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HEALTHY MAGAZINE MAY 2013

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HEALTHY MAGAZINE MAY 2013

MAGAZINE

38 40 44 46 16 18 26 29 30

05.13

Volume XIII, № 5

SYSTEMIZED Editor's Note This month's Editor's Note presents the power of organization, and the downside of procrastination.

Taking back time. When we put a few things in place, we have so much more time!

Feng shui The center, or heart, of your home is such a special place. It holds your physical energies, reflected in the people who live there.

p.36

divide and conquer Healthy meal planning for those with too much on their plate.

sharing the burden When going solo doesn’t work, get organized and know where to turn for weight loss success.

fitness slandering the sit-up Bottom line is, sit-ups hurt the back, and aren’t as effective as other core workouts

it's bicycle season in utah! There are some really fantastic rides right here in our own backyard. Tune up the bikes, and turn to pg 18 to see some of our favorite pedal panaceas!

Wellness eating right! We can lower the risk of, or even reverse many of these issues by eating a healthy diet based on a variety of nutritious foods.

Systemized

Sensational smoothies Tired of eggs and oatmeal for breakfast? Take a break from traditional morning meals and prepare a healthy, delicious smoothie.

mother's natural helpers When you think of your mother, naturally you think of one who nurtures and nourishes. So, let's talk about our small intestines....

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The last minute

Systemized We've been organizing this issue of Healthy Magazine for months. The theme is order and organization—'Systemized'. And yet, call me hypocritical, here I sit with an hour to go before we hit the presses and I'm just now writing my editor's note. Quite frankly, where would we be if it weren’t for the last minute? I don’t know about you, but I seem most effective, most creative, and most pressed for time right here in the last minute. Crisis management. Story of my life. Although I’m not a procrastinator, I am perhaps an over-optimist. I take on too much, often to the expense of some very priceless moments. I mean well. I want to keep everyone happy. I say yes, can do, will do. So I’m grateful for the last minute when I am forced to focus on finishing a task. Problem is that, if you're anything like me, we often leave too many things to the last minute. We don’t elevate priorities until something’s a pressing priority. And sometimes we miss things altogether, waiting for that last minute. Besides the reality that the apple doesn't fall far from the tree— which I'm reminded of whenever one of my sons comes to me saying some major school project is due tomorrow and isn't done yet and can I help—I remember the day my wife’s parents moved to Ohio for a service mission, the same day her sister's family was moving

Magazine

written by john a. anderson, editor in chief

to California to pursue a career. I was amazed at the exchange of rare last-minute sentiments. And the thought occurred, why do we wait to share those thoughts and feelings? Also, we hadn't talked to my nephew Blake for over two years before he died in a strange cave diving/swimming accident. We didn’t even get a last minute. The point is that so many things in life would be better if we didn’t wait, but rather if we did a little bit each day. After all, some things—like our health—cannot effectively be accomplished or corrected in the last minute. Health requires daily attention, and cumulative delays to modify our habits will ultimately lead to a tragic last minute. Take heart disease, for instance. Talk about tragic. As the America's No. 1 killer, cardiovascular disease claims close to a million lives each year! That compares with about 550,000 deaths due to cancer; 101,000 deaths due to accidents; and about 14,000 due to AIDS. Yet simple daily lifestyle changes can reduce our risk of heart disease. It's never too early to start, but if you don’t start, it can very quickly become too late.

May 2013

Volume XIII, № 5 Editor-in-Chief John A. Anderson | john@healthy-mag.com Medical Directors Steven N. Gange, M.D. Lane C. Childs, M.D. Publisher Kenneth J. Shepherd | ken@healthy-mag.com Marketing Director Timothy Howden | timothy@healthy-mag.com Account Director Heather Hooke | heather@healthy-mag.com Design Editor Phillip Chadwick | design@healthy-mag.com Managing EditorS Michael Richardson | Emma Penrod editor@healthy-mag.com Online editor Ashley Whiting | ashley@healthy-mag.com DIRECTOR OF OPERATIONS Sandy Wise | 866.884.3258 Circulation Manager Ron Fennell | distribution@healthy-mag.com Contributing writers Brooke Kittel, Darrin F. Hansen, David Joachim, Douglas H. Jones, Robert Jones, Aubrey Merrill, Lisa Mathews, Stuart B. Porter, Mark Saunders Circulation

While genetics play some role in the development of cardiovascular disease, there are many risk factors that are ‘modifiable’. With a little effort, you can eliminate or control them, though certainly not in the last minute. Accordingly, this month, we're all about organizing our homes, our families, our lives so that we can do more, be more, live more and relax more. As we 'systemize' ourselves, we find that we actaully have more time, more money, and yes, more health. Not to mention, we're much better examples to those around us when we order our lives.

Healthy Utah® is distributed widely to more than 870 locations along the Wasatch Front. It is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses along the Wasatch Front. If you’d like to have Healthy Utah® delivered for distribution in your place of business, contact us.

Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369.6139 l info@healthy-mag.com To be included in our free online directory, please e-mail your contact information to directory@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.

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So, here we go. Here’s to pursuing a more efficient, more systemized life. And here’s to the last minute deadline I’m trying to beat to get this article turned in!

Healthy Magazine is dedicated to using recyclable materials.

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“Where my child’s smile is concerned, I want the best. Any father would feel the same.” — Jason, 38

Your child. Your orthodontist. Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile – that feels great, too.

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E D I T E D B y h e a lt h y m ag a z i n e

A 2001 study from Seligman and Brandeis University found that pessimists were less prone to depression after experiencing negative life events, compared to optimists. Perhaps this is because pessimists brace themselves better for trials.

Fetal Habits

In a survey of 1000 people, researcher Chris Idzikowski, PhD, a director of the Sleep Assessment and Advisory Service in London, found that 41 percent of people slept in the fetal position. While this position can lessen snoring, and can be good for pregnant women, it can also cause back problems, and restrict breathing. Women were more than two times as likely as men to sleep in the fetal position. Idzikowski’s research showed that people who slept this way were generally tough on the outside but sensitive at heart, personality-wise.

now you know / systemized

The Pessimist’s Advantage

Happy Versus Extremely Happy

Extremely happy people are the most successful in close relationships, but moderately happy people are more successful financially and educationally, a study from the University of Virginia showed. Maybe a smile can be too bright.

HEALTHY MAGAZINE MAY 2013

For the latest in news and research go to Healthy-Mag.com

The Obesity Paradox A recent study from the US Centers for Disease Control analyzed almost 100 studies involving millions of participants and found that being overweight or slightly obese was linked to

about a 6 percent lower risk of dying, compared with those of normal weight. The reasons why aren’t

Nobody Exercises

Only 3.5 percent of those aged 20 to 59 do the recommended amount of exercise. But it gets worse. More than 50 percent of Baby Boomers report that they do no (yes zero) physical activity.

clear. Severe obesity is related to a 30 percent greater chance of dying.

Don’t Judge My Grief

Researchers from Stony Brook University and Mount Sinai School of Medicine decided to investigate how grief is truly displayed among bereaved people. They wanted to find out if perceptions about bereavement, namely the idea that people will inevitably feel intense distress and depression, and that people must “work through” their grief or suffer long-term consequences, were really experienced by most people. Researchers investigated a group of bereaved people, mostly widows and widowers, for up to five years, according to Scientific American. The research showed that most people had no significant distress or depression following their loss. Other research from Columbia University has similar findings, that only about half of elderly people who lost a spouse had serious distress. It is a misperception that the passing of someone close must result in depression and distress. It may be that we underestimate our own resiliency.

Stretching Decreases Strength Studies from the University of Zagreb had participants lift weights after stretching, and compared their results with their ability to lift without stretching. The results showed that stretching decreased muscle strength by 5.5 percent. In another study of the same design, those who stretched lifted more than 8 percent less than those who didn’t. Furthermore, other research shows that stretching doesn’t actually serve to reduce the chance of injury. So before you spend a ton of workout time stretching, be aware that stretching may be on the out in the world of exercise. Healthy-Mag.com

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Spinal Cord Stimulation: Tiny electrical impulses are sent to the nerves through small, flexible medical wires. Those impulses mask the pain signals going to the brain Discography: Investigates and establishes the role of intervertebral discs in the production of low back pain. Radio frequency (RF) Nerve Ablation: A therapeutic procedure designed to decrease or eliminate pain symptoms within spinal facets by temporarily deactivating minor nerves around the spine. Rehabilitation Therapy: Land and aquatic based therapies administered by certified physical therapists, athletic trainers and sports kinesiologists.

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 cardiostrengthening 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 plyo-metrics, kickboxing, stability training, cardiovascular training, functional movements, suspension training, balance awareness, and strength training. Group sessions are available (2-5 at a time). Visit www.thesmartclinic.com to get started today.

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.

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HEALTHY MAGAZINE MAY 2013

Between 2006 and 2010, nearly half of all American women aged 15 to 44 “cohabited” outside of marriage, according to new reports from the National Center for Health Statistics. In 1995 that number sat at 34 percent. During the first year of living together, the report found, about 20 percent of women became pregnant and went on to give birth. The report was based on interviews with 12,000 women.

Researchers Restore Hearing in a Mouse

in the news / systemized

Living Together

Good news for the 36 million Americans who report hearing loss: a study published recently in Neuron showed that researchers were able to partially restore hearing in a mouse who had suffered noise-induced hearing loss, using medication. The drug helps grow sensory hair cells in the inner ear, and is the first drug of its kind.

Not Quite

High Blood Pressure? Measure Again

After a systematic review of years’ worth of research, RAND found that 37 percent of emergency room visits were for nonurgent conditions. Those who visited the emergency room for nonurgent reasons were often younger, found the emergency room more convenient than other options, or had negative perceptions about other forms of care. This problem leads to unnecessary spending, tests and treatment.

of emergency room visits were for non-urgent conditions

In a recent study, 120 test subjects were given a daily dose of 18 ounces of low-fat yogurt for an extended amount of time. But added to the yogurt was either extra virgin olive oil, canola oil, lard or butter. Those who ate olive oil with their yogurt reported being more full, and showed the physiological signs of being more satiated, compared to other participants. So not only is olive oil better for you than other fats, it’s more filling.

An Emergency?

37%

Olive Oil Wins Again

For the latest in news and

A recent study from published in the Journal of Clinical Hypertension found that blood pressure measurements are often inaccurate, due to incorrect procedure. Researchers observed medical personnel, and then had a trained observer repeat the process using American Heart Association (AHA) recommendations, and found discrepancies in both systolic and diastolic measurements. The study found that most site personnel don’t follow AHA recommendations. “Inaccurate BP measurement and poor technique may lead to misclassification, misdiagnosis and inappropriate medical decisions,” authors write.

research go to

HEALTHY MAGAZINE MAY 2013

The Hubble space telescope, a landmark in space discovery, requires mirrors that are perfectly sculpted, which led to the development of technology that scanned mirrors and gave a detailed blueprint of flaws that needed correcting. It turns out that our corneas and a telescope lens have a lot in common, which is something ex-NASA Hubble researcher Dan Neal realized years ago. He developed a device to map the human eye that uses the same technology used to map telescope lenses. Released in 2012 and approved in Europe, the device is awaiting FDA approval. It could change the nature of LASIK and other laser-guided surgeries, as well as contacts.

Lasik's new Hubble-esque technology

E D I T E D B y h e a lt h y m ag a z i n e

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NASA and Your Eyes

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HEALTHY MAGAZINE MAY 2013

>> Advisor FITNESS

Why Do I Feel So Rotten? More and more research points to two primary culprits when it comes to the development of lifethreatening diseases and a general feeling of malaise: inflammation and acid build up in the body.

What reduces inflammation in the body? • • • • • • • • • •

Kale Shitake mushrooms Sesame and hemp seeds Squash Blueberries Onions Garlic Peppers Dark leafy greens Herbs and spices (i.e., turmeric, oregano, rosemary, ginger and green tea) • Omega 3-fatty acids (i.e., salmon, sardines, herring, anchovies, flax seed and walnuts)

Inflammation

All pain is ultimately due to inflammation. Chronic inflammation in the body is influenced by genetics, a sedentary lifestyle, stress, and exposure to environmental toxins. Inflammation appears to be at the root of heart disease, cancer, Alzheimer’s and autoimmune diseases such as lupus and rheumatoid arthritis. You can’t control your genetic destiny but you can introduce healthy lifestyle changes like exercise, meditation and avoidance of environmental toxins. The chief environmental toxin offender is a diet rich in refined and processed foods that foster a pro-inflammatory state.

What promotes inflammation in the body?

• Wheat, rye and barley • Sugar and refined starches (i.e., bread) • Trans fat • Peanuts • Chemical additives • Processed corn (i.e., highfructose corn syrup, corn starch, corn oil) • Red meat • Vegetable Oil • Dairy • Too much Omega 6-fatty acids (from fast food and snack food)

Acid Build-Up

When we are born, we have the perfect pH—not too acidic, not too alkaline. What does this mean? We become more acidic as we age. The more acidic we are, the more prone we are to illness, depression, sleep disturbances, early aging, digestive ailments and weight gain. Your body must balance the blood’s pH at a slightly alkaline level (7.365) in order to survive. When you “burn” food for fuel, the metabolic process transforms this burnt food into a kind of “ashy” residue that is either acidic or alkaline. If the body can’t get nutrients to maintain the required alkaline state, it draws from its own stores like bones and other vital tissues. This, in turn, decreases the body’s ability to absorb nutrients, produce energy in cells, repair damaged cells and detox metal. The potential end-result is fatigue and illness. Additionally, research indicates that, as you age, eating more alkaline foods leads to a more youthful appearance and allows you to maintain more lean muscle mass.

HEALTHY MAGAZINE MAY 2013

Acidic Foods:

• Processed sugar • Refined grains • Conventionally produced meats • Artificial sweeteners

*Alkaline Foods:

• Root vegetables (i.e., radishes, beets, carrots, turnips, rutabaga, horseradish) • Cruciferous vegetables (i.e., broccoli, cabbage, cauliflower, Brussels sprouts) • Leafy greens (i.e., spinach, kale, Swiss chard, turnip greens) • Garlic • Cayenne pepper • Lemon (most alkalizing)

*Please note that some of these alkaline foods appear to be acidic (i.e., lemons), however, once the body processes these foods, the “residue” left behind becomes alkaline.

The bottom line is this: get back to the basics! Eat unprocessed foods that supply ample nutrients. The most healthful foods reside on the periphery of your grocery store. Avoid the “inner circle” where unhealthy options linger. Cheers to fruits and vegetables!

About the Author Brooke Kittel

Treehouse Athletic Club 801-553-0123 TacFitness.com

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fit / systemized

Sit-Ups: Why To Never Do One Again

fitness

Lay down on your bed Wake up the next day Sometimes, doing sit-ups are just so easy." ~Lilly Tomlin

Sit-ups hurt the back, and aren’t as effective as other core workouts Sit-ups and crunches have been a fitness staple for decades, but their time is over. Researchers find that sit-ups hurt the back by pushing your curved spine against the hard ground. They also work the hip flexors, which run from the thighs to the lumbar vertebrae in the lower back, which can be a bad thing. “When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort,” says the Harvard Medical School. For the latest in news and research go to Healthy-Mag.com

Fortunately, getting a six-pack doesn’t require sit-ups: other exercises can bring the rock hard abs without the negative side-effects.

HEALTHY MAGAZINE MAY 2013

Planks Try a plank exercise, which is taking a certain position, which you

hold for a specific amount of time. One example of a plank exercise is to lie on your stomach, and then go up on your forearms and toes. Hold that position with a straight back for about a minute, or however long you can. You’ll feel your abdominals tighten, along with other core muscles. The shoulders and leg muscles also get a workout, all without any weights. A benefit of changing up your core workout, besides avoiding back pain, is that planks by nature are a more complete workout. You’ll burn more calories and work more muscle groups. The abs are just one part of your core muscular system. Sit-ups only work the abs, meaning that relying solely on sit-ups for core exercise leaves many muscles in flab land. Besides, working out just the abs is actually unhealthy, as it puts unbalanced tension on the core when some muscles are strong and others weak.

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fitness

The Best of Utah Cycling The Best Organized Rides Beginners: Cycle Salt Lake Century A flat ride with 36, 67 and 100 mile courses, this event is one for everyone. The course starts in Salt Lake City and heads north, through Layton and onto Antelope Island. It includes rest stops stocked with water, sports drinks, fruit, candy and snacks. The riders, which generally number more than 2,000, receive lunch, a goodie bag and a T-Shirt.

• When: May 18, 2013 • Sign Up: www.nosack.com/CycleSaltLakeCentury

Intermediate: Tour de Park City A beautiful ride on the more scenic side of the Wasatch Range, the Tour de Park City also offers races of varying distances: 15, 50, 100 and 157 miles, with a junior course. The course also goes by Jordanelle State Park.

• When: August 3, 2013 • Sign Up: www.tourdeparkcity.com

More Difficult: Tour of Heber The tour of Heber offers course distances of 35, 65 and 100 miles, taking riders around Heber and up into the moutains.

• www.tourofheber.com

SOUTHERN UTAH: Moab Century Tour Moab Canyon Country provides world-renowned scenery as a backdrop for a fulfilling race experience.

• www.skinnytireevents.com/page.cfm?pageid=20054

If You’re New: What to Bring 18

HEALTHY MAGAZINE

• Water: When biking, even if you • Tire patch kit. The speed of biking don’t get extremely tired, your body can take you so many miles away that is still using fluids at a fast rate. getting stranded can be serious. MAY 2013 Healthy-Mag.com

Best Rides in Utah Beginner: Jordan River Parkway Trail The Jordan River Parkway Trail is a bike trail system that runs from the Salt Lake to Utah Lake. It has multiple entry points and exit points, meaning that accessing it isn’t complicated. Furthermore, it’s flat and there’s no traffic, so it is perfect for people new to cycling to get used to the feeling without worrying about outside distractions.

• Find an entry point: www.recreation.slco.org/parks/jordanRiverParkway/index.html

Intermediate: Emigration Canyon Possibly the most popular ride in Utah, Emigration canyon is a perfect ride for those with a little cycling experience. Close to Salt Lake City, the ride gives a gradual eight-mile climb to the summit of Little Mountain. As an added benefit, Emigration Canyon has loads of history tied to it. You’ll ride by This is the Place State Park, which commemorates the pioneers passing through the canyon and Brigham Young’s historic decision to settle the Utah valley.

• More: www.utah.com/bike/trails/emigration.htm

Advanced: Alpine Loop This very difficult but extraordinarily beautiful ride takes riders up past Sundance Resort and through American Fork canyon. This iconic ride is part of Utah’s premier cycling races, and is one of the most beautiful, challenging, easy to access rides in Utah.

MAG AZIN E

APRIL

Park City Trails

Beginners: McLeod Creek, Willow Creek, Rail Trail Beginner to Intermediate: Round Valley (accessible from the Rail Trail) • www.mountaintrails.org/map

MOU NTA IN

“They think it’s just like riding a bike,” he says. “But it’s more complicated than that.”

cycling

ah FRut EE .com

cyclin

APRIL

g utah

2013 Utah , Idah & We o, ster n even t Cale ndar InsId e!

JoIn a BIk e ClUB ! oUr annU ClUB al GUId InsId e Is e!

Source

DIRT PAVE M ADVO ENT CACY RACIN G TOUR TRIAT ING H LO COM MUTIN N G

and Ed Dave Iltis— itorCyc Magazin in-Chief of C ling guru ycling e since Utah 199 resides 8. He currentl y in Salt Lake C ity. Read m ore: cyc lingutah .com

• www.parkcitymountain.com/site/snowmamas/author/kelly/mountain-biking-in-park-city • www.mountaintrails.org/trails/summer

• Small pump

• Corner Canyon Trail System in Draper: Try Ghostfalls, in the upper corner canyon, or Coyote Hollow Trailhead. www.cornercanyontrails.com/biking-2/sweet-rides

• Tire tube Facebook.com/HealthyMag

HEALTHY MAGAZINE MAY 2013

2013

WES T

The Park City trails offer hundreds of trail miles that are some of the best the Western United States has to offer, usually open from May to October. The Park City Resort opens their ski lifts to riders during the summer, so they can access the upper reaches of Utah riding. Charlie Sturgis, executive director of the Mountain Trails Foundation, the force behind the development of these trails, warns that riders often get in over their heads when trying mountain biking. So be conservative if it's your first time.

21 NUMB ER

CYC LING

Mountain Bike

201

VOLU3ME

>> Advisor Allergies

Asthma Awareness Do you have recurrent cough? Wheezing? Shortness of breath? Recurrent bronchitis or pneumonia? Limitations with exercise?

If so, you may be experiencing asthma that is uncontrolled. Asthma is increasing in prevalence in the United States. It is a complex and variable disease and you deserve the best in diagnosing and treating it. How it is diagnosed and who treats it really does matter. Seeing a board certified allergy and asthma physician can lead to better asthma control at less cost.

our patients. This plan usually has a large focus on prevention. We work hard to accurately identify triggers or exacerbating factors and then eliminate them. We feel it best to be proactive in treating asthma, instead of reactive, and also to provide adequate education to patients and parents. Results from a study in the August 2004 Journal of Allergy & Clinical

Board Certified Allergist provided asthma care results in: 76% fewer emergency room visits

77% fewer hospitalizations and reduced lengths of hospital stays 45% fewer sick care office visits 77% fewer missed days from work or school

Many people ask me how can we be so effective in treating asthma and achieve these results with people. The main reason is our approach is unique in how we obtain a patient’s detailed history, correctly utilize diagnostic tests, and then devise a specific, individualized plan for

Immunology found that parents often took the wrong actions to control their child’s asthma. Over 50% of the parents in the study tried an environmental control measure unlikely to improve their child’s symptoms. These findings illustrate the need for increased education on the proper ways to

HEALTHY MAGAZINE MAY 2013

manage and treat childhood asthma. May is National Asthma Awareness month. Rocky Mountain Allergy, Asthma, and Immunology, a regional leader in asthma care, is going to hold two free asthma educational and screening events in the month of May! Please plan to attend! For more information, please go to www.rockymountainallergy.com.

About the Author Douglas H. Jones, MD Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.

Upcoming Events May 3rd: Who: All people, all ages welcome! What: FREE Asthma screening, in conjunction with the local Health Fair When: 1pm-5pm Where: St. Vincent de Paul, 1385 Spring Lane, Salt Lake City, UT 84117 www.stvincents-school.org (801) 277-6702 Why: Promote Health and Asthma Awareness How: Just show up!

May 31st: Who - All people, all ages welcome! What: Open House, BBQ, Free Asthma Screenings! When: 3:30pm-7pm Where: Layton Office. 1660 W Antelope Dr STE 225. Layton, UT 84041 Why: Promote Health and Asthma Awareness How: Just show up!

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HEALTHY MAGAZINE MAY 2013

>> Advisor Hormone Therapy

Women: What’s Your Biggest Complaint? 1. What is the most common health complaint of women in the U.S. today? a. being overweight b. heart disease c. PMS d. Fatigue

2. Which hormone in a woman’s body causes her the biggest problems in #1 above? a. testosterone b. estrogen c. thyroid d. cortisol

3. What hormone is most responsible for putting weight on a woman’s tummy? a. thyroid b. insulin c. progesterone d. cortisol 22

HEALTHY MAGAZINE MAY 2013

Hopefully you got all three questions right, because your total quality of life depends on it! The answer to #1: d. Fatigue. It is by far the most common complaint that women say affects their lives on a daily basis. Can you guess what the most common prescription is given for that fatigue? Antidepressants. In our opinion, that is just masking the problem, not helping it. There are answers! Question #2: c. Thyroid. But so many women say, “My doctor checked my thyroid and said that ‘everything looks good.’” Those are 3 very dangerous words. Our question: if everything looks so good, then why do you feel so lousy and tired all the time? The problem is that they don’t check the right things to see if the thyroid isn’t working right. Very frustrating, and something we hear from women everyday in our clinic.

Question #3: b. Insulin. Its nickname is “The Fat-Storing Hormone.” For any overweight person, if you can get your insulin under control, your tummy shrinks. This is not diabetes, it’s insulin resistance, and it is so easy to get insulin under control. We can show you how to deal with all three of the questions above. It’s our specialty. For more information, call 801-576-1155 or go to utahwellnessistitute.com for more information. Start living today.

About the Author Robert Jones, Dc

Utah Wellness Institute Hormone Therapy 801-576-1155 See online: uthealth.com/robertjones

Having a healthy balance of hormones is critical to a fulfilling life—and this is our specialty. Our wellness program also includes nutritional analysis and modifications, whole-food dietary supplementation, personalized exercise programs, a blockbuster medical weight loss program if needed, and education regarding your pH balance.

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>> Advisor Women's Health

Benign Tumors Affect Utah Women

How uterine fibroids impact your life, and how to deal with it

terine fibroids, also called leiomyomas, are the most common benign tumors found in women. They typically occur in women between 25-50 years of age and are frequently associated with irregular bleeding, pain, pressure, painful intercourse, and a feeling of fullness. In fact, nearly a 1/3 of Afro- American women and 1/6th of Caucasians have fibroids. Despite this, only a fraction of women display symptoms as the majority of leiomyomas are usually asymptomatic. Fibroids are formed by an abnormal motosis of smooth muscle cells that make up the muscular portion of the uterus. They grow in response to estrogen and can become very large. If you get one fibroid, the odds are that you will likely have several. As you get beyond the years of menopause, the fibroids usually will shrink as estrogen levels decline. Only about 1 percent of fibroids become malignant tumors known as leiomyosarcomas. Fibroids are classified based on size and location. The most common locale is within the wall of the muscle of the uterus. These are called "intramural" fibroids and most often are totally asymptomatic because they are somewhat hidden within the wall. However, if they become very large they can cause problems. Subserosal fibroids are located under the subserosal layer that is otherwise called the visceral peritoneum or the layer of the gut that lines the organs inside the abdomen. Since these tumors are located far away from the endometrium, they too are

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almost never symptomatic. They can form tumors known as "pedunculated" fibroids that appear as a "ball and stalk" or somewhat like a mushroom. They are the easiest to excise typically, if necessary. Submucosal fibroids are the ones most likely to cause symptoms as they are right under the lining of the endometrium and may therefore cause abnormal bleeding and also interfere with fertility. These types of tumors remain the main reason for hysterectomies. Other areas include the cervix which can impede labor if very large. Fibroids do not typically cause problems with fertility, unless they are very large and are located submucosally. In fact, myomectomy, or the removal of a fibroid without removing the uterus has more associated blood loss than a hysterectomy, and therefore is not generally recommended for improving fertility, except in rare circumstances. Historically, treatment consisted of removal of the uterus, and fibroids remain the number one reason for hysterectomy. Other treatment options include GnRh agonists like Depo- Lupron to shrink the tumors. However, it is limited to 6 months of use secondary to causing menopausal symptoms, and is only temporary as the tumors will start to regrow once the medicine is stopped. It may be used to help decrease the size of the tumor prior to surgery. In addition, other modalities include: radio-frequency ablation, levonorgestrel containing

IUD's, oral birth control pills, uterine artery embolization, myomectomy, or endometrial ablation. All of these have significant pro's and con's and need to be discussed with your doctor. If you want to maintain your reproductive capacity, myomectomy may be considered, but even if performed successfully, may not be beneficial as other fibroids are very likely to replace the larger ones removed at the time of surgery. Diagnosis of fibroids is suspected on physical examination and usually confirmed with ultrasound. Although entire volumes have been written on uterine leiomyomas, my purpose here is to only give you a brief overview of what they are and some options for treatment. If you suffer from irregular and painful periods, infertility, pelvic pressure, or feel like you have a big uterus, you may have these benign tumors and may be a candidate for intervention. For more information on uterine fibroids and other women's health issues, contact Dr. Saunders at 801-692-1429 or visit our website at www. drsaundersobgyn.com.

About the Author Mark Saunders, MD

Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com

HEALTHY MAGAZINE MAY 2013

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HEALTHY MAGAZINE MAY 2013

Feeling is believing.

NEW Perfect Shine Hydrating Lip Glosses by Paula’s Choice hydrate and

protect lips against dryness while adding a soft, glossy shine that improves lips with each use. This gloss is fragrance-free, enriched with plant-based antioxidants, and has a balm-like, non-sticky finish that feels amazing.

No matter what time of year, your hair is constantly being damaged in some way, shape or form. Whether it be from sun damage and chlorine in the summer, dullness and static during the winter, or simply just breakage from overstyling year round, your hair is constantly in need of moisture and essential vitamins!

Attraction

Repêchage’s HYDRAAMINO18TM Hair Spa Collection brings the spa to the

HEALTHY MAGAZINE MAY 2013

shampoo bowl! It works with all hair types and contains EcoCert seaweed plants with 18 amino-acids, 12 vitamins and 42 trace elements and minerals. The products are also paraben, sulfate and gluten free. Repêchage’s HYDRA-AMINO18TM Hair Spa Collection includes: »» Salon Hair Spa Thermal Seaweed Mask— ($45-65 in salons and spas across the country)

Taylor Swift

looked amazing on the Red Carpet with her soft bun and tuck hair style. SheaMoisture's Organic Coconut & Hibiscus Hold & Shine Moisture Mist will enhance this style by adding silk protein to strengthen hair, and smoothness and silkiness. Before the final tuck and roll, lightly spray with Mist to the ends to seal and reduce frizz.

Lucy Lu’s

side-swept inverted braid was elegant and sexy. For this type of set style, to minimize frizz and keep hair shiny and in place during a special event, use SheaMoisture’s Yucca & Baobab Thickening Moisture Mist. The product also wards off damage from heat and hot lights as it fortifies and strengthens any hair type.

»» »»

Perfect Shine Hydrating Lip Gloss is available in a selection of expertly created (and delicious sounding) shades— Bubble Gum, Peachy Cream, Strawberry Soda, Pink Lemonade and Rose Blush—designed to complement a wide range of skin tones. Each provides sheer coverage and looks gorgeous worn alone or over a favorite lipstick.

Since smooth lips are sexy lips, Perfect Shine Hydrating Lip Gloss works beautifully when applied after using Paula’s Choice Lip Exfoliant with Microbeads. The glosses help keep lips feeling moisturized and soft all day. To accent the gloss’ color, apply Paula’s Choice Brighten Up 2-Minute Teeth Whitener for pearly whites in a flash. Price: $9.95 each / Available at paulaschoice.com

Hair Spa Seaweed Mask ($55) Hair Spa Serum ($50)

Unique Benefits: »» Avocado Oil strengthens damaged and chemically treated hair »» Phorphyra Seaweed protects the hair and scalp from future damage »» Seaweed reduces frizz »» Seaweed increases elasticity »» Aloe Leaf Extract stimulates circulation to the scalp promoting new hair growth »» Silk proteins improve elasticity, resiliency, and essential moisture These products are currently available in select spas, salons and on Repechage.com.

Kerry Washington

of Django Unchained and the TV hit Scandal looks great with her soft fringe bangs. For added hydration and sheen this red carpet ‘do would be a true winner with SheaMoisture’s Raw Shea Butter Reconstructive Elixir. After heat styling, a light even spray with the Elixir will seal in moisture and add as how stopping shine.

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They’re Finally Here:

Sientra ‘Gummy Bear’ Implants! ®

Just In Time For Summer! The latest breast implant technology - for a safer, more natural looking result! Actual Client

It’s time to achieve the perfect you! Dr Kirk Moore is the first Plastic Surgeon in Utah to offer, to those that qualify, the new “Gummy Bear” Sientra implants with his exclusive Practically Pain-Free, Rapid Recovery Breast augmentation procedure. The new Sientra® Gummy Bear technology, combined with Dr. Moore’s specialzed practically pain free technique, offers his patients the most advanced breast augmentation procedure available in today’s market. Make the most of your summer with the confidence you’ll gain, thanks to Dr. Kirk Moore and Just The Right Curves.

0% FINAN

CING

me Just mited ti *For a li ng is offeri Curves t h ig R The n your ncing o 0% fina ain special tically P ar ‘Prac e B y m Gum ’ Breast ecovery R id p a re. Free, R Procedu ntation e m g u A it cred pproved *With a

Visit UtahBreast.com/HealthyUtah today to view customized before and after photos suited to your unique body type.

For more information visit UtahBreast.com/HealthyUtah or call 801.528.7851

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HEALTHY MAGAZINE MAY 2013

food

[ healthy choices ]

Eating Right

healthy eating

The foods we eat shape our bodies and minds and have a huge impact on how prone we are to disease. The good news is that we can lower the risk of, or even reverse many of these issues by eating a healthy diet based on a variety of nutritious foods from the healthy eating pyramid.

HEALTHY MAGAZINE MAY 2013

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food / in the know

Warrior or Weakling?

Spring weekends bring out the athlete in all of us. But does Monday morning find you the weekend weakling? Weekend workouts are good for your health and enjoyment — when you do them wisely. But if you find yourself spending all week making up for the weekend, maybe you need some nutritional and physical training.

Egg-cellant Cholesterol

Eggs have been known for containing high amount of cholesterol, but some new research on that topic should make you egg-cited. According to he U.S. Department of Agriculture, a large egg today only has 185 milligrams of cholesterol, down from the 215 milligrams an egg contained 10 years ago. An egg today also has 41 international units of vitamin D, much higher than the 25 international units measured years ago. Researchers believe the changes are probably due to changes in the hen’s diets or the way they are bred. Eggs have gotten healthier all around, so enjoy your omelet guilt free. Source: U.S. Dept. of Agriculture

fifty

grams of sugar in the average 16-oz energy drink or sweetened tea. That’s over three tablespoons. a 12-oz can of soda contains 35 grams.

Hyperactive food coloring

Have a hyperactive child? Artificial food coloring may be to blame. Several studies have shown that food coloring has a connection to hyperactivity in children. The results are enough to raise concern since food coloring is used in a variety of foods in order to make them appear more appetizing. However, because of the many studies that show no connection, the FDA voted down the proposal to have food coloring warnings listed on some foods. Source: fda.gov SIMPLE Solution

For More Energy

For More Fluids

Load up on low-fat, high carbohydrate foods — about 60 percent of your calories — to keep you moving.

Stay hydrated before and after your workouts with these tips:

• Non-fat yogurt • cereal, fruit and milk • pasta or soup with a whole-grain bagel • whole-grain muffins and skim milk

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• 2 Hours Before: Drink 2 cups of fluid • 10–15 mins. Before: Drink 2.5 cups of fluid • Every 15 mins. after: Drink .5 cups of fluid

Fat-free Fat free doesn’t equal calorie free. The term means that in a set portion, the amount of fat is so low, you don’t have to worry about it. However, this doesn’t include any requirements for calories. A food that is fat free could still contain carbohydrates or protein, making it a source of calories.

Source: webmd.com

Take Note of

Food Focus Dinner entertainment — music, TV, even conversations — could all being unhealthy distractions. According to research, distractions during meals may lead you to eat more than you usually would. One study found that women who listened to a story while eating ate a significantly higher amount of calories than when they were focused on eating. So to limit your caloric intake, put down the remote control, take a seat at the dinner table for a change and enjoy a peaceful meal.

HEALTHY MAGAZINE MAY 2013

food

[ healthy choices ]

ways What is one of the most effective ced ny, a fast-pa to sabotage your diet? For ma aster. life has created a recipe for dis

tips to Eat better

On the go w r itte n B y m e l iss a g a r c i a

ave you noticed your waistline expanding due to fast food, eating out, and eating on the run? About 60 percent of Americans go out to eat at least once a week; 25 percent eat out five or more times a week. Furthermore, how many times have you grabbed a quick bite while running out the door? A pop-tart or a slice of white bread perhaps? Maybe a quick stop through McDonald's drive-thru for a breakfast burrito? No time, poor planning and unhealthy food choices on a regular basis increases risks for diseases like diabetes, heart disease, some cancers, hypertension and obesity. If you're motivated to choose a healthier way of eating, there are better options when eating on the go or eating out. Don't supersize your meal. You'll be eating more fat, salt, sugar and cholesterol. Think small. Remember, over the past two decades, obesity in adults and children has dramatically increased as food portions have increased. Try grilled, not fried. Fried foods contain about 50 percent more fat and/or calories than grilled. Eat french fries sporadically and try substituting with a salad (with low fat or fat free dressing). Avoid all-you-can-eat restaurants. Enough said on that one.

HEALTHY MAGAZINE MAY 2013

Split your order with a friend. This will save you money and calories. Bring healthy grab-and-go snacks to work: string cheese, dried fruit, carrots, fresh fruit, whole wheat crackers, cottage cheese and low-fat popcorn. Drink water instead. Did you know that a 16-ounce soft drink adds 200 calories to a meal? A medium chocolate shake, 350 calories? Of course, another option would be washing that meal down with a glass of low-fat milk. Hold the sauce. Did you know that a spoonful of mayonnaise has 100 calories? If you're going to order a sandwich, hold the mayo and add mustard instead. Same with a hamburger: hold the sauce but add mustard and ketchup. Try a fish sandwich without tartar sauce, an extra 70 calories. Just remember to strategize, my friends. Plan ahead. Life is busy, but don't compromise your health and your quality of life for sugary, trans-fat-laden foods. Your nutrition should be top priority!

About the author:

Melissa is a Personal Trainer at Treehouse Athletic Club. She can be reached by calling 801-553-0123.

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[ healthy choices ]

food

cipes re y h t l Hea

sensational

smoothies A Healthy Breakfast alternative

Tired of eggs and oatmeal for breakfast? Take a break from traditional morning meals and prepare a healthy, delicious smoothie. A smoothie is a blended beverage that is typically made with milk and/or yogurt and flavorings — and also fruit. Smoothies are so easy to prepare, which makes them a great option if you’re pressed for time. Both recipes serve two, but don’t feel guilty if you go in for seconds. They’re that good for you. w r itte n B y H E ALT HY MAGAZ I N E

The chocolatey one

The fruity one

6 oz. SnackWell’s Chocolate Cherry Non-Fat Yogurt 1/4 cup skim milk 1 banana 3 large ice cubes

1/2 cup blueberries 1/2 cup strawberries 1/2 cup blackberries 1 medium carrot 1 cup low-fat milk 1 cup pomegranate (cranberry is an okay substitute) 2 cups ice cubes

Ingredients:

Blend together. Serve chilled.

Ingredients:

Blend together. Serve chilled.

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HEALTHY MAGAZINE MAY 2013

Food Natural DIET RIGHT

Some may ask, “Is it us or them?”

Sound nice? There’s more.

Well, I think it is us because when taking antibiotics, like many people do, most of the friendly bacteria are killed off and we are left with just us. That’s how we set ourselves up for disease and how drug companies profit.

Research shows that acidophilus gets rid of tumors, and inhibits cancer by detoxifying and even preventing carcinogenic chemicals. Thank your mom’s helpers again, because they also reduce cholesterol so you won’t have to go on statin drugs that affect the liver and may eat muscle tissue.

©Andres Rodriguez | Dreamstime.com

>> If you have taken

mother’s natural helpers When you think of your mother, naturally you think of one who nurtures and nourishes.

Written by David R. Card

hus, the mother of the body is the small intestine. Traditionally we don’t think of this organ as warm and fuzzy, like a real mom, but the small intestine is where we absorb virtually all our nourishment.

The small intestines contain a host of mom’s natural helpers called acidophilus, or probiotics. Acidophilus (one of several friendly bacteria) helps you digest food. We need all the help we can get with all the preservatives people eat these days. If treated right, probiotics help us take up vitamins and break down foods so we can absorb their nutrients to be healthy and strong.

HEALTHY MAGAZINE MAY 2013

antibiotics, your mom’s helpers are mostly depleted and need some assistance on the front line of digestion. Get to your local health food store to purchase the two colonizing helpers called Lactobacillus acidophilus and Bifidobacteria. Lactobacillus lives in the small intestine and helps digest foods while Bifidobacteria lives in the large intestine and helps detoxify and protect the body “slum” until the toxins are expelled.

>> Eating yogurt or other fermented foods that are “live” increases mom’s natural helpers. These healthy treats need to be eaten often and enjoyed.

>> Just like mom, these

>> Other research shows that the friendly bacteria may reduce or prevent osteoporosis by allowing the body to absorb calcium and other important bonebuilding minerals. Mom knows what to do, so pay attention and eat your friendly bacteria or, like you’ve heard before, “Children will starve in India…” or something like that.

>> Mom always reminded me to eat everything on my plate, keep my mouth closed while chewing, and get some friendly bacteria. Be good to yourself.

>> Happy Mother’s Day. For more information on acidophilus, visit www.DavesHealth.com.

bacteria also protect us (as research shows) with antibiotic properties. Have you ever seen an angry mom? (Dude, pay attention.) Lactobacillus acidophilus is one of the most aggressive and territorial creatures in existence. It secretes acids and a variety of chemicals to keep its territory. Good thing she’s on our side.

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food / chef support

Pad Thai Bring Thailand to your dinner table with this amazing food. 2-3 servings Prep Time: 40 minutes Ingredients 1-1/2 cup Chinese chives (Optional) 1 egg 4 teaspoons fish sauce 3 cloves minced garlic 1/2 teaspoon ground dried chili pepper ground pepper 1/2 lime 2 tablespoons peanuts (Optional) 1 tablespoon preserved turnip (Optional) 1 minced shallots 1/2-1/4 lb shrimp (Optional) 2 tablespoon sugar 2 tablespoons tamarind paste 1/2 package Thai rice noodles 1/3 cup extra firm tofu 2 tablespoon cooking oil 1-1/3 cup bean sprouts (Optional) 1/2 banana flower (Optional) Facebook.com/HealthyMag

Preparation

Start with soaking the dry noodles in lukewarm or room temperature water while preparing the other ingredients. Getting the noodles just right is the trickiest part of making Pad Thai. Make sure that the noodles are submerged in plenty of water. By the time you are ready to put ingredients in the pan, the noodles should be flexible but not mushy. Julienne tofu and cut into 1 inch long matchsticks. When cut, the super firm tofu/pressed tofu should have a mozzarella cheese consistency. You can fry the tofu separately until golden brown and hard, or you can fry with other ingredients below. Cut the Chinese chives into 1 inch long pieces. Set aside a few fresh chives for a garnish. Rinse the bean sprouts and save half for serving fresh. Mince shallot and garlic together.

Cooking

Use a wok. If you do not have a wok, any big pot will do. Heat it up on high heat and pour oil in the wok. Fry the peanuts until toasted and remove them from the wok. The peanuts can be toasted in the pan without oil as well. Add shallot, preserved turnip, garlic and tofu and stir them until they start to brown. The noodles should be flexible but not expanded at this point. Drain the noodles and add to the wok. Stir quickly to keep things from sticking. Add tamarind, sugar, fish sauce and chili pepper. Stir. The heat

should remain high. If your wok is not hot enough, you will see a lot of juice in the wok at this point. Turn up the heat, if it is the case. Make room for the egg by pushing all noodles to the side of the wok. Crack the egg onto the wok and scramble it until it is almost all cooked. Fold the egg into the noodles. The noodles should soft and chewy. Pull a strand out and taste. If the noodles are too hard (not cooked), add a little bit of water. When you get the right taste, add shrimp and stir. Sprinkle white pepper around. Add bean sprouts and chives. Stir a few more times. The noodles should be soft, dry and very tangled. Pour onto the serving plate and sprinkle with ground pepper and peanuts. Serve hot with the banana flower slice, a wedge of lime on the side, raw Chinese chives and raw bean sprouts on top. As always, in Thailand, condiments such as sugar, chili pepper, vinegar and fish sauce are available at your table for your personal taste. Some people add more chili pepper or sugar at the table.

www.thaitable.com Recipe contributed by Natty Netsuwan HEALTHY MAGAZINE MAY 2013

A Sight to See The new Hoopes Vision clinic in Draper combines world-class doctors, cutting edge equipment and fresh-baked cookies to create a new standard for eye care

tahns who are looking into vision correction procedures such as LASIK, cataract surgery, or ICL lens implants now have an exciting new option: the new Hoopes Vision clinic in Draper. In January 2013, Hoopes Vision relocated from their previous location in Sandy, to a brand-new facility at 11820 South State Street in Draper. Designed from the ground up for ophthalmology, the 58,000 square foot building features a LASIK surgery suite with more wavefront-optimized lasers on site than any other center in Utah. The onsite ambulatory surgery center, EyeSurg of Utah, is the first surgery center in the United States to feature both the Optimedica Catalys and Alcon LenSx, the first two devices approved by the FDA for performing laser cataract surgery. Staying at the forefront of vision correction technology has always been a high priority at Hoopes Vision, and the new building also houses a wing dedicated to research. In this Clinical Research Department, various clinical trials are under way at any given time, helping find new and improved ways of correcting vision, and making certain that patients have access to the safest, most effective vision correction procedures available.

HEALTHY MAGAZINE MAY 2013

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In addition, the new office features an expanded and improved clinic area for pre- and post-operative examinations. Even with all the lasers and all the surgical expertise at the disposal of Hoopes Vision’s surgeons, a LASIK, cataract, or Visian ICL procedure is only as good as the preoperative testing on which it is based. For this reason, accuracy and thoroughness in preoperative testing has always been a high priority at Hoopes Vision. Patients benefit from a very extensive pre-surgical examination–factors such as refractive error, corneal curvature and thickness, corneal tissue strength, higher-order aberrations, and wavefront mapping are tested by highly-trained technicians using the most advanced equipment available. This testing enables Hoopes Vision’s doctors to determine who is a good candidate for vision correction surgery. Equally important, it allows them to determine which of their wide range of procedures will give each patient the best result. Whether the best result for a patient’s unique eyes and vision needs is custom, blade-free LASIK or PRK; implantation of the Visian ICL; or laser-assisted cataract surgery or clear lens exchange, the wealth of experience and technology at the new Hoopes Vision promises the best possible result. All of this technology and surgical experience is in keeping with Hoopes Vision’s long standing goal: to provide patients with the safest, most advanced vision correction procedures available, and to do so in an environment of warm, personalized patient care. Patients and visitors who visit Hoopes Vision’s new facility are pleasantly surprised by the hundreds of beautiful works of art adorning the walls, the massage chairs in the laser surgery suite, the complimentary bottled water and fresh-baked cookies, and the welcoming demeanor of the clinic staff.

If you are interested in seeing the new Hoopes Vision building for yourself, please attend the free open house and Grand Opening ceremony to be held on Saturday, May 18th at 11:00 a.m. Call (801) 568-0200 for more details. Facebook.com/HealthyMag

HEALTHY MAGAZINE MAY 2013

>> Advisor Skin CAre

Skin Cancers and Answers How to identify and prevent basal cell carcinoma, squamous cell carcinoma and melanoma.

oth The Centers for Disease Control and The American Academy of Dermatology have designated May as Skin Cancer Awareness Month. Besides serving as a reminder to perform a self-skin exam, it is also a great opportunity to go to one of the free skin cancer screenings or schedule a total skin exam with your dermatologist. As baby boomers age and as young people choose to spend more and more time outdoors and go tanning, rates of all types of skin cancer continue to rise. As with most types of cancer, early detection is the main key to being able to achieve a cure. The 3 main types of skin cancer include basal cell carcinoma, squamous cell carcinoma and melanoma. Basal cell usually manifests as a shiny bump with a raised edge and a tendency for the lesion to bleed. This is the most common type of skin cancer. President and Mrs. Reagan had this type of skin cancer during his presidency. All of their years in the California sun certainly contributed to their development of the disease. If detected early, basal cell can be cured in nearly all cases. Squamous cell carcinoma most frequently manifests as a rough, scaly,

HEALTHY MAGAZINE MAY 2013

hard or thickened area of the skin. It is also associated with sun exposure, especially in fair-skinned individuals. It too can most often be cured with surgery if caught early. Melanoma is the most serious type of skin cancer. Fortunately it is also the most rare. But the incidence of melanoma is rising at an alarming rate. Melanoma is the type of skin cancer most often associated with a dark spot or mole on the skin. These lesions often have multiple colors and are asymmetrical with jagged borders. The A,B,C,D,and E rule applies to melanoma. This refers to the various features of a lesion that would make it more likely to possibly be a melanoma. Asymmetry, Borders, (jagged), Color, (black, blue, multiple shades of brown), Diameter, (larger than a pencil eraser), and Evolution, (changes with the passage of time in any given mole or pigmented growth). Unfortunately, melanoma, if not caught early, can often be deadly. Fortunately, there is a new technology available that allows the dermatologist to evaluate moles without removing them, called Melafind. South Valley Dermatology was the first clinic in the 3-state region, (Utah, Wyoming, Nevada) to obtain this device. It takes 10 separate photographs of a single mole and then compares the images to

a database of 5,000 melanoma features, giving a score as to the level of risk of the lesion. And it is 98.3 percent accurate. By comparison, experienced dermatologists are able to pick out melanoma's only 80+ percent of the time. This represents a big advance in early melanoma detection and is expected to save many lives. In the area of treatment, besides surgical excision, other modalities, including creams, are used in the management of skin cancer. The key to prevention is protection from the UV rays coming from the sun. Sunscreen and sunblock have been available for decades. But now there are clothing options for patients where the fabric has an SPF of 30 wet or dry. And a new oral agent, Heliocare, (nonprescription), can function as a sort of sun screen in pill form. In combination with sun block and the use of broadbrimmed hats, this can help patients protect their skin and prevent skin cancer.

About the Author Dr. Douglass Forsha

South Valley Dermatology 801-569-1456 southvalleydermatology.com

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HEALTHY MAGAZINE MAY 2013

Sometimes, excessive anxiety before a stressful task, such as a presentation, can lead to disaster. You’re on stage. Your palms are sweating. And suddenly you’ve forgotten your entire speech.

Systemize 38

HEALTHY MAGAZINE MAY 2013

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ind over How to boost your confidence in any situation

Matter: The problem—anxiety—is rooted in our minds: how we perceive ourselves, others and the situation itself. However, the solution comes from the same source, psychologists say. “Your body responds to your thoughts,” says Nicole Detling, a performance psychologist who runs Salt Lake City-based HeadStrong Consulting. Over the last 14 years, Detling has worked with a variety of clients, from real estate agents and medical professionals to dancers, musicians, and even Olympians. Regardless of the situation, she says, your mental preparation will influence the outcome. “Everything we do every day is a performance,” she says, and the way we handle ourselves and our thoughts when stressful situations arise often determines whether we sink or swim.

w r itte n B y h e a lt h y m ag a z i n e

zed

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systemized

One of the first things to do before a performance of any kind, be it a one-on-one job interview, or a concert with hundreds in the audience, is to check in with yourself and look for signs of stress, Detling says. Sometimes, anxiety manifests subtly—your heart might race, or your palms might begin to sweat. These symptoms aren’t necessarily serious, but they are hallmarks of strain, conscious or no. These symptoms don’t necessarily make stress an illness. Good stress, called eustress by psychologists, can motivate additional preparation and better performance in some situations. “A little anxiety is a good thing, because it means this is important to you,” Detling says. This doesn’t always work for everyone. When anxiety inspires distress, causing you to imagine failures and worst-case scenarios, it may be more helpful to resolve the tension and re-take control. Deep breathing exercises are a good place to start, according to Detling. It’s especially important to focus on breathing from the diaphragm, because our breaths tend to becomes shallow when we are under stress. “Shallow breaths deprive your body of oxygen, and will increase tension,” Detling says. Once you have regained physical control—a step that should never be discounted, according to Detling, because “you can’t control anything about your performance if you’re not in control of yourself”—it’s time to turn your attention to your thoughts. Instead of worrying about the worst-case scenario and the myriad of things that could go wrong, look for reasons you will succeed.

“You are going to find what you look for,” Detling says. “If you look for reasons you’re going to fail, you’ll find them. If you look for reasons why you are going to succeed, you will find them.” This could be as simple as reminding yourself that you would not be in the situation were you not capable of managing it, Detling says. You would not be invited to speak on a topic if you had nothing of value to say. While Detling says this change of internal dialog is a good starting point for many, not every technique works for every individual. Visualization is another technique often used to relieve situation-based anxiety, according to Kama Hiner, a professional counselor whose private practice is located in Boise. “The mind is a very powerful thing,” Hiner says, “and it doesn’t really know the difference between a real thing and an imaginary thing.” Because the mind doesn’t discriminate between real-life events and imagined events, visualizing yourself succeeding in a stressful situation can be as effective as physically rehearsing that situation, Hiner says. But it has to be done correctly for the visualization to work. “The effect depends on how believable the visualization is to you,” Hiner says. “If you get distracted, you won’t be creating a strong enough image.” To make the image have greater impact, Hiner suggests imagining the entire situation, from start to finish, in detail. What are you wearing? What is the temperature in the room? As you do so, imagine yourself completing the task confidently and calmly. Then run through the visualization in your mind again. “Practice this way 20 times in your mind,” Hiner says, “and your brain will think you have practiced it in person 20 times.” Regardless of the method used, the key to effective mental preparation is changing your focus from negative thoughts about the possibility of failure to positive thoughts about the possibility of success, according to Detling. “You get what you set yourself up for,” she says. HEALTHY MAGAZINE MAY 2013

systemized

We need to shift our thinking from hours worked to results produced

Taking Back Time Life moves to the sound of tick and tock. It can provide the meter for your life’s beautiful symphony, or be the mortifying rhythm of a Jaws-like impending doom.

w r itte n B y h e a lt h y m ag a z i n e

Don’t See Time as Money

Here is how to control time, to make it yours.

Focus on Results

We need to shift our thinking from hours worked to results produced, according to Robert Pozen, Harvard Business School professor, global financier and author.

Put Your Subconscious to Work Complex situations can overload our

How often do fathers explain to their teens that time is money? How many times do we tell it to ourselves? The fact is that time is not always money, and thinking otherwise can hurt our wellbeing.

Some people do things just to be doing something, and don’t reflect on priorities. Pozen describes their approach as “Ready, fire, aim!”

cognitive resources, according to Marcia Reynolds, author of Outsmart Your Brain. Taking a break lets the subconscious do its valuable work.

The University of Toronto’s Sanford Devoe found that thinking of time in terms of money changes how you experience time.

A focus on results produced demands forming goals you want to accomplish. Be careful to not get bogged down by schedules and the demands of others, because this means less time working on your highest goals.

“When you "sleep on a problem" or distract yourself with mindless television, cooking, grooming yourself or exercise, you give your unconscious a chance to sort through possible solutions using your long-term memory bank,” she says.

“What thinking about time in terms of money does is press individuals to evaluate happiness based on the economic returns of time,” he says, “when in reality there are many different facets of value that are important to take into consideration when evaluating happiness.”

Wise Quotes About Time:

“Time is what we want most,but what we use worst.” - William Penn

“Time you enjoy wasting is not wasted time.” - Marthe Troly-Curtin

“The future is something which everyone reaches at the rate of sixty minutes an hour, whatever he does, whoever he is.” - C.S. Lewis

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Devoe says it’s important to remind yourself to stop thinking about time in terms of money when off the clock.

“They always say time changes things, but you actually have to change them yourself.” - Andy Warhol

“If you’re at your son’s soccer game and you’re thinking about how much it’s costing you, remind yourself that one of the reasons you work so hard is so that you’re able to enjoy these moments of leisure,” he says.

“Time is a game played beautifully by children.” - Heraclitus

Teach your kids the value of time, he says, but remember that other factors, like enjoyment and whether or not other people have value in the experience, are also important.

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Hoarding, Sorting and Scrapping You probably have a problem, but that’s okay. Keep it, fix it, burn it, lose it. So many choices when it comes to… stuff. And your choices are far from trivial. Cluttered space and disorganization make life feel muddled, can turn a sentimental home into an unfeeling stockpile and can be a sign of serious mental issues. Here’s how to evaluate yourself and get on the road to serenity, which isn’t as long as you might think.

Are You a Hoarder? ___________________________ Most of us suffer from bouts of disorganization, but when is it a real problem?

5 -14

million Scientific American estimates that between 5 and 14 million people in the US are compulsive hoarders, their average age being 50.

There are three generally accepted qualifications of hoarders: They acquire things in excessive amounts, they have difficulty discarding things even when they are no longer useful or needed and have difficulty organizing possessions. Hoarders sometimes give a kind of sensibility to inanimate objects. Other hoarders just find comfort in their stuff. Linda Richards, CPO-CD, a professional organizer in Cottonwood Heights, Utah, says that hoarding is often characterized by mounting clutter that creates chaos and approaches being unsafe. Facebook.com/HealthyMag

Furthermore, rooms in a house stop being used for their intended purposes. For example, a spare bedroom gets filled with messiness instead of guests, or the dining room table becomes a place for papers and letters instead of food. Hoarders also often carry other mental issues. About half of all compulsive hoarders have either a major depressive disorder, anxiety or social phobia, according to Scientific American. But hoarders don’t fit in a mold. Despite the physical and mental issues, many compulsive hoarders live typical lives, with normal jobs and family ties only slightly ruffled by an overabundance of things. But then there are people like the lady with 100 living cats in her home and 67 dead ones in her freezer. The Institute for Challenging Disorganization developed a Clutter-Hoarding Scale for organization professionals to be able to assess the problems of clients and the potential safety issues. The levels go from 1 to 5, with 3 being the border between clutter and hoarding. When a person reaches higher levels, safety and sanitation are issues, and health professionals are called in, and possibly psychologists.

Not a Hoarder, But Feel On the Border? ___________________________ The truth is that most of us can relate to hoarders. Some collected marbles as children. Your son may collect basketball cards. You have stuff you don’t want to throw away, even though you know it isn’t worth anything. Individual disorganization falls on a spectrum. Hoarders fall on one side, but a habitually

messy desk falls on the other. Messiness isn’t hoarding, and neither is collecting. That’s humanity.

will always find the blanket where you don’t want it. The blanket needs a closet, or a shelf of some kind, as a home, just like you need a home.

But even if a person isn’t hoarding, there are a host of negative aspects tied to disorganization that go beyond appearance. It affects relationships, confidence and anxiety, to mention just a few things.

• Decide boundaries and limits on stuff. When you are shopping, make sure your potential purchases have a home before you buy them. Richards recalls one person who had 82 of the same exact piece of clothing; same size, color and everything. It was his favorite piece of clothing, but he couldn’t find it so often than he kept buying more and more.

Richards says a key indicator of a clutter problem comes from social life, when clutter blocks interaction with peers. “For some people, they want to socialize, but feel so embarrassed,” she says. Richards calls this the CHOAS syndrome: Can’t Have Anyone Over Syndrome.

Solutions ___________________________ Don’t be tricked into thinking that getting organized is simply a matter of getting off your heiny. That is a key part, yes, but certain principles are vital, principles that many just never learn.

Here are some organization essentials, from Richards: • Understand that you have to make decisions about which things you want to keep and which things are required to keep. Most piles of clutter are from a lack of decision. You need to answer these questions: What do I do with this? Where does it go? Where is its home? • For the keepers: they all need a home. Find a space for each possession that you need. Things without a real home quickly become clutter again and again. Example: a blanket. If your attitude is “I will just fold this and put it on the couch,” you

Another time, Richards informed a woman that she had seven of the same kitchen appliance. She resolutely declared she only had two, until Richards was able to display all seven.

No Time ___________________________ Richards says one reason why people let clutter go on and on is because they are scared of the time commitment it may take to clean. For this reason she sets timers for people, from 5 minutes to 30 minutes. “This erases the fear that it will take forever,” she says. “And it stops them from taking too long.” She says messy people often aren’t good with time management. Some will start a task saying it will take five minutes, and it takes two hours. Others say a task will take all day when it only will take an hour. Richards’ advice makes one thing clear: cleanliness often starts in the mind. It is about making a decision in your head, being realistic about time commitment and being confident that you can be organized.

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Feng Shui

HEALTHY MAGAZINE MAY 2013

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How order and organization affect our health

ook around. Take in your space. Do you see order or disorder? Feng Shui (pronounced "fung shway"), is the art of order – the proper use of space. It’s a Chinese discipline that teaches us how to enhance our life energy (called ‘chi’), and is largely based on our space allocation and arrangement.

In other words, your decorating style impacts multiple aspects of your life. If your office or home environment borders on ordered chaos or randomly placed furniture and stacks of stuff, it’s a good bet your finances and family, your health and emotional well-being, are just as chaotic. “Everyone knows that when you don't have your health, it seems like everything else is out of balance,” writes Karen Rauch Carter, feng shui consultant and author of the best-selling book ‘Move Your Stuff, Change Your Life.’

Squares and Flat Stuff: Squares and flat items exude the energetic movement that works well in this area, so let's say a flat, square, stone coffee table would be about perfect! Mix and match with these shapes to get what feels right for you.

Religious Objects: Some people like having a reminder of the higher forces of the universe around and the center is one of the better places to put them. The religious style or symbolism doesn't matter -- the intention behind it does. If the symbol is made of stone, so much the better.

6 Feng Shui Tips

These suggestions will help you start incorporating feng shui into your home, office, and life.

“The center, or heart, of your home is such a special place. It holds your physical energies. Some homes feel like there is no heart, and it usually shows in the people who live there,” observes Carter.

1. A cluttered and messy environment keeps energy from flowing properly. Start off by cleaning your home or office and getting rid of anything that is no longer useful.

There are things you can add to your home to help it have heart. Carter suggests adding the following components:

2. If anything is in need of repair, simply fix it or throw it away.

Earth: The earth elements reign supreme in the home, so feel free to load it up. A live plant that is growing in some fresh soil can really improve your energies for health and balance. I also like using a plant because it actually needs attention and nurturing. If you nurture the plant, the universe will repay you in kind.

Yellows and Earth Tones: Sometimes all it takes is a simple shift in color to bring about a dramatic shift in energy. Adding yellows and even more bland earth tones to your health and balance zone can improve your health ch'i. Try a pot of fresh yellow mums in a pot of real earth.

Laughter: Laughter is the best medicine. Add something that tickles your funny bone in the center of your space to hold a light-hearted energy for your health.

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w r itte n B y h e a lt h y m ag a z i n e

3. Take care of the little things that have been piling up such as bills and letters. Doing this allows you to start with a clean slate and helps you gain a renewed sense of clarity. 4. Use plants in your environment as well, and keep them healthy, well-fed and watered. Plants with round leaves are preferable to other varieties. 5. Drafts should also be cut off as they can carry away money and cause health problems. 6. Avoid excessive overhead light and keep sharp-cornered objects to a minimum.

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Benefits to Getting Organized and Slowing Down

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There are many benefits to becoming organized, but lets concentrate on the six that have made the biggest impact on my life since I began my own journey 5 years ago.

t was the birth of my youngest son that sparked a desire in me to simplify and slow down — not so I could pack even more into my day, but so I could really enjoy all the benefits that simplicity and organization have to offer. Now that I’m addicted to the “high” that comes with it, I want to help others get “hooked” along with me. So today let’s talk about the rewards, and in future posts here at Organizing Your Way we’ll talk about how to get there.

1. Find what you need, and when you need it. Imagine not having to waste time searching for something day in and day out. Imagine not being late for an appointment because your keys were right where they were suppose to be in their designated spot. To not lose your mind trying to find something you need in a hurry is absolutely freeing.

2. Money in your pocket.

W r itte n b y L a u r a Witt m a n n Laura is a wife and mother to three great kids, Canada and is an addict of all things organizing. You can find her blogging regularly at I’m an Organizing Junkie - www.orgjunkie.com - and her organizing book, Clutter Rehab: 101 Organizing Tips & Tricks to Become an Organization Junkie and Love It!

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weight gain or loss. It can also increase the body’s susceptibility to infections. I know this to be true because at the height of my busyness my cortisol levels were through the roof. I experienced many of the side effects listed plus many many more. At the time I thought this was normal. Slowing down and simplifying taught me that it isn’t.

4. More time for down time. Busyness is not an indication of success. When you become more organized and efficient at handling your day-to-day affairs, the natural tendency is to want to fill that extra time with more stuff and more activities. However, to maintain your sanity, it is important to recognize that down time is a productive and worthwhile activity that should be embraced.

5. A great example for your kids.

When you can find what you need when you need it means you won’t be wasting valuable dollars replacing the items you cannot find. Not only do duplicate purchases cost you precious dollars but they also add to your clutter load as well.

You maintain the standards with the examples you set. By modeling the organized behavior you want your children to emulate, you are teaching them the benefits of organization and simplicity from a young age so that it becomes a natural part of who they are.

3. Better health.

6. Less housework.

Stress caused from disorganization and busyness plays out in so many ways. In a recent Martha Stewart Living article, Dr. David Spiegel explained that our bodies react by releasing stress hormones adrenaline and cortisol, the lungs take in more air, and heart rate and blood pressure rise. If stress becomes constant, it can lead to headaches, trouble sleeping, lack of concentration, and

I have discovered that an uncluttered home lends itself to less cleaning. When everything has a home, clean up is suddenly a snap. Less clutter means less time managing, corralling and cleaning that clutter, and that, my friends, is a very sweet reward! The rewards of organization are many. Are you ready to take the journey?

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This works for breakfast, too. Example:

Divide and Conquer

Fresh Fruit

Whole Wheat Toast Scrambled Eggs

NOT

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Healthy meal planning for those with too much on their plate. Busy people struggle to create consistently healthy meals, because consistency demands efficient planning, shopping and cookingâ&#x20AC;&#x201D;a tall order for any person, especially a parent. A secret to success is the dinner plate; turn it into a nutrition pie chart, as per the new MyPlate recommendations from the USDA, and the weekâ&#x20AC;&#x2122;s dining falls into place.

According to the Mayo Clinic, using this visualization can help plan healthy meals with adequate portions of important food groups. For example:

Brown Steamed Rice Veggies Grilled Chicken NOT

French Fries

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Steak

One Oversized Coffee with Extra Whipped Cream

Chocolate has anti-oxidants, OK? You could even apply this principle to more unconventional dinners:

Brown Broccoli, Rice Red Peppers, Carrots and Peanut Green Onions Spicy Butter Sauce

You might even serve it all mixed up in a bowl. Except for the cookie. That would be gross.

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The nice thing about the plate diagram is that it not only helps illustrate a healthy, well-balanced meal, but can also help plan your family’s weekly meals, fill-in-the-blank style. Just imagine a week as a series of seven MyPlates, and fill in each spot on each plate with whatever suits your family’s lifestyle. Once you have your meal plan in mind, you can reverse-engineer the same diagram to make a shopping list.

You’ll find that some of the items on your list are healthy staples in your family’s diet. Rice, for example, or potatoes. If you find your family eats certain meats or vegetables often, you might add these to your list of staples. Keep these staples on hand, and replace them as needed when they run out. Most staples keep well if stored in a cool, dry area. Meats and vegetables can be frozen—if you don’t like processed foods, purchase fresh and freeze them yourself.

Diagraming your dinner can also help you to simplify your daily routine or manage a tight grocery budget. Just take a few extra minutes while you are planning to look for places you can use re-use common ingredients and leftovers throughout the week. For example:

this

MONDAY

TUESDAY

Shopping List:

FRIDAY

KE TA OUT

Chicken Beans Walnuts Rice Pasta Tomatoes Spinach Sweet Potatoes

WEDNESNDAY

STAPLES SHOPPING LIST: Brown rice Steel-cut oatmeal Whole-grain flours Lentils Whole-wheat pasta Chicken breasts Salmon Nuts Beans Olive oil Coconut oil Cooking wine Vinegars Soy sauce Tomatoes, sauc/paste Frozen vegetables Fruit, dried or frozen Soups and/or soup stocks Dried herbs and spices Onions Potatoes Garlic Honey Dark chocolate

Dinner Rolls

Steamed Veggies Grilled

Chicken

can become this Corn, Peppers, Avocados, Tomatoes, etc.

Tortillas Strips of Grilled Chicken

the next night

SATURDAY

SUNDAY

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To keep track of your staple supplies, glue a small notepad to a magnet and keep it on your fridge. When you notice you are running low on a certain staple, such as oatmeal, jot it down. When it’s time to go to the store, take your notepad from the fridge, quickly plan out your meals using the plate diagram, and add the extra ingredients you need to the list you’ve already started. Add additional items for any unplanned meals, such as cereal for breakfast or apples for lunches and snacks, and there you have it—an instant healthy shopping list.

For those in need of healthful meal-time inspiration, there are a number of great interactive resource online. One site, www. healthyeating.org, which is sponsored by the Dairy Council of California, features a fun Food Personality quiz that will offer healthy cooking and shopping ideas based on your own needs, tastes and lifestyle. Another site, www.nourishinteractive. com, hosts an interactive meal planner that helps parents determine their children’s nutritional needs.

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Sharing the Burden w r itte n B y E MMA P E NRO D

When going solo doesnâ&#x20AC;&#x2122;t work, where to turn for weight loss

onsider one of the many juxtapositions of everyday American life: diet and weight loss plans are easily as plentiful as fast food joints, yet one third of Americans are still obese. In fact, according to the National Weight Control Registry, most Americans are actually gaining weight. Some 90 percent of us will attempt to lose weight, but only 20 percent will successfully keep lost pounds off for life. Dieting and exercising alone work for some people, but weight loss is often complicated. Even with our best efforts, sometimes the weight loss journey is a round trip back to our initial weight, creating a frustrating weight-loss riddle that is difficult to solve alone. But who do we team up with? Here we review the many types of outside help: weight loss professionals whose specific areas of expertise offer needed ladders over the enormous variety of weight-loss barriers.

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Dr. Allen Rader, Bariatric Physician ____________________________ You might hire a bariatric physician if: ›› You are trying to lose 15 to 2O percent of your body weight. ›› You have a medical condition, such as diabetes or insulin resistance, that makes weight loss difficult. ›› You have trouble losing weight on your own, and you’re not sure why.

You might NOT hire a bariatric physician if: ›› You could achieve and remain at your ideal weight with diet and exercise alone. “If your weight loss stops with anything less than 15 percent, there is probably more that could be achieved medically,” says Dr. Rader, an Idaho-based physician who has travelled internationally to present his weight loss methods to train fellow bariatric physicians. Bariatric physicians are specially trained and equipped to look for weight loss barriers such as insulin resistance—a relatively common reason for failed weight loss, Dr. Rader says. They can take an individual’s body chemistry into account when creating a weight loss plan, and can prescribe weight loss medications where appropriate. It is not uncommon for a physician to work as a team with other weight loss professionals, according to Dr. Rader. When appropriate, Dr. Rader says he does refer patients to other professionals with specialties he believes will help his patients succeed.

Rhonda O’Brien, Registered Dietitian ____________________________ You might hire a registered dietitian if: ›› You have a diet-related or digestive medical condition such as diabetes, gluten intolerance or food allergies. ›› You need personalized solutions that become longterm eating habits.

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You might not hire a registered dietitian if: ›› You need to lose weight quickly. ›› You need medications or specialized food products to lose weight successfully. “This is going to take a bit longer,” says O’Brien, a dietitian who runs a private practice in Boise, “but it will help you develop good long-term habits. Dietitians generally help their clients re-learn how to feed themselves, in the sense that they teach individuals how to cook foods that meet their specific nutritional needs while losing weight. They create diet plans tailored specifically for each client—taking into account situations such as high cholesterol, lifestyle, even taste preference—and then reinforce those plans with cooking lessons, menu planning and recipes. It is important that prospective clients find a dietitian whose specialty fits their individual needs; O’Brien cautions against hiring a dietitian who claims dozens of specialties.

you overcome fitness plateaus by finding new ways to challenge yourself during a workout, says Carter, who also owns Salus Lifestyles, a business that designs wellness plans for corporations and individuals. Not every personal trainer is qualified to help those who want to lose weight. Carter suggests looking for a trainer with training and experience in weight loss. Their specialty should be your goal. “If they train marathon runners and you want to lose weight, they’re not going to train you right,” Carter says.

Melanie Greenberg, Health Psychologist ____________________________ You might hire a health psychologist if: ›› You eat to cope with unpleasant emotions. ›› You have a mental condition, such as a binge eating disorder or depression, that is tied to weight gain. ›› You need to change your attitude toward weight loss.

Denise Carter, Personal Trainer ___________________________

You might not hire a health psychologist if:

You might hire a personal trainer if:

›› You are self-motivated and generally set and accomplish new goals readily.

›› You are new to fitness and need someone to point you in the right direction. ›› You have a new fitness goal you don’t know how to achieve. ›› You are stuck in repetitive workouts that don’t improve your level of fitness.

You might not hire a personal trainer if: ›› You have health problems beside excess weight. “Sometimes we get into a gym and start doing the same thing over and over again,” says Carter, a personal trainer who works with national fitness competitors. A personal trainer can help

›› Your weight gain was not the result of maladaptive coping behaviors. These psychologists specialize in identifying emotional triggers that lead to overeating, and teach their patients how to avoid or deal with unhelpful situations, according to Greenberg, a noted expert in the field with a private practice in California. They can also help you maintain your new lifestyle by counteracting problematic attitudes such as allor-nothing thinking. Health psychologists typically work in tandem with other weight loss professionals, according to Greenberg. For example, your doctor might come up with a weight loss plan, and then recommend a psychologist to help you stick to that plan to see real, lasting results. >>>>>>>>

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>>>>>>>> Because health psychologists are not a stand-alone solution, Greenberg suggests a cost-benefit analysis before hiring a psychologist: is the expense worth the added benefit?

Katherine Isacks, MyNetDiary Consulting Dietitian ____________________________ You might purchase a weight loss app if: ›› You are detail-oriented and motivated by tracking progress toward a goal. ›› You need to locate the source of excess calories, fats, sugars or sodium in your diet. ›› You are working with a weight loss professional who needs a report of your daily caloric intake.

support groups can be seen as a tool for weight loss that can promote the success of professionally-designed weight loss programs, according to Ziervios. An effective support group should focus on losing weight for health, not cosmetics, will be comprised of individuals who are engaged in the same weight-loss strategy, and will be convenient for you to attend. Those who don’t feel comfortable in group settings, but who still need peer support, might be better served by meeting oneon-one with a psychologist or life coach, Ziervios says.

Dr. Darrin Hansen, Bariatric Surgeon ____________________________ You might consider bariatric surgery if:

A Universal Starting Point Most everyone’s weight loss journey should begin with the same first step—a trip to the family doctor. Your regular physician can help you begin to determine why you have put on weight, and what you must do to lose it. Here, you will also get advice regarding any personal circumstances that may determine what weight loss services are appropriate for you.

›› You have a history of eating disorders.

›› You are more than 100 pounds overweight, or 70 pounds overweight with a serious weight-related medical condition like diabetes.

In most cases, however, the first thing your doctor will prescribe is a lifestyle change.

›› You don’t want to take the time to measure and track everything you do or eat.

›› Your BMI is greater than 30, and you are willing to consider reversible options.

›› You aren’t willing to track your diet accurately.

›› You are committed to changing your lifestyle to aid your weight loss.

“Even if they’re not that accurate, the process of logging what you actually eat and drink is usually an eye-opening experience,” Isacks says.

›› You have tried unsuccessfully to lose weight via more traditional means in the past.

“Everyone should start off with diet and exercise,” says Dr. Allen Rader, a physician with Idaho Weight Loss. “Eat less and move more. If that works for you, you don’t need anything else.”

You might not purchase a weight loss app if:

Using an app allows you to manage your weight the way you manage your finances, Isacks says, leaving it up to you how to spend your calories each day. They have the added benefit of working well with most other weight loss programs, especially if the app features a report sharing function.

James Ziervios, Obesity Action Coalition Spokesperson ____________________________ You might join a support group if: ›› You are motivated by encouragement from your peers. ›› You need a safe place to talk about your weight loss journey.

You might not join a support group if: ›› You are sometimes discouraged by the weight loss success of others. ›› You don’t feel comfortable talking about weight loss in a group setting. Peer support groups are a proven means of fostering weight loss. Though not a weight loss service in and of themselves,

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You might not consider bariatric surgery if: ›› You do not meet the minimum weight requirements. ›› You are looking to lose weight quickly. ›› You are unwilling to live with the potential side-effects. ›› You are unwilling to change your lifestyle to promote weight loss. Surgery is a serious, often irreversible choice for weight loss that should not be made lightly, according to Dr. Hansen, the primary surgeon at Utah Lap-Band. However, it may be a good option for those who are facing severe health ramifications resulting from obesity.

If the pounds persist, or if you are unable to attain your weight goal as determined by you and your doctor, you might then consider enlisting additional weight loss professionals. “One thing that is perfectly clear: weight loss is multifactorial,” Dr. Rader says. “The problem is being able to figure out what you need to do, or what you need to change, if that program is not working for you.”

Bariatric surgery should not be viewed as a quick and easy fix for weight problems, according to Dr. Hansen. Prospective patients will first be expected to attempt weight loss via diet and exercise. Even after surgery, they will not successfully lose weight without other lifestyle changes. “The more committed the patients are to helping themselves, the more surgery will help them,” Dr. Hansen says.

>>>BETTER TOGETHER

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From Start Author Betsy Schow explains that starting is easy, but finishing is what matters When Betsy Schow used to go hiking with her husband, she would hike for half an hour, then stop, sit and read while her husband went the rest of the way and back.

importance of finishing is the subject of Betsy’s new book, Finished Being Fat, where she explains truths that helped her lose 75 pounds and, more importantly, transform her life.

This behavior, Betsy discovered, while harmless on the surface, was the microcosm of a destructively patterned lifestyle that made her miserable. The

Before: Something Missing

Betsy, of northern Utah, wasn’t happy with her life. She wasn’t happy with her weight, or with her role as a stay-at-home mother

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to Finish W r itte n b y Mi c h a e l Ri c h a r ds o n

of two. She wasn’t happy with what she saw on Facebook, which she calls the high school reunion that never ends, with its neverending stream of success stories from peers that seemed to elevate their lives while she stayed stagnant. In her mind, weight was at the heart of her gloom. She figured that if she could lose weight, and keep it off, she would be happier. But her more than 20 attempts were slain by what she lacked: the ability to finish. “I thought it was easier to just quit than to find out that I couldn’t do it,” she says. But it wasn’t just weight loss that she couldn’t finish. Her attempts to scrapbook the lives of her children, to build a picture framing business and a host of

other endeavors were all slain by the same inability. The breaking point came at 7 one morning, she writes, when she tripped over a scale that had just given her dreaded, heavy news, and her husband found her on the ground trying to beating the scale into submission. “There weren’t enough hours in the day or words in the English language to describe what was wrong,” she writes. “At that moment, I felt like the most worthless human being on the planet.”

The Missing Piece: Learning to Finish

This rock bottom moment sent Betsy on a journey of discovery, discovery about much more than how to lose weight, she says. It Healthy-Mag.com

was a discovery about how to truly be happy. Starting is the easy part, Betsy explains. In the starter’s high, you are excited and you tell friends. Then comes the first setback, and the excitement of the task at hands drains away, leaving you to trudge towards your goal, until you stop and go backwards. She learned that repeatedly failing to finish things creates an accumulation of damage. Each time you don’t break the tape, it adds another layer on a wall you must climb to finish things in the future. “Eventually, you can’t even see a possible goal because you’ve walled yourself in,” she says. “You get in your own way.” Betsy also discovered that comparing herself to others helped destroy her efforts to complete things, since she failed to understand the value of being “good enough” versus “better than everyone else.” “You want to be the best, the fastest, the brightest,” she says. “I had to learn that I’ll never be a size two, and that isn’t bad.” But of all the influences impeding her progression to various finish lines, the voice inside her own head was the worst. “So often we’re so afraid of what everyone else is going to say, but in reality we say so much worse things to ourselves,” she says.

The Inner Finisher Found

How do you get over a wall? Build a mountain, Betsy says.

Betsy began to build her own mountain, began beating back the negative voice in her head, by starting small. She would finish workouts, and finish laundry.

The aura of her life changed. She became a happier wife and mother, and the tone of her house shifted to a brighter shade..

Then her husband presented an impossible challenge: a marathon.

“Happiness is fulfilling promises to yourself,” she says.

Betsy, so often beat by hill-sized endeavors, considered the Everest of 26.2 miles with hopelessness. She planned to simply train until her husband quit, since he had a finishing problem as well. But he never quit.

At this point, Betsy says, she realized that there was nothing she couldn’t do, so she decided to write a book, something she’d thought of doing before. But writing about her own journey wasn’t what she had in mind at first. She wanted to write a fiction novel, but at a writer’s workshop, another author heard her story and urged her to write about it.

Each training run provided a step for her to get over self-constructed barriers. Finally, the day of the marathon came, and she completed it. “It blew my mind,” she says. “Finishing something you thought was impossible shifts your whole world.”

Finished Being Fat -ExcerptI was going to shed all these unwanted pounds . . . again. So what if I had done this same dance twenty times before? I was lost to the “starter’s high.” Like falling in love, starting a new project flooded my body with endorphins and gave me a single-minded focus on the task ahead, for at least a few weeks. This was the simple truth that I had missed at the time. I was addicted to starting, but once that initial high faded and things got hard or boring, I would quit and start something else to get my next fix. What on earth was I doing to myself? Why did I keep putting my body through this crap? If you had asked me at the time my answer would have been that I was tired. Tired of being fat, so drastic measures were required because I couldn’t bear the weight for one more day. If you asked me today, I would tell you it’s because I was unhappy.Yes, unhappy with the way I looked, but I think the heaviness I felt was the weight of all the things I’d started but failed to finish hanging around my neck.

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And then Finished Being Fat was born, which took her to NBC’s Today Show and to the Wall Street Journal. She is spreading a simple message to the nation about how to view others and yourself.

“Not everyone can win the race, but everyone can finish,” she says. “Giving up is the only failure.” Currently training for: The Thanksgiving Point Half Marathon

Favorite meal: Whole wheat pancakes, made by her husband

Favorite book:

The Art of Happiness, by the Dalai Llama

Favorite hike: Donut Falls, Big Cottonwood Canyon

Inspiring figure: Lily, her daughter

HEALTHY MAGAZINE MAY 2013

>> Advisor Weight Loss

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>> Advisor Surgical Weight Loss

Is it my gallbladder? frequently associated with nausea. The pain becomes worse after eating, especially greasy or fatty food.

How It Works

The gallbladder is a pear shaped organ very similar in size and shape to a regular un-inflated balloon. In your body it is deep to your lowest right ribs next to the liver. It acts as reservoir for bile made by the liver to help absorb fats into the intestinal wall. The bile is like soap. The bile travels from the liver ducts into a single channel called the common bile duct. It is very similar to branches of a tree connecting to the trunk. It then empties into the first part the small intestine. There is a partially closed valve that causes the bile to back up into the gallbladder. A signal is sent to the gallbladder causing it to squeeze when food enters the intestine, and “soap” mixes with the food. This signal is stronger with higher fat.

How and Why Problems Occur

If there is an imbalance of the chemicals in the bile, crystals form that then act like sand in an oyster and can continue to grow over time and eventually form “gallstones”. When the gallbladder receives a signal to squeeze after eating, the gallstones can get “stuck” in the narrow neck.

Symptoms are most commonly pain in the middle to right upper abdomen that can radiate around to the back and Facebook.com/HealthyMag

The symptoms can last from a few minutes to several hours or occasionally days. If the stone stays “stuck”, the gallbladder can get inflamed or become infected. When symptoms are suspicious for gallbladder disease the best first test is an ultrasound. This test sends sound waves through the gallbladder that bounce back to show an image of stones.

Another functional condition that can cause gallbladder symptoms is referred to as biliary dyskinesia. When the gallbladder or bile system is not working correctly the symptoms can be the same as the symptoms of gallstones. There is not much known about what causes this condition and there can be a large range of severity of the discomfort or amount of pain experienced. Removing the gallbladder in this case may relieve the symptoms.

How Do I Know If My Pain Is From My Gallbladder? Infrequently, symptoms can be vague or cross with other possible disease conditions.

Some other causes of similar location and type of pain are ulcers, heartburn, abnormal function of the intestinal tract, all of which can mimic gallbladder disease to some degree. The non functioning or malfunctioning gallbladder will result in a normal ultrasound study. Additional testing of function with a hippuronic indolic diacetic acid (HIDA) scan will show the function of the

gallbladder and can indicate disease. Normal function of the gallbladder is defined as more than a 38 percent “squeeze." A “squeeze” amount less than 38 percent is considered abnormally low function and is commonly referred to as “Biliary Dyskinesia,” which literally means abnormal movement of the bile system.

The Procedure

The gallbladder is most commonly removed by a Laparoscopic operation (small incisions with a lighted scope and thin long instruments). It can generally be performed with three or four small entry spots in 30-40 minutes in uncomplicated circumstances, and the patient can go home the same day.

Recovery

Most people can have the procedure as an outpatient and return to desk type jobs in 5-7 days. More strenuous or physically active jobs will take longer. As a general rule activity as tolerated seems to work the best with very little adverse consequences. There are general risks of surgery. Specific risks for removing the gallbladder include damage to the biliary duct system, injury to other organs, bleeding, or failure to improve symptoms.

The second part of the HIDA scan testing for gallbladder function happens when an artificial chemical hormone cholecysekinin (CCK) is injected at the end of the study. This chemical causes the gallbladder to squeeze. The action can be measured “squeeze." If CCK causes the same typical symptoms that a patient has been experiencing when they ingest fatty foods, even with normal “squeeze," there is still a high likelihood of improvement or resolution of symptoms by removing the gallbladder.

When to Consider Removing the Gallbladder CHOLECYSTECOMY

Only 20 percent of people who have gallstones will have symptoms. If there are no symptoms then a cholecystectomy is usually not indicated. Removal of the gallbladder for Biliary Dyskinesia is generally only for persistent or severe symptoms as this condition doesn’t lead to infected or dangerous conditions.

Side Effects

There are some people who can develop diarrhea after cholecystectomy, have some food be upsetting, more commonly fatty food, or have urges for bowel movement with larger meals. Most people resume normal activity and diet without any difficulty.

About the Author Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com

HEALTHY MAGAZINE MAY 2013

>> Advisor Oral Health

Improving Your Child’s Oral Health Simple Strategies for Parents

ost children develop their first set of primary teeth (“baby teeth”) around 6 months of age and continue growing teeth until they are around 3 years old. While these teeth are not permanent, they are an important part of oral development, acting as placeholders to keep permanent teeth inside the gums until they are ready to erupt at the appropriate age. Developing good oral health habits and getting proper dental care, even at a young age, can significantly improve a child’s overall health. As parents, it’s important to help children get appropriate dental care at an early age, and develop good lifelong oral health habits.

The Effects of Poor Oral Health on Children

A healthy mouth allows children to speak, smile, chew, taste, and swallow properly, while and unhealthy mouth can lead to gum disease, pain, difficulty concentrating, school absence, early tooth loss, and eventually even chronic health problems. According to the CDC, tooth decay affects more than 25% of U.S. children ages 2-5, and 50% of children ages 12-15, costing billions of dollars every year. Fortunately all of these things are preventable with some simple strategies for good oral health care that parents can use, and teach children as well.

Visit the Dentist Early and Often

Your child’s first dental visit should occur when s/he first develops teeth, and certainly no later than his/her first birthday. Even though children don’t have all their teeth by this time, seeing a pediatric dentist early can help parents learn proper oral care strategies for each critical stage of a child’s development. Continue seeing the dentist for check-ups every 6 months, or more often based on the advice of your dentist.

HEALTHY MAGAZINE MAY 2013

Brush and Floss Daily

Parents should clean children’s teeth starting when the first teeth appear through the gums. In the early stages of tooth development, you can use a clean washcloth with water or moist piece of gauze to wipe down the gums and teeth twice a day to prevent plaque. As more teeth develop, use a child-size toothbrush with soft bristles, and about half of a pea-sized amount of toothpaste specially formulated for children at least twice a day. Try to floss once a day as well. When children are old enough to begin brushing teeth on their own, supervise the process to ensure that children clean all their teeth adequately, and that they do not swallow toothpaste (especially if it contains fluoride).

Get Sealants

Sealants are a small plastic coating applied to a child’s teeth to prevent tooth decay and cavities by keeping food and germs out of the grooves of teeth. They are most often applied to molars (which develop between the ages of 6-12), and can be applied quickly during a regular check-up or cleaning. They usually last between five and 10 years, and can be reapplied if they break or fall out.

Use Fluoride

Fluoride is a mineral that helps strengthen tooth enamel by making it more resistant to attacks from plaque

bacteria and sugar in the mouth, which cause decay. Fluoride can occur naturally in water and foods, but if there is not enough fluoride in your area, you may need to supplement your child’s intake with toothpaste, drops, or tablets, based on the advice of your dentist. However, ingesting too much fluoride can be toxic for children, so be sure to follow the advice of your dentist on how much fluoride is enough, and supervise children whenever they are brushing with fluoride toothpaste to ensure they spit it out.

Eat Healthy Meals

Nutritious foods, such as vegetables, fruits, protein, and whole grains can contribute to a healthy mouth, while unhealthy foods, especially those high in sugar, can lead to tooth decay and other chronic health conditions. Limiting the amount of sugar children eat, such as candy and sugary drinks, can also help avoid early tooth decay.

About the Author William Carroll, DDS

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

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H e a lt h y M AG A ZINE aE s th e t i c s & L a s e r

jeffrey Ayers, MD Medical Director

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Darrin F. Hansen MD, FACS

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Amanda Donohue, DO

Jordan Valley Medical Center 801-263-2370 See online: uthealth.com/donohue

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Shannon Parisi, DC Suzanne Cronin, DC

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d e n tal : Co s m e t i c

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H E A LT H D IREC TO R Y eye care

Orthopedics/sports med

Hoopes Vision Correction Center 801-568-0200 See online: uthealth.com/hoopes

Salt Lake Regional, Precision Joint Replacement Center 866-431-9355 See online: uthealth.com/slregional

eye care

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Hoopes Vision Correction Center 801-568-0200 See online: uthealth.com/hoopes.jr

Women's Oblation Services 972-897-4475 See online: uthealth.com/sloantaylor

Phillip C. Hoopes ,MD

Phillip C. Hoopes, Jr., MD

Don Bigelow, DDS, PC

K. Don Dental 801-424-0600 See online: uthealth.com/bigelow

s pa

RedRiver Health and Wellness Center

801-446-2822 See online: uthealth.com/redd

Seasons Salon and Day Spa 801-223-9356 See online: uthealth.com/seasons

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Utah Wellness Institute 801-576-1155 See online: uthealth.com/robertjones

South Valley Dermatology 801-569-1456 See online: southvalleydermatology.com

i n F e r t i l i ty

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Insurance

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SelectHealth 801-442-5038 See online: uthealth.com/selecthealth

Insurance

Dennis Harston MD, MBA – CMO

Altius Health Plans 800-377-4161 See online: uthealth.com/altius

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Western Urological Clinic 801-993-1800 See online: uthealth.com/childs

m e n ’ s h e alth D e n tal : G e n e r al

William carroll, DDS

Roseman University of Health Sciences 801-302-2600 www.roseman.edu

Steven N. Gange MD, FACS

Western Urological Clinic 801-993-1800 See online: uthealth.com/gange

m e n ’ s h e alth Diabetes

Andrew Peiffer MD, PhD

Juvenile Diabetes Research Foundation 801-530-0660 See online: uthealth.com/jdrf

Men’s Health Center 801-580-8855 See online: uthealth.com/men

Laura Western

fitness

Lora Erickson

Blonde Runner Health LLC 801-608-5516 See online: uthealth.com/blonderunner

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m e n ’ s h e alth D e n tal : G e n e r al

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O r thodo n t i c s

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Fairbanks Orthodontics 801-766-4660 See online: uthealth.com/fairbanks

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Salt Lake Regional, The Center for Precision Joint Replacement 866-431-WELL (9355) See online: uthealth.com/slregional

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Autumn Spencer Cosmetologist, Owner

Douglass Forsha, MD

Scott Adelman, MD

Harrison Lazarus MD, FACS

21st Century Vein Clinic 801-263-0778 See online: uthealth.com/lazarus

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H e a lt h y U ta h E x p e r t Pa n e l C L INIC A L RESE A RC H 801-269-8200 Lynn R. Webster, MD, FACPM, FASAM | LifeTreeResearch.com Co s m e t i c S u r g e r y 801-528-6811 Kirk Moore, MD | Just The Right Curves Co s m e t i c S u r g e r y 801-418-8172 Trenton C. Jones, MD | Cascade Cosmetic Surgery Center D e n tal : c o s m e t i c 801.262.0744 Rodney s. Gleave, DMD | Cosmetic & Implant Dental Arts D e n tal : FA M I LY 801-829-1756 Joe Maio, DDS | Apex Family Dental PA IN M A N A G E M EN T 203- 895-4160 Tim Speicher, PhD ATC LAT CSCS | PRT-I.com P e r s o n al T r a i n e r s 801-427-8420 Nick & Preston Rainey | Body4Change, LLC P r e g n a n c y / Ba b y 877-UCB-STEM Eliott Spencer, PhD, Co-Owner | Utah Cord Bank W EI G H T LO SS 801-656-2717 Denise Hall-Carter, CEO, Owner | Salus Lifestyles W om e n ’ s H e alth 801-692-1429 Mark Saunders , MD | Dr. Saunders OB/GYN V e i n T r e atm e n t 801-262-2647 Mountain Medical Vein Center and Medspa YO G A 435-225-6529 JT, Studio Manager | BE HOT Yoga & Pilates Studio YO G A 801-467-6909 Alexandra Bassett, Director | Yoga Central

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