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Small steps add up to big strides.
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The first five minutes of a workout are the worst. Ten minutes in? Youâ€™re feeling pretty good. Afterward? Fantastic. It all starts with one good choice.
ÂŠ2014 SelectHealth. All rights reserved. 3648 11/14
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07/15 VOLUME XV, № 7
How to Stop Drinking Soda You’ve just gone through another 12-pack of soda, and a small voice keeps nagging you that something needs to change. Here are some keys to beating the carbonated sugar monster.
22 Travel Tips to Make Your Journey Incredible Trips can be soul food, if done the right way. Here are some tips for flights, accommodations, food and more for the 2015 traveler.
Common annoyances are often overcome with simple tricks. This list just might make your life easier.
Does Driving Differently Save Gas Money?
The Official “I Should Try That” List
10 Foreign National Parks that Will Improve Your Vacation These are the parks that National Park Service employees visit when they travel abroad; trekking from aboriginal New Zealand to the biblical deserts of Saudi Arabia to the great Hungarian plains.
Tired of your local chlorine-laced swimming pool? Try these more natural locations for a refreshing change.
Hypermilers are people who never turn on the A/C, avoid hitting the brakes and maintain the efficient speeds. Applying some of their techniques in a practical way could save you hundreds.
The Root of Addiction What if addiction wasn’t just caused by the illegal substances themselves? Interesting, yet controversial research shows that environment may play a huge part in how addictions form.
Restaurant Reviews R&R BBQ in Salt Lake City, Nicolitalia’s Pizza in Provo, Alamexo in Salt Lake City
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Biking: Where, How, Why
Biking continues to captivate and activate more and more people. Are you next? Here’s a guide for newbies, casual riders and more experienced bikers.
“Where my child’s smile is concerned, I want the best. Any father would feel the same.” — Jason, 38
Your child. Your orthodontist. 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.
t the north rim of the Grand Canyon in Arizona sits a powerful lesson for those who choose to see. Not far from the visitor’s center near a lookout point grows a gnarled, twisted old juniper tree. It’s similar to hundreds of others in the area, so it doesn’t immediately jump out as odd or unique. But it is peculiar when you really look at it. And if you study it long enough you can’t help but marvel— ‘How did this tree come to be?’ You see, this particular tree literally grows out of the side of the rock canyon wall. If you question the naturalist guide you will hear an interesting bit of history connected to this tree. A juniper seed is not a lot different in appearance to a cantaloupe seed. In some improbable fashion one of these unfortunate seeds found it’s way to a crevice near the edge of the canyon wall. It wedged in a cleft of solid rock. That should have been the end of the little seed’s creation since no seed can possibly germinate without soil, not to mention the water scarcity and virtually nonexistent sunlight.
JOHN A. ANDERSON,
JULY 2015 VOLUME XV, № 7
EDITOR-IN-CHIEF John A. Anderson | firstname.lastname@example.org
Needless to say, the seed had little chance of success.
PUBLISHER Kenneth J. Shepherd | email@example.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. DESIGN EDITOR Phillip Chadwick | firstname.lastname@example.org
But apparently, nobody informed this seed, and the seed was obviously unconcerned with its situation or limitations in life. The seed just did what it had to do to succeed in becoming the best juniper tree it could be.
MANAGING EDITOR Michael Richardson | email@example.com MAGAZINE EDITOR Kristen Soelberg | firstname.lastname@example.org
It’s unbelievable, but that little seed germinated, forged roots into solid rock, and began developing. It eventually raised a shoot out of the cleft to seek sunshine and rain. It steadily grew into a fullsized juniper tree. As it did so, it’s roots and trunk steadily put pressure on the outer shelf of rock, until one day the tree’s growth became so much that one entire section of the Grand Canyon wall broke loose and tumbled into a massive heap near the foot of the canyon, nearly one mile straight down. It’s estimated that over forty million tons of rock lay on the canyon floor simply because one little seed didn’t realize it couldn’t grow and because the seed, despite hardships and unfavorable circumstance, refused to quit. Here’s my point: None of us are beaten until we think we’re beaten. Each of us can succeed despite the odds. Sure, our background and circumstances may have influenced who we are, but we’re ultimately responsible for who we become. Each of us gets wedged between a rock and a hard place at times—but if we will find a way, plant roots and reach towards the light, we eventually realize our own improbable miracle.
Onward and upwards!
DIRECTOR OF OPERATIONS Lyn Timboe | email@example.com CIRCULATION MANAGER Ron Fennell | firstname.lastname@example.org CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders, Derek Jacobs
Healthy ®Magazine (801) 369-6139 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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10 HEALTHY MAGAZINE
>> Fitness Weight loss
SUMMER secrets of WEIGHT LOSS
SUMMER IS IN FULL SWING, AND IF YOU’RE NOT IN SHAPE YET, THE TIME TO GET THERE IS NOW. THINK YOU’RE DOING ALL YOU CAN? YOU MAY NOT BE. HERE ARE SOME POINTERS YOU MAY NOT BE AWARE OF THAT CAN HELP YOU SHED POUNDS AND TONE UP.
BY CITIHEALTH STAFF
soda Can the diet soda
SOME SURPRISING STUDIES HAVE FOUND A CORRELATION BETWEEN A PERSON’S CONSUMPTION OF DIET SODA AND THEIR RISK FOR BECOMING OVERWEIGHT. ALTHOUGH THE REASON WHY IS NOT CLEAR, MANY RESEARCHERS THINK THAT THE ARTIFICIAL SWEETNESS OF DIET SODA OVERWHELMS TASTEBUDS, CAUSING NATURAL FOODS TO TASTE BLAND AND ENCOURAGING PEOPLE TO EAT FAR LESS HEALTHY FARE AND MORE OF IT.
HEALTHY Magazine JULY
12 HEALTHY MAGAZINE
>> Fitness Weight loss
Catch your zzzs
SLEEP IS ESSENTIAL TO PERFORMANCE, ESPECIALLY IF YOU’RE WORKING OUT. STUDIES SHOW THAT WELLRESTED ATHLETES CAN PERFORM UP TO 20 PERCENT BETTER AND BURN MORE CALORIES THAN THEIR SLEEP-DEPRIVED COUNTERPARTS.
Spread the word
STUDIES HAVE SHOWN THAT IF YOU HAVE THE SUPPORT OF YOUR FRIENDS, YOU INCREASE YOUR CHANCES OF LOSING WEIGHT. TELL THE PEOPLE IN YOUR LIFE OF YOUR PLANS TO SLIM DOWN, AND SEEK OUT ONLINE COMMUNITIES OF LIKE-MINDED FITNESS FANS.
Update the apparel
IF YOU’RE SPORTING THE SAME TEES AND SWEATS YOU BOUGHT YEARS AGO, YOU’RE BOUND TO GET BORED. SPRUCE UP YOUR WORKOUT WARDROBE (TOPS, PANTS, UNDERGARMENTS, SNEAKERS, ETC.) AND ADD A LITTLE SARTORIAL EXCITEMENT TO YOUR EXERCISE ROUTINE.
See your doctor
IF YOU’VE TRIED EVERYTHING UNDER THE SUN TO BREAK OUT OF A WEIGHT LOSS PLATEAU WITH NO SUCCESS, MAKE AN APPOINTMENT WITH YOUR HEALTHCARE PRACTITIONER. THE PROBLEM MIGHT BE AN UNDERACTIVE THYROID, SOMETHING THAT IS EASILY TREATABLE WITH MEDICATION.
10,000 steps each day
THE AVERAGE PERSON WALKS ABOUT 5,000 STEPS PER DAY. BUT EXPERTS ESTIMATE THAT IF YOU WALK 10,000 STEPS A DAY, YOU WOULD LOSE ABOUT 15 POUNDS A YEAR. NOT SURE HOW MUCH YOU’RE MOVING? EXPERTS SAY THAT WEARING A PEDOMETER THAT TRACKS YOUR STEPS DURING THE DAY INCREASES CHANCES OF WEIGHT LOSS.
HEALTHY Magazine JULY
fi t n e ss|
Fitness TWITTER FEEDS to Follow
MORE AND MORE, WE’RE USING ELECTRONICS FOR FITNESS. TWITTER IS A WAY TO TAP INTO THE FITNESS WORLD EXPERTISE IN AN EASY, EFFICIENT WAY. HERE ARE SOME OF THE HEALTHIEST BIRDS IN THE TWITTERSPHERE.
@TriathleteMag This feed, which comes from Triathlete Magazine, is awesome for triathletes, but also for anyone interested in endurance, distance training, etc.
@goodhealth This is the Twitter account for Health Magazine and Health.com. Dieting tips, workout ideas and more fill their feed, without a lot of the garbage banter oozing out of personal trainer feeds.
@mikeroussell A nutrition and fitness guru with some real education, he offers some excellent advice.
@FitBottomedGirl Recipes, exercises and workout pointers come at you in a comfortable way through this increasingly popular feed.
@ashleyborden This peppy personal trainer tweets some great motivation to get off that behind.
James Fell is a fitness writer who’s been published all over. He talks to awesome sources and shares what he learns.
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Brett dishes out awesome fitness and weight loss links on the regular. You might remember him from a previous season of The Biggest Loser.
Give kids like Jordan every chance to be a kid again.
PUT YOUR MONEY WHERE THE MIRACLES ARE.
JORDAN, 5 YEARS OLD VEIN OF GALEN MALFORMATION PATIENT
Thanks to the expert care and research at her hospital, Jordan survived a serious vein malformation at birth that caused blood to rush directly to her heart. Children’s Miracle Network Hospitals® donations helped fund the developments and devices used in her treatment and surgeries. Today, Jordan is full of energy and loves to be in the spotlight, dancing and charming everyone she meets. Children’s Miracle Network Hospitals raises funds and awareness for 170 member hospitals that provide 32 million treatments each year to kids across the U.S. and Canada. Donations stay local to fund critical treatments, pediatric medical equipment and charitable care. Find out why children’s hospitals need community support to help kids like Jordan and identify your member hospital at CMNHospitals.org and facebook.com/CMNHospitals.
to St. Luke’s Children’s Hospital July 2015
A normal result of aging is that it takes more energy to do tasks. For example, walking a mile may take 15-20 percent more energy when you’re older, compared to when you’re a younger age. Researchers at Humboldt State and the University of Colorado found that seniors who ran regularly used less energy to walk certain distances. Something about running makes our bodies work more efficiently.
Running Improves Your Body’s Efficiency
Firm Handshakes Grip strength is an indicator of heart health, according to a recent study published in The Lancet. Researchers measured the grip strength of more than 140,000 people in the study, and followed their health for four years. Decreased grip strength was found to be associated with increased risk of dying from heart disease, stroke, or heart attack. Researchers found grip strength to be a better indicator of cardiovascular disease than systolic blood pressure.
Is Food Too Available? Researchers from the University of Georgia used economic models to see how economic variables influence obesity rates, and found that economic changes may account for as much as 43 percent of the rise in obesity. The same researcher, Charles Courtemanche, found that the presence of a Walmart Supercenter in a community is associated with a 2.4 percent rise in the obesity rate.
I was trying to purchase a diet book the other day and there are so many to choose from, which is the best?
It can be confusing, staring at all those books and hearing all the news reports about what to eat, what not to eat and seeing all the celebrities jumping on different diet bandwagons. First, the word “diet” implies something you go on and off or a plan you cannot continue long-term. That’s a bad way to look at eating.
Make fitness a priority
If the book talks about doing something drastic for a period of time, run away. Run far away. Yes, forget the weird cabbage diet, grapefruit diet or liquid diets that aren’t sustainable. Good diet plans and books will include all food groups. Taking something out of the mix can cause deficiencies and actually cause us to crave and then binge on the foods we are missing. Think balance. The plan should recommend and encourage physical activity as well. If they are touting that you don’t need exercise and you can reach your goals with diet alone, it is fundamentally flawed. If the plan is pushing new packaged food brands or lots of supplements or are using phrases like “it’s quick and easy and works like magic,” then be very leery.
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Vacations are meant to provide rest and relaxation, but that doesn’t mean fitness can’t be part of your adventure, too. An active vacation can include hiking, swimming, camping or walking tours. Here are suggestions to consider when planning an active vacation:
• Choose a destination based on your family’s needs and interests. • Get the kids involved in the itinerary. • Leave electronic games at home and pack healthy snacks for car rides.
STRENGTH IN NUMBERS WORKING OUT IN A GROUP CAN BE A GREAT MOTIVATIONAL TOOL FOR REACHING NEW FITNESS HEIGHTS. BY HALLI TINTI
Waking up at the crack of dawn to fit in a run, dragging yourself to the gym after a long day of work, or popping in a Zumba DVD with only a figure on the TV screen to keep you company can be lonely. Getting in shape can make you feel lonesome, especially when you’re just starting out and may have little to no motivation whatsoever! Hillary Galyean, Certified Personal Trainer and Group Fitness instructor at the Sportsplex in Kaysville says working out doesn't have to be lonely. In fact, going at it alone may be the reason you haven’t quite hit your fitness peak. “Group fitness keeps people coming back for more,” states Galyean. “Even the ‘back row-joes’ who avoid attention love to tear it up in a step class.”
HERE IS WHAT KEEPS THEM COMING BACK 1. Working out in a group setting increases the energy in the room so people are more likely to reach peaks they've never hit on their own. 2. Group fitness classes are generally designed so that anyone and everyone can attend them. There are usually 3 levels of fitness: beginner, intermediate and advanced. Your group fitness instructor is trained and dedicated to making everyone feel successful and challenged. 3. When working in a group setting, you get to know your team around you and your team and instructor will literally hound you for not showing up, at least if they are a good group. 4. Group fitness classes are created by professionals who know how to safely and effectively work out your body. 5. Group fitness instructors should coach the proper form and technique so you get the best results possible!
If group fitness classes aren’t your thing, there is always an option for small group training or a personal trainer. “Group and personal training provides the personal accountability with a personal trainer,” says Galyean. “In addition, most gyms offer customized nutrition plans, team events and all the accountability one needs to be successful!” And lastly, if you’re not ready to pony up the cash for a personal trainer, finding a friend to take walks or a bike ride with may just be what the doctor ordered. Group training is a way of making personal training affordable—the only difference is you train with a team, rather than one-on-one! Having that valuable support system will keep you on the ball. Think of group fitness or working out with a friend as strength in numbers. We all know that misery loves company, and there’s no better way to sweat and be miserable then with a buddy. However you look at it, know that the support you choose for your fitness regime will help give you that extra boost you need to become a fitter more energized you. For more tips on the benefits of group fitness verses working out alone, you can find Hillary Galyean at www.sportsplexgyms.com
“Group fitness keeps people coming back for more.”
fi t n e ss| 13 THINGS
To do and not do when first starting an exercise program.
BY NICK NILSSON
1 wait for the "perfect" time. 5 expect infomercial results. DON'T
There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
I'm not going to say you won't see great resultsâ€”you will. Just don't expect it to happen in 2 weeks.
2 take it slow when you begin.
6 learn as much as you can.
3 change everything at once.
7 think you must exercise 2 hours a day to see results.
Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.
Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.
4 make a committment. DO
One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.
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Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!
You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
8 ask questions. DO
I will readily admit I donâ€™t know everything about exercise and fitness, even though I have a college degree in that subject.
9 work your muscles too hard. DON'T
You will most likely make yourself so sore and you won't want to train anymore. Take it fairly easy for the first few session then gradually increase your intensity.
you need to buy all 11 feel the latest equipment. DON'T
You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!
12 stretch and warm-up. DO
Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
up your favorite 13 give foods all at once. DON'T
10 tell people your goals. DO
A great way to make yourself focus on a certain food is to quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and binging later.
©Diego Cervo, Eduard Stelmakh, Piksel | Dreamstime.com
One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.
Nick Nilsson has a degree in Physical Education and Psychology and is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus “ and “The Best Abdominal Exercises You’ve Never Heard Of”.
A better way to a better body UltraShape destroys the fat cells that diet and exercise wonâ€™t. No freezing, no heating, no downtime, and no pain with visible results in as little as two weeks. Non-invasive UltraShape is like nothing out there!
medical spa | laser center 385 west 600 north , Lindon 801-785-8884
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Tips to Avoid Tips to
Traske Muir, MD, Orthopedic Surgeon Foot & Ankle Specialist
Physician Group Foot and ankle injuries are the most common hiking injuries. The foot has 26 bones. Bones usually break when something happens that crushes, bends, twists or stretches the bone. Toes are most often broken when you kick something hard like a protruding stone or root along a trail.
Northern Utah is blessed with a myriad of Whether you are taking a beginnerâ€™s hike or you are an advanced hiker, it is important to be prepared for possible injuries while on the trail. Never hike without carrying plenty of water and food as needed. Be sure you are wearing a sturdy shoe or boot with good tread. Dress appropriately, including hats hike alone, and be sure someone at home knows where you are going and when you expect to return.
height and land on your feet. Other bones in sprain an ankle. Ankle sprains are the most common joint injury and result when ligaments are stretched beyond their normal range.
Orthopedics & Sports Medicine Center of Orthopedic and Charles Beck, MD Christopher Belton, DO Douglas Burrows, MD Leslie Harris, MD Armen Khachatryan, MD R. Brian Mackey, MD Jim Macintyre, MD S. Charles Marshall, MD Traske Muir, MD Wade Sessions, MD Peter Silvero, MD
Treatment Tips on the Trail If an injury occurs, remove the shoe and examine the foot to make sure there are no cuts or a compound fracture. Swelling and bruising many foot and ankle injuries. If the foot or ankle is deformed, it should be immobilized and considered an emergency. Call for emergency help if you are able to get a cell signal. Immobilize, splint, and wrap the foot or ankle. the pain or cuts oďŹ€ circulation. Begin icing the injury as soon as possible. Ice packs that can above the level of the heart. If the injured person on the injured side. If the pain is too great to walk, wait for help. When you get back into town
801-568-3480 - West Jordan 801-964-3925 - West Valley City 385-887-7100 - Riverton Coremds.com
Comprehensive Orthopedics & Sports Medicine Joseph Albano, MD Andrew Cooper, MD Michael Cosgrave, DO David Howe, MD Stephen Kirk, MD Benjamin Williams, MD 801-533-2002 - Salt Lake City 801-533-2002 - Sandy CompOrthopedics.com
Davis Orthopedics and Sports Medicine Christopher English, MD Nicholas Monson, DO B. Thomas Watson, MD 801-773-3900 - Layton DavisOrthoClinic.com
Endurance Orthopedics and Sports Medicine Mark Scholl, MD 801-424-5042 - Salt Lake City EnduranceOrtho.com
Paulos - Toronto Orthopedics & Sports Medicine (
A member of MD Russ Toronto,
Lonnie Paulos, MD
Traske Muir, MD orthopedic surgeon and fellowship trained foot and ankle specialist. He
801-733-9924 (Paulos) 801-912-8210 (Toronto)
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Itâ€™s your turn to feel fantastic 20 % Off Ultherapy is a nonsurgical, noninvasive procedure to lift the neck, chin, brow and decollete. It uses the proven power of ultrasound to strengthen the skin from the inside out. Expires Aug.30, 2015. Mention the ad.
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Dr. Brent Larsen
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BEAUTY | S K I N
ABOUT THE AUTHOR
Michael D. Marion, MD
Plastic Surgery mdmarion.com Dr. Marion is an award winning plastic
surgeon. His motto—“You. Enhanced.”— reflects his desire to maintain every client’s personal identity. He offers tummy tuck, breast enhancement and many other procedures.
1. KYBELLA Exciting things are happening in the world of plastic surgery and the hottest of them all might involve fat. In April, the FDA approved Kybella, an injectable substance that dissolves unwanted fat under the chin. This is an effective treatment for adults with moderate-to-severe fat below the chin. Kybella is similar to deoxycholic acid, which is produced in the body. Deoxycholic acid is a naturally occurring molecule that helps the body absorb and break down dietary fats. When Kybella is injected into submental fat, it physically destroys the cell membrane, destroying the fat cells.Your plastic surgeon can perform this minimally invasive procedure in office with excellent results. It is predicted that in time Kybella may gain FDA approval for fat reduction in other areas of the body.
The Skinny on
24 HEALTHY MAGAZINE
Based on 684 reviews in the last 24 months.
FAT GRAFTING There is a lot of talk about Kybella revolutionizing the cosmetic industry by destroying unwanted fat, but another major trend in cosmetic surgery involves adding fat to the face and body. Fat grafting, also known as fat transfer, is the process of removing unwanted fat from areas in the body like stomach, thighs and hips and relocating it to more desirable areas like the face and breasts, giving patients a more youthful look. The fat is removed with a liposuction cannula and prepared for reintroduction into the body through injection. As individuals age they lose fat and volume in their face and the skin loses its elasticity. A youthful face is heart shaped; the fullness is in the cheeks and narrows at the chin. Age turns the heart shape upside down, with the loss of fat and sagging skin. Temples and eye sockets are hollowed and the sagging skin forms jowls. Restoring volume to the face is the key to facial rejuvenation and this can be done with soft tissue fillers, biostimulating agents like Bellafill and Sculptra, and fat. Some of the appeal of the minimally invasive procedure of fat transfer is that unwanted fat is removed from certain areas of the body, and the body does not reject its own fat, so results tend to be natural and long lasting.
Is CoolSculpting Worth It? 72%
Based on 414 reviews in the last 12 months. Based on 1,326 reviews over all time. Worth it (618) Not worth it (234) Not sure (474)
Is Fat Transfer Worth It? 85%
Based on 307 reviews in the last 24 months.
Based on 197 reviews in the last 12 months Based on 512 reviews over all time. Worth it (307) Not worth it (104) Not sure (100)
*No data available for Kybella ratings. Source: RealSelf Worth It Ratings
COOLSCULPTING Liposuction is the gold standard and is consistently and predictability a top cosmetic procedure which removes fat from different areas of the body with minimal scarring. If the thought of liposuction sounds like too much, then CoolSculpting might be for you. CoolSculpting is a nonsurgical, non-invasive body contouring procedure that eliminates unwanted fat. CoolSculpting works by freezing fat cells in targeted areas, which eliminates them from your body over several weeks. There is virtually no downtime other than the 60 minutes you sit while having the procedure. CoolSculpting is for spot treating areas like love handles, stomach, arm and thighs. For optimum results at least two sessions per area are recommended.
3 FORECASTS & TRENDS
IN PLASTIC SURGERY
BEAUTY | S K I N
IT’S NEVER TOO LATE TO GET HEALTHY
If you retire from a full-time job outside of the home, you may go from being partially active to being inactive. But don’t retire to the couch. Instead, “Re-fire!”
• Pursue new interests, passions, goals and activities, or take the time to rekindle old ones. • Gather a group of friends for a game of tennis or a round of golf, or buddy up with someone for regular walks. • Try activities to help you improve your flexibility, such as yoga. • You may feel some limits in what your body can do. For example, you may experience joint pain or difficulty with balance. Listen to your body at any given moment to avoid doing harm in the course of trying to stay healthy or lose weight.
NOTE - Clear any new regimens or activities with your primary care physician.
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W R I T T E N BY N I C H O L A S Y P H A N T I D E S , M . D. , M . P. H . , M E D I C A L E D I TO R F O R TO P S C LU B , I N C .
MANY KNOW ALL TOO WELL THAT THERE ARE NO SHORTCUTS TO LASTING WEIGHT LOSS, PARTICULARLY BECAUSE REAL WEIGHT LOSS REQUIRES REAL CHANGE: CHANGE OF PERSPECTIVE, CHANGE OF HABITS, CHANGE OF ROUTINE, AND CHANGE OF ATTITUDE. THIS IS TRUE NO MATTER WHAT YOUR AGE HAPPENS TO BE. BUT IT’S ALSO TRUE THAT AS YOU AGE, YOU FACE DIFFERENT CHALLENGES AS YOUR BODY, RESPONSIBILITIES, PRIORITIES, AND LIFE CIRCUMSTANCES CHANGE. CONSIDER THE FOLLOWING RECOMMENDATIONS TO OVERCOME OBSTACLES AND FEEL HEALTHIER THAN EVER.
50’s 40’s 30’s
Effects of excess weight, including elevated blood pressure, diabetes, high cholesterol, and arthritis, are most likely to appear beginning in this decade. • Make sure you and your doctor schedule regular examinations and health screenings, so you can stay informed about your health. You may face the choice of taking medications for a variety of conditions. It can be empowering to take control of your welfare by making healthy choices that lead to long-term change. • Your metabolism will continue to slow down, and you will likely gain weight unless you make changes to your diet.
• Avoid using food to deal with stress. Excess calories will have an even greater impact in terms of weight gain. Be deliberate about finding alternative ways to unwind and relax. • Strategically replace high-calorie foods or drinks with lower-calorie ones. For example, choose flavored water, tea, or seltzer instead of soda or pop.
Your metabolism will start to slow down. We lose about five percent of our metabolic rate for each decade of aging, according to some estimates.
• Heat up your body’s “furnace” by eating healthy calories in the morning, including high-fiber foods to keep you satisfied well into the day. • Maintaining, or even building, muscle mass is a key way to combat a slower metabolism. Consider investing time and money in a personal trainer. Even just a few sessions can help you learn strength training techniques and routines that you perform on your own. • Men experience a gradual loss of testosterone, which can mean lower energy over time. Most women will experience hormonal changes, including declining estrogen and progesterone levels, which can lead to fatigue. It may seem counterintuitive, but regular exercise, such as a 30-minute walk most days, can increase your energy. • Also, aim to get at least seven hours of sleep each night. If you feel tired, try a short nap to catch up on sleep and feel refreshed.
Career and family demands may leave you feeling short on time, all the time. Choose fruit, nuts, and yogurt on the go, rather than skipping a meal and ‘making up for it’ later. This could cause you to get so hungry that you end up binge eating. • If you have young children, they may want sugary snacks or other foods that aren’t good for them—or you. Be mindful about snacking with your children. You don’t need to eat a cookie (or two) every time they do. Avoid eating what they leave on their plates. • Fill the fridge and cupboards with healthy options. By choosing well at the grocery store, you and your family will have good choices available at home. • If you can’t make it to a gym, find other opportunities to stay active. Park as far as is practical from your destination, take the stairs instead of the elevator, and go on walks, even if they’re short—such as during a break at work.
TOPS Club Inc.® (Take Off Pounds Sensibly®) is the original weight-loss support and wellness education organization. Founded more than 66 years ago,TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information.TOPS has more than 125,000 members – male and female, age seven and older – in thousands of chapters throughout the United States and Canada.
>> Beauty Skin
SKINCARE Get the skinny on
11 PRODUCTS YOU SHOULD BE USING ON YOUR SKIN.
When you wear makeup, you shouldn’t have to feel like a clown. Reach for Neutrogena’s Healthy Skin Liquid Makeup for a lightweight, long-lasting foundation that will blend flawlessly into your skin. It works great on most skin types, including acne prone and sensitive. Neutrogena Healthy Skin Liquid Makeup, $10; neutrogena.com
You don’t have to go to a spa when you have Olay’s Professional Pro-X Advance Cleansing System. Zits, clogged pores or blackheads — this system can tackle them all. Designed by dermatologists, this system deep cleans and exfoliates to give the same smooth results as those high-end products, even for dry, sensitive skin. It runs on batteries and works great in the shower. Olay’s Professional Pro-X Advance Cleansing System, $30; olay.com
Good foundation is the key product in any makeup bag.
If you want a simple facial cleanser, Cetaphil is your product. It won’t dry out your skin or leave behind residue. It’s non-comedogenic, meaning it won’t block your pores. It’s gentle enough to use every day and will help clear up acne problems.
Cetaphil Daily Facial Cleanser $12 cetaphil.com
The dry air of the West can do a number on your skin, including your lips. Keep them hydrated and protected with Softlips, which contains SPF20. Softlips Lip Balm Protectant $3 softlips.com
A YOUTHFUL APPEAL
If you want a youthful look, be sure to use just a touch of blush. Nars’ blush line is a favorite of many makeup artists. It’s long lasting and comes in over two dozen shades, which makes it easy to match skin tones. Our favorite is “Super Orgasm” for fair-skinned beauties. Nars Blush $27 narscosmetics.com
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BY MARY COLEMAN
EMBRACE YOUR SMOOTH
Yes, disposable razors do the trick, but try upgrading to a chic disposable razor. Gillette’s Venus Embrace has five blades surrounded by a ribbon of moisturizer to give the closest shave ever. The gel grip handle fits perfectly in your hand to give you more control and comfort. Gillette Venus Embrace $7 gillettevenus.com
FULL COVERAGE ALL SUMMER LONG
With summer coming, you know that you’re supposed to wear sunscreen, but with your active lifestyle, it’s difficult to find one that stays on and works. Epicuren Active Sport Treat will give you up to 30 times more coverage. Its waterproof formula is designed to last more than 80 minutes, whether you’re swimming or sunbathing. Not active? Try the Zinc Oxide formula for a non-greasy, non pore-clogging option. Epicuren Active Sport Treat $44 epicuren.com
Cover up signs of fatigue and aging with the Touche Éclat from Yves Saint Laurent. As a favorite of makeup artists, this simple pen tool will give the look of flawless, glowing skin with just a click. Yves Saint Laurent Touche Éclat Radiant Touch $40 yslbeautyus.com NO NEED TO HIDE ANYMORE. GET CLEAR SKIN WITH THIS COVER-UP PEN.
1011 NIGHTLY HEALING
Turn back the clock with Estée Lauder Advanced Night Repair. This nightly serum will smooth lines, combat breakouts, hydrate dry skin and improve overall skin tone. The price is high, but the results are worth it. Estée Lauder Advanced Night Repair $50
TURN BACK TIME
This isn’t your grandma’s nightly moisturizer. Filled with ingredients that encourage elasticity, softness and firmness, this anti-aging moisturizing cream will combat the wrinkles and dry skin that come with aging. Users love the lightweight, non-greasy feeling. Even for women in their 20s, the cream is a great way to prevent aging. Very little product is needed to get the results, so the container lasts almost a year and turns into a very cost effective purchase. Elemis Pro-Collagen Marine Cream $124 elemis.com
SMOOTH SHAVING FROM HERE ON OUT
Made for sensitive skin, this shaving gel is great for men and women. Aveeno Therapeutic Shave Gel protects against razor burn and bumps and rehydrates while it soothes dry skin. It doesn’t have any fragrance and is non-comedogenic. Whether it’s your legs or head that you’re shaving, Aveeno will give you a close, clean shave. Aveeno Therapeutic Shave Gel $9 for two aveeno.com
HOW TO STOP
Slurping SODA W RITTEN BY ANG EL A S I LVA
OR MANY, SODA IS A PART OF THE DAILY ROUTINE. THEY GRAB A BIG GULP AT THE GAS STATION, KEEP 12 PACKS IN THE FRIDGE AT HOME, HAVE SECRET STASHES AT WORK AND DRINK IT ON AN ALMOST SCHEDULED BASIS. THE CAFFEINE IS NECESSARY TO GET THAT MORNING PICK-UP, OR THE ENERGY TO GET THROUGH A MUNDANE DAY OF CHORES. AND IF YOU DON’T GET IT? HEADACHES, FATIGUE, IRRITABILITY, DECREASED PRODUCTIVITY, ETC. BASICALLY YOUR DAY IS RUINED, OR AT LEAST A LITTLE OFF.
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Does any of this hit home with you? What if I told you that you might be an addict? Most people associate addiction with drugs or alcohol, but check out the official definition of “addiction” from Merriam-Webster:
Addiction: “The compulsive need for and
use of a habit-forming substance… characterized by tolerance and by well-defined physiological symptoms upon withdrawal; broadly: persistent compulsive use of a substance known by the user to be harmful.”
of Americans report drinking at least one glass of soda per day.
HERE ARE SOME STEPS FOR KICKING YOUR SODA HABIT AND GETTING BACK ON TRACK WITH YOUR HEALTH.
1. DON’T GO COLD TURKEY Weaning yourself off soda will probably result in better long-term results than quitting all at once. Start by evaluating your current habits and reducing them. If you normally drink 3 bottles/ cans a day, try to cut back to 2. If you have one on your way to work and coming home, try cutting out the coming-home soda. After a couple of weeks of cutting back, cut back even more.
2. FIND AN ALTERNATIVE Different aspects of soda hook different people. For some it’s just the action of sipping on something while driving that they form a dependency on. For others it’s the caffeine, and for some it’s the refreshing carbonation. Find what your hook is and find a healthier replacement. Flavored seltzer water can give you the bubbly effect without the caffeine or calories. Keeping a water bottle handy can help if it’s just the action of drinking you’re used to. If caffeine is your demon, switch to caffeine-free for a while to try to break your caffeine dependency.
3. DRINK WATER FIRST If you’re tempted to go for a soda, make it a rule that you have to drink a glass of water first. This might quench your thirst and give you time to think about the cost of drinking that sugary creator of love handles.
4. AVOID THE TRIGGERS
Yep. That soda “habit” you have could actually be considered an addiction. And that’s a scary thought. Take control of your mind, body, and actions and don’t let your need for sodas (or caffeine) control you.
Maybe changing your routine is the trick for you. Try taking a different route to work if your routine involves regularly stopping at a particular store or gas station along the way. If you come home and go right for the fridge, try finding something to do outside first, or think of a task to immediately occupy yourself right when you get home. A change of scenery might be just what you need to forget about your soda need and get you on a healthier track.
5. CHANGE YOUR WAY OF THINKING When you think of soda as a “forbidden” substance, it becomes all the more appealing. So once you’ve gotten through a few weeks of cutting back and you don’t feel as drawn to soda as you were before, allow yourself to indulge on special occasions. In fact, having this mindset for the entire process will help soda lose its power over you. Think, “I’m in control, and I can choose whether to have soda any time I want, but I’m simply choosing to make better health choices.” Understand that soda will always be there, and that you’re free to choose it as a drink or something else. Because it provides no nutritional value, however, you choose to hydrate with substances that are healthier, and soda is there as a treat on special occasions when you just want something to enjoy.
20% of Americans report drinking two or more glasses of soda a day. Source: Gallup.com
“I Should Try That”
16 Things to Try That Will
Make You Feel Smart, Save You Money and Save You Time 1.
Run corn starch on impossible knots.
Stretch out tight shoes by placing a bag of water in each of them then putting them in the freezer.
If someone has sideswiped you, remove their paint from your car with WD-40. Spray and leave for a few seconds, then wipe. WD-40 has also been said to work on stove tops, crayon and lipstick stains.
Need AA but only have AAA batteries? Put balls of tinfoil in the extra space, and the AAA should work.
Fill your water bottle half way and lie it on its side in the freezer. Once frozen, fill the other half with water, and you won’t have the ice stopping water flow.
Use bread clips to label wires. Write “DVD,” “cable,” or “stereo” on different bread clips then place them on the respective wires.
Next time you clean windows, do the inside vertically and the outside horizontally, so that you can see which side needs another pass.
Use a hair straightener to iron your collar.
Use a can opener to open stubborn plastic packaging.
10. Tired of rust deposits in your bathroom from shaving cream cans, metal soap dispensers, etc.? Just apply clear nail polish to the underside of metal items in your bathroom.
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11. If the hole for your screw is too large, and the threads don’t catch, insert a toothpick and snap it off, so the toothpick is flush with the board. Then try your screw. The toothpick closes up the gap and adds pressure, helping the screw hold. 12. If a candle wick is hard to reach and you’re burning yourself trying to light it, try lighting a dry spaghetti noodle and lighting the wick with that. Everyone has spaghetti noodles in the house. 13. To remove a stripped screw, try placing a rubber band between the screwdriver and the screw head. This gives extra grip and fills in the gaps from the stripping.
14. If your wood furniture is scratched, rub a walnut vigorously over the scratches. 15. When you have something in your eye, fill a large bowl with water and dunk your face in it, eyes open. This works much better than splashing water on your face from the faucet. 16. Use self-adhesive plastic hooks to mount your tablet or iPad anywhere.
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Trusted trip tips to trek triumphantly
34 HEALTHY MAGAZINE
Do not wait until the last minute to buy a plane ticket. Some people think that airlines sell the seats at the last minute for really cheap in order to fill up the plane. However, this is not the case: the day before the flight is the most expensive time to buy the ticket. Buying the ticket a year in advance isnâ€™t the best either; the ideal time to buy a ticket is 2â€“3 months before your trip in order to get the best deal.
When visiting a foreign country, a hotel chain like Hilton can charge more because the chain is recognizable. Be willing to sleep in hotels whose names you do not recognize or ask around in order to find good places to stay. Check online to see if there are any reviews available as well.
For domestic travel, signing up for a hotel rewards program can really save you money.
5 ling Tips 4.
If you have kids, a portable DVD player or portable video games are essential to keeping a child happy on those long flights and car rides.
Try not to check a bag. Travel as light as possible to avoid paying fees for your luggage. This will also decrease the odds that the airlines will lose your luggage since the unchecked bag is either on your lap or above your head.
If you have a long flight, try a sleeping pill like ZZZQuil to snooze through the whole process. Just make sure you take it after the plane takes off in case there are delays that force you to change planes.
Negotiate with the hotel front desk to see if they can upgrade your room or give you free room service. It never hurts to ask.
Hotels are great, but there is more than one way to get a good night’s sleep. Services like couchsurfing.com allow you to sleep on someone’s couch for free, while UHTOW.com (Unusual Hotels of the World) lets you sleep in unique places such as lighthouses and tree houses.
People with two homes are always looking to make a profit with each. This is awesome for the traveler because you can get a whole house in the heart of almost any city for the price of some hotels. A great site to help you find some of these deals is homeaway.com. Keep in mind that you’ll be speaking to the owners of the houses so they can charge whatever they want. Feel free to negotiate.
10. Always check your beds for bedbugs: they live on the wooden or metal frame of a bed or even on the mattress. Never put your luggage on a bed before checking for bedbugs because you do not want to take those bloodsuckers home with you. 11. If you are good at paying off your credit card every month then a card that gives you miles for your purchases can be a great tool for making that vacation happen. Just make sure that the fees and other catches associated with the card make the miles worth it. 12. Websites like yapta.com help in finding the best airline rate. 13. Getting travel insurance can be a lifesaver if you end up halfway around the world without your bags, especially with expensive trips that won’t refund you for
anything. Some credit card companies, such as American Express, have travel insurance.
14. Make copies of your passport, emergency phone numbers, and any other documents that would ruin your trip if you lost them. Then back them up to an online server or the cloud. The internet is everywhere so backing up this information will allow you to get these important documents back if the worst-case scenario happens. 15. Signing up for e-newsletters for the airlines, rental car companies, and hotels you use will let you know about the greatest promotions each is having. 16. Getting an app like GasBuddy can prevent you from overpaying on gas. When driving on the freeway, the gas right next to the exit is often a lot more expensive than gas that is just two miles into town. You can save a lot of money by avoiding overpriced gas. 17. Use traveler review sites in order to get tips about where to eat in the city, hotels to stay in, and places to avoid. 18. Make your smartphone work as hard as it can. There are amazing travel apps and websites you can use on a trip. You should also email yourself every important document before you leave home. 19. When traveling abroad, try using skype instead of dealing with calling cards; video skype is free and very user friendly. Just make sure you set up the account and test it before your trip to avoid the added stress. 20. To get the best and most authentic souvenirs, go to the parts of the city where the souvenirs are made. 21. Open your mouth! English is spoken all around the world and body language is spoken everywhere. Don’t feel too bashful to ask the locals for advice about where to eat and what to do. They are the experts because they have spent their lives in this city. 22. As a note to number 21, talking super slowly and yelling is not going to make anyone understand English better. Be courteous and if the first person you talk to doesn’t speak or understand English then try again.
Keys to a Successful Journey
W R I T T E N B Y G AY L E E N W E B B
1. KEEP A JOURNAL
This has repeatedly come up in my own travels and in my readings: keep good notes of your travels. And this isn’t a once-I-get-home-I’ll-write-it-all-down journal—this is an in-the-moment note system. My recommendation is to keep a little pocket notebook with you at all times to quickly jot down things you’ve noticed or enjoyed. That way, when you do get home, you can write it all down in detail. This way you have little reminders of the little things you may have forgotten otherwise.
2. TALK TO THE LOCALS
I studied abroad in Mexico a few years ago and had about a half-hour bus ride to and from school. Some of the coolest experiences I had were chatting with the people on the bus. It gave me a glimpse into the lives of these people that I would likely never see again and I loved every second of it. My experience in Mexico would have been wildly different if it hadn’t been for those small encounters I had each day. And if you don’t speak the language, remember that many people speak English as a second language in other parts of the world. Who better to give you tips on where to go and what to see than a local?
3. ALWAYS HAVE CASH ON HAND
Not just in your hotel room—have a little cash on your person at all times. And if you are traveling internationally, have some of the local currency on you before you even get there. I speak from experience when I say that it can get you out of a tight bind. It’ll also be helpful if you stop at a small shop that doesn’t accept cards.
4. CARRY SNACKS WITH YOU
When you’re trying to fit in all of your activities and sightseeing, you might not notice the hunger until you’re far away from a source of food, which leads to some really cranky travelers. Have some protein bars or trail mix in your bag so you can avoid these frustrating times.
5. LEARN TO LAUGH IT OFF
Even if you carry snacks with you to keep from getting overly hungry, and despite your best preparations, you will get tired and frustrated and cranky. Plans will fall through, you will get lost, you will disagree with your travel buddy, and it will all seem like the most inconvenient thing in the world that is ruining your travel adventure. But I promise you, things will all work out. And in fact, those times can turn into some of the most memorable times. Just ask my dad about the time in Spain when he left his backpack— complete with his wallet and passport—on a city bus in downtown Granada. (Don’t worry, we got it back thanks to an observant bus driver.) Though those times can be incredibly frustrating and stressful, take a step back and look at the big picture: you’re having an adventure, it just might not be the one you planned. It all works out in the end, and makes for one hell of a story.
Swimming The best chlorine-less swimming in the state
There are a few different places to swim at Pineview Reservoir, some more developed than others. Cemetery Point Beach is one place to try, which is one of the more coast-like places in the state. Directions: From Ogden, head east on UT-39 until you get to Huntsville. Cemetery Point is on a peninsula out into the reservoir that starts in Huntsville.
SUMMERTIME IS WATER TIME, BUT YOU MIGHT BE SICK OF YOUR CITY SWIMMING POOL. HERE ARE SOME OF THE BEST NATURAL WATER SPOTS HAS TO OFFER.
MONA ROPE SWINGS
30 minutes south of Provo
Mona pond is one of those swimming holes that you won’t see until you’re there. You drive through the small town of Mona, take a couple of turns, and all of sudden there is a small, very swimmable lake. The water is actually pretty clear, and the rope swings (there are swings on either side of the pond) are a blast.
Also called Herriman Lake, this place is man-made, but has a natural feel to it. The sandy beach is a great bonus. There is a playground, concessions, restrooms, gazebos and more. People will often kayak and paddle board at Herriman Lake as well. Directions: From Herriman, which is located west of Riverton, you head south on W Rosecrest Rd. Turn right onto Sun Bloom Ln, then left onto Emmeline Dr, and right onto Ashland Ridge Dr. The address is 15000 S. Ashland Ridge Drive.
DIRECTIONS: Head south on I-15 and take the Mona exit, number 233. Turn right off the exit, then left at the first stop sign. Follow this road for 1.7 miles, and turn right onto a small road. This winds its way to the ponds in about 1-2 miles.
MEADOW HOT SPRINGS
Perfect for a cool summer night, Meadow Hot Springs are located four miles south of Fillmore Utah. Three different pools are within walking distance of each other, though one is superior to the others in depth and clarity. You’ll sometimes run into scuba divers training in the deepest pool. Directions: Take exit 158 off of I-15, which is south of Fillmore. Turn left at the stop sign, go under the freeway, and you’ll pass a Chevron gas station. This road will continue south through the town of Meadow. Continue for about 1.5 miles, and then you’ll see a wellgraded dirt road on your right. This road will take you back over I-15. Continue until you arrive at the dirt parking area. The hot springs are a small walk from the parking area, on a path.
There are a few places to dunk yourself in the Provo river, which is pretty chilly even in hot weather. One place is the Provo River Falls, located up Mirror Lake Highway, past Heber and Kamas. Another option is to float down the lower portion of the Provo River, starting below the Deer Creek Reservoir Dam. Along this route the river gets deep enough in some spots to swim. Be careful of currents and snags, however.
36 HEALTHY MAGAZINE
Near Zion’s National Park
Escape the red rock heat in this trio of waterfalls and refreshing pools. DIRECTIONS: You’ll be driving on state Route 17, which goes through the town of Toquerville, then you’ll turn east onto Spring Street. Follow this road for 5.8 miles. Higher clearance vehicles are recommended. If you don’t have 4-wheel drive, you might want to walk the last .2 miles.
EAST CANYON STATE PARK
Northeast of Salt Lake City
DEER CREEK RESERVOIR
This park is about 40 minutes away from Salt Lake City. It has a swimming area to go along with its campground that is open year-round.
There are a few places to swim at Deer Creek Reservoir, mostly around Deer Creek State Park. One of the best places to swim to avoid boats is in a narrow stretch of the reservoir near Chokecherry Campground. Warning: wait for a hot day because this water is pretty cold.
Directions: Head east on I-80 from Salt Lake City. Take exit 134 onto UT-65 N. Head north until you run into East Canyon Reservoir. The park is right off of UT-65.
Directions: Drive up Provo Canyon, and about 11 miles before Heber, you’ll see a turnoff for Chokecherry Campground. To swim in the park itself, continue another mile or so on Highway 189.
Between Park City and Heber City
Near the town of Green River, southern Utah Green River is popular for rafting, but there are sandy beach areas to park and swim. Again, be careful of currents. The water is a great temperature.
Jordanelle State park sits out on a peninsula, and there are a many different coves on the southern part that make for a great picnic spot and swimming. Directions: From Salt Lake City, take I-80 east and take exit 146. The reservoir and state park are located along US-189. It is about 40 minutes from Salt Lake City.
Directions: Head east on I-70 toward the town of Green River. You’ll take UT-19 into the town. There is the Green River State Park pretty much in the town, but there are also nice places up river, which can be accessed by turning left on Hastings Rd., which you’ll see a short distance after crossing the Green River itself in town. Hastings road can be followed for a ways. High clearance vehicles are recommended for this road.
CALF CREEK LOWER FALLS
Calf Creek has a lot to offer. Both the upper and lower falls are spectacular, and various parts of the creek are swimmable, depending on water levels. The hike to the lower falls is about 2.5 miles from the Calf Creek Recreation Site and Campground. Directions: The Calf Creek Campground, where the trail to the lower falls starts, is located on Utah Highway 12, 15 miles east of the town of Escalante.
This is a green paradise in the middle of rocky desert. It offers some great places to jump into the water, and you can even see petroglyphs. The trailhead is located within minutes of downtown Moab. Hike up the north fork for an added adventure. Directions: From downtown Moab, go south on Route 191. Take a left onto Sage Ave., followed by a quick right onto Holyoak Lane. Two blocks later is Mill Creek Drive, where you make a left. Drive for half a mile until you take a right on Powerhouse Lane, and turn right. Follow this road for a third of a mile.
National Parks That Will Improve Your Vacation
Tikal N.P., Guatemala This World Heritage Site contains the spectacular ruins of a Maya settlement from around 250–900 AD. The towering ruins of temples, one 70 meters tall, rising from the jungle that surrounds them, are mute testimony to the architectural genius of the Maya. As many as 90,000 people lived in Tikal at its zenith, but strife with neighboring towns and environmental stress caused its abandonment beginning in the 10th century. Of course, the Mayans never left; they are there today, and a thrill of a visit is to see it with a Mayan guide.
The 700-member Coalition of National Park Service Retirees (CNPSR) released a list of the 10 best foreign national parks, spanning the globe from Australia, Africa, South America, Europe, the Middle East and Asia.
Iguazu N.P., Argentina
This park protects one of the most spectacular natural landscapes in Argentina and Brazil: Iguazu Falls and the surrounding subtropical forest. The falls are 70 meters high, but even more impressive is their width; the river at the falls is 1500 meters wide. A thrilling experience is the short boat ride and walk along the catwalks to the most striking of the hundreds of falls, Garganta del Diablo, the Devil’s Throat. The roar itself is an unforgettable experience.
Madain Saley National Historic Park, Saudi Arabia
Sagarmatha N.P., Nepal The park includes Mount Everest, among other prominent mountains. It has distinctive wildlife and small, picturesque Sherpa villages with their gumpas (monasteries).
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hese are the parks that National Park Service employees visit when they travel abroad; trekking from aboriginal New Zealand to the biblical deserts of Saudi Arabia to the great Hungarian plains.
This region, the Biblical Midian, is mostly undulating desert, interspersed with huge, rocky outcrops and lush oases. Here, between 500 B.C. and 100 A.D., the Nabatean people created 125 monumental cut-rock tombs and facades, edifices up to 130 feet tall, that are standing today in a remarkable state of preservation.
5 Tongariro N.P., New Zealand This is one of the North Island’s three World Heritage Sites. It features volcanic peaks (one of which is active) and is still home to many Maoris, who donated the park to New Zealand in 1887, when it became the world’s fourth national park. The Maoris are very outgoing in displaying their culture to visitors.
Snowdonia N.P. Wales, Great Britain Snowdonia is a lovely mountain park, with Mount Snowdon, which is comprised of slate, rising to 3560 feet. While this park is not geologically or scenically spectacular compared with many mountain parks, it is spectacular in its own right, due in part to its peaceful nature.
Plitvice Lakes N.P., Croatia This park is located in inland Croatia, about halfway between Zagreb and Split. In moderately mountainous terrain, the park features water—small lakes and streams and beautiful waterfalls everywhere. Because of the geology of the area, travertine is evident in most of the water features, giving them distinctive bluegreen colors and exceptionally clear water. There are a number of excellent short and moderate hiking trails with quiet, nonpolluting electric ferries connecting some of the trails by way of the lakes. Because of the vegetation, fall “color season” is especially spectacular.
Kakadu N.P., Northern Territory, Australia This World Heritage Site is jointly managed by the Aborigines and the Australian government. It has magnificent vistas, great waterfalls, stunning displays of Aboriginal rock art, and is habitat to an awesome predator, the estuarine (saltwater) crocodile.
Kruger N.P., South Africa This is perhaps the most impressive wildlife viewing area in the world. Millions of acres of habitat and little development give visitors an opportunity to see many large African mammals and magnificent birds. It is one of the few places where wildlife is in charge – they wander free and the visitors are controlled.
Hortobagy N.P., Hungary This park is located on the “puszta,” or great Hungarian plains. It was the country’s first national park. It also is a biosphere reserve and a World Heritage Site. The plains and wetlands reflect two millennia of human occupation and have supported agrarian life for centuries. It has several endangered bird species and is a refuge for the Przewalski horse and migratory waterfowl. Culturally, it preserves and interprets traditional Hungarian folkways, such as the nomadic herding culture of the Puszta.
Source: Coalition of National Park Retirees; www.npsretirees.org
IS HYPERMILING WORTH IT?
WR IT T E N BY J OHN A . ANDERSO N
Certain driving techniques, called hypermiling, can significantly increase your gas mileage. The higher gas prices rise, the more significant these techniques become. 40 HEALTHY MAGAZINE
You can literally double your gas mileage without adding anything to your engine. That is how much your driving style can influence your gas usage and, in turn, your wallet, say hypermiling enthusiasts, who are characterized by borderline insane automotive efficiency. To get 60 mpg out of your car that is supposed to get 30 mpg you’ll have to make some sacrifices, hypermilers admit. You’ll stew in your own sweat because the a/c is a gas guzzler. You’ll fill some other drivers with rage, because rolling to stops and cruising at 50 mph on the 70 mph freeway isn’t exactly welcome in our time-driven world. The truly committed will take a corner at 40 mph rather than touch that wasteful gas pedal, which is unsafe, even if it is economical.
But employing some hypermiler techniques, in tactful moderation, can truly save you a bundle of money over time. The bottom line is to drive your car like you’re playing a beautiful violin sonata rather than competing at Daytona. Drive a bit slower, go gentle on the gas pedal, minimize idling, and use cruise control on longer trips. And, speaking of Daytona, it’s possible on those longer trips to “draft” behind big rigs, removing the wind-resistance your engine must work against. Perhaps we should leave the drafting to racers, but it highlights the concept of how the more you make your car work, the more energy it consumes, and the more money it costs you.
How Much Does This Matter? Fueleconomy.gov estimates that for most cars, driving 5 mph slower could save upwards of $0.30 per gallon of gas. Their website allows people to enter their car information and find out how much they would save by driving at different speeds. For my car, driving at 70 mph versus 75 mph on the freeway would save me $0.34/gallon, the form says. For my 12-gallon tank, at the price of $3.00/gallon, I’d save more than four dollars every time I fill up. Add other driving techniques from the attached list, and I’d end up saving a substantial amount of money, especially over the course of a year. I fill up about twice a month, or 24 times a year (though this might be less if I employed some hypermiling techniques). 24 multiplied by $4.00 is $96. I can reasonably expect to save more than $100 a year with very un-extreme hypermiling techniques. All tips and tricks aside, the no. 1 way to save on gas and fuel consumption is to simply drive less (it’s really easy just drive less on your road trip, okay?). Plan and consolidate your trips. You can cut your miles, and hence the money you spend on driving, by simply coordinating your errands better, combining trips, and being smart about the number of trips you take.
$100/yr How much money one can expect to save by employing only the simplest hypermiling techniques.
GAS SAVING TECHNIQUES THAT WORK PP
Gradually accelerate and decelerate.
Drive to avoid braking. This means choosing open lanes rather than fast ones, coasting to red lights, anticipating lane changes, and coasting to lower speeds rather than breaking.
Avoid climate control. Air conditioning can take around 10 percent of your fuel efficiency, according to some estimates.
Keep windows up at high speeds.
Learn your engine’s efficiency point, which is the RPM that uses the least amount of gas. For most cars, this is around 55 mph.
Keep your tire pressure up.
Use your momentum. Anticipate red and green lights so you never have to come to a complete stop.
Remove extra weight from your trunk.
Keep your car in good maintenance.
Don’t speed. Fueleconomy.gov estimates that aggressive driving can decrease highway gas mileage by a third.
Don’t idle when you can turn off the car. Anything over 10 seconds of idling uses more fuel than shutting off and restarting your vehicle.
Use cruise control. It applies the throttle more smoothly, reducing fuel consumption.
REASONS 1. Getting the blood pumping helps with concentration. This happens in part because boosting blood flow with exercise means youâ€™re sending more energy and oxygen to the brain, thus increasing performance.
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YOU SHOULD BIKE TO WORK 2.
Breathing in the fresh air does a body good—many studies show that just being in nature revitalizes a tired or stressed person.
Any risk of harm is outweighed by the benefits. Some fear exposure to air pollution, and others fear accidents. A large study published in Environmental Health Perspectives quantified these risks and found they weren’t a good reason to stay off the bike. Life expectancy increases with regular exercise in a more substantial way than it decreases from exposure to air pollution and accident risk.
Your heart will get stronger, and a stronger heart means a less likely chance of heart disease.
It is easy on your joints. Even if you have bad knees you can bike. Even so, proper bike fit is key to not developing cyclingcaused knee injuries.
6. You will save a lot of money on gas. No one likes filling up that thirsty tank. 7.
You will save money on oil changes, car washes, tires, insurance, maintenance, etc. The average cost of owning a bicycle is $308 a year, and a car costs more than $8,000 a year, when you factor in depreciation, along with fuel, maintenance, registration fees, etc., according to Consumer Reports. You can lose weight. Someone who weighs 190 pounds cycling at 12-14 mph will burn about 700 calories in an hour. Lacking the time to exercise is no longer a valid excuse. Your exercise is now very functional.
10. It’s a versatile workout option. On a bike you can bulk up, get toned, or just focus on your heart by the way you ride. You can easily target different heart zones to achieve a wide variety of goals such as endurance, speed, losing weight, building muscle, etc. 11. With a bike it is much easier to park, and most businesses don’t mind if you bring your bike in the office so it doesn’t get stolen or rained on. 12. Rush hour traffic will be a thing of the past, especially if you can find a bikespecific trail for most of the way to work. 13. You will save money on health care because you will be healthier. 14. More sunshine means you will be happier because you will more easily maintain high serotonin levels. 15. You are more likely to get a head injury in a car than on a bike. 16. Cycling improves self-confidence and self-esteem. 17. It is very satisfying getting to work on your own sweat. You will start the day having already succeeded at something. Track your progress and stay motivated with free apps, like Strava and Cyclemeter. 18. Wearing spandex has never been more fashionable. It’s an excuse to show off your figure. 19. A report from the University of East Anglia’s Norwich Medical School explains that daily commuters who stopped driving to work and started walking or riding a bike were under less stress and were able to concentrate better.
20. Biking to work could help you sleep better at night. A study by the Sleep Foundation found that “150 minutes of moderate to vigorous activity a week provided a 65 percent improvement in sleep quality.” 21. Biking takes you new places. If you live really close to work you can leave a bit early and explore new places around your home. 22. You can tell your children when they complain about not having a car that you bike to work. 23. It is a great hobby to meet new friends. As you are biking, offer to let someone ride behind you—it decreases wind resistance and you will both get there quicker. 24. You can meditate on your way to work. Meditation is all about reflection, and deep, steady breathing is integral to the process. This is very easy to do on a bike because the act of biking forces your heart and breathing to be very steady and regular.
25. Your co-workers will be very jealous about how fit you are. 26. If you live in a city, cycling is sometimes faster than driving. 27. Cycling helps that pesky writer’s block and can help anyone be more creative. 28. You will be happier if only because of all the endorphins (feel-good chemicals in your brain) released. So even if you are biking to a place you hate, you get a legal high. 29. If you have headphones you can listen to an audiobook or something inspirational while you pedal. Just make sure you only have one earbud in, preferably the right side, so you can hear cars and other cyclists.
Our Favorite Rides BY DEREK JACOBS
Road Biking EASY: West Mountain Located on the south side of Utah Lake, West Mountain is a nice and peaceful atmosphere. It was fun to see all the farms and just get lost in a ride instead of focusing on my MPH and how hard my heart was beating.
MODERATE: Hobblecreek Canyon, Springville, Utah County This ride is my overall favorite. Scenic is the biggest understatement when it comes to the thirteen miles of beautiful trees, parks and a creek that you can hear for most of the ride. The land is a state park so everything is pretty undisturbed. Most of the way is uphill but it never gets too steep. After the golf course take the road called Right Fork Hobble Rd. for my favorite route or you can take the left fork, which is more residential and less challenging.
DIFFICULT: Squaw Peak and South Fork Nothing gets my adrenaline pumping like riding up a mountain. Squaw peak is that climb that everyone brags they can get up. I like it because while it is steep it’s not long, and the view is amazing. Coming down is actually harder than going up because of how quickly you accelerate. The descent provides enough time for your legs to recover, yet still stay nice and warm in case you want to keep riding. Head northeast on Provo Canyon Rd, and you come to Vivian Park. Taking South Fork Road is a great way to push yourself even more and brag about the more than 3000 feet you climbed.
Mountain Bike Rides to Try DOWNHILL: Rush, Draper Thrill seekers can hit this berm-laden, jump-filled, speedy track. Park close to the LDS Draper temple, and ride up Clark’s trail, which is an uphill-only track. You’ll come out into a fenced area which is a meeting point for multiple trails. Rush is the trail that goes down toward the temple again, back to where you parked. The Rush entrance is directly next to the end of Clark’s trail.
VARIETY: Fifth Water Ridge, Spanish Fork Canyon This is a 12-mile ride with excellent variety. It has about 1500 feet of climb, smooth track, challenging sections and a thrilling downhill portion. Start on Rays Valley Road. Another great ride in this area is Three Forks Loop.
RELAXING: Mill Creek Pipeline, Mill Creek Canyon This is mostly flat riding with one section of switchbacks. It includes an excellent overlook of Salt Lake City. Start about a quarter of a mile past Burch Hollow trailhead. Upper Mill Creek Canyon is open from July to November.
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Road or Mountain Bike? GOING INTO A BICYCLE SHOP CAN BE AN INTIMIDATING EXPERIENCE, AS CAN A TRIP TO ONLINE FORUMS, WITH A BEVY OF VARYING OPINIONS AND OPPOSING ADVICE. THIS QUIZ SHOULD HELP ANYONE GET A BETTER IDEA ABOUT WHAT KIND OF BIKE THEY SHOULD PURCHASE BASED ON SEVERAL DIFFERENT CRITERIA.
A= 1 POINT B= 2 POINTS 1. HOW FAST DO YOU WANT TO RIDE IN MPH? PP 15-20 PP 5-10 2. HOW FAR DO YOU WANT TO GO EACH RIDE, IN MILES? PP 15-25 PP 5-10 3. WHICH BEST DESCRIBES YOU? PP I do not want any distractions so that I can focus on what my body is doing. PP I want plenty of distractions such as scenery and turns to distract from the pain. 4. WHICH WOULD YOU PREFER? PP I would rather be on predictable pavement with the ability to see obstacles miles before I ride on them. PP I would rather be on less predictable dirt with obstacles, such as tight turns and jumps that appear frequently, requiring technical maneuvers. 5. WHAT BEST DESCRIBES WHAT YOU WANT FROM YOUR BIKE RIDES? PP I want to go fast, get fit and feel like I am flying. PP I want an adrenaline rush and to get excited by the obstacles. 6. WHAT KIND OF THRILL DO YOU WANT? PP Being able to reach speeds of 30 mph as a beginner, and even faster as I progress. PP Whizzing by trees going downhill around 20 mph, and maybe even faster.
7. WHAT KIND OF BIKE WOULD YOU RATHER HAVE? PP A bicycle that’s main goal is to be light and fast. PP A bicycle that’s main goal is to absorb bumps and be durable. 8. WHAT ARE YOUR GOALS? PP I want to be able to ride 100 miles someday. PP I want to ride down a mountain and go off jumps. 9. HOW DO YOU WANT TO BE ABLE TO RIDE AROUND TOWN? PP I want to be able to go quickly but always stick to the pavement, avoiding big bumps and especially curbs. PP I want to go over and up curbs, and if I see a shortcut through some dirt I want to take it. 10. WHAT KIND OF POSITION DO YOU WANT TO BE IN? PP I want to lean forward because it makes me faster. PP I want to sit up because it is more comfortable for me. 11. HOW HEAVY DO YOU WANT YOUR BIKE TO BE? PP 15-21 pounds. PP 25-35 pounds. 12. HOW MANY POSITIONS DO YOU WANT TO BE ABLE TO PUT YOUR HANDS IN? PP 3 or more. PP 1.
12-16: Get a road bike. 16-20: Get a hybrid bike that still has suspension. 20-24: Get mountain bike. This quiz was designed to help you choose what kind of bike would best fit your riding style and goals. Taking these questions into any dedicated bike shop will be invaluable in helping you and the salesman find you the perfect bike. If you have any other questions about bikes or would like some clarification about any question on this quiz feel free to email me at firstname.lastname@example.org.
Some quick info on common energy and protein bars used for biking
QUEST BAR Protein Bar With 20 grams of protein and 17 grams of fiber, QUESTâ€™s protein bar is much too heavy to be used during a workout. As a before-workout bar it is perfect to get full and help you have energy during the workout, and it is great for post-workout recovery. It leaves out all the junk like sugar and fructose. Pros- No fillers or gluten, a protein shake in bar form. Cons- Does not taste amazing and it sits heavy in the stomach. Best flavor: Chocolate Peanut Butter
Bonk Breaker Energy Bar Bonk Breaker has the formula figured out. It is not too heavy, yet very filling, with 8 grams of protein, 270 calories, and good saturated fats. These bars taste great and are best eaten over the span of 10 to 15 minutes while pedaling or running. Pros- Gluten and dairy free which helps it to digest easily. Cons- More sugar, around 15 grams per bar. Best flavor: Peanut Butter & Jelly
Honey Stinger Energy Bar Honey Stinger specializes in nutrition that tastes great. They use real organic honey in everything they make, hence the name. Each bar contains 5 grams of protein and 23 vitamins and minerals. With up to 22 grams of sugar in the bars it is no secret how they taste so good. Pros- Very light on the stomach and are nice as a pick-me-up during a ride. Cons- Lots of sugar does you no favors, and some bars melt in the heat, which makes for messy eating on hot days.
The focus with these bars is organic, natural, gluten-free energy. They pack about 200 calories per bar with more than 10 grams of protein and some good fats with the emphasis on nuts. This is the perfect bar for hikes, running or biking; my favorite time to eat it is during a small break. Pros- Very natural tasting, nice to eat, keeps you full for awhile Cons- None Best flavor: Dark Chocolate Peanut Butter
Best flavor: Blueberry Buzz
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Zing Nutrition Bar
C L I E N T CON T E N T
How to Live This Summer So Your Body is Grateful 4 WAYS TO IMPROVE HEALTH THROUGH SUMMER ACTIVITIES Summer doesn’t have to be entirely dominated by hot dogs, hamburgers, snow cones and ice cream, though these things are great. Blue skies and warm temperatures are an excellent backdrop for an enormous variety of fun activities that also improve health.
Some people find enjoyment swimming laps early in the morning, but swimming in all its varieties is great for your health. Whether it’s the crawl, backstroke, butterfly or your own made-up stroke, swimming tends to use multiple muscle groups for an excellent full-body workout. Playing Marco Polo in the pool, water basketball, or just a casual afternoon swim can all make your body better.
5Ks and Races
Summer tends to be the time when communities unite behind certain causes, and races often go hand in hand with the cause. 5Ks, half marathons and full marathons, along with cycling and cross-country obstacle events, all provide an incredible chance to set achievable goals with great rewards.
Frisbee is one of those things that distracts you to the point that you don’t feel yourself getting tired in the process. Playing catch is a blast, and so is a game of ultimate frisbee, which is arguably one of the most grueling yet rewarding games out there. Plus it’s a perfect park activity!
Backyard Parties Chances are you’re going to have some kind of backyard party with your friends and neighbors this summer. Volleyball, badminton, soccer, horseshoes and more provide easy, relaxing activity that is good for your heart and waistline. Just don’t wreck the benefits with a gallon of soda!
SUMMER IS FULL OF OPPORTUNITIES. HOW ARE YOU GOING TO USE THEM? USE THIS JULY AND AUGUST TO SET YOUR LIFE ON A HEALTHIER PATH.
Enroll Now! 877.334.4873 ArchesHealth.org Facebook.com/HealthyMag
>> Food Nutrition
GO BEYOND THE BASIC COLORS IN YOUR PRODUCE PICKS. THE MORE COLORFUL YOUR FRUITS AND VEGGIES ARE, THE BETTER.
Red raspberry is most often the source of a dietary supplement sold in many health food stores called ellagic acid. This substance found naturally in raspberries belongs to the family of phytonutrients called tannins, and it is viewed as being responsible for a good portion of the antioxidant activity of this and other berries.
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According to the Blueberry Council, this blue fruit is an excellent source of vitamin C. A serving contains about 14 mg or almost 25 percent of the daily requirement for Vitamin C. Vitamin C is needed for the formation of collagen and to maintain healthy gums and capillaries. It also aids in the absorption of iron and promotes a healthy immune system.
BLACKBERRIES Blackberries are jampacked with cancer-fighting polyphenols and anthocyanins, which also help prevent heart disease. Blackberries are also rich in manganese and vitamin C. It is important to have adequate vitamin C as a lack of it can weaken our immune system, which in turn can make you stressed and run down.
HAVE A LARGE FRUIT SALAD PLEASE.
What do apples, blueberries and prunes have in common? If you guessed that they are all fruits, you would be correct. However, that would only be scratching the surface. The fact is that studies consistently confirm the benefits of eating a variety of fruit daily. These benefits include better blood profiles, increased bone density and a strong defense against obesity. Recently a study out of the Texas Womenâ€™s University looked at whether blueberries with their high polyphenol content could help in fighting obesity. Blueberries, after all, have already been cited as having positive health effects on other conditions like cardiovascular disease and metabolic syndrome. The results were positive.
>> Food Nutrition
Co-authors Dian Griesel, PhD and Tom Griesel of the new book TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust propose a significant amount of fruit in the diet. They even recommend sometimes days of just fruit. “Fruits which are so commonly restricted in most ‘weight-loss’ diets and lacking in most everyday diets are essential for optimal health along with plenty of fresh vegetables, nuts, seeds, and animal proteins like meat, fish, eggs and cheese,” say the Griesels. “The plethora of benefits delivered by fruit will continue to be proven in scientific studies.”
CALORIES IN HALF A CUP OF CHERRIES.
TART CHERRIES A recent study from the University of Michigan reveals new evidence linking cherries to heart health benefits. The study found that a cherry-enriched diet lowered total weight, body fat (especially the important “belly” fat), inflammation and cholesterol — all risk factors associated with heart disease. According to the American Heart Association, being overweight or obese, in particular when the weight is concentrated in the middle, is a major risk factor for heart disease. As nearly two out of three Americans are overweight, emerging studies like this are important in examining the role diet may play in disease management and prevention.
TAKE IT FROM AN EXPERT A NOTE ON NUTRITION
Tom Griesel says, “As fruits are always lumped into the ‘carb’ category, they get a very unfair rap and are too often eliminated from diets. This is convenient for manufacturers but detrimental to our health and well being. A piece of fruit provides lots of nutrition, easy take-along packaging and natural water.”
“It may take awhile for fruit to regain its rightful position as a healthy, popular food, but its nutrition value cannot be denied,” says Dian Griesel, PhD “Our advice: Take control of your own health. Start eating fruit salad for breakfast, lunch and dinner along with fruit snacks in between. This simple step will help elevate moods, spirits, improve key biomarkers and certainly elevate absorbable nutrient intake.”
A LANDMARK STUDY
All this fruit information is not new. A landmark study published in 1992 in the medical journal, Nutrition and Cancer, surveyed 156 cancer studies and found that of those studies, 128 showed a protective effect from eating fruits and vegetables.
Another current study on apples by Professor Bahram Arjmandi, PhD, a nutritionist at Florida State University showed how apple consumption lowered LDL cholesterol by an amazing 23 percent while raising HDL by about 4 percent. If this is not enough to reason to start your apple binge, consider this: The apple eating women in this study also ended up with lower levels of two other biomarkers linked to heart disease: hydroperoxide and C-reactive protein. The women were instructed to consume the dried apples in addition to their regular diet. Guess what? Not only did they not gain any weight from the extra 240 calories per day, they actually lost an average of 3.3 pounds. “Incredible changes in the apple-eating women happened by six months. I never expected apple consumption to reduce bad cholesterol (LDL) to this extent while increasing HDL,” says Arjmandi.
For 18 years, Arjmandi has studied how our bodies react to certain foods. In 2009, he released results from another study using prunes, which showed that eating about 10 per day had a positive effect on bone mass. He says, “I have never seen anything this consistent that not only prevents bone loss but increases bone mass. It’s a miracle food.” He had previously looked at growth hormone, raisins, dates, blueberries and more for bone building capability but prunes out-performed all of them. Prunes also help to slow the aging process of the brain and body.
A MIRACLE FOOD
RED CABBAGE Red cabbage is very low in saturated fat and cholesterol. It is also a good source of thiamin, riboflavin, folate, calcium, Iron and fagnesium, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, potassium and manganese. One cup of chopped crimson will add about 50 milligrams of vitamin C, as well as doses of fiber, folate and potassium. Studies have also revealed that a high intake of cruciferous vegetables such as cabbage offers protection from some cancers. Red cabbage has twice the vitamin C than green cabbage.
To purchase a copy of TurboCharged, please visit amazon.com.
>> Food Fast Food
Fool-proof your restaurant experience with our healthy guide to eating on the go. B Y H E A L T H Y - M A G A Z I N E S . C O M s hundreds known for it is ca ri e m A Face it: asy s, serving gre in a ch d o fo ady to dent of fast ick shakes re th d n a rs e hamburg t. However, a and weigh in m a st ’s e n ns doesn’t anyo st food optio fa r ie h lt a e h choosing eling full. to sacrifice fe e v t a h u o y n l chains tha mea opular loca p f o st li a y h Here is g and healt licious, fillin e d e m so r offe at up! meals. So e
portion control THE NUMBER ONE STRATEGY WHEN EATING FAST FOODS IS TO WATCH THE PORTION SIZES. Keep in mind that meat portions should be smaller than your palm. And if you must have a soda, choose the smallest size to save yourself some calories. The “super sized” or “combination” meals might be easy on your wallet, but they can be double or even triple the amount of food that you would normally eat—and that means double or triple the fat and calories.
AVOID ANYTHING DEEP-FRIED, PAN-FRIED OR CRISPY These words mean calories, not to mention the presence of unhealthy fats and tons sodium. Stick to foods that are grilled, chard and steamed, roasted or baked. More restaurants now highlight items that are low fat or calorie conscious. Grilled chicken sandwiches, wraps, plain baked potatoes, chili and lean deli meat sandwiches are all good choices.
FAST FOOD QUICK FIX IF YOU MUST GO THROUGH THE DRIVE-THRU, ORDER THE FRESCO CRUNCHY TACO AT TACO BELL. THIS TACO ONLY HAS 150 CALORIES AND 8 GRAMS OF FAT. SKIP THE SHELL TO SHAVE EVEN MORE CALORIES OFF YOUR MEAL. OH WAIT, THAT’S CALLED A SALAD.
INDULGE (A LITTLE)
If you’re really craving a hamburger, look for the smallest size or order the children’s meal. Skip the fries, cheese and special sauces. Choosing healthy options may seem difficult, but they do exist. Keep in mind that foods that seem healthy are often covered in fattening dressings and fried toppings. Swap mayonnaise for mustard or use only half the given dressing for your salad.
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T WATCH WHERE YOU EA
NUMBER OF MINUTES FOR YOUR STOMACH TO TELL YOUR BRAIN IT’S FULL. EAT SLOW!
If you’re craving something quick and tasty, don’t limit yourself to national chains. Try a local drive-thru or fast-casual restaurant instead. Local chains often use fresher ingredients and local produce.
Good Idea: If you’re in the
Good Idea: When ordering a sub here, keep in mind that lean meats are best. For example, do not order JJ’s Italian Night Club or other salami based sub. This monster has 951 calories, 51 grams of fat and 2,165 milligrams of sodium.
Good Idea: As you peruse the menu, you’ll feel like you’re taking a tour of NYC with its subs named after streets, parks and boroughs. But just like any city, there are areas to avoid. Steer clear from a whole-sized Throgs Neck Bridge, which is loaded with ranch dressing and brings in 1,482 calories and 73 grams of fat.
mood for soup, salads and sandwiches, Café Zupas is a great place to stop, but keep in mind the hidden calories in dressings and sauces. Zupas’s Turkey Artichoke Panini has 840 calories and 37 grams of fat, most of them coming from the sauces.
Better Idea: Instead, try a
Turkey Cranberry Sandwich with just 339 calories and 0 grams of fat.
Better Idea: Try the Turkey
Tom, Unwich style—340 calories of delicious meat and veggies, and 20 grams of fat. It will leave you feeling full, and you can order a bag of baked chips without the guilt.
the French Onion Soup with only 70 calories and 3 grams of fat.
Find it: zupas.com
Find it: jimmyjohns.com
Find it: gandolfosdeli.com
CAFE RIO Good Idea: The Pork Barbacoa Salad
packs 1,210 calories and 51.5 grams of fat and is the worst thing you can order here.
Better Idea: Try a sweet pork burrito,
enchilada-style with all the toppings for 830 calories and 29 grams of fat.
Best idea: Fire Grilled Salmon with only
90 calories and 2.5 grams of fat.
Find it: caferio.com
IN-N-OUT Good Idea: The Double-Double with onions is smothered in special sauce and melted cheese and has 670 calories. Add an order of fries and a chocolate shake to this meal and you’ve consumed more than your allotted fat and caloric intake for the day. Better Idea: Instead, order from the secret menu. A cheeseburger, protein style. Forgoing the bun in lieu of an extra large lettuce wrap is just 330 calories. Best idea: Protein Style hambruger wrapped in lettuce. Replace the special sauce for ketchup and mustard and ask for it cut in half to share with someone. Find it: in-n-out.com
Best idea: Instead, order
RUMBI ISLAND GRILL
NOODLES & COMPANY
Good Idea: Rumbi offers some great choices when it comes to food infused with the tastes of the tropics. But steer clear of the Hula Salad, loaded with 870 calories and 49 grams of fat.
Good Idea: Pasta options here abound, but stay away from the Penne Cavatappi. It packs 910 calories and 30 grams of fat, and that’s without protein.
Better Idea: If you’re craving a tropical salad,
It has 490 calories and 13 grams of fat.
Best idea: Bahama Mamma’s Tortilla Soup with only 110 calories and 9 grams of fat makes this the best option. Also try the half Jamaican Jerk Chicken brown rice bowl—490 calories and 6 grams of fat.
WITHOUT GETTING FAT!
option is the whole-sized Empire State. You’ll cut 551 calories and 47 grams of fat.
are going low-fat, JJ’s has five subs under 4 grams of fat if you just “hold the mayo.”
order the Jamaican Jerk Caesar Salad. It has just 410 calories and 23 grams of fat.
EAT AT YOUR FAVORITE PLACES
Better Idea: A healthier chicken
Best idea: Scrap the sandwhiches altogether. Zupas offers tasty soup and salad selections that are less than 300 calories.
Best idea: For those who
>> Food Fast Food
Better Idea: The Bangkok Curry Noodles. Best idea: The small Chicken Noodle Soup with 150 calories and 2 grams of fat. Find it: noodles.com
Find it: rumbi.com
GRAB & GO W R I T T E N BY R ACH E L R U BI O
Pressed for time? With more options and obligations than ever before, time is especially of the essence today. That’s why we came up with quick, easy and healthy recipes for the health-conscious, on-the-go individual.
Veggie Chili Burrito
YIELD: YIELD: 1 1 BURRITO BURRITO II N NG GR RE ED D II E EN NT TS S :: 1 1 large large sprouted sprouted wheat wheat tortilla tortilla ½ cup shredded cheddar cheese 1 large piece of foil ½ chili (from acheese can) ½ cup cup veggie shredded cheddar 1 green ½chopped cup veggie chilionion (from a can) ½ tomato diced 1 chopped green onion 3-4 avocado slices ½ tomato diced 3-4 avocado slicesE Q U I P M E N T : Toaster oven or regular E Q U I Poven MENT: 1 large piece Toaster oven of or foil regular oven
1. 1. 2. 2. 3. 3. 4. 4. 5. 5.
6. 6. 7. 7. 8. 8.
DDIRECTIONS: IRECTIONS: Put veggie veggiechili chiliininsmall smallstrainer strainer remove some Put toto remove some juice. juice. (This juice can be as to a sauce to serve with (This juice can be used as used a sauce serve with burrito or burrito orremaining kept with veggie remaining chilimeal.) for another kept with chili veggie for another meal.) Chop green onion & dice tomato, then set aside. Chop green & diceand tomato, setin aside. Turn oven ononion broil setting warmthen tortilla oven Turn itoven on broil setting and(2warm tortilla in oven until is pliable enough to roll minutes or so). until it istortilla pliableout enough rollTurn (2 minutes oroff so).broil Take the of the to oven. the oven Taketurn the itburrito out of the oven. Turn the oven off and to bake at 350. broil andwith turn“Lay it toout bake Replace theat foil350. and put the tortilla on Lay out thewith foil cheese and putand thethen tortilla cheese on it. Sprinkle thewith veggie chili. Roll it. Rollup it up halfway then in and tortilla halfway andand then tucktuck the the endsends in a finish finish Wrap itWrap in foil, a in rollingrolling it into atogether. cylinder shape. therolling wholeinto thing cylinder. foil will give the burrito a nice shape. foil to helpThe it keep shape. Put the burrito burritoback backininthe theoven ovenforfor about 20–30 Put the about 20–30 minutes. minutes. Remove the theburrito burritofrom fromfoil foiland andsprinkle sprinkle onion and Remove onion and tomato overit,it,pour poursauce saucefrom fromchili chili top, slice tomato over onon top, slice avocado and andlay layslices sliceson ontop topofofburrito. burrito. avocado Serve. Serve.
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Romaine Tacos Yield: 3 tacos INGREDIENTS: 3 leaves of romaine lettuce 6 oz. hummus 9 thin slices of cucumber 3 slices of tomato (cut in half) 6 thin slices of red onion
Spoon 4 tablespoons of hummus lengthwise into each romaine lettuce leaf. Arrange cucumber, onion, and tomato lengthwise into each lettuce leaf and serve. Enjoy!
Hemp Tofu Pizza Yield: 1 pizza INGREDIENTS: 1 whole wheat naan bread 3 tablespoons of tomato sauce ¼ cup shredded kale 4 strips of hemp tofu* ¼ cup shredded mozzarella and parmesan ½ tablespoon of Hemp seeds ½ tablespoon of Hempseed oil* Substitutions: Substitutions are marked with an * Substitute tofu or cooked chicken for hemp tofu. Substitute extra virgin olive oil for hempseed oil.
Equipment: Toaster oven or regular oven set on broil Oven-proof dish or aluminum pie tin DIRECTIONS:
1. 2. 3. 4.
Spread tomato sauce on naan bread and leave ½ inch border around edge. Spread kale evenly on top of sauce. Arrange hemp tofu strips on top like spokes of a wheel on top of kale. Spread cheese evenly on top and broil in toaster oven or regular oven until golden brown. (10-15min.) 5. Drizzle a small amount of oil, sprinkle salt and hemp seeds on top and serve. 6. Enjoy!
Photos and Writing by Rachel Rubio Original recipes by Carrie Dayton-Madsen Food Styling by Chelsea Reimer
R&R Barbecue Salt Lake City
“Second is the first loser,” says Rod, who is one “R” in the successful new Salt Lake City barbecue joint R & R Barbecue.
The R & R story isn’t the typical amateur-turned-restaurant-owner type. As Rod explains it, people get a lofty view of themselves at backyard barbecues, with friends and neighbors praising their skills.
Rod and Roger (the other “R”) have a history of competing in and winning barbecue competitions. At their restaurant off of 6th south, they’ve placed a pile of trophies in a corner of a restaurant that looks like a shrine to the barbecue gods. Additionally, award banners line the walls. The combined message is clear: we rock at barbecue.
Once eating commenced, I realized my dramatic mindset was warranted. The ribs were stellar, and the brisket was superb. I begged Rod to let us try the smoked chicken wings, which held up to the high standard set by the previous meats. The sausage also cleared the bar. Everyone I talked to about the chicken said it was the best they’d ever had.
Rod and Roger’s competitive history has transformed their skills and their finished products into something a step above the rest. Rod talks about how he can now feel when ribs are finished, rather than rely on temperatures or timers. In competitions, Roger had to wake up at one a.m. to check the fire, and get up every hour after that, to make sure meat was cooked right overnight.
Stepping up to order, I felt pressure materialize out of nowhere. I’d seen the food everyone was eating, and choosing just two kinds of meat meant abandoning many others. It was like my mind was telling me “don’t mess this up you fool.”
The proof is in the pudding, as they say. We were there for over an hour on a Tuesday, and the line went through the door the entire time. Rod says people will land at the airport and come directly to R & R, including pilots, who often call ahead from the sky. Rod casually added that R & R catered for Carlos Santana and his crew after a show. Word gets around apparently.
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This restaurant is professional barbecue, more finely honed expertise than secret recipes.
But is R & R the best in Utah? We submit that it is. When asked, Rod is very diplomatic in explaining the versatility of barbecue, and that comparison therefore isn’t always worthwhile. But at the same time, he is clear about a couple of things: he loves winning and won’t apologize for greatness.
When you take shortcuts, you get lost
“What else are they supposed to say?” says Rod. “Nobody is going to put down your cooking at a neighborhood barbecue.”
There really isn’t a special dish that you go to this restaurant for. It’s all phenomenal, even though the menu is larger than most bbq menus (brisket tacos, brisket salads, even burgers are available certain days).
Clearly, there’s a passion for barbecue that runs through the veins of the restaurant. The only corners that are cut are on brisket and pork butts. As evidence, Rod pointed out two refrigerator-looking things sitting behind the counter, and said their purpose was to keep the moisture in the meat, and that they cost thousands of dollars. “When you take shortcuts, you get lost,” proclaims a sign in the restaurant.
In the end, I say R & R knocks out any other bbq place in Utah, and it isn’t much of a fight. But Rod won’t claim the belt. “There’s a lot of good barbecue and bad barbecue,” he says. “I let the public decide.” July 11: R & R’s Barbecue Pit Master Class. Sample spices, get trained, and get a t-shirt $125
Alamexo Mexican Kitchen
As the restaurant points out, “you can find cheaper pizza, but then you will have to eat it.” Nicolitalia’s pizza recipes are very literally Italian, as they were created more than 40 years ago by Italian immigrants in Massachusetts. The dough and sauces are made from scratch, and Bruno, the current owner of the place, wouldn’t tell me what’s in their special spice blend, which is excellent. This place can give any pizza joint in Utah a run for its money. Try the Margarita, Nicolitalia’s Special or the Eye of the Tiger. Don’t miss the breadsticks.
Mexican food generally lands in the “cheap yet delicious” category, but Alamexo is a finer dining experience, which you pay for. The food is excellent, and the guacamole might be the best in the state. Salt Lake magazine named Alamexo to their “25 best restaurants in Utah” list.
Salt Lake City
268 South State Street, Salt Lake City Phone: 801-779-4747
2295 N University Pkwy, Provo Phone: 801-356-7900
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The Screen Epidemic The effects of raising kids on technology W RITTE N B Y A NG EL A S I LVA
oth a blessing and a curse, technology has invaded our homes, schools, workplaces, and virtually every aspect of life as we know it. In some ways, we are more connected now than ever. In a matter of minutes and with the click of a few buttons you can contact a friend or family member on the other side of the world, get advice on a medical condition, find a job, sell a car, or watch your favorite movie. This invasion of technology is creating a generation of technology pioneers. Children today are the first to be in classrooms full of iPads and have mobile phones in their pockets. With their own email addresses, online profiles and network of online friends, how is this technology shaping these children, the future leaders of our world? Technology author Nicholas Carr has summarized several findings of research looking at the effects of technology on our brains, and there are some concerns to keep in mind. The first of which is how technology affects the development of our brain. Where reading books to find answers encouraged our brains to learn to focus and spend time solving problems and making our own connections, the internet has trained us to “scan information rapidly and efficiently.” Scanning might not be the best way
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to learn things, though. Studies have found that reading “uninterrupted” text leads to faster understanding and better comprehension than reading text filled with links and ads. Other studies have found that students who weren’t allowed internet access in class performed better on tests and had better recall of the lecture than students who had internet access. Reading also beats visual media in the development of critical thinking, reflection, and vocabulary. Yikes. So ban all screens? Not necessarily. Several studies have also found that video games can increase reaction times and reflexes, and knowing where to look for the answers to questions allows our brains more time to focus on higher-order processing. The key is to understand the cutoff between good and bad. Like all things, moderation is essential. The American Academy of Pediatrics recommends that children under the age of 2 get no screen time, and that older kids get no more than 2 hours a day of screen time, and what they do engage in should be high quality. The Academy recommends parents
monitor their children’s technology use to ensure their children are using and viewing age-appropriate media. Establishing times and places where screen time is not allowed can also encourage healthy technology habits, such as no screens at the dinner table and no screens in the bedroom at night. It is important to teach children the difference between social interaction online and in person. Face-to-face interaction is being replaced by virtual interaction, and this has caused a new epidemic of online bullying and self-esteem problems among children and teens whose worth is tied to “likes” and “re-tweets.” Understanding that the internet is a place for waste or ingenuity is an important differentiation that can make all the difference in the way children use technology. Technology has changed the world, and progress is still being made. Thanks to technology, advances in every aspect of society have been made and our children have the opportunity to change the world with this growing technology. Teaching children to be responsible stewards of their technological resources will help them become noble leaders and creators of the future.
we l l n e s s |
The Root of Addiction Looking beyond the chemical hook of a drug
of General Psychiatry, 95 percent of the addicted soldiers simply stopped when they came home. “It’s not you,” Hari writes. “It’s your cage.” Dr. Alexander conducted further studies, where addicted rats were introduced into Rat Park, and he found that they recovered from their addiction. All this suggests that environment should be considered when examining the root of addiction. Education might be a critical part of it as well. A nationwide US survey found that cocaine users who were high school graduates were less likely to become addicts, indicating that other factors such as education level play a role in the development of addiction. Another phenomena that spits in the face of the traditional view of addiction is the fact that heroine, or diacetylmorphine, is a legal drug used in a variety of medical settings. Yet hospital patients who take the drug almost never become addicted, even though it is probably more potent than heroine sold on the streets, which turns people into a nightmare.
WRITTEN BY C A ITLIN SC HILLE
or decades, the established and accepted cause of drug addiction has been that the drugs themselves cause biological changes in a person’s body and mind, leading them to feel the need for more of the substance. But a newer body of research is poking holes in that idea, and asking questions that may revolutionize the concept of addiction. The current school of thought concerning drug addiction is reflected in common phrases such as “habit-forming” and “drug-dependency.” However, there are a few problems with the traditional view of addiction, one of the largest being that the majority of people who try drugs do not become addicted. If drug use alone doesn’t always cause addiction, then there must be more to the story. Dr. Bruce K. Alexander of Simon Fraser University is leading the crusade to dispel what he believes to be the myth of drug addiction. According to him, the evidence to support the concept of drug-induced addiction is relatively sparse. One source of research is the testimonials of drug-addicts who claim they became addicted strictly as a result of using a “habit-forming” drug. Using testimonials as a source of hard evidence is risky as there is a strong tendency toward bias. It is much like a cancer patient in his 70’s trying to pin his development of cancer directly and solely on a singular exposure to lead paint 50 years prior. The fact is, most people who try drugs do not become addicted. A large Canadian study found that 95 percent of cocaine users
reported using the drug less than once per month. Once per month doesn’t strongly suggest a brain-centered addiction. Other studies show that many people pass in and out of addiction through months or years, demonstrating that addiction does not hold its victims in a continual grip as many believe it does. Instead of being chemically centered, Alexander believes that addiction is a result of a person’s environment. The genesis of this belief came from groundbreaking research with rats. One study put a rat alone in a cage with two water bottles, one of which had just water, the other being laced with heroin or cocaine. Researchers found that the rat eventually became obsessed with the drugged water, and came back for more and more until it killed itself. So drugs are chemically addictive, right? Dr. Alexander decided to twist the experiment. Instead of putting the rat alone in a cage, he built what he called Rat Park, complete with toys, food and rat friends. The rats tried both water bottles, but to Dr. Alexander’s surprise, the rats with good lives and environments didn’t like the drugged water, and mostly shunned it. None of the rats died. Author Johann Hari, who wrote Chasing the Scream: The First and Last Days of the War on Drugs, drew a parallel between Alexander’s experiment and the Vietnam War. Heroin use was rampant among American soldiers in Vietnam, and many became addicted. But according to a study in the Archives
But can we so easily disregard commonly held beliefs about drug addiction that have lasted for decades? The addictive nature of drugs is not just a belief held by the average layperson. The federal government supports this notion through statements on official websites such as www.drugabuse. gov. Here it is asserted that “addiction is a chronic, often relapsing brain disease that causes compulsive drug seeking and use.” The site delves further into the science behind addiction, launching into a discussion of brain circuits and receptors and how they are affected by drug use. It is well documented that certain substances can have drastic neurological effects, and that these effects cause the user to feel ill without more of the substance. In other words, the hook of a drug is hard to deny. And it must be said that Alexander’s work has been widely criticized. Even though his ideas should be considered, don’t go and start doing hard drugs thinking you won’t have a problem quitting. The website of the National Council on Alcoholism and Drug Dependence states that you can become addicted even from rare, recreational use of drugs. An informational website developed by the Mayo Clinic purports the notion that drugs cause chemical changes in the brain which then cause addiction. Dr. Alexander presents some compelling evidence to challenge these traditional viewpoints, but perhaps a blending of his research with traditional views is on the horizon. Sources: parl.gc.ca, drugabuse.gov, ncadd.org, iflscience.com, npr.org
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The Laser Dentistry
he advent of the laser for use in medical procedures has provided incredible health benefits to millions of people. And while many may be aware of practical applications of laser technology in fields such as dermatology and optometry, this technology also provides dental patients with a wealth of important benefits. The FDA-approved DEKA CO2 dental laser can be used to provide a level of accuracy, precision and predictability not previously available for a wide variety of treatment procedures and provides dental patients several key benefits. Using the DEKA soft-tissue dental laser during dental-related surgical procedures helps reduce bleeding, controls post-operative swelling, minimizes tissue damage to surrounding tissue, and often eliminates the need for sutures. “Apex Dental is committed to providing our patients the safest, most advanced procedures available anywhere, which is why we proudly use a state-of-theart DEKA CO2 soft-tissue laser,” Dr. John Kwant, a dentist at Apex Family and Cosmetic Dentistry, explained. Despite the incredible benefits that laser dentistry provides, Apex Family & Cosmetic Dentistry is one of only 5% of dentists currently taking advantage of this technology to provide their patients with the most cutting-edge dental care available.
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THE FOLLOWING COMMON DENTAL TREATMENT PROCEDURES BENEFIT GREATLY FROM DENTAL LASER TECHNOLOGY: GUMMY SMILE (SMILE DESIGN): Dental lasers can be used to reshape the gumline on patients to expose more of the tooth and improve the cosmetic appearance of a gummy smile. COLD SORE OR CANKER SORE TREATMENT: Cold sores and canker sores can be a painful thing to deal with. Fortunately, a quick and comfortable laser application can provide increased comfort and much quicker healing time. In many cases, the area treated will not develop a canker sore or cold sore later on. GAPPED TEETH/TONGUE TIED: A small area of tissue connects the lip to the gums and another connects the tongue to the bottom of the mouth. A tissue attachment that is too restrictive on the underside of the tongue can be responsible for a variety of problems from babies unable to breast feed well, to speech impediments. Laser dentistry is an excellent solution for these problems as the patients are often young and laser frenectomy will be a more comfortable procedure, requiring no stitches or shots.
DENTAL IMPLANTS AND OTHER ORAL SURGERIES: Most types of oral surgeries, including key parts of placing dental implants, can benefit from laser dentistry. Using the dental laser instead of a metal scalpel can reduce bleeding, swelling and discomfort. The laser can also sterilize areas affected to reduce incident of infection. These benefits combined can result in shorter and more comfortable healing time for patients. GINGIVITIS THERAPY: Gingivitis and periodontal disease are a leading cause of tooth loss, and it is estimated that 80% of the adult population has gum disease of some form. Our dentists can use the DEKA CO2 laser to treat gingivitis and help improve the health and appearance of your gums.
ABOUT THE AUTHOR
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry 801-758-5459 apexfamilydental.com Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institution, Regis University, where he graduated Magna Cum Laude. He has been recognized as an American Top Dentist for 4 consecutive years, as chosen by the Consumers Research Council of America.
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Small Vs. Big The Value Of Being A Small Independent Physician
n a day and age where the corner grocery store and the small business entities are going out of style, most physicians are also joining forces with very large hospital corporations in ever increasing numbers. Despite this trend, there are still very many real and distinct advantages to seeing an independent practitioner for your own healthcare needs. Recent research has revealed that in the year 2000, about 57 percent of practitioners were considered independent, but, by the year 2013, only 36 percent had continued to practice independently. I still practice independently, own my practice, and, I believe that I can offer several distinct advantages to my patients. In a large hospital setting, with thousands of patients being seen daily, doctors and their patients rarely truly get to know each other. Since the hospital system provides all of their patients, doctors have little incentive to go the extra mile in providing care to their patients. A truly independent doctor on the other hand, must gain the respect of his/her patients and the respect of the community wherein they reside to stay in business. I want my patients to return year after year and sometimes for decades.
In my office, I have a large mirror that originally belonged to my mother that I received after her passing. Under the mirror in very large letters it states “YOU ARE THE REASON.” I never forget that my patients are the ones that keep me in business and therefore I truly strive to go that “extra mile” in caring for them and all those who come to our office. I am highly motivated to provide the absolute best quality care in their behalf. Perhaps the most important aspect is the one on one relationships I have developed with them over the course of many years. My patients know they can trust me to always put their best interests first. My motto is to “Treat Every Patient as Though She is the Only One.” Large companies with large numbers of providers simply can’t provide the “personalized care” that an independent provider can. I get to know most of my patients on a first name basis. Hospital-based groups typically have a large overhead and will often charge a “facility fee” to support the larger infrastructure associated with such a large corporation. Many of my patients come to us because they have grown weary of seeing a different provider
at each of their prenatal visits. They never know who is actually going to deliver their baby and don’t like having to explain things all over again at each visit to a new doctor they have not even met before. That certainly is not very personal. The truth is that when it comes to quality healthcare, being bigger isn’t necessarily better. Smaller independent practices often provide better care because only in such a setting can both the patient and doctor truly communicate more freely and openly. To experience your own “ personalized doctor “ please feel free to contact us. Dr. Saunders and his very friendly staff are anxiously waiting to help you!
ABOUT THE AUTHOR
Mark Saunders, MD Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com
Dr. Mark Saunders is a well-respected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.
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new options for
GUM RECESSION Dr. Ryan McNeil at Midvale Family Dental, offers a new procedure called the Pinhole Surgical Technique™, the latest treatment to correct gum recession. Gum recession can cause discomfort, sensitivity, an increased risk of root cavities, and a noticeably less attractive smile. Recessed gums have the potential to wreak havoc on your smile and overall well-being, but patients frequently reject the traditional treatment for gum recession because the extent of traditional corrective surgery and the often painful downtime and recovery. Traditionally, the procedure recommended to treat gum recession is called a gum graft - a technique where gum tissue is cut from the roof of your mouth and then stitched over the teeth with recession. This surgical technique often requires a lengthy recovery, and if more than 2 or 3 teeth are in need of treatment, multiple surgeries may be required to repair extensive gum recession. Now, at Midvale Family Dental, Dr. McNeil, offers Pinhole Gum Rejuvenation™, a no-stitch, no-scalpel, downtime-free technique to treat gum recession. Performed with a pin-like instrument, the pinhole surgical technique takes just a few minutes per tooth. Using a single pinsized entry point to treat multiple teeth, the specially designed tool loosens the gum tissue, moving the gum on top of the exposed roots. Collagen strips are then placed through the entry point to keep the gums in place during the healing process. Results are immediate and the pinpoint-sized entry heals within 24 hours without the need for stitching. Post-op, patients report only mild swelling and very little downtime is needed with most returning to work the next day.
Traditional Vs. Surgical Technique GUM GRAFTING
Usually an incision is made on roof of your mouth to extract gum tissue, sometimes an alternative donor source is used. Must create an incision in palate to extract gum tissue, then gum tissue is sewn atop exposed roots.
Small, pinhole sized entry point is used to glide gums over area of exposed roots. Collagen strips are placed to keep gums in place.
Amount of Teeth Treated
Only a few teeth can be treated at a time.
Numerous teeth can be treated in one visit.
Length of Surgery
Less than an hour
Up to 10 days for stitches
Virtually no recovery time
ABOUT THE DR. MCNEIL
Dr. Ryan S. McNeil, D.D.S Midvale Family Dental PC
www.MidvaleFamilyDental.com Dr. McNeil was the first doctor trained and certified to perform the Pinhole Gum Rejuvenation™ procedure. If you would like to learn more about this procedure or find out if you are a candidate, please visit our website www. midvalefamilydental.com or call to schedule a Free Consultation at 801-255-4555.
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PINHOLE SURGICAL TECHNIQUE
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Am I Too
35% OF ADULTS IN THE US ARE OBESE, meaning they are more than thirty pounds over their ideal body weight. The obesity rate is 24.3 percent according to the Centers for Disease Control and Prevention (CDC). Both men and women are about the same in excess weight in the U.S. AM I OBESE? The best initial evaluation is to find your Body Mass Index (BMI). This number comes from your weight in kilograms divided by your height in meters squared. Normal BMI is 20-25. The obese category starts at 30-35. Morbid obesity starts at 40. There are many calculators online to help you find your number. There are many health conditions that are more prevalent among obese people. These are some: • •
• • • • • •
Hypertension Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides) Type 2 diabetes Coronary heart disease Stroke Gallbladder disease Osteoarthritis Sleep apnea and respiratory problems
The risk for developing diabetes among men who have a BMI over 35 over a 10 year period of time is almost 25 percent. Talk to your doctor about ways to help you unload the pounds. For those who have made efforts but still need help, weight loss surgery should be considered. If your BMI is over 30 you are a candidate for a Lap-Band. The LapBand is a silicone ring placed around the top part of the stomach through small incision surgery (Laparoscopy) in an outpatient setting, to help you feel less hungry. You are satisfied on a smaller volume of food, eat less and lose weight. It is the only adjustable, reversible procedure option available. People are generally back to work in a week to full-time desk jobs. It is the safest weight loss surgical option. The Lap-Band has been shown to be of benefit for those even 30 pounds over weight with weight related conditions, especially type II Diabetes. Other more aggressive surgeries are limited to those with a BMI of 35, and there is no upper size limit for surgery. To qualify for the LAP-BAND you must meet the following criteria: •
You’re at least 18 years old
Your Body Mass Index (BMI) is at least 40 kg/m2 or a BMI of at least 30 kg/m2 with one or more obesity related co-morbid conditions.
Be willing and ready to make significant changes in eating habits
Be willing have regular office visits to monitor your progress
Not have any other condition that is untreated and contributing extra weight
Not drink alcohol in excess
If you have tried to lose weight but need some help consider a Lap-Band. It can improve your life.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS 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 LAPBAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
BEAUTY | S K I N
h, summer. Rising temperatures, longer days, planned vacations, and you’re out enjoying all that summer has to offer, including the glorious sun. Before you don your bathing suit and head poolside, sharpen your skin cancer I.Q. with these top five sun myth busters.
MYTH 1: SKIN CANCER IS NOT SERIOUS. Skin cancer is very serious and is the most common form of cancer, affecting one in five Americans. Melanoma, the most dangerous form of skin cancer, may be associated with severe UVB sunburns experienced before age 20. MYTH 2: A BASE TAN PROTECTS YOU FROM SUN DAMAGE. There is no such thing as a safe tan. Repeated exposure to sun increases your risk of skin cancer. Tanning salons use both UVA and UVB rays, claiming that UVA rays are more like the sun’s natural rays for base tanning, and that UVB rays are less harmful, “bronzing” rays. A UVA tan does not help protect the skin from further sun damage; it merely produces color and a false sense of protection from the sun. UVB rays are equally damaging. For the best sun protection, apply sunscreen with SPF 15 or greater, 20-30 minutes before sun exposure and reapply it every 2 hours and right after swimming.
Living on Earth may be expensive, but it includes an annual free trip around the Sun.
MYTH 3: SUNSCREEN IS ALL THE PROTECTION NEEDED. Sunscreen does offer some protection, but UV rays can defeat the strongest of lotions and damage the skin. For optimal protection, wear lightweight, light-colored clothing to reduce both body heat and sun exposure. Also, wear sunglasses with 100% UVA and UVB protection to protect your eyes and the delicate skin of your eyelids. MYTH 4: PEOPLE WITH DARK SKIN ARE SAFE FROM SUN DAMAGE & SKIN CANCER RISKS. Individuals with darker skin have more melanin in their skin, the body’s natural defense against sunrays. But no matter what your skin tone, everyone needs extra protection; skin cancer is a reality for all skin tones.
MYTH 5: TANNING BEDS ARE SAFER THAN THE SUN. Exposure to ultraviolet radiation—whether from sunlight or tanning beds—damages your skin, causing premature aging, wrinkles, a tough texture, spots, and possibly cancer.
5 common skin cancer myths
Busted 62 HEALTHY MAGAZINE
Most kids rack up between 50 and 80 percent of their lifetime sun exposure before age 18.
The sun emits three types of UV rays: UVA, UVB and UVC. • UVA rays cause skin aging and wrinkles and contribute to skin cancers. They account for the majority of our sun exposure because UVA rays pass effortlessly through Earth’s ozone layer. • UVB rays are equally threatening, and while the ozone layer absorbs most of them, enough UVB rays pass through to damage our skin. UVB rays can cause sunburns, cataracts (clouding of the eye lens), immune system damage, and skin cancer, particularly melanoma. • UVC rays cause the most damage, but fortunately the ozone layer blocks them from reaching the earth. However, in areas like Australia, holes in the ozone layer allow UVC rays to reach earth, causing severe health concerns.
AVO I D I T L I K E T H E P L AG U E WRITTEN BY C AITLIN SCHILLE
ood-borne illness, more commonly called food poisoning, sure packs a wallop. With severe flu-like symptoms that attack suddenly, it can ground even the healthiest of individuals. Unlike the seasonal flu, food poisoning can attack at any time and in any place. Food poisoning can have several causes. One of these is cross-contamination—for instance, when a knife used to cut raw meat is then used to cut vegetables. Cross-contamination can transfer bacteria from food to food. Food poisoning is also caused when meat is not heated to a proper temperature, and it is caused when food is allowed to sit out in the heat when it should be refrigerated. Unfortunately, traveling can cause the risk of suffering from food poisoning. Travelers may be subjected to foreign bacteria that they do not know how to defend against. To lower your risk of food-borne illness while traveling, follow these simple tips: choose restaurants and markets that are clean and tidy, ask hotel staff for recommendations, avoid tap water, and eat only food that has been thoroughly cooked.
To avoid the risk of food-borne illness, it is best to avoid certain foods. Below is a list of foods that most commonly cause food poisoning: Raw and undercooked poultry Raw and undercooked beef Shellfish
• 18 percent of salmonella cases came from seeded vegetables, and 12 percent came from fruit and another 12 percent came from eggs. 10 percent came from chickens. • 50 percent of listeria cases came from fruit. Dairy caused 31 percent of listeria cases.
Un-refrigerated dairy products Soft cheeses Deli meats Unwashed fruits and vegetables Raw or under-cooked eggs Prepared salads, such as egg salad Recent research from Interagency Food Safety Analytics Collaboration identified what makes people sick in the highest proportions. They found that 48 million people get foodborne illness in the United States each year. Some specifics of their research: • 46 percent of E. coli cases came from beef. 36 percent came from vegetable row crops.
In addition to doing your best to avoid the above-mentioned foods, proper food handling techniques are encouraged. Always wash your hands, food preparation surfaces, and utensils. Separate raw foods, such as raw meats, from the ready to eat foods. Refrigerate leftovers soon after eating. Always thoroughly cook poultry and beef. Food-borne illnesses should be taken very seriously. In mild cases, they present mild flu-like symptoms and pass within 48 hours. However, in severe cases, there can be serious complications, sometimes resulting in death. Take the time to prepare low-risk foods safely for you and your family.
Sources: theatlantic.com, cdc.gov/foodsafety/ifsac
we lln e ss|
Still Waiting… National wait times to see a doctor One might assume that expanding health coverage to more people might increase the amount of time we have to wait in an office to see a doctor. Recent data from Vitals shows that wait times in-office have actually decreased.
National Average: 19:16 minutes
*This is a minute shorter than the wait time average in 2014.
Short Wait Times:
Psychologist: 11:33 Dentist: 13:31 Plastic Surgeon: 15:22 Allergy & Immunology Specialist: 15:54
Long Wait Times
Emergency Doctors: 24:41 Pain Management Specialist: 24:52
The Best Cities For Average Wait Times
Portland, Minneapolis, Seattle, Milwaukee, Omaha
The Worst Cities For Average Wait Times
Memphis, Miami, New York, Las Vegas, El Paso
Average time spent in emergency room before seeing a doctor:
The Appointment Problem But these are the wait times once you’re already in the office. How long do people have to wait to get an appointment?
National: 24 min.
A survey conducted in 2013 of 1,399 medical offices found that on average, patients had to wait 18.5 days to see the doctor, though the results showed enormous variation. In Boston, for example, the survey showed that you had to wait 66 days to see a family doctor, on average. In Los Angeles, patients only had to wait an average of 20 days to see a family practitioner.
For other specialties, wait times varied. The national average wait time to see a: gg gg gg gg
Cardiologist: 17 days Dermatologist: 29 days OB/GYN: 17 days Orthopedic Surgeon: 10 days
• Lone Peak Hospital, Draper (5 minutes) • Timpanogos Regional Hospital (12 minutes) Not As Good: • Salt Lake Regional Medical Center (37 minutes) • Valley Regional Medical Center (26 minutes) • Intermountain Medical Center, Murray (26 minutes)
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Local: 16 min.
HUT July 2015 Outlined.indd 1
6/25/2015 8:57:28 AM
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Asthma On the Climb
recently read an article that showed emergency room visits because of asthma rose 18 percent over seven years for children ages 5 to 17 in California. The article then droned on about all the issues they felt were contributing to this steep climb over an extended period of time. This is absolutely unacceptable and preventable. In my opinion, they completely missed the target. Consequently, I expect the statistics to continue to worsen. Conversely, the American College of Allergy, Asthma, and Immunology (ACAAI) has published very favorable asthma statistics. The largest difference between the two has to do with who was caring for the patient. In California, they took into account all providers from all specialties. The ACAAI statistics took into account what happens when a board certified allergy and asthma specialist takes over the care of an asthma patient. The results are astounding. According to the ACAAI, allergist-provided asthma care results in: • •
76% fewer emergency room visits 77% fewer hospitalizations
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45% fewer sick care office visits 77% fewer missed days from work
The difference in your asthma really can be the difference in who you choose to take care of it. I am board certified in allergy and immunology with a specific focus in treating all types of allergies and asthma. That has been my area of specialty since 2006. Further, I am an asthma patient myself. I developed asthma shortly before moving to Utah. It worsened significantly after moving here. For a brief period of time I was limited in what I could do with physical activity because of my asthma. I could not run even a half-mile. Once I identified the nuances of my asthma and started my treatment plan, I was able to start back with an exercise plan. I gradually increased what I could do. I completed my first marathon this past May. My asthma is well-controlled, and I have no limitations in what I do. I can empathize with each of my patients, as I know firsthand what they experience. I have developed a unique, thorough approach that yields individualized
treatment plans based off of each patient’s specific needs and goals. If you want unprecedented asthma results, visit Rocky Mountain Allergy, Asthma, and Immunology.
ABOUT THE AUTHOR
Douglas H. Jones, MD
Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.ars.
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801-369-6139 stardocs.com July 2015
out ‘n about / July ‘15
October 17, 2015
Marathon Half 5K bike Tour Kids Fun Run
Certified USATF Course UT11016TLB boston Qualifier
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CACHE VALLEY SUPER SPRINT TRIATHLON
Logan The 11th Annual Cache Valley Super Sprint Triathlon at the Logan Aquatic Center. www.cvsst.com
18 7TH ANNUAL LAYTON TRIATHLON Layton
This course is a mini sprint but for the full sprint repeat the course. It also has a youth triathlon and full course relay triathlon. www.laytontriathlon.com
THE REAL MCCOY TRAIL RUN
Vernal 5K and Half Marathon option. www.nogimmicksracing.com/ real-mccoy-trail-run.html
SJ MIDNIGHT GLOW 10K AND 5K
South Jordan This run will go through the Jordan River Trail. All runners will receive glow sticks, a t-shirt and runner medals. www.sjc.utah.gov/recreation/ adultsports-running.asp
MORGAN VALLEY MARATHON 2015
Morgan The 5th Annual Morgan Valley Marathon, 1/2 marathon, 10K and 5K fun run. www.morganvalleymarathon.com
Huntsville, Weber County The Wildflower Trailfest is a one of a kind trail event just for women. Ride your mountain bike or lace up your trail running shoes. They will also have demo bikes and demo shoes available for participants. wildflowertrailfest.com
LEGACY MIDNIGHT RUN HALF MARATHON, 10K, 5K North Salt Lake, Davis County A great glow in the dark Half Marathon, 10K, or 5K on the Legacy Parkway Trail System. This event gives free glow sticks for runners to aid them on their run. www.utahmidnightrun.com
2015 CACHE GRAN FONDO
Logan 50 and 100-mile ride/race through beautiful Cache Valley. It’s the 4th annual event with nearly 1000 riders from all over the west. www.cachegranfondo.com
17-18 CAPITOL REEF CLASSIC
Torrey Two days, three stages. Friday circuit race and ITT, Saturday road race. www.capitolreefclassic.bike
HEBER VALLEY CIRCUIT RACE
Heber Scenic but challenging 8-mile circuits in Heber Valley
31-6/1 SAINTS TO SINNERS BIKE RELAY Salt Lake to Las Vegas A challenging relay but an achievement worth trying for. www.saintstosinners.com
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Other Events 1-26
JOSEPH AND THE AMAZING TECHNICOLOR DREAMCOAT
FREE SALT LAKE CEMETERY TOUR
Natural History Museum- University , Salt Lake nhmu..edu/extreme
SCERA Shell Outdoor Theatre, Orem
Babcock Theatre, University A Shakespeare classic. Afternoon and evening shows will run through these dates. Learn about the famous and infamous buried in the Salt Lake City Cemetery, 10 a.m.-Noon! Brigham Larson Pianos, Orem brighamlarsonpianos.com/events/improvbroadway
out ‘n about / July ‘15
ZAC BROWN BAND
THIRD EYE BLIND AND DASHBOARD CONFESSIONAL
DARIUS RUCKER / BRETT ELDREDGE
USANA Amphitheatre, Salt Lake City USANA Amphitheatre, Salt Lake City
The Complex, Salt Lake City
The Maverick Center, West Valley
USANA Amphitheatre, Salt Lake City
17 DISNEY’S FANTASIA: LIVE IN CONCERT WITH THE SYMPHONY
Deer Valley Music Festival, Park City
USANA Amphitheatre, Salt Lake City
USANA Amphitheatre, Salt Lake City
STEVE MILLER BAND
TOBY KEITH AND FRIENDS
BACH AND VIVALDI: AISSLINN NOSKY AND SYMPHONY ORCHESTRA
FALL OUT BOY / WIZ KHALIFA
Red Butte Garden, Salt Lake City
USANA Amphitheatre, Salt Lake City Energy Solutions Arena, Salt Lake City
Deer Valley Music Festival, Park City
USANA Amphitheatre, Salt Lake City
USANA Amphitheatre, Salt Lake City
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