Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
1
selectsecurity
“
When my daughter was three, she developed a chronic illness. After a year of tears every month, when we were covered by a different insurance company, it really taught me how great SelectHealth is. I was so delighted to change back. At SelectHealth, they do what they say they’re going to do.”
Heather Adams, American Fork 2
HEALTHY UTAH JULY 2012
selecthealth.org
Healthy-Utah.com © 2011 SelectHealth. All rights reserved. 1661 10/11
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
3
Better heart care for a better life
5121 South Cottonwood Street, Murray Utah 84157 www.intermountainheartinstitute.org 801-507-4701
4
HEALTHY UTAH JULY 2012
Healthy-Utah.com
To Honor and Thank You for Your Service
HOOPES VISION IS PROUD TO RENEW OUR OFFER:
“I figure that when it comes to your vision, you need to do your research and choose the best. Hoopes Vision was the most professional and experienced eye center I have ever been to and I would trust them with my vision any day.” Taan Robrahn Professional Snowboarder Hoopes Vision LASIK patient
$1000 OFF
BLADE-FREE, CUSTOM
LASIK
& A $50 GIFT CARD TO SKAGGS OR CABELA’S
Because Others Rely on Your Vision It has been our privilege to help many police officers, firefighters, military personnel and their spouses over the years. Hoopes Vision is once again extending a special offer on custom IntraLASIK and ICL vision correction procedures to police officers, firefighters, military personnel and their spouses. To show our appreciation for all that you do, we would like to offer you, your spouse, and immediate family members a $1000 savings on your All-Laser IntraLASIK and a $50 gift card to either Skaggs or Cabela’s following your procedure. Combined with our special financing options, we’re making your vision one less thing for you to worry about. Your job may come with a high amount of risk, but when it comes to your eyes, you need the safest procedure you can find. Hoopes Vision was the first LASIK center in Utah to use the new iFS IntraLase™. IntraLase™ replaces the metal blade traditionally used in step one of LASIK. It is safer, more accurate, and more likely to provide 20/20 or better vision than traditional LASIK. Hoopes Vision is home to the most experienced LASIK surgeon in Utah, and the most experienced ICL surgeon in the United States. Hoopes Vision is also home to Utah’s first wavefront-optimized lasers. These lasers are designed to provide better vision both night and day, and have been shown to maintain or improve quality of vision in regard to night time halo and glare - helpful not only for your demanding career, but for your daily life. To see if LASIK or ICL vision correction surgery is right for you, please call (801) 568-0200 for a complimentary LASIK exam.
Dr. Phillip Hoopes and Dr. Phillip Hoopes, Jr. have been selected among the “10 Most Dependable” refractive surgeons in the U.S. (as seen in Forbes Magazine) three years in a row.
10011 S. Centennial Pkwy, Ste. 400 • Sandy UT 84070 (801) 568-0200 or 1.877.30.LASIK www.hoopesvision.com
Trusted as the Official LASIK Provider for the Utah Jazz, Real Salt Lake, Salt Lake Bees, and Miller Motorsports Park.
FOR A COMPLIMENTARY LASIK/ICL EXAM, PLEASE CALL 801.568.0200
FREE LASIK/ICL EXAM*
$1000 OFF
($500 off per eye) Plus $50 Skaggs or Cabelas’s gift card offer applies to police officers, firefighters, military, their 07/15/2012 spouses and immediate family only.
Call and ask about our
Special Financing Options
UTAH JULY 2012 Facebook.com/HealthyUT This exclusive offer ends August 31st, 2012. This savings applies only to bilateral LASIK or ICL vision correction surgery and cannot be combinedHEALTHY with any other offer. The $50 Gift Card will be given at the 1-day post-operative appointment. Not valid with any other offer or discount. Discount for PRK is $250 off per eye. Call for details.
5
6
HEALTHY UTAH JULY 2012
Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
7
contents.
JULY 2012 VOLUME XII, № 7
FITNESS
14 22
ARE YOU IN GOOD SHAPE? Don’t equate being thin with being fit. There are four simple tests that give you a good idea of how fit you are.
50 BODYWEIGHT EXERCISES Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength
WELLNESS
30 38
OVER-REACTION 101 Sometimes even the most minor snafu can send us storming out of the room, slamming down a phone, or just shutting down entirely.
32
20 28 48 26 22 44
CHILL OUT! Whether you have one minute or half an hour, you’ll find ways to ease your day with five quick stress-relief exercises.
ENVY
48
NUTRITION
18 52
6 WAYS TO SAVE ON HEALTHY GROCERIES Has the rising cost of food taken a hit on your budget? Try these simple tactics to save money at the supermarket.
THE LOOK AMAZING MENU Did you know that eating the correct nutrients can make your skin glow, hair shine, nails stronger, and more?
subscribe. Healthy Utah Magazine Get
FREE DIGITAL! VOLUME XII, № 7
your way!
Now there are four great ways to enjoy Healthy Utah Magazine. Sign up today to get your own copy each month!
> ON YOUR COMPUTER > ON YOUR SMARTPHONE > ON YOUR iPAD > IN YOUR MAILBOX
FREE DIGITAL SUBSCRIPTIONS 8
HEALTHY UTAH JULY 2012
I would like my own copy of Healthy Utah Magazine sent directly to me each month: 12 Month Subscription - $9 24 Month Subscription - $17
SCAN TO DOWNLOAD THE FREE DIGITAL HEALTHY UTAH MAGAZINE.
Mail check to: Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004
Name: Address:
Email: Phone: (
)
Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
9
Healthy
Letter from the Editor
A
Healthy Olympics
s the spirit of the 2012 Summer Olympics is upon us, I have been thinking: If the world were to hold Olympics in the field of health care, how would the medals be awarded? How would events and outcomes be judged? To which elements of health would we give greater weight and value? Does the world esteem life expectancy rates higher than, say, low infant mortality? Should each be rewarded equally? How would we factor or quantify lifestyle choices and happiness? Would cosmetic procedures be the Irish dancing of medicine? Is Alzheimer’s or homelessness the health equivalent of shotput? (They exist, but few watch or care). And what about the costs of health care? Should we give deductions for overspending or provide incentives to equalize health expenditures? Should smaller countries be subsidized so they may field a team, and if so, from where should this subsidy be derived? In which aspects of health care will we find the scandals and the back-door bribes and insider judging? And who would stand to win or lose based on the subjective outcomes judging? For that matter, who is keeping score of local health systems? Would the spirit of the health games be one of unity and humanity, or of competition and gain? Would the ultimate successes of the health games be measured by the red or black ink of the bottom line of the organizers’ books or by the outcomes of peace, health and happiness felt by the multitude of participants? Could we rate the overall hosting of the games by the public access to the health venues, the ticket pricing and the general cost of attending the health games? And, which countries are the early health favorites? Who will end up being the unlikely successes? To whom do we credit the outcomes of these health indices in each country:
10
UTAH
HEALTHY UTAH JULY 2012
®
WITH
JULY 2012 VOLUME XII, № 7 EDITOR-IN-CHIEF
John A. Anderson | john@healthy-mag.com MEDICAL DIRECTORS
Medical research? Physicians? Health insurance organizations? Hospitals? Presidents with plans? This has actually been debated for years. I did some research and ran across a great article, “Healthy? Thank the Garbage Man, Not Doctors,” by Keith Baker, who quotes Dr. James, in Salt Lake City, UT, “It is easy to demonstrate that the health care Americans receive today is the best any generation of humans has ever experienced.” Dr. James then cites life expectancy for Americans as proof of what Baker calls a ‘false’ claim. Baker submits: “The facts from the CIA World Fact Book are that the good old USA ranks No. 42 in the world and dead last among industrialized nations in life expectancy. In infant mortality, another good indicator of the quality of health care, it ranks No. 38. U.S. health care is bested by Singapore, communist-ruled Hong Kong, Greece and Montserrat. U.S. health care is in fact only marginally better than in Castro’s communist Cuba.” The results of our Health Olympics seem unbelievable and scandalous! So I looked up the CIA World Fact Book online – and guess what? He’s right. Baker then offers further healthology. “Current American life expectancy is about what it was for farmers living 2,000 years ago in the Roman Empire. Rural Romans had a life expectancy of a bit over 70 years, while the residents of Rome were lucky to live past age 30. The quality of our health care is the product of Darwin, sewers, the water company, and the garbage man — not medical care. The plague killed 25 – 40 percent of the population of Europe, leaving behind a plague-resistant population. The great scourge of mankind that
evolution has not conquered is not AIDS, it is Cholera, the most deadly disease in history. We are not bothered by Cholera today because we have sewers, clean drinking water and trash collection, not because of any medical miracle drugs. That is just one prominent example of the many diseases that the garbage man keeps at bay. What our medical establishment has done for our health is to bring us the most costly second-rate health care system in the world.”
Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER
Kenneth J. Shepherd | ken@healthy-mag.com MANAGING EDITOR
Kelsey Jones | kelsey@healthy-mag.com ONLINE EDITOR
Ashley Whiting | ashley@healthy-mag.com MARKETING DIRECTOR
Heather Hooke | heather@healthy-mag.com DIRECTOR OF OPERATIONS
Sandy Wise | 801.369.6139 CIRCULATION MANAGER
Baker’s theories are surprising, though not inaccurate. If anything, they are thought provoking. America’s health industry has been examined and dissected, debated and argued for decades. Reform is perpetually on the agenda, but never realized. Why is this? At the end of the day, ours is still a health industry that works phenomenally for a few, inconsistently for a majority, and not at all for too many. Why is this? The blame for this rests on no one particular health entity’s shoulders specifically, but rather on everyone’s shouldrs collectively. Clearly, reinventing our health industry is a worthy task. It will require more cooperation within the context of competition; more coordination and minimized duplication; some consolidation and a universal coverage consideration. To what end? At minimum, improved scores on the stage of world health. At best, peace, health, and happiness (however subjective). Okay. So we probably won’t come up with many answers here. But by all means, let’s keep asking the questions.
—John A. Anderson
Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS
Tony Anderson, Rodney S. Gleave, Michael Richardson, Jessica Hagy, Darrin F. Hansen, Heather Hooke, Laura Schwecherl, David Joachim, Douglas H. Jones, Lisa Mathews, Trevor Magee, Stuart B. Porter, Mark Saunders, Patty Trela, Steven E. Warren CIRCULATION 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 email 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.
FACEBOOK.COM/HEALTHYUT TWITTER: HEALTHYMAGAZINE Healthy Magazine is dedicated to using recyclable materials.
STARDOCS PUBLISHING GROUP Copyright © 2012 Stardocs, LLC. All rights reserved.
Healthy-Utah.com
A B C 4' S H E A LT H Y U TA H
E D I TO R I A L A D V I S O R Y B O A R D
EYE CARE
O B G Y N A N E S T H E S I O LO G Y
Hoopes Vision Correction Center 801-568-0200 See online: Healthy-Utah.com/hoopes
Women's Oblation Services 972-897-4475 See online: Healthy-Utah.com/sloantaylor
ALLERGY & ASTHMA
EYE CARE
ORTHODONTICS
Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 See online: Healthy-Utah.com/
Hoopes Vision Correction Center 801-568-0200 See online: Healthy-Utah.com/
B A R I AT R I C M E D I C I N E
FITNESS
ORTHOPEDICS/SPORTS MED
South Valley Surgical 801-571-9511 See online: Healthy-Utah.com/
Blonde Runner Health LLC 801-608-5516 See online: Healthy-Utah.com/blonderunner
Salt Lake Regional, The Center for Precision Joint Replacement 866-431-WELL (9355) See online: Healthy-Utah.com/
B A R I AT R I C M E D I C I N E
FUNC TIONAL MEDICINE
S PA
Utah Lap Band 801-LAP-BAND (801-527-2263) See online: Healthy-Utah.com/
RedRiver Health and Wellness Center
Xage Medical Spa 801-850-9435 See online: Healthy-Utah.com/porter
BEAUT Y
HORMONE THERAPY
S PA
Palm Beach Tan 801-756-1702 See online: Healthy-Utah.com/palmbeach
Utah Wellness Institute 801-576-1155 See online: Healthy-Utah.com/robertjones
Seasons Salon and Day Spa 801-223-9356 See online: Healthy-Utah.com/seasons
C A R D I O LO G Y
INFERTILIT Y
SPINE CARE / SURGERY
Jordan Valley Medical Center 801-263-2370 See online: Healthy-Utah.com/ donohue
Utah Fertility Center 801-492-9200 See online: Healthy-Utah.com/foulk
The Smart Clinic (801) 676-7632 See online: Healthy-Utah.com/smartclinic
COSME TIC SURGERY
INSURANCE
Cascade Cosmetic Surgery Center 801-418-8172 See online: Healthy-Utah.com/jones. trenton
SelectHealth 801-442-5038 See online: Healthy-Utah.com/
D E N TA L : C O S M E T I C
INSURANCE
AESTHETICS & LASER
JEFFREY AYERS, MD MEDICAL DIRECTOR
Elase Medical Spa 801-495-2737 See online: Healthy-Utah.com/elase
DOUGLAS H. JONES, MD
O. LAYTON ALLDREDGE MD, FACS
DARRIN F. HANSEN MD, FACS
DAVID ESEKE, OWNER
AMANDA DONOHUE, DO
TRENTON C. JONES, MD
RODNEY S. GLEAVE, DMD
Cosmetic & Implant Dental Arts 801.262.0744 See online: Healthy-Utah.com/gleave
PHILLIP C. HOOPES ,MD
PHILLIP C. HOOPES, JR., MD
LORA ERICKSON
JOSHUA JAMES REDD, DC – CHIROPRACTIC PHYSICIAN
801-446-2822 See online: Healthy-Utah.com/redd
ROBERT JONES, DC
RUSSELL A. FOULK, MD
STEPHEN L. BARLOW MD, VICE PRESIDENT
DENNIS HARSTON MD, MBA – CMO
Altius Health Plans 800-377-4161 See online: Healthy-Utah.com/
D E N TA L : C O S M E T I C
M E N ’ S H E A LT H
Elite Smiles 801.572.6262 See online: Healthy-Utah.com/ meden
Western Urological Clinic 801-993-1800 See online: Healthy-Utah.com/
D E N TA L : G E N E R A L
M E N ’ S H E A LT H
K. Don Dental 801-424-0600 See online: Healthy-Utah.com/ bigelow
Western Urological Clinic 801-993-1800 See online: Healthy-Utah.com/
DIABETES
M E N ’ S H E A LT H
Juvenile Diabetes Research Foundation 801-530-0660 See online: Healthy-Utah.com/jdrf
Men’s Health Center 801-580-8855 See online: Healthy-Utah.com/men
WALTER MEDEN, DDS
DON BIGELOW, DDS, PC
LAURA WESTERN
Facebook.com/HealthyUT
LANE C. CHILDS, MD, FACS
STEVEN N. GANGE MD, FACS
ANDREW PEIFFER MD, PHD
SLOAN TAYLOR, M.D.
BRANDON W. FAIRBANKS DMD
Fairbanks Orthodontics 801-766-4660 See online: Healthy-Utah.com/fairbanks
TREVOR MAGEE, MD
STUART B. PORTER, DO
AUTUMN SPENCER COSMETOLOGIST, OWNER
SCOTT ADELMAN, M.D.
V E I N T R E AT M E N T
HARRISON LAZARUS MD, FACS
21st Century Vein Clinic 801-263-0778 See online: Healthy-Utah.com/lazarus
W E I G H T LO S S
STEVEN E. WARREN, MD
Align Wellness 801-673-3274 See online: Healthy-Utah.com/warren
H E A LT H Y U TA H E X P E R T PA N E L PREGNANCY/BABY Utah Cord Bank: Eliott Spencer, PhD, Co-Owner W O M E N ’ S H E A LT H Dr. Saunders OB/GYN: Mark Saunders , MD V E I N T R E AT M E N T Mountain Medical Vein Center and Medspa
I F YO U W O U L D L I K E TO B E CO N S I D E R E D F O R T H E A B C 4 H E A LT H Y U TA H A D V I S O R Y B O A R D , P L E A S E E - M A I L U S AT A D V I S O R @ H E A LT H Y - M A G . C O M O R C A L L 801.369.2523 HEALTHY UTAH JULY 2012
11
weight loss $2,646 [ NUTRITION ]
Compiled by Kelsey Jones
Source: Men's Health
YES
ANNUAL COST OF BEING OBESE
Eat good fat to lose bad fat: fish keeps you satisfied.
Source: George Washington University
A BI G
Acco Arab rding to a wo lo Emira rld intakw-fat die tes study wide co e ha ters. A , peo nsen d the su p samEeuropeanle who fos, eating risk o study llowed a diet f bein th t a g ovhat track low-carat's low i butteerweigh ed nea b diet h n carbs an a r, avo t as th rly 90 cado ose ,000 pd lower bd sugar, no w o e s, co NO conuho ate h ople for dy weight fats,is t h ig s Your portion t oil, e cold her amoveral yets, insuline best wa of starchy a le olive u y carbs should oil—isnts of farts found vels, andto lose w eig tr the w . Look that p be no larger ay to s like g ar ticipiglycerideht. In a U than the size n a go. ood le of your fist. fats—nts with avels thaited fish, n low n uts, p fat eanu t
FAT DIE
T PL AN
ARE YOU IN DENIAL? According to a GlaxoSmithKline survey, two out of three Americans are overweight or obese, but three out of four believe they have healthy eating habits.
LOSE WEIGHT THE FUN WAY time period. Playing soccer is similar to interval training, say the scientists, which is the best exercise strategy for losing weight.
DON'T FOOL YOURSELF There's no such thing as a healthy couch potato: a normal Body Mass Index (BMI) doesn't mean you're protected against heart FOOD COURT
It's your call: go for a greuling run or play a game with your friends. Playing soccer is just as effective as running for helping you lose weight, say researchers in Switzerland. In the study, men who played in an hour-long soccer session two or three times a week were able to lose, on average, 4.5 pounds of fat and 1.3 inches from their waists in 3 months. That was just as good as the group that ran for the same
KEEP AN EYE OUT
12
HEALTHY UTAH JULY 2012
disease. Researchers from the United Kingdom found that inactive men were 74 percent more likely to die of heart disease than active guys, regardless of their BMI levels. One reason: the sedentary men typically had larger waists, and scientists say fat in your stomach puts you at a greater risk for heart disease. To burn fat just in time for beach weather, grab a friend and hit the local basketball court for some one-on-one.
Digital guilt trip? Good news for people with low willpower: in a yearlong British experiment, researchers found that obese children and teens reduced their portion sizes by 14 percent and significantly lowered their body-fat percentages when they followed a computer's instructions on how much food they should consume—and they felt just as full. More research is needed to see whether the program can help adults.
The offense
2,130
67%
74%
admit that they eat when they're full or skip meals at least once a week
think their eating habits are healthy
People often overeat when they're stressed. If this describes you, snack on veggies, not junk.
73%
think most people have unhealthy eating habits
52% believe a family
member has an unhealthy diet
Suggest that your family member keep a food log; studies show it helps with weight loss.
The penalty Calories in TGIFriday's Jack Daniel's Ribs & Shrimp with fries and coleslaw
6
Approximate number of hours you'd have to spend spring-cleaning your house to burn 2,130 calories Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
13
EDITED BY JOHN A. ANDERSON
fitness facts [ HEALTH REPORT ]
AreYou In Good Shape? TAKE THIS SIMPLE TEST AND FIND OUT.
OK, so you can still wear you favorite good-butt jeans. But can you do two sets of 15 push-ups with 15 seconds of rest in between? Don’t equate being thin with being fit. There are four simple tests that give you a good idea of how fit you are, suggests the American Council on Exercise (ACE).
1 CARDIO FITNESS. Are you able to complete a 12–14-minute mile run, to prove your cardiovascular ability.
2 STRENGTH. Try 2 sets of 15 modified push-ups and 20 leg lunges with a breather in between; this measures muscle stamina.
3 CORE FITNESS. Do a plank test, which gauges core strength: Lie facedown, resting on your forearms, then push up onto your toes, so your body’s like a board. Hold the pose for 30 seconds. Center-sagging’s not good.
4 FLEXIBILITY.
MUSCLE WORKS
14
To show flexibility, you should be able to touch your toes. People need to view the body like a car. You want a good engine and fuel pump, and good, well-oiled working parts.
To Stretch or Not to Stretch?
Pre-exercise stretching doesn’t necessarily prevent leg injuries during workouts. Australian researchers recruited 1,538 men in the army and randomly assigned them to stretch or non-stretch groups. Over the course of 40 sessions of physical training in 12 weeks, both groups started with warm-up exercises, but the stretch group also did additional 20-second stretches of the main leg muscles for a total of five minutes of stretching. Guess what? There wasn’t a big injury difference between the stretchers and non-stretchers. What did make a difference was the men’s level of fitness and age. So, what does prevent injury? Consistent exercise and fitness maintenance. Medicine & Science in Sports & Exercise, February 2012
Cardio Strategies— If you’re looking to get lean, switch up your
PERCENTAGE BY WHICH YOUR RISK OF A RUNNING INJURY RISES FOR EVERY SINGLEPOINT INCREASE IN YOUR BODY MASS INDEX Source: American Journal of Sports Medicine
cardio routine and run hard early. In a study published in the European Journal of Applied Physiology, participants ran for 30 minutes on 2 separate days. In the first session, participants ran at a relatively high intensity--80% of their maximum heart rate--for 15 minutes, then slowed to 60% for the final 15 minutes. In the other session, they ran the slower part first. They burned 5 to 10% more fat when they ran faster at the start of the workout. “And this is only a 30-minute workout,” says Jie Kang, Ph.D., the study’s lead author. “If you extrapolate that to a longer workout 3-5 times a week, it adds up.”
Here’s why it works—To burn fat, your body first breaks down
fat tissue into fat molecules. “Our study found that this works better when you exercise at a relatively high intensity,” says Kang. Next, molecules go to your cells to be burned, which Kang says can occur at relatively lower intensities. The best part: You’ll feel as if you’re burning fat easier than ever. Kang measured the participants’ perceived exertion--how hard they felt they were working. Turns out the body feels fatigued late in a workout, regardless of what you do.
14
HEALTHY UTAH JULY 2012
Healthy-Utah.com
We don’t treat just athletes, we’re here for you, too. Comprehensive orthopedic care for the whole family including: • Foot and ankle • Shoulder • Back and neck • Hand and wrist • Osteoarthritis • Hip • Physical therapy • Knee • Nutrition counseling • Joint replacement
5848 South 300 East, Murray • 801-314-4100 • www.toshutah.com Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
15
nutrition notes FRIDGE philosophies [ HEALTH REPORT ]
A JOURNEY OF 1000 MILES BEGINS WITH THE FIRST STEP. AND SO IT IS THAT THE FIRST STEP OF A NEW WELLNESS MINDSET AND NUTRITIONAL SHIFT BEGINS BY SIMPLY REARRANGING YOUR REFRIGERATOR. WHERE YOU POSITION YOUR GROCERIES VERY MUCH SHAPES THE WAY YOU THINK AND EAT. SHELF STRATEGIES You eat what you see. Therefore, fill your top shelves with fruits, veggies, and nutritious snacks. Food companies pay a premium for eye-level shelf placement in the store. Studies show that we're 2.7 times more likely to eat healthy foods if it's in our line of sight. It's a great place to stock quick-grab foods.
STORAGE SMARTS Studies show that having too many small leftover containers prompts us to eat more than we planned. Rather, combine leftovers - entrees and sides so that each container has one meal's worth.
SHOP MORE, BUY LESS Sorry Costco, the Journal of Consumer Psychology reports that an overload of choices at home is a dieters willpower Kryptonite. We tend to reduce our consumption when resources are scarce. So, rather than stocking supplies for the entire week, researchers suggest hitting the store more often, and buy less—enough for the next few meals.
OUT OF SIGHT, OUT OF MOUTH It's not rocket science here, but the point is that we tend to ignore foods we can't immediately see and grab. Still, Danish researchers find that 25% of us who grab a healthy snack tend to eat the junk later anyways if it's available and visible. However, when they 'hid' the junk snacks, that percentage drops considerably.
16
HEALTHY UTAH JULY 2012
LEFTOVER ENLIGHTENMENT
FOOD LASTS LONGER WHEN STORED PROPERLY. SO, WHAT EXACTLY IS THE BEST WAY TO STORE LEFTOVERS? 1 SET YOUR FRIDGE TEMPERATURE JUST ABOVE FREEZING. That's about 34o F, which is cold enough to slow the growth of bacteria without freezing the food. 2 PUT ITEMS WITH SHORTER SHELF-LIVES IN THE BACK. Milk, meat, fish, and eggs last longer in the back of the fridge, where it's consistently coldest and furthest away from the warm air that infiltrates every time the fridge is opened. 3 STASH RAW PROTEINS ON THE LOWEST SHELF to reduce the chance of meat juices dripping on other foods. To further reduce the spread of E.coli and salmonella, you should wipe down your fridge at least once a week with a disinfectant wipe or a cloth dipped in soap, water and a little bleach. Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
17
Ways to Save
on Groceries
1
Pick products on the top
2
Buy store brands
3
Avoid buying
4
Join grocery
5
Source: RealSimple.com
In sticker-shock over prices at your local supermarket? As food costs continue to rise (the U.S. Department of Agriculture forecasts a three to four percent increase in 2008), rely on these money-saving strategies.
Go online
6
Join a warehouse
and bottom shelves at the
instead of name brands.
prepared and packaged
savings clubs at
to download coupons
club. Bulk retailers such
supermarket. Bigger sizes
Store brands are usually
goods. You’ll pay a pre-
local supermarkets.
for big savings. Check
as Sam’s Club and Costco
of items, which tend to offer
close to the market
mium for convenience.
These free programs
CouponCart.com or
can be 20 to 50 percent
a lower price per unit, are
leader in quality yet less
Consumer Reports
entitle cardholders to
visit coolsavings.com
cheaper than regular
usually placed on the highest
costly. In fact, the same
once found that two
members-only savings
for deals on frequently
grocery stores when it
and lowest shelves. Smaller
manufacturer that makes
pounds of carrots cost
on selected products, a
purchased items and
comes to products like
sizes, with a higher price per
the branded product
$1.29, compared with
benefit that could shave
shop on double-
condiments, coffee,
unit, are often given prime
often manufactures the
$7.16 for the same
about 18 percent off
coupon days if your
bottled water, and canned
placement at eye level.
house brand.
amount of precut sticks.
your total grocery bill.
grocer has them.
beans and vegetables.
18
HEALTHY UTAH JULY 2012
Healthy-Utah.com
©Yuri Arcurs | Dreamstime.com
EAT YOUR WAY TO health
6
Has the rising cost of food taken a hit on your budget? Try these simple tactics to save money at the supermarket.
Dr. Trevor Magee
Providing the most
Technologically Advanced Precision
in joint replacement.
The most precise care available.
The Center for Precision Joint Replacement at Salt Lake Regional Medical Center provides expert care for hip, knee and shoulder repair. Our three physicians—Aaron Hofmann, Trevor Magee, and Jeremy McCandless—specialize in several aspects of joint replacement, including joint implant design, partial and full joint replacement arthroplasty and MAKOplasty surgical procedures. No other local hospital provides the same level of technological advancement to ensure the highest quality care and most precise surgical performance.
Please contact us for more information.
866-431-WELL (9355) jointreplacementutah.com
1050 E. South Temple, Salt Lake City, UT 84102 | saltlakeregional.com HEALTHY UTAH JULY 2012
Facebook.com/HealthyUT
19
WELLNESS | H E A LT H
“
A life without love is like a year without summer.
”
-Swedish Proverb
Strategy 3 Drink sufficient fluids; at least fifty percent should be water and the rest should come from fruit juice or herbal teas. Stay away from sodas as they rob you of calcium and may deplete your bodily water reserve (they are a diuretic). Coffee and black tea do not count as quality liquids. They also act as diuretics, removing water from your body and wreaking havoc on your gastrointestinal system.
nella-based products to keep bugs away from you. And remember, the more sugary foods you eat the more you will attract them. Eat garlic, onions, and chives as they keep away these little “vampires.”
Strategy 5 Pace yourself if you are not in shape for physical activities. Start slow by walking 20 – 30 minutes morning and evening, and you will be in good shape in a couple of weeks.
SUMMER STRATEGIES Using these strategies you can stay cool and have a fun and healthy summer!
Strategy 1 Limit your sun exposure to before 11 a.m. and after 4 p.m., to avoid sunburn. Exposing your skin to the sun at the right time of day can give you the Vitamin D you need, while protecting your skin. If you are in the sun after 11 a.m. and before 4 p.m. use sun block, hats, or cover up with light clothing. If you get a sunburn, use Aloe Vera gel or Calendula gel. Calendula is not as well known as aloe, but can be more effective for some people. Bacteria cannot grow in its presence, thus helping the body to heal wounds quickly.
HEALTHY UTAH JULY 2012
Eat seasonal fruits. They are high in water content, rich in antioxidants, and are nature’s way of cooling you down without air conditioning. Eat at least 5 servings of fruit a day.
Cover up at night to avoid mosquito bites. Use citro-
Summertime is an opportunity for us to get outside and enjoy the outdoors and family activities, and to exercise our physical bodies. We also feed our souls from the beauty of Mother Nature. The following are some simple strategies to stay healthy so you can enjoy this brief season:
20
Strategy 2
Strategy 4
6
STRATEGIES
FOR STAYING HEALTHY THIS SUMMER
If you get sore from physical activity, take homeopathic Arnica 30c (a gentle and safe medicine that won’t interfere with any other medication) every couple of hours. The pain and soreness will go away quickly. For those with arthritis or stiffness, take homeopathic Rhus tox 30c twice a day to loosen you up. This is especially good when weather changes affect your body with more stiffness and pain.
Strategy 6 “Summer complaint” is an old term used for the summer flu, a type of gastrointestinal problem that causes diarrhea. Last year it was a big problem for many people. This year, be prepared by having both a homeopathic remedy called Podophyllum 30c and White Oak bark herb in capsules. Podophyllum helps body regulate the colon and stop diarrhea in a natural way. White Oak bark capsules (2 or 3 capsules, taken 3 or more times a day) help firm up stools. Taken together, most people see results in 12 to 48 hours. David R. Card is a Homeopath, Nutritionist and Master herbalist. Visit daveshealth.com
Healthy-Utah.com
Some patients get
CARE
the
they need
IF HASHIMOTOS LOW THYROID IS PART OF YOUR LIFE, PUT YOUR TRUST IN ONE OF THE REGIONS MOST KNOWLEDGEABLE DOCTORS WHO SPECIALIZES IN MANAGING HASHIMOTOS, AUTO IMMUNE, AND LOW THYROID CONDITIONS.
UNRESOLVED SYMPTOMS? • Fatigue • Low Energy • Weight Gain • Difficulty Losing Weight • Morning Headaches • Depression
• Thinning or Brittle Hair • Always Feeling Cold • Poor Circulation in Hands • Anxiety • Night Sweats • Insomnia
At RedRiver Health and Wellness Center, we strive to improve your health, well-being and quality of life. We do detailed, cutting-edge medical testing and analysis to identify the endocrine imbalances associated with your condition and then work to restore them. Our patients significantly increase their energy, often lose weight, and can regain the quality of life they had before experiencing thyroid problems.
HASHIMOTOS101.COM
Red River RedRiver
Dr. Joshua Redd, Chiropractic Physician
Certified in Functional Medicine Specializing in Endocrine Disorders and Blood Chemistry.
South Jordan Health and Wellness Center 801.446.2822 Health and Wellness Center
435-767-9355
Facebook.com/HealthyUT
St. George
10965 S. River Front Parkway :: South Jordan, UT :: 84095 2297 Santa Clara Drive, Suite B :: Santa Clara, UT :: 84765 HEALTHY UTAH JULY 2012 21
Fitness
ORGANIC EXERCISE
50EXERCISES
BODYWEIGHT
Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.
full body
WRITTEN BY LAURA SCHWECHERL
1. INCHWORM: Stand up tall with the legs
exercises around, this one starts out in a low
fingertips hit the floor. Keeping the legs
squat position with hands on the floor. Next,
straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.
2. TUCK JUMP: Standing with the knees
kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
7. PRONE WALKOUT: Beginning on all fours with
slightly bent, jump up as high as possible
the core engaged, slowly walk the hands forward,
(pretend Jeremy Lin is watching!) and bring
staying on the toes but not moving them forward.
the knees in toward the chest while extending
Next, gradually walk the hands backwards to the
the arms straight out. Land with the knees
starting position, maintain stability and balance.
slightly bent and quickly jump (on it) again!
3. BEAR CRAWL: Embrace that inner grizzly.
(This dance comes next.)
8. MOUNTAIN CLIMBER: Starting on your hands
Starting on the hands and knees, rise up
and knees, bring the left foot forward directly
onto the toes, tighten the core, and slowly
under the chest while straightening the right
reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).
4. STAIR CLIMB WITH BICEP CURL: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or
leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
9. PLANK: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind
household objects!) and briskly walk up and
the body and rise up on the toes. Keeping the back
down the stairway while simultaneously doing
straight, tighten the core and hold the position for
bicep curls to work the whole body.
5. PLYOMETRIC PUSH-UP: Ready to catch some air? Start on a well-padded surface and
30-60 seconds (or as long as you can hang).
10. PLANK-TO-PUSH-UP: Starting in a plank position, place down one hand at a time to lift up
complete a traditional push-up. Then, in an
into a push-up position, with the back straight
explosive motion, push up hard enough to
and the core engaged. Then move one arm at a
come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
22
6. BURPEES: One of the most effective full-body
straight, and do like Lil’ Jon and let those
HEALTHY UTAH JULY 2012
time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
Healthy-Utah.com
chest & back
shoulders & arms 11. TRICEPS DIP: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.
12. DIAMOND PUSH-UP: Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.
13. THE BOXER: Time to make Muhammad Ali proud. Starting with feet hipwidth apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!
14. SHOULDER STABILIZATION SERIES (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).
15. ARM CIRCLES: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counterclockwise.
Facebook.com/HealthyUT
16. STANDARD PUSH-UP: There’s a reason this
20. JUDO PUSH-UP: From a push-up position, raise
one’s a classic. With hands shoulder-width apart,
up those hips and in one swift movement (Hai-yah!)
keep the feet flexed at hip distance, and tighten
use the arms to lower the front of the body until
the core. Bend the elbows until the chest reaches
the chin comes close to the floor. Swoop the head
the ground, and then push back up (make sure to
and shoulders upward and lower the hips, keeping
keep the elbows tucked close to the body). That’s one!
the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 3060 seconds.
17. DOLPHIN PUSH-UP: Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until
21. REVERSE FLY: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot
the head is over the hands. Pull up the arms
in front of the other and the front knee slightly bent.
and return to the starting position. (No ocean
With palms facing each other and the abs engaged,
necessary.)
bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.
18. DONKEY KICK: It’s time to embrace that wild side. Start in a push-up position, with the legs
22. SUPERMAN: Want some superpowers? Lie face
together. Tighten the core and kick both legs into
down with arms and legs extended. Keeping the torso
the air with knees bent, reaching the feet back
as still as possible, simultaneously raise the arms and
toward the glutes. Just try to land gently when
legs to form a small curve in the body. Cape optional.
reversing back to the starting position.
23. CONTRALATERAL LIMB RAISES: Sounds fancy, 19. HANDSTAND PUSH-UP: Fair warning:
huh? Here’s the breakdown: Lie on your stomach
This move is for the pros. Get set in a headstand
with the arms outstretched and palms facing
position against a wall and bend the elbows at a
one another. Slowly lift one arm a few inches off
90-degree angle, doing an upside down push-up
the floor, keeping it straight without rotating the
(so the head moves toward the floor and the legs
shoulders and keeping the head and torso still. Hold
remain against the wall). First timer? Grab a friend
the position, then lower the arm back down, moving
to spot you — safety first!
to the other arm.
HEALTHY UTAH JULY 2012
23
Fitness
ORGANIC EXERCISE
legs 24. WALL SIT: Who needs a chair when there’s a wall? Slowly slide your back down
31. PISTOL SQUAT: There may be no gun permit necessary for this one, but it’s still no
a wall until the thighs are parallel to the
joke. Stand holding the arms straight out in
ground. Make sure the knees are directly
front of the body, and raise the right leg, flexing
above the ankles and keep the back straight.
the right ankle and pushing the hips back.
Go for 60 seconds per set (or however long it
Then lower the body while keeping the right leg
takes to turn those legs to jelly). Need more fire? Add some bicep curls.
25. LUNGE: Stand with the hands on the
raised. Hold (have fun with that), then return to standing.
32. SQUAT REACH AND JUMP: Ready to
hips and feet hip-width apart. Step the right
add some pizzazz (and cardio!) to that squat?
leg forward and slowly lower your body until
Perform a normal squat, but immediately jump
the right knee is close to or touching the
up, reaching the arms straight overhead. Aim
floor and bent at least 90 degrees. Return to
for 15 reps, taking a quick breather before the
the starting position and repeat with the left
next set.
leg. Try stepping back into the lunge for a different variation.
33. CHAIR SQUAT POSE: Stand with the feet hip-distance apart and squat until the thighs
26. CLOCK LUNGE: Time for a challenge.
are parallel to the floor while swinging the
Complete a traditional forward lunge, then
arms up. Straighten the legs, then lift up the
take a big step to the right and lunge again.
right knee while swinging the left arm outside
Finish off the semicircle with a backwards
the right knee. Return to standing and repeat
lunge, then return to standing. And all that’s
on the other side. Do 3 sets of 12 to 15 reps.
one rep! Aim for 10 reps and then switch legs.
36. QUADRUPED LEG LIFT: Starting on the 27. LUNGE-TO-ROW: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead, relying on your back knee for
hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off
support. The leg should remain bent at about 90
the floor, tightening the butt, back, and abs (try
degrees. Add weights to really bring the heat.
to be graceful here!). Hold for up to 10 seconds, then switch legs.
28. LUNGE JUMP: Ready to impress some friends? Stand with the feet together and
34. STEP-UP: This may be self-explanatory,
lunge forward with the right foot. Jump
but just in case — find a step or bench, and
straight up, propelling the arms forward
place the right foot on the elevated surface.
while keeping the elbows bent. While in the
Step up until the right leg is straight (do it for
air, switch legs and land in a lunge with the
Channing!), then return to start. Repeat, aiming
opposite leg forward. Repeat and continue
for 10-12 reps on each side.
switching legs. Try to do 10!
35. SINGLE LEG DEADLIFT: Start in a standing 29. CURTSY LUNGE: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees
leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the
and lowering the hips until the right thigh
left knee slightly bent and reach the arms as
is almost parallel to the floor. Remember to
close to the floor as possible. Raise the torso
keep the torso upright and the hips square.
while lowering the right leg. Switch legs.
30. SQUAT: Stand with the feet parallel
37. CALF RAISE: From a standing position,
or turned out 15 degrees — whatever is
slowly rise up on the toes, keeping the knees
most comfortable. Slowly start to crouch by
straight and heels off the floor. Hold briefly,
bending the hips and knees until the thighs
then come back down. Aaaand repeat.
are at least parallel to the floor. Make sure the
Try standing on something elevated
heels do not rise off the floor. Press through
(like a step) to achieve a wider range
the heels to return to a standing position.
24
position with the feet together. Lift the right
HEALTHY UTAH JULY 2012
of motion.
Healthy-Utah.com
core 45. SHOULDER BRIDGE:
48. SIDE PLANK:
Lie on your back with the knees bent
Roll to the side and come up on
and feet hip-width apart. Place arms at
one foot and elbow. Make sure
the torso. Then, lift the hips off the ground,
your side and lift up the spine and hips.
the hips are lifted and the core is
hold for five seconds and release. Repeat!
Only the head, feet, arms, and shoulders
engaged, and hang tight for 30-60
should be on the ground. Then lift one
seconds (or as long as you can
leg upwards, keeping the core tight.
stomach!).
38. L SEAT: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round
39. ROTATIONAL PUSH-UP: Standard pushups not cutting it? For a variation, after coming
Slowly bring the leg back down, then lift
back up into a starting push-up position,
back up. Try to do 10 reps per leg, then
49. SPRINTER SIT-UP:
rotate the body to the right and extend the
bring the knee in place and spine back
Want to be a speed demon without
on the floor.
getting off the floor? Lie on your
right hand overhead, forming a T with the
back with the legs straight and
arms and torso. Return to the starting position,
46. SINGLE LEG ABDOMINAL PRESS:
arms by your side — elbows bent
Lie on your back with the knees bent
at a 90-degree angle. Now sit up,
40. DYNAMIC PRONE PLANK: Starting in
and feet on the floor. Tighten the abs
bringing the left knee toward the
a standard plank position, raise the hips as
and raise the right leg, with the knee
right elbow. Lower the body and
and hip bent at a 90-degree angle. Push
repeat on the other side.
do a normal push-up, then rotate to the left.
high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.
41. FLUTTER KICK: Start lying on your back
the right hand on top of the lifted knee, using the core to create pressure
50. RUSSIAN TWIST:
between the hand and knee. Hold for
Sit on the floor with knees bent
five counts, and then lower back down
and feet together, lifted a few
to repeat with the left hand and knee.
inches off the floor. With the back at a 45-degree angle from
with arms at your sides and palms facing
47. DOUBLE LEG ABDOMINAL PRESS:
the ground, move the arms from
floor (about six inches). Make quick, small up-
Two legs is twice the fun. Follow the
one side to another in a twisting
and-down pulses with the legs, while keeping
same run-down for the single leg press
motion. Here, slow and steady wins
(above), but bring up both legs at the
the race: The slower the twist, the
same time, pushing the hands against
deeper the burn. Feel like a fitness
the knees.
czar yet?
down. With legs extended, lift the heels off the
the core engaged. Try to keep kickin’ it for a minute straight!
42. BICYCLE: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.
43. CRUNCH: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.
44. SEGMENTAL ROTATION: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
25
Fitness
FITNESS HYDRATION
RETHINK
YOUR DRINK
ABOUT THE AUTHOR
Lisa Mathews
TAC Certified Personal Trainer and Certified Pilates Instructor Treehouse Athletic Club 801-553-0123 TacFitness.com
Most of us know that we need to drink lots of water. Yet, knowing and doing are not always the same things.
W
ater composes more than half of our body, making up roughly 75% of all muscle tissue and about 10% of fatty tissue. It is also crucial within each cell to transport nutrients and dispel waste. Essentially, it is impossible to sustain life without water. Some of the many benefits of water include: • • • • • • •
Water maintains body hydration. Water removes toxins and waste products from the body. Water carries nutrients to the cells of the body. Water regulates vitamin and mineral metabolism. Water enhances digestion and helps prevent constipation. Drinking more water can often reduce joint pain and back pain. Water helps the body metabolize stored fat.
If you are exercising at an intense level for over 45 to 60 minutes, sports drinks are very beneficial to replace lost electrolytes. Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables. It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!
Healthy water consumption can also help improve weight loss efforts in several ways. • • • • •
BOOST METABOLISM APPETITE SUPPRESSION EASE WATER RETENTION REPLACE EMPTY CALORIES IMPROVES ENERGY
HEALTHY UTAH JULY 2012
Drink 17-20 ounces of water two to three hours before the start of exercise. Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
We should be consistently drinking throughout the day. Hydration shouldn’t come when our body feels thirsty. Thirst is a sign that the body is well on its way to dehydration. During exercise, water should be your first choice. Short sips of water are good as you don’t want excess water sloshing around. The absorption rate of water is better than any other drink you intake during exercise.
26
HYDRATION HINTS
Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise. Drink an additional 8 ounces of fluid within 30 minutes after exercising. Drink 16-24 ounces of fluid for every pound of body weight lost after exercise.
Healthy-Utah.com
GET IN & GET OUT Mountain Medical can treat your varicose and spider veins quickly and get you out enjoying the things you love in just a few days. And most insurance plans will cover your varicose vein treatment. Schedule your free screening today. MURRAY 801.261.8346 | S. OGDEN 801.476.8346 | MOUNTAIN MEDICAL.COM
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
27
EXPLORE
[ HIKING ]
Reach new heights BY TONY ANDERSON
The average gym-goer probably spends 20-60 minutes doing some type of aerobic activity – treadmill running, playing racquetball, etc. However, the average backpacker, who spends hours each day with a sizeable load on their back, will expend over 4,000 calories a day. Many of the more rigorous backpacking adventures can burn upwards of 9,000 calories daily, depending, of course, upon the weight of the hiker.
28
HEALTHY UTAH JULY 2012
Healthy-Utah.com
EXPLORE
“
Me thinks that the moment my legs begin to move, my thoughts begin to flow.
”
- Henry David Thoreau
I
have a problem … or rather I have this friend, who has a problem: It’s swimsuit season. He had a lofty goal of losing X number of pounds/inches by Y date. That date has long since come and gone. He only managed to lose Z pounds/inches – maybe he even gained weight. He tried hours on the treadmill, sampled dozens of diets, and spent an eternity on the elliptical. What should he do? Sound familiar? Well, maybe you – ahem, that is, your friend – should get out of the gym. That’s right, get as far away from a gym as one might possibly go…at least for a little while. No, I will not try to make some sort of radical claim, like, “Exercising makes you gain fat.” But now is the perfect time to take your workouts outdoors, and, literally, to a whole different level. In the world of weight loss, oftentimes the most obvious outdoor activities do not extend beyond the realm of the neighborhood jogging path or the school soccer field. People tend to think of running, cycling, and team sports, but somehow they do not associate one of the highest calorie-burning activities of all with a kind of weight loss plan. True, not all of us can regularly block off a week of time for 100-mile backpacking trips, but even one weekend every summer month can have tremendous health benefits. Studies show that after backpacking trips, people of all fitness levels are in better cardiovascular shape, have a lower body fat percentage, and have added lean muscle mass.
The bottom line:
On a backpacking trip, outof-shape hikers will burn about 1½ pounds of fat every day. Even those in good health will shed about a pound daily. It may not be a realistic long-term weight-loss endeavor, but if you (or your friend) are interested in dropping a few pounds quickly, block off 3-7 days and go on a backpacking adventure.
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
29
EXPLORE
[ HIKING ]
PARIA CANYON
Backpacking
BUCKSKIN GULCH | PARIA CANYON WHAT YOU’LL SEE: Allegedly the longest slot canyon in the world, these narrows extend uninterrupted for nearly 15 miles, earning it a five-star rating. Access the Gulch via the Wire Pass Trailhead. NOTES: Best done as a two day; need 50-foot rope to drop packs; waist-deep pools, dry bags recommended; all waste must be packed out (including human refuse) DISTANCE: 23 miles DIFFICULTY: Upper intermediate, technical PERMIT: $5/backpacker, 435.644.4600
GRAND GULCH | COLLINS CANYON
Day hikes STEWART FALLS | SUNDANCE RESORT
ZION NARROWS
WHAT YOU’LL SEE: 200-foot cascading waterfalls, a gentle hike, and views of the Mount Timpanogos Wilderness. DISTANCE: 3 miles round trip TIME: About 1 hour each way DIFFICULTY: Easy
WHAT YOU’LL SEE: Likely the best-known hike in Utah, the Narrows features an incredible journey into the depths of a lush, narrow canyon. Note: Shuttle car required. DISTANCE: 17.3 miles TIME: 2 days, 6½ hours/day SEASON: Summer to mid-fall PERMIT: None
MT. TIMPANOGOS SUMMIT WHAT YOU’LL SEE: Timp, as she is affectionately known, is Utah Valley’s favored skyline summit. At 11,749 ft, her summit stands as the second highest peak in the Wasatch Range, accessible via the Aspen Grove and Timpooneke trailheads. DISTANCE: 17.3 miles TIME: 8-9 hours round trip DIFFICULTY: Intermediate
DEVIL’S GARDEN | ARCHES NATIONAL PARK WHAT YOU’LL SEE: If desert rock formations really get your goat, this hike is a must. Devil’s Garden shows off eight of the best-known arches in the park, including Landscape Arch. DISTANCE: 7.6 miles TIME: 4 ½ hours DIFFICULTY: Easy
30
HEALTHY UTAH JULY 2012
DEATH HOLLOW | ESCALANTE WHAT YOU’LL SEE: From slickrock desert to a lush, watery canyon, Death Hollow has it all. NOTES: Majority of hike is through water — wear appropriate shoes, bring plenty of dry socks. The worst time to hike this trail is mid-May through midJune, when the creek flows at 3-4 times its normal volume. Shuttle car required. DISTANCE: 20.4 miles TIME: 3 days, 3-5 hours/day DIFFICULTY: Easy to intermediate, depending on stream flow PERMIT: None Healthy-Utah.com
©Alysta | Dreamstime.com
STEWART FALLS AT SUNDANCE RESORT
WHAT YOU’LL SEE: Hikers of the Grand Gulch look forward to four days of Anasazi Indian ruins, including cliff dwellings and pictograph sites. Don’t forget the side canyons. DISTANCE: 29.9 miles TIME: 4 days, 4 hours/day PERMITS: $5/backpacker, 435.587.1500
EXPLORE
Riding the wave at Paria Canyon A hiker scales the petrified sandstone formations at The Wave in the Coyote Buttes section of the Paria CanyonVermilion Cliffs Wilderness in northern Arizona and southern Utah, as a friend looks on from above.
Devil’s Garden The Devils Garden Trail is the longest of the maintained trails in Arches National Park and contains the largest concentration of significant natural arches in the world. Among those arches are Landscape and Delicate, two rocks with some interesting history.Way back when, some geographically-challenged cartographer accidentally switched their names on a map.That’s right — Landscape is supposed to be called Delicate and vice versa.When you see them you’ll understand why: the fragile-looking Landscape looks like it could fall down any moment, while the sturdy Delicate frames a spectacular landscape that is far from being delicate.
DEVIL’S GARDEN AT ARCHES NATIONAL PARK
Backpacking continued ©Bcbounders | Dreamstime.com
COYOTE GULCH | GLEN CANYON NATIONAL RECREATION AREA A beautiful hike along (and through) the Escalante River, painted with waterfalls, arches and Anasazi ruins. Technical drops and climbs make you feel like a hard-core hiker. NOTE: Shuttle car useful. DISTANCE: 11.8 miles (varies depending on route) TIME: 2-day hike, 4 hours/day DIFFICULTY: Intermediate, with steep, technical climb to exit gulch PERMIT: None Facebook.com/HealthyUT
Coyote Glutch and beyond Coyote Gulch is a tributary of the Escalante River and home to some of the most popular destinations in the area. One of those destinations is Spooky Gulch, a branch of the river no more than 15 inches wide.The gulch gets its name from how little sunlight penetrates to the bottom of the slot — and from the danger hiking it poses. At the entrance of the gulch stands a sign for hikers warning them of the people who have gotten stuck in the past and the difficulty of removing them. So snap off your fanny pack and suck in your gut — Spooky Gulch is not for the faint of heart … or big of belly. HEALTHY UTAH JULY 2012
31
Cover Story
TRANSFORMATION
“
It is critical to plant positive “seeds” at the beginning of any transformation. Starting with inner love and acceptance and simply taking care of the body by honoring it, is an important shift.
* making changes INSIDE -Elizabeth Anderson
”
Elizabeth Anderson—
Out
2012 Mrs Utah shares her formula for happiness
If you plant a seed, it will grow. There are critical reasons why 95% of diets fail. Including that diets don’t address the inner work of emotions and beliefs that are critical for lasting transformation. Photography by Ryne Hazen www.hazenstudios.com Pageant photos by www.faces-photo.com Wardrobe styling: Eugenia Coram; Eugenia.coram@gmail.com
32
HEALTHY UTAH JULY 2012
Healthy-Utah.com
Most diets start with “fixing the body” rather than appreciating and loving it. This is why transforming your life from the INSIDE – OUT is so effective. Step one is to create peace and happiness on the INSIDE that is independent of physical circumstance. Then, the natural product of inner peace and happiness is OUTER health and vitality. In other words – it is important to plant the seeds that we want to harvest and manifest. When we start with choosing to love our bodies and accept who we are, the natural end result is happiness, love, and acceptance. Here are three key steps of effective transformation:
E
#1 CHOOSE HAPPINESS- choosing happiness is simple, and yet very few people do it. It is important to STOP waiting for peace and happiness. When we continually tell ourselves that we will be happy upon the achievement of some external goal – whether it be losing weight or eating right, notice that we are putting off happiness to the future. Remember happiness is a CHOICE and not a DESTINATION.
#2: SERVE – begin to develop an outward focus and ask how you can help and serve others. When a person starts looking outward and serving they begin to be less focused on their looks and who is judging them. This creates a literal shift that is magical - leading to greater self-love and acceptance.
#3: LOVE AS ACTION – do something each day to “love” yourself in action. This could be exercising for 20 minutes, eating a high-energy healthy meal, or taking a walk in nature. The important thing is to take action rather than only thinking or feeling love. It is critical to plant positive “seeds” at the beginning of any transformation. Positivity, love, happiness, and peace will yield end results that are lasting and fulfilling. Starting with inner love and acceptance and simply taking care of the body by honoring it, is an important shift. I’m excited to have the opportunity to teach the message of INSIDE-OUT transformation this entire year while serving as Mrs. Utah United States. For appearances and speaking requests please email info@elizabethanderson.com TO LEARN HOW TO EAT HEALTHY IN LESS THAN 60 MINUTES EACH WEEK VISIT MY WEBSITE —WWW.ELIZABETHANDERSON.COM FOR MY STEP BY STEP PLAN TO PREPARING HEALTHY FOOD FOR YOUR WEEK IN LESS THAN AN HOUR!
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
33
34
HEALTHY UTAH JULY 2012
Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
35
[ Mind Over Matter ]
OverREACTION
THINKING OF ALTERNATIVES When you’re projecting your past experience onto a present one, try and imagine alternative ways to handle the situation. For example, let’s say you have lunch plans with a friend—who cancels at the last minute. Immediately, you feel an overwhelming sense of hurt and rejection. Which is how you always feel in similar situations—indicating—voila—a past pattern! Be conscious of this and take a step back to recognize it. Then, approach the situation from an entirely different perspective. Maybe you use humor
101 Rewire your brain to control your emotions, and make positive life choices
WRIT TEN BY
HARRY ADELSON, ND
Do you seem to get caught up in the same old reactions? Have you ever blown up at your spouse only to realize—after the smoke cleared—that you might have over-reacted just a tad? Maybe you learn that you haven’t been invited to your uncle’s friend’s sister’s birthday party and you behave as if it’s the slight of the century. Sometimes even the most minor snafu can send us storming out of the room, slamming down a phone, or just shutting down entirely. It’s like we just can’t help it—the reaction is as automatic as a mallet to the knee. SCIENCE SAYS IT MAY NOT BE YOUR FAULT:
BRINGING THIS TO LIFE
New research indicates that these habitual, knee-jerk responses go way back to our childhood. As youngsters, we learned to adapt to our families’ idiosyncrasies as a way of survival. Psychologists used to refer to these coping mechanisms as our baggage—but what science has now shown us is that these responses are actually hard-wired into our brains. And because our responses are so ingrained, they have become our filtering system for future incidents. In other words, if something happens today that the brain reads as being similar to something that happened in the past, it will respond as if it were the first time, even though you may be in your 30’s, 40’s, 50’s, 60’s and beyond.
For example, let’s say a child comes from a home where the parents fight frequently. That child is going to associate yelling with bad feelings. In later years, if his spouse raises her voice, he’s likely to shut down like when he was a kid - metaphorically running to his room, closing the door, and essentially blocking out the noise. Does this mean if you come from a family of yellers you’re doomed to hide under your bed every time someone raises a voice? Luckily, recent research indicates that the brain continues to grow throughout our lives—and old patterns can be released as new ones are formed in your boomer years.
36
HEALTHY UTAH JULY 2012
HELP IS ON THE WAY The way to managing your anger and knee jerk reactions is to establish new connections by refocusing your attention to a different outcome or possibility. But, before you can foster these new connections in your brain, you have to be aware of the old brain triggers. When I try and distinguish whether someone’s reaction is a past association, I look to see if their reaction to the situation is automatic and intense. Additionally, when I try and offer an alternative to why they’re behaving that way, the person is resistant and reluctant to consider any other view or interpretation of the situation—other than their own. In my practice, I work extensively with clients to help them rewire and rewrite their lives. Here is an easy exercise to get you started on rewiring your brain to control your anger and over-reactions that will bring about positive changes in your life-today!
to deflect the bad feelings, thinking to yourself, “Gee, I guess it’s my deodorant.” Or, you choose the direct approach and ask your friend if you’ve done something to upset her. Or, you take the practical route and figure your friend just overbooked, overextended, or over-promised—and give her a get-out-of-jail-free card. (Hint: If you have difficulty coming up with alternative ways to handle the situation, think about how someone else - your mother, a childhood friend, an admired acquaintance - might handle the same situation.)
PLUGGING IN NEW CHOICES Now, replay the actual situation as vividly as possible—the phone ringing, the sound of your friend’s voice, the awkward goodbyes—and imagine yourself carrying out one of your new solutions. Maybe you decide that being understanding of your friend’s busy schedule is the best choice. Replay the phone call and plug in your new behavior, the understanding you, rather than playing out your old behavior of feeling rejected and hurt.
Making It Last Before long, you will begin to see a slight shift in how you feel. By doing this exercise again and again, you will refocus your attention on a new outcome. This will rewire your brain and make a new neural connection—a connection to positive change!
Healthy-Utah.com
[ Mind Over Matter ]
Feng Shui How Order and
Organization Affect Our Health
LOOK 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.’ “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.
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.
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 HERE ARE SIX SUGGESTIONS ON HOW TO START INCORPORATING FENG SHUI INTO YOUR HOME, OFFICE, AND LIFE.
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.
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.
2.
If anything is in need of repair, simply fix it or throw it away.
5.
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.
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.
For your soul to feel balanced and happy it is SQUARES AND essential to find FLAT STUFF: a place on the Squares and flat items exude the energetic planet where movement that works you feel truly well in this area, so let’s at home. … say a flat, square, stone coffee table would be about ~ Denise Linn perfect! Mix and match with these shapes to get what feels right for you.
LAUGHTER:
Laughter is the best medicine. Add something that tickles your funny bone in the center of your space to hold a lighthearted energy for your health.
There are things you can add to your home to help it have heart. Carter suggests adding the following components:
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
37
[ Mind Over Matter ]
Chill out
Whether you have one minute or half an hour, you’ll find ways to ease your day with five quick stress-relief exercises. by Harvard Health Publications
M INI -RELAXATION S C AN H E L P allay fear and reduce pain while you sit in the dentist’s chair or lie on an examining table. They’re equally helpful in thwarting stress before an important meeting, while stuck in traffic, or when faced with people or situations that annoy you. Here are a few quick relaxation techniques to try.
WHEN YOU’VE GOT 1 MINUTE Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.
38
HEALTHY UTAH JULY 2012
Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.
WHEN YOU’VE GOT 2 MINUTES Count down slowly from ten to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying “10” to yourself. Breathe out slowly. On your next breath, say “nine,” and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.
WHEN YOU’VE GOT 3 MINUTES While sitting down, take a break from whatever you’re doing and check your body for tension. Relax your facial
muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. Each time you breathe out, try to relax even more.
WHEN YOU’VE GOT 5 MINUTES Try self-massage. A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head. Healthy-Utah.com
©Dimitry | Dreamstime.com
M
A little r&r goes a long way.
Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides. Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples. Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily for a short while.
WHEN YOU’VE GOT 10 MINUTES
Just closing the eyes decreases stimulation and offers tired eyes a welcome break.
Try imagery. Start by sitting comfortably in a quiet room. Breathe deeply for a few minutes. Now picture yourself in a place that conjures up good memories. What do you smell — the heavy scent of roses on a hot day, crisp fall air, the wholesome smell of baking bread? What do you hear? Drink in the colors and shapes that surround you. Focus on sensory pleasures: the swoosh of a gentle wind; soft, cool grass tickling your feet; the salty smell and rhythmic beat of the ocean. Passively observe intrusive thoughts, and then gently disengage from them to return to the world you’ve created. From the Harvard Health Publications Special Health Report, Hypertension: Controlling the "Silent Killer." Copyright 2007 by the President and Fellows of Harvard College.
FEEL LIKE YOU AGAIN
Restorative Hormone Therapy Come see how Bio-Identical Hormone Therapy can help restore romance, increase energy, and improve your mood.
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
39
Pregnancy
FITNESS
The Healthy Benefits of
EXERCISE IN & PREGNANCY
POSTPARTUM
As long as you do not have significant heart disease, uncontrolled hypertension, significant pulmonary disease, or any other medical conditions that would truly limit your ability to do so, a routine exercise regimen is appropriate for the vast majority of pregnant women. There also are a few obstetrical contraindications to exercise that include, preterm rupture of the membranes, persistent vaginal bleeding, or perhaps severe intrauterine growth restriction. Therefore you do need to discuss any medical conditions with your doctor first. In general, the more fit you are before pregnancy, the more you can exercise safely during pregnancy. On the other hand, if you are not used to activity, you most likely can do so, but you may need to ease into activity if you have not been in the habit before conceiving. There are significant changes that occur with the cardiovascular system in particular, especially in the latter part of the second and third trimesters. By the end of the third trimester cardiac output must increase by nearly 40% compared to the non-pregnant state. To do this your heart has to pump both harder and faster to provide adequate circulation for the developing fetus. Your oxygen consumption needs to increase also by 20% and an extra 300 calories a day is necessary for the increased metabolic rate. The respiratory rate has to increase to keep up with the increased oxygen demand, which can be difficult with an ever expanding uterus and encroachment on the diaphragm.
i
If you are reading this, you probably are already practicing healthy living. However, you may not be aware of all the truly great benefits of routine and consistent exercise while you are in the “motherto-be” mode. Some of the very well documented bonuses of exercise while pregnant include, but are not limited to, prevention of gestational diabetes, decreased likelihood of pregnancy induced hypertension, shorter labor length, decrease in preterm delivery, and an overall increased sense of well being. I always tell my patients that, “A healthy you transfers to a healthy baby.”
40
HEALTHY UTAH JULY 2012
Living a healthy lifestyle benefits everyone and that includes women who are pregnant or recently delivered.
These physiologic changes are important to remember as you go throughout pregnancy because in general your activity will have to decrease as the pregnancy progresses. In a study of very well conditioned runners, overall performance gradually declined from about 10% in the first trimester to nearly 50% by the early third trimester. This means that even very good athletes will need to slow down at least a little as the pregnancy progresses. If you are wondering how exercising while pregnant effects the fetus, it is a slightly smaller birth weight of about 300 gms
compared to non-exercisers. It did NOT lead to an increase of intrauterine growth restriction or other deleterious effects on the developing fetus. In fact, a technical bulletin from the American College of Obstetricians and Gynecologists states that, “There was a trend toward a decrease in preterm birth among women who exercised. It appears that in the majority of healthy pregnant women without additional risk factors for preterm labor, exercise does not increase either baseline uterine activity or the incidence of preterm labor or delivery.” Overall recommendations for exercise during pregnancy include that most women can benefit from mild to moderate physical activity.
• •
• • •
Avoid the supine or flat on your back position after the first trimester. It is extremely important to stay well hydrated and avoid over heating especially in the first trimester while the fetus is developing. Avoid overexertion. If you can’t talk easily you are overdoing it. Stop if you feel lightheaded or dizzy. Do not do sports where you can sustain abdominal trauma such as skiing, basketball, volleyball, or other contact sports.
The best activities are non-weight bearing or low-impact sports or dancing. Walking is great for most women, but the best, in my opinion is swimming which gives you an overall great workout and is easy on your joints. So get out and continue to live an active and healthy life style even while carrying your most precious cargo. You and your unborn baby will benefit thereby.
ABOUT THE AUTHOR Mark Saunders, MD
Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com
Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
41
Wellness
ALLERGIES & ASTHMA
NEW STUDY— Health Risks Greater For Asthmatic Baby Boomers
ASTHMATIC BOOMERS Research finds higher death rate, increased allergies and decreased lung function—let’s change that trend!
M
any feel that asthma is just a disease of children or young adults. However, as more of the 78 million boomers enter their 60’s, mortality rates and other health issues increase, especially for those with asthma. According to a study published in the May issue of Annals of Allergy, Asthma & Immunology, the scientific journal of the American College of Allergy, Asthma and Immunology (ACAAI), the death rate attributed to asthma for those aged 65-years and older is an astonishing 14 times higher than in younger patients!
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.
42
HEALTHY UTAH JULY 2012
Yet the research shows the disease is often misdiagnosed and under treated, with only 53 percent of asthmatic boomers using prescribed inhalers. Other health risks, including increased allergy sensitivity, decreased lung function and significantly poorer quality of life, were found in this sample population of asthmatic baby boomers. Asthma is a complex disease that, when left untreated, can lead to worsening lung function and may
be potentially life-threatening. It is concerning that such a large percentage of older people with asthma are letting their disease go untreated, especially since this can lead to other health problems. Researchers analyzed 77 patients over 60-years-old, both with and without asthma. A complete medical history, physical examination, thorough allergy and asthma tests were performed. Quality of life was measured through a patient questionnaire. Results showed 89 percent of patients with asthma also had allergies to mold, animals and/or dust mites. Poor general health, increased body pain and worse overall physical health were also reported in asthma sufferers compared to those without the disease. Allergic rhinitis, also known as hay fever, arthritis and diabetes were found to be significantly more common as well. Those with asthma reported more infections, physician visits and more impact on health, yet only half are regularly treating the disease. According to ACAAI, the
estimated economic cost of asthma is $20.7 billion annually. Patients with asthma symptoms can’t afford misdiagnosis and mismanagement leading to under-treatment. It is important to find the right physician to get the quality care you deserve. Research shows that appropriate recognition and diagnosis of the disease, use of asthma medications and treatment by physicians who are specially trained to treat asthma leads to superior outcomes at less cost. These specialists are physicians called allergists and they are board certified by the American Board of Allergy and Immunology. It is important for patients to follow the recommended treatment plans.
Studies show that allergist provided asthma care results in improved outcomes that include: • 54 to 76 percent reduction in emergency room visits • 60 to 89 percent reduction in hospitalizations • 77 percent reduction in lost time from work or school • 45% fewer sick care office visits Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
43
Wellness
SLEEP
These are some of the main reasons people experience RLS. Most treatments are non-medical, including leg massages, increased exercise and applied heat.
Symptoms will disappear about a month after giving birth.
YES
YES NO
Do you get less than 7–9 hours of sleep each night?
A
p =
NO
START
See a doctor for medication. 44
HEALTHY UTAH JULY 2012
Z
Z
Z
Z
Why am I so tired? Sometimes the remedy to sleepiness isn’t just getting more shuteye. BY TAMARRA KEMSLEY
Basic anemia is caused by a lack of iron, but other forms, like aplastic anemia, require major medical help.
None of these, huh? First off, don’t rule out any of these diagnoses as your body may be suffering from lesserknown symptoms. Second, see a doctor.
That would do it. Try eating food high in protein and fiber and see how you feel.
YES
Do you feel pins and needles in your legs when falling asleep?
NO
YES
Do you have diabetes?
ccording to the National Sleep Foundation, Americans average 6.7 hours of shuteye every night, and the number has steadily descreased over the past decade. It’s a shocking statistic when several studies suggest healthy adults get between seven and eight hours a night. However, every person is different. But sometimes it doesn’t matter if you’re downing an energy drink or taking a nap during the day to keep up your energy. Sometimes your body refuses to feel rested. But there are usually reasons why your body is acting the way it is. Your body is a unique machine that responds and adapts to what you feed it and how you treat it. So what is your body trying to tell you? Use this flowchart to determine if your tiredness is a sign of a more serious underlying illness.
Frustrating, isn’t it? Let’s see what it may be.
There’s nothing wrong. Get more sleep.
Are you pregnant?
NO
YES
Possible diagnosis: Restless Leg Syndrome (RLS)
Are you on anti-depressants?
NO YES
Possible diagnosis: Addison’s disease
Possible diagnosis: Anemia
Dizzy much?
Do you frequently replace a balanced meal with fast food or foods high in processed sugar?
YES
How about gastrointestinal irregularities?
YES
NO
YES
Are you noticing any changes in skin coloration? Healthy-Utah.com
Wellness
Possible diagnosis: Sleep Apnea
YES
Do people complain about how loudly you snore?
Do you have large tonsils and/or adenoids?
Possible diagnosis: Narcolepsy
NO
Do you hallucinate while waking up and falling to sleep?
Do you suddenly lose muscle control when startled or laughing?
BTW
Note: In children, this condition can reveal itself in the form of ADHD.
YES See a sleep doctor to find out which medication best for you.
Any tingling or numbness in your hands and/or feet?
YES
Possible diagnosis: Depression
NO NO
Possible diagnosis: Lyme Disease
YES
See a doctor about a C.P.A.P. machine or Provent.
See an ENT doctor about getting your tonsils removed.
NO
See a doctor for blood testing and antibiotics.
NO
YES
YES
SLEEP
YES
YES
So, you sleep great at night but still feel the need to nap all day?
Do you experience pain in your joints?
See a psychiatrist. Also, exercise is an effective short term antidote for relief from symptoms.
NO
YES
Are you overweight?
Do you feel generally hopeless about life?
YES
NO
NO
See a doctor for thyroid hormone medication.
BTW Note: if Lyme goes undiagnosed for a long time, it may not show up in blood tests.
YES
YES Possible diagnosis: Hypothyroidism
Though not a specific diagnosis, being overweight can cause hypersomnia. The cure: weightloss.
NO
Do you suffer from frequent headaches?
NO
Do you have more frequent bowel movements and unexplained diarrhea at times?
Is there someone else in your family that is chronically tired?
See a doctor Possible about diagnosis: prescribing Genetic stimulants Facebook.com/HealthyUT hypersomnia like Ritalin.
NO
Do you regularly consume alcohol?
YES Sorry to be the killjoy, but you should probably cut back and see how you feel.
NO
Do you drink caffeine consistently throughout the day?
YES Forget a trip to the doctor and just cut back on your HEALTHY UTAH JULY 2012 45 caffeine intake.
DIET FREEDOM WHEN WE HEAR THE WORD DIET the last thing we think about is freedom, typically we think of words like restriction, confinement, restraint, but definitely not freedom! What is freedom? "The state of being free or at liberty, exemption from external control." The idea of healthy eating is to help you regain that freedom; freedom that was lost due to the restrictions imposed upon you by your choices. The fact that we have to lose weight or regain our health, shows that we have already lost our freedom. The freedom that is lost from improper dieting habits, fast food, laborsaving devices, technology and in some cases just plain laziness, which can easily be replenished by a few simple rules of engagement. First, set a goal, it may be something as simple as a walk in the evenings for about 10 min-
46
HEALTHY UTAH JULY 2012
utes or so, Next put something healthy in, and take something unhealthy out; for example my snack at night can go from ice cream to low-fat yogurt. Also, keep a journal, its great for accountability, honesty and frankly it helps you remember the little things that you would normally forget due to our hectic lifestyles. As you start to see that weight shift, your health increase, your energy return, you will gradually remove the shackles of your self imposed prison. Eating healthy and losing weight does not have to be a death sentence; as a matter of fact, exactly the opposite occurs when we loosen the bands of taking a pill for our ill, and make food our ultimate medicine. Freedom is a God-given right but the choices we make we can either expose what we already have or hide the true freedom that lies within all of us.
ABOUT THE AUTHOR Steven E. Warren, MD Align Wellness 801-673-3274
aw4life.com
Healthy-Utah.com
Where life begins...
FREE PATIENT EDUCATION SEMINAR
Tuesday June 12, 6:30-8:30 PM WEDNESDAY Intermountain Medical AUG 8thCenter 6:30-8:30 PM DotyAmerican Educational Center Fork Hospital East Auditorium Bld #6E. 170 N. 1100 5121 S. Classroom Cottonwood St. #1 Murray LIGHT REFRESHMENTS SERVED
Utah Fertility Center Voted Best Fertility Center 3 years in a row. Consultation appointments now offered in Southern Utah Call for upcoming dates and to schedule your St. George consultation! Russell A. Foulk, MD
Shawn Elizabeth Gurtcheff, md, ms
INTERNATIONALLY RENOWNED REPRODUCTIVE SPECIALIST
JOINED UTAH FERTILITY CENTER IN 2012
(801) 492-9200 - www.UtahFertility.com 1988 W. 930 N., Pleasant Grove Facebook.com/UtahFertility
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
47
Wellness
TECHNOLOGY
ENVY
“IT MAKES ME SAD WHEN OTHER GIRLS POST
pictures of themselves and get a whole bunch of ‘likes’ and comments saying ‘beautiful!’, ‘gorgeous’, or ‘you're so pretty,’” one individual wrote on the website experienceproject.com. “No one has ever commented or liked any pictures of myself so what am I supposed to think?” Researchers and social media users alike are discovering a darker side of Facebook. As “friends” post their successes in all aspects of life, displaying their seemingly flawless world, the viewer’s life often appears pathetic. Researchers from Utah Valley University (UVU) surveyed hundreds of undergraduate students on their Facebook use and the findings showed that the more time a person spent on Facebook, the more likely he or she would believe that friends lived happier lives, and that life was unfair. The fact of the matter is that people carefully display themselves online, deleting anything ugly or socially damaging. Even with over 30 billion pieces of shared information every month, the complete picture of a person’s life is rarely given. But that is often left unconsidered. In fact, depression caused by social media has become enough of a problem amongst the younger generation that the American Academy of Pediatrics (AAP) officially recognizes “Facebook depression” and its dangers.
BY: MICHAEL RICHARDSON
“As with offline depression, preadolescents and adolescents who suffer from Facebook depression are at risk for social isolation and sometimes turn to risky Internet sites and blogs for ‘help’ that may promote substance abuse, unsafe sexual practices or aggressive or self-destructive behaviors,” reported Gween O’Keefe and Kathleen Clarke Pearson in a clinical report published in 2011.
But to say that Facebook causes depression may be a bit hasty, according to Hui-Tzu Grace Chou, lead researcher in the UVU study, who said her research “can at best find some statistical ‘correlation,’” not cause. Being depressed because other people seem happier has indeed been around for a long time. Lao Tzu, a Chinese philosopher and the founder of Taoism who lived in the 600 B.C., counseled against comparisons, saying “When you are content to be simply yourself and don't compare or compete, everybody will respect you.”
When Social Networking Only Brings You Down
Alexander H. Jordan and colleagues at Stanford University published research in 2011 called “Misery Has More Company Than People Think,” finding that people generally overestimate how alone they are in their emotional difficulties. Among those surveyed, participants underestimated the prevalence of common negative experiences and emotions amongst their peers. At the same time, participants overestimated the positive emotions experiences by their peers. It may be safe to say that humans, by nature, compare themselves to others and are affected by the contrasts, no matter how faulty the basis of comparison. While Facebook may not necessarily cause depression, it may aggravate the tendency to compare. For this reason, we should take caution in comparing our real lives with the Facebook life of another. Teenagers and individuals already prone to depression should be especially careful since they are most susceptible to Facebook depression.
When an online forum for shared experiences posted the prompt, “I Loneliness Other communications and psychology experts say that social media is think Facebook makes me depressed,” capable of making us not just sad, but lonely. That is the premise of the book Alone Together by psychologist Sherry Turkle. Turkle said during a 2011 TED talk that social media, along with other modern forms of comdozens of stories streamed in munication, cause us to flee from real conversation, thus damaging our chances for real relationships. She said we turn to things like social mefollowing essentially the same vein. dia because they support fantasies that we are always heard and never alone. How crushing it is, then, when we discover that even with 400
48
HEALTHY UTAH JULY 2012
Healthy-Utah.com
“friends,” nobody is actually offering their ears or a shoulder to lean on. “I feel like I am yelling and nobody is listening,” commented “Jen” on a blog post about Facebook depression. But being alone doesn’t have to mean loneliness. In today’s culture, being alone feels like a problem but isn’t, Turkle said. “You end up isolated if you don’t cultivate the capacity for solitude, the ability to be separate,” she said. “Solitude is where you find yourself.” Modern electronics may be solitude’s worst enemy. According to a recent Gallup poll, 58 percent of 18-29 year-olds said they spent too much time on a cell or smart phone and 48 percent of the same age group said they spent too much time on social media sites like Facebook. Because it’s so easy to not be alone, we may be losing out on valuable moments of self-evaluation and reflection. We should remember that social media is so engrained in our society that it doesn’t just change what we do, but it also changes who we are, according to Turkle. The nature of our communications and interactions with others is starkly different now compared with a century ago and this significantly affects things like interpretation of communication, how we influence others and our capacity for solitude.
Facebook’s Positives
Let’s not throw Facebook under the bus though. The site has shown to provide a host of benefits to its users, like establishing long-lost or new connections, promoting great ideas and generating creativity. For teens, the AAP says social media can be a great supplement to education, allowing students to easily collaborate and learn from each other. Dr. Chris Stiff of England’s Keele University conducted a study on how Facebook helps new college students adapt to college life. The results showed that students who interacted more on Facebook in their first semester reported having higher self-esteem, being less stressed, and being happier. He suggested that because these young adults were transitioning into a new and often stressful life away from their many social supports, Facebook could help provide new support, through frequent messages. “Facebook is not just a tool for superficial social networking,” he said, “it is also a highly effective conduit for social support during students’ first few dizzying months at university.” As mentioned, Facebook depression poses the biggest threat to people already prone to depression. Just because Facebook carries this potential negative consequence doesn’t mean that all users will suffer from it.
Advice
Experts say social media shouldn’t be feared, but that parents should attempt to understand it better and educate their children about it. There are some things that make Facebook difficult in terms of social interaction that parents should be aware of. First of all, content on Facebook—and on the Web in general—is incredibly durable. When a bully at school makes fun of a child, the comment hurts, but online that same comment becomes especially piercing because so many people can see it, share it, like it and comment on it. Children of today are being brought up on computers. They are a part of childhood now, meaning that parents cannot simply take away computer access from their kids to protect them. They can, however, limit the time their children are on social media sites, encouraging children to develop real relationships. Chou’s research seems to support Turkle’s ideas that online interaction cannot replace real interaction. “When people have more off-line interactions with their friends, knowing more stories about others’ lives, both positive and negative, they are less persuaded that others are happier than themselves,” wrote Chou in the conclusion of her paper. Facebook.com/HealthyUT
WOMEN &
Women may be more prone to Facebook depression than men. Women make up 57 percent of the Facebook world, and are much more active than men, according to research by Craig Watkins and Erin Lee of the University of Texas. While males are more likely to post political and religious views, women are “more likely to post comments and “likes” to their profile, suggesting a greater tendency than men to engage in personal communication,” wrote the authors of the study. If it is true that women dive deeper into Facebook, they should take added precaution, especially if their interactions are more personal.
Healthy Facebook Habits
Chou believes Facebook can be a downer especially when a person’s “friends” are really just random acquaintances. “The more ‘friends’ people included on their Facebook whom they did not know personally, the stronger they believed that others had better lives than themselves,” Chou wrote. “In other words, looking at happy pictures of others on Facebook gives people an impression that others are ‘always’ happy and having good lives, as evident from these pictures of happy moments.” Restrict your “friends” list to real friends, according to Chou. With limited Facebook details alone, misperception about acquaintances is almost guaranteed, as this fictional anecdote illustrates: Think of Susan, who you only met once at a friend’s house. You follow her Facebook account and see her beautiful children who are never dirty or crying. You see her fantastic yard and house, and how happy she looks with her family. You wish you had a life like that. Then you go to Elizabeth’s Facebook page, who is a close friend. Her pictures are also beautiful and her family looks great, but you know better. You know Elizabeth has many struggles with her kids and with her family, because you see her often and talk about the problems. You are jealous of Susan but not of Elizabeth, even though the two probably live similar lives. An online view by itself is often a twisted and polished view. As the “friends” list is whittled down, time is another issue to consider. About five hours a week is healthy, Chou said.
Conclusion
It would be wise to remember the words of media effects expert Neil Postman, who warned that too many people fail to realize that every new technology has both positive and negative effects on society. “Technology giveth and technology taketh away,” he said in an address to theologians and religious leaders in 1998. “Think of the automobile, which for all of its obvious advantages, has poisoned our air, choked our cities and degraded the beauty of our natural landscape.” Facebook is an incredible new communication technology. With its benefits, however, we must accept that it has a negative side and will change how we interact with others. Perhaps the real lesson is that Facebook is more than just a fun tool, so we shouldn’t treat it as such. Facebook may contribute to depression by showing us a world of peers that seemingly has no problems. But this is no reason to chuck Facebook into the trash, because Facebook didn’t invent the problem of unfairly comparing ourselves with others. We did that ourselves millennia ago. Feeling sad and lonely after a Facebook session might be an indicator that something needs to change. Some people need to change who they associate with on Facebook and for others it is simply an issue of time spent on the site. Remember that social media should never be considered an appropriate substitute for real human to human interaction, which is what develops real relationships that form a lasting support. Don’t make Facebook the ground you build your social life upon because when the rains come, you may discover it’s a sandy foundation. Source: “They Are Happier and Having Better Lives than I Am: The Impact of Using Facebook on Perceptions of Others’ Lives”Hui-Tzu Grace Chou, Ph.D., and Nicholas Edge, B.S.
HEALTHY UTAH JULY 2012
49
ENVY
Is Facebook Addiction Similar to Alcohol & Drug Addiction? Social media sites like Facebook connect users with old friends, new acquaintances and everyone in between. However, studies are revealing an inverse link with online connections and deeper, face-to-face relationships.
Author, Gregory L. Jantz, Ph.D. has more than 25 years experience in mental health counseling and is the founder of The Center for Counseling and Health Resources.
50
HEALTHY UTAH JULY 2012
which likens inordinate amounts of time spent on the networking site to drug and alcohol abuse. The test measures how often people use the site, if they do so to forget their problems and how using the site negatively affects their personal and working lives. Researchers found the following groups of people most at risk for Facebook addiction:
• Women, who are more social than men, • Young people, who are more tech savvy than older people • Anxious or socially insecure people “Social media, and the new emphasis on the importance of ‘multitasking,’ have helped drive a wedge between family members,” says psychologist Gregory L. Jantz, author of #Hooked: The Pitfalls of Media, Technology and Social Networking (www.drgregoryjantz.com). Ironically, people become less social the more time they spend on social sites, and they tend to get less done while multitasking because they do not focus on completing one task at a time, he says. “When people abuse drugs and alcohol, they are trying to feel better, yet they are worsening their situation. We’re finding this is also true for those who spend excessive amounts of time on social networking sites,” he says. “Perhaps the hardest hit from social media addiction is the family unit.” Parents should monitor their own time online to ensure it’s not further limiting the already shrinking amount of time available with their children, Jantz says. And they need to safeguard their children by monitoring their time, as well.
PARENTS MAY GAUGE GAUGING THEIR KIDS’ MEDIA USAGE BY ASKING: • How much time do your kids spend with various forms of media? There are plenty of distractions from homework. Estimate how much time your child spends with the television, internet, social networking sites, cell phone, Blu-rays and game systems. The more time spent with media, the lower a child’s academic performance, according to a Kaiser Family Foundation study. • How much time do your kids spend with you versus online media? Remember, simply being in the same room isn’t necessarily interacting. The less the scales tip in favor of human-tohuman interaction, the more likely there may be a problem. • Do you know how each device works and how it can be used? Familiarity with your children’s gadgets gives you a better perspective of what their habits may be like. • What are the consequences of their tech habits, and what should be changed? Make a list of the good and the bad consequences of your family’s technology use. After comparing the two lists, consider changes that can turn negatives into positives. “Technology continues at its accelerating pace, and we are in unchartered territory,” Jantz says. “Increasingly, social networking infiltrates our personal lives, but we need to remember that it is created to serve us, and not the other way around.”
truths
ABOUT THE AUTHOR
NORWEGIAN RESEARCHERS RECENTLY DEVELOPED A TEST FOR NETWORKING SITES, CALLED THE BERGEN FACEBOOK ADDICTION SCALE
If you want a good indicator of your new 'friend' check out their FACEBOOK profile. Studies show that these social network profiles generally reflect reality and personality traits. Researchers at the University of Texas used social networking profiles to assess the personalities of over 2,000 people and found that they accurately judged extroversion and openness. And, while people generally try to project an ideal online personality, friends generally keep them grounded in reality.
Healthy-Utah.com
A Perfect Smile For A Healthy Lifestyle Call today for your free consultation and a free x-ray with Utah Valley’s favorite orthodontist!
801-766-4660
FairbanksOrthodontics.com ™
Latest technology | Payment options | Invisalign Facebook.com/HealthyUT
Brandon W. Fairbanks DMD, MS Board Certified Orthodontist
3300 North Running Creek Way, Bldg. F #102 (Across from Micron / IM Flash in Highland HEALTHY UTAH JULY 2012
51
FOOD | M E N U
the
look-amazing
the food
THE FORMULA Sure, eating the right foods will keep you slim and trim, but did you know that eating the correct nutrients can also make your skin glow, hair shine, nails stronger, and more? It’s obvious when you are eating well because your eyes look clear and your skin looks great. Here’s the menu that will help you look your very best.
NUTS AND WHEAT GERM: The magic ingredient is Biotin, and both are chock-full of Biotin, a nutrient known for making hair and nails strong and resilient. For a healthy snack between meals, eat a handful of mixed nuts.
BERRIES & MELON: Both are low-sugar fruits and help to make skin firm and taut. It’s important to avoid high-sugar foods, including high-sugar fruits like pineapple and banana. Sugar prompts a cycle that, among many other things, promotes unhealthy skin. Here’s what generally happens: High-sugar foods spike your blood sugar, which triggers the release of insulin. This sets off a chain of hormonal reactions, which in turn conditions your body to retain water and increase inflammation, both of which contribute to puffy and tired-looking skin. The point? For healthier skin be mindful of sugar content and the amount you take in each day.
AVOCADO, FLAXSEED AND SALMON: Each contain omega-3 fatty acids, compounds that help reduce inflammation in the body. That reduction in inflammation helps combat problems like puffy eyes, pronounced fine lines, and sagging skin. The best fatty acids in salmon generally come from wild, not farmed, salmon. Grind your flaxseeds before sprinkling them on yogurt or cereal for the most benefit.
“
Food is an important part of a balanced diet. -Fran Lebowitz
52 52HEALTHY UTAH UTAH JULY 2008 HEALTHY JULY
2012
”
menu 8 nutrient-rich foods that make you radiant
the drink
WATER: It’s true that drinking a steady stream of water throughout your day will help your skin look its prettiest. Water helps your skin by flushing by-products out of your body. Drinking lots of water helps your kidneys function better, which in turn helps skin avoid a pallid, drowsy look.
Healthy-Utah.com
WEIGHT LOSS
A
Wellness
LIFELINE FOR WEIGHT LOSS E
Helping you conquer the mountain of excess weight.
BY DARRIN F. HANSEN, MD, FACS
ach of us must climb mountains in our lives. If you have struggles with the mountain of excess weight there is a life line rope to help. Lap-Band Surgery can provide people with the assistance to make the climb. It significantly lowers hunger to ease the effort to reach your goal of better health and happiness.
ABOUT THE AUTHOR Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com
Just as a rope on the mountain can save your life, many people will live longer and happier with less excess weight. The climb through life will be much more enjoyable without the extra burden many continue to carry. Lap Band surgery is the safest surgical weight loss option available. It is placed as an hour long outpatient procedure.
Most people are able to return to full time desk work or light duty work in a week. And, many insurance plans now cover the procedure and financing is available to assist others as needed. During the procedure a solid silicone ring is placed around the upper stomach to create an hourglass shape to facilitate an earlier stretch on the stomach sending signals to the brain to turn down hunger. The amount of restriction is adjustable by a small reservoir under the skin that can be accessed in the office for customized control. Weight loss is gradual with adequate progressive narrowing of the band opening.
If you or someone you know could use this remarkable advancement help is only a call or click away.
Hope. Help. Lasting Weight Loss. SET YOURSELF FREE. UTAH LAPPBAND reening the future
DARRIN F. HANSEN, M.D., F.A.C.S.
801-LAP-BAND
UtahLapband.com | (801) 527-2263 | 11762 S. State St Suite 220 Draper 84020 Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
53
54
HEALTHY UTAH JULY 2012
Healthy-Utah.com
Everyone has a reason to Walk...
Who’s YOUR #1? Join JDRF’s Walk to Cure Diabetes and make a difference in our efforts to cure, treat, and prevent type 1 diabetes (T1D)! Register online today by visiting http://walk.jdrf.org Or scan with your smart device
Vein Center
Facebook.com/HealthyUT
Tri-County Walk—August 25th at Liberty Park (Salt Lake City) Cache Valley—September 15th at Willow Park (Logan) Utah County Walk—September 22nd at Scera Park (Orem)
HEALTHY UTAH JULY 2012
55
food
8
top eight worst
foods Source: Lifescript.com
ol, rising blood pressure and soaring numbers on the scale. With snacks like these, who needs enemies? Still, none of us are dieting angels all the time. But if you’re going to lapse, at the very least you can cut the worst offenders from your grab bag. Read on to see which foods need to stay on the forbidden list. Plus, substitutes you’ll love…
56
HEALTHY UTAH JULY 2012
Healthy-Utah.com
©Vladislav Susoy | Dreamstime.com
Chimichangas. Pork rinds. Cool Whip. Pasta. These naughty nibbles make you pay with higher cholester-
M
ore than half of all Americans actually believe they are in good or excellent health, according to a recent survey by Cigna HealthCare, a major health care company in Philadelphia, Pennsylvania. The other half thinks they could stand to lose a little weight, about 10 pounds. Yet according to the Centers for Disease Control and Prevention (CDC), two-thirds of American adults are overweight or obese — and apparently slightly deluded.
The bottom line: Americans eat too much and exercise too little. And the calories we eat tend not to be from foods that offer the most nutrition for the fewest calories, like fruits and vegetables, whole grains, lean meats, and low-fat dairy foods. Instead many of us flock to less-than-nutritious foods: processed cheese that squirts from a can, frosted pastries filled with sugary jam, anything deep-fried. We zip toward sugar, salt and fat like babies to their bottles.
The result: We eat, but we’re not truly fed. The solution? Going into deprivation mode won’t help your resolve. But knowing what the worst choices are – and their savory substitutes – can help you make lasting improvements to your diet… and waistline.
1
Potato chips. One ounce
of potato chips has 152 calories and 10 grams of fat (3 grams of which are artery-clogging saturated fat). If you munch on a one-ounce handful three times a week, in one year you will have added 23,400 calories to your diet and about seven pounds to your waistline. And remember, that’s justone small handful – much less than most adults snack on at a time.
Substitute: Rice and popcorn cakes have come a long way. Now available in a variety of flavors, you can satisfy a salty craving without hitting the chips. Pick up Quaker’s Quakes Rice Snacks or Orville Redenbacher’s Popcorn Cakes instead – both have less than 100 calories per serving. For a more exotic crunch, try edamame (steamed soybeans with salt), which you can find in the freezer section of your local grocery store. One-half cup provides 11 grams of protein, 10 grams of carbs and six grams of filling fiber.
Facebook.com/HealthyUT
2
Non-Dairy Topping.
Tasty as they are, these toppings are mostly corn syrup and hydrogenated vegetable oil (stuff you don’t want floating around in your arteries). One tablespoon is 32 calories – and who stops at just one? More than likely, you pile on the whip until you can’t even see what dessert you started out with.
Substitute: Low-fat vanilla yogurt. The same amount has half the calories, plus a healthy dose of calcium.
3
Doughnuts. White flour, veg-
etable shortening, white sugar, deep fried. Need we say more? One glazed Krispy Kreme packs 200 calories and 12 grams of fat, including saturated fat, trans fat and cholesterol, all heart stoppers. An old-fashioned cake donut has 300 calories, 28 grams of carbohydrates and 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fat. The American Heart Association recommends that only 30% of our diet come from fat; that’s about 65 grams in a 2,000-calorie daily diet. Throw down a couple of doughnuts with your coffee and your daily fat quota is sunk.
Substitute: Whole grain bagels. Half of a Pepperidge Farm multi-grain bagel has 125 calories, 3 grams of fat and 3.5 grams of cholesterollowering fiber.
4
Fettuccine Alfredo.
What’s not to love: long strips of fettuccine drenched with butter, cream and parmesan cheese. Eat a forkful of that comfort food and all your worries disappear – until your next physical. A three-ounce serving (think the size of your fist) has 543 calories and 33 grams of fat (19 of which are saturated).
Substitute: Whole-wheat fettuccine with marinara sauce. One cup of whole-wheat pasta has 197 calories and almost 4 grams of fiber. Add half a cup of marinara sauce for only 92 calories and just three grams of fat (one saturated).
5
Sausages.
Most of us have never met a sausage we didn’t like. Drench them with maple syrup at breakfast or boil them in beer for the big game and you’ve got a crowd-pleaser every time. Unfortunately, a single pork sausage link packs 217 calories and 19.5 grams of fat — definitely not a waistline whittler.
Substitute: Chicken or turkey sausage. Five links of Aidell’s chicken apple sausage have only 100 calories and 8 grams of fat (2.5 saturated). Or go vegetarian: Boca Italian sausage made from soy protein has 130 calories per 2.5 ounce serving, six grams of fat and 13 grams of lean protein.
6
Fried Chicken. A fried
chicken breast has nearly 400 calories and 22 grams of fat. The Colonel wouldn’t be happy to hear this, but those heaping platters of fried fowl have got to go.
Substitute: Grilled, skinless chicken breasts. Rub chicken breasts with a fiery spice rub like a green chile-lime seasoning, throw them on the grill and you’ve got great flavor for 189 calories per four-ounce breast.
7
Cheese in a Can. Hard
as it is to believe, some people really love this stuff. But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – pumps in 276 calories and 21 grams of fat (13 grams of which are saturated).
Substitute: Blend a can of chickpeas with one fourth cup of tahini (a sesame seed paste available in any grocery), a few garlic gloves, some lemon juice, olive oil, a little ground cumin, and scoop the hummus up with warm pita bread. Hummus couldn’t be better for your heart; it’s full of fiber and protein – and a quarter cup has only 60 calories and five grams of fat.
8
French Fries. One large
order (six ounces) of fast food fries has 570 calories, half of which are from fat (which is why, of course, we love them). If your restaurant order also includes 8 or 9 onion rings, add 276 calories and 16 grams of fat to your burgeoning waistline.
Substitute: Okay, this may sound weird, but sautéed tempeh, a fermented rice and soy mixture you can find in the refrigerated health-food section, can be used to make healthier French fries. Just slice, sprinkle with soy sauce and sauté in a little olive oil until brown. A half cup – about three or four halfinch slices – has 197 calories, is loaded with protein and offers a good source of iron, magnesium, zinc, and vitamin B6.
HEALTHY UTAH JULY 2012
57
July events. 1st
1 EYES TO THE SKY HOT AIR BALLOON FESTIVAL
A great opportunity to experience the fascinating beauty of hot air balloons and learn more about them from balloonists.
eyestotheskyballoon.com
2 FREEDOM DAYS
Showcases some of the region's finest
specialty products, hands-on activities, local entertainment, and unique foods.
freedomfestival.org
3 FIREWORKS AT THE CANYONS Head to Canyons Resorts's celebration with live music by The Soulistics followed by a huge fireworks display.
canyonsresort.com
4 STADIUM OF FIRE
One of the largest firework productions with headline, entertainers, novelty acts, and large-scale field production numbers—part of America's Freedom Festival.
freedomfestival.org
5 FOSTER THE PEOPLE
halecentretheatre.org
7 WEEKDAY WORKOUTS
Move, tone and shape those muscles that have been stuck behind your desk all day for free! Classes begin after work at 5:15 pm.
slcclassic.com.com
8 SLC CLASSIC VOLLEYBALL TOURNAMENT
Over 100 teams compete for cash prizes. This is your chance!
slcgov.com/slcevents
13th
13 GLOW IN THE DARK HALF MARATHON Get your glow on for Friday the 13th! Awards given to
the runners with the best glow gear. Great for serious runners, beginners and families.
gotriracing.com
14 ARGENTINE TANGO DANCE NIGHT Have an evening with the partner of your choice
learning social ballroom skills in a fun, low-key environment. Bring your friends for an evening of fun!
scera.org
9 FREE MONDAY NIGHT AT THE NATURAL HISTORY MUSEUM
15 CRAZY FOR YOU
10 SAM PAYNE
16 JUILLIARD JAZZ WORKSHOP
nhmu.utah.edu
Energetic, jazz-inflected folk music by thoughtful singer, songwriter, and storyteller in Brigham Young Historic Park.
(801) 240-3323
11 RINGO STARR uconcerts.com
12 NIGHT WITH UTAH SYMPHONY AND OPERA
Take in the calm and enjoy classical music for free by the Utah Symphony.
slccclassic.com
58
HEALTHY UTAH JULY 2012
PHOTO CREDIT: CHRISDETRICK.COM
for treats and ride back. Fun for the whole family.
24th 21st
halecentertheater.org Enjoy student workshops, swing dancing, face painting and a main stage concert. Even includes a presentation on what to listen for in jazz music!
snow.edu/jazz
17 NEW HOT 5 JAZZ BAND
Love the Jazz for Cows Youtube video? Now's your chance to see this New Orleans-style Dicieland jazz band.
PHOTO CREDIT: RODALE.COM
6 ANTELOPE ISLAND MOONLIGHT BIKE RIDE Ride from the marina to Fielding Garr Ranch
PHOTO CREDIT: HISTORIC25.COM
smithstix.com
(801) 240-3323
18 WICKED
See the Broadway musical at Capitol Theater!
magicspace.net
17th Healthy-Utah.com
2012 5th
19 COUPLES HIKING RETREAT
A 4-day retreat including comfortable mountain lodgings, a personal retreat chef, a massage, yoga, foot zoning and daily hikes along the best trails of the Wasatch canyons.
20 JOHN TELFORD GALLERY See Mt. Timpanogos in a completely different way.
moa.byu.edu
21 SL FARMERS MARKET
Buy locally-grown produce, taste samples of local restaurants, watch Brazilian capoeira performances, listen to live music, and more!
PHOTO CREDIT: THECHUCKNESS.COM
utahhikingretreat.com
6th
downtownslc.org
22 SL BEES VS FRESNO GRIZZLIES slbees.com
23 7 BRIDES FOR 7 BROTHERS sundanceresort.com
24 DAYS OF '47 RODEO
From spine-cracking bronc rides to bonecrunching bull fighting, this rodeo will blow the cowboy hat right off your head.
daysof47rodeo.com
25 BUTCH CASSIDY DAYS With a rodeo, parade, barbeque, water butchcassidydays.com
26 SL BEES VS RENO ACES slbees.com
27 REAL SL VS VANCOUVER realsaltlake.com
28 SUNDANCE SCENIC LIFT RIDES sundanceresort.com
29 MUSIC AT THE OWL BAR
The restored 1890's bar is the original Rosewood Bar once frequented by Butch Cassidy's Hole-in-the-Wall gang. Enjoy live music weekends.
PHOTO CREDIT: BIKEANNOUNCER.COM
day, 5K run and dance, this event is sure to please!
For more EVENTS in your area, visit Healthy-Utah.com. To have your event featured, call 801.369.6139.
utahvalley.org
30 ARAPEEN ATV TRAIL
Hit the trails with your family or friends for a serious ATV adventure.
utahatvtrails.org
and coming next month: JDRF WALK TO CURE DIABETES walk.jdrf.org
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
59
with
Healthy UTAH
60
HEALTHY UTAH JULY 2012
速
Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
61
62
HEALTHY UTAH JULY 2012
Healthy-Utah.com
Facebook.com/HealthyUT
HEALTHY UTAH JULY 2012
63
G IVE PAI N A R E P LAC E ME N T Ranked #1 in Utah for Overall Orthopedic Services, Six Years in a Row 5-Star Rated for Joint Replacement, Eight Years Running
Has joint pain robbed you of some of life’s simple pleasures? There’s good news for you. Advances in medical technology and surgical techniques have made joint replacement surgery one of the most routine and successful procedures. That means getting back to an active lifestyle might be easier than you think.
64
HEALTHY UTAH JULY 2012
HealthGrades
HealthGrades
Call us toll-free at 855-796-0593 or learn more by visiting www.mountainstarhealth.com.
Healthy-Utah.com