premiums in 2014:
Single coverage: $6,025 ($502/month) Family coverage: $16,834 ($1,403/month) For many individuals and families, these premiums represent a huge portion of annual income. Furthermore, deductibles mean there are still additional costs on top of these premiums when health problems arise, for most people. It leaves many wondering if the cost is worth the benefit. Health insurance can save people from financial ruin. Unforeseen illness and surgery can wreck your life if you don’t have insurance to soften the blow. But it is frustrating to feel like you are spending $2 to get $1, or nothing at all, in return. In fact, there is a 7 percent chance that an adult incurs no health expenses at all in a year. Milliman, Inc., working under the direction of Newsweek, calculated that you had a 2 percent chance of facing medical bills more than $100,000 in 2014. They predicted that 24 percent of adults would have medical bills of more than $10,000 in 2014. Most people, therefore, will end up paying much more than they get in return.
Is there a better alternative, or are we stuck with high premiums? Many Americans, including people in Utah County and Salt Lake City, are looking for ways to lessen this financial weight. Direct primary care makes that possible. Families and individuals can switch to a catastrophic health care plan with lower premiums, and couple that with direct primary care for their general medical needs. The cost ends up being lower than it would be for a traditional insurance plan. Direct primary care represents a modern approach to health care that actually makes sense.
801-676-6161 www.zdirect.care
Source: www.newsweek.com/why-health-insurance-crummy-deal-244030
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A N E W A P P ROAC H TO H E A LT H I N S U R A N C E A N D H E A LT H C A R E
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BEAUTY
Botox
TIPS for First-Timers KNOW WHAT BOTOX CAN AND CAN’T DO
Botox is great for wrinkles, crow’s feet and frown lines, but the effect is temporary. Expect the improvements to last for 3-4 months, and understand that you will need more treatments to maintain the improvements.
LISTEN TO THE DOCTOR
A good Botox doctor or specialist will let you know how to prepare before the injections, and how to best recover from any possible side effects. On that note, make sure you’re choosing a trusted medical professional.
KNOW YOUR OPTIONS
Some prefer to have the treatment areas numbed before an injection. This numbing can be in the form of a spray, cream or injection. Furthermore, there are similar options to Botox that are popular, which you should be aware of, such as Dysport.
PLAN AHEAD
Some people develop small bruises in the treated areas after the procedure is completed. This can cause anxiety, especially when a person is getting an injection to look better, and they end up with blemishes. Get Botox ahead of time, instead of right before an important event.
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Rough Stuff:
DANDRUFF
Things You Should Never Do When Washing Your Hair
YOU HAVE PROBABLY DONE IT A MILLION TIMES, OR DARN NEAR CLOSE TO A MILLION TIMES— SHAMPOO YOUR HAIR, THAT IS. NEXT TIME YOU ARE IN THE SHOWER, REMEMBER THESE RULES— YOUR HAIR WILL THANK YOU FOR IT! 1.
2.
3.
Never wet your hair before brushing out the tangles. Wet hair stretches, knots and breaks. Dry hair is much stronger and releases from tangles better. So avoid breakage by pre-treating your hair to a good ol’ brush-out before the shower. (This stimulates your scalp and encourage blood flow too. Double bonus!) Never apply shampoo until you’ve loosened up your scalp and thoroughly saturated your hair with water. Go ahead and get in there with the pads of your fingers (not your finger nails) and vigorously massage the scalp. Not only does it feel good, but it loosens up the oils and buildup on your scalp so that the shampoo can lift away the buildup and carry it down the drain. Never apply shampoo to the ends of your hair. Shampoo is designed to clean the scalp and roots of hair where natural oils buildup. The mid-shaft and ends of the hair will get cleaned by default as the shampoo is rinsed out, so focus on the roots and avoid drying out the ends with excess cleansing.
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DANDRUFF COMES FROM DEAD SKIN CELLS AND NOT THE HAIR DIRECTLY, AS MANY BELIEVE. THE MOST IMPORTANT TIP FOR DEALING WITH DANDRUFF IS TO USE THE RIGHT SHAMPOO, BUT HERE ARE SOME ADDITIONAL TIPS THAT WILL HELP YOUR HEAD FEEL HEALTHY AGAIN.
4.
5.
Never apply conditioner to the roots of your hair. Conditioner is designed to rebuild the moisture in your hair that is lost with heat styling, etc. However the natural oils from your scalp will do the job at the roots, so focus the conditioner from the mid-shaft down and you’ll get a lasting style with more volume. Never wash hair with hot, hot water. Think of your hair as fabric; let’s say it’s your favorite shirt. Now imagine what would happen to your shirt if you washed it with harsh detergent and HOT water every single day. The shirt would fade, lose it’s shape, and lose it’s luster, right? These principles apply to your hair as well—cooler water and higher quality shampoo will protect the color and luster much longer.
BONUS: Never use a towel to muss-dry your hair. You know what I’m talking about... quickly rubbing the towel in back-and-forth or in circular motions to remove moisture. This type of drying just causes breakage and knotting, so don’t do it! Gently squeeze excess water out in downward motions to keep the hair cuticle going in the downward (closed) position. This will lead to shinier and healthier hair.
1.
Wash well: doctors recommend staying away from harsh chemicals and allowing time for the shampoo to sit in the hair. Allow at least five minutes for the shampoo to begin working before washing out.
2.
Home remedies: some methods include aspirin, yogurt, bananas, baking soda, coconut oil, and even mouthwash. Do not try all at once, and use caution when trying one on your hair. Understand that most of “natural” dandruff remedies won’t do anything.
3.
Sun exposure: harsh sunlight or long exposure to UV rays will damage your scalp, which is an area many people forget to protect. Do not stay out in the sun for too long, and use sunscreen or wear hats whenever possible.
4.
Stress management: find ways to relax; studies show that dandruff can be linked to levels of stress. Avoid itching or scratching the scalp. Irritating the skin will worsen the dandruff.
5.
Hair products: try to eliminate as many hair chemicals and products as possible. Keep your hair natural and healthy for a better chance of being dandruff free. Speak to a hair professional or doctor if your situation worsens.
Be patient in getting results. Most regimens take a few weeks to bring forth clearer skin. Stay consistent in shampoo use. Wear lighter clothing to avoid visible flakes on your shoulder area. And finally, don’t feel embarrassed about dandruff; 50 percent of the world’s population has some form of dandruff.
ABOUT THE AUTHOR
Megan Moore
Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.
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BEAUTY Make A Difference Plus+Origins
A rejuvenating moisturizer fortified with Rose of Jericho, Lychee and Watermelon.
Moisture Bound Rejuvenating Crème Amore Pacific
Excellent for controlling the loss of hydration in your skin.
Vitamin E Skin Oil derma|e
This fragrance-free, hypoallergenic oil works to renew and condition skin.
EDITOR’S CHOICE
Treatment Cleansing Foam Amore Pacific
A sulfate-free, non-drying, foaming cleanser that removes impurities and makeup while providing protection for the skin.
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COMPLETE
beauty
“Never lose an opportunity of seeing anything beautiful, for beauty is God's handwriting.” Ralph Waldo Emerson
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Time Is Beauty
Narciselfie
A recent survey asked men and women how long it takes them to get ready in the morning.
A new study conducted by Jesse Fox, assistant professor of Communication at The Ohio State University, with Margaret Rooney a graduate student at Ohio State, shows that men in the study who posted more photos of themselves online than the rest of the group, scored higher on measures of narcissism and psychopathy.
MEN: LESS THAN 10 MINUTES: 18% 10-30 MINUTES: 52% 30+ MINUTES: 25%
WOMEN: LESS THAN 10 MINUTES: 9% 10-30 MINUTES: 52% 30+ MINUTES: 21% This is actually pretty even. The difference, at least according to this poll, is how much time each gender spent to get ready for a night out. More than 40 percent of women spent 30+ minutes, but only 20 percent of men spent that much time. Source: HuffPost Style
Not So Beautiful Nicholas Epley of the University of Chicago and Erin Whitchurch of the University of Virginia took pictures of study participants, and then used a computer program to modify the pictures into more or less attractive versions. When participants were asked to select the unmodified picture from a group, they tended to pick one that had actually been enhanced. The conclusion? People think they’re more beautiful than they actually are. Interestingly, the researchers found that when the subject was a stranger instead of themselves, participants picked correctly.
THE SIMPLEST BEAUTY TIP. EVER.
Additionally, men, who tended to edit their selfies before posting, scored higher up the scale in narcissism and self-objectification, which measures the extent to which they prioritize their appearance.
Social Media Surgery A 2014 survey showed that 1 in 3 plastic surgeons reported an increase in requests for procedures due to patients feeling more self aware because of social media. The American Academy of Facial Plastic and Reconstructive Surgery (AAFPRS) reported a significant rise in rhinoplasty, hair transplants and eyelid surgery. Source: AAFPRS
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Selfie Revelations According to data from Samsung, selfies make up about a third of all photos taken by those ages 18-24. Source: adweek.com
• • •
36% of people admit to altering their selfies. 50% of men have taken a selfie. 52% of women have taken a selfie.
Under age 30, women are more likely to take selfies. Over 30, men are more likely to take their own picture. Source: Techinfographics.com Women are more likely to tilt their heads in a selfie, compared to men. Also the average head tilt is 50 % more drastic for women.
AVERAGE SELFIE AGE:
23.7
Source: Selfiecity
THE AGE OF BEAUTY
ALLURE CONDUCTED A STUDY OF 2,000 MEN AND WOMEN TO SEE WHAT WAS THE MOST BEAUTIFUL AGE. MEN SAID THAT FEMALE BEAUTY PEAKS AT AGE 29, WHILE WOMEN SAID 31 WAS THEIR MOST BEAUTIFUL AGE.
Married People Are Happier It is commonly known among social scientists that married people are happier than single people, but is that just because happier people are more likely to get married? A new study took into account happiness levels before marriage, and found that married people tend to be more satisfied and happier with their lives than those who remain single. Researchers found that this was particularly true during stressful periods of life. Source: National Bureau of Economic Research
Get Happy! Regardless of how much they weigh, women with a positive body image have relationships that are more satisfying, according to research presented at the British Psychological Society's annual conference. A man's satisfaction rises when he sees that his partner is content with herself. And happier people have happier unions, says lead study author Sabina Vatter, of the University of Manchester School of Psychological Sciences.
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a healthy gut, and about which bacteria have potential to help us. Researchers have identified hundreds of bacteria species in the human gut, but that is likely just the surface. And there still remains the monumental task of discovering the function of each type of bacteria. Furthermore, even though researchers have identified many healthy kinds of gut bacteria, they haven’t always been able to culture and grow them.
COMPLETE
Beautiful
That said, researchers are confident that certain probiotics, from food or in supplement form, are beneficial to humans. The future of probiotics as a field of medicine remains bright.
On the Inside
WHAT ARE PRE/PROBIOTICS, AND WHY SHOULD I CARE ABOUT THEM? Confusing TV commercials, annoying pop-up internet ads and yogurt lids keep mentioning probiotics, but many remain in the dark about what a probiotic is and what it is supposed to do. To understand probiotics, we need to know a little bit about bacteria’s role in the human body. Bacteria are generally demonized as an enemy of human health (thanks “anti-bacterial soap”), but in fact, humans depend on many bacteria strains for good health and proper functioning. Good bacteria in our gut: • • • • • • •
Regulate digestion Ward off bad bacteria by taking their resources Produce vitamin K, folic acid and short chain fatty acids Are important for a healthy immune system. Influence weight Play a part in food cravings May alter brain chemistry (there is a nerve that runs from the brain to the stomach, and bacteria stimulate that nerve)
The whole idea behind probiotics is to introduce bacteria into the gut flora to improve various aspects of health. There are an enormous number of bacteria types, and researchers are trying to discover which ones are beneficial and how. Scientists are studying the effects of probiotic strains on everything from diarrhea to anxiety to eczema to the common cold, and some research areas are much further along than others.
LIMITATIONS, AND A BRIGHT FUTURE
If the probiotics world seems like a money-making scheme, it’s because people are in fact making a lot of money from it. And as is often the case when large amounts of money are involved, supplement makers often inflate the claims for their product. Probiotic foods and supplements do not undergo premarket approval by the FDA, so this can lead to some companies mislabeling products. The reality is that there is still a lot to be discovered about what constitutes
The science of probiotics goes back to the 1930s, but the pace and quality of research has shot up in the last 15 years, according to renowned probiotics expert and lecturer Mary Ellen Sanders, PhD. Research has since established some particular uses for probiotics that can be trusted: antibiotic associated diarrhea, respiratory tract infections, IBS and other digestive tract conditions. Probiotics are being studied for their influence on skin infections, allergies, sleeping problems and joint stiffness, among other things. Some make the mistake of thinking that any probiotic will help the gut or a particular symptom. There are a host of bacteria that have probiotic properties, but their effects differ. Yogurt will have a certain combination of bacteria, while other foods and supplements may have different bacteria. “You can’t extrapolate from one study on one type of probiotic to other probiotics,” Sanders says. “The best approach is to use the probiotic with a documented benefit.” But this can be difficult for consumers to do, since probiotics from research studies may not be commercially available, or may be available under different product names. “The trick is to match your need with a documented probiotic,” she says. “But if you’re looking simply to supplement your diet with live microbes, then any number of fermented foods or responsibility manufactured probiotic supplements may suffice.”
W H AT I S I T A N D W H E R E D O I G E T I T ? PROBIOTICS Good bacteria that we consume for health benefits. We have naturally occurring good bacteria, and we can support them with probiotics.
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FOOD SOURCES Yogurt, buttermilk, kefir, cheeses, other milk-based products.
NONDAIRY SOURCES Soy foods and beverages, vegetable or coconutbased fermented foods, tempeh, miso, sauerkraut, soft cheeses, kimbucha tea, kimchi and bean ferment.
PREBIOTICS Food for our healthy gut bacteria.
FOOD SOURCES Garlic, leeks, onions, asparagus, wheat flour and banana. Pectin, a soluble fiber found in apples, cranberries, plums and grapes, is also a good prebiotic.
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Many products have not been studied, which doesn’t mean they don’t work or have value, she says. Research just isn’t extensive enough yet.
SHOULD I BE WORRIED ABOUT GETTING PROBIOTICS IN MY SYSTEM?
The Academy of Nutrition and Dietetics recommends focusing on food sources for probiotics before turning to probiotic supplements. You don’t need special products or cleanses to have a healthy gut. “If someone comes to me saying ‘I’ve read a lot about probiotics, what do I do?’ then I direct them to dietary changes,” Sanders says. When specific symptoms or ailments hit, however, such as digestive issues, a tested probiotic is more appropriate, she says. Sources: eatright.org, Pursuit of Gut Happiness: A guide for using probiotics to achieve optimal health, by gastroenterologist Rajiv K. Sharma, MD, Labdoor.com, prevention.com. Learn more: www.usprobiotics.org International Scientific Association for Probiotics and Prebiotics, www.isapp.net
AILMENTS and Potentially Helpful PROBIOTICS AILMENT/PROBIOTIC Prevention of Acute Infectious Diarrhea: Culturelle, Florastor Treatment of Acute Infectious Diarrhea: BioGaia, Culturelle, Florastor Prevention of Antiobiotic-associated Diarrhea: BioK+, DanActive, Culturelle, Florastor Prevention of C. difficile diarrhea: BioK+, DanActive, Culturelle, Florastor Extending remission of ulcerative colitis, pouchitis :VSL#3 Irritable Bowel Syndrome: Align, Activia (yogurt) Pediatric functional bowel disorders: BioGaia, Culturelle Reduced incidence or duration of common cold: Culturelle, BB-12 Disclaimer: The WGO and Yale researchers identified many of these potentially helpful probiotics as needing much more research to establish effectiveness. All have shown at least some positive signs in studies. Sources: World Gastroenterology Organization, Yale Probiotic Working Group, British Journal of Nutrition A Warning: Testing from a group called LabDoor found that gummy and chewable probiotics often had much less beneficial bacteria than standard formulations.
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COMPLETE
The Power of Expression HOW ART IS CONNECTED WITH WELLBEING Humans are drawn to different forms of expression, even as infants. Most children spend countless hours with crayons, even toddlers love to dance, and many can’t help but sing. It is within our nature to have interest in the arts of expression, which is understandable, as researchers learn more and more about how art has the power to influence every aspect of our wellbeing.
Art and the Mind
Martin Seligman, a leading voice on positive psychology, says that there are five key elements of psychological wellbeing: positive emotion, engagement, accomplishment, positive relationships and meaning. It could be argued that art hits on most if not all of these elements. Art is introspective, and can help us discover new sides of ourselves. It can also help us get a grip on our emotions, which is especially helpful in a medical setting. A host of studies have examined the influence of artwork and music on cancer patients and those undergoing surgery, and the benefits range from reduced anxiety to reduced depression to lower blood pressure and more. More and more medical groups are implementing art participation programs for their patients.
brain. Semir Zeki, a neurologist at University College London, examined brain activity of people viewing works of art, and found that the activity was similar to that when someone feels love or desire. The pleasure and reward centers are activated. Feelings of wonder and amazement can lower levels of harmful chemicals in the body that lead to disease, say researchers from the University of California, Berkeley. “That awe, wonder and beauty promote healthier levels of cytokines suggests the things we do to experience these emotions - a walk in nature, losing oneself in music, beholding art - has a direct influence upon health and life expectancy,” said psychologist Dr. Dacher Keltner. Some studies even suggest that art can be a factor that contributes to shorter hospital stays and a lessened perception of pain, though more research is needed. One study from the University of Florida College of Nursing found that patients who had a landscape picture on their wall needed less narcotic pain medication relative to others in a similar condition, and left the hospital sooner.
Scientists are beginning to understand that what we see is directly related to the activity in our
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Painting Credit: Wade Richardson
Photography Credit: Wesley Aston is a talented wildlife and landscape photographer who grew up in Utah and Idaho. His work is centered around the natural wonders of Utah and the surrounding areas. Wesley Aston Photography www.wesleyaston.com
Art & Academics The National Endowment for the Arts collected comprehensive data on the influence of art programs in schools, and the data was clear. High school students who have art intensive experiences have higher SAT scores, are much more likely to graduate, and are more likely to get a bachelor’s degree, compared to students who don’t have these experiences. Furthermore, the research showed that students who participated in art in school were more likely to be involved in the community, to volunteer and to vote.
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Sources: The Atlantic, National Endowment for the Arts, Arts & Health South West, American Public Health Association
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WELLNESS
Natural Childbirth
HYPE OR HEALTHY? W RITTE N B Y C A I T L I N S CH I L L E
In recent years, the process of how babies are typically brought into the world in western culture has been brought into question. Questions have been raised about epidurals, cesarean-sections and even the necessity of the doctor and hospital environment for delivery. Films such as “The Business of Being Born” further popularized the movement, leading a pull away from traditional western birthing practices. According to the Centers for Disease Control and Prevention (CDC), home births rose by 29 percent from 2004 to 2009, following a 14-year decline. The latest statistic of epidural use from the CDC was published in 2008, and shows that 61 percent of women who gave birth that year received an epidural, meaning that as home births have increased, epidural use has likely declined. What has spurred this movement away from birth interventions? According to international health bodies, the U.S. has the second-highest infant mortality rate of any industrialized country, despite an advanced medical care system. Some therefore draw the conclusion that something is being done incorrectly within the medical system, so a step away from traditional hospital birth practices is a solution. While many may discount this side of the argument as nothing more than the unfounded opinions of crunchy granolas, there is scientific backing for aspects of natural childbirth. According to a study produced by the National Institutes of Health, receiving an epidural in hopes of a vaginal delivery significantly increases the odds of the birth resulting in
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“There is no other circumstance in which it is considered acceptable for a person to experience untreated severe pain.”
too high, there are many cases when a C-section is the safest choice for mother and baby.
a cesarean delivery. Additionally, receiving an epidural has other negative side effects, such as longer labor and a greater risk of third and fourth degree tears. C-section births also carry their own set of risks. C-section delivery increases the risk of complications and death for the mother, according to Dr. Mitchell Maiman, chairman of obstetrics and gynecology at Staten Island University Hospital. Additionally, C-section births are associated with higher rates of asthma and obesity for the baby. However, there are strong arguments for birth interventions. C-section deliveries can save the life of the mother and the child when complications arise that inhibit vaginal delivery. The thought that C-section births are wholly the product of money-hungry doctors and hospitals is wildly misinformed. While the rate of C-sections performed in the U.S. may be
There are also strong opinions in support of epidurals. The American College of Obstetrics and Gynecology states: “There is no other circumstance in which it is considered acceptable for a person to experience untreated severe pain, amenable to safe intervention, while under a physician’s care.” Dr. Gilbert Grant, author of Epidural Without Guilt: Childbirth Without Pain, argues that epidurals are very safe, and that not providing pain relief is inhumane. Additionally, he cites that a large percentage of women who attempt natural childbirth are unable to tolerate the pain and end up receiving an epidural anyway. Advocates on both sides of the debate deliver compelling arguments for and against birth interventions. However, the decision is ultimately left to the mother. Whatever the mother decides, she should be well-informed of the risks, benefits and possible consequences of her decision. Sources: CDC, NIH, thebusinessofbeingborn.com, healthday.com, sciencebasedmedicine.org
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DO YOU SUFFER FROM HOT FLASHES? PARTICIPATE IN A RESEARCH STUDY
LADIES:
Post Menopausal Women
Find out if you may qualify to participate To qualify, you must be: • Female • Between 40 and 65 years old • Postmenopausal with an intact uterus • Suffering from hot flashes
You may not participate if you:
PostMenopausal Women
• Use a pack of cigarettes or more per day • Have a history of heart attack, stroke, blood clots, diabetes requiring medication, or chronic liver disease • Have a history of uterine, breast, or ovarian cancer
If you qualify, you will receive at no charge: • Investigational study medication • Study-related medical exams • Laboratory services
If you would like to know more about setting up an appointment for pre-screening, please contact:
To learn more about the REPLENISH Trial, please visit www.ReplenishTrial.com
(801) 352-9228 www.PROSLC.com
production
If so, you may be eligible to participate in a research study of an experimental medication for recurrent vaginal yeast infections. PHYSICIANS’ RESEARCH OPTIONS, LLC The Clinical Research Company
Corner Canyon OB/GYN Michael Twede, MD 801-352-9228 or 385-695-2300 www.PROSLC.com
We can Save you Time and Money We are part of preferred pharmacy networks offering lower copays. • All major insurance plans including Express Scripts and all Medicare plans accepted • $4 and $10 generic prescriptions • In-store vaccinations available • Earn fuel points for every qualifying prescription you fill
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We can call, text or email you when your prescription is ready. See Pharmacy for details. APRIL 2015
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Heart Facts
The Risk Factors You Can Control High Blood Pressure High blood pressure tells your doctor that your heart is working extra hard to move blood through your arteries. This can lead to a higher risk of developing heart problems, stroke and kidney problems. Normal blood pressure for an adult is about 120 over 80 mm/Hg. Most high blood pressure can be controlled with diet, exercise and medication.
IASIS
Smoking
Heart and blood vessel disease is the #1 cause of death in smokers worldwide. Smoking damages the lining of the arteries and promotes plaque build-up that can lead to heart attack and stroke.
Exercise
Only 44% of American adults get some exercise. Another 28% aren’t active at all. Exercise can help lower high cholesterol and high blood pressure, improve blood flow through the body, increase muscle strength and improve lung function.
Weight & Diet Excess weight raises LDL (bad) cholesterol and lowers HDL (good) cholesterol. Overweight adults are at increased risk for high blood pressure and more likely to develop diabetes. The food we eat has a huge impact on our overall health. A healthy high fiber, low fat and low salt diet can reap significant health benefits for the heart.
Get a $69 HeartView Scan To encourage people to know more about their heart health, the IASIS Utah hospitals are offering a $69 HeartView Scan this spring. The HeartView Scan is a noninvasive way to detect heart problems before symptoms occur. The scan takes approximately 10 minutes and is performed on a state-of-the-art 64-slice CT scanner. This test measures the amount of atherosclerotic “plaque” in the coronary arteries. Plaque can cause a heart attack if the arteries become blocked. Early detection is the key to treating heart disease.
Schedule a HeartView Scan by calling: 32 HEALTHY UTAH
1-866-431-WELL
With four office locations: Murray Salt Lake City West Jordan West Valley City
801-263-2370
HeartandLungInstitute.com Healthy-Utah.com
“To inform, strengthen, unite and honor all Utahns. Utah is for everybody. We are Good4Utah.”
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So, how many empty calories per day should we have?
Females between 19 and 30 years—based on 2000 calories per day—should shoot for 120-250 empty calories or less. Males in that same age group are allotted 160-330 based on 2400 calories per day. Just to put that into perspective, one cup of regular, plain vanilla ice cream has 210 empty calories.
NUTRITION W RI T T E N B Y G AY L E N E W E B B
Empty Eating RESEARCH SHOWS THAT AMERICANS ARE CONSUMING ABSURD AMOUNTS OF FOOD THAT PROVIDES LITTLE TO NOTHING FOR OUR BODIES—A.K.A EMPTY CALORIES In the era where “gluten-free” and “organic” are common terms, we seem more health conscious than ever before. But are we really giving our bodies what they need? A closer look at the American diet reveals that too often we eat what our bodies can’t use. Every five years, the Dietary Guidelines Advisory Committee (DGAC) reports on the scientific trends in diet, health, and nutrition to the Secretaries of the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) so these agencies can make informed decisions regarding national health recommendations. The DGAC’s most recent report was just published in February of 2015. One area of their report showed staggering data that Americans are consuming an enormous amount of “empty calories.” Empty calories are solid fats (butter, meat fat, etc.) and any sugars added to a food during its production. Refined starches and alcohol are also empty calories, but their contribution to our total intake is relatively small, so the report focuses on solid fats and added sugars. The solid fats are naturally occurring ingredients in the food; the sugars are not. Though sugars occur naturally in foods such as fruits, the DGAC refers to empty-calorie sugars as “[s]ugars that are either added during the processing of foods, or are…naturally occurring
Empty Calories: When food adds to our total calories consumed without giving any vitamins or minerals. 34 HEALTHY UTAH
sugars that are isolated from a whole food and concentrated so that sugar is the primary component (e.g., fruit juice concentrates), and other caloric sweeteners.” The DGAC’s limit for empty calories is no more than 15 percent of the daily caloric intake. They break that down to say that no more than 5 percent should be from added sugars. They found in their extensive research that calories in the average American diet (for people aged 1 year or older) consist of 13.4 percent added sugars. That is almost three times what it should be! Solid fats are less of an issue because consumption has actually decreased over the last five years. However, our average intake is still higher than the limit (10 percent) at 11.1 percent. Saturated and trans are still the words to watch out for. It isn’t really a shock, but it is still disheartening to see that some of our absolute favorite foods are the absolute worst in terms of empty calories. Here is the list of the foods with the most empty calories:
• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat)
How on earth do we keep our empty-calorie intake below the limits? The DGAC outlines tons of options. First, “replacing soft drinks and other sugar-sweetened beverages (including sports drinks) with non-fat milk would substantially reduce added sugars and empty calories,” they say. They also suggest using non-hydrogenated vegetable oils (soybean, corn, olive, and canola) instead of animal fats (butter, cream, lard, etc.) or tropical oils (palm, palm kernel, and coconut) to drastically reduce your solid fat intake. Be aware that just because something says it’s “low-fat” or even “nonfat” doesn’t mean it’s the right option. Often, those products contain high amounts of refined grains and added sugars which aren’t healthier choices. Remember, it’s not about cutting things like fat and sugar out of our diets, it’s about being aware of the kinds of fats and sugars and which are bad, and good, for us. Sources: choosemyplate.gov, health.gov/dietaryguidelines
90
percent of the American population as a whole consumes more than the daily allotment of empty calories (15% of daily caloric intake). Empty calories provide our bodies little to no nutrient value or usable energy, so they are just stored in our fat reserves.
• Pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat)
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The Rise and Fall of Red Delicious WHY THE WORST KIND OF APPLE WAS SO PLENTIFUL Red Delicious may be the least loved apple in the United States, yet it is the most abundant apple around. It’s often the only apple you’ll find in a gas station or convenience store, and school kids are still burdened with it in their brown paper bags. Discovered as a mutant seedling in Iowa in 1875, this apple soared to popularity because of its appearance and hardiness. Over time, more mutation occurred that changed the apple into a deeper red. The color of Red Delicious is what made it a preferred produce, along with its eye-pleasing curves and resilience as a tree. But by the 1980s, Americans didn’t have many apples to choose from, according to The Atlantic. Americans have since realized the problems with judging a book by its cover. In the 90s, Gala and Fuji hit the market and Red Delicious sales have since dropped drastically, though it is still the most common apple by far. In fact, international demand is what is keeping Red Delicious apples alive, as American demand has dried up.
MOST POPULAR APPLES:
• Red Delicious
• Gala • Golden Delicious • Fuji • Granny Smith Source: The Atlantic, US Apple Association
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APRIL 2015
35
NUTRITION
r a g
u S
! N I S S A S S A N I K S T E R C E S E H T
36 HEALTHY UTAH
Healthy-Utah.com
W R I T T E N B Y RO N C U M M I N G S
The Good, The Bad and the Ugly of a Favorite Food Pastime THE GOOD
Wow, we sure like our sugar. After all, what’s not to like? I mean, what’s better with a glass of milk than a couple of chocolate chip cookies? And, for millions of us, that mid-day candy bar is just a regular part of life. Let’s face it—our favorite sugar-laden goodies are just flat out pleasing, comforting and of course delicious! Sugar satisfies one of our favorite desires: instant gratification.
THE BAD
With that being said, there’s not a single one of us who doesn’t know that sugar, especially in excess, is bad for us. It’s terrible for our teeth, destroys our mood, makes us gain weight and severely alters our overall blood chemistry. Some of us think that, maybe, if I just watch my sugar intake a little and don’t go too crazy, then I’ll be able to enjoy the good of sugar and, maybe, the bad of sugar won’t really affect me too much. When it comes to sugar, most of us are willing to take the good with the bad, because we want to have our cake and eat it too.
. r
By now, most of us have been bombarded by endless anti-sugar messages. There are always new studies on how sugar adversely affects our health, our kids’ attention spans, and the obesity problem that seems to be getting worse by the year. No matter what anti-sugar messages we read, see and hear, we simply refuse to give up our beloved sugar. However, there is a new and powerful message coming out from the scientific community about sugar and it has to do with our appearance.
THE UGLY
Sugar is making you ugly! What? Yes! Excess sugar in our bodies is now being revealed as one of the most damaging elements to our appearance. As it turns out, these sweet little sugar molecules are leading a double life. After they pass over our taste buds and give us that amazing sugar buzz, these appealing friends of ours change their personalities and go on a seekand-destroy mission. In a process called glycation, excess sugar in our blood stream in reality attacks the proteins throughout our bodies. As a matter of fact, these sugar molecules attach themselves to proteins—much like a parasite. Once bonding happens, that particular protein becomes glycated; or, in other words, sick. A recently glycated protein becomes misshapen, hardened, does not function correctly and excretes exotoxins that affect surrounding proteins. After the glycation process has run its course, the protein is referred to as an Advanced Glycation End Product, or A.G.E. for short. A real-world example of glycation in action is the browning and hardening process when placing a piece of bread in the toaster. This is where the ugly part comes in. Our skin is essentially one giant protein suit that covers us and protects all of our inner workings from the outside world. Most people are aware that the main protein in human skin is collagen, the proteins of which are very long-lasting. They have a half-life of approximately 15 years and are not immune to the effects of glycation. Just like other proteins, when collagen becomes glycated, that protein is now considered an A.G.E. Like others, collagen proteins become misshapen, hardened, brittle and excrete exotoxins. While you can’t see the effects of most proteins in your body when they become glycated, the effects of glycation on skin proteins becomes very evident.
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Essentially, every visible sign we attribute to aging skin—including wrinkles, fine lines, discoloration, sagging, uneven skin tones, stress, loss of elasticity, etc.—can all be partially attributed to the process of glycation. SOME OTHER GLYCATION ISSUES INCLUDE: • Sugar molecules can affect the surface proteins of fine capillaries on your skin, leading to leakage, causing spider veins. • Dark circles under the eyes (also capillary leakage). • The sun accelerates glycation. • Glycation is an additive effect and probably begins as soon as we’re born, affecting us throughout our lifetime. • Simple carbohydrates like soda or white bread can also contribute to the formation of A.G.Es that cause wrinkles. Fried foods can actually contain pre-existing A.G.Es. • Elevated blood sugar can also amplify the effects of UV radiation and smoking, research suggests, which are known contributors to wrinkling. The most demoralizing aspect of glycation is the fact that once a protein has become glycated, or is now considered an A.G.E., the damage is permanent. It seems a little unfair. In most cases, if I give up a certain vice, then my body, given enough time, will generally recover. If I start eating a better diet, I’ll most likely lose weight and be healthier. If I give up smoking, in most cases, my lungs, heart and blood pressure can return to normal. Nevertheless, once your proteins have been glycated, you’re pretty much out of luck; the damage has been done—end of story. Well … almost. You see, if you go online right now and do a search on the process of glycation, you will read much of what you’ve read here, including the fact that once a protein has become an A.G.E., it’s irreversible. But recent research has produced products that work against the glycation process. A study conducted in France showed that a plant-derived serum was able to improve skin appearance. Anti-glycation treatments may become commonplace amongst other skin treatments of today. Herb consumption may be another solution, according to Rajani Katta, a professor of Dermatology at the Baylor College of Medicine. She said that multiple studies show certain herbs can inhibit the glycation process, including cinnamon, rosemary, cloves and ginger. The important concept to remember is that your diet influences your appearance, and not just in terms of waistline. Your skin pays the price for your junk food habits. ABOUT RON CUMMINGS
Ron Cummings is the founder and CEO of AminoGenesis Skin Care, which utilizes amino acids as the key ingredients to its age- and damagereversing products. The company’s formulas include anti-glycation properties, which are very rare in today’s skin-care products.
APRIL 2015
37
NUTRITION
a brief
History of A GLANCE AT HISTORY SHOWS SOME PROGRESS AND A LOT OF CONTRADICTION WHEN IT COMES TO DIETING.
1727 Thomas Short writes a treatise about the cause of corpulence, and advises people to move away from swamps, because he observed that heavier people lived near swamps.
1829
1863
1903
1918
1930s
Presbyterian minister Sylvester Graham introduces the Graham Diet, which was essentially vegetarianism. The graham cracker, invented by Graham as a staple for this diet, is common today.
William Banting writes his Letter on Corpulence, suggesting a diet plan of four meals a day, consisting of protein, greens, fruits and dry wine. He said to avoid starch and sugars, but that milk, butter and meat were permitted.
Horace Fletcher says he lost 40 pounds by chewing his food and then not swallowing it. His motto: “nature will castigate those who don’t masticate.”
Lulu Hunt Peters writes the book Diet and Health: With Key to the Calories on dieting and losing weight, introduces idea of
The Grapefruit Diet (a.k.a the Hollywood Diet) is born, which calls for eating a grapefruit with every meal, and reduced calorie intake.
1940
The word “calorie” is used to measure energy in food.
COUNTING CALORIES
1950s Research connects diet and exercise with heart disease. Ancel Keys conducts the Seven Countries study and shows that saturated fats and unsaturated fats have different effects on health.
in dieting.
1975
1976
1977
1977
1980
1980s
1980
Ancel and Margaret Keys publicize the Mediterranean diet, which doesn’t become popular until the 1990s.
The Nurses Health Study of 122,000 registered nurses finds a relationship between increases in BMI and increased risk of heart disease and type 2 diabetes.
McGovern committee releases “Dietary Goals for the United States,” which recommends increased carbohydrate consumption and decreased fat, cholesterol, sugar and salt consumption. The affected food industry members protest.
Slim-Fast is introduced as a meal replacement plan.
The USDA releases dietary guidelines, which say to eat a variety of foods, avoid too much fat, cholesterol, sugar and sodium.
American Heart Association and many other organizations push for low-fat diets to fight against chronic health conditions.
The Cambridge Diet is introduced, which involves liquid meals and very low calorie intake.
1992
1993
1994
Dr. Atkins’ new book is published, with a new version of his high-protein diet that condemns carbohydrates. Other high-protein advocates publish bestselling books in the succeeding years.
Dr. Ornish publishes Eat More, Weigh Less, which recommends eating less fat and having a plant-based diet.
A FDA mandate is established that food labels must include information about calories, fat and fiber.
38 HEALTHY UTAH
1996
1998
2001
2003
of nine and ten-yearolds are reported to be dieting and trying to lose weight.
The US National Institutes of Health and the Centers for Disease Control and Prevention lower the normal/overweight cut-off from a BMI of 27.8 to a BMI of 25. This had the effect of redefining approximately 29 million Americans who were previously healthy to overweight.
Harvard nutritionist Dr. Willett slams the USDA Food Pyramid in his book, calling it wrong, potentially dangerous, and resting on shaky scientific ground.
The South Beach Diet is introduced by cardiologist Dr. Agatston who focuses on carbohydrate control as key to losing weight.
40%
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Diet
Obesity Trends PERCENTAGE OF ADULT POPULATION THAT IS OBESE
1990
11 %
2013 28 %
Source: Trust for America’s Health and the Robert Wood Johnson Foundation
1956
1961
The American Heart Association appears on television and says that diets including large amounts of butter, lard, eggs and beef would lead to coronary heart disease. The US government soon recommends low fat diets to prevent heart disease.
Dr. Herman Taller publishes Calories Don’t Count, which sells two million copies. He counsels readers to avoid sugars and processed foods, but encourages eating an enormous amount of calories and unlimited amounts of fat and meat.
1963 Weight Watchers is founded.
1967 Twiggy, a 5’ 7” , 92 pound model, becomes a supermodel icon.
1970s
1970
1972
1972
Roger Linn, MD, advocates eating nothing except his miracle liquid, which is made from slaughterhouse byproducts. About 60 people who try it suffer heart attacks.
The Sleeping Beauty Diet comes into existence, which involves using sedatives to sleep through the majority of the day to avoid eating.
Ancel Keys publishes a paper in the Journal of Chronic Diseases which launches the popularity of body mass index (BMI) as an important health indicator.
Dr. Atkins’ launches his book recommending diets high in protein and low in carbohydrates, reasoning that the consumption of fewer carbs will lead to the body burning excess fat for fuel instead. He says eating fat isn’t a big deal.
The Sleeping Beauty Diet
1980
1981
1982
1983
1983
1988
1992
Wiley Brooks promotes the idea of breatharianism, which is the capacity to live without eating food, subsisting solely on light and air. He later says there is something special about McDonald’s cheeseburgers, and calls Diet Coke “liquid light.”
The Beverly Hills Diet is introduced, recommending eating nothing but fruit for the first ten days.
Liposuction is performed for the first time in the US.
The F-Plan diet book is one of top ten best selling books in America. It recommends a high fiber approach.
Jazzercise, founded in 1969, hits all 50 states.
Oprah Winfrey loses 67 pounds on the liquid diet Optifast.
The USDA Food Pyramid is released, putting carbohydrates at the base of a balanced diet.
2004
2006
2006
2011
“The Biggest Loser” has its first show.
Splenda (a sucralose artificial sweetener) sales hit $212 million.
The Women’s Health Initiative (WHI), an enormous clinical trial involving more than 160,000 women over 15 years, finds that women who followed a low-fat diet had no significant reduction in risk of stroke or cardiovascular disease, versus women who kept a standard Western diet.
USDA introduces MyPlate as a replacement for the Food Pyramid, which is much simpler, and much less specific.
Facebook.com/HealthyUT Sources: abcnews.go.com, health.usnews.com, womansday.com
2012 The US weight loss industry revenues his $20 billion. More than 100 million Americans are on diets, and
85 percent of people consuming weight loss products are women.
2013
2014
National media outlets raise awareness against The Cotton Ball Diet, which is dipping cotton balls in juice, lemonade or a smoothie then eating it. It supposedly helps you feel full, but experts remind those tempted that they might as well eat their own shirts.
The Paleo Diet is Google’s most searched diet. This diet recommends eating food that was available to humans’ early ancestors.
APRIL 2015
39
NUTRITION
• In the US, corn uses more land than any other crop – enough acreage to cover Germany.
AMERICORN WHY CORN DOMINATES IN AMERICA AND WHAT THAT MEANS FOR THE AVERAGE CONSUMER
Our economy thrives and depends on the production of corn. As an incredibly productive and very versatile crop, corn can be used for a wide variety of purposes and is relatively easy to grow in different climates and geographic locations. Compared with other crops, corn has a high yield, so the ability to turn a crop with these characteristics into several productive products may seem like a solution, not a problem. However, our country’s dependence on corn has a series of detrimental effects on several aspects of society. Corn in its natural, whole form is an inexpensive and filling provider of starch and vitamins, which explains why it’s been a timeless, popular staple. Unfortunately most of the corn produced in the US is not simply slathered in butter, salt, and pepper and enjoyed with a BBQ. It can be argued that the basic purpose of agriculture is to provide food. The corn industry challenges this notion. About 40 percent of US corn is used for ethanol, and about 36 percent is used as animal feed, according to Business Insider.
40 HEALTHY UTAH
And because corn is so easy to make and turn into other products, there’s a big push for increased production, unfortunately at the expense of other crops. In fact between 2006 and 2011, 13 million acres of land were transformed into corn-growing land. Most of this came from land dedicated to other crops or resources, including wheat, oats, sorgum, barley, alfalfa, sunflower, grassland and prairie, all of which saw decreasing acreage, according to a study published in the Proceedings of the National Academy of Sciences. This is a problem as our agricultural resources are less diverse and land necessary for waterways and natural ecosystems are threatened. The corn that does make it into the American diet has usually been processed beyond recognition. Considering Americans eat onethird of all of the corn produced worldwide, unless you’re eating corn on the cob several times per day, you have to wonder how we’re eating so much corn. First of all, our consumption of corn syrup has increased more than one THOUSAND percent between 1970 and 1990, according to Nina Planck, author of Real Food. This sharp increase in the American diet also happens to correlate with the very sharp rise in obesity rates in our society. Once corn has been processed and stripped of its nutritional properties, these derivatives simply become empty calories, used to sweeten and add substance to our food. And if you are what you’re eat, then we’re just all walking corn ears, right? Well actually, that’s
• Most corn production is used for ethanol or animal feed. The small amount used for human consumption is mostly in the form of high fructose corn syrup. • It takes 91 gallons of water to produce 1 pound of corn. • 3 out of every 4 items in grocery stores contain some derivative of corn.
partially true. Because of corn’s unique carbon signature, researchers have found that fifty percent of the American human’s biomass can be traced to corn consumption, according to Edge Magazine. Corn bread, corn starch, corn syrup, corn tortillas, dextrose and malotdextrin (in your Splenda and sweeteners), polydextrose (in your regular sandwich bread), and nearly any product you can think of has some form of corn in it. Even the corn-free meat and dairy products you purchase were produced by cornfed animals, which adds to the corn demand. Take the challenge and start noticing the amount of corn in your diet. While corn has its place in our diets and economy, we must take care not let it replace healthier alternatives or be eaten in excess. Using cane sugar instead of corn sweeteners and whole grains instead of corn meals and flours will help those industries remain productive, and help maintain balance in all things.
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APRIL 2015
41
NUTRITION
Beets, Grains & Greens Hash Who says hash needs potatoes? No one who eats this dish will. The fresh spinach and nutty grains balance the earthy sweetness of the beets. Makes 2 servings
2
slices bacon, chopped
1 cup
chopped onion
11⁄2 cups
hot cooked gluten-free whole grains
1 diced
can (15 oz) whole beets, drained and
1⁄2 cup
ready-to-use GF vegetable or chicken broth
6 cups
packed baby spinach leaves
2
large eggs, poached (see tip)
1.
Cookbook by luten-Free G d ay yd er ill Ev .ca Reprinte Bob’s Red M .robertrose Courtesy of bury, 2015 © www ere books are sold. uls wh Camilla V Sa permission. Available er h is bl pu h wit
In a large skillet, cook bacon over mediumhigh heat until crisp. Using a slotted spoon, transfer bacon to a plate lined with paper towels. Drain off all but 1 tsp fat from skillet.
2.
Add onion to the skillet and cook, stirring, for 5 to 6 minutes or until softened. Add grains, beets and broth; reduce heat to medium and cook, stirring up bottom crust two to three times, for 10 to 12 minutes or until warmed through and browned. Add spinach on top, cover and cook for 1 minute, until wilted. Stir spinach into hash.
3.
Divide hash between two plates. Top each with a poached egg and sprinkle with bacon.
Tips gg For the grains, try amaranth, millet, quinoa, rice or sorghum. gg You can replace the canned beets with 11⁄2 cups freshly cooked (steamed, boiled or roasted) diced beets. gg To poach the eggs, pour enough water into a medium skillet to reach a depth of 11⁄2 inches. Add 1⁄2 tsp fine sea salt and bring to a simmer over medium heat. Crack each egg into a separate custard cup. Gently slide one egg at a time into the simmering water and simmer for 2 to 3 minutes or until egg whites are set (the yolks will be only partially cooked); cook longer for more firmly set yolks. Using a slotted spoon, carefully transfer eggs to hash.
42 HEALTHY UTAH
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Tomatillo, Black Bean and Amaranth Soup Puréed tomatillos add sweetness and a citrusy tang, smoky chipotles contribute a bit of heat, and black beans and amaranth lend depth and protein, making this a stick-to-the-ribs bowl of soup, despite the abundance of fresh, bright flavor. Makes 6 servings
You’ll need a food processor 2
cans (each 12 oz) whole tomatillos, with juice
1 tbsp
olive oil
4
cloves garlic, minced
1 tsp
chipotle chile powder
3⁄4 cup
amaranth
2
cans (each 14 to 19 oz) black beans, drained and rinsed
3 cups
ready-to-use gluten free vegetable or chicken broth
1 cup
packed fresh cilantro leaves, chopped
2 tbsp
freshly squeezed lime juice
Crumbled queso fresco (optional)
Lime wedges (optional)
1.
In food processor, purée tomatillos and their juice. Set aside.
2.
In a large pot, heat oil over medium-high heat. Add garlic and chipotle chile powder; cook, stirring, for 1 minute. Stir in tomatillo purée; cook, stirring for 2 minutes.
3.
Stir in amaranth, beans and broth; bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, for 15 to 20 minutes or until amaranth is very tender. Stir in cilantro and lime juice. Serve sprinkled with queso fresco (if using), with lime wedges on the side, if desired.
Chorizo, Kale and Teff Soup The first few spoonfuls of this meaty soup, enriched with potatoes, teff and kale, will have you dreaming of the warm sunshine of Spain and Portugal.
MAKES 8 SERVINGS
Tips
gg The specified amount of chipotle chile powder will create a medium spiciness. Feel free to add less or more to suit your taste.
gg An equal amount of quinoa, rinsed, can be used in place of the amaranth.
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1 tbsp
olive oil
12 oz
gluten free cured chorizo or other smoked sausage, diced
2 cups
chopped onions
4
cloves garlic, minced
6 cups
chopped kale (tough stems and center ribs removed)
3 cups
diced peeled potatoes
1⁄3 cup
teff
8 cups
ready-to-use gluten free vegetable or chicken broth
1
can (28 oz) crushed tomatoes
Fine sea salt and freshly ground black pepper
1.
In a large pot, heat oil over medium-high heat. Add chorizo and cook, stirring, for 3 to 4 minutes or until browned. Using a slotted spoon, transfer chorizo to a plate lined with paper towels.
2.
Add onions to the pot and cook, stirring, for 6 to 8 minutes or until softened. Add garlic and kale; cook, stirring, for 1 minute.
3.
Stir in potatoes, teff and broth; bring to a boil. Reduce heat to medium-low, cover, leaving lid ajar, and simmer, stirring occasionally, for 15 to 20 minutes or until potatoes and teff are very tender. Use a wooden spoon to coarsely break up about half of the potatoes.
4.
Return chorizo to the pot and stir in tomatoes; simmer, uncovered, stirring occasionally, for 5 to 10 minutes or until soup is slightly thickened. Season to taste with salt and pepper.
APRIL 2015
43
You See a Shrink?
WELLNESS
W RITTE N B Y S H ER R I E C A M P B EL L , P H D
THE STIGMA OF THERAPY AND WHY YOU SHOULDN’T LET IT STOP YOU FROM GETTING HELP It is often the assumption that if you go to therapy, you have serious problems you cannot manage on your own, and there is something fundamentally wrong with you. In reality, if someone is attending therapy, they tend to be on the healthier side of selflove and self-awareness. Because seeing a therapist is stigmatized many people who want to seek help either don’t or they keep their therapy private so they do not invoke judgment. 1. EVERYONE CAN BENEFIT FROM THERAPY: We are not here to do life on our own, nor are we equipped to be 100 percent objective in our own lives. Therapy is the perfect way to get that objective view, get to know yourself more deeply, analyze your habits of behavior and to find solutions to life’s everyday issues. 2. HEALTHY PEOPLE SEEK THERAPY: Healthy people are on the search for continual improvement, self-awareness and better solutions to life’s problems. Healthy people
44 HEALTHY UTAH
are okay being wrong in life and in taking direction. They have enough self-awareness to know when they need help and when they do not. In this way, therapy becomes a modicum for continual expansion and improvement in the quality of one’s emotional life. 3. CRAZY-MAKERS DON’T ATTEND THERAPY: The unhealthiest people, the people who need treatment the most, are the ones who never consider therapy. In their minds they are never wrong; it is always someone else’s problem, and they should not have to change. Rather, the world is “who” needs to change. The people who end up in therapy are those trying to deal with the relationships they have with these crazymakers—the spouses, the children, the partners, the parents. 4. OWN YOUR PERSONAL JOURNEY: If you have chosen to attend therapy, be proud of it. Most people who are seeing the benefits of therapy tend to brag about how much the therapy is changing their lives. We all want to be happy and when you communicate about your therapy as a major benefit to your life you will be surprised how many people either ask for more information or confess back to you they have also sought
therapy. When you own and take pride in your growth, much to your surprise many others will follow your lead. 5. REACHING HIGHER LEVELS: Therapy is that space developed and created to facilitate your growth into the higher levels of life and understanding. Many of our most successful people regularly attend some type of therapy, whether that be coaching, mentoring, therapy, motivational seminars, reading self-help books, etc. It is really all the same stuff being delivered through a different channel, a different medium. Why be ashamed of something that is improving the quality of your life? If someone is judging you for your choice to seek therapy of some sort, it says more about that person and their ignorance and insecurity than it says about your desire to improve your life, and become a happier more satisfied person. Take hold of what you are willing to do to make this life more understandable to you and live it with confidence. ABOUT THE AUTHOR Dr. Sherri is a psychologist with 20 years of experience serving the northern California area. She is the author of Loving Yourself: The Mastery of Being Your Own Person.
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--------------------------------
HEALTHY MAGAZINE
-------------------------------ADVISOR CLIENT CONTENT
ORAL HEALTH AND GOOD BACTERIA
B
eing a biological dentist, I am concerned with the health of the whole body. Digestive issues, such as acid reflux (GERD) can wreak havoc on your teeth. Exposure to stomach acid can dramatically increase cavities and tooth wear. Patients with Obstructive Sleep Apnea very commonly experience this as well. Digestive enzymes and a diet aimed at reducing stomach acid can help fight tooth decay. The rest of the gut is important as well, as yeast infections (candida overgrowth often caused by antibiotic over-use), is extremely prevalent in our population. This infection will often show up in the mouth as well. Because April is also National Autism Awareness month and Irritable Bowel Syndrome month, let’s talk more about the proper bacteria in the gut. Many believe that lack of proper bacteria counts in infants may put them at risk of developing Autism after childhood immunizations. Though controversial, a book by Dr. Campbell-McBride called Gut and Psychology Syndrome, explores this topic. Autism aside, having good bacteria in the gut is important for a number of other reasons. This bacteria aids in the digestive process and strengthens the immune functions. Dietary changes to increase healthy bacteria in the gut may be a way to prevent IBS and therefore protect your oral health. This goes to show the importance of taking care of your whole body. Problems in one area can influence the rest of the body, including your teeth. Until next time, remember, smile…your teeth need the exercise.
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.
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APRIL 2015
45
WRITTEN BY C AITLIN SCHILLE
WELLNESS
Kitchen Cabinet Remedies WAYS YOU CAN DEAL WITH COMMON AILMENTS AT HOME The use of home remedies, particularly herbal medicine, has grown in popularity in the United States—nearly one third of Americans use at-home treatments or herbs to treat various maladies. Wrongful deaths from prescription drugs, as seen commonly on nightly news channels, spur this trend on. Herbal and athome treatments may be less expensive than mainstream medicine, and in some cases, may have fewer side effects. It should be noted that before attempting any at-home or herbal treatments, do your research. Determine if the herbal remedy has scientific backing, and use your best judgment to decide if the at-home treatment is safe and effective for you. Herbal products are not regulated in the United States, so they may contain additives and ingredients that are not disclosed on the label. Herbs may cause allergic reactions in some users, and some herbs may even be toxic when taken in high doses or improperly ingested. Some herbs may also cause adverse health effects when they interact with other medications or treatments. It is wisest to consult with your doctor before trying any home remedy.
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HERE ARE SIX AT-HOME REMEDIES BACKED BY SCIENCE: 1.
Use ginger to combat nausea. Ginger naturally fights nausea and vomiting, which makes it an excellent way to treat stomach flu, motion-sickness, and nausea induced by chemotherapy. A study by the National Cancer Institute found that study participants who were assigned to take ginger reported feeling much less nauseated than those who took a placebo treatment.
2.
Consume garlic regularly to decrease your risk of cancer. An article found in the American Journal of Clinical Nutrition determined that a regular, high consumption of garlic decreased rates of various types of cancers, including colorectal and ovarian. For best results, include several garlic cloves per day in your diet.
3.
Gargle salt water to ease the ache of a sore throat. According to Dr. Douglas Hoffman of The Medical Consumer’s Advocate, a sore throat results from infected tissue, and the salt helps to draw out the fluid that causes the painful swelling characteristic of a sore throat. The typical concoction calls for one tablespoon of salt per eight ounces of water.
4.
Chamomile tea can be used to treat colds, and it can also be used to relieve the pain of menstrual cramps. Chamomile has long been believed to have healing and anti-inflammatory properties, and new research seems to be backing up this belief. A study found in the Journal of Agricultural and Food Chemistry has deduced that chamomile tea has certain molecular compounds that may fight off the common cold virus as well as ease the pain of menstrual cramps.
5.
Use baking soda to treat canker sores. Create a paste made of baking soda and a little bit of water, then apply that paste to the canker sore. This treatment is endorsed by the Mayo Clinic and the National Institutes of Health.
6.
Turmeric may help prevent Alzheimer’s disease, and it may also ease general pain. Turmeric contains curcumin, a natural anti-inflammatory agent. Its anti-inflammatory properties can help ease pain, particularly joint pain and swelling caused by arthritis. A study found in the Journal of Alzheimer’s Disease found that curcumin is helpful in ridding the brain of certain plaques that are the hallmarks of Alzheimer’s disease.
Sources: Umm.edu, nlm.nih.gov, naturalhealthadvisory. com, mayoclinic.org, webmd.com, prevention.com, womansday.com
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COCONUT SOAP recipe Fun Fact
Coconut oil contains lauric acid (which is also found in human breast milk), which has certain restructuring properties that protect skin and make it soft. It’s also an antiseptic and maintains healthy pH levels in the skin.
COCONUT OIL IS RELAXING FOR THE MIND AND BODY, AND IS IDEAL FOR OILY SKIN. 7.5 oz coconut water
5.
Stir occasionally, every 15 minutes or so, until the mixture thickens and congeals. (It will have a texture similar to that of light mayonnaise.)
6.
Stir in cocoa butter, coconut extract, desiccated coconut, confectioners’ sugar and coconut oil. Stir for one minute with a spoon (or with a whisk, taking care not to create foam).
7.
Pour into a greased or paper-lined soap mold. Gently tap mold to remove any air bubbles.
3 oz lye (caustic soda) 1.5 lbs extra virgin olive oil 3 oz pure cocoa butter 20 drops coconut extract 1 tbsp desiccated coconut 1 tbsp confectioners’ (icing) sugar .9 oz coconut oil 1.
2.
8.
Wearing gloves and goggles, pour coconut water into a large saucepan. Add lye slowly, stirring gently until it is dissolved.
Cover with a blanket or towel and let stand for 2 days. Uncover and let stand for an additional day if the mold is very large.
9.
Using a thermometer, monitor the temperature of the lye mixture until it is between 120° F and 140° F.
Turn soap out of mold. Wait another day, then cut into bars as desired.
10. Dry bars for 1 month, turning occasionally to ensure they are drying uniformly.
3.
Meanwhile, in a separate saucepan, heat olive oil to between 120° F and 140° F.
4.
Remove olive oil from heat. Add lye mixture to olive oil, stirring slowly and trying not to splash.
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Note: Exact measurements are crucial in soap making.
Coconut Soap’s Action on the Skin •
Coconut oil is ideal for oily skin, whether it is acne-prone or not. Not all people who have problems with oiliness have acne or pimples.
•
This soap is definitely not for people who have dry or sensitive skin, because coconut reduces oil and can be excessively drying. Despite its pleasant smell, it shouldn’t be used on children.
•
Because this soap includes desiccated coconut among its ingredients, you can use it as an exfoliant, rubbing it gently over oily areas.
•
It’s a good idea to moisturize the skin after washing with this soap.
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COMPLETE
Highways and Health THE HEALTH EFFECTS OF LIVING NEAR MAJOR ROADS
HIGHWAYS AND AIR POLLUTION: A SERIOUS MATTER
WRITTEN BY ANGE LA SI LVA
I
t’s easy to be distracted by annoying sounds or bothered by loud noises when you’re trying to focus. Perhaps the neighbors play their music way too loud when you’re trying to sleep, or your coworkers have loud conversations near your desk as you try to work. But beyond a little annoyance, some lost sleep, and maybe some diminished productivity, regular exposure to noise can actually cause significant health problems. The U.S. Environmental Protection Agency (EPA) defines “noise” as “unwanted or disturbing sound,” and in fact the largest contributor to “noise pollution” is transportation noise. Most people don’t think about the sounds around them since they aren’t visible, but you’d probably be surprised and even shocked to know that noise pollution can be as damaging to your health as air pollution.
BUT HOW? The first thing that probably comes to mind is hearing loss. But many people may shrug this off and disregard the warnings of living near highways, listening to loud music, or failing to wear ear protection around loud noises because they’re “young” and everyone loses their hearing when they get old, right?
WRONG.
The leading cause of hearing loss is noise, not aging. Loud noises destroy the hair cells in your ear responsible for transmitting sound, and once they are damaged or destroyed they cannot be regrown or repaired. So regardless of your age, if you
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damage your hearing mechanisms, your hearing is gone. Likewise, if you protect your ears and your hearing abilities, you won’t have to yell “happy birthday” on the phone to your grandkids when you’re older. So how is sound classified? Sound intensity is measured in decibels, with a regular conversation being at about 60 decibels. Once the sound intensity gets above that, there is the potential for damage. Exposure to sound is regulated by intensity and duration, so the more intense the sound is, the less exposure you should have to it. But hearing loss is only the tip of the iceberg. Research has found a strong link between noise pollution and heart disease, which is the number #1 cause of death in America. Research from the World Health Organization found that long-term exposure to traffic noise may account for approximately 3% of CHD deaths (or about 210,000 deaths) in Europe each year. The mechanism responsible for translating noise into a cardiovascular event is our body’s stress response, which is controlled mostly by the autonomic nervous system, over which we have little or no control. When a loud noise is heard, your body releases adrenaline in preparation for the fight-or-flight response. Your blood vessels constrict, your heart starts racing, your muscles tense up, and your blood pressure rises. It is a useful response when we’re faced with a real threat, but when we’re constantly exposed to loud noises that trigger this response our bodies will begin to
While noise pollution is important to consider, other factors also add to the danger of living near a busy road. A study published in the American Heart Association journal Circulation found that living close to a major road increased a woman’s risk of dying from sudden cardiac death as much as smoking or obesity. Researchers guess that fine particles in the air surrounding these roads are to blame, though they aren’t sure exactly what causes the drastic rise health risk.
suffer from the elevated blood pressure and stress hormones in our systems. To prevent the possible damaging health effects of living near a highway or other source of noise pollution, consider installing sound-proof walls or barriers in your home or using some sort of noise blocker. Keep some small ear plugs or other personal noise barrier for any noisy situations you may encounter. Your ability to hear is precious and fragile, so protect it as best you can.
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Weight is lost by exhaling carbon dioxide
You Don’t Burn Fat Off, You BREATHE IT AWAY CLEARING UP SOME MISCONCEPTIONS ABOUT HOW STORED FAT REALLY LEAVES THE BODY WRITTE N B Y C AI T LI N SC HI LLE
A
t the beginning of 2015, many of you likely made a new year’s resolution concerning weight loss. Whether it’s five pounds or fifty pounds, the number one resolution made by Americans is to lose weight. It is common knowledge that the best way to lose weight is through good, old-fashioned diet and exercise. But, who really knows the actual physiological mechanism of how weight is lost? Not many, it turns out. Researchers at the University of New South Wales in Australia found that even many dietitians, personal trainers, and physicians were in the dark. The common misconception is that weight is lost when fat is converted into heat and energy. According to the researchers, that “violates the law of conservation of mass.” In actuality, weight is lost…through breathing! Weight is lost by exhaling carbon dioxide. Through some biochemical calculations, the researchers found that the lungs are the “main excretory organ for weight loss.” Fat is stored as a compound called triglyceride, which consists of three atom types: carbon, hydrogen and oxygen. When triglyceride is broken down, the majority of the remnants become carbon dioxide (CO2). A smaller portion becomes water (H2O), which is excreted through urine, feces, sweat,
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breath and tears. Water is quickly replenished, but CO2 is only replaced with food and liquids other than water. Thus, the key to weight loss is to put less in than what you get rid of by breathing. This illustrates how a healthy diet aids in weight loss. So where does exercise fit in? Physical activity prompts deeper and more rapid breathing, which allows the lungs to exhale a greater amount of carbon dioxide. However, the authors do point out that the extra carbon exhaled by replacing one hour of rest with one hour of jogging is easily replaced by a small muffin. So, while physical activity is an important aspect of weight loss, the key is being more mindful of how much food you consume. It is no secret that obesity is a significant problem in the United States, and an increasingly global problem. The University of New South Wales recommend that these true concepts of how weight is lost be taught in school to clear up the widespread misconceptions. Sources: medicalnewstoday.com, statisticsbrain.com
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The SMART Clinic is selected for worldwide research study
Stem Cell Treatment for Chronic Low Back Pain
T
he Australian-based regenerative medicine company Mesoblast LDT has just begun the phase 3 clinical trial of an investigational stem cell product, which is being developed to target moderate to severe chronic low back pain due to moderately degenerated discs. The SMART Clinic physicians have been recruited to participate in this exciting research opportunity, along with other leading centers in spine innovation worldwide. Preliminary phase 2 data presented at the JP Morgan Healthcare Conference in January 2015 reported that the mesenchymal precursor cell (MPC) product was well tolerated and was shown to result in substantial improvement in pain and function for at least 24 months. The phase 3 trial will be the first opportunity for Utah patients to participate. Dr. Krull and Dr. Bertram will return from the international research meeting regarding the MSB-DR003 protocol at the end of March. Study enrollment of this phase 3 clinical trial has already begun.
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“Data so far is encouraging,” Dr. Krull said of this opportunity. “This research is at the cutting edge of regenerative medicine technology. Cultured stem cells allow for high concentrations of cells to be delivered to injured tissue, where they may then stimulate a healing response. We need better options than what currently exits for the treatment of chronic disc pain related to degenerative disc disease.” An estimated four million patients in the United States suffer from back pain due to moderately degenerated discs. This stem cell treatment will be an important option for patients who haven’t responded to conservative treatment options or steroid injections for pain relief. For these patients, surgery is currently the next option. This MPC product represents a promising, less invasive option to alleviate pain before surgery is considered. MPC cells for back pain are projected to be commercially available between 2019 and 2022.
Patient recruiting is already underway and you can find out more by visiting theSMARTclinic.com
ABOUT THE AUTHOR
Angela Krull, MD
The SMART Clinic 801-676-7627 theSMARTclinic.com Dr. Krull received her medical degree from the University of Utah School of Medicine, and went on to complete a General Surgery fellowship at the University of Hawaii. Following that, she finished her Physical Medicine & Rehabilitation Residency at the University of Virginia, and then completed an Interventional Spine & Sports Medicine Fellowship at The SMART Clinic, after which she joined the faculty. She has worked extensively with college and recreational athletes during her training, including an honorary position as resident team physician for the University of Virginia Athletic Department from 2004-06. Dr. Krull is appreciated for her commitment to patient education as well as her excellent interventional skills. Her work has even been presented and published as part of the education and presentation series at the national American Academy of Physical Medicine & Rehabilitation meetings.
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NEW OPTIONS FOR
Enlarged Prostate Treatment THE UROLIFT® SYSTEM IS REVOLUTIONIZING ENLARGED PROSTATE CARE
A
re you suffering from irritating urinary symptoms, like unbearable urgency and interrupted urinary flow? More than 500 million aging men worldwide suffer from an enlarged prostate, also known as BPH (benign prostatic hyperplasia). BPH is a non-cancerous growth of the prostate. Though rarely life-threatening, BPH causes exacerbating urinary symptoms that can wreak havoc on everyday living. Today, permanent BPH relief can be found after a short and nearly painless procedure known as the UroLift® System from NeoTract, Inc. UroLift is an FDA-approved, ground-breaking device that is helping men urinate freely and comfortably again. This minimally invasive implant opens up the blocked urethra by lifting or holding enlarged prostate tissue out of the way. There is no cutting, heating or removal of prostate tissue. Think of it as a window curtain tie-back that holds the lobes of the enlarged prostate open, relieving obstruction. The entire UroLift procedure can take just 30 minutes from start to finish, which includes about 20 minutes of numbing followed by approximately 10 minutes of procedural time. Men are fully awake and alert with minimal pain or discomfort during the procedure. There’s no catheter afterward, nor are there postoperative restrictions or sexual side effects. Most men even drive themselves home.
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I first learned of this revolutionary device when Ted Lamson, the inventor, came to my Salt Lake-based office, Western Urology Clinic, and presented data from clinical studies performed in Australia. It almost seemed too good to be true, and I’ll admit I was skeptical at first. After further research, I knew that this device could revolutionize BPH care. I was the first urologist in North America in February 2011 to perform the UroLift System and the first in the world to perform the procedure under local anesthesia. I have now successfully performed the UroLift System on numerous men, and most have experienced incredible results. But the UroLift System’s biggest advocate might just be my retired partner, Dr. Steve Richardson, who decided to undergo the procedure to relieve his BPH symptoms.
Beyond providing nearly immediate relief from irritating BPH symptoms, the UroLift System has few—if any— side effects. Other procedures, such as medications, TURP (Transurethral Resection of the Prostate) or laser surgery, are utterly uncomfortable and potentially cause permanent side effects, like the loss of the ability to ejaculate and even erectile dysfunction. Negative side effects are minimal with the UroLift System. I’ve been overwhelmed to hear from the many men whose lives have changed because of this device. If you have any irritating urinary symptoms, I strongly encourage you to learn more about the ground-breaking UroLift System. It might just change your life. ABOUT THE AUTHOR
“Being a board certified urologist who treated BPH for 30 years, I knew the options and I chose not to go the medical therapy route,” said Dr. Richardson. “I wanted to wait until something was available that could be done in the office, didn’t have any sexual side effects, and that I didn’t have to take every day for the rest of my life. UroLift was the best solution for my needs. I can’t guarantee that it will work for you, but it has worked for many men and it worked for me.”
Steven N. Gange, MD, FACS Western Urological Clinic 801-993-1800 wucmd.com/technology/HIFU ppmd@wucmd.com Board-Certified: American Board of Urology Fellow: American College of Surgeons. MD: University of California, Los Angeles School of Medicine. Special interest, training in surgical treatment of erectile dysfunction, men’s health and research in minimally invasive prostate treatment.
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the famed Henry Lynch at Creighton University in Nebraska. I was actually privileged to do a cancer rotation with him as my preceptor while I did my OB/GYN residency in Omaha. Lynch Syndrome is otherwise known as “familial non-polyposis colon cancer.” If you know of a relative with this diagnosis, you need to discuss with your doctor the possibility of being tested for that particular inherited gene.
Ovarian Cancer Colon Cancer
&
EXPLAINED
P
erhaps the female cancer that is the most difficult to detect early and to try to actually prevent is ovarian cancer. Unfortunately, nearly 2/3 of ovarian cancer cases are not detected till it is already very far advanced with most being stage 3 or greater at diagnosis. It is known as the “silent killer of women” because of its not having many early signs or symptoms. Often a woman just feels bloated and/ or gains weight, or may have some subtle bowel signs. Though most cases of ovarian cancer are sporadic and are not therefore inherited, there is a strong association in families of women who get that form of cancer. If you have even one first degree relative who has had ovarian cancer at any age, you should likely be tested for BrCa1 and BrCa2 breast cancer genes as breast and ovarian cancer are highly associated with each other. Despite this being said, the greatest risk factor for developing ovarian cancer is simply your age. Unfortunately, we do not have a good screening test yet for ovarian cancer detection. There are two blood tests, namely CA 125 or “Cancer Antigen #125” and a test called “Ova1” that can be used. Both of these tests are quite nonspecific and must be used in conjunction with a transvaginal ultrasound and must be interpreted with skill and knowledge.
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The problem lies in the fact that nearly 10,000 transvaginal ultrasounds need to be performed, (if you included all women of reproductive age ) to detect one case of ovarian cancer and that is simply not feasible. In addition, many women would have non-cancerous masses detected with the ultrasounds, which would lead to very many unnecessary surgeries. So what can be done to prevent ovarian cancer? Besides knowing what your family history is, having a large number of children has actually been linked to less risk of getting ovarian cancer. It is the “incessant ovulation” theory. The other act of prevention lies in obtaining your annual pelvic exam and watching for subtle bowel habit changes and reporting unusual symptoms to your doctor.
It is recommended by most authorities that anyone over the age of 55 be screened for colon cancer through the use of colonoscopy. No, it does not sound like much fun to get a colonoscopy, but it might save your life. The only prevention that I know of is to eat less red meat, more nuts (especially almonds which are high in selenium), and to be screened regularly and to report any bowel bleeding immediately to your physician. Well, I hope I haven’t scared you too much, but I do hope I’ve motivated you to get your annual screening and to take better care of yourself. In summary, there are a few things that you can do to decrease your own risks of developing certain forms of cancer.
1. 2. 3. 4. 5. 6. 7.
Know your family history. Get an annual pelvic exam. Have a large family. Maintain a healthy weight with proper diet and exercise. Eat less red meat and more whole nuts especially almonds. Have annual exams and discuss any unusual symptoms with your doctor. Be Happy! Yes, multiple studies have demonstrated an association with happiness and longevity!
For more information on women’s cancer and health issues, or to make an appointment, call Dr. Saunders at 801-692-1429 or visit our website at drsaundersobgyn.com.
CO LO N C A N C E R
Although colon cancer is not pleasant to discuss, it is actually the third most deadly behind lung and breast cancer. Colon cancer equally affects both men and women and again the greatest risk factor is age. Most cases, similar to breast and ovarian cancer, are not associated with heredity. There is however one important exception. A small number of colon cancer cases are linked to the so-called “Lynch Syndrome” named after
ABOUT THE AUTHOR
Mark Saunders, MD Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com
Dr. Mark Saunders is a well-respected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.
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new options for GUM RECESSION
A
t Midvale Family Dental, Dr. McNeil performs the pinhole surgical technique, the latest treatment for gum recession. Gum recession can cause discomfort, sensitivity, and a noticeable, aestheticallydispleasing ridge at your gum line. Your recessed gums have the potential to wreak havoc on your smile and overall well-being, but patients frequently reject the traditional treatment for gum recession because of the extent of the surgery and excessive downtime required post op. Traditionally, the procedure usually recommended to treat gum recession is gum grafting, an invasive technique that takes gum tissue from the roof of your mouth and stitches it atop of the area of exposed root. Gum grafting requires excessive downtime (up to ten days), and can require multiple treatments to repair extensive gum recession. Now, at Midvale Family Dental, we offer pinhole gum rejuvenation, a no-stitch, no-scalpel, downtimefree technique to treat gum recession. Performed with a pin-like instrument, the pinhole surgical technique takes just a few minutes per tooth. Using a pin-sized entry point, the specially designed tool loosens the gum tissue, moving the gum on top of the exposed gums. Collagen strips are then placed through the entry point to keep the gums in place during the healing process. Results are immediate and the pinpoint-sized entry heals within 24 hours. Post-op, patients report only mild swelling and no downtime is needed for recovery.
Traditional Vs. Surgical Technique GUM GRAFTING
PINHOLE SURGICAL TECHNIQUE
Surgical Procedure
Usually an incision is made on roof of your mouth to extract gum tissue, sometimes an alternative donor source is used. Must create an incision in palate to extract gum tissue, then gum tissue is sewn atop exposed roots.
Small, pinhole sized entry point is used to glide gums over area of exposed roots. Collagen strips are placed to keep gums in place.
Amount of Teeth Treated
Only a few teeth can be treated at a time.
Numerous teeth can be treated in one visit.
Length of Surgery
90+ minutes
Less than an hour
Recovery Time
Up to 10 days for stitches
Virtually no recovery time
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. 801-255-4555Â
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Lap Band Secret Information Revealed
You’re Not So Hungry!
W
hat? That’s it? It’s true. The solid silicone ring around the top of the stomach helps people feel less hungry. Lap-Band puts pressure on the top of the stomach causing nerve signals to be sent to the brain, making us feel like the stomach is already partially full. Studies have shown that even without eating, people feel less hungry with a Lap-Band adequately adjusted. The LapBand helps people feel satisfied on small meals, which means fewer calories are taken in and weight loss can occur without hunger struggle.
The ADVANTAGES of LAP-BAND • It is the safest weight loss surgery available. • It is usually an outpatient procedure, meaning after the operation people go home the same day. • Recovery is about 5-7 days to get back to full time desk work—a little longer for more strenuous jobs. • It is adjustable—the tightness is customized to each patient’s needs during office visits. • It is reversible—the band can be removed. • Malnutrition of vitamins minerals or protein is rare. • Regular short office visits provide the best weight loss results.
HOW WELL DOES IT WORK? I’m glad you asked! Long-term studies show that people keep off about 50% of their excess weight.
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 LAP-BAND 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.
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WHY YOU SHOULD CARE ABOUT
Gum Health Since a young age we’ve always been taught to brush and floss our teeth to avoid cavities. But it’s equally important to maintain the health of gums, as researchers now know that gum health influences the health of the whole body. Researchers have drawn solid connections between periodontal disease (gum disease) and multiple other diseases. In some cases, gum problems might contribute to the development of a disease, and in other cases, gum disease can contribute to the worsening of a disease.
DIABETES
Periodontal disease is often present with diabetes. Diabetes tends to make people more susceptible to infection. Research also suggests that periodontal disease might make it harder to control blood sugar, as severe forms of the disease increase blood sugar levels.
HEART DISEASE AND STROKE
The specific causes for this connection are not well understood, but research suggests that those with periodontal disease are at higher risk for heart disease and stroke. It may be that the inflammation caused by gum disease influences the risk of heart disease.
CANCER
Research shows that those with gum disease are at a higher risk of developing various cancers, including kidney, pancreatic and blood cancer. Several studies show a connection between oral cancer and periodontal disease. At Apex Dental in Murray, we have a screening system called Velscope, which has a high success rate of identifying the early signs of oral cancer, signs that might be invisible to the naked eye.
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HOW TO PRESERVE GUM HEALTH
Millions of Americans have moderate to severe periodontitis. Good oral hygiene, including brushing and flossing, do much to prevent gum disease. New forms of treatment are constantly being developed which can halt or reverse the progression of periodontitis. One such form of gum treatment involves the use of a state-of-the-art dental laser which removes the infection-causing bacteria. Unlike traditional periodontal treatment, when the gums are treated with a dental laser the disease often ceases to progress for months or even years. Regular checkups can reveal signs of gingivitis, which can be an early sign of gum disease, and cleanings can reach parts of the mouth that you’ve missed brushing. Ask your dentist about treatment options to reverse the development of gum disease.
ABOUT THE AUTHOR
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry 801-758-5459 apexfamilydental.com Dr. Maio grew up in Riverton, Utah. He received his undergraduate education in Denver, Colorado at the prestigious private institution, Regis University, where he graduated Magna Cum Laude. He has been recognized as an American Top Dentist for 4 consecutive years, as chosen by the Consumers Research Council of America.
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The Benefits of Correcting HORMONE DEFICIENCY H
ormones are chemical substances produced in glands within the body, glands like the hypothalamus in the brain, the pituitary, thyroid and adrenal glands. The pancreas, ovaries, testicles, fat cells and more also produce hormones. These hormones have activating and regulating effects on other body tissues and organs. However, as you age, your body won’t always provide sufficient amounts of hormones, meaning you won’t feel normal. Too many people go through the majority of their adult life without the benefit of sufficient hormones to give them a normal quality of life. Many people are currently living well beneath their potential because of hormone deficiencies. Bio-identical hormone pellets can significantly improve one’s energy, zest for life, ability to think, concentrate, and provide more strength and endurance. Is your body providing enough hormones for you to have a decent quality of life? If you are having one or more of the following issues, you would probably benefit from hormone replacement therapy.
PP PP PP PP PP PP PP PP PP PP PP PP PP PP PP PP PP
Hot Flashes Night Sweats Osteoporosis Mood Swings Depression Brain Fog Fatigue Painful Intercourse Aching Joints Slow Muscle Recovery Difficulty with Orgasm Sleeping Disorders Increased Fat Storage Irritability Decreased Libido Anxiety Erectile Dysfunction
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There are also many other symptoms which can be improved related to hormone deficits including headaches, high blood pressure, urinary incontinence and vaginal dryness. Out of all the hormone treatments available, bio-identical hormone pellet therapy is the most stable and long-acting form. Hormone pellets are commonly used in Australia and Europe. Although they have been used in America since the 1930’s, their popularity has increased in recent years. There is nothing mystic about them; no magic, just pure physiology, and pure common sense. The pellets contain either estradiol or testosterone and are inserted under the skin in the abdomen or the upper buttocks under local anesthesia. Bio-identical hormones are derived from plant sources such as soy and are compounded to be biologically equivalent to human estradiol and testosterone. These hormone pellets are near the size of a grain of rice and have a continual release of natural hormone over a period of 4-6 months. Appropriate blood testing is performed prior to insertion to determine the dosages best suited for each individual. Bio-identical hormones are safer and react differently in body tissues than do the “synthetic” or “chemical” hormones. Estradiol is the most active form of estrogen in the body, primarily produced by the ovaries. Estradiol acts as an antioxidant and has cardiovascular, cerebrovascular, and musculoskeletal protective effects. Bio-identical estradiol improves quality of life, moods, and vaginal and urethral tissue strength and elasticity. Thus, it reduces stress incontinence and urinary tract infections, improves bone mineral density, reduces hot flashes and vaginal dryness, improves cholesterol levels, and does not increase the risk of breast cancer. Bio-identical testosterone is one of the most valuable hormones available to improve the
quality of life in both male and female alike. It is a natural preventative of heart issues and can significantly reduce risks of osteoporosis. It maintains muscle, bone, connective tissues, reduces insulin resistance, and can improve some autoimmune diseases. It also reduces cancer cell proliferation, triglycerides, and brain fog, improves energy, stamina, concentration, muscle strength and HDL levels.
Dr. Andrew has over 19 years experience in bio-identical hormone therapy and is one of the most experienced Bio-identical hormone pellet inserters in Utah. He is one of the initial 3 pellet inserters who began pellet implantations in Utah
ABOUT THE AUTHOR
Dr Glen Andrew D.O. East Bay Fertility Center 801-377-0580 utahinfertility.com EDUCATION
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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HEALTHY MAGAZINE
-------------------------------ADVISOR CLIENT CONTENT
Complete
Allergy & Asthma Care
A
llergies and asthma have turned into a nationwide epidemic. Millions of Americans are suffering from itchy, watery eyes, nasal congestion, and sneezing. Further, they may also be experiencing symptoms of wheezing, coughing, or shortness of breath. This doesn’t include those who are dealing with life-threatening food allergies or allergies to venomous insects such as honeybees, wasps, hornets, or yellow jackets. There are also patients who have lived with undiagnosed immune deficiencies where they are chronically sick and on constant antibiotics. There are also less common disorders that cause chronic hives or recurrent and episodic swelling (that is often misdiagnosed as allergies or food allergies). With so many Americans struggling with these common ailments, it is always a topic of conversation! Everyone, and I mean everyone, has an opinion
58 HEALTHY UTAH
of what is causing your rash or your stomach aches. If you ask 10 people what they think the cause is, you will get 12 answers. Oh, you get a rash or experience frequent stomachaches and bloating? You may get answers about how that is likely milk or gluten allergy and you need to do avoidance diets and take over-priced supplements. You may be told it is yeast over-growth. You may be told you have “leaky gut.” You will then likely be told to do a cleansing diet to clear out the toxins. You may be told to try essential oils because they cure all ailments…and they are natural so it can’t be bad, right? Depending on the type of doctor or healer you are seeing, you may be subjected to a series of expensive tests that insurance doesn’t cover, and, oh by the way, have no credible evidence to back up their usage because the results are actually meaningless. How
are you to know this? How do you decipher between what is legitimate and what may be a waste of money? You can find anything on the internet to support any position. How do you know what to believe? After all, 85 percent of statistics are spontaneously made up! I would encourage you to research your options. Don’t be coaxed into fads or satisfied with anecdotal successes. Do your homework and have a high standard for your health. Find a place with real credentials and unprecedented patient results! Find a place that will provide you with solid evidence-based recommendations that will provide real solutions for you. You don’t have to just live with allergies and asthma. You can live without them. You deserve to breathe easier without limits. Rocky Mountain Allergy, Asthma, and Immunology was founded almost seven years ago and has a strong track record
of providing a comprehensive approach to your allergy, asthma, and immunology problems and achieving unprecedented results with our patients. Visit our website RockyMountainAllergy.com and also “Like” us on Facebook or follow us on Twitter @ RockyMtnAllergy. We would love for you to join the Rocky Mountain Allergy family.
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.
Healthy-Utah.com
CL I E N T CON T E N T
Managing
Seasonal Allergies Allergies Seasonal It’s that time of year. In fact with our mild winter, seasonal allergies are getting an early start. Symptoms of seasonal allergies can include nasal congestion, itching of the nose, runny nose, sneezing and post-nasal drip. Not all people have every symptom and it can sometimes be hard to differentiate an allergy from the common cold.
• Keep your car windows closed when traveling, use your air conditioning and keep your vent set to recirculate the inside air.
Seasonal allergies are caused by pollens which are tiny powdery grains that are released from flowering plants and carried by the wind. When pollens are present in the air, they can land in our eyes, nose, lungs and skin to begin an allergic reaction. Pollens can be carried great distances and can vary in volume from day to day. Your local newspaper or TV stations often carry daily pollen counts.
• Avoid mowing the lawn and being exposed to freshly cut grass. If you have to mow, wear a mask.
• Stay indoors when the pollen count is reported to be high, and on windy days when pollen may be present in even higher amounts.
• Machine-dry bedding and clothing. Pollen may collect in laundry if it is hung outside to dry. • Vacuum your house often and change bedding on a regular basis.
It is difficult to avoid exposure to pollen, since it is present in the outdoor air. Here are some tips to minimize pollen exposure:
If your allergies are not easily managed with overthe-counter medications, or you are unsure as to what medications to take, see your doctor. Your doctor can rule out other problems such as a cold or a sinus infection and make sure you are using the most appropriate treatment options.
• Keep windows closed to prevent pollen from drifting into your home. • Minimize early morning activity when pollen is usually released between the hours of 5 a.m. to 10 a.m.
Physician Group OF UTAH
Make appointments online at MyUTdocs.com Sandy Ridge Family Medicine Sandy - 801-508-3160
Davis Medical Group Layton - 801-927-3080
South Valley Primary Care Riverton - 801-987-7500
Internal Medicine of Salt Lake Parley’s Way - 801-384-4700 Salt Lake Regional Campus 801-505-5299
Farmington Family Medicine 801-451-4538
Western Hills Medical Clinic West Valley City- 801-912-9700
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Medical Associates Salt Lake City - 801-521-4500
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GERIATRIC MEDICINE Salt Lake Senior Clinic Salt Lake City - 801-505-5299 Jordan Commons (Sandy) 801-903-5666 Internal Medicine of Salt Lake Parley’s Way - 801-384-4700 Learn more about our providers: UtahFamilyMed.com UtahInternalMed.com
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Something new is in the air...
MountainStar is expanding its emergency medical service to bring advanced air medical transportation to Utah. Whenever our colorful helicopters are in the air, we are providing high-quality care to patients who need medical treatment – fast. The Airbus AS350 B3e is one of the best high-altitude performing helicopters available today. It can reach locations other aircraft cannot, which means better care and service for people in remote and rural areas who have traumatic injuries or are critically ill.
Our new service benefits people in communities throughout Utah and in surrounding states.
Better Service Just Got Better. mountainstar.com/aircare 64 HEALTHY UTAH
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