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November 2016
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HOLIDAY WISH LIST Breast Augmentation Facelift Mommy Makeover Tummy Tuck Gynecomastia Anti-Aging Treatments Liposuction CoolSculpting
mdmarion.com | 801.331.8554
680 East Main Street, Suite 202 | Lehi, UT 84043 2 HEALTHY UTAH
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November 2016
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WHAT IS BALLOON SINUPLASTY? Balloon Sinuplasty is a procedure for patients suffering from chronic sinusitis. A small balloon is used to dilate your natural sinus drainage pathways. The procedure eliminates the need to remove bone and tissues. Recovery is quick and the procedure can usually be performed right in our offices with a local anesthetic.
3 Locations to Serve You Better!
UTAH VALLEY ENT AND ALLERGY 98 North 1100 East, Suite 203, American Fork, UT 801-492-2445 UTAH VALLEY ENT AND ALLERGY 1159 East 200 North, Suite 325, American Fork UT 801-855-2930 UTAH VALLEY ENT AND ALLERGY 354 W. State Rd 73, Saratoga Springs, UT 801-492-2445
Utah Valley ENT & Allergy 98 North 1100 East, Suite 203, American Fork, UT (on the campus of American Fork Hospital) MD Glen Porter, MD 4 HEALTHY UTAH Douglas Denys,
801.492.2445 • UVEarNoseThroat.org
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Delivering smiles one baby at a time DR. ANDREW THOMAS AND HIS STAFF LOVE WHAT THEY DO. AND HOW CAN YOU NOT WHEN YOU ARE DELIVERING LITTLE BUNDLES OF JOY? Our providers are experts in all aspects of female healthcare including general and high-risk obstetrics as well as infertility. We also specialize in gynecologic surgery, using the most up to date and minimally invasive techniques. Our team is here to provide the finest care available and to partner with you in helping you lead the healthiest life possible. Come see why Dr. Thomas and our other providers at Legacy Clinic are some of the most highly sought after OB/GYN doctors in Utah County.
Andrew Thomas, MD OB/GYN
All our doctors are accepting new patients.
1159 E. 200 N. #250, American Fork
(801) 855.2980 | LegacyOB.org Facebook.com/HealthyUT
November 2016
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N OV E M B E R 2 0 1 6
Thankful 14 GRATITUDE AS A LIFESTYLE
20
Common Fitness Mistakes
Did you know 41 percent of shoppers feel obligated to spend more than they can afford during the holiday season? Here are some tips for keeping your bank account happy this year.
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Dancing Through Life
Contention, greed, and exhaustion threaten us during the holidays, but a simple gameplan makes the season much brighter.
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DIY Beauty Secrets
What did people use before scented candles? Simmer pots! Try these easy recipes to make your house smell amazing.
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Nutrition Notes 6 HEALTHY UTAH
STRENGTH TRAINING FOR THE HEALTH OF IT!
34 Healthy-Utah.com
enjoy the holidays with us
bluelemon.com Salt Lake City, UT 801.328.2583 55 W. South Temple
Highland, UT 801.756.7993 11073 N. Alpine Hwy
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Cottonwood Heights, UT 801.944.7787 6910 S. Highland Dr.
Sandy, UT 801.944.7750 11372 S. State Street
Ogden, UT 801.612.2583 339 East 2250 South
Farmington, UT 844 Clark Lane (Station2016 Park) November
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FROM THE EDITOR
Dancing Through Life
N
ext to our bed on my wife’s nightstand sits a strangely intriguing picture. It’s a painting by Jack Vettriano entitled, ‘The Singing Butler.’ Perhaps you’ve seen it. Fairly common, and interesting on a number of levels. Kind of like a chick-flick on canvas. I’ve never really thought much about it, other than to wonder why in the world a couple in evening formalwear would be out in the rain dancing with no music while attending butlers hold umbrellas. And, why this picture was occupying a spot in my bedroom. Then I read a simple, powerful quote that connected the dots. It says,
“Life isn’t about weathering the storm, but learning to dance in the rain.” While there’s debate about who first spoke these words, I found myself immediately remembering that silly painting in my room. For the past few of years, that’s been my wife and I. We’ve had so much rain, but we’ve also had many people willing to hold the umbrellas to give basic shelter and comfort while we danced to our own soggy symphonies. And, through it all, there always seemed to be the promise of sunnier dreams and drier days. And hope. Always hope. Here’s another quote:
Sometimes we dwell on the past, or even just on the moment. Yes, it’s truly important to learn from our experiences and to face today. But it’s possibly the most healthy to hope – to look forward to the future and keep moving towards that. Kids count the days until birthdays, or trips to Disneyland, or reaching 6th grade. Teens look forward to Friday nights, the Prom, and graduation. Couples look towards commitment, marriage, children. And so it goes. Quick ADD moment as Billy Joel pops into my head, “The good old days weren’t always good, and tomorrow ain’t as bad as it seems.” But the point is, to be happy, you must have hope. You must have dreams and expectations. Something to work towards. When that drive gets doused in the rains of life, we struggle. Physically. Mentally. Emotionally. And our relationships struggle. (If you want to regenerate a relationship – set a date, and plan towards it). We must be moving forward, towards a goal. An outcome. A vision. To conclude, I believe that hope is energy. It provides motivation, direction, and inertia. So, while it’s the typical time of year that we think of gratitude and Thanksgiving, perhaps the best way to be grateful for our life is to look towards our future and find a way to dance, through sun or rain.
Healthy WITH
UTAH
®
NOV/DEC 2016 VOLUME XVI, 6
EDITOR-IN-CHIEF John A. Anderson | john@stardocs.com PUBLISHER Kenneth J. Shepherd | ken@stardocs.com MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. OPERATIONS MANAGER Allyson Long | allyson.long@stardocs.com DESIGN EDITOR Phillip Chadwick | design@stardocs.com MANAGING EDITOR Michael Richardson | michael@stardocs.com ONLINE EDITOR Chelsa Mackay | chelsa@stardocs.com ASSISTANT EDITOR Bridget Edwards CIRCULATION MANAGER Ron Fennell | distribution@stardocs.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION
Healthy Utah® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.
Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l info@stardocs.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.
“The capacity for hope is the most significant fact of life. It provides human beings with a sense of destination and the energy to get started.”
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Finding that to be true throughout my life, I took a moment recently to ponder the question and answer in my journal, ‘What is it that you hope for?’ Or, asked differently, ‘What is it that you anticipate?’ That lead to, ‘What is it that you are working towards?’ And, ‘What’s ahead?’ Then, simply, ‘What is it that you want?’ Powerful questions to ponder. Try this exercise yourself.
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Jack Vettriano's THE SINGING BUTLER
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ELITESMILESUTAH.COM November 2016 9
November 2016 NOV 5-6 Moab Trail Marathon, Half Marathon & 5K - Moab www.moabtrailmarathon.com NOV 5 Mountain View Half Marathon - Antelope Island www.buffalorunadventures.com
RACES
out ‘n about / NOV - DEC ‘16
NOV 5 Snow Canyon Half Marathon & 5K - St. George, UT NOV 12 Saltair Half Marathon & Duathlon in Magna, UT saltairhalf.com NOV 14 Mainly Marathons Half Marathon Southwest Series, Day 1 - Hurricane, UT www.active.com NOV 24 Thankful 13 Half Marathon, 5K & Fun Run - Lehi, UT www.halfmarathons.net/utah-thankful-13
JAN 14 St. George Half Marathon & 5K St. George, UT
College Football BYU Home Football Schedule LaVell Edwards Stadium
Nov. 12 Southern Utah Thunderbirds
Oct 28 vs Lakers Nov 2 vs Mavericks Nov 4 vs Spurs Nov 14 vs Grizzlies
Nov. 19 UMass Minutemen
Nov 17 vs Bulls
Nov. 26 Utah State Aggies
Nov 25 vs Hawks
Nov 23 vs Nuggets Nov 29 vs Rockets Dec 1 vs Heat
Uof U Home Football Schedule
Dec 3 vs Nuggets
Rice-Eccles Stadium
Dec 6 vs Suns
Nov. 19 Oregon Ducks
Dec 10 vs Kings
Dec 8 vs Warriors Dec 14 vs Thunder Dec 16 vs Mavericks
USU Home Football Schedule Maverik Stadium
Nov. 12 New Mexico Lobos
10 HEALTHY UTAH
Dec 21 vs Kings Dec 23 vs Raptors Dec 29 vs 76ers Dec 31 vs Suns
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ARTS CONCERTS Hale Centre Theatre West Valley City
Hale Centre Theatre - Orem
Trans-Siberian Orchestra
NOV 28 CARRIE UNDERWOOD THE STORYTELLER TOUR
Maverik Center
Don’t miss the chance to see seven-time GRAMMY winner Carrie Underwood live when she brings her Storyteller Tour to the Maverik Center November 28th!
Kurt Bestor
NOV 22 TRANS-SIBERIAN ORCHESTRA: THE GHOSTS OF CHRISTMAS EVE
Vivint Smart Home Arena
Due to the overwhelming response to last year’s tour, TransSiberian Orchestra are taking The Ghosts Of Christmas Eve back on the road again. Don’t miss the chance to experience it live November 22nd at Vivint Smart Home Arena!
DEC 10 A COUNTRY CHRISTMAS WITH CHARLEY JENKINS & FRIENDS
Zermatt Utah
Zermatt proudly presents A Country Christmas with Charley Jenkins & Friends.
DEC 10 LEFTOVER SALMON
The Depot
Spend your New Year’s Eve saying good-bye to 2016 & hello to 2017 with a live performance by Leftover Salmon at The Depot December 31st!
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DEC 15 KURT BESTOR
George S. And Dolores Doré Eccles Theater A kurt bestor christmas has, for 28 years, become a holiday tradition for thousands of utahns. With his affable on-stage personality, world-class musicians and special guests - it has become the “must-see” show of the christmas season in salt lake city. Now bestor moves his show to the spectacular new theater in salt lake city - george s. And dolores dore eccles theater!
November 2016
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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. Our inviting office and comfort offerings enable us to deliver VIP 5-star service to our patients. Call today to schedule a complimentary consultation!
12 HEALTHY UTAH HammondSmile.com (801) 374-0070
Healthy-Utah.com | 3575 N 100 E #200, Provo, UT 84604
For whatever and wherever you play No matter your sport or activity, we can help you get back to doing it at your highest level. With our new facility and our skilled experts, you can have confidence in the treatments you receive as we get you back to doing whatever it is you do and wherever it is you do it. For more information or to schedule an appointment visit McKayDee.org.
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November 2016
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lifestyle ©Katielittle | Dreamstime.com
gratitude as a
“Rest and be thankful.”
- William Wordsworth
14 HEALTHY IDAHO UTAH
Healthy-Idaho.com Healthy-Utah.com
What is your lifestyle?
For many of us, Thanksgiving is simply an excuse to stay home from work, watch football and stuff ourselves with delicious food. Reflecting with gratitude on the year's “harvest” of blessings is sometimes lost amidst the trips to the grocery store, college football games and coupon-clipping in anticipation of day-after-Thanksgiving holiday sales. What we may not realize is that consistent gratitude can benefit those who are grateful. A study published in the February 2003 issue of the Journal of Personality and Social Psychology helps to support the popular notion that gratitude does have a positive effect on our emotional and physical health. Researchers Robert A. Emmons, of University of California-Davis, and Michael E. McCullough, of University of Miami, led a series of studies to investigate whether gratitude is just something “happy” people experience or if gratitude can actually affect well-being. Researchers used techniques to encourage participants to focus either on gratitude, hassles or a neutral focus. Over a period of weeks, the participants indicated their mood, predictions for future well-being, health habits, physical health symptoms, instances of helping others, etc. The results demonstrated that gratitude did have a positive effect on mood and the likelihood of participants helping others. Also, in a more extensive study with a group of participants with neuromuscular diseases, participants reported sleeping better. Although the exact connections of gratitude to well-being may need to be further studied for scientists to understand the exact links between them, it certainly doesn’t hurt to be grateful, and if anything, a habit of gratitude can contribute to a healthier, happier lifestyle all year long.
How to incorporate thankfulness into your holiday and your daily life:
GIVE EACH OF YOUR FAMILY MEMBERS A “GRATITUDE JOURNAL.” Encourage them to write about something new each day that they are grateful for.
©Katielittle | Dreamstime.com
THINK OF SOMEONE that has inspired feelings of gratitude in you and write that person a letter expressing your thanks. SAY THANK YOU. If you have children, have a family activity where they create “thank you” cards for family members, teachers or friends, and help them to deliver or mail them. VOLUNTEER. By doing good things for other people, you will recognize the good things people do for you. Facebook.com/HealthyUT
MEDITATE. Say a prayer of simple thanks.
REFLECT. Take time out of your day to reflect on the good things in your life, whether it be through relaxation, yoga, a bubble bath or a nature walk. Clearing away the hassles and appreciating the world around you will lead to greater appreciation of life. DO A GOOD DEED. Do something good and do it anonymously. This takes away that feeling of “owing people” and feeling “owed” for our good acts. Plus, it’s fun! SERVICE. Offer to help someone without being asked. November 2016
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d.i.y. BEAUTY SECRETS W R I T T E N BY J E A N E T T E Z I N N O
BANANAS & HONEY
Want naturally fabulous hair? Mix bananas with honey to make a conditioning mask that will leave your hair silky smooth in ten minutes.
HONEY FACIAL MASK Once a week, use a natural honey face mask for softer skin and cleansed pores. Honey is a natural anti-bacterial and the best type to use is a raw honey, which usually has a sugary texture and doesn’t drip like processed honey.
EGG-WHITE FACIAL MASK Use egg whites to make an at-home face mask. Leave it on for 5 minutes. The proteins give the skin moisture and hydration.
PREPARATION-H Use the hemorrhoid cream on the bags underneath eyes – it de-puffs and is perfect in a pinch before a big event.
FLAX SEED OIL Stimulate lash growth the natural way, by patting flax seed oil on your lashline with a Q-tip to make lashes grow.
BAKING SODA For clean nails simply sprinkle baking soda on a lemon wedge and rub it on nails for a fresh look.
OLIVE OIL Put it on a cotton pad and use it as make-up remover in a pinch. Remove any oil residue with a clean pad dipped in water. If you have unruly curly locks in the summer, try mixing a dime-sized amount of olive oil in with your regular styling cream. You’ll get smooth texture and unbeatable shine.
16 HEALTHY UTAH
These time-tested beauty routines now seem charming and simple in an age where we’re constantly fed a barrage of beauty ads and overly photo-shopped images of perfection.
Healthy-Utah.com
BREAST AUGMENTATION GYNECOMASTIA ABDOMINOPLASTY LIPOSUCTION THIGH LIFTS FACELIFTS BLEPHAROPLASTY OTOPLASTY RHINOPLASTY JUVEDERM BOTOX MED SPA PROCEDURES: MICRONEEDLING LASER HAIR REDUCTION PHOTOFACIALS LASER SKIN RESURFACING CHEMICAL PEELS FACIALS
SPECIALS $ 100
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MICROBLADING: BROWS, EYELINER, & BLENDED LIP LINER
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NOW OFFERING PERMANENT MAKEUP
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M O M M Y M A K E OV E R SPECIALS END 12/31/16
YOUR TRUSTED SOURCE FOR PLASTIC SURGERY & MEDICAL SPA IN THE GREATER SALT LAKE AREA
BOARD CERTIFIED PLASTIC SURGEON · LAYTON, UTAH 801-779-0700 | Facebook.com/HealthyUT
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A S H B Y P L A S T I C S U R G E R Y. C O M
November 2016
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HIPEC: IsHIPEC: this type of cancer treatment right for you?
Is this type of cancer treatment right for you?
Patricia Judson Lancaster, MD Patricia Jordan ValleyJudson Medical Center Lancaster, MD Jordan Valley Medical Center
When it comes to cancer care and treatment, it is important to have options. The Jordan Valley Cancer Center offers a wide variety many have likely heard of. to Whenofitcancer comes treatments, to cancer care and you treatment, it is important However, there isThe a treatment option that isCenter relatively new to have options. Jordan Valley Cancer offers a wide Utah calledofHIPEC. variety cancer treatments, many you have likely heard of.
However, there is a treatment option that is relatively new to HIPEC is an acronym Utah called HIPEC.for Hyperthermic Intraoperative Peritoneal Chemotherapy. This is a form of cancer treatment using highly concentrated, chemotherapy that isIntraoperative delivered directly to HIPEC is anheated acronym for Hyperthermic Peritoneal theChemotherapy. abdominal cavity in closer proximity to the cancer cells during This is a form of cancer treatment using highly surgery. Unlike heated systemicchemotherapy chemotherapy, circulates the to concentrated, thatwhich is delivered directly chemotherapy drugs throughout the body intravenously or orally, the abdominal cavity in closer proximity to the cancer cells during HIPEC delivers chemotherapy in much higher doses tothe surgery. Unlikeheated systemic chemotherapy, which circulates maximize absorption the drugs and targetintravenously hidden cancerorcells chemotherapy drugsofthroughout the body orally, in HIPEC the abdomen. delivers heated chemotherapy in much higher doses to maximize absorption of the drugs and target hidden cancer cells Forinpatients with appendix, colon, stomach, or ovarian cancer, the abdomen. HIPEC can offer a more aggressive approach to treating the disease, especially in individuals with advanced-stage cancer. cancer, For patients with appendix, colon, stomach, or ovarian
“Jordan Valley Cancer Center is one of few centers that offers this type of treatment to patients,” said Dr. Patricia Judson Lancaster. “Previously, patients hadCenter to travel elsewhere to havethat a HIPEC “Jordan Valley Cancer is one of few centers offers this treatment, but it is now available in Utah.” type of treatment to patients,” said Dr. Patricia Judson Lancaster. “Previously, patients had to travel elsewhere to have a HIPEC What are the advantages of HIPEC? treatment, butpotential it is now available in Utah.”
• What Highly dose of chemotherapy in one targeted areconcentrated the potential advantages of HIPEC? area • • Minimizes the body’s exposure chemotherapy outside of Highly concentrated dose of to chemotherapy in one targeted thearea abdomen • • Improves chemotherapy Minimizes the body’s absorption exposure to chemotherapy outside of • Reduces some the abdomenchemotherapy side effects • Improves chemotherapy absorption • Reduces some chemotherapy side effects About the Jordan Valley Cancer Center
The Jordanthe Valley Cancer Center is a cancer facility for inpatient About Jordan Valley Cancer Center and outpatient care, specializing in the treatment of breast, hematologic, urological, gynecological, headfacility and neck, and The Jordan Valley Cancer Center is a cancer for inpatient gastrointestinal cancers. The center was designed to generate a and outpatient care, specializing in the treatment of breast, comprehensive medical experience with both compassionate hematologic, urological, gynecological, head and neck, and care and advancements in The treatment, promoting healing a gastrointestinal cancers. center while was designed to generate andcomprehensive comfort. Cancer care specialists at the Jordan Valley Cancer medical experience with both compassionate Center work as a team inside the facility to create an individualized care and advancements in treatment, while promoting healing plan each patient. andforcomfort. Cancer care specialists at the Jordan Valley Cancer Center work as a team inside the facility to create an individualized plan for each patient.
HIPEC can offer a more aggressive approach to treating the disease, especially in individuals with advanced-stage cancer. How does HIPEC work?
HIPEC is combined with cytoreduction surgery, which is a How does HIPEC work? tumor-removing surgery. After the tumors have been removed, theHIPEC surgeonisplaces catheters the abdomensurgery, and temporarily combined withinto cytoreduction which is a closes the incision sites around thethe tubes. Thehave abdomen then tumor-removing surgery. After tumors been is removed, filled a concentrated chemotherapy solution and heated thewith surgeon places catheters into the abdomen andthe temporarily fluid is circulated the abdomen. Every closes the incisionwithin sites around the tubes. The surface abdomeninisthe then abdominal is covered,chemotherapy and then thesolution solutionand is drained. filled withcavity a concentrated the heated The goalisis circulated to eradicatewithin hiddenthecancer cells inEvery the abdomen andthe fluid abdomen. surface in prevent the development of new and tumors. abdominal cavity is covered, then the solution is drained. The goal is to eradicate hidden cancer cells in the abdomen and prevent the development of new tumors.
18 HEALTHY UTAH
Jordan Valley Cancer Center
For more information and patient coordination questions, Jordan Valley Cancer Center call Director of Oncology Services, Robin Anderson at For more information and patient coordination 801-601-2310. To schedule an appointment, callquestions, call Director of Oncology Services, Robin Anderson at 866-431-WELL (9355). 801-601-2310. To schedule an appointment, call 866-431-WELL (9355).
Healthy-Utah.com
CANCER CARE for ALL Close to You
Jordan Valley Cancer Center is Utah’s newest cancer facility for inpatient and outpatient care, specializing in prevention, treatment and helping patients thrive through every stage. Our comprehensive treatment programs include leading technology such as the latest, most advanced Versa HDTM in Utah, medical and surgical oncology, brachytherapy, chemotherapy, physician-assisted robotic surgery, patient navigators and more. The Cancer Center’s specialties include hemotologic services, breast, urological, gynecological, head, neck and gastrointestinal treatment. We have the space, technology and expertise needed to treat each patient completely—from diagnosis through treatment and on to survivorship. For more information and patient coordination questions, call the Director of Oncology Services, Robin Anderson at 801-601-2310.
PREVENT. TREAT. THRIVE.
JVCancerCenter.com | 801-601-2310 | 3592 West 9000 South, West Jordan, UT 84088 November 2016 19
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FITNESS
6
Common Fitness & Nutrition
MISTAKES Are You Sabotaging Your Weight Loss Goals?
DO YOU EVER FEEL LIKE YOU ARE BEATING YOUR HEAD AGAINST A WALL WHEN IT COMES TO ACHIEVING YOUR FITNESS AND NUTRITION GOALS? WELL, YOU’RE NOT ALONE. ACCORDING TO THE AMERICAN PSYCHOLOGICAL ASSOCIATION’S “STRESS IN AMERICA” SURVEY, FEWER THAN 1 IN 5 ADULTS REPORTED BEING SUCCESSFUL AT MAKING HEALTH-RELATED IMPROVEMENTS. MANY SITE LACK OF WILLPOWER AS THE CULPRIT. I, ON THE OTHER HAND, FIND THAT PEOPLE CONSISTENTLY FOLLOW SOME COMMON FITNESS AND NUTRITION BLUNDERS:
1.) JUMPING ON THE FAD DIET BANDWAGON. Forget the Cabbage Soup Diet, the Atkins Diet and the South Beach diet, to name a few. These methods might work temporarily but they aren’t sustainable. Making balanced, life-long changes is what works...period.
2.) NEGLECTING TO FUEL PROPERLY PRE- AND POST WORKOUT. Ingesting the proper amount of nutrients before and after your workout plays a key role in the effectiveness of your workout and optimizes recovery/protein synthesis. One to two hours before your workout, ingest .25 g of protein per pound of target body weight and .25 g of carbohydrate per pound of target body weight. Follow the same guidelines within 60 minutes of completing your workout. Some good protein sources are egg whites, chicken, fish and beef. Some good carbohydrate sources are whole grain toast, oatmeal, brown rice and quinoa.
3.) FOREGOING BREAKFAST. You’ve heard this one a million times. Eating when you first wake up does two things. It jumpstarts your calorie-burning engine (metabolism) and it keeps you from binging later in the day. Enough said.
4.) PUSHING LIGHT WEIGHT. Many women falsely assume that lifting heavier weight will create a bulky appearance. The fact of the matter is that women simply don’t have enough testosterone to achieve a football player-like physique. Lifting heavy weight (failure at 6-10 repetitions) is optimal. Muscle is important to weight loss because it is more metabolically active than fat tissue. One pound of muscle burns approximately 6.5 calories per hour whereas one pound of fat burns approximately 1.2 calories per hour.
5.) ADHERING TO THE SAME WORKOUT. If you perform the same routine at the same intensity, duration and frequency day-in and day-out, your results will stagnate. Strive to mix up your workouts every four weeks.
6.) EATING TOO LITTLE. It seems counterintuitive that not eating enough will slow your weight loss progress, but that is exactly what happens. After a few weeks of severely restricting your calorie intake, your body senses a large decrease in dietary energy and sounds an alarm to conserve energy. Your body signals the thyroid, which is responsible for fat, carbohydrate and protein metabolism, to slow down in order to maintain energy balance. Additionally, your body begins to “feed” on muscle tissue for energy. As I stated earlier, you want to spare muscle due to its metabolically active nature, not surrender it.
20 HEALTHY UTAH
ABOUT THE AUTHOR Brooke Kittel
PERSONAL TRAINER AND FITNESS AUTHOR Treehouse Athletic Club
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November 2016
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nutrition notes [ HEALTH REPORT ]
BA NA NA RA MA!
What do eggs and
bananas have in common? Both of them can be used in baking as binding agents (the stuff that holds all the ingredients together). For vegan-friendly concoctions, mash up some nanners and mix ‘em in with the rest of your eggless recipes. Plus, it will help you reach that daily potassium quota.
Salute to the Kernel
You may want to consider a snack switch. Popcorn contains 15 times the diseasefighting polyphenols of whole-grain tortilla chips, according to a recent University of Scranton study. The reason? Unlike corn tortilla chips, popcorn includes the nutrientpacked hull of the corn kernel. Beware of microwave popcorn, though: those bags are packed with extremely harmful chemicals and fake ingredients. Either grab an air-popper and do it yourself or try Newman’s Own Organic Light Butter microwave popcorn, which tastes great, has just four ingredients, and pops up at about 40 calories a cup. Not too shabby. Source: Men's Health
TAKE IT EASY THIS SUNDAE A cup of vanilla ice cream packs about 273 calories, so pick your toppings wisely.
Source: Men's Health
*Calorite counts per tablespoon
<
Peanuts 50 CALORIES
Peanut Butter topping 95 CALORIES Rainbow sprinkles 25 CALORIES (1 oz.) Maraschino cherry 8 CALORIES
Butterscotch topping 52 CALORIES Caramel topping 52 CALORIES
Hot fudge sauce 60 CALORIES
Whipped cream 52 CALORIES
<
<
<
Some other toppings:
22 HEALTHY IDAHO UTAH
Healthy-Idaho.com Healthy-Utah.com
HOOPES VISION
$ 1000.00 (500.00 OFF PER EYE)
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health news
40
[ HEALTH REPORT ]
Percentage increase in a frequent fastfood eater’s risk of depression compared with an occasional eater’s risk
Source: Public Health Nutrition
BUTT OUT (NOT) Revealing a
Cigarette’s True Colors Australia’s high court upheld the plain packaging act, which says that tobacco products must be in plain packaging without logos and bear graphic health warnings as of December 1st. The government immediately hailed the ruling, calling it a “watershed moment for tobacco control around the world.” Australia is the first nation in the world to require “plain packaging” for tobacco. Only the brand and variant name will differ against a drab, dark-color background. Other government initiatives against tobacco have included a 25% excise in 2010, restrictions on Internet advertising, and more than $85 million in anti-smoking social marketing campaigns. According to the World Health Organization, tobacco kills nearly 6 million people a year, 10% of them from secondhand smoke exposure.
Fish > fish oil?
Nothing beats the real thing. For treating high blood pressure, eating fish is better than taking fish oil capsules, say scientists in Australia. People with coronary heart disease who ate 1 gram a day of omega-3 fatty acids from fresh salmon saw their BPs decrease, while those who took 1 gram of omega-3s in supplement form did not. The fish may have replaced less healthy foods and provided nutrients not found in omega-3 capsules, according to the study.
Source: cnn.com/health
{
Skip diabetes, not breakfast
THE NEW SKINNY ON CHOCOLATE Researchers in the United Kingdom have managed to cut the amount of fat needed to make chocolate in half, without losing any of the dessert’s delectable-ness. The new chocolate formula contains small droplets of fruit juice, explains lead study author Dr. Stefan Bon. These droplets can replace up to 50% of the triglyceride fats found in cocoa butter and milk, similar to the way air bubbles reduce the density of Aero chocolate bars. Apparently the optimal size for these bubbles is less than 30 micrometers—allowing the fat to be replaced without losing the proper chemical structure. “It's the fat that gives chocolate all the indulgent sensations that people crave—the silky texture and the way it melts in the mouth but still has a 'snap' to it when you break it with your hand,” Bon said in a press release. "We've found a way to maintain all of those things that make chocolate 'chocolatey,' but with fruit juice instead of fat.” Bon and his chemistry colleagues at the University of Warwick used a process called Pickering emulsion to infuse orange juice, cranberry juice and de-carbonated soft drinks into milk, dark and white chocolate. Source: cnn.com/health
24 HEALTHY IDAHO UTAH
Erratic eating patterns can add inches to your waist and subtract from your health. Skipping breakfast raises your risk of developing diabetes, say Harvard researchers. In the study, men who skipped a morning meal were 21% more likely to be diagnosed with type 2 diabetes over a 16-year period than those who ate up in the a.m. Bypassing breakfast throws your insulin levels out of whack, which can lead to reduced insulin sensitivity and eventually diabetes. Source: American Diabetes Association
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7p The Middle 7:30p American Housewife 8p Fresh Off the Boat 8:30p The Real O’Neals 9p Marvel’s Agents of S.H.I.E.L.D.
7p The Goldbergs 7:30p Speechless 8p Modern Family 8:30p Blackish 9p Designated Survivor
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How To Talk About Politics WITH YOUR FAMILY The presidential election makes politics the topic of the hour, and it’s leaving many sick to their stomachs, so we thought it would be good if we chimed in a few words to ease the pain. Heated arguments are just a few sparks away in most family gatherings, so here we’ve outlined the common temptations when it comes to political discussions, and how to cool things down. THE TEMPTATIONS Humans are great at thinking their point of view is smart, and that anyone who disagrees is dumb. Hey, you love your country, and you believe important things are at risk. It’s okay to be passionate, right? Yes, but biting words and spite never take an argument far. In fact, if you lose your cool during a discussion, people are more likely to disagree with you.
26 HEALTHY UTAH
THE CHEAP SHOT If you know someone leans a certain way, don’t dish out a snide remark in a setting where you know most others are on your side. For example, if your brother in law has certain ideas about immigration that you most of the family don’t agree with, don’t call him out at a gathering. A WAYWARD CHILD Don’t freak out if your child says something you disagree with about an issue. Learn about his perspective, and express your own views respectfully. If you’re so anxious to convince a child one way or the other, use tried and true tactful discussion, and don’t be condescending.
THE DISDAIN Many people treat this election as a big joke–indeed it has been comical at times, if darkly so to some. Try to be understanding of those who feel real belief in a candidate, even if you don’t have an ounce of hope. Disdain also comes into play on social media. Some find it difficult to believe that anyone could support a candidate they despise. Some don’t feel safe sharing their opinions, because of very cemented ideas in certain environments.
THE EVANGELIST If someone wants to hear preaching, they’ll go to church. Don’t show up to family gatherings like some kind of missionary for your politics. Also, don’t email articles to everyone that support your views. THE GLOATER This one’s obvious. Don’t throw a victory in your family’s face.
HOW TO COOL THINGS DOWN Be genuinely curious. Try saying something like “I hadn’t thought of it that way before. Tell me more.” Ask for permission to talk politics. Say something like “I’ve had this thought and I wanted to run it by you. Is that okay?” Focus on areas of agreement. Just drop it. Know when to quit. If someone is feeling hurt, or someone is being too aggressive, it’s time to change the subject. Source: deseretnews.com
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November 2016
29
Stay Financially Fit During the Holidays
T
SM
he holiday season is a wonderful time of year for many reasons—quality time with friends and family, the celebration of special traditions and numerous opportunities to give. But sometimes this season can also become financially overwhelming. The numbers show us why.
A 2015 survey from Experian® Consumer Services found that 41 percent of shoppers felt obligated to spend more than they can afford, with respondents saying they planned to spend $806 on gifts. Nearly half or 49 percent of those shoppers planned to use a credit card to cover the cost. While those who pay their credit card statement balances immediately can take advantage of special promotions and cash back rewards, many Americans negate those benefits by carrying a balance on their card. A separate 2015 survey conducted by MagnifyMoney™ found that 55 percent of Americans plan to take more than five months to pay off holiday debt or will only make their minimum payment. With the national average annual percentage rate (APR) above 15 percent, many households are paying a lot more for the holidays and are stretching themselves too thin.
55%
of Americans plan to take more than five months to pay off holiday debt
Instead of letting finances steal your joy, consider how you can alleviate stress and stay focused on celebrating with the help of personal financial management resources like My Money Manager℠, a free tool to all Mountain America Credit Union members. This personal financial management tool helps you view all of your accounts in one place and easily track spending. A 2016 survey conducted by business consulting firm CGI found that 61 percent of consumers identified personal financial management resources as a highly valued service. Imagine being able to set a holiday budget, track what you’ve spent on gifts and avoid overspending on credit cards all together. Plus, you won’t need to constantly log in as alerts notify you when you’re approaching a budget cap. Mountain America Credit Union has found that the ability to track all of your accounts in one place can even encourage savings behavior. Members who became users of My Money Manager saw their savings increase by 18 percent over a four-month period (August–November 2015) while non-users experienced a two percent decrease. That’s a 20 percent gap between members who take advantage of personal financial management tools and those who don’t.
41
%
30 HEALTHY UTAH
So what’s stopping you from being able to better manage your spending and reduce stress this holiday season? Consider these tips to get started: • CREATE A COMPREHENSIVE VIEW: In order to accurately track your spending, you need visibility around all spending accounts. Whether you’re writing checks or swiping cards, financial management tools work with the data you supply to develop a complete picture. • INSTITUTE A HOLIDAY BUDGET: Create a list of people you’d like to purchase gifts for and estimate how much you plan to spend. Consider doing a gift exchange or drawing names among friends or family to help everyone stay within budget. • SET UP ALERTS: Become a more disciplined spender by setting up budget alerts for certain categories (e.g. shopping, entertainment, housing). • PAY YOUR HIGHEST INTEREST DEBTS FIRST: If you exceed your holiday budget and have bills into the new year, focus your efforts on the credit cards with the highest interest rates first. Tools like My Money Manager make it easy to sort debts by interest rate and balance. Help yourself and your family make smart choices this holiday season with personal financial management resources.
of holiday shoppers feel obligated to spend more than they can afford
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November 2016
33
FITNESS Six methods for toning to get you results that last.
STRENGTH TRAINING Forget the quick fixes. Get results that last. This is the real deal. by Dominic Barsi
34 HEALTHY UTAH
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©Suzanne Tucker | Dreamstime.com
Tune up your routine.
M
MANY WHO EXERCISE WANT THE SAME THING: to look toned. This happens when one's body fat percentage is low enough to reveal the shape and definition of muscles. Structure your workouts around these six steps, and you'll get there.
1. RESISTANCE TRAINING Use varied resistance exercises to properly train all major muscle groups: legs, chest, back, shoulders, arms and core. Varying workouts between lighter weight with higher repetitions (30–50 reps) and heavier weight with lower repetitions (10–15 reps) works both major types of muscle fibers, resulting in complete muscle development and tone. I recommend 3-5 sessions per week depending on one's workout intensity and fitness level.
2. FAT BURNING CARDIO Muscles utilize varying fuel mixtures of carbohydrates and fats to contract and accomplish work. Depending on exercise intensity (determined by heart rate), one can maximize fat metabolism. Exercising at 60–70 percent of maximum heart rate (MHR) uses up to 85 fats/15 carbohydrates. Exercising above 70 percent MHR uses roughly a 50/50 mixture. Resisting the urge to go harder in order to "feel the cardio burn" will tone your body sooner than going hard.
3. DURATION Walking two miles takes longer than running them, but for fat metabolism and toning, walking is most efficient.
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FITNESS REAP THE BENEFITS •
One of the most important benefits of regular physical activity is that it promotes cardiovascular fitness — that is, it strengthens your heart and circulatory system.
•
Physical activity helps build and maintain strong bones. Active women have stronger bones than women who do not exercise.
•
Physical benefits are not all you get with regular exercise.
Staying active promotes mental well-being, relieves stress, and reduces feelings of depression and anxiety. •
Looking toned is the absence of subcutaneous fat. Fat is energy. Burn the fat, develop the muscle, and voila — you're toned! Energy metabolism occurs at the cellular level, so persistence and consistency are key. The more minutes you rack-up between 60 percent and 70 percent MHR, the more fat energy you burn. I recommend at least 45-60 minutes of cardio per day.
4. FREQUENCY People often ask, “How often should I workout?” In regards to toning, the answer is “As many days as you eat” — leaving one day's rest, of course. The risk of “overdoing it” is low because the intensities are low, therefore the body doesn't require the recovery that more intense workouts necessitate.
Moderate daily physical activity totaling 30 minutes, which may be spread throughout the day, can offer health benefits.
6. MIND SET As you think, so you are. Thought habits live below behavior habits. Determining personal goals is always the first step in achievement. Making realistic goals allows you to achieve them. Words create reality. Think, speak, and behave in the direction of your goals — whatever they may be.
ABOUT THE AUTHOR: Dominic Barsi owns BEAM Fitness and Seminars, Inc. Certified in 1994, he is a health and wellness speaker, fitness coach and author and certified fitness trainer.
5. DIET Only fuel (eat) for the next 2–3 hours of activity. Wait between eating if you aren't going to burn calories within a few hours. Keep fat intake to 30 percent or less. Find a basal metabolic rate calculator online and determine what your needs for calories, protein, carbohydrate and fat balance. Be disciplined but realistic. Avoid empty calorie sources like alcohol and processed snacks. If you do indulge, be willing to spend the extra time to burn it off. 1 pound = 3500 calories.
November 2016
35
FITNESS
Yoga vs Pilates
These days, you can scarcely turn on the TV or open a celeb-based magazine without hearing your favorite stars tout the role of yoga or Pilates in shaping their to-die-for bodies. The most beautiful people seem to know exactly which discipline best tones their physique. Which regimen should you adopt? According to expert trainers, your choice between yoga and Pilates depends on your goals. Take a moment to reflect on your body and mind goals while we give you a side-by-side comparison of these two hot workouts. by Aubrey Merrell
The Toner Type.
36 HEALTHY UTAH
Healthy-Utah.com
Y oga
MENTALITY
vs
MOVEMENTS
vs
It is a common misperception that yoga only has to do with flexibility and relaxing. The reality is found in the word Hatha, where all yoga posture practices originate from. It literally means Sun-Moon (Ha-Tha in sanskrit). According to Marisa Smith Weppner, co-owner and yoga instructor at Sage Yoga & Wellness in Boise, this sun energy refers to strong, active, powerful energy, while moon refers to flexible, passive, receptive energy. She says yoga asanas seek to balance both sun and moon energies and a yoga practice requires the use of both.
Y
oga
PHYSICALITY Yoga keeps your body supple, toned and strong. Yoga poses also recruit different muscle groups to work together, reinforcing the movements of every-day life. This “team work” effect corrects and prevents muscle imbalance common to athletes and weight lifters. Pinpointing any imbalance, the yoga poses force weak muscles to work harder and force tight muscles to stretch. The poses in yoga work to optimize the deep breathing meditation. Many poses teach students to open their chest and lung cavity, increasing the amount of oxygen they receive with each breath. More oxygen means better circulation and heart health, and increased circulation.
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MENTALITY Pilates, also called “Controlology”, utilizes mental prowess differently. Rather than deep meditation, the Pilates mind works to acutely control muscle movement. Joseph H. Pilates said, “Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles.”
YOGA’S 5,000 YEAR-OLD Eastern-based philosophy is a journey of self discovery. The relaxation and meditation central to yoga apply not just to studio workouts, but they envelope everyday life. Even the term “students” implies that yoga teaches a new way of being and interacting. More so than Pilates, yoga is a lifestyle, not just an exercise.
Y oga
Pilates Pilates
MOVEMENTS Pilates takes two forms: floor-based and machine-based. Floor based Pilates uses a mat, along with elastic bands and the Pilates “magic circle” (exercise ring) to build strength through resistance. The machinebased version uses the Cadillac and Reformer pulley machines for weight and resistance. Unlike yoga, both types of Pilates involve sets and reps, more like a weight-lifting routine. You remain in motion for the majority of a Pilates session.
vs
FITNESS
P
ilates
PHYSICALITY Pilates combines flexibility and strength in every move, with particular focus on the core muscles. These deep muscles wrap your abdomen and lower back and provide support to every movement of your body. Strength in these muscles enhances every activity, from vacuuming to playing tennis to good posture (your mother would be so proud). Core strength plays special importance in sports and exercise, powering and propelling you through every movement with an effortless appearance.
Y oga GOAL
vs
Yoga encourages introspection, inner peace, and self-reflection. After just one yoga session, you will feel calmer, refreshed, and more open. Studies actually document stress reduction as a yoga benefit. Flexibility and range of motion fall in at a close second. With each progressing class, the goal is to move deeper into each pose, hold them for more breaths, and learn more challenging poses.
Y oga GEAR
Pilates GOAL
Pilates is corrective in nature. Joseph Pilates founded this exercise in the early 1900s to improve his own strength and then to help wounded World War I soldiers recuperate. Modern physical therapy incorporates Pilates-based movement for recovery. The goal with Pilates, whether you attend rehab or gymbased classes, is to realign natural spinal curvature, improve flexibility and muscle tone, and balance muscle strength.
vs
Pilates GEAR
Yoga equipment includes a thin, sticky mat, support blocks (bamboo or foam), straps (when your flex-
Pilates equipment includes a thick exercise mat (at least ½ inch thick), exercise band (wide yet thin ribbon
ibility isn’t quite there for a particular move), stretchy and form-fitting clothing, and your bare feet.
bands are preferred to tubing), a Pilates “Magic Circle” (a flexible ring made to add resistance), and stretchy and formfitting clothing.
Y oga
LEARNING Choose a registered yoga teacher (RYT) registered with the Yoga Alliance. This registration ensures at least 200 hours of yoga instruction training.
vs
Pilates
LEARNING Look for an instructor certified by STOTT Pilates or the Pilates Method Alliance (PMA).
November 2016
37
FITNESS
PRE-SKI PREPARATION Warm up now for a fantastic winter. by Joel Addams
J
JUST WHEN YOU THOUGHT SUMMER’S STREAK of half marathons, triathalons, and cycling races were winding down … it hits. The first few snowfalls have quickly reminded us that our winter is about to provide new sport. Most of us have settled back into work and school routines that commonly have us snacking during football games and avoiding our rigid summer workouts. It’s time to become reacquainted with our quads. November in Idaho is the perfect time to replace the slowly accumulating fat cells with rock-solid muscle — and just in time for the first few runs. Fortunately, Idaho’s Novembers give us a nice variety of activities to strength the legs, the core, and the cardio.
38 HEALTHY IDAHO UTAH
1LEGS, LEGS, LEGS Most professional skiers spend the majority of their workouts toning and bulking their quads. This allows control on the turns and strength through the entire run, as well as offering skiers and riders longevity on the slopes. No one wants to get tired by 10 a.m! Not only do the legs “do most of the work” when skiing and riding, but they also protect against injury if well toned. “Start low and go slow” is a good mantra for any workout schedule. Warm up by jogging or slowly spinning. Start with repetitions of lunges and squats, but make sure that you begin
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FITNESS
Get Winter Fit.
with less weight than you anticipate. People often strain and damage muscles the first time they return to the gym: this could cost you weeks of recovery and the first good drop of powder! Pros also keep a heavy regimen of cycling, so if the gym is too expensive or not your thing, tune up the roadie or mountain bike and enjoy some crisp autumn air. November is unpredictable in northern Idaho, but an Indian summer could allow for some pleasant riding. Hill work is especially helpful for the cross-trainer, as it smoothly builds both strength and endurance into the quads.
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2 DON’T FORGET YOUR CORE
Skiers and snowboarders know that central muscles in the thorax, abdomen and lower back provide the day-long stabilization on the mountain. By strengthening these sometimes neglected muscles, you can strengthen areas that keep you balanced and that anchor the arm and legs motions that begin and end every turn. If the gym is for you, augment the traditional sit-ups with work on the cable machine where you can comfortably stand and drag the cable freely across your body. Also, become good friends with “The Ball.” Pushups and situps on the ball work a >>>
November 2016
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FITNESS variety of areas on the core and protect the vertebrae from the floor. If you prefer to acclimate to the cool air, stay with your running workouts that continually tighten the core muscles and keep your heart strong. Depending on lack of snow, diversify your outdoor workouts to include hill climbs like the canyon trails in Idaho and with cycling expeditions around Rocky Canyon Road near Boise & Route of the Hiawatha Rail Trail.
3 STICK TO YOUR SUMMER DIET
With the weather turning colder and the days becoming shorter, the die-hard summer diets and exercise schedules may start to slide with plummeting temperatures. Some argue that your body wants to put on more fat for the upcoming chilly season. Whether we’re like bears or not, you’ll more likely be an animal on the slopes and in the backcountry if you can stay trim. Save the cookies for the high-calorie-burning days of January and February.
For now, stick with your summer plan. You were so good at eating the fruits and vegetables that were cheaper during the summer, and now you have an entirely new set of fresh fruits coming in the early winter months, especially the citrus fruits like oranges and tangerines. Whatever your combo for exercise and diet, keep it up. By strengthening the muscles that will be the most taxed during your ski days, you won’t feel as much “burn in your turns.” The first few days back to the snow will feel as if summer had never come.
“
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Skiing is a dance, and the mountain always leads.
”
- Reg Albert
ABOUT THE AUTHOR: Joel Addams is a freelance outdoor and travel photographer and has photographed for Healthy Magazine since 2004. Visit his website at joeladdams.com.
40 HEALTHY UTAH
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November 2016
41
WORK, WORK, EXPLORING THE BEST WORK SCHEDULE FOR YOUR AGE.
Let’s start with circadian rhythms, the body’s biological clock that regulates physical, mental and behavioral changes over a 24-hour period. Did you know that your circadian rhythms change as you age? This means that your body may change in regards to its energy and efficiency with work schedules and hours as you get older. 42 HEALTHY UTAH
Healthy-Utah.com
WORK.
SOCIAL JETLAG Before you blame your job as the cause of your exhaustion, consider social jetlag. This is when you go to sleep and wake up at different times over the course of a week. For example, you may get up at 7 am and go to sleep at 11 pm Monday through Friday, but your weekend sleep schedule is drastically different. Irregular sleep essentially gives you jetlag, as your body never adapts a set schedule.
Teens and Young Adults
30-40 Year Olds
40+ Years Old
For teens and young adults, studies have shown that a work/school schedule later in the day may be better. Dr. Jess Shatkin, a psychiatrist at the Child Study Center at NYU, says this is because adolescents naturally tend to go to bed later and wake up later. This is associated with the release of melatonin being later in the day compared to adults. So, according to Shatkin, a schedule starting around 9 or 10 am may be ideal.
When it comes to people ranging from 30 to 40 in age, most studies have suggested that there isn’t a specific, ideal work schedule, but that it is more of an individual preference. But this age group must consider sleep as an asset, as lack of sleep is a well-documented factor in many diseases, including heart disease.
Here is where things get interesting. Economic researchers recently found that for those that are 40 years of age and older, a work schedule of about 3 days a week and no more than 25 hours per week is ideal. This work schedule leads individuals of this age to perform at their best, their research suggests.
Researchers have shown many times that Americans, on average, don’t get the sleep they should. It has been shown that if work starts an hour later, people sleep about 20 minutes longer. Getting enough sleep can be vital, especially if there is a history of heart disease in the family. Be aware of what you sacrifice with every early morning surge of productivity.
“Work can be a double-edged sword, in that it can stimulate brain activity, but at the same time, long working hours and certain types of tasks can cause fatigue and stress which potentially damage cognitive functions,” the report from Keio University said.
Research suggests that later start times for school may improve performances among high schoolers. The Journal of Clinical Sleep Medicine tested this theory on a high school district in Kentucky and found that starting classes 8:30 aligned their biological sleep rhythms, and even reduced the amount of teen driving accidents.
THE REALITY: Earlier work/school times mean less sleep. Just go to bed earlier? Research says people just don’t do it.
While these findings need to be taken with a grain of salt, as few employers would survive if all their experienced staff suddenly stopped working two days a week, it does serve as a reminder to be cognizant of how much you work. Studies show that working an excess amount of hours in all age groups also drastically increases the risk of diabetes, cancer, heart trouble and arthritis.
For example, research recently published in the journal SLEEP found that people who started work between 7-8 am got about 50 minutes less sleep on average than those who started at 9-10 am. So in general, a later work time is probably healthier.
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November 2016
43
THE BODY HEALTHY FACTS AND FIGURES
A
Diabetes Awareness Mo. R U D E
A W A K E N I N G
The demand the growing number of seniors has put on the medical community has sent many into overdrive to develop new strategies to deal with the rapidly increasing geriatric population. Experts warn that medical, social and financial problems will be fast upon us and that the world is just beginning to realize the magnitude of these problems.
1
50
yrs
2 3 4
one in every three Americans will have diabetes, according to The CDC. That’s 165 percent more people with the disease by the year 2050. The statistic comes from researchers who identified trends in the health data of 360,000 Americans. TIMES MORE LIKELY A MAN WILL DEVELOP DIABETES IF HE HAS LOW TESTOSTERONE, REGARDLESS OF BODY MASS, ACCORDING TO THE THIRD NATIONAL HEALTH AND NUTRITION EXAMINATION SURVEY.
B HEALTHY
Health experts blame the increase in diabetes largely on the parallel rise in obesity and unhealthy lifestyles. We may be eating too much fatty food and sitting too long in front of computer and TV screens instead of getting sufficient exercise. The rise in North America’s aging population is also considered a contributing factor. Doctors say the news is alarming because diabetes is largely preventable. They emphasize regular exercise and a healthy diet go a long way toward prevention. “Especially worrisome,” says Dr. Mladen Vranic, a diabetes researcher and past chair of physiology at the University of Toronto, “is the fact that type 2 diabetes is now rising steeply, not only in those formerly most affected [people over 45], but also among young people in their 30s and even teenagers.” This means that the effects may now be disabling people in their prime and shortening their life expectancy.
risky business
1 out of 3 diabetes cases is undetected IT DOESN’T HAVE TO BE THIS WAY. DOCTORS COULD DETECT EVERY SINGLE CASE OF TYPE 2 DIABETES IF EVERYONE MADE REGULAR VISITS TO A DOCTOR. DIABETES TESTING SHOULD BE CONSIDERED EVERY THREE YEARS, BEGINNING AT AGE 45, ACCORDING TO CURRENT GUIDELINES.
RECENT STUDIES SHOW THAT A BRISK 30-MINUTE WALK, FIVE TIMES A WEEK AND SHEDDING 10 POUNDS CAN NOT ONLY KEEP YOUR HEALTH IN CHECK, BUT IT CAN CUT YOUR RISK OF TYPE 2 DIABETES IN HALF.
44 HEALTHY UTAH
KNOW THE SIGNS Possible symptoms of type 2 diabetes include excessive thirst, frequent urination, sudden weight loss, fatigue, blurred vision or tingling and numbness in the hands or feet. Check with your doctor if you have any of these symptoms, particularly if you’re overweight. And also check with your local American Diabetes Association branch. Some may be offering free screenings.
olive
15 LOWER YOUR RISK, SAVE A LIMB
Diabetics are at 15 times the risk of experiencing limb amputations following initial injury as compared with the non-diabetic population. Five to 15% of diabetic patients require an amputation at some time in their lives. Diabetes is the leading cause of lower extremity amputations, which are also on the rise. Consider 73,000 amputations in 2010, up from 54,000. In 1990. Source: American Diabetes Association
x
Often called The Silent Killer, diabetes is a growing epidemic, which can cause blindness, kidney failure, heart attacks and strokes. Almost 29.1 million Americans have diabetes and another 21 million are diagnosed with diabetes, yet more than 8.1 million Americans have it, but aren’t aware of their condition. Millions of Americans don’t realize they have the potentially deadly disease, and that ignorance could cost them dearly. Diabetes is increasing at a startling rate. In the last decade, there has been a 33 percent jump in people with type 2 diabetes. Drastic improvements forever in your risk for diabetes can be made with only modest changes in behavior.
Healthy-Utah.com
You may be able to join the study if you: • Are 18 to 45 years old and have not gone through menopause • Have been surgically diagnosed with endometriosis in the past 7 years and have pain symptoms during your period and at other times in your menstrual cycle the growing epidemic• Do not have a history of osteoporosis or another bone disease • Aresay,not pregnant or breastfeeding or planning to get pregnant within the next 10 months An article entitled “Lung Cancer Prevention” might plainly Clinical Research Study “Um…quit smoking.” Just like lung cancer, we can control the DIABETES
16 ways to escape
growth of type 2 diabetes by actually making the healthy lifestyle choices we have heard for years. Remember, “our genetics may load the gun, but our habits pull the trigger.” Here are 17 things you can do RIGHT NOW to prevent type II diabetes.
There are other requirements to be in the study that the study doctor will discuss The EDELWEISS clinicalclinical research study is evaluating Theare EDELWEISS research study is evaluating with you to determine if you eligible to participate. the safety and effectiveness of ofananinvestigational drug the safety and effectiveness investigational drug foris moderate to will severe endometriosis pain. voluntary. You investigational 1| EXERCISE. National studies prove that exerciseStudy alone isparticipation the for moderate toreceive severe endometriosisstudy pain. medications and single most important factor in diabetes prevention and control. study-related testsTheand procedures at no cost. study may last up to about 15 months and involve about 12 study visits. 2|AVOID APPETITE STIMULANTS.
Food and beverage companies sneak appetite stimulants into the majority of our food to make us eat – and thus buy – more food. Search out and avoid the following: high fructose corn syrup (in almost everything we eat!), food colorings, MSG or Hydrolyzed Vegetable Protein, nitrites and nitrates, and others.
You may be able to join the study if you: • Are 18 to 45 years old and have not gone through menopause • Have been surgically diagnosed with endometriosis in the past 7 years and have pain symptoms during your period and at other times in your menstrual cycle
The study may last up to about 15 months and involve about
TO LEARN MORE OR SEE YOU MAY QUALIFY • Do not have a history of osteoporosis or another bone disease 12 study visits.IF • Are not pregnant or breastfeeding or planning to get pregnant within the next 10 months 3|EAT MORE FRUITS & VEGETABLES. BarbaraFOR Rolls, PhD, THE STUDY, CALL: You may be able to join the study if you: author of The Volumetrics Eating Plan says, “Stock your kitchen with plenty of fruits and vegetables and at every meal and snack include a few servings. Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar.”
There are other requirements to be in the study that the study doctor will discuss with you to determine if you are • Are 18 to 45 years old and have not gone through menopause eligible to participate.
• Have been surgically diagnosed with endometriosis in the past 7 years and have pain
Study participation is voluntary. You will receive investigational study medications and study-related tests and symptoms during your period and at other times in your menstrual cycle procedures at no cost.
• Do not have a history of osteoporosis or another bone disease • Are not MORE pregnant orOR breastfeeding or planning get pregnant within nextSTUDY, 10 monthsCALL: TO LEARN SEE IF YOU MAYto QUALIFY FORthe THE
4|GO FOR WHOLE GRAINS. Whole wheat breads and baking
flour, brown rice, cereals and crackers with at least five grams of fiber per serving, and popcorn. These keep you full longer than refined white grains and also promote heart health.
Samantha, There are other requirements to be in the385-695-2300 study that the study doctor will discuss with you toMichael determineL. ifTwede, you areMD, eligible to participate. FACOG, Layne A. Smith, MD, FACOG
5|EAT SMALLER PORTIONS to prevent the glucose/insulin
Physicians’ Research Options, LLC/Corner Canyon OB/GYN,
Study participation voluntary. YouStreet, will receive study medications and 11724is South State Suite investigational 201, Draper, UT 84020 study-related tests and procedures at no cost.
roller-coaster from overeating. Use smaller plates, bowls and cups to make your meals look bigger and not feel portion deprived.
6|EAT IN. Restaurant food contains more fat, calories than homemade meals.
7|EAT 4-5 SMALL, SENSIBLE MEALS throughout the day. This
TO LEARN MORE OR SEE IF YOU MAY QUALIFY FOR THE STUDY, CALL:
keeps your glucose from spiking, balances insulin production, and supports a healthy, high metabolism.
OBE2109_21June2016
8|LEAN PROTEIN AT EVERY MEAL.
Protein helps you feel full longer and ebbs those late afternoon munchies. Tasty options include low-fat yogurt, soy, eggs, beans, fish, and small portions of nuts.
9|DRINK 6 TO 8 GLASSES OF WATER PER DAY. Water consumption is one of the best ways to curb your appetite.
QUORUM REVIEW APPROVED INSTITUTIONAL REVIEW BOARD
QUORU
the diabetes sugar myth
APP INSTIT REVIE
10|EAT BREAKFAST EVERY DAY to kick-start your metabolism
Myth: Eating too much sugar causes diabetes.
and prevent insulin levels from plummeting around 10:30 AM.
FACT: The answer is not so simple. Type 1 diabetes is caused by genetics
11|USE NON-STICK COOKWARE & COOKING SPRAY instead
and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors. Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories from OBE2109_21June2016 any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2 diabetes. The American Diabetes Association recommends that QUORUM people should limit their intake of sugar-sweetened beverages to help prevent APPRO diabetes. Sugar-sweetened beverages include beverages like: INSTITUT • regular soda fruit punch fruit drinks REVIEW
of oil to decrease the fat and calories in your meals.
12|USE SPICES INSTEAD OF SALT to decrease your dietary sodium. Spicy foods also boost your metabolism.
13|KEEP A FOOD LOG FOR A WEEK.
By tracking what you eat, you can detect your personal trouble spots in your diet and take control.
14|READ FOOD LABELS and choose foods with low fat, calories, sugar, and sodium. Reach for low-fat versions of salad dressings, dairy, and condiments. Also, replace your normal condiments and dips with hummus, salsa, and vinaigrettes.
15|RELAX – try deep breathing, yoga, walking, and soothing music. 16|SIT DOWN TO EAT.
Your body does not register the act of eating if you are busy doing other things. So sit down and enjoy your meal!
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• •
energy drinks sports drinks other sugary drinks.
sweet tea
These will raise blood glucose and can provide several hundred calories in just one serving. See for yourself— Just one 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar! One cup of fruit punch and other sugary fruit drinks have about 100 calories (or more) and 30 grams of carbohydrate.
November 2016
45
WELLNESS
THE
SOUNDOF
Music
H E A LT H A N D H E A L I N G by Sarah Sanders
©Gemenacom | Dreamstime.com
De-stress with the sounds of music.
46 HEALTHY UTAH
Healthy-Utah.com
M
MUSIC HAS LEFT ITS MARK throughout several generations. Whether you were rocking to the Beatles on your 8 track, singing along with Madonna on your CD player or falling asleep to Josh Groban on your iPod, music has always been around. But when you turn on your favorite tunes, you may not only be entertaining yourself but also healing your body. A study at Tel Aviv University found that premature babies who listen to music by Wolfgang Amadeus Mozart may gain weight faster than those who don’t. The newborns who listened to the classical pieces expended less energy and grew even more rapidly. But healthy music is not limited to newborns and Mozart. For years, Dr. Mike Miller of the Maryland Medical Center has been studying the effects of happiness. He studied laughter and found it can open up blood vessels, allowing blood to circulate more freely. But he didn’t stop there. Miller decided to study music’s effect on the cardiovascular system. Through Miller’s study, he found that music has the unique ability to impact both your blood pressure and stress levels. Long-term stress can bring havoc to your cardiovascular system. When stressed, your blood vessels will constrict, causing your blood pressure to rise. The rise in blood pressure then increases your risk of heart attack and stroke. But music has a way of countering these effects. “Turns out music may be one of the best de-stressors — either by playing or even listening to music,” Miller said. “It gives us an overall feeling of good, well-being, a sense of euphoria in some cases.”
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WELLNESS
Even if it’s not Mozart or Bach, Miller said that music is still going to be healthy for you. Perhaps it is even better. During his study, Miller found that when participants listened to music they didn’t necessarily enjoy, their vessels actually began to close up. Music has also found a place among patients with brain damage. Psychologist Ted Rubinstein said music is so complex that it’s the only experience that activates almost every part of the brain. Music simply bypasses the brain’s damaged language centers and creates new pathways to the part of the brain that processes the music.
“
Music washes away from the soul the dust of everyday life. - Berthold Auerbach
”
Music has a “melody, rhythm, beat, and timbre. It also has an organized sound that matches our heartbeat, the way our blood moves, and creates a feeling in us,” Rubinstein said. He explained that in time, people who were unable to speak as a result to brain damage or disease are able to sing words they still cannot speak. More and more healthcare practitioners are turning to music for healing, according to Dr. Ariel Ortiz, an authority on psychomusicology. No matter the music, “together with an eclectic assortment of traditional strategies, cognitive, emotional, behavioral, can drastically improve a patient’s health.” So don’t be embarrassed about your love for Donny Osmond songs or Justin Beiber tunes. If it makes you happy, listen to it. And your body will be happy too.
November 2016
47
FITNESS 34 of the smartest diet tips ever.
ADVICE ON
WEIGHT
THAT REALLY WORKS
TIPS FROM TOP NUTRITION PROS.
48 HEALTHY UTAH
©Stefan Redel | Dreamstime.com
by Top Dietitians of the American Dietetic Association
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G
GOT A DIET DILEMMA? ASK a true diet pro: an RD, or registered dietitian. Her job is turning complex nutrition research into doable plans for real people.
FITNESS Courtesy of the American Dietetic Association (ADA), we took our readers’ eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA. Here’s what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you’ve heard before, but they’re repeated because they work. This treasure trove of RD wisdom could change your life-starting today.
21. Sit when you eat. 22. Dilute juice with water. 23. Have mostly veggies for lunch. 24. Eat at home. 25. Limit alcohol to weekends.
How do I eat more veggies? 26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
I can only handle one diet change right now. What should I do? 1. Add just one fruit or
veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions — unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. When you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
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Are there any easy tricks to help me cut calories? 7. Eating out? Halve
your meal, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of
27. Doctor your veggies to make 13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
29. Don't forget that vegetable soup counts as a vegetable.
It works wonders.
31. Use prebagged baby spinach
16. Follow the Chinese saying: “Eat until you are eight-tenths full.”
everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta and added to salads.
17. Use mustard instead
32. Spend the extra few dollars
of mayo.
11. Eat the low-cal
noncreamy ones are filling but low-cal.
switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
of beans and some diet Italian dressing. Eat this three-bean salad all week.
30. Rediscover the sweet potato.
18. Eat more soup. The
12. Instead of whole milk,
28. Mix three different cans
15. Keep a food journal.
eating out of the jar or bag.
items on your plate first, then graduate. Start with salads, veggies and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
20. Take your lunch to work or school.
to buy vegetables that are already washed and cut up.
33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
The American Dietetic Association RDs serve as media spokespersons or heads of specialty practice groups for the ADA.
November 2016
49
.
>> News That’s crazy
Th at’ s
FOREIGN PHENOMENON For centuries, it has been common knowledge that Asians have one of the longest life expectancies in the world, and for decades, researchers have been searching for the reasons behind that phenomenon. Many believe the secret lies in their diet, which consists largely of fish, poultry and the vegetables grown in the region, but Dr. Nathalie Valkov — an expert in Oriental medicine and author of the book Cordyceps: Treating Diabetes, Cancer and Other Illnesses — believes the secret lies in an Asian herb that is just now getting noticed by Western medicine.
R C
Z A
“While it is acknowledged that some of the best medical care in the world can be found in the United States, we have to remember that our medical culture is barely a couple of centuries old,” Valkov said. “Asian medicine has been around for thousands of years, and since people from the Far East tend to live much longer than we do in the West, it’s not a stretch to say that there may be some ancient secrets hidden in their diet and medicines that may help us unlock the keys to longevity and good health.”
50 HEALTHY UTAH
s, e t e
iab d ht g o fi sses. t e n ne enc i w c s s ho er ill ain l s p x rb oth rt e e e p x n h and ee n a i i c edi As cer m l a . ent it all i r can O ind HE BY
AL
T
-M HY
AG
A
N ZI
ES
.CO
M
beh
RESEARCH RESULTS CORDYCEPS MUSHROOM
FAR EAST MEDICINE
! Y
This Chinese mushroom, has been used in Eastern medicine for centuries to aid in the treatment of various autoimmune, pulmonary, cardiovascular and other illnesses, according to Valkov. “Recent clinical studies performed in China are now confirming the benefits of Cordyceps, providing the clinical proof to practitioners of Western medicine that the herb has some unique medicinal properties,” she said. “Herbal medicine is also a part of oriental medicine and has also been practiced for thousands of years. Today, prescriptions are based on ancient formulas that have been time tested and that are known to have helped millions of people. The Chinese pharmacopoeia is comprised of hundreds of herbs, minerals and animal products that are combined to suit the constitution, the imbalance and the immediate relief of symptoms of the individual being treated.”
Asian ingredient is shown to eleviate many health issues.
FACT OR FICTION
>>
While Western medicine has regarded some of these remedies as quackery, Valkov cautioned not to dismiss Cordyceps and effectiveness of Oriental herbs so rashly. “Acupuncture, which is now a common therapy used in the U.S., came from Asian healers who have been using it for centuries, so it’s logical that there may be some other practices from which we can all benefit,” she added.
Some research has been published in which Cordyceps has been used to protect the bone marrow and digestive systems of mice from whole body irradiation. In addition, one experiment indicated that Cordyceps may protect the liver from damage. Another experiment with mice revealed the mushroom may have an anti-depressant effect. Other researchers believe that it has a hypoglycemic effect and may help diabetics who suffer from insulin resistance. “Other research from the region points in the direction of Cordyceps potentially thwarting certain cancers,” Valkov added. “I believe that we need to embrace these new findings, coupled with the anecdotal evidence of millions of Asians who seem to live longer and healthier lives than we do in the West, and combine the methods of the two regions to create better medicine for everyone.”
Nathalie Valkov L.Ac holds a PhD in oriental medicine and was trained at Emperor’s College of Traditional Oriental Medicine. Since 1999, she has had the opportunity to practice such healing methods as acupuncture, electro-stim acupuncture, acupressure, tui na, cupping, moxibustion and herbal therapy. She has successfully treated ailments such as diabetes, arthritis, Raynaud’s syndrome, asthma, colds, flu, heart problems, various types of pain, stress, insomnia, tonsillitis, fibromyalgia and gynecological dysfunctions.
Healthy-Utah.com
“
The world looks brighter from behind a smile.”
EXPERIENCE A NEW STANDARD FOR DENTAL CARE. Dr. Greenhalgh provides world-class dentistry in a setting that respects your time, your comfort and your life. Our first-class treatment services include: • • • • • • •
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1512 Renaissance Towne Drive, Suite 200, Bountiful, UT 84010 P: (801) 292-2622 F: (801) 292-2258 Facebook.com/HealthyUT
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51
.
>> Food Nutrition
Spice Up
Life health
for good
BY HEALTHY-MAGAZINES.COM
CINNAMON
BASIL Basil can give a fresh flavor to any pizza or pesto, but this spice is more than just a seasoning. Basil has anti-inflammatory properties, which can help prevent swelling and alleviate pain caused by arthritis. It also contains the flavonoids orientin and vicenin that can shield a person’s cells from radiation and other damage. Have a cut or scrape? Basil has strong antibacterial capabilities and can help prevent infections.
52 HEALTHY UTAH
Cinnamon has a subtle heat that is perfect for baked treats and warm beverages. Significant attention is being directed toward its potential in diabetes management. Research suggests that cinnamon may lower blood glucose levels, increase insulin sensitivity and improve lipid profiles. Also, the sweet aroma of cinnamon has been shown to boost brain function.
PARSLEY Parsley adds flavor and color to meals and is a source of vitamins A, C and K. It also has antioxidants and can aid heart and optimal health.
SPICES AND HERBS CAN GIVE A BOOST OF FLAVOR TO ANY MEAL, BUT THEY ALSO HAVE HEALTH BENEFITS. MINT Found in tea, ice cream, toothpaste and more, mint is a versatile flavor. Containing vitamins A and C, mint has antioxidants and can help decrease the risk of cancer. It can soothe an upset stomach, relieve heartburn, loosen congestion and help calm. Let’s not forget that mint can also keep a person’s breath fresh.
Want variety?
ADD HERBS AND SPICES
With increasing interest in “functional food,” herbs and spices have been receiving greater attention for their potential to decrease inflammation, reduce the risk of cancer, fight heart disease and more. Here is how different spices can benefit people who are on their own wellness journey.
Healthy-Utah.com
.
>> Food Nutrition
RED CHILI PEPPERS
Dash
ADD A DASH TO BOOST DEPTH AND FLAVOR.
An increase in body temperature or heart rate upon ingestion of a pepper is believed to increase metabolism. Red peppers contain capsaicin, which accelerates energy expenditure and increases lipid oxidation. Studies also suggest that consuming capsaicin decreases fat intake. Chili peppers can fight inflammation and help relieve pain.
ROSEMARY Rosemary grows on a small evergreen shrub belonging to the Labiatae family that is related to mint. Rosemary contains substances that are useful for stimulating the immune system, increasing circulation and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration. So, the next time you enhance the flavor of some special dish with rosemary, congratulate yourself for a wise as well as delicious choice.
Advantages of
Perks to eating
It derives from the fruit of Myristica fragrans, an evergreen tree. Studies have shown that it improves digestion eases the symptoms of menstruation and induces calm and sleep. Medically, nutmeg has strong antibacterial properties. It is effective in killing a number of cavity-causing bacteria in the mouth and combating asthma, according to completewellbeing.com. In Chinese medicine, it is used to treat impotence and liver disease. In Arab countries, nutmeg is valued as an aphrodisiac.
Garlic has anti-inflammatory, antibacterial, and antiviral capabilities. It also can lower cholesterol and the risk of cancer and contains vitamins B6 and C, which fight heart disease.
NUTMEG
GARLIC
Healthy side of GINGER
Ginger provides gastrointestinal and nausea relief. Recent studies also suggest that ginger may play a role in preventing inflammation, which could be useful in alleviating pain caused by arthritis. Ginger plays a potential role in cancer prevention with its antioxidant properties. Its immunity boosting capabilities is another advantage.
Source: tops.org, Take Off Pounds Sensibly Club, Inc. (TOPS), the original, nonprofit weight-loss support and wellness education organization, was established more than 63 years ago to champion weight-loss support and success.
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TURMERIC Turmeric, a popular spice in curry powder, contains curcumin. Curcumin gives turmeric its yellow pigment and may reduce the risk of cancer, osteo- and rheumatoid arthritis, and Alzheimerâ&#x20AC;&#x2122;s disease. It also has antioxidant properties.
CAYENNE This spice is derived from the fruit of the Capsicum annuum plant in the Solanaceae family, along with the chile pepper. It is known to eliminate gas from the stomach and intestines, soothe sore throats, colds and flu symptoms. And it also increases the metabolism for better weight control.
OREGANO Leaf of the Origanum plant in the mint family, oregano has been proven to loosen mucus, help treat respiratory illnesses and calm indigestion. It is often used in many Italian tomato-based foods.
November 2016
53
Simmer Pots
Just fill a saucepan with water and bring it to a boil, and add your favorite aromatic things. Let it bowl for a few minutes, and then turn it down to a simmer. You’ll also need to add more water every 30 minutes or so, until the house smells the way you want. Here are some winning combinations to try for a cozy winter aroma: RECIPE #1 1 Tablespoon whole cloves 2 Cinnamon sticks 5 Bay leaves RECIPE #2 3 Sprigs evergreen or a handful of pine needles 2 Pieces of lemon rind 2 Pieces of orange rind 2 Bay leaves RECIPE #3 3-5 drops of vanilla Orange peels RECIPE #4 Lemon peels Orange peels 2 Bay leaves 2 Cinnamon sticks 1 Tablespoon whole cloves RECIPE #5 Apple juice
SIMMER AWAY THE WINTER
2 Cinnamon sticks 1 Tablespoon whole cloves OT H E R I N G R E D I E N T S TO T RY: Lavender leaves Rose petals Anise seed Nutmeg Dried rosemary Dried rosemary Dried eucalyptus
SIMMER POT RECIPES THAT WILL MAKE YOUR HOUSE SMELL AMAZING Candles are great, but they’re expensive. Furthermore, mass produced candles are bound to have some wacky artificial ingredients. What did people do before scented candles to make their home smell nice? 54 HEALTHY UTAH
Healthy-Utah.com
Spaghetti Squash Bolognese
TIP
If you don’t have fresh parsley and basil on hand, you can use 2 tbsp dried parsley and 1 tbsp dried basil in their place. Omit the parsley garnish.
When you really feel like spaghetti, dive into this low-carb version. You will be hard-pressed to tell the difference from wheat pasta, and your blood sugar will be happy. First: Preheat oven to 400°F (200°C) 1 large spaghetti squash (about 6 lbs), halved lengthwise and seeded 1 tbsp extra virgin olive oil or avocado oil Sea salt and freshly ground black pepper 1 lb ground grass-fed beef 4 slices pasture-raised bacon or turkey bacon, chopped (optional) 1 large onion, finely chopped (about 1 11⁄2 cups) 3 cloves garlic, minced 3 medium carrots, diced (about 3 11⁄2 cups) 2 stalks celery, diced (about 1 cup) 1 cup sliced mushrooms 1 tbsp dried oregano 1⁄4 tsp ground cinnamon 1⁄4 cup chopped fresh parsley 2 tbsp chopped fresh basil 1 can (28 oz) crushed tomatoes 1 can (14 oz) diced tomatoes, drained and juice reserved Additional chopped fresh parsley DIRECTIONS 1.
2.
3.
4.
5.
Place squash, cut side up, on a baking sheet. Brush cut sides of squash with oil and season with salt and pepper. Roast in preheated oven for 45 to 55 minutes or until squash can be easily pierced with a fork. Meanwhile, over medium heat, cook beef and bacon (if using), breaking beef up with a spoon, for 5 to 7 minutes or until beef is no longer pink and bacon is crisp. Using a slotted spoon, transfer meat to a bowl and set aside. Pour off all but 2 tbsp fat from the pot. Add onion to the fat remaining in the pot and cook, stirring occasionally, for 5 minutes. Add garlic, carrots, celery, mushrooms, oregano and cinnamon; cook, stirring, for 3 minutes. Add parsley and basil; cook, stirring, for 2 minutes. Stir in crushed tomatoes and diced tomatoes. Return beef and bacon (if using) to the pot, along with any accumulated juices, stirring well to combine; bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 to 40 minutes to allow the deep tomato flavor to develop. Add reserved tomato juice as needed if the sauce gets too thick. Season to taste with salt and pepper. Using a fork, scrape out the squash flesh into spaghettilike strands. Divide among serving plates and top with Bolognese sauce. Sprinkle with additional parsley.
Makes 6 servings
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Courtesy of The Paleo Diabetes Diet Solution by Jill Hillhouse and Lisa Cantkier © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
November 2016
55
THE DIABETIC’S DIET
2
Experts say a healthy diet could boost brain power, prevent cancer and may even help treat diabetes.
3
4
- Julia Child
1Follow a diet
”
6
2Consume
3Focus on
4Go granola.
5Eat several
include legumes,
Salmon and other fish as well as nuts
deficiency has been linked to diabetes,
throughout the day, keeping your insulin
soluble fibers found in oat bran, beans,
nuts, seeds and peas, or lean animal pro-
and seeds are excellent “good fat foods”
eat lots of brewers yeast, wheat germ,
and blood sugar levels regulated.
nuts, and apples, for example helps to
tein (turkey, chicken and fish) with each
that help combat disease. Another
whole grains, soy products, onions, and
balance blood sugar. An excellent source is ground flax seeds
meal. Protein drinks that have low sugar levels are good as
way to integrate more quality fats into your diet is to
garlic. Onions and garlic will help lower blood sugar levels
6Enjoy plenty
which should be consumed daily.
they help modulate blood sugar levels.
use olive and flax oil in your salads.
and protect against heart disease.
high in fiber, vegeta-
bles, nuts, seeds, and whole grains, water
56 HEALTHY UTAH
vegetable proteins which
quality fats.
Because hormone
small meals
of berries,
plums and grapes which contain vital chemicals that protect your vision.
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“
5
Life itself is the proper binge.
CIN CITY
Unlikely spice splashes blood sugar levels.
WRITTEN BY: ROBERT PREIDT
Healing powers Cinnamon may prevent and combat diabetes, has a mild anti-inflammatory effect, slows the spoiling of food and was traditionally used for indigestion, gas and bloating, stomach upset, and diarrhea. It improves colon health and protects against heart disease. Also, cinnamon’s scent boosts brain function.
Nutrition Calcium, iron, fiber, Vitamin C, Vitamin K, and manganese.
“ innamon may merit a place in your medicine cabinet as well as in your spice rack.
While Ginseng has been a busy little herb these last few thousand years, cinnamon has recently been found to pack a powerful medicinal punch. A tasty addition to hot chocolate and apple pie, nutritionists agree this popular spice offers surprising benefits for those suffering from diabetes. The popular spice may help prevent and combat diabetes by acting as an insulin substitute for people with type 2 diabetes, according to cellular and molecular research done jointly by the University of California, Santa Barbara, Iowa State
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University and the U.S. Department of Agriculture. “Cinnamon itself has insulin-like activity and also can potentiate the activity of insulin. The latter could be quite important in treating those with type 2 diabetes. Cinnamon has a bio-active component that we believe has the potential to prevent or overcome diabetes,” researcher Don Graves said in a prepared statement.
-Ellen DeGeneres
”
“More than 170 million people worldwide suffer from diabetes, and for many, drugs or other forms of treatment are unavailable. It may be possible that many of these people could benefit from readily available natural products such as cinnamon,” said Graves, an adjunct professor of molecular, cellular and developmental biology.
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C
I really don't think I need buns of steel. I'd be happy with buns of cinnamon.
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Summit Women’s Center Central Orem Clinic/Summit OB/GYN
Summit Women’s Center - Erica Hensman, PA. - Steven Grover, MD - Carol Graff, NP - Justin Lee, MD
Coordinated Women’s Care, For Life How Summit OB/GYN and Summit Women’s Center are coordinating expertise to provide superior care for a woman’s entire life Throughout the course of a woman’s life, she’ll see a variety of specialists for various medical needs. First it may be contraception care. Later she’ll likely seek obstetrics and gynecological care, for when she seeks to start a family. Later in life she may need pelvic care, menopause care or have other conditions that require special consideration. Typically, a woman will travel all over the map seeking the right care for her needs. Summit Women’s Clinic & Summit OB/GYN, previously called Utah Valley Women’s Center and Central Orem OB/GYN, are improving the situation for women in Utah County by providing care from a coordinated team of specialists at central locations, for all the medical needs of women young and old. This new collaboration
58 HEALTHY UTAH
between the two clinics is why they are combining as one new clinic under the new Summit name. Steven Grover, MD, a highly trained OB/GYN and Gynecologic Surgeon, sees patients at the Women’s Center in Provo. He says the Center is an important option for women in the valley as a full service women’s clinic. “The Center provides a one-stop place for patients throughout their life,” he says. For everything from anemia to bladder issues to cancer, a woman can come to the Center or and receive the highest level of care from a team of experienced doctors of varying specialties. Some specialize in obstetrics and gynecology, others in gynecological surgery, others in menopause care and others in bladder conditions and pelvic prolapse. The team has been organized to be able to treat almost any woman that walks through the door with exceptional care. The high level of expertise is augmented by coordination between the different providers. Doctors, physician assistants and nurses at the Center consult together and have added insight into what a patient needs, and who she should see. “We have kind of an inside track to help the patient see the provider they need to see,” Dr. Grover says. “It’s gives us an opportunity to have some seamless care for the various problems that might come up.”
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Summit Women’s Center Central Orem Clinic/Summit OB/GYN
Jonathan Gibson, M.D.
The Women’s Center in Provo works closely with Summit OB/ GYN in Orem to coordinate care across a larger geographic area, and to help women seamlessly transition between different medical needs. For example a patient may become pregnant and receive care from an OB/GYN at the Orem location. Later in life, the same patient may be dealing with incontinence, and will be referred to a specialist at the Women’s Center in Provo. Even though it’s a different medical need, she will be under one umbrella of care, with different providers consulting with one another about best courses of action. She won’t be dealing with the discomfort of a completely new environment, providers and system. According John McCarter, MD, an OB/GYN at the Women’s Center and at Summit OB/GYN, it’s hugely important to know he can send patients to specialists he knows and trusts, in the same network of care.
Kory Harward, D.O.
John McCarter, M.D.
“I think it makes all the difference in the world,” he said. “I know my patients are going to get the care that would be suitable for my own family.” The population of women in Utah County is somewhat different than a typical population, with high per capita birthing rates. This means women are at a higher risk of certain issues, such as pelvic problems, according to Dr. McCarter. Having a highly coordinated staff of professionals with varying specialties is essential for providing the women of Utah county the best care possible for the wide variety of issues that arise, he says. Women also appreciate being able to visit female providers in the Intermountain umbrella, such as Carol Graff, NP, and Erica Hensman, PA, both at the Women’s Center and Keri Lawrence, MD at the Highland Clinic. Care for female-specific issues can be more comfortable when provided by female providers. The combined efforts and expertise of providers in the Intermountain network give women of any age or need a reliable resource, according to Dr. McCarter.
Wayne Young, M.D. Facebook.com/HealthyUT
“Whoever walks through the door,” he says, “I’m confident that between our physicians they will get the absolute best care possible.”
Summit Women’s Center & Summit OB/GYN
Summit Women’s Center 1157 N 300 W Ste 301 Provo, UT 84604 Phone: 801-357-7009 Providers: Carol Graff, NP Steven Grover, MD Erica Hensman, PA Justin Lee, MD
Central Orem Clinic/ Summit OB/GYN 505 W 400 N Orem, UT 84057 Phone: 801-714-3422 Providers: Jonathan Gibson, M.D. Kory Harward, D.O. John McCarter, M.D. Wayne Young, M.D.
Highland Clinic 10968 N Alpine Highway Highland, UT 84003 Phone: 801-763-2900 Keri F. Lawrence, MD
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WHITENING, ETC. Healthy-Utah.com PREMIER VENEERS, BONDING, CROWNS, IMPLANTS,
HEALTHY MAGAZINE | Advisor Client Content
Simplifying Oral Health Oral health is important. In fact, problems with teeth and gums can affect the health of the entire body. Because it’s so important, however, people tend to complicate things.
M
any dental products you’ll see walking down a grocery store aisle are great, but sometimes making the right choice seems complicated, because there are so many options. Here’s some simple advice: research shows that a power toothbrush does a better job of cleaning compared to other toothbrush types. A quality power toothbrush provides more movement for better cleaning, and protects the gums better. It’s as simple as that. Also, many dentists in the state have made an agreement recently with Oral B to provide one of the best power toothbrushes on the market at almost ½ the price of retail and it even has a Bluetooth app.
Why Is This Important? For many years we have known that the mouth is the window to the health of the body. For some reason many people don’t think that the health of the teeth and gums can or do affect the rest of the body. When was the last time you went for a physical and the doctor opened your mouth to look for inflamed gums, or great big cavities that may be causing infected teeth? The truth of the matter is that oral health can be critical to overall health. We’ve known for many years that bacteria in the mouth can be a major contributor to cardiovascular disease, or cause issues with the fetus in pregnancy.
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Other Ways to Simplify Feeling ill complicates things. We know that many of the materials traditionally used in dentistry can also cause health concerns, such as mercury amalgam fillings, and others. I had a case a few years ago where the patient had experienced almost 20 years of severe irritable bowel syndrome (IBS) and nothing traditional medicine had done helped at all. Within 2 weeks of taking out all of his mercury fillings the IBS was totally gone and has not returned. An upgrade in brushing and flossing habits can pay great dividends also and new technology has made it easier than ever before. We have a water flosser now that magnetizes the water, leaving a “force field” on the teeth that dramatically reduces plague accumulation and is fun to use. However you decide to do it, do something to jumpstart your oral health today.
Dr. Scott Chandler, DMD
Silver Creek Dental 675 South 100 West, Ste. 1 , Payson, UT 84651 801-853-8803 paysondentist.com Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.
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HEALTHY MAGAZINE | Advisor Client Content
AN INEXPENSIVE WAY TO A REJUVENATED SMILE M
any avoid dentists because they don’t feel comfortable with someone working on their teeth, which is natural. Others avoid the dentist because they don’t like the cost. For those on a tighter budget, teeth whitening is one of the best options for improving a smile. Teeth get discolored over time, and it can be such a gradual process that a person’s smile is totally dull before they notice a problem. Advances in whitening technology provide quick, safe options that lighten teeth multiple shades. Whiter teeth really can give a person a reason to smile, which makes life a lot better.
WILL IT LAST? Yes, and you’ll be happy with the results. We also have custom trays that can be worn on your own time to brighten your smile. Dental impressions are taken to create the perfect whitening trays for your mouth. We also have whitening strips that can be applied at home.
Cosmetic & Implant Dental Arts 622 E 4500 South #102 Salt Lake City 801-262-0744 SLCSmiles.com
Our favorite in-office whitening system is ZOOM!. In about an hour, most patents will see their smiles brighten by eight shades, which is incredible. The procedure is very customizable, with high, medium and low settings for those with varying sensitivities. Before the procedure begins, we determine the best shade for your smile, and create a plan for achieving your goals.
Our unique dental practice is dedicated to bringing you and your family the best possible dental care in a friendly and professional atmosphere. Our experienced team is the finest available and our facility is state-of-the-art. Together we will discover your needs and design a treatment plan to achieve and maintain your optimal level of oral health and beauty. Dr. Gleave has extensive training in cosmetic dentistry, along with over 20 years of experience.
The procedure is safe and non-invasive. Careful precaution is taken to protect the lips, face, gums and tongue. There are three 15-minute cycles in a visit.
Visit our Murray/South Salt Lake office to learn more about the best options for you!
Rod Gleave, DMD
ZOOM! WHITENING SYSTEM
64 HEALTHY UTAH
Consult with Dr. Gleave about ways you can make sure the whitening process is the most effective. He may recommend you avoid certain foods or smoking. Ideally it’s best to have a tooth cleaning a couple weeks before, so the whitening process has the best effect.
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First discovered in 1928, penicillin antibiotics have been a medical staple to fight bacterial infections for many years. They are important for strep throat, ear infection and sinus infection, to name a few conditions. Supposed adverse reactions to the drug have led to an abundance of penicillin allergy diagnoses, however. Some patients report reactions to the drug at a young age, and therefore don’t take it as an adult, even though penicillin allergy often fades with time. Others develop rashes they mistakenly attribute to the drug. When a patient is thought to be allergic to penicillin, broad-spectrum antibiotics are often used as an alternative, which are more expensive, and increase the risk for antibiotic resistance (when a bacterial strain becomes immune to the drug). Furthermore, broadspectrum antibiotic therapy is often not as helpful to the patient’s condition as penicillin might be. Research published in the Journal of Allergy and Clinical Immunology showed that patients with presumed penicillin allergies had longer hospital stays and more hospital-acquired infections, compared to those without a penicillin allergy. The CDC release urges physicians to undertake the appropriate steps to determine if a patient is truly allergic to penicillin. Some important symptoms to identify are:
• The reaction occurs immediately or within one hour • Hives • Angioedema • Wheezing and shortness of breath • Anaphylaxis • Faintness, chest pain • Nausea, vomiting, cramping, diarrhea
IT MIGHT NOT BE A PENICILLIN ALLERGY NEW RECOMMENDATIONS FROM THE CENTERS FOR DISEASE CONTROL (CDC) SHOW THAT MANY PEOPLE DIAGNOSED WITH A PENICILLIN ALLERGY DON’T ACTUALLY HAVE IT
Skin tests and challenge doses are also encouraged to confirm a penicillin allergy. Less than 1 percent of patients actually have an allergy to penicillin. And even if a patient is confirmed to have a penicillin allergy, it is important to re-test the patient after a time, as studies show that allergic patient often lose their sensitivity to this class of drug after ten years.
What Does This Mean For Patients? Patients who have been diagnosed with a penicillin allergy should request that a follow-up evaluation and tests be done to confirm the allergy. If the patient isn’t truly allergic, this can mean more affordable, more effective care for their medical condition. To have this evaluated please call 801-775-9800 for an appointment.
The CDC recently released a report showing that while about 10 percent of all US patients report having an allergic reaction to a penicillin class antibiotic, further evaluation shows that less than one 1 percent of the population has a true allergy to penicillins. 68 HEALTHY UTAH
WR IT T EN BY
DR. DO UG LA S J ONES
Dr Jones is the medical editor for Healthy Magazine for Allergy, Asthma & Immunology. He attended school at Penn State University College of Medicine. He can be reached at: 801-773-4865 http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy
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Head, Shoulder, Knees and Toes Hands, Wrists, Elbows and More . . . From concussions to fractured toes, the IASIS Centers for Orthopedic and Sports Medicine offer fellowship trained Orthopedic specialists to care for you. Many of our doctors have completed fellowships in Orthopedic subspecialties that include: • • • • • •
Foot & Ankle Hand & Upper Extremity Shoulder Total Joints Spine Sports Medicine
Our ten convenient locations along the Wasatch front focus on injury prevention, diagnosis, treatment and rehabilitation. We offer surgical and non-surgical treatment options based on each patient’s personal needs and recovery goals. Meet Our Newest Subspecialty Team Members Spencer H. Amundsen, MD and Daniel Hatch, MD have both joined the Center of Orthopedic & Rehabilitation Excellence in West Jordan. Dr. Amundsen is a Harvard trained Total Joint Specialist, who earned his Medical Degree at the University of Utah. Dr. Hatch just completed a Harvard Shoulder and Elbow Fellowship, and earned his Medical Degree at Georgetown University School of Medicine. Joshua Hunter, MD has joined Comprehensive Orthopedics & Sports Medicine. He earned his Medical Degree at the Medical College of Wisconsin. Dr. Hunter then completed a fellowship in Foot & Ankle Surgery at the OrthoCarolina in North Carolina.
Center of Orthopedic & Rehabilitation Excellence West Jordan 801-568-3480 Center of Orthopedic & Rehabilitation Excellence West Valley City 801-964-3925 Comprehensive Orthopedics & Sports Medicine Salt Lake City 801-533-2002 Sandy 801-533-2002 Holladay 801-533-2002 Park City 801-533-2002
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Davis Orthopedics & Sports Medicine Layton 801-773-3900 Clinton 801-773-3900
Centers of Orthopedics & Sports Medicine AN EMPLOYED PHYSICIAN GROUP
Endurance Orthopedics & Sports Medicine Salt Lake City 801-424-5042 Paulos Toronto Orthopedics & Sports Medicine Cottonwood Heights 733-9924
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HEALTHY MAGAZINE | Advisor Client Content
WASTE NOT WANT NOT UTILIZING YOUR AVAILABLE HEALTHCARE BENEFITS FOR DENTAL WORK. The end of the year is a great time for reflection, an opportunity to look back on the past twelve months and examine how things are going in you and your family’s life. Many people measure their yearly progress by the changes in these three aspects: financial growth, physical health, and social influence. This is your chance to consider these three categories, what you are happy with, and what you want to improve during the next year. What many people overlook is the influence that their dental health plays on each of these three aspects of life. Too often people wait until they are in pain to visit their dentist. What they don’t realize is that by waiting until a significant problem arises, they are negatively affecting their physical health, increasing the likelihood that the procedure they need will be more costly, and overlooking the impact their smile, or lack thereof, has on their social life. Visiting the dentist isn’t on the top of most people’s priority list. But take a moment to consider the benefits of visiting your dentist on a regular semi-annual basis, not just when your teeth are bothering you. FINANCIAL
SOCIAL
•
If you have insurance, be sure to take full advantage of your premiums you have paid all year. If you aren’t going in for your covered bi-annual check-ups and cleanings you are paying for coverage that you are entitled to but not using. Most dental insurance plans cover this expense, so there is no reason not to use it.
•
•
Even without insurance, regular visits for an exam, cleaning and X-rays can be a good financial decision. Regular exams provide a chance to diagnose problems before they become larger issues. Taking care of minor issues before they become costly major problems is always more comfortable, and less costly.
HEALTH •
•
You still have some time to visit your family dentist before the year ends. Taking care of your teeth provides you with a great smile, while also allowing the financial, health, and social aspects of your life to benefit.
Joseph S. Maio D.D.S.
Poor oral health has been shown to be a factor in serious health conditions such as: Cardiovascular disease, dementia, and respiratory infections and even pre-term birth. Everyone knows having pain in your mouth can have a significant negative influence on your day. Simple things like eating, talking, and sleeping, all become bothersome when a tooth is hurting.
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First impressions can make a huge impact in your life. Many surveys confirm that the first thing a majority of people notice is your smile. Events like a first date or an important job interview can hinge on how the other person first perceives you. Having a smile you are proud of will not only boost your confidence, it will also increase other people’s perception of you. There are many ways to improve a smile from a simple take-home whitening kit to a complete cosmetic smile makeover. If you are self-conscious about your smile, schedule a consultation with your dentist and discuss your options.
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 institute, Regis University, where he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt Lake, Utah, and Tooele counties.
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HEALTHY MAGAZINE | Advisor Client Content
Getting Smaller Is a
BIG GIFT
Holiday weight loss goals matter for your loved ones and your future.
W
hat is your plan for the Holidays? Many think of holidays as a time for giving. What are you doing for yourself that would also help the special people in your life? May I suggest getting healthier. One of the “biggest” things you can do for your loved ones is to get smaller. Most people don’t want to lose their luggage but rarely is anyone disappointed in losing some of what they are carrying around 24/7 when it’s more than they should have. Sure, you may ask, but what am I supposed to do? Follow as many healthy suggestions you can reasonably can. If that is still not working and you need help then what? Have you considered weight loss surgery but were too afraid of the risks, complications, expense? Have you considered Lap-Band? It is still the safest surgical option available. It is also adjustable and reversible, with a fast recovery time; most people are back to work in a week. It will help you feel better, have more energy, be healthier and can help with a better outlook on life! It’s not magic. It’s a tool to help you get where you would like to be, like a car or bike helps you get were you want to go.
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It can help you feel less hungry, more satisfied on smaller portions and more comfortably eat portions that will help you fit into the life you may be missing out on. There are many die-its out there and several surgical options. This one doesn’t irreversibly alter your intestinal tract. Consider your priorities, abilities, hopes and dreams and make it happen. If weight loss is one of those then do it. If you need some significant help then consider a Lap-Band. If could change your life. By the way, did you know you can even use your Health Savings Account funds for any uncovered expenses?
Darrin F. Hansen, MD, FACS Utah Lap-Band and General Surgery 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.
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PHILLIP C. HOOPES ,MD
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Hoopes Vision Correction Center 801-568-0200 hoopesvision.com
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801-984-3400 www.physiciangrouput.com
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Hoopes Vision Correction Center
Intermountain Sleep & Neurology Center
PHILLIP C. HOOPES, JR., MD
MAYA THOMAS, MD
801-568-0200 hoopesvision.com
city / state / zip code
801- 266-5559 sleepdiagnostic.com
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STEPHEN L. BARLOW MD, VICE PRESIDENT
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Skilled physicians. Leading-edge technology. Expert cancer care. Dealing with cancer can be difficult and overwhelming. That's why it's important to get the latest treatment options from a compassionate, expert medical team that utilizes proven technologies. Our team develops personalized care plans designed to take our patients from cancer fighters to cancer survivors. To learn more about our doctors, our treatments, and our technology visit utahvalleyhospital.org/cancer.
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