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August 2014 VOL. XIV № 8
How will you react when disaster strikes? Chances are, you’ll freeze and become bewildered, because that is what about 80 percent of people do. And that won’t help your chances of survival.
Wait. We don’t live in California. It turns out that a fault line runs along the Wasatch Front, and hundreds of earthquakes happen every year—we just don’t feel most of them. The scary part: a Haiti-sized earthquake could hit us in the next 50 years.
Sexual assault trends on college campuses are alarming. One poll of college students from more than 100 schools found that a fifth of students had sexual intercourse against their will. Here’s your guide to understanding the issue.
Freezing in the Face Of Disaster
Not Your Mama’s Food Storage
Forget the prunes, tomato paste and beans. Food storage of the 21st century is tastier and easier than in the past, which is great for your chances of being prepared when misfortune comes your way, be it a tornado, job loss or just a hungry family.
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Utah’s Earthquake Danger
Beauty Emergencies: Prep Kit 101
Maybe this doesn’t require much bravery, but most would agree makeup meltdowns are a serious disaster. Hear some secrets from a beauty expert.
A Worrisome College Trend
Symptoms People Panic About When They Don’t Need To A quick trip to WebMD to learn about the symptoms you’re experiencing will probably end with a self-diagnosis of cancer or some other ghastly problem. Here’s some information to put your mind at ease.
5 Ways You’re Not Prepared For Your Day
Preparation is about more than natural disasters. It’s about waking up in the morning and not feeling swamped by the time your feet hit the ground. Here are some tips for inner confidence on a day-to-day basis.
Recipes: Canned Gourmet
Canned food is often tasteless, goopy garbage that we’d only ever eat if we had to. Here are some canned food recipes that will change how you look at canning in general.
AUGUST 2014 VOLUME XV, № 8
EDITOR-IN-CHIEF John A. Anderson | email@example.com
People, Get Ready!
here would we be if it weren’t for the last minute? I don’t know about you, but I seem most effective, most creative, and most pressed for time right there in the last minute. Crisis management. Story of my life. Although I’m not a procrastinator, I am perhaps an over-optimist. I take on too much, often at the expense of some very priceless moments. I mean well. I want to keep everyone happy. I say yes, can do, will do. So I’m grateful for the last minute when I focus on finishing a task. The problem is that we often leave too many things to the last minute. We don’t elevate priorities until something’s pressing. And sometimes we miss things altogether waiting for that last minute. For example, my wife’s parents moved to San Diego this month. I was amazed at the exchange of rare last-minute sentiments. Why wait to share those thoughts and feelings? Also, my brother-in-law John, living in Dallas, hadn’t talked to his son in more than two years before Blake died in a strange cave accident in Provo. They didn’t even get a last minute.
WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF
MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D.
The point is that so many things in life would be better if we didn’t wait, but rather if we did a little bit each day. After all, some things—like our health—cannot effectively be attained or corrected in the last minute. Health requires daily attention, and cumulative delays to modify our habits will ultimately lead to a tragic last minute. Take heart disease, for instance. Talk about tragic. As the America’s no. 1 killer, cardiovascular disease claims close to a million lives each year! That compares with about 550,000 deaths due to cancer, 101,000 deaths due to accidents and about 14,000 due to AIDS. Yet simple, daily lifestyle changes can reduce your risk of heart disease. And it’s never too early to start, but if you don’t start, it can very quickly become too late. While genetics play some role in the development of cardiovascular disease, there are many risk factors that are “modifiable.” With a little effort, you can eliminate or control them, though certainly not in the last minute. And, certainly you can’t procrastinate emergency preparation. The theme this month is READY. As the old saying goes, “When the time to perform arises, the time to prepare is past.” With so much going on in the world, you just never know when that day will come. Flood, fire, tornado, earthquake, accident—whatever it may be. There is nothing like the peace of mind that comes knowing you are prepared for such a day. So, here we go. Here’s to the preparation. Here’s to being ready. And here’s to the last minute deadline I’m trying to beat to get this article turned in!
PUBLISHER Kenneth J. Shepherd | firstname.lastname@example.org MARKETING DIRECTOR Erik Pfeiffer | email@example.com DESIGN EDITOR Phillip Chadwick | firstname.lastname@example.org MANAGING EDITOR Michael Richardson | email@example.com MAGAZINE EDITORS Gayleen Webb, Emma Penrod 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 Karli Moats, Caitlin Schille, Angela Silva, Megan Moore, Linsy Hunsaker, Gayleen Webb, Jill Castle, David Joachim, Douglas H. Jones, Lisa Mathews, Mark Saunders
CIRCULATION Healthy Magazine® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.
Healthy Magazine 256 Main St., Suite F l Alpine, UT 84004 (866) 884-3258 l email@example.com To be included in our free online directory, or to advertise or get content published please e-mail us at 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. All stock photography by Shutterstock.com, unless otherwise noted.
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PLE O E P E, P L I N G A C O ES IS FAL S TO T G RY I N I L R I G R E F U S E O N S T F D O . AN O S AND RUC TI A E T INS GGAGE HER SIT O INST . E R FI EIR LU ANOT OND T N O ES ET TH WHILE ’T RESP H C C AT Y TO G AFET Y, S DON SON D ARD N R R S CH I T E A R EL HA NGL IRS OR UNS TO ASSENG E MIC Y N B EN ITT NE I EIR CHA ORKER R , AND P A WR L A P IN TH ONE W KING N STAY T, AND RY IS SI EM. R s disaster research clearly shows, people aren’t APA E. A FER ED AT TH themselves when a calamity strikes. But it isn’t in T the way that Hollywood often portrays. Dr. John M OV G S H O U Leach, human cognition and emergency psychology N I expert, says there is a 10/80/10 rule: about 10 E B
percent of people will quickly get control of themselves and behave in a rational manner; about 80 percent will be bewildered, confused and largely inactive; about 10 percent will be hysterical.
The latter 90 percent are less likely to survive in emergency situations, and can cause harm to others. Consider the passenger ferry MV Estonia, which departed from the town of Tallinn headed for Stockholm into a slightly rough sea. The wind worsened and wave heights increased to 3-4 meters, and a part of the ship broke off, sending water cascading into the car decks. The ship sunk stern first and 852 of the 989 passengers perished. Dr. Leach gathered testimonies from the survivors of the Estonia, and found that passivity was common among those on the ferry when water started coming in.
freeze before “aAnimals predator to reduce
movement that could give them away, and so do humans. If you turn a street corner and come face to face with a lion you will freeze in your tracks.” Facebook.com/HealthyMAG
“One witness saw people who, ‘. . .were standing still apparently in shock.’ Another reported, ‘some paralyzed and exhausted passengers were standing on the staircase.’ A crew member was seen by one witness ‘. . .trying to help passengers many of whom were just standing still,’ while, ‘Some seemed to be apathetic and bewildered.’ Other survivors reported, ‘Some passengers were sitting perfectly still. . .,’ ‘Some were [just] sitting in corners, incapable of doing anything,’‘. . .while others seemed to be paralyzed, staring and horrified.’ ‘Many were seen just holding on without moving; yet others appeared paralyzed.’ A number appeared petrified and could not be forced to move.” Unfortunately, much of our response in a dangerous situation, including immobility, is hard wired in us; it isn’t about cowardice or courage. “Partly, ‘freezing’ is almost a primal response,” says Dr. Leach. “Animals freeze before a predator to reduce movement that could give them away, and so do humans. If you turn a street corner and come face to face with a lion you will freeze in your tracks.”
Continued on page 12 >>>>>
Continued from page 11 >>>>> Dr. Leach explains that the usual behavioral sequence is “freeze, flight, fight,” meaning that we’ll freeze, and when that doesn’t fix the problem, we’ll run, and when that doesn’t fix it, we’ll fight. “Behavioral inaction,” as it is called, comes when our minds are overwhelmed. We see what is going on, and our minds try to comprehend it and match it with a memory in our minds, but nothing matches. We become immobile as our mind continually fails to find an appropriate response.
PREVENTING THE FREEZE RESPONSE It’s easy to say that we won’t be the ones who freeze in a disaster, but the truth is, most of us will be frozen or behaviorally inactive to some degree. Preventing that immobility is tough, since it is so ingrained in our human evolution as a natural response to danger. But it’s possible. “Prepare for the emergency situation beforehand, but be sensible about it,” says Leach. “We have evolved a supervisory system and working memory that enable us to model events in our head before they actually happen.” Research suggests that it is helpful to expose the mind to certain situations. Mentally place yourself in the scenarios you see on TV shows, movies and the news, and think about how you would respond. These will give the mind something to remember when catastrophe strikes.
WHY SAFETY TRAINING? When some catastrophe strikes, our brains must process what is going on before rational decision making can take place. Emergency training, scenario training and similar education creates prelearned responses to dangerous situations, meaning that your brain doesn’t have to work as hard to come up with a quick solution to your dangerous situation. If your mind can’t come up with an escape plan in the moment, and if no pre-learned behavior exists, you’ll probably freeze in the middle of the threatening situation.
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If your mind can’t come up with an escape plan in the moment, and if no pre-learned behavior exists, you’ll probably freeze in the middle of the threatening situation.
STAGES OF BEHAVIOR IN EMERGENCIES Understanding how people act in emergency situations is important preparation for those moments. Leach explains that there are different stages of behavior during emergency situations.
OTHER INSTANCES OF FREEZING
AS EMERGENCY APPROACHES (if not entirely unexpected, ex. Engine catches on fire, water coming in to boat, etc.)
gg People are aware of the impact, but ignore or deny facts gg The risk perceived is lower than the actual risk gg Apathetic behavior gg Denial and uncertainty
SEXUAL ASSAULT: Many victims of rape and sexual assault report some degree or paralysis. SHAME: When a teacher, peer or boss embarrasses us or insults us, we often freeze.
AS THE DISASTER HITS
gg Information processing is hampered and confused gg Reflexive and mechanical behavior gg Emotional systems out of control
GRIEF: The numbing feeling of grief and the clouding consciousness can be a form of freezing due to trauma.
gg People try to suppress realities of what has happened. gg Strong and irrational emotions expressed
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Issues Home-Fire Prevention Steps to Utahans
Fire Is Everyone’s Fight The biggest disaster threat to American families isn’t floods, hurricanes or tornadoes; it’s fire. The American Red Cross responds to a disaster every eight minutes and nearly all of these are home fires. The Red Cross has responded to several home fires as recently as last night’s single family fire in Cottonwood Heights where we provided food, shelter, and clothing for two people displaced by the fire. Fire is everyone’s fight and the Red Cross urges people to know what steps they can take to help prevent fires. “As is the case in most areas, Utah’s most common disasters are home fires,” said Logan Sisam, Regional Director of Emergency Services in Utah. “We urge everyone to become aware of what they should do to prevent a fire in their home.” According to the U.S. Fire Administration (USFA), there are almost 365,000 residential fires reported in the U.S. every year. These fires cause more than $6 billion in property loss. While the frequency of fire deaths has steadily decreased over the past ten years due to increased awareness and safety measures, more than 2,400 Americans still die every year in home fires. Fortunately, most home fires can be prevented. Homeowners should check for items that can be hazardous such as candles and space heaters – common items that can turn dangerous very quickly.
TO HELP AVOID A FIRE IN THE HOME, THERE ARE STEPS SOMEONE CAN TAKE NOW:
• Keep items that can catch on fire at least three feet away from anything that gets hot, such as sources of heat or stoves. • Never smoke in bed. • Turn portable heaters off when leaving the room or going to sleep.
The biggest disaster threat to American families isn’t floods, hurricanes or tornadoes—IT’S FIRE. MAKE A PLAN
The Red Cross recommends that households develop a fire escape plan and practice it at least twice a year with everyone who lives in the home. People should know two ways to escape from every room and designate a safe place to meet outside the home in case of a fire.
OTHER SAFETY STEPS INCLUDE: • Follow the escape plan in case of fire. Get out, stay out, and call 9-1-1 or the local emergency number. • Install smoke alarms on every level of the house and inside bedrooms. • Replace batteries in smoke alarms at least once a year. Test each alarm monthly by pushing the test button. • Download the Red Cross First Aid App to get access to life-saving information on what to do for common, everyday first aid emergencies including burns.The app is available in the Apple App Store and on Google Play for Android. People can visit www.redcross.org for more steps they can take to lessen the chance of a fire in their home.
SMOKE ALARMS SAVE LIVES
Install smoke alarms on every level of the home and outside each sleeping area. Put a smoke alarm inside every bedroom. Because smoke rises, put the alarms on the ceiling or high on the wall. Test the smoke alarms regularly. Install new batteries every year. Get new smoke alarms every ten years.
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About the American Red Cross:
The American Red Cross shelters, feeds and provides emotional support to victims of disasters; supplies about 40 percent of the nation’s blood; teaches skills that save lives; provides international humanitarian aid; and supports military members and their families. The Red Cross is a not-for-profit organization that depends on volunteers and the generosity of the American public to perform its mission. For more information, please visit redcross.org or visit us on Twitter at @RedCross.
Prepare TO LIVE HEALTHY AFTER DISASTER
ealthy bodies and healthy lifestyles are important to everyone. Unfortunately accidents, illness and disease can strike without warning. Similarly, emergencies and disasters can also occur without warning. But as preventative medicine, regular checkups and health screenings can lessen the severity of illness and even prevent it, so can emergency preparedness reduce the impacts of disasters and even prevent injury and death. There is a simple outline for individuals and families to follow to be ready when natural and technological hazards threaten their safety. That outline was designed to be easy to remember. It consists of four suggestions that will increase readiness: Make a Plan, Get a Kit, Be Informed and Get Involved.
DO YOU HAVE A FAMILY DISASTER PLAN?
Your plan should include a few basic elements. An Out-of-State Telephone Contact can relay information between family members separated during a disaster. That simple communication can expedite reunification of loved ones. And knowing that you can find loved ones will provide valuable peace of mind. You should also plan two meeting places. One meeting place should be outside of your house where your family can escape to and meet in the event of fire and after an earthquake. The other should be outside your neighborhood in
case it is evacuated and you canâ€™t return to your home. Plan for extra food and water, too. Everyone should have a disaster supply kit with the basic items essential to survival. There are lists of suggested supply kit items everywhere, including on our website. Remember this: no matter what list you use or what starter kit you may buy, personalize it. If there is something you need each day to be comfortable, healthy and happy include it in your kit. Your kit should include a minimum of three daysâ€™ supply of water and food, medications, clothing and tools. Consider putting copies of important documents on a storage drive in your kit. Decide now what other item you will want to take with you if an evacuation is ordered. If you wait until an evacuation occurs, you may panic and leave behind the one item that is most important to you.
plans and kits, and learn about protective actions. Plan to help people with special needs in case of evacuation or sheltering. Volunteer with one or more of your local Citizen Corps programs: CERT, MRC, VIPS, Neighborhood Watch, or Fire Corps. Take an American Red Cross course. Learn First Aid. There is so much everyone can do to help themselves and others during emergencies and disasters. Many times when we are sick we want to put off going to the doctor until we become extremely ill. That intentional delay in seeking treatment can slow our recovery or even decrease our chances of getting better. Likewise, we should not put off our emergency preparedness efforts. Waiting for the earthquake to occur before forming a plan or building a kit will be too late. Start now and look forward to a happy, healthy lifestyle even after disaster strikes.
To be informed, learn about the protective actions that will keep you and your family alive during a hazardous threat. Learn about evacuation, shelterin-place, and Drop, Cover, and Hold On (for earthquakes). What will you do in case of a flood or wildfire? Practice those protective actions often.
THERE ARE MANY WAYS TO GET INVOLVED. Simply help your family
and extended family complete their
NOT YOUR MAMA’S FOOD STORAGE GETTING PREPARED IN OUR DAY AND AGE ISN’T ACTUALLY THAT HARD
WRITTEN BY KARLI MOATS
LIFE IS UNSTABLE—it throws constant curveballs, it brings surprises and changes daily, and at one point or another it hits everyone with its startling timing. That’s why in this day and age, as in any other, it’s essential to get prepared. From devastating natural disasters to unexpected unemployment, it seems no one is safe from some sort of adversity. One of the greatest ways to get prepared for the unforeseen is with food storage. Yes, food storage! I know what you’re thinking—we live in a world filled with endless Chipotle burritos and Chick-Fil-A fries…why would we ever need food-storage? A host of possible scenarios could flip that question on its head, to “why don’t I have food storage?” Whether it’s a flooded road, earthquake-stricken town or tornadoed market, various catastrophes make the normally simple task of getting food a supremely difficult challenge, unless you have food stored. The question comes down to this: would you be prepared to provide? The good news is that these days food storage is easier than ever before. We are talking delicious meals, and simple preparation. Getting prepared has entered a new age; no longer are we dealing with your mama’s food storage—this is food storage of a modern age.
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HOW DO I START? People often say the hardest part about food storage is simply knowing where to begin. Equipping yourself with years of food can seem like a daunting task, but it really is easy. Start by purchasing a few extra items when you shop at the grocery store. Eventually you want enough food to last three-months.
DOESN’T THE FOOD GO BAD? Rotating this stored food is essential so that it stays fresh. And this doesn’t mean you keep buying food to throw in a dumpster a year down the road. Really, the best part about this is you have extra. Have you ever searched for an ingredient in your kitchen you thought you had but really didn’t? Well now you can just grab what you need from your food storage and then purchase more to replace what was used. Many find that food storage ends up saving them money, because there is always food to eat at the house, and it’s often food that was bought at discounted bulk prices. There aren’t as many excuses for eating out, or stopping at expensive corner markets. And with no more awkward visits to your neighbor for sugar, your food supply might just become your very best friend.
HELLO TO THE NEW AGE Your three month supply of food is a great place to start, but getting really prepared means having a supply that is long-term. This is food that can last 25 plus years, and can save your family in severe times of need. For food to survive this length of time it needs to be freeze dried, or dehydrated to preserve its quality and nutrients. In the past, people had to freeze dry their own food, but welcome to the 21st century—there are companies that will do it for you.
Companies such as Daily Bread and Emergency Essentials will send prepackaged food ready to store for your reserve. Having a long-term supply of food used to take days of preparation, and now it takes a phone call.
DON’T COMPLICATE IT
The question comes down to this: WOULD YOU BE PREPARED TO PROVIDE?
The times you will have to rely on food storage are most likely going to be hard times. Forget about five course meals, and just stick to simplicity. The most important things to buy are the staple foods which include: wheat, rice, corn, sugar, beans, oats, pasta, powdered milk, and dried fruits and veggies. Another major item—water! Have the essentials ready for action, but don’t get too stressed or crazy with other details. Packaging containers such as foil pouches and PETE bottles will help keep these foods from air, rodents, or other forms of damage.
GET TO IT Food storage is like any other thing on our to-do lists. We say we will have the cookie now, and lose weight later. We will keep the horrible job now, and go back to school later. Well today is later! Tomorrow is the unknown, therefore today is the day to get prepared. Don’t procrastinate building your food storage, because whether you need it tomorrow or three years from now, you’ll be grateful it’s there.
Continued on page 18 >>>> Facebook.com/HealthyMAG
REVIEWs EMERGENCY ESSENTIALS Founded: 1987 Headquarters: Orem, Utah Products: Freeze-dried and dehydrated food, emergency supplies Website: www.beprepared.com Emergency Essentials stands as one of the oldest food storage and emergency preparedness companies. Since its start in 1987, it has become highly respected for its positive business atmosphere, delicious food and collection of emergency supplies. If you are looking for a food storage company that will also give you containers, tools, water filtration systems, radios, and heat sources, start with Emergency Essentials. Intrigued with this company? Stop by one of their retail stores in Utah and see the different products for yourself.
DAILY BREAD Founded: 2005 Headquarters: Kaysville, Utah Products: Freeze-dried and dehydrated food Website: www.dailybread.com I’ll be honest, I was a little skeptical when I received a box from Daily Bread filled with small packages of meals. I never imagined eating eggs and bacon or drinking chocolate milk from a pouch. However, I went for it! Why not, right? Because if I really needed food storage at some point in my life this is the way I would survive. My first meal I cooked was an Asian dish with rice and chicken. The process was easy. Simply boil water, put it in the pouch, and let it sit for about 10 minutes. I fed it to my roommate without telling her it was food storage. The meal was surprisingly delicious, and my roommate was so impressed with my cooking skills. After getting over my initial hesitation, eating food storage meals was easy. From beef stroganoff to dried fruit, I really enjoyed what Daily Bread brought to the table. All in all, a great place to start if looking to begin preparing your long-term food storage.
Most all food-storage companies supply similar products. Daily Bread and Emergency Essentials are two of the biggest companies in Utah. Both companies, as well as many others, are great avenues to begin your food storage. Costs will vary based on what products you are interested in. Visit their websites for more research and information on the right company for you.
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Continued from page 17 >>>>
Add Water Meals BY LINSY HUNSAKER
When pressed for time, you probably turn to frozen burritos. But in an emergency, or the middle of the wilderness, generators are scarce. And foods like granola bars and ramen become delicacies. But they get old fast. So Backpackers Pantry and Wise Company specialize in fine dining for the outdoorsy types and food storage buffs. And all you need is water. Here are our favorite meals for two.
Granola Strawberry Crunch Reconstituted milk may not sound all that appealing, but Wise Company knows what they’re doing. The crunchy granola has just enough sweetness; the dehydrated strawberries are just a hint of sour; the milk tastes just as it should; and although the directions call for too much water, I still wanted a second bag.
Louisiana Red Beans & Rice
If you’re feeling Southern and daring, these red beans and rice won’t disappoint. Backpacker’s Pantry did not make them for the faint of heart. They’re full of protein, good flavor, and a kick that rivals jalapeños. And although the beans take longer to cook than the package directs, they’re well worth the wait.
If you thought rice noodles were just for the pros, think again. Thanks to Backpacker’s Pantry, you can prep Pad Thai on the side of a mountain or in your storm shelter. The noodles have just enough spicy sauce and the packet of peanut butter is a good balance. But the crunch of roasted peanuts completes the meal.
HEALTH RISKS OF A WARMER EARTH WHY GLOBAL CLIMATE CHANGE IS A SERIOUS THREAT TO HUMAN WELLNESS WRITTEN BY C AITLIN SCHILLE
SKIN CANCER INCIDENCE COULD DOUBLE BY THE YEAR 2100 Facebook.com/HealthyMAG
hile the global climate change debate continues to rage on, cries of “Save the planet!” should be intermingled with exclamations of a different nature, namely “Save our health.” Of all the repercussions of the very real and ongoing climate change, the most significant is the considerable impact it can have on human health. Due to the depletion of the ozone layer, human health will be put at risk because of heightened exposure to solar ultraviolet (UV) exposure. One primary concern is that this may cause a rise in the incidence of skin cancers. According to estimates based on information from the Montreal Protocol, an international treaty to regenerate the ozone layer, skin cancer incidence could double by the year 2100. While skin cancer does not have the highest mortality rate among cancers, an enlarged incidence of this nature would represent a significant burden on worldwide health systems. In addition to skin cancer, increased UV exposure will also have negative effects on the eyes. Like the skin, the eye can sustain damage similar to a sunburn. But it doesn’t stop at the skin or eyes. UV exposure, specifically UVB exposure, hinders the performance of a critical physiological function— the immune system. UVB exposure has been proven to affect the body’s ability to fight infection as a whole as well as in isolated areas of the body. One study indicated that increased UVB exposure could cause up to 50 percent suppression of an important cell of the immune system, the T-cell, which would make humans particularly susceptible to infectious diseases. While UV exposure does have benefits to human health such as vitamin D production and promotion of mental and emotional health, immune system suppression is far too significant of a detriment to be completely outweighed by the potential benefits. The harm to the immune system is further compounded by the role that global climate change plays in the transmission of infectious diseases. Unfortunately, various elements of global climate change facilitate the spread of infectious diseases, including emerging and reemerging infectious diseases. In particular, vector-borne diseases will increase, including malaria, dengue fever, and viral encephalitis, which are all mosquito-borne diseases. Global climate change will shift the vector’s geographic range, allowing disease to be spread to previously unaffected areas. An increase in global temperature would also increase mosquito reproduction rates. Water-borne diseases such as cholera would also proliferate due to increases in water surface temperature and sea level. Global climate change would also shorten the incubation period of disease pathogens. Increased susceptibility to disease coupled with heightened transmission of infectious disease is a perfect storm for a serious threat to human health. If diminishing coastline, disappearing species and melting ice caps don’t provide the necessary motivation for being more environmentally conscious, maybe recognizing a direct assault on our health will.
Emergency Prep Kit 101
It can come when you least expect it, and in some of the worst situations. Next time you’ll be ready, however. Here are a few of my hidden secrets for combating the beauty blunders that haunt your dreams.
There’s nothing worse than being unprepared when the worst happens... makeup meltdown, that is!
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+TRAVEL SIZE PETROLEUM
JELLY Keep one of these tiny tubs
in your purse at all times. Lip balm, moisturizer, eye cream, highlighter, the formula can be used for a myriad of beauty situations including a quick clean-up of running mascara under your eyes, or to hydrate parched lips and skin. Vaseline works wonders on dry cracked knuckles and cuticles too, and in a pinch I reach for mine to sooth minor scrapes and cuts.
+MINI FLOSS BRUSHES Nothing is worse than catching your reflection in the mirror, only to spot remnants of your dinner trapped in your smile. Keep these baby sized brushes in your bag for quick clean ups on the go. They even make mint flavored versions for an extra burst of freshness.
+TRAVEL SIZE DRY SHAMPOO
Wake up late for that early morning meeting? Pop the top on your dry shampoo and spritz your roots with a burst of the fresh scent formula. The ingredients go to work sopping up the bed head and oil that’s left over in your locks, giving you the appearance a clean and volumized hair in a pinch.
These little guys jump in and save the day when your makeup has gone astray and wandered into unknown territory. Use one to sweep away fallen pieces of mascara or shadow that have landed on your cheeks, or to sharpen up your eyeliner if it’s begun to migrate too low on your lash line. Or keep that red lipstick at bay by cleaning up the edges around your mouth before you get yourself into a clown look-a-like situation.
TWO FOR ONE These items are essential because they do what they’re supposed to, and then go above and beyond their call of duty.
This eye beauty basic can replace eyeliner. Just gently push the pointy end of the brush into the base of your lashes from beneath. Mascara can also be used to hide gray hairs.
Stubborn frizz can be combated with a drop of hand cream. Who knew?
This bleary eye treatment works to constrict blood vessels, so dot it onto broken capillaries or a pimple to reduce redness.
ABOUT THE AUTHOR
Concealer doubles as foundation in a last-minute pinch. Use it before shadow or lipstick and see longer staying power.
Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.
YOUR DRINK MOST OF US KNOW THAT WE NEED TO DRINK LOTS OF WATER. YET, KNOWING AND DOING ARE NOT ALWAYS THE SAME THING.
ater composes more than half of our body, making up roughly 75 percent of all muscle tissue and about 10 percent of fatty tissue. It is also crucial within each cell to transport nutrients and dispel waste. Essentially, it is impossible to sustain life without water. Some of the many benefits of water include:
• • • • • • •
Water maintains body hydration. Water removes toxins and waste products from the body. Water carries nutrients to the cells of the body. Water regulates vitamin and mineral metabolism. Water enhances digestion and helps prevent constipation. Drinking more water can often reduce joint pain and back pain. Water helps the body metabolize stored fat.
We should be consistently drinking throughout the day. Hydration shouldn’t come when our body feels thirsty. Thirst is a sign that the body is well on its way to dehydration. During exercise, water should be your first choice. Short sips of water are good as you don’t want excess water sloshing around.
The absorption rate of water is better than any other drink you intake during exercise. If you are exercising at an intense level for over 45 to 60 minutes, sports drinks are very beneficial to replace lost electrolytes. Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables. It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!
HYDRATION HINTS Drink 17-20 ounces of water two to three hours before the start of exercise. Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
HEALTHY WATER CONSUMPTION CAN ALSO HELP IMPROVE WEIGHT LOSS EFFORTS IN SEVERAL WAYS. • • • • •
BOOST METABOLISM APPETITE SUPPRESSION EASE WATER RETENTION REPLACE EMPTY CALORIES IMPROVES ENERGY
Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise. Drink an additional 8 ounces of fluid within 30 minutes after exercising. Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. ABOUT THE AUTHOR
Treehouse Athletic Club 801-553-0123 TacFitness.com Treehouse has also been named among the TOP 20 GYMS in AMERICA by FITNESS MAGAZINE and has received Draper Business of the Year, Sandy Business of the Year and many other accolades. Treehouse offers family fitness in a beautiful and fun environment. TAC has state-of-theart equipment, certified personal trainers and many programs and events that help keep you excited about working out and staying fit.
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OVERWEIGHT PEOPLE SAY THEY AREN’T? Public health research has found that about two-thirds of Americans are overweight or obese. But in a recent Gallup poll, 55 percent of Americans say they are neither overweight nor trying to lose weight. People aren’t going to lose weight if they think they aren’t overweight, one must assume. “This discrepancy may suggest that addressing the obesity crisis in America must first start by convincing overweight Americans that they are indeed overweight,” say Gallup researchers. The poll also found that 18 percent admitted to being overweight but aren’t doing anything about it, and that another 18 percent also admitted being overweight but are trying to lose the weight. The survey found that men were more likely to deny having extra pounds.
55 PERCENT OF AMERICANS SAY THEY ARE NEITHER OVERWEIGHT NOR TRYING TO LOSE WEIGHT. THIS DOESN’T JIVE WITH OFFICIAL OBESITY STATISTICS.
ANTIBIOTIC SOAP MIGHT BE OVERRATED, SAYS FDA With hordes of antibiotic soaps lining the aisles of our grocery stores, one may conclude that antibiotic soaps are a proven warrior against illness and disease. Not so fast, says the FDA. Currently, the FDA says, there is no evidence suggesting that antibacterial soap is any more effective than regular soap at preventing illness. “Further, some data suggest that long-term exposure to certain active ingredients used in antibacterial products—for example, triclosan (liquid soaps) and triclocarban (bar soaps)—could pose health risks, such as bacterial resistance or hormonal effects,” and FDA press release states.
PERCENTAGE OF PEOPLE WHO FEEL EATING PROTEIN AFTER EXERCISE BUILDS BULK. NOT TRUE! PROTEIN REPAIRS MUSCLE AND HELPS WITH FAT LOSS. NUTRITIONISTS SUGGEST 10-20 GRAMS POST WORKOUT.
The FDA issued a proposed rule in December, 2013, that would require manufacturers of antibacterial soaps to prove that their products are both safe for long-term daily use, and more effective than regular soap to prevent illness and certain infection.
SOURCE: Market Probe Nutrition International Source: EAS Sports
The Missing Link
et's discuss what I believe is the missing link in most workout programs, fad diets and other fitness advice out there—the mental aspect. We are going to dig deeper than just the weights, cardio, and nutrition, and talk about discovering your inner motivation.
WHAT IS MENTAL TRAINING?
Mental training is honing your mind to dig deep and figure out “why” you do things. It is a core function of success in your fitness journey and in your life. Mental training can cut to the core of your fitness problems. Some of the best athletes, actors, moms and most successful people in the world are successful because they have discovered the missing link. They have trained themselves to believe in their goals. They are sure to bring their best self each and every day, and understand that there will be setbacks, failures, and other things that will challenge them mentally—but they will persevere and come out on top.
ABOUT THE AUTHOR
www.thegymatcitycreek.com Personal training manager at The Gym at City Creek, and author of Body Fit : A Beginner’s Guide to Fitness, Greg is a leading fitness voice locally. To contact Greg email him at firstname.lastname@example.org
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DISCOVERING YOUR WHY
It is hard to motivate ourselves if we are just telling ourselves that we should do it, or be better. That is not enough—we need to strike our core and feel it from our soul. Here are some questions to ask to help you discover your “why”:
• • • • • • •
Who was your role model growing up? Who is your current role model? What makes you feel positive about yourself? What makes you feel negative or unmotivated? What kind of legacy do you want to leave? What kind of people do you associate with? Who do you want to associate yourself with?
You’ll find that the answers to these questions often reveal the real reasons why you’re working out.
COMING UP WITH AN ACTION PLAN
Once you discover your “why” then your job is to map out your goals, identifying what you want to accomplish, and then let them define your “why.” Don't just do the mechanics of a workout program—weights, cardio, nutrition. When you can define your goals and your purpose, you’ll see the power of knowing why you’re really at the gym, and your experience will be significantly different. How?
• • • •
1. WRITE DOWN 3-5 MOTIVATING factors for success. Put them somewhere you can see them daily. Also write them in a notebook, to review in the morning and in the evening to keep track of your progress. 2. FIND A PARTNER OR SUPPORT GROUP. This helps you be accountable, and this person can also remind you of your “whys.” Choose someone supportive, yet candid. 3. SET UP A REWARD SYSTEM. This is an often-overlooked part of a fitness program. It is easy to get caught in the trap of setting “moving targets” as goals. An example of this would be: "When I lose ten pounds I am going to buy myself a brand new pair of shoes," but after you reach ten pounds, because it may have felt too easy, you dismiss the accomplishment and push it to fifteen pounds to get the shoes. Do not fall for this trap. 4. CREATE A VISION BOARD of photos that symbolize the “whys” that you chose. Choose wisely. The pictures should depict the emotions that are most important to you, and serve as a constant reminder of why you are changing your lifestyle.
You’ll be more motivated. You’ll stick with your program better. The workout roller coaster will flatten out. You'll find you actually enjoy exercise.
Not truly knowing your “why” makes it easier to quit. Here are steps to making your plan:
Workouts That Prevent Injuries WRITTEN BY ANGELA SILVA
ONE OF THE GREATEST, YET OVERLOOKED, BENEFITS OF EXERCISE IS INJURY PREVENTION. YES, PREVENTION. IT IS A COMMON MISCONCEPTION THAT EXERCISE WILL CAUSE INJURY, AND WHILE THAT CAN MOST CERTAINLY OCCUR WITH IMPROPER FORM AND PROGRESSION, STRENGTHENING YOUR STABILIZER MUSCLES WILL REDUCE THE CHANCES OF INJURY FROM BOTH SPORTS-RELATED INJURIES AND INJURIES FROM DAILY MOVEMENTS.
Some of the most common injuries that can be prevented with exercise include knee, shoulder, low-back and hip injuries. Here are some examples of exercises that can help strengthen the muscles in those areas while improving stability, flexibility, and mobility. Conveniently, all of these exercises can be done in short periods of time in your home or office.
KNEE EXERCISES PARTIAL WALL SQUAT: Stand with your back against the wall, feet shoulder-width apart, knees slightly bent. In a slow, controlled motion, bend your knees to about a 30-degree angle. It is absolutely crucial that you do not allow your knees to extend past your toes, as this puts a lot of strain under the kneecap and can cause injury. Repeat 8-12 times. HAMSTRING CURL:
Stand facing a wall with your legs right up against it, feet shoulder-width apart, knees slightly bent. Use the wall for balance if necessary. Flex your knee and bring your foot up to your glutes, as far as possible, and hold for 5-10 seconds. Repeat 8-12 times, then switch legs.
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SHOULDER EXERCISES ARM CIRCLES: Stand or sit with your shoulders back and abs pulled in tight. Extend your arms straight out to the side with your hands in a golf grip and your thumb facing forward. Keeping your arm straight, move it in circles forward, in the direction your thumb is pointing. Do 20 circles, then switch directions, with your thumb turned to face back. STANDING ELBOW CURLS:
Stand with your knees shoulder-width apart, knees slightly bent and toes pointed forward. Curl your knuckles into a golf grip with your thumbs pointed down, and bring your hands to your temples, your elbows should be bent out in front of you. Slowly try to touch your elbows together in front of your face, hold for 5 seconds, and then bring them back out. Repeat 20 times.
LOW-BACK EXERCISES: CATS AND DOGS:
Start in a seated position, but at the edge of your chair so your back isnâ€™t against the backrest. With your knees bent at a 90-degree angle, rotate your hips so that you create an exaggerated back arch, hold for 5 seconds, and then rotate your hips under so your back is rounded. Repeat 8-12 times.
SITTING OVERHEAD EXTENSION: In a seated position, extend your arms straight out in front of you and interlock your fingers. Keeping a neutral spine and abs, bring your arms overhead and look at your hands. Your biceps should be right against your ears. Bring your arms just to the point of a stretch, not to pain, and hold for 20 seconds, focusing on keeping your arms straight and stretched.
HIP EXERCISES: KNEE RAISES: Sit in a chair with a neutral back, flat on the floor about shoulder-width apart. Hands should be on the seat next to your legs. While keeping your knees and back stable, lift your leg off the ground from your hip about 2-4 inches and hold for 5 seconds. Switch legs, repeating 20 times per leg. COUNTER STRETCH: Place your hands on a wall at chest-height. Take about 4 steps away from the wall and bend at the hips, flattening your back so that your hips are at a 90-degree angle. Make sure your knee, heel, and hip are all aligned. Hold for 1 minute. MORE INFORMATION/VIDEOS: We thought Egoscue provided the best material for learning these injury prevention exercises. Find them on YouTube, or visit egoscue.com.
The next time you have health and wellness questions …just ask! Your friendly, knowledgeable Pharmacists have answers, and can partner with your Physician to help you meet your health goals.
Try the club for free Just bring in this ad See Pharmacy for details.
fitness | health | nutrition | sports | family 801.553.0123 • tacfitness.com • 1101 Draper Parkway
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.
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© 2014 SelectHealth. All rights reserved. 3158 05/14
READY OR NOT… WHAT TO INCLUDE IN A 72 HOUR KIT WITH THE PROPENSITY OF NATURAL DISASTERS AND INCLEMENT WEATHER TO STRIKE AT INCONVENIENT TIMES, IT IS WISE TO PREPARE AND STORE A 72 HOUR KIT IN YOUR HOME AND IN YOUR CAR. ASSEMBLING A KIT BEFORE DISASTER STRIKES WILL ENABLE YOU TO EVACUATE WITHOUT ADVANCED NOTICE. PREPARING A 72 HOUR KIT COULD POTENTIALLY BE LIFESAVING, AS EMERGENCY RESPONSE PERSONNEL MAY BE OVERWHELMED AND UNABLE TO IMMEDIATELY ASSIST YOU.
HERE’S A SIMPLE LIST OF SOME ESSENTIALS TO INCLUDE IN YOUR OWN 72 HOUR KIT: PP First aid kit PP Water: Store one gallon of water per person, per day, to use for drinking and sanitation PP Food: Store at least a 3 day supply of non-perishable food PP Flashlight with extra batteries PP Battery-powered radio PP Whistle to signal for help PP Baby wipes, plastic bags, and plastic ties for personal hygiene and sanitation PP Dust mask or cotton bandana- use to help filter air PP Plastic sheet/tarp and duct tape to build shelter PP Can opener for food PP Medications PP Pocket knife PP Infant supplies if needed, including formula, diapers, etc. PP Bedding/sleeping bag PP Extra clothing PP Jacket or coat PP Long pants PP Long sleeve shirt PP Sturdy shoes PP Hat and gloves ONCE YOU HAVE GATHERED THESE ESSENTIAL ITEMS, THERE ARE OTHER THINGS THAT WOULD BE WISE TO INCLUDE IN YOUR 72 HOUR KIT AS WELL: PP First aid book PP Rain gear PP Important documents such as identification PP Cash and change PP Mess kit PP Emergency contact phone list PP Maps PP Fire extinguisher PP Compass PP Rope PP Waterproof matches PP Candles PP Signal flare PP Paper and pencil After assembling a complete 72 hour kit, the next step is learning how to store it well. Make sure food is in secure, airtight containers. Store the kit in a cool, dry place. Use food before it expires, and replace it immediately. Periodically check up on your 72 hour kit and take stock of how well it fits your needs and the needs of your family. Taking the time to prepare a 72 hour kit now could mean the difference between life and death when it counts. The last thing you want to be when disaster strikes is unprepared.
WRITTEN BY C AITLIN SCHILLE Sources: ready.gov Utah.gov/beready, lds.about.com/od/preparednessfoodstorage
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Family Emergency Plan BeReadyUtah.gov Make sure your family has a plan in case of an emergency. Before an emergency happens, sit down together and decide how you will get in contact with each other, where you will go and what you will do in an emergency. Keep a copy of this plan in your emergency supply kit or another safe place where you can access it in the event of a disaster.
Out-of-Town Contact Name:
Email: Neighborhood Meeting Place:
Regional Meeting Place:
Fill out the following information for each family member and keep it up to date. Name: Date of Birth:
Social Security Number:
Social Security Number:
Date of Birth:
Important Medical Information:
Social Security Number:
Date of Birth:
Important Medical Information:
Social Security Number:
Date of Birth:
Important Medical Information:
Social Security Number:
Date of Birth:
Important Medical Information:
Social Security Number:
Date of Birth:
Important Medical Information:
Important Medical Information:
Write down where your family spends the most time: work, school and other places you frequent. Schools, daycare providers, workplaces and apartment buildings should all have site-speciďŹ c emergency plans that you and your family need to know about. Work Location One Address:
School Location One Address:
Work Location Two Address:
School Location Two Address:
Other Place You Frequent Address:
School Location Three Address:
Doctor(s): Other: Pharmacist: Medical Insurance: Home Insurance: Veterinarian/Kennel:
HERC Oven Emergency strikes and there goes any semblance of a decent meal, right? The HERCules (Home Emergency Radiant Cooking) Oven from Titan Ready USA fights to keep fine dining from being a casualty of not having electricity. A revolutionary concept, this oven uses common tea light candles to heat cooking stones and a stainless steel oven to high temperatures for 3.5 hours per set of candles. Developed by Kris Johnson, renowned innovator of preparedness equipment, the oven rivals even traditional kitchen ovens, cooking at a cost of 40 cents per hour, without smoke, and more evenly than a convection oven. The HERC Oven caught our eye because it does so many other things other emergency cooking devices don’t. gg gg gg gg
Cooks Like a Real Oven: Turkey, lasagna, birthday cake or muffins, the HERC can handle them all. You Can Cook Indoors: The candle power means no smoke. The power goes out in winter? Keep cooking like normal. You can even disassemble the HERC and wash the pieces in your dishwasher. Durable: So many emergency cooking devices are rinky dinky, rusting pieces of garbage within a few years. This is built with high-grade stainless steel. Johnson (200+ pounds) says he can stand on an assembled HERC. Fuel is Easy to Find/Store: Are you really off the grid if you need a bunch of propane tanks to stay alive? Chances are, you won’t store enough propane or wood to last long. Tea light candles are the type of thing you find everywhere: dollar stores, your garage, WalMart, etc. They’re cheap, and you can store thousands in a small place.
Cost: $389 Some reviews from the web: The HERC oven actually baked the lasagna BETTER than my conventional oven. -prepared-housewives.com Just about anything that can be cooked in your home oven can be cook in the HERC. -arewecrazyorwhat.net 32 HEALTHY MAGAZINE
EWS ReadyBright Power Outage Lights Yes, you could stick a flashlight under your bed for when the power goes out. Or you could get a system that both detects a power outage and lights your home on its own, with the ReadyLight system. This battery-operated emergency light system is plugged into your wall outlets and automatically turns on LED lights when the power goes out. The system includes ceiling lights (turn on remotely) and floor lights. ReadyBright lights provide 40 hours of light on one set of batteries. Installation is a matter of minutes.
Cost: $45 Per light
Leatherman Crunch This is a Leatherman like you havenâ€™t seen before. It transforms into clamp pliers and hex-bit adapter, along with the flip out tools that make Leatherman great.
Cost: $110 Facebook.com/HealthyMAG
H E A LT H
WAYS YOU’RE MESSING UP YOUR BACK WITHOUT EVEN REALIZING IT
hen I talk with patients about taking care of their spines and preventing back pain and injuries, most of them immediately list off the “big” offenders, such as serious car accidents or major falls. As damaging as these events can be, most of the spinal issues I see frequently in my office are the result of much smaller, seemingly insignificant events and habits. In fact, you may be on the road to serious back pain and major spinal issues if you aren’t careful to avoid these 5 simple things that will mess up your back without you ever realizing it:
1. LOUNGING ON THE COUCH.
At the end of a long and busy workday, of course you want to spread out and relax on the couch to watch TV and unwind for a few hours. Here’s the problem though: the typical slouching position that most people settle into when relaxing on a couch reverses the natural curves in the spine, and long-term, this will result in serious damage and pain. Watch that posture when you relax on the couch or you’ll find yourself coping with serious back issues.
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2. SLIP AND FALLS. Maybe you lost your footing heading down some steps, or slipped while walking on a patch of ice last winter. Although your bumps and bruises may have healed quickly, it doesn’t always take a huge, crashing impact to seriously affect your spinal alignment. Even a seemingly minor fall can have long-term detrimental effects on your spinal health. 3. FENDER BENDERS. Major car accidents
with your form while you work out to keep yourself protected from injury.
5. MUSCLE TIGHTNESS. Even the
healthiest spine can be pulled out of its optimal curvature by overly tight, tense muscles. Make a habit of stretching, and get regular massages to relax tightened muscles that will actively pull your vertebra out of their proper alignment.
are an obvious culprit when it comes to back pain, but even minor accidents can cause severe spinal pain and misalignment. Make sure to visit a chiropractor or health professional after any car accident, even if it’s a simple fender bender.
ABOUT THE AUTHOR
Dr. Jeff Brown
4. BAD FORM WHILE EXERCISING.
After receiving his bachelor’s degree in biology from Brigham Young University, Dr. Jeff Brown received his doctorate of chiropractic from Palmer College of Chiropractic. He now runs Foundation Chiropractic in Orem. He and his wife, Rachel, are the parents of two young children. In his spare time, he enjoys running, competing in triathlons, basketball, reading, and spending time with his family.
The health benefits of regular exercise are countless, but if you aren’t careful to watch your form, you can find yourself badly injured. Even minor deviations from proper form while lifting weights or running, for instance, can lead to long-term pain and spinal problems that will leave you sitting on the sidelines to recover. Be cautious
H E A LT H
HOW OBESITY IS A Chronic, Progressive DISEASE
uthoritative medical bodies classify obesity as a chronic, progressive disease. Despite the prevalence of the disease, there still exist some misconceptions. For example, what does “chronic and progressive” mean? A recent study published in the June issue of the American Journal of Preventive Medicine adds to an existing body of research that explains the chronic and progressive nature of obesity. The study found that when a person is obese at the age of 25, the risk of severe obesity (BMI greater than 40) by the age of 35 greatly increased. The numbers were more drastic for women than men, though for both genders, the risk was clear. Women who were obese at 25 had a 46 percent chance of being severely obese at the age of 35. If the men and women were a normal weight at the age of 25, the odds of being severely obese at 35 were about 1 percent for men and 5 percent for women.
The important aspect of this study is that it shows how obesity often doesn’t stabilize at a certain level— it “progresses.” This idea is supported by the fact that extreme obesity is growing faster than obesity, according to Dr. Allen Rader of Idaho Weight Loss. But what does “chronic” mean, when speaking about obesity? “Chronic means simply lifelong,” Dr. Rader says. “If a person has a weight problem, and does something to control their weight, the natural progression is for the weight to return unless the person does something to maintain the weight loss.” Understanding the nature of obesity as chronic and progressive should help people strengthen their efforts to avoid it. Obesity is classified as a disease by the American Medical Association (AMA), the North American Association for the Study of Obesity (NAASO), and even the Internal Revenue Service (IRS). It truly is a disease that should be avoided as such.
But what does “chronic” mean, when speaking about obesity? “Chronic” means simply lifelong August 2014
H E A LT H
A W SEXU O R R AL A SSAU I S O LT A M MON E G CO C LLEG E CO O L L MMU E NITI ES H G E ITS AN A T R END LL-T IME HIGH WR
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LI M O
A R E C E N T S T U DY A D M I N I S T E R E D B Y T H E U. S . C E N T E R S F O R D I S E A S E CO N T R O L A S K E D 5,00 0 CO L L E G E S T U D E N T S I N M O R E T H A N 100 CO L L E G E S T H E Q U E S T I O N “ I N YO U R L I F E T I M E H AV E YO U B E E N F O R C E D TO S U B M I T TO S E X UA L I N T E R CO U R S E A G A I N S T YO U R W I L L ?” H O R R I F I C A L LY, 20 P E R C E N T A N S W E R E D “ Y E S .” T H E S H O C K I N G S TAT I S T I C S A R E G A I N I N G N AT I O N A L AT T E N T I O N A N D DEMANDING A CHANGE IN T H E WAY A M E R I C A LO O K S AT S E X UA L O F F E N S E S .
Why are these crimes happening? Why over the past decade have sexual assault rates at colleges risen by an enormous 52 percent? As a recent college graduate, I have asked these questions. Parents of collegeage kids are asking these questions. Administrators, and police are asking these questions. So where are the answers? THE GOOD AND THE BAD The rise in assault reports may actually be a good thing. I know that sounds crazy, but sexual assault is becoming more and more of an open issue, therefore people are starting to feel more comfortable talking about experiences and crimes. A 2007 study by the U.S. Department of Justice found that only 13 percent of physically forced sexual assault victims reported the crime to law enforcement. Today, more people report crimes. Perhaps the jump has to deal with the fact that things are beginning to be done about sexual assault, and people are finally speaking out. But many crimes still go unreported. Studies show that about half of sexual assault victims who didn’t report the crime to the police chose that course of action because they were scared about the social implications of an accusation. Often the perpetrator is someone they know well, and reporting the crime forever influences peer interaction. Victims are embarrassed. Furthermore, with an investigation a victim’s character and credibility may be called into question, which can be traumatic. That said, TIME reports that many students are told to not go to law enforcement. Policymakers are faced with the struggle of how to create the right relationship between universities who want their students to have privacy and agency, and the police force, who want to bring the law to offenders.
T H E OT H E R S I D E There are cases where people are wrongfully accused of sexual assualt. In fact, many accused persons have filed discrimination cases against their universities which have taken disciplinary action against them. Defendents claim that investigations are biased in favor of the accusers, especially when invesitgations comes from inexperienced university officials. These accusations can effectively destroy the future of the accused, even if the incident is successfully resolved. An estimated 2 to 8 percent of rape accusations each year are unfounded, according to cnn.com. W H AT D O W E D O ? No matter what the causes are of an increase in sexual assault cases, the reality of the problem remains. Offenders often don’t face justice, and victims are forever scarred. Sexual assault can cover a variety of inappropriate actions including wrong touching, sexual intercourse that you don’t agree to, rape, and attempted rape. Although there is never a way to entirely protect yourself from sexual assault, there are certain precautions to take to lower the risk. S O M E T I P S I N C LU D E : • Avoid dark or isolated places, especially late at night • Be aware of your surroundings • Always have your cellphone with you • Trust your gut feeling • Walk with a purpose • Don’t accept drinks from someone you don’t know & don’t leave your drink unattended • In social settings, have a buddy who watches out for you and you for them • Have a code word with friends or family that you can call or text if you are in trouble • If someone is pressuring you, lie, and try to find the best escape route • Keep social media sites including facebook, twitter, and instagram private • Be cautious, even in your own social circles
WHAT IF I AM SEXUALLY ASSAULTED? The first, and most important thing to remember if you are sexually assaulted is that it is not your fault. At the soonest opportunity, search for a safe location. Keep all evidence of the attack that you can. This includes not bathing, not washing your hands, eating, or brushing your teeth. Contact and report the attack to law enforcement immediately. No matter if you are harmed or not, seek medical attention. Ask for a SAFE exam (sexual assault forensic exam). Healing from an attack is a process. Professional help is highly recommended to help guide the healing process. If you or someone you know has been sexually assaulted contact the National Sexual Assault Hotline at 1.800.656.HOPE W H AT N E X T ? The good news is that the nation is taking a stance on sexual assault. Colleges across the nation, along with help from the White House, are speaking out to students about this issue. President Obama recently created a task force to examine sexual assault on college campuses, and began investigating colleges who may have violated federal law in how they handled sexual assault cases. The Department of Education has proposed new regulations to make colleges more accountable in reporting sexual assault. As colleges learn how to better prevent problems and punish offenders, college-bound youth should be educated on what sexual assault it, and how to avoid it.
OTHER REASONS WHY SEXUAL ASSAULT ISN’T REPORTED: • They are afraid the police won’t believe them or take them seriously. • They aren’t sure if what happened is actually a crime. Source: Time.com
H E A LT H
Symptoms People Panic About
WHEN IT’S NO BIG DEAL WRITTEN BY LINSY HUNSAKER
1. JOINT POPS
You may cringe each time your knee pops or back crackles, but it’s probably nothing. It might just be gas. No, not that kind. Carbon dioxide, nitrogen, and oxygen hang out between your joints in the fluid that lubricates them. If a change in pressure causes the gas bubbles to burst there is a snap, crackle, or a pop. Yes, shifting tendons and arthritis can also cause these sounds. But only worry if there is swelling or pain that accompanies them. Then take a deep breath and visit your doctor.
2. HAND TREMORS
If your hand shakes when you pick up your morning jo, but not as you peruse the Sunday paper, you could have essential tremors. It’s nothing to worry about. These are tremors that only affect you when lifting things. They are not linked with any neurological issues. Essential tremors are fueled by adrenaline and could affect your voice and head. So don’t get too excited. Seek a medical professional if they are severe or come with neurological symptoms (e.g. changes in speech).
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WHAT ABOUT A HORRIBLE HEADACHE? I’M WORRIED
3. EYELID TWITCHES
If you’re eyelid twitches, don’t panic. It’s called myokymia. And it’s harmless. It can be caused by a lack of sleep, stress, too much screen time, the wrong glasses, drugs, alcohol, or too much caffeine. And depending on the cause, prescribed reading glasses or antihistamines could help. But if the eyelid twitches come with any other symptoms, like face twitches, see a doctor.
4. SKIN TAGS
If you have a skin tag, there’s nothing to worry about. These are small pieces of skin protruding from your body, commonly your eyelid. Yes, they’re benign tumors, which sound troublesome, but they are most likely harmless. And usually hereditary. Still, if you see a random rash of them, it could be the beginnings of colon cancer, so call your doctor.
IT COULD BE A TUMOR OR SOMETHING SERIOUS. MOST LIKELY IT’S SIMPLY A HEADACHE OR A MIGRAINE.
According to the National Cancer Institute about 22,000 people in the United States are diagnosed with malignant brain tumors each year, which isn’t much compared to the 45 million who deal with frequent, severe headaches. Your headache could be triggered by one of a hundred things, including tight muscles, poor posture, sinus infection, allergies and hormonal changes—probably not cancer.
SHOULD I SEE A DOCTOR?
5. BODY BUMPS
Do you have spots and bumps on your skin that are little, red and round? A lot of people do, especially those with fair complexion or older in age. Your blood vessels are in a constant state of flux as your body makes and gets rid of them. So if your body makes more blood vessels than it absorbs, the nonabsorbed blood vessels can cause small red spots or bumps. But they’re nothing to stress over, unless their size changes, shape mutates, or color alters. Or, if they are asymmetrical, look different from other spots, bleed, or itch. Then you need to go see a dermatologist. Pronto.
When the pain in your head is debilitating, and symptoms don’t improve after hours, it might be time to see a medical professional. Even if it isn’t a brain tumor, the severe headache, accompanied by numbness in the arms and legs and changes in vision and speech could indicate serious neurological problems, like a stroke.
SOURCES: MSN HEALTHY LIVING, EVERYDAYHEALTH.COM, HEALTHY-MAGAZINES.COM & HEALTH.COM
H E A LT H
REASONS YOU’RE NOT READY FOR YOUR DAY
“ROUGH NIGHT, HUH?” YOUR COWORKER ASKS AS YOU GROGGILY PLOP DOWN AT YOUR DESK. IT ISN’T ANY SECRET THAT YOU RUSHED TO WORK TODAY, CONSIDERING YOUR WRINKLED SHIRT, GALLON OF CAFFEINE IN TOW, AND YOUR TIRED, BAGGY EYES. IT HAPPENS TO ALL OF US AT SOME POINT. BUT IS RUSHING INTO OUR DAY UNPREPARED BETTER THAN TAKING A FEW EXTRA MINUTES TO GET YOURSELF TOGETHER? THOSE FEW LATE MINUTES COULD MEAN A LOT MORE PRODUCTIVITY THAN THE PUNCTUAL YET UNCONFIDENT, UNPREPARED EMPLOYEE. ASSUMING YOU HAVE AN UNDERSTANDING EMPLOYER, WATCH FOR THESE SIGNS THAT YOU MAY NOT BE READY FOR YOUR DAY, AND TAKE THE TIME TO FIND SOLUTIONS TO MAKE SURE THAT YOU ARE YOUR BEST SELF AS YOU TAKE ON THE WORLD.
YOUR MIND IS STILL PREOCCUPIED WITH OTHER MATTERS WHEN YOU GET TO WORK. Quite often we encounter situations outside of our control that take precedence in our minds. It could be a phone call from a family member, a traffic incident, or something you hear on the news. If you don’t take the time to contemplate and resolve these matters, they will interfere with your concentration. Say what you need to say, do what you need to do, or research what you need to research to feel at ease with outside situations so that you can give your focus to your present responsibilities. YOU HAVEN’T EATEN A GOOD BREAKFAST. You’ve heard it a million times, “breakfast is the most important meal of the day.” Give your body the fuel it needs to get going each morning. Take the time to eat a filling, enjoyable, and nutritious breakfast. Eating a big breakfast and a smaller dinner will also help you sleep better, which will, in turn, help you be prepared for your day.
WRITTEN BY ANGELA SILVA
YOU HAVEN’T PRIORITIZED YOUR TASKS. Sometimes there is just so much to do it’s hard to know where to start… so you don’t. You check your email a few times, talk to coworkers, and think about what you’ll have for lunch before diving into the day’s work. To avoid this, have the most important task in mind as you arrive at work. Give yourself a solid hour to work on that task before you check your email (gasp!) or do anything else. You will feel so much more productive and give yourself momentum to accomplish any other smaller tasks that day.
YOU DON’T FEEL CONFIDENT. Remember that coworker who so kindly pointed out your wrinkly shirt and tired eyes? Yeah, you already knew about those things, and as if you weren’t embarrassed enough now you know for sure that others notice them too. When you feel your best, you look your best and vice versa. Whatever your style may be, take the time to own it and feel good about yourself. This can include a morning exercise routine, a favorite outfit, a morning meditation session, or whatever it takes to get you in your groove. How you feel about yourself is the key ingredient for success.
YOU DIDN’T GET A GOOD NIGHT’S SLEEP. This may be the most important part of being ready for your day. Unless you can catch a lucky afternoon nap, sleep deprivation is a surefire way to interfere with your performance. If you aren’t on a regular sleep schedule, start experimenting and find the right amount of sleep to give you the energy you need for the day. Be consistent in your bedtime and wake time. If extenuating circumstances occur that rob you of your precious sleep, try to fit some physical activity into your day to give you a boost, and make sure to get a good night’s sleep the next night!
H E A LT H
DIR MO TY NEY
Paper Money Covered in Bacteria, Researchers Find
o all of us who’ve ever held a dollar bill, researchers from the Center for Genomics and Systems Biology of New York University have something to say: gross. Called the Dirty Money Project, these researchers found 3,000 types of bacteria on the $1 bills they analyzed. The most abundant species they found was one that causes acne, according to the Wall Street Journal. But other bacteria found were linked to staph infections, food poisoning, pneumonia and more. And possibly most frightening is that the money sometimes carried strains of antibiotic resistant bacteria, including methicillin-resistant Staphylococcus aureus (MRSA). And it isn’t just that humans are transferring bacteria with paper money, according to Jane Carlton, director at the NYU Center for Genomics.
40 HEALTHY MAGAZINE
“We actually found that microbes grow on money,” she told the Wall St. Journal. Public health experts across the world have worried for years about paper money as a means of spreading disease. It might not be as much of a problem if we didn’t keep our money in wallets that are often at body temperature, being close to our bodies. The temperature combined with the paper and with the oily residue left by skin contact makes a kind of petri dish. Some people mistakenly think that bills last for a long time. But in fact, a $1 U.S. bill, made out of a cotton-linen blend, rarely lasts two years, wsj.com reports. That’s still a long time to collect bacteria, however. Researchers from Australia found there is often less bacteria on bills made from a polymer compared to bills that are cotton-based. Many
countries use a polymer to make their money. But before we all lose our minds and never touch money again, remember that we are constantly surrounded by bacteria of all types, and rarely become sick. More research needs to be done before the negative effects of bacteria on money are understood.
“researchers found 3,000 TYPES OF BACTERIA on the $1 bills they analyzed”
H E A LT H HOW DOES IT WORK? Telemedicine has various applications. Often, a video call is used so a doctor can examine, consult and diagnosis a patient. These appointments are generally conducted in a local clinic with supervision of the attending physician. This way the specialist can direct the physician to perform any physical tests that may aid in a diagnosis. The physician and specialist can also discuss and share X-rays or MRIs or any other medical history pertinent to the patient’s condition. Telemedicine isn’t just a tool for remote diagnosis, however.Various tools can be used to measure vital signs to monitor a patient’s health remotely. Information about heart rate, blood pressure, glucose levels and more can be sent to a specialist via special devices in a patient’s home. With these systems, the doctor receives alerts when measurements indicate any sort of issue.
The Future Is Now
Online discussion groups and specialized information from the web further extend the influence of telemedicine.
HOW REMOTE MEDICAL CARE MIGHT BE THE FUTURE OF MEDICINE
he inefficiencies of medical care are readily apparent as one sits in the waiting room with a bunch of sick people for half an hour, reading almost unbearable magazines from a decade passed. When you finally do see the doctor, the visit is fine, but the bill is hefty, and that doesn’t include the money you lose from taking off work for half the day. And as you finally get to leave, the office manager asks when you’d like to do this all over again, because you need a return appointment. Telemedicine, which includes things like video call diagnoses and remote health monitoring, is the movement to embrace the technology of today to make medical care more manageable, efficient and affordable. While this new form of medicine has its issues, the benefits can’t be denied. Telemedicine is becoming a widely known and utilized tool in the medical field. Over half of all medical clinics in the United States use some form of technology to deliver clinical services and The American Telemedicine Association lists 3,500 facilities in the United States currently offering telemedicine care. However,
telemedicine is not used to discuss runny noses, but rather it is used to access specialized clinics that may be too far away for a feasible in-person visit.
One reason telemedicine has expanded rapidly is a shortage of specialized physicians. The Association of American Medical Colleges projects a shortage of 65,000 nonprimary-care specialists by the year 2025. The gap created by this shortage may be bridged by the development of a tool that can connect a specialist to patients outside of the immediate surrounding area. Rural communities and the disabled find the clearest advantage to telemedicine, or telehealth, as some call it. A long drive into the city is enough to keep people from getting and important diagnosis in many cases. For the disabled, and especially the semi or non-mobile elderly, remote monitoring of vital signs and video checkups erase pain, hassle and travel costs.
PROS AND CONS
There are set-backs to this kind of nonpersonal doctor’s visit. and Dr. Heather
Webb, Diagnostic Radiologist at Lovelace Medical Center in Albuquerque, New Mexico, said that it can pose some minor hiccups. She said it can be difficult to establish a rapport with the patient and “some patients were not very familiar or comfortable with the technology.” Mainly, it was with firsttime patients that these problems came up. Webb explains that these online appointments work well for patients that had already met the doctor and just needed to have a follow-up. Overall, telemedicine is a valuable tool that is readily emerging. Matthew Green, Orthopedic Hand Surgeon feels that telemedicine is a “great screening tool.” It saves both time and money by allowing doctors to distinguish between a patient that needs to come in for further examination and one that can be treated at the local clinic. Simply put, James Ashcroft, TelePsychiatry at University of Utah says, “People are getting good care faster, which we think will help everyone keep quality high and cost down.” WRITTEN BY GAYLEEN WEBB
For all your outdoor needs.
Girly girl’s beauty guide
What to bring with you when you meet Mother Nature face to face.
©Yuri Arcurs | Dreamstime.com
42 HEALTHY MAGAZINE
M A INTAI N YOUR B E AU T IF U L image, never go camping. You may be able to survive a hike of beauty with some waterproof makeup products that can stay put for up to 18 hours. But if you’d like to experience Yosemite or Yellowstone and would rather sleep under the stars than at the Best Western, you don’t have to give in entirely to Mother Nature’s plan to cover you in dirt, sweat, and mosquito bites. Read on for tips to being as gorgeous as possible at the campground of your choice. Ideally, you can start each day with a warm shower. Look for campgrounds that provide running water and “comfort stations,” bathrooms with showers and sinks. Hot water (or warm water, in a pinch), is a great cleanser for a gal who’s spent the days wandering through the underbrush. If you must, even a cold shower may be preferable to none at all. Most national parks have campgrounds with restrooms, but they get booked up early, so make sure when planning your trip to make your reservations in plenty of time to get a prime location.
1. BUG REPELLENT If there’s a lake or a river, if temperatures are in the seventies or higher, if humidity is over 50 percent, you’ll be wanting mosquito repellent. If you’re planning to have children ever, read the label before buying repellents: some can cause reproductive harm. (Let’s not take this particular moment to discuss why the FDA allows the
sale of products that are known to cause birth defects. Then, we’d have to talk about the tobacco industry and the petroleum industry, and we don’t have time for that just now.) After three days in a national park and a couple of five-milehikes through mosquito-infested meadows, I found a product called Herbal Armor (available from www. allterrainco.com), a combination of citronella, peppermint, cedar, lemon grass, and geranium oils in a base of beeswax and natural vegetable oils that kept me bite-free for the rest of the trip. I didn’t test it at peak bug times, but I liked its natural, petrochemical-and-crueltyfree makeup. With the West Nile virus still growing and spreading west, bug repellents are becoming more than comfort products-they’re important protection from a nasty illness.
2. WET WIPES A way to wash without running water. Nice smell, antibacterial. Portable. Perfect.
3. WATER, AND LOTS OF IT Drinking water is always important, and if you’re hiking, you’ll need even more of it. Best-case scenario, you’ll have drinking water at your campsite and will just need to pack in enough for the hike. If you happen to have water for washing too, that’s even better. You can wash in streams (use biodegradable soap) and lakes, but don’t drink water unless you know it’s potable (there are signs at campgrounds saying whether the water can be drunk or not). Water fresh from a bubbling spring is certainly attractive, but if a deer or raccoon (or gopher or bear) has also been attracted to water upstream from you, it may very well be contaminated with bacteria and parasites. If you’re in parkland or Bureau of Land Management (BLM) areas, or even federally managed “wilderness”, the water may also be contaminated with pesticides, >>>
Camping: nature’s way of promoting the motel industry.
- Dave Barry, Only Travel Guide You’ll Ever Need
herbicides, runoff from logging and mine tailings, and god-knows-what. I guess the lesson here is, find out as much as you can about where you’re going before you leave, and make your bathing plans accordingly.
4. THE RIGHT CLOTHES You can buy clothes with UV protective qualities combined with breathability. Try REI or other outdoor clothing retailers. You should have a hat, not only to keep the sun off, but to protect your head from hanging brambles, and, in cold weather or rough country, a knit cap to sleep in is also a good idea. (I have a friend who once woke screaming because a field mouse, also screaming, had gotten tangled in her long hair.) Clothes should fit closely enough that they won’t catch on things when you’re running from a bear, but loosely enough so that nothing chafes. People with sensitive skin may not be able to tolerate long hikes in heavy denim, the seams of which can rub delicate skin. Cargo pants in cotton blends may provide smooth fabric with extra storage space in the form of pockets. (But if you’re more concerned about looking svelte than in extra pockets, skip the cargo pants: they tend to make most of us look hippy.) Layering is crucial, because you’re going to heat up when hiking, cool down after camp’s setup, and maybe get really cold in the mountain evening. My favorite outdoor piece is an ultra-thin, silk long-john shirt I found at a thrift store five years ago. It weighs about an ounce, but slipped on under a shirt, provides the equivalent of a whole sweater’s worth of warmth.
5. ANIMAL REPELLENTS Animal repellents such as pepper spray, bear spray, and dog spray can all be essential safety and self-defense items that are perfect for the outdoors. You never know what type of dangerous situation your could find yourself in out in the wilderness either with a human attacker, wild bear or, vicious mountain lion. A defense spray on hand will give you time to escape to safety.
44 HEALTHY MAGAZINE
Take the“um” out of summer 20 things to do this summer. by Rebekah McClure
©Looby | Dreamstime.com
Make the most of your summer.
46 HEALTHY MAGAZINE
cake mix into your waffle iron, and viola! It’s as delicious as a baked good without the oven heating up the kitchen.
GOOD: Go to a water park. WAY BETTER: Make your own slip n slide. It’ll turn your backyard into the neighborhood gathering spot.
GOOD: Go to the pool. WAY BETTER:
profit organizations would not survive without your help.
GOOD: Make s’mores. WAY BETTER: Are you kidding me — do you know how many other better things you can make with chocolate, graham crackers, and marshmallows? S’more pie, s’more cookies, s’more cake … have fun! They’re just as easy and half as messy.
Have a water balloon fight.
GOOD: Go to a baseball game. WAY BETTER:
GOOD: Go out for icecream. WAY BETTER:
YOU HAVEN’T DONE ANYTHING all summer. The days are getting shorter and the kids go back to school soon. No worries! There’s still time to go out with a bang. Here are some traditional summer activities that will help you take your days from “boring” to “mind-blowing,” “mediocre” to “memorable,” and “summer” to “Summer!”
Make your own!
Organize one for yourself. (Advisory: you will find yourself with many new and unexpected friends.)
GOOD: Star gaze. WAY BETTER:
GOOD: Eat fruits and vegetables. WAY BETTER:
GOOD: Have a picnic. WAY BETTER:
Revitalize old ones with tie-dye! The threat of mess that’s been stopping you from doing it before doesn’t exist in summer because you can just do it outside.
Have a food fight. Admit it — you’ve always dreamed of it.
GOOD: Go to the park. WAY BETTER: Go to a festival! The variety will shock you: belly dancing festival, llama festival, jazz and blues festival, balloon festival… you name it, they got it.
GOOD: Turn the sprinkler on and water the lawn. WAY BETTER: Eat watermelon in your grass as messily as possible. If you do it right, it won’t need any more watering when you’re done. Plus, my neighbor’s third cousin’s boyfriend’s little brother once told me that sugar is a great fertilizer.
Go to a planetarium. This way you’ll actually be able to tell the constellations from the gajillions of other stars in the galaxy.
GOOD: Buy new summer clothes. WAY BETTER:
Pick them yourself! You’d be surprised at the amount of U-Pick Farms exist near you.
GOOD: Visit the zoo. WAY BETTER:
GOOD: Grilling out. WAY BETTER:
Get out the sidewalk chalk and draw one! That way, you don’t have to wake up so early, and it lasts far longer.
GOOD: Sit around and relax. WAY BETTER:
Go to the public library. Rent movies for free.
Walk in the grass barefoot. Pick a bouquet that you can take home. You can’t do that in a national park!
GOOD: Having the luxury of complaining about not having anything to do. WAY BETTER: Whip out this list and get partying!
Take your own nature walk. Bring a camera and a journal and record your findings.
GOOD: Watch the sunrise. WAY BETTER:
Have a waffle bar. Put different kinds of
GOOD: Catch the latest blockbusters at the movie theatre. WAY BETTER:
GOOD: Go hiking. WAY BETTER:
GOOD: Pick up berries the next time you’re at the grocery store. WAY BETTER:
Make a new kind of sandwich. Be as creative as you can possibly be. Don’t forget the marshmallow cream. And the sardines!
GOOD: Have a sundae bar. WAY BETTER:
Eat fruits and vegetables…from a farmers’ market. They’re fresher, tastier, and local. Good for you and the community.
Deep summer is when laziness finds respectability. - Sam Keen
Make the most of you time — volunteer. With school out for the summer, summer kids programs are constantly looking for volunteers to help out. Many of these non-
Travel without worry.
Organizing tips for a headache-free summer vacation
ÂŠ47743344sean | Dreamstime.com
Special thanks to Rosemary Chieppo
48 HEALTHY MAGAZINE
STUDIES SHOW AMERICANS are working harder and longer than they ever did before. This places a higher premium on already prized vacation time. But for most, preparing for, going on, and coming back from a break can prove just as hectic and tiring than just staying home. “You’ve earned the time off, enjoy it!” declares Organizing Guru Rosemary Chieppo. “Whether you’re going to the Caribbean for a week or visiting family over the weekend, the key is to plan ahead.” Chieppo reminds us that once organized, there’s nothing left to do but to have fun. In her new organizing handbook, “Clutter, Chaos & the Cure,” Chieppo offers guidelines ranging from maximizing closet space to deciding when important documents should be thrown out, but also offers tips for organizing a less stressful trip. The longtime member of the National Association of Professional Organizers suggests doing the following before leaving town:
Make sure everything at home is in order so returning home is more enjoyable, including: • • • • • • • •
Arranging for pet care Paying the bills due before return Halting deliveries Taking out the trash Washing all dirty clothes Roll clothes into tight cylinders to save space when packing Pack a bag for dirty laundry Leave extra space in suitcases for souvenirs
Once you return, put everything back in its place! - Chieppo
That’s the basis of her unconventional approach, which she admits is “more Rachael Ray than Martha Stewart.” For Chieppo, organization does not mean being rigid or perfect, but rather being able to find what you need when you need it. “Think, toothbrush,” she reveals. “You never lose it because its home is where you use it.” Chieppo encourages travelers to apply the same logic while on a road trip; “Make sure your jumper cables, tire jack and emergency kit are actually in the car.” When not traveling, those items are often removed to make trunk space for items like groceries. Additionally, packing a cooler with snacks and drinks can be a great money saver, but she warns, “It can also be dangerous if the cooler isn’t within easy reach and you’re trying to grab a sandwich from the backseat while driving 60 miles per hour!”
According to organizetips.com; you can turn this year’s annual spring cleaning chore into a profitable routine. Instead of fearing the mop and dust towel, make a game out of going through your things, cleaning out your closet and rearranging your furniture. From under your sofa cushions to your CD collection, look for lost treasures — or perhaps discover new ones. With more than $10 billion in loose change sitting idle across the U.S. you’re already sitting on hidden riches.
About Rosemary Chieppo Since 1999, Rosemary Chieppo of Born to Organize has made her living doing what most people hate to do: organizing. Chieppo is a member of the National Association of Professional Organizers and has written the book “Clutter, Chaos & the Cure.” She writes for Connecticut’s “Around the Towns” magazine and the “New Haven Register.” Several magazines, including “Connecticut,” “MORE,” and “Lifestyles in Connecticut” have shone a spotlight on Chieppo’s unconventional approach to organization. Her down-toearth style has made her a hit on numerous radio and television shows. Chieppo’s website is www.borntoorganize.com.
Whether in the car or on a plane, Chieppo advises parents to have each child pack a survival kit with games, books or iPods. “Airport waits or long-hauls can be more enjoyable for the ‘little-ones’ if they pack their own entertainment.” She includes that travelers should dress comfortably and, when flying, carry an extra change of clothing in case luggage ends up lost. Chieppo notes most bags are black so she advises tying on a colored ribbon for easy identification. Chieppo relates that if successfully planned, last-minute ‘bumps in the road’ can easily be handled and retreats can end up truly relaxing. “The last thing you want before, during, or after a vacation is to be overwhelmed.” She adds that preparation and organization are the keys to a delightful getaway. “It ain’t rocket science.”
>> Fitness Fat loss
TOP 5 FAT LOSS TRICKS 1. REACH FOR WATER BEFORE YOU REACH FOR A SNACK. It’s the cheapest, safest appetite suppressant there is. 2. KEEP THE CUPBOARDS BARE. You’ll save both money and temptation. By cutting back on the amount of food choices you have around, there will be less impulse snacking. 3. DO SOMETHING INSPIRING. A cheap incentive is sticking a picture of a dress you’d really love to wear where it will motivate you. For those with a wild side, get your belly button pierced. 4. USE SPICES LIBERALLY. Ginger, cayenne, jalapeno peppers and Tabasco sauce can boost your fat-burning ability by up to 25 percent, according to a researcher at Kyoto University in Japan. 5. SLEEP FOR WEIGHT LOSS. Getting enough sleep does more than keep you from eating for energy. The University of Chicago recently found that a woman’s metabolism rises 40 percent when she gets enough sleep.
EAT AST E BR AKF
“Eat like a queen for breakfast, a princess for lunch, and a pauper for dinner. Listen to your body and intuitive eating. If you’re hungry, eat. If you’re not hungry, don’t.” -Amanda Moxley, CHHC, CSW
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27 MORE WAYS TO
>> Fitness Fat loss
EASY WAYS TO BURN MORE
You can you lose weight without buying special foods, joining a gym or getting involved in an expensive diet club by making key lifestyle changes.
BY DIANE IRONS, SOURCEBOOKS INC.
y making important lifestyle changes, you’ll lose weight safely and permanently while saving money.
6. BE A SMART SHOPPER. Have a list when you go
to the supermarket to prevent impulse purchases. For extra exercise, leave your cart at the end of each aisle and carry what you need back to it.
7. FOLLOW THE PROS’ LEAD. To get fit fast, models cut out the ABCs — alcohol, bread and complex carbohydrates. 8. BEAT NIGHTTIME CRAVINGS. Researchers have
found that dark rooms and the darkness of night make us more likely to overeat. Try scheduling your bedtime for an hour earlier. If you have a favorite program that you like to watch at night, tape it. Switch to brighter light bulbs for cheerier surroundings; you’ll be happier and less likely to binge.
9. ALWAYS EAT BREAKFAST. It fuels you for the day
and you’ll be less hungry at lunch.
10. SNACK RIGHT. A hard candy is only about 20
calories and can last up to twenty minutes. A 400-calorie ice cream cone never lasts more than ten minutes. Try these tasty treats that are less than 150 calories: McDonald’s Ice Cream Cone, half cup of Italian ice, Starbucks Frappuccino Ice Cream Bar, Jell-O with whipped cream or angel food cake with strawberries.
11. LISTEN TO FEEL-GOOD MUSIC WHEN YOU HAVE THE URGE TO BINGE. Researchers have found that it activates the same feel-good center of the brain that eating your favorite foods does.
12. DON’T EAT UNLESS YOU’VE MADE A PLACE SETTING.
13. DRINK GREEN TEA. A study conducted by the
University of Switzerland discovered that drinking green tea increases the number of calories your body burns. Try to drink three cups a day.
14. CONCENTRATE ON WHAT YOU’RE EATING.
Keep food out of sight while you’re watching TV, reading, studying or answering email.
15. GET OUT. Try to spend twenty minutes a day sitting outside or taking a walk or, at the very least, sit by a sunny window. Sunlight helps to control food cravings.
16. EAT HEALTHY AT THE MALL. Order a kid’s meal
or a salad without heavy dressing. Have a yogurt for a quick pick-me-up.
17. GET MINTY FRESH. BRUSH YOUR TEETH AND TONGUE WITH THE BEST-TASTING TOOTHPASTE YOU CAN FIND. USE MOUTHWASH AND BREATH MINTS TO TRICK YOUR TASTE BUDS. 18. WATCH YOUR PORTIONS. Just because you’re
given a certain portion doesn’t mean that amount is what your body needs. Eat only until you’re comfortably full. A little left on your plate each day adds up to a long-term decrease in calories.
19. GIVE UP ONE BAD EATING HABIT. For example, if you eat in front of the TV or in bed, move your meal to the kitchen table. 20. DON’T BE TOO HARD ON YOURSELF. If you have
a diet plan that’s too low in calories for your weight and energy level, you’ll slow down your metabolism as your body attempts to conserve calories. Don’t dip below 1,200 calories or aim for more than a one- to twopound weight loss per week.
21. TAKE THE STAIRS, NOT THE ELEVATOR. 22. DANCE IN YOUR CAR.
While you’re stuck in traffic, work your abs. Concentrate on your rib cage — pretend you’re an exotic dancer and swirl around. Not only will you see your waist whittle and your abs harden, you’ll release lower back tension.
23. BUY A JUMP ROPE. It’s great exercise, and even
more fun if you can remember all the rhymes you jumped to as a kid. You’ll get your heart rate up and work the muscles in your upper and lower body, especially the stomach if you contract your abs while jumping.
24. WORK YOUR BUTT. Contract your buttocks for
fifteen second intervals. Tighten your muscles as you breathe in and then breathe out and release. It not only firms your butt, but relieves stress.
25. ACT GOOFY. Even if you’re too busy for the gym,
you can still do cardio. Put on a pair of socks and slide around the house like a skater. You’ll burn 150 calories in just ten minutes.
26. GET SOME FREE WEIGHTS. It’s all you need to
start a strength-training regimen.
27. TAKE TWO STEPS AT A TIME WHEN YOU CLIMB STAIRS.
Skipping a step will force your leg and buttocks muscles to extend and work harder. Plus, this movement releases endorphins that will make you feel great!
Canned Gourmet Recipes for canned goods that you’ll always be tempted to eat.
Blackberry Plum Jelly This dark jelly has a rich, intense flavor. MAKES ABOUT FIVE 8-OUNCE JARS - 3 lbs 3 cups 1 3 cups 5 cups
2. 3. 4. 5.
6. 7. 8.
Jelly bag plums blackberries small lemon water granulated sugar
Halve plums and remove pits. Cut each plum into 8 wedges. In a large, deep, heavy-bottomed pot, combine plums and blackberries. Cut lemon into wedges. Squeeze juice into pot; place squeezed wedges in pot. Stir in water. Bring to a boil over high heat. Reduce heat and simmer, covered, for 10 minutes or until fruit is softened. Use a potato masher to further break down fruit; simmer, covered, for 5 minutes. Pour into prepared jelly bag and let drip overnight, without squeezing. Measure exactly 6 cups of liquid (add water if there’s not enough liquid); pour into clean pot. Bring to a full boil over high heat, stirring constantly. Add sugar in a steady stream, stirring constantly. Return to a full boil, stirring constantly to dissolve sugar. Boil, without stirring, reducing heat a bit if it starts to boil over, for 14 to 16 minutes or until setting point is reached. Remove from heat and skim off any foam. Ladle quickly into sterilized jars to within 1⁄4 inch of rim; wipe rims. Apply prepared lids and rings; tighten just until fingertip-tight. Process jars in a boiling water canner for 10 minutes. Transfer jars to a towel-lined surface and let rest at room temperature until set. Check seals; refrigerate any unsealed jars for up to 3 weeks.
This jelly mixture may boil over if the pot is not deep enough. If the froth rises to the top of the pot during cooking, reduce the heat to prevent it from boiling over.
Courtesy of 250 Home Preserving Favorites by Yvonne Tremblay © 2010 www.robertrose.ca Reprinted with publisher permission.
Heat with an equal amount of maple syrup, whisking to blend, and serve as a sauce over pancakes or waffles.
Be careful when pouring the liquid into the jelly bag — it can stain (clothes, counter, etc.).
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Pineapple Habanero Pepper Jelly This pretty and potent jelly uses habanero peppers, named after the Cuban city La Habana (Havana in English). You could also use Scotch bonnet peppers. Both peppers come in a variety of solid and variegated colors — red, orange, yellow and green.
MAKES ABOUT FIVE 8-OUNCE JARS 1⁄2 cup finely minced habanero peppers 11⁄4 cups frozen pineapple juice concentrate, thawed 11⁄4 cups water 1⁄2 cup white vinegar 6 cups granulated sugar 2 pouches liquid pectin 1.
In a large, deep, heavy-bottomed pot, combine habaneros, pineapple juice concentrate, water, vinegar and sugar. Bring to a boil over high heat, stirring constantly. Reduce heat and simmer, covered, for 20 minutes, stirring occasionally. Remove lid. Increase heat to high and bring to a full boil, stirring constantly. Immediately stir in pectin; return to a full boil. Boil hard for 1 minute, stirring constantly. Remove from heat and skim off any foam. Stir for 5 to 8 minutes to prevent floating peppers.
Ladle quickly into sterilized jars to within 1⁄4 inch of rim; wipe rims. Apply prepared lids and rings; tighten just until fingertiptight. Process jars in a boiling water canner for 10 minutes. Transfer jars to a towel-lined surface and let rest at room temperature until set. Check seals; refrigerate any unsealed jars for up to 3 weeks.
Scoville units (developed by Wilbur Scoville in 1912) indicate the hotness of chile peppers by measuring the amount of capsaicin (pronounced cap-say-sin) they contain. On this scale, habaneros (100,000 to 500,000 units) can be as much as 100 times hotter than jalapeño peppers (5,000 to 10,000 units). On another note, pepper spray, made from capsaicin, has a rating of about 5 million units.
Wear latex gloves while chopping hot peppers, and be careful not to touch your eyes, mouth or skin. As you skim off foam, there is a tendency to remove the minced pepper pieces along with it. To prevent the loss of the peppers, spoon the foam into a mesh sieve and rinse with hot water. Blot well with paper towels and return peppers to the pot.
Carrot Apple Butter
This yummy butter has just a hint of cinnamon and vanilla. MAKES ABOUT SIX 8-OUNCE JARS 11⁄2 lbs carrots, cut into 1⁄2-inch pieces 8 cups chopped peeled apples that soften 1 cup all-natural apple juice or unsweetened apple cider 2 tbsp lemon juice 2 cups granulated sugar 1 cup packed brown sugar 11⁄4 tsp ground cinnamon 1⁄2 tsp vanilla extract 1.
Place carrots in a large pot and add enough water to cover. Cover and bring to a boil over high heat. Reduce heat and simmer for about 12 minutes or until softened. Drain well and return to pot. Using a potato masher, mash until smooth (or use a food processor fitted with a metal blade to purée). Set aside. In a Dutch oven or a large, deep, heavy-bottomed pot, combine apples, apple juice and lemon juice. Bring to a boil over high heat. Reduce heat and simmer, covered, for about 7 minutes or until softened. Stir in mashed carrots. Add granulated sugar in a steady stream, stirring constantly. Stir in brown sugar, cinnamon and vanilla; boil gently, uncovered, stirring often and reducing heat further as mixture thickens, for 20 to 25 minutes or until thickened. Use a potato masher to break down fruit and eliminate lumps. Test for doneness. Ladle into sterilized jars to within 1⁄2 inch of rim; wipe rims. Apply prepared lids and rings; tighten just until fingertip-tight. Process jars in a boiling water canner for 10 minutes. Transfer jars to a towel-lined surface and let rest at room temperature until cool. Check seals; refrigerate any unsealed jars for up to 3 weeks.
top eight worst
foods Source: Lifescript.com
ol, rising blood pressure and soaring numbers on the scale. With snacks like these, who needs enemies? Still, none of us are dieting angels all the time. But if you’re going to lapse, at the very least you can cut the worst offenders from your grab bag. Read on to see which foods need to stay on the forbidden list. Plus, substitutes you’ll love…
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©Vladislav Susoy | Dreamstime.com
Chimichangas. Pork rinds. Cool Whip. Pasta. These naughty nibbles make you pay with higher cholester-
ore than half of all Americans actually believe they are in good or excellent health, according to a recent survey by Cigna HealthCare, a major health care company in Philadelphia, Pennsylvania. The other half thinks they could stand to lose a little weight, about 10 pounds. Yet according to the Centers for Disease Control and Prevention (CDC), two-thirds of American adults are overweight or obese — and apparently slightly deluded.
The bottom line: Americans eat too much and exercise too little. And the calories we eat tend not to be from foods that offer the most nutrition for the fewest calories, like fruits and vegetables, whole grains, lean meats, and low-fat dairy foods. Instead many of us flock to less-than-nutritious foods: processed cheese that squirts from a can, frosted pastries filled with sugary jam, anything deep-fried. We zip toward sugar, salt and fat like babies to their bottles.
The result: We eat, but we’re not truly fed. The solution? Going into deprivation mode won’t help your resolve. But knowing what the worst choices are – and their savory substitutes – can help you make lasting improvements to your diet… and waistline.
Potato chips. One ounce
of potato chips has 152 calories and 10 grams of fat (3 grams of which are artery-clogging saturated fat). If you munch on a one-ounce handful three times a week, in one year you will have added 23,400 calories to your diet and about seven pounds to your waistline. And remember, that’s justone small handful – much less than most adults snack on at a time.
Substitute: Rice and popcorn cakes have come a long way. Now available in a variety of flavors, you can satisfy a salty craving without hitting the chips. Pick up Quaker’s Quakes Rice Snacks or Orville Redenbacher’s Popcorn Cakes instead – both have less than 100 calories per serving. For a more exotic crunch, try edamame (steamed soybeans with salt), which you can find in the freezer section of your local grocery store. One-half cup provides 11 grams of protein, 10 grams of carbs and six grams of filling fiber.
Tasty as they are, these toppings are mostly corn syrup and hydrogenated vegetable oil (stuff you don’t want floating around in your arteries). One tablespoon is 32 calories – and who stops at just one? More than likely, you pile on the whip until you can’t even see what dessert you started out with.
Substitute: Low-fat vanilla yogurt. The same amount has half the calories, plus a healthy dose of calcium.
Doughnuts. White flour, veg-
etable shortening, white sugar, deep fried. Need we say more? One glazed Krispy Kreme packs 200 calories and 12 grams of fat, including saturated fat, trans fat and cholesterol, all heart stoppers. An old-fashioned cake donut has 300 calories, 28 grams of carbohydrates and 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fat. The American Heart Association recommends that only 30% of our diet come from fat; that’s about 65 grams in a 2,000-calorie daily diet. Throw down a couple of doughnuts with your coffee and your daily fat quota is sunk.
Substitute: Whole grain bagels. Half of a Pepperidge Farm multi-grain bagel has 125 calories, 3 grams of fat and 3.5 grams of cholesterollowering fiber.
What’s not to love: long strips of fettuccine drenched with butter, cream and parmesan cheese. Eat a forkful of that comfort food and all your worries disappear – until your next physical. A three-ounce serving (think the size of your fist) has 543 calories and 33 grams of fat (19 of which are saturated).
Substitute: Whole-wheat fettuccine with marinara sauce. One cup of whole-wheat pasta has 197 calories and almost 4 grams of fiber. Add half a cup of marinara sauce for only 92 calories and just three grams of fat (one saturated).
Substitute: Chicken or turkey sausage. Five links of Aidell’s chicken apple sausage have only 100 calories and 8 grams of fat (2.5 saturated). Or go vegetarian: Boca Italian sausage made from soy protein has 130 calories per 2.5 ounce serving, six grams of fat and 13 grams of lean protein.
A fried chicken breast has nearly 400 calories and 22 grams of fat. The Colonel wouldn’t be happy to hear this, but those heaping platters of fried fowl have got to go.
Substitute: Grilled, skinless chicken breasts. Rub chicken breasts with a fiery spice rub like a green chile-lime seasoning, throw them on the grill and you’ve got great flavor for 189 calories per four-ounce breast.
Cheese in a Can.
Hard as it is to believe, some people really love this stuff. But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – pumps in 276 calories and 21 grams of fat (13 grams of which are saturated).
Substitute: Blend a can of chickpeas with one fourth cup of tahini (a sesame seed paste available in any grocery), a few garlic gloves, some lemon juice, olive oil, a little ground cumin, and scoop the hummus up with warm pita bread. Hummus couldn’t be better for your heart; it’s full of fiber and protein – and a quarter cup has only 60 calories and five grams of fat.
One large order (six ounces) of fast food fries has 570 calories, half of which are from fat (which is why, of course, we love them). If your restaurant order also includes 8 or 9 onion rings, add 276 calories and 16 grams of fat to your burgeoning waistline.
Substitute: Okay, this may sound weird,
Most of us have never met a sausage we didn’t like. Drench them with maple syrup at breakfast or boil them in beer for the big game and you’ve got a crowd-pleaser every time. Unfortunately, a single pork sausage link packs 217 calories and 19.5 grams of fat — definitely not a waistline whittler.
but sautéed tempeh, a fermented rice and soy mixture you can find in the refrigerated health-food section, can be used to make healthier French fries. Just slice, sprinkle with soy sauce and sauté in a little olive oil until brown. A half cup – about three or four halfinch slices – has 197 calories, is loaded with protein and offers a good source of iron, magnesium, zinc, and vitamin B6.
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C AR B C UT TER
The Best Low-Carb Substitutes for Bread, Pasta, and More Carb-y Goodness
WRITTEN BY LINSY HUNSAKER
WE ALL LOVE CARBS, AND WHETHER IT’S A BAGUETTE, PASTA OR FUNERAL POTATOES, WE ALL HAVE OUR FAVORITE CHEAT FOODS. BUT TOO MANY CARBS CAN REALLY ADD ON THE POUNDS, NOT TO MENTION THE HAVOC WHITE FLOUR PRODUCTS CAN WREAK ON YOUR BODY. LUCKILY, THERE ARE A FEW EASY SWAPS SO YOU CAN HAVE A SUCCESSFUL DIET AND EAT YOUR MAC AND CHEESE TOO. BREAD If you have a hankering for a sandwich, but cringe at the number of calories in a piece of bread, try cabbage or mushrooms instead of bread. Roll some bacon, greens, and tomato in Napa or Chinese cabbage for a low-calorie BLT. Or for something warm and toasty, put your tuna melt fixings on a Portabella mushroom (sans the gills) and place in the broiler. It may not be a Panini, but it sure is warm and cheesy—which is the whole point of a Panini anyway. PA S TA Macaroni and cheese is every kid’s favorite food. But placing mounds of white flour pasta and fake cheese in front of your kid doesn’t feel very good. So the next time they’re begging for a mac fix, try half chopped veggies and half elbow noodles. And when you crave the good stuff, substitute long-sliced zucchini for lasagna noodles or spaghetti squash for, well, spaghetti noodles. Then add the sauces and meats you’re used to. The carby pasta is really the worst part. P OTATO E S Potatoes: they’re an all-American trouble food. But you don’t have to cut out your faves to rid yourself of their starchy trouble. Yellow summer squash can taste similar to potatoes when cooked and makes a good substitute for hash browns. Just grate, mix with egg, and grill as a patty. Cauliflower and tempeh are also great potato subs. For potato-less mashed potatoes, just steam, spray with oil, mix with half-and-half, and puree cauliflower. And for scalloped potatoes, just dice, grill, and pour cheese sauce over tempeh with garlic and onions. No potatoes necessary.
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-------------------------------ADVISOR CLIENT CONTENT
Cravings Explained “I’M NOT GOING TO EAT SUGAR ANYMORE!”
aybe you’ve tried this one before. But then it’s as if you see it everywhere; the hidden lollipop in the stroller or the ice cream walking down the street—sugar jumps out and grabs your attention. Will power doesn’t last. Maybe you’re good at passing up the donut at the office and the cookie at lunch, but then night time rolls around and the ice cream screams at you from the freezer. Cravings are not logical and rational. Cravings come from the unconscious mind and that is why they are so hard to fight. They get wired into our unconscious mind through our experiences. Foods get linked to the events where we experience them. If you were rewarded with chocolate, the unconscious mind links chocolate to reward. It’s classical conditioning. This is how the brain learns; it pairs meanings or associations to things. Green means go, red means stop.
Through our history, foods take on meanings and associations. What do you think of when you think of pumpkin pie? It has feelings and associations attached. I don’t know how many clients I’ve worked with where food means love or chocolate means happiness. They
really struggled with cravings until we helped the unconscious mind make new associations and meanings. For most people, cravings are an emotional issue. When you want to feel happiness, the unconscious mind searches through the things that are associated with happiness—and voila! You get a craving for chocolate (or whatever food means happiness for you). Because of this history, cravings are wired into our unconscious mind. And what we know now about the brain and how it works, it’s easy to help the brain learn something new. One avenue is hypnosis. There are a lot of myths about hypnosis. When we think of hypnosis, we think of what we see on stage, someone eating an onion thinking it’s an apple or quacking like a duck. However in therapeutic hypnosis there is no blanking out or losing control. It’s more like a re-education process, where we help the unconscious mind take on a new focus. Rather than craving sugar, we can have the unconscious mind focus on fresh fruits and vegetables. My clients are often surprised with the results, saying
things like “I can’t stop eating salad!” In my years of working with weight loss programs, most people struggle with the mental side of weight loss: the cravings, lack of motivation and self-sabotage. If you’ve really struggled with your weight and want to create lasting weight loss success, you simply must address what the unconscious mind is doing.
CHECK OUT HOLLY’S 7 DAY ECOURSE: ALIGHTERYOUSYSTEM.COM FREE CONSULTATION
ABOUT THE AUTHOR
The Brain Trainer
holly@BrainTrainerCoach.com The Brain Trainer, offers Hypnosis and Neuro- Linguistic Programming. She loves helping clients change habits, patterns and programs of the mind to achieve health, happiness and success. She has developed “brain training” programs for weight loss, life happiness, and business achievement. Visit the website: www.BrainTrainerCoach.com or email holly@BrainTrainerCoach.com
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STUDY UP FOR A
sneeze & wheeze-free SCHOOL YEAR
t’s August! That means it is time to start preparing for back-to-school time! The new school year means new clothes, classes, and teachers – and the same old misery due to sneezing and wheezing for children who have allergies or asthma. From the class hamster to dust mites residing in carpet to germs from cold and flu viruses, asthma and allergy triggers lurk throughout the classroom.
to the edge of the teacher’s desk. The best defense is a good offense, so be sure your child gets a seasonal flu shot. Washing hands regularly and using tissues and antibacterial hand sanitizers also can help. •
It’s not so surprising that back-to-school season is associated with a 46 percent increase in asthma-related emergency department visits by grade school children. And allergies and asthma account for more than 14 million school day absences. But seeing an allergist can keep kids in the classroom: studies show patients treated by allergists for asthma have better symptom control, including less wheezing and fewer absences, at lower costs. • To keep kids focused on their studies instead of their allergy and asthma symptoms, it’s important that they receive proper diagnosis and treatment. Here are some tips from the American College of Allergy, Asthma and Immunology: • •
The germ incubator – It’s tough for the child with asthma to avoid germs at school, since they are pretty much everywhere from the pencil sharpener
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Tag, you’re – huff, puff – it – Running during gym, tag during recess, soccer after school – these and other common school activities can trigger exercise-induced bronchoconstriction (EIB), commonly referred to as exercise induced asthma. About 80 percent to 90 percent of those with asthma have EIB and 10 percent of people without asthma have EIB. If your child has difficulty breathing during or after exercise, call me for some assistance in working with you on a prevention and treatment plan. Be sure to give teachers a heads up and make sure your child has medication available at school. Fear of furry friends – Kids love class pets, but many have allergies to them. You might suggest the teacher consider a nonfurry pet, such as fish. Children who have pets at home also may have pet dander on their clothes, triggering symptoms in a pet-allergic child. A new seat assignment may help. Food safety patrol – If your child has food allergies, potential problems can crop up almost anywhere, from the lunchroom to the classroom. Tell the teacher about foods that cause problems for your child and
have a plan. Share the plan with teachers, coaches and the school nurse for dealing with an allergic emergency and make sure your child has medications with them like injectable epinephrine. An even better idea is to visit the Rocky Mountain Food Allergy Treatment Center. We offer an innovative treatment program that provides freedom from food allergies! If your child is sneezing, wheezing and itching at school and you’re not sure why call me at 866.884.3258 or visit my website at 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.
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infertility Infertility is generally defined as the inability to conceive after one year of unprotected intercourse. It is a very common problem affecting approximately 10% of couples worldwide. For many people, this results in great anxiety and puts a tremendous amount of stress on their relationship.
he God-given desire and ability to reproduce is one of life’s greatest joys and rewards. “Children are an heritage of the Lord; and the fruit of the womb is his reward.” When this ability is hindered, it can set off years of heartache and frustration. Luckily, the vast majority of infertile or sub-fertile couples can conceive with patience and medical intervention. The classic evaluation for infertility consists of 5 basic steps or tests. They are: • • • • •
DOCUMENTATION OF OVULATION SEMEN ANALYSIS POST-COITAL TEST HSG OR HYSTEROSALPINGOGRAM LAPAROSCOPY
The post-coital test is generally not performed any longer and is of very limited value. The first two tests can be performed quickly and at very minimal cost. Ovulation kits are now readily available at most drug or grocery stores at very low cost. They simply demonstrate when there is surge in the hormone that causes ovulation to occur. Contrary to popular belief, it is not necessary to wait for ovulation to occur prior to having intercourse. The reason for this is that the egg, the largest cell in the body and the only cell you can see with the naked eye, only lives for 12 to 24 hours once it is released. The sperm, on the other hand, which are so small that over 60 million can be found in 1 ml of seminal fluid, can actually live up to 5 or 6 days in the female genital tract. Therefore it is generally best to start having sex 4 or 5 days prior to ovulation. Keeping track of several cycles can help you predict when your chances of conception will be the greatest and to see if you are indeed ovulating
on a regular basis. In fact, the most frequent cause of infertility is generally considered to be polycystic ovary syndrome, in which a woman fails to ovulate on a regular basis. This can typically be remedied by prescribing a fairly simple and low cost medication called Clomid. Prior to embarking on clomiphene therapy, however, you should have some simple blood tests. These might include a thyroid stimulating hormone (TSH), a follicle stimulating hormone (FSH), a luteinizing hormone (LH), and a prolactin level. In addition, your doctor may order a day 3 FSH to check for ovarian reserve, especially if you are over 35. Approximately 40% of infertility arises from ovulation malfunction in the female partner. Another 40% of infertility arises out of inadequate or malformed semen production in the male partner. The second step is therefore a simple semen analysis that can be easily ordered by your gynecologist and performed at the local hospital or lab. This needs be done in a proper manner and instructions can be obtained prior to taking the sample in for evaluation. Men often have something called a varicocele, which can typically be surgically repaired by a urologist if they have inadequate numbers of sperm. Generally at least 20 million are necessary for conception to occur. Even if the man only has a few sperm you may still be able to have children through ICSI or Intra Cytoplasmic Sperm Injection that can only be performed by a highly trained reproductive endocrinologist. This is when a single sperm is directly injected into a single egg. The third step is performing an HSG to verify that both fallopian tubes are open and functioning properly. Prior infection with Chlamydia is the most common reason for tubal obstruction, but a ruptured appendix, prior abdominal surgery, and endometriosis are also common etiologies. This is
the main reason why IVF or In Vitro Fertilization was originally invented. The last basic step in evaluating infertility is a laparoscopy and requires in-hospital or at least outpatient surgical evaluation of the abdomen or pelvis. This is done by placing a camera directly into the abdominal cavity and visualizing the uterus, ovaries, and fallopian tubes. This is mainly to check for endometriosis. Although minimal and mild endometriosis does not typically hinder fertility significantly, moderate or severe disease definitely does and is a major reason for the inability to conceive. If endometriosis is present, the surgeon can usually excise or cauterize the lesions. A GnRH agonist can also be prescribed post-operatively if necessary. THERE ARE NUMEROUS CAUSES OF INFERTILITY AND THIS ARTICLE ONLY IS INTENDED TO GIVE A VERY BASIC APPROACH TO SOME OF THE MORE COMMON ETIOLOGIES. YOUR OB/ GYN CAN PERFORM MOST OF THESE STEPS PRIOR TO REFERRAL TO A REPRODUCTIVE ENDOCRINOLOGIST.
ABOUT THE AUTHOR
Mark Saunders, MD Obstetrics & Gynecology Personal Care drsaundersobgyn.com
Dr. Mark Saunders is a wellrespected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.
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Preserving & Improving
f you are in your late twenties or thirties and have not yet had the opportunity to find the person you are going to have children with you may want to have your eggs frozen in time for your future. You can maintain your youthful pregnancy success, lower miscarriage risk and lower chromosomal damage risks by cryopreserving your eggs so they can be thawed and fertilize later on in life when you are ready. Oocyte cryopreservation is a process in which eggs are retrieved from a woman’s ovaries, frozen in a cryoprotective solution to await thawing at a later time. The thawed eggs can then be warmed and fertilized with their male partner’s sperm through a process called intracytoplasmic sperm injection (ICSI), and used to achieve pregnancy. As reported by NYU Medical Center, the success rates of producing a baby from one round of IVF is about 60 % at age 30, 27 %at age 40 and drops to 6 % between ages 40 and 44, attributing the declining success rates to the fact that a woman’s eggs develop abnormalities with age. Therein lies the hope and wisdom of this new technology. “Egg freezing is a way to be your own egg donor,” Jamie GrifoM.D. (NYU Medical Center) Cryopreservation of eggs is done using a relatively new process called vitrification which has greatly increased the success of egg survival during the freeze and thaw process. As of 2012 a total of 2,000 births have occurred worldwide from egg freezing. Of
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those births 50% were performed during the past five years. Success rates from cryopreserved eggs are lower than with frozen embryos however some centers report near 40-50% live births for those cryopreserved from women under 35 years of age. Not all eggs are healthy or of good quality even at a young age so it is important to have several eggs to choose from. It is still a great option to preserve one’s future despite the lower success. The standard storage of eggs is up to 10 years. One must let their clinic know in the event of a change of address so that patients can be notified when the storage period is coming to an end. If patients cannot be contacted, most clinics will allow frozen eggs to be thawed and perish. One might also consider stating in a will what to do with the frozen eggs in the event of death. One option to consider is egg donation. Couples who have been trying to conceive using IVF and have had two unsuccessful IVF cycles should avoid just continuing to repeat IVF cycles over and over. Recent studies coupled with new therapies are providing ways to improve egg quality, increase the embryo’s ability to attach and appropriately develop. Without appropriate therapy prior to and during IVF cycles, one may undergo multiple cycles and never be any closer to conception. This category of “unexplained” infertility and recurrent miscarriages is decreasing due to new information and therapies that we now utilize.
ABOUT THE AUTHOR
Dr Glen Andrew D.O.
East Bay Hormone Therapy Center EDUCATION
Brigham Young University, Provo, UT Kirksville College of Osteopathic Medicine, Kirksville, MO Metropolitan Hospital, Grand Rapids, MI West Michigan Reproductive Institute, Grand Rapids, MI
16+ years of experience in infertility Has performed over 1,000 In Vitro Fertilization & Embryo Transfer Cycles with an 80% success rate 15+ years of experience in Bio-Identical Hormone Therapy His infertility training took on a greater personal meaning and importance as Dr. Andrew and his wife were experiencing problems conceiving their first two children. They know firsthand, from their own experience, the frustrations, invasive tests, procedures, and emotional roller coaster that come with infertility. Dr. Andrew and Kaylene have a beautiful family with four children. They enjoy spending time together traveling, hiking, canyoneering, rock-climbing, camping and scouting.
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STOP! The obesity epidemic in America is a tsunami of expense coming toward the shores of American healthcare. We are already seeing significant increased costs related to excess weight. The longer the wait the more it will cost. Carrying excessive weight increases the risk of multiple disease conditions. The risk of developing diabetes rises to nearly 25% over a ten-year period of time in men with a Body Mass Index (BMI) over 35. Degenerative joint disease (wearing out the surfaces between moving bones) dramatically increases. It’s like riding down the freeway with the brakes on. You can do it for a time but eventually the wear will catch up to you and the difficulty of primarily pain begins. Difficulty sleeping at night because of sleep apnea can cause day time drowsiness, fatigue, and the lack of energy can zap your day. If your going in the wrong direction, STOP, then change course. Weight loss surgery is not the first approach for weight loss but it is a proven, effective method for weight loss for those with weight related health issues who are at least 30-50 lbs. over their ideal body weight where other methods have not been effective. The safest weight loss surgical option is a Laparoscopic Adjustable Gastric Band. The LapBand has been placed in hundreds of thousands of patients world wide with a proven track record. With more than ten years of experience with Lap-Bands and over a thousand patients, we specialize in LapBand success!
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 and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
“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.
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