Healthy Utah | November '15 by Healthy Magazine

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November/December 2015

State-of-the-art Imaging Technology As part of the first phase of a campus-wide remodel at Alta View Hospital, the imaging department upgraded itâ&#x20AC;&#x2122;s equipment to state-of-the-art imaging technology. î &#x201C;ese advancements help Alta View provide extraordinary care with faster results, better resolution, and higher quality images. For more information or to make an appointment, call our imaging department at 801.501.2289.

2 HEALTHY | 9660 SouthUTAH 1300 East Sandy, UT 84094 | 801.501.2600 | www.altaviewhospital.org

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November/December 2015

Small steps add up to big strides.

4 HEALTHY UTAH

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The first five minutes of a workout are the worst. Ten minutes in? Youâ&#x20AC;&#x2122;re feeling pretty good. Afterward? Fantastic. It all starts with one good choice.

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November/December 2015

6 HEALTHY UTAH

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Be there for all your baby’s firsts. At Intermountain Healthcare, we know how important it is for you to be at all the milestones in your baby’s life. That’s why when you give birth at one of our hospitals, your baby stays with you whenever possible. From first cry to first bath, mom is welcome every step of the way. Because the first face your baby wants to see is yours.

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November/December 2015

November/December 2015 8 HEALTHY UTAH

Fitness

14 HOW OFTEN YOU SHOULD YOU HYDRATE? Refresh your knowledge of how to use water in a workout.

Joy

24 28

28 17 WAYS TO REFRESH YOUR LIFE

Aging With Grace

Some people were born to move. For the ten years following her days as Miss Texas, then Miss USA 1989, Gretchen Jensen flourished as an on-camera sports reporter for ESPN, then a host on ABC’s Good Things Utah, and now the host of ABC’s Utah Works.

Some simple inspiration to get you out of a funk.

30 FAMILY GATHERING GUIDE

Stale games and political talk making holiday parties a drag? Here are some ways to take it up a notch, along with some tips for sprucing up the home.

32 HEALTHY MAGAZINE PRESENT POINTERS

Stop! Don’t gift him a gift card and don’t give her some scented lotion! There is a better way, and we want you to find it.

Wellness

38 SLEEP AID CRAZY

Many of us just plan on taking sleeping pills for the rest of our lives, but that plan might have some holes in it.

40 A CHILD ASTRAY

Parents of wayward children wonder if residential treatment or wilderness programs are options worth considering. Here is a guide.

42 ARE YOU A NARCISSIST?

We’ve all caught ourselves being selfish at some point, but for some, it’s an actual personality disorder that needs attention.

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HOOPES VISION Facebook.com/HealthyUT

November/December 2015

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Our fantastic team of Board Certiﬁed Pediatricians are here to care for and make a positive diﬀerence in the life of children. • Offering FREE Pre-Natal Consultations • We excel in treating ADHD and behavioral challenges • Particular interest in Asthma, Allergies and Immunizations • Well child visits, sports and mission physicals, and treatment for childhood illness and injury • Caring for children from birth through the teen years • Same Day appointments are usually available

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Monday-Friday 9:00am to 5:00pm 2015 11 physician. Please call after hours and on November/December the weekends to reach the on-call

The Bike Riding Principle

Then there’s the letting go. A bit sneaky. Perhaps even a bit misleading, since I’m reaffirming, “I’ve got you; you’re doing it!” But as he remains focused in front of himself, looking at the road and pedaling into the future, without even knowing it, he takes flight and cuts his ties with my supporting hand, and he’s free.

UTAH

VOLUME XV, № 11

Then there’s the realization that he really is doing it, by himself — A wobble, a bit of fear. He’s on his own. And then the fear and worry give way to a new sense of fulfillment and accomplishment. And freedom. Sure it’s simple, but it was an immensely rewarding parenting moment. On a small scale, it’s a model for much of the purpose of life. A loving parent guiding and balancing a child who is learning to find balance and direction. A nurturing hand gives way to growth and autonomy. As the years roll on, and little boys grow up, and go on, I’m reminded of how many times this theme plays out in our lives. Great joy and happiness come from a guiding hand that helps us take flight by ourselves. And greater joys come from leading others to the freedoms that come from independence. Our health, our education, our career, our family, our relationships—each follow the bike riding principle. When we learn to take responsibility for ourselves in all areas, we become much more free, productive, and happy. To a certain extent it’s comforting to pedal through life with training wheels. We like the support and assurance. It’s safe. It’s easy. But think how much more could be accomplished in your life if you got out the wrench and shelved the training wheels. Maybe you need to pursue that e-business degree, or finish your education. Maybe you should polish your resume and fish deeper waters for other opportunities. Maybe you need to take more responsibility for your health, learn how to cook and eat healthier, and replace your fast food and comfort foods with fit foods. Whatever is holding you back in life, get up, get out there and get pedaling, focus on your future, and don’t worry so much about the safety net. True health and happiness comes from growth and accomplishment. Focus more on the hope and thrill of life, keep your balance, and before you know it, you’ll conquer the challenge. After all, it’s like riding a bike.

12 HEALTHY UTAH

WITH

NOV/DEC 2015

WRITTEN BY JOHN A. ANDERSON

had one of those Norman Rockwell picture moments. Envision a dad out trying to teach his 4-year old how to ride a bike. Running alongside, holding onto a young child who keeps looking back to make sure the parental safety net is secured. The fear, the hope, the worry, the thrill. On one hand, trepidation and apprehension blend in the physics of gravity and cement. On the other hand, trust and faith. Great expectations—As long as I’m holding with the other hand!

Healthy

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. and Lane C. Childs, M.D. DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com PHOTOGRAPHER Ryan Chase | ryan@healthy-mag.com MAGAZINE EDITOR Kristen Soelberg | kristen@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, Derek Jacobs 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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out ‘n about / Nov/Dec ‘15 H A L E C E N T R E T H E AT R E

Races

Fun

NOV 14 MUSTACHE DACHE

DEC 2 ICE CARVING

NOV 26 THANKFUL 13

NOV 28 SANTA PARADE

Thanksgiving Point Electric Park Premier mustache-themed running series. Men, women, and children are all invited to participate! Price: $20-45 Learn more: mustachedache.com

Lehi Half marathon, 5k and kids run Price: $58-70 Learn more: thankful13.com

Thanksgiving Point Water Tower Plaza Mondays and Wednesdays Outdoor demonstration of ice sculpting. Live in action, the sculptors will transform a 300-pound block of ice into snowmen, reindeer, snowflakes, and more. Learn more: thanksgivingpoint.org

Lehi High School Santa and others will be in a parade from Lehi High School to Main Street Plaza at 5:00pm. Includes a children’s choir, hot chocolate, cookies, tree lighting, and visits with Santa. Learn more: lehi-ut.gov

NOV 26 EARN YOUR TURKEY RUN/WALK

Orem Fitness Center Participants will receive a long-sleeved t-shirt, postrace food, and an opportunity to win turkeys and pies Price: $15-35 Learn more: www.runnerscorner.com

DEC 6 UTAH SANTA RUN

The shops at Riverwoods The jolliest 5k in Utah! All registered runners get a full and complete santa suit to run this 5k in. Along the course you will find milk and cookie (and water) stops to aid the Santa’s on their journey. The race is followed by a Christmas Concert Learn more: www.runsanta.com

DEC 1 FREE HOLIDAY DANCING AND SINGING CONCERT

Cedar Hills Recreation Center Celebration Young Performers will host a free holiday concert, featuring performances by Bryce Romney from BYU Vocal Point and Camille Butler from the BYU Ballroom Dance Company’s touring team. Showtime is 7:30pm. Learn more: CelebrationPerformers.com

DEC 3 PROVO CITY’S NEW YEARS COUNTDOWN

Provo Towne Centre Come celebrate this New Year’s Eve at the New Year’s countdown! Activities include live bands, comedy Sportz, hot air balloons show, concessions, New Years crafts, professional face painters, laser tag, balloon artists, performers, karaoke, photo booths, and fireworks. Learn more: provo.org

11/27 - 12/24 NORTH POLE EXPRESS

14 HEALTHY UTAH

Heber City Don’t miss the ever popular trip to the North Pole, a wonderful experience for the whole family! Elves serve hot drinks and treats while sharing favorite carols. Enjoy the magic of the season as your child’s eyes light up when Santa climbs aboard, in the comfort of your favorite pj’s. Reserve your tickets early, seats sell Healthy-Utah.com out fast! www.hebervalleyrr.org

Trans-Siberian Orchestra Nov. 24 NOV 1 ALL TIME LOW

The Great Saltair

NOV 2 MAC MILLER

The Complex, Salt Lake City

Concerts

NOV 11 YELLOWCARD & NEW FOUND GLORY

Kurt Bestor

The Complex, Salt Lake City

NOV 21 FICTIONIST

Dec. 12

Urban Lounge

NOV 22 THE CHAINSMOKERS The Complex, Salt Lake City

Nov. 1

NOV 24 TRANS-SIBERIAN ORCHESTRA The Ghosts Of Christmas Eve EnergySolutions Arena

DEC 12 KURT BESTOR

manheim Dec. 27 steamroller

Abravenel Hall

DEC 27 MANHEIM STEAMROLLER

Nov. 11

Football BYU HOME FOOTBALL SCHEDULE

Abravanel Hall

Utah Did you know?

LaVell Edwards Stadium Nov 21: Fresno State

UNIVERSITY OF UTAH HOME FOOTBALL SCHEDULE

Salt Lake City

Nov 21: UCLA Nov 28: Colorado

UTAH STATE UNIVERSITY HOME FOOTBALL SCHEDULE

Logan

Because of the state’s inland location Utah’s snow is unusually dry. Earning it the reputation of having the world’s greatest powder. 14 Alpine ski resorts operate in Utah.

During World War II Alta ski center became involved in the war effort when paratroopers from the 10th Mountain Regiment trained on its slopes. Annual precipitation varies from less than five inches in Utah’s arid Great Salt Lake Desert to more than 60 inches in the northern mountain ranges.

Nov 21: Nevaada Nov 28: BYU

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November/December 2015

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Join us for free Community Classes Wednesday, November 18, 6 p.m.

Wednesday, December 9, 6 p.m.

Ways to reduce recovery time after hernia surgery. Shane Lewis, MD, General Surgeon, Alta View Hospital

How to focus on things that matter most during the holidays. Terri Flint, PhD, LCSW, Intermountain Healthcare

Battling the Hernia bulge

Coping with Holiday Stress

Our classes are held in the Large Classroom, which is located in the main hospital building by the cafeteria at Alta View Hospital. No RSVP necessary. Call 801.501.2787 for more information or check out our events page on Facebook at www.facebook.com/altaviewhospital/events.

9660 South 1300 East Sandy, UT 84094 | 801.501.2600 | www.altaviewhospital.org | Facebook.com/HealthyUT

November/December 2015 17 www.facebook.com/AltaViewHospital

get fit How Often Should You Hydrate? Hydration begins before your workout. Make sure you are drinking water all throughout the day to keep you well hydrated. Water helps to regulate your body temperature, lubricates your muscles and joints, supports blood circulation, sends oxygen to cells and protects and cushions vital organs.

1 An hour before your workout, make sure you drink 16 to 24 ounces of water. This primes your body to take on the rigors of physical activity without injuring or harming yourself. It also helps you avoid muscle cramps, fatigue and dizziness.

18 HEALTHY UTAH

2 As you are exercising make sure you are consistently drinking water in between your sets. Every time you take a rest, take small sips of water to keep your body cool and hydrated. During the workout, your body is going to be losing water if you are exercising hard and if you have a high sweat rate. Heat and humidity are also factors in water loss. Once you feel thirsty, this is a sign the body is already under-hydrated.

3 If you start to become dehydrated your strength and endurance performance will go down. Make sure you are hydrating yourself to replenish the fluids lost during exercise. Signs of dehydration include dry mouth, fast heartbeat, dizziness, muscle cramps or vomiting.

4 Donâ&#x20AC;&#x2122;t drink too much water before or during your workout. Too much liquid will make you feel heavier; you wonâ&#x20AC;&#x2122;t be able to perform as well simply because you are too bloated. Drinking too much water can also dilute the sodium levels in your body causing confusion, headaches or swelling of the feet and hands.

ABOUT THE AUTHOR

Greg Marshall Greg Marshall is the personal training manager at The Gym at City Creek. 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

MATTHEW POULSEN M.D. Orthopedic sports medicine,

with a focus on knee and shoulder surgery.

trust your knees &

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expert.

Dr. Matthew Poulsen is a Board-Certified Orthopedic Surgeon who specializes in Sports Medicine. Dr. Poulsen focuses on surgical and non-surgical treatments for adult and pediatric sports medicine-type injuries, including fractures.

801-356-0233 PoulsenOrtho.com

3152 N. University Ave, Suite 130, Provo, UT 84604

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November/December 2015

\ \ / / get fit

ASK THE COACH I am always tempted to push myself to do even more, even after i’ve mastered the intervals during training. Is this good for my body?

Tips

For effective interval walking You don’t have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

Once you’ve mastered interval training and enjoyed the results, you may be tempted to push yourself to

do even more. Don’t do so, as your body needs to rest and recover on alternate days of the week. But if you’re concerned with extra caloric burn, with interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat

TIPS

BENEFIT

Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes.

Begin each session with a short walk at a slow or moderate pace. Wear a watch or carry a stopwatch to keep track of time

Be mindful of maintaining good posture while you’re walking. Hold your abdominal muscles in tight.

Choosing synthetic athletic socks over cotton ones will cause them to wick away moisture and keep your feet dry and blister-free.

Pre-workout warm ups allow your muscles to warm up and prevents injury during intense exercise.

Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).

With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract.

This will help strengthen your buttocks and the backs of your legs as you walk.

On the days that you’re not doing higher intensity interval training, do a 15- to 20-minute recreational walk when you have the time. Doing a little is better than nothing. Do what you can at first, and gradually increase your periods of intensity and total distance.

and calories even while at rest. A New England Journal of Medicine study illustrates the benefits of more exercise. After analyzing research conducted on 17,000 Harvard alumni, the investigators found that the greatest gains, in terms of longer life and lowered risk for disease, come when you expend approximately 2,000 calories per week in some form of dynamic exercise, such as walking, gardening, or sports. Just remember to find a healthy middle ground for your personal training.

20 HEALTHY UTAH

Healthy-Utah.com

HOW IT WORKS

CIRCUIT TRAINING

1 FOR THIS WORKOUT YOU WILL BE USING BOTH bodyweight and free weight exercises in a circuit style format (one exercise followed immediately by the next with little or no break in between). Your goal is to complete the circuit in the shortest amount of time possible. There are no prescribed rest periods, you can take small breaks when you need them but try and decease the amount of rest you take with every workout. If you cannot complete the required number of reps at one time take a 10-second break then finish the remaining reps.

WARM UP 5 MINUTES ON THE TREADMILL OR ELLIPTICAL TRAINER. 1. Pull-ups or assisted Pull-ups for 10 reps 2. Kettlebell Swings* (substitute dumbbells if kettles are not available) for 25 reps 3. Push-ups or Modified Push-ups for 25 reps 4. Body weight Squat Jumps for 15 reps (squat slowly until your thighs are parallel to the ground, then jump as high as you can) 5. Dumbbell curl and press for 15 reps* 6. Jump rope for 100 skips *Select a weight that is challenging but does not bring you to muscle failure, start off conservatively in order to avoid injury 3 WHEN YOU HAVE COMPLETED ALL THE EXERCISES

30fat burner

ÂŠArne9001 | Dreamstime.com

that is one circuit. Rest until your breathing evens out and

WRITTEN BY GREG FEDDERSON

minute

This workout is a high intensity, full-body circuit designed to burn fat, develop lean muscle and increase cardiovascular stamina! You will be utilizing a principle known as Peripheral Heart Action Training (P.H.A.T.). By working an upper body exercise followed immediately by a lower body exercise P.H.A.T. causes the heart and lunges to work overtime in order to shift more oxygen and blood to the working muscles. Facebook.com/HealthyUT

your heart rate comes down and then start over! Do this work out 3 times per week on nonconsecutive days for 6 weeks. Take your time building up the amount of work you can handle, increase in the following manner: Week 1: 2 circuits Week 2: 3 circuits Week 3: 4 circuits Weeks 4-6: 4 circuits, try to decrease the time it takes to complete all 4 circuits. Your goal is to complete all 4 circuits in 30 minutes by week 6! ABOUT THE AUTHOR: Greg Fedderson

is a Personal Trainer and Group Exercise Instructor at the Treehouse Athletic Club. He also teaches several fitness related classes as an Adjunct Professor at Salt Lake Community College. Greg first became interested in fitness while he was serving as a Calvary Scout in the U.S. Army. While serving a tour in Iraq he became his platoons Physical Fitness Advisor and was able to help his fellow soldiers stay fit for combat. Now he uses his enthusiasm and passion for fitness to help his clients and classes reach their fitness goals. Greg is certified through the American College of Sports Medicine and the International Sports Science Association. Contact him at gregoku@hotmail.com.

November/December 2015

get fit DOES THIN = SMART? NEUROLOGY STUDIES DISCOVERED BEING OVERWEIGHT CAN STIFLE YOUR INTELLIGENCE.

Gut-Buster Move Plain old cardiovascular exercise is one of the best ways to help ward off belly fat. In an 8-month study of overweight men and women, internal belly fat increased by almost 9 percent in the sedentary people, but people who engaged in moderate to vigorous exercise for 30 minutes per day did not experience an increase. Journal of Applied Physiology 2015

Working Off Belly Bulge Here’s some much-needed motivation for even the girliest of us to hit the weight room: Working muscles can reduce hard-to-budge abdominal fat — in just two strength-training sessions a week. Even better, building muscle and losing fat have hidden effects on body chemistry that may help fend off both breast and colon cancer.

Research showed that people with a high body mass index (BMI) scored lower than their fit and trim peers. In a study, 2,223 healthy adults took multiple cognitive tests to assess their abilities like memory, attention, and learning speed.

THOSE WITH A BMI OF 20 SCORED HIGHER ON THEIR MEMORY TESTS THAN PEOPLE WITH A BMI OF 30. Why? Experts say it could be because people who are overweight are more likely to have hardened arteries, which tends to delay nutrients from reaching the brain. A study in the New England Journal of Medicine showed that using a scale on a daily basis can keep your weight in check. Researchers asked 209 women who lost an average of 20 percent of their body weight, to check their weight frequently.

THOSE WHO HOPPED ON A SCALE EVERY DAY WERE 82 PERCENT LESS LIKELY TO PUT ON MORE WEIGHT. Experts say in order to keep the weight off, weigh in every morning.

66% 66% 61%

of women who have tried a fad diet of women who say they eat healthily of women who eat out two or more times a week

Cancer Epidemiology, Biomarkers, & Prevention 2015

LITTLE SMARTIES

Good Cholesterol Gone Bad Keep an eye on your HDL. It could be connected to heart health and cancer risk. Now, research has discovered a potential link between low HDL and increased breast cancer risk in certain women. Keep your HDL levels high by exercising regularly and eating a healthy, balanced diet. Journal of the National Cancer Institute 2014

22 HEALTHY UTAH

BRIGHT CHILDREN ARE MORE LIKELY TO BECOME VEGETARIANS BY THE TIME THEY REACH ADULTHOOD, says a study in the British Medical Journal. Researchers surveyed 8,170 people who underwent an IQ test at age 10. Twenty years later, 2.5 times more of those who scored 110 or higher were vegetarians than those with IQ’s under 90. Why? Experts concluded that INTELLIGENT PEOPLE MIGHT BE MORE CONSCIOUS OF THE HEALTH IMPLICATIONS OF WHAT THEY CONSUME. One health benefit that is a direct result from a vegetarian diet is lower risk of obesity compared to the average American diet.

WomensHealthmag.com

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5848 South 300 East,2015 Murray November/December 23

OPINION

Find Joy by Leaving Facebook

WRITTEN BY C AITLIN SC HILLE

n the span of about one decade, Facebook went from an entrepreneurial internet idea to a world-wide company worth hundreds of billions of dollars. It has fundamentally changed the way we interact and document our lives, and it paved the way for many social media spin-offs.

THE AVERAGE AMERICAN FACEBOOK USERS SPENDS....

40 min X 365 days= 14600 min. (243 hours) 243 hours = 10.1 days

And I’m here to tell you to get off Facebook. Why?

IT IS A MASSIVE WASTE OF TIME According to Mark Zuckerberg, Facebook’s creator, the average American Facebook user spends approximately 40 minutes per day perusing the site. 40 minutes per day may not sound like a lot, especially in comparison to the hours spent working or commuting, but some quick math shows that after a year, 40 minutes a day adds up to 10 days on Facebook! Imagine what could have been accomplished in that enormous accumulation of hours. It is estimated that Facebook costs U.S. companies 28 billion dollars per year in lost productivity. Now, Facebook can be a very useful tool for connecting with far-away family and good friends. If quitting cold turkey affects real relationships, just cut out the Facebook excess instead. For example, don’t bother with the vacation pictures your 4th grade teacher posted. A good idea is to mute the feeds of acquaintances you don’t know well (high school peers, old neighbors, etc.).

24 HEALTHY UTAH

IT POSES SAFETY CONCERNS Facebook is a public website. Anyone can look up your profile, including predators. Not only can anyone look up your profile, but the name and picture you see on the profile do not necessarily reflect the person behind the account. A 50-year-old man can create a profile that makes him appear to be a 13 year old girl. If you do maintain a Facebook account, make sure your privacy controls are set to the maximum security, and never, ever communicate with anyone you do not know.

THE INTERNET IS FOREVER Things posted on Facebook can be deleted, but even if you delete something, someone else may have already taken a screen-shot or shared it, in which case, you now have no control over where your image or words can go. If you do maintain a Facebook account, consider carefully what you decide to share. Could your post be detrimental to your reputation or career? Avoid posting compromising photos or information.

IT MAKES YOU FEEL BAD ABOUT YOURSELF Actively using Facebook can adversely affect your mental health. A study done by the Department of Behavioral Science at Utah Valley University found that using Facebook regularly caused study participants to view their own lives more negatively. People generally present only the highlights of their lives on Facebook, which causes Facebook users to compare their lows with others’ highs. The study found that “those spending more time on Facebook each week agreed more that others were happier and had better lives.”

In the end, Zuckerberg does deserve some applause for creating such a great tool for connection and entertainment that we’ve all benefitted from (for free). However, the above points ought to be taken into serious consideration when deciding whether or not to keep your Facebook profile. Sources: Businessinsider.com. Bloomberg.com, money.cnn.com, mensjournal. com, entrepreneur.com

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Sandy, UT 801.944.7750 11372 S. State Street

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November/December 2015

HAPPY “THAN W R I T T E N B Y S H E R LY S U L AI MAN

“Sometimes in order to be happy in the present moment, you have to be willing to give up all hopes for a better past.” - Robert Holden

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NKSFORGIVING” For many of us, spending time with certain family members can reopen old emotional wounds, even if we thought the scar tissues had healed for good. The holidays seem to be a particularly vulnerable time for old scars and delicate hearts. It is during these times of joy and giving, that we need to also be generous when it comes to forgiving. Everyone has at least one person they still need to truly forgive. We may know intellectually that forgiving is ultimately better for us, but unfortunately we don’t always practice what we know to be better. While we’re constantly letting go when we excuse friends, colleagues or strangers for irritating or even offensive behaviors, when it comes to certain family members or loved ones, letting go may not come so easily. There is an aunt in my family (I’ll call her Wendy) who “means well” when she criticizes our appearance, our significant other, our work, or other things she finds counter to her strong opinions.

Her untimely remarks can feel like her pumpkin pies, presented as something sweet, but after several servings, we’re left with an ache and a heaviness in our belly that’s hard to digest. Many of us have an “Aunt Wendy” in our lives. Unfortunately, it can be the actual person or simply a reminder of them that can emotionally trigger us. During holiday gatherings, we’re often exposed to other people’s issues, as well as the dynamic of various relationships, and our own issues. Now that can be a LOT of issues in one room. It’s hardly surprising that people experience so much stress, anxiety and depression during the holidays. We need to access some mental and emotional tools to prepare us for these gatherings. Most of us know that we want to cultivate calmness, stability, detachment and healthy boundaries, especially with our families. Sometimes, we overlook that the key to unlocking the doors to these powerful tools is forgiveness. And other times, we simply resist it. Why?

THERE ARE SEVERAL POSSIBLE REASONS 1. We think it means condoning the “bad” behavior that hurt us. 2. We see it as a threat to our values. For example, forgiving someone for cheating on us may unconsciously represent a compromise to the value we place on loyalty or honesty. 3. We may feel forgiveness makes us appear weak or “the loser.” 4. We lose a form of protection that prevents us from being hurt in the same way again.

Sherly Sulaiman is an internationally renowned clinical hypnotherapist and NeuroLinguistic Programming (NLP) practitioner. She resides in Los Angeles and sees patients at her Santa Monica facility, New Stress Relief (www.NewStressRelief.com).

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None of these are true. Forgiveness sets us free emotionally and mentally. It allows us to see people for who they are and not who they were or who they remind us of. We can enjoy the present moment as it is, unburdened by fears of the past. This helps make gatherings with family and loved ones an enjoyable experience, from an authentic place. We can decide to let things go, the same way we do on a daily basis with friends, colleagues and strangers. During challenging “forgiveness crossroads,” I tell my clients to consider

these two questions: “Is my desire for happiness and harmony stronger than my attachment to my past suffering?” And, “Is it more important for me to have peace or to be right?” Forgiveness allows us to choose peace, happiness and harmony over resentment and fear. When we let things go from a space of love and compassion, it’s easier to understand that “Aunt Wendy” is who she is and is simply doing the best she can. We appreciate the time and effort she took to bake those pies…and we enjoy every bite.

November/December 2015

ENTRYWAY • Repaint your front door with a color that accents the color of the house. • Get a new doorbell casing.

Easy Ways to Revamp Your Home for the Holidays

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LIVING ROOM • Add metal clasps to draw back the curtains. • Take ugly air vents off and spray paint them. • Have a theme. Take away anything that contributes to a hodgepodge feel. For example, if one lamp looks modern and the other antique, take one out.

KITCHEN • Use a cake stand or raised platter for kitchen sink stuff like soap, sponge, etc. • Mount a wall hook in your kitchen for rags or drying towels. • Remove the doors off one of your kitchen cabinets, and paint the inside shelves. This can create a feeling of more space in the kitchen. • Add undercabinet lighting in your kitchen, to shine on counter tops.

ENTRY • Make a boot tray by the door even better: Fill it with stones (found at garden centers). Ice and snow will melt and drain through the rocks to the bottom of the tray so your boots won’t stand in a puddle. Most of the moisture will evaporate, but you should clean out the tray regularly.

BEDROOM • Upgrade your light switch covers, either with a new cover or a frame. • Change the drawer handles. These are generally unscrewed easily. • Paint one wall a different color as an accent wall.

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BATHROOM • Paint over vinyl floors. Sometimes a solid color looks good, or stripes. Also consider painting groutcolored lines to give the appearance of tile. • Add a small shelf above your toilet paper dispenser.

November/December 2015

Aging With Grace. Some people were born to move. For the ten years following her days as Miss Texas, then Miss USA 1989, Gretchen Jensen flourished as an on-camera sports reporter for ESPN, then a host on ABC’s Good Things Utah, and now the host of ABC’s Utah Works. She is also the Cofounder of The Beauty Battalion—a beauty movement designed to strengthen and help women find their true beauty, not marketing’s definition Suffice it to say, Gretchen is a familiar face and has a list of public accomplishments that would exhaust any reader. But, it’s her private, more personal side that really shines when you sit down and talk with her. Despite all the praise and public accolade, her greatest joy is her five children and watching them become impressive young adults.

30 HEALTHY UTAH

WRITTEN BY JOHN A. ANDERSON

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You. Enhanced. Thank you for voting us NUMBER ONE. 2015

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(801) 331-8554 | 680 East Main Street, Suite 202 | Lehi, UT 84043 November/December 2015 31

“Peace in my family actually started with food.” Gretchen Jensen

COMING FROM A VERY SUCCESSFUL, PUBLIC IMAGE BACKGROUND, HOW HAS YOUR PERSPECTIVE EVOLVED AS YOU’VE GOTTEN OLDER? That’s an interesting question, especially now that I am a 50-year-old, single mother with small children at home. As I’ve gotten older, I realize the importance of my diet and how it affects my mood and overall health. As my children got older, and then as I faced the prospect and pain of my divorce, I realized how imperative it is to be healthy because I’m in charge of taking care of my kids. It really wasn’t about vanity and how I’d look, it was about being healthy and having energy and clarity as a mom. The mental and physical health necessary to raise children and keep a job became my focus. SO, WHAT DID YOU CHANGE? I cut out sugar and soda. I haven’t had a soda in—I don’t know how many years. I’m not going to say I never have sugar, but when I order off a menu I think, OK, what’s actually going to fuel the system here? What’s going to make me feel my best? And hey, I’m from the South. I love all that Southern fried stuff. But again, it’s a matter of needing to stay healthy for my family and my profession. It helps shape my decisions. As a society, we really can do better. We’ve got to educate ourselves about health. We really must stop the terrible habits. We need to change how we think about food—what foods we tell ourselves are ‘yummy.’ I loved your article on The Paula Deen Effect and her approach to food. It’s so true, she cooks over-the-top delicious food, but everything she cooks is prone to give you Diabetes or something. “Butta. Suga.” Those are her recipe staples. WHEN YOU MADE THIS CHANGE, HOW LONG DID IT TAKE BEFORE YOU CRAVED THE HEALTHY ITEMS? Some things are harder than others for each of us. Part of the problem is how we feel about foods. The healthier foods are not marketed as tasty, and the junk is marketed as amazing. I’ve been modeling since I was a teen. That plays tricks on your mind because you look at food as what will give you a skinny form—food is all about a diet and deprivation. We are taught to look at foods in terms of our weight and how we look. And some solutions that get us thin can be healthy, but again, I began to search for foods that would make me my healthiest. But, our problem as a society is that we need to reset our minds from dieting towards healthy eating. HOW HAS THIS AFFECTED YOU AND YOUR FAMILY? Almost immediate results. When I started really focusing on cooking healthy foods and trying newer recipes, the first thing I noticed was an improvement in moods and the emotional makeup of my kids. Feeding them what was good for them made a huge change. Peace in my family actually started with food. IT’S INTERESTING HOW HEALTHY BEHAVIOR SEEMS TO BECOME MORE IMPORTANT DURING A DIVORCE. I’VE OFTEN WONDERED WHY WE DON’T PRIORITIZE FITNESS AND STAYING IN SHAPE AS A WAY TO STRENGTHEN MARRIAGE RATHER THAN A WAY TO REBOUND FROM IT. It’s true, over time in our marriages most of us get comfortable and let things slide in terms of health. We put so many demands and other’s needs ahead of our own. And, relationships can suffer if both partners aren’t pursuing their best through the years. Divorce is tragedy in a family. It’s devastating on so many levels. It affects everybody and it’s not good for anybody.

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I started working out prior to my divorce because I was so focused on staying healthy. My focus turned to my kids and getting back into a career to support us. And, in television you don’t just spring right back. It was like, “Former Miss USA—of what year?” It’s very challenging to land a position, but it’s what I knew. Still, for over a year I pulled weeds, cleaned houses and businesses—I did whatever I could just to get an income. And, eating clean and trying to be healthy was one way I helped my children and myself cope with a challenging time. I do feel that sometimes as women we tend to give in to the fact that we’ve had kids and that’s why we are the way we are. Yes, we have stretch marks and our bodies change, but we don’t have to stay that way. It’s up to us to change what we want to change. Granted, I get that body shapes are different and that there are a lot of variables, and that body shape isn’t the key to happiness. But living healthy and eating right is always a choice, and the results from putting in healthy efforts is always going to be better than where we are right now. And yes, that can positively affect our relationships. We aren’t out to pasture once we hit a certain age. ARE YOU SAYING THAT WE SHOULD BE HAPPY WITH OURSELVES AND SIMPLY LOOK FOR WAYS TO IMPROVE? I think that we need to give ourselves permission to be loved and liked. When you look into a mirror, you see 1-D. We so often look at ourselves and say, “I hate my hair and I wish my skin wasn’t this or I wish I wasn’t so fat.” When we look at someone else, we tend to see 3-D. “I love her hair, or she has great skin, or what a nice suit.” We find things that we like about people, but when it comes to ourselves, we sometimes aren’t so kind. SO WHY IS THAT? I think that if we allow ourselves to like something about ourself there is a stigma that you are vain. Or, maybe we feel guilty that if we put in time and effort to feel and look our best, we are taking away time from someone that we should be showing love to. We often feel guilty for making a commitment to doing something positive for oursel. Here’s the deal—whether you’re married or not, whether you’re a mom or a career person, you have divisions of stress in your life. And every one of those has a root in the ground. And if you’re not feeding it, something is going to die. You’ve got to collectively be healthy all around. And self-worth is the numberone thing that needs to happen. You are going to show love to others. You are going to manage your responsibilities. But self-love is the one thing that a lot of us, especially women, let die. We need to manage our choices, quiet our stress, and not live life with the guilt. THAT’S A GREAT POINT. WITH ALL THE STRESSES AND DEMANDS WE FACE THROUGHOUT LIFE, WE CAN HANDLE THEM MUCH MORE EFFECTIVELY WHEN WE TAKE CARE OF OURSELVES. MAYBE WE WOULDN’T BRING THEM HOME AS MUCH, AND MAYBE IT WOULDN’T CAUSE CRACKS IN OUR RELATIONSHIPS IF WE STAYED HEALTHY AND MANAGED OUR ISSUES BETTER.

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My push towards fitness and getting healthy became almost a panic as I realized all the demands that would be put on my shoulders. I didn’t have a gym membership, so I went back to the basics of pushups and squats and things I could do around the house. It really wasn’t an issue of how I looked as much as it was about how I felt and getting my energy back and feeling healthy. I began to research products and foods. I read labels and studied ingredients. The biggest thing for me and my family is to learn to make good food choices. Unfortunately easy food is not the best for us. I get that it’s easy, especially as a working mom. And yes, I’m guilty of that for some meals, but in general, when my kids are hungry they go for healthy things because they’ve learned that it makes them feel better. Good choices with food lead to good choices with other decisions. When you see that the choices and the investment you put in results in a healthy body and a happy mindset, it makes the choices you make for food and other areas of your life easier. Fortunately none of my kids are on drugs or alcohol, and I think that it stems from them realizing that those are not good for the body. THAT’S PROFOUND, AND SO SIMPLE. BUT IT’S ALWAYS A CHALLENGE TO FEED GROWING TEENS AND TEACH THEM TO MAKE HEALTHY CHOICES. True. My kids are athletes and can’t live on yogurt and granola alone. They have a ‘fill zone.’ They truly require a lot of fuel. But that’s the point—I have taught my kids that their body is a great machine, and it will run better depending on how they fuel it. They’ve seen that when you clog it up with unbalanced, unhealthy options, it doesn’t help them perform their best. I’ve also helped my kids see that what they eat comes out through their skin. If you want to have nice, healthy skin, you have to eat better. No, it doesn’t mean you have to swear off Slurpees or burgers for life, but you just need to know that if you love to eat the sugary, greasy foods, then you are going to pay for it. Would you rather have great skin, or greasy food? It’s a basic choice. Again, the point is less about food, and more about teaching the freedom of making choices in life. Food choices are just a way to give your

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kids a chance to see small doses of success. My kids have been able to see the difference in their activity level by choosing water over soda. So, as my kids have gotten older, I see that they are able to make good choices on bigger life decisions. I think it’s so important to teach our kids how to choose, rather than make all their choices for them. It’s the same with finances. I sit down with my kids and the bills and help them see the choices. It becomes an ownership issue. The last thing I want to do is raise five kids and send them out on their own and they have no idea about choice and consequence. They learn to micromanage what brings them stress and happiness. HOW DO YOU FEEL OUR SOCIETY HELPS OR HURTS WOMEN’S SELF-PERCEPTION? We live in a youth culture and as a result the majority of women are unhappy with how they look. I hate more than anything seeing an ad for a skin-care line aimed at women my age, and it’s advertised using a 20-year-old. Give me a break. That’s so unrealistic. I will never look like her, nor will that product give me those results. Show me somebody my age. Be real. Our advertising campaigns are so set on being young and pretty that it leaves a large segment of the viewers who may actually buy the product wondering what it would really do for them. We live on a hope that we’re going to look like that and we put our faith in a product. But what does that do for the internal perspective? Again, I know that if I eat right and exercise I’m going to get a benefit from that. If you control what you can, you can age gracefully. Throughout life we go through changes, and times when our body is not its healthiest. Things happen, and we won’t always be the way we want. But, don’t give in to being upset about it. Think about that mirror, are you 1-D or 3-D? The bottom line is to value ourselves at all stages of life, and keep trying to improve. IN CONCLUSION, HOW DO YOU STAY POSITIVE IN A WORLD OF NEGATIVE FEEDBACK? The world loves to promote the negative, and rarely the positive. When I was in pageant mode, my mom said to me, “Gretchen, you can choose to take in every bit of the negative that people say about you, but it will come out and will be reflected in who you are. Or, you can choose to deflect it and close that wall and realize it’s their opinion and not let affect how you feel.” I’ve learned to take the good and build on it. And, take the bad and analyze it. If it’s not true, just forget it. The worst thing you can do is to conform to what somebody else says you are. You conform to what you feel the best at. The best is where your heart is coming from. If you feel good when you’re friendly, or honest, or when you work hard and get good results, then that’s where you focus your attitude. When you confront negative energy, simply move on. When things don’t go your way, have another plan—try something else. And when things do go your way, celebrate that. To me, it’s all about aging with grace—Not going back to my twenties—(I don’t even want to look like I did in my twenties), but simply being my best at this age.

November/December 2015

WAYS YOUR

W R I T T E N B Y A N G E L A S I LVA

Make a list of friends and family you havenâ&#x20AC;&#x2122;t talked to in a while. Call, email, Facebook, or text one person a day for a week.

3 Go to thrift stores hunting for items that add color to your living space.

Open the windows to get new air into the house.

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TO REFRESH LIFE

Change your social media profile pictures to something not lame.

Look up a charity and donate $10 right now.

14 11

Walk around a downtown area without any definite plans. Find your new favorite shop or restaurant.

Leave your phone at home.

Write a story, factual or fictional.

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Write a journal entry.

Checkout some library books (or check out a library card, if that has to come first). If youâ&#x20AC;&#x2122;ve already done this, find a used book store in your area. We like thegreatestbooks.org and whatshouldireadnext.com to find the next good read.

Search for the most exotic warm drink you can find,and learn how to make it yourself.

Try a bath bomb (plop it in the tub with you to make bath time a DIY spa experience).

Find a new favorite musician. Tools to use: Spotify, Pitchfork, NPR Music, Soundcloud, Daytrotter, BIRP!

Get an indoor plant.

Clean your car, inside and out.

Complete a random act of kindness. Food, notes, rides and other simple things do wonders for everybody involved.

Get a candle and light it in your house.

November/December 2015

POLITICS, THE PRESIDENT AND ELECTIONS Just acknowledge opinions, don’t contradict them. Family is more important than politics, and there are better places to discuss these things, especially when some family members are disinterested and feel excluded.

HOLIDAY PREPAREDNESS

HOLIDAY WORKLOAD Breakdowns often come because someone has been doing “all the work” while everyone else just watches football, eats and enjoys themselves. Be mindful of the amount of work required to throw a holiday party, especially when it comes to cooking and expenses.

AVOIDING ARGUMENTS AT FAMILY PARTIES

PAST GRIEVANCES It is a huge mistake to address grievances at your family or friend party, unless you want to ruin the atmosphere for some reason. Even if it isn’t a loud argument, everyone can feel the tension. Work things out before the gathering.

For some reason, family get-togethers are a breeding ground for fierce debate. Whether it’s dad bashing Obama or your cousin ripping on the wealthy, tension will find a way in. Here are some important things to remember to keep family gatherings joyful.

THE COMPLAINER Somebody at the party is going to want to complain about everything: money, dating, teens, you name it. If someone just has to complain, find a common enemy to complain about. Hunger, for example.

MONEY Money is a touchy subject, especially when various family members have different incomes and different views on money. Just leave money out of family parties.

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THE BEST FAMILY GAMES FOR KIDS BATTLE SHEEP

FIRE DRAGONS

2-4 players

Rubies spill out of a mountain and players scramble to roll the right number on the dice to collect the most. It is a cool game design that will intrigue youngsters.

This is a quick, simple, addicting strategy game where you move your sheep to get the biggest portion of the playing field. Games only take 15 minutes, which is great for anyone who gets bored easily.

RECIPE WEBSITES THAT ARE ACTUALLY USEFUL

FOR EVERYONE

5 SECOND RULE

Supercook.com Plug in what you have in the cupboard, and Supercook searches the web for relevant recipes. We like how easy it is to use.

SPLENDOR

3 or more players

2-4 players

You have five seconds to name three things in a category. This game is great for a laugh, and to get people excited.

This is a fast-paced strategy game of card and chip collecting. Gather gems to purchase mines that are worth points.

Epicurious.com We like this website just for being an excellent overall recipe center with great pictures. It gets us excited about cooking. It’s also great for those who want to keep recipes seasonal.

FOR TEENS AND ABOVE PUERTO RICO

7 WONDERS

3-5 players

2-7 players

Make your island wealthy in this strategy game of changing roles, resource gathering and building.

Create your own civilization that rules others. The fastpace progression and the power to build your own way make this an excellent choice for family parties.

Allrecipes.com Find thousands of recipes in an easily-navigated site, and even create a profile to save recipes you like. Foodily.com Foodily is a recipe network for friends. Join to find and share recipes from across the web. We also like how you can search for recipes “without” certain ingredients.

TOP TEN BOARD GAMES OF ALL TIME 10

Risk

Pictionary

Othello

Clue

Monopoly

Scrabble

Backgammon

Checkers

Chess

1957 game played on a board that divides the planet for world domination

1985 guessing game based on drawings from teammates

Trivial Pursuit

1883 strategy game for those with great observation skills

1949 deductive reasoning skills murder mystery game

1934 board game involving long hours and eventually ending in bankrupcy

1938 wordforming game

3000 B.C. (what.) Game involving strategy and probability, with a few tactics involved

3000 B.C. Game played by Homer and Plato using diagonal moves to capture opponent’s pieces

1200 board game played with 16 different pieces, each having their own abilities

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1979 game discovered by two bored Canadian Journalists who lost key pieces needed to play Scrabble

November/December 2015

AUDIO

WIRELESS INVISIBLE SPEAKER $299 Nearly invisible from a distance, the clear curve is a subtle, useful addition to any room. The minimalist portrait compliments any aesthetic environment. Connect a device or pair one via Bluetooth. Visit clearviewaudio.com to find it.

PHOTOGRAPHY

G IFFOTR S HER

FASHION T H E D E F I N I T I V E H I S TO R Y O F CO S T U M E A N D S T Y L E

BY D K P U B L I S H I N G

$30 Amazon

B AT H B O M B $4-7

BEAUTY

Try LUSH (lushusa.com) for some cool varieties that make for a pleasant, beautifully fragrant experience. All she has to do is drop the bath bomb in her bath, and bath time is transformed.

HEALTHY

BATH

Created by renowned publisher DK, this book is an excellent coffee table addition, an entertaining flip-through and an immensely interesting read.

THE IMPOSSIBLE PROJECT I N S TA N T L A B U N I V E R S A L

FRUIT INFUSER WAT E R B OT T L E $14.99

$250 www.the-impossible-project.com

The Flavor-It Infuser Water Bottle lets you add a fruity splash to your day. Find it on amazon. com.

The Instant Lab Universal exposes the images on your smartphone or tabletâ&#x20AC;&#x2122;s screen onto Polaroid film, restoring the magic of physical photographs without the hassle.

L AY - N - G O M A K E U P CASE $30-35

LU R E S T E A M FAC I A L H Y D R AT I O N S YS T E M $16-19

A new, innovative way for her to control the makeup stash on the go. Visit thegrommet. com to see some different varieties.

Promotes a younger looking, healthier complexion by using gentle steam to open clogged pores and rejuvenate skin. Visit amazon.com.

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OFFICE

HOME

G IFFOTR S HIM DRIFT WOOD DOCKING S TAT I O N $80-120 Nothing says “man” like a stick. And natural wood blocks are actually a nice looking touch to the office decor, compared to most high-tech looking charging stations for electronics. Try docksmithshop.com.

T R AY C H I C O R G A N I Z E R $63-79 Keep your phone safe and stylishly stowed with the tray chic organizer made out of a solid block of maple or American black walnut that is handfinished in a protective natural oil. Find it on houzz.com.

TA B L E TO P F I R E P L AC E $159 This portable fireplace will slide right in anywhere you need heat, ambience, romance, or S’mores. It’s an easy and relatively inexpensive way to add degrees and coziness to tabletops, counters, nightstands, and even patio furniture. Find it on pureflame.com.

B OTA N I C A L C A N D L E $181 Tired of giving boring, predictable gifts? The Torch Plant Light Botanical Candle is a clever centerpiece designed by Japan’s Pianta x Stanza to look like a spot of flora sitting lazily at the water’s surface as its roots burst into flame.

GADGETS B LU E TO OT H S H O W E R SPEAKER $40 This is a nice present, or a nice way to say “I’d rather hear real music come from the shower than your voice.” Look for it on dudeiwantthat.com.

CHARGE HUB $59.95 A one-stop charger that powers up to seven electronic devices simultaneously, available at thechargehub.com.

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72 - H O U R K I T $58.95 Emergency Essentials 3-Day Survival Kit It’s hard to beat a gift that can save a life. Rather than shop for three hours finding everything you need for a good kit, there are places that make these kits for you. We like Emergency Essentials Survival Kits, which come in a few varieties. Food, water, poncho, shelter, light stick, headlamp, 100-hour candle, tape, knife, first-aid kit, whistle and a bunch of other things come with the kit, all of which fit in a backpack (also included). He can just throw it in a closet or car and keep it there for when things get dicey.

November/December 2015

HEALTHY HOLIDAY

Roasted Turkey Breast with Cranberry Chutney Ingredients

Instructions

Cranberry Chutney

Roasted Turkey Breast

Ingredients:

1 lb cranberries, fresh

Pre-heat oven to 325 °F.

5-6 lb turkey breast, bone-in, skinless

½ cup raspberries, frozen

tablespoons olive oil

¼ cup water

garlic cloves, minced

½ cup celery, finely chopped

Heat a medium saucepan over medium-high heat. Add water, orange juice, orange zest, honey and cinnamon and bring to a boil.

tablespoon sage, fresh, chopped

Juice and zest of 1 Orange

In a small bowl combine the olive oil, garlic, herbs, sea salt and black pepper to make a paste. Then rub the mixture into the turkey breast, coating all sides.

teaspoon thyme, fresh, chopped

1 tablespoon honey

tablespoon rosemary, fresh, chopped

¼ teaspoon cinnamon

teaspoon dry mustard

Reduce heat to medium-low and add cranberries. Continue to cook until they become soft and burst, about 15-20 minutes, stirring occasionally.

teaspoon sea salt

Transfer to a roasting pan and roast for about 1 ½ hours to 1 ¾ hours, until an instant read thermometer registered 165 °F when inserted into the thickest part of the breast.

teaspoon black pepper

Remove from oven, cover with foil and allow to rest for 15 minutes before slicing.

Add raspberries and celery, cook an additional 10 minutes, until raspberries begin to burst.

Reduce heat to low and cover until ready to serve.

Roasted Turkey Breast

40 HEALTHY UTAH

Cranberry Chutney

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Quinoa and Pumpkin Seed Stuffed Acorn Squash Nutritional Information (for each serving, serves 8) Calories: 219 Protein: 5g Carbohydrates: 44g

Ingredients 4 medium acorn squash, halved lengthwise with the seeds removed 3

cups of water

cups quinoa

teaspoons olive oil

Almond Flour Pumpkin Pie Tartlets (Gluten Free)

1½ cups diced onion 1/2 cup diced carrots 1/2 cup diced celery 1

tablespoon minced cardamom

1/8 tablespoon of turmeric

1/2 cup dried cranberries 1/3 cup diced apples 1/4 cup dried currants 1/3 cup toasted pumpkin seeds 1/2 teaspoon freshly grated nutmeg 1

cinnamon stick

1/2 teaspoon of sea salt Freshly ground black pepper Nutrition Per Tartlet (Serves: approximately 15 tartlets) Calories: 150 NET Carbohydrate: 12 grams Protein: 4 grams

All recipes provided by bistroMD (bistromd.com)

Instructions 1.

Preheat oven to 350 °F. Adjust rack to the middle shelf.

Simmer the quinoa in 3 cups of water to make fluffy; this should take 15 to 20 minutes.

While the quinoa cooks, add the onions and 1/2 teaspoon of salt and cook until softened, stirring frequently, about 3 to 4 minutes. Stir in the carrots, celery, cardamom and turmeric.

Using fresh apples, cut into small dices and soak with lemon juice.

Cover the pan and simmer the vegetables for 5 minutes until they are tender.

In a big bowl, toss together the quinoa and vegetables. Stir in the dried fruit, diced apples, pumpkin seeds, nutmeg and season with salt and pepper.

Brush the skin of the squash lightly with olive oil. Place the squash, cut side down, in a baking pan.

Pour 1/2-inch of boiling water into the pan and bake for 20 minutes to soften the squash. Move the squash to a plate and set aside until cool enough to handle.

Stuff the squash halves with the quinoa mix, return them, stuffing-up, to the pan, and bake until the flesh can be easily pierced with the tip of a paring knife. This should take 30 minutes or less.

Ingredients

Instructions

Pie Crust

1.5 cups almond flour

1. Preheat oven to 350 °F.

1 egg

2. Add all ingredients to a food processor or blender until a smooth dough forms.

2 tablespoons butter, unsalted

Pie Filling 1 can (15 oz) pumpkin puree

3. Spritz muffin pan with non-stick olive oil spray or use muffin liners. 4. Press approximately 1 tablespoon of dough into each cup and press to evenly fill the bottom.

½ can coconut milk, unsweetened

½ cup honey

Pie Filling

2 eggs 1 teaspoon vanilla extract

Add all ingredients to a medium sized bowl and mix using a hand mixer until smooth. Or add all ingredients to a blender or food processor and blend until smooth.

Divide filling amongst muffin cups.

Bake approximately 10-15 minutes or until center is set.

Allow to cool at least 10 minutes before removing from pan.

1 teaspoon cinnamon ½ teaspoon ginger, ground ¼ teaspoon cloves, ground ½ teaspoon sea salt

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November/December 2015

WELLNESS

NAPS ARE THE ANSWER W RITTE N B Y C A I T L I N S CH I L L E

The life cycle of naps is an interesting thing; children resist naps, and adults crave them. But whatever your age, naps can do wonders, if done the right way. Naps are much more complex than we may realize. David Dinges, a sleep scientist at the University of Pennsylvania’s School of Medicine, asserts that there are several factors that go into the making of a successful nap. “You have to be deliberative about when you’re going to nap, how long you’re going to nap and if you’re trying to use the nap relative to work or what you have coming up,” he says. If all you need is a little recharge, or if that is all you have time for, then a 10-20 minute power nap can be beneficial. This short power nap will help you regain alertness and enable you to make it through more of your day effectively. In fact, a study published in Sleep found that a 10-minute nap can result in immediate improvements that last for more than two hours. The same study showed that 20 and 30-minute naps also produced improvements in fatigue, vigor and cognitive performance, but that a buffer of about half an hour was needed after waking up before improvements set in. A longer nap offers different benefits. An hour-long nap will help you better process things, problem solve and form memories to enable you to remember facts and faces. However, don’t expect to pop up after an hour and be productive. Grogginess will delay things a bit. In addition to determining the optimal length of a nap, there is also an optimal time for naps. Experts assert that the best

42 HEALTHY UTAH

time for a nap is in the afternoon, particularly between 1:00 and 4:00 PM. The afternoon is when weariness is most likely to set in, making it prime time for naps. Naps later than 4:00 PM should be avoided as they may interfere with falling asleep at bedtime. Many people turn to caffeine to help them overcome a slump. While that may feel good for just a quick second, it is just that–a temporary fix, and a fix that can negatively impact mental performance and cause you to crash later.

OTHER BENEFITS OF NAPS, AS SHOWN BY RESEARCH • Reduce stress • Reduce the risk of developing heart disease • Can reverse the effects of a poor night’s sleep • Bolster the immune system Naps provide numerous health benefits, and a well-timed, well-planned nap may even help you successfully make it through the afternoon slump. Some think naps are lazy, but they can be just the opposite. Sources: Journal of Clinical Endocrinology & Metabolism, Wsj.com

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DID YOU KNOW? • The peak of flu season is almost always between December and February, but it can occur as early as October and as late as May. • Children under 5 years old, pregnant women and those over 65 years old are at highest risk for flu-related complications. • Folks with chronic health conditions including asthma, diabetes and heart disease are also at high risk for complications from the flu. WRITTEN BY ANDREW D. G OOD PHARMD/MB A C ANDIDATE

he holidays are here which means good food, great company and the flu! As the weather cools down and we spend more time indoors with friends and family, we are actually creating the perfect storm for the flu to spread. Protect you and yours from the flu by getting a flu shot today! The flu is caused by an influenza virus that spreads from person to person. When someone with the flu coughs, sneezes or talks, the flu virus is spread. People with the flu can be contagious even before they start to see symptoms. Along with getting the flu shot every year, good health habits can help prevent the flu from spreading. Avoiding close contact with those that are sick or, if you are sick, staying home for at least 24 hours after the fever goes down are great ways to prevent the spread of the flu. Good hygiene like washing your hands regularly, cleaning and disinfecting areas that are frequently touched, covering your mouth and nose with a tissue when coughing or sneezing, and avoiding touching your mouth, nose and eyes are also important ways to prevent spreading the flu. Those who get the flu can have signs and symptoms that last for 1 to 2 weeks. Common symptoms include; fever, chills, cough, sore throat, runny or stuffy nose, body aches, headaches, fatigue, vomiting, and diarrhea. Many people have questions about getting the flu shot. Some of the questions we are asked the most about the flu shot include:

CAN THE FLU SHOT GIVE YOU THE FLU? • The flu shot contains pieces of the virus that help prepare your body for when you encounter the real virus. These pieces of the virus CANNOT cause the flu!

• The Centers for Disease Control and Prevention recommends almost everyone over 6 months old get the flu shot every year. • Each year, up to 20% of US residents get the flu, more than 200,000 people are hospitalized with the flu, and thousands die from the flu or complications caused by the flu. • For more information about the flu and the flu shot, speak with your pharmacist or doctor and visit www.vaccineinformation.org and www.cdc.gov/flu.

Live healthy... get your flu shot. 7 days a week. No appointment needed.

• The nasal flu immunization does contain live virus, BUT, the virus is weakened and cannot survive at the temperature inside your body. This weakened virus CANNOT cause the flu! • Even though the flu shot cannot cause the flu, it is common for people to experience very mild flu like symptoms for 1 or 2 days while the immune system responds to the vaccine.

I NEVER GET THE FLU, DO I STILL NEED TO GET A FLU SHOT? • Yes! Even if you haven’t gotten sick from the flu before, you may get sick this year. People who are generally healthy can become severely ill with the flu. Also, by getting vaccinated you can help prevent spreading the flu to others.

WHO SHOULDN’T GET THE FLU SHOT? • Folks who have had a severe allergy or reaction to a previous flu shot should not receive the flu shot.

Administered by Certified Vaccinating Pharmacists. $ 0 co-pay for most insurance plans.

• Those with egg allergies should be sure to tell their health care professional prior to receiving the vaccine so that they can talk about getting an egg-free shot!

Questions? Just ask your Smith’s friendly Pharmacist.

WHERE CAN I GET A FLU SHOT? • Flu shots are easy to find at your local pharmacy or doctor’s office.

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Restrictions may apply.

Pharmacy November/December 2015

WELLNESS

SLEEP AID

A R C Z

ER visits from overmedicaton of ZOLPIDEM

2005–06: 22,000 2009–10: 42,000

*These emergencies generally occur when patients don’t feel desired results from the drug, and take additional medication above the prescribed amount. Suicide attempts are not included in the numbers. WR ITT EN BY MIC HA EL RIC HA RD SO N

44 HEALTHY UTAH

Source: SAMHSA

Healthy-Utah.com

Y Z

POTENTIAL PROBLEMS WITH USING SLEEPING PILLS LONG TERM The topic of sleep is anything but dormant these days. People want to know how to sleep better, and if a sleep disorder is getting in the way (this is the case for a surprising percentage). Sleep medication is the answer for millions of Americans, who just pop a prescription pill as part of their nightly routine. While this may be effective for increasing sleep in the moment, the continued use of sleep medications for months and years is a largely unstudied and potentially risky behavior. Long-term medication use is frowned upon throughout the medical world, though not as much in sleep medicine, where researchers aren’t agreed as to what the consequences are. Research on sleep medication use for 6 to 12 months finds sustained effectiveness and no serious side effects, but beyond that time frame the research is limited. That isn’t to say there aren’t warning voices though. One 2012 study from the Scripps Clinic looked at more than 30,000 patient records and found that being prescribed sleep hypnotics was associated with a variety of health risks, even when a patient was prescribed less than 18 pills a year. Researchers also controlled for preexisting conditions, but the associations remained.

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“What our study shows is that sleeping pills are hazardous to your health and might cause death by contributing to the occurrence of cancer, heart disease and other ailments,” said author Daniel F. Kripke, MD, in a press release. But the study authors wrote that other associations might exist and that more research is needed. Despite the potential risks, sleep medication is becoming more and more common. According to Scripps, the sleep medication arm of the pharmaceutical industry expanded 23 percent in the US from 2006–2010. The Atlantic reported that the number of prescriptions for the common sleep hypnotics called nonbenzodiazepines (e.g. Zolpidem, Ambien) have risen by 30 times from 1994 to 2007. Aspects of this trend concern some sleep medicine professionals. For example, many people report taking multiple sedating drugs simultaneously, which is dangerous, if only in regard to driving and certain occupations. A significant percentage, according to a Harvard Medical School Study, combine sleep medications with opioid painkillers, anxiety medications and more.

OTHER CONCERNS • 7 % of people over the age of 80 use prescription sleep medications, despite the dangers of cognitive impairment, falls and more. • Daytime “hangovers” of drowsiness sometimes occur, which is dangerous on for driving, affects productivity, etc. Source: CDC, Harvard Health Blog

CONTINUED ON PAGE 70 >>>>> November/December 2015

WELLNESS

PERHAPS NOTHING CUTS DEEPER THAN WATCHING YOUR OWN FLESH AND BLOOD MAKE IRRATIONAL, DAMAGING DECISIONS, AND THEN WATCHING THEM SUFFER THE CONSEQUENCES.

There is a feeling of helplessness, mental exhaustion, and despair that mothers and fathers feel watching their adolescent drop into bad habits, academic decline, substance abuse, self-harm and rebellion. For many, advice, punishment, rewards and every other normal parenting tactic seem useless as the child sinks further into a downward spiral.

46 HEALTHY UTAH

Eventually, parents of these children will consider outside intervention. They’ll hear about some book, therapist, wilderness program or residential center for teens, and will begin to investigate. Sending adolescents to a residential treatment center or wilderness program should be a last resort for parents and professionals. Therapy, an accurate diagnosis, medication and less aggressive treatments should be the first approaches when a child is slipping out of control. Many parents haven’t considered that their child may be suffering from mental health problems or learning disabilities, and this is an important first step toward resolution and successful treatment, even if it is in a residential treatment center, according to Teri Brister, PhD, the Director of Programs for Young Families for the National Alliance on Mental Illness (NAMI). “The reality is that mental health conditions in children usually present themselves as behavioral problems,” she says. “The majority of the time when you have the behavioral issues going on with kids where every intervention under the sun has been tried and it just doesn’t work, there

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SIGNS THAT AN INTERVENTION MIGHT BE NECESSARY

IDENTIFYING A GOOD PROGRAM Here lies one of the biggest problems with adolescent residential therapy and adolescent treatment in general. Reliable, informed advice is hard to come by, in part because the science and best practices are evolving, and because many who feel comfortable giving definitive advice aren’t actually qualified to do so. You’re probably familiar with a common scenario: a teen begins to use drugs, get in trouble with the law and try risky sexual behavior, and parents don’t know what to do. Their doctor throws out the name of a child therapist, a neighbor describes a wilderness therapy program that did wonders for someone else’s child, and the internet provides a fire-hydrant strength stream of choices.

Old friends are replaced by friends your child doesn’t want you to meet.

School performance worsens and apathy increases.

Family conflicts become persistent and worsen.

The child engages in selfdestructive behavior.

There is trouble with law enforcement.

Personal habits change, such as sleeping, eating, hygiene and mood.

The residential treatment program umbrella encompasses a wide variety of treatment options. Many are designed for a specific gender, others for a specific age range. Some programs are designed for specific problems, like drug abuse, depression, anxiety, etc. Others have a heavy outdoor element, and some emphasize education and relationships.

Drug use.

“If you’ve seen one, you’ve seen one,” Brister explains, “and that’s so scary and frustrating for parents who are trying so desperately to find out what their child needs.”

You fear for the child’s safety.

Asking a parent to choose the right program is like asking a 5-year-old to go find the right part for your car at the auto shop. It’s a new, particularly foreign world, one where a guide is vital for avoiding damaging consequences. The right program can do wonders. The wrong program can be damaging to both your child and your financial wellbeing.

almost always is an underlying mental illness.” When an accurate assessment is made, and less invasive interventions fail, many family health professionals will point to a wilderness or residential program that places a child in a therapeutic environment for an extended amount of time. “The primary deciding factors for families in making the decision about residential care are usually based on their feeling that they can’t provide for the child’s safety and/or the intense level of care necessary for them to remain at home,” Brister says. But for the majority of parents, sending a child out of the home was never in the game plan. Where to get information, where to send a child, and for how long, are questions that most parents don’t know how to answer.

Ou tpa tie nt Int ens ive out In Ho patie me nt Ho spi tal Wil der nes s Res ide nti a The l Trea t rap eut ment ic Bo ard ing Sch Aft ool er Ho me Car e

SPECTRUM OF CARE

INTENSITY STRUCTURE RESTRICTIVENESS Facebook.com/HealthyUT

The truth is that your doctor isn’t likely to know the range of options available for your child, and your neighbor less so. Do you go to your dermatologist for serious questions about your heart health? Likewise, your primary care physician shouldn’t be the primary source of advice about child behavioral or psychological problems and solutions. A family therapist is a better place to start for accurate assessment of what a child is experiencing, and what he or she needs. Therapists may refer you to an independent educational consultant. Educational consultants are familiar with a range of out-of-home treatment options for children, and are generally best equipped to match your child with the right program.

But, as parents and the right professionals collaborate to find the correct program, parents do have the right and the responsibility to ask certain questions.

QUESTIONS PARENTS SHOULD ASK ABOUT RESIDENTIAL TREATMENT OR WILDERNESS PROGRAMS gg What is the treatment regimen? How often does therapy occur? gg What is your success rate? How do you define success? gg How is the family involved, and how often? gg What kind of transition plan is there for children returning home? gg Is this program a member of NATSAP (National Association of Therapeutic Schools and Programs)?* gg How are staff members chosen? gg Can I talk to some previous students/families? *Go to www.natsap.org to see an overview of programs in your area. These questions are based around what research suggests is the most effective approach to residential or wilderness treatment.

A SUCCESSFUL EXPERIENCE Tim Thayne, PhD, founded a teen wilderness program and now leads an in-home therapy program focused on before and after care for those attending residential treatment. In his book Not by Chance: How Parents Boost Their Teen’s Success In and After Treatment, he explains the characteristics of a successful program. “A well-crafted therapeutic milieu (social environment) supercharges the environment to enhance the likelihood and speed of change. The foundation of such an environment is the creation of a safe, relationally warm place where a young person is protected from selfdestructive behavior, unburdened from the “overwhelm” of life, and immersed in a relational climate that invites introspection. Such a place enables young people to look at their choices, their personal limitations, and the outcomes of the strategies they are using, and to recognize their own contributions to their problems and unhappiness.”

CONTINUED ON PAGE 70 >>>>> November/December 2015

WELLNESS ATION E IN A REL ’R U O Y S N SIG RCISSIST WITH A NA

SHIP

: terrupts HE OR SHE ation and in rs e v n co s te • Domina tled • Feels enti icism hurt by crit t • Is easily chievemen credit for a re a d by sh ’t n o so • W d is ab rbe n a s m le b our pro • Ignores y n w o their tands their ody unders b o n s k in h • T ’t problems at they don r having wh fo u o y ts n • Rese tes • Manipula

SE N CHA B Y R YA N E T W R IT

48 HEALTHY UTAH

Healthy-Utah.com

e’ve all experienced the frustration of dealing with self-centered individuals, and sometimes we’re the guilty party. Narcissism, which can even reach the severity of a diagnosable personality disorder, takes selfishness to the next level: attention seeking becomes extreme, manipulation defines relationships, and empathy disappears. The term “narcissism” comes from the Greek myth about a warrior, Narcissus, who one day saw his reflection in the water and became so infatuated with himself that he died as a result (depending on the version) by either starvation or suicide. Either way, the myth finishes with the only remains of his presence being the growth of flowers, commonly referred to as the narcissus. Even though the term “narcissist” has evolved into something much greater than self-infatuation, the definition of a narcissist is “a condition characterized by self-preoccupation, lack of empathy, and unconscious deficits.” Ever heard of anyone like this? With approximately 6.2% of the general population having Narcissistic Personality Disorder (about 60% of those are male), everyone will likely encounter a narcissist at some point, or have some narcissistic qualities.

OF THE GENERAL % 6.2 POPULATION WILL

HAVE NARCISSISTIC PERSONALITY DISORDER IN THEIR LIFETIME.

Recognizing narcissism in our loved ones may be difficult, but these qualities are rampant in fairy tales and the intertwined moral lessons. The queen from Snow White and the Seven Dwarves is a great example of narcissism. Instead of trying to find out some viable ways to improve her kingdom, she asks her magical mirror to affirm her beauty. When she doesn’t receive the answer she anticipates, the queen goes to great lengths to kill the girl more beautiful than her just to be the “fairest one of all.” In the end, the queen dies with no avail and was far worse off than when she started. Out of the storybooks and into a real-life situation, Joan Crawford was a narcissist who was also famous on the silver screen. In the book and film, written by Crawford’s daughter Christina, titled “Mommy Dearest,” Christina depicted the respected film actress as a vain and manipulative person who felt as though nothing was enough for her. She consistently wanted perfection and paid no attention to the abuse she dealt to others. In the end, Joan left her daughter Christina with deep resentment, as evidenced by the book.

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Are You A Narcissist? Do you have a lot of friends, but slowly lose interest in them over time? Does everything have to be the way you want it no matter what? Do you frequently look at yourself in the mirror? Do you show off your body? Do you find yourself more capable than others? Would you prefer to be a leader?

If you said yes to any of these questions, find out exactly how narcissistic you are by taking this quiz: psychcentral.com/ quizzes/narcissistic.htm

Joan Crawford and the queen from Snow White shared some common character attributes that can enlighten one’s understanding of narcissism. First was how nothing was ever satisfactory to them, either personally or in their surroundings. Instead of trying to accept that some things are simply out of their control, these narcissists attempt to control them. That is a chief characteristic of a narcissist: control. Sure, they are infatuated with their physical traits, but the act of controlling and manipulating others boosts the narcissist’s self-esteem. Usually, those methods of control are similar to those of a psychopath, meaning they tend to manipulate others, are insecure about themselves, have impulsive behavior, and trivialize mortality. Narcissists will try to devalue you at any means, or attempt to diminish your self-esteem, in an effort to increase themselves theirs. Whether a narcissist is aware of this or not, they will try to make others dependent on them at first, and then remove themselves from supporting those once the link of dependence is established. They will lie and cause others to question themselves, in order to manipulate the situation to their advantage. Most of the time, a narcissist will try to destroy others’ relationships to make greater dependence on the narcissist. Another thing to realize about narcissists is how most of their friendships are fleeting. While watching the Disney rendition of Snow White, you will notice that the queen’s friends are vultures. When the queen fell off the cliff and died, her “friends” swooped down to pick at the remains. Still there are people out there who will love the narcissists, even though they may not like the narcissist. What are the overall effects on those affiliated with a narcissist? As many narcissists will begin to shower their “friends” with attention and care, for others to establish dependence on them, they will eventually take that away, but still want their friends to depend on them. When that happens, the friends may feel like an addict going cold turkey or may experience depression. Depending on the person, they may feel angry and/or hurt. No matter the feeling a friend gets, the narcissist doesn’t care. When addressing narcissism, you need to be able to look at yourself and address the facts. What kind of person are you? How do your actions affect others? Who are the people you find yourself with and what kind of people are they? Learn now if you are a narcissist, and make an effort to be a better person to your friends and loved ones.

November/December 2015

WELLNESS

SCATTERBRAINED

Knowing the difference between simple forgetfulness and the signs of dementia.

WRITTEN BY C AI TLI N SC HI LLE

50 HEALTHY UTAH

Healthy-Utah.com

Everyone has experienced forgetfulness, whether it’s an overdue library book, late utility bill, or an ignored email from your boss. Some people are naturally more prone to be forgetful and scatterbrained than others. As it happens, being forgetful is a common sign of the development of dementia. So how can we differentiate between a scatterbrained nature and the development of a dementia? Does losing my keys mean I’m experiencing the beginnings of Alzheimer’s? Becoming more forgetful is a natural, normal part of aging. Natural brain changes associated with the aging process cause people to have greater difficulty learning new skills, more trouble retaining new information, and more trouble remembering things in general. Forgetting the name of a band you used to like isn’t a serious marker of mental health problems, however. You may be developing dementia if the changes in your brain are severe enough that they interfere with your ability to live your daily life. This includes several symptoms, including: • Disregarding personal hygiene habits • Not following proper nutrition habits- i.e., eating three meals a day, eating a relatively balanced diet • Asking the same question repeatedly • Telling the same story repeatedly • Becoming disoriented about time and place • Lapses in basic judgment

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WARDING OFF MENTAL DECLINE

While there is no cure for dementia, there are steps you can take that will lower your risk of developing the condition. First of all, maintain an active mind. This can be done by making it a daily habit to read out of a good book, play word games, and play other brain-bending games such as Sudoku. Secondly, it is important to be physically active. Even something as simple as going for a daily 15-minute walk will help not only lower your risk for dementia, but for other chronic diseases as well! In addition to being physically active, it is important to be socially active as well. Having an active social life and circle of friends has been shown to reduce the risk of developing dementia, and it provides other longevity benefits as well. Consider activities that can kill two birds with one stone—for instance, joining a walking group will provide physical activity as well as build social connections. If you are concerned you may be developing dementia, please talk with your doctor. He or she will be able to offer a clinical diagnosis as well as a plan for treatment. Sources: www.nia.nih.gov, www.alzinfo.org, www.psychologicalscience.org

THE VALUE OF FORGETTING But what if I’m just scatterbrained, with no sign of dementia? Is it really so bad to be a somewhat habitually forgetful person? The answer is: yes and no. Being scatterbrained certainly has its drawbacks. Lost keys, forgotten appointments, and missed deadlines are definitely hindrances to our daily living and productivity. However, some research suggests that there are benefits to “forgetting” as well. In today’s world, we are inundated with information at every turn. People who are able to forget the unimportant fluff are more apt to recall important details, and thus, are better at solving their problems, according to research published by the Association for Psychological Science (APS). “Say you get a new cell phone and you have to get a new phone number,” explains Dr. Ben Storm of the University of Illinois at Chicago, in an APS article. “Do you really want to remember your old phone number every time someone asks what your number is? Or where you parked your car this morning—it’s important information today, but you’d better forget it when it comes time to go get your car for tomorrow afternoon’s commute. We need to be able to update our memory so we can remember and think about the things that are currently relevant.” So how can we forget about things that don’t matter? The simplest answer is time. Devote thinking time to important things, and reduce the amount of time you spend thinking about the things that don’t matter. The more time you spend being bombarded by unimportant trivia, the less time and brain space are being used to focus on important details. One suggestion is to limit time on the internet and social media—social media, while useful in some regards, can throw hundreds of pieces of minutia into our brains. As Swedish short-term memory researcher Erik Fransen explains, using the internet can lead to information overload, and can cause us to lose bits of memory that are actually important. Our working memory can only hold so much information before the brain has to let things go. Just as important as thinking about the right things is to spend some time thinking about nothing. When the brain is in a less active state, important things are happening, like making information into memory and memory consolidation. Sometimes social media might be causing us to take in new memory when what our brains need is time to forget things and consolidate.

November/December 2015

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November/December 2015

~ beauty

BEAUTY TIPS AS YOU AGE BE CAREFUL OF ADDING TEXTURE

Certain cosmetics add texture to the skin, which isn’t needed for people over 50, who generally already have some texture in their skin. For example, use cream-based cosmetics for the face versus powder, which adds texture. Foundation can also add texture. When picking foundation, seek for coverage rather than texture.

DON’T USE THE MAKEUP T E C H N I Q U E S O F 20 - Y E A R - O L D S

Many women in their 50s disregard the fact that their bodies have changed, and continue to apply makeup as if they were 20 again.This can in fact accentuate age, and cover up what could be a dignified, beautiful and natural appearance. One area in particular that older women make a big mistake is by recreating eyebrows. Don’t try to give yourself the eyebrows of a younger you. As a general rule, the older you get, the less makeup you should wear.This applies especially to blush.

54 HEALTHY UTAH

BE CAREFUL WITH SHADES

With lipstick, eye makeup and more, older people often choose the wrong shade. For example, find a lipstick that matches the shade of your inner lip or gums, or use lip gloss instead of lipstick. Avoid dark lipstick. Don’t use tinted moisturizers. Remember that less is more when it comes to makeup. On this note, those over 50 should consider leaving off eyeshadow altogether, as it can accentuate creases rather than softening them.

P R OT E C T YO U R S E L F

The elements are harsh on those who have a handful of decades under their belt. Avoid too much sun exposure, and wear sunscreen even if it isn’t hot. Use gloves in cold weather to protect the texture and moisture of your hands. Also wear gloves when doing household chores. Dishwashing liquids, for example, can be hard on hands. Moisturize every day. Exercise is also important for healthy appearance and skin.

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11762 South State Street, Suite 260 Draper, Utah 84020 November/December 2015

~ beauty

reast enhancement has been sought throughout the ages. Not until the modern era and the introduction of the silicone implant have we been able to produce such beautifully enhanced breasts. In fact, some attempts at early breast enlargement include woodcarvings, sponges, injections and so forth. Today, implants have come a long way and are very effective at achieving a beautiful breast. Many new implants have come to market but most recently a unique implant was introduced into the U.S. market by Allergan, the Inspira implant. Inspira is a revolutionary new implant filled with a more cohesive yet softer gel known as Truform. In addition, the implant has a higher fill volume, resulting in a more natural look and feel.

BREAST AUGMENTAT 56 HEALTHY UTAH

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WHO SHOULD CONSIDER BREAST IMPLANTS? I first learned about Inspira impants in the spring of 2013 while attending an international plastic surgery meeting in Eilat, Israel. The Inspira implants have been used in other countries since 1994, and were finally approved by the FDA for use in the U.S. this year. In many ways, they represent a progression in the field of breast enhancement. Since the average fill in every Inspira implant is greater, there is less chance that the implant will ripple or fold. More importantly, a fuller implant yields a more natural look and feel. Inspira implants are designed to be very customizable to the patient. They offer multiple shell and projection options as well as sizes to accommodate virtually every body type, achieving a desirable result. Patients should consult with their plastic surgeon about their options and what is best for them.

Breast implant surgery enhances a woman’s sense of femininity and beauty. Augmentation works to restore lost breast volume once enjoyed or to give a woman the fullness and contour never experienced.

O PT I O NS

Inspira is an excellent option for women looking to replace or revise saline or silicone implants that were placed in the past. Millions of women fall under this category. Cosmetic breast reconstruction done by a trained and experienced plastic surgeon can correct problematic implants and improve appearance drastically.

ST Y LES

Most women are very happy with their breast implants. It has been shown that breast enhancement can positively affect everything from selfimage to social relations to attractiveness. Inspira implants offer an improved option for fullness and natural beauty that previous generations of breast implants have not provided. Inspira breast implants as well as other brands are available at Aesthetica. There are many good options suitable to the needs of all patients. Come visit us at Aesthetica and learn about which options are available to help you achieve your ideal.

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Breast augmentation should be individualized to each and every patient. With varying gels, projection types and shell textures, every woman can achieve the natural look and feel that she desires.

Inspira breast implants come in a variety of styles, from low and wide to high and narrow in projection. This is important for helping achieve the most natural look possible.

SHELLS The outside SHELL of an implant comes in different varieties. Women can get either smooth or textured implants depending upon the individual needs of the patient. Textured implants may be recommended to reduce potential movement of the implant, which is important with contoured or shaped implants or in subglandular placement to reduce the risk of capsular contracture (scar formation). Smooth implants on the other hand are the most commonly used implants in the U.S. and are typically placed submuscularly to give a more natural feel to the breast.

GELS There are multiple generations of cohesive gels available (e.g. gummy bear). Inspira introduces a new silicone gel that creates a more cohesive implant that remains soft and natural, Truform2.

Kimball M. Crofts, MD

385 West 600 North, #250 Lindon, UT 84042 Phone: 801.785.8825 As a plastic surgeon, my goal is to afford patients with the chance to achieve whatever they want. Whether it’s restoring something they’ve lost or providing them something they’ve never had, I want people to meet the cosmetic needs for every stage of life.

November/December 2015

5 -STAR SERVICE

MAKE THE MOST OF YOUR SMILE

Dr. Chris Hammond

Award winning cosmetic dentist, Dr. Chris Hammond, offers top-quality cosmetic and family dentistry to the wonderful people of Utah County. Our inviting office and comfort offerings enable us to deliver VIP 5-star service to our patients. Call today to schedule a complimentary consultation! 58 HEALTHY UTAH HammondSmile.com (801) 374-0070

| 3575 Healthy-Utah.com N 100 E #200, Provo, UT 84604

Utah Valley Dermatology Medical â&#x20AC;˘ Surgical â&#x20AC;˘ Cosmetic

the

Art of You uvderm.com (801) 768-8800 lehi - main office 680 East Main Street, Suite 201

David Myers, MD

Board Certified Dermatologist

provo - satellite office 280 W. River Park Dr. Suite 240

lindon - satellite office 385 West 600 North

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November/December 2015

The Role of Nurse Midwives in Women’s Health There are many misconceptions about the services provided by a Nurse Midwife. Many people believe that Midwives only care for pregnant moms and deliver babies. And, we often think that these births occur at home. In reality, 95 percent of births in the United States that are managed by a Nurse Midwife are delivered in a hospital. The Certified Nurse Midwife cares for women experiencing routine pregnancies without complication. 90 percent of all pregnancies are considered “routine”. Today’s Certified Nurse Midwife (CNM) has a bachelor’s degree in Nursing and a graduate Nursing degree - either a Masters’ or Doctorate. “Our training emphasizes disease prevention, health promotion and individualized care. We encourage all patients to become partners in their care. We solicit their involvement in all decisions regarding their healthcare needs,” explained Chelsea Chaney, CNM at Rocky Mountain Women’s Health Center. In addition to providing preconception care, prenatal care, and labor, birth and postpartum care, CNMs provide a variety of other women’s health services throughout the life-span that include: • • • •

Well woman care - annual exams Family planning Non-surgical gynecology Infant care up to 28 days after birth

Certified Nurse Midwives work closely with their physician colleagues. “The patient’s health and safety is always our first priority,” said Chaney.

Chelsea Chaney, DNP, APRN, CNM

is a Certified Nurse Midwife practicing at Rocky Mountain Women’s Health Center in Salt Lake City.

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SALT LAKE REGIONAL CAMPUS 82 South 1100 East, Suite 305 Salt Lake City, Utah 84102 801-214-7650 rmobgyn.com Healthy-Utah.com

TRANSFORMING CANCER CARE FOR WOMEN

The IASIS Center for Women’s Oncology diagnoses and treats pre cancers and cancers affecting women. Gynecologic Oncologist, Patricia Judson Lancaster, MD and Breast Surgeon and Breast Care Specialist Anne Kieryn, MD recognize the importance of personalized care in order to maintain the best quality of life possible for each patient.

Center for Women’s Oncology AN EMPLOYED PHYSICIAN GROUP

On the campus of Jordan Valley Medical Center

801-601-2270

Tired of Unsightly Veins and Tired Achy Legs? You May be a Candidate for Laser Vein Treatment The Vein Care Center at Jordan Valley Medical Center focuses exclusively on the treatment of veins. Care is provided by Dr. Craig Wilkinson, who is board-certified by the American Board of Surgery. He offers years of experience and expertise, combined with the latest treatment options.

Learn if you are a candidate for vein treatment at VeinCareCenterHLI.com

You deserve the attractive and comfortable legs you once enjoyed. Don’t delay. Call for a FREE consultation today.

Vein Care Center Where healthy legs begin.

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3570 West 9000 South, Suite 110 West Jordan, UT 84088

801-685-2900

November/December 2015

. ’ N I . K E A . M E G O R F ES ETIN AW ARK M

YOU KNOW YOU WANT SOME. 801-369-6139

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November/December 2015

Present Perfect

HEALTHY HOLIDAY

This year, give the gift of health. Now that you’re making healthy living a part of your life, why not make it part of your gift giving — and getting — as well? Share your new lifestyle with others by giving gifts that will encourage them to adopt the same kinds of healthy habits you’ve adopted. If your friends or loved ones solicit ideas for holiday or birthday gifts for you, suggest items that will help you reach your goals. You’ll have more incentive to keep up with the healthy changes you’ve been making — without the challenges presented by traditional offerings like chocolates, cakes, and other high-calorie foods. Healthy gifts include those that make it easier to eat well, exercise regularly (whether indoors or outdoors), or reduce stress. Consider these ideas:

GIFT IDE

HEALTHY GIFTS TO GIVE

1 Exercise videos 2 A meditation CD 3 Workout clothing 4 An assortment of herbal teas 5 Concert or play tickets 6 A sports watch with a stopwatch 7 A pedometer 8 A colorful water bottle 9 A yoga mat with a gift certificate to a yoga class

10 A countertop grill or steamer 11 A juicer 12 A backpack or gym bag 13 A basket of fresh fruit 14 A portable music player 15 A soothing tabletop fountain 16 Aromatherapy products 17 A cookbook about healthy fare 18 An all-weather jacket 19 Sunglasses

28 Great Gifts

There are many options for gifts that promote health and wellness. Treat yourself or your loved ones with more of these healthy, holiday gifts.

More gift ideas can be found at Healthy-Utah.com.

Free-weights are the perfect go-to gear.

22 Photo calendar 23 Homemade treats 24 Music gift cards 25 A subscription to

Healthy Utah Magazine

When shopping for good running shoes, make sure they breathe easy and are well ventilated.

20 64 HEALTHY UTAH

26 Gift certificates to a spa 27 A hand-written Letter 28 Maps of hiking trails, or guidebooks to the outdoors

Healthy-Utah.com

LAST-MINUTE GIFTS

HEALTHY MAGAZINE | Advisor Client Content

Allergy Safe

HOLIDAYS A number of holiday-related triggers can make people sneeze, wheeze or, in the case of food allergies, have a more serious reaction. But by planning ahead, the day can be misery-free. You already have to deal with in-laws, you certainly don’t want allergy and asthma issues on top of this. Here are a few suggestions to help those with food allergies, environmental allergies or asthma avoid unnecessary suffering. For guests with food allergies, the holiday feast often includes common food allergens such as wheat, soy, dairy and nuts: •

TALKING TURKEY – The centerpiece of the Thanksgiving meal may seem safe, but self-basting turkeys can include soy, wheat and dairy. A natural turkey is your best bet since by law it must contain nothing but turkey and water. Also, be sure the stuffing is made from wheat-free bread.

•

ON THE SIDE – For allergen-free mashed potatoes, swap the milk and butter for chicken broth and margarine. Use corn starch to thicken the gravy instead of wheat flour. And forget about topping the green bean casserole with slivered almonds.

•

NOW FOR DESSERT – Even though pumpkin allergies are rare, America’s favorite Thanksgiving pie can cause problems. Be sure to offer alternative desserts. To be on the safe side, suggest guests with serious food allergies bring their own sweet treats.

Watch out for environmental triggers, as well: •

WASH-UP WOES – Aunt Sophie’s fancy guest soap may contain fragrance that can cause allergic contact dermatitis. Use the regular soap or bring your own.

•

PROBLEM PETS – If you’re allergic to furry animals, asking grandma to lock her cat in the basement during your visit will do little if anything to ease your misery. That’s because pet dander gets everywhere and is difficult to eradicate. However, you can help yourself by taking symptom-easing medications prior to your visit. An allergist can recommend treatments for your pet allergy, such as antihistamines, nasal sprays, decongestants or appropriate asthma medications.

•

NO REST FOR THE ALLERGIC – Dust mites are one of the most common allergy and asthma triggers. To prevent your allergic guests from sneezing all night long, thoroughly dust the extra bedroom and wash bedding in hot water. If you have allergies and are doing the visiting, pack your own pillow or allergen-proof pillow cover.

Think you may have allergies or asthma, but aren’t sure of the cause? Visit RockyMountainAllergy.com. We now have locations in Murray and Layton. Also, you should check out our innovative food allergy treatment program where we actually treat the allergy instead of just telling you to avoid. Through this program, you or your child can consume the foods that are currently life-threatening to them. Don’t wait, call 801775-9800. Visit our website above and follow us on Facebook, Twitter, and Instagram.

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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.

November/December 2015

HEALTHY MAGAZINE | Advisor Client Content

WASTE NOT WANT NOT Utilizing your available healthcare benefits for dental work.

f dental insurance, flex spending and HSAs have your head spinning, you are not alone. The healthcare payment world can be a little confusing and frustrating, especially when you found out you’ve lost money that could have been yours if you’d have used it earlier. This is the case with certain dental benefit plans and spending accounts. Savings through certain plans are only available for a certain amount of time, often through the end of the year, meaning that if you wait until January to get your dental work done, you might be spending more money than needed. For example:

UNUSED DENTAL BENEFITS

Many dental insurance plans offer a certain amount of coverage until the end of the year. Don’t wait to use these benefits! Even if all you do is get a cleaning, take advantage of the healthcare available to you.

FLEXIBLE SPENDING ACCOUNT

Many people have Flexible Spending Accounts, which represent a great way to save money on medical and dental expenses. These funds are set aside pre-taxes, meaning savings of up to 30 percent for individuals who use them. There is generally a designated time frame to use these funds, usually ending at the close of the year. You either use it, or you lose it.

HEALTH SAVINGS ACCOUNTS (HSAS)

Many employers offer these accounts to employees. They are great for saving money for medical expenses, and many use them as a form of investment. While they don’t generally expire, many people aren’t aware they have funds available for needed dental procedures. Some put off important dental work because they don’t think they have the funds necessary, when in fact they might. If you have a HSA, learn how you can use those funds. Putting off dental procedures can result in the need for more serious procedures later on.

HOW TO MAXIMIZE YOUR BENEFITS

Sometimes it can be difficult to budget for more extensive treatments, such as dental implants or other cosmetic treatment options, especially when dental insurance maximums only cover a portion of the procedure cost. However, because most insurance benefits reset at the beginning of the year, there is an easy way to maximize your benefits. Many people who are about to undergo extensive dental treatment choose to use their benefits toward the end of the year on part of their treatment, and then complete treatment at the beginning of the following year after their benefits have reset. This allows them to get the most out of their insurance benefits and receive the treatment they need. At Apex we always offer new patients free consultations for dental implants and other cosmetic cases, so you are fully aware of exactly how much to set aside for such large procedures.

66 HEALTHY UTAH

Joseph S. Maio D.D.S.

Apex Family & Cosmetic Dentistry 801-758-5459 apexfamilydental.com

DENTAL

Dr. Maio grew up in Riverton, Utah. He received his undergraduate education in Denver, Colorado at the prestigious private 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.

Healthy-Utah.com

HEALTHY MAGAZINE | Advisor Client Content

DIABETES

Your Mouth Matters Maintaining good oral health and seeing a dentist regularly can reduce the risk of developing or exacerbating diabetes You know that things like diet and exercise can impact your health, but did you know that what happens in your mouth can also have a significant effect on your whole body, including your risk of developing or exacerbating conditions like diabetes? Diabetes is quickly becoming one of the largest health crises in America. According to the American Diabetes Association (ADA), 29.1 million Americans had diabetes in 2012, nearly 10 percent of the population. Additionally, the ADA estimates that there are 86 million Americans with pre-diabetes. The annual cost of this disease is also staggering—$245 billion per year in 2012, a 41 percent increase over just a five-year span. About $176 million of that is attributed to direct medical costs, with another $69 million in reduced productivity.

DIABETES & ORAL HEALTH – A TWO-WAY STREET

Diabetes is a chronic condition, requiring patients to maintain discipline and strict self-management to prevent complications. Care providers often prescribe diet and exercise changes that can help a patient manage diabetes, and now many are also adding proper oral health care to that list as well. Many researchers have examined whether a lack of good oral health care puts a person at higher risk for developing diabetes, or whether having diabetes contributes to poor oral health. As it turns out, it goes both ways—individuals with diabetes are more prone to develop periodontal disease, and the existence of periodontal disease can also cause problems in managing diabetes.

THE ROLE OF INFLAMMATION

Inflammation is our body’s natural response to harmful pathogens or outside stimuli. When our body senses something harmful, it summons our vascular and immune system to the area, releasing toxins through the blood to remove the harmful pathogens, which allows the body to begin healing. This is known as acute inflammation. When inflammation persists over a long period of time it is called chronic inflammation. The cells sent to fight inflammation are powerful defenders of the body, but they also release toxins (commonly referred to as cytokines) that can accumulate and become harmful to the body. Research has shown that high levels of these toxins reduce the body’s response to insulin and increase the risk of developing diabetes. Periodontal disease is a chronic inflammatory disease, and the most common form is gingivitis. In fact, as much as 50 percent of the U.S. population suffers from gum disease and, like any inflammatory condition, this causes an increase in cytokines, which is linked to insulin resistance and other risk factors for diabetes and coronary heart disease. For patients who already have diabetes, periodontal diseases make it harder for the body to maintain metabolic control, which increases the risk of complications, according to research studies.

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MITIGATING RISK WITH PROPER ORAL CARE

Poor oral health makes it more difficult to control glucose levels, which can lead to major complications for people with diabetes. Diseases like gingivitis can cause dry mouth and decreased salivary flow, creating favorable conditions for bacteria. The existence of bacteria results in periodontal disease, and the cycle of inflammation and the body’s response ensues, along with all its harmful effects. But there are ways to mitigate the risk of chronic inflammation. One of the best ways is to visit your dentist regularly. “If you visit the same dentist regularly at the recommended sixmonth intervals, he or she can identify subtle changes that may indicate a potential problem,” said Dr. Kenneth King, Associate Dean for Clinical Affairs and Patient Care at Roseman University College of Dental Medicine in South Jordan, Utah. “Things like gingivitis, recession of the gums, tender tissues, bone loss, calculus build-up, and increased number of cavities can all be indicators of a larger systemic problem,” said King. But since the changes are subtle, a dentist may have a difficult time diagnosing it for someone who comes infrequently for check-ups, or someone who gets a new dentist every couple of years. “Seeing the same dentist at regular intervals over a number of years is ideal, so he or she knows your history and can identify the more subtle indicators.” If you already have diabetes, seeing a dentist regularly is equally important. A study by Drs. David Mosen, Daniel Pihlstrom and John Snyder published in the January 2012 issue of the Journal of the American Dental Association showed that receipt of regular dental care reduces diabetes-specific medical care utilization. Specifically, study participants (all of whom had diabetes) who saw a dentist at least twice a year over a three-year period had better glycemic control, or the ability to keep blood sugar at a safe level. Regular-dental-care patients were also less likely to have diabetes-related hospital and emergency department admissions. As with any condition, it is important to meet regularly with your healthcare provider to ensure that you are doing what you can to manage the disease. In the case of diabetes, be sure to schedule regular dental visits as well. Your mouth, and your body, will thank you.

William Carroll, DDS

Roseman University of Health Sciences South Jordan Campus 801.302.2600 rosemandental.com Dr. Carroll is Associate Dean for Academic Affairs and Associate Professor at Roseman University College of Dental Medicine in South Jordan, Utah. He graduated from the UCSF School of Dentistry, completed a two-year AEGD residency at Walter Reed National Military Medical Center in Bethesda, MD and recently retired from the US Navy after more than 30 years of service.

November/December 2015

HEALTHY MAGAZINE | Advisor Client Content

new options for

GUM RECESSION Dr. Ryan McNeil, at Midvale Family Dental, offers a new procedure called the Pinhole Gum Rejuvenation™, the latest treatment to correct gum recession. Gum recession can cause discomfort, sensitivity, an increased risk of root cavities, and a noticeably less attractive smile. 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 the extent of traditional corrective surgery and the often painful downtime and recovery. Traditionally, the procedure recommended to treat gum recession is called a gum graft - a technique where gum tissue is cut from the roof of your mouth and then stitched over the teeth with recession. This surgical technique often requires a lengthy recovery, and if more than 2 or 3 teeth are in need of treatment, multiple surgeries may be required to repair extensive gum recession. Now, at Midvale Family Dental Dr. McNeil offers Pinhole Gum Rejuvenation™, a no-stitch, no-scalpel, downtime-free technique to treat gum recession. Performed with a pin-like instrument, the pinhole surgical technique takes just a few minutes per tooth. Using a single pinsized entry point to treat multiple teeth, the specially designed tool loosens the gum tissue, moving the gum on top of the exposed roots. 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 without the need for stitching. Post-op, patients report only mild swelling and very little downtime is needed with most returning to work the next day.

BEFORE

AFTER

Grafting vs. Pinhole Technique GUM GRAFTING

ABOUT THE DR. MCNEIL

Dr. Ryan S. McNeil, D.D.S

Surgical Procedure

Midvale Family Dental PC

6895 South 900 East Midvale, UT www.MidvaleFamilyDental.com Dr. McNeil was the first doctor in Utah trained and certified to perform the Pinhole Gum Rejuvenation™ procedure. If you would like to learn more about this procedure or find out if you are a candidate, please visit our website www.midvalefamilydental.com or call to schedule a Free Consultation at 801-255-4555.

68 HEALTHY UTAH

Usually an incision is made on roof of your mouth to extract gum tissue, sometimes an alternative donor source will be used.

PINHOLE SURGICAL TECHNIQUE

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.

Up to twelve 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

Healthy-Utah.com

HEALTHY MAGAZINE | Advisor Client Content

It Works! STUDIES SHOW LAP-BAND IS A SAFE AND LASTING WEIGHT LOSS SOLUTION A

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

“LAPAROSCOPIC ADJUSTABLE GASTRIC BANDING IS SAFE AND EFFECTIVE, AND HAS LASTING BENEFITS. SIGNIFICANT WEIGHT LOSS CAN IMPROVE THE LIVES OF PEOPLE WHO ARE OBESE AND THEY CAN BE HEALTHIER AND LIVE LONGER.” Finally, he noted that weight loss induced by Lap-Band surgery can effectively control diabetes symptoms without the need for medication in about three-quarters of cases. They also looked at all published studies of long term weight loss for the most common bariatric surgeries. O’Brien noted that laparoscopic adjustable gastric banding differs from gastric-bypass procedures in that weight loss with the bypass procedure occurs primarily in the first year. With gastric banding, two to three years are required for peak weight loss. However, at the end of three years, the weight loss curves for both are flat and superimposed on each other. I set up the first outpatient Lap-Band program in the state of Utah, and am currently a Lap-Band Proctor who certifies new surgeons who are starting to use the

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Allergan Lap-Band devise to insure safe and correct techniques for successful outcomes. At my clinic in Draper, called Utah Lap-Band, I have seen similar results as the studies mentioned above in the nearly 1000 patients I’ve worked with over the past 10 years I have been performing the procedure here in the Salt Lake City area.

Darrin F. Hansen, MD, FACS Utah Lap-Band 801-523-6177 DrDhansen.com UtahLapBand.com

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

November/December 2015

SLEEP AID CRAZY - continued from page 44 Additionally, while these medications are effective at increasing sleep levels (though not always, see stat) they may also cover up medical and cognitive problems rather than provide any real solution. Understanding and fixing the root of your sleep problem is far better than taking medication to mask it. For some, a medical condition is the central contributing factor to sleep loss. Others have a chronic illness requiring medication that influences sleep. Still others are kept awake by pain or from mental health problems such as severe depression. Don’t use sleep medicine as a way to avoid needed treatment. Not as obvious is the fact that insomnia can also be caused by something as simple as worrying about your lack of sleep. This anxiety about sleep patterns and other nighttime cognitive trip ups are common. Some lie awake in bed too often and too long, conditioning themselves to repeat the behavior. We can create an association in the mind with the bed and being awake. For this type of insomnia, common medications like Temazepam, Estazolam, Zolpidem, Zaleplon, etc. may be effective, but don’t present an actual solution. “The medical treatment of chronic insomnia is palliative (reduces symptoms, provides no cure),” says Michael Perlis, PhD, Director of the Behavioral Sleep Medicine Program at the Perelman School of Medicine, University of Pennsylvania. “The best one can say is that the clinical gains conferred by BZs and BZRAs (the common classes of medication for insomnia) are obtained only so long as medication is used, and some would argue that such gains cannot be maintained indefinitely.” Perlis’ research shows that cognitive behavioral therapy (CBT) for insomnia works just as well as medication. The barriers to sleep are often mental, which makes this approach logical. Most importantly, improvements made with CBT are enduring. Medication cannot make the same promise. So even if taking sleep medication long term isn’t dangerous in and of itself, using these drugs to cover up foundational issues, like cognitive sinkholes, is problematic. Furthermore, paying for a decade of medication may be considered problematic in and of itself, when permanent solutions exist. The consequences of using sleeping pills for years or decades are not well understood. Sleep scientists do understand, however, that sleep medications do not provide for normal sleep, according to Perlis. “Sleeping pills do not restore normal sleep-wake regulation, promote normal sleep architecture and/or normal brain activity, restore normal daytime function, and/or provide the protection of normal sleep against the development of psychiatric or medical illness,” he said. Whenever sleeping pills are prescribed, a timeline should be set, with plans for reevaluation. Recent research from Perlis shows that the millions of people taking sleep aid medication “may be able to get relief from as little as half of the drugs.” Combining medication with cognitive behavioral therapy can help restore healthy mental patterns for better sleep once medication stops. STOPPING MEDICATION USE The two most common approaches to the long-term use of sleeping pills are to take them as needed, or to take them intermittently (3–5 nights a week). Perlis’ research suggests an alternative method might be more effective: start with a standard nightly dose, use nightly for a month, and then reduce the medication dose or frequency by 50 percent. Reducing frequency requires the use of placebos. “This is truly a novel approach and seems superior to the more standard approach of intermittent dosing,” Perlis says. Perlis says that the more traditional approach of intermittent dosing could be an impediment to getting off the drugs entirely, but probably for psychological reasons. “People find that when they don’t take the pill (don’t take anything) for a night or two they sleep reliably worse… the lesson learned is that nightly use is required. Not a great lesson,” he says. Even after using sleeping medication for just a few days, there can be some problems with discontinuation. Some experience physical or psychological withdrawal, or rebound into insomnia again. For some patients, the rebound insomnia fades in a few days. The most effective approach for getting off sleeping pills is to taper dosage and frequency down until you stop taking it entirely. The manner in which the tapering occurs may be significant, however, as explained previously. Those who would like to discontinue sleep medication use can find professional assistance at sleepeducation.com or behavioralsleep.org.

70 HEALTHY UTAH

Is decreased

Sexual Desire affecting your

Connection? Take the next step to reconnect! The Reconnect Study is a clinical research study evaluating the safety and effectiveness of a ‘take as needed’ investigational medication for premenopausal women with decreased sexual desire. In the past, you may have felt your decreased sexual desire was due to being busy, tired, or even a result of your age. We know it can be uncomfortable discussing it with your doctor, friends or loved ones, but decreased sexual desire is a real medical condition that deserves attention.

You may qualify if you: • Have experienced a decrease in your sexual desire over time

• Feel distressed about this decreased sexual desire • Have been in a committed relationship for at least six months • Have not yet gone through menopause STUDY

Study participants: • Will receive all study-related medical care at no cost

• Will be seen by a study doctor who understands decreased sexual desire • Will help evaluate a ‘take as needed’ investigational medication taken before sexual activity

• May be reimbursed for time and travel

For more information and to see if you qualify: CORNER CANYON OB/GYN PHYSICIANS’ RESEARCH OPTIONS, LLC 385-695-2300 PEGGY/JENNIE WWW.PROSLC.COM

A CHILD ASTRAY - continued from page 46 WHEN IT COMES TO THE DIFFERENT ELEMENTS OF A PROGRAM, HE WRITES, RESEARCH POINTS TO A FEW VITAL THINGS. gg A full and balanced daily life structure and schedule. gg Clinical support through individual and group therapy. gg Constant exposure to positive role models and coaching from staff. gg A positive peer culture in which teens who have progressed influence other teens in positive ways. gg Clear and consistent expectations and rules. gg Experiential and recreational activities. gg Methods for defining and recognizing progress. gg Academic programming and support. gg Parent education and involvement in the treatment process. As you do careful investigation of different programs, these are some important keys to remember. FAMILY INVOLVEMENT IS ESSENTIAL “We know that the best prognosis is a treatment regimen that involves working with the child and the family, together,” Brister says. Families who think they can drop their child off and have someone else fix their problems will be sorely disappointed. Thayne describes it like this: think of your family members as pieces of a puzzle. You remove one piece of the puzzle and put it in a different environment. It changes, grows and becomes fluid, malleable. After a while, that piece comes back to the puzzle. If the slot hasn’t changed, the piece will mold into its old form. Recidivism, or relapse back into bad behaviors, has been an Achilles heel for the adolescent treatment industry. Many children see excellent gains in a residential or wilderness program, only to lose them upon returning home. A good program will work to create change in the family system as well as in the child, which results in more lasting success, research shows. HOW PARENTS SHOULD BEHAVE DURING THEIR CHILD’S STAY gg Give input and work hard on their own assignments. gg Refrain from being defensive. gg Develop a clear understanding of the plan. gg Value the talents and expertise of team members.

gg View the problem as a family system’s problem, not simply as a teen problem. gg Align goals and expectations with the program’s. gg Anticipate that your child is going to try to manipulate you into getting him or her out of the program. Removing your child too early can result in lost progress. -Not by Chance, Tim Thayne, PhD HE TRANSITION HOME CANNOT BE OVERLOOKED All of the progress your child made could be lost if the transition to home life isn’t good. This transition period has only in the last five years or so been given the emphasis it deserves in the adolescent treatment world. Thayne and his wife saw this need, and started Homeward Bound, which works to help children move to and from these drastically different environments. Good programs will work to teach the family how to help the teen transition, which is vital because transitions are rarely smooth, according to Thayne. SOME PROBLEMS THAT FAMILIES SHOULD ANTICIPATE gg Discordant parenting: parents sometimes struggle being on the same page with returning children. gg Emotional triggers: eye rolling, name calling, wanting to see a certain friend, refusing to do something, taking something without asking, rudeness. These cause parents to lose control and cause family system relapses. gg Power struggles. gg Giving too much freedom too soon. gg Over accommodation. gg Unclear expectations, no accountability. gg Social vacuums: lack of positive friends. gg Destructive siblings. Sending a child to residential treatment is a difficult choice followed by an even more difficult journey. Making an informed decision for your child and being appropriately involved during and after treatment can make an enormous difference for a successful outcome.

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C L I E N T CON T E N T

SOME NUMBERS TO CONSIDER Those without insurance in 2015 will pay a fee (whichever is higher) of either: 1. 2% of yearly household income. The max penalty is the national average premium for a bronze plan. 2. $325 per person for the year, $162.50 per child under 18. The max penalty for this method is $975.

Reasons People Don’t Get Health Insurance

Source: healthcare.gov

$1178

WITH RECENT POLITICAL DECISIONS, HEALTH INSURANCE, OR LACK THEREOF, IS A HOT TOPIC. THE AFFORDABLE CARE ACT, NICKNAMED OBAMACARE, GAVE HOPE TO THE LEGIONS OF AMERICANS WHO DID NOT HAVE HEALTH INSURANCE. HOWEVER, MILLIONS REMAIN UNINSURED, EVEN WITH THE PROMISE OF UNIVERSAL COVERAGE. HERE ARE FOUR COMMON REASONS WHY:

1. EXPENSE

A poll by the Kaiser Foundation found that the primary reason many Americans are still uninsured is the cost—39 percent of respondents said health insurance places too much of a financial toll on their budgets.

2. CONFUSION

Because the Affordable Care Act is an enormous document filled with innumerable dictates and directions, the average American is not familiar with its ins and outs. In fact, 46 percent of uninsured Americans said they were unaware that they would be penalized if they did not buy health insurance. Furthermore, many don’t understand the many options presented to them by insurance companies.

The median charge for an ER visit by an uninsured person. ER visits for sprains, injury, intestinal infection, and UTI all cost uninsured patients a median of around $1,000. ER prices vary greatly across the nation however.

Source: PLOS One

3. EMPLOYERS NOT PROVIDING IT. According to Dr. Ezekiel Emanuel, Obama adviser to the Affordable Care Act, by 2025 “fewer than 20 percent of workers in the private sector will receive traditional employer-sponsored health insurance.”

4. WILLING TO PAY THE PENALTY. For some, the cost of paying the penalty may be less expensive than buying insurance. For those who are young and healthy, the likelihood of a catastrophic accident weighed against the monthly insurance cost leads them to choose the penalty fee over the more expensive monthly insurance cost.

40 %

The percent of uninsured adults who have outstanding medical bills. About 20 percent of the uninsured population experience serious financial strain from medical bills, compared to 7-11 percent of the insured population. Studies also show that the uninsured often postpone needed care. Source: The Henry J. Kaiser Family Foundation

Article sponsored by Arches Health Plan— the only member governed non-profit healthcare company in Utah. Arches Health Plan’s primary focus is to provide their members with the best care at the lowest cost possible. For more information, contact Arches at 877.334.4873 ArchesHealth.org

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