2 HEALTHY MAGAZINE
4 HEALTHY MAGAZINE
VOLUME XV, № 8
Healthy Magazine’s 5 Pound Calendar Most diet plans have decent ideas but interpreting them into action is where everything falls apart. This calendar, meant for anyone looking to lose a little weight, is all about action, so you have a detailed game plan every day.
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The Anytime Anywhere Workout
Running out of ideas for your living room fitness routine? Here are some new ideas for throwing together a full workout without heading to the gym. No equipment needed.
Setting a trend doesn’t have to be about fashion or the internet. These people changed your world and you’ve probably never heard of them.
Utahns You Should Know: Jean Reagan
Author of the popular children’s book How to Babysit a Grandpa, Salt Lake City’s Jean Reagan is a talented writer looking to connect families. Her trail to this point is fascinating.
Kitchen Tricks to Make You a Culinary Master You might feel like a fool for not knowing these culinary and kitchen shortcuts before now.
Breathing At Home: Indoor Air Quality Smog, pollution and inversion tend to dominate the air quality conversation, but what are you doing to breath easier at home? Here are the bad things in your home air, and how to get rid of them.
The Psychology of a Restaurant Menu
Nobody likes the feeling of getting manipulated, but designers of restaurant menus want to do just that, so you spend more and don’t feel bad about it.
Taking Sugar to Court
10 fashions you thought were dead but are very alive.
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We swear to tell the whole truth and nothing but the truth as we take sugar to court and call in some expert witnesses.
rends, fads and fashions come and go, but passion and persistence are always in style. And you can quote me on that.
Quality and substance will always eclipse fleeting fame and temporary trends. But we seem to be a society drenched in the drama of the day, and we are prone towards jumping on bandwagons. Before I swim too far into the deep end of the philosophy pool, let me clarify that some trends are helpful—even healthful. Much has been accomplished in the name of redirecting negative trends. And, thank goodness for trendy pioneers who create or invent products that result in all manner of improvement. I wouldn’t call electricity a trend, but thank heaven for Ben Franklin’s little kite-flying stunt that seemed to start that ball rolling. From immunizations and vaccinations to seatbelts, Adidas, and even CrossFit, there are many healthcare pioneers who have recognized a need and forged a path in a healthy direction. So, to a certain extent, trends are good—but I wouldn’t say it’s “all good.”
JOHN A. ANDERSON,
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AUGUST 2015 VOLUME XV, № 8
EDITOR-IN-CHIEF John A. Anderson | firstname.lastname@example.org
Our eating habits have evolved over time. That’s good. But the evolution is clearly towards the trend of eating out. That’s statistically not good in terms of our waistlines. In fact, if you graph the dining dollars spent over the last 5 decades, you see that Americans spent $43 billion eating out in the 70’s, $120 billion in the 80’s, $239 in the 90’s, $380 billion in the 2000s, and over $683 billion last year. If you want an eerie correlative trend, go google obesity rates in America. Pretty identical. Fortunately, many restaurants are emerging that address this issue, and want to offer tasty, healthy fare—(shout-out and personal plug for BlueLemon.com which is one of our healthfocused favorites). And, many sources—like our very own Healthy Magazine—are offering great ways to curb the obesity trend. This month we are featuring a ‘Lose 5 Pounds Calendar’ that you can easily implement into any month. This is where the passion and persistence come into play. In order to start a healthy trend in your own life, you must figure out ‘why’ you want to change, and become focused and passionate towards that end, every day. I love the quote by John Maxwell,
“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” That’s so true. Forget fads and fashions, especially in terms of diet. Focus instead on your day-to-day routine—improving one thing at a time—and you’ll move forward in so many ways. And, one final thought about trends: never let contemporary, popular trends dictate your self-perception. Don’t waste one single day fretting over the comparison between you and the current fads. Attractiveness is truly from within, and in so many ways, you improve with age— flaws and all. All in all, life is about change, growth, learning, relationship development and personal improvement. Now those are trends I believe in.
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 MANAGING EDITOR Michael Richardson | email@example.com MAGAZINE EDITOR Kristen Soelberg | firstname.lastname@example.org 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 CIRCULATION Healthy Magazine® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.
Healthy Magazine 256 Main St., Suite F l Alpine, UT 84004 (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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Actual patients of Dr. Meden
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DON’T EAT TOO LITTLE SALT
A new expert committee commissioned by the Institute of Medicine said that there was no rationale for a person aiming to decrease sodium consumption below 2,300 milligrams a day. In fact, the committee found that consuming both too much and too little sodium can have serious negative health consequences.
RUB SOME DIRT ON IT
Researchers from Arizona State University’s Biodesign Institute conducting research on various clays have found that some clays have the capacity to fight against E. coli and the antibiotic-resistant bacteria MRSA (methicillen-resistant Staphylococcus aureus). Clays have been used for centuries to treat wounds, and now the treatment method may be getting some validity. ASU researchers found that clays containing five metal ions— iron, copper, cobalt, nickel and zinc—work as antibacterial agents. They warn, however, that clay components are extremely variable, and can contain harmful substances. Source:www.eurekalert.org
DINING OUT ON A CALORIE BUDGET IMPOSSIBLE? Researchers from the University of Toronto analyzed nutritional information from food ordered at 19 sit-down restaurant chains, and found that the average meal contains 1,128 calories, which is more than half of the normal daily recommended calories for the average adult. Unless you really skimp on your other meals, you’ll probably consume more calories than your body needs that day. Interestingly, the average fast food meal delivers only 881 calories. Source: JAMA Internal Medicine
FAST FOOD DIFFERS BY COUNTRY
International researchers compared the nutritional characteristics of fast food in different countries, and found that food from the same restaurants is by no means uniform across the world. Consider the salt content in Chicken McNuggets from McDonalds, per 100 g, for example. Australia: 1.1 g Canada: 1.5 g France: 1.2 g New Zealand: 1.1 g United Kingdom: 0.6 g United States: 1.6 g Source: medicine.ucalgary.ca
DIET SODA HURTS TEETH AS MUCH AS METH
Methamphetamine and crack are two illegal drugs known to seriously damage the mouths of users. New research published in General Dentistry finds that those who drink large quantities of diet soda can experience similar damage in the mouth. Author of the study, Temple University School of Dentistry professor Dr. Mohamed Bassiouny, says that meth, crack cocaine and soda are all highly acidic, which is the source of the problem. Critics of the study point to the fact that one subject of the study hadn’t received dental services for years. Still, it is generally accepted that excessive soda consumption can lead to deep brown stains and changes in the integrity of a tooth. It is recommended that those who regularly drink diet soda, which is no better on the teeth than regular soda, should wash out their mouths after drinking, to take away the acidity.
CLENCHING FISTS TO AID MEMORY
GROSSEST FOOD INGREDIENT?
Researchers from Montclair State University recently found that simple body movements may change how the brain functions, thus affecting our memory. Their research showed that clenching the right hand may help form memories, and that clenching the left hand may help us remember memories later on. Source: PLOS One
Artificial raspberry, vanilla or strawberry flavoring comes from an unexpected source: the beaver. From the dried perineal glands of the beaver comes castoreum, which a beaver uses to mark its territory. It is usually listed as “natural flavoring” on food labels, something the FDA approves of. Castoreum is also used in perfumes.
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6 SIMPLE WAYS to Save 100 Calories Per Day WRIT TEN BY LISA LILLIEN, A.K .A. HUNGRY GIRL
Lisa Lillien (a.k.a. Hungry Girl) is a New York Times best-selling author and the creator of the Hungry Girl brand. She is the founder of www. hungry-girl.com, the free daily email service that entertains and informs hungry people everywhere. Lisa is a typical woman battling the same food issues most females struggle with every day. She considers herself a “foodologist,” not because she has some kind of fancy degree, but because she is obsessed with food –– how wonderful it is, and how much of it she can eat and still fit into her pants.
1. Spray It, Don't Pour It
It's so easy to over-pour oil, and each tablespoon packs 120 calories and 14 grams of fat. Instead of standard bottles of oil, pick up nonstick spray. A 1-second spray of that stuff has 5 to 10 calories. Even with a 2-second spray, you’ll save 100 calories! A new development in the spray world? Spritzable grapeseed oil! Versatile with a mild and delicious taste.
2. The Bread Switcheroo
The average slice of sandwich bread has around 100 calories... That's 200 calories per sandwich from the bread alone. If you’re a daily sandwich packer, there are tons of options that top out at 100 calories in total... Anything from 45-calorie light bread to 100-calorie high-fiber tortillas. More of an a.m. bread lover? Choose a light English muffin over those carby bagels. Gotta have a bagel? Look for flat bagels, or just scoop out the insides!
3. Retire Regular Soda
Nearly half of all Americans are soda drinkers, according to a 2014 Consumption Habits poll done by Gallup. Well, a regular 12-oz. can of soda has around 145 calories. Have one a day, and that's more than 1,000 calories per week! Who needs it? Skip the soda, and swap in water, calorie-free soda (there are natural options on shelves), or unsweetened iced tea. I love adding a little lemon to my water or tea for extra flavor.
4. An Egg-cellent Swap
One large egg has around 72 calories, yet the white of that egg only contributes about 17 protein-packed calories to that total number. If you’re making a 3-egg omelette, you’ll save more than a hundred calories by going for an egg-white omelette instead. You’ll need about 3/4 cup liquid egg whites or 6 large egg whites to make a similarly sized omelette. Stuff it as usual: with veggies and reduced-fat cheese! Yum!
5. Pass the Milk
If you’re drinking whole milk or even 2% milk -- or pouring a cup over your cereal in the morning -- you’ll save an average of 100 calories per cup if you switch to unsweetened almond milk. And I think it actually tastes a lot better than dairy milk. There are lots of options out there, but my favorite is Blue Diamond’s Unsweetened Vanilla Almond Breeze -- just 30 calories a cup. It works almost everywhere you use milk except in instant pudding. (Use nonfat dairy milk there instead.)
6. Cue in New Condiments
Mayonnaise is a sandwich staple, but (shocker alert!) just 1 tablespoon of regular mayo contains around 100 calories and TEN grams of fat. Gross! Ditch the mayo, and swap in mustard, which is nearly calorie-free. This also goes for burgers and anywhere else you find hidden globs of mayo. And if you tend to pour salad dressing all over your greens, consider switching to salsa. Restaurant dressings have surprisingly high calorie and fat counts, while salsa is low in calories with a big flavor punch. And calling all sour cream lovers! Save fat and boost your protein consumption by swapping in fat-free plain Greek yogurt instead. Two tablespoons of sour cream has about 60 calories and 6 grams of fat, yet that same amount of nonfat Greek yogurt has a quarter of the calories, plus 3 grams protein.
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healthy trends at blue lemon
Coconut Chicken Curry grilled chicken breast over blue lemon rice and red coconut curry sauce served with sautĂŠed asparagus, peppers, onions, topped with mango salsa and toasted coconut
Blue Lemon Steak freshly sliced flat-iron grilled steak, sauteed with onions and fresh peppers, topped with creamy southwest sauce, lettuce, feta cheese, and salsa fresca. served with tortilla chips, salsa, and fresh guacamole
bluelemon.com Salt Lake City, UT 801.328.2583 55 W. South Temple
Highland, UT 801.756.7993 11073 N. Alpine Hwy
Cottonwood Heights, UT 801.944.7787 6910 S. Highland Dr.
Sandy, UT 801.944.7750 11372 S. State Street
Ogden, UT 801.612.2583 339 East 2250 South
Gilbert, AZ 480.507.2583 4341 E Baseline Rd Suite 108
No equipment needed, just a little willpower.
T M I H T E Y A N
• 1 of each exercise per round for 3 rounds. • Each round should take 6 minutes plus 1 minute of recovery. • Perform each exercise sequentially for 1 minute.
QUAD SUPERMAN •
Begin on all fours with both knees and hands on the floor.
Raise one arm and the opposite leg straight up to shoulder height.
Slowly lower your arm and leg and repeat with the other arm and leg.
Perform one rep on one side, then switch to the other side.
Alternate sides with each rep.
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FOREARM PLANK •
Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent.
Raise your body up onto your toes and forearms and hold.
Keep your back flat and head slightly raised, looking forward.
Lie on your back with your knees bent and feet flat, placing your hands at your sides with palms down.
Raise your hips up off the mat, trying to make a straight line from your knees to your shoulders. Hold for 2 seconds.
Lower your hips back to the floor and repeat.
STANDING BALANCE •
Raise arms above head.
Go onto one foot. Hold balance for 30 seconds on each side. Play with closing your eyes once you find your balance point. Wobbling is good. That means your nervous system is turning on and communicating with your muscles.
SQUAT KNEE TO ELBOW •
Stand upright with your arms by your sides.
Lower your body toward the floor, pushing your hips back and down while bending your knees.
Return back upright, raising one knee, twisting your torso and bringing your opposite elbow to this knee.
Lower back into the squat then repeat with the third step, while instead twisting the opposite way.
TOTAL TIME: UNDER 30 MINUTES ABOUT THE AUTHOR
PLANK JACKS •
Support your body on your toes and hands with your arms straight, back flat and your feet together.
Spread feet and tap toe on each side while keeping your hands stationary.
ultimatefitnesscoaching.com April Berezay is the Ultimate Fitness Coach. She works with highly motivated clients from all over the United States looking for total body and life transformation. She coaches for results in the body, relationships, spirituality, and business. In 2006 she completed her Exercise Science studies at Brigham Young University. She is a Certified Personal Trainer with the National Academy of Sports Medicine and Precision Nutrition. April is married with three beautiful boys, including twins!
Exercises taken from April Berezay’s Core Essentials Program
STRATEGIES FOR GREAT WORKOUTS—NO MATTER YOU’RE TRAINING PARTNER
WORKING OUT WITH A PARTNER IS A GREAT WAY TO MOTIVATE EACH OTHER, TO STAY FOCUSED, AND TO REACH YOUR FITNESS GOALS. MANY TIMES, THE MOST DIFFICULT PART OF EXERCISING WITH A PARTNER OR SIGNIFICANT OTHER IS THE STRENGTH DIFFERENCE AND THE CONDITIONING VARIANCE. MALES AND FEMALES CAN HAVE DIFFERENT WORKOUT GOALS BASED ON THEIR CONDITIONING AND STAMINA. IT IS OFTEN MORE DIFFICULT TO WORKOUT WITH A PARTNER SO YOU MIGHT HAVE TO BE CREATIVE.
Do full-body workouts. It is a lot easier to do plyometricstype workouts together—such as box jumps, squat jumps, and burpees—where only limited equipment is needed. I suggest running through a full-body workout because if one partner gets tired earlier, the other can continue the training. For example, one person would do 30-second sets and the other minute-long sets, which allows you to work out at your own pace.
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Do machine training over compound lifting. For example, choose the chest press machine versus a dumbbell bench press. It makes it easier to keep your workouts intense without moving around too much, and without hassle. Machines allow you to quickly switch the weight based off of the strength and conditioning level of the other person. Because of this switch, you won’t spend as much time racking and re-racking weights, and you also won’t stunt the speed and intensity of your workouts.
ABOUT THE AUTHOR
Greg Marshall Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at firstname.lastname@example.org
Use technique-sensitive exercises that would typically make you nervous to do without a spotter. Good examples of this include skull crushers, bench presses, or squats that require a partner to pay attention to your form and to ensure you don’t injure yourself. This gives you an opportunity to push yourself hard or to add on some more weight because you have a safety net with your partner spotting you.
Working out with a partner can make the experience more enjoyable and more motivational as you help each other reach individual fitness goals.
IT’S VACATION SEASON You’ve had your trip booked since the holidays. That means you’re probably wanting to look your best in your bathing suit. If you’re like most of us, you’ve waited until the last minute, and now we play head games with ourselves. I’m going to share a few tips to make sure you don’t let this happen every year.
START EARLY: The fact is, beach bodies are made in the winter. You need the proper time to take unwanted weight off in a healthy way. Make goals of 1-2 pounds/week. It is unhealthy to crash diet. You’ll burn your muscle and crash your metabolism, sabotaging yourself in the long run. MUSCLE IS SEXY: Focus highly on resistance training, lightly on cardio, and highly on good nutrition. Building muscle will make it easier and easier to get to your goal each year. Don’t worry about getting bulky. The rule of thumb is for every 5 pounds of muscle you gain, you burn an additional 100 calories per day. DON’T BE SO HARD ON YOURSELF: Never force yourself to workout 7 days a week for 2 hours. You’ll burn yourself out, and then you’ll never want to see a gym until your next trip. Find balance and pace. Stay within yourself so you can maintain your healthy lifestyle. Then, you’ll remain basically beach-ready all year round. That should be the goal.
MANY WANT TO KNOW THE EXACT FORMULA TO BUILD MUSCLE AND BURN FAT TO HAVE THAT BEACH BODY. IF YOU ARE LOOKING TO ADD MUSCLE AND LOSE BODY FAT, THE MOST EFFECTIVE PATH IS HAVING A SOLID AND BALANCED STRENGTH TRAINING, NUTRITION AND CARDIO PLAN. HERE ARE SOME SIMPLE TIPS TO START OFF WITH.
BODY WHY BALANCE IS YOUR KEY TO LOOKING GOOD IN THE SUN
WORKOUT WITH A FRIEND: Statistics show that people get better results and are more motivated when they workout with a friend. Pick a friend who will push you. BE REASONABLE: Chances are you already look great. People tend to want the extreme and almost every time it is unattainable. There’s also the reverse side of losing too much to the point it even looks unhealthy. Don’t play head games. Be positive with yourself and focus on attainable goals. Best case scenario is that you develop a lifestyle that isn’t so up and down, you enjoy your trips to the gym, and you are comfortable with yourself and your body. Master that and you’ll be on your way to complete success!
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Make sure you are focusing on muscle building exercises, as opposed to isolation moves. An example of a compound exercise is a bench press while an isolation move is a cable chest press. Cable chest press is an excellent move and isolation exercises have their place but if you are going to build high quality muscle, and build it fast, then you want compound exercises—exercises such as bench press, squats, deadlifts, barbell rows, etc. The key with the compound exercises is they challenge the body and incorporate more than one muscle group while doing the movement, therefore burning more calories at a time. Remember to be careful: with compound exercises, you always want to make sure you are in a safe position while performing the exercise. If you feel that there is a muscle strain or pain that does not involve the muscle, such as a pain in your elbow, shoulders, knees or back, make sure that you stop the exercise and correct your form. Keep your body safe by ensuring there is minimal arch in your back, making sure your knees are not going over your toes on lower body movements, and that your core is always tucked in and engaged to keep your back safe. When it comes to repetitions and sets for maximal results, you want to use the most challenging weights you can while still maintaining good form. Always think quality over quantity. Also, change your reps and sets consistently so you are constantly shocking the body to change. You do not want to get stuck doing the same routine or your results will plateau.
When it comes to cardio you want to make sure that you are not overkilling it by spending hours on the treadmill or bike, because too much cardio can put you in a catabolic (muscle wasting) state if you are not careful. The goal is to do enough cardio where it burns fat without burning muscle. This is all based on how your body responds to cardio so try different methods such as walking on a treadmill on an incline or doing sprints outside. Every person’s body responds differently to different forms of cardio. What worked well for many of my clients in the past is high intensity sprints or plyometric style training because it burns a lot of calories while keeping muscle on their bodies.
To add muscle nutritionally you’ll want to ensure that you are eating plenty of quality calories with a balance of carbohydrates, fats, and protein. Eating small meals throughout the day (four to five times per day) with a balance of those nutrients will feed your muscles so you can grow muscle and lose fat. It’s imperative to not eat a really low fat diet while training because it will affect your body’s natural muscle building and fat burning hormones. The healthy fats that you eat in your diet will help you recover faster from your workouts while also helping you increase strength. Healthy fats such as olive oil, avocado, and nuts help your body to produce testosterone naturally so don’t skimp out on these.
ABOUT THE AUTHOR
www.thegymatcitycreek.com Greg Marshall is the sales and personal training manager at The Gym at City Creek, Salt Lake City, and The Gym at Station Park, Farmington, UT. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at email@example.com
THE 5 POUNDS CALENDAR
PICK YOUR MONTH AND INSERT THIS PLAN TO LOSE AT LEAST FIVE POUNDS No gym required, and no fitness fanaticism; it’s simple. Quit watching the trendsetters and be one yourself. *This calendar is for those in decent physical condition who are looking to feel better and weigh a little less. As always, please consult your physician before you begin any new fitness or food plan. 20 HEALTHY MAGAZINE
1. NO SODA 2. At least three workouts every Monday–Friday, even if the days get mixed up. 3. If you must replace a calendar meal with something else, eat some combination of foods included in the rest of the calendar. Obviously it will be hard to follow this calendar exactly. Maybe you loathe boiled eggs, or you just forget to buy some stuff on the list, or you just don’t want to throw a baseball. If you don’t like a food, replace it with something else you see on the calendar. If you don’t like a workout, replace it with something else you see on the calendar, or some equivalent exercise. Of course this calendar doesn’t capture the broad scope of healthy foods and activities, so if you like rock climbing, do that instead of running, and if you love Asian food, eat a healthy curry instead of chicken and rice. The point of this calendar is to provide simple options that anyone can use for an entire month.
(*This calendar is for those in decent physical condition who are looking to feel better and weight a little less. Any weight loss endeavor should begin with a consultation with your doctor.)
Breakfast: Oats, honey, berries, milk
Breakfast: Granola, milk, grapefruit
Breakfast: Cream of wheat, berries, milk
Breakfast: Yogurt, granola
Breakfast: Smoothie: oats, mango, honey, milk
Breakfast: Boiled eggs, toast, orange juice
Lunch: Roasted/baked squash with garlic, butter, bread
Lunch: Hummus, pita bread, carrots
Lunch: Cheat day! Eat out, but make sure you’re getting something from multiple food groups
Breakfast: Vegetable and cheese omelet, orange juice, toast
Lunch: Squash, butter, milk, wheat bread
Lunch: Salsa and corn chips
Lunch: Cheat meal! Pizza, but try one that isn’t from a chain
Dinner: Chicken, rice, zucchini Workout: Rest Snack: Dried mango
Dinner: Pork chops, potatoes, asparagus Workout: Pushups: 3×10 Run: 1.5 miles Plank: 3×40 seconds Snack: Apple sauce
Dinner: Fried/grilled chicken salad, vinaigrette dressing
Lunch: Crackers and cheese, plus some fruit
Dinner: Chicken, rice, zucchini
Dinner: Shrimp, pasta, red sauce, peas
Workout: Play catch with a friend
Workout: Body squats: 3×15 Jump rope: 10 minutes
Snack: Dried apricots
Snack: Edamame peas
Workout: Go for a 20-minute walk Snack: Mixed nuts
Dinner: Couscous, chicken, lemon, asparagus Workout: Pushups: 3×10 Run: 1.5 miles Plank: 3×40 seconds Snack: Carrots
Dinner: Salmon, rice, lemon, peas Workout: Go hiking, minimum of 2 miles Snack: Popcorn (easy on the salt and butter)
Breakfast: Vegetable and cheese omelet, orange juice, toast
Breakfast: Yogurt, granola
Breakfast: Cream of wheat, berries, milk
Breakfast: Smoothie: oats, raspberries, honey, milk
Breakfast: Boiled eggs, toast, orange juice
Breakfast: Oats, honey, berries, milk
Breakfast: Smoothie: oats, raspberries, honey, milk
Lunch: Tomato soup, bread, celery
Lunch: PB&J sandwich on wheat bread, banana
Lunch: Squash, butter, milk, wheat bread
Lunch: Cheat day! Eat out, but make sure the meal is balanced
Lunch: Crackers and cheese
Lunch: Squash, butter, milk, wheat bread
Lunch: Cheat weekend! Hamburger, but easy on the greasy fries
Dinner: Chicken and asparagus
Dinner: Shrimp, pasta, red sauce
Dinner: Chicken, rice, zucchini
Dinner: Salmon, rice, asparagus
Dinner: Pork chops, potatoes, zucchini
Workout: Pushups: 3×12 Run: 2 miles Plank: 3×50 seconds
Workout: Go to a park and play (soccer, frisbee, jungle gym, swings, etc.)
Workout: Body squats: 3×20 Jump rope: 15 minutes Plank: 3×50 seconds
Workout: Pushups: 3×12 Run: 2.5 miles
Workout: Go bike riding, minimum of 6 miles
Snack: Almonds, dried apples
Snack: Carrots, banana
Snack: Bell pepper
Breakfast: Fried potatoes, eggs, bacon, orange slices
Breakfast: Cream of wheat, blueberries, milk
Breakfast: Vegetable and cheese omelet, orange juice, toast
Breakfast: Smoothie: oats, mangos, honey, milk
Breakfast: Yogurt, granola
Breakfast: Boiled eggs, toast, grapefruit
Breakfast: Smoothie: oats, berries, honey, milk
Lunch: PB&J sandwich on wheat bread, banana
Lunch: Couscous, chicken, lemon, peas
Lunch: Cheat day! Eat out, but not fast food.
Lunch: Tomato soup, celery, bread
Lunch: Couscous, chicken, lemon, vegetables
Dinner: Shrimp, pasta, red sauce
Dinner: Fried/grilled chicken salad
Workout: Play catch for 30 minutes
Workout: Body squats: 3×25 Jump rope: 15 minutes Plank: 3×60 seconds
Workout: Soccer or badminton at the park
Workout: Pushups: 3×15 Run: 3 miles
Snack: Edamame peas
Snack: Almonds, orange
Snack: Apple sauce
Snack: Salsa and corn chips
Snack: Dried apples and Wheat Thins
Breakfast: Oats, honey, blueberries, milk
Breakfast: Vegetable and cheese omelet, grapefruit, toast
Breakfast: Yogurt, granola
Breakfast: Oats, honey, strawberries, milk
Lunch: Cheat meal! Go out to eat, but not to a burger joint.
Lunch: Salad with nuts and cheese.
Dinner: Pork chops, potatoes, asparagus Workout: Rest Snack: Cheat snack! Brownies
Lunch: Salad with nuts and cheese. Dinner: Salmon, rice, lemon, squash Workout: Rest Snack: Mixed nuts, plus something chocolate (you deserve it) 22 Sunday
Lunch: Tomato soup, celery and bread Dinner: Chicken, potatoes, asparagus Workout: Pushups: 3×15 Run: 2.5 miles Plank: 3×60 seconds Snack: Cashews and dried pineapple 23 Monday
Dinner: Chicken, rice, green beans
Breakfast: Breakfast: Breakfast: Eggs, toast, sausage, orange juice Cream of wheat, blackberries, milk Smoothie: oats, bananas, peanut butter, honey, milk Lunch: Lunch: Carrots, fruit, hummus, pita bread Lunch: Tomato soup, bread, celery Salsa and corn chips, some fruit Dinner: Dinner: Dinner: Chicken and asparagus Salmon, rice, lemon, squash Fried/grilled shrimp salad, tomatoes Workout: Workout: Pushups: 3×20 Rest Workout: Run: 3 miles Toss a Frisbee Plank: 3×70 seconds Snack: Cheat snack! Ice cream Snack: Snack: Banana, cashews Bell pepper 29 Sunday
Breakfast: Eggs, toast, bacon, orange juice
Breakfast: Oats, honey, blueberries, milk
Lunch: Tomato soup, celery, bread
Lunch: PB&J sandwich on wheat bread, banana
Dinner: Fried/grilled chicken salad, tomatoes Workout: Rest Snack: Hummus and pita bread
Dinner: Chicken, rice, zucchini Workout: Pushups: 3×25 Run: 4 miles Plank: 3×90 seconds Snack: Crackers, cheese, dried fruit
Lunch: Couscous, chicken, lemon, vegetables Dinner: Chicken, rice, zucchini Workout: Body squats: 3×25 Jump rope: 20 minutes Plank: 3×70 seconds Snack: Dried apricots and mixed nuts
SHOPPING LIST BREAKFAST: 1 gal. Orange Juice 10 c. Oats 2 lbs. Granola 1 box Cream of Wheat Honey 4 Bananas 4 Oranges 2 Grapefruits 1 lb. Blueberries/raspberries/blackberries/ raspberries/strawberries 1 lb. Mangos (frozen) 4 gal. Milk ½ gal. Apple sauce 2 lbs. Potatoes 2 loaves wheat bread 1–2 dozen eggs
Dinner: Fried/grilled chicken salad Workout: Shoot hoops on a basketball court Snack: Edamame peas
Lunch: PB&J sandwich on wheat bread, banana Dinner: Pork chops, potatoes, asparagus
Snack: Apple sauces
Dinner: Chicken, rice, squash
Dinner: Chicken, rice, zucchini
Workout: Go for a walk
Workout: Pushups: 3×20 Run: 3.5 miles
Edamame peas and an orange
Snack: Salsa, corn chips
Dinner: Pork chops, potatoes, green beans Workout: Go swimming, minimum of 8 laps.
Dinner: Shrimp, pasta, red sauce, asparagus Workout: Go hiking, minimum of 4 miles Snack: Popcorn
Almonds, dried apples
*This is not a one-trip shopping list. Perishables will need to be purchased in increments every week. These are all the foods you’ll consume this month. LUNCH: Squash (spaghetti, acorn or yellow) Tomato soup Corn chips (preferably low fat/ sodium content) Salsa Celery Jelly Peanut butter Crackers (preferably whole grain) ½ lb. Cheese (preferably low fat/ sodium content)
DINNER: 8-10 lbs. Chicken 2 lbs. Shrimp 2 lbs. Salmon 3 lbs. Pork 3 Zucchinis 2 Bell peppers 2 lbs. Rice 1 qt. Red sauce 2 Lemons 1 lb. Couscous 1 lb. Asparagus 1 lb. Peas/green beans (frozen) 2 Tomatoes Pasta Lettuce/spinach Vinaigrette dressing
SNACKS: Carrots Apple sauce 2 lbs. Mixed nuts/almonds/ cashews ½lb. Dried apricots ½lb. Dried mango ¼ lb. Dried pineapple 1 lb. Dried apples Hummus Pita bread Edamame peas Popcorn
T RA Fitbit Charge HR Accuracy, reliability and ease of use make this one of the best fitness trackers available. Along with the usual fitness metrics, you can also link this device up with your smartphone, to see things like caller ID. The display is discreet, and the band itself won’t be an eyesore for your outfit. The battery lasts 4-5 days.
H A E 5 T WE B S E
E K AC
Microsoft Band If you want your fitness band to be a little more than just a fitness tracker, the Microsoft Band is a good option. The band has numerous sensors to provide accurate biometrics, but also provides GPS access, phone and text notifications, weather, and more.on a sharp screen display. This device is like a fitness band/smartwatch hybrid. The app that comes with the band is clean and simple. Be aware that because of its smartwatch aspects, you may need to charge this band every day.
Garmin Vivofit 2 This is the band that many reviewers are saying is the best available. The battery lasts for a year, you can swim while wearing the band, it is compatible with all software, and the metrics are sharp.
Garmin Vivosmart Comfort is one of the biggest barriers for people thinking about getting a fitness tracker wristband of some kind. The Vivosmart is among the most comfortable bands out there, without sacrificing any quality in the metrics and reporting. There are no buttons; the screen is activated by tapping twice. A simple swipe takes the user through various screens. The reporting is useful yet simple, and includes sleep metrics.
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Jawbone UP2 The Jawbone fitness trackers are subtle and even stylish, which can’t be said for many other wearable trackers. The UP2 is great at reporting the basic biometrics that most people want to know, without adding unnecessary buttons and confusing navigation. The battery lasts about six days.
Article sponsored by Arches Health Plan— the only member governed non-profit healthcare company in Utah. Arches Health Plan’s primary focus is to provide their members with the best care at the lowest cost possible. For more information, contact Arches at 877.334.4873 ArchesHealth.org
Wellness Sensitive Mouth
Teeth a little more sensitive lately? You may be surprised to hear that tooth sensitivity is not a factor of growing old. In fact, tooth sensitivity is highest between the ages of 25 and 30. Factors include brushing too hard, tooth whitening products, plaque build-up and tooth decay. Here are some steps to keep your tooth sensitivity under control. Watch your diet: Highly acid foods will dissolve enamel and increase sensitivity. Relax your jaw: Use a mouth guard to avoid grinding or clenching your teeth. Go easy on your teeth: Treat your teeth to a soft bristled brush. Brush gently, especially around the gum line to avoid removing more gum tissue.
IN THE LOOP TAKE NOTE OF
Signs of a Stroke Four out of 10 adults don’t know that a stroke occurs in the brain, and 17 percent can’t name a single symptom, according to a National Stroke Association survey. That knowledge gap could be deadly, especially in light of t-PA, a clot-dissolving drug, which must be taken within three hours to be most effective. Early warning signs are: blurry or double vision or loss of vision in one or both eyes; numbness, weakness or lack of control in one side of the body or face; slurred speech or difficulty speaking or comprehending others; dizziness, lack of coordination or trouble walking; and severe, sudden headaches.
ONE WORD SOLUTION
The American Journal of Physiology says men and women sleep very differently. Men use about 11 percent more energy to sleep than women do, which accounts for most of the difference in total daily energy expenditure and where extra calories go.
HEARING LOSS (NOT) ALL FUN AND GAMES
Sure, video arcades are fun, but the gun blasting noise level could be detrimental to your hearing in the long run. While kids are blowing up bad guys or turning space aliens into Swiss cheese, the estimated noise level in the arcade is over 90 decibels at least 90 percent of the time, according to a study from Gifu University School of Medicine in Japan. A person could safely tolerate that volume for about an hour. That would produce some hearing loss, but it would only be temporary. However, the journal Industrial Health says, prolonged exposure — what you would get if you were working at an arcade or saving Alpha Centauri from the Deepspace Pirates at the 18th level — can cause permanent hearing loss unless you wear ear plugs. Facebook.com/HealthyMag
LAUGH AWAY HIGH BP Lowering your blood pressure may be as easy as watching your favorite comedy. Researchers at Osaka University in Japan found that music and laughter “treatments” reduced blood pressure immediately after listening to music or laughing and also after three months of one-hour treatments every two weeks. In the study, those who sang, listened and stretched to music experienced a drop in blood pressure of nearly 6mmHg. Those who laughed had their blood pressure drop by nearly 7mmHg. So next time your doctor tells you to lower your blood pressure, start tuning into your iPod and telling more jokes.
PERCENT INCREASE OF COSMETIC SURGERY PROCEDURES IN THE U.S. BETWEEN 2009 AND 2010. BREAST AUGMENTATIONS WERE THE NUMBER ONE PROCEDURE PERFORMED. Source: webmd.com
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10 FASHIONS YOU
THOUGHT WERE DEAD BUT ARE VERY ALIVE
Jumpsuits Picking out shorts/pants to match a shirt seemed to be too much work for some girls in the ‘80s, so what did designers do? They made fullbody articles of clothing, and named them jumpsuits. Fast-forward to 2015, and jumpsuits are back with a stylish vengeance. You’ll look fly and everyone will envy how absolutely comfortable you look.
Denim On Denim
It’s been a few decades since someone wearing jeans looked at a denim jacket and said “this is what my outfit needs.” However when Kim Kardashian wears nothing but denim, you know it is on its way back.
The Quiff This 1950’s hairstyle is back and it won’t take you long to notice on men everywhere. What guy doesn’t want to look like James Dean or Justin Timberlake?
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Overalls Overalls ditched the farm and jumped into the fashion scene way back in the 1980’s. Like most fashions in the eighties it came and went and the world breathed a sigh of relief. Overalls are making a come back, however, and thankfully they are taking some more flattering cuts.
High-Water Pants These pants were once the most blatant sign that someone was a nerd, and were sure to get made fun of. In 2015 the nerd look is very trendy and these pants are most often paired with colored socks.
Oversized Shirts, Blouses and Sweatshirts
Another fashion that took off in the ‘80s was very loose fitting shirts coupled with tight leggings, equally tight jeans or a mini-skirt. This fashion is now very modern and can be seen on celebrities everywhere.
Mom Jeans In 2003 Saturday Night Live did one of their classic commercial skits advertising Mom Jeans with a line that says, “This mother’s day give her something that says, I’m not a woman anymore, I’m a mom.” Well truth is stranger than fiction. Mom jeans are genuinely in style—stores like Forever 21 have a “Mom Fit Jean” with a 20-year-old model in the picture.
Huge Glasses Every child has seen their parents as teenagers rocking glasses bigger than their heads and thinking how terrible they look. Big frames are back and have never been cooler, to the confusion of parents everywhere. While they aren’t quite as big as they were decades ago, you can’t miss them.
Polka dots really entered the fashion scene in the late 1920’s. Disney even put polka dots on Minnie Mouse. Polka dots were all the rage in the ‘50s and ‘60s, and in 1962 Marvel even came up with a villain named Mr. Polka Dot who uses his dots to fight Batman and Robin. Today Polka dots could not be more fashionable and even men wear them on ties and socks.
Neon is appearing again, especially in sportswear where being seen by cars is a prominent secondary goal after style. If you hate neon and camo, image search “neon camo.” Apologies in advance for any retina damage.
Health Trends People Cluelessly Follow
From gluten to weightlifting to Tylenol, you might be headed for a bewildered demise WRITTEN BY TAYLOR SMITH
THERE COME TIMES IN ALL OUR LIVES WHEN WE MUST TAKE AN INVENTORY OF OUR HABITS AND THE TRENDS WE FOLLOW. Making that mental, or sometimes literal, list of things we need to improve upon is an important part of living a healthy lifestyle. Whether it’s our workout routine, our eating habits, or more generally our lifestyle, we sometimes do unhealthy things without fully considering the ramifications, or because we actually think they’re beneficial. The following are six trendy beliefs that might reveal a disparity between what you believe and what is actually true.
TRENDY NUTRITION BELIEFS
1 “GLUTEN IS THE DEVIL IN DISGUISE”
2 “SUGAR IS THE DEVIL IN DISGUISE”
Gluten has taken quite the bad rap lately. It’s not all for nothing, especially as we learn more about Celiac disease. Many people are cutting gluten out of their diet and claiming they feel better than ever, and even though I’m not one to burst anyone’s bubble (especially when it comes to trying to live a healthy lifestyle), there are some risks in needlessly cutting gluten out of your diet.
I could say, “return to point 1” and that would almost be enough. There are, however, a few things that need to be said about sugar. First of all, I’m not trying to redeem the health value of sugar because that wouldn’t end well for me. On the contrary, I’m simply trying to make a larger point about nutrition—it’s all about balance and moderation. We might (and probably do) consume too much sugar. But cutting sugar out of our diet entirely to reach our nutrition goals might not be necessary. Calories from sugar are no different than calories from fats and proteins. When it comes to weight loss or good nutrition it doesn’t have to be a miserable journey of self-denial, a veritable life in the wilderness living off of vegetables and little else. In the end it’s all about calorie input vs. calorie output. If you can watch how much you snack and try to limit the treats, your weight loss and general nutrition goals are still very achievable. Simply put, sugar can have a place in a healthy diet, as long as it’s in moderation.
“The major risk is that by cutting out gluten you’re also depriving yourself of a primary source of folate, which can lead to an increased risk of heart attack and pre-natal problems for pregnant mothers. Additionally, folate deficiencies can result in weakness, loss of appetite, headaches, heart palpitations, or even anemia.”
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TRENDY FITNESS BELIEFS
“NO PAIN, NO GAIN” It sounds simple enough, but talk to a fitness expert or personal trainer and they’ll tell you that the jury might still be out on this one. Let’s remember, though, that, as in all things, determining what the word pain means is very important. Pain shouldn’t equal injury, ever. Muscle burn? That’s a different story. Herein lies the confusion. I think just about every fitness expert is going to say they’re simply trying to push people to their limits in order to make progress. They definitely don’t mean that you should keep working out until you injure yourself. Moreover, many wrongfully assume that unless you’re sore the next day, your workout was a waste. It’s true, Delayed Onset Muscle Soreness (DOMS) is a good indication that you fatigued your muscles, and if you’re trying to bulk up, it might be what you’re shooting for. It is not, however, the only indication of progress in terms of building strength and endurance. It’s all about working smarter, not harder.
“LIFTING WEIGHTS WILL MAKE WOMEN
BULKY” Rest assured ladies, looking like a body builder doesn’t happen overnight. Yet many women still avoid starting a weight lifting regimen because they’re worried they might end up looking like the “Govenator” circa 1980.
“The reality is that women don’t have enough testosterone to get bulky and build extra large muscles. Plus, if you’re skipping the weights, you’re not only missing out on a rewarding workout, you’re also missing out on some great health benefits.” Weight lifting is great for toning your muscles, not to mention it helps strengthen your bones and give you more energy for the demands of your day.
TRENDY LIFESTYLE BELIEFS
5 “TANNING BOOTHS ARE SAFE…AS LONG AS THEY DON’T HAVE UVB RAYS”
We often associate a tan with a “healthy glow,” but there is nothing even remotely healthy about tanning, even if it’s done with UVA rays. In fact, tanning is an almost sure fire way to get cancer. The World Health Organization just moved tanning beds to its list of cancer-causing items. And according to Dr. Celeste Robb-Nicholson, Editor in Chief of Harvard Women’s Health Watch, if you regularly “fake-bake” you are 50 to 100 percent more likely to get skin cancer than those who don’t. Not convinced? Consider this:
“The Skin Cancer Foundation reports that you are 15 percent more likely to develop a melanoma if you have ever used a tanning bed, with that number elevating to 75 percent when the first use is before the age of 35.”
6 “'USE ONLY AS DIRECTED' DOESN’T APPLY TO OTC MEDS” “Federal data also shows that as many as 78,000 Americans are sent to the ER annually with 33,000 of those resulting in hospitalization, all because of acetaminophen overdoses.
Drugs like Tylenol and Ibuprofen are known for being safe painkillers and fever-reducers. Many of us think that if we take it often, we can take more than the recommended dose with no ill effects. What you might not know is that during the last decade more than 1,500 Americans have accidentally and fatally overdosed on Tylenol. Painkillers like Tylenol and ibuprofen are safe drugs—as long as they’re used only as directed and when taken in the proper doses. It’s very important to remember that any over-the-counter drug can cause damage to the stomach and other vital organs if taken in excess. Taking aspirin or ibuprofen, even at their recommended dosages, can lead to stomach bleeding. According to the FDA “taken over several days, as little as 25 percent above the maximum dose—or just two additional extrastrength pills—has been reported to cause liver damage.”
THROUGHOUT HISTORY NILS BOHLIN
Bohlin invented the threepoint seatbelt while working for Volvo as the first chief safety engineer. Seeing that the two-point belts in cars were not sufficient to protect a person, and could even cause internal injuries, he spent a year developing the three-point seatbelt. Every car since 1968 has come with Bohlin’s invention. According to a Volvo press release in 2009, because of this seatbelt, “a million people are estimated to have survived a car accident.” According to the National Highway Traffic Safety Administration seat belts save 13,000 lives in the US every year.
MAURICE RALPH HILLEMAN
This microbiologist genius developed 40 vaccines—more than any other scientist. He created vaccines for diseases that had plagued mankind for centuries, including measles, mumps, chickenpox, rubella, Hepatitis A and B, meningitis, pneumonia, and influenza. He is said by many to have saved more lives than any other scientist of the twentieth century.
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GREG GLASSMAN (1956–) and Lauren Jenai How do you know someone does CrossFit? Just wait and they’ll tell you. The workout program that has already swept the nation and continues to grow was started by one couple in California. Glassman was a gymnast and his first job was in Pasadena, CA coaching gymnastics. He became a trainer for the Santa Cruz, CA Police Department in 1995 and opened his first CrossFit gym in that same year. The get-fit phenomenon is now featured in more than 10,000 gyms worldwide.
These people probably changed your world, even if you don’t know who they are. COCO CHANEL (1883–1971) Gabrielle Bonheur Chanel was born in August of 1883 to an unmarried woman in the ghettos of Saumur, France. Her mother, Jeanne, was a laundry woman and her father, Albert, was a street vendor selling clothes. They lived a very poor nomadic life with little-to-no stability. Gabrielle’s mother died when she was 11and her father sent her to a monastery where she learned how to sew from nuns. Gabrielle started small but steadily progressed up the social ladder by designing hats in 1910. In 1913 Gabrielle had success developing high-end clothes for leisure and sport, and by 1923 she was introduced into the British aristocracy and was on her way to becoming one of the most influential designers and trendsetters of the twentieth century.
ADOLF (ADI) 1900–1978 and RUDOLF (RUDI) DASSLER (1898–1974) These brothers from a small town in Germany started a shoe company in 1924 called the Dassler Brothers Shoe Factory. In 1936 Adi made a pair of running shoes for Olympian runner Jesse Owens, who went on to win four gold medals wearing those shoes. The two brothers eventually split up after World War II and separately started their own companies: Adolf formed Adidas and Rudolf formed one of Adidas’ biggest rivals, Puma.
JAMES H. CLARK (1944–) and JEFFREY T. ARNOLD James Clark founded a company called Healtheon, a company focused on the doctor’s side of healthcare and Arnold founded WebMD, which focuses on the patient side. They merged their companies in 1999 to become WebMD, the revolutionary way people discover what is ailing them. Today the company is worth 1.7 billion dollars and not only focuses on symptoms of diseases but informing the public on health-related topics.
“Elegance is the only beauty that never fades.”
'Over the years I have learned that what is important in a dress is the woman who is wearing it.' ~ Yves Saint Laurent
“The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. True beauty in a woman is reflected in her soul. It’s the caring that she lovingly gives, the passion that she shows and the beauty of a woman only grows with passing years.” ~Audrey Hepburn
t l the righ r i g a e v “Gi she can d n a s e o sh .” he world t r e u q n co M o n ro e ~ M a r il y n
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“You’re never free of self-doubt, no matter how well things are going. There’s always that voice inside you that says, ‘You’re not good enough.’” ~Anna Kendrick
“I live a very normal life. I am a mother, I am a wife. I cook and clean. I do what every other normal person does. I don’t wake up in the morning, look in the mirror and tell myself how great I am.”
“I’d rather be hated for who I am than loved for who I am not.” ~Kurt Cobain
All photos courtesy of shutterstock.com / used with permission.
“The truth is, everyone is going to hurt you. You just got to find the ones worth suffering for.” Facebook.com/HealthyMag~Bob Marley
“I think all women go through periods where we hate this about ourselves, we don’t like that. It’s great to get to a place where you dismiss anything you’re worried about. I find flaws attractive. I find scars attractive.” ~Angelina Jolie
K n o w i n g W h at Yo u E at
Distracted Eaters Eat More Researchers from the University of Liverpool found that people distracted by games, TV or reading eat significantly more than they would otherwise.
Bananas: 4 Things You Didn’t Know 1. There are hundreds of varieties of bananas, many of which aren’t edible. Many contain giant, hard seeds. 2. The Cavendish banana, the one you see in every market, is a hybrid species that can’t reproduce on its own. Human cultivation is the only reason it still exists. 3. The most popular banana before 1960 was different than the Cavendish, but a plant fungus wiped that variety out. 4. The average American eats 27 pounds of banana per year, making them the most popular fruit in the country (more than oranges and apples combined).
Did You Know...
Why Honey Lasts Forever
Not Quite Booming
Archeologists working Egypt discovered pots of honey, thousands of years old, that were not spoiled. How? Honey contains little water in its natural state, meaning few bacteria or microorganisms can survive in it. Secondly, honey is very acidic, which kills off microorganisms. Bees themselves are important in making honey so resilient. When they flap their wings, they dry out the nectar, and they transfer an important enzyme from their bellies to the nectar, which further protects the honey.
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Baby boomers, characterized as being born between 1946 and 1964, have the highest rates of depression, compared to all other generations, a recent Gallup poll shows. One in seven baby boomers say they are currently being treated for depression.
Creating Our Food
US farmers planted about 169 million acres of genetically modified crops in 2013, or about half of all total land used for crops. Herbicide tolerant corn, meaning corn modified to be able to handle certain herbicides, accounted for 85 percent of all corn acreage in 2013. Source: USDA
“A journey is a person in itself; no two are alike. All plans, safeguards, policing, and coercion are fruitless. We find that after years of struggle that we do not take a trip; a trip takes us.” -John Steinbeck
“The most beautiful people we know are those who have known defeat, known struggle, known loss, and have found their way out of those depths.” -Elizabeth Kubler-Ross
“Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and it puts itself in our hands. It hopes we’ve learned something from yesterday.” -John Wayne
“Three grand essentials to happiness in this life are something to do, something to love, and something to hope for.” -Joseph Addison
“The best advice comes from people who don’t give advice.” -Matthew McConaughey
K e e p I t I n Pe r s p e c t i ve
“Courage is grace under pressure.” -Ernest Hemingway
“I know that in life there will be sickness, devastation, disappointments, heartache—it’s a given. What’s not a given is the way you choose to get through it all. If you look hard enough, you can always find the bright side.” -Rashida Jones
“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.” -Thomas Paine
“I tend to think you’re fearless when you recognize why you should be scared of things, but do them anyway.” -Christian Bale
FOOD 1 BLACKBERRIES
Blackberries are notable for their high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. Blackberries are well-ranked for having strong antioxidant levels, and also contain copious amounts of omega-3 and omega-6 fatty acids.
TOP 5 FRUITS
YOU SHOULD BE EATING
Expert reveals how eating the wrong fruits can be worse than eating none at all.
n apple a day just doesn’t cut it anymore, and too many apples could make you fat. That’s the advice of Iva Young, a nutritional expert who warns that the wrong kinds of fruits can actually do more harm than good. “We really should be smart about the fruits we consume,” said Young, author of Healthy Mom. “After all, remember that fruits are very similar to breads, pastas, rice and other high carbohydrate-rich foods in that fruits are high in carbs. That is one reason why we should only consume a certain amount and choose the fruits that are lower in sugar. If you pick the right fruits and eat the proper portions, then you will give your body what it needs and it will benefit greatly from your efforts.” So, which fruits offer the biggest health boost? Young named the following fruits, all of which are comparatively low in sugar, as her top five:
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Strawberries are low in calories compared to many other fruits and are a good source of fiber. They are also an excellent source of vitamin C and flavonoids, promoting lots of antioxidant activity in the body.
Oranges are an excellent source of vitamin A and C, as well as powerful antioxidants. Oranges also provide a good source of fiber when the pulp is consumed. The white pith of the orange also contains flavonoids, and some doctors are even using extracts from the pith to help fight certain types of cancer.
Kiwi is a rich source of vitamin C and vitamin K, which is a natural blood thinner. It’s also a good source of potassium, just slightly less than that of a banana. Potassium is one of those nutrients that’s absolutely essential for heart health, yet many people don’t get nearly enough. Kiwi also delivers a mild laxative effect, possibly because of the high level of dietary fiber.
Raspberries are an excellent source of fiber, offering 30 percent of our recommended daily value, 8 grams per serving. Raspberries are also a rich source of vitamin C, with about 50 percent of our daily value. In addition, they are a rich source of manganese, delivering 60 percent of what we should have each day. Raspberries rank near the top of all fruits for antioxidant strength and contain many anti-disease properties if consumed regularly, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration associated with aging, according to Iva.
“Sugar is also something that you should keep your eye on, because it affects the health of your teeth and the functioning of your hormones, specifically leptin,” she added. “Leptin is the important hormone responsible for telling the body that you should stop eating. With excess amounts of sugar in your body, the amount of leptin is diminished, which causes you to overeat. Excess sugar also has been known to cause intestinal issues increasing the chances of bloating, which causes your stomach to stick out and look like you have extra fat. That’s how consuming too many sugar-rich fruits can actually make you look fat and make you feel less healthy than if you didn’t eat any fruits at all.”
ABOUT IVA YOUNG: Iva Young was born in Munich, Germany, and her family moved to Toronto, Canada, when she was two years old. Her parents grew up in Croatia, so she grew up eating traditional high-fat Croatian and German meals. That upbringing helped spark her passion for nutrition and natural health. She holds a bachelor’s degree in Kinesiology and health promotion from California Polytechnic University.
Fool-proof your restaurant experience with our healthy guide to eating on the go. BY HEALTHY-MAGAZINES.COM
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
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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 (or fun!?) These words mean calories, not to mention the presence of unhealthy fats and tons of 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.
20 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 hamburger 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 Steak Stroganoff. It packs 1030 calories.
Better Idea: If you’re craving a tropical salad,
Best idea: The small Chicken Noodle Soup with 150 calories and 2 grams of fat.
Best idea: Bahama Mamma’s Tortilla
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. It has 510 calories and 13 grams of fat.
Find it: noodles.com
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. Find it: rumbi.com
Sugar raises insulin levels, which tells the fat cells to make the body bigger. Insulin drives obesity to take up space, to take up fat, and to make more fat out of glucose. Dr. Benjamin Bikman
40 HEALTHY MAGAZINE
W RITTE N B Y DER E K J ACO BS
COURT AS A KID, GOING TO THE GROCERY STORE WITH MY MOM WAS MORE LIKE A COVERT OPERATION TO SEE HOW MANY FRUIT SNACKS AND GUSHERS MY TWO LITTLE BROTHERS AND I COULD SNEAK INTO THE CART. OF COURSE, ONCE WE GOT HOME SHE WOULD PUT EVERYTHING AWAY AND THEN INTERROGATE US ABOUT WHO WOULD PUT SUCH “POISON” IN THE CART. SHE WOULD HIDE THE FRUIT SNACKS, BUT WE WOULD EVENTUALLY FIND THE STASH AND EAT LIKE KINGS.
My mother abhorred sugar. While I know dentist bills aren’t fun to pay, there was something deeper, something I’m sure she told me hundreds of times that I tuned out disinterestedly.
dessert-hungry eyes and excusefilled brain.
Sugar has everything going for it: looks, great taste, and you can put it on anything. It makes sense why we don’t want to believe that sugar is bad for us. Then America started getting more and more obese, and there had to be a culprit, so we blamed fat.
This lack of fat caused some foods to not taste as good and to not be as satisfying, so food manufacturers simply added sugar or high fructose corn syrup to make up the difference. Now, the average American eats somewhere in the neighborhood of 100 pounds of sugar a year, an absurdity with serious health consequences.
After fat was demonized for causing obesity the effects were huge and fat free products shot up everywhere. At the same time, sugar flew right under the radar, right under our noses, protected by our insatiable sweet tooth,
Examining the evidence and prosecuting the suspect won’t be easy, we may not like the final verdict and I might run out of clichés, yet this has to be done: I’m putting sugar on trial.
Known Aliases: Raw Organic Cane Sugar, Brown Sugar, High Fructose Corn Syrup, Agave Syrup, Evaporated Cane Juice, Coconut Sugar, Sucrose History: Sugar (sucrose) is actually a combination of two molecules: glucose and fructose. This is important to know because glucose and fructose are used by the body in very different ways. The body can use glucose as fuel for any cell in the entire body, whereas fructose can only be processed by the liver.
The prosecution will call an expert consultant. Expert Witness: Dr. Benjamin Bikman, professor at Brigham Young University with a master’s degree in Physical Science and a PhD in Bioenergetics. Sugar is the perfect storm for obesity because not only can sugar be converted into fat, but it raises insulin levels which, as Bikman explained, “tells the fat cells to make the body bigger. Insulin drives obesity to take up space, to take up fat, and to make more fat out of glucose.” Glucose and fructose both create the same amount of fat; the critical difference is where the fat is stored. Glucose creates fat that is stored beneath the skin (the visible kind). Fructose causes a much more dangerous kind of fat the surrounds the liver, kidney, muscles, and other organs. “Fructose, gram-for-gram is more lethal than glucose, and fructose is what people want to put in something because that is what is sweet. Glucose itself is only mildly tasty,” Bikman said.
THE CHARGES PP
Theft: Robbery of will power
Vandalism: Plastering fat on the walls of the liver
Murder: Key cause of Type 2 diabetes, which has killed people
Assault: Directly leads to Type 2 diabetes which can cause blindness or cause destruction to limbs
Attempted Murder: Billions of attempted murders every day
Perjury: Provided false testimonies of its harmlessness
Assault with a Deadly Weapon: Sugar cubes and soda pop
Drug Trafficking/Distribution: Sucrose can have a similar effect on the brain as heroine, some research suggests.
Continued on next page>>>>>>>>>>
<<<<<< Continued from previous page
ARGUMENTS: THE DEFENSE FOR SUGAR 1.
Sugar comes from sugarcane, maple trees, bees, and other natural things. How can it be that bad? This sugar from natural sources and contains a lot of nutrients we can use.
Fruit has lots of fructose in it and fruit isn’t bad for you.
The body uses glucose very quickly as a fuel source because it can be used by any cell in the body. This is very useful for things like IV’s.
Animal fat is the real enemy.
COUNTERARGUMENTS: PROSECUTION AGAINST SUGAR 1.
It’s no accident that honey, which is pure fructose, is protected by “little buggers that want to kill you,” according to Bikman. “I think that it is Mother Nature saying if you want some honey, you are not going to have a lot of time to get it and it will come at a high cost.” In other words, nature isn’t set up to have us consume mountains of sugar.
Bikman explains that fruit has fructose, but that fructose comes with a lot of water from the plant and, even more importantly, a lot of fiber. This composition changes the rate at which we absorb the fructose.
Animal fat can certainly cause some damage when consumed in high quantities. But, Bikman explains, animal fat isn’t at the root of obesity. “A mammal cannot get fat on fat alone. It’s impossible,” he says. “Gram for gram the calories from sugar are more fattening than the calories from fat.”
VERDICT: GUILTY AS CHARGED Eating large amounts of sugar causes a large spike in the body’s insulin levels because insulin’s purpose is to clear the blood of glucose. This unhealthy insulin level causes fat to be stored in all parts of the body. Dietary fat, however, does not change the insulin levels in the body. “It is definitive, you cannot get fat unless insulin is high,” Bikman said. Therefore, eating fat alone doesn’t lead to obesity. Sugar is a key contributor to obesity and obesity can lead to diabetes and other chronic health conditions, many of which can be fatal.
WHAT CAN WE DO? The biggest craving for sugar comes when you get hungry, so if you do not get hungry then sugar will not be as big of a temptation. Hunger seems like a hard thing to avoid, but this has everything to do with how much fat you consume. Making sure you consume adequate amounts of healthy fat (20–35 percent of caloric intake for adults) will help you feel full and satisfied for longer, which can eliminate the craving for sugar. Dr. Bikman recommends eating three meals a day and eating enough fat to be satisfied until the next meal.
42 HEALTHY MAGAZINE
BREATHING AT HOME Indoor Air Quality Another important aspect of our national air quality debate 44 HEALTHY MAGAZINE
AIR QUALITY IS A HOT TOPIC WHERE OUR SKIES ARE OFTEN FILLED WITH SMOG. WHILE PLENTY OF PEOPLE TALK ABOUT HOW POLLUTED THE AIR IS OUTSIDE, WHAT GOES UNSAID IS HOW THE AIR WE BREATHE INSIDE OUR OWN HOMES AFFECTS OUR HEALTH. HERE ARE SOME COMMON, HARMFUL CHEMICALS CIRCULATING IN HOUSEHOLDS: TRICHLOROETHYLENE From: Printing inks, paints, lacquers, varnishes, adhesives, and paint remover. Effects on humans: Dizziness, headaches, and nausea. FORMALDEHYDE From: Paper bags, wax papers, paper towels, napkins, particle board, plywood, fingernail polish, fiberglass, and synthetic fabrics. Effects on humans: Irritation of the eyes, nose, skin, and throat. BENZENE From: Cigarette smoke, dyes, detergents, drugs, resins, synthetic fibers, vehicle exhaust, glue, paint, and pesticides.
Effects on humans: Irritation to eyes, drowsiness, dizziness, and headaches. According to the World Health Organization, chronic exposure to benzene is a well-established cause of cancer. XYLENE From: Tobacco smoke, vehicle exhaust, leather products, paint products, and printing products. Effects on humans: Headaches, dizziness, and nausea. AMMONIA From: Window cleaners, floor waxes, and fertilizers. Effects on humans: Eye irritation, coughing, and sore throat. Sources: Agency for Toxic Substances and Disease Registry, NASA.gov, lovethegarden.com, www.epa.gov
A E L
978 1 – 60 t… om 19 –1960 a h t r 940 ms ilt f i 1 u a l b c m 0 s EPA home t fro re 194 l i e u h f T es b lt befo %o m 4 o i 2 gg of h s bu hem. e % m t 69 f ho int in gg o 87% ead pa gg l ain t n co
A P D
WHAT ABOUT LEAD? Paint is in every house, apartment, and business building in the modern age. And if you are living in an old house, the paint that first donned the walls may have lead in it. Until it was banned in 1978, lead was regularly used in paint. Old, dried paint can deteriorate and release lead-laden dust particles into the air. Ingesting lead can cause serious harm to all parts of the body, especially the nervous system, which is why it is especially harmful for children who are still developing. If the paint is covered in layers of new paint then there may not be much to worry about. However, if you see cracking, chipping, or any deterioration at all in the lead paint, action needs to be taken for the safety of all in the home, especially young children who have a tendency to eat whatever they find. According to the EPA, lead exposure has been related to learning problems, lower IQ, slowed growth, and hearing issues. Lead dust isn’t the only kind of dust that can be harmful. Excessive amounts of both inorganic and organic dust of any variety can be problematic. The body has multiple systems to protect the lungs from ingesting dust, but severely poor air quality in the home can result in dust particles deep within the lung, which is dangerous. Dust damage to the lungs is often an occupational issue.
RADON If only vacuuming collected every health threat in your home. Unfortunately not all indoor air pollution is seen like smog or dust. Radon is one of those nearly undetectable killers. The EPA identified Radon as a serious risk to air quality. This radioactive gas is responsible for the second most cases of lung cancer, first being smoking. About 21,000 people die a year from radon exposure. Basements are a common place for radon, so having your home tested is the only definitive way to know if you are at risk. Read more: www.epa.gov/radon/pdfs/zonemapcolor.pdf
And speaking of lung cancer, smoking in your home is among the worst things you can do for air quality. INDOOR AIR QUALITY CHECKLIST PP PP PP PP PP PP PP
Lead paint check Good vacuum Good housekeeping habits Don’t smoke Good humidifier House plant Open windows often to let fresh air into your home
PEACE LILY Helps clear: Ammonia, Xylene, Benzene, Formaldehyde, and Trichloroethylene FLORIST’S CHRYSANTHEMUM Helps clear: Ammonia, Xylene, Benzene, Formaldehyde, and Trichloroethylene ENGLISH IVY Helps clear: Xylene, Benzene, Formaldehyde, and Trichloroethylene BARBERTON DAISY Helps clear: Xylene, Benzene, and Formaldehyde CHINESE EVERGREEN Helps clear: Benzene and Formaldehyde LILYTURF Help clear: Xylene, Ammonia, and Formaldehyde Source: NASA.gov, lovethegarden.com Note: The Peace Lily, Florist’s Chrysanthemum, English Ivy and Chinese Evergreen cause unpleasant symptoms in cats and dogs when ingested. Owners of house pets be warned.
BETTER AIR FRESHENERS
Dust and dirt particles inside are comparable to smog outside, which is why the type of vacuum you use is so important. Using a vacuum with a HEPA (High-Efficiency Particulate Arrestance) filter ensures that dust and dirt is not spewed into the air again through the vacuum’s exhaust. On that note, brooms throw a lot of dust in the air, so use them with caution.
Air fresheners have recently been identified by the National Resources Defense Council as containing phthalates. These hazardous chemicals have been “known to cause hormonal abnormalities, birth defects, and reproductive problems,” according to the NRDC.
Placing a large floor mat at the entrance to your home where family and guests alike can remove their shoes is vital. That keeps the “indoor smog” that hitches rides on people’s shoes outside where it belongs.
In a test of 14 different air fresheners, 12 were shown to contains phthalates, while Febreze Air Effects Air Refresher and Renuzit Subtle Effects contain none. For the full list visit www.nrdc.org.
Plants for Clearing the Air
To see the State of the Air Report go to www.stateoftheair.org
Instead of using air fresheners, try natural ways to fill your home with nice smells.
1. Burn essential oils in an oil burner. 2. Place a bowl of vinegar in the kitchen to absorb strong kitchen smells. 3. Boil cinnamon sticks and lemon or orange peels. 4. Sprinkle vanilla, orange, lavender, peppermint, or other pleasant oils onto the air filters in your home; the passing air will then be scented, giving your whole house a great smell.
-MYTH OF THE MONTH -
Do Expired Medications Work?
46 HEALTHY MAGAZINE
A guide to medications that are past their prime.
e’ve all experienced it: reaching into the cabinet only to find medicine labeled with an “EXP” date from the past, not the future. Here lies the choice: go to the doctor and get a new prescription, or just use the old stuff? The FDA warns that we shouldn’t be tempted by expired medications. “Using expired medical products is risky and possibly harmful to your health,” they write. “Expired medical products can be less effective or risky due to a change in chemical composition or decrease in potency.” In other words, you might not be getting the pharmaceutical boost you need to fight whatever ailment you face. The FDA goes on to explain that humidity and other issues of storage can also influence the effectiveness of medicines. The moral of the story here is that medications aren’t like little rocks that don’t change for a thousand years. But some argue that the expirations dates on drugs are a little too cautious. A 2012 study from the University of California, San Francisco analyzed prescription drugs that were 3–4 decades old and found that most remained just as potent as they were when created. Most drugs have an expiration date within one to five years. As one of the study’s researchers explained to CNN, however, the expiration date only indicates the manufacturer’s guarantee of potency, not an estimate of shelf life. So are we all throwing away perfectly good medicine? Most likely. And that represents a burden on everything— from the pharmaceutical industry to consumer bank accounts to the environment—because those drugs often aren’t disposed of properly.
The FDA warnings are valid, however, in that taking depleted medication could be harmful because you may not be getting your needed dosage. “A lot of heart medications are not that stable and shouldn’t be taken after the expiry date, because they are usually, well, life-savers and you want them to work at full potency when you take them,” explains Dr. Andy Peiffer, a men’s health doctor in Salt Lake City. Old drugs don’t turn in to poison though (in most cases). Expired drugs are generally safe, even if they are depleted; in fact CNN reports that there is only one example in medical literature of an expired drug becoming toxic. There are other reasons to get rid of old medications besides the issue of potency, however. Young kids mistake them for candy or take them to emulate parents, Dr. Peiffer says, and older kids often experiment with prescription drugs, especially narcotics and psychotropes (anti-depressants, stimulants). Seniors looking to save money by conserving expired meds also run into issues. “Medication errors, drug interactions and overuse result from this behavior and make the medicine cabinet in grandma’s home a prime target for youths who are drug-seekers,” Dr. Peiffer says. But keeping old medication, within reason, isn’t necessarily bad. “I think that keeping an unopened prescription of pain meds or antibiotics that you may have gotten for some exotic travel but never took can be taken after their expiry date (say, a year or so) provided you consult a doctor and ask if this drug is appropriate for your medical symptoms/problem,” Dr. Peiffer says.
A FEW GUIDELINES: •
If your life is dependent on a drug, don’t rely on expired medications.
If you want to take some over-the-counter drugs for a cold or mild pain, medicines that expired 1-2 years ago are probably fine.
Tablets and capsules tend to be the most stable. Liquid suspension drugs or drugs that need to be refrigerated should be kept up to date.
Store medicines in their original container to preserve potency. Store them in dry, cool places away from sunlight.
Drugs that last well beyond their expiration date: gg Amoxicillin (common antibiotic) gg Ciprofloxacin (common antibiotic) gg Diphenhydramine (antihistamine) gg Hormone drugs gg Steroids
Drugs that don’t last: gg Amoxicillin suspension gg EpiPen, epinephrine (used for anaphylaxis) gg Drugs that contain preservatives, like ophthalmic (eye) drops. gg Insulin, especially after being opened. gg Nitroglycerin (used for chest pain) gg Many heart medications gg Vaccines, biologicals gg Viagra
Authors You Should Know About
Jean Reagan Author: “How to Babysit a Grandpa” New York Times Bestseller
very parent has struggled finding ways to connect the family, but as Salt Lake City author Jean Reagan explains, there’s one simple approach to that otherwise difficult task. “Reading a book is like the shortcut easiest way to do it. It’s like the cheating way to get an easy, comfortable, magical moment together,” she says. As Jean explains, expensive trips or an elaborate craft project aren’t essential to experience a moment of family togetherness, or to communicate. “[Reading] gives you a basis for commenting on other things that are happening in your life, good things and difficult things,” she says. “It builds a culture of communication.” The moment Jean recognized reading’s influence in her own family is when she knew she wanted to start writing children’s literature. Ten years later, Jean has created a new generation of captivating children’s books in her How to Babysit a Grandpa and How to Babysit a Grandma series, which now includes her recent release How to Surprise a Dad. Something about the books captures the essence of caretaker-child relationships in a delightful way, and the series is quickly securing its spot as a family essential across the nation. But this is ten years and 300 rejected manuscripts later, as Jean explains. In fact, she went five years without essentially zero fruits from her labors; it was like banging her head against a wall, she says.
48 HEALTHY MAGAZINE
In many ways Jean wasn’t a likely candidate be a successful children’s author. Her parents were Presbyterian missionaries in Japan, and Jean grew up speaking both Japanese and English in a predominantly Japanese environment. At an early age, she struggled to read, and recalls vividly the frustration and shame of not being on pace with her peers. When she does visits schools to share her books, she often describes her struggle with learning to read, because she wants to acknowledge the pain many children feel at being slow to catch on. Empathy is a big part of her books as well. “Tapping into that empathy for the children in the world is what I hope keeps my books true to form,” she says. Perhaps this is what kept her going through the years of failure and what makes Jean such an excellent children’s author: what she writes isn’t the result of some hobby, but more an extension of self and her valuable experiences, expressed in childlike simplicity.
4 THINGS ABOUT
Jean Reagan 1. She walks around Liberty Park in Salt Lake City every day. 2. Every year she and her husband are backcountry volunteers in Grand Teton National Park In Wyoming. They live three miles from the nearest road in a cabin without electricity or running water, and patrol three lakes. 3. Her favorite children’s author is Mo Willems. 4. Whenever she has to attend a fancy shindig, a friend loans her clothes and jewelry and writes instructions on what to wear with what. “On my own, without her cheat sheet, I’m totally clueless,” she explains.
One central source of inspiration is her son John, who died of a drug overdose at age 19. He was naturally full of humor, heart and connection, Jean explains, the same elements she’s found make a good children’s book. “Naturally, a lot of the memories I have with him fit into what my books are trying to be,” she says. One book explains that the grandchild needs to show grandma how to feed the shy ducks. This is taken directly from a memory Jean has with her son, who would pick out the ducks that didn’t push to the front of the crowd to get bread. Jean wrote a book called Always My Brother, published in 2009, about a girl whose brother dies. She wrote the book so her daughter would understand “that at some level I comprehend the utter devastation of her loss,” Jean says. As one reviewer explained, Jean’s writing is a profound guide to a child trying to let go and yet still remember. Beautiful simplicity is something children absorb and parents enjoy, yet few possess that talent of expression. Jean Reagan is one of those few.
YOUR BODY LOVES LITTLE THINGS YOU CAN DO TO FEEL ALIVE THIS SUMMER, WITHOUT CONSEQUENCE.
WRITTEN BY ANGELA SILVA
50 HEALTHY MAGAZINE
THE SUN, THE SYMBOL AND SOURCE OF ENERGY, CALLS TO ALL OF US, AND THE CALL CAN BE CAPTIVATING IN THE SUMMERTIME. ENJOYING MOTHER NATURE IS NOT ONLY GOOD FOR THE SOUL—IT CAN HELP NOURISH THE BODY AS WELL. THE EMERGENCE OF SUMMER BRINGS AN ABUNDANCE OF ACTIVITIES, FRESH FOOD AND NEW EXPERIENCES TO ENRICH OUR LIVES. IF YOU ARE READY TO TAKE ADVANTAGE OF THESE WARM, SUNNY DAYS, HERE ARE A FEW SUGGESTIONS THAT WILL HELP KEEP YOUR BODY HEALTHY.
VISIT A NATURAL WONDER
Some are surrounded by beautiful enormous mountains, others by raging rivers, and others by great trails. Find the natural wonders close to you and go. Our country is filled with parks and trails for families or the experienced hiker to enjoy nature. A quick day trip to enjoy the fresh air and beauty of the forest is a great way to clear the mind and work the body.
VISIT THE LOCAL WATERING HOLE
What better way to cool off in the heat than by jumping in a cool lake or pool? There are a lot of options when it comes to enjoying the water, whether it’s swimming at a local city pool or rec center, or hitting the jet skis at one of the beautiful lakes.
MOW YOUR LAWN WITH A PUSH-MOWER
Yard work is one of the inevitable chores of summer. Get some exercise out of it by opting for a push-mower or manual tools rather than electric tools. Use those muscles and break a sweat while beautifying your yard and body. It’s one of those great jobs that looks unkempt before you start, and then looks amazing when you finish, giving you the satisfaction of a job well done.
DEVELOP YOUR GREEN THUMB
Even if you have never planted anything before, now is the time to start. Growing your own flowers, food, or your preference of vegetation is good for the air, the ground and yourself. Something enlivening happens when you work with dirt. The act of gardening itself burns calories, and it’s fun and rewarding to see your work grow and sprout into a beautiful new life form.
TRADE-IN FOR TWO WHEELS INSTEAD OF FOUR
Choosing to ride a bike instead of drive during the summer helps to clean our air as well as exercise your body. Whether it’s for entertainment or transportation, a bike is a great investment to help make your body and the environment healthier.
ENJOY SEASONAL FRUITS AND VEGETABLES
Many of your favorite fruits and vegetables are at their peak flavor and ripeness during spring and summer. These include asparagus, cherries, apricots, garlic, watermelon, navel oranges, grapes, strawberries, corn, etc. As mentioned above, you could even try growing any of these yourself to have the easy access to your favorite fresh foods.
There are many other natural ways to stay healthy during the summer. The most important thing is that you are improving your body and your life. Use this summer as a chance to make a healthier, happier, new-and-improved you! August 2015
Kitchen to make you feel like a Tricks Culinary Master
52 HEALTHY MAGAZINE
Turn soft shell tortillas into hard shell tacos by draping them over the lines of an oven rack, spraying with oil and baking for ten minutes at 375 degrees.
For toasted sandwiches, try putting two pieces of bread into the same toaster slot. The inside remains soft and the outside gets toasted, just like you want it.
Keep bananas fresh by putting Saran wrap around the stems.
Keep an avocado fresh longer by putting it in an airtight container with an onion.
When reheating food, create a circle in the middle of your food, if possible. This helps the microwave heat up the food much more quickly.
Garden party drinks attract bugs. Use cupcake liners to cover the drinks, and run straws through the cupcake liners.
Keep salad fresh for longer by placing a paper towel over the lettuce and then covering the lettuce with plastic wrap.
Clean your microwave by heating a mug of water in it for five minutes. You’ll find any food remains in the microwave become saturated and are easily cleaned.
Room temperature drinks can be cooled quickly by wrapping them in a wet paper towel and putting them in the freezer for ten minutes.
Tired of chopped foods always sticking to your knife? Lightly mist the blade with cooking spray before cutting.
Chopsticks don’t come naturally to some members of the family? Just remove the spring from a clothespin, and run both chopsticks through it. It’s like training wheels for chopsticks.
Keep potatoes from sprouting by placing them in a bag with an apple.
Chewing gum while cutting onions can keep you from crying.
Peeling hardboiled eggs doesn’t have to be difficult. Put a teaspoon of baking soda in the water you boil with. After cooling, peel off small portions of the shell portions at either end. The shell still remains around the middle of the egg. Grip the egg, and blow on the narrow end’s hole, and the egg will pop out of its shell.
Instead of buying salad ingredients separately, go to your grocery store’s salad bar.
Chicken Inasal A Smashing Filipino Dish
I had a craving for Filipino food and decided to try my hand cooking a dish that many Filipinos love: Chicken Inasal (pronounced “in-uhsal”). The Philippines is an archipelago of more than 7000 islands and it has a rich culinary tradition that combines the best of Spanish, Malay and Chinese cuisines. Each region has its own specialty dish, and Chicken Inasal originates in the Western Visayas region. It is a delicious dish of chicken marinated in vinegar, spices, lime and soy sauce. I have tried to use native ingredients (for health benefits as well as flavor) as much as possible. I used raw coconut vinegar as it is the vinegar most commonly used in the Philippines (and it has been hailed as a better alternative to apple cider vinegar for its superior health benefits and wealth of minerals). If you can’t get coconut vinegar, you can use normal vinegar. I used normal lime as I didn’t have any kalamansi (Philippine lime) handy. This recipe also uses annatto seeds, an orange-red seed that imparts color and flavor. You can leave this out or use a pinch of paprika for color if you don’t have access to it. Finally, if you have it, use extra virgin coconut oil for depth of flavor and of course, a massive health kick to the meal. Adapted from a recipe on Pinoy Cooking Recipes. Serves 4 Prep time: About 20 mins. Cooking time: About 40 mins.
INGREDIENTS: For the chicken and marinade: 8 x chicken drumsticks 1/2 cup coconut vinegar 1 teaspoon cracked black pepper 1 teaspoon salt 2 teaspoons palm sugar 5 cloves garlic, minced Juice of 1/2 lime 1 tablespoon finely chopped lemongrass stalk 2 tablespoons grated fresh ginger 2 tablespoons soy sauce
1. Combine all ingredients for the chicken marinade in a bowl. Massage into chicken and let marinate overnight.
For the annatto basting oil: 1/2 cup extra virgin coconut oil 1 teaspoon annatto powder (or annatto seeds crushed in mortar and pestle) 3 cloves minced garlic Pinch salt Pinch pepper
2. Before cooking chicken, prepare basting oil: in a pan on medium heat, sauté coconut oil, garlic and annatto until garlic is soft (about 2 mins.). Strain the oil through a sieve to remove garlic and annatto seed bits. Season oil with salt and pepper. Set oil aside.
For the dipping sauce: 4 tablespoons soy sauce 2 tablespoons lime juice 1 teaspoon chili flakes
3. In a heated non-stick pan, sear chicken
For the flavored rice (optional - you can serve it with normal rice if you want): 4 cups cooked rice (cook rice first then cool before using) Leftover annatto basting oil or chicken drippings
on both sides (about 1-2 minutes on each side) and transfer to an oven rack.
4. Baste chicken in annatto oil and cook in a grill oven on medium-high heat for about 20 minutes on each side until cooked through. Baste chicken periodically with annatto oil. 5. To prepare flavored rice, use leftover annatto oil or drippings from the chicken, and stir-fry the rice in the oil/drippings until rice is heated through.
ABOUT THE AUTHOR
Madylene Mendiola The Comfy Nook
Madylene Mendiola is a communications professional based in Sydney, Australia. She served as an editor for a publishing company for several years and is currently freelancing and blogging. Her interests include cooking and eating good, nutritious food, spending time with loved ones, traveling (both locally and internationally) and writing. Her blog, The Comfy Nook (www.thecomfynook.blogspot. com.au), is her outlet for sharing recipes, homekeeping and thoughts on life in general.
6. To prepare dipping sauce, combine all ingredients in a small bowl and stir. 7. Serve chicken with rice and dipping sauce. Enjoy! Facebook.com/HealthyMag
Restaurant Menu The psychology of a
ou may not have put much thought into it before, but there is actually some strategy and tact behind that list of food items you study at a restaurant. Enough has been uncovered about the human mind and its tendencies to apply a little psychology to a restaurant menu, with the goal to get you to buy and eat more! So what are these secret tactics restaurants are using to lure you in?
Being discrete with the prices and pinning them right at the ends of the descriptions takes the focus off the price and puts it on the food. Gone are the days with all of the prices listed in the right column. Now, a simple number at the end of the description, without the dollar sign, is likely all you’ll see on a menu for prices. This prevents the customer from ordering based on price and forces them to read the descriptions before getting to the price. Strategically placing the expensive items above or before other items makes the other items seem like a better deal, even if they’re not necessarily that good of a deal. If the first thing you read is “28-day aged handcut unicorn steak – 75,” the next item described as “Grandma’s famous homemade ravioli – 18” sounds like heck of a deal for some good, soul-warming comfort food. Using negative space to emphasize more expensive or valuable items is another selling tactic to draw attention. Several studies have found that the prime spot for menu items is the upper-right corner. That is where the eyes will naturally go on a piece of paper, so if you only quickly glance at a menu it’s likely you’ll look there. Items here will likely be in a box or outlined in a different color, or somehow separated from the other items. Negative space, boxes, and shadows can be used all throughout the menu, however, to set items apart from the others.
Photos are actually a big selling point for restaurants, and menu engineer (yes, that’s a thing) Greg Rapp revealed that menu items with an accompanying photo have 30 percent more sales than other items. This has to be done carefully, though. Too many pictures reduce the value of the pictures. The magic number seems to be one picture per page to get the best results. Limiting your options is another way restaurants get you to make decisions. Too many menu options can be overwhelming, and cause most people to default to their go-to, familiar dish. A good number of options for a menu seems to be seven, according to Rapp. This is just enough for a customer to feel in control of what they order with enough time to make a decision. Using elaborate descriptions, along with limiting the customer’s choices, is the perfect combination for creating a sense of quality on a menu. A study from Cornell University found that the more descriptive a menu item was, the more successful it was. An example of this would be to call the chicken fingers “tender Cajun chicken fingers,” along with an elaborate and appetizing description.
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Common Restaurant Traps Gluten-free: Healthy option? Think again. To offset the different texture or taste, these dishes often have extra sugar or other sweeteners added. Olive Oil: Sure, it’s a “healthy fat,” but when you’re dipping every bite of bread into it, you can easily consume hundreds of calories before your appetizer even arrives. Vegetarian Option: Veggies are good, while cups of cheese are not. Watch out for what is added to those vegetarian options to make them such delicious alternatives. Sweet Potato Fries: These are usually offered as an alternative to regular French fries. However, if it is fried like a French fry, and drenched in salt like a French fry, then, chances are, it’s just as unhealthy as a French fry.
6. You mention that learning becomes harder once we die. Does that make you respect the human body more? Should we revere our bodies? Not harder, just different. And yes, I think taking care of our bodies is vital – as it houses our soul. (YES… I eat steak) (7) Why are living people so interested in what the deceased have to say? Because they want to know that life and love are eternal, and the last time they were connected to their loved one – that final moment, perhaps – may not have been one they want to remember. That is why it is important to always try to leave people better than when you found them.
Q &A WITH FAMED PSYCHIC
John Edward 1. What are the main messages the deceased want to convey to their loved ones? Love! Plus, the survival of consciousness to assist us on our continued journey in the classroom of life. The messages that come through are to validate their continued connection to our lives, to point out what has taken place since they have physically left and to give, on occasion, hints of our futures. 2. Do you believe in God? 100% 3. How does your “crossing over” help people emotionally? Do you see your life as one dedicated to service? I think it helps people to become explorers both on a spiritual level, as well as a selfempowerment level. It forces them to question the boundaries of the beliefs they might have been raised with, as well as develop an understanding of experiences they might have already had and recognize new ones that might take place. It should and does empower people to realize the continuity of the soul. 4. What is your primary response to skeptics? I respect their lack of belief – and wish only they would respect the people who do, myself included. But they are not really skeptics – they are cynics and there is a difference.
5. You call life a classroom. Why are the deceased so anxious to help us learn and grow? Similarly, why do our deceased loved ones want to talk with us? I have always seen life as a classroom. When I was a boy, I had my “little people” that I played with – and I viewed “them” as people with lives and stories and me as someone who watched over them. It was like if “Toy Story” came to life in my mind way before that movie was made. I made the parallel as a young boy that God was like that with us and we were all divine toys – interacting and playing. This was a concept that I got from my guides, a team of energies that we all have and have always been active in my life, but whose presence was not revealed until I was fifteen. Fast- forward 30 years later – and yes, I do see life as a classroom with so many people working on their lives, relationships, careers, etc.. Our loved ones want to show that they are involved. When we lose a person, we lose a part of ourselves and it becomes difficult to imagine being on our own journey without them. This concept, philosophy and process helps to demonstrate and validate their continued connection. That is why they want to reach out and connect.
8. Are you scared of death? Why or why not? I’m not as a result of too many years doing this. The process of how I might leave doesn’t thrill me and no, I don’t know the how or when… but I’m not afraid of the “there.” 9. You speak of love as something that extends beyond this life. What does love mean to you? Love is energy. The sharing and communicating of love is how we all interact and what we hopefully work on while in a conscious manner.
Biography John Edward has brought a fresh, honest and thought provoking attitude to the world of psychic phenomena. As a medium, author and lecturer, he has, over the last three decades, helped thousands with his uncanny ability to predict future events and communicate with those who have crossed over to the Other Side. Deeply compelling, often startling and occasionally humorous, John’s down-to-earth approach has earned him a vast and loyal following. John is one of the country’s foremost psychic mediums and the author of multiple criticallyacclaimed New York Times Best Sellers. He has appeared in articles for the New York Times, The Los Angeles Times, The Washington Post, Newsday, Entertainment Weekly and The Associated Press. He was named as one of People Magazine’s Most Intriguing People of the Year in 2002. Born and raised on Long Island, NY, John exhibited psychic abilities from an extremely early age, and was deemed “special” by many in his family. The fact that he would uncannily know family history and events that took place prior to his birth solidified that fact. Because no fuss was made over these early experiences, he maintained as normal a childhood as possible. Since Psychic Phenomena was so accepted by his family, it was easy for his abilities to flourish. John resides on Long Island, New York with his wife Sandra and their children, Justin and Olivia, and their three dogs: Coco, Sydney and Lucky.
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Do Nature Sounds Actually Do Anything For You? WRITTEN BY A NGE LA SI LVA
he suggestion “get some fresh air” may carry more weight than we realize. Sure it feels nice to step outside of a stuffy, crowded room or to roll down the car window when we’re feeling a bit sick, but do the sounds and settings of nature actually offer any benefits to us? Researchers say yes. Studies have been conducted to find out just what a little bit of outdoor time can really do for you. The biggest link between nature sounds and health seem to be related to anxiety and stress management. One study exposed its subjects to an unsettling video to create a physiological stress response, and then randomly assigned them to listen to either nature sounds or man-made sounds (voices, traffic, etc.). Those who listened to nature sounds returned to their normal physiological levels far quicker than those who listened to the man-made sounds. This study suggests that stress relief and management can be as simple as listening to the birds outside. But what if finding a serene spot in nature is difficult for your current situation? It’s not easy to escape the sights and sounds of the city if you live in
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a high-rise building and work in a busy office. Turns out, just listening to nature sounds without actually BEING in nature can deliver stress and mood benefits, as well. Not only do they help with stress, but another study conducted by the Acoustical Society of America found that listening to nature sounds in the office can actually help increase productivity. Using three different sounds—white noise, nature sounds, and unmasked regular office noise—workers were asked to complete a series of tasks that required attention and memory. Those who listened to nature sounds performed better on the task and also reported feeling a more positive attitude toward their environment. HERE ARE SOME SUGGESTIONS FOR ADDING SOME NATURE INTO YOUR DAILY LIFE TO REDUCE STRESS AND ANXIETY. 1. Take a walk every day. Even if it’s just on your lunch break, find the closest park or even non-busy sidewalk and walk along the trees. Listen to the sounds and try to clear your mind. 2. Download a nature sounds playlist. Obviously not all nature sounds are as calm and relaxing as others.
Thunderstorms and mountain lions may not invite the warmest of feelings, but you can find lots of different nature sounds on YouTube, last.fm, or other media streaming sites or apps. Make sure not to listen to it too loud, though. 3. Plan a weekly outing. Take some time to research what natural wonders are in your area. Hiking to a beautiful waterfall or fishing on a calm lake may be just what you need to unwind from a hectic week. Use this as an opportunity to find new talents and interests. Perhaps there’s a local group of bird watchers or mountain biking enthusiasts who’d love to have a new member. 4. Visit a nearby natural museum. A great way to feel connected with nature is through learning more about it. Even if you live far enough away that camping or hiking isn’t realistic, just head to a natural history museum or nature center to surround yourself with plant and tree specimens, fossils, and animals.
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
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Dental Trends 3 WAYS DENTISTRY IS CHANGING FOR THE BETTERR
he recommendation that you visit your dentist at least twice a year certainly isn’t anything new, but when you get to your dental office you might notice that there are several things that are changing about the way you receive care and interact with the staff and the dentist. Today’s dentists are increasingly embracing technology as a way to offer a higher level of care and a more streamlined visit. Here are just a few of the trends you might see next time you visit your dentist.
MINIMALLY INVASIVE TREATMENTS
You might not believe it, but dentists don’t like drilling your teeth any more than you like having them drilled. Fortunately with advances in dental technology and treatment methods, more and more procedures can be performed in a way that is “minimally invasive”. The goal with these treatments is to conserve as much of your healthy tooth structure as possible, removing the least amount of natural tooth to achieve a long-lasting positive result. Fixing crooked teeth and other malocclusions has also become easier and less invasive with products like Invisalign, while advances in treating cavities and other oral health-related problems have led to better and longerlasting outcomes.
Another improvement to dental treatment in recent years is the more widespread use of dental implants to improve the appearance and function of your teeth without damaging or
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impacting the teeth that surround it. Dental implants or implant-supported dentures have quickly become a popular option for many people who have damaged or missing teeth, although they are not an option in every case. Visit The Dental Clinic at Roseman University (www.rosemandental.com) to find out more about dental implants if you think you might be a candidate.
TECHNOLOGY IN THE DENTAL OFFICE
Rapid advances in technology have impacted the way we do business, the way we communicate, and our overall health and wellness—including dental health. Today many dentists are using digital CAD/CAM technology (computer-aided design/computer-aided manufacturing); with a small wand about the size and shape of an electric toothbrush, your dentist can create a digital image of your mouth and the shape of oral structures inside. “Traditional impressions that record the shape and configuration of teeth and mouth can often be replaced with scans from laser or LED light cameras. The digital file is sent to a 3D printer or milling machine to create a model made of lightweight, durable resin,” said Dr. Doug Ashman, a professor at Roseman University College of Dental Medicine. “The advantage of this approach, beyond the obvious improvement in the patient’s comfort, is the increased accuracy of the digital impression and the ability to store and retrieve the image at a later time, as needed.”
Similar technology can be used to create crowns and fixed bridges, and with the help of sophisticated software, the dentist can create a uniquely designed and perfectly shaped crown ready for implant, often in just a matter of minutes while the patient waits in the dental chair. Other technology you might start to see at your dental office includes software and apps that allow you to schedule appointments with ease, fill in your health history prior to arriving at the dentist’s office, and get things like text and voicemail reminders when it’s time for your appointment. While the trends in dental medicine are improving the way patients receive treatment and interact with their dental office, there is one trend that is never going away: having a healthy smile and a healthy mouth will always be in style. ABOUT THE AUTHOR
William Carroll, DDS Roseman University of Health Sciences South Jordan Campus 801.302.2600 rosemandental.com
Dr. Carroll is Associate Dean for Academic Affairs and Associate Professor at Roseman University College of Dental Medicine in South Jordan, Utah. He graduated from the UCSF School of Dentistry, completed a two-year AEGD residency at Walter Reed National Military Medical Center in Bethesda, MD and recently retired from the US Navy after more than 30 years of service.
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new options for
GUM RECESSION Dr. Ryan McNeil, at Midvale Family Dental, offers a new procedure called the Pinhole Gum Rejuvenation™, 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.
Grafting vs. Pinhole Technique GUM GRAFTING
ABOUT THE DR. MCNEIL
Dr. Ryan S. McNeil, D.D.S Midvale Family Dental PC
6895 South 900 East Midvale, UT 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
Usually an incision is made on roof of your mouth to extract gum tissue, sometimes an alternative donor source will be used.
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.
Up to twelve teeth can be treated in one visit.
Length of Surgery
Less than an hour
Up to 10 days for stitches
Virtually no recovery time
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Surgical and non-surgical options for a common problem
eartburn or “gastroesophogeal reflux disease” (GERD) is very common. As a matter of fact nearly everyone has it to some degree but most are unaware of it, or it is only minor. Only when it becomes more frequent or severe do people seek relief. A “burning sensation,” pressure under the breast bone in the middle of the chest, or acid taste in the mouth are most common symptoms. Reflux can be manifest by a persistent cough, asthma or waking up at night choking or with an acid taste. Occasionally people have food return up to their mouth without any “burning.” This is known as “solid regurgitation.” It can occur with bending over after eating and can be made worse by any of the following risk factors listed below.
THERE ARE RELATIVELY EASY FIRST LINE STEPS TO TAKE IF YOU HAVE HEARTBURN. AVOIDING THESE THINGS WHEN POSSIBLE WILL HELP:
• • • • • • •
Chocolate, coffee, peppermint, greasy or spicy foods, tomato products and alcoholic beverages Overeating Smoking Being overweight Eating within 1-2 hours before laying down to sleep Some medications Pregnancy
When these issues are eliminated as much as possible then medical treatment can be helpful. There are over-the-counter medications or
stronger treatments with a prescription from your health care provider. Your doctor can help you determine the best options for you. For symptoms that persist despite medical and conservative treatment attempts, there are very successful surgical options. The most common effective surgery is a Laparoscopic Nissen Fundoplication. This operation involves wrapping part of the stomach around the lower end of the esophagus and is highly successful in reducing or eliminating heartburn symptoms. In my practice, essentially all of the heartburn surgeries have been Laparoscopic or what some people call “minimally invasive,” or “microsurgery” where five pencil size incisions are used to allow skinny instruments to move in and out through the abdominal wall. This technique allows faster recovery time with less pain. A YouTube edited operation with a narration can be viewed at: www.utahlapband.com/general-surgery/ conditions/heartburn-surgery-utah/
IN TRYING TO DECIDE WHEN TO CONSIDER HAVING THIS OPERATION PEOPLE USUALLY WANT TO KNOW:
• • • • •
How successful is the procedure? Are my symptoms bad enough to consider surgery? How much will it cost? What is my recovery time, or how long will I be out of work? What are the risks and potential complications?
These questions are all addressed in a consultation and most of the answers are individualized depending on a person’s symptoms, health insurance plan, usual activities and overall health. The operation requires half of the patients to stay overnight—the remainder go home in a few hours. Reflux for almost all patients stops immediately with no need to continue medication. The likelihood of a complication is very low. There is no limit to activity after surgery but careful progression is advised. I recommend most people be off work for a week from full time desk work. It may take longer with more physically active jobs. If you feel like you would benefit from this treatment see your doctor or call us for a consultation appointment at our office: 801-SURGERY or 801-523-6177.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS Premier Lap-Band 801-523-6177 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.
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ocky Mountain Allergy, Asthma, and Immunology (RMAAI) is trendsetting and setting the standard of care in this region in all aspects of allergy, asthma, and immunology. RMAAI was founded in Layton in 2008 and has steadily grown over the last 7 years because of its Unprecedented Patient Results. RMAAI is happy to announce that on October 1st a second location in Murray will be opened! RMAAI has treated patients from all over the United States and Internationally because of the high standard of care and innovative treatment programs. RMAAI has highly skilled, board-certified allergists who uniquely combine cutting-edge research and evidencebased medicine to develop treatment plans individualized for each patient. RMAAI achieves Unprecedented Patient Results in the treatment of: • Food allergies—RMAAI is world renown for its food allergy treatment program
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• • • • • • • • •
LEADING THE WAY IN ALLERGY AND ASTHMA CARE
Environmental and occupational allergies Eosinophilic esophagitis Medication allergies Asthma Exercise-induced bronchconstriction Immune deficiency disorders Hereditary angioedema Chronic urticarial or hives Eczema or atopic dermatitis
RMAAI has a motto: Don’t just live with allergies and asthma, live without them! There are many who try to diagnose and treat allergies and asthma, but are unable to achieve the success RMAAI does. RMAAI does not buy into fads or myths. RMAAI does not do unnecessary tests or procedures as many others do when they do not have proper training or expertise in an area. RMAAI is a standard of excellence you can trust. RMAAI not only sets the trends, but sets the standard in care.
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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Whatâ€™s normal can be anything but normal.
Normal is different for everyone. For Trevor, it means testing and monitoring blood sugar daily for two of his children. Teaching them a healthy lifestyle. Making good decisions for his family. Providing the support they need. And for Trevor, SelectHealth is an important part of that support. It all starts with one good choice.
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