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VOL. XIV № 6
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10 WAYS TO GROW MUSCLE FAST
Working out has a lot of benefits, not the least of which is looking and feeling better about our appearance. Most guys are always looking to add a few good pounds of lean muscles. Too bad it’s a lot easier said than done. Luckily, We’ve got the latest tips and tricks to stack packing on the muscle fast.
GIRL CODE NO-NO’S
How many guys out there have begged, nay pleaded, for an instructional manual for relationships. That old saying about how men are from Mars and women from Venus takes on a whole new meaning once you’re in a relationship. The truth is we just struggle to understand each other at the best of times. In an effort to help all the guys out there, we’ve compiled a list of “no-no’s” that every guy should know.
CITIES VERSUS SUBURBS
For many people, this is not even a contest. The suburbs have long been considered the best place to raise a family and settle down. According to new research, however this debate may not be as clear-cut as we once thought.
HAIR TODAY, GONE TOMORROW
Hair loss is something most men dread. We’ve come up with hundreds of ridiculous methods for cover up a bald spot or that receding hairline *cough*toupees*cough*. We consulted one of Utah’s best barbers to get the tips every balding man needs to know to own his baldness and rediscover his confidence.
DAD HAND-ME DOWNS
Fatherhood is a big deal. In honor of Father’s Day, we’re talking about all the things a father should pass on to his kids. No, not t-shirts or that collection of baseball cards—we’re talking about the really important things like traditions and family values.
WHY SPORTS MATTER
Asking whether sports matter is like asking whether art or music matters. Of course they do. Sports kind of get a bad name, thanks in no small part to the raging sports lunatics out there, but the benefits far exceed the loud, obnoxious ranting of that one guy you know. You might not agree, but we think sports make the world a better place.
WHEN THE EARTH ATTACKS
That may sound like a bad sci-fi movie title, but make no mistake, we’re not kidding. Radon gas kills 20,000 deaths a year through lung cancer and many homes in Utah have dangerous levels of radon gas within their walls. Find out what you can do to avoid this deadly threat.
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“The treatment he chose was perfect.” — Bianca, 15
Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile — that feels great, too. Go to www.mylifemysmile.org to find an orthodontist near you or ask your dentist for a referral. © 2013 American Association of Orthodontists.
It’s funny what we value in life—what we consider important and pressing. Actually, no, it’s sad. As a guy, and since it’s Men’s Health month, perhaps this is written to guys. I don’t know if women are better at this than guys, but why is it that we seem to underappreciate the moment, however positive or difficult the moment may be? Why is it that we often don’t embrace trial and setback for the springboard to success that they may be? And why is it that we spend so much time comparing ourselves to others, using that measure as the basis for happiness or frustration? My only answer is that I think we—okay, I’m talking about myself here—aren’t consistently placing proper value on the right things, and we (I) certainly aren’t asking the right questions. Especially as men, I think part of the issue is that we tend to view our lives in the context of competition, as a contest. And it’s absolutely not. We want to get ahead, to win, to advance, and certainly these are worthy goals. But not when we view it in terms of getting ahead of others, winning—and hence, defeating—others, viewing ourselves better than others. We like to keep score, compare size, evaluate competitively. So, what’s wrong with that? It’s
WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF
LEARNING TO ASK THE RIGHT QUESTIONS...
VOLUME XIV, № 6
EDITOR-IN-CHIEF John A. Anderson | email@example.com
a tricky question, because I firmly believe in excelling and excellence, and clearly, someone’s mediocrity might be better than another’s best in any given venue (think Michael Jordan, Michaelangelo, or Mozart). Differences and inequality are NOT the issue here, and not a problem. Neither are sport or competition. What I’m talking about is viewing and evaluating our own lives in relation to our own values and dreams, NOT in comparison to others. I believe in pushing ourselves to be better, to feel better, to fare better financially, to look better—ultimately, to be our very best in every area we desire to improve. But the focus should be on improving ourselves in contrast to where we’ve been and where we want to be, NOT in contrast to where others have been or where they may be.
HERE’S MY POINT: Life isn’t a contest, and when we see it as competition, we become unhappy and distant from those we love, and we usually spend too much time focusing on the wrong things. And, I think we miss the entire purpose of life. Not long ago I had a very scary moment snorkeling in Hawaii with my two oldest boys. I got us into a dangerous situation that I couldn’t control, and quite frankly—I panicked. In the ten minutes that passed between drowning concern and safety, my thoughts magnified things that were truly important to me while virtually eliminating those things that matter so little, yet command so much of my daily attention. Partly because of that experience, I’ve been considering the spiritual scenario of sitting with my maker and reviewing my life and my values. In that moment, I cannot imagine valuing a nicer car, a bigger home or better job. What I do hope is that, in that moment, I can look back and realize that I had valued my marriage, my children, and my neighbors. That I had been humble and helpful to others. That I had been kind and caring to those around me, as well as to those around the world. Truly, in that moment of reconciliation with my maker, I am sure that we will be discussing and valuing much different things than I seem to discuss and value here. I think that begins by learning to ask the right questions today.
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MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER Kenneth J. Shepherd | firstname.lastname@example.org MARKETING DIRECTOR Timothy Howden | email@example.com DESIGN EDITOR Phillip Chadwick | firstname.lastname@example.org PHOTOGRAPHER Megan Heaps | email@example.com MANAGING EDITOR Michael Richardson | firstname.lastname@example.org MAGAZINE EDITOR Gayleen Webb | email@example.com ONLINE EDITOR Taylor Smith | firstname.lastname@example.org DIRECTOR OF OPERATIONS Lyn Timboe | email@example.com CIRCULATION MANAGER Ron Fennell | firstname.lastname@example.org CONTRIBUTING WRITERS Angela Silva, Brooke Kittel, David Fotsh, Robynn Zender, Jill Castle, David Joachim, Douglas H. Jones, Robert Jones, Lisa Mathews, Mark Saunders
Healthy Magazine® (866) 884-3258 email@example.com www.healthy-mag.com To be included in our free online directory, please e-mail your contact information to firstname.lastname@example.org PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission.
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WRITTEN BY TAYLOR SMITH
is more than a hundred schoolmasters.” ~George Herbert
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What EVERY FATHER needs to pass on to his kids Normally, when we talk about “hand-me-downs” we’re talking about something that we don’t really want but we get anyway. Like clothes. Or an old pair of shoes that “don’t fit your brother anymore” so now you have to wear them. There are important things that get handed down, however. Names, keepsakes and memories are but a few of the truly meaningful things that we pass on to our children and loved ones. We talked to all the important “father figures” in our lives and came up with a few essential dad hand-me-downs.
Of everyone I talked to about their fondest father memories, almost all of them had a tender moment with their father— some moment where their dad comforted them or made them feel loved. These were important memories that shaped these individuals. There’s no overstating the importance of a father’s love and consideration. Dads are constantly displayed as tired, disinterested, uncaring individuals (at least in much of today’s media). They’re often clueless as to what really goes on in the lives of their children or spouse. Many of them are only kind when they really need to be. It probably goes without saying, but real dads are not TV dads. I suppose this section could just as easily be titled “Love,” because that’s what we’re really talking about here. Every father needs to show his kids that they matter—that he cares for them. Sure, there will be times where the law needs to be enforced and punishment dispensed. But hopefully those moments are exceptional and punctuate prolonged and consistent kindness and love.
THE IMPORTANCE OF TIME ““““““““““““““““””””””””””””””””””””””””””””””””””””””””””””””””””””””””
Whether it’s finding the time to play catch with your son or take your daughter out to a movie, ask kids of any age and they’ll tell you they always appreciated when dad would make time for them. As a kid it’s hard to understand why dad doesn’t want to spend more time with you, because terms like “responsibilities” and “obligations” are nebulous and mean very little. As a dad, most of us find ourselves with too much to do and not enough time to do it. So, how do we bridge the gap? The key is to prioritize. As a father, one of the most important things you can hand down to your son or daughter is an understanding that family comes first. That doesn’t mean that your family is going to get as much of your time as work or other obligations, but the time they do get should be quality time. Take the time to make sure your kids know that your family is the most important thing in your life.
FAT H E R H O O D FA C T S
Traditions can be some of the most cherished and valued things you can pass down to future generations. Perhaps you come from a family rich with traditions like vacationing in a certain place every year or having popcorn and candy for dinner on Sunday nights (it just so happens that these are family traditions of mine). Maybe your family supports a certain sports team and always has. Whatever it is, it’s important. It binds future generations to the present and the past. Plus, it’s never too late to start making traditions, and they don’t have to be hugely expensive family trips to the beach (unless you live by the beach and then you should just go to the beach). They can be simple things like daddy-daughter dates, family movie night, or a monthly trip to a sporting event. The point is that your traditions can be what you want them to be. And no matter what they are, your children will remember and pass more than a few on to their kids.
THE POSITIVE IMPACT OF FATHER INVOLVEMENT
Inastudyexaminingfatherinvolvementwith134 childrenofadolescentmothersoverthefirst10 yearsoflife,researchersfoundthatfather-child contactwasassociatedwithbettersocio-emotional andacademicfunctioning.Theresultsindicatedthat childrenwithmoreinvolvedfathersexperienced fewer behavioral problems and scored higher onreadingachievement.Thisstudyshowedthe significanceoftheroleoffathersinthelivesofatriskchildren,eveninthecaseofnon-residentfathers. Source: Howard, K. S., Burke Lefever, J. E., Borkowski, J.G., & Whitman , T. L. (2006). Fathers’ influence in the lives of children with adolescent mothers. Journal of Family Psychology, 20, 468- 476.
FATHERS AND EDUCATION
BEATING THE ODDS
Father involvement in schools is associatedwiththehigherlikelihoodofa studentgettingmostlyAs.Thiswastrue forfathersinbiologicalparentfamilies, forstepfathers,andforfathersheading single-parent families.
Evenaftercontrollingforincome,youths in father-absent households still had significantlyhigheroddsofincarceration than those in mother-father families. Youths who never had a father in the householdexperiencedthehighestodds.
Source: Nord, Christine Winquist, and Jerry West. Fathers’ and Mothers’ Involvement in Their Children’s Schools by Family Type and Resident Status. (NCES 2001-032). Washington, D.C.: U.S. Department of Education, National Center for Education Statistics, 2001.
Source: Harper, Cynthia C. and Sara S. McLanahan. “Father Absence and Youth Incarceration.” Journal of Research on Adolescence 14 (September 2004): 369-397.
SPORTS MATTER WRITTEN BY TAYLOR SMITH
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“SPORT HAS THE POWER TO CHANGE THE WORLD. IT HAS THE POWER TO INSPIRE. IT HAS THE POWER TO UNITE PEOPLE IN A WAY THAT LITTLE ELSE DOES. IT SPEAKS TO YOUTH IN A LANGUAGE THEY UNDERSTAND. SPORT CAN CREATE HOPE WHERE ONCE THERE WAS ONLY DESPAIR.”
~NELSON MANDELA Nelson Mandela quote that applauds sports for all they can do? It’s probably not hard to guess how I feel about sports. I love sports. Like a lot. Some might say I’m fanatical about certain sports and I can’t categorically deny these claims, although I like to think that I’m in control of my soccer passion. Honestly, I can stop anytime I want…I just don’t want to. And I know the sour sports-fan stereotype—the loud, obnoxious man sporting his team’s jersey screaming about the injustice of a foul and the ignorance of the ref. It’s easy to criticize crazed fandemonium for taking the game, over which we have no influence or control, too seriously. These claims are just. I cannot deny the irrationality of being too emotionally invested in something we can’t control (and, if we’re being honest, has a relatively small impact on the course of human history). But, asking whether sports matter is like asking whether art or music matters. Not only do they matter to that psychotic jersey-wearing fan, they matter to children, parents and grandparents. They matter to men and women. They transcend race, ethnicity and culture. They can unite the world’s gaze for a short time, captivate billions and even heal divided nations.
BECAUSE YOU NEVER KNOW The human element is omnipresent in art and music. It makes each piece unique and representative of its creator. The human element is perhaps nowhere more dramatically noticeable than in sports. With sports, you just never know. The outcomes are never certain. Pundits and analysts make careers out of trying to predict score lines and results. And yet—thankfully— the games are played on the field, or on the court, and not on paper. Low seeds beat high seeds. Underdogs overcome the odds and defeat the favorites. It’s a story we all love. We watch March Madness every year because we know, without fail, there’s a Cinderella story that we can get behind, even if it’s just for March. Moreover, you never know who’s going to step up. No-namers, nobodies, and unheard-ofs appear at the most unlikely of moments and alter tournaments
or seasons. Every year there’s a new standout player in every league that emerges from anonymity. Occasionally, they burn out after a few bright years, but just as often they become superstars or even legends of the game. We look to sports for inspiration and we find it in abundance. Sports are just downright inspiring and sometimes they’re just downright heartbreaking.
BECAUSE IT’S A FAMILIAR SCRIPT For all that “human element” drama we love so much, sports follow the rules. We know what to expect. They follow rules and remind us that there’s order in this crazy, mixed-up world. And on some level, I think we all need that stability. The games themselves are all built around a framework of rules. It’s what makes the game interesting and compelling. The rules keep the game fair. More importantly, the rules are what link sports to real life. They’re the most effective teachers of applicable knowledge for everyday situations. You break the rules, you get penalized. More of us need to be reminded of that rule. Furthermore, I think we love sports because they embody an all-important life lesson—hard work brings success. It doesn’t always mean you win, but the people that work tirelessly for their goals and desires are always better off than people who wait for success to be handed to them. Some people have other-worldly talent and squander it for a want of work ethic. Others make more out of themselves than any one would ever dream because they have more grit and determination than anyone else. In sports, hard work pays off.
BECAUSE SPORTS CHANGE US Okay. Your seven year-old’s soccer game is not going to fix the world’s problems. Neither is the Super Bowl, for that matter. But the game could mold your child, as sports have for millions upon millions of children over the years. Sports teach us so many important values that apply to life off the pitch or outside of the arena. Teamwork, sportsmanship, courage and the value of hard work are just a few of the important lessons and values children learn playing sports. That doesn’t mean you have to play sports to be a good person, but playing can sure help us become better people.
Sports also give us a chance to be a part of something that’s bigger than ourselves. Sports teams can represent a city or a state. Teams represent the hopes and fears of thousands of people every time they take the field to play. As a fan, it’s empowering and perhaps even intoxicating on some level, to be a part of a group with united desires. Simply put, that shirtless man attending an NFL game in freezing temperatures must feel like a part of something greater than himself, even if he can’t feel his extremities. It doesn’t always make sense, but it’s real for those who make themselves a part of the game. Sports can inspire us to believe in and hope for the impossible. They can break our hearts. They can teach us how to deal with failure. They can prepare us for real life where the outcomes of our endeavors really matter, unlike the score of our little league game. Sports, like all good culture, can change us—help us rediscover the humanity in the world and all the good that comes with it.
We love sports so much, and derive so muchinspirationfromthemthatwespend billionsmakingandwatchingmoviesthat recreateanddramatizesuchunscripted moments.Thinkofyourfavoritereal-life sportsmovies,andyou’llgetthepicture. Here are some of our picks: • • • • • • • • • • • • • • • • • •
Ali. 42. Miracle. Hoosiers. Invincible. Moneyball. Glory Road. Seabiscuit. Forever Strong. The Rookie. Cool Runnings. Chariots of Fire. The Blind Side. We Are Marshall. Friday Night Lights. Remember the Titans. Rudy. Rocky.
(Wait, Rocky’s real, right?) JUNE 2014
WAYS TO GROW MUSCLE FAST
Supercharge a boring gym session WRITTEN BY MYATT MURPHY
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WE SHOULD HAVE A “REFRESH” BUTTON FOR EVERYTHING: A BITTER COWORKER, A LAME BAR SCENE, THE NATIONAL HOCKEY LEAGUE. JUST A CLICK OR TWO COULD GIVE US INSTANT IMPROVEMENT. Same with tired workouts. Maybe yours has frozen up like a gym version of Windows 95. You may think you have to reboot, or even upgrade. Instead, all you need are a few tweaks for a faster, more enjoyable, more effective workout. Take a typical guy’s stale routine: treadmill for five minutes, then bench presses until someone asks if he’s almost done—in which case he’s suddenly on his last set. Next, a few rows, curls and crunches, then a quick toe touch and he’s out. You can do better, beginning with your warmup. “Most men warm up with a few minutes of light cycling or jogging,” says Brad Jordan, NSCAC.P.T., a personal trainer in Dayton, Ohio. And that’s fine if all you plan to do in your workout is lower-body exercise. But an upper-body workout demands something that’s more in sync with your plans. “Switch your warmup to jumping rope, rowing lightly, or using any cardio machine, like an elliptical trainer, that makes you pump your arms,” Jordan says. As for the rest of your routine . . . stop calling it routine. Refresh it, and yourself, with these moves.
1 >START WITH YOUR HAMSTRINGS
“Most men do the exercises they like first and save the ones they know they hate for last,” says Steve Lischin, NASM-C.P.T. “Toward the end of a workout, they either put little effort into these exercises or just skip them entirely.” Performing your workout in the opposite order can give muscles you tend to overlook (such as your hamstrings) the attention they deserve. And saving your favorites for last can help you recharge when your energy level is in decline.
2 >STRETCH BETWEEN SETS
“Don’t stretch only when your muscles feel tight,” says Jordan. Stretching the muscles you’re working not only helps them stay loose, but can also increase your range of motion, allowing you to work more muscle fibers with each additional set.
3 >TAKE A COFFEE BREAK
Anytime you draw your legs toward your midsection—reverse crunches, V-ups—you emphasize the lower portion of your abs. These moves also stress your hip flexors, the muscles on the front of your thighs. When these muscles are involved, your abs exert less than full effort, and you end up with tight hip flexors. Overcome this tendency by pretending there’s a cup of coffee resting just below your belly button. Before bringing your legs up each time, imagine tilting that cup toward your legs first. “This redirects your body positioning, so the effort stays concentrated on the lower abs,” says Len Kravitz, Ph.D., coordinator of exercise science at the University of New Mexico.
4 >CLOSE YOUR EYES WHILE EXERCISING
This helps you visualize the muscles you’re working, which is especially helpful for posterior muscle groups like your back, hamstrings and butt. (Exceptions allowed when that brunette happens by.) Also try closing your eyes during any exercise that involves balance, such as a onelegged squat. “It challenges the neuromuscular system and helps you establish better balance,” says Carter Hays, C.S.C.S., a Houston-based personal trainer. “It’s actually harder closing just one eye than both eyes; it’s weird.”
5 >CHANGE YOUR INCLINATION
Rather than do three sets of dumbbell presses followed by three sets of incline presses, combine the two exercises. Start with one set of chest presses on a flat bench. Then raise the bench one notch from the flat position—to about 15 to 20 degrees—for your second set. Continue raising the angle one notch per set, stopping at the notch before vertical. “This lets you exhaust more muscle fibers by working your chest through five or six different angles instead of just the basic two,” says Wayne Westcott, Ph.D., a Massachusettsbased exercise researcher. You’ll actually end up doing fewer sets, so you’ll save time, too.
6 >GET TWISTED
During the standard single-arm dumbbell row, your palm faces in as you raise and lower the weight along the side of your chest. To get more out of the move, rotate your wrist inward 180 degrees as you lower the dumbbell so that your thumb ends up pointing behind you when your arm is completely straight. This rotation helps adduct the scapula, working the back through a fuller range of motion for added strength and size.
7 >STOP AND GO
Instead of raising and lowering the weight in one continuous motion, pause for a second about halfway up, continue the movement, and then pause again about halfway down. “In a set of eight to 12 repetitions, you’ll add only an extra 16 to 24 seconds to each set, but you’ll be able to exhaust your muscles faster using less weight,” says Lischin. This tactic works great with shoulder presses, lateral raises and bent-over lateral raises.
8 >LOWER THE WEIGHT WITH ONE LEG
Your muscles are much stronger during the eccentric phase of an exercise—when the weight is being lowered. With leg presses, leg curls and leg extensions, consider the “two up, one down” option. Try pressing or curling the weight up with both legs, then slowly lowering the weight back down using only one leg. This lets you work your muscles even harder in the same amount of time without constantly needing to change the weight, says Westcott.
9 >SPREAD ‘EM
Change your hand spacing with each set of barbell curls, instead of keeping them placed at shoulder width for all you repetitions. “Spreading your hands a few inches farther out stresses more of the inner portion of your biceps, while bringing your hands in a few inches builds more of the outer part,” says Lischin. Or, try switching from the standard shoulder-width grip on a barbell to an angled position with an EZ-curl bar.
10 >RUN THE RACK
Save time on the last dumbbell exercise in your workout. Instead of doing three sets of shoulder presses, biceps curls, or any dumbbell move, start with a weight that’s about 50 percent of what you usually use to do 10 to 12 repetitions. Perform the exercise six times, then quickly grab the weight that’s one increment heavier. Continue working your way up in weight until you finally find one that you can’t lift six times using proper technique. Then reverse this process by grabbing a slightly lighter weight and completing as many repetitions as possible, even if you can only manage a few. Keep moving down the rack until you’re left using the lightest set of dumbbells possible.
As for the rest of your routine . . . stop calling it routine. Refresh it, and yourself, with these moves. 16 HEALTHY MAGAZINE
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PUSH-UP Variations WRITTEN BY ANGELA SILVA
The push-up is the standard of body-weight exercises. Push-ups are some of the easiest and most effective ways to exercise and get in shape. If push-ups are part of your routine, here are some fun variations to help mix up your workout and work different muscle groups. They include push-ups for all experience levels. And if you weren’t a fan of push-ups before, you will be after you see these cool push-up variations! Note: caution is advised when attempting any new exercise program. Especially with the more advanced push-ups, keep in mind it can take years to work up to these, and only attempt if you are confident in your strength and coordination.
BASIC PUSH-UP VARIATIONS ›› BASIC PUSH-UP—Once you’re comfortable with the beginning modifications, you are ready for the real deal: the premier body-weight exercise! ›› HAND OR SHOULDER TAP—when your arms are extended and you’re at the top of the push-up, use one hand to touch the opposite hand or shoulder. Switch sides on the next push-up. ›› SINGLE-RAISED ARM—when your arms are extended and you’re at the top of the push-up, raise one arm out in front, and then lower.
BEGINNING PUSH-UP VARIATIONS If a standard push-up is too difficult for you, start with standing push-ups and work your way to the floor.
›› SINGLE-RAISED LEG—This is basically a one-legged complete push-up. Raise one leg during all phases of the push-up, and switch legs after each completed push-up.
›› AGAINST THE WALL—Push yourself off of a wall while standing upright. ›› AGAINST A TABLE—This is similar to the wall push-up but with a little more angle for more resistance. ›› ON YOUR KNEES—With your hands shoulder-width apart on the floor, with your knees touching the floor, this is close to the real thing. PHOTO: thebellyfitclub.blogspot.com
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INTERMEDIATE PUSH-UP VARIATIONS ›› OFF THE KNUCKLES—Instead of hands being flat on the ground, make a fist with your fingers and knuckles on the ground. This is a great exercise for improving balance. ›› STAGGERED STANCE—Perform a basic push-up but with one arm in front of the other. Try doing this with hands close together, then far apart. Switch arms after the desired number of reps.
›› KNEE-TO-CHEST—When your arms are extended in the top of the pushup, bring one knee into your chest, without your foot touching the floor, to work your abdominal muscles. ›› TOE TOUCHES—Similar to the kneeto-chest, at the top of the push-up bring your knee into the chest and use the opposite hand to tap your foot. Make sure you don’t let your foot touch the floor until it returns to standard position.
ADVANCED PUSH-UP VARIATIONS ›› AIRBORNE—At the bottom of the pushup when your chest is near the floor, explode to the top so that your hands are briefly in mid-air. ›› THE ROCKY—This is a modified airborne push-up. For this variation, you start with a one-armed push-up, and then must push hard enough at the bottom to be able to switch arms while in the air. ›› UPSIDEDOWN—Walk your feet up a wall so you are almost in a handstand position. Perform a push-up or any of the abovementioned variations in this position for extra leg and abdominal work. ›› FINGERTIP—Raise your palm off of the ground so only the tips of your fingers are holding you up. The fewer the fingers, the more difficult it is.
GYM PET PEEVES THINGS THAT MAKE YOU HATE THE GYM BESIDES SORE MUSCLES AND EXHAUSTION
Gym memberships are investments, both of time and money. With busy schedules and demanding responsibilities, it is not always easy to get to the gym on a regular basis. You want to get the most out of your time there when you can go, but it doesn’t help when the gym is full of annoyances that detract from your workout and make you less than thrilled to come back. Whether you notice others doing them or realize you do them yourself, here are some of the top gym pet peeves to watch out for.
1. EXCESSIVE CELL PHONE USE. As important as the recent winner of “The Bachelor” may be to you and your friend, the other people on the treadmills may not appreciate your loud conversation about who the real winner should have been. Save it for a more private setting.
2. LOOKING AT OTHER PEOPLES’ SCREENS. It may be a natural response to compare your hard work to the person next to you, but it makes them feel uncomfortable. Be your own competitor and keep your eyes to yourself.
4. HOGGING THE EQUIPMENT. It’s okay to have a conversation with a friend at the gym. It’s okay to take a quick break to catch your breath. It’s not okay to sit idly on a machine to have an in-depth conversation while others are waiting to use it. Be courteous of those around you; use the machines efficiently, and then move on.
3. LEAVING A MESS. Nothing is quite as disgusting as approaching a machine only to find a pool of somebody else’s sweat waiting for you on the bench. Make sure to wipe your own sweat from the equipment when you finish. It is not the next person’s job.
5. OFFERING UNSOLICITED ADVICE. Most gyms offer personal training services to their customers. You may have been studying up on the proper form for deadlifts and the best protein powders, but offering that advice to your neighboring weight lifter is most likely not welcome. Do what works best for you, but leave the advice to the professionals.
ABOUT THE AUTHOR Brooke Kittel
Treehouse Athletic Club 801-553-0123 TacFitness.com
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5 Years Running.
SelectHealth has been recognized by J.D. Power for the “Highest Member Satisfaction among Commercial Health Plans in the Mountain Region, Five Years in a Row.” To learn more about plans from SelectHealth, along with our wide network of providers, visit selecthealth.org or call 855-442-0220.
SelectHealth received the highest numerical score among commercial health plans in the Mountain region (ID, NM, NV, UT) in the proprietary J.D. Power 2010-2014 U.S. Member Health Plan Studies SM . 2014 study based on 34,315 total member responses, measuring nine plans in the Mountain region (excludes Medicare and Medicaid). Proprietary study results are based on experiences and perceptions of members surveyed December 2013-January 2014. Your experiences may vary. Visit jdpower.com.
© 2014 SelectHealth. All rights reserved. 3158 05/14
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Cities versus Suburbs
Where Is the Best Place to Raise a Family? 26 HEALTHY MAGAZINE
SKYSCRAPERS AND DESIGNER STORES VERSUS BACKYARDS AND BLOCK PARTIES—A CENTURY-OLD DEBATE FOR FAMILIES. PARENTS WANT THE BEST FOR THEIR KIDS AND FOR THEMSELVES, AND WONDER IF A THRIVING CITY TRUMPS A CALM NEIGHBORHOOD. SCHOOLS, SAFETY, CULTURE, ENVIRONMENT AND DOZENS OF OTHER PUZZLE PIECES MATTER WHEN DECIDING WHETHER OR NOT TO UPROOT THE FAMILY AND PLANT IN A DIFFERENT PLACE. WRITTEN BY MICHAEL RICHARDSON
An Argument for City Life
City life has more to offer than big buildings and fine dining. Even though common stereotypes don’t place charming families amidst taxies, high rises and stern-looking business people, families have a lot to gain in a city environment. While some parents worry about the exposure that is bound to happen in an urban setting, that may just be urban living’s greatest asset. Your children will see people of all colors, hear languages of all kinds, and interact with other children of different cultures and socioeconomic backgrounds. The city is a great place to open one’s eyes to the world. And much of this interaction is spontaneous. You’re surrounded by people—a lot of people. Human interaction is a vital skill and one that is important for health, and cities throw you into that interaction. Cities also provide excellent opportunities for young people. Whatever career field your child is interested in, or whatever extracurricular activity sparks their interest, big cities will have it. But the entertainment side of city life can’t be forgotten. Something is happening every night, and it will probably be much better than suburbia’s local amateur theater. If you’re willing to brave the traffic and the costs, you are bound to see some incredible things. Cities draw talent, with venues and organizations that add vibrancy to the community.
Cities Making a Comeback POPULATION GROWTH FROM 2000-2010
Cities: .4 percent Suburbs: 1.4 percent
Safety in urban cities is breaking out of its negative stereotypes. Violent crime and property crime decreased by more than a third in urban areas from 1990 to 2008, according to research from the Metropolitan Policy Program at Brookings, led by Elizabeth Kneebone and Steven Raphael. The suburbs are still statistically safer, but the gap is lessening.
Continued on next page>>
Cities: 1.1 percent Suburbs: .9 percent Sources: Census Bureau, Brookings.edu
Continued from previous page>> Drug use, another behavior tied to inner cities, is often just as a serious an issue in suburban areas for teenagers. Researchers at Yale, for example, conducted a study of high school student drug use, and found that 46 percent of suburban girls admitted to illicit drug use at least once, compared to 26 percent of inner city females. A whopping 59 percent of suburban boys used illicit drugs at least once, compared to 33 percent of inner city boys. Researchers tied this finding to the self-report of suburban kids of higher levels of anxiety. Furthermore, suburban kids were more likely to give a high status to those using drugs, endorsing behavior. Suburban kids were also more likely to report being depressed, another potential contributor to drug use. Heroin use is growing in the suburbs, and teens from middle to high income families are more and more often falling victim, statistics show. Prescription drug abuse, such as pain killers and ADHD drugs, is also a growing problem in the suburbs.
An Argument for the Suburb Life
Big cities and downtown areas are great, no doubt. But some families would rather visit the city than be a constant speck in it. And why is that? Pink Floyd provides possibly the most important answer: money. Cities drain your bank account and your wallet at an alarming rate, with parking fees, expensive eating and ridiculous costs for rent and property ownership. If you want to own a home in the middle of many coastal cities, you’d better have a serious chunk of change handy. And speaking of homes, space is another downfall of city life. For the cost of a core city apartment, you could often have a nicer place twice as big in the suburbs, with a yard and a driveway. Those planning on having kids must consider space. But stepping away from the economics of the matter, the social aspect of suburbia can be appealing to some. Sure, cities present amazing diversity, but there is great value in commonality. In a suburban school, your kids will make friends with children of similar families. Your neighbors will speak your language and will be easy to relate with. Not all of us need extra hurdles when it comes to making friends.
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The Education Factor: ARE URBAN SCHOOLS
Graduation rates and test scores are generally worse in urban school districtsthansuburbanones,butparents shouldbecarefulofputtingtoomuch confidenceinthesebroadaverages. “It’sabsolutelycritical,whenmaking decisionsabouteducation,tonotuse blunt average,” says Dr. Kent Pekel, President and CEO of the Search Institute, an educational research organization. Parentsshouldlookwithrealspecificity ataschoolbeforemakingadecision, saysPekel.Eveniftestscoresaren’tgreat ataschool,specificprograms,teachers ordepartmentscanmaketheschool a good fit. Other factors to consider areclasssize,expendituresperstudent, buildingquality,technology,discipline ratesandsafetyoftheenvironment. Besides,researchshowsthattheschool itselfisonlypartoftheequationwhen itcomestotestscores.JonathanSandy, educationeconomicsresearcheratthe UniversityofSanDiego,hasconducted research on the differing test scores betweensuburbanandurbanstudents. While there is no way to analyze every factor, he says, his research shows that reason why suburban schoolsoutperformurbanschoolsis demographics.
“Thereisalwaysasensethat‘nothingsucceeds like success’ with education,” he says. Assuming a school is bad because test scores are bad ignores a host of other factorslikepoverty,single-parenthomes,and other aspects outside of school. Butdemographyisnotdestiny,accordingto Pekel.Whilesweepingaveragesmayindicate acertaintrend,manyurbanschoolswith predominantlypoorerstudentsfindwaysto perform at a high level. Parents will naturally want their child associating with other children who get goodgrades.But,Pekelsays,worryingabout peerdynamiccancloseparentsofftogood educationalsystems.Nothingreplacesavisit totheschool,saysPekel.Statisticscanonly say so much. Furthermore,Pekelsays,extracurricular opportunitiesmustbeconsideredwhenit comes to a complete education. “LEARNING CAN’T BE DEFINED BY A SCHOOL DAY OR A SCHOOL YEAR,” HE SAYS. “ACTIVITIES OUTSIDE OF SCHOOL ARE INCREDIBLY VALUABLE.” Youthdevelopmentprograms,athletics,clubs, etc. must factor into the equation when decidingonwhereyourchildshouldgetan education.
Sources: futureofchildren.org, Binghamton University
Sitting is the
New Smoking • STAND UP A FEW TIMES a day, stretch, walk around: it tones muscles and improves posture too. • TAKE WALKS OUTSIDE OF THE OFFICE a few times a day, to your car, to the corner store, around the block. • WALK TO YOUR LUNCH SPOT … don’t eat at your desk.
How We’re Falling Behind on Reducing Heart Disease Risk
Education and better lifestyle choices have dramatically reduced our risk of dying from America’s number one killer: heart disease. Campaigns to get us to quit smoking have been incredibly effective and we now enthusiastically embrace more active lifestyles, regular exercise, stress reduction, better food choices, and do all we can to stay “heart-healthy.” But in recent years, a new heart disease threat has emerged… too much sitting! And sitting may also aggravate the risk for obesity, diabetes, certain cancers and early death. Just take a look at all the websites and recent research devoted to this topic. Sitting may well be the most pervasive health risk ever identified because EVERYONE sits. It affects all people, no matter their socioeconomic status, education level, gender or where they live. The challenge is that many of us spend so much time sitting that it is difficult to modify this risk factor. Think about all the ways that we have incorporated sitting into our modern lives, whether we’re working, driving, eating, relaxing or traveling. Scientists refer to this new risk as “sedentary time.” Humans are spending more and more time sitting (think of children and “screentime”) and the effect of all of this
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sedentary time on heart disease risk is alarming. A recent study even suggests that men who exercise regularly are at increased risk of heart failure if they spend long periods of time sitting. Based on emerging clinical evidence, the American Heart Association made a statement in January 2014 that “outside of work, men who spent five or more hours a day sitting were 34 percent more likely to develop heart failure than men who spent no more than two hours a day sitting, regardless of how much they exercised”. And even more compelling, “heart failure risk more than doubled in men who sat for at least five hours a day and got little exercise compared to men who were very physically active and sat for two hours or less a day.” One explanation for this heightened risk of cardiovascular disease is that sitting prevents blood from circulating properly throughout our blood vessels and our muscles and especially at joints that are bent at 90 degrees while we are in the sitting position (including our backs). Just how too much sitting predisposes us to the chronic diseases listed above is unclear, but sitting for eight hours a day or more is detrimental and the effect is aggravated in men who do not exercise regularly throughout the week. Aside from new (expensive) trends like combination treadmill desks at work, what are some practical ways to sit less, especially at work?
• VISIT YOUR COLLEAGUES at their desks instead of texting, messaging, emailing. • TRY TO TAKE SOME PHONE CALLS (especially longer ones) walking around the office or outside. In summary, just stand up. And make sure you try to exercise a few times a week to counter the effects of all that sitting! The good news is that sitting for less than four hours a day is associated with significant improvements in long-term health and a reduction in heart disease. The challenge is to do it! ABOUT THE AUTHOR
Andy Peiffer, MD PhD Medical Director The Men’s Health Center (801) 521-2012
Andy Peiffer MD, PhD is the medical director of the Men’s Health Center in Salt Lake City, UT. The MHC offers the latest treatments for conditions such as high blood pressure, diabetes, cholesterol management and low testosterone. It also provides innovative approaches to cancer screening, heart disease assessments, impotence therapy, anti-aging programs, weight control and hormone replacement.
You See It, YOU WANT IT
BIOLITE CAMP STOVE Possibly the coolest piece of camping equipment we’ve seen, this stove uses thermoelectric technology to convert heat into electricity. That electricity powers a fan which makes the fire ultra-efficient, and extra energy can be used to charge devices. www.biolitestove.com
THINGS THAT MEN WILL LOOK AT TWICE
MASTER OF MUSCLE SKIPPING ROPE What we like about this rope is that it tries to keep things as simple as possible. It’s easy to adjust the length of the rope to fit your needs, and there isn’t any slipping. The rope itself, which is more like wire (which doesn’t tangle), cuts through the air quickly, allowing for easy doubles and a more versatile jump rope workout. It’s a favorite of the CrossFitters, which is a good sign for its quality and functionality.
THERMOS® 22OZ TRITAN FILTRATION BOTTLE This was our favorite water bottle and filter combo we could find on the market. As these kinds of water bottles go, you generally don’t get as much filtered water as you’d like and the filters don’t last long enough. With the Thermos Tritan, however, you get 22oz. of purified water and a filter that’s going to last for about 128 full bottles, or 20 gallons. If you’re in the market for a water bottle like this, we’re convinced this is the best bang for your buck.
TIMBERLAND® RADLER TRAIL CAMPER FLAT Shoes have an awkward shape, which makes them an inefficient fit for a multi-day camping trip. These shoes from Timerbland fold up for easy transportation. Furthermore, they repel water, and while the sole is flexible, it’s durable. hiconsumption.com/2013/02/timberland-radler-trail-camper-flat/
WALLET NINJA Carrying around a Leatherman just isn’t what a lot of people do. Enter the Wallet Ninja, which is about the size of a credit card (though heavier), designed to function as a multi-use tool. Our only question “Why didn’t anyone think of this before?” That said, this isn’t ever going to send regular tools to junk pile. Some of the “tools” on the wallet ninja don’t work very well, we found. walletninja.com
BOWERS AND WILKINS P3 It’s easy to feel content with cheap ear buds, until you put on headphones like these. The crispness, the levels and the depth of sound make you realize that you’re finally hearing the music as it should be heard. We also love the design: over-ear headphones are often huge and bulky. And possibly the best part about the P3s is the structure. The headphone wires actually plug into the ear piece, after wrapping into a horizontal position, innovatively preventing the most common headphone casualty—damage where the wire meets the ear piece. Whether it’s Zepplin, Bombay Bicycle Club or The Black Keys, these are headphones men can rely on.
FAVORITE JUNE 2014
DUDE WRITTEN BY HEALTHY MAGAZINE
No-No’s MISTAKES GUYS MAKE WITH THE LADIES
FOOT IN THE MOUTH
DON’T GOOF IT UP
MISTAKING THE PURPOSE OF CONVERSATION
BEING OVERLY NICE
While men generally like conversation to have a clear purpose, a woman will often use conversation to discover how she is feeling or to release negative feelings. These talks might seem pointless to a man, but to a woman, it is a way to build intimacy and bond with a person she cares about.
Don’t act like a saint, because she probably won’t buy it. Gentlemen are kind, but they won’t be walked on, and everyone knows it. Demand respect. On this note, make decisions together. Don’t give up your power in the relationship. It’s unattractive.
GIVING UNWANTED ADVICE
Women love attention, but if they sense you are doing things not out of deep feelings, but just for approval, she’ll hate it.
SEEKING HER APPROVAL
When a woman opens up about an issue, it isn’t always because she wants advice. She’s just working through her problems, and talking is key to helping find some peace. Don’t jut in with advice. Instead, listen patiently. Sometimes, she just needs to know that you comprehend her issues.
TRYING TO DEFINE THE RELATIONSHIP TOO SOON
Don’t jump the gun with a “So, what are we?” This can make future conversations awkward and unnatural. She may even get scared off.
USING CLICHÉ, BORING PHRASES TO DESCRIBE YOURSELF “I LOVE TO LAUGH”—You and every other human. “I LOVE TRAVELING”—So generic. Say “I love (specific location).” “I LOVE LONG WALKS ON THE BEACH”—This is about as attractive as a used car advertisement.
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RELYING ON MONEY
Too often, men drop serious coin only when they feel like something is wrong in the relationship. Wake up call—money is never going to fix the issue. Other men feel some obligation to spend money on a girl. Remember how lame it feels when someone does something nice for you because they have to.
RELYING TOO MUCH ON LOOKS
For guys, seeing a beautiful girl sparks feelings of attraction. But for women, attraction comes as a combination of good communication, body language and looks. No matter how suave you look, conversation can spoil everything. Or make it perfect.
YOU PLAY THE WRONG MUSIC
But you love that song, right? If the time does come when playing music is okay, let her pick, or pick something you think she’ll know. Remember, music in general is probably a bad choice since you’re on a date to get to know one another. Don’t annoy your date with obscure music that kills conversation.
Strategies for Staying Healthy This Summer
WRITTEN BY HEALTHY MAGAZINE
SUMMERTIME IS AN OPPORTUNITY FOR US TO GET OUTSIDE AND ENJOY THE OUTDOORS, FAMILY ACTIVITIES, AND TO EXERCISE OUR PHYSICAL BODIES. WE ALSO FEED OUR SOULS FROM THE BEAUTY OF MOTHER NATURE. THE FOLLOWING ARE SOME SIMPLE STRATEGIES TO STAY HEALTHY SO YOU CAN ENJOY THIS BRIEF SEASON:
LIMIT YOUR SUN EXPOSURE to before 11 am and after 4 pm during the day, to avoid sunburn. Exposing your skin to the sun at the right time of day can give you the Vitamin D you need, while protecting your skin. If you are in the sun after 11 am and before 4 pm use sun block, hats, or cover up with light clothing. If you get burned, use Aloe Vera gel or Calendula gel. Calendula is not as well known as aloe, but can be more effective for some people. Bacteria cannot grow in its presence, thus helping the body to heal wounds quickly.
EAT SEASONAL FRUITS. They are high in water content, rich in antioxidants, and are nature’s way of cooling you down without air conditioning. Eat at least five servings of fruits a day.
DRINK SUFFICIENT FLUIDS; at least 50 percent should be water and the rest should come from fruit juice or herbal teas. Stay away from sodas as they rob you of calcium and may deplete your bodily water reserve (diuretic). Coffee and black tea shouldn’t count as quality liquids. They also act as diuretics, removing water from your body, and wreaking havoc on your gastrointestinal system.
COVER UP AT NIGHT to avoid mosquito bites. Use citronella-based products to keep them away from you. And remember, the more sugary foods you eat the more you will attract them. Eat garlic, onions, and chives as they keep away these little “vampires.”
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PACE YOURSELF if you are not in shape
for physical activities. Start slow by walking 20–30 minutes morning and evening, and you will be in good shape in a matter of a couple of weeks. If you get sore from physical activity, take homeopathic Arnica 30c (a gentle and safe medicine that won’t interfere with any other medication) every couple of hours. The pain and soreness will go away quickly. For those with arthritis or stiffness, take homeopathic Rhus tox 30c twice a day to loosen you up. This is especially good when weather changes affect you poorly, with more stiffness and pain.
“SUMMER COMPLAINT” is an old term used for
the summer flu, a type of gastrointestinal problem that causes diarrhea. Last year it was a big problem for many people. This year, be prepared by having both a homeopathic remedy called Podophyllum 30c and White Oak bark herb in capsules. Podophyllum helps body regulate the colon and stop diarrhea in a natural way. White Oak bark capsules (2 or 3 capsules, taken 3 or more times a day) help firm up stools. Taken together, most people see results in 12 to 48 hours. Using these strategies you can stay cool and have a fun and healthy summer!
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DUDE SO YOU’RE A MAN, AND YOU WANT TO STAY HEALTHY? W R I TTEN BY L A N E C . C H IL D S, MD
EVERYONE KNOWS WE LIVE IN THE AGE OF TECHNOLOGY AND THE AGE OF INFORMATION. IN SPITE OF THIS VAST BODY OF AVAILABLE KNOWLEDGE MEN STILL HAVE A DIFFICULT TIME PUTTING THEIR FINGERS ON SIMPLE SPECIFICS THEY SHOULD BE DOING TO MAXIMIZE THEIR HEALTH AND IMPROVE THEIR QUALITY OF LIFE. WE HAVE BEEN TAKING CARE OF MEN FOR YEARS, AND HAVE BEEN ABLE TO IDENTIFY A FEW KEY FACTORS—A LIST OF DOS AND DON’TS IF YOU WILL—FOR YOU TO SIMPLIFY YOUR LIFE AND HELP YOU FEEL BETTER, PERFORM BETTER, AND PERHAPS EVEN LIVE LONGER. WHILE THERE ARE NO GUARANTEES FOR ANY OF US, THERE STILL IS GREAT DATA SUPPORTING THE FOLLOWING RECOMMENDATIONS TO HELP YOU, THE MAN OF MEN, GET THE MOST QUALITY AND QUANTITY OF LIFE OUT OF THAT WONDERFUL BODY YOU LIVE IN EACH AND EVERY DAY.
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PICK THE RIGHT PARENTS Okay, you cannot do a thing about this one, but we list it here at the top to emphasize how important genetic factors are in determining many things about one’s health. Body-build factors, especially height, weight and bone and muscle composition are often pre-determined by one’s genetic make-up. A family history of cancer or of chronic disease like diabetes or heart problems puts one at higher risk for developing that same cancer or those chronic diseases. Don’t become depressed with concern, though. Rather, take this information and use it to your advantage. If you have a family history of colon or prostate cancer, make sure you are up to date with proper screening tests and examinations so that you can treat things proactively at an early stage, rather than once things have progressed and can no longer be treated. If your parents are alive and in good health, thank them for the great start they gave you.
DO NOT SMOKE Period. There just is no excuse for this one, men. In 2014 we all know that smoking is bad for us, and yet so many men continue to smoke in spite of that knowledge. Listen, smoking kills you. Can I be more blunt? When patients come to me and we diagnose them with a cancer which requires surgical treatment, I insist they discontinue smoking, and not just for the surgery, but for good. Many of the cancers I treat are caused by tobacco. Everyone knows that smoking is the major cause of lung cancer, but did you know it is the major cause of bladder cancer as well? If one plans to continue to smoke after having surgery for a tobacco-related cancer, then I suggest it doesn’t even make sense to have the operation in the first place. The smoking and the progression of disease are going to win; the surgery and attempting to cure the cancer are going to lose. We recognize that this is hard medicine. Being told you have cancer and you have to quit smoking all at the same time is not easy for people. But without these drastic measures, patients will not improve. More info: The Emperor of All Maladies by Siddhartha Mukharjee, MD
YOUR WORK PROBABLY DOES NOT COUNT AS EXERCISE / SWIM When I ask patients if they exercise, men often tell me that, yes, they go to work every day and feel like they have exercised. This feeling of fatigue or exhaustion is different, however, from effective cardiovascular and strength training which are both important aspects for good health. Men, you have got to get in some exercise, and you must do this a minimum of 3 times a week. These work-outs should include some cardiovascular training to get your heart rate up and keep it up for 15 to 30 minutes. It should also include some resistance weight training, working all the major muscle groups including your core. While such work out routines will leave you feeling tired and spent initially, soon those feelings will be replaced with increased energy and better mental acuity and you will be better able to perform the tasks of your day job and have more energy for your personal free time. And for the record, over the years I have noticed the men that seem to be in the best shape and have the best body tone and agility regardless of their age, are swimmers. Swimming works all the muscle groups, is great cardiovascular training, and is low impact for those that have joint and back difficulties. Consider swimming. It is a great way to stay young.
I have tried to share with you a few common factors which are in the lives of men I consider to be in good health who I have cared for as a doctor over the years. Everyone is looking for the magic formula, the special food or vitamin or supplement they can take to produce good health and a long life. But the longer I take care of patients, the more I am convinced such a food, supplement, or diet does not exist to bring about this goal. Staying healthy requires a little luck, and some discipline and some hard work. But the results are worth it. You owe it to yourself, and to your loved ones and friends who want to see you succeed and have a long and healthy life. ABOUT THE DR. CHILDS
Lane C. Childs, MD, FACS Western Urological Clinic 801-993-1800 wucmd.com
Dr. Childs, of Western Urological Clinic in Salt Lake City, is a men’s health expert. He is also on the Board of Directors for the Salt Lake Surgical Center.
A Manly Food Guide SODA POP IS NOT YOUR FRIEND DRINK MORE WATER Chronic soda drinkers often have the habit catch up with them in a bad way. Most sodas in general contain large amounts of sodium, which is true for both diet and regular versions of the beverages. High sodium intakes are related to fluid and water-retention issues, one of the mechanisms by which many soda drinkers tend to put on weight. Men tend to be dehydrated, and soda pop tends to be a contributor to this problem as well, as soda seems to take the place of water in many men’s diets. Sodas also can decrease bone density over time, act as irritants to the bladder, causing more feelings of urinary urgency and frequency, and can increase the formation of kidney stones. It is very common to identify soda pop as a large part of the diet of many of the patients with kidney stones we treat.
EAT LESS RED MEAT As data accumulates, there is more and more evidence that diets high in red meat are related to more gastrointestinal, cardiovascular and urinary tract maladies. Data linking red meat consumption to colon cancer risk is pretty convincing, and the prostate cancer link is also growing. Few men are unaware of the linked risks of red meat, high cholesterol, and heart disease. But not too many men would link red meat and prostate cancer risks together in their minds. So, is there evidence we should all be vegan? I would suggest we move one step at a time. Eat less red meat for the time being, and let’s follow the data and the studies. University of Michigan faculty member Mark Moyad, M.D., MPH gives wise advice by telling his patients, “If it is heart-healthy, it is prostate-healthy.”
WHITE BREAD IS NOT YOUR BUDDY, EITHER Bread is such a seemingly innocent food item. A sandwich here, a piece of toast there. Do you go out to dinner? You have some wonderful, often warm right-out-of-the-oven bread to snack on while you wait for your salad and entrée to be served, and before you know it, you have consumed ¼ to ½ a loaf of bread before you even begin to eat your dinner. Those calories add up, and not for one’s advantage. There are many fads advising low carbohydrates, or limiting whole grain wheat, or even elimination of wheat usage altogether. What is best? As a physician, I feel the word moderation is best. In my experience, those who abide by a balance seem to have the best health. The bookstores are full of books pushing one form of diet or another. Save your money, apply the principles of moderation and wisdom and your health will be the benefactor of such action.
WRITTEN BY HEALTHY MAGAZINE
Hair Today, GONE TOMORROW
OUR GUIDE TO WEARING THE RECEDING HAIRLINE AND BALDNESS
FORGIVE THE AWFUL PUN, BUT WE COULDN’T RESIST. THE OLD SAYING GOES, “YOU NEVER KNOW WHAT YOU HAD UNTIL IT’S GONE” AND IT’S NEVER MORE TRUE THAN WHEN WE’RE TALKING ABOUT HAIR. AS YOUNGER MEN, WE TOOK OUR HAIR FOR GRANTED. HECK, MOST OF US PROBABLY TRIED TO SHAVE OUR HEADS ONCE OR TWICE. BUT NOW THE YEARS ARE CATCHING UP WITH YOU AND THAT THICK HEAD OF HAIR IS LOOKING DECIDEDLY THINNER. MAYBE IT’S JUST ABOUT GONE. So, what do you do? Do you grow it out and hope to cover it up? “I just tell guys to own it,” says old-fashioned barber Drew Danburry, who owns the Danburry Barber Shop in Provo, UT. “Don’t try and hide it and don’t let it shake your confidence. For the most part, it isn’t about the hair—it’s about confidence. And I think that a confident balding man is somewhat of a rare treasure.” DREW DANBURRY is a singer-songwriter turned professional barber, who’s played live shows around the world and released records independently from 2002 to 2010. He opened his own shop in downtown Provo in 2011. Danburry also says that the key to styling a receding hairline is to understand that “every type of receding hair line is different. You’ve got to do different things for different types of hair loss.”
Receding from the forehead but leaving a small island of hair near the front, the horseshoe can be a stately look. Our suggestion is to keep it short, probably no more than 1/2 an inch. Anymore and you’re endanger of looking like a mushroom. You can have your barber reduce bulkier areas or just buy a pair of clippers and do it yourself. As for styling, you don’t need to bother styling hair that short. Just make sure you hair is clean and conditioned.
THE SPARSE ALL OVER
Much of what applies to “The Horseshoe” also applies to “The Sparse All Over.” There’s no use trying to hide it by growing out what you have left. Follow Danburry’s advice and just own it. A 1/2-inch is probably the right length, plus, it’s very easy to manage. Avoid using gels or creams that can make your hair clump. If you want to add some body, find a good low-shine or matte texturizing cream.
THE CLASSIC RECEDE
This one gives you a little more freedom because it’s not quite as drastic. Generally, this kind is characterized by developing the pockets on either side of your widow’s peak with your hair thinning in front. We suggest keeping your hair at about two inches long. You can wear it back or forward depending on your preference. If you wear it forward ask your barber to add some texture for a look that’s more natural and varied. Find yourself a good, lowshine putty for a clean-cut, slicked back look that ladies are sure to love.
This one can be tricky, but there’s no reason to be ashamed of “The Spot.” The temptation is to try and grow the hair on top long to cover it up. You’re honestly better off keeping your hair around 3/4 of an inch and having your barber blend naturally from the bald spot into your longer hair. With the right product, like some hair goop, you can style it messy to minimize the appearance of the spot or wear it combed to the side for a classy look.
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Eating Healthy ON THE ROAD
WR ITTE N BY JONNY BOWDE N , M . A. , C . N . S.
his article is for anyone who ever spent time in an airport. I spend a lot of time in airports. This results in the development of much useful knowledge. For example, I know exactly where to find the National Enquirer in virtually every Hudson News store in America. I can tell you exactly what color travel pillows they have at Brookstone. I know what rap CD is on special at AirTunes. And, out of necessity, I’ve also learned where to find actual food in airports. Which is no easy task, thank you very much. But the experience has made me something of an expert on eating on the road. Now, you don’t have to spend a lot of time in airports to benefit from my experience. This article is actually for anyone who travels. Or orders take-out. Or goes out to dinner. Or has a social life. Or a business life. Come to think of it, it’s for anyone who has a life, period. In today’s world, few folks have the luxury of eating all their meals at an actual table, let alone at home. If you live in a big city, the sight of people rushing through the streets chomping furiously on anything they can hold in one hand and signaling for a taxi with the other is old hat to you. Big city or not, you’ve got kids to chauffeur around, schedules to meet, meetings to go to, games to cheer at, ballet class, the gym, board meetings that last all afternoon, committees to chair and families to spend time with. You’re constantly in motion. The days of Ethel dropping by Lucy’s for coffee to break up the morning monotony are long over. Morning monotony? Are you
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kidding? For better or worse, we live a Tasmanian devil of an existence, and for those of us trying to eat well, a veritable minefield of potential disaster. I know. I’m the one who lives in airports. To make matters worse, there seems to be an unwritten law that I call “Bowden’s law of inverse quality.” It states that the quality of food goes down as portability and accessibility go up. There ain’t no organic fruits and vegetables at the food court, folks. The airports are filled with crummy, sugar-laden, pick-meup treats; the take-out counters with bad, processed meat and deli food; and business travelers are well aware that even the best hotel restaurants are a cornucopia of temptation—made all the worse by the fact that by the time we sit down to dinner we’re starving and not even the basket that the bread comes in is safe from our mouths. So what to do? Unless you’ve got access to a time machine, eating on the run—or at least on the move—is likely to remain a fact of life. The opportunity here is to become a master of your on-the-go circumstances rather than a victim of them.
HERE ARE MY TOP 8 TIPS FOR HOW TO DO JUST THAT: 1. THINK PROACTIVELY. Most of the trouble comes from waiting until you’re in the middle of an emergency hunger situation before taking action (like being without food all afternoon and coming face-to-face with a convenient snack machine). A little planning goes a long way. If you know you’re going to be stuck
in a meeting, take along something you can eat quickly and discreetly that will keep your blood sugar from plummeting and your cravings at bay. Best choices: Celery sticks and a small container of peanut butter for dipping. String cheese and an apple. Nuts—but watch the quantity. And the best health food in the world: a can of sardines! 2. USE LETTUCE INSTEAD OF BREAD. You can wrap some leftover chicken in a lettuce leaf and eat it in the car or anywhere else a sandwich would work. Throw on some tomatoes and a drizzle of olive oil, and you’ve got a decent mini-meal. Some fast food restaurants are now offering their burgers made exactly this way. 3. FIND HEALTHY FOOD THAT TRAVELS WELL. Top tips: Cottage cheese, yogurt, celery, peppers, carrots and apples. Throw some berries into a Tupperware with some cottage cheese and nuts, and take it with you. In a pinch, high-protein, low-carb snack bars beat the pants off standard machine food. 4. PREPARE THE FOOD AHEAD OF TIME. (This is a corollary of “think proactively.”) Bake a week’s worth of sweet potatoes on a Sunday, cut ‘em in half, and take them with you as snacks during the week. They’re as portable as you can get, they taste great cold, and they are loaded with vitamins. 5. THINK NUTS. Here’s what they do: provide good fats, fiber, minerals and a little protein. They also fill you up. The key is to not buy the big bags and nibble
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all day. Make your own little sandwich bags with a dozen or so nuts in each, and combine them with an apple or some string cheese. Best choices: walnuts, pecans and almonds. 6. THINK UNUSUAL FOODS. Paleolithic man carried around the original energy bar called pemmican. It’s made with pressed grass-fed meat sweetened with dried cherries. You can get it through a link on my Website. It tastes way better than it sounds, and it’s healthy! 7. FIND THE CHICKEN CAESAR. At long last this has become a staple of takeout restaurants in airports. Trust me, I know. Buy it! 8. KNOW HOW TO ORDER IN A RESTAURANT. When eating out, choose fish, lean meat or chicken and a ton of vegetables. Tell them to hold the potatoes or rice and double the veggies. Send the bread back and skip dessert (or order fresh berries, even if they’re not on the menu). With a little thinking ahead, meals on the road don’t have to be a disaster. And the challenge of eating well can actually be fun. Just ask me. I’m the one snacking on nuts in the Jet Blue terminal.
The Most Filling
FOODS W R I T T E N BY A N G E L A SI L VA
WRITTEN BY ANGELA SILVA
Well-known for their high-protein content, eating eggs for breakfast will help avoid pre-lunch munchies and provide plenty of energy to get you through the day. Hard-boiled eggs are also an easy snack that can be easily transported and stored for quick access.
Another great source of fiber and protein is beans. Beans are highly versatile and there are so many kinds to choose from, the possibilities are endless when it comes to incorporating beans into a meal.
RAW FRUITS AND VEGGIES
RESEARCH HAS SHOWN THAT HUMANS TEND TO EAT THE SAME WEIGHT OF FOOD EVERY DAY. BY CHOOSING NUTRIENT-DENSE FOOD THAT PROVIDES LONG-LASTING SATIATION, WE CAN AVOID THE TENDENCY TO CHOOSE HIGH-SUGAR AND HIGHFAT FOODS THAT TEND TO CAUSE HUNGER AND CRAVINGS.
Fruits and veggies are low in calories but high in fiber, so eating a lot of them will fill you up without the worry of excess calories. A classic pre-meal salad is a great way to control hunger. Adding extra veggies to main dishes is also a great way to add healthy volume to your food intake.
The best foods to keep us fuller longer are foods high in fiber, protein, and healthy fats. Fiber takes the body a long time to digest, which helps to control hunger. Protein and healthy fats help to stabilize blood sugar, which also prevents hunger and cravings. Here are some suggestions for foods that are not only healthy, but will keep you fuller longer.
These are a great source of healthy fats and protein. A handful of nuts with some fresh fruit is a great snack to help avoid that mid-day hunger that can cause binging when you finally have access to food. All nuts are fairly equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. But, because of their fat content, nuts can be high in calories, so be aware of your serving size to get just the right amount to fill you up with over consuming.
The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted. Macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most caloriesâ€”200 eachâ€”along with the lowest amounts of protein and the highest amounts of fats.
Fish, turkey, and chicken are great choices for highprotein, low calorie foods that contain nutrients that help control hunger. Fish contain healthy fats and a lot of lean protein, which together take a long time to digest. Turkey and chicken also contain a lot of lean protein. Add some whole wheat bread and a leafy green and you have a hunger-fighting sandwich to get your through your work day.
WHOLE-WHEAT FOODS Flour-containing foods have a bad reputation for being a source of empty calories, but this is mostly referring to refined, white flour. Whole-wheat pasta, oatmeal, and breads are high in fiber and often low in calories. Pairing some oatmeal with fresh fruit in the morning is a fantastic breakfast for creating longlasting satiation.
The heatlthiest fish include Albacor Tuna, Rainbow Trout, and Salmon. The worst? Bluefin Tuna, Chilean Sea Bass, Grouper, Monkfish, and Orange Roughy, generally due to higher mercury levels.
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NOT As Healthy As You Might Think RESEARCHERS SAY THAT FRUIT JUICE IS ‘AS BAD’ AS OTHER SUGARY DRINKS LIKE SODA W RI TTE N BY T A Y L O R S MI T H
ruit juice is often seen as the healthy alternative to a can of soda. Eating fruit is healthy, so why not drinking fruit juice?
Researchers Naveed Sattar, professor of Metabolic Medicine, and Dr. Jason Gill, who are both part of the Institute of Cardiovascular and Medical Sciences at the University of Glasgow in Scotland, have said there seems to be a clear misperception that fruit juices and smoothies are low-sugar alternatives to sugar-sweetened beverages. “One glass of fruit juice contains substantially more sugar than one piece of fruit; in addition, much of the goodness in fruit—fiber, for example—is not found in fruit juice, or is there in far smaller amounts,” said Prof. Sattar. Furthermore, additional research is beginning to show that unlike solid fruit intake, for which high consumption appears linked either to reduced or neutral risk for diabetes, high fruit juice intake is linked to an increased risk for diabetes. Both researchers are calling for a change to labeling practices and nutritional recommendations. Both agree that fruit juice should not be considered one of the recommended “five a day,” because doing so leads people to consider fruit juice to be as healthy as foods that do not need to be limited. Moreover, in their recent publication in The Lancet Diabetes & Endocrinology, both Prof. Sattar and Dr. Gill urge companies to improve container labeling to inform consumers that they should not drink more than 150 ml of fruit juice per day. Although fruit juice contains vitamins and minerals that are mostly absent in other sugary drinks like soda, the quantity of these nutrients in fruit juice is not enough to offset the unhealthy effect that excessive consumption has on metabolism.
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fruitjuiceshouldnot be considered one oftherecommended “five a day”
Make Fitness YOUR EMPIRE NEW APP TRIES TO MELD PHYSICAL (FITNESS) WORLD WITH A DIGITAL EMPIRE
Great Tracking & Analytics Apps ARGUS
WHAT IT IS: Argus tracks everything—and we mean everything—24/7. The app monitors every step, stride, cycle, bite, sip, pound, snore, and more. Constantly processing your daily routine, Argus produces detailed charts that can help you make sense of numerous bio-feedback data points to reach your health goals and improve overall wellbeing. WHY IT'S COOL: Argus is pretty much a health diary you don’t have to remind yourself to write in. It allows you to uncover important trends in your personal health habits that you didn’t even know were there. Not only is the interface sleek and intuitive, but Argus is easy on the battery (even for a 24/7 monitor). COST: Free. Available for iOS.
WHAT IT IS: Track distance, pace, time, and calories burned—then share those stats with friends. The app also now offers the guidance of a coach to motivate you to reach new goals. WHY IT’S COOL: The app comes equipped with training programs, coaching tips, and daily workouts to get you 5K-, 10K-, half-marathon-, or marathon- race-ready. It also sends a daily motivational reminder to lace up and hit the pavement. COST: Free. Available for iOS and Android.
Run An Empire
WHAT IT IS: LoseIt! is a calorie tracking app that creates a weight loss plan just for you. Plug in your goals, from pounds lost per week to overall wellness, and LoseIt! will customize a plan that fits your life.
If people were as addicted to running as they are to smart phone games like CLASH OF CLANS, we’d be a society of fitness gurus. A London-based company called Pan Studio is trying to do just that, with an app that melds the real world with a digital one in a physical way. The idea of the app is to conquer a physical territory by running or walking around it. The app uses your phone’s GPS to mark where you go, and keeps track of your “kingdom.” But everyone uses the same app, meaning that other people’s kingdoms can infringe on your own. The characteristic competitiveness of the idea is what the makers are banking on to make it a success. You can run into another person’s area and steal parts of their kingdom, or you can run multiple times around your own area, to fortify it against attack. But the makers are quick to claim that it isn’t another health app, though health metrics will be included, and physical fitness is a listed benefit of using the app. The makers say that two of the biggest draws of the game don’t really have to do with fitness.
FIRST, claiming ownership over a space, especially a physical one, is appealing. SECOND, getting recognition from peers in your community with a large kingdom is gratifying. Better fitness is just a bonus. Maybe this is finally the type of smartphone device our obese, sedentary, digital lifestyles need. “We’re making RUN AN EMPIRE because it’s the kind of game we’d like to play ourselves,” Pan Studio says. “We want something that requires the same tactical planning as the digital and tabletop games we already enjoy, but rooted in the real world where presence and physical actions make a difference.”
WHY IT’S COOL: Tracking is beyond easy with LoseIt!’s barcode scanner feature and vast food database. Plus, it makes weight management fun by allowing users to create head-to-head, team, and group-based challenges. LoseIt! also connects with a ton of other apps and devices. COST: Free. Available for iOS, Android, Kindle, and Nook.
Everyone has a reason to Walk... http://panstudio.co.uk/
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Pan Studio addresses the concern that the really fit people and natural runners will just dominate, saying that the app structure will revolve more around determination than natural ability.
Tri-County Walk—August 25th at Cache Valley-September Liberty Park (Salt Lake City)13th Cache Valley—September 15th at Tri-County-September 20th Willow Park (Logan) County-September Utah Utah County Walk—September 27th 22nd at Scera Park (Orem)
An iOS version will be the first released, and an Android version is in the works. Pan Studio recently reached their funding goal with a Kickstarter campaign.
Really Gross Things About Bathrooms WRITTEN BY LINSY HUNSAKER
WE ALL KNOW THE BATHROOM IS GROSS, BUT JUST HOW BAD IS IT? PRETTY BAD, SO QUIT READING IF YOU STILL WANT TO BELIEVE YOUR HAND-WASHING REGIMEN LEAVES YOU SQUEAKY CLEAN.
THE TOOTHBRUSH If you keep your toothbrush on the counter, you’re probably getting airborne fecal matter all over it. Yum. Kathryn Jacobsen, Ph.D. at George Mason University, says that if your toothbrush is within four feet of a toilet, you have an increased chance of contamination. So it’s probably a good idea to toss yours and store your new one further away—in a drawer or under the sink, just to be safe.
THE LID If you’re sick of your significant other pestering you to put the lid down, or if you’re the one doing the pestering, this one is for you. There is a good reason to cover the toilet seat, other than its aesthetic appeal. A 2012 U.K. study found that diarrhea-causing bacteria can spray almost 10 inches above the toilet seat during a flush and The Harvard School of Public Health says that flushing can splash particles up to six feet away. At this point, the cabinet seems the only safe place for your toothbrush.If there is no lid to put down, try flushing with your foot. For a couple of reasons, but do you really want your face in that line of fire?
THE PHONE This isn’t necessarily something to contemplate on the toilet, but the next time you offer to take a friend’s picture. Nielson, a market research company, found that 40 percent of young adults, ages 18 to 24, admit to tweeting, liking, and other social media tomfoolery while on the toilet. The worst part about this is not imagining what your friend is doing while re-blogging your hilarious comment, but what’s on their phone afterwards. A British study in 2011 found that more than 15 percent of cell phones have fecal matter on them. Fecal bacteria basically just like to land on whatever is near, according to Jacobsen. So don’t think your favorite toilet read, or you for that matter, is immune. Source: www.menshealth.com
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h t r a E When
RADON, A NATURALLY OCCURRING GAS, KILLS 20,000 PEOPLE A YEAR BY CAUSING LUNG CANCER
S K C AT TA
ung cancer deaths are tied to smoking, no doubt. But while smoking is beat into submission by national campaigns, 20,000 people a year die from an odorless, colorless, radioactive, lung cancercausing and relatively unknown gas that comes from an unexpected source: the ground. The gas goes by the name of radon, and it comes from decomposing uranium, granite and soils in the ground. We all breathe it in every day, but rarely at damaging levels. The danger is highest in our homes, the location we least want it. And before you assume radon isn’t that big of an issue just because you haven’t heard about it, consider surveys that show about 30 percent of Utah homes have radon levels above the EPA recommended levels. Jon Seidel of Radon Be Gone says that the percentage may be even higher, because these numbers just come from homes that have been tested. Ground is broken up by excavators, and a home or building is constructed, and radon finds its way into the structure, through cracks, service pipes and more. Seidel says one of the main problems is negative pressure, meaning that there is more pressure outside a home than inside, therefore gases from the ground will seep into the house. This is especially true for efficient, green homes, Seidel says, who has tested more than 4,000 residences. Radon level maps for various counties are provided by the Utah government,
WR I T T E N B Y M I C H A E L R I C H A R D S O N
but these aren’t very reliable, according to Seidel. (http://www.radon.utah.gov/ realest.htm) “One home I tested in Salt Lake had four times the safe level of radon,” he says. “I tested all the neighbors’ homes, and their levels were all at a safe level. The only way to really know if radon is a problem is to get tested. Geography can only tell you so much.” Brett Paulson, real estate broker and member of the Utah Radon Coalition, became involved with the issue when his aunt developed lung cancer from radon exposure. She had tested her home for radon, but then remodeled, and didn’t re-test. The coalition recently got two small pieces of radon legislation through the Utah legislature, and is trying to spread a radon-awareness campaign. Symptoms from high levels of radon exposure are hardly identifiable until years pass. The Environmental Protection Agency recommends that homes be tested for radon, which is essentially the surest way to protect yourself. These tests are generally under $20. To remove high radon levels, a hole is drilled in a building’s foundation, and a fan draws gasses up through pipes and out the roof. Radon remediation is expensive, though expense isn’t really a factor when lung cancer is the alternative, for most people anyway.
What Does Radon Do To Me? Asradonfindsitswayintoahome or building, it breaks down into severalradioactiveelementscalled “radondecayproducts.”Thesesolid products hang in the air and are inhaled,andattachontothelung tissue,causingmicroscopicdamage. Theradondecayproductscontinue todecay,astheyhaveshorthalflives,andthelungsareexposedto furtherradiation.Thismakesradon a“GroupA”carcinogen,meaning itisknowntocausecancer.NEXT TO SMOKING, IT CAUSES MORE LUNG CANCER DEATHS THAN ANY OTHER SUBSTANCE.
More information: John Seidel teaches a course about radon and real estate. 465 W. 375 N. Clearfield, UT 84015 email@example.com JUNE 2014
Medical My 5
FALSE NOTIONS ABOUT YOUR HEALTH AND YOUR HEALTH CARE PROVIDERS WRITTEN BY TONY ANDERSON
ANYONE WHO HAS WATCHED THE DISCOVERY CHANNEL HIT SERIES MYTHBUSTERS KNOWS THAT THERE ARE LITERALLY HUNDREDS, IF NOT THOUSANDS OF BOGUS IDEAS FLOATING AROUND ABOUT HOW THE NATURAL WORLD WORKS: “A PENNY DROPPED FROM THE TOP OF A SKYSCRAPER IS LETHAL.” “YOU CAN SURVIVE IN A FREEFALLING ELEVATOR BY JUMPING AT THE LAST SECOND.” “USING A CELL PHONE AT A GAS STATION OR AROUND OTHER FLAMMABLE MATERIALS CAN CAUSE A DEADLY EXPLOSION.” THE PREMISE OF THE TV SHOW IS TO CATEGORICALLY LABEL EACH MYTH AS CONFIRMED, PLAUSIBLE, OR BUSTED BY APPLYING THE SCIENTIFIC METHOD IN A CONTROLLED ENVIRONMENT.
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Unfortunately, the medical world is not without its own share of myths, many of which bear much more devastating consequences. Often, in America, our expectations of medical care and the capacity to treat disease are nothing short of perfection. We expect a kind of sanitized, flawless experience each time we visit a medical clinic or hospital. At the same time, however, many of us buy into very shallow notions about how we should take care of ourselves, thinking that regular checkups for anything from immunizations to heart disease are for someone older, younger, or of the opposite gender. Here are five medical myths that should be officially busted, once and for all:
“Only kids need shots.” We all remember that fateful day before kindergarten when we were dragged against our will to the clinic to get our shots for measles, mumps, rubella, and perhaps a host of other potentially dangerous diseases. Now, as adults, we have the task of gently reassuring kids that “you hardly even feel the prick of the needle.” Yet, it seems that grown-ups suffer from a greater trypanophobia—fear of medical procedures involving needles—than our pint-sized counterparts. Adults, like children, also need to receive regular immunizations. In fact, 70,000 U.S. adults die each year from diseases whose prevention was just a tiny prick away. The tetanus shot is only good for 10 years, so you’ll need a booster for that at some point. Human papillomavirus (HPV) injections can go a long way toward preventing cervical cancer. There is even a vaccine against meningitis, which is a brain disease that often strikes the unsuspecting college student. The list goes on and on, and so the best way to be sure that your immunizations are up to date is to visit your physician.
“Annual checkups are obsolete.”
Because we have some of the most skilled doctors on the planet, as well as perhaps the most abundant supply of high-quality medications, we often view the classic annual checkup as something passé. On the contrary, a yearly physical is just as pertinent to your health now as it was when you learned about it from the slide projector presentation in grade school. Sure, the medical knowledge and technology we have today continue to improve each year, but the need for a checkup remains. Be sure that when you do get your checkup it is tailored to your age, gender, and family history risks. One size certainly does not fit all in the medical world. Ask your doctor which special tests (i.e. bone density, mammograms, eye and ear exams) should be performed at certain ages. www.health.harvard.edu/diagnostic-tests/ has a good, comprehensive list of diagnostic tests that are available, and which demographic should have them performed.
“‘Natural’ means ‘Safe’.” Clearly, not everything that is natural is good for our health. Tobacco and marijuana are completely natural substances, for example. And yet many natural herbs and other natural products can be beneficial to us. But often we tend to forget that natural herbs and supplements that we take can interact with other medications we are taking. Anything you put in your mouth can have an effect on your body. The only way to be safe is to openly discuss the herbal supplements you are taking with your doctor. While he or she may ultimately favor a more conventional treatment, at the very least your physician can inform you of any possible side effects that may result in combining conventional and natural treatments. Also, remember that, unlike conventional medications, herbs and supplements are not regulated by the Food and Drug Administration (FDA).
“Doctors don’t play favorites.”
Unfortunately, many doctors struggle to administer equally to their patients. Inherent biases exist in the medical world, appearing in the forms of racism, sexism, ageism, etc. Ethnic minorities are often treated unfairly by their doctors, but by and large the biggest victims of medical bias are women, particularly those who are obese and/or poor. Many doctors who treat an obese woman for a particular disease will dismiss her glaring results as simply caused by her obesity, rather than a life-threatening illness. The only way to fight medical bias is to be assertive. Switch doctors if you feel that you are being shortchanged. As the patient, you have the power to choose which doctor treats you, and you can use this to your advantage. The more you cater to the unbiased doctors, the more you help to eliminate biases in the medical sphere.
“Only ‘old people’ get heart disease and strokes.”
The classic heart attack victim that we conjure up in our minds is a balding, overweight man over 50, but the truth is that heart disease and strokes can strike women and young people of either gender. According to a Fox News online article, heart disease kills one American every 34 seconds. We all know that hundreds of thousands of men die from coronary heart disease each year, but many of us are unaware that it is also the number one killer of both men and women. The bottom line: heart disease kills. About 38 percent of individuals who suffer a heart attack will die from it. While it becomes more of a problem as individuals age, it can strike young adult men, women, and even teenagers. The best way to avoid being its next victim is to quit smoking, maintain a healthy body weight, and have your heart checked annually.
Beware of medical myths. They abound in the form of old wives’ tales, internet forwards, and friendly conversations. Always be skeptical of information received from an unreliable or unprofessional source. If you are unsure about a piece of medical information, research it—is it confirmed, plausible, or, like these myths, BUSTED?
Photo credit: Colin Erricson/www.robertrose.ca
Courtesy of 300 Big & Bold Barbeque & Grilling Recipes by Karen Adler & Judith Fertig © 2009 www. robertrose.ca Reprinted with publisher permission.
BISON STEAK with Italian
Parsley Pesto BUFFALO IS NOW KNOWN AS BISON. THE LEAN STEAKS ARE ENHANCED BY DOLLOPS OF PARSLEY PESTO.
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ITALIAN PARSLEY PESTO
2 cloves garlic, crushed or roughly chopped 2 cups chopped fresh flat-leaf (Italian) parsley 1⁄2 cup walnut halves, toasted 3⁄4 cup extra-virgin olive oil 1⁄2 cup freshly grated Parmesan or Romano cheese Kosher or sea salt and freshly ground black pepper 4 bison steaks (about 1 inch/ 2.5 cm thick) Extra-virgin olive oil Coarse kosher salt and freshly ground black pepper
Prepare the pesto: In a food processor, combine garlic, parsley and walnuts; process to a smooth paste. With the motor running, through the feed tube, gradually add olive oil in a slow, steady stream until thickened. Add Parmesan and salt and pepper to taste; pulse to combine. Set aside. Prepare a hot fire in your grill. Brush steaks with olive oil and season to taste with salt and pepper. Grill for 2 to 3 minutes per side, turning once, until a meat thermometer inserted in the thickest part of a steak registers 130°F (54°C) for mediumrare, or until desired doneness. Serve each steak with a dollop of pesto on top. Serves 4
Photo credit: Colin Erricson/www.robertrose.ca
Courtesy of 300 Big & Bold Barbeque & Grilling Recipes by Karen Adler & Judith Fertig © 2009 www. robertrose.ca Reprinted with publisher permission.
Admittedly, most of us men don’t spend too much time perusing recipes. It takes something special to catch our eye, and something downright tantalizing to fire up our culinary spirits. Barbecue is a good place to start. Check out these recipes that take your grill to places it’s never been before.
DELICIOUS AND MEATY, COUNTRY-STYLE RIBS ARE GREAT GRILLED WITH A LICK OF FIRE TO CARAMELIZE THE MEAT, THEN SLOW-COOKED UNTIL FORK-TENDER. THE HOISIN CHILI MARINADE IS A STAND-OUT RECIPE THAT CAN BE USED ON ANY CUT OF POULTRY OR PORK.
HOISIN CHILI MARINADE
Large foil pan 2 cloves garlic, minced 1⁄2 cup hoisin sauce 1⁄4 cup chili sauce 1⁄4 cup rice vinegar 1⁄4 cup soy sauce 1⁄4 cup liquid honey 1 tbsp toasted sesame oil 1 tsp kosher salt Red food coloring 4 lbs country-style pork ribs
Prepare the marinade: In a bowl, combine garlic, hoisin, chili sauce, vinegar, soy sauce, honey, sesame oil and salt. Stir in enough red food coloring to lightly tint the mixture. Place ribs in a large sealable plastic bag and pour in half the marinade. Seal, toss to coat and refrigerate for at least 4 hours or up to 8 hours, tossing occasionally. Cover and refrigerate the remaining marinade until ready to use. Meanwhile, prepare a medium-hot indirect fire in your grill. Remove ribs from marinade, discarding marinade. Place ribs over the hot fire. Grill for 20 to 30 minutes, turning several times and basting with some of the reserved marinade, until sauce is caramelized. Place ribs in foil pan, drizzle with the remaining marinade and cover tightly with foil. Place pan on the indirect side of the grill. Close the lid and grill for 21⁄2 to 3 hours, or until fork-tender. Serves 8
He didn’t tell me how to live; he lived, and let me watch him do it.”
Tip: Purple-skinned Bosc pears look fabulous prepared this way.
Photo credit: Colin Erricson/www.robertrose.ca
~CLARENCE BUDINGTON KELLAND
with Gorgonzola and Drizzled Honey
Courtesy of 300 Big & Bold Barbeque & Grilling Recipes by Karen Adler & Judith Fertig © 2009 www.robertrose.ca Reprinted with publisher permission.
RIPE, FRESH PEARS AND PUNGENT BLUE CHEESE MAKE A DELICIOUS COMBINATION. GRILLED, THEY’RE SPECTACULAR. SERVE AS A SALAD OVER DRESSED GREENS, AS PART OF A CHEESE COURSE OR AS A DESSERT.
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4 1⁄2 cup
ripe but somewhat firm Bartlett or Bosc pears (unpeeled), halved lengthwise Melted unsalted butter Gorgonzola or other creamy blue cheese Liquid honey Toasted chopped hazelnuts
1. 2. 3.
Prepare a hot indirect fire in your grill. Using a melon baller, core and scoop out a small cavity in each pear half. Brush both sides of each pear half with melted butter. Place pears cut side down over the hot fire. Grill for about 2 minutes, or until fruit is blistered. Move to the indirect side of the grill and place skin side down. Mound 1 tbsp (15 mL) cheese in the cavity of each pear. Close the lid and grill for about 8 minutes, or until pears are blistered and cheese is melted. Serve drizzled with honey and garnished with hazelnuts.
-------------------------------ADVISOR CLIENT CONTENT
Updated Advice for Treating
experience skin symptoms, but may suffer from any of the following: • Tightness in the chest and difficulty breathing • Swelling of the tongue, throat, nose and lips • Dizziness and fainting or loss of consciousness, which can lead to shock and heart failure
These symptoms require immediate attention at the nearest emergency room, where epinephrine will be administered.
pring and summer bring bees, wasps, hornets, fire ants and yellow jackets and, this year, updated advice for those who are allergic to these stinging insects. More than half a million people go to emergency rooms and at least 50 die each year from insect stings, according to the American College of Allergy, Asthma and Immunology (ACAAI). To stay safe, be aware of the signs of an allergic reaction and follow the advice in ACAAI’s updated guidelines on diagnosing and treating insect stings. For those who are allergic, here are three key highlights of the guidelines: 1.
GIVE IMMUNOTHERAPY A SHOT. Immunotherapy (also called allergy shots) is very effective in preventing allergic reactions, including insect stings. The treatment works like a vaccine, exposing you to increasing amounts of the stinging insect allergen to build your immune system’s tolerance to it. By eliminating the allergic reaction, the treatment also can improve the quality of life for patients who are terrified of being stung. While an epinephrine injection can prevent death and is the most immediate way to treat an allergic reaction at the time of a sting, venom immunotherapy is the only way to actually prevent the reaction from starting. It is highly protective and preventative therapy!
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BEWARE OF THE FLIGHT OF THE BUMBLEBEE. Although typically considered less aggressive, bumblebees are increasingly causing severe allergic reactions, particularly in greenhouse workers, and should be avoided as much as other stinging insects.
You can also reduce the chance of summer insect stings by following these tips: • Keep food covered when eating outdoors. • Don’t drink beverages outdoors from cans or straws. Stinging insects are attracted to the sweetness and may crawl inside the can or straw. • Cover garbage cans stored outside with tight-fitting lids. • Avoid areas where stinging insects are swarming.
WATCH OUT FOR RISK FACTORS. Some patients are at increased risk for serious reactions and should make sure they see an allergist. High-risk patients include those who have:
• A history of severe or near-fatal reaction to a stinging insect • Heart disease, high blood pressure or pulmonary disease who have had a reaction beyond the site of a sting • Asthma • A condition for which they take beta blocker or ACE inhibitor medications • Frequent unavoidable exposure, including beekeepers, gardeners, etc.
For more information visit RockyMountainAllergy. com. ABOUT THE AUTHOR
Douglas H. Jones, MD Rocky Mountain Allergy, Asthma & Immunology
rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.ars.
For most people, an insect sting means nothing more than a little pain, swelling and redness. This is a normal reaction and can be treated at home. An allergic reaction is more severe and often includes hives, itching and swelling in areas other than the sting site. These reactions require immediate medical attention. Victims of a severe allergic reaction, also called anaphylaxis, might not only
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STOP SUFFERING! MEDICAL TECHNOLOGY PROVIDES RELIEF FOR HEADACHE AND MIGRAINE SUFFERERS. • Over 45 million Americans suffer from headaches and migraines. • Over 900,000 Americans experienced a migraine attack yesterday. • Migraines represent one of the most active patient communities on the internet, with over 1,000,000 related searches each month.
ccording to the National Headache Foundation, over 45 million Americans suffer from chronic, recurring headaches. About 20 percent of children and adolescents also have significant headaches. And, according to the American Migraine Foundation, 36 million Americans (about 12 percent of the population) suffer from migraine headaches. One in four households in America have a member with migraines. They are three times more common in women than men, with migraines affecting 30 percent of women over their lifetime. Many people who suffer from headache problems have spent significant time and money looking for a solution. They have visited multiple health care professionals and tried various medications and therapies without much relief. Now, a new diagnostic and treatment system has been introduced to dental offices called TruDenta. This leading edge technology allows professionals to quickly pinpoint the problem and successfully alleviate the pain.
Q: Dr. McNeil, when a patient who has suffered from migraines or chronic headaches comes to you, what is done initially to determine what could be the source of their symptoms?
A: The new technologies we use allow us to screen patients using a digital force analyzer to measure the different dynamic forces in the mouth (musculature, joints, teeth) to pinpoint imbalances. This allows us to determine the type of treatment or combination of therapies that might be needed. We also use a computerized tool that measures the cervical range of motion and identifies dysfunction or disability in the muscles of the head and neck. In a 15-minute screening appointment we can quickly rule in or rule out whether the patient’s headaches are related to improper or imbalanced forces.
Q: Does the program involve pain, needles or prescription medications?
A: No. In fact, it’s exactly the opposite. There is no pain whatsoever with our treatments. The TruDenta treatments are conservative and non-invasive and the program is specifically designed to help get patients off prescription medications. Most clients report that the therapies are very relaxing, and most experience pain relief after just one or two treatments.
Q: Give us an example of the kinds of treatments you might perform on a chronic headache sufferer.
A: Because headache and migraine sufferers have many sensitivities that can trigger pain, our treatment plans are designed to be slow, conservative and effective. We use a combination of FDA approved medical devices to reduce inflammation and restore blood flow in the muscles and tempromandibular joint (TMJ). Additionally we use low-level cold laser therapy to help restore energy at a cellular level. What really makes this system unique is the blend of treatments: neuromuscular sports medicine – targeting muscles and nerves – combined with advanced dental treatments targeting TMJ dysfunction and muscle imbalance.
become free of pain is the most rewarding part of my practice.
Q: What else can the TruDenta technology and training you have received be used for?
A: The TruDenta system is not only effective on patients with headaches, migraines and TMJ problems, but also patients who clench or grind their teeth, suffer from vertigo, or have tinnitus (ringing of the ears). We can also help patients who are suffering as a result of head or neck injuries from sports related traumas, falls or car accidents.
ABOUT THE DR. MCNEIL
Dr. Ryan S. McNeil, D.D.S Midvale Family Dental PC
Q: What kind of results have you seen?
A: The results have been amazing. We have treated a number of patients who have been plagued with severe headaches and migraines for more than 10 years, robbing them of countless hours of their lives every week. These patients are crying in my office desperate for help. When you can completely take away their pain in a matter of weeks, it becomes a life changing experience for the patient. As a health care professional, the ability to help clients
www.MidvaleFamilyDental.com Dr. Ryan S. McNeil, D.D.S is a certified
TruDenta Provider. If you would like to
learn more about TruDenta, or to find out if you are a candidate for this treatment, please visit our website at utahsmiledocs.com or call to schedule a Complimentary Consultation.
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You’re Okay, Dude, But What About
e men just drift along in life, hanging in there, doing our own thing. Many of our wives, however, struggle through life. There’s a lot of truth to the plaque seen hanging in a gift shop: “When Mom’s Not Happy, Ain’t Nobody Happy. When Dad’s Not Happy, Ain’t Nobody Cares!” When the wife isn’t feeling her best, it affects the husband…and the rest of the family. What do you think is the number 1 health complaint for women that come to our clinic?
a. Depression b. Anxiety c. Fatigue d. Weight e. PMS
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The answer, by a huge margin, is Fatigue. All the other answers are common, but low energy affects your wife more than anything else. So it affects you and the kids, too. ABOUT THE AUTHOR
The cause? Hormones. We men deal mainly with one hormone, testosterone. Women deal with several others. These women are suffering needlessly. There are answers, but many doctors are ignoring the signs of hormonal deficiency.
Robert Jones, D.C. Wellness Institute Hormone Therapy
Having a healthy balance of hormones is critical to a fulfilling life—and this is our specialty. Our wellness program also includes nutritional analysis and modifications, whole-food dietary supplementation, personalized exercise programs, a blockbuster medical weight loss program if needed and education regarding your pH balance.
YOU can be your wife’s hero. Have her get her hormones checked. It will be the best thing that ever happened to her, and YOU! If she is tired all the time, or her sex drive is gone, we can help. It truly is a matter of hormone balance, and that’s what we specialize in at the The Wellness Institute. Call for an appointment for her, and watch her life change.
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Am I Too HEAVY? 35% OF ADULTS IN THE US ARE OBESE,
meaning they are more than thirty pounds over their ideal body weight. The obesity rate in Utah is 24.3 percent according to the Centers for Disease Control and Prevention (CDC). Both men and women are about the same in excess weight in the U.S. AM I OBESE? The best initial evaluation is to find your Body Mass Index (BMI). This number comes from your weight in kilograms divided by your height in meters squared. Normal BMI is 20-25. The obese category starts at 30-35. Morbid obesity starts at 40. There are many calculators online to help you find your number. There are many health conditions that are more prevalent among obese people. These are some: • Hypertension • Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides) • Type 2 diabetes • Coronary heart disease • Stroke • Gallbladder disease • Osteoarthritis • Sleep apnea and respiratory problems
The risk for developing diabetes among men who have a BMI over 35 over a 10 year period of time is almost 25 percent. Talk to your doctor about ways to help you unload the pounds. For those who have made efforts but still need help, weight loss surgery should be considered. If your BMI is over 30 you are a candidate for a Lap-Band. The LapBand is a silicone ring placed around the top part of the stomach through small incision surgery (Laparoscopy) in an outpatient setting, to help you feel less hungry. You are satisfied on a smaller volume of food, eat less and lose weight. It is the only adjustable, reversible procedure option available. People are generally back to work in a week to full-time desk jobs. It is the safest weight loss surgical option. The Lap-Band has been shown to be of benefit for those even 30 pounds over weight with weight related conditions, especially type II Diabetes. Other more aggressive surgeries are limited to those with a BMI of 35, and there is no upper size limit for surgery. To qualify for the LAP-BAND you must meet the following criteria: • You’re at least 18 years old • Your Body Mass Index (BMI) is at least 40 kg/m2 or a BMI of
• • • •
at least 30 kg/m2 with one or more obesity related co-morbid conditions. Be willing and ready to make significant changes in eating habits Be willing have regular office visits to monitor your progress Not have any other condition that is untreated and contributing extra weight Not drink alcohol in excess
If you have tried to lose weight but need some help consider a Lap-Band. It can improve your life.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS Premier Lap-Band DrDhansen.com
Dr. Hansen is a Center of Excellence surgeon for the LAP-BAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience in and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
Check Out Our Classes!
The sooner a child feels success, large or small, the longer they will work on the task at hand to ensure their success. We teach children how to break down skills to ensure early success and positive selfimage. Students learn to set small manageable goals to achieve skills they may not have thought possible. This creates feelings of success throughout the learning process. Building a childâ€™s confidence by overcoming challenges, creates feelings that perpetuate success throughout life. Children who learn motivation skills at a young age have higher achievements later in life. We love watching our students become confident and selfassured!
A child can be smart and intelligent yet struggle with mental strength, emotional intelligence or social skills that are required to be truly successful Part of our training involves teaching students to be mentally strong through the use of positive self-talk. Positive self-talk also creates more emotional control. We take pride in helping students stay positive and focusing their mind and efforts on their performance. By learning to focus on the positives daily you create life-long patterns in your mind of looking for the good everywhere helping you to become mentally stronger.
Cheerleading We have the staff and facilities to make your child the best they can be.
F O R M O R E I N F O R M AT I O N V I S I T U T H E A LT H. C O M
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Summer MillcreekCamps! Gymnastics & C Grand Opening
SING UP NOW FOR OUR SUMMER CAMPS 9am-1pm 1-2 Hrs Of Gymnastics, 12 Dance Dance Revolution Boards, Volleyball, Bad Mitten, Active Games, Crafts, 15-30 min of reading per day, Snack Time & Field Trip Fridays!!! Open to the General
Public Children ages 5 & up must PERSEVERANCE have signed waiver attainable off our website millcreekgym.com
One Week $160.00* ( $32.00/day) One month $560.00* ($140.00/wk.) Daily Rate $50.00* Entire Summer $1500.00* (125.00/week)
We teach children that whether they do a skill right or wrong they are still learning. Removing pressure and encouraging children allows them to be patient with themselves and persevere. Each time they try their body starts to master the movement and the student feels improvement and success. Positive and encouraging corrections keep them trying. If you feel you are learning each time & see the benefit you will SUCCESS understand the benefit of perseverance and you will be much more willing to keep working rather than give up. People who do not understand perseverance, & feelsuccess, that large The sooner a child feels not failure the first time means total failure, are a lot lessor likely to the try again may small, longerand they will work on give up, thereby ensuring their ‘failure’. This translates tothe their life.atCreating task hand tostronger ensure their success. and more capable kids that are able to handle difficult situations the future. We teachinchildren howTruly to break down successful people have the skills and mental strength toskills overcome the difficult timesand positive to ensure early success and to persevere until the difficulties are surmounted. self-image. Students learn to set small manageable goals to achieve skills they may not have thought possible. This creates feelings of success throughout the learning process. Building a child’s confidence by overcoming challenges, creates feelings that perpetuate success throughout life. Children who learn motivation skills at a young age have higher achievements later in life. We love watching our students become confident and self-assured!
9 am—1 pm *Not including Ticket price for Field Trip Fridays. Call to reserve your space today.
Space is limited and filling up fast.
Take it from th e bthe Join est!fun!!
Big screen m
Jana first established Elite Tumbling in 2005. hasofa passion With She 15 + yrs gymnastics experience & for teaching life skills not just a BA in Psychology, Jana Cecil opened Elite in 2005. gymnastics. Thetumbling positive lasting While gymnastics and dance are her impact she witnesses in children passion, she enjoys incorporating life coaching and witnessing is skills whatinkeeps her fire stoked.the positive, lasting impacts she makes Jana BAShe Psych U of U the onCecil children. is proud to be owner Millcreek Gymnastics & Owner ofofMillcreek Gymnastics Cheer and Elite Tumbling. & Cheer and Elite Tumbling.
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Free date Fitness, Fun, Friends & Flipping
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EXERCISE to ALLEVIATE BACK PAIN
step 1, call 801.262.5711
step 2, talk to St. Markâ€™s Spine Center
At Utahâ€™s most comprehensive spine and back facility, we diagnose the problem and explain all possible treatment options. We then help you decide what treatment plan is best for your individual situation. Which means we never recommend surgery unless it fits your needs. Exercise your right to live without back pain by calling 801.262.5711.
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Health plans for every need and budget
We have coverage types for everyone including group health, individual and family, medicare advantage, dental, wellness programs, and more!
Help secure your physical and financial health with Altius Health Plans. To find out how, call your Altius broker or our local office at:
(801) 355-1234 www.altiushealthplans.com
This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations and defined terms.
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