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HEALTHY MAGAZINE NOVEMBER 2012

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contents.

NOVEMBER 2012 VOLUME XII, № 11

FITNESS

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WHAT'S HAPPENING TO MY BODY?!

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IT'S ALL IN THE HIPS

Like it or not, our bodies do go through some real changes as we get older.

Make that waist-to-hip ratio normal and the risk of dying drops greatly—by more than two times, research showed. Otherwise, pay the price.

WELLNESS

10 12 26

28 30 14

GRATITUDE AS A LIFESTYLE There is a definite connection between gratitude & wellbeing. A habit of gratitude can contribute to a healthier, happier lifestyle all year long.

DIABETES AWARENESS & PREVENTION Diabetes is increasing at a startling rate. In the last decade, there has been a 33 percent jump in people with type 2 diabetes. Drastic improvements in your risk for diabetes can be made with only modest changes in behavior.

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FATAL FOOD ATTRACTION Don’t fall into that unhealthy longing for what you see in foodography. This hankering can take the beauty out of food, food which could otherwise be a form of expression and creativity.

THANKSGIVING!

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HOLIDAY HEALTH BATTLE PLAN The holidays are about family, fun and food, and we shun anything that tries to take away from those joys. But we also worry about our weight during the festive time of the year, which can take the pleasure out of family meals. These meals should warm the heart, not make you feel guilty.

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Letter from the Editor

S

omewhere along the way we got the notion that more is better. Unfortunately we spend most of our time pursuing more, which means we aren’t content with less. (Or simply just content, period.) Whatever happened to ‘less is more’? And, to simplify, more of what? Or less of what? That’s the key question.

written by John A. Anderson

Feast on Life. materialism, but don’t seem to be gaining much ground in areas of real importance. As the holidays, and all their materialism tidal-wave around us, we need to consider some fundamental questions about where we’re going, and why.

– The All Consuming Epidemic, by John de Graff. He

For Example: If money were no object, what would you do in life? If you have only 5 years left to live, how would you change your life? If you had only a day to live, what did you NOT get to do, or become?

points out that Americans boast a higher GDP than

It’s not about just sustaining or materializing

Europeans because Europeans use a larger portion

life. It’s about truly living life. Life isn’t a race or a

of their productivity for leisure, and leisure isn’t a

competition to win; it’s a canvas to paint or a blank

GDP ‘product.’ “Americans,” he notes, “work nearly

page on which to write. How poetically do you live

nine weeks longer each year than the Western

your life? How often do you seize the day? Can you

Europeans.” And yet Europeans seem to be faring

define what’s deeply meaningful in your life? Do you

much better than we are in terms of general health

live your life pursuing or strengthening that meaning?

rates. Coincidental? He continues:

Which would rank higher – your job or family, your

I read some striking statistics in the book, Affluenza

stuff or your friendships? Do you take time for “We (Americans) have the most product, the

creativity and spirituality in your life?

widest choices, but is that what life is about? I think our priorities are out of whack. We have

Typically, when people honestly answer these types of

the greatest gap among industrialized nations

questions, having more or enough isn’t as important

between rich and poor, and that seems to press

to them as having intimacy and connection with

everybody to compete to live like the people at the

the ones they love, and personal inner growth. Not

top. We focus on producing and consuming stuff,

surprisingly, much of what we really want doesn’t cost

and we’ve forgotten that all of these other values

a lot of money. But pursuing our dreams does require

are losing out: friendships and family, health and

management of money, and sometimes choosing to

civic participation, a future for our children.”

downsize and apply a budget.

Healthy MAGAZINE

®

WITH

NOVEMBER 2012 VOLUME XII, № 11 EDITOR-IN-CHIEF

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

Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER

Kenneth J. Shepherd | ken@healthy-mag.com DESIGN EDITORS

Phillip Chadwick | Kelsey Jones design@healthy-mag.com MANAGING EDITORS

Michael Richardson | Emma Penrod editor@healthy-mag.com ONLINE EDITOR

Ashley Romney | ashley@healthy-mag.com MARKETING DIRECTOR

Heather Hooke | heather@healthy-mag.com DIRECTOR OF OPERATIONS

Sandy Wise | 801.369.6139

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Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS

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.

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I consider this to be a profound spiritual crisis.

For me it all comes down to time. How we spend it –

Think about it – we now earn three times as much

how we consume it. Time is what you really need to

as our grandparents did, so why aren’t we three

give to others, and really, what you want from them.

times as happy? Income and earning money gets

Time is money, and your attention and focus is a gift.

emphasized more than happiness, family, or even

Think about that as you decide what to ‘get’ your

freedom. We daily jog on a sturdy treadmill of

mom for Christmas this year.

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lifestyle gratitude as a

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“Rest and be thankful.”

- William Wordsworth

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What is your lifestyle?

For many of us, Thanksgiving is simply an excuse to stay home from work, watch football and stuff ourselves with delicious food. Reflecting with gratitude on the year's “harvest” of blessings is sometimes lost amidst the trips to the grocery store, college football games and couponclipping in anticipation of day-after-Thanksgiving holiday sales. What we may not realize is that consistent gratitude can benefit those who are grateful. A study published in the February 2003 issue of the Journal of Personality and Social Psychology helps to support the popular notion that gratitude does have a positive effect on our emotional and physical health. Researchers Robert A. Emmons, of University of California-Davis, and Michael E. McCullough, of University of Miami, led a series of studies to investigate whether gratitude is just something “happy” people experience or if gratitude can actually affect well-being. Researchers used techniques to encourage participants to focus either on gratitude, hassles or a neutral focus. Over a period of weeks, the participants indicated their mood, predictions for future well-being, health habits, physical health symptoms, instances of helping others, etc. The results demonstrated that gratitude did have a positive effect on mood and the likelihood of participants helping others. Also, in a more extensive study with a group of participants with neuromuscular diseases, participants reported sleeping better. Although the exact connections of gratitude to well-being may need to be further studied for scientists to understand the exact links between them, it certainly doesn’t hurt to be grateful, and if anything, a habit of gratitude can contribute to a healthier, happier lifestyle all year long.

How to incorporate thankfulness into your holiday and your daily life: GIVE EACH OF YOUR FAMILY MEMBERS A “GRATITUDE JOURNAL.” Encourage them to write about something new each day that they are grateful for.

THINK OF SOMEONE that has inspired feelings of gratitude in you and write that person a letter expressing your thanks. SAY THANK YOU. If you have children, have a family activity where they create “thank you” cards for family members, teachers or friends, and help them to deliver or mail them. VOLUNTEER. By doing good things for other people, you will recognize the good things people do for you. Facebook.com/HealthyMag

MEDITATE. Say a prayer of simple thanks.

REFLECT. Take time out of your day to reflect on the good things in your life, whether it be through relaxation, yoga, a bubble bath or a nature walk. Clearing away the hassles and appreciating the world around you will lead to greater appreciation of life. DO A GOOD DEED. Do something good and do it anonymously. This takes away that feeling of “owing people” and feeling “owed” for our good acts. Plus, it’s fun! SERVICE. Offer to help someone without being asked. HEALTHY MAGAZINE NOVEMBER 2012

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THE BODY HEALTHY FACTS AND FIGURES

Diabetes Awareness Mo. A

R U D E

A W A K E N I N G

B HEALTHY

The demand the growing number of seniors has put on the medical community has sent many into overdrive to develop new strategies to deal with the rapidly increasing geriatric population. Experts warn that medical, social and financial problems will be fast upon us and that the world is just beginning to realize the magnitude of these problems.

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Health experts blame the increase in diabetes largely on the parallel rise in obesity and unhealthy lifestyles. We may be eating too much fatty food and sitting too long in front of computer and TV screens instead of getting sufficient exercise. The rise in North America’s aging population is also considered a contributing factor. Doctors say the news is alarming because diabetes is largely preventable. They emphasize regular exercise and a healthy diet go a long way toward prevention.
“Especially worrisome,” says Dr. Mladen Vranic, a diabetes researcher and past chair of physiology at the University of Toronto, “is the fact that type 2 diabetes is now rising steeply, not only in those formerly most affected [people over 45], but also among young people in their 30s and even teenagers.” This means that the effects may now be disabling people in their prime and shortening their life expectancy.

50

yrs

2 3 4

one in every three Americans will have diabetes, according to The CDC. That’s 165 percent more people with the disease by the year 2050. The statistic comes from researchers who identified trends in the health data of 360,000 Americans. TIMES MORE LIKELY A MAN WILL DEVELOP DIABETES IF HE HAS LOW TESTOSTERONE, REGARDLESS OF BODY MASS, ACCORDING TO THE THIRD NATIONAL HEALTH AND NUTRITION EXAMINATION SURVEY.

risky business

1 out of 3 diabetes cases is undetected IT DOESN’T HAVE TO BE THIS WAY. DOCTORS COULD DETECT EVERY SINGLE CASE OF TYPE 2 DIABETES IF EVERYONE MADE REGULAR VISITS TO A DOCTOR. DIABETES TESTING SHOULD BE CONSIDERED EVERY THREE YEARS, BEGINNING AT AGE 45, ACCORDING TO CURRENT GUIDELINES.

RECENT STUDIES SHOW THAT A BRISK 30-MINUTE WALK, FIVE TIMES A WEEK AND SHEDDING 10 POUNDS CAN NOT ONLY KEEP YOUR HEALTH IN CHECK, BUT IT CAN CUT YOUR RISK OF TYPE 2 DIABETES IN HALF.

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HEALTHY MAGAZINE NOVEMBER 2012

KNOW THE SIGNS Possible symptoms of type 2 diabetes include excessive thirst, frequent urination, sudden weight loss, fatigue, blurred vision or tingling and numbness in the hands or feet. Check with your doctor if you have any of these symptoms, particularly if you’re overweight. And also check with your local American Diabetes Association branch. Some may be offering free screenings.

olive

15 LOWER YOUR RISK, SAVE A LIMB

Diabetics are at 15 times the risk of experiencing limb amputations following initial injury as compared with the non-diabetic population. Five to 15% of diabetic patients require an amputation at some time in their lives. Diabetes is the leading cause of lower extremity amputations, which are also on the rise. Consider 65,000 amputations in 2010, up from 54,000. In 1990.

x

Often called The Silent Killer, diabetes is a growing epidemic, which can cause blindness, kidney failure, heart attacks and strokes. Almost 19 million Americans are diagnosed with diabetes, yet more than seven million Americans have it, but aren’t aware of their condition. Millions of Americans don’t realize they have the potentially deadly disease, and that ignorance could cost them dearly. Diabetes is increasing at a startling rate. In the last decade, there has been a 33 percent jump in people with type 2 diabetes. Drastic improvements forever in your risk for diabetes can be made with only modest changes in behavior.

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COVER

the numbers don’t lie:

STORY

Diabetes Prevention Now that’s something worth celebrating

A SOCIAL EPIDEMIC:

For a country so obsessed with health and being thin, we sure take the cake (and eat it too) for our unhealthy status.

S

ince the ‘90s, the American

population has heard warnings of a diabetes epidemic. Then, early in 2001, the experts saw their devastating predictions come to fruition in what the government called “dramatic evidence of an unfolding epidemic.” Since then, we have lived among the epidemic which continues to plague our nation. Stats like, “8.3 percent of Americans have diabetes”; “One in three children born since 2000 will develop diabetes in their lifetime”; or “Diabetes sucks $132 billion from the US economy annually” are nothing new in the daily news. We know the facts. In fact, they have become as commonplace as to desensitize our proactivity against diabetes. We need to start acting responsibly for the knowledge and warnings we receive. Individually, we need to ask, “What am I doing to prevent diabetes?” As a nation we need to ask, “Why do doctors diagnose about 1.9 million new cases of diabetes each year?” More importantly, “Why do federal experts predict that the diabetes epidemic will continue unabated?” We interviewed local medical specialists to hear their take on why the diabetes epidemic still reigns strong and what we need to do about it.

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HEALTHY MAGAZINE NOVEMBER 2012

Written by AUBREY MERRELL

ASK A HEALTH EXPERT Insider Advice From Diabetes Specialists

Who is most at risk and is there a cure? We cannot change our genetic inheritance or ethnic makeup but we can implement strategies to live a healthier lifestyle. This may be the most important factor in diabetes treatment; as in many cases, type 2 diabetes can be prevented or at least delayed, and for those who already have the disease, the complications can be greatly reduced … Exercise as well as diet are central to the control of diabetes complications, says Judy Rogers, BSN, RN, CCRC, Division of Endocrinology, Diabetes, and Metabolism at the University of Utah School of Medicine.

Does exercise lower the risk of diabetes? While many people with diabetes need to take medication to assist with control, diet and exercise remain the cornerstones of treatment. In the September 2007 issue of Annals of Internal Medicine, Ronald J. Sigal, MD, MPH, from the University of Calgary reported that the combination of aerobic

2

Nearly two out of three Americans are overweight. Half of these overweight Americans are frankly obese. This is twice as much obesity as in 1980, according to Daniel J. DeNoon with WebMD.com.

Diabetes in the United States is a big problem, with 25.8 million children and adults in the United States—8.3% of the population—have diabetes, the government calls dramatic evidence of an unfolding epidemic.

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and resistance training provide the greatest improvement in glycemic control, and that progression to diabetes among obese persons and those with pre-diabetes is not inevitable. Many studies have shown that weight loss and increased physical activity can delay or completely prevent the onset of type 2 diabetes and its many debilitating and life threatening co-morbidities and can decrease the complications for those who already have diabetes.

With every emotion and every situation, we are surrounded by food. With a type 2 diabetic, it’s about controlling that. As a person’s BMI increases, their risk for cardiovascular disease and diabetes increases, as well as their risk for other chronic diseases, says Erin Miller, RDCD, Dietician and Weight Management and Bariatrics specialist. Erin writes, "Keeping a person’s BMI within healthy limits is key. To do this, an important first step is watching and controlling portion sizes. Sadly, typical restaurant portion sizes are unbelievable huge. So, along with diabetes awareness and education, we need to emphasize and practice portion restraint. It's a tricky diet world out there, and confusion abounds. Consider carbohydrates. So much is published it's hard to decipher good from bad and proper portions. Likewise, understanding how fat and sodium affect us for better or worse is essential. This awareness starts with reading food labels and then avoiding foods with high levels of sodium, fat, sugar, and processed carbohydrates (carbohydrates with little to no fiber content). By far the best step in awareness is self-awareness. Keep a log/record of your food and activity. This really opens our patients’ eyes to see where they are starting from. We see great results from food journals because it provides a way for our patients to educate themselves and tell themselves where they need to change." When choosing a diet, do not eliminate any food group. Each food group contains certain vitamins and minerals — ­­ don’t cheat your body. Healthy-Mag.com


Diabetes Awareness Mo. Learn what an appropriate portion size is. Be physically active. Lose weight and keep the weight off. Research definitely shows that physical activity keeps weight off and keeps diabetes at bay. Obesity is a multifaceted disease affected by our lifestyle, food choices, and genetics. Our genetics may load the gun, but our habits pull the trigger.

There are several things we can do to combat diabetes. First, we need to look at the onset of weight gain caused by the simple pleasures that we’ve taken too liberally. We now live a sedentary lifestyle with a poor diet full of appetite stimulants and poor dietary education. Diabetes is nondiscriminatory! Children eat these appetite stimulants on a regular basis. Take a peanut butter and jelly sandwich: the bread, the peanut butter, and the jelly may all contain high fructose corn syrup, an appetite stimulant present in most foods we eat as Americans. A lot of it comes back to lack of education. Most parents and adults do not understand what we need to put into our bodies and they are not aware of the appetite stimulants in the food they eat and feed to their children. Parents have a huge responsibility, and a lot to learn. Children, who learn by example, will tend to mimic our habits. If we exhibit a lifestyle of moderate eating, fun, frequent exercise, and healthy, educational activities, chances are high our children will follow suit. The best thing we can do is educate ourselves on proper health and live in balance. Balance comes down to a common sense approach of being healthy through proper diet and exercise. These days, people tend to be too impulsive and gimmick, or fad-oriented in terms of healthy habits. It's quite unnecessary when you consider that weight management is actually very simple: what you put in is what you get out. You have to give the body what it needs to perform. Fortunately we live in a community with multiple fully comprehensive educational weight management programs, with dietitians, counselors, physical trainers, and bariatric surgical treatment as needed. These offer a multidisciplinary approach with a team of specialists. With education, the best results come from learning from the very beginning how to feed yourself and Facebook.com/HealthyMag

YOUR

HEALTH

16 ways to escape

how to feed your family. Health is truly a family affair, coming together as a family to learn a healthy lifestyle and balance. “If we can help people as children or even newly married adults, then we can start fighting this epidemic. It starts with education, we have to educate everyone,” says Miller.

An article entitled “Lung Cancer Prevention” might plainly say, “Um…quit smoking.” Just like lung cancer, we can control the growth of type 2 diabetes by actually making the healthy lifestyle choices we have heard for years. Remember, “our genetics may load the gun, but our habits pull the trigger.” Here are 17 things you can do RIGHT NOW to prevent type II diabetes.

the diabetes sugar myth

1| EXERCISE. National studies prove that exercise alone is the single

Myth: Eating too much sugar causes diabetes. FACT: The answer is not so simple. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors. Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories from any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2 diabetes. The American Diabetes Association recommends that people should limit their intake of sugar-sweetened beverages to help prevent diabetes. Sugar-sweetened beverages include beverages like:

• • • • • • •

regular soda fruit punch fruit drinks energy drinks sports drinks sweet tea other sugary drinks.

These will raise blood glucose and can provide several hundred calories in just one serving.

See for yourself: Just one 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar! One cup of fruit punch and other sugary fruit drinks have about 100 calories (or more) and 30 grams of carbohydrate.

the growing epidemic

most important factor in diabetes prevention and control.

2|AVOID APPETITE STIMULANTS.

Food and beverage companies sneak appetite stimulants into the majority of our food to make us eat – and thus buy – more food. Search out and avoid the following: high fructose corn syrup (in almost everything we eat!), food colorings, MSG or Hydrolyzed Vegetable Protein, nitrites and nitrates, and others.

3|EAT MORE FRUITS & VEGETABLES. Barbara Rolls, PhD, author of The Volumetrics Eating Plan says, “Stock your kitchen with plenty of fruits and vegetables and at every meal and snack include a few servings. Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar.”

4|GO FOR WHOLE GRAINS. Whole wheat breads and baking

flour, brown rice, cereals and crackers with at least five grams of fiber per serving, and popcorn. These keep you full longer than refined white grains and also promote heart health.

5|EAT SMALLER PORTIONS to prevent the glucose/insulin roller-

coaster from overeating. Use smaller plates, bowls and cups to make your meals look bigger and not feel portion deprived.

6|EAT IN. Restaurant food contains more fat, calories than homemade meals.

7|EAT 4-5 SMALL, SENSIBLE MEALS throughout the day. This keeps your glucose from spiking, balances insulin production, and supports a healthy, high metabolism.

8|LEAN PROTEIN AT EVERY MEAL.

Protein helps you feel full longer and ebbs those late afternoon munchies. Tasty options include lowfat yogurt, soy, eggs, beans, fish, and small portions of nuts.

9|DRINK 6 TO 8 GLASSES OF WATER PER DAY. Water consumption is one of the best ways to curb your appetite.

10|EAT BREAKFAST EVERY DAY to kick-start your metabolism and prevent insulin levels from plummeting around 10:30 AM.

11|USE NON-STICK COOKWARE & COOKING SPRAY instead of oil to decrease the fat and calories in your meals.

12|USE SPICES INSTEAD OF SALT to decrease your dietary sodium. Spicy foods also boost your metabolism.

13|KEEP A FOOD LOG FOR A WEEK.

By tracking what you eat, you can detect your personal trouble spots in your diet and take control.

14|READ FOOD LABELS and choose foods with low fat, calories, sugar, and sodium. Reach for low-fat versions of salad dressings, dairy, and condiments. Also, replace your normal condiments and dips with hummus, salsa, and vinaigrettes.

15|RELAX – try deep breathing, yoga, walking, and soothing music. 16|SIT DOWN TO EAT.

Your body does not register the act of eating if you are busy doing other things. So sit down and enjoy your meal!

HEALTHY MAGAZINE NOVEMBER 2012

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THE WORKOUT INPUT, INSPIRATION AND PERSPIRATION

Fitness Investment

Being fit now is like investing in a retirement fund for a healthy future. Low fitness levels as a young adult appeared to increase the risk of diabetes and high blood pressure. The study lends more support to the theory that health conditions do not have to be a normal part of aging and that what you do now can help prevent illness later. Journal of the American Medical Association 2010

Keeping It Real

Realistic goals can help make a fitness plan even more effective. Research shows that many people don’t have an accurate picture of their current abilities. To ensure success, ask friends, family, and your doctor for an outside assessment of your current health and fitness status, and use this information to create an achievable plan. Psychological Science in the Public Interest 2011

HOW GOOD POSTURE

BOOSTS YOUR CAREER Slouching hurts more than just your back Take a minute and check how you’re sitting. Are you slumped over your keyboard? Straining your neck toward the computer screen? If so, you may be hurting your performance at work. A new study by researchers at Colorado College found that MEN WITH THE BEST POSTURE SCORED SIGNIFICANTLY HIGHER ON A MATH TEST THAN DID THOSE WHO SLOUCHED IN THEIR SEATS.

Prime Time for Exercise

TV-time has been shown to increase the risk of obesity. Not only does couch time take away from time spent walking, gardening, and playing with the dog, but also researchers suspect that the commercials could be influencing you to make poor eating choices. Hide the remote, cancel the cable, do whatever it takes to avoid an unfit fate. It’s prime time for you. Journal of the National Cancer Institute 2010

Lead study author Tomi-Ann Roberts, Ph.D., says sitting tall makes you feel more dominant and successful, and that improves your ability to relax and focus on the task at hand. So roll those shoulders back and puff out your chest. (You’ve been hitting the gym for a reason, right?)

APPEARANCE COUNTS. That includes your clothing. It’s not hard to upgrade your look — and it doesn’t need to cost a fortune, either. Learn to mix your staples with a few new pieces from the fall collection, and your wardrobe will go farther. HOLIDAY ADVICE: Give yourself a present this holiday season — Take precautions to prevent injuries when trying to lift and carry bulky presents, heavy luggage or other objects. “During the holiday season, we see a significant rise in patients who are experiencing back, shoulder and neck pain,” says Kendra Harrington, a physical therapist at Walter Reed Army Medical Center in Washington, D.C. “Many [people) have desk jobs and are fairly inactive most of the year. Rushing around and carrying too many things at once, and in the wrong way, places added stress on bodies, which may increase the chance of injury,” Harrington said. HealthDay News

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///////////////////// What is Happening to FITNESS

MY BODY? It’s the age old question: “Why is my body not responding to the same exercise and diet tricks that worked when I was 25?” Like it or not, our bodies do go through some real changes as we get older.

Some of these changes can be attributed to genetics. Other changes are simply part and parcel of the aging process. Starting at age 30, we begin to lose 5-10% of our muscle mass every decade (unfortunately, women lose muscle mass much quicker than men.) If you’re not working diligently to replace this muscle loss, weight gain is inevitable. Many people don’t recognize the metabolic power of muscle. One pound of muscle burns 35-50 extra calories per day. One pound of fat burns 5-10 extra calories per day. There are obvious ways to counteract the undesirable effects of ‘Father Time’. We’ve heard them before: increase cardiovascular exercise duration and intensity, incorporate strength training and reduce food portion sizes. When all of these lifestyle changes are incorporated and there are little or no significant reductions in weight observed, people often turn to other solutions. Are they legitimate and/or safe? Let’s take a look:

Human Growth Hormone (HGH) supplementation has become fashionable amongst dieters and those looking to add muscle. HGH, the hormone responsible for growth from infancy to adulthood and muscle building and maintenance, begins to diminish as we age. A few small studies have linked HGH injections with fat loss and muscle gain. But the changes seen were minimal -- just a few pounds -- while the risks and potential side effects are not. Experts warn that HGH is not approved by the Food and Drug Administration (FDA) for weight loss. There are reports of increased risk of diabetes, carpal tunnel syndrome, joint problems, and possibly heart disease.

Verdict More research is needed to determine safety. Negative Calorie Foods Consuming more “negative” calorie foods may be helpful in waging war on middle age spread. It is purported that certain foods take more energy (calories) to digest than they provide in calories. This is due to the food’s high water and fiber content. The theory is that 5-10% of calorie expenditure goes towards the storage and digestion of nutrients. If you eat a very low-calorie, high-water content, fibrous food, it is purported that you will have a negative “net” gain in calories. These foods include celery, grapefruit, grapes, watermelon, lettuce, onions and pickles.

Verdict Give it a try. All of these “negative” calorie foods are nutritious, even if they don’t whittle your waist line.

ABOUT THE AUTHOR Brooke Kittel

Treehouse Athletic Club 801-553-0123 TacFitness.com

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HRT More and more females and males are turning to Hormone Replacement Therapy (HRT) when traditional modalities don’t seem to be working. As we age, our hormones can literally go haywire. For example, ladies, if you are estrogen-dominant, it will be very difficult to reach your fitness and weight loss goals. You may need to supplement with progesterone. Discuss your concerns with your OB/ GYN. Men, too, have their own set of hormonal issues that are often overlooked. Male menopause or “andropause” is the gradual reduction in male hormones that occur as men age. Decreased muscle mass, increase in body fat, reduction in energy levels, lowered sex drive, hair loss, sleep disturbance, and mood changes associated with these hormone changes are usually accepted as simply part of aging. Your physician can order tests that accurately measure the male hormones affected by andropause and allow your doctor to balance these hormones and minimize the unpleasant effects of andropause. Verdict Talk to your physician about HRT.

You can then make an informed decision whether HRT is right for you.

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THE NEWS NUMBERS, STUDIES, AND STATS

Kylie Conway Brent Hunsaker

Weeknights 4, 6 & 10 22

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e

FITNESS

Everyone knows that fat loss is all about making healthy changes to your lifestyle and habits. Changes like this are hard and can't be completed overnight! If you try to make significant changes in your lifestyle within a very short time, the chances are extremely high that you will become frustrated and fail in your fat loss efforts. However, there is more to fat loss than just diet and exercise. Your most powerful weapon in your plan to lose fat is your mind.

HERE ARE TWO TIPS FOR ADJUSTING THE WAY YOU THINK TO HELP YOU SUCCEED WITH ANY FAT LOSS PLAN YOU CHOOSE.

1

AVOID SELFSABOTAGING THOUGHTS:

Self-sabotaging thoughts will do you more harm than a bad plan or even a junk food binge. If you are always thinking that you can't stick to your fat loss plan, can't do the things you need to do in order to meet your goals, how can you ever achieve them?

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2

TOP TIPS THAT CAN MAKE ANY

FAT-LOSS PLAN WORK

HEALTHY MAGAZINE NOVEMBER 2012

WRITTEN BY BILL MANN

If, for example, thirty push-ups is overwhelming for you, start small. Start with 10, or even 5, and work your way up. Congratulate yourself for doing what you can and try to do a little better next time. When you start with what you can do and keep at it, over time it becomes much easier to reach your goals! And here's something to watch for. Many of the people who designed the top fitness programs

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ŠDaniel Sroga | Dreamstime.com

Your mind is powerful and if you keep telling yourself you won't succeed, you won't. So what can you do to prevent this problem? Do what you can do as best you can, and keep leaning into it. By that, I mean keep pushing toward your goals. If you can't do the full workout right away, don't give up. Do what you can and try to do a little more each time until you succeed.


+

realize that you may not be able to do the full plan right away. They include help like workouts that you can do without a gym or any equipment. That way, you can work your way into the full program successfully.

2

GET SUPPORT:

Proper support is essential in order to keep you determined and motivated. Without real support it is too easy to get discouraged and give up. If you do, of course, you won't be able to lose weight successfully. That's why it is essential that you enlist the support of your friends and family in achieving your goals for losing fat. Who else would want you to succeed more than your loved ones?

It also helps if you choose a fat loss program which offers support to its members in the form of a support group or forum. In a forum, you will get support and tips from your peers and experts alike! If nothing else, choose a popular plan. If you are following one of the more popular plans, it's highly likely that someone you know is too. You can provide support for each other by sticking to the program. Surround yourself with supportive people and stay away from the negative people who find fault with your efforts or subtly tear you down.

HOW TO STAY FIT WHEN YOU WORK ALL DAY Most people

sit for hours at

work, but that's no excuse not to exercise.

The American Heart

Association

offers these

tips for burning a few calories at the office:

Brainstorm

project ideas

with a coworker while taking a walk.

Stand while

talking on the telephone.

Walk down

the hall to

speak with

someone, rather than using the telephone.

Take the

stairs instead of the elevator. Schedule

exercise time on your business calendar and

treat it as any

other important appointment. Get off the

bus a few

blocks early,

and walk the

rest of the way to work or home.

Walk around

your building

A special Athank special thankyou thank you to you allallof toof our allour of our A special to JuJuvenile Juvenile Diabetes Diabetes Research Research Foundation Foundation venile Diabetes Research Foundation Walk to Walk Cureto Diabetes Cure Diabetes Sponsors! Sponsors! Walk to Cure Diabetes Sponsors! We Weraised raised We raised over $730,000 over $730,000 to support to support the critical the over $730,000 to support thecritical research research needed needed to findtoa needed find cureafor cure diabetes. forfind diabetes. critical research to aTHANK cureTHANK YOU! YOU! for diabetes. THANK YOU! Presenting Presenting Sponsors Sponsors DiscoverDiscover FinancialFinancial ServicesServices EnergySolutions EnergySolutions Walker’sWalker’s Gas Stations Gas Stations Gold Sponsors Gold Sponsors ARUP Laboratories ARUP Laboratories Community Community Health Charities Health Charities Companion Companion SystemsSystems ICON Health ICON&Health Fitness& Fitness JacobsenJacobsen Construction Construction Logan River Logan Golf River Course Golf Course Partyland Partyland Swire Coca-Cola, Swire Coca-Cola, USA USA Utah Surgical Utah Surgical Arts Arts WorkersWorkers Compensation Compensation Fund Fund Silver Sponsors Silver Sponsors BD Medical BD Medical DeloitteDeloitte Ford Motor FordCompany Motor Company GardnerGardner Company Company Homes Homes Pepperidge Pepperidge Farms Farms ZAGG ZAGG Bronze Sponsors Bronze Sponsors Bard Access BardSystems Access Systems GossnerGossner Foods Foods Huntsman Huntsman International International Saddleback Saddleback Harley Davidson Harley Davidson Snell & Wilmer Snell & Wilmer SynergySynergy Worldwide Worldwide Copper Copper Sponsors Sponsors 4 Life Research 4 Life Research Alpine Pediatrics Alpine Pediatrics Bailey’s Bailey’s Moving Moving & Storage & Storage Boeing Boeing BucknerBuckner Company Company CCI Mechanical CCI Mechanical Cache Valley CacheSpecialty Valley Specialty HospitalHospital ColdwellColdwell Banker Commercial Banker Commercial Diversified Diversified Insurance Insurance Ernest F.Ernest Mariani F. Mariani GoldmanGoldman Sachs Sachs Hess Travel Hess Travel Key BankKey Foundation Bank Foundation Marsh Risk Marsh & Insurance Risk & Insurance MoretonMoreton & Company & Company Nucor Steel Nucor Steel Okland Construction Okland Construction SkyWestSkyWest Airlines Airlines SummitSummit Insurance Insurance Tec Electric Tec Electric Temkin Temkin International International Utah Community Utah Community Credit Union Credit Union Xerox Xerox Zions Bank Zions Bank

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during a workday break or lunch.

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IT’S

ALL IN THE HIPS WHY LOVE HANDLES AND A PAUNCH ARE WORSE THAN PLAIN OLD OBESITY

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You weigh yourself, calculate BMI, and discover you’re “normal.”

Fist pump!

This may be because belly fat, called visceral fat, is metabolically different than other types of fat which can enter the liver and streak through muscles. This kind of fat is linked to metabolic disturbances, cardiovascular disease and type 2 diabetes according to Harvard’s Family Health Guide. Lopez-Jimenez said that people with abdominal fat also probably have less muscle mass from exercising less. Muscle mass can help counter obesity.

You turn to the mirror. Oh, wait. Your belly is more plump and wiggly than washboardish. The scale may say you’re healthy, but it’s lying.

While this study may be a slap in the face to paunch people, the danger of waist weight isn’t a brand new discovery. German epidemiologist Dr. Tobias Pischon analyzed data from 359,000 subjects and found that those with the largest waist measurements were twice as likely to die prematurely compared to those with smaller waists. The findings applied to subjects who were not overweight.

After analyzing weight and mortality information from a 14-year Center for Disease Control (CDC) study, researchers from the Mayo Clinic found that waist weight is more dangerous than previously thought.

For years, weight and health have been tied together in an iron knot. Now we are starting to see that a simple step on the scale doesn’t tell us all we need to know about our health.

Nearly 13,000 individuals with an average age of 44 were put into six categories based on BMI and waist-to-hip ratio (WHR), such as “obese BMI/normal central fat” or “normal BMI/normal central fat,” for example.

“Waist circumference is the most important parameter,” says Florida doctor Machiel Kennedy, who is board certified in obesity medicine.

More than 2,500 people from the sample had died by the end of the 14 years. Out of all six groups, those with normal BMI but excessive belly fat had the highest risk of mortality, even more than the people who were labeled as obese. “This pattern of obesity is associated with levels of risk higher than nearly any previously reported anthropometric (human) measure,” authors wrote, as seen in the European Heart Journal, where the study was published.

Make that waist-to-hip ratio normal and the risk of dying drops greatly—by more than two times, research showed. Otherwise, pay the price. “The level of risk attributed to normal weight [but] central obesity appears to be similar to that of smoking a pack a day,” lead author Dr. Francisco Lopez-Jimenez told healthland.time.com.

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The National Heart, Lung and Blood Institute says the risks for disease greatly increase when waist circumference is more than 40 inches for men and more than 35 inches for women. The measurement should be taken just above the hip bones just after you breathe out.

It’s What’s On the Inside that Counts Where fat is located and what type of fat we have best indicate our real health status, rather than a simple measure of weight versus height. Fat just under the skin, or subcutaneous fat, should be kept under control, but fat deep in the tissue and around organs can be deadly. Slim people must be aware that just because they don’t look fat, they may have unhealthy fat deposits internally that are only revealed with an MRI. You could be what some in the medical field call a “Tofi”—Thin on the Outside, Fat on the Inside. No matter where your fat is, exercise receives the crown as king of fat loss for all types of fat. No surprise there. “The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight.,” Harvard’s Family Health Guide reads.

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Factors Besides Lifestyle Some things, however, are out of our control. Take gender, for instance. Women, by nature, have more body fat than men, storing it under the skin and around the pelvis, buttocks and thighs. This fat placement, while at times cosmetically unattractive, actually helps women during pregnancy, explained Patrick Bird, former Dean of the College of Health and Human Performance at the University of Florida, to Scientific American. Males, however, typically develop the potbelly form of obesity, Bird wrote, which has only disadvantages. Potbellies, while putting people at risk for a number of diseases, can also lead to excess curvature of the spine, according to Bird. Excess weight in the front shifts the body’s center of gravity away from its natural positioning.

Genetics play another role in the scheme of things. Certain genes determine where fat build-up and other aspects of weight gain occur.

Health wrote in an article called Genes Are Not Destiny. So no, you were not fated to have a paunch—which is great news, considering the multitude of negative health effects from waist weight. Genetics contribute some, but poor eating and exercise habits are what really bring love handles and pot bellies, two things that research says may be the most damaging part of an already destructive obesity trend.

Anti-Flab Diet When it comes to losing waist weight, diet also matters, of course. Weight loss expert Dr. Steven Warren of Align Wellness said that getting rid of central fat doesn’t necessarily mean eating fewer calories. Warren puts many of his patients on a ketogenic diet of fewer carbs, normal amounts of proteins and high amounts of healthy fats. Ketosis is when glycogen storage, the body’s carb-powered main energy provider, runs out, and the body starts using fat cells for energy instead. The idea here is that the body will have fewer carbs to burn for energy and will therefore turn to fat stores.

“Our work so far has shown that you can take two men of the same age, with the same BMI, and find one with five litres of fat within him and another with two litres,” said Professor Jimmy Bell, head of the molecular imaging group at Imperial College in London, to the Guardian. While disparities in internal fat levels can also be attributed to lack of exercise and an unhealthy diet, Professor Sadaf Farooqi, who studies the relationship between genes and obesity at the University of Cambridge, told BBC news that the role of genes is often underestimated.

Many studies show that diets low in carbs result in more weight loss than diets low in fat, which is why Warren promotes healthy fats in the diet.

“Between 40 and 70% of the difference in weight between two individuals is due to genetics," she said. Research has revealed what is called a “fat mass and obesity associated” or FTO gene that is a an indicator of whether a person with the gene will be obese or not, according to discovery.com. But a more recent study from Cambridge, Harvard and other schools found that this gene only accounts for about two pounds of extra fat and that the effects of the gene can be greatly reduced with exercise. Furthermore, many people with these genes don’t become fat at all. “The contribution of genes to obesity risk is small, while the contribution of our toxic food and activity environment is huge,” the Harvard School of Public

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WHAT ELON MUSK, OSCAR PISTORIOUS, AND M.I.A. TEACH US ABOUT LIFE People tell us, ‘Life is what you make it.’ But sometimes we’re at a loss for good recipes. Our lives, which can be splendid feasts, often become tasteless and forgettable because we don’t live the right formula. 30

HEALTHY MAGAZINE NOVEMBER 2012

Here are three people who have made life a banquet, whose examples teach us how to make existence more savory.

DREAM & BELIEVE First, consider South African Elon Musk. When he sold his company PayPal, he made more than $180 million. He was set for life—that is, until he spent it all to start companies that build rockets, electric cars and solar equipment.

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Don’t treat life like a bowl of mush. It’s supposed to be a feast. So dig in!

CREATE & SERVE

FUN FACT

Musk’s bold quest to fulfill his aspirations, along with his intellect, made him the inspiration behind Iron Man director Jon Favreau’s superhero character Tony Stark. Musk even makes a cameo appearance in Iron Man II.

As we all try to make life, filling and full of flavor, we must realize that everyone enjoys a different feast.

ELON MUSK Why, you ask? “I am trying to allocate my efforts to that which would most affect the future of humanity in a positive way,” he says. Musk has made a tradition of defying odds and proving naysayers wrong in order to follow his convictions, but he doesn’t seem to be caught up in himself. He’s just doing what he thinks he should, which is to change the nature of space flight (SpaceX), automobile transportation (Tesla) and solar technology (SolarCity). He dreams, yes, but a life without dreamchasing is certainly a bland meal to swallow. And great things start with dreams. Musk’s rocket company, SpaceX, initially just a fanciful idea, recently won an enormous contract from NASA to replace the old space shuttle system. This summer a SpaceX rocket called Dragon, which was built, designed and controlled by civilians (including Musk who helped design the rocket), flawlessly delivered cargo to the International Space Station. Musk is clearly the master of his own future. He strongly believes that humans will one day live on more than one planet, and for this conviction people call him a starry-eyed dreamer. But in twenty years we may all be grateful he ignores pessimists, just as we are grateful that the Wright brothers did. Musk represents what humanity is all about. A feast-like life is one of beating challenges, forging ahead and not being scared of the unknown. It’s about finding what you believe deep down, and following your convictions to the end.

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How different than Elon Musk’s is the path of musician and artist Mathangi “Maya” Arulpragasam, better known as M.I.A. Born in England but raised in Sri Lanka, M.I.A is the only artist in history to be nominated for an Academy Award, Grammy Award, Brit Award, Mercury Prize and Alternative Turner Prize. TIME magazine named her as one of the world’s 100 most influential people, as she has topped music charts all around the globe and at the same time championed the cause of multiple oppressed groups. M.I.A’s father was a political activist in Sri Lanka and rarely saw his family once they were forced into hiding from the Sri Lankan army. After a childhood of great poverty and violence, M.I.A. eventually found her way to college, getting a degree in fine art, film and video. She entered the music industry designing covers for CDs, and eventually started making music. The rest is history, as millions of fans know. M.IA. uses the life she has been given to create and spread messages she feels are important, and to help and entertain others. She has done it in her own way. Her music is controversial, full of irregular beats, strange instruments and political messages, but incredibly popular at the same time.

M.I.A.

OSCAR PISTORIOUS Part of life’s feast is bringing something to the table that others can enjoy. Just remember to use your own recipe, and not someone else’s.

FIGHT Oscar Pistorious knows about doing things his own way. When a childhood condition required that both his legs be amputated, Pistorious could have easily begun a bitter life. But in his disability he found ability, and something to fight for. He fought to run. After years of struggling with rule-makers and his own training, in 2012 Pistorious became the first man without legs to compete in official Olympic races, not just the Paralympics. Running for his home country, South Africa, Pistorious made it to the semifinals of his 400 meter race, running on curved “blades” of metal. Though he ended up far from the medal podium, the moment was a victory, not only for Pistorious, but for disabled people everywhere. Just like food that we originally think gross can eventually become a favorite (think mushrooms, okra, salmon), Pistorious taught us that unpleasant challenges, at first glance, can be magnificent in the end. From birth to death, our existence offers us a buffet of experiences; some parts we would rather avoid, and some parts we could eat forever. But in life, the whole spectrum of sweet moments and sour times makes for a feast we can look back on with gratitude and joy. Musk, M.I.A. and Pistorious may have different stories, but all three have taken up their knife and fork to feast on life with a gusto rarely seen. They have courage to be original, follow their convictions to the end, and fight for success with fierce passion.

Don’t treat life like a bowl of mush. It’s supposed to be a feast, so dig in!

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FATAL FOO

HOW FOODO

The double chocolate cheesecake is letting it all hang out, and you can’t help but take a second glance.

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FOOD PORN

OD ATTRACTION

OGRAPHY CAN TURN YOU ON IN A BAD WAY

Y

ou’ve seen what is becoming harder and harder to avoid these days: pictures of delicious food. With food blogs exploding all over the internet and advertisers finding more ways to make food look seductive, foodography is mainstream and it may be influencing us in more ways than you think. Obesity experts, neurologists and psychologists are trying to understand how humans respond to pictures of food, since these confrontations are a daily occurrence. What they’ve found so far is that the pictures influence how and what we eat. “Studies of the brain have shown that when people are shown a picture of food, they secrete dopamine…which results in cravings and motivations to eat,” writes Deborah Cohen, MD, senior natural scientist at the RAND Corporation, a professional research group. “Although weaker in magnitude, the neurophysiological events triggered at the sight of food affect the same part of the brain and appear identical to what drug addicts experience when shown images of their drugs of choice.” That’s right. Drugs in an addict’s eyes and pictures of food in yours can do some of same things to the brain. Furthermore, the dopamine from the sight of food, which makes us want to consume food, may not be easily distinguishable from true hunger sensations, according to Cohen, meaning food pictures can trick us into wanting to eat when we really don’t need to. “I do think that looking at food pictures will lead people to eat larger quantities of food,” she writes. Understanding how to counter the potential negative effects of food pictures is important, considering the massive quantity of food photos online. Consider Pinterest, where food pins are the fastest growing category, generating 50 percent more re-pins than fashion and style photos, according to Women’s Health magazine. Then there are the dozens of food photo blogs, like FoodPornDaily.com, where you just click and see a new mouth-watering dish. A group on Flickr called “Food Porn” has 37,000 members and almost 570,000 photos. Market research company 360i found that people are sharing these photos to show off their culinary masterpieces or to just let other people be involved in what they eat. Women are twice as likely as men to upload, tag and view photos, making them more susceptible to food-viewing health consequences. Another susceptible group is dieters. A study in the journal Appetite found that dieters ate more than non-dieters when watching television programming featuring food. Unfortunately, research shows that obese people are often the most susceptible to images of food. Researchers at the University of Kansas Medical Center showed images of food to groups of

healthy weight children (ages 11-16) and obese children, and used fMRIs to study responses. “Obese children were hyper-responsive to food stimuli as compared with healthy-weight children,” the authors conclude. “In addition, unlike healthy-weight children, brain activations in response to food stimuli in obese children failed to diminish significantly after eating. This study provides initial evidence that obesity, even among children, is associated with abnormalities in neural networks involved in food motivation.” Obesity may mess with our mental ability for a healthy response to seductive food photos, even at an early age. But there are ways to make sure foodography’s negative effects are sidelined. First of all, make sure you are well rested before scanning your favorite food blogs. Neuroscientists and obesity experts in Sweden, London and Switzerland examined groups of subjects after a night of sleep deprivation and a night of sleep, showing them pictures of different foods after each night. The results showed that sleep loss enhances processes in the brain underlying the “drive to consume food.”

Hunger is another factor in the picture problem, which isn’t a big surprise. “For most people, the appetite stimulating effects of seeing these food associated cues is modulated by hunger so we respond less to them when we are not hungry,” writes eating behavior researcher Suzanne Higgs, Ph.D., of the University of Birmingham’s School of Psychology in England. For those people who feel the impact of food cues to a greater degree, causing them to want to eat even when they aren’t hungry, Higgs has some suggestions. “For these people, it might be helpful to practice thinking about their weight or health goals when they are confronted by tempting food cues,” she writes. “There is evidence that it is easier to resist eating when seeing a cake, for example, if the sight of the cake serves as a reminder of a dieting or health goal.” Whatever the cause for foodography problems, much of the blame probably lies in why we are searching for food pictures in the first place. If we use food blogs to try and get some imaginary sustenance we know we shouldn’t have in real life, it will probably just weaken our resolve to keep up a healthy diet. Food is a central part of life. Food blogs can inspire us to greater culinary heights, giving ideas on how to spice up the food part of existence. Don’t fall into that unhealthy longing for what you see in foodography. This hankering can take the beauty out of food, food which could otherwise be a form of expression and creativity.

- Your next diet may be avoiding photographs -

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ORDEAL:(

THE MEAL

DIETARY NEEDS

HOLIDAY MEALS BY E M M A P E N RO D

The first Thanksgiving after Alice Bast learned she couldn’t eat gluten, she devised a strategy for the perfect family gathering—a color-coded Thanksgiving where one color of plate indicated glutenfree and another the remaining dishes.

T

oday, when she hosts a holiday meal, everything served is free of gluten. But every family is different, she says.

What so many diverse families across America have in common, however, is a shared sense of holiday meal anxiety, the product of intense pressure to offer a picture-perfect family experience. Meal-centric holidays such as Thanksgiving can be especially frustrating for those with specific dietary needs—such as those who are diabetic or who don’t eat meat or gluten—but a little preparation can go a long way toward ensuring everyone enjoys family traditions to the fullest.

Boot the Gluten: But what about Grandma’s stuffing?

Thanksgiving is a difficult holiday for the estimated three million Americans with Celiac Disease—a digestive condition that damages the intestine whenever gluten, a protein found in wheat, barley and rye, is ingested—and to those

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who are otherwise avoiding gluten. “You want to eat—it’s tradition,” says Bast, who after being diagnosed founded the National Foundation for Celiac Awareness". But then you turn to the dinner table. Turkey with stuffing is out. Pumpkin pie is out. The mashed potatoes are probably ok, but not with gravy. “Gluten can be hidden,” Bast says. “Gravy may have flour in it. Serving spoons—you have to be sure they don’t get dipped in a gluten-containing dish and then back into a gluten free one.” Those planning to travel for Thanksgiving should bring a “signature dish,” Bast recommends. It doesn’t have to be complicated, but could be as simple as a platter with veggies and hummus, or an apple crisp. Similar rules apply for hosting gluten-free Thanksgiving meals, Bast says. Keep recipes simple, and practice cooking each dish in advance to avoid making something new for the first time. Focus on vegetable- and protein-based dishes, and consider getting a gluten-free pie crust and substituting gluten-free bread in the family’s favorite stuffing recipe. And in any situation, make family the priority. “Instead of focusing on the food you can’t have,” Bast says, “focus on making it a fun gathering for the family.”

A Diabetes Dilemma: Turkey

Thanksgiving without the Turkey? Move over, Meat. For those who do not or cannot eat meat, Thanksgiving’s celebrated turkey centerpiece is problematic. However, Thanksgiving is an otherwise vegetarian-friendly holiday, according to John Cunningham, a consumer research manager at the Vegetarian Resource Group. “Thanksgiving is one of the easy holidays because there are so many traditional side dishes,” Cunningham says. “One can focus on those side dishes and still enjoy the meal.” In some cases, it may be best to offer to bring a dish—that might help to take some pressure off of the host, Cunningham adds. If you’re a vegetarian host, pleasing a crowd that expects a traditional centerpiece can be more difficult, especially if the rest of the family’s not sold on tofurky. But it’s nothing a little creativity can’t remedy. “It doesn’t necessarily have to be a protein roast to bring the meal together,” Cunningham says. He suggests trying a stuffed pumpkin in the place of a stuffed turkey. “Pumpkin is an impressive vegetable, and it has a really mild flavor that most people won’t object to and that does a really good job of absorbing other flavors.” More important, Cunningham says, “you need to focus on the people, not the plate.”

and four sides of carbs

“One of the concerns for people with diabetes is the need to regulate their intake of carbohydrates,” says Sandy Kipp, a dietetics master’s candidate doing supervised work under registered dietician Rhonda O’Brien. The difficulty with Thanksgiving, she explains, is that most traditional components of the meal are loaded with carbs. Rather than eliminating entire categories of food, those with diabetes need to monitor their portion sizes and carbohydrate exchanges, Kipp says. The best strategy for the 25.8 million Americans with diabetes is to prioritize which dishes they most want to try and to balance carbs with protein and fiber. Be mindful, and select a few small sides with some turkey and non-starchy vegetables. “Observe what is in front of you, how hungry you are, and start light on the plate,” Kipp says. “Pick your very favorites, instead of having a serving of each.” For dessert, cooks can oftentimes cut the amount of sugar in recipes by up to half, or by substituting some applesauce instead, without negatively impacting the flavor, Kipp advises. Apple pie can always be made with juice concentrate instead of sugar. But the best plan might be a slice of oldfashioned pumpkin pie. “Pumpkin pie is actually a very healthy dessert that can be made light on sugar,” Kipp says.

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"Pumpkin pie is actually a very healthy dessert that can be made

light on sugar"

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confidential

HOLIDAY H BAT

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HEALTH TTLE PLAN HOW TO GET ON THE offensive WHEN IT COMES TO overeating Holiday memories are great—except for the ones that remain in your love handles.

The holidays are about family, fun and food, and we shun anything that tries to take away from those joys. But we also worry about our weight during the festive time of the year, which can take the pleasure out of family meals. These meals should warm the heart, not make you feel guilty. The solution? Have a battle plan.

SCOUT IT OUT

Yes, soldier, the first step in winning any battle is to survey the field to know what you’re up against. Upon arriving at a dinner party, potluck or buffet, don’t immediately attack the deliciousness in front of you. Get a drink, chat it up and inspect the table. Reconnaissance will help you avoid eating foods you don’t like, which is a big-time holiday health nemesis. Besides, it’s a big downer to fill your stomach with things you don’t really want when so many other good foods are available. In addition, examining the table will help you avoid overloading your plate. The more we put on our plates, the more we eat. Pick and choose the foods you want in reasonable portions, remembering to be somewhat balanced nutritionally.

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WHERE ARE THE SNIPERS?

Festive foods aren’t necessarily unhealthy. Oftentimes it’s what’s on top that hurts. Gravy, cream sauce, whipped cream and things of this nature are especially unhealthy. But a family dinner without these things is certainly a drab idea, so we aren’t saying avoid them altogether. Just be aware of them and try to be reasonable. Remember that simply limiting calories may not be sufficient planning. The source of calories you get may be just as important.

SURPRISE ATTACK!

You just ate an hour ago, but that toffee on the table is looking irresistible. It’s a snack attack, and you aren’t ready. We love snacking, especially during the holidays when snacks are better than any other time of year. But snacking can lead to overeating. Sometimes if we snack too much then we skip meals, going all T-Rex when we finally eat again. Here are some solutions: • • •

Give away leftovers to friends and family. Chew gum in between meals Put it away. Easy access to food leads to snacking.

COUNTERATTACK: DESSERT

You’ve handled yourself well for the main course, but here comes dessert, and it has a power that may be invincible. Some suggest eating dessert first, because it can lower the total calories taken in for the meal. It’s probably true, if you think about it. Usually we stuff our faces with the main meal, and then tack on dessert

even though we’re already full. Eating dessert first can curb overeating. Lora Erickson, a professional fitness coach in northern Utah, recommends a 90/10 rule, where 90 percent of eating is smart, and 10 percent of eating is free. Why so strict? “It simply doesn't feel good to overindulge and the body usually rebels,” she said. “As always, it's about balance." As a side note, remember that “lite” holiday desserts aren’t much healthier than the real thing and often taste much worse.

ON YOUR FEET, SOLDIER

Holiday pounds often come not just from food, but from being sedentary. Whether it’s the football game or a long fireside chat, we spend extensive amounts of time on our bottoms. It’s a smart idea to get the family out the door after or before meals. Take a stroll to find the prettiest fall-colored trees, build a snowman, or do one of a hundred other things to counterbalance the diet that comes with festivities. At night, have a family dance or play an active game.

Maybe we will never call the holiday diet “healthy,” but with a little organization and planning, the long-term effects of holiday eating become insignificant, especially if the focus on good diet is year-round.

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HOLIDAY . HEALTH BATTLE PLAN

>> Advisor Asthma

A Healthy

THANKSGIVING Makeover Most don’t use “Thanksgiving” and “healthy” in the same sentence. A harvest feast seems a perfect recipe for indulgence. Holidays are meant to be enjoyed, but most of us have had the experience of going overboard, which may result in extra pounds or making ourselves sick. Perhaps you’ve fit the definition of propriety in past Thanksgivings, but health concerns may limit your intake of certain foods this year. Don’t fret! With a little planning, you can create a great meal that your body will thank you for.

MIX IN SOME NEW, HEALTHIER RECIPES WITH TRADITIONAL FAVS If you want to cut the fat and calories, but you’re concerned about losing flavor, try mixing in some healthier recipes with a few favorites. If you can’t bear to think of altering Grandma’s traditional pecan pie, then compensate by eliminating the marshmallows on your sweet potato casserole or by serving fresh, steamed green beans instead of creamy bean casserole.

If you face health concerns such as diabetes or heart problems, consult your doctor’s office for healthy recipes. Combining healthy living with delicious eating is worth the effort. As the Medical College of Wisconsin points out in “Hint for a Health Thanksgiving”, “The meal is a transitory experience that will be gone from your system within 24-36 hours, while the memories could last a lifetime....”

SPICE IT UP

Spices bring plenty of flavor, and a unique combination of spices can help put a healthier twist on traditional dishes. Try reducing the amounts of cream, butter, and sugar in your food and instead, load up on fresh basil, pepper, cinnamon, or garlic.

DRESS YOUR BIRD—DON’T STUFF IT

According to an Allrecipes.com article, stuffing that is cooked inside the bird will soak up fat. Bake your dressing or stuffing dish separately instead. Also, replacing wild rice or grains for bread will increase the nutritional value.

LOAD UP ON HEALTHIER FOODS

Thankfully, turkey itself is quite healthy. According to a Harvard Medical School press release, “A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat.” Not too bad! Harvard also points out that turkey contains arginine, an amino acid that helps in protein growth. If you’re concerned about saturated fat, avoid serving dark meat or skin. For those who don’t particularly enjoy turkey, consider using another lean meat or fish dish or even going vegetarian. Harvard also reminds us that cranberries, another Thanksgiving favorite, are also rich in antioxidants. If you can, use fresh cranberries for a garnish — they are lower in sugar. Sweet potatoes contain many more vitamins than regular potatoes. If you can’t part with your Idaho spuds, consider using sweet potatoes in a dessert.

DON’T OVERLOAD

Written By LAUREN MAJOR

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Savoring the holiday does not mean that you have to stuff yourself until you’re sick. In fact, you’ll probably enjoy the holiday better if you pace yourself. Cooking is a huge part of the day, but by including other activities in with the meal (a family walk or a football game in the yard), the holiday itself, rather than food alone, can be the focus. Healthy-Mag.com


Written By LAUREN MAJOR

HEALTHY THANKSGIVING RECIPES FOR YOUR ENJOYMENT AND GOOD HEALTH Delicious food — and plenty of it — is a major part of Thanksgiving, but too much indulgence can weigh heavy on the mind (and the hips). With Thanksgiving tables expected to be laden with an abundance of food, overeating and weight gain are tough to avoid during the holiday. Try these delicious recipes for an unbelievably healthy menu makeover and learn how to lighten the fat and calorie content of some traditional foods while enjoying the feast without too much regret.

SWEET POTATO PUDDING 1. Combine sweet potato and the next 7 ingredients in a large bowl. Beat at medium speed with a mixer until smooth.

2. Add milk; mix well. Pour mixture into a 2-quart casserole coated with cooking spray.

3.

Bake at 375° F for 1 hour or until a

knife inserted near the center comes out clean. (For individual servings, pour 2/3 cup potato mixture into each of 4 custard cups. Bake at 375° F for 40 minutes or until a knife inserted near the center comes out clean.)

4. Let pudding cool. Cover and chill for 2 hours. (For this and other recipes from Harvard Medical School, visit www.health.harvard.edu/press_releases/healthy_ thanksgiving_recipes.htm)

SIMPLY ROASTED TURKEY 1. Preheat the oven to 325°F. 2. Remove the giblets from the turkey and save them for another use or discard. Rinse the turkey, inside and out, with cold water and pat dry. Season with salt and pepper inside and out.

3. If you are using fresh herbs, chop them. Combine the herbs, bay leaves, onions, carrots, celery and shallots together and stuff the mixture into the cavity of the bird.

4. Place the turkey in a roasting pan. Rub the olive oil under the skin of the turkey. Tuck the wings back, under the bird and truss it. Watch Food Network's video on trussing - http://bit.ly/kzvU5.

5. Place the turkey in the oven and

What you will need...

Serves

4

roast until the skin is golden brown and crisp, the juices run clear when the thigh is pierced with a sharp knife, and a meat thermometer reads 170°F, about 3 hours. While it cooks, occasionally baste the turkey with the juices that collect in the roasting pan.

DESSERT

MAIN COURSE

1 1/3 cups mashed, cooked sweet potato 1/2 cup sugar 2 tsp ground cinnamon 2 tsp grated orange rind 1 tsp salt 1 tsp ground ginger 1/2 tsp ground cloves 1/3 cup egg substitute 16 ounces evaporated skim milk Cooking spray

1 whole fresh turkey, 10 to 14 lbs salt & pepper to taste 3 sprigs fresh rosemary or 1/2 tsp dried 4 sprigs fresh thyme or 1/2 tsp dried 2 bay leaves, crushed 2 medium onions, chopped i1inch pieces 3 carrots, chopped 1-inch pieces 3 stalks celery, chopped 1-inch pieces 2 shallots, peeled and halved *Serves 8 plus leftovers

Sweet Potato Pudding

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Simply Roasted Turkey

Note: Allow the turkey to rest for 20 minutes and check that the temperature has come up to 180°F. (The bird will continue to cook after removing it from the oven).

6. Transfer the turkey to a serving platter. Remove the vegetables from the cavity and discard. Let the turkey rest for about 20 minutes before carving, and then serve. (For this and other recipes from FoodFit, please visit www.foodfit.com

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TRADITIONAL FOODS WORTH REVISITING YEAR-ROUND Turkey is a given. Not only is it great for Thanksgiving, but it’s great for your health, and as such it’s fortunate that turkey is part of America’s year-round cuisine. But some of turkey’s fruit and vegetable companions are often neglected, despite their healthy potential.

H

ere we’ve listed some of the best foods from holiday traditions all across America, along with their suggested uses, both traditional and year-round.

Pumpkin Pumpkin pie is far from the most sinful dessert available. On the contrary, pumpkin is one of the most nutritious foods available, being an excellent source of vitamins A, B, C and E, iron, potassium, thiamin, folate, and riboflavin, among other nutrients. And raw pumpkin offers all this for only 30 calories per each fat-free, cup-sized serving. Of course, pumpkin can be served without the added sugars and fats that come along with most pie recipes. Instead of pie, try serving it as an appetizer as a warm cup of pumpkin soup. At many grocery stores, small raw pumpkins are often sold alongside other varieties of winter squash, and they can be served the same way. Leftovers can be turned into a puree, which can in turn be used to fill ravioli, mixed into a soup, or added to breads. In Thai cuisine, it’s even served in curry.

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Plums Plums make an annual appearance around Christmas, usually in the shape of puddings, pies and pastries. But for less than 80 calories per cup-sized serving, plums bring vitamins A, C and K into your diet. They don’t have to be baked or sweetened, but serve can serve instead as a base for marinades on chicken or pork.

Turnips & Rutabagas Though the specific name for rutabaga varies from region to region, this peculiar, pale vegetable is a frequent—and remarkably healthy— addition to many holiday meals, particularly in the eastern United States. Here you will find vitamins B and C, Thiamin, Calcium and fiber, and less than 50 calories per cup. For Thanksgiving, turnips are generally served boiled and mashed, like potatoes, and mixed with apples and brown sugar for a sweeter dish or with other root vegetables, rosemary and butter. But they also make for wholesome, cheap ingredients year-round: in the fall, baked in a variety of gratins or added to potato soup, or sliced and served raw over salad for summer. Another under utilized root vegetable worth trying, to throw something new into the mix, is celeriac, also known as celery root for its similar taste to the more familiar vegetable. Both celery and celery root boast high quantities of vitamins C and K, fiber and potassium, for a minimal number of calories.

Sweet Potatoes Sweet potatoes are usually reserved for casseroles served Thanksgiving Day. Recently, however, they have begun making perennial appearances in popular American cuisine, and for good reason: sweet potatoes pack an extremely high amount of vitamin A—nearly 400% the average daily requirement— plus fiber and potassium. Traditionally, they’re served with brown sugar and butter, or, more recently, fried, though neither of these is the best option, since raw sweet potato alone is relatively high in calories, with more than 100 per cup serving. But sweet potatoes are just as good as russets when baked or mashed and served with a light topping like chives. Still more interesting combinations can be found if you’re willing to be creative. For example, ginger and soy will offer an unexpected Asian twist.

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Persimmons Here’s an unusual fruit for those looking to spice up their traditions with something new. The persimmon is more popular in Japan, but it has found a niche market in Indiana, where it is frequently served as persimmon pudding for Thanksgiving. High in both vitamin C and iron, with only 30 calories per cup, this is worth a second glance. It should be noted that there are two major categories of persimmons—a sweet kind, and another that is intensely bitter. Persimmons are best when soft, so plan on making time for them to ripen up. In fact, some unripe persimmons are inedible. In America, persimmons are used almost exclusively in baked goods such as cakes, cookies and pies, but in Japan, they are often eaten raw, or dried. In the case of the former, the top is cut off, and the insides scooped out with a spoon. A few modern salad recipes call for persimmon.

Cranberries If you avoid the sugary, jellied variety, the vitamin C content of cranberries alone makes these worthwhile. In addition to more than 14 mg of vitamin C per serving, cranberries also offer high quantities of fiber, plus vitamins E and K. But naturally, cranberries are exceptionally bitter, so they can be difficult to eat raw. Nonetheless, with a little sugar, they blend nicely with oranges, apples and pomegranate. Year round, try them baked into breads and muffins with orange or lemon zest.

Butternut Squash Like pumpkin—perhaps because they are so closely related— butternut squash offers a plethora of nutrients for minimal calories, only 63 per one-cup servings. This squash is packed with vitamins A, B, C and E, plus potassium, fiber, calcium and others. Around the holidays, it’s usually served pureed, with warm flavors such as brown sugar and nutmeg. But there’s no reason to avoid butternut squash year-round. In the summer, it can be served grilled, or cubed and served with Provençal flavors such as garlic, parsley and oil.

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Overweight? PASS THIS QUIZ!

1 . “Eat less and exercise more” is the most effective weight loss program. T r u e O R F a l s e 2 . Proper exercise is the key to losing weight. T r u e O R F a l s e 3 . Which of the following will be the biggest reason for not losing weight:

a. Eating more than 1800 calories a day b. Exercising less than 3 times per week c. Having a low metabolism d. Not doing enough aerobic exercise 4 . Which hormone, if low, will prevent you from losing weight and keeping it off? a. Testosterone b. Cortisol c. Estrogen d. Thyroid 5 . You’re tired all the time, you can’t lose weight, and you have anxiety a lot. Your doctor tells you all your labwork looks normal. What should you do now? a. Believe your doctor and go on feeling terrible b. Question your doctor, and ask him/her, “If everything looks so good, why do I feel so lousy?” And then, find a doctor that knows how to balance your hormones. c. Take a vacation d. Blame it all on bad luck

Balanced and optimized levels of hormones is key to the battle of losing weight way before you set your foot in the gym. You need to be healthy and feel good in order to lose weight.

You're not alone and it's not your fault.

The diet and exercise industries have been selling you a faulty model: calories in, calories out. They have convinced you that as long as you consume fewer calories than you burn, you will lose weight, but any and all attempts to lose fat without first restoring your hormones to their proper levels will be in vain.

For more detailed information about how our program works, please attend one of our seminars. Seating is limited, so call (801) 576-1155 today to reserve your spot. The cost to attend the seminar is $10.

1. False

2. False

3. C 4. D

5. b

See the answers at the bottom, to the left on this page. If you flunked this test, you may want to rethink much of what you are doing in your battle with weight loss. Visit our website for more information: www.loseweightwithhormones.com | Hormone balance is the vital key to permanent weight loss.

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Germaphobia

12

F

y d o gr to the ! x a m

ast forward a decade and germaphobia is mainstream—thanks in part to the public obsessiveness of people like Matt Lauer and Howie Mandel. Fact: 80 percent of all infections are transmitted by direct and indirect human contact. Hence, the public cry to wash our hands, though those little public bathroom reminders on the door offer little confidence. We’re in the middle of germ warfare. Point is, all manner of nasty little viruses have set up camp on dozens of our most basic daily items. Consider the following top offenders:

01Door Knobs

Look at any well-used doorknob. Any idea where it’s been? Hands down, door handles are easily the number one source of the germs and viruses we acquire. One sick person in the office leaves a minefield of viruses behind when she coughs, sneezes, and then touches objects. Doorknobs are the front line of germ warfare; don’t forget it!

College Public Health 101. I’ll never forget the day we passed a smooth stone around the classroom, having everyone feel the stone, then we incubated it for a week. When we put it under the overhead microscope...you don’t even want to know. WRITTEN BY MICHAEL ALEXANDER

all major doorknobs at home and in the office, particularly during cold-flu season or if someone shows ANY signs of illness. Germicidal sprays, such as Lysol with alcohol, are excellent remedies because they reduce bptj particulates and the influenza virus.

02 The Remote

The remote is the most commonly used, perpetually ignored (when it comes to cleaning) home device. It’s the object of many germ-transmitting fingers. Give it a special scouring next time you clean. And think twice about this tip next time you stay in a popular hotel. BATTLE PLAN: Religiously rub down all remote controls with a disinfecting wipe or spray. In addition to washing your

HEALTHY MAGAZINE NOVEMBER 2012

hands before you sit down to watch TV, stash a bottle of disinfecting hand gel next to the remote or TV.

03 The Car

Look at your dashboard. Glance over the steering wheel, door handles, cup holders. Know what you don’t see? An average of 10,000 bacteria per four square inches, according to University of Arizona researchers. And size matters—larger cars have more germs. Well, duh, you say, but it’s likely because larger numbers of kids tend to shuffle around in these vehicles. And yes, kids generally equal germs. And climate effects auto germinology. Humid areas like the South breed the worst kinds of bacteria like a sauna, while molds run rampant in more refrigidarish climates like Chicago and New York. BATTLE PLAN: Scrub the surfaces of your car with disinfectant wipes once or twice a month. Since food is the No. 1 bacteria culprit in your car, limit your in-car carb intake as much as possible. Don’t leave food, or even crumbs in the car. Clean them as quickly as possible.

BATTLE PLAN: Call it phobic, but we’d recommend a daily spray, wipe-down of

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GERMIEST OBJECTS THAT WILL TOTALLY GROSS YOU OUT!

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Fact

80% of all infections are transmitted by direct and indirect human contact. -Philip M. Tierno, PhD, Professor of Microbiology and Pathology, NYU Langone Medical Center

06 The Purse 04 The Phone

Forget clutter, it’s the bottom of your purse that’s throwing a germ party with noted guests such as E. coli and salmonella. Think about where you inoffensively place your purse. How many germ-infested public floors and surfaces have ferried bacteria to the bottom of your “it” bag. Not a pleasant thought.

You touch a lot of things daily, but one item guaranteed to make contact with your face is your phone. Want a real scare? Researchers say the phone was one of the areas fostering methicillin-resistant Staphylococcus aureus (MRSA), a drug-resistant form of staph bacteria that can cause serious skin and blood infections, which can turn fatal. Phones won’t give you MRSA, but they can carry it. Make sure you keep the phone away from any cuts, which is how MRSA enters the body to do harm.

BATTLE PLAN: Think twice next time you set your purse down on the floor in a public place, especially the bathroom. As you can imagine, public commodes are oozing with microbes. Find a hook whenever possible.

BATTLE PLAN: Don’t share phones if possible, and clean any and all phones you may use regularly with disinfecting wipes or a paper towel sprayed with a germicidal agent. Can you say, ‘hands-free’ feature?

Remember that Public Health 101 class? The guy’s wallet serves as the incubator – and a hearty breeding ground for nasty microbes. You nesting all day long, keeping your whoknows-where-its-been-bills and anything that’s degradable nice and toasty. And because of it, there’s elevated moisture content.

05The Mouse/Keyboard Good bet you’re fiddling with one right now. Like the phone, the mouse/ keyboard is a common breeding ground for the MRSA bug, but it also ranks among the top four moldiest spots in the office. According to studies, if yeast and/or mold is somewhere in your office, it’s all over your office. Eww. BATTLE PLAN: Make disinfectant your best friend. Research finds that those who claim to use disinfectants are found to have only 25% the bacteria of those who don’t.

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08 The Makeup Case

Makeup is just downright grounds for bacterial breeding, making these cases some of the germiest items on the list. Makeup creates something for the microbes to grow in and stick to. Your powder compact is virtually a petri-dish.

07 The Wallet

BATTLE PLAN: Don’t load your wallet up with papers, and if you can, keep your dollar bills in a separate compartment. Whenever possible, pull your wallet out of your back pocket and let it breathe.

BATTLE PLAN: It’s easier to wipe down leather cases than fabric. Unload your makeup and clean the case every week or so with a disinfecting wipe (don’t use an anti-bacterial one because it won’t kill viruses, which are the greatest concern with respect to infection), or spray a germicide, such as Lysol, onto a paper towel and use it to wipe down the surface. Also, replace your makeup in accordance with expiration dates. Anything that touches your eyes, such as mascara, should be ditched every three to six months to reduce the risk of bacterial contamination that can lead to troublesome eye infections.

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The moldiest site in the office may very well be the bottom of your desk drawer. And MRSA was also found in many desk drawer bottoms tested. Researchers find that 70 percent of women and about 40 percent of men store food in their desks. Women tend to store apples, bananas, granola bars, which tend to be more biodegradable, creating more of an opportunity for mold and other bacteria to develop. BATTLE PLAN: If you bring food, you must store it in airtight containers and be diligent about cleaning food out of your desk regularly. Wipe down the surface of the desk drawer bottom with disinfecting wipes or germicidal spray on a regular basis.

09

The Bed

According to Phillip Tierno, Ph.D., director of clinical microbiology and diagnostic immunology at the New York University Medical Center and author of The Secret Life of Germs, the average person sheds about 1.5 million skin cells per hour and perspires one quart per day while doing nothing. Add fungal mold and spores, bacteria, chemicals, dust, lint, fibers, dust mites, insect parts and a host of other items to your bed, and a mattress doubles in weight every ten years. Here’s another statistic you don’t want to hear: After five years, 10 percent of the weight of a pillow is dust mites. “It’s like a zoo,” says Tierno, “an eco-system in your pillow and mattress.” Sweet dreams. BATTLE PLAN: Cover your mattress and pillows with impervious outer covers, and don’t forget to do the same for your box spring, too. “Allergy-proof coverings seal the mattress and pillow, preventing anything from getting in or out, which protects you,” Tierno says. He also suggests that you wash your sheets in hot water every seven days. And you may want to pack a clean pillowcase when you travel. Who knows who’s manning the washer at the 5-Star your staying at.

10

Sponges & 12 Washcloths While declining in popularity, sponges are the germiest object you’ll ever touch. A common kitchen sponge is a haven for microbe-mayhem, carrying E. coli and fecal bacteria as well as many other nasty bugs. Researchers find that often well organized, ‘clean looking’ homes often have more germs because the neat-freak of the family (or a maid) spreads them around with a sponge or re-used cloth. While bachelors were messier, they had fewer germs because they are typically not wiping and re-wiping surfaces. Still, if you don’t use a disinfectant cleaner, you’re just giving germs a free ride. BATTLE PLAN: To keep your kitchen spongeworthy, try zapping them in the microwave for one to two minutes on a weekly basis. Also, a quick trip through the dishwasher will kill off any organisms growing inside. Toss your sponges at least monthly. (In the garbage, that is.)

When you start to think about how germs germinate, you begin to question a lot more objects within your daily possession:

CUTTING BOARDS - Keep a bleach/ water spray bottle for my cutting boards, and I also oil them regularly with mineral oil to keep them from getting so porous!

KITCHEN SURFACES - Especially

faucet handles (this is true where ever you go - watch those handles!)

SINK DRAINS - Yep, yours too. They

TOOTHBRUSHES - when you have

been sick, replace your toothbrush so you don’t reintroduce the bacteria into your system. In fact, replace it frequently anyway. Tooth infections can be life threatening.

The Soap Dispenser

Want to learn more? Get your own copy of The Secret Life of Germs: What They Are, Why We Need Them, and How We Can Protect Ourselves Against Them by Philip M., Ph.D. Tierno Jr.

www.amazon.com/Secret-Life-Germs-ProtectOurselves/dp/0743421884

BATTLE PLAN: Don’t use refillable soap dispensers. Buy a new soap dispenser when you run out.

HEALTHY MAGAZINE NOVEMBER 2012

So, what have we left out?

are nasty with germy biofilms. Do I have to remind you about the icky plumbed pedicure tubs?

According to researchers, fecal bacteria grow in refillable soap dispensers. Hard to believe, but yes, bacteria grow in soap, and numbers are staggering. You can get as many as 10 million bacteria on your hands every time you use one.

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Honorable Mention

11 The Desk Drawer

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CALLAY TOD LL ~ ~ FACIALS SPE

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.

Otoplasty

>> Advisor PLASTIC SURGERY

for

Outstanding Ears

W R I T T E N B Y D R . S C OT T T H O M P S O N , M . D.

B

ig ears are not funny. In fact, the American Society of Plastic Surgeons reported that nearly 40,000 teens in 2001 had Otoplasty surgery to reduce the prominence of their ears. Although there are exceptions, children and teens with prominent ears are often teased and ridiculed by their peers. Boys grow tired of having to grow long hair to cover their ears while girls affected by the problem are reluctant to even tuck their hair behind their ears or wear a pony tail – in fear of being ridiculed. Otoplasty gave these children more balance to their facial features, but there are many patients and parents who are unaware that overly prominent ears can be corrected by means of a simple surgical procedure. Otoplasty, or ear pinning, is a surgical procedure for individuals whose ears are abnormally large or overly prominent. The condition ranges from very mild, to the complete absence of an ear (microtia) in severe cases. For the majority of patients with cupped, malformed, or even injured ears, dramatic improvement can be achieved through otoplasty surgery. The procedure takes between one and two hours, depending upon the specific condition being addressed. It can be done under local anesthesia in the office setting, but for younger children or according to patient wishes, surgical anesthesia can be used. In any case, hospitalization is not required, recovery is quick, and pain control is easily achieved with mild analgesic medications. Ear pinning can be performed at any age but is best done when patients are at least six or seven years old and can be involved and invested in the decision and surgical process. I’ve performed this operation on children as young as four, but I prefer them to be closer to six, when they are more aware of their bodies and become excited about the change to their ears.

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Although I do see some adults seeking improvement to their ears, the majority of patients are children. Concerned parents, most often prompted by their

children, bring them in for evaluation during their school years. As with all elective surgery, to me it’s very important for the patient to be part of the decision making process. When the patient is excited about the change to their ears, he or she is motivated and able to smoothly navigate the surgical process. As I see them back in my office following recovery with improved confidence and big smiles on their faces, I’m happy to know that I’ve contributed to that happiness in some way. As for numbers of people affected, studies can’t isolate any race or gender for the condition, but some data, as well as empirical evidence, suggests that genetic inheritance is often involved. There also seems to be no gender predilection. Available data suggests that 53 percent of teens undergoing otoplasty procedure are males. Approximately 33 percent of all otoplasty procedures are performed on boys and girls in their teens. However, as mentioned above, I have had numerous adult cases. In fact, one patient was in his 70s when he presented for surgery. I knew the procedure had been successful when he cut his hair short enough to expose his ears for the first time in years. Otoplasty brings a lot of joy to both the patient and the doctor.

BEFORE

AFTER

As a fellowship trained Facial Plastic Surgeon and Otolaryngologist, I see many patients interested in improving this aspect of their faces, and I find great satisfaction in assisting them in their desires. I practice with three other ear nose and throat physicians at Mountain West Ear Nose and Throat, and I care for all of the patients needing cosmetic or reconstructive facial surgery. We have offices in Layton, Bountiful and Draper and are consequently able to accommodate patients all along the Wasatch front. Dr. Thompson’s practice focuses exclusively on conditions of the face, head and neck. He is board certified in both facial plastic and reconstructive surgery, as well as otolaryngology. He has a particular interest in ear deformities and for the past six years, has joined a select group of surgeons from Boston and Rochester, New York who travel to Ecuador and Guatemala twice a year on a charitable journey to correct congenital ear deformities on local children. He has offices in Layton, Bountiful, and Draper.

ABOUT THE AUTHOR Scott Thompson, MD Board Certified in Facial Plastic & Reconstructive Surgery 801-776-2220 UtahFacialPlastics.com

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Utah Fertility Center Voted best fertility center 2010, 2011 and 2012 by Daily Herald Compassionate, professional care with the highest success rates World Class Reproductive Specialists

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///////////////////// PROFILES

People Power:

BETSY BURTON

WRITTEN BY MICHAEL RICHARDSON

The Story of a Professional Bookseller/Matchmaker

One cannot write about Betsy Burton without talking about her bookstore. They are tied together like the red and white of a candy cane—and this candy cane is sweet. Betsy and her bookshop in Salt Lake City are thriving amidst a crumbling bookseller industry.

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etsy says her grasp on a few simple beliefs have kept her store, The King’s English Bookshop, alive and well for 35 years. First, her store harnesses the community’s passion for reading. She has faith in the reader and faith in the idea that people will always need good books. But pairing good books to the right person requires more than an internet review and a back-cover skim, Betsy says. She and her employees aren’t just booksellers, but matchmakers, which is another part of her winning formula. The King’s English Bookshop (TKE for short), takes pride in its deep knowledge of literature, past and current, to be able to give the community exactly what it needs. And customers are grateful.

Betsy’s experience with the bookstore led her to write a successful book about it called The King's English, Adventures of an Independent Bookseller. Betsy writes in her book of TKE’s beginning 35 years ago that she and her co-founder wanted to “make it different, make it the kind of place we wish all bookstores would be.” And she did just that. As part of that decades-old dream, TKE often brings in well-known authors, extending Betsy’s roles of bookseller, store owner and author to roles of host and even chef. Despite her achievements, she is admittedly human, as one amusing story shows.

“They love that we are so passionate about books, because they are too,” Betsy said.

Betsy had formed a correspondence with Isabel Allende, author of The House of the Spirits, a novel translated into 20 languages and also made into a movie. Allende developed the occasional habit of visiting Betsy and the store.

But Betsy’s personality also has something to do with TKE’s success. When asked what it is about Betsy that drives the bookshop to success, TKE employees say it’s her energy, intellect and perseverance.

One night, Betsy, who always lets her husband do the cooking, was trying to cook a meal for Allende, who was visiting Betsy’s house. Betsy remembers trying to cook salmon, without any knowledge of exactly how, in an oven with a broken dial.

Some of those traits can be blamed on her reading. Good books have been the lifeblood of her business, but also of Betsy herself. She has had her own struggles, like divorce and a child with brain damage that occurred during pregnancy. Because of her life tied with her expansive literary knowledge, she is better able to match certain books to people who need them, an example of what her life and her store are all about. In fact, to best connect with the community’s needs, TKE provides their own extensive book reviews and trustworthy recommendations to customers. Betsy is key in this regard, says TKE employee and former bookstore owner Jan Sloan. “Her spectrum of knowledge is huge,” Jan said. “That knowledge is reflected in the store.”

After watching the struggle for a while, Allende, whose writing is acclaimed everywhere from Chile to Germany to Italy, said “Oh, for heaven’s sake let me do this.” Allende came around the counter and cooked the rest of the meal. When they spoke of her next visit, Allende jokingly said she would love to come, “but you may not cook me dinner.” Betsy easily laughs at situations like that. She shrugs them off, just like she shrugged off people who doubted her store and its firmly implanted ideals. In many ways TKE is an embodiment of Betsy. Passion, belief and community characterize them both.

Located on 15th South and 15th East, The King’s English Bookshop is a local business, and Betsy says businesses of this nature are key to the idea of community.

“Locally owned business glues the community together,” she said. She has become a champion for local business in Salt Lake City, involving herself in policy-making and spreading awareness. She has also become a champion for local writers, according to TKE employee Vivian Evans. “I think her most influential thing is helping authors get a start who are from around here,” she said. Truly helping others is a TKE aim. Reading is such a healthy pastime, Betsy says, compared to so many other pastimes people turn to in times of trouble, like drinking. TKE serves as a refuge. Often, people from the community will enter the store and end up spilling all their life problems to TKE employees, according to Betsy. “We are kind of like therapists,” she said. “I guess we don’t function as therapists, but we listen.” TKE even had what employees called the “confessional bench” at one point, located close to the stores entrance.

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///////////////////// IN THE NEWS

WRITTEN BY MICHAEL RICHARDSON

Facts and Flaws

Government Funding for Junk Food: QUESTION: ARE WE PAYING TAXES TO GET FATTER? The Choices article argues that these subsidized crops contribute a small percentage of the total cost for foods, including junk foods. Daniel Sumner, PhD, national and international agricultural economics and policy researcher at UC Davis says that nutrition has nothing to do with farm subsidy.

The editors of Scientific American wrote that “public money is working at cross-purposes,” being spent to battle obesity, but at the same time going toward “an overabundance of unhealthful calories that are flooding our supermarkets and restaurants.” “It is time to align our farm policies with our health policies,” editors wrote.

“That is simply a mistake in fact and analysis developed by people that did not know how either the subsidies or the farm

But an article in a recent issue of Choices: The Magazine of Food, Farm and Resource Issues, authors blast the idea that American farm subsidies have contributed significantly to American obesity. They write that proponents of this idea “do not present either details on the mechanism by which farm subsidies are supposed to affect obesity, or evidence about the size of the likely impact.” Subsidies, which have reached $20 billion in some years, can lower prices, authors admit, but additional policies, like trade barriers, offset those depressions in prices. Droughts, like the one we are having now, further jacks up corn prices. The article does agree, however, that farm subsidies contributed to the use of corn to produce high-fructose corn syrup, but not the way that some in the media suggest. Current sugar policies restrict imports, drive up the price of sugar and encourage the replacement of sugar with alternative caloric sweeteners, like corn syrup. But authors say the net effect of government subsidies has been to increase, not decrease, the price of caloric sweeteners generally. According to foodandwaterwatch.org, in the 1980s and 90s, the federal government eliminated policies limiting the production of commodity crops, which led to overproduction. Crop prices dropped, leading to an oversupply of processed food’s building blocks, the organization claims, which is why corn products are so prevalent.

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As an example, Sumner explains that corn prices are determined in a world market, and therefore the American corn programs have little effect over the price. Even if they did, “the price of corn is a tiny factor in the price of food.” Some government policies actually keep the price of unhealthy foods high. Take the sugar growers for example, who were promised 85 percent of the domestic sugar market in the 2008 farm bill. Because of this policy, the U.S. buyer pays about 36 cents per pound of sugar, when across the globe prices are 50 percent lower, according to the CATO Institute. These policies are currently under congressional debate, with lobbyists from candy companies pouring millions into trying to strike them down. But it isn’t just blocking candy production, Iowa State University researchers say. Sugar is used in many food products. Doing away with current sugar policies would drop the price of raw sugar by as much as a third, saving Americans $2.9 to $3.5 billion, and creating 17,000 to 20,000 new jobs, their research suggests.

Why aren’t fruits and vegetables Subsidized? A new farm bill is being discussed in congress, and part of the discussion revolves around giving more money to programs for specialty crop growers, such as farmers who raise fruits and vegetables. Traditionally, fruits and veggies have been left out of the subsidy picture, bringing the question: why isn’t the government trying to drop prices of healthy foods so we buy them more often? Currently, farmers who grow commodity crops and get direct government payments for it cannot grow fruit and vegetables. This is because these farmers could disrupt the fruit and vegetable market without real personal consequence, falling back on their government support, which other fruit and vegetable growers don’t get. There is some talk of lifting this restriction, if farmers are willing to lose their direct payments, according to the New York Times.

The bottom line is that the government is in fact dishing out billions to farmers, many of whom need the assistance. Many crops are used for processed and unhealthy foods. But the impact on price, coupled with obesity, may actually be small.

{

Government subsidies may drive down the costs of corn and corn based foods. The editors cite the fact that between 1985 and 2010, the price of beverages sweetened by high-fructose corn syrup dropped by 24 percent, while the price of fresh fruit and vegetables rose 39 percent.

markets work,” he says. “This is a settled issue among those who study the topic seriously.”

{

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or decades the United States government has given a financial boost to farmers, giving rise to a national debate of whether or not this subsidy lowers the cost of unhealthy foods, contributing to the American obesity epidemic.

Healthy-Mag.com


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.

>> Advisor Imaging

Tired of Spending an Arm and a Leg for Quality Healthcare?

Save an average of 40 percent on radiology services, like MRI, CT scans and ultrasound; Ask your family physician to send you to Mountain Medical

B

oth insured and uninsured patients who need radiology services, like MRI, CT scans, ultrasound and pain management treatments, can save a significant amount of money by having those procedures done at an out-patient imaging facility, like Mountain Medical. Mountain Medical’s imaging services, with two outpatient facilities located in Murray and Ogden, reviewed about 20 common radiology exams and found its patients pay an average of 40 percent less than they would at area hospitals. Patients can learn more about Mountain Medical’s lower-cost imaging services by visiting LowerImagingCosts.com. “We’re less expensive than area hospitals because we have negotiated lower allowed rates with insurance companies, which means our patients pay less out of pocket,” said Dr. Ronald Ruff, Mountain Medical’s director of imaging services. “Patients have choices, and there are ways to save on healthcare-related expenses without compromising quality. It may just require a little research.”

Since patients now need to meet higher out-ofpocket medical costs before their health insurance coverage kicks in, many families are foregoing their primary care physician’s recommended medical care, which puts their health in jeopardy.

“What’s clear now is that affordable healthcare has become just as important to families throughout Utah as the quality of their care,” Dr. Ruff said. “Fortunately, Mountain Medical is in a position to offer both afforwdability and quality.”

Yancy Scott, an Ogden resident and patient of Mountain Medical, experienced this recently when


Why is Mountain Medical more affordable than area hospitals?

he was suffering from extreme back pain, which made it difficult to walk. During a visit with his primary care physician, Scott was referred to a local Wasatch Front hospital for an MRI. “I went there simply because that’s where my doctor referred me. He wanted me to be seen as soon as possible,” Scott said. “When I arrived, just moments before my scheduled MRI, is when I finally asked about the cost.” Even though Scott had insurance, he was going to have to pay a $100 down payment before the MRI and about $300 out-of-pocket to cover his 10-percent co-insurance, which caused him to second-guess the procedure.

ISEMENT

According to a 2011 healthcare survey conducted by the Employee Benefit Research Institute and released last month, more than twice as many working-age adults have high-deductible health plans (annual deductible of $1,000 or more) and consumer-driven health plans (also with an annual deductible of $1,000 or more) than did in 2005.

“I knew I needed the exam, but I just didn’t want to spend that kind of money,” said Scott, who decided to call Mountain Medical’s out-patient clinic in Ogden to see what the MRI would cost and if they could get him in immediately.

an Arm and a Leg hcare? Combine the growing trend of high-deductible plans with rising health insurance premiums, and American families are spending more on healthcare than they ever have before — sometimes as much as 10 percent of their income.

Hospital Cost vs. Mountain Medical Cost After reviewing nearly 20 common imaging exams, we found that patients pay about 40 percent less at Mountain Medical than at a hospital.

Patients cost at a hospital

According to Scott, he saved over $200 by having the MRI done at Mountain Medical instead of the hospital he was initially referred to. He also had his test just two hours after making the initial phone call. Mountain Medical’s staff helped transfer the order from Scott’srendering doctor andservices. obtain anAll authorization from his before Mountain Medical patients insurance provider. can also benefit from interestfree payment plans, whether they have health or to save $200 was “I have four kids,insurance so to be able not. awesome. families can do a lot with that adThe cost Most savings don’t stop there. Self-paying patients, or glad I made the deciditional money,” he said. “I’m those without health insursion to shop around before ance, can also receive a sig-having my MRI. I saved nificant discount imaging some money, andon I still had expert care.” procedures and exams and still take advantage of the 12-month interest-free Unlike Yancy Scott, whopaysought out a lower-cost ment plan.

provider, many individuals continue to forego

Patients cost at Mountain Medical

Mountain Medical offers medical care because of the rising insurance destate-of-the-art, quality care

ductibles and co-insurance. But patients don’t have

Mountain Medical offers the to pay an armof orcare a leginfor quality care if they simply highest quality Utah, and board-certified takeitsthe time to shopradioloaround. gists and vascular surgeons are subspecialty experts who have served the Wasatch Front for Facebook.com/HealthyMag helped transfer the order from quality of their care,” Dr. Ruff more than 50 years.

Insurance providers, including Medicare, usually allow higher charges at hospitals than at out-patient imaging facilities. Because patients’ out-of-pocket expenses (deductible and co-insurance) are determined by the “allowed” charges — which are usually higher at a hospital than they are at Mountain Medical — patients will usually pay less at Mountain Medical. Additional savings are also available to patients because Mountain Medical does not charge a down payment or up-front co-insurance before rendering services. All Mountain Medical patients can also benefit from interest-free payment plans, whether they have health insurance or not. The cost savings don’t stop there. Self-paying patients, or those without health insurance, can also receive a significant discount on imaging procedures and exams and still take advantage of the 12-month interest-free payment plan.

Mountain Medical offers state-of-the-art, quality care Mountain Medical offers the highest quality of care in Utah, and its board-certified radiologists and vascular surgeons are subspecialty experts who have served the Wasatch Front for more than 50 years. According to Radiology Business Journal, Mountain Medical is the sixth largest private radiology practice in the United States and is considered the nation’s fastest growing practice. While operating two out-patient imaging facilities (Ogden and Murray), Mountain Medical also manages radiology services in ten hospitals along the Wasatch Front. Its 73 full-time physicians performed about 750,000 procedures last year alone. To learn more about 
how you can save on 
radiology services, visit
LOWERIMAGINGCOSTS.COM For more information about Mountain Medical visit MOUNTAINMEDICAL.COM. HEALTHY MAGAZINE NOVEMBER 2012

57


Better heart care for a better life At the Intermountain Heart Institute at Intermountain Medical Center in Murray, tomorrow’s technology is here today. As one of the nation’s premier heart centers, the Intermountain Heart Institute is leading the way in heart care innovation from advanced artificial heart technology to heart transplantation to pioneering minimally-invasive valve procedures. At the Intermountain Heart Institute, we provide advanced, individualized care to help our patients get back to what’s really important in their lives.

5121 South Cottonwood Street, Murray, Utah 84107 www.intermountainheartinstitute.org 801-507-4701

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There are now more options than ever before for people who wish to be free from, or less dependent on glasses and contact lenses. In addition to custom IntraLASIK and PRK, there are alternatives such as intraocular contact lens (ICL) implants, laser-assisted clear lens exchange with multifocal IOLs, and laser-assisted custom cataract surgery. Because your vision is truly unique, it is vital to find an eye surgery provider who not only has access to some of the most advanced procedures and technology, but also has the diagnostic tools and the clinical experience to determine which one is the best choice for your unique needs. The team of surgeons at Hoopes Vision represent an impressive collection of surgical knowledge and experience, including the most experienced LASIK surgeon in the Utah, the most experienced ICL surgeon in the United States and among the most experienced cataract surgeons in the country. Their wealth of experience is paired with some of the most advanced eye testing and mapping equipment available. This allows our doctors to recommend the best, and safest procedure for each patient, based on detailed information about his or her eyes. If you’ve ever wondered if refractive surgery can help, and want to know what your options are, call us for a complimentary screening and consultation. Bring in the attached coupon and receive $800 off your ICL, blade-free LASIK, or Multifocal lens procedure.Use this year’s tax-free flex spending for additional savings or come in now to plan for next year’s Flex spending. Can you imagine a better gift to give your loved one than the gift of clear vision? Our holiday gift certificates come in a beautiful display perfect for gifting.

Dr. Phillip Hoopes and Dr. Phillip Hoopes, Jr. have been selected among the “10 Most Dependable refractive surgeons in the U.S.” (as seen in Forbes Magazine) three years in a row.

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This holiday season, give the gift of better vision. Gift certificates available in any denomination, or for full procedures.

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THE INTERNET

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HEALTHY MAGAZINE NOVEMBER 2012

YOU

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GIVE PAI N A R E PLAC EME N T Ranked #1 in Utah for Overall Orthopedic Services, Six Years in a Row 5-Star Rated for Joint Replacement, Eight Years Running

Has joint pain robbed you of some of life’s simple pleasures? There’s good news for you. Advances in medical technology and surgical techniques have made joint replacement surgery one of the most routine and successful procedures. That means getting back to an active lifestyle might be easier than you think.

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Healthy Magazine | November '12