Healthy Utah / Summer 2018 by Healthy Magazine

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Molina Healthcare. We’re here for good. Molina is committed to helping Utahns stay healthy. That’s why we will continue to offer Medicaid, Medicare and the Children’s Health Insurance Program (CHIP) in the great state of Utah, just as we have since 1997. In fact, we recently appointed a new plan president, Brandon Hendrickson. And he would like to hear from you. Do you have any comments or questions about Molina or health care? Please send them to MeetMolina@MolinaHealthcare.com and Brandon will answer.

Because when you’re healthy, everyone benefits. MolinaHealthcare.com

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Summer 2018

Body Confidence Plan - Discover your carefree self by implementing these timeless principles.

CARB

Addiction Food has become our favorite drug here in America. And it’s just as harmful.

Let out your inner child for a happier you.

Feel Better in 5 minutes. Guaranteed.

Healthy Magazine’s Diet Grades

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16 Things Your Successful Friends Have Given Up. Also:

Migraines: More Than a Headache

Learn more about the third most prevalent illness in the world, and about treatments on horizon. the

If you’re looking to change the way you eat, we applaud you! Check out our report card on some of the hottest diets.

Favorite Pasta Sauces Pro Athletes Going Crazy

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Fit for any lifestyle. At Summit Vista, we believe that healthy aging comes from staying physically, mentally, and emotionally active. It’s being truly engaged in life. But like a pair of running shoes, one size doesn’t fit all. That’s why we’ve created an environment with wellness options designed around your interests and lifestyle. Summit Vista is the first community of its kind in Utah and will challenge you to rethink retirement living. Our 105-acre campus includes:  Fully equipped fitness center  3 restaurants with a variety of nutritious options  Indoor heated pool and spa

 A putting green  Outdoor walking paths  Fitness classes, programmable machines, and more!

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Editor’s Note

Outside.

ou want to know one of the best things about summer? Less TV time. I love that our TV is not on as often because there’s just too much life to live outside. And let's face it: reruns. Talk about a waste of time. As summer winds down, it's time to really drink it up— metaphorically. The interesting thing is that I’ve found I am much more optimistic during the summer

some of whom are close colleagues of mine, but the ‘if it bleeds, it leads’ philosophy creates a negative persuasion that I don’t miss at all during the summer. And instead of hanging out with the likes of Donald ‘You’re fired!’ Trump, Simon ‘That was pathetic’ Cowell, and those annoying hosts of Dancing With the Stars, I’ve found so much more time to chat and interact with neighbors, friends and family. And nobody’s been fired or voted off! Instead, I’m able to convert the extra hours of daylight into biking, hiking and a variety of sports and games my kids and their friends make up.

(OK, I'll come clean....I watch DWTS, and Julianne Hough is an engaging host.)

months. I wonder if it has something to do with less TV. Sure, I know about the

I’ve you’ve ever said to yourself that you’d get

effect of shorter versus longer days on our

more active if you had more time, well, in a way,

dispositions, and that surely plays a part.

during summer, you have more time. Clearly,

I love longer days. I enjoy tossing a ball or

a lot more daylight time, so turn off the tube

taking a stroll through the purple dust of

and go try something new. If you’re scratching

twilight. But I keep coming back to that

your head about what to do, you’re in luck. This

‘no time for TV’ thing. And there’s really

month’s magazine is full of great ideas, tips, and

something to it.

encouragements to get out there and improve your health. In our fitness section, we even have

When I begin to think of the images,

a ready-to-go ab workout that you can tear out

messages and meaninglessness that is so

and put on your wall! We even have a list of

prevalent on television, I view turning the TV

the cool nutrition apps that are out there that

off as a sort of mental detoxification. Clearing

will make being healthy that much easier. Es-

the clutter. No offense to the television gurus,

sentially, this month we’re full to the gills with everything summer. We’re debunking summer

UTAH ® SUMMER 2018 VOLUME XVIII, 8

EDITOR-IN-CHIEF John A. Anderson | john@leadfront.io PUBLISHER Kenneth J. Shepherd | ken@leadfront.io MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. OPERATIONS MANAGER Allyson Long | allyson@leadfront.io DESIGN EDITOR Phillip Chadwick | phil@leadfront.io MANAGING EDITOR Michael Richardson | michael@leadfront.io ONLINE EDITOR Chelsa Mackay | chelsa@leadfront.io ASSISTANT DESIGNER Krista Bowen | krista@leadfront.io CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva CIRCULATION

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

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

health myths, studying the sun and we’re looking at staying healthy abroad. And if you’ve ever

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wondered what the top 5 foods for women and

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men are, we’ve got them.

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THE POINT IS SIMPLE: IT’S SUMMER. It's time

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to celebrate and enjoy our freedoms. So, use the time positively. Use it to make a healthy change. Use it to recharge your life and your relationships. But by all means, turn off the tube and step outside and create your own hot fun in the summertime! —JOHN A. ANDERSON

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(pictured with my wife, Marlo - who did NOT know about or approve this picture!)

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FIT

HOMEss Fitne

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BIT Carb

Addiction? It turns out there’s a good reason why you can’t put down that macaroni and cheese, or why those french fries are so addicting. A new study finds that carbohydrates and fats light up the same areas of our brain, the ‘reward centers’, as drugs. Researchers had participants look at photos of various food items and place a price on how much they’d pay for those snacks. They then hooked them up to an MRI scanner to see which parts of their brain were most active. It’s one of the issues that’s creating the world’s obesity epidemic. “Food has become our favorite drug here in America. And it’s just as harmful. The current generation of children will not live as long as their parents, not because of opioids, but because they are eating foods filled with fat, leading to obesity and a whole host of health problems,” says Joseph Galati, M.D., a hepatologist at Texas Liver Specialists.

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FITNESS

PARTNER

STRATEGIES FOR GREAT WORKOUTS—NO MATTER YOU’RE TRAINING PARTNER

OUT

S ABOUT THE AUTHOR

WORKING OUT WITH A PARTNER IS A GREAT WAY TO MOTIVATE EACH OTHER, TO STAY FOCUSED, AND TO REACH YOUR FITNESS GOALS. MANY TIMES, THE MOST DIFFICULT PART OF EXERCISING WITH A PARTNER OR SIGNIFICANT OTHER IS THE STRENGTH DIFFERENCE AND THE CONDITIONING VARIANCE. MALES AND FEMALES CAN HAVE DIFFERENT WORKOUT GOALS BASED ON THEIR CONDITIONING AND STAMINA. IT IS OFTEN MORE DIFFICULT TO WORKOUT WITH A PARTNER SO YOU MIGHT HAVE TO BE CREATIVE.

TIP 1

Do full-body workouts. It is a lot easier to do plyometricstype workouts together—such as box jumps, squat jumps, and burpees—where only limited equipment is needed. I suggest running through a full-body workout because if one partner gets tired earlier, the other can continue the training. For example, one person would do 30-second sets and the other minute-long sets, which allows you to work out at your own pace.

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TIP 2

Do machine training over compound lifting. For example, choose the chest press machine versus a dumbbell bench press. It makes it easier to keep your workouts intense without moving around too much, and without hassle. Machines allow you to quickly switch the weight based off of the strength and conditioning level of the other person. Because of this switch, you won’t spend as much time racking and re-racking weights, and you also won’t stunt the speed and intensity of your workouts.

Greg Marshall Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

TIP 3

Use technique-sensitive exercises that would typically make you nervous to do without a spotter. Good examples of this include skull crushers, bench presses, or squats that require a partner to pay attention to your form and to ensure you don’t injure yourself. This gives you an opportunity to push yourself hard or to add on some more weight because you have a safety net with your partner spotting you.

Working out with a partner can make the experience more enjoyable and more motivational as you help each other reach individual fitness goals.

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Confidence Project

(MIND)

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CONFIDENCE

Your Successful Friends Have Given Up SIT DOWN AND THINK, FOR A MOMENT, ABOUT WHAT YOUR SUCCESSFUL FRIENDS DO COMPARED TO YOUR LOSER FRIENDS THAT COMPLAIN. IF YOU DON’ T HAVE ANY SUCCESSFUL FRIENDS, THEN YOU NEED THESE TIPS I’M ABOUT TO SHARE MORE THAN ANYONE. WRITTEN BY TIM DENNING

YOUR SUCCESSFUL FRIENDS THINK DIFFERENTLY, SPEAK DIFFERENTLY, AND WORK 10 TIMES HARDER THAN YOUR LOSER FRIENDS. SUCCESS IS EASIER THAN YOU THINK IT IS, BUT YOU’VE GOT TO MODEL AND LEARN FROM THE RIGHT PEOPLE. YOUR UNSUCCESSFUL LOSER FRIENDS ARE THE ONES THAT ARE FEEDING YOUR MIND LIES.

1. THEY’VE GIVEN UP BELIEVING THEY CAN’T CHANGE THE WORLD

THEY’RE TELLING YOU THAT YOU CAN’T DO IT, OR IT’S TOO HARD, OR THERE’S NO MEANING IN IT ALL ANYWAY. WHAT TOTAL CRAP! LISTEN TO YOUR SUCCESSFUL FRIENDS. DIVORCE YOUR UNSUCCESSFUL FRIENDS ONCE AND FOR ALL. YOU’RE DESTINED FOR BIG THINGS, YOUNG SKYWALKER.

2. THEY’VE GIVEN UP ON LUCK

HERE ARE 16 THINGS YOUR SUCCESSFUL FRIENDS HAVE GIVEN UP:

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Your successful friends believe that it’s not where you are born, how much education you have, or how much money you start out with; success is about believing you can change the world. All of us have the power to do something incredible. We don’t need anyone to tell us we are worthy, or deserve to be phenomenal. Your successful friends let the belief in themselves guide their vision for a better world. Your successful friends believe they can be part of the positive change that helps humanity rise to a higher level.

“Luck is a matter of preparation meeting opportunity” says Oprah Winfrey. Luck is a myth straight out. Your successful friends stopped believing in it a long time ago and have replaced luck with “hustle.” Get out there and make stuff happen. Stop waiting for the right time because it’s never the right time to do anything. You’re in charge of your success, and you’ve got to grab it by the curly ones. The lottery is not going to make you have good luck and be rich; your mind is.

3. THEY’VE GIVEN UP ON NUMBING PAIN Your successful friends are not trying to escape life by numbing the pain; they’re trying to discover the pain and then push through it like a bulldozer. Rather than sit at the pub and drink beer, indulge on carbs/salt and mingle with the other losers, they’re out there having meetings and making the stars align towards their vision. They’re frustrated not at the world, but at how much harder they’ve got to work to make their dream come true. Instead of forgetting their failures by numbing the pain, they’re trying to etch their failures into their brain so they can ensure they learn from them, rather than be pushed into darkness by them.

4. THEY’VE GIVEN UP ON NEGATIVE PEOPLE More than anything, your successful friends have left their loser friends behind. They’re no longer going to sit down and listen to people who have no idea about anything. Your successful friends avoid losers and treat them like they’re infected with malaria.

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The only time your successful friends are willing to hang out with a loser is when that person has committed to turning their life around, and they’re asking for help. Your successful friends believe in helping others and sharing their advice.

“A Team” wisely. They see raw talent, and love to polish certain people into beautifully shining diamonds. Your successful friends want to create more leaders rather than be the sole leader.

Don’t let negative people tell you how the world is supposed to be. Find out for your yourself. Grab a piece of the map that guides your life from each of your successful friends. Combine all of their knowledge, and then stop consuming content like this. Then go out and execute on it.

Your successful friends can see through all the imperfections someone might have, and notice the light that is desperately trying to shine through. They love to help people transform, and they believe anyone can be successful.

5. THEY’VE GIVEN UP ON TIME WASTING Procrastinating is something your successful friends are really bad at. They have faith in what they can achieve and just get started on the goal. They treat life like every moment is precious, and they don’t want to waste a second of it. When your successful friends are old and have gray hair one day, they want to be proud of how they spent their time. Ideally, they want to have changed the world in some significant way, and for their legacy to last generations to come. When they enter a room, they want to be given a standing ovation for the way they have lived their life. They are humbled by the gift of wisdom that they first saw, and then embraced with every cell in their body.

6. THEY’VE GIVEN UP ONLY CONSUMING Rather than consume YouTube videos all day long, your successful friends have given up consuming for creating. They spend as much time as possible doing the “doing” instead of sitting there watching others have the success they’ve always dreamt of. As a rule of thumb, spend more than 50% of your time creating and leave the rest of the time for consuming.

7. THEY’VE GIVEN UP SELFISHNESS Your successful friends put their vision, family and goals before everything else. They also are insanely focused on giving and serving others. Put simply: life is not just all about them.

8. THEY’VE GIVEN UP WASTING THEIR MONEY Money is one of the key differences. Successful people pay themselves first and invest a large amount of their income. They also never forget to make giving money a habit, even when they don’t have much money to give. How much you give will determine how rich you become.

9. THEY’VE GIVEN UP ON NOT BELIEVING IN PEOPLE You can’t build Rome if you don’t have people to help with the workload. Your successful friends believe in other people, and pick their

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10. THEY’VE GIVEN UP ON NEGATIVE THOUGHTS “World War 3 is not being fought on the battlefield like prior wars; it’s being fought in our own minds.” Your successful friends have oodles of discipline when it comes to their minds. It’s the center of their universe, and they know that all success starts in this one place. They train their mind every single day to avoid the default response of the brain that tells us negative things. Rather than embrace their negative thoughts, your successful friends do everything they can to let these thoughts pass by like clouds in the sky. They’re an observer of their thoughts, and they choose to focus on the rare positive thoughts that come into their consciousness.

11. THEY’VE GIVEN UP ON BS And by ‘BS’ we mean, ‘believing shenanigans.’ Life is full of so much meaningless nonsense. Your successful friends have made a conscious choice to give up on buying into BS. Things that don’t serve them, like the news, are eliminated from their schedule. Meetings for the sake of meetings are frowned upon. People who only serve their own interest and have disgustingly ugly egos are forgotten about, like last year’s bottom-of-the-ladder football team. Being successful is centered around not letting BS get in your way. You’ve got to sort through the dirt to find the golden nugget tasks that make you fulfilled. Your BS tolerance has to be at an all-time low for you to be successful. Don’t put up with your own BS and other people’s BS anymore. Make a change for the better and do what successful people do: make a habit of permanently escaping it for the dream island called “meaning.” Now that’s an island we should all want to live on for the rest of our human existence on this beautiful planet we take for granted.

12. THEY’VE GIVEN UP ON BEING STUCK IN FAILURE “Failure is a cheap lesson in what’s not going to make you successful.” Your successful friends don’t let failure stop them; they use it to become more. Failure allows your successful friends to learn things they didn’t know. Failure equals education rather than a negative experience that stops them in their tracks.

13. THEY’VE GIVEN UP ON BEING SINGLE Now to love: your successful friends have figured out that being single is a myth. Their partner is the one who supports them through all of the challenging times, and reinforces their successful nature. Your successful friends know that they need a good man or woman to come home to. Your successful friends know that love is what makes all of the madness of life worthwhile. Rather than avoiding love or postponing it, they make it their life mission to stop at nothing until they find it while they work away at their vision. Being single is cool for about thirty seconds until you’re an old wrinkly person sitting in your chair and watching all the happy couples dance at the charity ball. You’ll have that sinking feeling that somehow you missed out. Somehow you got so busy with achieving that you forgot what we were put on this planet to do: Love.

14. THEY’VE GIVEN UP ON WEARING A MASK Unlike the corporate politicians, your successful friends have taken the mask away. They’re happy to be vulnerable, and they share even the most personal of stories. Being fake is the ultimate crime to them, and letting who they are shine through is the only way they will live their life.

15. THEY’VE GIVEN UP ON PEOPLE’S OPINIONS OF THEM Your successful friends couldn’t give a rats a$$ what anyone thinks about them. They’re not trying to impress anyone other than themselves. That’s why they’re not afraid to have a go and fail.

16. THEY’VE GIVEN UP ON GIVING UP You’ve come a long way so far. The final thing your successful friends have given up is giving up. They’ve figured out that you can’t work three months on something and then say, “I’m not getting enough traction and quit.” Your successful friends are not quitters. They push through all of the struggle and pain to earn the title of “successful.” It doesn’t come easy and what they do, more than any of the tips I’ve mentioned above, is NEVER GIVE UP! Quitting is not an option, and they let their passion push through all the barriers. They’re insanely obsessed not to lose, and nothing is going to stop them. Could you adopt this mindset and then go on to join your successful friends on cloud nine where they all hang out after a day of winning at life? I believe you can. Do you?

OUTDOOR 2018

OUTSIDE

“It’s simply not an adventure worth telling if there aren’t any dragons.” –Sarah Ban

“If you’re not living on the edge, you’re taking up too much space.” –Anonymous

“Only dead fish swim with the stream all the time.”

“A ship in harbor is safe, but that is not what ships are built for.” –John A. Shedd, author

–Linda Ellerbee, journalist

“The world is a book and those who do not travel read only one page.”

Breathnach, author

“You’re only given one little spark of madness. You mustn’t lose it.” –Robin Williams, actor

–St. Augustine

“You’re off to great places. Today is your day. Your mountain is waiting, so get on your way.”

“Let us step into the night and pursue that flighty temptress, adventure.”

–Dr. Suess, author

–J.K. Rowling, author

The Adventurer is You “Only those who will risk going too far can possibly find out how far one can go.” –T. S. Eliot, poet

“If you obey all the rules, you miss all the fun.” –Katharine Hepburn, actress

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“Humanity has advanced… not because it has been sober, responsible, and cautious, but because it has been playful, rebellious, and immature.”

–Tom Robbins, author

“The purpose of life is to live it, to taste it, to experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” –Eleanor Roosevelt

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New! griled chicken pa rmesa WEEKNIGHTS @ 5, 6 & 10

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FOOD

STREET FOODâ&#x20AC;&#x201C;STYLE

Thai Basil Beef SERVES:

PHOTO CREDIT: BRILYNN FERGUSON

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Pad gra prao is one of Thailand’s most beloved street foods. This dish is so good because of the Thai basil, which gives it a peppery kick.

It’s a household favorite that always delivers.

YOU’LL NEED: FOOD PROCESSOR

INGREDIENTS

DIRECTIONS

Rice

1. Rice: In a large saucepan, combine rice and water. Bring to a boil over high heat. Immediately reduce heat to low, cover with a tight-fitting lid and simmer for 15 minutes, until all the liquid has been absorbed. Remove from heat and let stand, covered, while you prepare the recipe. Use a fork to fluff up the rice when ready to serve.

1 cup jasmine rice, rinsed 1-1/2 cups water

Basil Beef

7 garlic cloves, peeled 1 red bell pepper, chopped 2 red Thai chiles, halved and seeded 3 large shallots, roughly chopped 3 tbsp coconut oil 3 tbsp water 1/4 cup tamari (approx.) 1 tsp coconut sugar 2 tbsp mirin (approx.) 3 tbsp vegan Worcestershire 2 lbs veggie ground round Sea salt 1 cup packed fresh Thai basil leaves

Serving Sauce

3 garlic cloves, minced 3 red Thai chiles, sliced 2 tbsp mirin 1/3 cup tamari 6 tbsp freshly squeezed lime juice 5 fresh Thai basil leaves, roughly chopped 1/4 cup sliced cucumber

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2. Basil Beef: In a food processor, combine garlic, red pepper, red Thai chiles and shallots; pulse until a coarse paste forms. 3. In a large skillet, heat coconut oil over medium-high heat. Add paste and cook, stirring, for about 3 minutes, until fragrant. 4. In a small bowl, whisk together water, 1/4 cup tamari, coconut sugar, 2 tbsp mirin and vegan Worcestershire. Set aside. 5. Add veggie ground round to skillet and cook, breaking, up with a wooden spoon. Add tamari mixture and cook, stirring occasionally, for about 20 minutes, until veggie ground round is steaming and heated through. Make sure to check the amount of liquid in the skillet: if it gets too dry, add a little bit of water. You do not want this to be dry. Add more tamari or mirin to taste. 6. Serving Sauce: In a small bowl, whisk together garlic, red Thai chiles, mirin, tamari, lime juice and basil leaves. 7. Once the veggie ground round is heated through, add 1 cup basil leaves. Cover to wilt the basil quickly, about 2 minutes, max. 8. Serve over rice with a side of cucumber slices and a tiny bowl of serving sauce.

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VEG What’s With Professional Athletes Going

PROFESSIONAL SOCCER PLAYER AND VEGAN ERIKA TYMRAK EXPLAINS The list of high level athletes going vegan or vegetarian grows every year across almost every sport, including football, basketball, soccer, distance running, bodybuilding, Formula 1, and tennis.

finding that meat doesn’t have to be involved.

For Erika Tymrak, National Women’s Soccer League (NWSL) player for the newly created Utah Royals, the vegan diet started out of compassion for animals. But the 26-year-old is now in the best physical shape of her life, and says the benefits of her diet are undeniable.

The 2013 NWSL rookie of the year and two-time NWSL champion says she’d been wanting to make the switch for years, but had held off, always hearing it wasn’t a smart thing to do if you’re like a high level athlete. But while playing in Australia for Melbourne City in 2016, she decided to go for it.

The pros are ditching meat for a variety of “A lot of Australians are vegan, at least in reasons. Venus Williams, the second Melbourne,” she says, “and it’s really easy to highest earning female tennis player eat out there and be vegan so I thought, you of all time, did it to fight back against DID YOU KNOW... know I’m just going to try it.” an autoimmune disorder, and now she’s revamped her career at the If all the grain (corn, soybean She says that the change she felt was age of 37, when she was previously meal and other grains) dramatic. on the brink of never playing currently used to feed livestock tennis again. in the United States were used “I would say it took a few months, my instead to feed people, 800 body to adjust,” she says. “But then after “Not only does it help me on the million people could be fed. I adjusted, I felt better than I’ve ever court, but I feel like I’m doing the felt. I feel like my whole life has been right thing for me,” she said in an Source: Scientific American foggy. I would nap a lot, I would always be interview. fatigued, and I just wasn’t consistent with my energy. After I adjusted to a vegan diet, I can’t NBA superstar Kyrie Irving recently went describe to you how great I feel on it and how much vegan, and says he has found new energy from the energy I have. My recovery is so much better. My change. Elite ultramarathoner Scott Jurek is another performance and my endurance and my fitness is believer, as is Jermain Defoe, a top ten all-time goal the best it’s ever been.” scorer in English Premier League. Hundreds more athletes have swung to heavily plant-based eating, while not eating strictly vegan or vegetarian. Despite decades as the standard, it seems the meat-muscle connection is starting to crumble at the foundation. While every athlete has to be concerned about protein intake, many are

40 HEALTHY UTAH

As a professional soccer player, Erika has the benefit of exact measurements to see where she’s at physically. So while she knows she feels great, she has the data to back up the effects of her diet change.

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AN? “We wear these GPS trackers that track our overall load and endurance and sprints,” she says. “This year year has been my best year with my numbers from an endurance and fitness standpoint. I’ve also been able to keep gains and keep the perfect amount of muscle for myself, which is harder for me because I have a smaller frame. If I don’t, you know, work out for a couple weeks, it’s really easy for me to lose muscle, but I find it really easy for myself to keep the muscle. And just physically I’m in the best shape of my life and I 100 percent contribute that to a vegan diet.” The transformation has made Erika into somewhat of an evangelist. “There’s a few vegan ice cream places here (Salt Lake City area), and have taken some of the girls on the team,” she says. “People are always so surprised, like oh my god it’s so good and it’s vegan?” The stereotype the vegan food tastes bad is just not true, Erika says.

“Vegan food is real food,” she says. “It’s wholesome.”

smoothies, and that she eats many small meals throughout the day.

For Erika, changing how she ate meant changing how she cooks. As a long-time lover of baking, she experimented and searched for the right ingredients to make delicious, earth and animal-friendly food.

Feeling better and better fitness are important to athletes and non-athletes alike, but there is also the planet to think about. Eating plant-based is good for animals obviously (as they aren’t being eaten), and helps combat livestock practices that contribute heavily to greenhouse gas emissions. Professional athletes are in a unique position to change perceptions about diet, Erika realizes, which can have a huge impact on the world at large.

“With baking, switching to vegan wasn’t that different,” she says, “I would use, instead of dairy milk, non-dairy milk, almond milk or cashew milk, and then I found a really good egg substitute. I’ll always bake stuff and like my teammates will be like ‘there is no way this is vegan.’” Another myth, Erika says, is that vegan diets are highly restrictive. Her go-to meals are varied and sound delicious: sweet potatoes with almond butter and granola, homemade pizza, avocado toast, veggie pad thai, black bean burgers, buckwheat pancakes, acai bowls, and the list goes on. She says she eats a lot of peanut butter and jelly sandwiches, and

ERIKA’S HOMEMADE MAC AND CHEESE Facebook.com/HealthyUT

“I think athletes have a great platform to show people that you can not only survive on a vegan diet, but you can thrive,” she says. “There are so many professional athletes around the world who choose not to eat animal products and are surpassing physical expectations. We are destroying the negative stigma attached with veganism and are showing the world that you can be fast, strong and healthy on a plant based diet.”

“Made completely from vegetables, potatoes and spices!” 1. I boil pasta, any noodle is fine, I will usually use an elbow or spiral noodle. 2. I boil potatoes and carrots until soft and then add them to a blender along with turmeric, cayenne pepper, garlic powder, almond milk and nutritional yeast. I will blend that until smooth and that creates a nice “cheesy” sauce. 3. I’ll add that to warm pot and stir for a few minutes then add in the noodles! Just a healthier, more compassionate version of your typical mac and cheese!

OUTDOOR 2018

PALEO DIETGrade: BBy this time of the year, many people have given up on their well-intentioned new year’s resolutions to eat a healthier diet. Perhaps one reason for this failure is that people aren’t quite sure what a healthy diet actually is. If you do a Google search of “healthy diet,” millions of hits instantly appear. A quick skim of the results shows a lot of different options—low sodium, the Mediterranean diet, low fat, gluten free, Paleo diet—and the list goes on and on. How is anybody supposed to sort through all of the information and figure out what diet is best? Let’s take a closer look at some popular current diets.

WEIGHT WATCHERSGrade: D

The premise of the Weight Watchers program is that certain foods and their quantities are deemed to have a certain number of points, with program participants being allotted so many points in a day. Sure, this can teach first time participants what a proper portion of food looks like, but assigning points to foods can lead to obsessive caloriecounting and a subsequent unhealthy relationship with food. From a health behavior standpoint, this diet promotes habits that can lead to a poor relationship with food and body. The program promotes itself as the “#1 Best Diet for Fast Weight Loss.” To be sustainable, weight loss should be slow. Any diet that promotes itself as a tool for quick weight loss is a red flag. Furthermore, restricting how much food you eat, basically starving yourself, often leads to future binge eating.

FLEXITARIAN DIETGrade: A-

The Flexitarian Diet is a mostly vegetarian diet but meat is definitely okay. This diet promotes eating lots of plant-based foods such as fruits, vegetables, whole grains, nuts, and beans. You don’t have to give up any foods though—the diet suggests that you start by having 2 of the 7 days of the week be “meatless.” This diet gets a great grade from us because it promotes eating super healthy plant-based foods but doesn’t outlaw any foods. It promotes a healthy balance and is a realistic long-term diet. It also doesn’t try to restrict portion sizes, and the goal of this diet is health, not weight-loss.

GLUTEN-FREE DIETGrade: C+

For those with gluten allergies, following a strict gluten-free diet is very important for health. However, among the population at large, there seems to be a big misunderstanding about what gluten is. It’s just a grain protein and is not bad for you unless you have an allergy. Those who follow a gluten-free diet of their own volition may feel better just because by avoiding foods with gluten, they’re avoiding most junk food— pizza, chips, cookies, candy, etc. They may also see health benefits because they might eat more fruits and vegetables, since these are food groups that are gluten free. However, most dieticians would advise against completely cutting out healthy food groups (such as whole grains!) if you don’t have an actual allergy. If you buy specialty gluten-free items such as gluten-free bread, a gluten-free diet may be more expensive than a regular diet too.

The Paleo diet wants you to eat like humans supposedly did thousands of years ago. This diet includes eating fruits, vegetables, nuts, and meat, and completely outlaws grains, dairy, and beans and peanuts. The Paleo diet is simply not sustainable long-term for most people. Most dieticians advise against completely cutting out otherwise healthy foods such as whole grains, dairy, and even beans and peanuts. Whole grains, dairy, and beans and peanuts are all great for a healthy diet. By outlawing foods and making them “bad,” this diet can promote disordered eating habits and an unhealthy obsession with food and body. However, those who follow this diet do consume lots of fruits and vegetables, which is great for your health.

KETO DIETGrade: C

The Keto diet is built to put your body in a state where it’s burning dietary and stored body fat for energy, rather than sugar, which is the more typical source of fuel. This means you’re eating lots of fats and a moderate amount of proteins, and very little carbs. Entering ketosis (the state where your body is breaking down fats instead of sugars) is not unhealthy, and can lead to more weight loss than other diets. We also like that the diet focuses on finding and avoiding hidden sources of sugar, and eating healthy fats. But, the keto diet asks a lot of its followers, especially with how few carbs most plans allow, meaning it might not be a viable long-term solution for dietary lifestyle. Also, some may experience fatigue, difficulty thinking clearly, bad breath and blood sugar drops for the first few weeks while the body is getting used to ketosis. Some medical professionals warn that urine pH can become more acidic, increasing the risk of kidney stones. Lastly, whenever you cut out a macronutrient, you may be missing out on micronutrients, so a multivitamin/ supplement may become necessary.

Out of these five popular diets, we most recommend the Flexitarian Diet. It promotes a healthy diet without severely restricting portion sizes and without completely eliminating any foods. It promotes health rather than weight loss.

42 HEALTHY UTAH

WRITTE N B Y C A ITLIN SC HILLE

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OUTDOOR 2018

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HEALTHY MAGAZINE | Advisor Client Content

Wisdom teeth removal and orthodontics are easiest in the summer months.

TEETH TIPS FOR

ith the end of the school year right around the corner, it’s the perfect time to start making those exciting summer plans. In addition to family vacations, summer break is a great opportunity to bring your kids in to your family dental office to take care of their bigger treatment needs. Two common dental needs for most children, orthodontics and wisdom teeth removal, are both great to knock out during these summer months. Often it can be difficult to schedule your children’s dental and orthodontic appointments around their busy school and activity schedules. But during the summertime, many parents use their kids’ break from classes to take care of their bigger dental concerns. Wisdom teeth removal is a necessity for many children between the ages of 13 – 21. When wisdom teeth emerge misaligned or impacted, you may experience physical discomfort and teeth alignment issues. Removing wisdom teeth is a quick procedure, often 45 minutes or less, that is typically done under IV sedation. Due to the sedation, it’s recommended to plan time off of school or work for the next 24-48 hours. By taking care of this procedure in the summer, you ensure that your child will not have to miss any school or extracurricular activities. Braces are also great to start while school is out. Braces, another common need for children ages 13 – 21, are used to correct a variety of dental issues including teeth crowding, overbite, and crossbite. A quick consultation can determine if you are a candidate for braces, and will help you

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to determine the type of orthodontics necessary for correction. Starting braces in the summer allows for greater flexibility when scheduling the initial consultation and installation appointment. It also gives your child an opportunity to acclimate to the look and feel of braces outside of the hectic social atmosphere of the classroom. So while considering your summer break plans, make sure to prioritize your children’s upcoming dental needs. Bigger procedures like wisdom teeth removal and orthodontics can have a huge impact on oral hygiene and the overall appearance of a smile. Taking care of these concerns during the summer months not only makes it easier to schedule appointments that work with your busy lifestyle, it also guarantees that your children won’t miss any school.

WISDOM TEETH SPECIAL Apex Dental currently has a wisdom teeth removal special at various locations:

$899 to remove all four wisdom teeth, plus sedation. Joseph S. Maio D.D.S.

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Dr. Maio grew up in Riverton, Utah. He received his undergraduate education in Denver, Colorado at the prestigious private institute, Regis University, where he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt Lake, Utah, and Tooele counties.

OUTDOOR 2018

HEALTHY MAGAZINE | Advisor Client Content

An Athlete’s Summer Guide to Allergies and Asthma

You can’t “tough out” allergies and asthma, but you can compete this summer without limits!

s athletes of all ages take the field this summer, the most fearsome opponents for those with asthma and allergies might be triggers that can sideline even the toughest competitors. Everyone can play and stay in the game and make sure it’s fun and safe by following these tips: PAY ATTENTION TO YOUR SPORT Sports that involve a lot of running – such as soccer, lacrosse, basketball, and field hockey – can be tough for kids and adults with exercise-induced bronchoconstriction (EIB), commonly referred to as exercise induced asthma. If symptoms are limiting your ability to perform, then call my office to be assessed. We will design a specific treatment plan for you so you can plan your sports without limits. Don’t just live with allergies and asthma, live without them! This is one thing that you can’t just “tough it out.” In fact, that approach will hinder your performance more than anything. I want you playing to your maximum capacity.

46 HEALTHY UTAH

STOP THE SNEEZING To help head off a mid-at-bat sneezing fit due to allergies to grass and other pollenproducing plants, make sure you get allergy tested and on appropriate preventative medication to ensure allergy control. ENSURE SAFE SNACKING Snacks are the highlight of the game for little ones – except for the child who is allergic to peanuts, milk or other common snack food allergens. Before putting together the snack-assignment schedule, poll parents on children’s allergies to find out if any foods should be avoided. Food allergies can be serious, so if you suspect you or your child suffer from them, make an appointment to get tested and develop a plan. There is also treatment available for this in many cases.

Administer injectable epinephrine and call 911 in the case of a serious reaction, including hives, difficulty breathing and swelling of the tongue. If you are allergic to venom, life-saving treatment is available that can desensitize you to the venom! It is >95% protective! GIVE THE COACH A HEADS UP Alert the coach to any allergic condition, as well as what to do in an emergency. Provide detailed instructions on where medications

Getting the right treatment for your allergies and asthma levels the playing field. No one should suffer or stop being active. You should be able to feel good and participate in your favorite sports without limits! To find out if asthma or allergies bother you or your child and come up with a plan to defeat them, call 801-773-4840.

WR IT T EN BY

DR. DO UG LA S J ONES

Dr Jones is the medical editor for Healthy Magazine for Allergy, Asthma & Immunology. He attended school at Penn State University College of Medicine. He can be reached at: 801-773-4865

BEWARE OF UNEXPECTED OPPONENTS Bees, wasps, hornets, and yellow jackets hang out on or near sports fields, and can pack a powerful punch if they sting.

are kept on the field and on how to use injectable epinephrine in case of a severe allergic reaction.

http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy

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DOUGLAS JONES, MD ROCKY MOUNTAIN ALLERGY AT TANNER CLINIC LAYTON AND MURRAY, UTAH rockymountainallergy.com Dr. Douglas Jones brings expertise in providing quality care for allergy, asthma and immunologic disorders to both pediatric and adult patients at Tanner Clinic. In 2008, Dr. Jones founded Rocky Mountain Allergy, Asthma and Immunology, an internationally recognized treatment center known for its innovative food allergy treatment program involving a desensitization process called oral immunotherapy (OIT). Because of its success, patients are traveling from across the world to seek OIT from Dr. Jones. He brought his practice to the Layton Tanner Clinic in 2016, and recently expanded with an office in Murray. Dr. Jones is board certified by the American Board of Allergy and Immunology. He attended the University of Utah where he received a bachelor’s degree in biology, and then earned his medical degree from Penn State University College of Medicine in 2003. Following medical school, Dr. Jones completed a residency program in internal medicine and sub-specialty training in allergy, asthma, and immunology at Creighton University Medical Center. Dr. Jones has received numerous awards, including: Who’s Who Top Doctors Honors Edition, Most Compassionate Doctor, Hereditary Angioedema (HAE) Allies Award Winner, America’s Top Physicians, and Patient’s Choice Award.

As a co-founder and current president of a non-profit organization, Food Allergy Support Team (FAST), Dr. Jones is an established leader in the treatment of food allergies. He also advocates for other rare diseases such as primary immunodeficiency disorders and hereditary angioedema.

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SUMMER SPRING 2018

HEALTHY MAGAZINE | Advisor Client Content

FOODISNOT THE ENEMY

Food,let’sbefriends. Butcansomeonebe happywithonlya smallfoodfriend?

hat’s it like to be satisfied on a small volume of food? It would certainly help in losing some of those extra pounds. The Lap-Band device can help you do just that. If you are at least 30 pounds overweight and feel like you could use a little help with the safest weight loss surgery available then the Lap-Band may be right for you.

• You can still enjoy the types of food you like to eat but you be happier with a smaller amount!

You can eat most foods and feel comfortable with only a small portion. When you combine healthy food choices with a comfortable, smaller, satisfying portion, weight loss will be a lot easier. All the good eating habits will also aid in that process.

• Recovery is about 5-7 days to full time desk work- a little longer for more strenuous functions

The Lap-Band is a surgically placed silicone ring put around the top of the stomach to help people feel less hungry. It creates an hourglass shape with only a small pouch on top. It helps you feel satisfied on smaller portions of food, and subsequently lose those extra pounds. The outpatient procedure is only about an hour, meaning you can go home that same day. Most people can return to work in about a week.

• It is the safest weight loss surgery available • It is usually an outpatient procedure (After the operation people go home the same day)

• It is adjustable- the tightness is customized to each patients needs during office visits. • It is reversible - The band can be removed. • Malnutrition of vitamins or proteins is rare. • Regular short office visits provide the best weight loss results.

The biggest problems with dieting or portion control can be that you feel hungry all the time. The Lap-Band can help with that. People are then able to more comfortably lose weight by taking in less calories. It’s the safest weight loss surgery option available.

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

The real you can then come out. You’ll have more energy, feel better, and enjoy life how you should. Don’t wait any longer. If you feel like this is something that can help you then now’s the time.

48 HEALTHY UTAH

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

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SCOTT

ADELMAN, M.D.

The SMART Clinic President & Co-founder Lone Peak Hospital Campus DRAPER, Utah thesmartclinic.com

Focused on Excellence Scott Adelman, MD brings to his patients some of the most important minimally invasive surgical techniques for spine care available today. His professional career spans over 25 years of training, practice and research incorporated into one of the most comprehensive musculoskeletal and spine clinics in the nation. This extraordinary care revolves around his exceptional approach to the latest techniques and technologies, including endoscopic spine procedures, regenerative medicine optimal utilization, spinal cord stimulation therapies, and advanced studies focused on spine, joint and pain conditions. His clinic is repeatedly selected for critical research seeking the best clinical skills matched with answering some of the most pressing questions surrounding STEM cell therapies, spine surgery alternatives, and pain management options beyond opioid dependence. Dr. Adelman’s early interests included medical informatics and biochemistry research. He has achieved board certifications in Physical Medicine & Rehab, Electrodiagnostic Medicine and Sports Medicine. However, his vision for improving spine surgery options evolved from the late 1990’s exposure to endoscopic lumbar discectomy and decompressions as part of his interventional spine pursuits. Since that time he has nearly 20 years of endoscopic surgery expertise, with several thousand surgeries performed. He is now solely focused on endoscopic spine surgery and dedicates his efforts to the training requirements missing from our best institutions. He’ll be the first to tell you he is not the pioneer in this field, simply one of the better students from the best instructors around the world. His commitment and outcomes result in repeated invitations to advanced course workshops across the globe. Dr. Adelman's teaching and training is continuously sought after from the leading programs representing medical groups and institutions.

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“We appreciate that our colleagues trust their patients to our care, and our patients refer their family and friends. But we are truly humbled that physicians demand our care for their personal medical management. That’s the highest compliment and confidence in our expertise.”

OUTDOOR SUMMER 2018

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OUTDOOR 2018

Award-Winning Orthopedic Care – Designed for You HEALTHINSIGHT QUALITY AWARD WINNER FOR 10 YEARS IN A ROW For the 10th consecutive year, TOSH – The Orthopedic Specialty Hospital has been awarded the HealthInsight Quality Award, which is based on publically reported care data and recognizes the performance of the top 25 percent of hospitals in Utah, Nevada, and New Mexico for providing the highest quality of care to patients. While awards are nice recognition for our team, our satisfaction comes from helping our patients and community each day live the healthiest lives possible.

TOSH FREE INJURY ASSESSMENT CLINIC: 801-314-4040 52 HEALTHY UTAH

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