Healthy Utah | March 2017 by Healthy Magazine

Salt Lake Edition

Facebook.com/HealthyUT

March/April 2017

share the

Salt Lake City, UT 801.328.2583 55 W. South Temple

2 HEALTHY UTAH

Highland, UT 801.756.7993 11073 N. Alpine Hwy

Cottonwood Heights, UT 801.944.7787 6910 S. Highland Dr.

Sandy, UT 801.944.7750 11372 S. State Street

Ogden, UT 801.612.2583 339 East 2250 South

bluelemon.com

Farmington 1022 Park Lane (Station Park)

Healthy-Utah.com

SEMINAR SEMINAR

Learn...Train...Run (better) (better)

To To register, register, email email us us at: at: toshrunning@imail.org toshrunning@imail.org

Facebook.com/HealthyUT

5848 March/April 2017 3 5848 South South 300 300 East, East, Murray Murray •• 801-314-4037 801-314-4037

BREAST AUGMENTATION GYNECOMASTIA ABDOMINOPLASTY LIPOSUCTION THIGH LIFTS FACELIFTS BLEPHAROPLASTY OTOPLASTY RHINOPLASTY JUVEDERM BOTOX MED SPA PROCEDURES: MICRONEEDLING LASER HAIR REDUCTION PHOTOFACIALS LASER SKIN RESURFACING CHEMICAL PEELS FACIALS

SPECIAL $2 5 0 O F F

NOW OFFERING PERMANENT MAKEUP

ANY SURGICAL PROCEDURE When ad is mentioned at time of consult. SPECIAL END 4/31/17

MICROBLADING BROWS, EYELINER, & BLENDED LIP LINER

DR. ASHBY

ADMINISTERED WITH MEDICAL GRADE NUMBING CREAM

50 OF F

R E G U L A R LY

SPECIALIZES IN THE

MOMMY MAKEOVER

$400

MICRONEEDLING

BREAST LIFT WITH INTERNAL & EXTERNAL LIFT

1 0 0 OF F R E G U L A R LY

$400

Complimentar y laser hair removal with any surgical procedure.

YOUR TRUSTED SOURCE FOR PLASTIC SURGERY & MEDICAL SPA IN THE GREATER SALT LAKE AREA

BOARD CERTIFIED PLASTIC SURGEON Â· LAYTON, UTAH

801-779-0700 |

4 HEALTHY UTAH

1660 W. ANTELOPE DRIVE, SUITE 210, LAYTON

ASHBYPLASTICSURGER Y. C O M

Healthy-Utah.com

“You don’t stop laughing when you grow old, you grow old when you stop laughing.” — George Bernard Shaw Science has come to prove what the poet always believed to be true—aging has very much to do with our state of mind. That is the philosophy behind Summit Vista, a Life Plan Community coming soon to the heart of Salt Lake Valley. Summit Vista is designed to help you stay sharper and live healthier. With a wealth of activities, experiences, and friendships readily available—along with medical services available from Intermountain Healthcare—Summit Vista is focused on helping you live a longer, more enriching life. Age well, close to the people and places you love. At a price that’s surprisingly affordable.

Special introductory offers and incentives are available now. To learn more, call us today at 801-829-7986 Or visit SummitVistaLife.com Health and wellness services available from

Facebook.com/HealthyUT

March/April 2017

They Want Your Body… Language

MARCH/APRIL 2017

How you speak volumes without saying a word, and how to improve your body language to get ahead.

5 Moves You Should Be Able to Do

It’s more important to function well than to look good. Here are some moves that are great for making everyday living easier.

A CONVERSATION WITH

Why Exercise Doesn’t Always Lead to Weight Loss

WITNEY CARSON

Exercise not producing the results you want? Here’s what you need to know about how working out translates to weight loss, and how some fitness activities do more than others.

UTAH NATIVE AND DANCING WITH THE STARS PRO WITNEY CARSON TALKS MELANOMA, OVERCOMING, AND RELATIONSHIPS

A Lackluster Life

Don’t do things halfway. If that’s your plan, don’t do them at all. Here’s a guide for grasping life instead of giving it a dead fish handshake.

Preventing Job Burnout

We spend so much time and effort in our careers, dreading work can be a serious detriment to well being.

Spring Cleaning DIY

Secrets to cleaning microwaves, blinds and kitchens the easy way.

5 Family Meals Under $5

Producing cheap and healthy meals is within your grasp. We break down cost by ingredient, so you can go on a food money diet.

ALSO: • SMOOTHIE RECIPES • PRODUCT REVIEWS: COOL STUFF FOR SPRINGTIME 2017 • KEYS TO TAKING BETTER PICTURES • INTERESTING TIDBITS ABOUT FOOD, COOKING AND EATING COVER PH OTO CREDIT: JESSIC A JANAE

6 HEALTHY UTAH

Healthy-Utah.com

ALLERGY

ASTHMA

IMMUNOLOGY

Douglas H. Jones, MD at Tanner Clinic

American Board of Allergy and Immunology

IMAGINE A LIFE WITH NO LIMITS.

Imagine a life of worry-free birthday parties. Rocky Mountain Allergy at Tanner Clinic can change the way you think about food allergies. Contact us today to see how.

Layton • Tanner Clinic 2121 N. 1700 W. • Layton • 801-773-4865

Facebook.com/HealthyUT

March/April 2017

Healthy

FROM THE EDITOR

The Rhythm of Life Sometimes life requires that you simply put your head down, go to work, and just keep on keepin’ on. (So to speak.) It’s not necessarily that you’re on the wrong path, it’s just that the path is a little steep, a bit rocky, and we just need to keep moving and find our rhythm. That’s life. It’s in our extremity that we find out what we’re made of, and when we become stronger. When we confront life’s obstacles we eventually tap hidden reserves of courage and resilience we did not know we had. And, it’s when we face failure that we recognize that we always possessed this extra strength. So, when the road seems long and the journey is tough, hang in there and tap into your second wind. Or, as one of my favorite singers said,

“Don’t give up on trying to do what you really want to do. Where there is love and inspiration you can’t go wrong.” ~Ella Fitzgerald The thing is, things change. Constantly. Sometimes for the better. Sometimes not. Resilience is accepting your new reality, even if it’s less cushy than the one you had before. Obstacles are developmentally necessary: they teach us strategy, patience, critical thinking, resilience and resourcefulness, and these only come from having been given the chance to work through difficult problems. Sometimes the trick is maintaining a positive perspective despite our concerns and circumstances. When life is tough, I can’t help but recite a little poem I’ve known for years:

Two men look out through the same set of bars. One sees the mud; the other, the stars. The question is, what are we going to do about our situation today? We can despair and panic. We can hide under the covers and toss our fate to the wind. Or we

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

8 HEALTHY UTAH

WITH

can be resilient and face the challenges directly. We can realize that we have the power to not only survive, but to turn a frenzied condition into an opportunity to develop and achieve. We must assess things as they really are, knowing the economy and the world are obviously evolving. So how are we to resiliently thrive through the trying transitions of our lives? Here are some ideas: First, acknowledge the seasonality of the situation. Every season has challenges and opportunities. Pick your phrase to get you through. “This too shall pass.” “The sun will come out tomorrow.” “What a difference a day makes.” Life is all about patterns, and while it’s darkest before dawn, the sun will rise tomorrow and a new day with new opportunities begins again. Look forward. It’ll all work out. Second, capitalize on pessimism. At a time of great uncertainty, the late Sir John Templeton recognized the power of maximum pessimism. During the 1930’s, he dove into a new investment career, targeting nations, industries, and companies on their financial ropes—a time he coined as “points of maximum pessimism.” In his own words, “Bull markets are born on pessimism, grow on skepticism, mature on optimism, and die on euphoria. The time of maximum pessimism is the best time to buy, and the time of maximum optimism is the best time to sell,” he stated. When things are down, move up. When life is hard, then is the opportunity to improve your situation. Step back from the frenzy, take a deep breath, and do what works, not what the crowd is doing. Just think, tomorrow’s fantastic success story starts today. Third, choose faith. While facing uncertainty, we have a choice: fear or faith. Both are derived in our head and heart. Sure, the future is uncertain. But it is for everyone, and you can face it fearfully, or faithfully. Anthony Robbins says fear is “‘imagination undirected’ which devastates our emotions and oppresses our sense of well-being.” And faith is the opposite: “imagination directed.” We can flounder fearfully, moving towards nothing, or we can create a plan and move towards it with assurance, ready to accept whatever the outcome is. Choosing faith and being resilient doesn’t mean the absence of fear, but it does mean that you control it. Controlling fear allows you to see possible advantages while others speak only bleakness. Another downside of fear is that you focus on yourself only. To truly succeed, even in a down cycle of life, you must have something or someone to serve outside yourself. You need to focus not only on what you can get, but what you can give. Interestingly, it’s when you give, particularly when it’s a sacrifice to do so, that it returns tenfold. The trick? Just begin. Life has its seasons, and it’s rhythm of ups and downs. Again, be resilient and remember that seasons don’t last forever. Whether you’re up or you’re down, just remember that all is well. But, when you’re down, take time to stop and internalize the lessons of today. They are plenty. And, when our skies are dark, look up and remember that it’s only now that we can study the stars and plan for tomorrow. The point is, confront the challenges you face today, and create solutions. They exist. Today’s the day to take the action that will bloom great success tomorrow.

UTAH

MARCH/APRIL 2017 VOLUME XVII, 2

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 CIRCULATION

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

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

FACEBOOK.COM/HEALTHYUT TWITTER: @HEALTHYMAGAZINE GOOGLE.COM/+HEALTHY-MAGAZINES PINTEREST.COM/HEALTHYMAG

published by

To discuss Stardocs creative, design, writing, websites, online marketing services, or even creating your custom publication, call us at 801.369.6139. Healthy-Utah.com

ELITE SMILES. b y WA LT E R M E D E N , D D S

ELITE AESTHETIC DENTISTRY, IMPLANTS & SEDATION

Same-day restorations available. Aesthetic laser dentistry. Free cosmetic consultations. Interest free financing. Most insurances welcome. After Actual patients of Dr. Meden

Before

AS FEATURED ON

Facebook.com/HealthyUT

Healthy

Improv Your Sm e In One ile Ho And On ur e Visit!

ADVISOR

UTAH Â®

801.572.6262

ELITESMILESUTAH.COM March/April 2017

RACES

OUT ‘N ABOUT / MAR-APR ‘17 Sundance Winter ZipTour Experience Sundance Mountain Resort like never before with breathtaking views of a snow covered Mount Timpanogos from the sky! The Sundance ZipTour is one of the most exciting and scenic zip tours in the world, boasting over 3,870 feet of riding. Guests can ride side-by-side on the zip line’s double cables and control their speed, cruising over 65 miles per hour, or stopping midair for a scenic winter photograph.

sundanceresort.com MAR 18 Canyonlands Half Marathon

Moab, UT

Runners get the chance to run in the shadow of the majestic red rock formations of Utah’s Arches National Park at the Canyonlands Half Marathon & 5-Mile Run, which will celebrate its 42nd annual running as winter is giving way to spring.

APR 1 Emigration Canyon Half Marathon & 10-Miler

Salt Lake City, UT

The majestic beauty of Utah’s Wasatch Mountain range is on full display throughout the winding, hilly course at the annual running of the Salt Lake Emigration Canyon Half Marathon & Relay, which moved in recent years from a late summer running in August up to April.

APR 1 Zion Half Marathon

Virgin, UT

Runners get the chance to follow a route with awe-inspiring scenery through southwestern Utah’s canyon country at the Zion Half Marathon, which makes its 3rd annual running along a pointto-point route between the tiny towns of Virgin and Springdale, just outside St. George.

APR 8 Riverton Half Marathon & 4Life 5K

Riverton City Park

APR 22 Salt Lake City Marathon, Half Marathon & 5K

Salt Lake City, UT

After its inaugural running in 2004, the Salt Lake City Marathon was listed among the 12 new favorites by Runner’s World magazine in its January 2005 Marathon Guide and described as “Big Fun, Big Scenery, Big Rewards.”

APR 29 Tulip Festival Half Marathon

Lehi, UT

Settled in the quaint town of Lehi, Utah, is Thanksgiving Point, a community famed for its Utah County outdoor events. The area is home to several festivals including the Scottish Festival, Tulip Festival as well as the town’s annual half marathon.

10 HEALTHY UTAH

Healthy-Utah.com

EVENTS

ARTS

Hale Centre Theatre West Valley City MAR 8 PANIC! AT THE DISCO - DEATH OF A BACHELOR TOUR

UCCU Center

Catch an energetic performance by Panic! At The Disco when they bring their “Death of a Bachelor” Tour to the stage at UCCU Center on March 18th with MisterWives and Saint Motel!

MAR 21 ARIANA GRANDE - Dangerous Woman Tour Vivint Smart Home Arena

Hale Centre Theatre - Orem

Ariana Grande is hitting the road in support of her latest album, Dangerous Woman. See her LIVE March 21st at the Vivint Smart Home Arena with guests Little Mix and Victoria Monea!

MAR 25 ERIC CHURCH - Holdin’ My Own Tour Vivint Smart Home Arena

Eric Church is hitting the road in 2017 for his Holdin’ My Own Tour. Don’t miss the chance to see him live March 25th at Vivint Smart Home Arena! There is no opening act, Eric Church will take the stage at 8:00pm. Get there early to avoid lines! A portion of the proceeds from the sale of Smith’s Tix Premium Seating benefits Chief Cares of the Community Foundation of Middle Tennessee.

APR 09 NEIL DIAMOND - 50 Year Anniversary World Tour Vivint Smart Home Arena

Grammy Award winner, Rock & Roll Hall of Fame Member and music icon, Neil Diamond, will bring his 50 Year Anniversary World Tour to Vivint Smart Home Arena April 9th. Come out and celebrate this amazing milestone!

APR 13 BASTILLE - Wild, Wild World Tour 2017 UCCU Center

Postfontaine presents Bastille’s “Wild, Wild World Tour 2017” LIVE at the UCCU Center Thursday, April 13th, don’t miss out!

MAR 9-12 DISNEY ON ICE PRESENTS Worlds of Enchantment

Vivint Smart Home Arena

Enter the dazzling world of Disney magic LIVE ON ICE! From wheels to waves, icy wonderlands to infinity and beyond, your family’s favorite Disney moments come to life at Disney On Ice presents Worlds of Enchantment.

SPORTS - UTAH JAZZ Mar. 1 vs Timberwolves Mar. 3 vs Nets Mar. 6 vs Pelicans Mar. 13 vs Clippers Mar. 22 vs Knicks Mar. 27 vs Pelicans Apr. 4 vs Portland Apr. 7 vs Timberwolves Apr 12 vs Spurs

Facebook.com/HealthyUT

March/April 2017

They Want Your Body…

LANGUAGE BODY LANGUAGE MOVES THAT WILL MAKE A DAILY DIFFERENCE IN YOUR LIFE THE TRIPLE NOD Great communicators help people know they are heard, and that their ideas are respected. Nodding three times as a person speaks to you will help them speak longer, and increase the level of trust between you.

OPEN YOUR CLOSED BODY LANGUAGE Our prehistoric ancestors were probably prone to stand with their arms crossed, to protect vital organs. This may be the reason why many of us today stand in a closed body position, arms folded and shoulders hunched, when we are in a situation or conversation that we find uncomfortable. An open posture, with hands on the hips, or with active, gesturing hands during conversation, can change the tone of a conversation, and change how people view you.

TAKE UP SPACE The more space you take up, the more powerful you’re perceived, and the more powerful you’ll feel. When you put your shoulders back, and have your arms away from your body, your look bigger, and research suggests that you actually feel more powerful and less stressed. You can also take up space by widening your stance, using gestures, and by firmly planting your feet.

DON’T TOUCH YOUR PHONE Taking out a smartphone when nervous generally does two things: it closes body language and makes a person look smaller, which are body language no-nos. If you must use your phone, hold it away from your body, and be mindful of posture.

BONUS TIP ABOUT SPEAKING:

Don’t say it like a question if it’s not a question. When we end a sentence by going up in pitch, that indicates a question. But sometimes, when we are scared of imposing, or are timid with an idea, we verbalize that idea with that same upward pitch. This communicates lack of confidence in you and your idea, and will not get your ideas the respect you want them to have.

Sources: Ted.com

12 HEALTHY UTAH

Healthy-Utah.com

CARE forCloseALL to You

Comprehensive Womenâ&#x20AC;&#x2122;s Care Whether you need a routine exam or specialized maternity services, we offer high-quality, personalized care for women of all ages. For more information or to make an appointment, call 866-431-WELL.

MyWomensCare.com Facebook.com/HealthyUT

| 3460 South 4155 West, West Valley, UT 84120March/April 2017 13

5 Moves

YOU SHOULD

Be Able to Do WHEN YOU CHANGE THE WAY YOU THINK ABOUT EXERCISE TO A MATTER OF FUNCTIONALITY RATHER THAN PHYSIQUE, YOU START TO REALIZE THE IMPORTANCE OF SOME VERY BASIC MOVES YOU WERE TAUGHT AT A YOUNG AGE.

Let’s think about it for a minute: what are some regular “exercises” that are part of your daily life? • When you sit down on a chair, and then stand up again, there’s your squat. • When you bend down to reach for the remote under the couch, there’s your pushup. • When you reach to the top shelf to hide the chocolate you just bought, there’s your overhead press. • When you’re late and run up the stairs 2 at a time, there’s your lunge. Being able to do these basic movements, plus a few more, is very important to your functional life and even quality of life. You can probably think of several people you know, maybe even yourself, who suffer from lower back pain, knee pain, weak ankles, etc. The cause of a lot of these problems is often muscle compensation – your weak muscles are unable to perform the job they’re supposed to do, so a different muscle group takes over. This can wreak havoc on your entire “chain of command,” as far as which muscles are doing what, and cause pain and misalignment.

So let’s take a look at a few basic moves you should be able to do properly, and how to fix any compensations you may notice.

PUSH-UP Here are the steps to performing a standard push-up while checking for any imbalances and compensations: PP

Start on your hands in knees, with your hands directly underneath your shoulders.

Keep your back straight and your core tight.

Lift off onto your toes.

Bend your elbows to lower yourself until your arms are bent to a 90-degree angle.

Your chest should be just a few inches off the ground before you extend your arms, raising your back up.

2 LUNGE

Here are the steps to properly performing a standard forward lunge while checking for any imbalances and compensations: PP

Begin by standing straight with legs hip-width apart, back straight, shoulders back.

Take a big step forward with one leg, bending both your front and back knees to 90 degrees.

Maintain a straight back and engaged core.

Push back with the extended leg to return to standing position.

Repeat with the other leg.

WHAT TO LOOK FOR: • If your torso falls forward, this could be a sign of weak core and glute muscles. • If you aren’t able to bend to 90 degrees, you may need to take a bigger step forward or work on high hamstring flexibility.

WHAT TO LOOK FOR: • If you can’t bend your arms to a 90-degree angle, this could be a sign of muscle weakness in your biceps, triceps, shoulders, and chest. • If your back arches with your glutes in the air, this could be a sign of core weakness or lack of core and glute engagement.

14 HEALTHY UTAH

Healthy-Utah.com

BASIC OVERHEAD SQUAT Here are the steps to properly perform a basic overhead squat while checking for any imbalances and compensations: PP

Raise arms overhead, so that your triceps align with your ears.

Place feet hip-width apart, parallel, with your toes pointed forward.

Sit back as if sitting in a chair, maintaining a neutral spine, and ensuring your knees don’t extend beyond your toes.

WHAT TO LOOK FOR: At the bottom of the squat, your arms should form a straight line from the fingers, to the shoulders, down to your hips. • If your arms fall forward, this could be a sign of shoulder instability and weakness. • If your back arches, this could be a sign of glute and core weakness and instability. • If your knees move inward toward each other, this could also signify weak glutes.

OVERHEAD PRESS

Here are the steps to properly perform a standard overhead press while checking for any imbalances and compensations: PP

Choose a dumbbell weight with which you could perform 8–12 reps before failure.

Hold a dumbbell in each hand, facing each other at shoulder-height.

Slightly bend your knees and keep your spine neutral.

Press the weights over your head until your arms are fully extended.

Your arms should be next to your ears as you hold slightly at the top before lowering back down to your shoulders.

WHAT TO LOOK FOR: • If your arms fall forward rather than extend straight overhead, you have weakness and inflexibility in your shoulders. • If your back arches as you lift overhead, this could mean your core is weak or your hip flexors are too tight to maintain alignment over your knees.

PLANK Here are the steps to perform a standard plank while checking for any imbalances and compensations: PP

From your knees, walk your hands forward until you’re in a modified push-up position.

Lower yourself onto your elbows and forearms, with elbows directly under your shoulders.

Lift your knees off the ground, engaging your core and keeping your back straight.

Hold this position for 30 seconds, or until failure.

WHAT TO LOOK FOR: • If your hips sag, this could be a sign of core weakness. • If your hips raise, this could also be a sign of core weakness.

Facebook.com/HealthyUT

March/April 2017

F ITNESS

Why Exercise DOESN’T ALWAYS Lead to WEIGHT LOSS Cochrane review of 43 studies dealing with exercise for weight loss found that “compared with no treatment, exercise resulted in small weight losses across studies.”

Did You Know…

Uh… what? Let’s digest this for a moment. These researchers are saying they reviewed dozens of studies and found that exercise had a small impact on weight loss. Outrageous!

The food and beverage industry has played a significant role in shaping public attitude toward how exercise influences weight loss. The New York Times recently uncovered that Coca-Cola was funding a nonprofit made up of university scientists who encouraged the public to focus more on exercise to fight obesity, rather than on how calories from food and beverages factored in. This goes against a substantial body of research that shows diet is crucial in losing weight. Source: nytimes.com

What about the endless YouTube workout videos for “burning fat” and the countless gym programs for torching wobbly guts? All the calories the gym machines say you burned, that’s good for something, right? Well, this Cochrane review is one of many published research articles that say the same thing: exercising to lose weight isn’t as cut and dry as most people think it is.

WHY DOESN’T EXERCISE WORK FOR LOSING WEIGHT? Well actually, it does.

Organs burning calories (averages)

“In highly controlled studies where exercise is performed under supervision, and no other variables are changed, people lose weight,” says Dr. Robert Ross, PhD, an exercise physiology expert at Queen’s University in Ontario. “When people say ‘exercise doesn’t work,’ I take it to mean ‘sustained physical activity in today’s world is difficult.’”

Kidneys: 182 calories per pound per day Brain: 109 calories per pound per day Muscle: 6 calories per pound per day Heart: 181 calories per pound per day Liver: 90 calories per pound per day

A mountain of research shows exercise leads to fat loss. But sustained energy balance, meaning burning the right amount of calories for your diet over a long time span, is a challenge in our modern environment. Sure, you can burn some calories in the gym, but then you fall behind after eight desk hours. You might burn some calories on a walk, but a long commute leaves you in the hole.

16 HEALTHY UTAH

Source: Current Opinion in Clinical Nutrition & Metabolic Care

Healthy-Utah.com

The point: don’t give up exercise, even if the weight isn’t departing. Losing weight depends on a multitude of factors, and exercise is just one, albeit an important one. Environment aside, let’s not forget a wonderful truth of life: we’re all different. And we’re not just talking about hair, eye and skin color. Although we all function similarly, our bodies respond differently to physical activity, burn calories differently, and lose weight differently. This shouldn’t be a surprise. We know two people can do the same exercise routine for a month, and one person might lose ten pounds while the other loses nothing. Why? Because each person is u-n-i-q-u-e, to echo your grade school teacher.

HOW THE BODY BURNS CALORIES 100 percent of the energy we gain comes from food, but physical activity only burns 10-30 percent of that energy. Our bodies are constantly expending energy to keep functioning, whether we’re sitting, sleeping, or staring at a wall. The liver, brain, stomach, etc. all need energy to function, and that is where most of the calories we consume are used up. This basic operating energy is called basal metabolic rate. We don’t really control it. Our bodies also use a lot of energy breaking down and digesting food. Some point to the basal metabolic rate and say “that’s why exercise doesn’t work, because exercise only accounts for a fraction of calories burned every day.” Others will look at a fit person and say “wow, what a great metabolism,” thus robbing the individual of his due credit for a healthy lifestyle. These comments are a tad misguided. Various supplements and exercises claim to “speed up metabolism.” But can you affect basal metabolic rate (bmr), maybe crank up that rate so you don’t have to exercise or eat healthy? Keep dreaming. In fact, decreasing the calories you consume will often slow down your metabolism over time, and exercise has minimal effect on bmr. And supplements? Well, that’s a whole other can of worms, but let’s just say they aren’t going to do much for bmr. The easiest way to increase the amount of calories burned in a day is (drum roll please)… exercise. Hence, national health guidelines, a library of research, and pretty much every health professional says to exercise every day.

REASONS WHY THE EXERCISE WEIGHT LOSS ROAD IS SO BUMPY AND LONG As mentioned before, our modern environment—including the ease of technology— plays a big role in how hard it is to stay

Facebook.com/HealthyUT

active. Another big problem is this: exercise makes us hungry, and we sometimes eat more calories post-exercise than we burn during exercise. Often exercise becomes an excuse to indulge, and we fill our bodies with food that will have a much greater effect on weight than exercise did. Some other issues may be:

We move less on days when we exercise. We overestimate how many calories we burn while exercising. Certain exercise patterns lead to burning fewer calories with exercise (see below). A more scientific cause of the difficulty is adaptive thermogenesis. In simple terms, this is a mechanism where different systems in the body work together to maintain energy stores. This means that the body fights against weight loss instinctively, because weight loss means depleted energy stores. And researchers have also found that when people lose weight, their bodies try to get energy stores back to their previous level, which often means weight gain. For example, research shows that if you take two people of the same size and weight, one being formerly obese and the other not, the body of the formerly obese individual will burn significantly fewer calories a day. His body will be trying to gain back energy stores, and the person will have to eat less than his counterpart to maintain weight loss. This is a big reason why more than 80 percent of people who lose weight eventually end up back at their previous weight. The degree to which adaptive thermogenesis comes into play may be genetic.

WHAT IS EXERCISE GOOD FOR, THEN? Discussion about exercise is nearly always tied to weight loss, and in Dr. Ross’ mind, this is unfortunate. “The benefits of exercise reach so far beyond the reduction of obesity,” he says. “Getting 150 minutes of exercise per week is associated with a wide range of health outcomes, and weight loss is just one.” Exercise improves cardiovascular health, which is great because cardiovascular issues are a leading cause of death in the US. It also helps prevent several chronic diseases, like diabetes, and is shown to improve mental health. Furthermore, research shows that it is much harder to lose gained weight than to prevent the build up of excess weight.

THE DIET + EXERCISE EQUATION “It’s 40 percent diet, and 60 percent exercise.” “No, it’s 30 percent exercise, and 70 percent diet.” What matters more in weight loss, diet or exercise? “We don’t know, and we don’t care,” says Dr. Ross. “But I have absolutely no doubt that both exercise and a healthy diet have to be involved for the most desirable health outcomes.”

WHAT ABOUT RUNNING? Running is an awesome way to get your heart rate going for an extended amount of time, but some find that their running habits aren’t translating to a smaller waistline. Research suggests that steady state running (where you run at a decent pace for an extended amount of time) only helps people lose weight initially. Once the body learns how to cope with the strain of running, the weight loss stops. The body tends to makes changes to compensate for the increased energy expenditure from increased exercise. The body tries to maintain its energy stores. In other words, the body finds ways to use fewer calories to do the same activities, which means fewer burned calories… which can make losing weight frustrating and baffling. It’s a great survival mechanism; the body finds ways to increase efficiency. Now, running isn’t something to be avoided in a weight-loss effort. Simply change your pace, distance, and running workout from time to time. For example, instead of running your normal route, go to the park and run a shuttle, or do a sprint workout of some kind. Sprint workouts are a form of interval training, which means training with periods of high exertion, coupled with breaks and low exertion. When you consistently change up your workout, your body sustains healthy wear and tear, which then heals. This process burns calories. Sources: Vox.com, Cochrane.org

Exercising for the sole purpose of losing weight is dangerous because when a person doesn’t get desired results, they may stop exercising. What a tragedy! Giving up exercise puts your future in jeopardy.

March/April 2017

Open the Door to Better Credit

hile many of us think of credit as a factor in determining whether we’ll qualify for a low mortgage interest rate or a credit card with superior rewards, our credit history and overall score have other important implications. Our credit is a key piece of our financial wellbeing. Maintaining a strong credit score gives you many advantages. Enjoy better rates for auto, home and life insurance. Negotiate lower prices or waived fees on vacation home rentals. Use your credit history to achieve better deals on loans, contracts or other repayment plans. Gain the ability to increase your borrowing potential for greater peace of mind.

First things first—make sure you know your score. The FICO® Score scale range is as follows: u u u u u

800 or higher: Excellent 740–799: Very good 670–739: Good 580–669: Fair Lower than 580: Poor

Access Your FICO® Score for free: 1. Log in to Mountain America’s mobile banking app. 2. Tap the menu in the top-left corner. 3. Select Your FICO® Score. Increase your borrowing capacity and reduce stress by building excellent credit. Practice smart habits that open doors as a consumer instead of closing them.

Here are the categories that influence your score: u Payment history (35%)—The payment information on your accounts includes credit and retail accounts, installment loans, public records, collection items, and on-time, late or missed payments.

30%

10%

Amounts Owed

New Credit

u Amounts owed (30%)—Credit utilization considers the amount you owe compared to how much credit you have available and is one of the most important factors evaluated in this category. u Length of credit history (15%)—In general, a longer credit history will increase your score. However, you can still get a good score with a shorter credit history. u New credit (10%)—This category analyzes the number of credit inquires, new accounts opened and how long it has been since a new account was opened. Research shows that opening several credit accounts in a short period of time represents greater risk. u Credit mix (10%)—This category evaluates the overall mix of accounts and loans. It is not necessary to have one of each type, nor is it a good idea to open a credit account you don’t intend to use.

is a registered trademark of Fair Isaac Corporation in the United States and other countries. 18 FICOHEALTHY UTAH

15%

Length of Credit History

35%

10%

Payment History

Credit Mix

When you know your FICO® Score, you can put together a plan of action to improve your financial wellness.

S P O N S O R E D

B Y

Healthy-Utah.com

First Things First Stay on top of your financial wellness with your FICOÂŽ Scoreâ&#x20AC;&#x201D;free from Mountain America Credit Union. Enjoy convenient access anytime through our mobile app.*

Log in today *Available to members with a loan or checking account. FICO is a registered trademark of Fair Isaac Corporation in the United States and other countries.

DOWNLOAD THE APP Facebook.com/HealthyUT

March/April 2017

WELLNES

Keys to Buying Your Child’s First Mobile Device According to recent reports, most kids ages 8-12 have a cell phone. While the timing of when to get your child a cell phone is up to the parents, there’s no denying that younger and younger children have their own devices. Here are some essential to-dos when you decide to give your child this bridge into the expansive digital world.

Set Some Rules Parents cannot be ignorant bystanders when it comes to smart phones. Rules should include what apps are allowed, what websites are allowed, who they can text/call, and rules about interacting with strangers. Parents should be willing to listen to the input of the child, however. Be open about their thoughts concerning new technology. Make sure to emphasize the importance of never sharing personal information online, like phone number and address. This should not be negotiable.

Set Up Consequences Decide beforehand with your child what the consequences are for breaking the rules. Your child will likely become very attached to his/her device, so don’t make up consequences on the spot, unless you want a meltdown. Some good consequences include a time period with no access to the phone and restrictions in data use.

Give Guidance for Scary Online Interactions Teach your children about cyberbullying, about how to recognize online predators, and how to respond to these situations.

Know About Helpful Tools There are online tools for monitoring or limiting your child’s online behavior. Tools to try: PP Bark PP OurPact (for Apple devices) PP Screen Time (Androids)

You can also use Safe Search sites, which limit what your child can view online. Some of these options are: PP Zoodles PP Kido’z PP Ask Kids PP Kid Info PP TweensBrowser PP Zilladog You can also use apps that show you where your child’s phone is, which is a great way to keep track of your child.

20 HEALTHY UTAH

Healthy-Utah.com

HOOPES VISION

CALL TODAY TO SCHEDULE YOUR VIP CONSULTATION. BRING IN THIS AD AND SAVE $1000 OFF YOUR ALL-LASER LASIK PROCEDURE.

Hoopes Vision puts the newest, safest, and most effective LASIK technology within the reach of almost any budget.

0% financing available through CareCredit for up to 24 months. Subject to approval.

NEWEST LASER TECHNOLOGY

Facebook.com/HealthyUT

MOST EXPERIENCED TEAM OF LASIK SURGEONS IN UTAH

FREE LIFETIME SEE CLEARLY GUARANTEE

March/April 2017

A Lackluster WHY YOU SHOULDNâ&#x20AC;&#x2122;T HALFWAY TRY TO DO THINGS

22 HEALTHY UTAH

Healthy-Utah.com

Most people, regardless of their success or background, are taking on too much and not giving their best effort. And do you know what you get when you give a half effort? Half the reward.

BEING BUSY VS. GIVING EFFORT The problem most of us face is we think that because our to-do lists are long and we stay busy all day that we’re giving our best effort. But there is a difference between productivity and effort. We can stay busy and give a little bit of effort toward a lot of things, but when the sun comes up each morning we still only have so much to give. If you divide yourself between 30 different tasks, those 30 tasks are each only getting a small portion of your energy and attention. If you instead divide your tasks into days, taking only a few tasks or projects each day, you can give better effort, time, and attention to each task. This results in a higher quality end-result, a better sense of completion, and less stress of deadlines.

THE POISON OF COMPARISON Unfortunately, many of us are now even more in-touch with the Joneses, getting peeks through social media of their life’s every aspect. We see their perfectly staged breakfasts and seemingly always happy children. We see their lavish beach vacations and their adorable offices and think, “I can do that, I should be able to do that.” And thus the poison of comparison enters our lives. The thing is – you’re not a morning person, or maybe you don’t like to cook. You prefer adventuring through ancient cities over lounging on a beach, but suddenly you’re questioning your life and preferences, and may start feeling insecure over your decisions. Suddenly you’re adding new tasks to your to-do list that you’ve never had interest in before. But the truth is - your life was just fine before. And now that it’s filled with tasks and hobbies that, if you think about it, you’re not really passionate about, you’re simply not going to find the joy and fulfillment in doing these tasks. This leads to halfhearted effort, and the burial of those things that you’re actually passionate about.

THE RISE OF ANXIETY AND DEPRESSION It is no surprise, then, that anxiety and depression have plagued our homes as we are constantly trying to maintain an image that fits in with the “mold.” According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the U.S.. Over 40 million adults in the United States age 18 and older suffer from an anxiety disorder, and women are twice as likely as men to be affected. We lose ourselves, our true selves, in the hustle and forget how to be happy. We don’t feel accomplished no matter how long our lists are, and even though we make those lists ourselves we don’t really feel happy as we complete the tasks that we added. (This is not to say that anxiety is caused by these controllable factors, but there are many factors including personality, lifestyle, and choices that can lead and contribute to anxiety and depression).

TIME TO CHANGE So what do we do about this?

IF ADVANCES IN TECHNOLOGY ARE SUPPOSED TO SIMPLIFY OUR LIVES, WHY DO WE SEEM BUSIER THAN EVER? PERHAPS WE SUBCONSCIOUSLY FILL IN THE GAPS OF TIME AND ENERGY WHEN THEY APPEAR WITH MORE ACTIVITIES, WORK, PROJECTS, OR HOBBIES, KEEPING US EVER IN THE THROES OF BUSY-NESS. DOES THIS SOUND FAMILIAR TO YOU?

Facebook.com/HealthyUT

First of all, do an assessment of yourself. What do you really like to do? Compare this with your life and daily activities. From cooking, exercising, working, decorating your home and even the car you drive, ask yourself, “why?” Live your life with your whole heart. Decorate with your favorite colors. Drive the car in which you are the most comfortable and feel the safest. Engage in activities in which you actually like and make you feel accomplished, and if you decide to learn a new skill, do it with your whole heart. If you find yourself going after something you don’t really want, have the humility to walk away and let someone else take over who will do a better job. Have the self-control to delete your Facebook or Instagram account if they are letting in anxiety and insecurity. As you start adapting your life to fulfill your true self, you will find it easier to give your best effort at your tasks. You will feel happier, more secure, and more accomplished. You will never feel better than when you’re being the best version of yourself all the time.

March/April 2017

PA I D C L I E N T C O N T E N T

SPRINGTIME FITNESS

MAXIMIZE YOUR ENDURANCE A

s springtime blossoms, outdoor activities can be a lot more fun and lasting if you replenish your nutrition. Whether you hit the ground running to see the early morning sunrise, pump up your fitness routine in the fresh air, or join a team to play sports on a grassy field, any fitness routine can benefit from smart supplementation. It is important to consume nutrition that will sustain your body for the entire duration of your activities. This kind of sustainable nutrition can maximize your energy and endurance. Sustainable nutrition focuses on what the body uses during exercise, and supplies those needs before, during, and after the activity. This can help keep your biochemistry in an “anabolic state” where your energy is supplied from the nutrients you consume vs. a “catabolic state” where your tissues breakdown. Your energy to move is produced when the body uses oxygen, glucose (blood sugar), and other key nutrients to produce ATP (adenosine triphosphate). In addition to vitamins and minerals-especially electrolytes, key nutrients for ATP winclude amino acids from protein, fatty acids, creatine, choline, carbohydrates, and water. To build storage of sustainable nutrition, you can start by taking multivitamins and minerals, protein drinks, essential fatty acid supplements, and drinking plenty of pure water daily. Surplus vitamins, fatty acids, and glucose are often stored in fat; minerals are stored in bones and muscles; extra oxygen is

24 HEALTHY UTAH

stored in the muscles as myoglobin; extra glucose is stored in the liver and muscles as glycogen; and extra amino acids are stored in muscles and almost all other tissues. A secret weapon for energy, called creatine, is also stored in your tissues to help your body maximize endurance. It works by recycling used-up energy (ADP) and sending it through another energy-producing cycle. Essentially, this helps you produce twice the outcome from each energy cycle! Thirty minutes or more before a workout, you can supply your body with even more nutrition specific to endurance. Taking a healthy pre-workout formula can be very helpful. A good formula usually includes B-vitamins, magnesium, creatine, protein (especially branch-chain amino acids), and natural energy-boosters. Regular workouts, where you safely and gradually increase endurance exercises, also helps the body adapt to staying in the anabolic state. It does this by utilizing oxygen better, increasing blood flow to muscles, and storing more nutrients for endurance. When your bloodstream runs low on needed nutrition or oxygen, you will typically feel a downshift in your energy. This may indicate that you are starting to use nutrients stored in the body, meaning a biochemical shift to the catabolic state. This is a stressful state that releases the stress hormones adrenaline and cortisol. These hormones stimulate the liver to release glycogen for fuel which sets the body up

for a low blood sugar energy crash. Avoid loading up on caffeine because it sends the body into a catabolic state immediately through the same process, and consuming a lot of simple sugars can also bring on a sugar crash and faster burnout. Adding complex sugars like dextrin or glycerol, as well as electrolytes and trace minerals to your water, can help fuel the ATP energy cycle longer. A little protein, carnosine, sodium phosphate, and magnesium are also found in a lot of endurance products. Many of these ingredients help buffer lactic acid build-up for better recovery. When you reach the finish line and after you have caught up on breathing and hydrating, make sure to have an all-natural protein drink to replenish your muscles. While shopping for protein and endurance products at your local Good Earth Natural Foods store, check out brands such as, Garden of Life’s sprouted grain protein, Ancient Nutrition’s collagen rich Bone Broth products, Allmax, and Hammer Nutrition. Be sure to speak with one of our knowledgeable Wellness Consultants to maximize your endurance program and enjoy a high-energy springtime this year!

REFERENCE Cohen, Barbara Janson. Memmler’s The Human Body in Health and Disease 10th ed. Pg. 152-160. Philadelphia: Lippincott Williams & Wilkins, 2005. Print

Healthy-Utah.com

Springtime Fitness Nutritional Support Ment ion thi s ad f or an addit ional

10% OF F THE S ALE PR ICE o f any o f the pr o duc t s li s te d b elo w E x pir e s A pril 30th, 2 0 1 7

Garden of Life Sport

Ancient Nutrition

Organic Plant-Based Protein 2lb Vanilla or Chocolate

Bone Broth Protein Burst Pre-Workout 11.6oz Coconut Lime or Apple Greens

Reg. $54.95

Reg. $39.99

$32.97

$25.82

Garden of Life Sport

Allmax

C :VOL 240 cap (Muscle Recovery)

Organic, Plant-Based Energy & Focus Preworkout Blackberry or Cherry

$25.99

$23.97

Reg. $39.99

Locally Owned and Family Operated ORGANIC PRODUCE

GLUTEN-FREE

VITAMINS

ESSENTIAL OILS

SPORTS NUTRITION

NATURAL FOODS

BODY & SKIN CARE

NON-GMO

RAW FOODS

HERBS

NO MSG

BULK FOODS

OREM

500 S. State Street (801) 765-1616 Facebook.com/HealthyUT

AMERICAN FORK

336 W. Main Street (801) 756-0233

MAK ING I T E A SIER TO LIVE HE ALT HY SINCE 19 7 3

Spanish Fork

Orem

American Fork

Sandy

Riverdale

goodearthnaturalfoods.com RIVERDALE

1050 W. Riverdale Rd. (801) 334-5500

SANDY

7905 S. 700 E. (801) 562-2209

SPANISH FORK

863 N. 700 E. March/April 2017 25 (801) 375-7444

1. USE NATURAL LIGHT Skip the flash as much as possible. Open the windows and let the soft, natural light inside. Don’t be a statue when you’re taking pictures, move around and find an angle that lets the light hit your subject, and click away. It doesn’t matter if you’re using a point-and-shoot camera, your iPhone, or a DSLR – natural light will best capture how your subject and background really looked.

KEYS TO TAKE BETTER PICTURES For the average person, photos serve a specific purpose: to capture memories. To help us remember how we looked, how we felt, how we lived, and we interacted with the world around us. Stop and think about the things you want to remember about your life right now, the things you would like to look back on. Maybe it’s how your kids look when they’re totally consumed in playing in their own little world, or how your husband looks when he caught a huge fish, or how your grandma looks when she’s reminiscing on the early days of her marriage. We don’t constantly sit around on couches in fields or stand around against perfectly white backgrounds in designer clothes – so here are some key elements to taking better pictures that will capture the things you really want to remember.

Don’t be afraid to get up close and personal. In fact getting close will help you capture details better than a zoom (as long as your subject is comfortable with your close proximity). The details of water droplets on a flower in the garden you worked so hard at growing, the wrinkles on your mom’s face when she’s smiling, the tiny teeth poking through your baby’s gums – these are the things you want to remember, the things you’ll miss when they’re gone.

3. CANDID OVER POSED This falls in line with the first two keys, but don’t be afraid to scrap the poses and simply ask your subjects to go about their conversation or activity. Have you ever tried getting your kids to sit still AND smile for a camera? It’s like asking them to rub their tummy and pat their head at the same time. So instead, give them their favorite toys and let them play. Capture their excitement and facial expressions as they do. Ask your grandparents to talk about a beloved memory, and move around as you capture different angles as their faces relive the feelings.

4. THE RULE OF THIRDS Look at the frame of picture you’re shooting and pretend there is a tic-tac-toe board laid across it. Move your camera so that the subject of the photo is where the tic-tac-toe lines intersect. You’ll find that moving subjects away from the very center of a photo helps them become more interesting. Related to this, put the horizon on one of the horizontal tic-tac-toe lines, not right in the middle of the frame.

Remember, it is life’s moments that you want to remember, not staged poses. Use these 4 keys to capture the feelings and the emotions surrounding your subjects, and you’ll have a priceless collection of treasured photos to last a lifetime.

WRITTEN BY ANGELA SILVA

26 HEALTHY UTAH

2. CAPTURE THE DETAILS

Healthy-Utah.com

SERVING OUR PATIENTS IN UTAH AND BEYOND.

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

thesmartclinic.com

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

LEADING THE WAY TO BETTER CARE 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:

PROSLC.COM

801.676.7627 e x p e r t s p i n e ca re a n d m i n i m a l l y i n va s i ve s u rg e r y Surgery | 96 E. Kimballs Lane, Suite 408, Draper Utah 84020 | Building 3 with Lone Peak thesmartclinic.com March/April 2017Center! 27 Facebook.com/HealthyUT

52 weeks x 40 hours = 2,080

IF YOU GOT LAYED OFF FROM YOUR JOB, WOULD YOU BE SAD OR RELIEVED? SURE, NOT HAVING INCOME IS WORRISOME, BUT THIS IS AN IMPORTANT QUESTION TO ASK ABOUT SOMETHING THAT TAKES UP A TREMENDOUS AMOUNT OF OUR LIVES.

E X

I N

G U I S N H I

J O

B U R N O

For most people, jobs provide a standard routine. Odds are the next 365 days of work are going to be fairly similar to the last 365. Those with jobs will log a predictable 2,000 hours or so of work over that time span. Having a predictable work routine may be desirable to some, but for most people, such a routine can become tiring and

28 HEALTHY UTAH

hours/year at work

uninteresting; when this happens, our desire to work decreases. When stress, bad work relationships and politics get thrown in to the mix, the 9 to 5 becomes a thing to dread. So instead of dreading the next year of work, here are some tips on how to recognize when you might need to rethink your work life.

Healthy-Utah.com

WRITTEN BY BRIDGET EDWARDS

What is Job Burnout? Burnout is a condition of exhaustion, cynicism and lack of professional efficacy that is often caused by chronic stress, according to Christine Louise Hohlbaum, author of The Power of Slow: 101 Ways to Save Time in our 24/7 World. This state of exhaustion and cynicism is often coupled with doubt about your competence and a lack of motivation or devotion to your work. Job burnout comes in various degrees, so try this self-evaluation to see if this is something you’re facing: • Do you have to drag yourself to work? • Do you feel disengaged from your work? • Are you doing things that you are passionate about? • Do you find satisfaction in your professional accomplishments? • Are you having trouble sleeping or has your appetite changed? If you’re answering yes to a lot of these questions, it’s time to do something different. Work makes up such a significant part of the week that just fighting through the misery is not a viable long-term solution.

How to Reverse Job Burnout If you find that you are getting burned out from your job, don’t give up! Here are few simple changes you can make to get back into a positive groove:

In 2016, only 54% of employees were completely satisfied with their jobs. To help the rest of us avoid job burnout, keep an eye out for these top causes: • • • • • •

Excessive repetition. High demands and low rewards. Imbalance with personal life. Unclear or unrealistic expectations. Poor fit with skills or interests. Poor relationships with those at work.

When to Quit Jobs aren’t going to be fulfilling and enjoyable all the time. In fact, overcoming difficulties in a career is often what makes the career rewarding. Work is not fun, but it can be the source of great self-respect. Leaving your current employment should be considered when you and your ideas are not respected. You should also expect your employer to respect your personal and family life. Here are some other red flags to consider: • Supervisors use threats.

Job burnout is something that just about everyone faces, especially when routines are stiff. But, it’s important to remember that we don’t need to be suffering through our work. In fact, we should be enjoying each day! One vital thing to do to avoid burnout is to utilize the small breaks you get during the work day. You’ll have lunch and a few 5-10 minutes breaks hopefully. Instead of scrolling through social media, go on a walk, read a light-hearted book or call a loved one.

• You’re lied to frequently. • You have no confidence in leadership. • Work is affecting your health.

52/17

The Draugiem Group studied the habits of productive employees and found that the most productive people worked for 52 minutes at a time and then took a 17 minute break before diving back in. It may be that working in sprints is the most effective.

• Talk to your employer about assignment changes at work. • Rethink your work pace. • Rearrange the order in which you complete tasks.

• Be friendly to coworkers. • Get more exercise and sleep. • Rearrange or decorate your office space. • Use your vacation days. • Make room for ‘me’ time every day.

Facebook.com/HealthyUT

Sources: psychcentral.com, www.mayoclinic.org, inc.com

• Change how you use break time and lunches.

March/April 2017

30 HEALTHY UTAH

Healthy-Utah.com

A CONVERSATION WITH

WITNEY CARSON

UTAH NATIVE AND DANCING WITH THE STARS PRO WITNEY CARSON TALKS MELANOMA, OVERCOMING, AND RELATIONSHIPS Healthy Utah: Tell us about your experience with melanoma. I was a big advocate for tanning in the UV beds. In high school I would do that probably three times a week. My dad actually had skin cancer. He had melanoma, and it spread all the way to his lungs. It was really important that all his kids got checked after that. I never checked my body for moles, never was really aware of that. Never really put on sunscreen. I was really careless, and kind of thought I was invincible, you know. So for my parents, it was really important that all their kids to get checked. One day we went in, and the dermatologist found a strawberry colored mole, really, really small, on my left foot, on the top of it. She thought it looked a little odd, and took a sample, and sure enough, it came back positive for melanoma. During this process I had gotten the call that I was going to be a professional on dancing with the stars. This is the first time I was being called as a pro. From the time I was diagnosed, it was about a month and half before I would have to go back to LA. We talked to the doctor, and said we

really wanted to do this, to make it work. It had been my dream since I was three years old. I asked him straight up, can I just wait to have this surgery until after I’m done with the season, in the summer. He was afraid that if I waited, I’d have to go through chemo. So that was obviously not the healthiest, best option for me. We decided together that we’d do the surgery, and just try and make both of them (surgery and the show) work. When I went in they found I was positive for the melanoma being in my lymph nodes all the way up to my hip. So it spread all the way from my foot to my hip. During the surgery process, they had to take out about an inch in diameter around my mole. They also took out four lymph nodes in my hip at the same time. It was about a month of recovery. So after that happened, I did Dancing With the Stars, I didn’t tell anybody about this melanoma. I still had the sutures on my foot when I started the first day of rehearsal. So it was really scary, but I just knew I had to do it. This is what I had been dreaming of. So I sucked it up and went in. I remember the first day, I wasn’t being careful, I just wanted to prove to them that I was worthy to be there. I remember looking down at my foot, and I had this big puddle of blood around my foot. I took off my shoe and my sock and I saw that the sutures had completely split back open. That was a really serious, bad thing that I had to deal with. And I hadn’t met my partner yet, so I had a long season ahead of me. We had to find a wound care specialist to help me be able to dance on it while still letting it heal. All the nerves were kind of numb and mostly damaged at that point, and the feeling hadn’t come back. It wasn’t that painful, as gruesome as it might have looked. I think if it was on the bottom of my foot that would be worse, but luckily is was on the top of my foot. That whole season I had to have this wound care specialist wrap my foot every single Monday before we went live on the show. Now the wound is healed, and there is a big fishhook scar on the top of my foot. I’m completely melanoma free. And now I’m just raising awareness about melanoma. I think so many people out there think they’re invincible because they’re young. We just don’t really think about putting sunscreen on every time we walk outside, covering ourselves up and protecting our skin. I think that’s really important for people to be aware of, and to really know that exists, to know that young people at any age can get melanoma, that it can come at you at any point in your life. It is a serious thing. Going through that adversity of the cancer, and finally getting through really did make it that much sweeter, and it made me appreciate it that much more, that I have my body to dance. And that I have my feet. You don’t realize how important your feet are as a dancer because that just is what you do. But once you can’t physically move on your foot, you’re really are just grateful for your healthy, physical body.

P H OTO C REDI T: J ESSI C A J AN AE

Facebook.com/HealthyUT

Contunued on page 32 >>>

March/April 2017

Contunued on page 32 >>>

Healthy Utah: Tell us how you learned to be comfortable in your own skin. I think every girl, everybody kind of goes through this, where you’re changing into your body. And it’s kind of hard to accept yourself sometimes. I think that’s kind of what I went through with my body. I have muscular legs, so they’re a little bit bigger, and I have curves, and those are things that I was really ashamed of because I wanted to look like someone else in a magazine. I wanted to be that skinny, really perfect model on the Victoria Secret cover, or whatever it was I think I had a picture in my mind of what a perfect body looked like. As I was growing up and maturing, I started to realize that I am unique, I am special. My body is healthy, and I think that experience with melanoma really did help me realize how grateful I am for my body that I have been given. I started to be more comfortable in my skin. I realized that being completely myself is perfect. My body is perfect the way that it is. I gradually, slowly started to accept my curves, my athletic legs, and things about myself that I didn’t like. I came to love them, because that made me who I was. I think rather than comparing yourself to people, which so many of us do, because that’s just a natural instinct we have unfortunately, just being comfortable in your own skin and knowing that you are enough is really important. It’s important for girls to really know that. As I came to accept my body and myself it helped my dancing a lot. It just helped my confidence. It helped me tell myself you are good at this, this is your talent, this is your passion, and you love this. Being comfortable in my skin definitely helped me.

Healthy Utah: Why are relationships so important to you?

important for he and I to have good good communication and a good relationship especially moving around so much and having this crazy lifestyle.

Relationships with my family and with my husband are super important. I mean that’s my number one priority besides my religion. So having a close relationship with them at all times really is super important to me. I’ve always had a close-knit family. I come from a family of a lot of people. I’m the oldest of four kids. I’ve got about 100 cousins. I’ve got a huge family. That’s always been important to me growing up, having a relationship with them. Having them support me through this craziness in my career has been super important to me. And I think that’s helped me stay super grounded. To be able to keep my values and standards.

For us, communicating your feelings, your problems, your issues is really important. Life gets super crazy, and hectic. Especially because he is in school and has work, and I‘m always gone. Having your time of day that you have together, that’s just you two, whether it just be sitting on the couch and watching a movie, or going out to dinner or whatever it may be, having that quality time to talk and check in with each other is super important. We like to vacation any chance that we get. We love to spend time with family. We really are just normal people. We love to sit on the couch and watch Netflix. We love to eat ice cream. We like to go out to dinner, to be normal.

Having Carson in my life has made a huge difference for me. Our first year anniversary was January first. It’s super

32 HEALTHY UTAH

Healthy-Utah.com

WITNEY’S

GO-TO SNACKS GREEN SMOOTHIE: Spinach, frozen banana, almond milk, almond butter, ice. An apple with almond butter. Natural sugar, healthy fats and protein!

Healthy Utah: We heard you like kickboxing. Tell us about that. I try to do kickboxing three times a month, maybe once a week. I actually work with an MMA fighter in LA, so it’s super fun to do actual real kickboxing. It’s not just like in Pilates where they kind of just punch the air. You’re punching into the pads and kicking. I like the patterns. For me mentally, having patterns to memorize helps my brain remember dance steps. Having that memorization is really important. Also it’s just a really good workout. You let out all of your anger and all your stress and punch stuff. Who doesn’t want to just punch stuff and have a workout?

Facebook.com/HealthyUT

PH OTO C REDI T: J ESSI C A J AN AE

March/April 2017

Ways To Fortify Your

MARITAL BONDS How To Manage Your Differences And Build A Better Relationship WRITTEN BY DR. ANNE BRENNAN MALEC

MARRIAGE IS A COMPLEX, EVER-EVOLVING RELATIONSHIP THAT CHALLENGES PARTNERS TO REMAIN ACTIVE IN THEIR EFFORTS TO MAINTAIN THE RELATIONSHIP. While the components of a healthy relationship – passion, commitment and intimacy – may seem abstract, I have found specific actions through my practice as a clinical psychologist and marriage and family therapist that couples can do to prioritize their relationship and make it last.

34 HEALTHY UTAH

CONTINUE OR LEARN TO COMMUNICATE WELL We all know to be polite to our bosses at work or strangers we meet, but it is often with those we are closest to that we slip into unhealthy habits of disrespect or inattentive listening. Most likely, at the point in your relationship when you plan to get married, you feel close and communicate well with your partner. It is over time that partners become busier, more distracted or simply make fewer efforts to communicate respectfully and openly with their spouses. But communication is a critical component to a healthy marriage. Couples must schedule time to check in with each other weekly. This “weekly check-in” may seem less necessary in the early years of marriage, but you will appreciate the habit later when work hours become longer and kids enter the picture. Use this time to coordinate schedules, check in about any issues in the relationship, and take time for each other away from technological distractions (that means no phones or TV in the background).

Healthy-Utah.com

CREATE A BUDGET AGREEMENT One of the most common areas of newlywed conflict is managing a joint budget. Even if you cohabitate with your partner before marriage, it is unlikely that you pooled all of your resources, and there is a lack of education about shared budgets. But money is important for your personal and relational well-being. Talk with your partner about your financial goals and concerns. Your spouse should be an equal partner in financial decisions. It is helpful for partners to regularly check in with each other about financial changes and decisions (you can easily incorporate this into your weekly check-ins). I advise couples to set a monthly personal budget – say $500 – that each partner can spend on individual expenses without consulting the other. If a partner wants to make a purchase that goes above the agreed-upon amount, he or she should wait until the other partner is consulted and agrees. By forming healthy spending habits and open communication about finances, partners can avoid one of the most common areas of marital conflict and feel closer as equals.

SHARE RESPONSIBILITY FOR MAINTAINING INTIMACY.

NEVER BE AFRAID TO MANAGE YOUR DIFFERENCES.

In the early years of a relationship, intimacy seems to come naturally, so many partners take for granted the importance of actively maintaining a sense of emotional connection. This is not the responsibility of one partner, but a requirement that both spouses maintain an interest in fostering intimacy and keeping tabs on ways the other partner wishes to feel loved and cared for (because this does vary from person to person and over time).

If I had to pick one major takeaway for couples considering marriage, it is to ensure that you are able to tell your partner when you are upset with him or her. That way your partner stands a chance of trying to fix the problem. Without this, resentment takes root and will continue to grow over time until it is addressed. This is so important because resentment often underlies any deficit in the previous points I made. It may sound basic, but it is often difficult for partners to place themselves in a vulnerable position where they can voice their concerns about the person closest to them. For couples to manage resentment, it is essential that partners create a safe conversational space where each can be heard and listen without feeling defensive or attacked.

Date nights are a simple way to establish time to reconnect during a busy week, and they are essential in the early years of marriage and beyond. Take turns planning an evening for each other, and do not get trapped in thinking it has to be extravagant. If your lives are incredibly busy that week, find a time to relax at home or try to cook a new meal together. Remember that human beings like novelty, so be willing to try new things together.

About Dr. Anne Brennan Malec Dr. Anne Brennan Malec (www.drannemalec.com) is the founder and managing partner of Symmetry Counseling (www.symmetrycounseling.com), a group counseling, coaching and psychotherapy practice in Chicago. She also is author of the book “Marriage in the Modern Life: Why It Works, When It Works.” Dr. Malec earned her Bachelor’s degree in Accountancy from Villanova University and holds two Master’s degrees: one in Liberal Studies from DePaul University, and one in Marital and Family Therapy from Northwestern University. Dr. Malec earned her Doctoral degree in Clinical Psychology from the Chicago School of Professional Psychology.

Facebook.com/HealthyUT

It is inevitable that you will have a different perspective than your partner at some point – whether regarding the family budget, division of household labor, or even the right way to show intimacy. Use any and every opportunity in the early years of marriage to practice talking with each other when one partner is upset with the other. Skills such as empathy, active listening and managing anger and frustration can be learned and need to be regularly utilized in couple conversation.

March/April 2017

SPR

N IN

CLEA

R T

PS &

Are you one of the people who can’t wait to clean and purge in the spring, refreshing your home and organizing your belongings? Or are you one of those who dread the expected spring cleaning, maybe because the task seems insurmountable and frankly, you just don’t have that much extra time on your hands. Whether you love it or hate it, spring cleaning is good to help us organize our possessions and lives, and with these DIY hacks and tricks you can knock out your spring cleaning easily and quickly. WRITTEN BY ANGELA SILVA

36 HEALTHY UTAH

Healthy-Utah.com

VINEGAR WILL PRESERVE YOUR BATHROOM SET A TIMER If you don’t have a lot of time, set aside a reasonable amount of time each day to spend cleaning. Even 30 minutes per day of undistracted cleaning will yield tremendous results.

WORK FROM THE TOP-DOWN Dusting, wiping down counters, cleaning windows, etc. should be done from the top-down to prevent having to clean the same areas multiple times and to consolidate cleaning space.

The acid in vinegar breaks through and prevents lime and water stains, so use it as an inexpensive bathroom cleaner. Don’t be afraid of the smell; it fades quickly.

THROW TOYS IN THE DISHWASHER We all know kids are always spreading germs, which inevitably get to their toys. Cleaning their toys is quick and easy if you just throw them on the top rack of the dishwasher though! As long as they aren’t electronic, of course. Stuffed animals can go in the washing machine on “gentle,” with warm water.

WAX YOUR AIR VENTS If you or your family seem to be getting sick frequently or are irritated by the air, it could be from dirt, dust, and debris accumulated on your air vents. Clean the air vents and prevent buildup from recurring by coating them in car wax.

CLEAN YOUR COMPUTER KEYBOARD If you’re really having trouble getting started on your spring cleaning, look down at your keyboard while you’re working or Netflix-binging and clean it out. A lot of debris and bacteria gets trapped between the keys, so removing them or using a small-bristled brush and hand-held vacuum can help keep it clear. Small cans of compressed air also work great, as does the sticky part of a sticky note, strangely enough. Don’t forget to sanitize!

CREATE A CLEANING-TOTE FOR EACH ROOM Put everything you need for the bathroom in a bucket or tote and keep it under the sink so it’s convenient and organized. How many times have you wondered where the Windex is?

USE A SOCK TO DUST BLINDS Relive the old sock puppet days and use an old long sock on your hand to dust blinds, wiping both sides simultaneously. You can even spray cleaner on the sock first if necessary.

Facebook.com/HealthyUT

NEVER SCRUB YOUR MICROWAVE Cleaning your microwave is as easy as heating up a cup of water and vinegar for a few minutes. The condensation will soften any food debris stuck to the walls or door and let you wipe it off easily. This will also work with a wet sponge, and will sanitize the sponge at the same time.

USE OLIVE OIL TO MAKE YOUR KITCHEN SPARKLE Dab a bit of olive oil on a rag and use it on your stainless steel appliances to make them sparkle and shine.

INVEST IN MAGIC ERASERS When in doubt, pull out the Magic Eraser. Those things really are magic, and remove everything from water stains, scuff marks, crayon on the wall, and grime around the sink drain. Keep a bunch of these handy and they’ll make tough jobs simple and quick.

March/April 2017

3 WAYS TO A Spotless Spring

Entryways the Easy Way: Clutter Guide

The entryway to your home is often the messiest place inside. It’s a tornado of shoes, coats, keys, socks, backpacks, dirt, mud and general havoc. It’s a bad place for messes, because it’s the last thing you see when you leave, and the first thing greeting you get when opening the front door. Stressful! And speaking of stress, wouldn’t it be awesome if leaving the house was easier for your family? Make it easier with some entryway magic: •

Have a hook or bowl for keys. A corkboard with multiple hooks makes for a sleek and organized key system.

•

Get a boot tray for wet/muddy/ snowy weather. Line the tray’s bottom with stylish rocks.

•

Loop a clear plastic bag around a hanger in the closet, and put gloves, hats and smaller items in that bag.

•

If you have several children, consider having bins or shelves labeled with names, so each child has a place for backpacks, coats, shoes, etc. Install an entryway chalkboard. We leave stuff in the entryway because we don’t want to forget it right? Chalk it, don’t plop it. Have a bin/bucket/bag for pet toys and leashes.

38 HEALTHY UTAH

Ci-trusty DIY Spring Cleaner

1. Fill a glass, air-tight container with orange peels, and sprinkle some salt on top.

Is Dust a Health Risk?

Nine out of ten homes have dozens of potentially harmful chemicals lurking in household dust, according to research published recently in Environmental Science & Technology. Some common harmful chemicals found in household dust include: • Phthalates

Fill the container with white vinegar.

Seal the container, and let it sit for 2-3 weeks in a cool, dark location.

Strain out the peels, and pour the liquid solution into a spray bottle. Dilute with distilled water if the vinegar smell is too strong.

• Flame retardants Some other combinations to try:

• Synthetic fragrances

• Orange peels and whole cinnamon sticks.

These chemicals and more come from things like flooring, packaging, carpet padding, insulation, electronic devices and personal care products. Exposure to the harmful chemicals has been tied to respiratory issues, reproductive system issues, hormone problems and more.

How does it work?

Young children and toddlers who are near the floor or crawling, and often put things in their mouths, are most at risk from the dangers of consuming chemicals in dust.

Citrus peels contain limonene, a natural solvent. Vinegar is great against mold, bacteria and germs because of its acidity.

• Lemon peels and rosemary. • Lime peels and thyme.

Healthy-Utah.com

! R A Y

Nâ&#x20AC;&#x2122;. AKI E. FRE OM S. S E E AW BSIT WE Custom Design Mobile-Ready Future-Proof Facebook.com/HealthyUT

CALL TODAY FOR A FREE WEBSITE CONSULTATION

801-369-6139 March/April 2017

Deal With Pain

CORRECTLY

WRITTEN BY PRESTON WARD,PT,DPT

A PHYSICAL THERAPIST OUTLINES THE RIGHT AND WRONG WAYS TO DEAL WITH PAIN.

As a Doctor of Physical Therapy, I get asked all the time about pain. It’s a common reason for someone to go to physical therapy. Physical therapists are “movement experts,” and guided movement is often the better route for relieving pain, compared to medication.

40 HEALTHY UTAH

Healthy-Utah.com

“The American Physical Therapy Association (APTA) has launched a national campaign, and President Obama proposed in new funding $1.1 billion to thwart this grievous epidemic” There is a better strategy to managing your pain; it is safer with comparable results. Movement! Particularly for lower back pain, movement is better at managing pain than opioids, and movement is what physical therapy is all about. The CDC came out with guidelines for prescribing opioids for chronic pain this year. It states “non-pharmacologic therapy and non-opioid pharmacologic therapy are preferred for chronic pain.” Furthermore, these guidelines state that even if opioids are prescribed, physical therapy or “non-pharmacologic therapy” should be used in conjunction.

there has been an exhaustive R ecently list of news articles relating to the

relatively new epidemic of opioid abuse. Overdose deaths from prescription pain relievers like oxycodone, hydrocodone, codeine, morphine, fentanyl and others quadrupled in the 2000s. In 2014, there were 18,893 deaths related to overdose of these prescription pain relievers. Sales of these drugs have skyrocketed over the last 15 years. Here’s another alarming statistic: from 2000 to 2014 nearly half a million people died from drug overdoses. So how does all this relate to physical therapy? All these prescriptions certainly help with pain and have their place in pain management. However, they might not be the safest or most effective for dealing with long lasting pain.

Facebook.com/HealthyUT

Today we live by evidence-based medicine, and everyone has the resources at their fingertips to make an informed decision. If you have chronic pain, the research points to physical therapy, not drugs. It not only is safer than taking prescription opioids, given that 1 in 4 people will struggle with addiction which can lead to death, but there is high quality evidence supporting physical therapy intervention to ameliorate chronic pain. These studies have been demonstrated on large groups of people suffering from arthritis, low back pain, fibromyalgia and a myriad of other conditions. You may ask, “what is my physical therapist going to do for my chronic pain?” Let’s take low back pain for example. Nearly two-thirds of individuals will experience low back pain in their life with 30 percent eventually feeling chronic pain. Your physical therapist will begin by questioning you about your current state and medical history. They will then carry out an extensive review to rule out or in possible mechanisms behind your pain. Next they will educate you on their findings and the science behind pain, and give you an individualized plan to help manage your pain. This will include goal setting, regular exercise, and exposure to the movements that initiated your pain. Overall, they will get you moving and help to improve your function.

With guided movement, physical therapy seeks to resolve the cause of the pain rather than mask it, as medication does. National movements are battling the opioid epidemic. The American Physical Therapy Association (APTA) has launched a national campaign, and President Obama proposed $1.1 billion in new funding to thwart this grievous epidemic. If you are suffering from chronic pain, I encourage you to choose PT first. Sources: American Society of Addiction Medicine, CDC, National Institute of Drug Abuse, APTA, Louw et al, Moseley et al, Delitto et al

March/April 2017

FYI Interesting Tidbits About Food, Cooking and Eating

The 3 Most Common Ways People Mess Up Their Cooking

How to Best Remove Burned-On Food From a Stainless Steel or Enamel Pan Dinner is burned, and if that isn’t bad enough, the pan won’t clean. You’ve tried scraping, soaking it in dish soap, and yelling at it. What next?

You don’t taste as you cook.

You forego ingredients you don’t have, or replace them unwisely.

You turn the food too often, or open the oven to check on food too often.

Fill the pain with about two inches of water, or until all the burned-on stuff is submerged. Dump in ¼ cup of baking soda, and bring the mixture to a boil. Let it boil for 15 minutes, and then let it cool for 30 minutes. Then wash the pan as normal.

Why Does the Stomach Growl?

We’ve also heard that if you fill the pan with hot water and dish soap, and toss in a dryer sheet for an hour, it works wonders. Yes, we’re talking a dryer sheet from your laundry room.

Utah Foodie Facts

A rumbling tummy doesn’t always mean you’re hungry, but it’s a common association. The growling, which comes from the stomach or the small intestines, is often louder when the stomach and intestines are empty, which is probably where the association comes from.

• Approximately 2 billion cherries are grown in Utah annually, making it the official state fruit. After World War II, the Japanese also sent cherry trees to Utah as a sign of friendship.

The walls of the gastrointestinal tract are composed of smooth muscle, and when these muscles are activated to move the foods, gas and fluids you’ve ingested, that’s where the rumbling noise comes from.

42 HEALTHY UTAH

• Utah adopted the Spanish Sweet Onion as the official State Vegetable. • In 1997, The Dutch Oven was named the official State Cooking Pot.

Healthy-Utah.com

How to Make Perfect Pasta From Scratch 1. Take a cup of flour, and make a mound with it in the center of your cutting board or kneading surface. 2. Hollow out the middle of the mound so that you have a volcano-like structure. 3. Crack two eggs into the hollow area, mix the eggs without bringing in flour, and add a pinch of salt. Once eggs are mixed, slowly bring in flour to the egg mixture. 4. Once enough flour is mixed in, the dough becomes firmer and you can start using your hands to knead in the rest of the flour. Once the dough is firm enough to hold its shape, begin kneading the dough for 5-6 minutes. Good dough will restrict a little bit once you bring pressure off it. 5. Coat the outside of the dough in olive oil, and wrap it in plastic. Refrigerate the dough for 30 minutes, and then it is ready to roll out for whatever kind of pasta you want to make.

Facebook.com/HealthyUT

March/April 2017

HOW TO COOK CHEAP AND HEALTHY

MEAL IDEAS FOR UNDER

COOKING AT HOME REALLY IS THE KEY TO SAVING MONEY AND EATING HEALTHIER. IT MAY TAKE A LITTLE BIT OF PLANNING AND SOME DETERMINATION, BUT I PROMISE IT WILL PAY OFF IN THE LONG RUN! THE KEY IS TO FIND SOME STAPLE FOOD ITEMS THAT ARE DIVERSE AND NUTRITIOUS THAT CAN BE USED FOR MULTIPLE RECIPES THROUGHOUT YOUR WEEK. JUST BECAUSE YOU’RE SHOPPING CHEAP DOESN’T MEAN YOUR FOOD CAN’T BE DELICIOUS! I LIKE TO THINK OF IT IN GROCERY STORE GROUPS:

PROD U CE: Pick your favorite fruits and vegetables that you know you will eat. I love tomatoes, avocado, brussels sprouts, garlic, bananas, apples, lemons, lettuce and red potatoes.

G R AIN S: Go whole-wheat! This will cut down on your sugar intake and increase your fiber consumption. Whole wheat bread, tortillas, rice and pasta are good staples and usually not more expensive than white.

DA IRY: Dairy is important but remember dairy has quite a bit of fat. I choose low fat cottage cheese, cheese, eggs, Greek yogurt and milk (almond, rice, soy, cow’s).

M E AT AN D F ISH: My go-to is a big bag of frozen boneless, skinless chicken breasts. This will keep a long time and there are so many ways to cook it! I also love frozen fish–my favorite is tilapia.

R A N D OM: Canned beans, hummus, nuts, etc. These are good for snacking!

44 HEALTHY UTAH

Healthy-Utah.com

3 KEYS TO CHEAPER M EA LS

Plan your meals at the beginning of the week

Pick recipes that are diverse, but use some of the same ingredients. This way you don’t have to waste food that you can only use in one recipe.

Sometimes it’s better to go frozen

Buying frozen chicken, fish and veggies will save you money and they still pack the needed nutrients.

Change up your cooking style

To create variety, get creative! I like to trade off using my crock-pot, stovetop, and oven. Each will change the tastes and style of your meals, and the consistent change allows greater creativity in the kitchen.

MEA LS F OR UNDE R $5

(F O R 2 PE O P LE) * CHICKEN, VEGGIES AND POTATOES

10 oz. Boneless Chicken Breast ($3/lb.) = $1.87 2 Cups Frozen Veggies = $1.00 2 Potatoes ($.56/lb) = $.50 Total = $3.37

GRILLED CHEESE SANDWICH WITH TOMATO SOUP 4-6 Slices Wheat Bread = $.50 1 Cup Cheese = $1.00 Tomato Soup = $2.50 Total = $4.00

CHICKEN QUESADILLA WITH SALSA 6 oz. Boneless Chicken Breast ($3/lb.) = $1.13 4 Uncooked Flour Tortillas = $ .75 ½ Cup Salsa = $1 Sour Cream = $.50 Total = $3.38

Facebook.com/HealthyUT

SALAD WITH AVOCADO, TOMATO, AND CHEESE ½ Head Lettuce = $1 ½ Avocado = $1 1 Roma Tomato = $.50 ½ Cup Cheese = $.50 ½ Cup Dressing = $.50 Total = $3.50

PASTA WITH CHICKEN AND VEGGIES 3 Cups Pasta = $.50 8 oz. Boneless Chicken Breast ($3/lb.) = $1.50 2 Cups Frozen Veggies = $1.00 1 Cup Pasta Sauce = $.75

WRITTEN B Y LAUREN TURV ILLE

Total = $3.75

*Prices will vary a bit based on where you are, and what store you’re shopping at.

March/April 2017

Smoothie Recipes

Blueberry Muffin Smoothie If you love blueberry muffins, then you are certainly going to want to add this smoothie to your morning routine. Full of fiber and protein, this smoothie helps to keep your appetite in check while providing anticancer phytonutrients and gut-friendly prebiotics.

1 1 cup 2⁄3 cup 1⁄2 cup 1 tbsp 2 tsp 1 tsp

frozen banana, halved frozen blueberries plain Greek yogurt large-flake (old-fashioned) rolled oats ground flax seeds (flaxseed meal) lemon juice pure vanilla extract Unsweetened almond milk

Makes 1 serving

Image credit: Colin Erricson

46 HEALTHY UTAH

Healthy-Utah.com

Image credit: Colin Erricson

Virgin Piña Colada Pineapple and coconut pair up in a frozen mocktail that will bring a smile to your face while supporting healthy bones, teeth and gums. Makes 1 serving 1 can (14 oz) 2⁄3 cup 1 tbsp 6 1 tsp

full-fat coconut milk, chilled (see tips) frozen pineapple chunks unsweetened shredded coconut ice cubes rum extract or almond extract

1. Using a spoon, carefully remove the thick layer of coagulated cream from the top of the can of coconut milk and transfer to a bowl. Measure out 2 tbsp cream and add to the blending pitcher or cup. Measure 1⁄4 cup of the remaining coconut milk and set aside. Reserve extra coconut cream and coconut milk for another use. 2. Add pineapple, coconut, ice cubes, reserved coconut milk and rum extract to the coconut cream in the blender. Blend for 30 seconds or until smooth. Tips Chill the can of coconut milk thoroughly and avoid shaking before opening to avoid mixing the cream with the milk. Any remaining coconut milk can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 6 months for use in other recipes. Add a colorful paper cocktail umbrella to each drink for a festive flair.

Triple-Green Shrub If one kind of green is good, three is better. This is a juice for grownups, all green and, if you use water, not sweet at all. Makes 2 servings 1 cup 1 tbsp 2 leaves 1 cup 1⁄2 cup

coconut water or water apple cider vinegar kale lightly packed fresh spinach leaves lightly packed fresh parsley (see tip)

1. Place the coconut water, vinegar, kale, spinach and parsley in the blending container. Gradually increase the speed, and push the ingredients into the blades, then turn the blender on high and blend for about 1 minute or until there are no visible bits. Serve immediately. Tip You can use parsley stems in this juice and save the leaves for cooking, if you have a plan to use them up. Image credit: Colin Erricson

Facebook.com/HealthyUT

March/April 2017

Spring Clothing A GUIDE TO WEARING CHIC WHILE ITâ&#x20AC;&#x2122;S STILL CHILLY B Y C H E L S A M AC K AY

Photo: Charlotte Street Alek Source: Kate Spade

Photo: Elsie Suede Pump Source: J Crew

Photo: Forget Me Not Aviator Source: Free People Clothing

48 HEALTHY UTAH

Healthy-Utah.com

SWING DRESSES

Pair a swing dress with a button up shirt for a light, warmer, attractive look.

T R E N C H C OAT S

Trench coats are in, and sleeveless trench coats are great for a spring look.

Photo: Mixed Messages Sleeveless Trench Source: Nasty Gal Photo: Contemporary Ribbed Swing Dress Source: One Loved Babe

DUSTERS

BLAZERS

Their light material provides a perfect extra layer for spring chilliness. Photo: Hooded Faux Wool Duster Coat Camel Source: Missguided US

Blazers arenâ&#x20AC;&#x2122;t for grandmas and old bands anymore. The right open blazer is right on target in spring, and it adds a little warmth to your attire. Photo: Plush Jersey Curved Hem Open Jacket Source: Express

Photo: Carli Bybel Maxi Duster Coat Pink Source: Missguided US

Facebook.com/HealthyUT

March/April 2017

WELLNES

ENLISTING SELF-DOUBT AS AN ALLY WRITTEN BY MEKEL HARRIS, PH.D., NCSP

Looming thoughts of being an impostor likely haunt you from time to time, regardless of your role as a professional, friend, or partner.

An unmentionable truth in today’s society is that each of us struggles, to varying degree, with self-doubt. Simply put, self-doubt can be described as the state of doubting oneself. It can also be described as a feeling of not having confidence in oneself or one’s abilities. Now if you look carefully at both definitions, you’ll notice that at its core, self-doubt is directly connected to our emotions (feelings) and can fluctuate, depending on the circumstances we encounter (state). If, in fact, self-doubt can manifest in the face of temporary situations, then why

50 HEALTHY UTAH

are we opposed to experiencing fleeting moments riddled with a bit of self-doubt? Sylvia Plath’s quote comes to mind: “The worst enemy to creativity is self-doubt.” And, yes, research suggests that unhealthy doses of self-doubt can certainly impede one’s capacity for expression, including creativity, as well as negatively impact one’s overall selfesteem (Wichman & Hermann, 2010).

But what about healthy doses of self-doubt? I would argue that they can actually be a good thing.

Self-doubt places us in a helpseeking posture. Just the other day, as I considered sharing this article, I had a moment of self-doubt. The question, “Am I good enough?” reigned in my mind, followed by, “Who cares about what I have to say?” Despite my academic and professional acumen, I was immediately humbled by my thoughts and sought input from a fellow colleague and

friend. As I poured out my list of doubts, she challenged me to reflect upon my capacity. This, in turn, propelled me to “get back in the [proverbial] saddle” and continue with my writing plan. In effect, help saved the day!

Self-doubt enables us to check-in with ourselves and consider our own limitations. Yes, we all have them! Pondering my abilities allowed me to self-reflect for a bit and truly wrestle with my personal and professional strengths, as well as opportunities for growth. In a society that encourages us to think so highly of ourselves (in my opinion, too highly, sometimes), isn’t a dash of self-reflection and humility refreshing? I think so!

Third, self-doubt shifts the focus from self (me, myself, and I) as perfect to self as perfectly flawed. I’m convinced that at the end of the day,

Healthy-Utah.com

others want to know that they are not the only ones who are flawed in this world. And don’t each of us want to know that about ourselves too? Once we accept ourselves as imperfect beings, pressure is released, and we are free to soar in all areas of our lives. Don’t we all crave this sort of freedom?

Finally, self-doubt enables us to receive support and affirmation from others. When we function in a self-focused and doubt-filled silo, we limit other’s ability to offer constructive feedback. More specifically, we deny others the opportunity to affirm us. Wrestling with the question, “Am I good enough?” forces us to move beyond ourselves and invite much needed declarations about who and where we are along life’s journey. Isn’t this what we all enjoy, if we’re really honest with ourselves? So, in effect, perhaps it’s time to lessen the stigma associated with self-doubt and instead, embrace it (in healthy doses, of course). What would it look like to allow for a margin of self-doubt in your day-to-day experience? You may be pleasantly surprised that it produces humility, increased self-acceptance, and connection with others.

ABOUT THE AUTHOR Mekel Harris, Ph.D., NCSP currently serves as a licensed psychologist, health service provider, and adjunct Associate Professor, in Memphis, TN. In addition to these roles, Dr. Harris volunteers with several children’s organizations and serves as a board member for Comfort Zone Camp, a children’s bereavement organization. Throughout the past five years, she has presented at over 25 national and international conferences, targeting an array of healthrelated topics. In late June 2016, Dr. Harris published her debut book, “Relaxing Into the Pain,” charting her personal grief journey. As an avid proponent of wellness, she recognizes the importance of cultivating physical, emotional, and spiritual fitness in all areas of life and leadership. Follow her on Twitter: @drmekel.

Ultimately, you might discover that your creativity and productivity are actually heightened!

If we’re honest, each of us can admit that we’ve asked the question,

“Am I good enough?” at some point in our lives. Facebook.com/HealthyUT

March/April 2017

WELLNES

A DIFFERENT KIND OF HOROSCOPE SCIENCE, NOT JUST THE STARS, SAYS WHEN YOU WERE BORN MATTERS

NEW STUDIES REVEAL THAT THE SEASON YOU WERE BORN IN CAN ACTUALLY AFFECT YOUR PHYSICAL AND MENTAL QUALITIES—YOUR HEIGHT, FOR EXAMPLE. SCIENCE MAKES SENSE OF THIS NEW INFORMATION, TOO. When researchers compare birth months, they’re really just comparing sunlight exposure throughout an average pregnancy, or the potential for pregnant women to absorb vitamin D. Vitamin D is essential for bone growth, cardiovascular health, and our immune systems, and is transmitted to our bodies via sunlight, which means that when women are pregnant during the summer (especially during their second trimester), their babies have some differences that could even be seen as advantages. In a study conducted on 450,000 men and women, on average, those born in the summer had a higher birth weight, taller adult height, and started puberty at a later age. In fact, those born in winter months showed exactly the opposite. In addition to these physical findings, those born in the autumn months were more likely to continue with schooling after the age of 16. Other correlations, such as birth month with diabetes, multiple sclerosis, and psychiatric disorders are currently being investigated for confirmation, but the data looks like there is a strong connection there as well. Though your birthday is hardly something controllable, the principle featured in this study is one that has been around for decades. Fetal development is strongly correlated to a mother’s environment—her exercise habits, her intake of necessary vitamins and minerals, and, apparently, the amount of time she spends outside. As science in this field continues to progress, we can better understand how to give our children the best chance for a healthy, happy life. Sources: University of Cambridge, Heliyon

52 HEALTHY UTAH

Healthy-Utah.com

Cool Things For Spring 2017 PURE GROW TH ORGANIC SUPER CHIPS We all need the right fuel for springtime adventures, and we were pleased to find these USAmade chips. Made with rice, kale, quinoa and chia seeds, we were scared this might be another healthy-yetbarely-edible snack option, but Pure Growth has come up with a winner.

OT TERBOX DEFENDER SERIES If you’re a serious outdoor junky, this is a good case to consider. It provides three layers of protection, plus a holder and clip. We think it could protect your phone from the perils of Kilimanjaro, and withstand even the most careless teenager. $49.95 at otterbox.com

THE BEST FLAVORS: Spicy Thai, Sweet Jalapeño, and White Cheddar.

SVEN CAN SEE Anyone who wears glasses or goggles knows they can fog up easily. Sven Can See is an anti-fog, anti-frost solution that comes in a gel or spray form. It is excellent for skiing and other snow sport goggles, as well as for swimming goggles. $10.95 at svencansee.com

WINDPOUCH GO™ INFLATABLE HAMMOCK One of the best things about spring is… well, looking at spring. We thought WindPouch was a pretty cool product for chilling out in nature. You fill it with air using a light breeze, which is pretty ingenious. No pumps. And yes, it’s comfortable. $79.99 at windpouch.com

WOOLRICH BOOTS Springtime can be wet, muddy, and often cold, so the right shoes are important. Wool is the go-to outdoor material for warmth. We dig the wool-infused boots from Woolrich for their sturdy construction and reliable quality. woolrich.com

Facebook.com/HealthyUT

March/April 2017

2104 FORT UNION BLVD, SLC, UT

HAIR THE

HAIR TRANSPLANT SURGERY FOR MEN AND WOMEN SCALP | EYEBROWS OTHER FACIAL HAIR

RESTORATION

CALL

BEFORE

free

BEFORE

CENTER OF UTAH

TODAY fo

AFTER

CONSULAT ATION

*actual patients of Dr. Zufelt

If you’re thinking about hair restoration, think about doing it right. Permanently. With one of Utah’s most experienced microfollicular transplant specialists and thousands of very happy clients, The results simply speak for themselves. DR. MICHAEL ZUFELT

801.943.1751

54 HEALTHY UTAH

H a i r r e s t o R a t i o n C e n t e r o f U t a h .c o m 2104 FORT UNION BLVD, SLC, UT

Healthy-Utah.com

love your body, love your life

Grant A. Fairbanks, M.D.

Fairbanks Plastic Surgery

MED SPA • FACIALS • LASER HAIR REMOVAL PRP MICRONEEDLING

Cosmetic & Reconstructive Plastic Surgery American Society of Plastic Surgeons

Diplomate American Board of Plastic Surgery

(801)Facebook.com/HealthyUT 951-8099 | www.fairbanksmd.com | 520 Medical Drive Suite 210, Bountiful, UT2017 84010 March/April 55

HEALTHY MAGAZINE | Advisor Client Content

Complete

Allergy & Asthma Care

llergies and asthma have turned into a nationwide epidemic. Millions of Americans are suffering from itchy, watery eyes, nasal congestion, and sneezing. Further, they may also be experiencing symptoms of wheezing, coughing, or shortness of breath. This doesn’t include those who are dealing with life-threatening food allergies or allergies to venomous insects such as honeybees, wasps, hornets, or yellow jackets. There are also patients who have lived with undiagnosed immune deficiencies where they are chronically sick and on constant antibiotics. There are also less common disorders that cause chronic hives or recurrent and episodic swelling (that is often misdiagnosed as allergies or food allergies). With so many Americans struggling with these common ailments, it is always a topic of conversation! Everyone, and I mean everyone, has an opinion

56 HEALTHY UTAH

of what is causing your rash or your stomach aches. If you ask 10 people what they think the cause is, you will get 12 answers. Oh, you get a rash or experience frequent stomachaches and bloating? You may get answers about how that is likely milk or gluten allergy and you need to do avoidance diets and take over-priced supplements. You may be told it is yeast over-growth. You may be told you have “leaky gut.” You will then likely be told to do a cleansing diet to clear out the toxins. You may be told to try essential oils because they cure all ailments…and they are natural so it can’t be bad, right? Depending on the type of doctor or healer you are seeing, you may be subjected to a series of expensive tests that insurance doesn’t cover, and, oh by the way, have no credible evidence to back up their usage because the results are actually meaningless. How

are you to know this? How do you decipher between what is legitimate and what may be a waste of money? You can find anything on the internet to support any position. How do you know what to believe? After all, 85 percent of statistics are spontaneously made up! I would encourage you to research your options. Don’t be coaxed into fads or satisfied with anecdotal successes. Do your homework and have a high standard for your health. Find a place with real credentials and unprecedented patient results! Find a place that will provide you with solid evidence-based recommendations that will provide real solutions for you.

You don’t have to just live with allergies and asthma. You can live without them. You deserve to breathe easier without limits. Rocky Mountain Allergy, Asthma, and Immunology was founded almost seven years ago and has a strong track record of providing a comprehensive approach to your allergy, asthma, and immunology problems and achieving unprecedented results with our patients. Visit our website RockyMountainAllergy.com and also “Like” us on Facebook or follow us on Twitter @ RockyMtnAllergy. We would love for you to join the Rocky Mountain Allergy family.

WR IT T EN BY

DR. DO UG LA S JO NES

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

Healthy-Utah.com

HEALTHY MAGAZINE | Advisor Client Content

HOW SLEEP KEEPS US IN THE QUALITY OF YOUR SLEEP DIRECTLY AFFECTS THE QUALITY OF YOUR WAKING LIFE, INCLUDING YOUR PRODUCTIVITY, EMOTIONAL BALANCE, CREATIVITY, PHYSICAL VITALITY, AND EVEN YOUR WEIGHT.

Rhythm 90

ccording to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, most of us are only getting four to five hours of unrested sleep. Sleep-related dental problems like bruxism (teeth grinding) may be signs of more serious health risks such as sleep apnea. Obstructive sleep apnea can cause stroke, heart disease, and arrhythmias. Plus, there are proven links between lack of sleep and a host of systemic problems. Up to 90% of people who snore may have sleep apnea. Also children may be affected by sleep apnea and it is often a contributing cause of ADD/ADHD. Teeth grinding, bedwetting, sleep walking, and night terrors may all be caused

Facebook.com/HealthyUT

by sleep apnea. Removing tonsils cures most kids, but early interceptive orthodontics, such as our Healthystart program, can also improve symptoms without surgery. For adults we use a home sleep test to test for obstructive sleep

Up to 90% of people who snore may have sleep apnea.

apnea, and then treat many patients with oral appliances, which are often more effective then CPAP therapy. If you are ready to change your life, contact us today to get tested for sleep apnea.

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.

March/April 2017

HEALTHY MAGAZINE | Advisor Client Content

Have you noticed your

HEARTBURN is still there? Gastroesophageal Reflux Disease or G.E.R.D

As many as 4 out of 10 Americans have symptoms of gastroesophageal reflux disease or G.E.R.D as its called. The third most common prescription medications in the United States are proton pump inhibitors (PPIs). They turn off about 90% of this stomach acid which is helpful if people have stomach contents coming back up into the esophagus damaging the lining, and giving a burning sensation. Your swallowing tube sits behind the heart and commonly G.E.R.D can cause you to feel like your heart on fire, hence the term “heartburn.” This terrible sensation can be made worse by several factors such as overeating, obesity, spicy food, peppermint, chocolate, smoking, some medications, and eating large amounts at night then laying down. Avoiding some of these factors as much as possible will reduce heartburn symptoms. Having a hiatal hernia creates an increased risk for heartburn. That condition is where the diaphragm opening around your esophagus as it enters your abdomen has too much space around it. That opening can then allow your stomach to slide up in your chest and weaken your body’s own defense valve against G.E.R.D. Yikes! So what if you still have symptoms? Then what? The next weapon of defense is trying to turn off the acid. This can be done by “antacids” such as Tums, baking soda, or other neutralizing agents to acid. If an increased defense is needed prescription medicine such as PPIs are often prescribed. They do work well for a lot of people. There can be a significant rebound effect when you stop them. That means the acid level may be higher than it was before you start medication, at least temporarily, which will cause you to feel like your heartburn is actually worse than it was before you started the medication. That’s not good.

an increased risk of pneumonia due to lack of neutralizing acid in the stomach. There’s an increase incidence of colon infections because of the same mechanism. Your body requires acid to liquefy calcium and other minerals to be absorbed into your body effectively. Turning off the acid may decrease your absorption of calcium and may lead to increased bone fractures with long-term use. The most recent concerning study showed some evidence about risk of dementia such as Alzheimer’s with long-term PPI use especially in the elderly. Other studies have shown that PPIs failed to eliminate acid reflux in 30 to 50% of patients and they don’t reduce non-acid reflux which is called regurgitation. When regurgitation is severe people can bend over after eating and have lunch come back to have you try again. So what else is there? Many people don’t know there are surgical options that are very effective. It significantly reduces the likelihood of food or acid coming back up into the esophagus. Surgery is commonly reserved for people who have breakthrough symptoms despite other attempts to resolve their symptoms, those who have regurgitation or if there is concern about long term medical treatment. In our program most patients have the procedure as an outpatient, and return to work for most in 7-10 days, because we use a minimally invasive technique. There are risks to having surgery. Those should be discussed with your surgeon if you are considering that treatment as an option.

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

Dr Hansen does extensive work with minimally invasive laparoscopic surgical repair of hiatal hernias for reflux disease. He is known for his advanced laparoscopic procedures.

Many don’t know that there can be significant side effects especially for long-term use of PPI’s. Studies have shown

58 HEALTHY UTAH

Healthy-Utah.com

HEALTHY MAGAZINE | Advisor Client Content

AN ESTIMATED 45,000 AMERICANS WILL BE DIAGNOSED WITH ORAL CANCER IN 2017 Learn about risk factors, and about a new screening option that helps dentists find problems sooner

pril marks the beginning of Oral Cancer Awareness month. Although oral cancer only accounts for approximately 3% of all cancer cases, there are still estimated to be over 45,000 Americans diagnosed this year. Because oral cancer is often detected at a late stage, only 60% of newly diagnosed people live longer than 5 years. Regularly scheduled preventative check-ups allow your dentist the opportunity to diagnose more serious health concerns, such as oral cancer. Oral cancer appears as a growth or sore on your lips, tongue, cheeks, and throat. Smoking and excessive alcohol consumption are notable risk factors for the development of oral cancer. But, it is important to note that over 25% of all oral cancer cases occur in people who do not smoke or drink excessively, so it is crucial to get checked regardless of your lifestyle choices. Due to the location of potential oral cancer growth, your dentist is a great resource for early diagnosis. Most dentists are able to do a quick visual examination of the tissue in your mouth to look for any noticeable growth or damage. Unfortunately, a simple visual check will often miss developing issues until they have become more severe. To allow for even greater accuracy in detecting cancerous and pre-cancerous tissue,

Facebook.com/HealthyUT

dentists are now utilizing the VELscope Oral Assessment System. The Velscope device uses harmless blue light to analyze the distinct patterns of healthy and unhealthy tissue. This allows doctors to notice abnormalities that may not even be visible to the naked eye. Like all cancers, early detection and diagnoses dramatically increase your chance of a successful recovery. The screening is quick and painless, so go make sure you are oral cancer free today! To help raise the awareness and diagnosis of oral cancer in our community, Apex Dental will be offering free VELscope cancer screenings during each patient exam during the month of April. These VELscope screenings will be available at both our Murray and Riverton location. Give Apex a call today at 801-7585459 to schedule an appointment or visit our website at www. apexfamilydental.com to learn more about the VELscope oral cancer screenings.

Joseph S. Maio D.D.S.

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

DENTAL

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

March/April 2017

S U B S C R I B E

Healthy UTAH

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

B E A U T Y / S PA

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

801-369-6139 TheBeautySnoop.com

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

D E N TA L : FA M I LY

PLASTIC SURGERY

Apex Family & Cosmetic Dentistry

Plastic & Reconstructive Surgery

801-572-6262 EliteSmilesUtah.com

award winning publication 1 Year / 6 Issues

$15

801-766-4660 fairbanksorthodontics.com

KIMBALL M. CROFTS ,MD

WILLIAM CARROLL, DDS

2 Year / 12 Issues

$25

MICHAEL D. MARION, MD

JOSEPH S. MAIO D.D.S.

801-331-8554 mdmarion.com

801-758-5459 apexfamilydental.com

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

CRAIG WILKINSON, MD

THERESA GOURDE, MD

MAIL CHECKS AND INFORMATION TO: 256 N. Main St. Suite F Alpine, UT 84004 subscribe@healthy-mag.com or call and we can process via phone

801.369.6139 60 HEALTHY UTAH

801-984-3400 www.physiciangrouput.com

TO B E CO N S I D E R E D F O R A B C 4 ' S H E A LT H Y U TA H P R O V I D E R D I R E C TO R Y , E - M A I L D I R E C TO R Y @ H E A LT H Y - M A G . CO M O R C A L L 801. 369. 6139

Healthy-Utah.com

Experience the reality of better medicine

for women

HERE’S THE PROBLEM

WE TREAT…

• You’re too busy during the day • Endless waiting at the doctor’s office • Too little of the doctor’s time

• • • • • • • • • • • •

WE HAVE THE SOLUTION • No waiting; on-time appointments • As much of the doctor’s time as you need

Women’s health concerns Annual physicals High blood pressure Cancer prevention protocols High cholesterol Hormonal optimization Skin cancer evaluation Weight loss programs Fatigue & insomnia Anxiety Low libido And more…

Clinical Research Study

The EDELWEISS clinical research study is evaluating the safety and eﬀectiveness of an investigational drug for moderate to severe endometriosis pain.

The study may last up to about 15 months and involve about 12 study visits. 1 0 T H E . & S O U T H T E M P L E , S A LT L A K E C I T Y | ( 8 0 1 ) 5 2 1 - 2 1 0 2 You may be able to join the study if you: • Are 18 to 45 years old and have not gone through menopause • Have been surgically diagnosed with endometriosis in the past 7 years and have pain symptoms during your period and at other times in your menstrual cycle • Do not have a history of osteoporosis or another bone disease • Are not pregnant or breastfeeding or planning to get pregnant within the next 10 months Clinical Research Study

There are other requirements to be in the study that the study doctor will discuss The EDELWEISS clinicalclinical research study is evaluating Theare EDELWEISS research study is evaluating with you to determine if you eligible to participate. the safety and effectiveness of an investigational drug the safety and eﬀectiveness of an investigational drug foris moderate to will severe endometriosis pain. Study participation voluntary. You investigational for moderate toreceive severe endometriosisstudy pain. medications and study-related testsTheand procedures at no cost. study may last up to about 15 months and involve about 12 study visits. You may be able to join the study if you: • Are 18 to 45 years old and have not gone through menopause • Have been surgically diagnosed with endometriosis in the past 7 years and have pain symptoms during your period and at other times in your menstrual cycle

The study may last up to about 15 months and involve about

TO LEARN MORE OR SEE YOU MAY QUALIFY • Do not have a history of osteoporosis or another bone disease 12 study visits.IF • Are not pregnant or breastfeeding or planning to get pregnant within the next 10 months FOR THE STUDY, CALL: You may be able to join the study if you:

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

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

Facebook.com/HealthyUT

QUORUM RE

March/April 2017

61APPROVE

Freeze Off what you can’t Burn Off CO O L S C U L P T I N G TA R G E T A R E A S F O R M E N & W O M E N DOUBLE CHIN

DOUBLE CHIN UPPER ARMS

LOVE HANDLES BRA AREA

FLANKS CHEST

ABDOMEN

ARMPIT BULGE

ABDOMEN

OUTER THIGHS

INNER THIGHS

KNEES NO NEEDLES • NO SURGERY • NO DOWNTIME

mdmarion.com 8 0 1 . 3 3 1 . 8 5 5 4 62 HEALTHY UTAH

680 East Main Street, Suite 202 | Lehi, UT 84043

Healthy-Utah.com

WEEKDAYS at 9am Facebook.com/HealthyUT

GoodThingsUtah

ABC4GTU

March/April 2017

64 HEALTHY UTAH

Healthy-Utah.com