Healthy Utah | December 2016 by Healthy Magazine

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December 2016

enjoy the holidays with us

bluelemon.com Salt Lake City, UT 801.328.2583 55 W. South Temple

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Highland, UT 801.756.7993 11073 N. Alpine Hwy

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Sandy, UT 801.944.7750 11372 S. State Street

Ogden, UT 801.612.2583 339 East 2250 South

Farmington, UT 844 Clark Lane (Station Park) Healthy-Utah.com

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December 2016

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 4 HEALTHY UTAH

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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) Douglas Denys, MD Facebook.com/HealthyUT

Glen Porter, MD

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December 2016

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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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December 2016

DECEMBER 2016

WAYS TO BE HAPPY WANT TO BE A LOT HAPPIER? SCIENCE SAYS DO ANY ONE OF THESE 9 THINGS. OR DO THEM ALL. THEY WORK. SCIENCE SAYS SO.

My Money Manager

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.

App, App and Away

We dabble in games and squander time on Instagram, but smartphones should be much more. Let your device make life simpler and better with these ingenious apps.

Contention, greed, and exhaustion threaten us during the holidays, but a simple gameplan makes the season much brighter.

There are some great snacks out there waiting for you. Why go back to the same old, same old?

Why all the big players are pushing their telehealth platforms, and what it means for the future of medicine.

Holidangers

Winter Snack Guide

What did people use before scented candles? Simmer pots! Try these easy recipes to make your house smell amazing.

Try making your own blush and facial mask. Use these recipes to know what your applying isn’t harmful.

Simmer Away the Winter

How Your Life Seems More Complicated Than It Is

So you’re drowning in activities and responsibilities, and there’s no buoy in sight. Here are some ideas on how to rearrange the pieces of your life so they fit better.

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Build Your Beauty

Plus: The Annual Healthy Magazine Gift Guide Recipes to Lighten The Season

Telehealth In Utah

Work, Work, Work!

When to start working each day, and how long to work for greatest productivity, along with some other tips. Here’s a hint: your age matters.

Dangerous Apps For Kids Smartphones give us access to the world, but also give the world access to us. Learn how to protect your children.

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HOLIDAY WISH LIST Breast Augmentation Facelift Mommy Makeover Tummy Tuck Gynecomastia Anti-Aging Treatments Liposuction CoolSculpting

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680 East Main Street, Suite 202 | Lehi, UT 84043 Facebook.com/HealthyUT

December 2016

Healthy

FROM THE EDITOR

SIMPLICITY SOMEWHERE ALONG THE WAY WE GOT THE NOTION THAT MORE IS BETTER. UNFORTUNATELY WE SPEND MOST OF OUR TIME PURSUING MORE, WHICH MEANS WE AREN’T HAPPY WITH LESS. (Or simply just happy, period.) Whatever happened to ‘less is more’? Which begs the question—more of what? Or less of what? I submit that the answer to those questions for each of us personally is the key to our happiness. I read some striking statistics in the book, Affluenza – The All Consuming Epidemic, by John de Graff. He points out that Americans boast a higher GDP than Europeans because Europeans use a larger portion of their productivity for leisure, and leisure isn’t a GDP ‘product.’ “Americans,” he notes, “work nearly nine weeks longer each year than the western Europeans.” And yet Europeans seem to be faring much better than we are in terms of general health rates. Coincidental? He continues: “We (Americans) have the most product, the widest choices, but is that what life is about? I think our priorities are out of whack. We have the greatest gap among industrialized nations between rich and poor, and that seems to press everybody to compete to live like the people at the top. We focus on producing and consuming stuff, and we’ve forgotten that all of these other values are losing out: friendships and family, health and civic participation, a future for our children.”

WITH

DECEMBER 2016

ASK YOURSELF: • • •

VOLUME XVI, 12

If money were no object, what would you do in life? If you have only 5 years left to live, how would you change your life? If you had only a day to live, what did you NOT get to do, or become?

When we cut out the clutter and truy simplify, it’s not about just sustaining or materializing life. It’s about truly living life. Life isn’t a race or a competition to win, rather, it’s a canvas to paint or a blank page on which to write. How poetically do you live your life? How often do you seize the day? Can you define what’s deeply meaningful in your life? Do you live your life pursuing or strengthening that meaning? Which would rank higher—your job or family, your stuff or your friendships? Do you have friendships simply because of your stuff? Do you take time for creativity and spirituality in your life? Typically, when people honestly answer these types of questions, having more or enough isn’t as important to them as having intimacy and connection and personal inner growth. Not surprisingly, much of what we really want doesn’t cost a lot of money. But pursuing our dreams does require management of money, and sometimes choosing to downsize and apply a budget. For me it all comes down to time. How we spend it—how we consume it. Time is what you really need to give to others, and really, what you want from them. Time is money, and your attention and focus is a gift. Think about that as you decide what to ‘get’ your mom this year.

I consider this to be a profound spiritual issue. Think about it—we earn three times as much as our grandparents did, so why aren’t we three times as happy? Income and earning money gets emphasized more than happiness, family, or even freedom. We daily jog on a steady treadmill of materialism, but don’t seem to be gaining much ground in areas of real importance. As the holidays, and all their materialism tidal-wave around us, we need to consider some fundamental questions about where we’re going, and why.

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.

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December 2016

WAYS TO BE HAPPY

WANT TO BE A LOT HAPPIER? SCIENCE SAYS DO ANY ONE OF THESE 9 THINGS. OR DO THEM ALL. THEY WORK. SCIENCE SAYS SO.

Everyone wants to be happy, but many people aren’t. So how can you be happier? Well, there’s good news and bad. Unfortunately, approximately 50% of your happiness, your “happiness set-point,” is determined by personality traits that are largely hereditary. Half of how happy you feel is basically outside your control. (I know. That kinda sucks.)

WRITTEN BY JEFF HADEN / @jeff_haden

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The good news is that 50% of your level of happiness is totally within your control: things like your relationships, your health, your career, the things you do... so even if you’re genetically disposed to be a Debbie Downer you can still take steps to make yourself a lot happier.

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HERE ARE NINE SCIENCE-BACKED THINGS THAT YOU CAN DO TO BE HAPPIER:

DO WHAT YOU DO BEST AS OFTEN AS YOU CAN. You know the old cliché regarding the starving, yet happy, artist? Turns out it’s true: artists are considerably more satisfied with their work than non-artists even though the pay tends to be considerably lower than in other skilled fields.

Why? I’m no researcher, but clearly the more you enjoy what you do and the more fulfilled you feel by what you do, the happier you will be. In The Happiness Advantage, Shawn Anchor writes that when volunteers picked “one of their signature strengths and used it in a new way each day for a week, they became significantly happier and less depressed.”

Everyone has at least a few things they do incredibly well. Find ways to do those things more often. You’ll be a lot happier.

It’s easy to focus on building a professional network of partners, customers, employees, connections, etc., because there is (hopefully) a payoff. But there’s a definite payoff to making real (not just professional or social media) friends. Increasing your number of friends correlates to higher subjective well-being; doubling your number of friends is like increasing your income by 50% in terms of how happy you feel. And if that’s not enough, people who don’t have strong social relationships are 50% more likely to die at any given time than those who do. (For relative loners like me, that’s a scary thought.) Make friends outside of work. Make friends at work. Make friends everywhere. Above all, make real friends. You’ll live a longer and happier life.

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So be grateful for what you have, and then actively try to achieve more. If you’re pursuing a huge goal, make sure that every time you take a small step closer to achieving it, you pat yourself on the back. But don’t compare where you are now with where you someday hope to be. Compare where you are now to where you were a few days ago. Then you’ll get dozens of bite-size chunks of fulfillment -- and a never-ending supply of things to be thankful for.

It will also remind you that even if you still have huge dreams, you have already accomplished a lot -- and should feel genuinely proud.

And probably a lot more successful.

MAKE REALLY GOOD FRIENDS.

In one study couples who expressed gratitude in their interactions with each other experienced increased relationship connection and satisfaction the next day -both from the person expressing thankfulness and (no big surprise) the person receiving it. (In fact, the study’s authors say gratitude is like a “booster shot” for relationships.) Of course the same is true at work. Express gratitude for an employee’s hard work and you will both feel better about yourselves.

Happy people focus on what they have, not on what they don’t have. It’s motivating to want more in your career, relationships, bank account, etc., but thinking about what you already have, and expressing gratitude for it, will make you a lot happier.

Goals you don’t pursue aren’t goals, they’re dreams... and dreams only make you happy when you’re dreaming. Pursuing goals, though, does make you happy. David Niven, author of 100 Simple Secrets of the Best Half of Life, writes, “People who could identify a goal they were pursuing [my italics] were 19% more likely to feel satisfied with their lives and 26% more likely to feel positive about themselves.”

ACTIVELY EXPRESS YOUR GRATITUDE AND THANKFULNESS.

Another easy method of fostering thankfulness is to write down a few things you are grateful for every night. Another study showed that people who wrote down five things they were thankful for once a week were 25% happier after 10 weeks; in effect, they dramatically increased their happiness set-point.

Of course it’s unreasonable to think you can chuck it all and simply do what you love. But you can find ways to do more of what you excel at. Delegate. Outsource. Start to shift the products and services you provide into areas that allow you to bring more of your strengths to bear. If you’re a great trainer, find ways to train more people. If you’re a great salesperson, find ways to streamline your administrative tasks and get in front of more customers.

ACTIVELY PURSUE YOUR GOALS.

PLAN A TRIP... EVEN IF YOU NEVER TAKE IT. As opposed to actually taking a holiday, simply planning a vacation or break from work can improve your happiness. A study published in the journal Applied Research in Quality of Life showed that the highest spike in happiness came during the planning stage of a vacation as people enjoy the sense of anticipation:

HELP OTHER PEOPLE AS OFTEN AS YOU CAN. While giving is usually considered unselfish, providing social support may be more beneficial than receiving it. Intuitively, I think we all know that because it feels awesome to help someone who needs it. Not only is helping those in need fulfilling, it’s also a reminder of how comparatively fortunate we are -- which is a nice reminder of how thankful we should be for what we already have. Plus, receiving is something you cannot control. If you need help -- or simply want help -- you can’t make others help you. But you can always control whether you offer and provide help. And that means you can always control, at least to a degree, how happy you are, because giving makes you happier.

“In the study, the effect of vacation anticipation boosted happiness for eight weeks. After the vacation, happiness quickly dropped back to baseline levels for most people.” Try it. Think about where you’d like to go and plan the trip, even if you can’t afford it right now. Much of the fun is in the planning, plus you never know: if you work hard enough at your plan you might find you actually can afford to go. Win-win.

Continued on next page >>>>>

December 2016

>>>>> Continued from previous page

MAKE MONEY... BUT ALSO MAKE MEMORIES. Money is important. Money does a lot of things. One of the most crucial being that it creates options. But beyond a certain point, money doesn’t make people happier. After about $75,000 a year, money doesn’t buy more (or less) happiness. “Beyond $75,000... higher income is neither the road to experience happiness nor the road to relief of unhappiness or stress”, say the authors of one study.

EXERCISE FOR TWENTY MINUTES AFTER YOU WAKE UP. Researchers at the University of Vermont found that aerobic training of “moderate intensity,” with an average heart rate of around 112 beats a minute--elevated, sure, but it’s not like they were hammering away -improved participants’ mood for up to twelve hours after exercise. According to Dr. Jeremy Sibold, “Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours. This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed.”

“Perhaps $75,000 is the threshold beyond which further increases in income no longer improve individuals’ ability to do what matters most to their emotional well-being, such as spending time with people they like, avoiding pain and disease, and enjoying leisure.”

Clinical Research Study

And you’ll also feel smarter; exercise creates new brain cells and makes those new cells more effective. As Gretchen Reynolds says, “Exercise does more to bolster thinking than thinking does.”

DELWEISSAndclinical research studyanother is evaluating if you don’t buy that, here’s take: “The materialistic drive and satisfaction with life are negatively related.” Or, in layman’s terms, possessions tendsdrug to make you less ety and eﬀectiveness of“Chasing an investigational happy.” derate to severe endometriosis pain.

So there you go: Work out first thing. Feel better. Be smarter. Sure, you could work out after work, but then the happy feelings and extra brain power will be wasted while you’re asleep. Remember, you only need to do about 20 minutes of moderate aerobic exercise. For most people, “moderate” means your heart rate should be within 100 to 120 beats per minute depending on age, fitness level, medical conditions, etc.

Think of it as the bigger house syndrome. You want a bigger house. You need a bigger house. (Not really, but it sure feels like you do.) So you buy it. Life is good... until a couple months later when your bigger house is now just your house. New always becomes the new normal.

y may last up to about 15 months aboutbursts of happiness. To be “Things” provideand onlyinvolve momentary happier, don’t chase as many things. Chase a few experiences isits. instead.

be able to join the study if you:

8 to 45 years old and have not gone through menopause been surgically diagnosed with endometriosis in the past 7 years and have pain oms during your period and at other times in your menstrual cycle ot have a history of osteoporosis or another bone disease ot pregnant or breastfeeding or planning to get pregnant within the next 10 months Clinical Research Study

That’s a small price to pay for being happier all day.

LIVE THE LIFE YOU WANT TO LIVE. Bonnie Ware was a palliative care worker who spent time with patients who had only a few months to live. Their most common regret they expressed was “I wish I’d had the courage to live a life true to myself, not the life others expected of me.” What other people think -- especially people you don’t even know -- doesn’t matter. What other people want you to do doesn’t matter. Your hopes, your dreams, your goals -- live your life your way. Surround yourself with people who support and care not for the “you” they want you to be but for the real you.

e 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 o determine if you eligible to participate. the safety and effectiveness of an investigational drug the safety and eﬀectiveness of an investigational drug for moderate to severe endometriosis pain. rticipation is voluntary. You willtoreceive for moderate severe investigational endometriosisstudy pain. medications and ated testsTheand procedures at no cost. study may last up to about 15 months and involve about 12 study visits.

Make choices that are right for you. Say things you really want to say to the people who most need to hear them. Express your feelings. Stop and smell a few roses. Make friends, and stay in touch with them.

You may be able to join the study if you: • Are 18 to 45 years old and have not gone through menopause

AND A BONUS TIP

• 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

ARN 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 HE STUDY, CALL: You may be able to join the study if you:

Courtesy of Jeff Jahn, a fellow Inc. columnist and part of the Young Entrepreneur Council, who sent me this:

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

“I have one to add. I’ve found that there are almost always one or two things on my “to do” list that aren’t necessarily big, but that I really don’t want to do. When I let them linger, I finish the day with a level of stress and weight that keeps me from enjoying the afternoon.

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 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.

TO LEARN MORE OR SEE IF YOU MAY QUALIFY FOR THE STUDY, CALL: OBE2109_21June2016

QUORUM REVIEW APPROVED INSTITUTIONAL REVIEW BOARD

“If instead I make the commitment to hit those first thing in the morning and get them off my plate, my level of relaxation and happiness at the end of the day goes through the roof.”

QUORUM REVIEW

14 HEALTHY UTAH

APPROVED

INSTITUTIONAL

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 December 2016 15

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>> Fitness Holiday plan

12 DAYS OF FITNESS

Your holiday guide to the BY HEALTHY-MAG.COM

olidays can be crazy, and fitting a trip to the gym on your milehigh to-do list is anything but convenient. Healthy Magazine has explored and put these top 12 gym-free workouts to the test. The best part is they can be done at home or from a hotel. No stretchy bands, balls or dumbbells needed. These tried and true fitness routines will leave you feeling festive and guilt-free. Do one or all to amp up the difficulty as you countdown to Christmas. Plus, you will have already had a jump start on the New Year. That common Christmas song you’re no doubt familiar with is now the model for one solid workout. Here are 12 exercises that will amp up your holiday training.

EXERCISE #1 SIDE BRIDGE WITH ABDUCTION Lie on your left side with your elbow directly beneath your shoulder and with legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line. Lift your right leg at least 6 inches. Lower and repeat on each side to complete one set. Reps: 10-12. Sets: 2-3

EXERCISE #2 DOUBLE-STOP PUSH-UP In push-up position keep hands slightly wider than your shoulders and your back straight. Keeping your neck in line with your spine, lower yourself halfway and hold for one second. Continue lowering until your chest is only a couple of inches from the floor. Pause, then push back up to the halfway point and pause again before finally pressing back up to start. Too hard? Do the move with your knees on the floor. Reps: 10-12. Sets: 2-3

HEALTHY UTAH DECEMBER 2011

16 HEALTHY UTAH

See your progress soar by swapping your stale workouts for a unique holiday plan that you can stick to.

EXERCISE #5

EXERCISE #3

BURPEE OR SQUAT THRUST Squat low in a “frog” position. Kick your feet out behind you so that you are in the top of a push-up position. Jump your feet back under you to the “frog” position. Now jump straight up with arms overhead. Reps: 10. Sets: 2-3

EXERCISE #4

LUNGE JUMP Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward. Repeat, switching legs again. Reps: 10. Sets: 2-3

V-UP FULL CRUNCH Lie faceup on the floor with legs and arms straight. Hold your arms straight above your head to form a straight line. In one movement, simultaneously lift your torso and legs and try to touch your toes. Return back to the starting position. Reps: 10-12. Sets: 2-3

ine t u o r y a d i Hol

Healthy-Utah.com

>> Fitness Holiday plan BREAK A

SWEAT MOUNTAIN CLIMBER In a push-up position with your arms straight, form a straight line from your head to your ankles. Lift the right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position and repeat with your left leg. Alternate back and forth for 30 seconds. Sets: 2-3

JUMPING JACK Step instead of jump and keep arms even with the chest as they move. For a more advanced version, rotate while you jump and see if you can make your rotations as big as possible. For example, see if you can jump 360 degrees in 2 or 3 jumping jacks, then change directions. Reps: 12. Sets: 2-3

WINDSHIELD WIPER Bend your knees and lift your legs until your thighs are above your hips. Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor, then bring your legs back to center. Next, lower them to the right. Reps: 12. Sets: 2-3

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EXERCISE #9 WRAPAROUND ANKLE TOUCH Stand with your legs together and bend your right knee 90 degrees so you’re balancing on your left leg. As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips. Keep your back as straight as possible while reaching. Press back up to start. Repeat on your right leg. Reps: 10-12. Sets: 2-3

EXERCISE #10 TRICEP DIPS Sit on a bench or chair. Begin with the hands next to or slightly under the hips. Lift up onto the hands and bring the hips forward. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down. Push back up without locking the elbows. Reps: 10-16. Sets: 2-3

EXERCISE #11 CALF RAISES Stand on the edge of a step. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. Reps: 10-15. Sets: 2-3

tine u o r y a d i l Ho Exercises using your bodyweight work well but are greatly underutilized. Using gravity as an aid, our bodyweight acts as an outstanding source of resistance we can use to put together effective workouts. Use this holiday fit guide to complete one or all of the recommended workouts. Your body will thank you.

EXERCISE #12 THE T-PUSH-UP Get in your regular push-up position. Explode up (as if you’re trying to push the ground away) and turn your body to one side. If done correctly, you should be balancing on the side of your lower foot and one hand. As you extend the other hand up above you, your body should resemble the letter “T.” Face forward on your way down and perform the next repetition facing the other side. Reps: 10. Sets: 2-3

HEALTHY UTAH DECEMBER 2011

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It’s all within reach

December 2016

December 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

20 HEALTHY UTAH

Dec 21 vs Kings Dec 23 vs Raptors Dec 29 vs 76ers Dec 31 vs Suns

Healthy-Utah.com

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 December 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 December 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!

December 2016

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

22 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.”

Healthy-Utah.com

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

December 2016

ER CARE CLOSE to HOME in LAYTON & ROY

Whether it’s a broken bone, a deep cut that needs stitching, or something more serious, we are prepared to take care of your medical needs 24 hours a day, 7 days a week. Our board-certified emergency room doctors and nurses are here to handle a medical crisis with timely, high-quality treatment. DAVIS HOSPITAL AND MEDICAL CENTER’S EMERGENCY TEAM OFFERS: q 24-hour care q Fast track for minor illnesses and injuries

q STEMI response team for quick heart attack treatment

q Board-certified emergency physicians

q Online ER check-in at UtahER.com

q Stroke receiving center

q Bedside registration

q Shorter wait times

q Advanced imaging services including MRI, CT, ultrasound and X-ray

Call 866-431-WELL or go to DavisHospital.com for more information. If you are having an emergency, call 9-1-1.

1600 W. Antelope Dr., Layton, Utah 84041 | 3451 W. 5600 South, Roy, UT 84067

Out Sooner.

24 HEALTHY UTAH

WAIT FROM HOME, NOT THE ER.

Visit UtahER.com, hold your place in line and arrive at your projected treatment time. It’s that simple.

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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

December 2016

You Should Know Earlier work/school times mean

LESS SLEEP

Just go to bed earlier? Research says people just don’t do it. 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.

5-Second Rule Not True For all Foods Researchers at Rutgers recently showed that the 5-second rule for eating food that has been on the ground is not of much value. They dropped four kinds of food on contaminated surfaces (salmonella, E. coli), and analyzed the food. The foods were watermelon, gummy candy, bread, and bread with butter. Watermelon was the most contaminated food, and the candy was the least contaminated. Researchers say moisture seems to be a big factor in the transfer of bacteria, so avoid eating any wetter food that has been on the ground. The researchers also said food can be contaminated instantly upon touching the floor. But it is true that the longer food is on the ground, the more contaminated it gets. Source: Applied and Environmental Microbiology

Pepto-Bismol For Travel Bugs Traveler’s diarrhea (TD) is a common issue, and one that can easily show up during holiday trips. It is caused by ingesting contaminated water or food, but it can also come about as a result of anxiety, allergies, fatigue, and dietary changes. There has been some documented success in preventing TD by taking two chewable Pepto-Bismol tablets or two ounces of the liquid four times a day before and during travel. Be aware, however, that children should not take PeptoBismol for more than three weeks. Sources: nytimes.com, The Journal of the American Medical Association

Sneezing Facts and Fiction • Does your heart stop during a sneeze? This is an old wives tale, and sometimes it certainly feels like it’s true, but what you’re really feeling is an air pressure change. The heart, thankfully, isn’t disrupted by a petty sneeze. • Tweezing your eyebrows can make you sneeze. This is true. When the nerve endings on your face are irritated, it can send signals to the nasal nerve, causing you to sneeze. • Why do I sneeze more than once? A sneeze is the body’s mechanism for getting rid of irritants in the nasal passages. If you sneeze multiple times, you just have a weaker sneeze, and the irritants didn’t leave after one. • Bright light makes you sneeze. This is true, but only for a third of people. It generally happens when they move from dim to bright light. Source: npr.org

26 HEALTHY UTAH

Healthy-Utah.com

Hydration: You Need Lots of Water, But Much of That Is In Food In 1945 it was recommended that people consume about 2.5 liters of water a day. Many people mistakenly thought that meant to drink that much water, forgetting how much water common foods contain. For example: Milk, strawberries, lettuce, celery, pickles:

90-99% water Yogurt, apples, grapes, oranges, broccoli:

LISTEN UP GUYS!

Men Who Eat Salad Smell More Attractive to Women Low-carb, fruit and vegetable rich diets produced a more floral,

80-89% water

fruity and sweet sweat,

Bananas, avocados, cottage cheese, potatoes, corn:

while high-carb diets

70-79% water This means that a serving of these foods is additionally a serving of water. And remember that most foods have a significant amount of water. Even a steak is about half water!

resulted in a stronger, less pleasant body odor, recent research says. Source: Evolution and Human Behavior

Source: Vox.com

Pollution In the Brain Magnetic nanoparticles called magnetite, which are produced during combustion (like in an engine), have been found in human brains, recent research shows. These particles are found in high levels in polluted areas. Researchers are worried that these particles are toxic, and may be a risk factor for brain diseases like dementia. Source: Proceedings of the National Academy of Sciences

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December 2016

Stay Financially Fit During the Holidays

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–December 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.

28 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

S P O N S O R E D

B Y

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Holiday

Planning Made Easy

During this time of year, itâ&#x20AC;&#x2122;s easy to get carried away by the spirit of giving. Make sure you stay on track financially by registering for My Money Manager from Mountain America.

With this free personal financial management tool, you can: See your complete financial pictureâ&#x20AC;&#x201D;all your accounts are viewable in one convenient location. u More easily set savings goals and follow through on them. u Better understand your financial habits. u And more. u

Try My Money Manager today. www.macu.com/mymoneymanager

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December 2016

FI T N ES S

STU

INS

IDE

ICK

ROWS FOR WORKOUT WOES

30 HEALTHY UTAH

REA

ILL

? TR YT

MA CH

INE

Healthy-Utah.com

or a simple cardio workout, just hop on the row machine for 10-20 minutes. A good pace for someone who is relatively fit is 18-22 strokes per minute. That is a stroke every 3-4 seconds.

WHY ROWS? • Excellent for the back, which is often neglected. • Low impact cardio, which is great for the middle aged. • Works the whole body, which is always a good thing.

For a more intense rowing experience, try an interval workout, described below. *These workouts are for rowing machines with sliding seats.

INTERVAL WORKOUT FOR THE ROW MACHINE Row machines can be a little tricky for people who’ve never used them, because mastering the proper technique isn’t easy, and because many aren’t sure how to push themselves. First, about form: The proper order when extending in a row is to engage the legs, then the core, then the arms. After finishing the extension, recovery is the opposite: punch out the arms, then bring in the core, then bend the legs. Here’s a simple guide for good intermediate workouts that can be integrated into your weekly fitness plans.

#1 5 MINUTES: alternate between the following 30 SECONDS: at 24-26 strokes a minute (spm) 30 SECONDS: at 28-30 spm

#2 WARM UP: Do 5 minutes of rows at 15-20 spm SPRINT: 2 minutes at 25-28 spm REST: 2 minutes MEDIUM EXERTION: 4 minutes at 20-25 spm REST: 2 minutes SPRINT: 2 minutes at 25-28 spm REST: 2 minutes COOL DOWN: 3 minutes at 15 spm

PRO-TIPS: #1

Rowing is about rhythm, so find some up-tempo music that you can workout to.

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TOTAL TIME: 22 minutes

Most of the power should come from the legs.

The extension phase should last half as long as the recovery phase (when you’re coming back into the bent-knee position).

WHAT IF I DON’T HAVE A ROW MACHINE? There are multiple alternatives that workout similar muscle groups, though the benefits are slightly different. Try the following:

• Bent-over barbell row • Seated cable rows • Single-arm dumbbell row December 2016

WRITTEN B Y MIC HAEL RIC HARDSON

Holidangers DONâ&#x20AC;&#x2122; T CROSS THE LINE BE T WEEN PLEASANT AND PAINFUL.

32 HEALTHY UTAH

Healthy-Utah.com

If you don’t keep your guard up, the holidays will leave you holidazed. Here are some common holidangers and how to safely stay away from them.

It’s pretty easy to let the mind get overrun with what you need and want, but isn’t this season about giving? We’ve probably learned this lesson before, but sometimes it doesn’t stick: giving feels better than receiving.

The holidays are about family, and sometimes it’s hard on spouses to have to ditch their own families for their spouse’s. This can be especially hard for newlyweds who are used to spending time with their own families.

You Get Too Caught Up On Things and Yourself

Evade this danger by helping refugees. If this winter seems stressful, consider what it would be like without knowing English and without having basic necessities. To make the holidays more meaningful, look into the following:

You Get Stressed Out Because You Have to Split Time With In-Laws

It is no crime to prefer spending time with your own family, but it is inconsiderate to disregard your spouse’s similar desires. There may be a temptation to focus on the annoyances of visiting a spouse’s family, while at the same time trying to minimize the conflicts associated with visiting your own family.

Avoid the danger: Here are some key points to remember when in-laws come into the picture: 1.

Remember that being with your spouse’s family is valuable because it is bound to teach you more about your spouse. After all, it’s the environment he or she was raised in.

gg Family mentoring, youth mentoring

gg Learn basic language skills of refugees you want to help

If you care about your spouse’s family, your spouse will love you more.

Your spouse probably cares very much that your children get to know their side of the family, even if it’s a distasteful, sometimes bothersome environment (for you).

gg Help teach English gg Donate school supplies or toiletries gg Donate money

These acts of service need not be done alone. There are donation centers and refugee centers to work with, such as: gg Refugee Education and Training Center, Salt Lake City, serverefugees. org

gg United Way of Salt Lake, uw.org gg Catholic Community Services, ccsutah.org

gg LDS Charities, ldscharities.org 7.

Don’t be walked on. Some people are tempted to always yield to their spouse’s family demands, which can breed inner resentment. Always be positive when going to see your spouse’s family. It can be a bummer to realize your own family is together without you, but this is what the sacrifice of marriage is all about. Don’t commit too soon. This is a rookie error that leads to a lot of conflict. Always consult with your spouse and plan how you’ll split family time at least a couple weeks in advance. Let your spouse know what’s most important to you. You may see Christmas as the most important family time, and your spouse may say it’s New Year’s for them. Never sacrifice the health of your relationship for a family visit. Be aware of when your relationship needs its own time.

The Pressure to Make Things Magical Is Too Much

Parents feel obligated to provide all the lights, tastes, moments and memories that are supposed to be associated with the upcoming holidays. Sometimes it’s just too much. Here’s the root of the problem: a slew of traditions rain down upon us during Thanksgiving and Christmas, and it’s up to a select few (mostly moms) to make them happen. Sooner or later, every parent pauses and says, “Wait a second, this is supposed to be magical for me, too.” Take inventory of your traditions— whether it’s some dish of food, display of lights, a decoration or activity—and ask yourself if these traditions bring the joy you’re looking for. Ask if the family actually cares that much about them. Decide if it’s time to create a more meaningful, less stressful tradition.

Some stressful traditions: gg Complicated light displays or decorations gg Difficult dishes and meals gg Endless treats gg Intricate ornaments gg 12 Days of Christmas gg Annual parties gg Travelling somewhere gg Window art

Some easy traditions: gg A timely movie gg Watch a football game gg Go find a family restaurant gg Read a book aloud together

If you’re at a serious stalemate, consider celebrating a holiday on a different day. It may feel strange at first, but it can be a necessity that you get used to.

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December 2016

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.

34 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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FALL PRIMETIME SCHEDULE

6p America’s Funniest Home Videos 7p Once Upon a Time 8p Secrets & Lies 9p Quantico

MON

7p Dancing With The Stars 9p Conviction

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

7p Grey’s Anatomy 8p Notorious 9p How to Get Away With Murder

FALL PRIMETIME SCHEDULE

TUES

WED

7P SUPERGIRL

7P THE FLASH

7P ARROW

8P JANE THE VIRGIN

8P NO TOMORROW

8P FREQUENCY

THURS

DC’S LEGEND

7P OF TOMORROW 8P SUPERNATURAL

Last Man Standing 7:31p Dr. Ken 8p Shark Tank 9p 20/20

FRI

THE VAMPIRE

7P DIARIES 8P CRAZY EX-GIRLFRIEND

Schedules subject to change

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December 2016 • twitter.com/abc4utah • facebook.com/cw30utah • twitter.com/UtahsCW30

Avoid

{OVER-STUFFING} This Holiday Season

WRITTEN BY JENNIFER CHRISTMAN, RDN, LDN, CPT Clinical Nutrition Manager at Medifast, Inc.

36 HEALTHY UTAH

Healthy-Utah.com

Try incorporating these tips during the holiday season to avoid over indulging and maintain your healthy lifestyle.

2 DON’T CHANGE YOUR

EATING PATTERN

Have you ever planned on “saving” your calories by dodging food all day for a party later that evening? Many people do, but what they don’t realize is that the body will naturally try to compensate for the lack of calories and nutrients later in the day. By skipping meals and starving yourself prior to the event, you’re more likely to overindulge and eat more than you would have had you maintained your normal eating pattern! So, stick to eating every few hours to help with metabolism, normal blood sugar levels, and preventing those binges later on.

3 BE PICKY! Let’s face it; there are bound to be several tempting treats that you cannot completely avoid because making and serving them are truly a part of your family’s holiday tradition. If you were completely honest with yourself, it wouldn’t be the holiday season without a taste, right? So, be picky when it comes to indulgences. Have a plan and carefully choose which higher calorie foods are truly worth it. Does your mom make the most amazing chocolate chip cookies? Is your aunt’s double chocolate cake a tradition? Choose wisely and watch your portion size to keep overall calories down.

4 KEEP THE DRINKS SKINNY 1 EAT BREAKFAST Start off the day with a balanced breakfast. Include at least three of the following for a nutrient dense and energy-packed meal: low-fat dairy, fruit, whole-grains, lean protein and vegetables. This will give you the nutrition you need to plan holiday activities, run errands, shop, or wrap gifts. Try a veggie omelet made with egg whites, peppers, mushrooms, tomatoes, and low-fat cheese. Include a glass of unsweetened almond milk or skim milk and a cup of berries to round out the meal. A balanced breakfast will help jump start your metabolism and give you the energy you need to stay focused throughout the day.

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OR AVOID THEM ALL TOGETHER

Free flowing alcohol tends to be a staple during the holiday season and can be a trigger for many people. A few drinks add extra, non-nutrient calories while lowering inhibitions, which leads to overeating. Avoiding alcoholic beverages when possible will help keep your calorie intake down. If you do choose to imbibe, stick with zero calorie mixers and light beers. Fill your glass with ice to add water and reduce the volume of the alcoholic beverage. While enjoying spirits, drink a glass of water in between each alcoholic beverage to ensure you stay hydrated.

5 WATER, WATER, WATER! Staying hydrated is one of the habits to help you sustain your energy level and keep you feeling your best. Keep a reusable water bottle with you at all times throughout the holiday season. When you go out shopping, refill it at a water fountain for free. When attending a party, try adding a little fizz and/or flavor to your hydration regimen with options like seltzer or sparkling water with a lemon or lime wedge.

6 AVOID GRAZING Prior to arriving at a holiday party, make a plan to avoid grazing. How many times have you stood by the buffet table and mindlessly ate whatever was being served while catching up with family and friends? By the end of the night, the number of calories you consumed is a complete and utter mystery. High-calorie foods, such as sweets and high-fat dips, are often a part of the holiday menu and can cause unwanted calories to add up fast. To prevent yourself from overeating, make a plan to create distance between you and the buffet table. Talk with friends in a different room other than the one with food in it to avoid grazing.

7 FILL UP WITH COLOR Fill your plate with low calorie, nutrient dense fruits and vegetables. Enjoy vegetables like; peppers, carrots, sugar snap peas, celery, cauliflower, and broccoli. Seasonal fruits like pomegranate, pears, oranges, and clementine make a sweet addition to any buffet. Filling half your plate with fruits and vegetables can ensure you keep your overall calorie intake low and get the fiber you need to stay full and satisfied.

December 2016

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? 38 HEALTHY UTAH

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HOOPES VISION

$ 1000.00 (500.00 OFF PER EYE)

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December 2016

“Life is really simple, but we insistonmakingit complicated.” -Confucius

CONTEM

PLATING COMPLIC ATION

WRI

40 HEALTHY UTAH

HOWL IFE

TTEN

BY M ICHA

EL R ICHA

RDS

SEEMS MORE COMP LICATE DTHA NIT

Healthy-Utah.com

TIS

A hilarious book called Reasons My Kid Is Crying compiles a list of ridiculous reasons why kids cry, submitted by parents along with pictures of the sobbing children. Here are some of the funniest reasons: •

“He thought the microwave ate his lunch.”

•

“Someone ate all the muffins (it was him).”

•

“There was a hot dog hidden in his cornbread (it was a corn dog).”

•

“I told him we couldn’t keep a lobster as a pet.”

•

“She keeps dropping her fork (she’s wearing oven mitts).”

•

“He thinks the letters on his shirt are upside down (because he doesn’t understand that’s only his point of view).”

•

“He couldn’t get the last Cheerio on the spoon.”

•

“He thought if he colored himself green we would grow into the Incredible Hulk (he did color himself green).”

Just a silly child, right? Well here’s the truth: someone has made the same observation about adult you. We’ve all cried over a metaphorical missing cake, and a lot of times, we were the ones who ate it.

LOOSE ENDS When things seem to be getting complicated, we tend to lose control of our thoughts and priorities, and we get riled up to feeling overwhelmed. Part of the problem is that the world is much more cerebral than ever. Technology today allows us to simultaneously juggle many different commitments, relationships and forms of entertainment. At any moment, we could be fulfilling one of a dozen tasks, and that thought is a heavy one to carry around. Inevitably, all our tasks, duties and to-dos that come from different segments of our lives will get jumbled. Every day, there is probably something each of us wanted to do that didn’t get done. Over the course of weeks, those little things that are left undone start to weigh on our minds, even though we probably can’t name specifics. It’s just a complicated clutter.

•

“I wouldn’t let him get a tattoo (he’s two).”

•

“There was no more cake, because he’d eaten it all.”

When things get messy in the mind, it’s easy to lose track of what we do and don’t need to worry about, so we worry about everything. Essentially, our grip on reality slips. We experience mental strain on a mirage of duties, and when commitments are all knotted up in our minds, they are heavier than what they would be when separated.

•

“T-rex’s jaw is not big enough to bite this Lego-man’s head.”

HOW AND WHY TO DO A MIND DUMP

•

“My son put himself in time out.”

Parents reading this probably have their own slew of similar stories. We know children can be illogical, absurd and funny this way, but adults often miss their own irrationalities. As grownups, we can paint an unrealistically dramatic portrait of our situation, failing to see things from a true perspective, just like a child. “Being overwhelmed comes from a breakdown of your thoughts about life, not a breakdown of your life,” lifehack.org writer Siobhan Harmer wisely observed. The children mentioned above can teach us about this concept. Take the child who was crying because there was no more cake, because he had eaten it all. In his eyes, life became distressingly complicated when the cake ran out. An adult will quickly observe that the child has made himself sad. There was a terrible lack of foresight on the child’s part and no accountability. Furthermore, the child fails to see that cake really doesn’t matter that much and that it’s not good for him anyway.

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Think of apps running in the background on your phone, that are draining battery and using data, without you knowing. The purpose of a mind dump is to gather all of your tasks, chores, ambitions and to-dos and have them present in front of you. Step 1: Get a pen and paper

The problem is, each day springs new commitments upon us. The car breaks down, a child gets sick, or one of a million other things happen that we don’t expect. When these surprises pop up, it can be difficult to integrate them into our days. The temptation is to be negative about it and to get overwhelmed, to see it as just another thing to do when you already have too much on your plate. Other responses to feeling overwhelmed include escaping and neglecting your duties, complaining and despair. But the hardiest people in life are the ones who are most open to change. They realize that change is life, not an inconvenience.

HERE ARE THREE THINGS TO DO WHEN A NEW TO-DO POPS UP: 1.

Stop saying, “I’m so busy.” You stress out yourself and those you interact with. These vocal complaints accomplish nothing.

Identify the most pressing thing that needs to be done, and do it! Action is a great way to relieve stress.

Think of your day in context of a year. Stepping back will help you overcome the blip that is today.

“It’s possible for a person to have an overwhelming number of things to do and still function productively with a clear head and a positive sense of relaxed control,” writes David Allen in Getting Things Done. “That’s a great way to live and work, at elevated levels of effectiveness and efficiency.”

REASONSWHY YOURLIFESEEMS COMPLICATED

Step 2: Record all tasks, duties, to-dos on the paper

• You’re thinking of all your commitments at the same time.

Step 3: Re-write this list in order of things that matter the most.

• You assume the worst about future situations.

As you do this, you’re essentially removing the weight of your to-do’s from your mind to the paper. You’re bringing reality into a firmer grasp, which is almost always relieving. Even if it’s a long list, there is something satisfying about knowing the quest ahead of you. There will always be things left undone, but you’ll feel more in control and more satisfied about life.

RESPONDING TO UNEXPECTED TASKS If we could only be left alone, we could complete the stuff we need to do, right?

• You overestimate how much other people care about things. • You’re trying to control the uncontrollable. • You aren’t able to say something is good enough and leave it alone. • You’re caught up in the moment. • You respond negatively to new things that pop up in your life. Sources: lifehack.org, imgur.com

December 2016

APPS TO MAKE MANY ASPECTS OF OUR LIVES BETTER AND SIMPLER. Make a call, snap a picture, text a friend. Is that all our smartphones are good for?

FINANCE

App, App and Away

A clean, reliable budget tracker that connects you to your financial institutions and your purchases in a simple way.

Digit

Sure, we dabble in an occasional game, and of course Facebook and Instagram vacuum up our time, but smart people in countries across the globe are constantly developing apps with better functionality, more practical uses and sleeker design. Itâ&#x20AC;&#x2122;s time we utilize our smartphones like the modern age allows us to.

42 HEALTHY UTAH

Wallet â&#x20AC;&#x201C; Budget Tracker (Android Only)

This app is for saving, which can be a hard habit to form. The app analyzes your spending and removes a small amount from your checking account every so often to put into savings.

Acorns For the inexperienced investor, this app takes small sums of money and invests them for you.

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FITNESS

Jefit This app works as a gym log to keep your fitness goals on track. It includes 1300 exercises to provide inspiration, and the interface is simple.

Runkeeper Track your pace, distance, weight loss and goals with this simple app that represents the best of the GPS fitness app world. With 45 million users, this app is quickly outpacing other apps with similar purpose.

C25K As the acronym suggests, this app helps you get off the couch and be able to run a 5k in 8 weeks (“C” for Couch). It’s a great goal applicable to millions.

Why you should use your bank’s app Some may avoid using a banking app because it is unfamiliar, but doing so sacrifices great convenience that usually won’t cost a dime. Paying bills, moving money to different accounts and depositing checks can be done in seconds, from the comfort of your home. “Using a mobile app to manage and move money is not only extremely convenient but now essential to most users,” said Ryan Caldwell, Founder and CEO of MX, a company that provides digital banking solutions to enhance the account holder experience. “You’re no longer limited by branch hours and burdened with travel. You have more time for what matters when you can deposit checks remotely or transfer funds to another person or account without the requirement of a teller.”

FitStar Yoga and Personal Trainer FitStar asks a simple set of questions at the end of every workout, so you’re not a sheep that gets crushed by generic workout routines. The personalization makes it a good fit for a broad range of people.

Nike+ Training Club Choose from more than 100 workouts crafted by trainers, for a wide variety of fitness levels. You can even pick your focus (get lean, toned, strong or focused). The videos are crisp and reliable.

Sworkit For those tired of YouTube workouts, which sometimes involve a time-consuming search, strange personalities and questionable advice, this is a great app. It lets you get started quickly, and lets you choose a workout duration.

Spring (iOS) Just shuffling a playlist doesn’t always cut it for an exercise session. This app matches your rhythm with the songs of the same rhythm. It’s great for runners looking to escape into their stride with the help of music.

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Continued on next page >>>>>

December 2016

E AT I N G

>>>>> Continued from previous page

HealthyOut Want lactose-free, low-fat food but you aren’t sure where to go? This is a great app for generating healthy ideas. It will show you specific dishes at restaurant chains around you that fit what you’re looking for.

OpenTable

PA R E N T I N G

Search restaurants nearby and make reservations from the app. OpenTable is great for the weekends when reservations can be a must. And the app has been around long enough that there is a broad selection of restaurants that participate.

Perfect Produce How do you pick a cantaloupe? How are you supposed to store apples? How do you help avocados last longer? This app will educate you as you make selections in the grocery store produce section, and will help you be smarter about keeping your produce at home.

Family Locator For parents worried about whether their child is where they think he or she is, this is a good app that utilizes the reality that most children have phones now. There are a few apps that offer this service, but Family Locator is probably the best.

Relax Melodies Need to de-stress? Use the soothing influence of sound with this highly rated app, and drown out the worries.

Don’t Cry My Baby

Ingredient1 (iOS)

This highly rated app let’s you choose from lullabies, instrument noises, white noise and more to calm your baby. Some other options are heartbeat, storm, dryer, tapwater and bird.

This is a good app for finding new things to cook at home. It lets you list ingredients you like and dislike, and suggests foods to make based on your profile.

Farmstand (iOS) This app connects you with locally grown food by pointing you to farmers’ markets, and connecting you with the local community of local food consumers.

AllergyEats Eating with food allergies is a hassle many parents deal with. This app allows you to find out which restaurants can accommodate your needs.

Kitchen Stories Free recipes, HD videos and photo instructions make this a very popular app. With millions of downloads and a high rating, it’s one to try out.

O R G A N I Z AT I O N / H O M E CalenGoo (Android)

Wunderlist

This is a calendar app you can really manhandle to make it what you want. Sync it with Google calendars or iCloud.

A simple to-do list app that will help you stay organized. Stylish and simple, this app has millions of downloads.

44 HEALTHY UTAH

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SERVING OUR PATIENTS IN UTAH AND BEYOND.

Group sessions are available (2-5 at a time). Let’s get started.

Herniated disk? Spine issues? We’re redefining what back surgery means with truly minimally invasive techniques.

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WE’VE MOVED!

WE ARE EXPANDING THE SERVICES AT OUR NEW HIGH TECH FACILITY IN ORDER TO PROVIDE THE MOST COMPREHENSIVE CARE TO OUR PATIENTS AND COMMUNITY. WE’LL BE COORDINATING ALL OF OUR RESEARCH FROM THIS NEW CAMPUS.

NEW LOCATION: 96 E. KIMBALLS LANE, SUITE 408, DRAPER UT OPENING SEPTEMBER 1ST BUILDING 3 WITH LONE PEAK SURGERY CENTER!

GROUND-BREAKING PROCEDURES

SMART F.I.T.

The SMART Clinic offers ground-breaking endoscopic and minimally invasive spine intervention procedures performed on an outpatient basis under local anesthesia, with only a ‘dot’ incision that is closed with a BandAid. In some cases, there is no incision at all. Now that’s a SMART change in spine care!

SMART F.I.T.(Functional Innovative Training) is a dynamic fitness program created by our physicians, physical therapists, and personal trainers. It is a multifaceted approach to fitness and wellness. The innovative cardio-strengthening program is based on exercise science and is individualized for your specific goals. It is designed to burn fat and strengthen muscles, as it synergistically improves your cardiovascular system. Since there is no set way of training, the body must be constantly challenged in different ways in order for the muscles to adapt and respond to functional activities. The program incorporates ploy-metrics, kickboxing, stability, cardiovascular, suspension and strength training with functional movements and balance awareness.

The SMART Clinic, fully staffed by board certified physicians, provides a comprehensive diagnostic, management and treatment facility with hospital and surgery center credentialing-the highest credentials possible. Their ground breaking endoscopic and minimally invasive treatments are equally as effective as conventional surgery—without the risk, pain, scarring and lengthy recovery associated with traditional, invasive procedures.

ENDOSCOPIC DISCECTOMY Minimally Invasive Spine Procedure for Herniated Disc Utilizing a high-resolution scope and an array of delicate instruments, this revolutionary procedure removes portions of a herniated disc without open surgery. No muscle or bone is dissected, and there is only one small incision, which means fast recovery and less pain. Furthermore, the procedure is quick, and the patient can soon resume normal activities. And the results speak for themselves: 9 out of 10 people who get this procedure experience pain relief.

CLINICAL RESEARCH OPPORTUNITIES FOR ALL PATIENTS CURRENT RESEARCH STUDIES FOR:

• Degenerative Disc Disease • Bilateral Knee Pain Learn more:

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WRITTEN BY HEALTHY UTAH MAGAZINE

Telehealth

IN UTAH

WHY ALL THE BIG PLAYERS ARE PUSHING THEIR TELEHEALTH PLATFORMS, AND WHAT IT MEANS FOR THE FUTURE OF MEDICINE.

Suppose a bank were to announce that it’s online services were terminated. Suppose Amazon said they would only be selling things in physical stores. It would be inconvenient, bad for business, and against the flow of the modern age. One day, we may have similar expectations from healthcare. “Telehealth is a tool that hopefully 5-10 years from now will be completely indistinguishable from the general continuum of care that a patient experiences,” said William Daines, MD, medical director for Intermountain Connect Care, a telehealth service that gives people access to medical providers 24/7/365. One day, Dr. Daines says, the word telehealth will go away, because its integration in healthcare will be so complete. Intermountain’s commitment to telehealth is strong, and the same can be said for other healthcare systems, including University of Utah healthcare, Mountain Star and Iasis. All of these groups have implemented some from of video medicine, allowing patients to see a doctor from their homes, and these groups have big plans to expand their telehealth services.

PATIENT POWER In the established medical system, the provider decides the specifics of a visit; the where, when and how of it is really out of a patient’s hands. “We want to bring it back to where the patient gets to set the terms of engagement,” Dr. Daines says. “The patient gets to decide where they are when they get care, and when they get care.”

46 HEALTHY UTAH

This on-demand concept resonates; surveys suggest that most people wish their provider would offer some kind of online healthcare. Truly, illness doesn’t know if it’s the middle of the night or a holiday. It also doesn’t care if you’re 100 miles away from the right doctor, or if you don’t feel well enough to get out of bed. Telehealth breaks down geographic barriers and provides convenience when people most want convenience: when they’re ill. Telehealth might actually be able to improve outcomes in some cases. Catching an illness early will generally result in better outcomes, and a video visit allows one to contact a provider faster, especially if you live in a rural area. “It’s not so much that we are inventing a new form of healthcare,” Dr. Daines says, “we are bringing the healthcare delivery system into a more modern age.” Modern technology means medical innovations don’t have to slowly trickle down from research institutions, meaning progress is faster. University of Utah Healthcare is able to spread the advancements they’ve discovered and developed through telehealth, according to Ted Kimball, MD, Medical Director of their

Healthy-Utah.com

USE TELEHEALTH FOR: TeleHealth Services. U of U Healthcare has more than 30 established telemedicine programs and works with 60+ healthcare facilities across the Intermountain West. “Inherent in our mission as a teaching hospital is our responsibility to share clinical best practices, research advances, and provide our community partners with the educational resources we’ve developed as a university,” he says. “We want to be a resource to improve the health and wellbeing of residents across the West and we can now accomplish that through the use of TeleHealth services.” Patients are further empowered through telemedicine because of the lowered costs. Besides lower travel costs, telehealth visits don’t demand brick and mortar, and the lowered costs are passed on to the patient. Connect Care, for example, says that the most a telehealth visit can cost is $49, and with insurance it’s less. A typical doctor’s visit is twice that, and an urgent care visit costs hundreds of dollars.

THE PUBLIC RESPONSE According to Dr. Daines, the public response to Connect Care has been very strong. Patients have rated their online visits at 4.8 stars out of 5 on average. The University of Utah’s Telehealth Services had 3,000 specialty visits in 2015, and are on track to surpass that number in 2016. The big hurdle for these services is awareness. “Lot’s of people are aware in the abstract, that you can see a provider online,” Dr. Daines says, “but they might not be aware that it’s available to them literally today, and with the device that they already own.” A person who becomes ill often resorts to instinct, meaning telehealth simply doesn’t come to mind, because it isn’t a typical decision to make. There may also be some misgivings about a diagnosis from a video visit. But concern about quality of care isn’t a new issue for physicians and patients alike. As Dr. Daines explains, there is always a concern for a provider that he or she is giving the highest quality of care. Even in a regular doctor’s office visit, a physician may realize that he is not equipped to deal with the patient, and will refer elsewhere. The same concept is true in telehealth. Many conditions can be safely and thoroughly evaluated with telehealth, while others cannot. Modern medical training must now educate doctors on how to be digitally discerning, to know if a patient would be better served with a visit in-person. These training protocols are already in place.

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“We’ve strongly counseled our providers, that if at any point they feel the severity of the illness is higher than should be treated over telehealth, it’s a no brainer: you send that patient on for an in-person evaluation,” Dr. Daines says. The telemedicine programs of each healthcare group in Utah differ. For example, University of Utah Health Care offers telemedicine in a variety of specialties, including dermatology, cardiology, speech therapy, burn care and behavioral health. Intermountain offers a similar spread of telehealth care for specialty care. On the other hand, Connect Care from Intermountain has full time advanced practice clinicians dedicated to the general telemedicine services, with supervising medical doctors and specialists providing back up. MountainStar’s program is called “Virtual Care,” and it allows patients to choose a doctor from their network online, and talk with him over the phone or video chat. Similar to Connect Care, they promote it as a convenient solution for “minor problems” like headache, sore throat, fever, and pediatric issues like cough and skin rashes.

Stuffy and runny nose

Allergies

Sore throat

Eye infections

Ear ache

Cough

Painful urination

Lower back pain

Joint pain or strains

Minor skin problems

GO TO THE EMERGENCY ROOM/URGENT CARE FOR: PP

Chest pain or pressure

Uncontrolled bleeding

Sudden or severe pain

Coughing / vomiting blood

Difficulty breathing or shortness of

LIMITATIONS Before rushing to call telehealth the savior of modern medicine, its limitations must be acknowledged. For example, it is an important service for rural communities, but these populations are generally the ones with poor internet connections. Implementation is another worry. This is somewhat uncharted territory, and healthcare groups have spent years figuring out the best ways to deliver online medicine. Many obstacles to telehealth are found in public perception. People worry about everything from the accuracy of a video diagnosis to the security of their personal information. While establishing sound telemedicine protocol is a first priority for the hospital groups in Utah, affecting public opinion might be a taller hurdle. But one idea keeps the future of telehealth bright: it’s good for the patient. As more and more people experience the convenience and affordability of quality medical care from the comfort of their home or mobile device, the more solidified telehealth becomes in the healthcare system at large.

breath PP

Sudden dizziness, weakness, change in vision, slurred speech, numbness, or other neurological changes

Severe or persistent vomiting or diarrhea

Changes in mental status, such as confusion

Assault, physical or sexual abuse, or child abuse

Avoiding urgent care and the ER is not only good for the patient; unnecessary visits (if the condition isn’t an emergency) to these centers is a huge burden on the healthcare system in general. Telehealth just might be in an ingredient in the formula that corrects the inefficiencies of our healthcare system.

FIND TELEHEALTH SERVICES IN UTAH: Connect Care (Intermountain): intermountainconnectcare.org University of Utah’s Telehealth Services: healthcare.utah.edu/telehealth MountainStar Virtual Care: mountainstar.com/service/virtual-care

December 2016

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. 48 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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December 2016

DANGEROUS APPS FOR

KIDS P HOTO CR E D I T: AL EJA N DRO A R AO S

If you think you’ve finally got Facebook figured out and there’s no way anything bad could get through to your kids, I’m sorry to report that your kids are starting to veer away from Facebook. According to a Pew Center Research survey, teenage Facebook users began declining in 2013, apparently because their parents and other adults are active on there and, to the dismay of the young, have it figured out. The survey found that instead kids are now active on other sites and apps. So here is a list of some popular apps that can be dangerous in the hands of unsupervised kids.

YIK YAK

SNAPCHAT

ASK.FM

KIK

This is an anonymous social wall, which is often used to post anonymous hurtful posts about kids’ peers or to send anonymous threats against schools. “Yaks,” which is what the comments and messages are called, can be voted up or down by users to make them more visible in “yikkers,” or users, feeds.

This app allows users to send and receive photos and videos that disappear within seconds. This seemingly temporary sharing empowers users to send risqué photos, but most users don’t realize that these photos can still be stored and saved with screen-shots.

This app features a question-and-answer format, and users ask questions for anyone to answer. There have been significant reports of cyberbullying and even reports of suicide linked to ask.fm. There are loose regulations and monitoring, so often this behavior goes unreported until the damage is done.

This is a kind of texting app, but more personal. It doesn’t require a phone number so users can text with people outside of their phone contacts or whomever they find. Reviews on the Google Play store indicate that this app is often used to hook up with strangers for sexting, so be aware of that if you see it on your kids’ mobile devices.

50 HEALTHY UTAH

Healthy-Utah.com

Stats To Consider VINE

TINDER

WHISPER

From funny videos to graphic porn, Vine is Twitter’s mobile app that consists of short loops of video, and it’s all too easy to accidentally stumble upon extremely graphic content.

You may have heard of this popular dating app among young adults, and although it is rated for 17+ users can be as young as 13 to register. This app uses its users’ locations to find others in their geographic location. If two users “like” each others’ profiles by swiping right on the app, they can then view their photos and instant message them. The geo-location and anonymity makes it dangerous, as anyone can say they are anyone on this app, and then start searching for matches nearby.

Focused around anonymity, this app allows users to make messages or confessions on images or graphics, and other users can interact with those images. The problem is the overly personal information that is shared in conjunction with the visibility of the user’s location.

73 %

of teens have access to a smartphone.

15%

of cell-owning teens ages 12-17 say they have received sexually suggestive nude of nearly nude images of someone they know via text messaging.

35 % BLENDR

TUMBLR

Similar to Tinder, this app is meant to connect people in the same geographic location, by viewing profiles of people with their pictures, chatting with them, and rating their “hotness.” But anybody can be anybody, and younger users should use caution.

A popular photo and video sharing app, Tumblr displays users’ photos and videos for the entire world to see unless one goes through the difficult hoops to set up privacy settings. Searches for certain dangerous topics, such as “suicide” or “rape” lead to hundreds of images and other sources of content that may glorify dangerous activities.

This app is often used as an alternative to texting, and 650 million people use it every day. It is even more popular than the Facebook messenger. Teens love it because of the privacy, which is exactly why it’s dangerous. There is no age enforcement mechanism.

A poll of 11 to 17-year-olds by McAfee, an internet security firm, found that 35% experienced cyberbullying in the past year.

7% In 2014, the co-founder of Tinder said that 7 percent of users were between the ages of 13 and 17.

40% of all teenagers have posted or sent sexually suggestive messages.

INSTAGRAM

CYDIA, POOF, SBSETTINGS

This app is wildly popular, but also a portal for pornographic or inappropriate content in the wrong hands. Although there are options to flag inappropriate content, more than enough still exists. Cyberbullying by trolls is also a common problem on Instagram, but this can be prevented by ensuring profiles are set to private and followers are screened.

These apps are icon-hiding apps. If you’re already diligent about checking your youth’s phone, they may have found a way to keep some questionable apps hidden by the use of these apps. Google these to see what the icons looks like, so you can watch out for them.

Keep in mind that the best offense when it comes to monitoring dangerous online activity is a good defense. Set rules you’re comfortable with about apps and sharing information online. Know how to work the privacy and filtering settings of each app, and keep a note of any apps you hear about in the news associated with any problems. Keep an open dialogue with your kids about their app and internet usage, and most importantly let them know you’re on their side to help them win and succeed in life, so they know you are their safety net when a problem does arise. WRITTEN BY ANGELA SILVA

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15% of teens who have sent or posted nude/ semi-nude images of themselves send these messages to people they have never met, but know from the Internet.

10% About 10 percent of teenagers have experienced unwanted sexual

solicitation online. Sources: Pewinternet.org, dosomething.org, University of New Hampshire

December 2016

MIN D MAT T ER S

Migraines are the third most prevalent illness in the world and affect an average of at least someone in every one of four US households. Often perceived as “bad headaches,” migraines are much more than that, and if you have had one before, you know it! Migraines cause intense throbbing throughout the head and may be accompanied with nausea, vomiting, sensitivity to sound and vision problems. There’s a reason that migraines can be one of the most painful and day-paralyzing experiences. Several studies have been done trying to pinpoint why migraines occur and how to prevent them. Research has produced a variety of potential factors, placing blame on things such as diet, genetics and deficiencies. Although these factors may play a role, a recent study dives in a little deeper and makes an unexpected discovery. A team of researchers at the International Headache Genetics Consortium (IHGC) took thousands of adults who suffer from migraines and studied their genetics; they then compared their findings to those who don’t suffer from migraines. Their results: 28 new genetic variants associated with migraines. Not only that, but researchers also found that the majority of these genetic variants overlapped with genes that regulate the vascular system, or that have been linked to vascular disease. This indicates that migraines can occur due to impaired blood vessel function. Members of the IHGC are hopeful that this new information will be used to inspire additional studies and lead the way to finding personalized, evidencebased treatment for those who suffer from migraines. This discovery could be a substantial step towards really helping individuals with this illness.

NEW FINDINGS ON

MIGRAINES

Source: Medicalnewstoday.com

W R IT T E N B Y HEA LTHY M AGA ZINE

A STEPPING STONE IN WHY MIGRAINES OCCUR

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ALZHEIMER’S 10 COMMON WARNING SIGNS

The holidays are intended to be a time of joyous celebration. As the holidays approach, many long distance family members will visit their aging parents or other loved ones, perhaps the first opportunity in several months to personally observe older relatives. Often it will allow us to observe a loved one’s situation through new eyes.

THE ALZHEIMER’S ORGANIZATION PROVIDES FAMILIES WITH 10 COMMON WARNING SIGNS OF DEMENTIA. COMMON WARNING SIGNS*: 1. Memory Loss that disrupts daily life 2. Challenges in planning or solving problems 3. Difficulty completing familiar tasks 4. Confusion with time/place

LATEST ALZHEIMER’S NEWS Cancer Drugs for Alzheimer’s Research shows that some cancer drugs may be beneficial for treatment of Alzheimer’s. Specifically, a drug used to treat renal cell carcinoma may help reduce levels of a toxic brain protein linked to Alzheimer’s and Parkinson’s disease. Researchers are looking at ways to repurpose the drug for Alzheimer’s patients. Source: Georgetown University Medical Center

Odor Identification to Identify Alzheimer’s A smell test may be a practical, affordable alternative to more expensive options currently used to detect Alzheimer’s. Research conducted on a senior population over the span of four years showed a connection between the inability to correctly identify odors and dementia later in life. Source: Columbia University Medical Center, New York State Psychiatric Institute

5. Trouble understanding visual images and spatial relationships 6. New problems with speech or writing 7. Misplacing items or ability to retrace steps 8. Decreased or poor judgment 9. Withdrawal from social activities 10. Changes in mood or personality If you or someone you love is experiencing any of the symptoms it may be time to see a good doctor for help. This year make the most of your holiday visit, be a your loved ones best advocate, remembering that checking for warning signs is not for the purposes of judgment or criticism. It’s a check for wellness, wellbeing and safety. It’s done out of love. *www.alz.org/national/documents checklist_10signs.pdf

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December 2016

TIPS

Original San Antonio Chili

To reconstitute dried chiles, remove the stems and place in a heatproof bowl. Add 2 cups (500 mL) boiling beef stock and soak for 30 minutes, weighing the chiles down with a cup to ensure they remain submerged.

If you want to make a version of this dish that is similar to the one made by former U.S. President Lyndon Johnson, substitute venison for the beef. You can also cube a beef chuck roast and use it in place of the stewing beef.

If you are looking for the ground beef chili your mother made for Friday night dinner, this isn’t it. If instead you want to taste what amounts to a fabulous, highly spiced beef stew, then I highly recommend this chili. Leftovers reheat well. • Blender • Dutch oven 2 each ancho and guajillo chiles, reconstituted (see Tips) 1⁄2 cup fresh cilantro leaves and tender stems 2 tbsp pure lard or oil 1 lb each trimmed boneless stewing beef and stewing pork, cut into 1⁄2-inch cubes and patted dry (see Tips) 2 onions, thinly sliced on the vertical 6 cloves garlic, minced 1 tbsp each ground cumin and dried Mexican oregano Salt and freshly ground black pepper 1 serrano or jalapeño pepper, thinly sliced (optional) 6 green onions (white and green parts), very thinly sliced (optional) Crumbled Mexican cheese, such as soft cotija 1. Transfer reconstituted chiles with liquid to blender. Add cilantro and purée until smooth. Set aside. 2. Meanwhile, in Dutch oven, melt lard over medium-high heat. Add beef and pork, in batches, and brown on all sides, about 2 minutes per batch. Transfer to a plate as completed and set aside. Reduce heat to medium. 3. Preheat oven to 325°F (160°C). Add sliced onions to pan and cook, stirring, until softened, about 4 minutes. Add garlic, cumin and oregano and cook, stirring, for 1 minute. Return beef and pork to pan. Add reserved ancho and guajillo chile mixture and stir well. Season to taste with salt and black pepper. Bring to a boil. Cover and transfer to preheated oven. Bake until meat is very tender, about 2 hours. 4. Ladle into warm soup plates. Garnish with serrano pepper (if using) and green onions (if using). Sprinkle with cheese. Courtesy of The Chile Pepper Bible by Judith Finlayson © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

Makes 6 servings

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This is an updated version of classic French pots de crème. You won’t taste the chile, but it adds appealing depth to the flavor of the chocolate. Served with a big dollop of sweetened whipped cream, this dessert is a welcome indulgence.

TIPS

Chile-Spiked Chocolate Pots

This makes four 1⁄2-cup servings. If you prefer, you can make 6 smaller servings, reducing the cooking time slightly. To make these chocolate pots in your slow cooker: You may need to play with cups or ramekins to find 6 that will fit comfortably in your slow cooker. Demitasse cups make a spectacular presentation. I also use taller French porcelain ramekins, which fit nicely in my largest (7-quart) slow cooker. Place them in the stoneware insert and pour in hot water to come halfway up the side of the cups. Cook on High for 1 hour, then cool and chill as directed. If your slow cooker will only accommodate 4 ramekins, they will obviously be fuller, so expect the cooking time to be closer to 2 hours.

Vegetarian Friendly Gluten-Free Friendly • Fine-mesh sieve • 4-cup heatproof glass measuring cup or heatproof bowl with spout • 4 to 6 tall ramekins or demitasse cups (see Tips) • Large roasting pan 31⁄2 oz bittersweet chocolate, coarsely chopped 3⁄4 cup heavy or whipping (35%) cream 3⁄4 cup whole milk 1⁄4 cup granulated sugar 2 eggs 1 egg yolk 2 tbsp unsweetened cocoa powder 1 tsp Aleppo pepper, divided 1⁄2 tsp vanilla extract Pinch salt Sweetened whipped cream 1. In a medium saucepan, combine chocolate and cream. Cook over low heat, stirring, until chocolate is melted. Add milk and sugar, whisking well to combine, and bring to a simmer. Remove from heat. 2. In a medium bowl, beat together eggs, egg yolk, cocoa powder, 1⁄2 tsp of the Aleppo pepper, vanilla and salt. Whisk in 1⁄2 cup of the chocolate mixture until well combined. Gradually whisk in remaining chocolate mixture until blended. 3. Preheat oven to 350°F. Place fine-mesh sieve over measuring cup and strain chocolate mixture into cup. Pour into ramekins and sprinkle remaining Aleppo pepper over top. Cover ramekins tightly with foil. Set in roasting pan and pour in enough boiling water to come halfway up the sides of the ramekins. 4. Place pan in preheated oven and immediately reduce the temperature to 325°F. Bake just until the centers of the custards quiver, about 25 minutes. 5. Remove ramekins from pan and let cool completely. Refrigerate until well chilled, about 4 hours. Serve each with a dollop of whipped cream. Makes 4 to 6 servings

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December 2016

>> Food Holidays

Surviving the Holidays!

BONUS! EASY RECIPES FOR THE HOLIDAYS.

ARE YOU BEGINNING TO LOOK A LOT LIKE SANTA? HERE’S A WEEKLY PLAN OF WILLPOWER THAT WILL LEAVE YOU WORRY FREE ABOUT YOUR WAIST LINE. BY HEALTHY-MAG.

It’s the most wonderful time of the year, but holiday

weight gain has become as much a tradition as a fruitcake. And, not to be the Grinch who stole Christmas, but it needs to be asked: Since when did Christmas, a time of giving, turn into a time of gorging? Studies with staggering results show the average person packs on between one and seven pounds between Thanksgiving and New Year’s Day — something people may not think of when they’re loading up their plate for seconds at the dinner table. No matter how many pounds you packed on last year, it’s never to late to begin building body confidence and exerting a little willpower. Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of

56 HEALTHY UTAH

opportunities for socializing, eating and drinking. Even the most disciplined people struggle with temptation during the holiday season. To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of festive eating and drinking. This year, resolve to shake off the pounds of Christmases past, indulge in family festivities and forgo the fattening food. Instead focus on family and friends and not the food. With a little effort and these eating strategies, you’ll keep the weight gain at bay and avoid those pesky, unwanted pounds.

“

The worst gift is a fruitcake. There is only one fruitcake in the entire world, and people keep sending it to each other.

”

- Johnny Carson

MORE FOOD TIPS AND HEART-HEALTHY RECIPES CAN BE FOUND AT HEALTHY-MAG.COM.

Healthy-Utah.com

FOOD TIP

1. DECK THE HALLS.

2. PUT ONE FOOT IN FRONT OF

Go all out and deck the halls with boughs of holly, glitter and lights, but when it comes to holiday food,trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter and whipped cream — additions that don't add much to the meal but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

THE OTHER. One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity. To burn off extra calories, kick up your exercise. If you exercise for 30 minutes a day, increase it to 45 minutes. If you exercise three times a week, move it up to five times a week. Christmas shopping can be an optimal time to go for a walk. Make a few more rounds in and out of the stores. Whatever you do, keep moving.

Tips 5&6

Tips 1&2

Soups are great wintry meals, but ditch the creambased broths.

>> Food Holidays

5. HAVE YOURSELF A MERRY LITTLE CHRISTMAS.

When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. Most importantly, don’t stand around the food table when you are at a party — focus your energies on making conversation with others instead of focusing on the food selection. Conversation is calorie-free.

6. ROCKIN’ AROUND THE CHRISTMAS TREE. Cynthia Sass, MPH, MA, RD, coauthor of Your Diet Is Driving Me Crazy, says take the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating or building snowmen. When indoors, try a spirited game of charades or rent an instructional dance video followed by a dance-off. According to dietbites.com, for every 15 minutes of dancing, a 150-pound individual may burn 86 calories and a 170-pound person may burn 97 calories.

Tips 3&4

3. A WONDERFUL CHRISTMAS TIME. While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies, you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day — but don’t compensate and double-up on your serving the next day.

4. A GROWN-UP CHRISTMAS LIST. Make sure you eat seven or more servings of fruits and vegetables each day. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients. The fiber in fruits and vegetables fill you up faster than traditional snack foods. So add it to the shopping list and pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. Grab a bag while on the go or at work. Make a pact with yourself that you’ll eat your five-a-day before you snack on any cookies or other holiday treats. You’re sure to take in fewer calories overall.

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Tip 7 The Twelve Days Of Christmas 7. EAT RIGHT. For one reason or another,

the closer Christmas is, the easier it is to forget basic healthy ways of eating, such as regular daily meals. As the pace of the holidays pick up, eating a well-rounded meal is often the last on the list. “People who skip meals to save up calories tend to overeat everything in sight” says Katherine Tallmadge, MA, RD, author of

MEAL 1 BREAKFAST

PUMPKIN SPICE OATMEAL

INGREDIENTS 1 cup water 1/3 cup quick oats ¼ cup canned pure pumpkin ¼ tsp. cinnamon 1 pear, chopped 1½ tbs. chopped pecans, toasted Pinch of ground nutmeg Pinch of ground cloves DIRECTIONS 1. Bring water to a boil. Add and oatmeal. Cook and stir for 2 minutes. 2. Combine remaining ingredients in small bowl. Turn stove heat to low and stir in pumpkin mixture. Spice to taste, then serve immediately. Per serving: 123 calories, 1.6g fat, 0mg cholesterol

Diet Simple. “Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint.” Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event. And don’t skip meals. Here are a few heart healthy meal ideas. Feel free to change it according to your dietary needs.

MEAL 2

MEAL 3

LUNCH

CRACKERS & TUNA

INGREDIENTS 2 multigrain crispbread crackers 2 tbs. low-fat cream cheese 1 3 oz. can chunk light tuna 1 sliced scallion 1 lemon wedge Freshly ground pepper, to taste DIRECTIONS 1. Top crackers with cream cheese, tuna and scallion. Squeeze lemon over the top and season with pepper. Per serving: 229 calories, 6g fat, 42mg cholesterol

DINNER

POWER SALAD

INGREDIENTS 3 cups mixed salad ½ cup shredded carrots 2 tbs. red onion, chopped ¼ cup light dressing 10 cherry tomatoes 4 slices roast turkey breast, cut up (3 oz.) 2 slices reduced-fat Swiss cheese, cut up (2 oz.) DIRECTIONS 1. Toss ingredients in a large bowl until coated. Serves one. Per serving: 180 calories; 4g fat, 27mg cholesterol

HEALTHY UTAH DECEMBER 2011

December 2016

Spaghetti Squash Bolognese

H E A LTHY R E CIP IES

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.

TIP

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.

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.

Makes 6 servings

58 HEALTHY UTAH

Healthy-Utah.com

Coconut Banana Soft-Serve

You won’t be going back to commercial ice cream once you taste this! Plus, there’s no added sugar, stabilizers or preservatives — just frozen real food. You’ll need to plan ahead for this recipe, as it requires frozen ingredients. Variation Substitute 1 cup of any frozen sliced fruit for the bananas. Most fruit works well with coconut milk! • Ice cube trays • Baking sheet, lined with waxed paper • High-power blender or food processor 1 can (14 oz) full-fat coconut milk 2 bananas 1. Shake the can of coconut milk to make sure it is emulsified and the milk is smooth, without any lumps. Open the can and pour half of the milk into ice cube trays. Freeze until solid. (Refrigerate the remaining coconut milk in an airtight glass container for another use.) 2. Peel bananas and cut crosswise into 1-inch thick slices. Arrange in a single layer on prepared baking sheet and freeze until solid. 3. Add coconut milk cubes and frozen banana slices to the blender and process to the consistency of soft-serve ice cream, stopping the blender to stir as needed for even blending. Serve immediately. Makes 4 servings

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December 2016

Snack Review NEED SOME BETTER SNACK OPTIONS AROUND THE HOUSE OR ON THE GO? TRY THESE.

CINNAMON RAISIN SWIRL PEANUT BUT TER Cinnamon Raisin Swirl is peanut butter blended with cinnamon and raisins. It’s like spreading your peanut butter on cinnamon raisin bread without the bread. It’s delicious on apples, bagels or straight from the jar. $6 – ilovepeanutbutter.com

PICKY BARS Picky bars are more than fun packaging and names (Cookie Doughpness, Need For Seed); they provide a wide variety of excellent ingredients and nutrients. They are healthy protein bars made out of real food, not some chemical concoction. 10 Pack – $27.50, pickybars.com

HALO TOP ICE CREAM Healthy ice cream that tastes like ice cream? It sounds to good to be true, but we were very impressed. Low calories, high protein, low sugar, and excellent taste. It’s available at most stores. halotop.com

CHEF’S CUT JERKY Have you ever tried uncured bacon jerky? Well, it’s time. The sriracha flavor is our favorite, though the applewood isn’t far behind. It’s available at most stores, or online. chefscutrealjerky.com

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LATE JULY MULTIGRAIN TORTILLA CHIPS Chips are usually not wholesome, but these can be munched on frequently for good nutrition. The lime and sweet potato flavors offer an intriguing new experience to the taste buds. They are available in select stores, so visit their website to know where to buy. latejuly.com

Bâ&#x20AC;&#x2122;MORE ORGANIC SKYR SMOOTHIES Who knew Iceland has its own kind of yogurt? It was a pleasant surprise for us. These smoothies are low in sugar, high in protein, and have some excellent probiotics. We liked the mango banana best. Bâ&#x20AC;&#x2122;more smoothies are available in select grocery stores. bmoreorganic.com

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December 2016

GIFT

OTHER IDEAS, AT A GLANCE

GUIDE Grown Alchemist Lip Balm If you want natural, Grown Alchemist is for you. This lip balm has antioxidants, triglycerides, watermelon seed extract, rosehip, argan and more.

Gucci Guilty EAU DE TOILETTE (FOR WOMEN) At first, the scent is feminine and floral, but subsides into a rich, amber base with notes of patchouli.

Dino Lamps

$39 – firebox.com

$29 – grownalchemist.com

Thirstystone Natural Stone Coasters

$115 – 2.5 oz.

$14 – amazon.com

POUR HOMME (FOR MEN) A charismatic, familiar and captivating scent. Ingredients include Italian lemon, crushed green leaves and pink pepper. $88 - 3 oz.

The Beard Bib

Attach an end to the mirror, and an end around your neck for a cleanly shave.

De Buyer Swing Mandoline Slicing thin can be nerve wracking, which is where this cool kitchen device comes in handy. Potatoes, carrots and more will turn out even and beautiful.

$31 – firebox.com

$80 – amazon.com

A simply made device that magnifies a phone screen by up to 8x. It works on iOS and Android.

Smartphone Projector

$23 - www.smartphoneprojector.com

Casper Pillow What better gift than a good night’s rest? Casper’s pillow is made with a dual-layer construction with a 2” gusset and low friction fibers that allow for better air flow (to keep the pillow cool). It has a nice balance of sink versus support, which is what comfort is all about. It’s good for back and side sleepers especially.

Lumio Lamp

A light that comes in the form of a book. It’s a highly-acclaimed, award-winning design. Open the book for light anywhere.

$75 – Casper.com

62 HEALTHY UTAH

$125 - $190 – hellolumio.com

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Stocking Stuffers PopSocket We were a little dubious when first using this simple device that sticks to the back of your phone to expand (two lengths) as a stand and grip. But over time, we liked the extendable grip, making it easier to hold our phones for a long period of time. Our favorite feature, however, was the simple car PopClip in companionship with the PopSocket, which allows you to easily access you phone on a car dash.

Ivation Battery-Powered Handheld Portable Shower Just stick one end in a bucket, sink, or basin, and have a gentle shower with this handy pump. Useful for camping, yes, but also for other outside tasks. $29.99 – amazon.com

$10 - PopSocket $10 - PopClip popsockets.com

FORMcard This fascinating product let’s you fix stuff and create instantly. Say there is a nut you can’t unscrew because you don’t have the right tool. Just pop this card in water, and it becomes malleable. Then shape it around the nut, and wait a bit, and it will become a hard plastic shape that can turn the nut. After you’re done, pop it in water and it will regain its shape. FORMcard is a handy, pocket sized card of meltable bio-plastic that can be used to fix the world! $8 (for 3 cards)– indiegogo.com

Olio E Osso Lip Balm Smart Mass Kinetic Sand Secur Ultimate Solar Charger This folding solar panel (6” x 10.5” when collapsed) is great for the active, environmentally conscious people. It has a 10,000 mAh lithium battery and two USB ports with a smart chip for fast charging. It has a simple mechanism for standing up on its own, and it has a waterproof pouch to hold charging electronics. It takes 7-8 hours to fully charge, but that gives you enough juice to charge multiple devices. $125 – securproducts.com

Like wet sand, but without the mess. Mold it, squish it, shape it.

$28 – olioeosso.com

$9.99 – thinkgeek.com

Too Faced Shadow Insurance Primer A popular product that locks down eye shadows and intensifies color to ensure crease-proof, fade-proof, waterproof wear for up to 24 hours. $20 – Toofaced.com

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This hip company out of Portland makes some unique, natural balms that make a fun gift.

Ciaté London Antique Brooch Nail Polish An attractive gold, with unique golden flake texture that will make any girl feel glamorous. $15 – us.ciatelondon.com

December 2016

D O I T YO U R S E L F Looking for something fun to do with family or friends? Try making your own facial mask or blush. Save money, and rest easy knowing your beauty tools don’t have any strange ingredients.

Black Forest Chocolate Cake Facial Mask This recipe is made with such yummy ingredients, like cocoa powder and luscious ripe cherries, that you’ll need serious willpower not to bake up a vegan cake to match. Oh, what the heck, why not make both? As Oscar Wilde wrote, “The only way to get rid of a temptation is to yield to it.” BEST FOR: All skin types SUPERSTAR INGREDIENT: Cocoa powder is antioxidant-rich, so it helps neutralize harmful free radicals and repair skin cells. YOU’LL NEED:

Blender 3 large ripe cherries, pitted 1 tbsp kaolin clay 1 tbsp almond milk 2 tsp unsweetened cocoa powder

1. In blender, purée cherries, clay almond milk and cocoa powder until smooth. Spoon into a small bowl. 2. Using fingers, spread mask all over damp, cleansed facial skin. Let stand on skin for 10 minutes. 3. Rinse face with warm water and pat dry with a towel. Follow with your favorite toner and moisturizer. 4. Cover and store any leftovers in the refrigerator for up to 1 week. Courtesy of The Compassionate Chick’s Guide to DIY Beauty by Sunny Submaranian & Chrystle Fiedler © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

TOP TIP: Cherry juice is useful for lightening skin and clearing up dark spots. Cherries contain the antioxidant vitamins A and C, plus the minerals potassium, zinc, iron, copper and manganese. The fruit and juice are antiinflammatory, moisturizing and healing for damaged skin.

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Shimmer Blush It’s time to talk about your sweet cheeks (the ones upstairs, not your hindquarters). Using blush is a fabulous way to appear youthful and healthy, and this natural option rocks at rosying up your complexion. BEST FOR: All skin types SUPERSTAR INGREDIENT:  Beets contain high levels of antioxidants, vitamins, minerals and micronutrients. Red beets also contain a pigment called betanin, which gives them their bright magenta coloring. In addition to using beet root powder to make blush, you can also use it as natural food coloring. YOU’LL NEED:

Makeup sifter jar 1 tsp finely ground beet root powder, alkanet root powder or  hibiscus flower powder 1⁄2 tsp arrowroot powder 1⁄4 tsp unsweetened cocoa powder Pinch gold mica powder 3 to 5 drops lavender essential oil

1. Pour beet root powder into a small bowl. Whisk in arrowroot powder and cocoa powder, a little at a time, until desired shade is achieved. Discard any remaining arrowroot powder and cocoa powder. 2. Whisk in mica powder and lavender essential oil until well combined. Pour into jar. 3. Sprinkle blush onto a fluffy blush brush and apply to cheeks. 4. Store at room temperature for up to 6 months. VARIATION MATTE BLUSH: Omit gold mica for  a matte finish. TOP TIP: Make sure your beet root powder is super-duper finely ground, and then grind it some more in a blender. The finer it is, the better it’ll adhere to your skin.

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December 2016

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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.

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.

December 2016

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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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. ZOOM! WHITENING SYSTEM 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. 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.

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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.

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. Visit our Murray/South Salt Lake office to learn more about the best options for you!

Rod Gleave, DMD

Cosmetic & Implant Dental Arts 622 E 4500 South #102 Salt Lake City 801-262-0744 SLCSmiles.com 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.

December 2016

>> Beauty Skin

Baby, it’s cold

OUTSIDE BY HEALTHY-MAG.

Warm up with Healthy Magazine’s favorite skincare experts and their top secrets for beautifully radiant winter skin.

xperts agree winter skin can be rough, but with a few tips from the pros, you’ll be glowing in no time. Cold winter air and artificial heating can lead to excessive skin dryness. People with acne-prone skin need to be mindful not to overdo acne products that can contribute to this drying effect of cold air and artificial heat. Here are a few tips to take care of your skin during winter while keeping acne under control.

1. PROTECT

ACNE-PRONE SKIN

Dr. Naila Malik, creator and founder of Naila MD Skincare, gives her top three winter skin care tips. • The right acne product for winter skincare should contain the right concentration of acne medications to treat acne with light weight, non-comedogenic skin hydrators, without drying ingredients such as alcohol, astringents and gels to keep you acne-free but not too dry and flaky. • Most acne treatment products tend to increase photo-sensitivity, increasing your incidence of sunburns. Definitely put on a non-comedogenic broad spectrum sunscreen, minimum SPF 15, every day even in winter — especially if you use any acne treatment products. • Maintain skin hydration from inside out. In addition to lightweight, non-oily, non-comedogenic skin hydrators, drink lots of water and keep up adequate intake of

72 HEALTHY UTAH

good fats, such as olive oil, salmon and walnuts. These fats help keep water in the skin for supple, healthy, well-hydrated skin.

2. REHYDRATE DRY SKIN

Dr. Michael Gold, dermatologist of Gold Skin Care Center, says keeping skin hydrated is crucial during colder weather and key to having a radiant glow. A common mistake we all make, he says, is using products that zap the moisture from our skin. He gives six tips on how to choose the right cleanser when degrees drop. • Look for products that contain humectants like glycerin. These ingredients lock in moisture, blocking the cold air from dehydrating skin. • To get a winter glow, choose products with ceramides and peptides, as they can perk up dull skin while packing a potent antiaging punch. • Creamy, glycerin based cleansers, such as Neocutis Neo-Cleanse Gentle Skin Cleanser, are best during the winter to protect skin’s natural barrier. • Neo-Cleanse is a luxuriously creamy cleanser rich with glycerin which helps gently purify without stripping the skin's natural barrier, and the formula is ideal for soothing dry skin • Do not over exfoliate. Monthly, mild chemical peels or microdermabrasion can keep skin fresh and soft. • Always avoid hot water, which

zaps moisture. • Apply moisturizers as soon as you get out of the shower, as the dampness of your skin will help the ingredients penetrate for maximum moisture.

3. REPLENISH

PARTIED-OUT SKIN

If you’re like most of us, your holidays are filled with one party after the other, which can leave your skin dehydrated, dull and tired. With the help of Tony Silla, co-owner of Face Place and head esthetician of Face Place LA, you’ll be able to party hop without looking like a zombie. Silla’s product recommendations and at-home remedies to maintain glowing, healthy skin during the holiday season have been Hollywood favorites for years. • Rehydrate your skin with Face Place Collagen Elastin Treatment. • Mix your foundation with a good moisturizer, like the Face Place Cell Regenerator, for coverage and moisture. • Lathering your skin with hot water tends to dry out skin. Instead, use luke warm water when cleansing your face. • With natural aloe vera extract, Face Place Collagen Moisturizer helps skin retain its moisture, elasticity and suppleness • Prepare a face mask for dry facial skin by mixing together a teaspoon of honey, ½ teaspoon olive oil, one egg and a few drops of water. Rinse off with lukewarm water.

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>> Beauty Skin MINIMIZE DARK CIRCLES

Here are Tony Silla’s tricks for minimizing dark circles under the eyes. • Apply crushed mint leaves and leave under the eyes for 20 minutes. • Apply cucumber or potato juice to the skin around the eyes with a cotton ball. • Face Place Firming Eye Gel is great for depuffing eyes after long sleepless nights, as it contains vitamin K, ginseng and seaweed extracts.

Having beautiful skin is simpler than you think.

Neo-Cleanse Gentle Skin Cleanser The glycerin-rich cleanser helps remove makeup and surface impurities to prepare your skin for medications and skin care regimens. Skin Types: All

Aloe Vera Calming Gel This pure soothing formula works to leave the skin hydrated, while simultaneously promoting cellular calming. Skin Types: All

Fine Herbal Facial Scrub An effective scrub blended with a gentle, herbal cleanser, specifically designed for sensitive skin. Apricot kernels and walnut shells are finely ground and polished into smooth granules to gently and safely exfoliate the skin. Skin Types: Dry Sensitive

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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. 76 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

801-208-6350 UtahOrthopedicCenters.com December 2016

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.

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.

December 2016

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

ALLERGY & ASTHMA

M E N ’ S H E A LT H

DOUGLAS H. JONES, MD

LANE C. CHILDS, MD, FACS

Rocky Mountain Allergy, Asthma & Immunology

Western Urological Clinic 801-993-1800 wucmd.com

801-775-9800 rockymountainallergy.com

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

M E N ’ S H E A LT H

DARRIN F. HANSEN MD, FACS

STEVEN N. GANGE, MD, FACS

Western Urological Clinic

Utah Lap Band

801-993-1800 wucmd.com

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

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M E N ’ S H E A LT H

MEGAN MOORE

ANDREW PEIFFER, MD, PHD

Moore Hair Design & Products

Men’s Health Center

801-580-8855 MensHealthCenter.com

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

ORTHODONTICS

WALTER MEDEN, DDS

BRANDON W. FAIRBANKS, DMD

Elite Smiles of Utah

Fairbanks Orthodontics

D E N TA L : G E N E R A L

PLASTIC SURGERY

Roseman University of Health Sciences

Aesthetica Plastic Surgery & Medical Spa

801-302-2600 www.roseman.edu

801-785-8884 aesthetica.com

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PLASTIC SURGERY

Apex Family & Cosmetic Dentistry

Plastic & Reconstructive Surgery

801-572-6262 EliteSmilesUtah.com

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JOSEPH S. MAIO D.D.S.

801-331-8554 mdmarion.com

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SPORTS MEDICINE

EYE CARE

TRAVIS MCDONALD, MD

PHILLIP C. HOOPES ,MD

name

Sports Medicine Center Physician Group of Utah

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

address

801-984-3400 www.physiciangrouput.com

EYE CARE

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

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

INSURANCE

SPINE CARE / SURGERY

STEPHEN L. BARLOW MD, VICE PRESIDENT

phone

SCOTT ADELMAN, MD

The SMART Clinic

SelectHealth

801-676-7627 thesmartclinic.com

801-442-5038 selecthealth.org

INTERNAL MEDICINE

VA S C U L A R M E D I C I N E / V E I N S

South Valley Primary Care Phyician Group of Utah

Physician Group of Utah

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“

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: • • • • • • •

Same-Day Crowns Bridges Dental Cleaning Dentures Extractions Fillings Gum Treatment

• • • • • • •

Halitosis Nightguards Oral Hygiene Root Canal Sealants Veneers Implants

JENNIFER GREENHALGH, DMD

1512 Renaissance Towne Drive, Suite 200, Bountiful, UT 84010 P: (801) 292-2622 F: (801) 292-2258 82 HEALTHY UTAH

newconceptsdentistry.com

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HIPEC:

Is this type of cancer treatment right for you?

Patricia Judson Lancaster, MD Jordan Valley Medical Center

“Jordan Valley Cancer Center is one of few centers that offers this type of treatment to patients,” said Dr. Patricia Judson Lancaster. “Previously, patients had to travel elsewhere to have a HIPEC treatment, but it is now available in Utah.” What are the potential advantages of HIPEC? • •

When it comes to cancer care and treatment, it is important to have options. The Jordan Valley Cancer Center offers a wide variety of cancer treatments, many you have likely heard of. However, there is a treatment option that is relatively new to Utah called HIPEC. HIPEC is an acronym for Hyperthermic Intraoperative Peritoneal Chemotherapy. This is a form of cancer treatment using highly concentrated, heated chemotherapy that is delivered directly to the abdominal cavity in closer proximity to the cancer cells during surgery. Unlike systemic chemotherapy, which circulates the chemotherapy drugs throughout the body intravenously or orally, HIPEC delivers heated chemotherapy in much higher doses to maximize absorption of the drugs and target hidden cancer cells in the abdomen.

• •

Highly concentrated dose of chemotherapy in one targeted area Minimizes the body’s exposure to chemotherapy outside of the abdomen Improves chemotherapy absorption Reduces some chemotherapy side effects

About the Jordan Valley Cancer Center The Jordan Valley Cancer Center is a cancer facility for inpatient and outpatient care, specializing in the treatment of breast, hematologic, urological, gynecological, head and neck, and gastrointestinal cancers. The center was designed to generate a comprehensive medical experience with both compassionate care and advancements in treatment, while promoting healing and comfort. Cancer care specialists at the Jordan Valley Cancer Center work as a team inside the facility to create an individualized plan for each patient.

For patients with appendix, colon, stomach, or ovarian cancer, 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 tumor-removing surgery. After the tumors have been removed, the surgeon places catheters into the abdomen and temporarily closes the incision sites around the tubes. The abdomen is then filled with a concentrated chemotherapy solution and the heated fluid is circulated within the abdomen. Every surface in the abdominal cavity is covered, and then the solution is drained. The goal is to eradicate hidden cancer cells in the abdomen and prevent the development of new tumors.

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Jordan Valley Cancer Center

For more information and patient coordination questions, call Director of Oncology Services, Robin Anderson at 801-601-2310. To schedule an appointment, call 866-431-WELL (9355).

December 2016

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