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Kid-Smart SEPT.-OCT. 2015 VOLUME XV, № 9
30 Me Me-Gen
The world is quick to criticize the rising generation, but a closer look reveals a bright future, despite the flaws.
Hiking Into the Wasatch
We live in a desert, but our mountains provide a beautiful backdrop replete with hidden green natural wonders. Here are some hikes you should try.
39 Nutrition for Child Athletes
Whether it’s a five-year-old soccer player or your teenage cross-country runner, parents wonder if their kid is getting the right nutrition, given the physical exertion. It turns out there are some common mistakes many parents make when it comes to child athletes.
Forget Rubik’s cubes. Teenage anger is a real conundrum parents deal with on a regular basis. Some experts help us understand the puzzle.
King Sized Kids
Overweight and obese children are a national problem, but what happens when the issue hits home? A guide for parents and family members.
43 Eluding the Tantrum
Temper tantrums are a nightmare for parents and generally anyone else present. Here are some precautionary, preventive measures to take.
44 Aisle Warfare
Just because you’ve walked through the grocery store a thousand times doesn’t mean you’re an expert. In fact, grocery store designers have probably nudged you into buying many things you didn’t need.
52 Microwave Cooking Myth of the Month
Ovens versus microwaves: does it matter? We answer the common questions surrounding food nuking, and give some helpful tips for better use.
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• Foods That Ruin Your Workout • Killer Calf Circuit
• Best-Ever Salmon Cakes • Maple Syrup-Glazed Pineapple • Cheese and Bacon Quiche
like September. It’s my favorite time of year to begin anew; even more so than January. For some reason, September is when I kick it into gear and make plans and goals.
Maybe it’s the back to school push, or the time when seasons start to change. Maybe it’s because all the summer plans have happened and are now memories. Maybe it’s that classic Earth, Wind and Fire song that gets stuck in my head every year. Whatever it is, September is my month to move forward and dig into a new routine of productiveness.
I’ve recently been working with the students at our favorite local college in a semi-advisory role, and am amazed at the intern-talent that works in our office. The young people of today are bright, and their future is even brighter. I’m very impressed. Just this week, one young man asked me how he could pursue more promising opportunities into his life. Good question. I thought about the typical, and fundamental, answers and elements of pursuing opportunities, including persistence, preparation, and sheer tenacity. But these students are already quite diligent at working hard. They are already opportunists, seeking excellence in their future. They are definitely on the outlook. As I think about how to best direct these
JOHN A. ANDERSON,
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SEP/OCT 2015 VOLUME XV, № 9
college students about properly pursing the best opportunities in their lives, I re-consider my own position on prospects. Instead of seeing opportunity as something to pursue, I see it as something to attract. My belief is that opportunity comes to those who have become ‘attractive’ people. Sure, attractiveness pertains to beauty and appeal. But, attractiveness is, even more importantly, the art of becoming enticing and engaging, useful and necessary. I’ve noticed that the best opportunities for advancement in life come to those who have made themselves valuable, helpful, insightful, effective, enlivening, energizing, positive, constructive, crucial—attractive. This idea of attracting, rather than pursuing opportunity is echoed by business great Jim Rohn, who said:
If you can develop your skills, keep refining all the parts of your character and yourself, your health, your relationships, etc. so that you become an attractive person to the marketplace—you’ll attract opportunity. Opportunity will seek you out. Your reputation will probably precede you and someone will want to do business with you. All of the possibilities are there by working on the philosophy that success is something you attract.
The key to attracting opportunity and achieving success in life is to continue making yourself a more attractive person by honing and enhancing the abilities you have, the disciplines you have, the personality you’ve acquired, the character and reputation you have established, the language and speech you use—all of that refinement makes you more attractive in every role in your life, personal and professional. And, accomplishment makes you a fundamentally happier person. Every day holds the possibility to improve not only yourself, but also to attract opportunities and affect others. And the month of September is a good time to start fresh and begin a new season of success in your life.
EDITOR-IN-CHIEF John A. Anderson | firstname.lastname@example.org 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 PHOTOGRAPHER Ryan Chase | firstname.lastname@example.org MAGAZINE EDITOR Kristen Soelberg | email@example.com DIRECTOR OF OPERATIONS Lyn Timboe | firstname.lastname@example.org CIRCULATION MANAGER Ron Fennell | email@example.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders, Derek Jacobs CIRCULATION Healthy Utah® 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 Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l firstname.lastname@example.org To be included in our free online directory, or to advertise or get content published please e-mail us at email@example.com 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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out ‘n about / Sep/Oct ‘15 SEPT 4 TAYLOR SWIFT
EnergySolutions Arena The woman who really doesn’t need an introduction will by in Salt Lake City in September.
SEPT 12 MUSEUM OF CONTEMPORARY ART: BIKE TOUR The City
Starting time: 9 am Bring your bike to the museum for a two-hourlong bike tour, starting at UMOCA and ending at the Grateful Tomato Garden for the Tomato Sandwich Party, the Wasatch Community Garden’s kickoff event for Eat Local Week. Location: 20 S West Temple, SLC Website: www.utahmoca.org/eat/
SEPT 16 FALL HARVEST CELEBRATION REAL FOOD RISING
Real Food Rising, The City Starting time: 7 pm The Fall Celebration is a community event to celebrate the fall harvest on the Real Food Rising farm, educate the public about the benefits of sustainable agriculture, and support the Real Food Rising youth development Program. Join us for tasty bites, drinks, music and fun. We will have farm fresh appetizers featuring Real Food Rising produce, youth speeches, a farm themed photo booth, farm tours and more. Location: 1050 W 500 S, Salt Lake City Website: www.uah.org/realfoodrising/
SEPT. 18, 19, 25-OCT. 31 BLACK ISLAND FARMS
Syracuse, Davis County An enormous corn maze, animals, bonfires, grain shoot slide, straw mountain, farm hayrides and more.
OCT. 1-31 WHEELER PUMPKIN DAYS
Red River Park, The City Cost: $9 (Tuesdays are cheaper) Enjoy an un-scary fall experience: pumpkin patch, hay maze and wagon ride.
OCT. 24 STRUT YOUR MUTT
Liberty Park, The City Price: Free Starting Time: Registration-8:30 am, Walk/5K 10 am Location: Liberty Park, 700 E 900 S This is an annual charity dog walk put on by the Best Friends Animal Society. The event features a leisurely fundraising dog walk, or a 5K run with (or without) your dog, followed by a doggie-themed festival that includes pet contests, photos, doggie goodies, fun activities for you and your furry friend, food, refreshments and more. Money raised goes to help homeless pets. Last year 2,400 people came, with 1,600 dogs.
SEPT 12 MID MOUNTAIN MARATHON PARK CITY
Silver Lake Lodge, The City
Starting time: 8 am At just over two miles in length, it traverses through canopies of oak, aspen and old-growth spruce, all while offering great views of the Uinta mountains and Jordanelle reservoir. Location: Just East of Silver Lake Lodge (behind out near the grass) Website: visitparkcity.com
OCT. 6, 13, 20 YOGA AT THE UMFA
The City Price: Free Starting Time: 1:30-2:30pm Renowned local yoga instructor Scott Moore will lead free yoga classes in the UMFA’s Great Hall. These classes will explore the connections between the practice of yoga and the experience of art. Limited mats are available. Location: 410 Campus Center Drive
SEPT 12 HALE CENTRE THEATRE: OKLAHOMA
West Valley City Rodgers and Hammerstein’s Beloved Masterpiece!
When first produced on Broadway in 1943, Oklahoma! changed the face of American musical theatre...A story and music entwined with the truth of a budding frontier...ranchers and farmers struggling for land scoundrels wielding their crafts - and love blossoming. The music is sublime... ‘Oh, What a Beautiful Mornin’... ‘People Will Say We’re In Love’... ‘I Can’t Say No!’. See it again for the first time on HCT’s intimate stage!
OCT. 21 CHVRCHES
The Complex, The City Price: $25 CHVRCHES is an up and coming band topping charts in the UK and the US. Their alternative electronic style is taking off in a big way.
OCT. 3-31 SATURDAY NATURE WALKS
Swaner Preserve, Park City Starting Time: 8:30-10:00am Cost: $5, free for members Location: 1258 Center Drive, Park City Join us for a nature walk on the Preserve. You will learn about wetland science, natural plant and animal species, and the history of the Swaner Preserve. Come prepared for outdoor conditions: sturdy boots or shoes (close-toed) are recommended along with a water bottle.
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Killer Calf Circuits
2 STANDING CALF RAISES Stand on a step or some type of platform with your toes and ball of the foot on the edge, and heels hanging off. Keeping knees and back straight, use your calf muscles to raise heels above the horizontal. Using a platform helps the workout have greater range of motion.
CALF PRESS ON THE LEG PRESS MACHINE
CALF JUMPS Find a wall or overhang that is a couple of feet overhead. Put your hands above your head and engage your calves to do quick jumps, touching a spot up the wall that requires at least some elevation. The higher up the wall the better. Don’t squat for this exercise, as we’re trying to isolate the calves. Don’t rest between jumps; do them in fast succession.
Sit on the leg press machine with your toes and the balls of your feet on the platform, and your heels hanging off. Don’t lock your knees. To complete a rep, push out with your toes, until the foot is fully extended away from your body.
REPS: 15-20 The third set should be difficult to finish, if you want the calf workout to be productive. Consider holding dumbbells at your side for the calf raises if the third set is completed easily. Weight will vary according to the person; remember that light weight helps keep form balanced. Up the reps before you up the weight to find the desired intensity level.
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It may be difficult to find the right weight to use with this workout so start light to ensure you get the proper form. As an alternative exercise, try doing one foot at a time.
You’ll want to use your hands to generate some force for each jump, so when you land, bring your hands to head level. As you jump, explode your hands upward to the spot you’re reaching for. Repeat this movement each rep. This is a common workout for volleyball players (quick jumps to get hands high to block a ball).
Workout Fuel 5
PRE-WORKOUT FOODS THAT WILL DAMPEN YOUR INTENSITY AND AFFECT YOUR RESULTS
5. EATING NOTHING
Don’t work out on an empty stomach. Despite the internet advice you may have read, not eating before your workout is typically not a good idea to accomplish a high intensity workout. A good training performance, where you’re pushing yourself to get the results you want, is harder on an empty stomach. Eat before the workout to put some nutrients in your body so you’re not running on an empty tank.
1. FAST FOOD
Fast foods are not a good pre-workout meal because they have a lot of empty calories and fat content. These meals also have a lot of sugar-based carbohydrates, which spike your insulin levels and make you feel sluggish. Fast food will not provide the energy levels you want and need.
2. SUGARY ENERGY BARS
Any type of energy bar with sugar is discouraged. Many energy bars are laced with pure sugar and if you don’t balance it with something else, your blood sugar will spike, giving you a quick increase of energy, followed by a huge drop in blood sugar levels. Eating high-sugar energy bars, or things that don’t have any real nutrition in them, is not good for your pre-workout. They are marketed to make you think they provide energy, but they are really only glorified high fructose corn syrup. There is a time and place for these bars, but don’t rely on them to give you your best workout.
3. ENERGY DRINKS
Energy drinks and even certain pre-workout complex drinks can be beneficial, but you don’t want to depend on them. You can build a tolerance to these drinks in which your body will need more and more to have the same effect. Plus they can wreck your sleep schedule and, therefore, influence your workouts. It is okay to have some caffeine, which most of these drinks are based around, but often there are fillers you’ve never heard of. Generally, go for an all-natural type of pre-workout drink.
EAT THIS INSTEAD BANANA WHOLE GRAIN BREAD BERRIES DRIED FRUIT NUTS
ABOUT THE AUTHOR
4. SODA OR SUGARY JUICES
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 email@example.com
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Any type of soda or sugary juice is not good for you because these are both too high in sugar, thus throwing your blood sugar out of whack. Carbonation will also slow you down and could result in cramps when you’re trying to run or breathe. Choose water or drinks lower in sugar content.
FEEL BETTER Foods that reduce inflammation and acidity
WR I T T EN BY BRO O KE KI T T EL
MORE AND MORE RESEARCH POINTS TO TWO PRIMARY CULPRITS WHEN IT COMES TO THE DEVELOPMENT OF LIFE-THREATENING DISEASES AND A GENERAL FEELING OF MALAISE: INFLAMMATION AND ACID BUILDUP IN THE BODY.
Inflammation All pain is ultimately due to inflammation. Chronic inflammation in the body is influenced by genetics, a sedentary lifestyle, stress, and exposure to environmental toxins. Inflammation appears to be at the root of heart disease, cancer, Alzheimer’s and autoimmune diseases such as lupus and rheumatoid arthritis. You can’t control your genetic destiny but you can introduce healthy lifestyle changes like exercise, meditation and avoidance of environmental toxins. The chief environmental toxin offender is a diet rich in refined and processed foods that foster a proinflammatory state.
Your body must balance the blood’s pH at a slightly alkaline level (7.365) in order to survive. When you “burn” food for fuel, the metabolic process transforms this burnt food into a kind of “ashy” residue that is either acidic or alkaline. If the body can’t get nutrients to maintain the required alkaline state, it draws from its own stores like bones and other vital tissues. This, in turn, decreases the body’s ability to absorb nutrients, produce energy in cells, repair damaged cells and detox metal. The potential end-result is fatigue and illness. Additionally, research indicates that, as you age, eating more alkaline foods leads to a more youthful appearance and allows you to maintain more lean muscle mass.
WHAT PROMOTES INFLAMMATION IN THE BODY?
• • • • • • • • • •
Wheat, rye and barley Sugar and refined starches (e.g. bread) Trans fat Peanuts Chemical additives Processed corn (e.g. high fructose corn syrup, corn starch, corn oil) Red meat Vegetable Oil Dairy Too much Omega-6 fatty acids (from fast food and snack food)
WHAT REDUCES INFLAMMATION IN THE BODY? • • • • • • • • • • •
Kale Shitake mushrooms Sesame and hemp seeds Squash Blueberries Onions Garlic Peppers Dark leafy greens Herbs and spices (i.e., turmeric, oregano, rosemary, ginger and green tea) Not enough Omega 3-fatty acids (i.e., salmon, sardines, herring, anchovies, flax seed and walnuts)
When we are born, we have the perfect pH—not too acidic, not too alkaline. What does this mean? We become more acidic as we age. The more acidic we are, the more prone we are to illness, depression, sleep disturbances, early aging, digestive ailments and weight gain.
• • • •
Processed sugar Refined grains Conventionally produced meats Artificial sweeteners
*ALKALINE FOODS: • Root vegetables (e.g. radishes, beets, carrots, turnips, rutabaga, horseradish) • Cruciferous vegetables (e.g. broccoli, cabbage, cauliflower, Brussels sprouts) • Leafy greens (e.g. spinach, kale, Swiss chard, turnip greens) • Garlic • Cayenne pepper • Lemon (most alkalizing) *Please note that some of these alkaline foods appear to be acidic (i.e., lemons), however, once the body processes these foods, the “residue” left behind becomes alkaline. The bottom line is this: get back to the basics! Eat unprocessed foods that supply ample nutrients. The most healthful foods reside on the periphery of your grocery store. Avoid the “inner circle” where unhealthy options linger. Cheers to fruits and vegetables!
HIT THE TRAIL
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THE BEST HIKES into the Wasatch Range from Utah County
Sure weâ€™re in the middle of a desert, but Utah County has a plentiful selection of green, alpine escapes, complete with stunning scenery and vibrant wildlife.
Photo credit - Ryan Chase
SPRINGVILLE Days Canyon, Hobble Creek Canyon Cross back and forth over a stream and end up in a gorgeous meadow about a 1.5 miles from the trailhead. Get there by going up Canyon Drive out of Springville, into Hobble Creek Canyon. About 2.5 miles after the reservoir, take the right fork when the road splits. The trailhead is on your right just past Cherry Campground.
MAPLETON/SPANISH FORK Spanish Fork Peak This hike makes you feel like youâ€™re living a scene out of The Sound of Music. It is a long, difficult ten-mile hike that is mostly uphill, so only do it if you have good endurance. The best way to get to the trailhead is actually through Mapleton, going onto Maple Canyon Road from 400 N. The starting point is called Left Fork Maple Canyon Trailhead.
OTHER UTAH HIKES TO TRY PLEASANT GROVE Battle Creek Falls Go on 200 S in Pleasant Grove toward the mountains until you can’t go anymore. Here you will find a short, two-mile hike to Battle Creek Falls.
White Pine Lake, Logan Canyon
South Willow Lake, near Grantsville
This hike is about 8 miles with a bit of a climb, but it makes for an excellent escape.
This hike is located about 40 miles from Salt Lake City, near Grantsville. This hike is 7 miles round-trip.
Bells Canyon, near Sandy This hike offers some spectacular Wasatch scenery, including a waterfall, reservoir and beautiful Alpine views. There are a couple of different trailheads to choose from. Granite trailhead is a trail that is less than a mile to the first reservoir. From the first reservoir you can find another trail up Bells Canyon to the second reservoir.
Photo credit - Ryan Chase
AMERICAN FORK CANYON
Photo credit - Ryan Chase
EASY Cascade Springs This is less of a hike and more of a network of paved trails around some gorgeous springs of bubbling water. It’s a perfect choose-your-own-path type of stroll for families with small children. You can also get to the springs from Provo Canyon, as the turn off is along the Alpine Loop.
Red Pine Lake, Little Cottonwood Canyon About seven miles round-trip, this is a beautiful hike with an excellent reward at the end. Along the hike you have an incredible view of the canyon.
MODERATE Silver Lake A 4.5 mile round trip, this a great day hike that isn’t far away from the more populated areas of Utah. Drive up American Fork Canyon towards Tibble Fork Reservoir. Once you get to the reservoir, drive through the parking lot and take the left hairpin turn. You’ll be going to toward Granite Flat Campground, and just before you arrive there, turn right onto Silver Lake Road. Take this road to Silver Lake Flat, where the trail starts.
Photo credit - Ryan Chase
Desolation Lake, Big Cottonwood Canyon Hike next to a stream through mountain pines. It is about 7 miles round-trip.
HARD Box Elder Peak There are two saddles you can hike up to reach the summit: the north or the south. To climb the north saddle, the trail starts a few hundred feet after the Granite Flat Campground shack. A quarter mile into the trail, you’ll come to a junction. Take the left fork.
Check out our YouTube video for this article. http://youtu.be/pPluQXjFoic
Lake Blanche, Big Cottonwood Canyon An excellent weekend adventure, this is a moderately difficult 6-mile round-trip hike to a lovely lake. This one is popular for a reason.
6 STEPS to Make Your Workout Give Back
BY TAYLOR SMITH
IF YOU’VE MANAGED TO BE A COMMITTED GYM-GOER WITH ANY SORT OF CONSISTENCY, ALLOW US TO BE AMONG THE FIRST TO CONGRATULATE YOU. IT’S NO SMALL FEAT. IT’S HARD WORK MAKING THE GYM A CONSISTENT PART OF YOUR LIFE, AS ANY GOOD GYM-GOER KNOWS, AND EVEN ON THE BEST DAYS IT CAN BE HARD TO FIND THE MOTIVATION TO KEEP GOING. WORKOUTS CAN BE FUN AND REWARDING— IF WE FOLLOW SOME SIMPLE STEPS TO HELP US GET MORE THAN JUST A SWEAT OUT OF OUR WORKOUT. HERE ARE SIX STEPS THAT’LL MAKE YOUR WORKOUT GIVE BACK.
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FIND YOUR JAM (And by jam, I mean song, not the tasty toast spread) Music is an obvious choice, I know; yet many us underestimate the power of a song. Sure, the gym has music playing over the loud speaker—much of it good workout music, but what if you’re not feeling the vibes? Bringing your own music, complete with a few songs that are sure to get you pumped up, is a great way to get through the really tough parts of your workout. Having the right tune can get you through that last half mile on the treadmill or through that last brutal rep on bench. I don’t know about you, but I look forward to listening to new music. Admittedly, I’m a bit of a fiend for new music, but knowing that I’ll get to listen to a new album or a new song at the gym makes it a lot easier to get myself there.
CHANGE IT UP Whether you’re a seasoned gym veteran or a rookie recruit, variety in your workout is key. You can’t keep doing the same things over and over and over. It gets boring, not to mention you’re probably not making the progress you think you are. Try switching it up. If you spend a lot of time on the treadmill for your cardio, try a session on the stair climber. If you like lifting weights, find different exercises every three to four weeks. Changing up your regimen will not only give you better results, but it keeps things interesting. Don’t be afraid to try new things. If you love Zumba but you’ve done it for a while, give yoga a chance. Try kickboxing. Who knows? You may find something you like even more than Zumba, and if not, you’ll have a newfound appreciation for your favorite class!
CHANNEL THE STRESS Everyone works out for different reasons. Some just want to be healthy, others want to look good naked; whatever it is that gets you to the gym, it’s a good thing. It is, however, easy to lose sight of those reasons, especially if you’ve already accomplished a lot at the gym. One thing that seems to remain a constant in our lives is stress. Work responsibilities, relationship angst, or a troublesome boss can actually be great fuel for the gym. If you’re on the treadmill or the bike, tap into the aggression. Working out is a healthy outlet for the stress and anger that we all feel from time to time. Work it out with the weights or blast it away with a killer cardio session.
FIND A FRIEND Ask anyone who works out regularly—it’s so much easier when you go with a friend. Not only do you have some good company, a friend will keep you motivated with some healthy competition and accountability. If you’ve been going to the gym by yourself and you feel your motivation dwindling, ask a friend to come with you. An experienced gym friend can be a great resource, especially if the gym is unfamiliar territory. They can introduce you to new workouts and explain foreign equipment, all of which can give you the tools for real workout success.
HAVE A PLAN This goes hand in hand with the other steps, and is twice as important if you’re new to the gym. Getting to the gym is half the battle; the other half is what you do with your time there. If you go with a plan you can avoid wandering and grazing. Successful workouts are made up of equal parts hard work and smart work. Rather than doing a little bit of everything, try focusing on two muscle-groups and work ‘em hard. Devote the next day to cardio and follow that up with a new set of muscle-groups. That’s just a basic outline and the workouts you do to target specific muscle groups are totally up to your discretion. Pick exercises you like and then repeat this process for great results. Don’t forget to change it up after a couple weeks.
PICK YOUR TIME Finding the time to workout can be tricky. With work, families, and extracurricular activities time can be limited at best. You’ve got to pick your moment. This is easier said than done, but avoid peak hours, if at all possible. Knowing that the gym is going to be a zoo is often a deal breaker. No one wants to fight for equipment, wait in line, or feel rushed. If you can manage a trip to the gym during non-peak hours, you can have a more successful workout. Furthermore, try mixing things up if you go at the same time everyday. If you try to go after work, but often let that trip slip by, see if working out in the morning doesn’t give you more energy and more motivation.
FOR A TIGHT MIDSECTION
Tone up and slim down with these targeting, gut-busting moves. SOURCE: CITIHEALTH.COM
They really don't know the trigger for Type 1 Diabetes, because it's an auto-immune disease; however, the maintenance of one's nutritional and fitness lifestyle can have a direct effect on Type 2 Diabetes.
- Laura Western, Executive Director, JDRF
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4 AB MOVES FOR A TIGHTER MIDSECTION
hink of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities. All our movements are powered by the torso — the abdominals and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. Whether you’re goal is to build six pack abs or working out to make your tummy flat, your core will benefit with these 4 moves. Increase sets or weight for a more advanced workout.
SIDE PLANK Works obliques — the abdominal muscles on the side of your torso.
Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5. Continuing for 1 minute. FOCUS ON FORM: Be sure your hips and knees stay off the floor.
3 ABDOMINAL PLANK Works entire core and upper- and lower-body muscles.
Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. FOCUS ON FORM: Don't drop your hips or raise your butt. The trick is to pull your
belly button toward your spine.
GLUTE BRIDGE MARCH Works abs by forcing them to stabilize your spine as you lift your hips off the floor.
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right
knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.
FOCUS ON FORM: Don’t allow your hips to sag at any time during the movement.
LUNGE WITH ROTATION Works your glutes, thighs, abs and hamstrings.
Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Do 2 or 3 sets of 10 to 15 reps. FOCUS ON FORM:
Keep your elbows straight but not locked. Make sure the rotation comes from the upper torso, not just the
n addition to your workout, try eating these foods recommended from The Abs Diet called Abs Diet Powerfoods. Look no further for the ultimate eater’s cheat sheet. These foods will keep you lean for life. They are among the best for nutrients and ingredients that help fight belly fat. Together, you’ll have the desired look in no time.
BONUS: Incorporating these foods into your diet will not only help you look and feel great, they protect against heart disease and cancer. JUST REMEMBER THE ACRONYM:
A lmonds & other nuts B eans & other legumes S pinach & green veggies D airy (low-fat) I nstant oatmeal E ggs T urkey & lean meats P eanut butter O live oil W hole-grain breads & cereals E xtra-protein (whey) powder R aspberries & other berries
8 Underrated Veggies & Why You Should Be Eating Them B Y M ONIC A KL AUS NER , C O- F O U ND E R O F VE E ST RO Let’s talk veggies. While we all know the health benefits that come along with a balanced diet, too often we stick to a typical, common selection. Introducing different veggies to meals is a great way to add new flavors (and new health benefits) to your diet. Use these overlooked vegetables to spice up your routine; it’s easier to include them in your diet than you think!
Mushrooms Did you know that mushrooms are the only fruit or vegetable source of Vitamin D? Filled with essential nutrients and antioxidants, including mushrooms in your cuisine can help fuel your body’s energy and enhance your immune system. Try It: Add thinly sliced white button mushrooms to your salad, or add a handful of crimini or shiitake to your soup.
Collard Greens Loaded with the three major antioxidantds found in foods – Vitamin A, Vitamin C and Vitamin E – collard greens help strengthen our body’s ability to fight the effects of chemicals and freeradicals. With amazing anti-inflammatory benefits, this cruciferous plant helps keep digestive health at its best. Try It: Add chopped collard greens to a stir fry mix, or steam and add a handful to your soup.
Simply used as a garnish for years, watercress has recently been deemed a powerhouse vegetable by many for its many natural benefits. With high levels of vitamins, calcium, magnesium and more, it may help reduce the risk of obesity, diabetes, heart disease and cancer.
Beets Rich in natural nitrates, beets are a great source of energy as they deliver more oxygen and nutrients into the bloodstream. Perfect for weight management, beets are high in fiber and potassium, while also supplying antioxidants. Try It: Roast beets until they are tender and juicy, then mix them into a salad of baby greens topped with a drizzle of lemon and olive oil.
Rutabaga Just a single serving of rutabaga provides you with 50 percent of the recommended daily value of Vitamin C! Low in calories and a rich source of soluble fiber, this almost unknown root vegetable can be used to maintain digestive health and aid in weight management. Try It: Slice the rutabaga, toss with some olive oil and bake like French fries.
Try It: Add chopped, raw watercress to your sandwich by mixing it with tahini and chives for a new spread.
Red Cabbage Red cabbage’s intense purple color indicates a high concentration of antioxidants, including ten times more Vitamin A than its green counterpart. It is low in calories and an excellent source of Iron and Vitamin K. Try It: Use chopped red cabbage for the base of a salad or coleslaw, or add as a taco topping.
Jicama One of the best sources of dietary fiber, which helps lower cholesterol and weight loss, jicama is also full of health boosting vitamins, minerals and nutrients. A great source of iron, potassium, calcium and magnesium, it helps boost energy levels.
Celery Root No, not celery… its root. Aside from being a great source of antioxidants, dietary fiber, vitamins and nutrients, celery root, like its top part, provides many health benefits. From the excellent analgesic, antiseptic and anti-allergic properties to regulation of digestive system, the root should not be overlooked. Try It: Eat celery root raw with some hummus for a new take on a mid-day snack. Be adventurous and add one or a few of these underrated veggies to your shopping list. You’ll be glad you did.
ABOUT THE AUTHOR
Try It: Add chopped jicama to your salads for a refreshing crunch.
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Costa Rican by birth, Monica found it hard to eat healthy when she came to the US for college. Frozen meals, the convenient option, were full of strange ingredients, so she and her brother decided to make their own meal system. Veestro is a modern, plant-based meal delivery service meant to make healthy eating consistent, delicious and realistic.
taste whatâ€™s new at blue lemon Blue Lemon Steak Griller Cooked medium, topped with herbed butter, served with sautĂŠed green beans and heirloom carrots over roasted potatoes with a red wine reduction sauce
Sesame Seared Ahi Sesame coated Ahi Tuna served rare over blue lemon rice with sliced cucumbers, Edamame, a ginger carrot puree and a Sriracha aioli topped with cusabi sauce and micro greens
Short Rib Grilled Cheese Grilled sourdough bread with melted white cheddar, savory short ribs, with green leaf lettuce, tomato slices and horseradish aioli
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I remember the salmon patties my mom used to make, which consisted of canned salmon with mayonnaise. Now I prefer to use fresh salmon, especially if it’s wild. (Wild salmon has more nutrients, especially beneficial omega-3 fats.) Make extra when you’re cooking salmon and save the leftovers to make this recipe. This is really an all-in-one dinner. The salmon provides great protein and healthy fat, the corn brings slow-release carbohydrates, and the pepper and onion round it out with antioxidants, minerals and vitamins. MAKES 6 CAKES • 1 lb cooked Pacific salmon fillet, skin removed, flaked • 1⁄3 cup diced red onion • 1⁄3 cup corn kernels, thawed if frozen • 1⁄3 cup diced red bell pepper • 1 tbsp unsalted butter 1. In a bowl, combine salmon, onion, corn and red pepper and mix well. Form into six cakes, each about 1.5 inches thick. Place on a plate, cover and refrigerate until set, at least 1 hour or for up to 12 hours. 2. In a nonstick skillet, melt butter over mediumlow heat. Add the cakes and cook until golden brown, about 5 minutes. Flip and cook until other side is golden brown, about 5 minutes. Transfer to a plate and let cool until warm to the touch before serving or cover and refrigerate for up to 3 days. VARIATION For a tasty lunch, serve them on a bed of Boston or butter lettuce with a simple dressing of fresh lemon juice, olive oil and minced garlic.
Maple Syrup–Glazed Pineapple This is the “northern” way of eating pineapple, coated with maple syrup and served while it’s snowing outside. But it’s so good you can enjoy it any time of the year. It used to be that foods like pineapple weren’t introduced to babies until after the 12-month mark, but there is no reason to wait. Sometimes babies can get a bit of a rash from acidic foods, so if you know your baby is susceptible, start with small amounts. MAKES ABOUT 2 CUPS • 2 tbsp unsalted butter • 21⁄2 cups diced pineapple • 1 tbsp pure maple syrup In a saucepan, melt butter over medium heat. Add pineapple and cook, without stirring, until all liquid from the pineapple has evaporated and the chunks begin to caramelize, about 8 minutes. Stir in maple syrup, reduce heat to low and cook until pineapple is fully coated, about 1 minute. Cut up or mash to desired consistency. Let cool to room temperature before serving or transfer to an airtight container and refrigerate for up to 3 days.
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Courtesy of The Best Baby Food Recipes by Jordan Wagman & Jill Hillhouse 2015 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
Peanut Butter Balls INGREDIENTS ½ cup creamy natural peanut butter ½ cup honey ¾ cup nonfat powdered milk ¾ cup quick-cooking oats DIRECTIONS Combine all ingredients in a bowl; mix well. Use hands rolling dough into balls. Place on cookie sheet with wax paper, and refrigerate until set. Makes about 18 balls.
Cheese & Bacon
Quiche For the perfect breakfast or dinner.
Breakfast is quite honestly my favorite meal of the day, if you could give me a pasta based breakfast recipe then I think I’d be set. I love making quiche and serving it for breakfast or dinner. It’s such a simple meal to make. Prep time: 15 mins Cook time: 45 mins Total time: 1 hour Serves: 6 INGREDIENTS • • • • • • • •
1½ cup grated swiss cheese ¾ cup diced bacon 1 cup half and half 3 eggs dash of nutmeg ¼ teaspoon salt 1 unbaked pie shell Parsley for topping
INSTRUCTIONS 1. Cook bacon according to package instructions 2. Combine cheese and bacon and put into an unbaked pie shell 3. Combine eggs, cream, salt and nutmeg. 4. Beat until smooth and pour over the bacon and cheese mixture 5. Bake at 325 for 45 minutes or until firm 6. Top with parsley if desired ABOUT THE AUTHOR Emily shares her love for delicious recipes, travel, TV shows, easy crafts and DIY home improvement projects on her blog Love, Pasta and a Tool Belt (lovepastatoolbelt.com). Her favorite things include her wonderful husband, their two dogs and of course, pasta. You can find her on Twitter or Instagram at @LovePastaBlog.
ABOUT THE AUTHOR With five hungry kids, a husband in the NFL, and her own insatiable appetite, Christy Denney has plenty of mouths to feed. Her blog, The Girl Who Ate Everything, is filled with family-friendly favorites that will make your mouth water. If you’re looking for simple, delicious, and easy dishes the whole family will love, she’s your girl.
submit your healthy recipes, bio and photos to firstname.lastname@example.org September/October 2015 25 Facebook.com/HealthyMag
26 HEALTHY MAGAZINE
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www.aesthetica.com 28 HEALTHY MAGAZINE
Cosmetic Surgery Considerations 5 holistic tips to consider before a cosmetic procedure WRITTEN BY JELENA PETKOVIC
COSMETIC PROCEDURES ARE BECOMING INCREASINGLY POPULAR IN TODAYâ€™S SOCIETY, AND MANY OF US WOULD OPENLY ADMIT TO CONSIDERING BOTOX OR LIPOSUCTION. THOUGH BEFORE CHOOSING AND UNDERGOING THE PROCEDURE, THERE ARE MANY THINGS WE CAN DO TO REDUCE THE STRESS ON OUR BODY. Focus on whole foods, colorful foods and foods that are rich in healthy fats (think salmon, olive oil, avocados and nuts), and in lean proteins (organic grass-fed meats, tofu, beans, and wild fish). You are sacrificing a lot of money and time to make yourself look your best and want to make sure your lifestyle and diet are supporting your optimal beauty goals.
Stop coffee and black tea and switch to green tea. Coffee and tea can stress out your body and decrease the circulation to the skin making healing difficult.
Although vitamin K, B vitamins, fish oils, are fantastic for skin circulation and repair after procedure, before treatment they could increase bleeding time. Stop all 1 week pre-procedure and start again when your doctor clears you.
Avoid fried foods, gluten, and dairy which will feed poor bacteria and candida in your body creating a poor environment for an nutrient absorption. Since we depend on proper nutrients for healing, repair and proper anaesthesia detoxification pathways, these inflammatory foods should be avoided at all costs both before and after a treatment.
ABOUT THE AUTHOR Jelena Petkovic works with clients pre-treatment on body and lifestyle advice at the MIAMI BEACH PLASTIC SURGERY CENTER & MEDSPA and has 5 tips that can naturally prepare your body for the procedure. www.tachmesmd.com
DITCH THE B Tired of expensive beauty products? Make them yourself. WRITTEN BY CHELSA MACKAY
FA D E AC N E S C A R S
½ tsp organic cinnamon ½ tsp nutmeg 1 tsp raw honey 2 tsp fresh lemon juice Mix all together in a thick paste. Apply and let sit for 30 mins. It should burn a little for the first 5 minutes then fade. Rinse with warm water and moisturize. If you have sensitive skin, dilute the lemon. Apply twice a week to see improvement. Source: babble.com
UPLIFTING EYE CREAM
4 tsp avocado oil 2 tsp calendula oil 2 tsp rosehip oil ½ tsp cornstarch or corn flour 2 tsp melted beeswax (.3oz) 1 vitamin e capsule 3 drops lemon essential oil Use a double boiler or a stainless steel bowl sitting in a pan. Allow the water in the saucepan or base of the double to boil gently. Add all the ingredients, except for vitamin E and essential oil, to the stainless steel bowl (or top of the double boiler) and stir gently, ideally with a whisk, until well and truly melted. Take off the heat and off the water. Stir in essential oil and vitamin E. Pour into sterile jars. Put the lids on once the cream is set and cool. Apply cream to clean lids and under eyes when needed.
SKIN MOISTURIZER ¾ cup Organic Coconut Oil (beat until whipped and airy) 10 drops Frankincense essential oil 10 drops Tea Tree Oil (wards off acnecausing bacteria)
LIP SCRUB Mix Vaseline or un-petroleum jelly and raw sugar. Rub onto lips and rinse with warm washcloth. Can be used whenever lips feel dry.
This can be used every day. Source: designertrapped.com
A N T I - R E D N E S S FAC I A L Mix equal parts egg yolk and lemon juice. Apply liberally to red areas of the face. Leave on for 10-15 minutes then rinse. Repeat twice a week.
HIGHLIGHTER You’ll need lotion and shimmery eyeshadow for this. Simply mix pearl/ champagne colored glimmer eyeshadow with lotion until smooth. Source: onegoodthingbyjillee.com
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BEAUTY AISLE S H AV I N G C R E A M
1/3 cup coconut oil 1/3 cup shea butter 2 tbsp olive jojoba or sweet almond oil 2 tbsp liquid castile soap (or you can use old shampoo)
Apply mixture to hair and cover with shower cap and wait for 30 minutes then wash out. Source: onegoodthingbyjillee.com
CO CO N U T M I L K S H A M P O O ¼ cup coconut milk 1/3 unscented castile soap 1 tsp vitamin e 10 drops essential oil (lavender is a good choice)
Use daily. Source: onegoodthingbyjillee.com
HERBAL SHAMPOO 3 tsp aloe vera gel 2 tbsp dried herbs (rosemary, lavender, etc.) 4 oz distilled water 4 oz liquid castile soap 30 drops rosemary essential oil
Mix together the water and herbs and heat gently to make a strong tea. Let the mixture steep for 30 minutes then filter out the herbs and let the liquid cool. Transfer into a bottle and add the castile soap followed by the essentials oils and aloe vera. Shake well. This can be used daily. Source: realbeautyspot.com
L E M O N CO CO N U T SHAMPOO Organic shampoo base (about 1 cup) 1 tbsp organic coconut oil fragrance of choice (such as 20 drops of lemon essential oil)
Mix together in a bowl and transfer to a bottle or mason jar. Can be used daily. Source: essentiallyeclectic.com
B AT H B O M B 1 cup citric acid 1 cup baking soda ½ cup corn starch ½ cup carrier oil (such as coconut oil) food coloring 10 drops essential oil dried flower petals
Melt shea butter and coconut oil over the lowest heat setting on the stove. Stir until fully melted. Add olive oil and stir until fully blended. Remove from heat. Transfer mixture to a medium-sized bowl or jar and place in fridge until solid. Remove from fridge and whip using a hand mixer or stand mixer. Whip until fluffy (about 3-4 minutes). Add castile soap or shampoo and whip until fully combined. Spoon shaving cream into airtight container and store in a cool, dry place. Source: mommypotamus.com
Mix together a small amount of the baking soda, food coloring and essential oil in a bowl. Add the mixture to the rest of the baking soda, citric acid, and corn starch. Add flower petals and mix well. Spritz the mixture with water while mixing with your hands. Do not add too much water, just enough that when a handful, when squeezed, keeps its shape. Press the mixture firmly into a mold. Pop out of the mold immediately and let it dry overnight. Store by wrapping individually.
D E E P CO N D I T I O N E R
3 tbsp coconut oil 1 tbsp olive oil 8 drops essential oil
W H I P P E D B O DY B U T T E R 1-3/4 cup shea butter (helps with stretch marks as well) ½ cup coconut oil ¼ cup grapeseed oil a few drops of your favorite essential oils.
Measure out shea butter and coconut oil (which will be solid at a room temperatures below 76 degrees) and melt over mediumlow heat in a double broiler, stirring constantly until there are no lumps left. Let cool about 30 minutes, then stir in the grapeseed oil and essential oil(s) of your choosing. Cover the oil mixture and freeze for about 20-30 minutes, or refrigerate for 1-2 hours. You want the mixture to start to solidify but not completely harden, a consistency similar to soft wax or softened butter. Transfer the mixture to a mixing bowl and whip until soft and fluffy. Smooth over skin anytime you need extra moisture. Source: mamadweeb.com
~ beauty IN THE LOOP
Oil Beats Dirt
TAKE NOTE OF
The Truth about Antiperspirants Alzheimer’s, breast cancer, kidney disease — what haven’t antiperspirants been blamed for? Deodorant and antiperspirants keep you from sweating by plugging the sweat ducts. Their main ingredient is an aluminum-based compound. It’s this compound that seems to be at blame for those cancer rumors. However, according to the American Cancer Society, there is not evidence of this. And when it comes to Alzheimer’s, the claim is based on studies from the 1960 that found high levels of aluminum in Alzheimer’s patients. This had everyone questioning common household products like cans and antiperspirants. After further studies, the claim couldn’t be backed up. And dermatologists say that even with cuts on the skin, the amount of aluminum is miniscule and doesn’t usually go any deeper than the skin’s surface. The same goes for the claims with kidney disease; your body doesn’t absorb enough aluminum to really make a difference. So, please, continue wearing your deodorant.
DON’T LET A FROWN GET YOU DOWN.
FAIREST IN THE LAND
If you’re a fair skin beauty, you may have difficulty finding the best makeup. The key to good makeup on fair skin is to brighten up your face. “Don’t try to use self-tanner or bronzer to warm up your skin tone; it probably won’t work,” explains renowned make-up artist Bobbi Brown. Embrace your fair complexion with a good foundation stick to cover up blemishes, followed by a pale face powder. Brighten your eyes with cool tones and black mascara. Avoid any brown shades; they will just make your face look dirty. Choose makeup with shimmery pigments. Use a baby pink or dusty rose blush to make you look younger. Source: homelife.com
You are what you eat, especially when it comes to your hair. Just like the rest of your body, your hair thrives on nutrients like vitamin A and iron. Eating right could be the difference between healthy, lustrous hair and dry, brittle hair. And you aren’t going to get those nutrients just by using the right shampoo and conditioner. Simply eating right will do the trick and be easier on your wallet. Sneak in more of these top healthy hair diet foods and you’ll start seeing results.
THE AMOUNT THE AVERAGE WOMAN WILL SPEND IN A LIFETIME ON MAKEUP. THE AVERAGE WOMAN WILL SPEND $3,770 ON MASCARA ALONE IN HER LIFETIME.
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Yep, you heard us. New facial cleansers have more oil in their ingredients than before. To many people, oil in their face wash means even more acne problems. However, the oil isn’t the culprit; it’s the bacteria, dead skin cells and dirt that get trapped in your pores. Thanks to that chemistry rule, like attracts like. The oilbased cleansers are the best for dissolving makeup, dirt, and sebum — the waxy, pore clogging substance. Oil cleanses your face and leaves soft skin behind. When you strip your skin of its natural oils, it overcompensates by making more oil. If you’re still not convinced, check with your dermatologist to see what is good for your skin.
No matter how they’re prepared, eggs are one powerful protein source.
Dark leafy greens will help your body produce its natural hair conditioner: sebum.
Salmon is probably the number one food for beauty in general. It’s packed with omega-3 fatty acids and protein.
Legumes provide lots of protein, iron, zinc and biotin.
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Dr. Brent Larsen
slcmedspa.com33 September/October 2015
The rising generation has some flaws, as does every generation. But greatness also lies in their future.
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“Generation Me” The Truth About
WRITTEN BY WHITNEY LEWIS
GUEST: “My self-esteem is through the roof because no one has ever been honest with me about how mediocre I am.”
it off, Twenge suggests that this me-based generation isn’t happy, even though they’re cocky.
INTERVIEWER: “What would you do if someone were to be honest with you?”
So are we doomed, leaving the world to Generation Me-ers?
GUEST: “I would immediately cry.”
Breathe easy. It turns out that not all is lost in a sea of student debt or the abyss of a video game-ridden basement. This group differs greatly from their parent generation of Baby Boomers, but contrary to common belief, Generation Me is surprisingly more of a generation WE.
Funny lines from a Saturday Night Live skit may capture a bit of truth or at least typify a trend (many) notice in America. More and more people complain of confident yet incompetent "adults" who can't handle the real world and instead are more interested in starting bands, playing video games, and balking at evaluation. Did the Baby Boomers just raise a bunch of big babies? Criticism of the rising generation runs rampant: kids live with their parents into their thirties; they don’t have real jobs, even after college; and many of these jobless, single, ungrateful “adults” think the latest smartphone is a necessity, not a luxury. In her intensely researched and widely read book, Generation Me, Jean M. Twenge wrote: Generation Me [those born 1970-2000] has never known a world that put duty before self, and believes that the needs of the individual should come first. This is not the same thing as being selfish – it is captured, instead, in the phrases we so often hear: "Be yourself," "Believe in yourself," "You must love yourself before you can love someone else." These are some of our culture's most deeply entrenched beliefs, and Generation Me has grown up hearing them whispered in our ears like the subliminally conditioned children in Aldous Huxley's Brave New World.” Many people worry that these teenagers and young adults are so self-absorbed that they will not innovate, improve, serve, and save the world we live in. And to top
FOUR GENERATIONAL DIFFERENCES
done with school, or about to be. Not anymore, much to the dismay of some Baby Boomers longing for grandkids and much to the dismay of many who only connect maturity with marriage and graduation. The average age of marriage in the United States has been rising for decades. According to the Pew Research Center, the median age for a first marriage is about 29 for men and 26.5 for women. Just fifteen years ago, in 1990, the median was 26 for men and 24 for women. Of course, whether of not the increased age is good is left up to debate.
You don’t have to spend time in a retirement home to know that older generations and computers don’t mix. Recently this point was proven and I couldn’t help but chuckle the other day when I overheard a sweet 62 year old call a BlackBerry phone a blueberry.
Tom Brokaw wrote a New York Times bestseller titled The Greatest Generation, referring to the men and women who fought in the world wars and shaped modern America. Their lives were in many ways and for many years, sacrificed for their country and families. He describes them as generally an unselfish, loyal group.
Technology is evolving not quite at light speed, but at Google Fiber speed—and this current generation is keeping right up.
In contrast, living with parents longer and postponing marriage are often seen as selfish decisions.
2. Open Book Life
1. Tech Savvy
Personal technology such as smart phones, tablets, blogs and Facebook have paradoxically made it possible to connect to millions of people while sitting alone in front of a glowing screen. While this trend has made staying in touch easier than ever, overwhelmingly numbers of useless, minute-by-minute updates from oversharing acquaintances flood the internet, reducing privacy and commodifying personal lives. From marriage and birth announcements to break-ups, dance parties and cupcakes successes, there's a growing impulse to document and share with a largely uncaring world.
3. Postponed Marriage & Parenting
Unlike prior generations though, this generation’s major life milestones do not mark the entryway to adulthood. In the 70s young adults around age 21, were probably married, or about to be. They were probably parents, or about to be. They were probably
To Twenge and others, it appears that this generation just wants to be happy! Is that too much to ask for? Twenge cited an Ellen episode where Ellen Degeneres said the most important thing is, "how you feel and being happy." But when I [Twenge] asked my mother (born in 1943) about this, she said, "In the early 1960s, most people would have said the most important things were being honest, hardworking, industrious, loyal, and caring about others. I can't even remember thinking about whether I was 'happy.' That's not to say we weren't happy—we just didn't focus on it. We do now. And in many ways it’s not working. People focusing on their own happiness are not shown to be any happier than those focused
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on others or on developing character traits or talents. As a matter of fact, Twenge’s study shows that they are actually unhappier. Fortunately, not all Generation Me-ers agree with Ellen and Dan.
The host of 13-33 year olds in the country compose the era Twenge named Generation Me. It is interesting to note that the focus on self—self-esteem, self-worth, self-respect, self-acceptance, self-talk, etc.—has not produced more happiness. But luckily, having fun and living according to the adage "you only live once" are not the sole focuses of this chunk of the population.
Contrary to accusations of selfishness, a study performed by the National Service Organization found that service is at a thirty-year high. Even in an economic downturn, the Me Generation showed that they are not always self-absorbed. Many Americans who are hunting for jobs use some of their free time to volunteer with local charities, schools and churches in such noble causes like saving libraries from closing, helping clean up parks, and helping children learn to read. The capitalists are involved too. “Companies such as Timberland and PricewaterhouseCoopers allow employees time off for public service. Others, like Target, are going into partnership with nonprofit groups to provide pro bono marketing and financial advice,” reports The Economist. These companies are mostly staffed by Gen Me-ers who are advocates for the public good and taking advantage of opportunities to help. When new service opportunities recently opened up with The Church of Jesus Christ of Latter-day Saints, thousands of young adults applied to volunteer 18-24 months to do service. Applications to serve a mission increased 470% in the first month the opportunity was presented. In less than a year the number of serving missionaries surged from about 50,000 to 70,274. A large portion of Generation Me is flipping their title over and proving that they are Generation We.
GRADUATING BACK HOME
Along with service increasing, so is higher education. Higher education means higher levels of debt. This debt, along with a floundering economy, has parked many young adults back at home. Far from being like the Lost Boys in Neverland, however, never wanting
to grow up, these young people are just trying to get some breathing room. Many university students and recent grads would prefer to move out and are trying to, surveys show. However, with housing and tuition costs going up, and in a less than vibrant economy, some are forced back to the nest for a while. Teenagers considering college are often oblivious to the financial punch in the mouth waiting for them, according to the 2015 Teens and Personal Finance Survey from Junior Achievement. Almost 50 percent of teens surveyed think their parents will pay for college, while only 16 percent of parents surveyed said they plan on paying for their child’s college costs. Because an 18-year-old might not have $10-20,000 sitting around for college, loans are taken out, or the teen just goes to community college. In fact, there has been a 32 percent increase in the number of teens attending a local community college instead of a four-year college or university, according to the survey. Living at home isn’t all that bad, even for the state of the union. “In most countries young people are increasingly sober and well behaved,” reports The Economist. “They are more likely to live with their parents and to be in higher education—across the European Union 28% of adults aged 25-34 still live at home. In Britain, the current generation of 18- to 24-year-olds is a lot less likely to have tried an illegal drug or to drink than those ten years older were at their age, and the same is true in most European countries.”
IN LOVE WITH YOURSELF
Beyond school and money, some resent this generation for how it appears more narcissistic than any before. But before we call them out for being oh so vain, consider the new scenario: camera phones and the internet. In response to this vanity accusation, a Generation Me-er wrote, “Our lives are published, printed, poked, and hashtagged with or without our consent, so naturally they [we] will be more concerned about their looks.” Facebook, Instagram, Snapchat, and video surveillance cameras are constantly capturing every outfit, hairdo and blemish. Any generation who expects to be debuted around the world would make sure to dress up, dress down, and be concerned about their appearance. Young adults get a bad rap, but circumstantial differences explain that these young adults aren’t as self-absorbed as some like to think!
WE ME TO WE = HAPPY : TIPS FOR THE NEW GEN
“Keeping up with the Joneses is harder now that Facebook shows you every cool picture all 687 of your 'friends' have ever taken,” writes Paul Hudson. “It takes a toll on how one views one’s own life. The comparing game encourages the exaggeration.” Young adults have high expectations for life and want straight out of college what they see their parents have 20 years after college graduation. Their high expectations are hitting a hard job market and the clash of reality, combined with the hourly Facebook and Instagram reminders of how fun everyone else’s lives are, creates great disappointment. Comparison is the name of the game leading to dissatisfaction and unhappiness. Twenge’s study based on the responses of 1.3 million young people analyzed against the same test questions administered to Baby Boomers in the 1950s and 60s resulted in evidence that the young people today who do focus on self first, suffer from more anxiety, loneliness, and depression. So young people, give Facebook and the Joneses European vacation photos a break. Live life for others by focusing on doing good and being good, and your experience will line up with research and Twenge’s mother’s theory that, by not worrying about your own happiness, happiness will still happen.
“Keeping up with the Jones is harder now that Facebook shows you every cool picture all 687 of your 'friends' have ever taken.” 36 HEALTHY MAGAZINE
Should You Post Pictures of Kids Online?
Kid-Smart picture you may not want some people to see. It becomes all too easy for a predator to know what school your child attends, what dance studio they visit after school, what day you do carpool, and your home address. Or, if you recently had a baby, is the hospital where they were born visible? How about their full name and birthday? Your child’s identity could be stolen with this information online.
HOW WOULD YOU FEEL IF IT ENDED UP IN THE WRONG HANDS?
of moms on Facebook post pictures of their kids.
W RITTEN BY ANG EL A SI LVA
re the privacy and security settings on social media sites like Facebook and Instagram enough to protect you and your children from predators or identity theft? We like to think so. With smartphones, it’s just second nature to snap a quick picture and let our virtual social circle know what we’re up to. And most of us do it. A recent US study found that 63 percent of moms use Facebook, and 97 percent of them post pictures of their children. Similarly, 89 percent of those moms post status updates about their kids and 46% post videos of them. So even if our online “friends” are carefully screened, could those images, updates, and videos still somehow end up in the wrong hands? Constant technology and policy changes make the answer unclear of how “private” our online lives really are, but there are some things to consider if you choose to share pictures of your kids online.
your control and it is fairly difficult – if not impossible – to police the social media circles of everyone you know,” said Alice Marwick, who lectures on social media and digital culture at Fordham University in New York. If any of this raises red flags, don’t panic. There are options for sharing photos with specific individuals. If you still don’t trust posting photos on a social media site, there are online photo sharing pages that allow photos to be uploaded to a password-protected album, and you can send invites to your grandma, aunt, etc. so only they can view the photos by password.
WHAT INFORMATION DOES IT PROVIDE? It’s just a family picture in front of the van before the big road trip, what’s so bad about that?
WHO WILL SEE IT?
Even if your friends’ lists are carefully screened, did you know that if one of your friends “likes” a photo, all of their friends can see it too? If other people are in the photo with your kids and you tag them, it immediately goes to their profile and can be viewed by their friends and possibly even the public if their settings aren’t strict.
Is the house number visible? The license plate number on the car? Do you say how long you’ll be gone or where you’re going? Have you previously posted anything about what state or city you live in, or is that visible on your profile? Suddenly your entire friend list knows that your house is empty, for how long it will be empty, and where to find it.
“In reality, there’s lots of other people posting information about you without
Little pieces of information can be put together to form a bigger picture – a
Perhaps the best question to ask yourself before you post a picture is “how would I feel if this ended up in the wrong hands?” Even seemingly innocent photos can be misconstrued on the internet. Avoiding innocent nudity or vulnerable situations can protect your children. If these photos could be downloaded or shared by anyone, is there potential that they could be shared on a website you wouldn’t be comfortable with? When in doubt, keep it private. Cherish those moments in your heart, not online. Is your location tagged? Did you know that several smart phones have a location setting that automatically tags your photos with the location of where they were taken? This information is then uploaded with the photo when you share it online. There are ways to turn these settings off, so look up the model of your phone and it’s location/ GPS settings to make sure you aren’t inadvertently leaving a trail.
HOW WOULD YOUR CHILDREN FEEL ABOUT THESE PHOTOS AS ADULTS? Adults today don’t have to look through their parent’s online profiles to find embarrassing photos or stories of them when they were children. But what about our children? Would they want a future employer, girlfriend, or college admissions office knowing about the tantrums they threw until they were 10? Or the car accident they caused as a teenager? Probably not. Again, before you post a picture or anecdote starring your child, ask yourself if it were a picture or story of you, would you want it online? Would you want all of your PARENTS’ friends to see it, not your own? I can’t say there’s a right or wrong answer to the question of if you should or should not post pictures of your children online. For many parents, including myself, social media has become a convenient solution to sharing the lives of my children with my friends and loved ones who aren’t here to share it in person. But ultimately, we must ask ourselves, “at what cost?”
Getting Kids to Eat Fruits and Veggies at School
kid-smart / 2015
Age of Puberty a Predictor of Later Disease
Researchers from the University of Cambridge found that the age at which both men and women begin puberty is associated with 48 different health conditions, including arthritis, glaucoma, and depression. Previous research has linked early puberty in women to heart disease and type 2 diabetes, and this study confirmed that. This study of nearly 500,000 people also found that those in the earliest and latest percentiles (upper and lower 20%) had a higher risk of later life disease. Among many other findings, researchers found that men and women who went through puberty later in life had a higher relative risk of developing asthma.
Caffeine & Children
A recent study from Brigham Young University found that kids who had recess before lunch rather than after ate 54 percent more fruits and veggies. Researchers also found that there was a 45 percent increase in the number of students eating at least one serving of fruits or vegetables. Apparently itâ€™s not just what is on the tray that matters; timing is important.
73% A 2014 study published in Pediatrics found that on any given day, 73 percent of US kids consume caffeine.
Research from Yale found that middle schoolers who drink caffeine are at 66 percent higher risk for hyperactivity, compared to peers who donâ€™t drink caffeine. Source: Popular Science
Teen Social Media Use Exceeding 2 Hours Per Day is Problematic
FEMALE STUDENTS DO BETTER WITH FEMALE TEACHERS
A new study from Canada surveyed 750 students in grades in 7 to 12, and found that a quarter of them spent more than 2 hours a day on social media sites like Facebook and Twitter. This 25 percent of students also rated their own mental health worse than other students, and had higher levels of psychological distress and thoughts of suicide.
Researchers from the Texas A&M used standardized test scores to find that female students taught by a female teacher do significantly better than male students, on average.
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0% HOOPES VISION
HUT September 2015 Outlined.indd 1
8/24/2015 11:28:17 AM
Understanding the sources of conflict and discontent in todayâ€™s youth
W R I T T E N BY M I C H A E L R I C H A R D S O N
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TEENAGE ANGER is bewildering. Parents often approach it like a Stonehenge of human behavior: We aren’t sure why or how, but it’s there. While parenting teenagers will never be easy, much of their anger issues can be explained, understood and resolved in a productive way.
SOURCES OF ANGER One of the first things parents must understand is that the teenage experience today—the digital world—is starkly different than the teenage world of decades past, according to Clair Mellenthin, psychotherapist at Wasatch Family Therapy. Communication is one of the central differences. Teen-talk today is much faster and often more direct than in decades past, which can cause conflict, or at least disconnect. For example, if a parent calls their teen, the teen might not pick up the phone, but instead may respond with a text. The parent feels rejected or dismissed because they weren’t able to speak directly, but the teen views this communication differently, and actually does the same thing to his close friends all the time. It is just the way he communicates. “They live in such a fast-paced world,” Mellenthin says. “They’re used to everything being instantaneous.” “Whether it’s a TV show, the latest news or an address, teens of today, also called Millenials (add: “and Generation Z”), can find it within seconds. So when things aren’t instantaneous, they get frustrated.” Simple differences aren’t the only problem with communication, however. In some very critical ways, modern teenage communication is simply bad. With the digital age came decreased emphasis on interpersonal skills like assertiveness and eyecontact, meaning that teens are often ill-equipped to deal with conflict when it does arise. Parents need to be able to identify this flaw in their children, and demonstrate the correct ways to deal with conflict. Media, in general, presents messages and enticements that greatly affect teens as well, which may create household disagreement.. Kathleen Hofer, LPC, of Wasatch Family Therapy explained that media has vastly different motives than parents, and is often much more effective at reaching the teenage mind. “The mass media has the goal of making money from teenagers, while parents have the goal of producing happy, well-adjusted adults from teenagers. These two goals are not compatible,” she says.
Other sources of teen-parent anger have been around forever, and have more to do with the natural priorities of each side than with generational changes. “The adult’s job is to protect children,” Hofer says. “The adolescent's job is to explore identity and values. These different tasks have always created tension in the parent-adolescent relationship.” The problem is compounded further considering the timing and the changing role of authority, she says. While parents are important models for their kids, teens often don’t reverence authority figures, making them eerily similar to virtually every generation in the past. Teen-parent disconnect is a proverbial theme echoed throughout the ages of art and music. From Shakespeare’s Romeo and Juliet, to James Dean’s characteristic role in Rebel Without a Cause, the message is clear: teens have rarely embraced authority, whether they are chanting Twisted Sister’s We’re Not Gonna Take It or Will Smith’s Parent’s Just Don’t Understand! But still, there is some scientific explanation for this conflict that suggests some real differences in today’s teen. For instance, puberty is starting younger, around age 8-10, which brings sexual feelings and experiences before being emotionally able. The changing body can be a spark for conflict, notes Mellenthin. “The whole physical being is in a period of rapid growth,” she says, making it easy for balance to be disrupted. The factor of brain development is a huge piece of parenting education that is often left out, she says. The brain is still developing until the age of 25 for boys and 23 for girls. The frontal lobe’s development is of special importance, because it’s the part of the brain that connects cause and effect (hence why teenagers might seem to mindlessly take risks or simply forget to turn in yesterday’s completed homework assignments). The bottom line here is that a developing brain can cause a lot of confusion and, at times, emotional upheaval. Differences aside, teenagers actually get mad for many of the same reasons that anyone else gets mad. It is a time of confusing transitions in education, finances and relationships. When the status quo gets disrupted, a change in
Teen Anger continued <<<<<<< temper is normal, as teenagers know full well. Pressures combine, and teenagers find different ways to cope, some of which aren’t healthy.
WHY ANGER IS OKAY
Perhaps anger is simply a normal emotional response to perceived injustice, and can be expressed in a healthy way. “Anger is simply power waiting to be directed,” Hofer says. “We are stronger, not weaker, when we channel legitimate anger and use it as a power source to solve the problems we are angry about.” In fact, it can be bad if a teen doesn’t express anger. Both parents and teens will feel it, but healthy anger, when expressed, leaves the person in charge, and not just a pawn of emotion, according to Hofer. Another positive side to teen-parent conflict, writes Marie Hartwell-Walker, EdD, on psychcentral.com, is that it shows caring from each side. “Believe it or not, the intensity of feelings can be a hopeful sign,” she writes. “People who fight with each other still care what the other person thinks and still want to have impact and influence on each other.” In the classic communication vs. misunderstanding scene in the 1996 movie Jerry McGuire, Cuba Gooding’s over-the-top NFL wide receiver character shouts out to Tom Cruise, playing McGuire, “That’s the difference between you and me….You think we’re fighting, and I think we’re finally talking!” Energetic exchanges may signify that people still care. The real trouble may begin with the use of the word "whatever." People who give up on each other and no longer care are the toughest to “pull back from disaster,” writes Hartwell-Walker.
WHAT PARENTS CAN DO
Just because there are good reasons for getting angry doesn’t mean being upset is always acceptable. Parents can help their teenagers learn to cope with frustration and pressure in a healthy way. Parents must be sure to not hypocritically behave in the same ways they are trying to teach their teens to avoid. It’s difficult to teach tolerance and composure under pressure when the parent is easily prone to addressing conflict through shouting and violence. “Children and adolescents often mirror their parents’ emotional state, as if they have built-in radars,” Hofer says. “The most common statement I make to parents of child and adolescent clients is, ‘The best way to help your child is to help yourself.’”
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If you want your teen to handle stress and conflict admirably, do so yourself. Here are some healthy habits parents can develop:
Most teenagers admit to having anger attacks, according to Harvard Medical School research, but 1 out of 12 teenagers have what is called intermittent explosive disorder (IED), characterized by uncontrollable fits of rage.
BE WISE IN INITIATING CONVERSATION
Before you initiate any conversation with a teen, consider the context of the situation. If the teen is angry, irritable or feeling rebellious, it probably isn’t a good time to talk.
"It's an enormous problem that mental health professionals have not taken seriously," said Ronald Kessler, a psychiatric epidemiologist at Harvard Medical School in Boston who studies IED, to ABC News.
BALANCE POSITIVE AND NEGATIVE INPUT
Fits of rage will last 10 to 20 minutes. The disorder is especially dangerous because of the danger it poses for the individual and those surrounding him or her. It also can have devastating influences on employment and marriages.
We know teenagers can border on being insufferable, but focus more on the successes of a child than the failures. Nagging is easy to do, and sometimes feels necessary, but be sure it is.
The disorder most often occurs in men, but causes are not clear, nor is effective treatment established. IED often comes with anxiety, depression or substance abuse, and children exposed to violence may be a greater risk developing the disorder.
Consequences should not be decided in the moment, because teens will likely label them as unfair. Establish rules and consequences early, and make sure you enforce those consequences when appropriate. This helps place the weight of the matter on the teen’s head, rather than your own.
PREDICTING AND FIXING AN OUTBURST
Parent-teen conflicts often start because each side is battling for power. Establishing rules can help avoid these battles. That said, compromise can be a good thing.
HERE ARE SOME SIGNS OF HIDDEN ANGER, FROM HOFER:
Teenagers sometimes won’t respond to authority and won’t take no for an answer. To parents, this may be an awful surprise of emerging adulthood, but according to Don Fontenelle, PhD, author of Keys to Parenting Your Teenage, early family trends may be partially to blame. “Some of these adolescents have been in control of the family since they were young,” he writes. “The child determined the routines and activities in the home more than the parents.”
Sarcasm, cynicism, sadistic humor
Apathy, fatigue, stomach ulcers, isolation
Clenched jaws, grinding teeth, insomnia, emotional eating
Procrastination, lateness, passive aggressive
Overly polite, smiling while hurting, self-harm
Depression (adolescent depression often manifests as anger), loss of sense of humor
EVERY TEEN WILL BREAK DOWN SOME TIME. HERE IS HOW TO BEST COMMUNICATE WHEN IT HAPPENS:
Establishing control early in childhood will help teens respond better to authority. Source: Keys to Parenting Your Teenager by Don Fontenelle, Ph.D., 2000 Published by Barron's Educational Series, Inc., republished: life. familyeducation.com. Recommended reading: Parenting From the Inside Out by Dan Siegel, MD, and Mary Hartzell, MEd Whole-Brain Child by Dan Siegel, MD, and Tina Payne Bryson, PhD
Take the teens words seriously, but not personally
Don’t snap, don’t retaliate, and never be physical in anger
Use a calm, professional tone, listen and don’t be argumentative
Connect first emotionally and express understanding, but maintain authority
Recognize that walking away could be better than confrontation
! R YA
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Getting Fat for Kids Is Different
New research from the National Institutes of Health compares how both adults and children gain weight, and the data shows that, compared to adults, children may be eating many more calories for each extra pound gained. Children under the age of ten, for example, have to eat two times the amount of calories to gain a pound of extra weight compared to an adult.
Modern Childhood / in the news
SNACK ON THIS
In the late 1970s, American children consumed an average of only one snack a day. Today, they are consuming nearly three snacks per day. As a result, daily calories from children's snacks have increased by almost 200 calories over the period. Source: USDA
Source: National Institutes of Health
teen appetite A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty. How much of a surge? Let’s just say that mom and dad might want to oil the hinges on the refrigerator door and start stockpiling a small cache of their own favorite snacks underneath the bed. “Adolescents seem like they’re hungry all the time,” says dietitian Mary Story, “especially boys.” Kids who are big and tall or who participate in physical activity will still need increased amounts of energy into late adolescence.
The Perelman School of Medicine at the University of Pennsylvania recently published research showing that for people age 14 to 18, fewer hours of sleep at night is associated with an increased body mass index (BMI). Getting enough sleep at night could reduce the prevalence of obesity. Source: Pediatrics
High Anxiety “The average high school kid today has the same level of anxiety as the average psychiatric patient in the early 1950s.” Source: Prof. Robert Leahy, American Institute for Cognitive Therapy in New York City
Eating a healthy breakfast is associated with improved cognitive function (especially memory), reduced absenteeism, and improved mood.
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Source: National Institutes of Health
A Guide to Nutrition for Your
CHILD ATHLETE W RITTEN BY C AITL IN SC HI LLE
MILLIONS OF CHILDREN PARTICIPATE IN SPORTS—ABOUT 46 MILLION, IN FACT. HOWEVER, THE PHYSICAL NATURE OF ATHLETICS CAN CHANGE YOUR CHILD’S NUTRITION NEEDS. BELOW IS A GUIDE TO ENSURE THAT YOUR CHILD ATHLETE IS GETTING ADEQUATE NUTRITION • EAT BREAKFAST. Eating breakfast is the best way to ensure your child eats a healthy diet throughout the rest of the day. Skipping breakfast often leads to consuming high-calorie, low-nutrition foods later in the day, which can hinder your child’s athletic performance. Make sure breakfast includes a good source of protein such as eggs or milk. • PROVIDE MEALS THAT COMBINE FOOD GROUPS, LIKE LASAGNA, BURRITOS AND STIR FRY. Providing food wellbalanced in protein, carbohydrates, and fats is key for proper physical maintenance. Do not restrict healthy fats or carbohydrates in an effort to get a child to lose weight, as this is not effective. • DON’T MODEL AN ADULT ATHLETE’S DIET. Adults primarily use carbohydrates for fuel during exercise, but children generally have metabolisms that can burn anything, meaning fat is easily converted as a fuel source, according to child nutrition expert Jill Castle, MS. In the late teens, carbs become a preferred fuel source. • DON’T FORGET ABOUT VITAMINS. In the pursuit of physical and athletic excellence, the focus is often solely on protein and complex carbohydrates. While these nutrients are very important to your child’s diet, make sure vitamin and mineral needs are being met as well. Vitamins do not provide more energy, but they help to unlock the energy stored in food. Vitamins and minerals play other important roles in keeping the body healthy and in peak performance shape. For instance, Vitamin D, calcium, magnesium, and fluoride help keep bones strong, reducing your child’s risk of experiencing an injury. Don’t rely on supplements for vitamins, however.
• DON’T OVERFEED. Some parents might be tempted to give extra helpings to their child, because after all, she just had a soccer game and burned a bunch of calories, right? Not necessarily. Many recreational sports, especially for younger kids, aren’t that intense. Your child might not have burned any more calories than she would have playing in the backyard. And if they overeat at night, an appetite might not be there in the morning, robbing the children of nutrition needed later in the day. That said, more competitive athletics will in fact burn an enormous amount of calories that need replenishing. • DRINK YOUR WATER. The extra exertion of sports will make your child sweat more, increasing the need for water intake. Dehydration is dangerous, and in terms of athletic performance, dehydration decreases strength and reaction time. On this note, don’t worry about fancy sports drinks, which can actually have enough sugar to be harmful rather than helpful. Water is enough. • DON’T WORRY ABOUT PROTEIN. A study in Medicine & Sport Science found that young, elite athletes eat 2-3 times the amount of protein they need on a given day. Most young athletes will get their protein without even thinking about it. Too much protein can lead to dehydration and unwanted weight gain. Sooner or later your child will begin to care about his or her athletic performance. They will want to know how to feel and perform better. This is an excellent opportunity for parents to explain the concept of food as fuel. Teach that an empty stomach, or a
stomach fuel of sugar or excess fat will result in less capacity on the playing field. Explain what nutrient-dense food is, versus empty calories, and how your body responds to each. Be careful to emphasize the right principles. According to research published in the Clinical Journal of Sport Medicine, eating disorders have a much higher prevalence among athletes than among the general population. Weight-dependent or looks-focused sports such as wrestling and gymnastics have an even higher incidence of eating disorders. Parents should take special care to not emphasize weight or size, but instead emphasize healthful and balanced fueling of the body. Additionally, yearly physicals with a pediatrician are important for guidance on physical and nutritional matters. Sources: pamf.org, nih.gov
King-Sized Kids What Do I Do?
“All children are born with an inherent ability to manage their appetite. However, over time, this intuition can be lost due to the types of foods offered, how they’re offered, and outside pressures to eat more or certain things.” -Child nutrition expert Jill Castle, MS, RD, jillcastle.com
WRITTEN BY ANGELA SILVA
46 HEALTHY MAGAZINE
he data doesn’t lie: according to a 2014 report from the Center for Disease Control, nearly onethird of all children ages 2–19 are overweight or obese. Parents of obese children wonder what to do to make the future brighter for their kids, but misconceptions exist that propel childhood obesity forward. The percentages of obese or overweight children have been increasing over the past few decades and have more than tripled in the past 40 years. Chances are, you know or are even related to a child who suffers from the effects of being overweight or obese.
So what can you do to intervene and change the course for your child and your family? The first step is for parents to examine their own diet and fitness habits. According to a report from the University of Michigan, children have an 80 percent chance of becoming overweight or obese if they have an overweight or obese parent. However, parent behavior is just one of the factors contributing to this alarming occurrence. This epidemic is the result of a combination of environmental, behavioral, and genetic factors, but the biggest culprits can easily be identified. These include:
• An increased availability of fast food and “junk” food • Significantly reduced and sometimes nonexistent physical activity among most children • Increased time in front of TVs and other screens • Less physical education in schools • A lack of community resources that contribute to or encourage physical activity Of course there are other uncontrollable factors, such as genetics, but physical activity and caloric intake are perhaps the two biggest modifiable factors that can make a large impact. Before you intervene or change anything, consult with your child’s doctor to get accurate data. He or she can properly assess your child’s health and give recommendations based on his or her prognosis. But after the consultation you need to make a plan. Just like gaining weight, which happens over the course of many years, getting to a healthy weight will also take time and will, ideally, become a lifetime effort. Indeed, the best approach to combat obesity is an active defense in order to prevent it. This is why it’s important to not only discuss and make changes with your child, but to get the whole family involved.
Family Strategies • Have family dinner together. You are more likely to eat unhealthy foods and skip the fruits and veggies if you eat separately. Studies show that families who eat together eat more fruits and veggies and less fried and fast food than families who do not. • Keep the TV and screens off during family meals. • Eat slowly and start with small portions, adding more if you still feel hungry. Pay attention to your body’s signals that tell you when you’re full or still hungry. Teach your family to do this as well. • Don’t enforce eating everything on the plate. This will cause overeating. • Set an example of healthy eating and active living, and show your children how fun and simple it can be. Kids will do as you do, not as you say. • Set goals each week for healthy eating habits and physical activity. This can be as simple as eating one more serving of vegetables per day, or walking around the block once per day. • Implement a rewards system to praise good behavior and choices—but make sure the rewards are not foodrelated. • Identify any emotional triggers for you and your family that may signal indulging or overeating. Seek professional help if the emotional issues are more serious. • Evaluate your family’s screen time habits and set goals accordingly. Encourage and help each other, never belittling or talking down to each other. • Plan family activities that require movement, rather than just telling the kids to go exercise.
The Most Important Concept:
DO NOT QUIT! It may feel like the progress is slow and perhaps even stagnant at times, but resist the desire to give up. You will never reach your goals if you stop trying. Your family’s health and wellbeing, as well as your own, is worth every effort you will make. If life becomes stressful and you feel things are getting worse, try a new angle or talk to a medical professional about getting on a formal weight-control program. The hazards and health risks associated with obesity are very serious. The social and emotional effects from being an overweight or obese child are also serious and significant. Decide today, right now, that you will do all that you can to improve the health and quality of life for your child and your family. Set an example and make a plan for a better, healthier future today.
TOYS AND TOOLS TO MAKE PARENTING EASIER
(smart device app) This is a cool way to get technology-hungry kids interested in doing something productive, namely chores. This smartphone app could be the ticket to obedient children and a clean house. It can be used by the whole family! Parents assign chores with points for each, and children keep track of what they have completed. With the points earned, children can purchase rewards that parents enter.
Boon PIPES Building Bath Toy set Leaky pipes have never been so fun. These colorful BPA-free bath toys create a fun, clean, constructive bath time experience. The pipes suction to the wall so the water goes back into the tub instead of onto the floor. The tubes are sturdy and highquality. Airflow from the holes make it so the pipes don’t get moldy over time.
Bright Starts Baby Toy, Hide ‘n Spin Monkey This toy keeps kids engaged in a good way, providing lights and sounds that teach colors, and other interactive parts for developing motor skills.
Step2 Duck Pond Water Table
First Years Quick Serve Bottle Warmer This bottle warmer is small enough to leave on the countertop or take on outings. It’s Latex free, BPA free, lead free, phthalate freee. This product also has an automatic shut-off when it runs out of water which means one less thing for you to remember.
If your child is fascinated with water, as many are, this is an amazing toy to have. This water play table includes two decorated ducks and a frog squirter, keeping children occupied with splashing fun. The simple but sturdy design makes summer time a blast. The cat tail scoop, center spinner, and frog launcher create a more interactive playtime with friends.
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A PARENTS’ GUIDE TO TODDLERS WHO GO NUTS
ot all children are created equal. Some seem to be born mellow, and others seem be born with their screaming button stuck in the “on” position. But oh, how much easier would life be if parents could perfectly predict the behavior of their precious children? Then there really could be a universal parenting manual. Unfortunately, temper tantrums are just a rite of passage for new parents as their precious babies enter the dreaded, yet wonderful, toddler years. But nobody enjoys dealing with a screaming, thrashing child in the middle of the store, or an inconsolable toddler in the middle of church. Rather than focus on what to do during the tantrum, here are some ways you can prevent the bomb from ever exploding, or at least from worsening. 1. Read your child’s mood. Toddlers often have certain behavioral patterns that give clues into whether they’re tired (and just fighting it), need to release some energy, etc. Use these clues to adjust the way you react and respond to your toddler. For example, when they’re tired, toddlers are especially vulnerable to outbursts and being even less reasonable than normal, as every parent knows. Try to avoid placing too heavy of demands or expectations at this time, because it is likely that not only will they go into a full-on tantrum, but also whatever you asked of them will not get done anyway (or you’ll end up doing it yourself). At this point, stick with what works —reading, bathing, singing, or some sort of winddown routine. I’ve learned with my toddler that no matter how important it may be, anything we need her to do when she’s tired can wait. It’s just not worth it.
2. Validate your child’s feelings. When your child is upset over something you think is unimportant, like a broken toy, realize that his or her mind experiences the same emotions as you, but at a different level. That broken toy to them is equivalent to a lost wedding ring to you. Of course, to an adult, it can be easy to get frustrated and impatient when children get upset at these things, but how often do we have bad days or get upset at something we look back on as menial, only to hold our children to a higher standard when they get upset? Before responding, try asking them to acknowledge their feelings: “Are you feeling sad? Did breaking that toy make you angry?” Helping children learn to identify their feelings and not hide them or feel ashamed of them can help teach how to work through them. Children should grow up knowing it’s okay to feel and express emotion. 3. Challenge instead of threaten. This concept has completely changed how I interact with my own toddler. In the past when my toddler would throw a tantrum or get into trouble, I would usually respond with the classic, “you better stop or else I’ll take away that toy, or send you to time out, etc.” And her response was almost always throwing that toy getting across the room, as well as anything else in her path of destruction. It only ever escalated the bad behavior. The “you better… or else” approach is not the most effective. Rather than threaten bad behavior, challenging it works much better. Instead of threatening, trying saying something like, “Uh oh, you shouldn’t get into that. I bet you can be a big girl and put them back, and then come have a snack with me!” Or, “I bet you can be a
great listener and put that down, and then come play with me!” It takes patience, but the response is almost always positive. The positive reinforcement after the challenge is crucial, because toddlers want to play and have your attention, and those work as motivators much better than threats. The very nature of a challenge lets them know you believe in their abilities and have confidence in them, and that you have expectations for them. 4. Role play. This approach is often recommended when it comes to teaching children about strangers, saying “no” to drugs, or resisting peer pressure in other ways. It can also be effective to reinforce positive behavior in toddlers. After a huge blow-up, once your toddler has calmed down, go through and reenact the situation again, encouraging a better response. It may even become a fun game for them when you praise them with tickling or playing when they respond positively several times. This can also work before a tense or new situation, like playing with new friends or going to a new place. After all, practice makes perfect, no matter how old you are. 5. Love them. Love is the strongest, most powerful parenting tool you have. All too often, toddler tantrums are just a result of frustration, lack of understanding, or the inability to express themselves. I have found that sometimes, when all else fails, just scooping up my little one and holding her tight against my chest can relieve some of the worst tantrums. Just providing that sense of love, security, and reassurance can be enough to calm the troubled mind of a tantrumprone toddler.
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Silly questions can have serious answers. From diapers to degrees, having a child means having questions. What’s normal? What isn’t? Get answers to your health-related questions—even the silly ones—from experienced nurses like Cory. She’s a mom, too. It all starts with one good choice.
©2015 SelectHealth. All rights reserved. 3648 1/15
©2015 SelectHealth. All rights reserved. 3648 1/15
A AN GE LA SI LV W RI TT EN BY
Relearn how to GROCERY SHOP 52 HEALTHY MAGAZINE
YOU MAY THINK GROCERY SHOPPING IS JUST PART OF YOUR ROUTINE, THAT YOU KNOW WHAT YOU’RE DOING EACH AND EVERY TIME YOU ENTER THAT GIANT PANTRY OF ENDLESS CULINARY CONCOCTIONS. BUT A GROCERY STORE IS MORE LIKE A BOARD GAME, AND EVERY SECTION, DISPLAY, AND WORKER IS STRATEGICALLY POSITIONED TO GET YOU TO MAKE A MOVE. INDEED, YOU’RE LIKELY MORE OF A SUCKER THAN YOU REALIZE WHEN IT COMES TO GROCERY SHOPPING. DON’T BELIEVE ME? LET ME WALK YOU THROUGH SOME COMMON GROCERY STORE STRATEGIES SO YOU CAN RELEARN HOW TO SHOP WITH BETTER CONTROL, DODGING THE MARKETING TACTICS THAT HAVE DUPED YOU SO FAR.
1. Department Arrangement Consider almost every grocery store you’ve ever entered: the produce section is near the front, usually off to the right, with the bakery behind that in the back right corner. The meat and seafood section is in the far back, maybe off to the right a little, and the dairy section is almost always in the back left corner. Do you think this is random? Think again. The dairy section, specifically, is strategically placed so that you walk past almost half of the store to get there. This is because almost everybody who enters the store has some sort of dairy item on their list. It makes sense to put this section out of the way where you’ll have to pass everything else to get to it. Next time you’re at the store, be aware that your route to needed items is carefully calculated; this will help you resist enticing distractions.
2. End Caps and Product Placement Isn’t it so convenient that the stores put the items you really need right at the front of the aisle, and it even looks like they’re on sale? It’s a nice thought, but actually a calculated design. The end caps are meant to catch your eye, to get you to grab and go instead of comparing prices down the aisle. Even if you dodge this trap, marketers place kid-magnet products at your child’s eye level. Doesn’t it drive you crazy when your kid notices the Frozen characters on every kind of cereal, and your shopping suddenly becomes a battle against animated princesses? Again, not a coincidence. The end caps and eye-level (to you or your kids) positions are actually coveted positions that the food manufacturers pay extra for to market their products.
These spots rarely promote a good deal or genuinely make things easier for you. They are, once again, convincing you to buy products. If you want a good deal, crouch down toward the floor, and compare the generic and store brands. Chances are you’ll still get what you’re looking for but at a much lower price. As for the cereal aisle, you’ll probably just have to avoid it altogether when you have your kids with you.
about it: was she placed in front of the hardware section? Or the cleaning supplies? Nope. She’s right in front of the peanut butter and Nutella aisle, and after that cookie you suddenly notice this and I mean it wasn’t on your list but let’s just see what’s down that aisle anyway. Bam! You just bought 40 pounds worth of Nutella. The grandma wins again.
5. Perimeter Peril 3. The Right Hand Disadvantage When you’re on a typical shopping trip, do you usually start on the far right of the store, making your way first past the produce and bakery? This isn’t a coincidence. Paco Underhill, an environmental psychologist and author of What Women Want: The Science of Female Shopping, reveals that grocery stores are planned that way: with 9 out of 10 people being right-handed, it is more convenient for shoppers to push the cart with their left hands and to grab things with their right hands. And stores are sure to place high-profit products at your right around the entirety of the store. First it’s usually baked goods, then produce, then meats, then dairy, then drinks, all at your right hand’s fingertips.
4. The Sample Stunt You probably feel so proud—you sampled the cookies the darling little old lady offered and were able to say “no thanks” when she asked you to buy a box. I’m sorry to say she still won. Her goal was not necessarily to get you to buy a box of those cookies. Her goal was to trick you into thinking you’re hungry. Think
You may have been taught that for healthy shopping, stick to the items sold around the perimeter of the store, right? Well, this rule is officially outdated. Marketers are one step ahead of their market, so with health-conscious people sticking to the outside, guess what food makers did? They put all of those grownup candy bars (i.e. protein bars, breakfast bars, etc.), and sugar-loaded “super smoothies” right where you expect the healthy items to be, slapped a green label on them and the words “omega-3,” and bam!—marketers just successfully sold their item to health-conscious people, who think they found a new, delicious “smart” snack (despite the zillion grams of added sugar those bars and smoothies have per serving). Realize that stores make the majority of their profit off of perimeter food items.
Don’t be fooled by the professional grocery store designers and food marketers anymore! Keep their strategies in mind, stick to your plan, and keep your money in your wallet by relearning how to navigate your grocery store.
TAKE A LOOK AT
THESE “WHY DO YOU TRI?” RESPONSES: •
I want to prove to my husband that I’m strong!
What a freeing feeling to have control over the path I will take to be healthy! I can choose to eat right and exercise, or to not do it. I am making a choice for health, so I am around to nurture my most beloved treasures — my husband and children.
I enjoy the camaraderie of training with friends and feeling the satisfaction of having met the challenge of a tri.
If you’re considering a triathlon, here are some reasons to try. SOURCE: CITIHEALTH.COM
homas Edison once said, “If we all did the things we are capable of doing, we would literally astound ourselves.” What he failed to mention is sometimes we don’t realize what we are capable of until a catastrophe of epic (oh alright, minor) proportions forces us to. If you've ever been sitting on the fence deciding about this event, sit no longer.
I want to conquer my fears, to challenge myself, for the confidence I gain when I complete a difficult task.
It’s my first time, and I want to challenge myself. I have no desire for a marathon, and hopefully this will meet the challenge.
I tri because I think I’m the type willing to push the limits of my own abilities. I know what it takes to reach my potential to improve ... and it’s hard. It hurts. It’s not pleasant, but the rewards I reap are unmeasureable.
I want to keep up with my Mom — she’s 53 and can run circles around me on a road bike!
It has always been a dream of mine.
It gives me something to work and train hard for. It is my motivation!
I want to feel that sense of accomplishment from completing something physically challenging for me.
This is my first one. I’ve always wanted to do it so I set a goal and hope I meet it.
I need to begin leading a healthy life and be an example to my family.
It’s a great way to keep in shape and cope with stress! It makes me feel good and its a great hobby that my husband and I do together.
This keeps me working out so I don’t get overweight. It’s an activity I can do with my husband to keep us both fit.
If you never have a goal in life, how are you to succeed in anything?
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Myth of the Month Does It Matter If I Heat Food In a Microwave Versus Oven?
and other microwave questions RUMORS HAVE CIRCULATED FOR YEARS REGARDING THE SAFETY OF USING MICROWAVES. BUT DO THEY ACTUALLY CAUSE HARM TO OUR FOOD AND OUR BODIES? Take a big sigh of relief if you just ate microwave popcorn, because microwaves are perfectly safe and are actually one of the best methods of cooking and heating food. Let’s examine how they work. Microwave ovens contain an electron tube called a “magnetron” which produces small electromagnetic waves (micro-waves). These waves cause the water molecules in food to vibrate, which produces heat.
Why is this a good way to cook food? Nutrients are broken down whenever food is cooked in general, but more is lost from food when they are cooked for too long or with too much processing. Boiling, for example, causes vegetables to lose many of their nutrients in the
water. Cooking foods in the microwave is actually one of the best ways to preserve nutrients because foods cook quickly and with little or no water, especially compared to foods cooked in the oven. Cooking vegetables in a covered bowl in the microwave, which is essentially steaming them, is one of the best ways to preserve their nutrient content.
But what about radiation? Don’t microwaves emit harmful radiation? Much like cell phones and the wifi in your home and pretty much everywhere around you, microwaves emit a small amount of radiation, but not nearly enough to cause any harm. The FDA sets very strict regulations on the amount of radiation that can leak from a device, and the amount allowed by this standard is far smaller than any amount that could cause damage.
Is it bad to use plastic containers in the microwave? Any container that wasn’t designed specifically to be used in a microwave can melt and leak into foods. These
chemicals can be harmful. Most products will have a warning if they should not be microwaved, or a label that they are “microwave safe.” Many plastics today are designed to do fine in microwaves. A microwave shifts the magnetic fields of a substance, which affects water greatly, but certain plastics, glasses and ceramics aren’t very polar, so don’t respond to magnetic changes. When in doubt, use something known to be microwave-safe. In general, avoid microwaving plastic containers that were made to hold dairy products or condiments (looking at you thrifty kitchen masters).
Why do microwaves cook unevenly? Many believe that food cooked in a microwave is heated from the inside out, but microwaves are actually only able to penetrate food near the surface, which is why cooking thicker foods often leaves cold spots. A tip: spread your food out on the dish and even create a space in the middle of the food before microwaving, in order to heat food more evenly and faster.
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The SMART Clinic Part of Research for New Method of Pain Mediation
THE REGN475 STUDY A major research opportunity for patients suffering from hip or knee pain! Nerve Growth Factor (NGF) has recently emerged as a newly discovered mediator of pain. NGF causes pain in humans and animals and is found in increased concentrations in painful conditions. Inhibiting NGF reverses pain in animal and human models and has shown an ability to reduce pain and improve function in a wide spectrum of painful conditions, including osteoarthritis, chronic low back pain, diabetic peripheral neuropathy and possibly others. Antibodies that
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specifically target NGF represent a new class of medication for treating pain. REGN475 is one such anti-NGF antibody in clinical development. So far, Anti-NGF antibodies do not appear to have the same cardiovascular or gastrointestinal safety risks like that of NSAIDs (Ibuprofen for example) and do not appear to have the abuse potential or central nervous system side effects of opioids. This is exciting news for those struggling to manage pain.
4 weeks for a total of 4 injections. Patients must meet the inclusion and exclusion criteria in order to enroll. We are excited to be involved in this important clinical research.
OTHER CLINICAL RESEARCH OPPORTUNITIES OFFERED THROUGH THE SMART CLINIC:
• Degenerative Disc Disease • Osteoarthritis Pain – Knees
A recent study of knee osteoarthritis published in 2014 by the International Association for the Study of Pain concluded that REGN475 was generally well tolerated, was associated with a significant reduction in pain and also showed an improvement in physical function. The Phase II clinical trial of REGN475 has just begun. Carefully selected patients with painful hip and/or knee osteoarthritis are invited to participate. Trial participants will receive a subcutaneous injection of study medication or placebo every
• Osteoarthritis Pain – Hips • Herniated Lumbar Disc and Leg Pain/Leg Pain Symptoms
To learn more, please contact The SMART Clinic at 801-676-7627.
Exercise to PREVENT MUSCLE LOSS I
f your age depresses you, here’s a scientific truth that won’t make you feel any better. By 30, most people are losing one percent of their muscle mass each year (it’s called sarcopenia).
But your fate is still in your hands. Nutritionist Mariam Nelson from Tufts University even says that a lazy 40-year-old is biologically older than a 70-year-old that works out. So whether you’re 28 or 75, eating a diet full of protein and building your muscle regularly is a must.
1. Weight Lifting
By the time we hit middle age, we should start lifting weights at least twice a week to retain our muscle. But starting early can only help, so breakout some dumbbells or strap on some ankle weights. No one is exempt.
2. Resistance Training
While some prefer lifting weights, they’re not required. Body weight exercises like pushups, squats, crunches, lunges and even some yoga can be just as effective. Nutrition professor Douglas Paddon-Jones from the University of Texas says that just “one to two short resistance workouts each week can improve muscle mass and strength.” So, losing sleep trying to make it to the gym every morning isn’t necessary.
3. Cardio Blasting
Even though cardio isn’t purely a muscle building exercise, it’s still a good idea. It improves muscle health, encourages blood flow and helps your body repair itself. So try to jump on the trampoline or grab your bike or three times a week. But don’t stop strength training.
WRITTEN BY LINSY HUNSAKER
Sources: WebMD, The Boston Globe, Care2, and EatingWell
C L I E N T CON T E N T
SOME NUMBERS TO CONSIDER Those without insurance in 2015 will pay a fee (whichever is higher) of either: 1. 2% of yearly household income. The max penalty is the national average premium for a bronze plan. 2. $325 per person for the year, $162.50 per child under 18. The max penalty for this method is $975.
Reasons People Don’t Get Health Insurance
WITH RECENT POLITICAL DECISIONS, HEALTH INSURANCE, OR LACK THEREOF, IS A HOT TOPIC. THE AFFORDABLE CARE ACT, NICKNAMED OBAMACARE, GAVE HOPE TO THE LEGIONS OF AMERICANS WHO DID NOT HAVE HEALTH INSURANCE. HOWEVER, MILLIONS REMAIN UNINSURED, EVEN WITH THE PROMISE OF UNIVERSAL COVERAGE. HERE ARE FOUR COMMON REASONS WHY:
A poll by the Kaiser Foundation found that the primary reason many Americans are still uninsured is the cost—39 percent of respondents said health insurance places too much of a financial toll on their budgets.
The median charge for an ER visit by an uninsured person. ER visits for sprains, injury, intestinal infection, and UTI all cost uninsured patients a median of around $1,000. ER prices vary greatly across the nation however.
Source: PLOS One
Because the Affordable Care Act is an enormous document filled with innumerable dictates and directions, the average American is not familiar with its ins and outs. In fact, 46 percent of uninsured Americans said they were unaware that they would be penalized if they did not buy health insurance. Furthermore, many don’t understand the many options presented to them by insurance companies.
3. EMPLOYERS NOT PROVIDING IT. According to Dr. Ezekiel Emanuel, Obama adviser to the Affordable Care Act, by 2025 “fewer than 20 percent of workers in the private sector will receive traditional employer-sponsored health insurance.”
4. WILLING TO PAY THE PENALTY. For some, the cost of paying the penalty may be less expensive than buying insurance. For those who are young and healthy, the likelihood of a catastrophic accident weighed against the monthly insurance cost leads them to choose the penalty fee over the more expensive monthly insurance cost.
The percent of uninsured adults who have outstanding medical bills. About 20 percent of the uninsured population experience serious financial strain from medical bills, compared to 7-11 percent of the insured population. Studies also show that the uninsured often postpone needed care. Source: The Henry J. Kaiser Family Foundation
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
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Centers of Orthopedics & Sports Medicine AN EMPLOYED PHYSICIAN GROUP
Center of Orthopedic and Rehabilitation Excellence - CORE Charles Beck, MD Christopher Belton, DO Douglas Burrows, MD Leslie Harris, MD Armen Khachatryan, MD R. Brian Mackey, MD Jim Macintyre, MD S. Charles Marshall, MD Andrea Matich, MD Traske Muir, MD Wade Sessions, MD Peter Silvero, MD
When is it time to get your knee replaced? Charles Marshall, MD
Center of Orthopedic & Rehabilitation Excellence
steoarthrits or degenerative joint disease affects millions of people in America on a daily basis. The cartilage on the ends of the bones wears out over time due to repetitive usage and sometimes trauma. Cartilage is a thin layer of cells that line the joint and provide a slippery surface to allow gliding of the joint. When that layer of cartilage cells wears out, people experience pain, catching, locking, and decreased motion and function. Conservative treatment is always attempted first. Weight loss helps decrease the force across the joints. Injections of steroid or hyaluronic acid are tried. Anti-inflammatories and glucosamine, a cartilage vitamin, can be helpful also. When conservative treatment has failed, Orthopedic Surgeons can replace the joint with an artificial joint constructed with metal and plastic. The damaged portions of bone and cartilage are removed and a resurfacing metal implant is matched to the patient. Angular deformities are corrected at the time of surgery. So when is it time to get your knee replacement? When your knee pain starts to interfere with your daily activities, you should consider replacement. The surgery is designed to improve the quality of your life. Many of our patients have trouble walking, putting on their shoes and socks, getting in and out of cars, and simply walking through a grocery store. Frequently these patients wake up at night due to their extreme knee pain. Inactivity also leads to weight gain that makes the pain in the joint worse. Walking up or down stairs becomes impossible. Often my patients will tell me tearfully “I don’t want to live like this anymore”. Knee replacement technology has greatly improved over the past decade. Metal and plastic are still used to replace the knee, but the knee replacements are more customized to the patient. Computers and
3D modeling are utilized to improve sizing and alignment of the leg. I tell my patients their knee replacement is like a car tire. If aligned properly, the materials will last much longer and hopefully the rest of their lives. If perfect alignment is not achieved, the replacement will wear out in half the time. The normal lifetime of the replacement is usually 15 to 20 years. We encourage patients to wait until their 50s and 60s to have their knee replacements in order to avoid multiple surgeries later. In some cases younger patients undergo knee replacement because the pain and disability become intolerable. Is it bad to wait too long for the knee replacement? Doctors and patients need to weigh the pros and cons of waiting for surgery. Delaying knee replacement can cause weight gain due to inactivity. It can also cause stiffness in the joint which may affect the outcome of the knee replacement. Patients who enter surgery with a stiff knee tend to have stiffer knee replacements. Many patients have side effects from arthritis medications such as gastrointestinal bleeding and heart damage. So, it’s ok to wait, but don’t wait too long! The technology is here to improve your life and increase your activity.
ABOUT THE AUTHOR
Charles Marshall Dr. Charles Marshall is a board-certified orthopedic surgeon who completed fellowships in arthroscopy and sports medicine, and in total joint replacement. He is a member of the Center of Orthopedic & Rehabilitation Excellence in West Jordan.
801-568-3480 - West Jordan 801-964-3925 - West Valley City 385-887-7100 - Riverton Coremds.com
Comprehensive Orthopedics & Sports Medicine Joseph Albano, MD Andrew Cooper, MD Michael Cosgrave, DO David Howe, MD Stephen Kirk, MD Benjamin Williams, MD 801-533-2002 - Salt Lake City 801-533-2002 - Sandy CompOrthopedics.com
Davis Orthopedics and Sports Medicine Christopher English, MD Matthew Lyman, MD Nicholas Monson, DO B. Thomas Watson, MD 801-773-3900 - Layton DavisOrthoClinic.com
Endurance Orthopedics and Sports Medicine Mark Scholl, MD Mark Peterson, DO 801-424-5042 - Salt Lake City EnduranceOrtho.com
Paulos - Toronto Orthopedics & Sports Medicine (Cottonwood Heights) Lonnie Paulos, MD Russ Toronto, MD 801-733-9924 (Paulos) 801-912-8210 (Toronto)
SportsMedUtah.com Proud team physicians for
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SNORING CAN BE DETRIMENTAL TO YOUR HEALTH
any of us snore – even women and kids. Although it can be very annoying to anyone sharing the bedroom, it can have serious health consequences for the snorer. Sleep disorders affect 70 million Americans or up to 1 in 5 adults. Sleep apnea is a major cause of heart disease. Why does sleep apnea affect the heart? Research is showing that sleep problems can lead to severe effects on the cardiovascular system. The most well-established relationship involves the condition called Obstructive Sleep Apnea or OSA. This condition is caused by a narrowing or collapse of throat tissue during sleep. This causes blood oxygen levels to drop and the body reacts by sending out a flood of emergency hormonal signals which, over time, can take a toll on the heart and vascular system. The good news is that once identified this condition can be successfully
801-263-2370 62 HEALTHY MAGAZINE
WHY SHOULD SLEEP APNEA BE TREATED?
treated without surgery or medications. Treating OSA can produce lasting improvements in blood pressure, even during waking hours.
• Up to 80% of people with uncontrolled high blood pressure have Sleep Disordered Breathing (SDB). Treatment can lower blood pressure by 10 or more points.
Sleep apnea is diagnosed by having a patient undergo an overnight sleep study in a dedicated sleep lab. Electrodes are placed on the patient’s head and heart to monitor heart and brain function during sleep. Other equipment measures the quality of breathing during sleep as well as oxygen levels. This study is then interpreted by a Sleep Specialist and if sleep apnea is diagnosed, treatment recommendations will be made. The most common treatment is having the patient use a CPAP machine while sleeping. This machine delivers an “air splint” to keep passageways open during sleep. Modern CPAP machines are quiet and portable.
Murray Salt Lake City West Jordan West Valley City
• Up to 50% of patients with congestive heart failure suffer from SDB. Treatment can reduce the risk of death in these patients. • Up to half of patients with arial fibrillation also suffer from SDB and SDB can be a major cause of new AF. • Approximately one-third of patients with significant plaque in their arteries have SDB and benefit by treating the SDB.
FREE Blood Pressure Checks Please give us a call to ask about a free blood pressure check.
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Aligning Your Smile MODERN ORTHODONTICS OFFERS EXCELLENT OPTIONS FOR TEENS AND ADULTS
ost of us have some awkward anecdotes or cringe-worthy memories from wearing braces; for many of us, getting our teeth straightened was an integral part of growing up. Fortunately for the younger generation, orthodontic care has seen some major improvements in the devices and techniques used to align that crooked smile. The first phase of straightening teeth is arch alignment. Older methods for aligning the arch were somewhat harsh. But now, removable appliances gently shape the arch of your mouth to its ideal position to create room for teeth to grow in. This process reduces the need for tooth extractions. Actual alignment of the teethâ€”the next step in the orthodontic processâ€”has improved greatly with new technology, using nickel titanium wires to make treatment quicker and less painful. Heat-activated nickel titanium wires provide low, consistent pressure spread throughout the mouth. There are new types of brackets as well. Passive self-ligating brackets use
a smaller arch-wire that creates less friction and allows teeth to move more freely. More evenly spaced force means eliminating uncomfortable pressure on a single part of the arch. This improved technology enables quicker and more efficient teeth alignment. Of course, not all orthodontists in Utah have adopted the latest advances in materials and techniques. As a parent looking to start treatment for your children, or as an adult looking to align your smile, careful consideration is important when choosing an orthodontist.
NOW OPEN IN SANDY APEX ORTHODONTICS Apex Dental, which offers all forms of dentistry at its numerous Utah clinics, will offer a full-service orthodontic care unit opening in Sandy, led by Dr. Young, their dedicated orthodontist. Orthodontic care is now available to all Apex patients. Dr. Young and his highly trained staff have completed thousands of cases and can confidently improve the look of your smile in a quick and comfortable way. Dr.
Young performs orthodontic care in two stages: arch development and alignment of teeth through brackets and wires. Adults seeking orthodontic treatment can find modern options available with Dr. Young which help make treatment less intrusive, quick, and comfortable. If you or your child needs professional, affordable orthodontic care, come consult with Dr. Young at Apex Dental in Sandy.
ABOUT THE AUTHOR
Craig Young D.D.S.
Apex Family & Cosmetic Dentistry 801-890-0898 apexfamilydental.com Dr. Young grew up in the small town of Farmington, NM. After receiving his dental doctorate degree in Florida, he specialized in Orthodontics and Dentofacial Orthopedics at University of Colorado Health Science Center.
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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 in Utah 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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Lap-Band Secret Information Revealed
YOU’RE NOT SO HUNGRY! W
hat? That’s it? It’s true. The solid silicone ring around the top of the stomach helps people feel less hungry. Lap-Band puts pressure on the top of the stomach causing nerve signals to be sent to the brain, making us feel like the stomach is already partially full. Studies have shown that even without eating, people feel less hungry with a Lap-Band adequately adjusted. The Lap-Band helps people feel satisfied on small meals, which means fewer calories are taken in and weight loss can occur without hunger struggle.
The ADVANTAGES of LAP-BAND • It is the safest weight loss surgery available. • It is usually an outpatient procedure, meaning after the operation people go home the same day. • Recovery is about 5-7 days to get back to full time desk work—a little longer for more strenuous jobs. • It is adjustable—the tightness is customized to each patient’s needs during office visits.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS Utah Lap-Band 801-523-6177 DrDhansen.com UtahLapBand.com
Dr. Hansen is a Center of Excellence surgeon for the LAP-BAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience in Utah and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
• It is reversible—the band can be removed. • Malnutrition of vitamins minerals or protein is rare. • Regular short office visits provide the best weight loss results.
HOW WELL DOES IT WORK? I’m glad you asked! Long-term studies show that people keep off about 50% of their excess weight.
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ocky Mountain Allergy, Asthma, and Immunology (RMAAI) has emerged from humble beginnings as a small business in 2008 in Layton, UT, with three employees to an internationally recognized center of excellence. Due to the high-demand, RMAAI is excited to open a second location in Murray, UT October 1st. You can expect the same high-quality care in the Murray location as the thousands of patients who have attended the Layton clinic have enjoyed. RMAAI delivers unprecedented patient results in all aspects of allergy and asthma care. RMAAI specializes in serving patients who struggle with allergies and/or asthma struggle no more. They utilize the latest diagnostic testing to find out what specifically triggers your individualized allergies and asthma. Then, they create a plan especially for you. Their unique approach has led to the unprecedented results in thousands of patients. Patients who have previously not found relief, will often find that relief after visiting RMAAI. If you are an athlete and asthma is holding you back, do not let it limit you anymore. Call RMAAI and get the relief you deserve. Over two years ago RMAAI unveiled and innovative food allergy treatment
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ROCKY MOUNTAIN ALLERGY, ASTHMA, AND IMMUNOLOGY
program. Rocky Mountain Allergy is one of the few medical facilities across the nation to provide this service to food-allergic individuals. Once an individual completes this treatment, they are usually able to eat the food they are allergic to without reactions in about six months. There are individual differences and circumstances, but most patients enjoy these types of results. The treatment is called oral immunotherapy or OIT. This treatment should not be tried at home, it can be very dangerous if protocol is not followed exactly and if doses are not accurate. We have had over 100 people complete the program successfully and have over a 95% success rate. We have treated patients from 8 states including Hawaii and we have also treated an international patient from Australia. Patients from multiple countries around the world including Mexico, Canada, England, Sri Lanka, India, and Malta have made inquiries to RMAAI regarding this amazing program. RMAAI is recognized as a leader in food allergy treatment.
9800 or you visit our website at RockyMountainAllergy.com. Our two locations are right off Antelope Drive in Layton, UT and right off of 53rd South in Murray, UT. We look forward to serving you. Unprecedented Patient Results. 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.
If you or a loved one has any kind of allergies or asthma, then you deserve the care and results that RMAAI delivers. Call (801) 775-
CL IE NT CONTEN T
How the TOSH Pilates Program and Increased Core Strength Can Benefit You TOSH PILATES PROGRAM
ane is a 57-year-old mom with chronic low back pain and neck pain. She’s been active throughout her life, but as she’s gotten older her activity level has decreased. In addition to low back pain, she now notices her balance is declining. Concerned, she asked her physician what she should do. She wants to become more active but the pain stops her from trying. Her physician recommended that she try the TOSH Pilates Program to increase her core strength. The program, located at TOSH – The Orthopedic Specialty Hospital in Murray, has instructors who have years of injury management experience and offer private instruction, as well as small group classes. After meeting with the certified Pilates instructors at TOSH, Jane opted for private instruction. Jane’s doctor knew Pilates is an effective way to improve core strength and decrease back pain. The core/abdominal muscles are very dynamic and work together to stabilize the torso, allowing torso side bending, flexion, and rotation. The three main core muscles are: •
TRANSVERSE ABDOMINIS – the main core stabilizer. It supports the pelvis and low back, and aids breathing and digestion. It’s a horizontal muscle that wraps from the belly button to the spine.
OBLIQUES (EXTERNAL AND INTERNAL) – these are the muscles at the side of the torso. They’re responsible for torso side bending and twisting.
RECTUS ABDOMINIS – this is responsible for torso flexion. Most know it as the six-pack muscle.
While a strong core is vital, the order of abdominal muscle firing is just as important. Research has found that back pain is reduced significantly when the transversus is able to fire first. Likewise, in all of our daily activities, the abdominals must fire prior to movement of the extremities in order to provide a natural internal “brace” for the spine.
Pilates is an optimal activity to achieve these goals, according to Betsy Johnson, Certified Stott Pilates instructor and director of the TOSH Pilates Progam. When Jane presented to the TOSH Pilates studio, core strength was the priority. As with Jane, nearly everyone can benefit from increased core strength. “Pilates can improve these basic facets of core strength and stability in all clients. Learning proper breathing techniques, and low back and pelvic control can make the most significant differences in improving core strength and decreasing pain,” says Johnson. At TOSH, 55-minute classes offer a full body workout comprised of strengthening and flexibility through all ranges of motion. Balance and coordination will be challenged within your capacity. Modifications offered for each exercise make it possible for all members of the class to be challenged without pushing beyond personal limitations. Classes are small – limited to just eight people. Each individual will work out on their own reformer. “This ensures the ability to adjust resistance, speed, and body position individually,” says Johnson. “The reformers are state of the art, and the studio is in a private location overlooking the beautiful Wasatch Mountains.” Within two weeks of private instruction at TOSH, Jane noticed a change in her pain, and within 10 weeks, her low back pain and neck pain were gone. Jane has continued Pilates to improve her strength and balance and is thrilled she can pick up her grandson with out pain or loss of balance, take part in Zumba, and live pain-free. Whether you desire a greater quality of life, or you have specific competitive goals, Pilates can give you the edge you need. Contact TOSH Pilates with any questions you have!!
4TH QUARTER TOSH PILATES PROGRAM SCHEDULE Classes Fill Very Quickly! Sign up ASAP! Registration begins September 1st, 2015 Classes run October 5th-December 17th 2015 Due To Popular Demand, We Have Added More Classes!!! MONDAY & WEDNESDAY CLASSES 6 am 7 am 3:30 pm 4:30 pm 5:30 pm TUESDAY & THURSDAY CLASSES 6 am 7 am 8 am 4:30 pm 5:30 pm PRIVATE INSTRUCTION Whether a competitive athlete, or recovering from injury, private instruction offers the most specific programming and coaching to help you meet your goals! Please contact us for details on Private Instruction. CONTACT INFORMATION TOSH PILATES PROGRAM 5770 S. 250 East Ste 450 Murray UT, 84107 Betsy Johnson - Pilates Director Phone 801-314-2210 Email email@example.com For Pricing and More Information… www.toshutah.org\pilates
Breast Cancer Screening
Saves Lives. B
reast cancer is common. In the United States, one in eight women will eventually develop the disease. Although thousands of women die each year of breast cancer, increasing numbers are surviving. This is due to both improved treatment and early detection. Since 1990, the death rate from breast cancer has decreased by 35%. Much of this improvement is attributable to screening mammography. In fact, screening mammography is the only screening test for breast cancer that has been shown in multiple scientific studies to improve breast cancer survival. If all women age 40 and older underwent yearly screening, the death rate from breast cancer would decrease by 35-40%. Although the benefits of early detection of breast cancer are well known, there is still considerable controversy concerning the age at which women should begin screening, and how often. Once again the United States Preventative Services Task Force (USPSTF) has added to this confusion, recommending that women undergo regular screening every other year from ages 50-74. Although the USPSTF
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recently claimed its updated recommendations were scientifically-based, a close examination of the data suggests otherwise. Not only does an analysis of the multiple randomized controlled clinical trials show a significant benefit of screening beginning at age 40, but newer computer models, based on digital technology, confirm that beginning annual screening at age 40 saves the most lives. Some organizations believe that the harms of screeningâ€”false positives, unnecessary biopsies and over-diagnosis--may outweigh the benefits, particularly in younger women. Experts at Intermountain Healthcare, however, maintain that the harms are minimal and overstated. Ten percent of women are called back for additional imaging, which is not really a harm or an over-diagnosis. Of one thousand women who undergo screening at Intermountain facilities, only fifteen to twenty will undergo a needle biopsy, and of those, about 4-5 will have breast cancer. When surveyed, most women feel that the anxiety related to supplemental testing is worth the peace of mind, regardless of the outcome.
If we fail to routinely screen women under 50 and over 75, many years of productive life will be unnecessarily lost to breast cancer. In fact, 40% of the years of life lost occur in the 40 to 50 year age group. Failing to screen healthy women over age 75 also results in delayed diagnosis and unnecessary death, as the incidence of breast cancer increases with age. We all must use the available tools of breast cancer screening, diagnosis and treatment to fight this deadly disease.
BRETT T. PARKINSON, MD Radiology INTERMOUNTAIN BREAST CENTER 801.507.7840 | IntermountainHealthcare.org
If you have time for a hair appointment, nail appointment, or pedicure, you have time for a mammogram. It’s something you should do once a year if you’re over 40, and it could save your life. So make time for your yearly breast cancer screening. Then you can better enjoy time spent on other things.
Call 801.507.7840 now to make your appointment.
CONVENIENT LOCATIONS IN THE SALT LAKE VALLEY
LDS HOSPITAL INTERMOUNTAIN MEDICAL CENTER ALTA VIEW HOSPITAL RIVERTON HOSPITAL
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