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I wasn’t feeling right, so I went to the doctor. Long story short, it ended up being thyroid cancer. I didn’t think my life was ending, but I knew my health was something I had to take hold of. My life has not been what I expected—a lot of ups and downs. And SelectHealth has been with me all along the way.”

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contents.

SEPTEMBER 2012 VOLUME XII, № 9

FITNESS

18

FIVE GLORIOUS KILOMETERS

16

ZUMBA

Thinking about that 5K coming up in your community? Get some great tips to make your run a pleasant experience—not a painful one.

Losing weight via dance party? Yes, please! Get some tips on how to make your dance workout safe.

46 24 18 20 52 44

WELLNESS

44 52

PACK A PUNCH IN YOUR SACK LUNCH Tired of the same ol' PB&Js, chips and a drink for your kid? Spice up that sack lunch—and learn the healthy alternatives that will keep little Andy and Jane full of energy for school.

EDIT YOUR LIFE Got too much on your plate? Balancing your life can be impossible, and sometimes it takes deleting the less important stuff to preserve your sanity.

NUTRITION

54

THE RAW FOOD MIRACLE

14

TAKE IT EASY THIS SUNDAE

Shelley Abegg completely rid herself of cancer by eating a raw food diet. Now she inspires others to do the same. See how she is making a difference. SC AN TO DOWNLOAD THE FREE DIGITAL HEALTHY UTAH MAGAZINE.

Craving an ice cream sundae? Watch out—that thing packs some serious calories. Find out the best and worst toppings for your waistline.

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EDITOR’S NOTE

I

Everyday Heroes

’m just now recovering from my late night

to ‘me.com’ addresses. Now I’m a me.com! It’s truly an

Olympics-Fatigue. My family and I were glued to the

I-Centric, ‘On-Demand’ society.

Healthy MAGAZINE

®

WITH

events in London last month, and all the gold and

glory. Years of preparation and dreams culminate into

For the record, I think we’ve got some of the most

three quick weeks of performance. And then it’s over.

fantastic youth in the history of the world. I work with dozens and dozens of youth, and have five boys of my

SEPTEMBER 2012 VOLUME XII, № 9

You’ve got to admire the drive and ambition that gets

own. I see so much budding greatness and promise, and

the participants there. Yet, even amidst the greatness I

that’s in large measure due to some great parenting

found myself considering the accolade we heap upon

and neighboring. And, even as some struggle, I believe

John A. Anderson | john@healthy-mag.com

our athletes. Hear me out on this, because I know I’m

that there is nothing wrong with today’s teenager that

going to get some contemptuous feedback. Absolutely,

twenty years won’t cure. Still, some argue that we’ve

MEDICAL DIRECTORS

Michael Phelps was outstanding. World records in every

got one of the poorest school systems in the world in

event and more gold medals than anyone in history.

terms of results. I’ve seen a few stats that may prove

Truly an inspiring hero, and hats off to that. But there

that premise wrong, but clearly in the halls of most

are some things I don’t quite understand. For instance,

American high-schools, self-esteem and self-importance

why do swimming, gymnastics and track get a gold

trump math and science grades. Priorities amiss.

medal for each type of stroke/race/apparatus, and yet

“In my day, we didn’t have self-esteem, we had self-respect, and no more of it than we had earned.” -Jane Haddam

volleyball, tennis, basketball – etc – each must win multiple matches to win one medal? Not to take away from anyone or their efforts, but there are a number of inconsistencies that kept emerging as I’d evaluate events,

When asked what he dreamed about becoming when

their rewards, and the amount of coverage they got.

he was younger, I like what Jerry Seinfeld said. “I grew up on Batman and Superman. To many of us, these

And, of course, this carries over to life. For instance,

weren’t heroes; these were options.” Others think

why does society reward a person who can put a round

they want to be Michael Phelps, Michael Jordan, Tiger

rubber ball in a hoop so much more than a person who

Woods, President of the United States, Selena Gomez,

is a phenomenal parent? Mike Tyson, 90 seconds in the

or—gasp—pick your pre-meltdown diva. If you’ve read

boxing ring - $30 million. Fantastic high school science

many of my columns, you know I’m a grand proponent

instructor - $40,000 a year. Wait a minute! I’ve just

of optimism, mental capacity, hope, and ambition. I

never understood the disparity between sports heroes

believe firmly in those. However, do the math. How

and everyday heroes. Does a football star contribute

many who dream it can actually become the next

more to society and deserve more praise and reward

Michael Jordan, Tiger Woods, or POTUS? Out of 200

than a brilliant woman who chooses to be an at-home

fantastic swimmers who qualified for the Olympics,

mom? I’m a sports junkie as much as the next guy,

there was only one Michael Phelps. And, unless you

but the older I get the more I wonder what message

count sequels and actor changes, there’s only one

we are sending the youth of America about careers,

Superman and one Batman.

opportunities, values, relationships and rewards.

So, what’s my point? Am I saying don’t dream

At my father’s suggestion, I just got finished reading

– don’t envision greatness? Am I promoting resigned

“Generation Me: Why Today’s Young Americans are More

mediocrity? Absolutely not. But I am suggesting that

Confident, Assertive, Entitled — and More Miserable Than Ever

we may need to re-define what we as society herald

Before” by Jean M. Twenge. Fascinating, and an invaluable

as great. Perhaps, (at least genetically speaking)

ponder. The premise is simple: Over the past thirty years

it’s not exactly true to tell our youth that they can

society has reinforced the ideal of self-fulfillment and

become ‘anything they want to be’, but it is very true

self-aggrandizement. Kids truly are growing up in the

to promote them becoming the very best that they

‘Me Generation,’ and we’re promoting it. Need proof? Ok.

can become. I wish we could realign rewards for more

EDITOR-IN-CHIEF

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

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, Tamarra Kemsley, Lisa Mathews, Trevor Magee, Stuart B. Porter, Mark Saunders, Steven E. Warren CIRCULATION

Healthy Magazine® 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 Magazine® delivered for distribution in your place of business, contact us.

Healthy Magazine® 256 Main St., Suite F l Alpine, UT 84004 (866) 884-3258 l info@healthy-mag.com

To be included in our free online directory, please e-mail your contact information to directory@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission.

iPod, iPad, iPhone, iTunes, iMac,

subtle greatness. I especially think that we need to give

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iCarly. I, I, I; Me, me, me. I’m

our children and our communities opportunities to

a loyal Mac user, but laughed

recognize and reward the everyday heroes in their lives.

TWITTER: HEALTHYMAGAZINE

when they converted all our

Becoming an everyday hero is truly worthy of a gold

‘mac.com’ e-mail addresses

medal in my record book.

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health news

40

[ HEALTH REPORT ]

Percentage increase in a frequent fastfood eater’s risk of depression compared with an occasional eater’s risk Source: Public Health Nutrition

BUTT OUT (NOT) Revealing a

Cigarette’s True Colors

Fish > fish oil?

Nothing beats the real thing. For treating high blood pressure, eating fish is better than taking fish oil capsules, say scientists in Australia. People with coronary heart disease who ate 1 gram a day of omega-3 fatty acids from fresh salmon saw their BPs decrease, while those who took 1 gram of omega-3s in supplement form did not. The fish may have replaced less healthy foods and provided nutrients not found in omega-3 capsules, according to the study.

Source: cnn.com/health

{

Skip diabetes, not breakfast

THE NEW SKINNY ON CHOCOLATE Researchers in the United Kingdom have managed to cut the amount of fat needed to make chocolate in half, without losing any of the dessert’s delectable-ness. The new chocolate formula contains small droplets of fruit juice, explains lead study author Dr. Stefan Bon. These droplets can replace up to 50% of the triglyceride fats found in cocoa butter and milk, similar to the way air bubbles reduce the density of Aero chocolate bars. Apparently the optimal size for these bubbles is less than 30 micrometers—allowing the fat to be replaced without losing the proper chemical structure. “It's the fat that gives chocolate all the indulgent sensations that people crave—the silky texture and the way it melts in the mouth but still has a 'snap' to it when you break it with your hand,” Bon said in a press release. "We've found a way to maintain all of those things that make chocolate 'chocolatey,' but with fruit juice instead of fat.” Bon and his chemistry colleagues at the University of Warwick used a process called Pickering emulsion to infuse orange juice, cranberry juice and de-carbonated soft drinks into milk, dark and white chocolate. Source: cnn.com/health

12 12

com

HEALTHY UTAH SEPTEMBER 2012 HEALTHY MAGAZINE SEPTEMBER 2012

Australia’s high court upheld the plain packaging act, which says that tobacco products must be in plain packaging without logos and bear graphic health warnings as of December 1st. The government immediately hailed the ruling, calling it a “watershed moment for tobacco control around the world.” Australia is the first nation in the world to require “plain packaging” for tobacco. Only the brand and variant name will differ against a drab, dark-color background. Other government initiatives against tobacco have included a 25% excise in 2010, restrictions on Internet advertising, and more than $85 million in anti-smoking social marketing campaigns. According to the World Health Organization, tobacco kills nearly 6 million people a year, 10% of them from secondhand smoke exposure.

Erratic eating patterns can add inches to your waist and subtract from your health. Skipping breakfast raises your risk of developing diabetes, say Harvard researchers. In the study, men who skipped a morning meal were 21% more likely to be diagnosed with type 2 diabetes over a 16-year period than those who ate up in the a.m. Bypassing breakfast throws your insulin levels out of whack, which can lead to reduced insulin sensitivity and eventually diabetes. Source: American Diabetes Association

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nutrition notes [ HEALTH REPORT ]

BA NA NA RA MA!

What do eggs and

bananas have in common? Both of them can be used in baking as binding agents (the stuff that holds all the ingredients together). For vegan-friendly concoctions, mash up some nanners and mix ‘em in with the rest of your eggless recipes. Plus, it will help you reach that daily potassium quota.

Salute to the Kernel

You may want to consider a snack switch. Popcorn contains 15 times the diseasefighting polyphenols of whole-grain tortilla chips, according to a recent University of Scranton study. The reason? Unlike corn tortilla chips, popcorn includes the nutrientpacked hull of the corn kernel. Beware of microwave popcorn, though: those bags are packed with extremely harmful chemicals and fake ingredients. Either grab an air-popper and do it yourself or try Newman’s Own Organic Light Butter microwave popcorn, which tastes great, has just four ingredients, and pops up at about 40 calories a cup. Not too shabby. Source: Men's Health

TAKE IT EASY THIS SUNDAE A cup of vanilla ice cream packs about 273 calories, so pick your toppings wisely.

Source: Men's Health

*Calorite counts per tablespoon

<

Peanuts 50 CALORIES

Peanut Butter topping 95 CALORIES Rainbow sprinkles 25 CALORIES (1 oz.) Maraschino cherry 8 CALORIES

Butterscotch topping 52 CALORIES Caramel topping 52 CALORIES

Hot fudge sauce 60 CALORIES

Whipped cream 52 CALORIES

<

<

<

Some other toppings:

14 com 14

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fitness [ HEALTH STUDIES ]

Self-Esteem Boost ...Literally Need a compliment? Well, if you're working out you do. In a new study from the University of Nevada at Las Vegas, runners praised for their form moved more efficiently and felt less fatigued than those who were given no feedback. The most notable change? They required less oxygen to maintain their speed, possibly because the muscles not required for running relaxed, helping them conserve energy. No one around to cheer you on? Talk yourself up mentally or pretend you're an Olympic athlete. That works, too, according to author Garbriel Wulfe, Ph.D. Source: Men's Health

ZUMBA Bust a moveâ&#x20AC;&#x201D;not your hip.

It may be a great way to "party yourself into shape," but according to a number of doctors, Zumba, the wildly popular dance-fitness program, may also be a good way to party yourself into pain. "I'm seeing a number of injuries," says Dr. Orly Avitzur, a neurologist and Consumer Reports medical adviser who recently wrote that she's seen a rise in Zumba-related injuries, which can range from ankle sprains, shin splints, heel spurs and plantar fasciitis to hip bursitis, muscle strains and knee problems requiring surgery. "There's so much side-to-side movement that you really need to synchronize your hips, your knees, your feet and your ankles so they're going in the same direction," says the neurologist. "If you move in one direction and the joint doesn't go with you in that direction, it's a setup for injury." Our advice? Prepare the day before! Source: todayhealth.com

STRENGTH

CORE

Weights, lunges, squatsâ&#x20AC;&#x201D;they're all going to get you pumped and prepared for your dance party.

Plank position, baby! That will give you the proper posture and baance to prevent lower back injuries.

ENDURANCE

STRETCH

Don't want to stop every 5 minutes for a rest? Get some aerobic exercise like swimming or running!

Do some stretches right before class and loosen up to prevent injury.

tune up YOUR WORKOUT Source: livestrong.com

Syncing beats per minute with an exercise pace increases your efficiency. In a recent study, subjects who cycled in time to music found that they required 7 percent less oxygen to do the same work when compared to music playing in the background. Music can also help block out the little voice in your brain telling you it's time to quit. Research shows that this dissociation effect results in a 10 percent reduction in perceived effort during treadmill running at a moderate intensity. When compared to a no-music control, the motivational synchronised music led to a 15 percent improvement in endurance. "The synchronous application of music resulted in much higher endurance while the motivational qualities of the music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion," one researcher reported. Finding the right beat has now become even easier with a software plug-in tool called Tangerine. By integrating with your iTunes library, it can build a custom playlist based on the BPM range you provide, while arranging the songs in several different tempo shapes including warm-ups and warm-downs. With the right mix, your brain and feet will be in perfect harmony. Source: msnbc.com

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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

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8/9/12

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EXP 9/30/12

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fitness

5K

FIVE GLORIOUS KILOMETERS

A few small things on race day can ruin your 5K experience even after your weeks of good nutrition and training. Hereâ&#x20AC;&#x2122;s how to make the day a victory instead of a nightmare. 18

HEALTHY UTAH MAGAZINE SEPTEMBER SEPTEMBER 20122012

Healthy-Mag.com Healthy-Utah.


K

HOW TO ENJOY YOUR

5K

PACE

Jenny Hadfield, co-author of Running for Mortals, wrote that runners should break the 5K, which is 3.1 miles, into four parts: mile 1, mile 2, mile 3, and the last .1 as the last part. Then, Hadfield says, make each section a different color to remind you what your intensity level should be. The first part is yellow, then orange, red and finally fire for the last .1 mile.

While it is grateful for stretching and ice, the body is practically shouting for nourishment at this point, so don’t leave it hanging. Eat something with carbs to regain the many calories you’ve lost, and be sure to hydrate yourself. Protein, too, is a key nutrient to get at this point, according to runningtimes.com, because it helps speed muscle repair after strenuous workouts. Kara Goucher, bronze medalist in the 2007 world championships 10,000 meters event, told runningtimes.com that a protein shake after workouts improved her recovery significantly.

If this is too complicated, simply find someone at the beginning of the race who fits your pace, and just stick with them for the entirety of the event.

"I just feel like when I get protein right away after a workout, recovery happens so much quicker," she said.

The thrill of the race can cause rookie runners to charge out of the opening gate with a dragster speed. Drag racer runners hate their lives when they reach the second mile and often snuff out before the race ends because they’ve run beyond their ability.

HAVE A RACE DAY PLAN Make sure that you know the race well. Sometimes it is even good to go to the course beforehand, to see the location of hills, turns and aid stations. This will help you more efficiently expend effort during the actual race. Food and rest are two other factors some people don’t factor in on the day of the race. Don’t think you have to stuff your face beforehand to run a successful 5K. Just get sufficient carbs and try to sleep eight hours the night before.

A PAINFUL CELEBRATION: POST-5K NECESSITIES The finish line represents a marvelous achievement and a source of pride, but it isn’t the end of the journey quite yet. Make sure you run or walk for a while past the finish line, which will help keep muscles from tightening, prevent lactic acid build-up and keep blood flowing to aid with muscle repair, according to active.com. Light stretching and a massage can also help ease the postrun pain, along with ice.

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THE DAY AFTER Ironically, successful recovery from intense exercise involves...exercise. Active.com recommends an easy run the day after the race to get blood flowing through the muscles. This will help heal the muscles that have most likely been lightly damaged during the 5K. There may be a temptation, especially the next morning, to pop a few ibuprofen pills to relieve inflammation, but Oregon physician Tom Etges told runnersworld.com that this is a bad idea. “There's nothing inherently wrong with inflammation," he said. "There's a growing concern in the medical community that overuse of an anti-inflammatory medication can, over time, interrupt the normal healing process. It can also cause a false sense of relief, so you're more likely to challenge yourself before you're recovered and ready." The five kilometers of the race can be five painful memories or one big triumph depending on your preparation. Remember pace, race day planning, and post-race tactics to make your 5K glorious.

HEALTHY HEALTHY MAGAZINE UTAH SEPTEMBER 2012

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fitness

6

Common Fitness & Nutrition

MISTAKES Are You Sabotaging Your Weight Loss Goals?

Do you ever feel like you are beating your head against a wall when it comes to achieving your fitness and nutrition goals? Well, you’re not alone. According to the American Psychological Association’s 2011 “Stress in America” survey, fewer than 1 in 5 adults reported being successful at making health-related improvements. Many site lack of willpower as the culprit. I, on the other hand, find that people consistently follow some common fitness and nutrition blunders:

1.) JUMPING ON THE FAD DIET BANDWAGON. Forget the Cabbage Soup Diet, the Atkins Diet and the South Beach diet, to name a few. These methods might work temporarily but they aren’t sustainable. Making balanced, life-long changes is what works...period.

2.) NEGLECTING TO FUEL PROPERLY PRE- AND POST WORKOUT. Ingesting the proper amount of nutrients before and after your workout plays a key role in the effectiveness of your workout and optimizes recovery/protein synthesis. One to two hours before your workout, ingest .25 g of protein per pound of target body weight and .25 g of carbohydrate per pound of target body weight. Follow the same guidelines within 60 minutes of completing your workout. Some good protein sources are egg whites, chicken, fish and beef. Some good carbohydrate sources are whole grain toast, oatmeal, brown rice and quinoa.

3.) FOREGOING BREAKFAST. You’ve heard this one a million times. Eating when you first wake up does two things. It jumpstarts your calorie-burning engine (metabolism) and it keeps you from binging later in the day. Enough said.

4.) PUSHING LIGHT WEIGHT. Many women falsely assume that lifting heavier weight will create a bulky appearance. The fact of the matter is that women simply don’t have enough testosterone to achieve a football player-like physique. Lifting heavy weight (failure at 6-10 repetitions) is optimal. Muscle is important to weight loss because it is more metabolically active than fat tissue. One pound of muscle burns approximately 6.5 calories per hour whereas one pound of fat burns approximately 1.2 calories per hour.

5.) ADHERING TO THE SAME WORKOUT. If you perform the same routine at the same intensity, duration and frequency day-in and day-out, your results will stagnate. Strive to mix up your workouts every four weeks.

6.) EATING TOO LITTLE. It seems counterintuitive that not eating enough will slow your weight loss progress, but that is exactly what happens. After a few weeks of severely restricting your calorie intake, your body senses a large decrease in dietary energy and sounds an alarm to conserve energy. Your body signals the thyroid, which is responsible for fat, carbohydrate and protein metabolism, to slow down in order to maintain energy balance. Additionally, your body begins to “feed” on muscle tissue for energy. As I stated earlier, you want to spare muscle due to its metabolically active nature, not surrender it.

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ABOUT THE AUTHOR Brooke Kittel

Treehouse Athletic Club info@healthy-mag.com 866.884.3258

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Better heart care for a better life

5121 South Cottonwood Street, Murray Utah 84157 www.intermountainheartinstitute.org 801-507-4701

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HOOPES VISION is Proud to Introduce the Optimedica Catalys™ Precision Laser, The World’s Most Sophisticated Laser Cataract Surgery System, to Utah. Hoopes Vision is the first practice in the world to feature multiple custom laser cataract platforms providing a level of customization for your cataract surgery not available anywhere else.

THE NEXT GENERATION OF CUSTOM LASER CATARACT SURGERY BEGINS NOW

We are proud to introduce the Optimedica Catalys™ Precision Laser System, the world’s most sophisticated laser cataract surgery system, to Utah. Obtaining the Catalys™ laser system, in addition to the LenSx® cataract laser already in use, makes Hoopes Vision the first center in the world to offer multiple custom cataract laser platforms, giving our patients an unparalleled level of customization and precision in cataract surgery. The next generation Catalys™ laser provides a level of precision and comfort previously not possible. This range of highly-advanced technologies ensures that every treatment plan is tailored to the specific needs of each patient. These two laser systems have unique differences, allowing Hoopes Vision’s surgeons the opportunity to offer our patients a wider range of customization in laser cataract surgery than anywhere else in the world. Custom laser cataract surgery provides a way of performing a safe, more precise cataract surgery. When paired with advanced multifocal intraocular lens (IOL) implants, the precision and accuracy provided by laser cataract surgery is helping patients achieve better vision for both distance and reading. A similar procedure using these lasers and multifocal IOLs, called Laser Refractive Lens Exchange (LRLE) is also an option for many patients who have not yet developed cataracts, but wish to improve their distance and near vision. Not only does Hoopes Vision offer more laser cataract technology than anywhere else in the world, it is also home to some of the most experienced cataract surgeons in the country. When you choose Hoopes Vision for your cataract surgery, you can move forward with confidence knowing that you’ve chosen the most advanced technology available and surgeons committed to delivering the best results possible for this life-changing procedure. Call (801) 568-0200 now for a free evaluation*, and mention this ad to save $600 on custom laser refractive cataract surgery.

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not a candidate for vision correction surgery. Free evaluation is to determine presence of cataract. If cataract is present, a full billable examination is required before surgery. Risks and benefits will be discussed in detail to allow you to HEALTHY MAGAZINE SEPTEMBER 2012 Facebook.com/HealthyMag make an educated decision. Some options including laser cataract surgery may not be available for all patients based on insurance and law.

23


beauty

CONTEMPLATING MEDITATION Written by Stardocs Media Staff

No, you don’t have to be super alternative or religious to enjoy the benefits of meditation.

Many don’t consider meditating because it is too closely tied to bald monks in orange robes from a completely foreign culture.

“All this obvious change happens only on the basis of momentary change,” he said. “The main purpose of meditation is the transformation of our mind.”

But millions of Americans are taking to practicing meditation and getting real mental, physical and emotional benefits, and often it isn’t in a religious context. A 2007 study found that about 20 million Americans practiced meditation in the previous 12 months, according to a National Health Statistics Report.

HEALTH AND MEDITATION All these ideas sound great, but what does modern medical science say on the subject? Actually, meditation is becoming more widely accepted as a practical medical tool.

The Dalai Lama said that meditation is not just for the after-life or for heaven because it can reign in emotions that are such a huge part of our lives. “Since we are dealing with emotions, the best method to deal with that is through the so-called meditation,” he said. Meditation is also an instrument of positive change, according to the Dalai Lama. The obvious change we see in ourselves over the years happens because of changes within a month, within a day, within an hour, within a minute and so forth, until you get down to the changes made in the moment. Meditation focuses on the moment.

The Mayo Clinic says there are certain benefits to meditation which they call a “mind-body complimentary medicine”: Clears away information overload that builds up every day. Gains new perspective on stressful situations. Reduces negative emotions. Enhances physical and emotional well-being. Meditation may help with a variety of conditions, including allergies, asthma, sleep problems, pain and more. That being said, the health benefits of meditation are not completely understood. One should never rely on meditation over professional medical advice.

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“Since we are dealing with emotions, the best method to deal with that is through the so-called meditation,” Dalai Lama

HOW TO MEDITATE There are many kinds of meditation, but all of them include four key elements: a quiet location, a specific, comfortable posture, focus of attention and an open attitude, according to the National Center for Complementary and Alternative Medicine (NCCAM). Jack Kornfield, clinical psychologist and founder of multiple meditation societies, trained as a Buddhist monk in Thailand, India and Burma. In his book Meditation for Beginners, Jack wrote that making the body still is an important first step in meditation. “You can sit squatting on a cushion; you can sit cross-legged; or you can sit on a chair with your feet flat on the floor,” he wrote. “What matters is that you have a sense of stability, comfort, and ease.”

HOW MEDITATION MIGHT WORK ITS WONDERS Meditation might affect our nervous system, according to the NCCAM. We have two main parts of our nervous system, the sympathetic and the parasympathetic, which both work together to regulate organs and muscles, including things like heartbeat, sweating and breathing. The sympathetic nervous system helps mobilize the body for action, increasing heart rate and breathing rate and narrowing blood vessels. The parasympathetic does the opposite. “It is thought that some types of meditation might work by reducing activity in the sympathetic nervous system and increasing activity in the parasympathetic nervous system,” one NCCAM report states.

Most people will need to experiment with posture to find the best individual style, since not everyone can bear certain positions for extended periods of time.

Other researchers are looking to see if meditation changes brain function and the ability to pay attention.

Once position is established, breathing is the next step. Focus all of your attention on your breathing, which for most people is easiest through the nose.

If you think meditation sounds like what you do on the sofa with a bag of potato chips, think again. It requires constant focus and effort. Though in appearance meditation seems similar to sleep, it is far from it. Meditation is central to Buddhism and the word Buddha actually means “one who is awake.” An increased level of consciousness is a main purpose of meditation.

“The actual practice of meditation is the process of becoming mindful of the fact that you have strayed and then bringing your attention back to breathing and bringing the body and mind back together in the present moment,” Kornfield wrote.

Meditation can help you see your thoughts from a different perspective, namely the immediate present, instead of on the future or the past. Almost all of the time our minds are caught up in the next task we have to complete or what we did the night, moment or hour before, leaving precious little time to really live in the moment. We don’t need to stand aloof from foreign practices just because we don’t fully understand them or because we don’t share religions. We can borrow meditation in all its varieties and experience the benefits—without even shaving our heads.

CONCLUSION

For those trying meditation for the first time, it will be incredibly difficult to keep the mind from wandering. Remember to always return to your breathing, feeling and being aware of it.

HEALTHY UTAH SEPTEMBER 2012

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beauty

d.i.y. BEAUTY SECRETS WRITTEN BY JEANETTE ZINNO

See her blog at haute-girls.com

BANANAS & HONEY Want naturally fabulous hair? Mix bananas with honey to make a conditioning mask that will leave your hair silky smooth in ten minutes.

HONEY FACIAL MASK Once a week, use a natural honey face mask for softer skin and cleansed pores. Honey is a natural anti-bacterial and the best type to use is a raw honey, which usually has a sugary texture and doesn’t drip like processed honey.

EGG-WHITE FACIAL MASK Use egg whites to make an at-home face mask. Leave it on for 5 minutes. The proteins give the skin moisture and hydration.

PREPARATION-H Use the hemorrhoid cream on the bags underneath eyes – it de-puffs and is perfect in a pinch before a big event.

FLAX SEED OIL Stimulate lash growth the natural way, by patting flax seed oil on your lashline with a Q-tip to make lashes grow.

BAKING SODA For clean nails simply sprinkle baking soda on a lemon wedge and rub it on nails for a fresh look.

OLIVE OIL Put it on a cotton pad and use it as makeup remover in a pinch. Remove any oil residue with a clean pad dipped in water. If you have unruly curly locks in the summer, try mixing a dimesized amount of olive oil in with your regular styling cream. You’ll get smooth texture and unbeatable shine.

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These time-tested beauty routines now seem charming and simple in an age where we’re constantly fed a barrage of beauty ads and overly photo-shopped images of perfection.

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EXPIRES 10/31/12

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beauty

Not sure where to turn when it comes to healthy products? Here are some of our favorites >

DID YOU KNOW? Just like groceries, your beauty and hair products expire. Their shelf life depends on the beauty product. Here are a couple common ones: Mascara and liquid eye liners: 3 months Liquid face makeup, cream eye shadow: 6 months Powder face makeup, powder eye shadows, pencil eye liners, lipstick, lip gloss: 2 years Source: realbeauty.com

beauty

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BEAUTY

>>

>>

Whether it be chlorine, salt or sun, the summer elements can cause strands to become dull and dry, leaving your hair less than perfect for the fall season. Make hair perfection come to life with the Philip Kingsley Re-Moisturizing Shampoo and Conditioner, a duo that deeply moisturizes strands in seconds. Philip Kingsley Re-Moisturizing Shampoo contains elastin ingredient to improve the hair’s tensile strength. The addition of the guar ingredient provides natural smoothing and conditioning effects Philip Kingsley Re-Moisturizing Conditioner contains oat protein to improve texture and enable the hair to retain moisture so that it remains nourished and glossy throughout the day The Philip Kingsley Re Moisturizing products are available at philipkingsley.com

Clinically proven to reveal a radiant, smooth, more youthful complexion, Cane + Austin’s Retexturizing Cream contains 10% glycolic acid in an ultra-pure crystalline form to reverse sun damage and correct hyper-pigmentation and discoloration to improve skin tone, texture and appearance. The non-comedogenic, non-drying and non-irritating cream also contains CoQ10 to hydrate and restore moisture balance. Added vitamins A, C and E protect skin from freeradical damage, while green tea reduces oxidative stress, reducing skin inflammation which can result from sunburns.

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Soap & Glory Flake Away™ Body Polish This smoothing body polish is made from shea butter, sweet almond oil, peach seed powder, sea salt, and sugar for a formula that eliminates dry skin. Its alluring scent of Soap & Glory’s signature Pink Fragrance combines fresh bergamot and mandarin, rose, jasmine, peach, strawberry, oak moss, amber, woody notes and amber and warm vanilla notes on the bottom. Price: $18 Celeb Fan: Gwyneth Paltrow

Source: followbackfest..com

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Source: billboard.com

>>

Glow On The Go is an anti-aging self tanning aerosol spray enriched with antioxidants, vitamins A and E, and seven skin-essential oils. Infinity Sun aerosol is alcohol-free and features a refreshing vanilla aroma-therapeutic fragrance. This spray system is developed with a multi-directional applicator for quick and seamless applications, perfect for use on the face, neck and for touching up fading areas.

A single slick of Sexy Mother Pucker™ can fool your lips into looking and feeling fuller. It features SUPERFILL™ microspheres that explode in volume up to 10X when they absorb moisture, and circulationenhancing LIPSWELL™ natural plant oil infusion to increase blood flow and make lips look almost instantly lusher. Price: $15 Celeb Fan: Kara DioGuardi

Curl Up in Silk Firm Hold Mousse softly holds curls to create texture, dimension, waves, and volume: the perfect styling product for curl definition and hold. Yet, despite its firm hold, Curl Up in Silk provides a light, flexible feel free of unwanted flaking and product build up, leaving hair silky, shiny and soft. But, why not think outside of the beauty box? Curl Up in Silk Firm Hold Mousse is not just for curls! This multi-purpose product is also ideal for round-brush styling. Yes, a mousse can finally produce lift for unsurpassed body and fullness for the perfect bouncy blowout each and every time.

HEALTHY MAGAZINE SEPTEMBER 2012

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[ COMMUNITY REPORT ]

YOUR Business YOUR Health?

Is your business wrecking your health? New research suggests that it may very well be. High stress, emotional distress, short temper, and sedentary weight gain—running your company is running you down. Make these simple fixes to boost your mental and physical well-being.

S

EAT WITH INTENTION

These statistics might shock a personal trainer or a dietician, but they won't come as a surprise to many coffee-swilling, desk-bound young entrepreneurs, many of whom are all too aware they don't have the time to hit the gym or eat healthily. You probably can't do much about how hard you work in the short-term, but that doesn't mean there's nothing entrepreneurs with expanding waistlines and shrinking tempers can do to improve their health despite long hours. Katie Morell, for example, recently gave tips on the American Express OPEN Forum blog. Some, like "have a plan" and stick to it, are probably familiar to you and not terribly helpful, but a few of the tips she relays from personal trainer Don Miguel, bear repeating. Morell writes:

KEEP WATER ON HAND According to Miguel, most people have trouble differentiating thirst from hunger. So keep a full water bottle within reach and take a swig every time you get the urge—it can help curb snacking cravings.

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It's easy to reach for the sweets or savories, but try keeping more healthy treats around such as nuts, fruits and vegetables.

BREATHE Stress can lead to overeating and an increase in blood pressure. Miguel says it's vital to take 30 seconds and focus on your breathing. "A mere 30 seconds may seem like an eternity to stop what you are doing at your desk, but it can relax your shoulders and decrease your stress level," he says. Breathe deeply through your nose and out your mouth, Miguel advises. And do it as often as possible.

ERGONOMICS Making sure you are comfortable and supported while you spend hours in front of the computer can make a difference— especially when your other option is to fork over money for a weekly massage or worse, wait until the pain is unbearable and end up in bed.

HEALTH INSURANCE Depending on where you live, you may or may not have health insurance coverage. It would be a good idea to look into a policy for a self-employed person. You don't want to not go see a doctor when you really need to, which would only exacerbate the problem. Whether it's stress or carpal tunnel syndrome, access to a doctor is important and could make a huge impact on your life. Staying healthy might not be your top priority…but it shouldn't be something you overlook.

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©Rozum | Dreamstime.com

tudies show that many entrepreneurs put their businesses before their health. Citing a new survey from Manta, the touchy economic climate this year has led to less healthy living among business owners. One in three told pollsters they are working out less. Twenty-two percent have gained weight and 14 percent admitted to being more short-tempered due to the strain.


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HEALTHY MAGAZINE SEPTEMBER 2012

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[ COMMUNITY REPORT ]

power

QUESTIONS: THE ART OF STARTING OVER

When that meeting or conversation gets off to a rocky start— whether tense words are exchanged or you just don’t seem to be connecting—it’s time to push the reset button. Andrew Sobel, author of Power Questions, reveals the phrase that can turn it all around.

HAS THIS EVER HAPPENED TO YOU? You’re talking to a client, or perhaps your boss, and you realize the conversation has gotten off on absolutely the wrong foot. You may have learned new and unexpected information from the other person that renders everything you’ve said irrelevant. You may have walked in with an assumption that was just not true. Or, you find you’re not connecting, and tension and anger start to creep into the exchange. It really doesn’t matter. What does matter is that a potentially productive business conversation has become awkward and stilted—or even worse, superheated and combative.

WHAT DO YOU DO NEXT? YOU HAVE THREE OPTIONS: 1.

2.

3.

Continue trying to make your point. The tension and awkwardness will likely escalate, and you’ll find that you and the other person are further and further apart. Bring the conversation to an abrupt end and exit stage left. Both of you will be left with a bad taste in your mouth. Salvage the situation with the judicious use of seven magic words:

DO YOU MIND IF WE START OVER? This question is the Saint Bernard rescue dog that brings a warming barrel of brandy into the conversational arctic. That's the point book of my new book, Power Questions: Build Relationships, Win New Business, and Influence Others. People are forgiving. They want things to go well, and this question disarms them and eases the way to a new beginning. This question is only one of the many we explore in Power Questions, with my coauthor, Jerold Panas. We explore dozens of questions that light fires under people, challenge their assumptions, help them see problems in productive new ways, and inspire them to bare their souls (which, of course, strengthens the bonds in the relationship). And we wrap up the book with an exhaustive list of additional questions—

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bringing the grand total to 337 power questions to help readers succeed at work and in life. Back to “starting over”: my coauthor recalls the time he walked into the office of a wealthy benefactor named Allan to ask for a milliondollar donation to his alma mater’s College of Engineering. Though he knew better, Panas failed to gain rapport and explore Allan’s true interests before jumping in with the big request. When he was severely rebuked for his presumptuousness, Panas realized he had made a serious error and dug himself into a deep hole. He got up and excused himself, left the room, and 10 seconds later knocked on the door and asked the power question, Do you mind if we start over? Allan smiled and invited Panas to sit down. Start over they did, and after approaching the revived conversation the right way, Panas discovered that Allan was interested in making a major gift— but to the University’s theater program, not its engineering program!

TRY IT YOURSELF. The next time a conversation gets off on the wrong foot or veers off track, reset with this powerful question. Consider the following pointers: • If you’re in the wrong, apologize. Take responsibility for the conversation’s derailment. You might say something like “I’ve gotten off on the wrong foot and I’m really sorry. Do you mind if I begin again? I haven’t done this justice.” Or, “The reason I’d like to start over is that I put my foot in my mouth. Can I give it a second try?” • If you’re not in the wrong and the conversation has simply strayed into unproductive territory, ask in a way that doesn’t place blame. Try: “Can we step back from this? What should we be talking about?“ Actually, even if the other party made the initial faux pas, it’s still okay to say you’re sorry the conversation went awry. You’re not

taking blame; you’re just acknowledging regret that things took a bad turn and that the other person is upset. • Either way, smile. It goes a long way toward smoothing any ruffled feathers. More than words alone, a genuine smile that reaches the eyes can evoke a powerful visceral response. It shows that your intentions are pure, and when people realize that, the vast majority are willing to give you another chance. • When you start over, really start over. You don’t have to actually leave the room and come back in, like Panas did, but draw a sharp dividing line between the bad conversation and the new one. A good way to reset is to ask the other person a question and draw them back into the conversation as an active participant. It could be something as simple as “Can I ask—how have you been thinking about this?” or “Let’s step back for a second—can you share your view of the situation?” Of course, starting over isn’t just for the workplace. It can work just as well to defuse a budding argument with your spouse or any family member or friend. It’s a bold, gutsy move to restart a conversation from scratch. Yes, it feels awkward. Most of us are not accustomed to swallowing our pride, admitting in real time that we screwed up, and asking if we can make it right. But the next time a conversation goes wrong, try it. Not only will it salvage the moment, it will pave the way for a more authentic and productive relationship in the future. Andrew Sobel is the most widely published author in the world on client loyalty and the capabilities required to build trusted business relationships. His first book, the best-selling Clients for Life, defined an entire genre of business literature about client loyalty. His other books include Making Rain and the award-winning All for One: 10 Strategies for Building Trusted Client Partnerships. http://andrewsobel.com.

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[ COMMUNITY REPORT ]

LIVING WITH KNEE PAIN FROM OSTEOARTHRITIS? New technology makes partial knee replacement less invasive.

Salt Lake Regional Medical Center now offers MAKOplasty® partial knee resurfacing. MAKOplasty® partial knee resurfacing is a minimally invasive procedure for those suffering with painful early to mid-stage osteoarthritis of the knee. For this type of knee replacement surgery, we use the RIO® Robotic Arm Interactive Orthopedic System, a surgeon-controlled robotic arm system that combines computer imaging with intelligent instrumentation. Using the MAKOplasty® RIO® robotic arm system offers very accurate resurfacing of the diseased portion of the knee, saving as much of the original knee as possible. The surgery can be performed precisely through a small incision, as compared to standard manual procedures. The RIO® robotic arm system assists the orthopedic surgeon in several ways. First, the RIO® system enables the surgeon to complete a patient specific pre-surgical plan that details the technique for bone preparation and customized implant positioning using a CT scan of the patient’s own knee. Next, the system creates a three-dimensional, virtual view of the patient’s bone surface during the procedure and correlates the image to the pre-programmed surgical plan. Finally, as the surgeon uses the robotic arm, stereo tracking technology provides the surgeon with real-time visual, tactile and auditory feedback, allowing for a more optimal implant positioning and placement for each individual patient. It is this level of accuracy that facilitates optimal implant positioning and alignment to result in a more natural knee motion following surgery.

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As a partial knee surgery, MAKOplasty® can be performed on the medial (inside), patellofemoral (top), or lateral (outside) portion of the knee. It can also be performed as a bicompartmental procedure on both the medial and patellofemoral portions of the knee. Small incisions help preserve healthy bone, tissue and ligaments and allow for more ideal patient-specific implant positioning. In addition, because healthy bone is preserved, patients who undergo MAKOplasty® partial knee procedures may still be candidates for a total knee replacement procedure later in life if necessary. Smaller, more accurate incisions also aid in the recovery process. Because the surgery is minimally invasive, patients generally experience a shorter recovery time. In many cases, patients are permitted to walk soon after surgery, drive a car within two weeks and return to normal daily activities shortly thereafter. MAKOplasty® surgical procedures potentially offer patients the following benefits as compared to total knee surgery: • •

• • • • •

Reduced pain Only the arthritic portion of the knee is resurfaced, preserving healthy bone and tissue Minimal hospitalization Optimal implant positioning to result in better motion More rapid recovery Less implant wear and loosening Smaller scar

Dr. Jeremy McCandless is a fellowshiptrained orthopedic surgeon specializing in adult reconstruction of the hip and knee. He earned his bachelor’s degree magna cum laude from the University of Cincinnati and received his medical degree from Case Western Reserve University’s College of Medicine in Cleveland, Ohio. Following an internship in general surgery at University hospitals of Cleveland, Dr. McCandless completed a residency in orthopedic surgery and a fellowship in adult joint reconstruction at the University of Utah. Dr. McCandless was an instructor for orthopedic residents at University of Utah hospitals, performing primary revision hip and knee arthroplasty. He has also served as an attending teaching physician at the George Wahlen VA Medical Center.

*

For more information about the CENTER FOR PRECISION JOINT REPLACEMENT, visit jointreplacementutah.com, or contact Salt Lake Regional Medical Center at 1-866-431-WELL (9355).

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wellness

getting rid O

MIGRAIN

The American Academy of Neurology say a third of migraine sufferers can avoid that pain in the brain. SOURCE: STARDOCS MEDIA

You know the headache is coming but resistance seems hopeless. Migraines are just something people deal with, right? Wrong. The American Academy of Neurology and the American Headache Society (yes, it’s a real organization) reported this year that almost 40 percent of people who suffer from migraines could lessen their symptoms by taking preventive medications, yet only a third of that forty percent actually utilize the treatments. The reason for this might be the level of persistence required for benefit. Migraines only happen once in a while, but these medications need to be taken daily to be effective, according to Dr. Lee Schwamm, vice chairman of the Department of Neurology at Massachusetts General Hospital. "The evidence shows that the more often you have to take a medicine, the less likely you are to take it faithfully," Dr. Schwamm told the Harvard Health Letter. "If you don't have the symptom right away when you skip a dose, then you are even more likely to skip doses." Cost of the pills and potential side effects may be other reasons why people don’t grasp the medicinal solution. Antiseizure drugs and beta blockers are medications that could help reduce severity and frequency of headaches for many migraine sufferers. By name, the drugs are: • Antiseizure drugs: divalproex (Depakote), valproate (Depacon), topiramate (Topamax), • Beta blockers: metoprolol, propranolol, timolol. • Herbal remedy Petasites (butterbur) was also suggested as an effective remedy.

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How many people exactly could be helped by these treatments? About 11.5 of the 30 million U.S. migraineurs, researchers estimate. Not bad odds at all, so roll the dice and ask your doctor if preventive medication might be your solution. It is fortunate that millions can benefit from these drugs, but this doesn’t mean medical professionals completely understand migraines. There are three theories for why migraines occur, according to the Harvard Health Letter. One is that blood vessels in the layers that cover the brain and spinal cord widen, activating pain signals. Another theory says that waves of activity in the cortex activate the pain signals, while the final theory says that dysfunctional areas in the brainstem start a flow of neurological events that cause migraine symptoms. Though the cause isn’t nailed down, doctors have come to understand the nature of migraines as they relate to medication, according Stephen Silberstein, MD, of the Jefferson Headache Center at Thomas Jefferson University, author of the new migraine guideline. “Migraines can get better or worse over time, and people should discuss these changes in the pattern of attacks with their doctors and see whether they need to adjust their dose or, stop their medication or switch to a different medication,” said Silberstein. Many people commonly take regular pain killers to stop migraines, which can be helpful, but probably won’t prevent migraines. The best medicinal chance of prevention is through antiseizure drugs and beta-blockers, though non-drug approaches can also help, according to Dr. Schwamm. "Good sleep hygiene, attention to diet and exercise, and reducing stress are all very effective strategies, but are not always sufficient to prevent disabling attacks," he said. Knowing what triggers your migraine is also vital

Healthy-Mag.com


OF NES for thwarting There are many different triggers, like stress, skipping meals, weather changes, even aged cheese and chocolate, according Adelene Jann, MD, of the Headache Institute at Roosevelt Hospital in New York.

it.

“By avoiding their specific triggers for migraines, [people] will have migraines less often, take less medication, and have a better quality of life,” she wrote. Caffeine is a major trigger to watch for, according to the Harvard Health Letter. “Caffeine has a causal relationship with headaches,” the Letter reads. “Abrupt cessation of caffeine triggers migraines in many people.” In conclusion, antiseizure drugs, beta blockers and triggers all combine to shout one message to migraineurs: take a proactive stance.

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wellness

Hypothyroidism: The Epidemic No One is Talking About

AND HOW THE SILENCE MAY BE HARMING YOU T HE THY ROID

T H E S Y MP TO MS : N OT H I N G ’ S SAF E

Richard Pooley, MD, takes on the patients that others have given up on in a small office located on his property in a rural town in Connecticut. Most initial appointments take upwards of three hours while patients review their entire medical history and respond to his questions before any diagnosis is issued.

One early pioneer of hypothyroidism, Broda M. Barnes, estimated in his 1976 book, Hypothyroidism: The Unsuspected Illness, that nearly half of all Americans suffer from one symptom or another.

“The problem is that back in the day everyone who carried hypothyroidism died off and if you look at it, that was about half of a family’s children, or, in other words, half the population,” Pooley explains. “With the advent of greater sanitation and antibiotics there was a precipitous fall in childhood mortality but what followed was a rise in degenerative diseases, such as cancer, arthritis and heart disease.”

D

EA

OID GLAN

CH

Though it weighs just an ounce, the thyroid is an essential member of the endocrine system, a delicate yet powerful team of organs influencing an array of body functions including insulin production and the ability to fall asleep. In particular, the thyroid’s effects are magnified through every cell in the body because of its role in setting the metabolic rate of each one. It is also responsible for cellular nutrient uptake and waste removal. Thus, when an individual contains an under or overactive thyroid, the whole body suffers.

X

“I diagnose someone with hypothyroidism everyday,” Jones says. The people he sees, he explains, have usually been through an endless amount of doctors and testing before arriving at his door.

N

T

R HY

LY R A

Though located on the opposite side of the country, Robert Jones, DC, FAFSA, says it is no different for the patients he treats at The Utah Wellness Institute in Draper.

T

RA

Over the years, Pooley has treated patients suffering from a myriad of health problems including cancer, depression, fatigue, ADHD, headaches and memory loss. Despite the wide variety of symptoms, however, Pooley has noticed a common theme: nearly all improve with a simple treatment of natural thyroid hormone.

Pooley believes this number is still true today and Jones even suggests that the estimate is too conservative.

This, Pooley says, is what happens when hypothyroidism experiences longevity. In fact, Pooley argues against the concept of inheriting diseases.

“You often hear people say, ‘Heart disease runs in my family’ or ‘Cancer runs in my family.’ I have become convinced that, except for some rather rare genetically-linked illnesses, we do not inherit diseases. We inherit endocrine imbalances and the tendency to manifest these imbalances with specific diseases.” Thus, one series of symptoms are degenerative diseases. Another group of symptoms Barnes describes are those that affect emotional well-being. Depression, Barnes writes, is among the most common

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effects of hypothyroidism. In fact, Jones reports that 72 percent of the women he diagnoses with the illness are on some kind of anti-depressant medication. However, to say they are depressed, Jones argues, is not entirely correct. “They’re not depressed—they are hypothyroid,” he says. Finally, there is a class of symptoms that has to do with the body’s inability to fight off infection. Because the thyroid gland is directly related to a person’s immune system, individuals who suffer from hypothyroidism often suffer routinely from common infections including skin infections. Hair loss, ADHD, fatigue and PMS, too, can result from a low supply of thyroid hormone.

DIAG N OS IS One of the most common ways doctors today test for hypothyroidism is through an analysis of a person’s thyroid-stimulation hormone, or TSH. Those whose levels fall within the range of normal are considered healthy as far as the thyroid is concerned. Pooley disagrees with this method. “The range does not come from an average from individuals we know have wellfunctioning thyroids, but rather a vast group of people, many of whom likely are suffering from hypothyroidism themselves,” he says. Nor is he alone. Therese Hertohge, MD,

who comes from multiple generations of pioneering research regarding the endocrine system, announced in a lecture given in 2001 at a conference held by the Broda M. Barnes, MD, Research Foundation, that the TSH is accurate 2 to 5 percent of the time. The Holtorf Medical Group, which specializes in hormone imbalances like hypothyroidism, believes the test only identifies 20 percent of individuals suffering from low thyroid hormone. Jones and Pooley both take TSH levels into consideration, but they are not their sole consideration. Besides a thorough examination of symptoms, both doctors look at a total of six different indicators when examining blood work. They also utilize a different method— one established by Barnes when he was alive. Patients are instructed to keep a thermometer by their bed and to take their temperature first thing upon waking up in the morning, even before using the bathroom. The thermometer must be placed under the armpit and held there for 10 minutes for a completely accurate reading. After ten minutes, those using an electric thermometer simply press the button and then obtain a reading. What this does is reveal the body’s basal—or resting—temperature. A low basal temperature indicates a lower metabolic rate among the cells and thus hypothyroidism.

KEPT ON THE FRINGE Forty years after Barnes’s method of diagnosing hypothyroidism proved its accuracy, most mainstream doctors today view it as “alternative” and pay it little heed. In his book, Barnes writes that this is perhaps due to the ability for patients to diagnose themselves at home and without doctor fees. Today, Pooley argues that the influence of money in modern medicine is only worse. “This failure to be open to new truths is always problematic with orthodoxy, especially an orthodoxy that has become, to a large extent, controlled by a multibillion dollar pharmaceutical industry,” he says. The pharmaceutical industry, in particular, has no interest in investigating the efficacy of nutrition, bio-identical hormones and other natural therapies, because natural substances cannot be patented and therefore cannot generate big profits for them.” Among Jones’s greatest frustrations is the lack of heed most doctors give in particular to Hashimoto’s Autoimmune Thyroiditis which, he says, “accounts for 80 percent of all hypothyroid conditions” and is especially common in women. For this reason, finding a doctor that knows how to diagnose and treat hypothyroidism properly can be tough. In some cases, online forums on the subject may prove beneficial in finding someone with experience in treating hypothyroidism with natural thyroid hormone. Go to Healthy-Utah.com/robertjones or utahwellnessinstitute.com to learn more from Dr. Robert Jones. Written by STARDOCS MEDIA editor@healthy-mag.com

-Dr. Robert B. Jones, DC, FAFSA Facebook.com/HealthyMag

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wellness

Your Food Allergy

s

The back to school pressure is stressful, especially for parents of kids with serious food allergies. Here is a checklist to help both you and the school staff prepare for your child’s needs.

H

ow would you feel if children were allowed to bring half-loaded guns to school? As more than 2.2 million children with food allergies head back to school in coming weeks, many of them face similar dangers. With some of these children, exposure to certain foods they are allergic to can elicit a life-threatening situation within minutes. What's more, many school districts have had to decrease nursing staff considerably. Consequently, many schools are left with untrained staff members to care for the emergency health needs of students. I encourage parents, in cooperation with school staff, to take measures to ensure safety. There is no such thing as a “mild food allergy”!

• Here are recommendations from the American Academy of Allergy, Asthma, and Immunology you may consider prior to sending your food allergic child to school.

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Open and frequent communication between parents and school staff is a key ingredient to keeping foodallergic students out of harm. It takes a partnership to establish effective avoidance strategies and emergency plans. Complete a food allergy action plan (available at www.rockymountainallergy.com and www.aaaai.org). HEALTHY MAGAZINE SEPTEMBER 2012

Work with your allergist or immunologist in developing this plan. An allergist/immunologist is the best-qualified medical professional to diagnose and treat food allergies. To find an expert near you, visit www.healthy-mag.com. Inform the school cafeteria, teachers and other staff of what foods to avoid. Offer safe alternatives. Pack bag lunches if cafeteria options are limited. Dangers from food are not limited to the cafeteria. Food is frequently used as a reward, incorporated into art projects and provided at after-school activities. Be sure every adult who interacts with a child is aware of his or her allergies. Have your child avoid classroom snacks and sharing food with friends. Send safe snacks to school anytime the classroom is having a party (birthday, holidays, etc.). Work with the school to establish a peanut-free lunch table/room. Advocate “no eating” policies on buses and in other settings where kids aren’t supervised. People who are commonly around the patient, such as school nurses and teachers, should know how to use the injectable epinephrine. There is no replacement for epinephrine! Parents should be aware of expiration dates and keep in contact with their allergist to insure that all medication, especially self-injectable

• •

epinephrine, is replaced prior to expiration. Have your child wear an identification bracelet that describes the allergy. Encourage your school district and PTA to work with the allergist/ immunologist in your area as they can provide assistance in developing appropriate policies and procedures to handle food allergy—both in prevention and treatment.

Food allergy is a real and serious health care concern that should not be ignored or taken lightly. Hopefully we can create a school environment that maximizes safety and minimizes unnecessary risks with communication and coordination of care between students, parents, school staff, and physicians. For more information, please go to www.rockymountainallergy.com or find us on Twitter and Facebook.

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.

Healthy-Mag.com


WHICH WAY TO

WEIGHT LOSS? Find your weight loss road map for success

BY DARRIN F. HANSEN, MD, FACS

ABOUT THE AUTHOR Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com

Where are you going? If you know, then what is keeping you from getting thereâ&#x20AC;&#x201D;and are you headed in the right direction? We all have limitations in life: some we can control and others we are required to accept and do the best we can. If excess weight and the many health problems it can bring are baggage in your journey through life that you wish could be left behind, now is the time to make a change for the better. A vehicle can allow you to get where you may not be able go on your own. Most people will choose a safe, effective option. Lap Band weight loss surgery is the safest weight loss surgery available. It is a reversible, adjustable outpatient procedure

that can change your life. It can help you get to where you want to be or allow you opportunities that may not otherwise be available. Last year the FDA lowered the indication of using the Allergan Lap Band for those with a BMI of 30 (30-50 lbs over normal weight) and above who have conditions such as diabetes, hypertension, sleep apnea, etc. These conditions have a significant chance of improving or resolving with weight loss and Lap Band can help. If you have ever wondered whether weight loss surgery is right for you, We can help. Get to where you want to go with a Lap Band. 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/HealthyMag

HEALTHY MAGAZINE SEPTEMBER 2012

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education

\ \ “ / / ”

Every man’s memory is his private literature. -Aldous Huxley

10 STEPS

to a better MEMORY

Talk to anyone over a certain age and they will joke about senior moments — lapses in memory. Underlying the humor is a fear of developing Alzheimer’s disease or senile dementia. Their concern isn’t unfounded, because nearly 5 percent of people ages 65 and older (and a much larger proportion over 80) do get Alzheimer’s. However, there is mounting evidence that memory lapses don’t necessarily foreshadow dementia, and that doing mind aerobics can reduce the risk. Here’s a 10-step memory workout courtesy of AARP:

b

1. EXERCISE REGULARLY:

Studies have shown that aerobic fitness may reduce the loss of brain tissue common in aging.

2. STICK TO A HEALTHY DIET: Avoid sugar and saturated fat. And eat lots of antioxidant-rich fruits and vegetables such as blueberries, spinach, and beets.The magnesium in dark green, leafy vegetables appears to help maintain memory.

3. LEARN NEW THINGS: Mastering activities you’ve never done before, such as playing the piano or learning a foreign language, stimulates neuron activity.

4. GET ENOUGH SLEEP: Too little sleep impairs concentration.

5. DEVISE MEMORY STRATEGIES: Make notes or underline key passages to help you remember what you’ve read. Invent mnemonic formulas to help you remember things.

, Ø „ i

Ç Ç Ç

6. SOCIALIZE:

Conversation and positive, meaningful interaction helps maintain brain function.

7. GET ORGANIZED: Designate a place for important items such as keys and checkbooks. Keep checklists for things such as daily medications or items to pack when you travel.

8. TURN OFF THE TUBE: ©Szefei | Dreamstime.com

Experts say too much TV watching weakens brain power.

9. JOT DOWN NEW INFORMATION: Writing helps transfer items from short, to long-term memory.

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10. SOLVE BRAINTEASERS: ..

Crossword puzzles, card games, and board games such as Scrabble improve your memory.

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HEALTHY MAGAZINE SEPTEMBER 2012

..

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Facebook.com/HealthyMag

HEALTHY MAGAZINE SEPTEMBER 2012

43


education With child obesity continually on the rise, some healthy alternatives in sack lunches are just what the doctor ordered. Here are a few:

WHAT NOT TO PACK

44

AND

WHAT TO PACK INSTEAD

WHY

Sugary drinks

Water

High bursts of sugar are quick to subside and can make focusing later in the day more difficult, especially for kids.

Fruit snacks or fruit cups

Fruit

Fruit snacks are completely fiberless and do not offer sustained energy; fruit cups usually serve the fruit swimming in a sugary syrup that, again, is not good for lasting energy nor healthy for your teeth.

Pre-packaged desserts

Homemade baked goods

Highly-processed products are often replete with ingredients our bodies are unable to digest. It’s best to stick with things you know your body can process when you can.

Granola bar

Granola

Granola bars tend to be sugar-packed and little better than a candy bar. Natural granola is a healthy (and fun) alternative.

Sugary or “lite” yogurts

Greek yogurt

Why? Many yogurts on sale today have more to do with dessert than they do dairy. Skip the sugar and the lite’s aspartame by going Greek.

Chips

Triscuits or other whole grain crackers

More grains means more energy and more nutrients.

American Cheese

Swiss, cheddar, etc.

You might as well call American cheese plastic—you wouldn’t be too far off. If it says “cheese product” on it, this means it does not meet federal regulations for cheese and will not provide the same health benefits.

White bread

Whole grain/pita bread/ whole wheat tortilla

The key here is complex carbs that provide more energy and lasting fullness. Just because the bread is brown inside and out doesn’t mean it’s made of wheat—many companies with use molasses or other substances to give it this color instead of using whole grains.

HEALTHY MAGAZINE SEPTEMBER 2012

Healthy-Mag.com


How to pack a healthy punch in your child’s sack lunch WRITTEN BY TAMARRA KEMSLEY

BEYOND It’s back to school time! Are you struggling with packing a healthy and kid-satisfying lunch? Here are some basics to build on.

DO & DON'T Don’t: Get your lunch from a vending machine—you might as well eat the packaging for comparable health benefits. The same goes for most frozen meals. Do: Make a salad and package the salad dressing separately. This will keep the lettuce from getting soggy. Alternatively, spread peanut butter on bread and pack a banana to cut up into it later. It’s a filling and satisfying meal; waiting to cut up the banana will keep it fresh. Don’t: Pack a boring old sandwich for Tommy. Do: Try filling a whole wheat wrap with last night’s leftovers that don’t need reheating. It will give more variety and he’ll be the talk of the lunchroom. Do: Keep things fun while still healthy. Fill some celery stalks with almond butter and line some raisins in it like ants on a log. Who says you can’t play with your food? Do: It's much better to snack on things that will provide lasting energy, such as nuts, berries and whole grains. Send your kids to school with some raw almonds in their pockets to keep them full of energy throughout the day as they snack on them through class. For more creative and healthy ideas for sack lunches, check out the University of Colorado’s website: pvhs. org/body.

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HEALTHY MAGAZINE SEPTEMBER 2012

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atoz education

L I F E LO N G L E ARN I N G

>

Ï

G

m N

W I T H YOU R B R A I N, I T ’ S U S E I T OR LOS E I T. H E R E A R E 2 6 A D U LTC E N T R I C W AYS TO GE T YOU R L E A R N ON A N D K E E P A S H A R P M I N D.

ˆ

A | Adopt a pet With the recent spike in home foreclosures, many

well-trained, well-loved pets

end up homeless in the transition from house to apartment. Help a furry friend in need and adopt a pet from a local animal shelter. Their companionship averts depression, which can lead to dementia.

H

B | Become a builder

From a bookshelf to muscle car to a new home and anything between, building is one of the most enjoyable, fulfilling learning processes. With every step, every tweak, and every trial and error you’ll expand your mind and its capacity to fabricate.

C | Cooking class Learning to cook (and enjoying it) is the first step toward a healthier family and a healthier you. A repertoire of healthy recipes is your greatest line of defense against the supersized, super fattening—and expensive—restaurant fare. Plus, cooking fosters creativity, practice and confidence—all ingredients for a healthy brain.

D | DIY

k

Do it yourself – anything.

Take pictures to frame in your home. Change your own oil. Paint, landscape, remodel, anything! Like © Fotum | Dreamstime.com

building, the steep learning curve of do-it-yourself (DIY) projects leaves you fulfilled and accomplished. For DIY ideas and how-to, visit www.doityourself.com, www.diynetwork.com, and www.diyideas.com.

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HEALTHY MAGAZINE SEPTEMBER 2012

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>

atoz LIFE LO N G LE ARN IN G

>

BRAIN STIMULATION INCREASES AND STRENGTHENS YOUR BRAIN CELLS AND THE CONNECTIONS BETWEEN THEM.

°

E | Enter a race

Racers are fit with a purpose; instead of just working out to burn calories, they’re training for race day and learning how to optimize their performance.

F | Finish your degree

®

There’s no time like the present to turn your tassel – whether for the first or second time. With university extension

programs and online courses available from home, earning a degree is more convenient than ever.

G | Genealogy

¨

K | Keep in touch

likely lower your risk of dementia. Call, email, blog-browse, write letters, or even go out for a bite. In addition to stimulating and strengthening your brain, socializing lessens depression that can result from isolation.

Putting together the real life puzzle of ancestors, family records, documents, and personal stories puts your brain in constant search mode, ever reading, sleuthing and uncovering your own personal history. To start your search, go to www.familysearch.org (free), Ancestry.com (subscription), or www. genealogy.com (subscription).

H | Humanitarian aid project

˚

Don’t just watch the news, be a part of it. The next time you hear of a natural disaster or a war-torn country in need

O

L | Learn a language

Don’t excuse your French – or whatever language you prefer – it keeps your brain in tiptop shape. Studies

show that bilinguals are more creative, sharper problem solvers, and flat out smarter than their monolingual counterparts. It’s all Greek to me!

.

Genealogy is like an addicting marathon-scavenger hunt for your brain.

Closeness with family and friends will

M | Mind games

No, not the brainwashing and subliminal message tactics of the Cold War – think Sudoku, crossword puzzles, and brain teasers et al. These games and exercises are designed to whip your wit into tip-top shape and keep it

that way. Even board games (Cranium, for one) can give your brain a workout. For cool mind games, visit HealthyMagazine.com, keyword “games”.

N | Nutrition class

Nutrition knowledge helps your brain two fold: 1) you’re learning, and 2)

eating the right foods enhances brain

(i.e. tonight on the 10 o’clock news),

function and prevents degeneration.

contact a local relief agency and ask

The chief neural nutrient is healthy fat.

how you can help. Even better, make

Monounsaturated fats and Omega-3s

V | Volunteer

class. You’ll not only learn how to use

Volunteers help themselves to better

(fully) that crazy contraption called a

health while helping others. A study

camera, you’ll also learn the skills of

by the Corporation for National and

photography so you can capture every

Community Service showed par-

v

moment in display-worthy fashion.

Q | Quilting & crafts

who volunteered at least 100 hours annually. Benefits included physical health, mental health, longevity, a

lost art of concentration and being in

personal sense of accomplishment,

the moment. They have a meditative

and less depression.

quality to them,” says Carl Honore,

-

Canadian author of In Praise of Slow-

W | Wax poetic

ness. Visit CraftYarnCouncil.com or

Forget the shrink, just setting a pen

drawspace.com for tips.

to paper can distress and detox

R | Road trip

å

your body, while freeing up volumes of working memory. Pent up stress

Are we there yet? A nostalgic relic of

and emotional baggage actually

American family vacations, the road trip

produces volatile toxins in your

is all about the journey and the adven-

body. Penning these experiences is

turous stops along the way. For a group

like a deep spring-cleaning for your

of collegiates, a family of six, or empty

mind and body, leaving you healthy

nesters, the open road offers miles and

and refreshed.

miles of learning. Visit national parks, monuments, historical sights – just grab a map, hit the road and become your

Z

own tour guide.

S | Specialize a skill

b

X | Exercise

“Physical exercise is essential for

maintaining good blood flow to the brain as well as to encourage new brain cells. It also can significantly…

Hone in your favorite hobby and really

protect against those risk factors for

become a pro by taking a specialty

Alzheimer’s and other dementias,”

class. From technology to metal work,

says the Alzheimer’s Association.

oil painting to gardening and everything

Exercise that engages the mind – like

in between, specialty classes (generally

yoga, hiking, biking, kickboxing, or

held in the evenings for working adults)

any new exercise – offers additional

help you become a jack-of-all-trades

brain benefits. Also, combining

and a master of one.

learning and physical activity

j

boost brainpower, but saturated and

by contacting one of many humanitar-

trans fats fry brain cells like the 60s. The

ian aid organizations online.

right carb and protein sources also feed

T | Travel

your genius. Check local fitness centers,

Whether for business or pleasure,

ticular benefit for adults over age 65

“Slow hobbies help you cultivate the

your next vacation a service vacation

I | Instrument

,

capture it by taking a photography

increases recall (i.e. riding a stationary bike while reading). So get out

Ç

and get your body moving.

colleges, libraries, health food stores,

travel offers great gains for your body

Ever wanted to play the drums? The

and spa resorts for nutrition and cook-

and mind. The change of landscape

Y | Yoga

guitar? Playing a musical instrument

ing classes.

prevents your mind from stagnating,

Of all types of exercise, yoga tops

and a vacation provides time to recon-

the charts for mental fitness benefits.

nect with family, exercise, rest, and

Not only do yogis increase physical

experience new places and cultures –

strength, flexibility and endurance,

all of which keep your mind young.

they also increases mental strength,

benefits the development of certain parts of the brain, studies say, helping adult minds stay alert and active; it even sharpens memory, helps prevent

m

Alzheimer’s, and relieves stress.

O | Outdoor adventure

Q

To refresh your brain, take it outside. The outdoors prompt a little more

\Ú / flexibility and endurance.

routine, taking fresh air straight to your

U | Uptake your omega-3s

We love clubs for two reasons:

cranium. For a real brain boost, add

Omega-3 fatty acids are vital to brain

Lions and tigers and bears, oh my!

they offer sociality and fun, educa-

adventure. Backpacking, rock climbing,

health. Omega-3s lube your great gray

The local zoo or aquarium is a great

tional group activities. Try a book club,

deep-sea fishing – as long as you keep

machine, improving brain cell commu-

place to up your intellect – why

yacht club, swim club, travel club,

your noggin safe, adventure strength-

nication. The best sources of omega-

do you think it’s a classic field trip

tennis club, cooking club, or the GenX

ens your mind and your might.

3s: fish, namely wild salmon, herring,

locale? Zoo visits boast the same

and sardines. Eating fish helps cut the

benefits as travel – family time, exer-

risk of Alzheimer’s, arthritis, cancer,

cise, and new experiences. It’s kind

diabetes, heart disease, and stroke.

of like a safari, but close to home.

J | Join a club

version of a club – a blog. Either way, it’s like-minded folks gathering for the sake of learning and swapping tips.

Facebook.com/HealthyMag

activity than your indoor couch/desk

µ

P | Photography

There is beauty all around. Learn to

Z | Zoo

HEALTHY MAGAZINE SEPTEMBER 2012

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inspire

tip You cannot change the wind, but you can adjust the sails.

He that is good for making excuses is seldom good for anything else.

-Benjamin Franklin

I WANT TO LIVE

a healthy lifestyle and

stick to it

LET’S FACE IT — LIVING A HEALTHY LIFESTYLE CAN BE CHALLENGING, AND MAKING EXCUSES FOR THAT SLICE OF PIZZA IS EASY TO DO: IT WAS THE LAST SLICE AND YOU DIDN’T WANT IT TO GO TO WASTE, OR YOU WERE IN A RUSH AND NEED A QUICK BITE. YOU GET OUR DRIFT. However, excuses can sabotage your progress. Instead of making up another excuse for that candy bar, grab your journal and write down all of the excuses you make in order to eat something you shouldn’t. Keep your journal handy because you’ll likely come up with new ones over the course of your plan.

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HEALTHY MAGAZINE SEPTEMBER 2012

After you’ve written down your excuses, alongside each one, list a way to combat the excuse. For instance, if your excuse for your morning McDonald’s run is that you don’t have time to prepare a healthy breakfast, then next to that excuse, write, “Get up 30 minutes earlier” or “Prepare a bowl of fruit the night before.” Sure, you might still make excuses every now and then, but when you look back at your journal, you’ll see how easily you can overcome those excuses and come up with solutions that will get you back on track to a healthier you!

Staying Positive

Mantras are sounds, words, or phrases that calm us and direct our thoughts and actions. At Bikini Bootcamp, we use mantras to keep ourselves focused and renew motivation. You cannot change the wind, but you can adjust the sails. We all have things about ourselves we wish we could change — the color of our eyes, the width of our hips, the way we sometimes snort when we laugh. Feeling frustrated about those things you can’t change — especially other people — doesn’t help. Instead, work on changing your attitude. Embrace who you

Healthy-Mag.com


are, including those things you can’t change, and don’t let the negativity of others discourage you from moving toward your goal. You are a strong, focused individual who can accomplish anything you set your mind to!

Help From Friends

Peer pressure isn’t just a negative thing — your friends can also push you to do what you’ve got to do to get where you want to be. It’s always an uphill battle to break away from bad habits and develop good ones; let your friends be a support system. It worked well for local Curves Fitness member, Linda Jones, who says: “When you’re out to dinner, it just takes one person to say she wants dessert — and even if you’re full, forget about it! I told my friends I wanted to start eating better, and they were all very supportive. Movie night included butter-free popcorn and diet soda, while eating out starting including salads and grilled chicken. We tell each other how much better we look as a result, and we watch each other, which means fewer moments of weakness.”

Midnight Snack? Fight Back!

If nighttime noshing is your downfall, don’t despair! Challenge yourself to stay on track by closing down the kitchen. Yep, that’s right! After your last meal of the day, wrap-up any leftovers, wash the dishes, clear off countertops, shut off the lights, and shut the door (if your kitchen has one). This will remind you that snacking is off limits if your tummy starts rumbling once you hit the hay. Also, keep a glass of water by your bedside so you don’t have to go running into the kitchen if you need a drink. Remember, no excuses!

Hit An Exercise Plateau?

Sometimes, no matter how closely you stick to your fitness plan, the scale keeps staring you in the face with the same number. Hang in there! Weight-loss plateaus can be frustrating, but practically everyone experiences them. What can you do? Take a closer look at what you’re really eating: Pay attention to portion sizes…they sometimes tend to “grow” after some time on a weight loss program. Pull out your measuring cups and spoons and start using them on a regular basis to ensure you’re eating the right amounts of food. You might also try bumping up your exercise routine — pushing yourself a little harder by increasing the intensity of your workout or exercising for 15 additional minutes might do the trick. If all else fails, wait it out. Yes, it’s hard, but if you stay the course with your healthy habits and don’t give in to frustration, it’ll only be a matter a time before the pounds start falling again. Water retention and other physiological factors related to an adjustment in your blood-sugar metabolism may be keeping your weight from dropping. Just keep on doing your best! Your body should soon adjust to your new regimen, and that scale needle will start moving again.

-

CALLAY TOD LL ~ ~ FACIALS SPE

go to

www.Healthy-Utah.com For more information

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HEALTHY MAGAZINE SEPTEMBER 2012

49


inspire How challenges can be good for youâ&#x20AC;&#x201D; if you let them.

THE STUMBLING BLOCK VS THE STEPPING STONE

Astronauts returning home from the International Space Station have forty percent less muscle capacity than when they left. The reason for this, according to wired.com, is the lack of pressure on the muscles in space. The muscles lack any challenge to help them maintain strength.

SOURCE: STARDOCS MEDIA

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HEALTHY MAGAZINE SEPTEMBER 2012

Lack of adversity negatively affects not just these astronauts, but all of us. And it isnâ&#x20AC;&#x2122;t just physical adversity that matters. Scientific research says that mental and emotional adversity has its purposes as well, which might be a surprise to some.

Healthy-Mag.com


Find some new reasons to be grateful for bad situations. GREATER EMOTIONAL RESERVES Astronauts who’ve been up in space for years are ill prepared for any difficult task once they get back to earth. Likewise, if we’ve never had a challenging life ordeal, we are not well prepared for the days ahead. An article by Dr. Bill Knaus, EdD, in psychologytoday.com says that adversity can help build resilience and can deconstruct our irrational expectations about life. “Believe that you should always be prepared for the unexpected, and I can practically guarantee that excess stress will shadow your days,” he wrote, explaining an irrational belief many people have. As we meet challenges and face them well, we are essentially doing an emotional workout, making ourselves emotionally stronger.

POSITIVE EFFECTS OF TRAUMA A unique body of research is discovering the lighter side of dark moments. Researchers are discovering that illness, divorce, separation, assault, accidents, natural disasters and more can act as catalysts for positive change. Stephen Joseph, a pioneering psychologist and leading expert in this field, co-directs the Centre for Trauma, Resilience, and Growth. In his book What Doesn’t Kill Us:The New Psychology of Postraumatic Growth, he writes that we all can have something in common with superheroes. “Stories about superheroes are metaphors for the challenges we face in life,” he writes. “Heroes encounter a life-changing traumatic event.They could crumple in the face of the tragedy, but instead it awakens them to new knowledge, strength, or wisdom. Life is forever changed: their tragedy redefines who they are, and what they must do with their lives.” Research, according to Joseph, says that anywhere between 30 and 70 percent of people report positive effects of trauma. In a study titled Measuring the Positive Legacy of Trauma, published in the Journal of Traumatic Stress, Richard Tedeschi and Lawrence Calhoun put positive benefits into three categories: Changes in self-perception, changes in interpersonal relationships and changes in life philosophy.

HOW TRAUMA IMPROVES SELF-PERCEPTION Research compiled by Tedeschi and Calhoun found that emotional growth was a positive outcome of challenges. In one study, researchers interview passengers on a cruise ship that had sunk.The study showed that 83 percent of people who survived the disaster reported feeling more experienced about life. Other studies showed that people who had experienced cancer felt stronger and more self-assured. Challenges have a tendency to reshape our character into something better than it was before—if we have the right outlook.

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BAD EXPERIENCES CAN IMPROVE RELATIONSHIPS Mothers with prenatal medical problems often report having closer family relationships, emotional growth and greater appreciation for their child. Another study looked at adults who had lost a parent, and these adults often reported having felt a deepened relationship with others. Even those who had experienced the horrendous crime of rape reported positive outcomes, like improved decision making ability, and understanding of how to protect themselves in relationships. One study found that 25 percent of rape victims valued themselves more and handled relationships better since being raped. Finding something good in an act so terrible and destructive goes to show that few experiences need be completely negative.

STRONGER OUTLOOK ON LIFE Gloomy experiences sometimes make the future brighter. The bereaved often report having a better appreciation for their own existence, research shows. Many mothers with sick newborns report having a better perspective on life. Researchers interviewed female cancer patients and 60 percent of these patients reported having a better perspective on life since going through the ordeal. For those on the sinking cruise ship, 94 percent say they no longer take life for granted and more than 70 percent say they are now living life to the fullest.

THE GRITTY ARE MORE SUCCESSFUL Intelligence and raw talent only account for a fraction of the success people have, some researchers claim. Those with grit and passion for what they are doing often have the edge needed for eventual success, according to a study from the University of Pennsylvania. Grit, along with personality and creativity, are factors that matter, and these are factors largely shaped by experience, positive or negative. In a heavily cited paper on the subject, director of the National Research Center on the Gifted and Talented Joseph Renzulli wrote that perseverance, endurance and hard work are key factors in success, along with ability and creativity. How can we have perseverance without ever experiencing a challenge? How can we endure if we have no emotional resilience built up from hard times? As we learn about and experience the positive side of hard times, this doesn’t mean we should go looking for trouble. Life dishes out plenty of hard times without our help. But when challenges arise, science and astronauts teach us that searching for the positive can change that challenge from a debilitating hole into stepping stone to greater character.

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inspire

EDIT your LIFE Why struggle balancing your time when you can just simplify? Written by Tamarra Kemsley

You might be surrounded by post-its (or for the more tech-savvy kind, phone alerts are buzzing every five minutes) and feel like you have to schedule your bathroom breaks. Or maybe you suddenly realize that you’ve missed the past two meals because you haven’t had a moment to stop. Perhaps you are the family chauffeur all day. Maybe your eye is twitching in your work presentation. You’ve just remembered that you have to run the kids to soccer practice at the same time that the pot roast needs to be taken out of the oven or your deadline at work is due and you haven’t even begun that project. There’s no denying it: you’ve got too much going on. Unfortunately, there’s no trick to suddenly infusing more hours into anyone’s day. In the end, something has to give—and it obviously can’t be you. It can be challenging to cut anything out, especially when all of it seems necessary. Here are four things to keep in mind when deciphering what’s really worth your time.

KIDS DON’T HAVE TO HAVE IT ALL With the social pressure of giving a child every opportunity, it can seem counterintuitive to good parenting to pull your child out of activities; however, this is exactly what many families need most. By limiting the activities your son or daughter participates in, you’re demonstrating that family is more important that extracurricular activities. This, in turn, allows you as a parent to spend more time at home with all your children rather than rushing everyone to and fro like a free taxi service. Of course, some degree of organized activity is good and healthy, but by allowing your children to choose certain activities you are encouraging them to decide what is most important to them and to excel in those particular areas.

DON’T COMMIT OUT OF GUILT Whether it’s obligations to your local faith community or the PTA, it’s important to make sure you engage for the right reasons. A feeling of wanting to benefit the community is much more likely to provide for a positive experience than a vague, weary feeling of what one “should” be doing. Ultimately, spreading yourself too thin will likely just result in a feeling of inadequacy as you struggle to live up to a wide range of demands.

LEARN TO DELEGATE MULTI-TASK As Americans, we seem to want to multi-task at all the wrong times, like when we’re driving. On the other hand, turning on the radio to catch up on the morning news while getting ready for the day or using lunch hour to call Grandma and Grandpa are effective examples of multi-tasking. The next time you feel like you don’t have time, look at your schedule and see if there isn’t a place where things could neatly overlap.

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It is possible to do too much for your kids. In fact, children should learn to contribute to the household as well as being provided for by it. Making sure they can pack their lunch, do their own laundry and clean the kitchen up behind themselves are all critical skills kids will need as they grow up and leave the house. At first, delegating can be more work than actually just doing the chore itself. In time, however, that will change. Slowly increasing the amount of responsibility you give your children not only will lighten your load, but your children will experience a greater level of confidence in their own capabilities.

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food

The Raw Food

MIRACLE PHOTO CREDIT: WWW.WHALE.TO/A/BREAST_CANCER_PATIENT.HTML

The inspiring story of Shelley Abegg and how she beat cancer by eating good food, motivating people everywhere to see the effects a healthy diet can make on your health. WRITTEN BY STARDOCS MEDIA

By the time Shelley Abegg found out she had breast cancer in 2001, it had already advanced to Stage III—at which stage roughly 40 percent of patients die within five years. Shelley, now 51, never saw it coming because she never felt a lump in her breast. The cancer was in many small deposits, leaving her unable to detect it by touch. In fact, the only reason she got a mammogram was because her doctor suggested a woman of her age—44 at the time—should consider getting one. Once detected, she underwent surgery to have it removed. Subsequent tests revealed that the malignancies had spread beyond the margins of the surgery and doctors recommended more surgery, followed by chemotherapy and radiation.

YOU ARE WHAT YOU EAT

Something about that didn't sit right with Abegg however. Shelley grew up in a home that preached healthy eating, but never before had she tried eating just raw foods. Worse than that, friends, neighbors and doctors almost universally condemned her decision to decline conventional medicine in favor of a holistic approach. Abegg bravely faced her situation, but her courage extended further than most.

She dove into raw food cuisine and began getting creative. It wasn't necessarily tasty at first, according to her son, but it got better. And so did her health. People started commenting that Shelley looked younger than ever before—glowing skin, shining hair. Nothing like a cancer patient. At the end of the first year, tests showed she was winning the fight—a needed psychological boost to help her continue forward.

"When I first went down this road, ninety-nine percent of the people in my world were devastated that I would make such a radical and unwise decision,” she later wrote on her website rawfoodart. com. “Leaving the medical world for the raw food healing made most people very uncomfortable.”

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Abegg began living according to the famous phrase “you are what you eat,” something that helped carry her through the intense diet transition to raw foods. Raw food diets consist of fruits, vegetables, nuts, grains and seeds that are never warmed above 112 degrees Fahrenheit so they don’t lose nutritional value from heat.

More than a decade later, Abegg is cancer free and has since dedicated her life to spreading the raw food diet to others. Shelley now uses cuisine as an outlet for her artistic leanings, having started a business online called Raw Food Art. Her website has raw food recipes and inspiring stories of others who have adopted the raw food diet and found freedom in their health. She says she's never felt better.

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CARROTS, CANTALOUPE AND CANCER America will experience more than 1.5 million new cancer cases in 2012, according to estimates from cancer.org. Utah alone will have more than 10,000 new cases. The National Cancer Institute (NCI) says diet is a huge factor in cancer prevention. The American Cancer Society agrees, estimating that there will be more than 577,000 cancer deaths this year and that a third of those deaths will be related to obesity, physical inactivity and poor nutrition. “The best advice is to consume a mostly plant-based diet that limits red and processed meats and emphasizes a variety of vegetables, fruits, and whole grains,” the Society website says about cancer-preventing diets. While it is true that sometimes cancer strikes whether we’ve prepared or not, simple lifestyle choices, especially in our diets, can make an enormous difference. One of greatest proponents of using diet to prevent cancer is Brigham Young University’s Dr. Kim O’Neill, a leader in researching cancer prevention, detection and treatment. In 2002 O’Neill and his colleague Byron Murray, PhD, wrote a book called Power Plants, which combined large quantities of research showing the many health benefits of fruits and vegetables. “The single greatest thing you can do to reduce the risk of cancer is eat a balanced diet, including plenty of fruits and vegetables,” O’Neill wrote. “Fruits and vegetables are rich

in vitamins, minerals and phytochemicals that enhance your body’s defense systems such as the antioxidant mechanism, mitochondrial protection, DNA repair mechanisms, apoptic systems, metabolic physiology systems and the immune system, enabling you to fight disease-causing agents more efficiently.”

CHEMO VERSUS CAULIFLOWER The internet is littered with testimonials of people who claim to have been cured by a raw food diet rather than chemotherapy for a wide variety of cancers, including colon, breast and lung cancers. A host of potential side effects loom over patients undergoing chemotherapy, like anemia, hair loss, memory changes and nausea, to name a few. Chemotherapy and other cancer treatments can be destructive to the immune system, but raw foods do exactly the opposite, helping build the body’s immune strength. However, the science of how fruits and vegetables affect cancer isn’t well understood, so make sure you consult medical professionals before making any final decisions. Chemotherapy can still save your life. In conclusion, we don’t need to speculate on whether or not raw food is healthy. Eating your fruits and vegetables has been good since Mom scolded us for not eating our brussel sprouts. They can indeed help prevent cancer and a host of other deadly diseases. Whether you trust raw food with your life, however, is a different decision, one that can only be made by yourself.

"I am teaching the art of raw food as a career, not as the answer for curing cancer," she said. "It depends on the individual and where they are for themselves."

SOURCE: WWW.WHALE.TO

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food

NUTR ITIONAL aPEEL

Why you should consider eating your stems and peels

WRITTEN BY JESSICA GIRDWAIN

We tend to discard the rinds, peels and stems of most of our foods. However, research shows that the scraps are chock-full of flavorful nutrients. Consider the following for an a-peeling nutritional boost. ORANGE PEEL

The peel contains more than four times as much fiber as the fruit inside, and more tangeretin and nobiletin flavonoids with anti-cancer, anti-diabetic, and antiinflammatory properties. A 2004 study on animals suggests that these nutrients may even reduce harmful LDL cholesterol better than some prescription drugs. HOW TO EAT IT: Grate and sprinkle zest on green beans or asparagus. For dessert, simmer strips in simple syrup and cover in melted dark chocolate.

BROCCOLI LEAVES

A one-ounce serving provides 90 percent of your daily vitamin A requirement (the florets deliver only 3 percent). HOW TO EAT THEM: Cook the leaves as you would spinach. Blanch in boiling water, then sauté with olive oil, garlic, and salt.

WATERMELON RIND

A USDA study found that the tart white rind offers a high dose of citrulline, an amino acid that helps dilate blood vessels to improve circulation. HOW TO EAT IT: Throw the rind in a blender with lime and watermelon flesh to make an agua fresca. Add sugar, rum, gin, or vodka if desired.

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SWISS CHARD STEMS

A study by the Institute of Food Technology in Germany revealed that Swiss chard stems are loaded with glutamine, an amino acid that boosts the immune system and bolsters the body’s ability to recover from injuries and surgery. They're pretty, too! HOW TO EAT THEM: Tie the stems in bundles of six to eight with kitchen twine and braise them in vegetable stock, red wine vinegar, honey, and garlic for 20 to 30 minutes.

CELERY TOPS

The leaves are brimming with five times more magnesium and calcium than the stalks. They’re also a rich source of vitamin C and phenolics, potent antioxidant and anti-inflammatory compounds. HOW TO EAT THEM: Finely chop the leaves with parsley and stir into salsa, or use as a garnish on fish or chicken.

ONION SKINS

The papery skin contains more antioxidants than the onion itself. It’s especially rich in quercetin, which may reduce blood pressure and prevent arterial plaque. HOW TO EAT THEM: Simmer in stocks, soups, and stews for additional flavor; discard the skins before serving.

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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/HealthyMag

Brandon W. Fairbanks DMD, MS Board Certified Orthodontist

3300 North Running Creek Way, Bldg. F #102 (Across from Micron / IM Flash in Highland HEALTHY MAGAZINE SEPTEMBER 2012

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events.

sports&recreation

1st

1 SALT FLATS RUNNING FESTIVAL Includes a half-marathon,10-K and a

flat out 1-mile race. The experience of running on this natural wonder is like no other and you don't want to miss it!

redlinerunningcompany.com

1 REAL SL VS D. C. UNITED

HONOR MENTIOABLE N S: Breast C anc

realsaltlake.com

BEES VS RIVER CATS

1-3

slbees.com

er Aw Gynecolo gic Canc areness er Aware Physical ness Thera Healthy py Awareness Lung Mo nth

8 RACING WITH PASSION 5K

This is a 2 loop course through the beautiful grounds of "This is the Place Heritage Park." Overall Male Female Awards and Age group awards for ALL age groups.

8 SPANISH FORK HALF MARATHON & 5K

7th

8th

racingwithpassion.com

One of six half marathons in Run the Slam, incorporating 3.5 miles of the new Spanish Fork River trail. They track your times and rank you against other participants. You will receive a cool t-shirt and unique medal. Limited to the first 150 participants so sign up today!

realsaltlake.com

8 RUN FOR HER LIFE!

Join the 6th annual Susan Sandoval Run for

POPARTHEAVEN.ORG

Ovarian Cancer, 8:00 a.m. at Sugarhouse Park, Big Field Pavilion. Preregister at secure.uuhsc.utah.edu/ssrun/registration.

801.585.0067

15

WIDOW MAKER MOUNTAIN BIKE RACE

The Widow Maker starts in Snowbird's Gad Valley, a five mile 3,000 vertical foot climb to the top of tram. This race is for Mountain Bike only.

29 WILD STAMPEDE 5K

The fun and scenic 5k course begins and ends at Hogle Zoo. Afterward, enjoy food, music, awards and visit with a few of the zoo's animal ambassadors in the Zoo's Events Pavilion.

sports-am.com

22

REAL SL VS PORTLAND

16th

utahaazk.org

realsaltlake.com

23 GRAND TO GRAND ULTRA The Grand to Grand Ultra was

arts&entertainment

conceived to be the finest stage footrace on the American continent, allowing participants to experience the spectacular beauty of Kanab.

1-10

MOAB MUSIC FESTIVAL

7-31

THINK FLAT: THE ART OF ANDY WARHOL AND TAKASHI MURAKAMI

g2gultra.com

24 AUTUMN 10K RUN The Moab Autumn 10K Run will begin

and end at Swanny Park in beautiful Moab, Utah. Come and enjoy the cool fall weather!

active.com

27-29 RED ROCKIN' RENDEZVOUS ATV & UTV Participate in 3 trail rides a

day and a closing dinner.

435.259.8370

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HEALTHY MAGAZINE SEPTEMBER 2012

Music from around the world amidst the spectacular red rock canyonlands of Moab, Utah.

moabmusicfest.org

The works of Andy Warhol epitomize the notion of thinking flat, championing the every day and giving the seemingly low the same consideration as the high. Japanese artist Takashi Murakami has perpetuated this tradition of rejecting society's dictates of high or low in consumerism, art, and culture in order to disempower hierarchies.

moa.byu.edu

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1-30

ALADDIN

1-28

TARZAN

1-30

HAIRSPRAY

9/12 8th

tuacahn.org

haletheater.org

zero to social in five minutes

The broadway hit comes to Tuacahn!

tuacahn.org

8

OLIVIA NEWTON-JOHN

Rockstar Energy Drink UPROAR Festival comes to USANA Amphitheatre on October 4th with Avenged Sevenfold, Three Days Grace, Seether, Bullet For My Valentine, Escape The Fate, Sevendust, Black Tide, Art of Dying and Hell Or Highwater. www.uconcerts.com

20

OLIVIANEWTON-JOHN.COM

www.davisarts.org

19 ROCKSTAR ENERGY DRINK UPROAR FESTIVAL

TRAIN

Mark your calendars! Be at Gallivan Center September 20th when Train's Califormia 37 Tour with guests Matt Kearney and Andy Grammar rolls into town. smithstix.com

28 THE AUSTRALIAN PINK FLOYD

The Australian Pink Floyd Show brings the Exposed in the Light: World Tour 2012 to USANA Amphitheatre on Friday, Sep. 28th! ussana-amp.com

29 16TH ANNUAL SUNDANCE HARVEST MARKET Sundance celebrates the beauty of

the season and the rich cultural heritage of the region with its annual Harvest Market. sundanceresort.com

your area, For more EVENTS in Utah.com. visit Healthy-

tured, To have your event fea om althy-Utah.c email us at events@He

health&wellness

8th

8 LDS HOSPITAL COMMUNITY HEALTH FAIR

Learn how to enhance your health and wellness with free blood pressure checks, body weight analyses, cholesterol and glucose tests, diabetes education, healthy lifestyle info, disaster preparedness info, breast cancer info, a teddy bear clinic, a hands-on, interactive operating room, and fun and games for the whole family! The fair is at LDS Hospital, 8th Ave. & C Street, from 10 a.m. to 2 p.m.

ldshospital.org/801.408.1285

13 ALLERGY SAFETY PREP

Rocky Mountain Allergy, Asthma, and Immunology hosts a free back to school safety prep for children with food allergies and asthma at Davis County Fair.

rockymountainallergy.com

12 OBAMACARE EVENT

Attend the eye-opening event, "How Obamacare is affecting the dentist and doctor (personally)." The event will focus on the effects Obamacare will have on dentists/ doctors as individuals, like a potential 9% additional tax.

Facebook.com/HealthyMag

Join at 7:00 at 5132 N. 300 W. in Provo with food provided. Dentists and doctors only. Call by September 10 to reserve your seat.

801.717.2777

15 UTAH FERTILITY CENTER 5K

Utah Fertility Center is sponsoring a 5K with a raffle for a free IVF cycle! They will also hold a seminar on the 19th.

effortless social media management Social Media tools are worthless without a steady stream of relevant, engaging content. We make it possible for small businesses like yours to compete with larger brands by putting professional writers to work for you. Stardocs provides professional-grade content that will strengthen your online brand and develop a viable, impressively interactive social media presence.

801.492.9200

15 SAVE YOUR SKIN

Be a part of this 10k run/2 mile walk in West Bountiful to benefit skin cancer.

saveyourskin10k.com

801.369.2523 stardocs.com 59

HEALTHY MAGAZINE SEPTEMBER 2012


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HEALTHY MAGAZINE SEPTEMBER 2012

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Better for your heart. You’re not the only one depending on the steady beat of your heart. So, when heart problems occur, it’s important to get the best care available— at a hospital that can help you heal better, feel better, and live better. For more information, or to schedule an appointment with a heart specialist, call (866) 887–3999.

Top 50 Cardiovascular Hospital—Thomson Reuters, 2012 www.MountainStarHealth.com

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When a loved one needs emergency care, you want them to heal better, feel better, and live better — as quickly as possible. www.MountainStarHealth.com

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Healthy Magazine | September '12  

The September theme is INSPIRE. Focusing on lifelong learning, editing your life, and how to do it all yourself.

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