Page 1

May 2016



May 2016



May 2016


M AY / J U N E 2 0 1 6


Ten Tips: A Restaurant Survival Guide Food is a celebration, but eating out doesn’t do our body any favors, unless we exercise a little discipline.



Reviews: Kitchen Products and Healthy Snacks to Get Excited About

Reusable baking sheets, chickpea snacks and Figgy Pops; food products you should know about in 2016.



Cooking With Kiddos

Overcome Your Cooking Barriers

Tired of eating at the same old restaurant chains? We’ve got your new restaurant bucket list right here.

It’s not hard to find an excuse to avoid the kitchen, but culinary experiences can be rewarding. Here are the common barriers and how to leap them.


The idea of cooking with small children is enough to make some parents scream. But cooking with your kids can be immensely rewarding with the right approach.

Pay the Painful Produce Price It might be time to move beyond the debate about whether eating healthier costs more. It does, so decide if the sacrifice is worth it.


How We All Make Irrational Decisions We like to think our heads are screwed on straight, but research says we make unreasonable decisions all the time.

66 Versions of Introversion

The “introvert” and “extrovert” labels we like to pin on others and ourselves are often worthless. Delving a little deeper into the types of introversion might be helpful, however.



Recipes Upside-Down Apple Pie Green Coconut Bowl Pumpkin Pancakes Roasted Chicken: Become an Expert

May 2016








AS I THINK ABOUT MY PARENTS, I REALIZE THAT I WANT TO SPEND MORE TIME WITH THEM, REALLY DOING JUST ABOUT ANYTHING. TIME IS SO VALUABLE; TIME TOGETHER, EVEN MORE SO. I’VE HEARD THE RHETORIC ABOUT QUALITY AND QUANTITY, AND I FEEL THE OPTIMAL MIX IS A HEALTHY BLEND OF BOTH. MOST PARENTS ADMIT IT’S IMPORTANT TO SPEND ‘QUALITY’ TIME WITH THEIR KIDS, BUT ALSO ADMIT THAT SPENDING QUALITY TIME IS CHALLENGING. I’m still trying to define ‘quality’ time. Does simply driving from point A to point B together count? What about time doing chores, doing homework, or simply watching television together? Which is higher quality time—watching your child perform a sport, or playing a sport with them? Working together or playing together? That is the question. In a recent study of parents and caregivers, 94 percent drew a correlation between the quantity of ‘meaningful time’ adults spend with children and the way kids handle major issues, including discipline and substance abuse. Drawing a connection between meaningful time and child behavior is one thing, but actually taking the time to discuss major issues is another, according to a study conducted by the Pennsylvania-based non-profit group KidsPeace. The study found 54 percent of participants saying they “had little or no time,” or wished they had more time to spend in physical activities with their kids, such as taking a walk or playing catch. Dr. Alvin Poussaint, a Harvard psychiatrist who helped oversee the study, says about 3 1/2 million households —representing 7 million youngsters—spend an hour or less a week in a physical activity with their children. Alas, good intentions generally get sidelined by parents’ work schedules and other demands.


EDITOR-IN-CHIEF John A. Anderson |

virtually any quantity of time can quickly become quality time.

PUBLISHER Kenneth J. Shepherd |

Communication and making a connection is the key to creating quality in the time we spend with each other. Driving from A to B can easily be quality time if we turn down the tunes and talk. Talk radio, in all its flavors, is high food for fodder, but hardly a tie that binds a relationship in the long run. Shuttling your daughter from school to dance isn’t quality time when Imagine Dragons, Dr. Oz, or the daily news is all we hear. For that matter, sitting through a movie isn’t exactly fertile ground for making a quality connection. You get the point. C.T. O’Donnell, the president and CEO of KidsPeace, said the most important thing a parent can do to connect with their child is to be aware of the situation, recognize a child’s need and find a way to act on it. “They can listen to their children. They can talk, not to their children, they can talk with their children. They can take walks in the park. They can spend meaningful, interactive reading time with their kids,’’ O’Donnell said.


MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. DESIGN EDITOR Phillip Chadwick | MANAGING EDITOR Michael Richardson | ONLINE EDITOR Chelsa Mackay | PHOTOGRAPHER Ryan Chase | CIRCULATION MANAGER Ron Fennell | CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION

Healthy Magazine® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.

Healthy MAGAZINE Magazine (305) 209-4633 l

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, unless otherwise noted.



published by

stardocs media


John & Marlo Anderson


To be included in our free online directory, or to advertise or get content published please e-mail us at

So, as the weather turns heavenly and we begin to budget the nice outdoors with our hectic schedules, take the time to make time. Whether it’s more about quality or more about quantity isn’t really a question at all. Either way, it’s about time. Spend it wisely.

SO, WHERE DOES THIS LEAVE US? Apparently quantity time is the weightier factor, the scarce commodity. So many of us just need to take time to spend with our kids—doing anything. We need to make time. It is my observation that 26quantity years and counting...


Copyright © 2016 Stardocs, LLC. All rights reserved.

To discuss Stardocs creative, design, writing, websites, online marketing services, or even creating your custom publication, call us at 801.369.6139.

May 2016


You’ve probably heard about Zika virus and its connection to microcephaly, a condition where babies are born with underdeveloped brains. New research is indicating another negative effect of Zika. Scientists are now investigating a possible connection between Zika virus and the development of Guillain-Barre syndrome, a condition where the immune system attacks your nerves, causing temporary paralysis. Source:


More bad news about Zika

The newest diet secret:

STOP DIETING! People are always on the hunt for the newest diet craze to help them get in shape. However, a surprising study from Cornell University disputes the effectiveness of traditional “diets.” Of people who have maintained a healthy weight throughout their lives, about half say that they don’t diet. They certainly consume a largely healthy diet, but they do it in “non-restrictive” ways, such as listening to hunger cues and cooking at home more often than eating out.

Anxiety drugs are good, but in moderation Anxiety drugs, such as Valium and Xanax, have risen in popularity over the last several decades. Not only are more Americans taking them, but they are taking them in higher doses. While these drugs certainly have a place in treatment of mental health conditions, a new study has found that overdoses of anxiety drugs have quadrupled over the course of 20 years. Source: American Journal of Public Health



gray matt ers

Patience is a virtue, and may be key to turning back time. A recent study by the National University of Singapore found that people who are edgy and anxious showed signs of faster cellular aging. Impatient people tended to have shorter Telomeres—the caps at the end of DNA strands which is a genetic marker for aging. The longer the Telomeres, the better. You can develop patience with practice. For instance—that chocolate cake that’s calling your name? Wait 15 minutes before you take a bite. Not only will you practice your patience, but the reward will be sweeter.


Research suggests that a new drug used to increase sexual desire in women may have more negative side effects than positive results. Just a year ago, in 2015, the FDA approved a drug called flibanseri, used to increase female sexual desire. Although taking this drug may sound great for women experiencing hypoactive sexual desire disorder (HSDD), the side effects may not be worth the rewards. A study by Erasmus University Medical Center suggested that the negatives of the drug might outweigh the positives.

Flibanserin works by affecting brain receptors to increase sexual arousal in women. The FDA strongly suggested that women not take it with alcohol or certain medications because of the strong side effects that may occur. Although a small change in sexual desire occurred in women taking the drug, many wondered if it was worth experiencing the negative physical changes.

People often blame their gray hair on high stress levels. Some blame it on genetics. It turns out that it may be both! Scientists state that they’ve identified the very first gene they believe is responsible for gray hair. This gene is believed to be responsible for about 30 percent of gray hair, so maybe your hectic job and rowdy kids really are to blame for the rest. Source: Nature Communications

Is It Worth Taking?

“The benefits of flibanserin are marginal,” said the lead author, Dr. Loes Jaspers. “One in three women experience side effects, of which the most common ones include dizziness, sleepiness, nausea, and tiredness.”


That YouTube video could save your life!



Although the FDA approved flibanserin, many researchers believe that they should take a closer look at the drug and possibly revoke their approval. Additionally, it is suggested that women experiencing HSDD discuss their issues fully with their doctors in order to find other options for increasing their sex drive.


HSDD is defined by Sexual Medicine Society of North America as a woman’s chronic or ongoing lack of interest in sex, to the point that it causes her personal distress or problems in her relationships. It is found to affect 10 to 40 percent of women.

The secret to better health may not be found in a pill. Researchers at Loma Linda University found that watching a funny video caused lower levels of the stress hormone cortisol. Additionally, a study from the University of Maryland Medical Center found that “people who laugh more and have a sense of humor are less likely to develop heart disease.” May 2016


In the loop WELLNESS Sensitive Mouth

Teeth a little more sensitive lately? You may be surprised to hear that tooth sensitivity is not a factor of growing old. In fact, tooth sensitivity is highest between the ages of 25 and 30. Factors include brushing too hard, tooth whitening products, plaque build-up and tooth decay. Here are some steps to keep your tooth sensitivity under control. Watch your diet: Highly acid foods will dissolve enamel and increase sensitivity. Relax your jaw: Use a mouth guard to avoid grinding or clenching your teeth. Go easy on your teeth: Treat your teeth to a soft bristled brush. Brush gently, especially around the gum line to avoid removing more gum tissue.


Signs of a Stroke Four out of 10 adults don’t know that a stroke occurs in the brain, and 17 percent can’t name a single symptom, according to a National Stroke Association survey. That knowledge gap could be deadly, especially in light of t-PA, a clot-dissolving drug, which must be taken within three hours to be most effective. Early warning signs are: blurry or double vision or loss of vision in one or both eyes; numbness, weakness or lack of control in one side of the body or face; slurred speech or difficulty speaking or comprehending others; dizziness, lack of coordination or trouble walking; and severe, sudden headaches.



The American Journal of Physiology says men and women sleep very differently. Men use about 11 percent more energy to sleep than women do, which accounts for most of the difference in total daily energy expenditure and where extra calories go.


Sure, video arcades are fun, but the gun blasting noise level could be detrimental to your hearing in the long run. While kids are blowing up bad guys or turning space aliens into Swiss cheese, the estimated noise level in the arcade is over 90 decibels at least 90 percent of the time, according to a study from Gifu University School of Medicine in Japan. A person could safely tolerate that volume for about an hour. That would produce some hearing loss, but it would only be temporary. However, the journal Industrial Health says, prolonged exposure — what you would get if you were working at an arcade or saving Alpha Centauri from the Deepspace Pirates at the 18th level — can cause permanent hearing loss unless you wear ear plugs.


LAUGH AWAY HIGH BP Lowering your blood pressure may be as easy as watching your favorite comedy. Researchers at Osaka University in Japan found that music and laughter “treatments” reduced blood pressure immediately after listening to music or laughing and also after three months of one-hour treatments every two weeks. In the study, those who sang, listened and stretched to music experienced a drop in blood pressure of nearly 6mmHg. Those who laughed had their blood pressure drop by nearly 7mmHg. So next time your doctor tells you to lower your blood pressure, start tuning into your iPod and telling more jokes.




Biology is the least of what makes someone a mother.

-Oprah Winfrey

©Yuri Arcurs |


a daughter her mothers My mother is truly amazing. Of all the women in my life, she is the most beautiful, the most poised, the most comforting, and the one I most adore. BY AUBREY MERRELL

As her first child and only daughter, she and I share a special bond in a house of men and boys. We were each other’s only resource for fundamental feminine refuge, but sometimes this sole life raft seemed too much of a good thing — we stepped on toes, invaded space and engaged in hormonal warfare. Yet, in the wake of the bad and the ugly we found best friendship, support, respect and love. This treasure (which we continually rediscover, confrontation after confrontation), defines the relationship between a mother and her daughters. But what about a daughter and her mothers? On Mothers Day we celebrate and honor the one woman who knew us before birth, with whom we share unconditional ties. While she is the one we ran to and called “Mommy,” she is the Matriarch of countless maternal influences in our lives. She is the keystone of motherhood, if you will, supported by other mothering stones that shape our maternal arch.

Each maternal arch differs vastly from the next. If the only similarity between you and your mother is a genetic trait, your mother keystone may seem small. But realize that the supporting stones of other “mothers” in your life can fill maternal voids and complete your arch. Acknowledge these mothers, embrace them. This Mothers Day, after honoring the leading lady of my life, my real mother, I would like to honor her interns. My grandmothers, for continually mothering my wonderful parents. My sixth-grade teacher, Mrs. Latimer, for inspiring me. My youth church leaders, for exemplifying the woman my mom wanted me to become. My mother-in-law (whom I’m so fortunate to love dearly), for bringing me the love of my life and trusting me with his future. And my best friend, now pregnant with her second child, who is the consummate modern mother. These women, and many others, have shaped my life. They have tucked me in, made my lunch, and most importantly, brought me closer to my real mom. Take the time this Mothers Day to thank and honor (and even pamper) all of the women in your maternal arch. As you do, you will see a completed picture, and you’ll be able to hold your mother on a pedestal for who and what she is and finally realize that you do have the mother you always wanted.

May 2016






Begin as if you are doing a normal burpee, but as you do your push up, spread your legs like you are doing a jumping jack. As you return to jumping position, bring your feet back together and finish your burpee as normal.





Single Leg Push-Up Burpee Begin with a standard burpee jump. As you descend into pushup position, raise one leg in the air, complete your push-up, and return to jumping position. Be sure to keep correct form in your push-up. Alternate legs with each rep.



Star Jump Burpee This variation is much like the standard burpee, but instead of jumping straight up, jump into a star position (arms and legs spread away from body). Finish burpee push-up as normal.






Mountain Climber Burpee First complete the standard burpee jump. Proceed to push-up position but instead of completing a push-up, perform a mountain climber (one knee up to the chest), alternating each leg 2 times. Return to start position and repeat.

Box Burpee Be prepared with a step, box, or ledge. In this variation, instead of completing a normal jump up and down, jump onto your box or step. As you jump back down, complete your push-up and repeat. As you are jumping, be sure to keep your feet shoulder width apart and knees slightly bent.



GYMJURIES COMMON INJURIES, AND HOW TO AVOID THEM. Injuries at the gym are not uncommon. One of the most important things to remember is to warm up properly and never start off at one hundred percent effort. To improve your workout performance, avoid these common injuries:

1. The Hamstring Pull A hamstring pull is often due to a muscle imbalance between the quadriceps and the hamstrings. When the muscle is not warmed up, it can really wreak havoc on the hamstrings, especially if you are doing sprint work or any type of intense running outdoors. Make sure to do a dynamic warm up (see below) until you feel loose before you do anything strenuous outdoors.

2. The Lower Back Common, everyday things could injure your back, including outdoor sports, helping a friend move or lifting heavy objects without paying attention to your form. Some warm up exercises to prepare yourself for activity would be supermans (laying on your stomach and raising your arms and legs, 10-15 reps), light deadlifts, light alternating toe touches and stretching out your core in addition to doing a dynamic warm up.


Can Weight Training Become More Harmful than Helpful? Weight training can be a great way to get into shape, but if it’s done in the wrong way, it could be harmful to your muscles. When participating in strength training, the goal is to get bigger and stronger muscles; this happens when muscles have time to rest and rebuild themselves. In his 1997 study, professor Stuart Phillips of McMaster University found that muscles could become stronger when given time to rest between workouts. Since then, these results have repeatedly been found to be accurate.

to repair and grow muscle is 48 hours. Allowing these 48 hours of rest allows muscles to recover and grow.

Strength training creates micro-tears in the muscles. When lifting sessions are repeated daily on the same muscle groups, muscles do not have the necessary time to recover and grow. Phillips’ study showed that muscles remain in the breakdown process for 24 hours after being trained. Muscles also engage in the repair process at the same time, but the time needed

If you decide to do a full-body workout in one day, it is recommended that you wait the 48 hours before doing another fullbody training session. This means working the entire body in one gym session, two or three times a week. Avoid working all muscle groups every day; muscles need sufficient time to repair in order to reach their greatest strength.

If daily trips to the gym are a routine, it is suggested to target specific muscle groups every other day, rather than doing a daily full-body workout. This means if you train your upper body on Monday, you should wait until at least Wednesday to train the same muscle groups. On the days in between, you could target other muscle groups such as the lower body.

3. The Shoulders The best way to warm up your shoulders is to do arm circles, wall push-ups, actual push-ups, shoulder presses with no weight and of course doing dynamic stretching. The key things is to make sure you have warmed up your shoulders in all angles of how it would be used so you are not just abruptly using those muscles and causing an injury.

What is dynamic stretching/ warm up? In grade school, the stretching you learned was probably to hold a certain position for 20-40 seconds. This is called static stretching. While this may have some benefits, dynamic stretching may actually be more beneficial for avoiding injury. Dynamic warm ups involve moving your limbs and joints through their range of motion, stretching them through movement, not statically. This often means doing the movements of your exercise without weights. Other examples include alternating knee raises and arm raises. If you’re going to do a back workout, stand with feet shoulder-width apart, with arms extended in front of you, palms together. Slowly twist your torso left and right, keeping your arms extended. As a secondary warm up, bring your hands down near your feet in squatting position, and then stand and raise your hands above your head. Greg Marshall is the founder of Fiture Personal Training and has helped thousands of clients through personal training, corporate training, group training, and nutritional coaching services. Contact him at

May 2016



May 2016



May 2016





Not all exercise benefits the brain equally, new research shows


he benefits of exercise go far beyond weight loss and muscle gain. You probably already know that your internal organs, specifically your brain, experience significant benefits from regular exercise. Exercise has the potential of neurogenesis occurring in a mature, developed hippocampus and reducing the amount of age-related holes in both the gray and white matter. The hippocampus is the area of the brain responsible for learning and memory. The implications of this discovery are vast and may contribute to the expanding research of age-related diseases of the brain. But one group of researchers in Finland wanted to know – are some exercises better than others for brain health? As it turns out, an experiment conducted using lab rats found that not all types of exercise benefit the brain equally. In a 7-week study, the rats were assigned to one of three groups, each performing a different type of exercise. One group did sustained cardio activity, running at a regular pace for a certain amount of miles each day. One group did high-intensity interval training, sprinting at a high intensity for three minutes followed by two minutes of slow walking. The third group did the ratequivalent of weight training, which involved climbing with tiny weights attached to their tails. The rats were injected with a chemical marker that highlighted the appearance of new brain cells at the beginning of the study so that they could track the neurogenesis at the end. The results, published in The Journal of Physiology, showed that compared with sedentary rats, some exercise yielded significant


neurogenesis while others didn’t show any difference. Here’s the breakdown:


Cardio exercise showed the greatest amount of neurogenesis in the hippocampus, with the greatest results found in the rats that had run the furthest.


High-intensity interval training showed a moderate amount of neurogenesis compared to the sedentary rats, but not even close to the amount in the cardio rats.


The weight-training rats did not show any difference in brain tissue compared to the sedentary rats, although they were much stronger at the end of the study.

Of course there are benefits of each type of exercise other than hippocampus neurogenesis, and even other potential benefits to the brain, but this specific area of study showed that the effects of each type of exercise have a different impact on the brain. And although rats are obviously not humans, the results still shed light on further research and potential benefits that humans could experience. So if you’re a gym rat (don’t you just love a good gym pun) who loves lifting, maybe you should consider throwing in a good run here or there. And if you’re already a cardio bunny, you probably read this with pride as your superior hippocampus reflected on all of your years of running.


Text “Sculpt” to 67076 to get info on CoolSculpting Free underarm laser hair removal treatment with any CoolSculpting package! (801) 331-8554 | 680 East Main Street, Suite 202 | Lehi, UT 84043

May 2016




BMI Why BMI should no longer be used to determine health status

Body Mass Index (BMI), a ratio of a person’s height to weight, has long been a guide to determine an individual’s health status. It is often used to know what health care costs should be, particularly by employees when evaluating their workers. Recently, the Equal Employment Opportunity Commission proposed that people with high BMIs should have to begin paying higher health insurance premiums. The problem with this is that new research shows that BMI is an inaccurate gauge of health. UCLA psychologists explain that although BMI may tell generally whether an individual is underweight, healthy weight, overweight, or obese, a given weight category cannot accurately predict the health problems an individual will experience. This means that the BMI calculator will label many people who are obese as unhealthy, because obesity is associated with health problems such as diabetes, cardiovascular disease, hypertension, and some cancers, even if the individual is not diagnosed with any of these. On the other hand, the individuals in a normal BMI range are automatically labeled as healthy, when this an often faulty blanket assumption. A. Janet Tomiyama, assistant professor of psychology at UCLA and a leading BMI researcher, published her findings in the International Journal of Obesity. She believes that because of its inaccuracy to determine health, BMI should no longer be used. “Many see obesity as a death sentence, but the data show there are tens of millions of people who are overweight and obese and are perfectly healthy,” she says. Among many other things, the study found that 34.4 million Americans who are considered overweight are healthy, as are 19.8 million who are, according to their BMI, obese. Although BMI will tell you under which weight category you fall, it does not take into account many important factors that determine health status and therefore should not be used as a determinant of health care cost. A more in depth evaluation should be done to determine an individual’s actual health status that would then estimate health risks and the resulting cost of health care. Tomiyama’s study:


dean bertoncelj /

Lebron James and Cam Newton are considered overweight according to BMI.


SOME INTERESTING TIDBITS ABOUT BMI: gg BMI was created in the early 19th century by Lambert Quetelet, who said that it shouldn’t be used to indicate the level of fatness in an individual. gg A study published in Medical Hypothesis found that BMI correctly identified weightrelated health risk in only about two-thirds of women and men. gg A study published in the International Journal of Obesity found that 29 percent of people who fell in the “lean” category according to BMI were actually obese according to body fat percentages. gg Lebron James and Cam Newton are considered overweight according to BMI. Sources:,

Super Bowl 50 MVP Von Miller is considered obese according to the BMI. There is no Denver Broncos player with a normal BMI (18.524.9). On average, they fall in the obese range. Would these elite athletes make the cut for your workplace wellness plan? Source:

May 2016



May 2016



Probiotic Supplements BOOST ATHLETIC PERFORMANCE WHAT DOES A PROBIOTIC DO? The gut-friendly bugs in probiotic supplements offer a wide range of health benefits to fitness and sports enthusiasts. These good bugs accelerate recovery from physical exhaustion and improve the immune defense which weakens with rigorous exercise. A daily dose of probiotic supplements will aid in overcoming the negative effects of strenuous training which are a prime concern for athletes. A healthy gut is awash with good bacteria that are found to have the following benefits for triathletes:

1. Increases the absorption of nutrients

Healthy bacteria boost the absorption of key nutrients that supplement sports performance. Better nutrient uptake enables the athlete to push the limits and recover faster even after a painstaking workout session. This results in faster fatigue recovery and consistent performance.

2. Strengthens immunity

Probiotic supplements boost immune function by increasing the absorption of antioxidants and fighting free radicals that cause muscle damage. A hard training session often suppresses the immune system which leaves you susceptible to sickness, disease, and infections. Research has shown that probiotics have the potential to keep you fit and healthy even with a prolonged training schedule.

4. Helps heal common athletic complaints

Athletes often experience gas, bloating, diarrhea, cramps, nausea, and respiratory infections due to exhausting events. This creates an imbalance in the gut flora and adversely affects physical function. Probiotic supplements replenish the gut microbiome with good bacteria which in turn boosts the body’s ability to endure intense training and recovery from fatigue. Probiotics also reduce the occurrence of gastrointestinal issues and inhibit inflammation and heartburn.

5. Improves protein digestion

3. Improves digestion

Fitness enthusiasts and athletes usually supplement their daily diet with protein drinks to boost muscle growth and accelerate recovery. A specific probiotic strain, clinically known GanedanBC has proven efficacy in enhancing the body’s ability to absorb and digest protein. A daily dose of probiotics will improve your focus, keep you going even with during a heavy-duty training program and help you stay ahead of the curve.


Author Bio:

Digestive enzymes are essential for breaking down the food, but they tend to become less efficient with aging. This can invite a host of digestive disorders which can be easily averted with probiotic gut bacteria. Studies suggest that athletes are disposed to digestive disorders due to a strenuous schedule. The healthy bacteria in probiotics improve digestion by increasing the uptake of essential nutrients and proteins. It is well established that when digestion is improved, it has a positive impact on both performance and wellness.

Probiotic supplements should be taken twice a day just before the breakfast and evening meal. To achieve the best results, it is important to take probiotic supplements daily. Any probiotic brand would need two weeks to colonize in your gut and hence it advisable to begin your supplementation at least 14 days before an athletic event. This will not only improve your health but also boost your performance, so start with probiotic supplements today and reignite your athletic potential.


Mary Toscano is a dedicated wife, a busy mom of two toddlers, an animal shelter volunteer, a health freak runner, and a passionate health and wellness blogger. All of these are her many jobs besides her day job. She aspires to having her own YouTube channel one day about healthy living and clean eating. Spending a major part of her day writing about health and wellness at www.probioticshub. com she educates readers about probiotics. Her goal in life is to inspire and encourage people to take care of their bodies and health. Mary’s message to the world is, “Where there is health, there will be joy, wisdom and wealth!”

May 2016




ANTI-ANTIOXIDANT? RESEARCH POINTS TO HIGH ANTIOXIDANT CONSUMPTION AND AN INCREASED RISK OF CANCER Antioxidants are chemicals found in our bodies and in our diets that attack harmful molecules called “free radicals.” Free radicals are molecules with unpaired electrons, created when we break down food and breathe. They have been blamed as a contributor to a variety of diseases and aging, because of their effect on other cells. Because of their ability to destroy free radicals, antioxidants are often recommended to those with cancer and those at risk for developing cancer. But recent research and reviews of past data are showing that this may be dangerous. reviewed a series of studies and concluded that “although these trials had mixed results, some found that people who took antioxidant supplements during cancer therapy had worse outcomes, especially if they were smokers.” The evidence for these worse outcomes is beginning to grow. In a recent study published in the journal Nature, researchers infected mice with human cancer cells and then fed them common antioxidant supplements. These antioxidants actually increased the spread of cancer in the mice. In previous studies, the cancer cells in the mice behaved just as they did in their human donors (the more virulent cancers spread in both the mice and in the humans, just as the mild cases stayed put in both the mice and the humans). This means that, if the antioxidants affected the spread of cancer in mice, it is very likely that they could have the same effect on humans.

Past trials have connected large doses of the antioxidant beta-carotene with increased risk of lung cancer. Additionally, a 2011 trial involving more than 35,000 men over 50 found that large doses of vitamin E increased the risk of prostate cancer by 17 percent, according to Scientific American. As usual, there is an explanation for these findings. Antioxidants help cells fight off free radicals—both normal cells and cancer cells. It seems that cancer cells benefit from antioxidants even more than the normal cells do, which makes them potentially harmful to anyone at risk for cancer. More information is needed before we start drastically changing our diets—the most recent study in Nature has not been replicated in humans, and was only conducted with a sample of eight mice. The study was also limited to melanoma, or skin cancer. But for those currently battling cancer, the director of Children’s Medical Research at UT Southwestern advised “personally, from the results we’ve seen, I would avoid supplementing my diet with large amounts of antioxidants if I had cancer.” A healthy diet is an effective way to prevent disease, as evidenced by a mountain of research. While antioxidant supplements may warrant caution, fruits and vegetables can be consumed without worry. Sources:,,


May 2016


fit t o p e r for m




Jaw dropping strength, balance, and mental fortitude are on display when Sam Alvarez and his fellow performers step on stage in their production called Odysseo, now performing in Sandy. While their abilities seem other-wordly, Sam reveals some simple ways that he and those he works with gain and retain fantastic physical ability. NUTRITION For Sam and his fellow performers, just a few pounds can make an enormous difference. “Think about someone who can bench press 200 pounds,” he says. “Add 5 pounds, and they might not be able to do it.” Since the show depends on the acrobats doing their incredible feats, Sam says dietary and fitness discipline is vital, but rules he follows for himself aren’t crazy. “It’s no magic,” he says. Here are some guidelines from Sam:


EAT THE GOOD STUFF FIRST If you eat the healthy food first, the unhealthy food is less of a temptation, and less of a factor for fueling your body. Sam calls this “paying the bills” (sound finances and healthy dieting are often based in the same principles, he says). In connection with this, Sam says, make sure good food is easily accessible. Convenience is key.


IT MUST BECOME A HABIT “I think for anybody, they need to find the balance for themselves that doesn’t feel like it’s a major chore,” Sam says. “It can’t be any different than you wake up in the morning and brush your teeth.” Granted, even brushing teeth was hard for us when we were younger, Sam says. But now it’s just what we do, and nutrition needs to be the same way. Sometimes we pick nutrition rules for ourselves that are simply too difficult to maintain, and they won’t ever become habits.


IDENTIFY YOUR MOTIVATION, AND BE SPECIFIC “You want to be doing it saying ‘I do it because I know it’s good for me,’ but that doesn’t last for long,” he says. “Have real reasons for doing what you’re doing.”

4 SATISFY CRAVINGS THE RIGHT WAY “I think you have to satisfy cravings,” Sam says. “Just make it small, and as cheap as possible, meaning fewer calories and avoiding processed choices.” In other words, you don’t have to eat a half gallon of ice cream to calm a sweet tooth. Find something sweet with real fruit in it instead. Also, Sam says, fats are key to satisfying cravings, so rely on healthy fats when a craving comes. Avocados and nuts are a good choice.

May 2016


“A lot of we have to do is more about the structure of the body. It’s more about how you’re supporting your body.” -Sam Alvarez, Odysseo

STRENGTH There are moments in the Odysseo show that totally destroy our concept of human physical ability. At one part in particular, acrobats are on a spinning carousel, and are pulling themselves up vertical poles with just their arms, often with one arm at a time. Sam says many mistakenly equate acrobatic ability with the strength of a body builder. It’s not about “bro science,” he says, or lifting heavy to get big muscles. “A lot of we have to do is more about the structure of the body,” he says. “It’s more about how you’re supporting your body.” In fact, he says, one primary area of focus for all the acrobats is the rotator cuff, which supports the shoulder inside the socket. Since there is a lot of hanging and upper body strength required in the Odysseo show, shoulder injuries are the most common injury. Maintenance is essential. The Odysseo acrobats use a variety if exercises to build, maintain and warm-up the rotator cuff, so it can safely provide the support they need. Many of their exercises are done with an exercise band that stretches.


ROTATOR CUFF EXERCISE Anchor the resistance band at elbow level, and hold the end of the band across the abdomen with the hand farthest from the anchor. Keep your upper arm and elbow close to your body, with the forearm and upper arm at a 90-degree angle. Move your hand in a swinging motion across the abdomen for one repetition. Make sure there is tension in the whole movement, and make sure your forearm remains perpendicular to the body.

Some other strength and exercise tips from Sam:


KNOW THE PRICE FOR THE BODY YOU WANT TO HAVE Many people don’t set a “budget” for the physical condition they want to attain one day, Sam says. They don’t take the time to track their current status, and figure out the details of what will be required to get to the weight or fitness level they want. This leads to disappointment.


GET PLENTY OF SLEEP Sleep is a vital time for the body to repair itself.


HAVE A BACK-UP PLAN Whether you’re not in the mood, your body is hurt or you’re just too tired, everyone has a moment when they feel like they can’t take time for exercise. Have a plan for when these feelings arrive.

May 2016


. ’ N I . K E A . M E G O R F ES ETIN AW ARK M

YOU KNOW YOU WANT SOME. 801-369-6139







May 2016



May 2016


Cooking at


Your Common Excuses and How to Overcome Them 38 HEALTHY MAGAZINETM

There’s nothing quite like sitting down to a fresh, warm stew after a long day of work and commuting. However, this desire for home-cooked food isn’t reflected in our habits. A recent poll showed that in 2015, Americans spent more money eating out than they did on groceries. People offer a bevy of excuses for why they don’t cook more, most of them weak.

HERE ARE SOME OF THE TOP EXCUSES FOR NOT COOKING AT HOME, BUSTED. Eating out isn’t any more expensive than buying ingredients .


False! In fact, according to a recent article in Business Insider, packing a lunch instead of eating out for lunch saves you $2,000 per year. That’s quite a hefty sum. Buying groceries as opposed to eating out may feel expensive at first, but compare it to what you actually spend on eating out every week in addition to your normal grocery bill, and you will almost always come out on top.

I don’t have time to cook. This comes from the fallacy that home cooking always has to be an elaborate meal with many ingredients and components. In fact, preparing food at home can be as simple as making a quesadilla using a whole wheat tortilla and adding some chopped bell pepper or making scrambled eggs with some sautéed vegetables. Even a smoothie with banana, spinach, yogurt, and berries can replace a meal in a pinch. All of those meals take less than 15 minutes from start to finish. That is less time than you would spend in the car driving to and from your local fast food joint. You can also save time by using prepare-ahead methods like a slow-cooker, or save time with ingredients by getting prewashed or pre-cut produce, frozen fruits and vegetables, and frozen chicken that needs only be warmed.

Cooking at home isn’t much healthier anyway. While there are many restaurants that offer healthier options, cooking at home will benefit your health so much more. When you cook at home, you can know for sure that you’re getting fresh, whole ingredients. You control how much salt, fat, and sugar are added to your foods. A study from the Johns Hopkins Bloomberg School of Public Health showed that “people who frequently cook meals at home eat healthier and consume fewer calories than those who cook less.” If you’re looking to lose weight, improve your health, or just feel better, home cooking may be your best first step.

I don’t know how to cook. No problem! You don’t need to be a culinary whiz to prepare some simple meals. There are so many resources to become a better cook. For example, if you’re not quite sure how to hard-boil an egg, a quick search will offer several YouTube videos that show, step-bystep, how to correctly hard-boil an egg. Not sure how to chop a certain vegetable? Do the same thing and search it on Google or YouTube! If you’re largely unfamiliar with cooking, start small; begin with simple, straight-forward meals with relatively easy techniques and few ingredients.

When I want to cook I don’t have the ingredients on hand. This can be solved with a bit of planning. While it may feel too time consuming to sit down and plan, it will actually save you time and money in the long run. At the beginning of each week, take 10 minutes to plan a menu for each day of the upcoming week, make a corresponding grocery list, and then do the grocery shopping trip. As you find favorite meals to make and become familiar with the ingredients you most commonly use, you’ll find that this meal planning process becomes even quicker.

May 2016



A quick drive down any main street will lead you past multiple dining temptations: fast food drivethrus, sit-down restaurants and the especially alluring newcomer—fast casual restaurants. The variety of choices cater to any appetite, making the enticement an almost daily struggle. Sometimes, we just don’t have the resources, energy, or time to eat at home, and restaurants are the best option. It may take some self-discipline, but there are some surefire ways to keep your diet healthy, even when eating on-the-go. Healthy is a relative term and may differ for everyone. Are you trying to keep your diet low in sugar, or high in fiber? Low in calories, or high in fruits and vegetables? These goals are attainable no matter the restaurant, as long as you are aware and in control.


1. Check the nutrition information. In some states, restaurants are required to provide the caloric values on the menus, but Utah isn’t one of them. Sometimes, the salad isn’t the best choice—use the internet to check values and make a decision that fits in with your health goals. 2. Make fruits and vegetables the majority of your meal. No, that doesn’t include French fries! Most restaurants will let you ask for a bigger side and a smaller entrée. You can also replace sides like French fries and mashed potatoes with apple slices, green beans, or another option. Don’t be afraid to customize your order. 3. Look for red flags. Words like fried, creamy, breaded, and crisp are hints that a dish may be a little too indulgent. 4. Stay hydrated! With water. You’ll save money and avoid the extra calories that are easy to rack up with sugary drinks. 5. Take it home. Don’t feel like you have to eat your entire meal in one sitting. Listen to your body and save the leftovers for later.

7. Treat yourself. Often, ignoring a craving just makes you more likely to binge later. Control your appetite by giving in and planning the rest of your day’s meals to be a little healthier. 8. Have a game plan. Decide beforehand what you’re going to eat so that you can be steadfast when the pictures and smells tempt you. If you’re eating with a group, order first so that your friends’ orders can’t sway you. 9. Try the grocery store. Even on-the-go, grocery stores offer many more options than a typical restaurant. You can comparison shop and cater to your cravings, or even grab a sandwich at the deli. 10. Eat slowly. It takes awhile for our bodies to recognize that we’re full. Even when in a hurry, err on the side of eating less. Your body will thank you after about 20 minutes. Sources: American Heart Association

6. Dip your salad. Hidden sugars often reside in salad dressings, so avoid smothering your salad all at once. Instead, dip your fork in the dressing before taking a bite.

May 2016





More Per Day The Price Of a Healthier Diet Source: Harvard School of Public Health


study from the Harvard School of Public Health, published in the British Medical Journal, assessed 10 countries and found that the price for the healthiest diets added up to approximately $1.50 more per day, compared to cost for the least healthy diets. This adds up to $550 extra per year. This higher cost often comes because produce provides fewer calories than other unhealthier options, meaning giving a family adequate healthy calories means buying more food. For example, while carrots are relatively inexpensive, they offer few calories in comparison to a similarly priced bag of potato chips. People want to feel full (especially Americans, it seems), and that means they can’t just buy a bell pepper instead of cookies; they’ll have to buy five bell peppers instead of cookies for the same calories. But $1.50 a day is probably smaller than some people might expect. And it is important to remember that it isn’t some luxury item that one buys with the extra $1.50 a day. Better diets can prevent disease.

A salad from Chik-fil-A will cost you more than $7.00, while a fried chicken sandwich is only $3.00. Instead, you can purchase a salad for about $5.00 at McDonald’s, but why would you when you can get two cheeseburgers for just $2.00? These fast food establishments offer some great deals—but the price of produce may explain some of America’s growing waistlines. To eat fruits and vegetables often means shelling out some serious extra cash, whether eating in or out.

“This would represent a real burden for some families, and we need policies to help offset these costs,” says Dariush Mozaffarian, the study’s senior author. “On the other hand, this price difference is very small in comparison to the economic costs of diet-related chronic diseases, which would be dramatically reduced by healthy diets.”

$2.00-$2.50 Per Day How Much You’ll Need to Spend to Get Enough Fruits and Vegetables Source: US Department of Agriculture

While fruits and vegetables can be purchased fresh, frozen, or canned, their nutrients are best preserved when eaten ripe. To get the most nutrients, try finding fresh vegetables that are in season or frozen vegetables that have been frozen when ripe. In 2011, the US Department of Agriculture compared the average prices of fruits and vegetables per pound and found that “an adult on a 2,000- calorie diet could satisfy recommendations for vegetable and fruit consumption in the 2010 Dietary Guidelines for Americans (amounts and variety) at an average price of $2 to $2.50 per day.” But you might need to be a smart shopper to make this budget work. While prices vary, canned corn can be purchased for $0.69/lb., frozen for $1.40/lb., but the fresh corn runs at $1.80/ lb. Canned tomatoes on average were $0.77/lb., while fresh cost anywhere from $1.24 to $2.94, depending on the type. Overall, eating fresh fruits and vegetables can be the most expensive option, but not necessarily for every fruit and vegetable. Furthermore, you don’t have to eat fresh fruit and vegetables every meal. Find a balance. Eating healthy doesn’t have to break the bank—and it shouldn’t! Some fruits and vegetables like apples, bananas, watermelon, grapes, nectarines, lettuce, carrots, potatoes, and green beans are an excellent source of nutrients and are not very expensive. Think of the extra $1.50 per day as an investment for your body, a natural insurance against diabetes, cardiovascular disease, hypertension, and even cancer. Diets high in fruits and vegetables are still possible for the thrifty consumer and a proven way to prevent disease.

Read the study at to see where your favorites lie in the spectrum. Sources:, British Medical Journal (,

May 2016


Cooking With Your


Let’s be perfectly honest… It’s often easier to whip up a meal yourself without the kids pulling on your legs and running around the kitchen. However, there are three crucial reasons to involve your kids in the cooking process that will strongly resonate in their malleable minds.

KIDDOS 1 2 Values


According to the United States Department of Agriculture, nearly half of all money spent on food is away from the home. This trend is not only expected to climb in the future, but is also strongly associated with higher consumption of overall calories and less nutritious food choices. It is crucial for the health of generations to come that we begin to preach, teach, and practice healthy behaviors for children to carry into adulthood. By cooking with your children and emphasizing values revolving around wellness and nutrition, your children are infinitely more likely to apply this knowledge down the road as they begin to formulate their own food preferences.

Although a simple notion, it is nonetheless important to consider the quality time you can spend with your children in the kitchen. While improving the quality of your family’s diet, you’re able to spend time together while accomplishing one of life’s most imperative daily goals: nourishing your bodies. Perhaps you decide to tackle a new recipe together or teach your children a recipe that has been passed down through generations within your family; each moment is a chance to bond and make the most of the seemingly monotonous task of cooking.



Skillset As previously mentioned, cooking with your kiddos can be pure chaos. However, the moments of chaos and mess harbor an immensely valuable opportunity for learning. Yes, learning how to use a mixer to make dough can result in a facial of allpurpose flour. We’ve all been there. It’s important to remember that every mess and mistake is part of a learning process, and children who develop the skillset to cook will be equipped with essential knowledge as they progress into adulthood.

Citations: 1. Food Consumption and Demand. United States Department of Agriculture, 2014.


Here are a couple of recipes to kick off culinary adventures with your kiddos.

Black Bean Tostadas Source: Working for Cookies (

Ingredients: 1 15 ounce can black beans ½ teaspoon garlic salt 1 teaspoon chili powder 4 whole-wheat tortillas 1 tablespoon olive oil 4 ounces Monterey Jack Cheese, grated 4 cups frozen corn, thawed 1 cup grape tomatoes, quartered 1 avocado, diced 1 bunch scallions, chopped 1 lime Few sprigs cilantro for garnish (optional) Preparation: 1. Adult: Preheat oven to 475 degrees. 2. Together: In a small bowl, combine black beans, garlic salt and chili powder. 3. Together: Brush both sides of tortillas with olive oil and place on a baking sheet. Top with cheese and seasoned beans. Put in oven for 10 minutes. 4. Together: Meanwhile, combine corn, tomatoes, avocadoes, scallions and lime juice in a large mixing bowl. 5. Adult: Remove tortillas from the oven. 6. Kid: Top tortillas with corn mixture and enjoy! 7. Optional: Brush additional tortillas with olive oil and bake alongside the tostadas. Once baked, break them into pieces and use them as chips for the remaining corn mixture.

Pumpkin Pancakes Source: Our Blessed Adventures (

Ingredients: 1 cups flour 1 cup sugar 3 teaspoons baking powder 1 teaspoon salt 2 cups milk 2 eggs 1 tablespoon vanilla extract 1 cup pumpkin puree ¾ teaspoon cinnamon * ½ teaspoon ground ginger * ¼ teaspoon ground cloves * or 2 teaspoons pumpkin pie spice *

Preparation: 1. Together: Mix together all your ingredients (be careful not to overmix). 2. Adult: Pre-heat griddle or large pan. 3. Adult: Add a little butter to the griddle and then pour your batter on. 4. Together: Flip pancakes once they begin to bubble in the middle. 5. Kid: Top pancakes with butter and syrup, if desired.

Wishing you delightfully chaotic cooking adventures with your kiddos. S T E P H A N I E RO QU E , M S , R D, C D

May 2016



May 2016



What are you craving right now? A sugary treat or a savory snack, perhaps? Cravings often lead us to make less-than-optimal diet choices, so let’s take a closer look at what your cravings mean. A popular message in the current world of dieting is that cravings reflect a nutritional deficiency of certain vitamins or minerals–saying, for instance, that if you’re craving orange juice, it could mean you are deficient in Vitamin C. While this would be a convenient idea, there’s actually no truth to its claims. “If cravings were an indicator of nutritional deficiency, we’d all crave fruits and vegetables,” says Karen Ansel, MS, a registered dietician. “The fact that we all want high-carb, high-fat comfort foods, along with the research, is a pretty good indicator that cravings aren’t related to deficiencies.” So if cravings aren’t related to nutritional deficiencies, what do they mean? Jane Jakubczak, a registered dietician at the student health center of the University of Maryland, theorizes that certain cravings can be linked back to emotions. Many people don’t just eat to satisfy physical hunger; they eat to alleviate stress, boredom, and feelings of sadness, loneliness, or depression as well. Jakubczak estimates that around 75% of over-indulging in cravings is due to emotional eating.


So if emotions are often the culprits of our cravings, what can we do to combat them? Here are five tips to overcome a craving for an unhealthy food: 1.

Don’t go too long without eating. When you let yourself get too hungry, it’s easier to eat too much too quickly to compensate.


Write down your cravings, and write down the feelings associated with them. When you can recognize that your cravings come from negative emotions, you can better avoid giving into the craving.


Take care of your emotions. If you notice that you tend to crave salty, sugary foods when you’re stressed, then address your stress with various stress management techniques.


Figure out substitutes. If you’re craving something salty, have a few cashews instead of a bag of potato chips. If you’re craving something sweet, have a small cup of chocolate milk instead of a slice of cake.


Identify the difference between cravings and hunger. If you’re craving certain foods but you’re not really hungry, distract yourself from the craving. Go for a walk, grab a book, watch an episode of your favorite show, finish up a project at work, or put on some music.


Product Reviews

COOKINA Cuisine Reusable Baking Sheet T-fal Clipso Pressure Cooker We like this product for a variety of reasons. It’s easy to use, it’s durable and it works well. Other users seem to agree: it has an excellent rating on Amazon. If you’re cooking big meals often, this makes both preparation and cleanup easier.

Baking can be a hassle because of the cleaning involved afterward. Food crusted onto pans and ovens can be a detriment to us ever cooking in the first place. These baking sheets are meant to take the mess out of baking, as a reusable alternative to aluminum foil and wax paper. The surface is non-stick, meaning it’s easy to clean after use. $9.99

Amazon: $99.99

Biena Chickpea Snacks An award-winning new snack option that is opening up new avenues for healthy packaged food, Biena Chickpea snacks have good amounts of protein and fiber with a crunch that you want in a snack. And they have much less fat than peanuts. Our favorite flavor is habanero.

Pipcorn Made from heirloom corn, which is a very small kernel, this snack offers a healthy twist on popcorn. $36 for a six-pack

Made In Nature FiggyPops Figs, tart cherries, walnuts and cacao, all covered in coconut. Need we say more? $11

F O R A S N AC K $17/ 6-pack (also available at Target and Sprouts, about $3/bag)

May 2016


the food guide




Regardless of what your mother-in-law or “Master Chef ” of a neighbor tells you, homemade cooking isn’t as easy as “following the recipe.” There is a pretty significant learning curve that comes with learning to cook and following a recipe, simply because cooking uses its own language. There are quite a few words that, unless you have some experience in the kitchen, are just confusing or not a part of your vocabulary whatsoever. And that’s okay. Every trade or skill uses its own jargon and terms, and cooking is no different.

BROIL Not to be confused with boil, to “broil” something means to cook it under direct heat. The broil setting on your oven usually heats your oven very hot, up to 550 degrees Fahrenheit. Broiling is used to crisp the surface of food, such as garlic bread, to melt cheese.

So here are the explanations and definitions of some of the more confusing terms you’ll find in recipes to help you on your way to culinary greatness.



To “simmer” something means to cook it in a liquid that is not quite boiling, but has a few bubbles that slowly and occasionally appear. This is different than boiling because it is usually a lower temperature and unlike boiling, the bubbles are not steady or uniform, and usually burst below the surface as opposed to at the surface.

You may have heard both of these terms before, especially related to cheese, but there is a slight difference between them. If a recipe calls for “shredded” ingredients, you should use the larger size of your grater that will produce longer strips as an outcome. To “grate” an ingredient, use the smaller side of the grater that produces almost a powder-like outcome.

A common dish that usually requires simmering is a sauce. You will usually be asked to combine a few ingredients in a saucepan, bring to a simmer, and let it simmer for 10 minutes or so.

REDUCE Simmering or boiling is often used to “reduce” a liquid. To reduce a liquid is to thicken it by evaporating some of the liquid away, which concentrates its flavor. This is also commonly done when making sauces.


Turns out, there are several methods of cutting food into small pieces.

To “fold” ingredients means to mix them carefully without decreasing their volume. You will often see this direction when baking cakes or other pastries. Folding involves using a spatula to scoop some of the mixture from the bottom or side of the mixing bowl to the top, rotating the bowl as you go to make sure you evenly combine the ingredients.

You may be asked to “mince” something, which means to cut it as small as you can. This is often used to prepare garlic. Sometimes you can get away with using a food processor to mince your food.

The term “chop” means to cut your food into larger pieces, usually ½ inch to an inch. Most recipes will specify the size that the food should be, but you can usually use your own judgement and preference when chopping food. To “dice” food means to chop into smaller pieces, like a quarter-inch cubes or even smaller. Again, the size might be specified in your recipe, but if not just know that this typically means smaller than chopped.

“ TO TA S T E ” If your recipe tells you to add something “to taste,” such as salt, pepper, or other spices, this means to add to your preference. It doesn’t necessarily mean to add the ingredient until you can taste it, which some people misunderstand. It simply means add as much as you personally like.

May 2016


A useful list of restaurants for the health concious



Too often, our choices on where to eat out are made when we’re already on the road. This usually means we go where we’ve gone before, or somewhere convenient, or some chain restaurant, because it’s all we can think of. Here’s a better idea: don’t do that. Get inspired with this list. FOR A TIGHT BUDGET


Don Joaquin

Apple Spice Junction

Togo’s Sandwiches

Even Stevens Sandwiches

Blue Poblano

Baked Bakery Café




The Farm Restaurant

Tosh’s Ramen Black Sheep Café



Forage Handle Communal Valter’s Osteria Hoof & Vine Tiburon Fine Dining Foundry Grill


R & R Barbecue Smoking Apple Bam Bam’s Barbecue


Lucky 13 Chubby’s


Copper Common The Tin Angel Café Naked Fish Japanese Bistro Bona Vita Italian Bistro FAST CASUAL IS MY THING

Sweeto Burrito

Log Haven Salt Lake City

Slab Pizza


Omar’s Rawtopia


Blue Lemon

Rusted Sun Pizzeria


Pie Hole /

Ivie Juice Bar

Pizzeria 712 May 2016


Tips Use leftover coconut milk in soup recipes, Thai recipes, hot chocolate and breakfast cereal. If you prefer, you can use store-bought granola to top your smoothie bowl.

Green Coconut Bowl Kale is high in vitamins K, A and C, iron, calcium and fiber. I made this recipe for some of my kids’ friends, and they loved it. Their moms couldn’t believe they were eating a green smoothie bowl with kale. Ingredients 1⁄4 cup unsweetened coconut
milk beverage 1⁄2

frozen banana, cut into pieces if necessary 

1⁄3 cup

frozen chopped mango

1 cup

trimmed kale leaves

2 tbsp

unsweetened shredded or flaked coconut Ice cubes (optional)

Suggested Toppings

Sliced banana

Blueberries Raspberries Unsweetened shredded or
flaked coconut Granola

Chia seeds

Preparation 1. In blender, combine coconut milk, banana, mango, kale and coconut. Secure lid and blend (from low to high if using a variable-speed blender) until smooth. If a thicker consistency is desired, add ice, one cube at a time, and blend until smooth. 2. Pour into a bowl and top with any of the suggested toppings, as desired.


Courtesy of 200 Best Smoothie Bowl Recipes by Alison Lewis © 2016 www. Reprinted with publisher permission. Available where books are sold.

Tips Use a Gala or Fuji apple for the sweetest apple taste. You can use store-bought granola or any of the granola recipes in this book to top your smoothie bowl.


Apple Pie

Apples are the star in this recipe. This is apple pie turned upside down in a smoothie bowl creation.



1 apple, peeled and cut into wedges 1⁄4 cup apple juice 1 tsp granulated sugar 1⁄2 tsp ground cinnamon 1⁄4 cup milk 1 cup vanilla-flavored frozen yogurt 4 graham crackers 4 ice cubes Suggested Toppings Ground cinnamon Sliced peach Granola Crushed graham crackers Spiced pecans Caramel Sauce

1. In a large skillet, combine apple and apple juice. Bring to a simmer over medium heat, then simmer for 5 minutes. Stir in sugar and cinnamon; simmer, stirring gently, for 3 minutes or until apples are softened. Drain and let cool completely. 2. In blender, combine milk, frozen yogurt, cooked apples, graham crackers and ice. Secure lid and blend (from low to high if using a variable-speed blender) until smooth. 3. Pour into a bowl and top with any of the suggested toppings, as desired.

May 2016




ROASTED CHICKEN THAT ANYONE WOULD BE PROUD OF 1. Gather your ingredients and tools. Chicken, salt and pepper, roasting pan, roasting rack, and twine.

2. Let your chicken come to room temperature before you roast it. Take the chicken out of the fridge 45 minutes before roasting it. If it is still cold when you put it in the oven, it will take longer and the chicken will be dry.

3. Don’t wash your chicken. The oven should do its work to kill nasty bacteria and germs. Washing the chicken in the sink just puts those microbes in dangerous spots around the sink.

4. Preheat the oven to 450 degrees Fahrenheit. 5. Dry the chicken on the outside and inside. Leaving moisture on the raw chicken actually makes the chicken drier when it cooks, because steam is created. Don’t forget the inside!

6. Sprinkle salt and pepper inside the chicken. Flavoring the inside of the chicken will result in flavor in all of the meat.

7. Truss your chicken. Don’t worry, you can do this! There are multiple ways to truss a chicken. This is step is important for cooking the meat evenly. (Hint: Use YouTube) a. b. c.



Cut about three-four feet of twine. Lay the chicken breast-side up, with the legs facing toward you. Grab the middle of the twine, and place it around the neck, running either end of the string under the chicken’s body. Open the twine ends to either side, bring them up above the thighs, and then back down around the legs. The string is anchored on the neck, runs above the thighs and below the legs. Bring the string up around the legs and tie a granny knot. As you tighten the granny knot, the legs should come together. Tighten the string and make sure the legs go under the tail bone.

f. g. h.

Flip the chicken and tie another knot. Run the strings back up to the neck and tie another knot, anchoring the twine there. Tuck the wings into the twine.

8. Season the outside of the chicken with a generous amount of salt and some pepper.


If your chicken is 4 pounds, it will need about a tablespoon of salt. Use your hands to sprinkle the salt to make sure that it is evenly coated.


9. Place the chicken breast side up on a roasting rack, on the roasting pan. Roasting racks are the most successful way to roast a chicken because it ensures that your chicken gets evenly cooked and it doesn’t stick to the pan.

10. Put it in the oven at 450 degrees for 50-60 minutes. 450 degrees sounds hot but roasting the chicken at super high heat makes the skin crispy and it cooks the meat as quickly as possible so that it doesn’t get dry.

11. Leave it alone! Flipping, basting, and checking the chicken just makes it take longer to cook, which is bad. The roasting rack means no flipping is necessary.

12. After 50-60 minutes, check the internal temperature of the chicken and make sure it is at 165 degrees. The best place to insert the thermometer is right between the breast and the thigh because that is the thickest part of the chicken. Be vigilant! Past 165 can mean dry, less flavorful chicken.

13. Let the chicken sit on a cutting board for 10-15 minutes before removing the twine and carving. Letting the chicken rest gives it time to let the juices settle so they soak into the meat as flavor.

Sources of inspiration: Thomas Keller, Buzzfeed

Don’t try to bake a cold or half frozen chicken.


DRY IT Use a paper towel to get the moisture off the chicken before baking, especially if it has been in the freezer.


DON’T TOUCH Checking your chicken every ten minutes, or flipping it multiple times, just means it will take longer to cook. May 2016



Weeknight Chicken and Stuffing Chicken and stuffing, made in minutes with pantryfriendly ingredients — what more could you want from a weeknight meal? How about easy cleanup, too. Makes 6 servings Preheat oven to 450°F 18 X 13-inch rimmed sheet pan, lined with foil and sprayed with nonstick cooking spray 1 large tart-sweet apple (such as Gala, Braeburn or Golden Delicious), peeled and very coarsely chopped 1 onion, coarsely chopped 11⁄4 cups coarsely chopped celery 5 tbsp unsalted butter, melted, divided 11⁄4 tsp dried thyme 6 cups plain dry cornbread stuffing (see tips) 11⁄4 cups ready-to-use chicken broth 1 whole chicken (about 4 lbs), rinsed, patted dry and cut into 10 pieces Salt and freshly cracked black pepper Suggested Stir-Ins 1⁄2 cup dried cranberries, chopped 1⁄2 cup chopped fresh flat-leaf (Italian) parsley 1. On prepared pan, toss together apple, onion, celery, 3 tbsp butter and thyme. Spread in a single layer. Roast in preheated oven for 10 minutes. 2. Remove pan from oven and stir apple mixture. Stir in cornbread stuffing. Pour broth over top, stirring until absorbed. Spread out evenly over pan. 3. Brush chicken with the remaining butter. Moving stuffing mixture aside to make room, add chicken to pan, spacing evenly. Season stuffing and chicken with salt and pepper. 4. Roast for 25 to 35 minutes or until stuffing is golden brown and an instant-read thermometer inserted in the center of the thickest chicken piece registers 165°F. If desired, stir cranberries and/or parsley into stuffing.

Tips Look for packages (14 to 16 oz) of cornbread stuffing in the bread section of the supermarket. An equal amount of torn crusty, rustic-style bread or dry crumbled cornbread can be used in place of the cornbread stuffing. If the stuffing is browned before the chicken is done, loosely cover the entire sheet pan with foil.

Courtesy of 200 Best Sheet Pan Recipes by Camilla Saulsbury © 2016 www. Reprinted with publisher permission. Available where books are sold.

May 2016




true delights Eat right and lose weight. These delicious delights will help boost your metabolism and power up your workout results.

Breakfast choices.

A third of the pounds dieters shed in a recent study were

ŠXeniaii |

metabolism-boosing muscle. For long-lasting weight loss, you need to stregnth train.




mother’s natural helpers They take good care of you, only they’re in your small intestine!


hen you think of your mother, naturally you think of one who nurtures and nourishes. Well, the mother of the body is the small intestine. Traditionally we don’t think of this organ as warm and fuzzy, like a real mom, but the small intestine is where we absorb virtually all our nourishment.

The Good bacteria The small intestines contain a host of mom’s natural helpers called acidophilus, or probiotics as some refer to them. Acidophilus (one of several friendly bacteria) helps you digest food. We need all the help we can get with all the junk people are eating these days. Get real — most Americans torment their digestive systems with seductive sweets and fat-filled eats. (I’m not giving you permission to eat junk.) These little guys, if treated right, help us take up vitamins and break down foods so we can absorb their nutrients to be healthy and strong.

Did you know?

©Lepas |

Just like mom, these bacteria also protect us (as research shows) with antibiotic properties. Have you ever seen an angry mom? (Dude, pay attention.) Lactobacillus acidophilus is one of the most aggressive and territorial creatures in existence. It secretes acids and a variety of chemicals to keep its territory. Good thing she’s on our side.

These friendly

bacteria outnumber all the cells in our body.

These friendly bacteria outnumber all the cells in our body. Some may ask, “Is it us or them?” Well, I think it is us because when taking antibiotics, like many people do, most of the bacteria are killed off and we are left with just us. That’s how we set ourselves up for disease and how drug companies profit. If you have taken antibiotics, your mom’s helpers are mostly gone and need some assistance. Get to your local health food store to purchase the two colonizing helpers called Lactobacillus acidophilus and Bifidobacteria. Lactobacillus lives in the small intestine and helps digest foods while Bifidobacteria lives in the large intestine and helps detoxify and protect the body “slum” until the toxins are expelled.

Eating yogurt or other fermented foods that are “live” increases mom’s natural helpers. These treats need to be eaten often and enjoyed.

Sounds nice? There’s more. Research shows it gets rid of tumors, and inhibits cancer by detoxifying or even preventing carcinogenic chemicals. Thank your mom’s helpers again, because they also reduce cholesterol so we you won’t have to go on statins, drugs that affect the liver and may eat muscle tissue. Other research shows that the friendly bacteria may reduce or prevent osteoporosis by allowing the body to absorb calcium and other important minerals for our bones. Mom knows what to do, so pay attention and eat your friendly bacteria or like you’ve heard before, “Children will starve in India” or something like that. Mom always reminded me to eat everything on my plate, keep my mouth closed while chewing, and get some friendly bacteria. Be good to yourself. Happy Mother’s Day.

May 2016



What is Immunotherapy? Immunotherapy is actually not a new thing. It is common for other allergies, such as to pollen, dust mites and more. This therapy involves exposing a patient to miniscule amounts of what they’re allergic to, with doses increasing over time, until the patient’s body is desensitized. Food allergy oral immunotherapy (OIT), or calculated exposure to the allergenic food in increasing doses, has consistently produced excellent results, allowing children to eventually eat what they will and go where they want. Numerous research studies confirm oral OIT’s effectiveness. Effectiveness for peanut OIT is generally reported around 90 percent. Dr. Douglas Jones, an allergist offering OIT in Layton and Murray, Utah, says there is a growing body of medical evidence supporting OIT. It is not without risks, but it has changed the lives of many of his patients for the better. “Over 85% of the patients who have started our food oral immunotherapy program can now eat the food that was once lifethreatening to them in unlimited amounts,” he says.

Food Allergies By The Numbers

DANGEROUS The anxiety-filled world of food allergies, and a treatment that is changing the game Imagine a poison that is forever within the grasp of your child, often disguised and always dangerous. Imagine the constant need for vigilance in a world where the poison is just a normal snack for everyone else. This nightmare is a reality for many anxious parents and their oftenterrified children, thanks to food allergies. Established medical practice has offered little solace in the face of dramatically rising food allergy rates. When most families turn to doctors for help, the response is more often then not “here is an epi-pen (an auto-injection device to counter allergic reactions), be careful.” It’s a dark sentence for parents and children who’ve grasped the reality of their increasingly boxed-in lifestyle. Every restaurant will require a barrage of questions, birthday parties will be danger zones and school will be a risk. Both parent and child know that one mistake could mean a trip to the ER or worse, and slip-ups are inevitable over the course of a childhood. But a movement is emerging that may prove revolutionary in the battle against food allergies: oral immunotherapy.


• Food allergies among children increased by 50 percent from 1997-2011. • There are more than 200,000 emergency room visits per year from food allergy reaction. • There are 300,000 ambulatory-care visits a year for children from food allergy reactions., CDC, “Over 90% of the patients who have started our food oral immunotherapy program can now eat the food that was once life-threatening to them in unlimited amounts,” he says. Researchers at Stanford are among those spreading the OIT movement. Their recent research shows that oral immunotherapy resulted in positive changes to the DNA of study participants. “Their DNA started to look like people that were non-allergic to food,” said Dr. Kari Nadeau, Director of the Sean N. Parker Center for Allergy Research. But it is still a divisive topic in the allergy world. Some researchers claim that the risk of allergic reaction from treatment makes OIT ill-fitting for routine clinical practice. Others claim there is not enough safety data, even if there is a lot of data about effectiveness. Still others worry about long-term effectiveness. Even though OIT allows people to consume whatever they want once they complete treatment, daily doses of the food are still required to maintain that ability. Rebecca Bowles, a mother in Utah, went through three different allergists with her severely allergic son, and none of them mentioned OIT, she says. It took three years for her to learn about it, and it was through TV news coverage of Dr. Jones, one of the few doctors who offers it.

©Marekp |


• 15 million Americans live with food allergies.

HEALTHY MAGAZINE | Advisor Client Content

“You’d rather try something than do nothing for your child, and just go on living life avoiding everything,” she says. Despite a few warning voices, Bowles decided to move ahead with treatment after consulting with Dr. Jones. Dr. Jones takes careful precautions in his program, which now has well over 200 graduates. Each patient has a carefully crafted plan, beginning with a miniscule dose of the allergenic food. Each week, the patient comes into the office to receive a slightly higher dose under medical supervision. Every day, however, parents and children repeat that dose at home. Each patient is given a safety kit of medication for home, and a doctor is on call for OIT patients 24/7. This is a very calculated program and needs extensive monitoring. This should not be done without the supervision of a board certified allergist who has taken the extra time and training to do OIT. “I always tell people safety comes first. We take every known precaution to minimize risks and guide a patient safely through this process,” says Dr. Jones. As her son progressed through treatment, Rebecca began to notice changes, most noticeable being decreasing fearfulness. Before, her son had a lot of anxiety about his allergy, she says. “It kept him from wanting to go places, to go to parties, to go to school,” Rebecca says. “Even to the neighbors house.” Its effect on social life is one aspect of food allergies that is particularly worrisome to parents. Childhood experiences are crucial for development, especially social ones. Many children with food allergies are faced with traumatic physical and emotional incidents, trips to the emergency room, and more, and as a result develop a sense of fear and lack of confidence that inhibits many typical childhood behaviors. Amy Martin’s son, who has a severe peanut allergy, also underwent OIT with Dr. Jones. She says that before treatment, her son wouldn’t even pet a dog until he asked the owner if the dog had peanut treats. She even found out her son wouldn’t play on the playground at school for fear that other kids who’d eaten peanuts had touched the structure. And his fear wasn’t unwarranted; at a restaurant he’d been accidentally exposed to peanuts and ended up in the emergency room. Amy’s heartbreak was complete when she discovered the depths of her son’s fear. “If you asked him what he wanted to be when he grew up, he would cry,” she says. “It wasn’t until we were months into OIT that he started telling me about a future. He didn’t think he had one.” Her son, who was four at the time, feared for his life. After OIT, Amy says, everything changed. Her son opens up more and more each week, with greater confidence, and more social activity. His lack of eye contact is fading, as is his anxiety.

©Volodymyr Khomiakov |

“His teachers will tell you he’s an entirely different kid,” Amy says. Rebecca and her son experienced a similar change, especially when they reached the point in treatment where her son could be safe in areas of cross-contamination. Rebecca says the day he graduated from Dr. Jones’ program, he wouldn’t stop talking about all the places they would go, to the places he couldn’t eat before.

“His whole perspective of life has literally changed,” she says. “He is excited to go places.”

What Is A Severe Food Allergic Reaction Like?

REACTIONS VARY, BUT A PERSON MAY EXPERIENCE: Giant hives/welts (can last for days) Swelling of the face, lips, tongue Triggered asthma Wheezing Throwing up Fainting, unconsciousness Watery eyes Chest pain Runny nose Confusion Diarrhea Severe swelling of face, lips, tongue Dizziness Pale skin Turning blue

Anaphylaxis Symptoms

Is OIT Safe?

Neither Rebecca’s or Amy’s sons had a dangerous moment during OIT. Amy says that while the first few months of exposing her son to a dangerous food was terrifying, she eventually became comfortable with it. “You’re greatest fear is that in trying to help you child maybe you’re doing something to hurt them,” she says. No child has ever died from oral OIT. Amy found that doing OIT was less scary than going to eat a restaurant where there might be some invisible enemy. Most parents of kids with food allergies can relate to the horror of having to decide if a reaction is occurring or not. Do you rush to the ER, give a shot of epinephrine, or wait? At least during treatment she knew exactly what her son was eating, and had proper medical support at all times. Most importantly, Amy says life after treatment is incredible. “It’s a life that we never thought we’d have,” she says. “I mean you pretty much doom yourself to having to make every chocolate Easter bunny, having to make every cake for every birthday party. When you get to the end, it’s an unbelievable freedom.” Food Allergy Research & Education (FARE), a leading voice on food allergies, warns that patients undergoing OIT might experience side effects like abdominal pain, wheezing and diarrhea, and that some patients don’t complete desensitization. But they support patients who choose to do OIT, with a disclaimer. “While FARE supports those patients who might consider private practice OIT, we are not able to evaluate or compare any particular practice or physician,” they write in a press release.

Dr. Jones thinks the time is coming that OIT will become a standard of care in the allergy community, thanks to the courage of patients. “The recent push for a better food allergy treatment has been driven by patients and families who have lived a life of fear, anxiety, and isolation and who have struggled to really experience life,” he says. “I am so thankful for those courageous patients and families who have partnered with us the last three years we have offered this treatment. They are pioneers who have opened the doors for others. We have gained a tremendous amount of experience in OIT, to deliver it safely and effectively to patients. Our results speak for themselves. We will continue to lead, to change, and to improve upon what we have done.”

Current Research Research is underway for ways to do OIT with capsules and patches, and the Food and Drug Administration is currently reviewing these methods. Dr. Douglas Jones is participating in the phase 3 clinical research trial, Palisade Trial (palisadetrial. com), which is being conducted to “determine the safety and effectiveness of an investigational medication for helping the body naturally lessen the severity of its reaction to peanuts.” This may be another step in the progression of OIT.

Douglas H. Jones, MD

Board Certified - Asthma & Immunology 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. HEALTHY MAGAZINE May 2010 63

May 2016


the food guide


Don’t mistake the Slow Food Movement for a passing trend; it’s nothing short of an international revolution that has found its way into 160 countries and every state in our country.


lowing down the way we eat goes far beyond awareness of our fast food consumption. The concept encompasses the fast pace of life in modern society and resulting emphasis on convenience-oriented food choices, the disappearance of local food traditions, and the withering interest in the food that one consumes, where the food originated from, and how our food choices impact the world around us. In contrast, the Slow Food Movement envisions “a world in which all people can access and enjoy food that is good for them, good for those who grow it and good for the planet.” The complex intermingling of the way we eat and its impact on the world around us has been a neglected relationship in our industrialized food world. The movement against this neglect has been gathering momentum for decades. The Slow Food Movement began in Italy, which of course has a celebrated culinary tradition, when an organization resisted the opening of a McDonald’s in Rome. The Slow Food headquarters have, thus, found a home in that country. Since its founding in the 1980s, the movement has expanded to include millions of people in over 160 countries working toward a common goal: worldwide, ubiquitous access to good, clean, and fair food.


HOW DO I SLOW DOWN THE WAY I EAT? • Savor the nourishment you receive with each bite of your meal.

WHY DOES THIS MOVEMENT MATTER? • There are serious environmental issues related to the current way we produce and consume food, including climate change, water pollution, water scarcity, soil degradation and more.

• Create a simplistic environment during meal times, allowing yourself to detach from technology and genuinely focus on the food in front of you.

• The way much of our food is produced isn’t sustainable, meaning shortages will eventually arise. • As small farmers disappear, we will begin eating more and more food that has travelled a greater distance, meaning an increased environmental cost, and food that often doesn’t taste as good.

• Consider where your food came from. • Learn about the implications your food choices have locally, nationally and globally. • Equipped with the knowledge of those implications, take a moment to appreciate your food and the path it took to your plate. • Recognize the impact of fast, convenient food. • Take pride in the culinary culture associated with where you live.

• 2.8 million people die each year worldwide as a result of being overweight or obese, suggesting significant issues with dietary patterns, and a disconnect with how what we eat impacts our health. • In contrast, approximately 795 million people worldwide do not have enough food to live a healthy, active lifestyle, and poor nutrition causes nearly 3.1 million deaths among children each year, suggesting yet another significant concern related to equitable food production and access. • It is critical that we, as consumers, take action to prevent these environmental and health concerns from worsening in the future.


rom sea to shining sea, the diffusion of the Slow Food Movement ideologies is anything but slow. Slow Food USA includes 175 local chapters who maintain the belief that “the future of food is the future of our planet.” These chapters, referred to as “convivial,” organize events to ignite the passionate relationship between ourselves, the food we consume, and the inevitable global impact of our food choices. Within the borders of my own state, Utah is home to three of the 175 national and 1,500 international convivia of the Slow

Food Movement. Slow Food Utah, Slow Food Park City, and Slow Food Cache Valley provide support for each other in the development of events from Logan to St. George. These convivia synergistically seek to encourage the procurement of local foods, build relationships with producers, protect traditional foods, and bring the concepts of the Slow Food Movement into classrooms across the state. As whole, the movement encourages people to slow down, reflect, and be well. A nation of conscious eaters will be a healthier nation.

Sources: 1. Slow Food Utah. (2013). Retrieved from 2. Slow Food. (2015). Retrieved from 3. Slow Food USA. (2015). Retrieved from 4. World Health Organization. (2015). Retrieved from 5. World Food Programme. (2015). Retrieved from Seek out opportunities to volunteer with Slow Food and participate in their array of events including Eat Local Week, the Feast of Five Senses, and various workshops.

Stephanie Roque, MS, RD, CD Stephanie is a Vermont native and registered dietitian at the Department of Health. She graduated from the University of Vermont with a Master of Science in Dietetics degree with a focus on community nutrition, and enjoys exploring cultural cuisines, spending time with friends and family, and cooking as the optimal form of meditation.

May 2016




freezer burn

Four reasons you shouldn’t give frozen foods the cold shoulder.



1 2 3

ecause frozen fruits and veggies are flash-frozen immediately after they’re harvested, the foods are essentially frozen in time, along with the good stuff — from A to Zinc. Here are a few other reasons fruits and veggies are just as good on ice:

They’re convenient: Fresh vegetables require cleaning and chopping. Frozen veggies, on the other hand, are usually ready to go and just need heating — either to make a side dish or to be part of your main course.

You might save a buck: You rarely have to throw out frozen fruits or vegetables because of spoilage, the way you do with fresh ones — most frozen produce can stay in your freezer for weeks.

‘Tis the season: When it comes to fresh produce, you’re usually bound by the seasons. You might not be able to find a perfectly ripe mango or pineapple during the winter or fall — unless you head over to the frozen aisle. If you haven’t checked out the frozen aisle of your supermarket, your challenge is to pick up some frozen produce today!


Stock Up Smart Buying in bulk is a great way to save money and have plenty of healthy choices on hand. Be on the lookout for sales, and keep your freezer stocked with a mix of frozen fruits and vegetables — you’ll always have something quick and nutritious on hand when you’re craving a snack.


©Jasna01 |

Frozen fruits and vegetables have gotten a bad rap over the years. Many people think that because they're frozen, they have no nutritional value, and that fresh produce is better for you. Well, that's simply not the case; in fact, the U.S. Food and Drug Administration and the Department of Agriculture compared fresh fruits and vegetables with their frozen counterparts and found that the nutrient profiles were practically identical — and in some cases, certain vitamin and mineral levels were higher in the frozen foods! Healthy-MAGA-

May 2016





AS AN UNMARRIED MALE WITH MODERATE (DON’T ROLL YOUR EYES MOTHER) CULINARY SKILLS, THERE IS A CENTRAL FRUSTRATION WITH EATING IN GENERAL, AND IT IS THIS: COOKING DECENT MEALS FOR ONE TAKES A LONG TIME, RESULTS IN A LOT OF WASTED FOOD, AND COSTS MORE THAN EATING FAST FOOD. Before nutrition bloggers punch a hole through their computer screens, let me add that with some more careful planning, cooking for myself could probably be cheaper and less wasteful. But as it stands, if I cook a meal that incorporates multiple food groups (say, curry, for example), often I’ll have not quite enough left to save or I’ll Tupperware some leftovers, which I find a month later in a toxic state. I throw away lots of food. The irrationality of my dining habits has caused me to look for some alternative. I happened to hear about meal delivery, and Veestro seemed like a good place to start.


THE DELIVERY Veestro mailed the meals vacuum-packed and frozen with dry ice, insulated with recycled foam. I felt like someone was mailing me an organ (this was a pro, not a con). There were drinks, breakfast meals and dinner meals of many different varieties. Veestro offers a multitude of plant-based options. Their whole idea is based around the concept that eating healthy wasn’t easy enough, which hey, I agree.

EATING Each meal comes with heating instructions on the package. Freezer to table, none of the meals takes more than 20 minutes if you use a microwave, though I did have some issues with the sauces thawing (sauces are packaged separately). Each package includes microwave and oven (or stovetop) instructions, and despite my culinary incompetence, I managed to cook and eat meals quite easily.


Some of the meals were delicious. You didn’t have to worry about overeating, since the meal sizes wouldn’t allow for it. I never felt hungry enough to go for a second meal. Veestro in particular has a good variety of flavors in each dish, diminishing the stereotypes inherent with freezer food. That said, some meals definitely felt like freezer meals for some reason. Granted, I may have heated them incorrectly or too much, but they lacked the comfort I could find in a home cooked meal, both in taste and texture. When Veestro reads this they’ll probably say something like “well sorry we aren’t magicians that can somehow teleport you a meal we just cooked five minutes ago.” I get it, there are certain problems with preservation and travel that no food delivery company is going to overcome. So I guess just don’t expect meal delivery to be a kind of personal chef that makes you meals from scratch every day. That said, the food I was eating tasted miles better than anything found in my grocery store’s freezer section.

COST Most Veestro meals are around $10-$12 a la carte, and cheaper if you buy in packs. These prices are comparable to Diet-to-Go’s and HomeBistro’s delivered meals, which offer similar services. HomeBistro meals get a little more expensive if you order more meat-centered dishes. If you are wanting meal delivery for three meals a day, that is pretty expensive, at least to most. But that may be reasonable to those who just want one meal provided. As you think about cost, consider this: • Meal preparation time is about ten minutes on average for a delivered meal. Comparing a similar meal from a recipe would probably take more like 45 minutes to an hour. • Sure, cereal or a bagel might be cheaper, but these meals (at least Veestro), offer a good nutritional profile that actually leaves you feeling good. • No wasted food. No dishes to wash But a nagging question does keep bothering me. Why not just go to a restaurant for a $10 meal that is as good (or better, in some cases)? Well, Veestro and meal delivery in general are all about healthy food that is convenient. You are paying for convenience, not just the food. A trip to the restaurant, for me, takes about an hour. And call me a homebody, but there is some kind of mental andphysiological cost of leaving my home after a hard day of work, just for a meal.

I’ve seen many meal delivery programs offered in the context of weight loss. I can see how this would work, though I am not a first-hand witness. One of the hardest parts of dieting is figuring out portions, grocery shopping to match the diet, counting calories, etc. Meal delivery would make a diet much less mentally taxing, even if it would be more expensive than making the meals yourself.

ALTERNATIVES There are also companies that will just mail you ingredients to recipes so that you can cook meals yourself without having to go to the store. HelloFresh and BlueApron are two such services.

CONCLUSION There are a few common scenarios where I think meal delivery is very practical. If you have a high paying job that requires 60+ hours a week, Veestro or one of these other companies would probably be great for you. Another scenario would be that you live more than 15 minutes from the grocery store. Money and time are valued differently for everyone, however. Meal delivery isn’t practical for families because of the serving size to cost ratio. Also, if you are find comfort in culinary experiences, don’t forfeit that for convenience.

May 2016



May 2016

























Remember, just because everybody else is doing it doesn’t mean it’s necessarily the best choice for health.

As humans, we like to think we’ve got it all figured out. We are evolved, we are logical, and we invent new technology and make new scientific discoveries. However, despite the many achievements of the human race, most of us make irrational decisions on a regular basis. This is called cognitive bias. Here are a few examples of cognitive biases and how they can have an effect on our health.


Hyperbolic discounting is the tendency for people to want immediate gratification rather than a reward later on. The implications for hyperbolic discounting on health are abundant. We often talk about how exercising regularly will help prevent heart disease in life. While this is very true, when you come home from a long day at work, the immediate reward is to plop down on the couch. Because of hyperbolic discounting, too many people forego exercise in favor of “relaxation” because the immediate satisfaction of lounging on the couch watching television is more salient than some distant hope for good health 30 years down the road.

Availability heuristic


Availability heuristic is when people place too much importance on the information that is most readily available to them. This is often seen

Bandwagon effect


in situations where personal experiences defy population statistics or credible research. There are abundant examples of how this affects health, especially the likelihood that we perform certain health behaviors. For instance, a man whose

A recent Business Insider article explains the

grandfather smoked two packs of cigarettes per

bandwagon effect this way: “The probability of one

day and lived to be 100 will perceive the risk of

person adopting a belief increases based on the

smoking to be lower than it actually is, despite the

number of people who hold that belief.” In other

very real danger of cigarettes. Another example

words, if your spouse, parents, co-workers, and the

would be someone who had a good experience

other parents in your kid’s classroom all believe

with an herbal supplement, and therefore ignores

something, it’s likely you will believe it too. The

all other research about it.

bandwagon is often seen in health trends. Consider the rise and fall of exercise trends like aerobics and diet trends such as gluten-free. Unless you have a gluten allergy or sensitivity, there is no reason

These are just a few examples of cognitive biases and how

to specifically avoid gluten. However, because of

each one affects your health. Once you’re aware of just a few

bandwagon effect, many people are under the

cognitive biases, you will likely catch yourself making more

impression that gluten-free is equivalent with

irrational decisions and engaging in irrational behaviors,

“healthy.” Remember, just because everybody else

particularly when it comes to health decisions and behaviors.

is doing it doesn’t mean it’s necessarily the best

Understanding the leanings of your mind can be an important

choice for health.

first step in making better decisions for your wellbeing.

May 2016





SION The labels of “introvert” and “extrovert” are tossed around quite freely these days, but pinning either title on someone is often a shallow observation based on limited understanding. Ideas propagated by internet “experts” have led many to believe that an extrovert is someone who likes parties and an introvert is someone who doesn’t, which is an overly simplistic, flawed and worthless categorization.


o what does science say? The definition of introversion has always been foggy in the scientific community. For years, it was simply defined as the opposite of extroversion. But, while intuitive, this definition failed to describe the trait itself, and even caused confusion between introversion and introspection, according to Scientific American. As it turns out, the work of psychologists like Jonathon Cheek, who teaches psychology at Wellesley University, has unearthed that real life is not so black-and-white. There are many different types of introversion, all of which have their quirks and benefits. Four main categories of introversion, named by Cheek as the STAR Model, can exist in an individual in limitless combinations and levels. SOCIAL INTROVERSION Do you love to socialize within intimate group settings? Do you prefer a few close friends to many acquaintances? Even if you consider yourself outgoing, you may have the tendencies of a social introvert. Social introverts make time for the ones they love, but they also make time for themselves. They aren’t afraid to do things alone and set aside time to recharge. THINKING INTROVERSION Do you catch yourself mulling over your goals, dreams, and ideas throughout the day? Do you have a tendency to overanalyze your decisions? Thinking introverts may appear shy, but they’re really just lost in thought. They pay careful attention to their feelings and spend their days daydreaming. “Think the dreamily imaginative Luna Lovegood, not the socially awkward Neville Longbottom,” Cheek told the Science of Us blog. ANXIOUS INTROVERSION Do you feel stress when introduced to a new social situation? Have you ever felt alone when surrounded by friends? Anxious introverts spend time worrying about social interactions, before, during, and after the fact. They worry about what others would think about their private thoughts and they are easily angered and disappointed when defeated. RESTRAINED INTROVERSION Do you hesitate to try new things? Or get out of bed in the mornings? Do you like to take it easy? Restrained introverts play it safe. They tend to be homebodies and have the most fun when they remain in their comfort zone. They avoid crazy adventures and fastpaced schedules at all costs. Cheek pioneers this research in hopes of bringing public perception of introversion up to speed with science.   “Many people do not feel identified or understood just by the label introversion as it’s used in the culture or by psychologists. It doesn’t do the job — it helps a little bit, but it just doesn’t get you very far,” Cheek said to Science of Us. “It turns out to be more of a beginning.” You can take Cheek’s introversion test in his study: http://www. Thinking_Anxious_and_Inhibited_Introversion

May 2016



GREEN SMOOTHIES AND PROTEIN SHAKES, VITAMIN WATER AND COCONUT WATER . . . THESE DRINKS SEEM TO BE ALL THE RAGE, BUT SCIENCE SUGGESTS THAT THEY MAY BE LITTLE MORE THAN EXPENSIVE WATER. Maple water, a newcomer to the field of “superdrinks,” is collected from trees just like maple syrup. When the sap collects, it is usually boiled until it becomes our beloved syrup. Maple water is produced when companies skip the boiling and bottle the sap. The result is a product that’s refreshing and natural; a very diluted version of the syrup at 98% water and only 25 calories for every serving. In fact, the nutrition label only has one ingredient: maple water.



What You Need to Know about Maple Water 76 HEALTHY MAGAZINETM

As the new kid on the block, science doesn’t have much to say yet about maple water. No studies have been conducted that compare its effectiveness or benefits with water or all of the many alternatives. But from the nutrition facts, some things are easy to discern. First of all, maple water’s few calories do come from sugar. Natural and unprocessed sugar, but sugar nonetheless. Second, maple water contains no fat and no sodium, which leaves it as a viable option for those keeping an eye on fat intake and heart health. The only nutritional benefits boasted by maple water are its trace amounts of calcium and potassium and its rather high amounts of manganese. While maple water will only provide you with just 1-2% of your needed potassium and calcium for the day, it does offer 30% of the recommended manganese intake in just one serving. This could potentially benefit you if you are suffering from osteoporosis, thyroid disease, anemia, or PMS. Even Trader Joe’s admits of its own product that “the jury’s still out on whether or not this beverage actually provides any true health benefits to people,” but it would appear that there’s no harm in drinking maple water either. If you’re looking for a boosted version of water, something with a few extra nutrients and a little more flavor, maple water might be the perfect drink for you. Sources: /


“I’M PLAYING ONLINE” Should you be worried about your children making friends in video games?

Video games today are the chat rooms of the 90’s. Anyone can be, or pretend to be, anyone they want to be. Most video games today, even those played on a console such as an Xbox or Playstation, have an online component and incorporate a chat or messaging feature allowing players to communicate with each other. Some of them even offer video chatting. WRITTEN BY ANGELA SILVA Nearly every child between the ages of 12-17 plays video games of some sort, according to The Pew Research Center, and more than a quarter of them play online with people they don’t know. And yes, this is alarming. You don’t have to look far to hear horrifying stories in the news of predators luring unsuspecting video game-playing children to their homes. Because those who want children as their victims will go where the children are. And in this day and age, the children are in their own homes, playing video games. Ask any gamer to show you the chatting feature of their game and they’ll be quick to warn you that the content is probably explicit. While parental features exist for consoles and games, there are ways around these and a lot of parents might not even realize the necessity of setting parental controls on a video game console. But unfortunately, children have already been preyed upon and some even lost their lives by so-called “friends” they made through video games; friends that pretend to be other children; friends whose pictures depict them as a children themselves; friends who offer advice and help in the game, gaining trust of the children who play; friends who suggest exchanging phone numbers, and then pictures, and then meeting up; friends who wish to harm our children. Yes, you should worry about your children making friends in video games. The conversations about playground and stranger safety must be expanded to video game safety. Fortunately, some states have enacted laws that forbid anyone on the sex offender registry from creating online or video game profiles, and in New York this resulted in over 3,500 accounts run by registered sex offenders to be shut down. The threat is real. Although this is extremely worrisome, your children can still enjoy playing video games if complete transparency and safety protocols are followed.

HERE ARE SOME SUGGESTIONS TO PROTECT YOUR CHILDREN FROM PREDATORS IN VIDEO GAMES: • Play the same games and apps as them so you know the ins and outs. • Set parental controls. • Know all passwords. If your child does not want to tell you the password that should be a huge red flag and that game should be forbidden. • Disable any GPS tagging so your child’s location is never tagged on photos or information shared online. • Keep the gaming console or computer in a public place. • Only allow your children to play age-appropriate games. • Talk to other parents about your concerns and ask what their policies are so you know your children are safe playing at their friends’ houses as well. As parents, it’s vitally important that we stay aware and up-to-date on our children’s hobbies so we can protect them from the evil of this world. By following the above suggestions and maintaining an open and trusting relationship with your children, you won’t have to worry quite as much about them falling into harm’s way.

May 2016


You. Enhanced.

You. Enhanced.





Place Michael D. Marion, MD


(801) 331-8554 | 680 East Main Street, Suite 202 | Lehi, UT 840



CoolSculpting is an FDA-cleared treatment that uses controlled cooling to eliminate fat without surgery or downtime. And with 95% customer satisfaction, you’ll love the results of CoolSculpting every time you look in the mirror.1

Call us today to schedule your free CoolSculpting consultation.

Grant A. Fairbanks, MD


Our CoolSculpting Specialist will tailor a treatment plan designed to achieve your desired results. This is a limited time offer so call us today! Reference: 1. Data on file. Results and patient experience may vary. While CoolSculpting is safe, some rare side effects may occur. As with any medical procedure, only your CoolSculpting provider can help you decide if CoolSculpting is right for you. In the U.S., the CoolSculpting procedure is FDA-cleared for the treatment of visible fat bulges in the submental area, thigh, abdomen and flank. Outside the U.S., the CoolSculpting procedure for non-invasive fat reduction is available worldwide. ZELTIQ, CoolSculpting, the CoolSculpting logo, the Snowflake design, and Fear No Mirror are registered trademarks of ZELTIQ Aesthetics, Inc. © 2016 IC1964-A



May 2016



[ SPA ]

a spa body treatment is pure bliss

Can you remember the last time you felt like you were in heaven? Try spending a day at a spa, and you’ll discover what it means to sink into a cloud of sheer bliss.

Whether it’s summer or winter, some extra body care can do you no harm. As a matter of fact, timely skin care can stop the dreaded march of time on your face, neck and body. It can get rid of the ugly dead winter skin that makes your feet and arms feel like coarse scrubs. It can reverse the effects of sun exposure. An invigorating full body scrub can cleanse your pores of oil, dirt, grime and shaving bumps. It can make your skin baby-soft and can literally make you glow with life. Most importantly, a spa body treatment can restore the moisture balance


in your body making it supple and smooth. Remember, after the age of 20, your body needs all the extra help it can get. If you find yourself running from pillar to post all day, coping with pressures piling on you from one end to another, chances are that your body and mind has been left unattended for too long. Stress is a factor that adds years to your age. It can make you feel and look like a prune. At such times, a simple treatment like a back scrub acts like a soothing balm. It brings back some tranquility into your life. Spas generally offer you different kinds of spa body treatments, and it is up to you to choose the treatment that suits you the best. Essentially, these treatments aim to hydrate and nourish the skin and rid it of all dirt. Some of the most popular treatments include body wraps, body scrubs and body masks. For instance, the Sea Salt treatment is a popular full body treatment where the exfoliating agents

used are an invigorating blend of sea salt and essential oils. You can purchase half or full treatments. The difference is that in half treatments, you pay less for a shorter span of time. However, if you are in need of a body treatment badly, it is suggested that you go in for the full treatment as this gives you the full benefit of the treatment. If it’s a rare treat, enjoy it. Splurge some money on yourself. Most spas take special care to ensure maximum relaxation for their clients. So, they have a highly relaxing atmosphere filled with visually soothing elements. The ambience transports you to another world altogether. In short, a spa is a place where you can take a much needed breather from your hectic life. You go in tattered and torn and come out restored in body, mind and spirit.

©Andreka |


spa body treatment pampers your body by giving you hair and nail services, soothing full body massages, deep cleansing facials and full body scrubs. All this in an environment that soothes your fraught nerves and calms your spirit. That is why people who have used these treatments often refer to spa body treatments as complete rejuvenation packages.

May 2016



>> Beauty Transformation





t used to be that only the lucky few were born with long, thick, voluptuous eyelashes. The rest of us were out of luck. Willing to spend major cash on the latest mascara products in order to achieve our batty-eye-beauty goals, like a pack of gum we’d toss in a last minute $12 mascara here and $39 there. Problem is, none of them worked. In fact, while many of these cosmetic companies confidently and oh-soeloquently over promised results on their glossy packages, women all over the world


would walk away feeling under delivered and taken for granted — myself included. So, I decided I’d had enough. This would be my year, and I was going to make all of my health and beauty goals my reality. I researched the many options that claimed lash growth miracles and narrowed my search down to three well-known products. After analytically and intensely weighing the pros and cons of each, I decided to choose the one that fit my lifestyle best and give it a whirl. Well, guess what? It worked!


To save you time, energy and money, I have weeded out the marketing mumbojumbo to get you the stats on three of the most popular lash-magnifying products on the market today. I can confidently say that these products deliver what they promise. Choose the route that works best for your comfort level, lifestyle and finances. Get ready to check off that quest for the perfect mascara on your beauty to-do list and watch your wallet — along with your lashes — begin to thicken.


>> Beauty Transformation

Lash Extensions How it works:

You’ve probably seen or heard of lash extensions. They are definitely a growing trend and for good reason. Mirroring the concept of hair extensions and acrylic nails, lash extensions take real mink hair or pre-curled synthetic polymer hair and attach the single hair extension to each individual natural lash. Michael Nebeker, owner of Got Lashes in Salt Lake City and Layton, explains that his team prefers working with the synthetic polymer hair because clients get a very natural feathery effect and synthetic hair minimizes the risk of an adverse reaction in clients. When applied correctly by a certified lash technician, the lash extension should not touch the skin; the synthetic lash should be applied near the root of the client’s natural lash. The result? Lashes appear longer, thicker and darker right away. “The benefit of lash extensions is that you don’t need mascara; it’s one of those products that once you try them you’ll never want to go without them!” Nebeker exclaims.

The Pros:

With lash extensions, clients get automatic results. Clients can walk into their appointment with stubby, dry lashes and walk out feeling more glamorous in a matter of an hour. If you have a wedding or reunion coming-up, this may be the perfect route for you. “Every time I walk out of my lash extension appointment, I feel more confident, rejuvenated and ready to take on the world,” says Summer Swindell, a Park City native. “The transformation is a great feeling when you need a boost.” Lash extensions are great for those who may have suffered from lash-fallout. This may be due to health problems or simply a case of pulling too hard on your eyelash curler, but eyelash extensions can be a great temporary solution while giving your own lashes a chance to grow again.

The Cons:

If you have ever had hair extensions or acrylic nails, you know the maintenance can be a bit exhausting. If you find that you spend more time maintaining your looks than doing the things you love, you may have become the epidemy of “high maintenance.” If you feel drained after running all of your beauty errands verses energized, it may be time to change your beauty routine to one that is less tiring physically and mentally. Also, while some clients look simply amazing, others have lash extensions that look fake and distract from the client’s eyes rather than enhancing them. According to Nebeker, finding the right certified lash technician is key to get the results you want. Nebeker suggests that you ask for actual photos of the lash technician’s past clients to ensure they are the real deal and not using misleading stock photos. Ask around and go somewhere that has received rave reviews. It’s not worth saving a buck if the results are awful.

RevitaLash How it works:

RevitaLash is marketed as an “eyelash conditioner” and does not require a prescription or doctor visit unlike many other lash growing products. According to Robbi Boyer, spa director at Xage Medical Spa in Provo, the inventor of RevitaLash is an optometrist who created the product because his wife had breast cancer, went through chemotherapy and lost all of her lashes and other facial hair as a result. Seeing his wife unhappy, the doctor created the formula to help her grow hair again. Many new clients feel comforted by the short ingredient list and safe way in which it promises dramatic results. RevitaLash is a clear liquid that comes in a mascara-like tube with a tiny brush on the end for easy application. The directions are simple: apply at night only, after you have washed your face and before applying any other nighttime beauty products. Take the brush and paint a thin line of the liquid at the base of the top lashes where eyeliner would normally go.

The Pros:

This is the beauty route I decided to go with because the pros outweighed the cons in my book and the inventor created the product with ideals that resonated with me. I am extremely pleased with the results and highly recommend it. This product promises clients the amazing real eyelash effect without the harmful risks associated with the more intense, prescription versions. This product is consistent; it works and has no harmful side effects. While clients may pay more initially for the product, it lasts so long that over the course of multiple months, clients tend to save money. RevitaLash works with the natural cycle of your lashes, promoting growth of your current lashes and extending their life while also conditioning and promoting the growth of new lashes. “A lot of our clients use RevitaLash and lash extensions together because RevitaLash makes their old and new lashes longer, making it easier for the lash technician to apply the extension when it’s time for a fill,” Boyer explains. As an added bonus, a portion of all proceeds benefit breast cancer research initiatives. Beauty and giving back — where do I sign up?

The Cons:

Since RevitaLash does not provide instant results and does not require a prescription, the results take a little longer to achieve. I did begin to notice a change in the look, feel and thickness of my lashes within a few weeks. But it wasn’t until the one-month mark that I really took a second glance at my lashes and noticed it was really working. Now, about 2 months into the product, I couldn’t be happier with the results. Also, some clients reported a temporary redness or dryness on their lash-line where the product was applied. I noticed this very slightly at first, but as I continued to use the product, it went away quickly.

Latisse How it works: According to Boyer, “What Latisse does is help

prolong the anagen growth phase, so the active growth phase is just being extended a little bit

longer.” The anagen growth phase is the growth phase for hair all over your body. For example,

say the average lash phase is 2 weeks. Latisse allows that phase to extend to 3 or 4 weeks

instead, making the lash longer before it falls out. All hair is not in the same phase at the

same time, otherwise you would shed all of

your lashes at once. There are multiple phases of hair growth occurring at the same time, and Latisse extends the life of each hair.

The Pros: People love Latisse because it provides fast results while still having the benefit of being

your own lashes. This guaranteed, celebrityendorsed product gives clients the “familiar face” factor of comfort. Many Latisse users

feel that if Brooke Shields or Claire Danes are using it, it must be safe. Jeri Deitlas at Xage

Medical Spa has used all three lash amplify-

ing products. Besides the initial redness that went away, she prefers Latisse and has had zero problems and gets great results.

The Cons: Latisse warns that it may change the color of

certain eye colors, but as I researched more, I discovered that the percentage of people who

reported this change was almost immeasurable, but the FDA requires it be documented. “The

only time the eye color change was noted was when optometrists dropped the pharmaceutical ingredient, prostoglandin, directly into the

eye,” Boyer explains. She says that because

the pharmaceutical product is diluted with other ingredients and does not go directly in the eye, clients do not need to be concerned.

The product comes in an eye drop-like bottle

and provides lip-gloss looking applicators, which clients dispose after each use. Boyer mentioned that if clients like the product but not the applicators, she suggests they use the sanitized Revi-

taLash applicator or thin eyeliner brush with the Latisse product to make it more user-friendly. Deitlas mentioned that she noticed that

RevitaLash seemed to make her lashes grow equally long while Latisse seems to make

some lashes grow longer than others. Since Latisse works faster than RevitaLash, RevitaLash will grow at a slow, consistent pace

while Latisse will make current lashes shoot up in length before the new growth cycle, which can result in some uneven length.

“They both work. It’s all personal preference on the look you prefer,” Deitlas says.

May 2016


HEALTHY MAGAZINE | Advisor Client Content

1 ALMONDS Almonds are a favorite powerhouse snack because they are packed with vitamin E, healthy fats, protein, and calcium, and they are also good for your teeth because they have very little sugar. However, whole almonds are hard and could be difficult to chew, so if you want to get all the oral health benefits without the risk of cracked or fractured teeth, eat sliced almonds instead.

2 CRUNCHY FRUITS & VEGETABLES Crunchy vegetables and fruits are great for your teeth and your overall health because they are often low in calories and high in fiber, water and other essential vitamins and minerals. Eating fruits and veggies such as apples, carrots and celery produce saliva in your mouth that washes away bacteria, and the fibrous texture helps “brush” your teeth between meals. These foods are definitely not a substitute for brushing your teeth every morning and night, but adding them to your daily diet is a great way to clean teeth in the middle of the day.



There’s no denying that leafy greens are a great addition to your meals, and not just for weight loss reasons. Leafy greens are packed with vitamins and minerals while also being low in calories and sugar. Foods like spinach and kale contain folic acid, a B-vitamin that has been linked to improved outcomes for treating gum disease, and calcium, which is great for your tooth enamel. They’re also easy to eat; you can throw a handful of spinach into your next smoothie, use it in place of romaine or iceberg lettuce on your salad, or add it as a topping to pizzas and pasta dishes.


YOU SHOULD EAT Dental health is about more than just brushing and flossing; equally important is what kinds of foods you put in your mouth and in your body. Most people know the foods to avoid for better oral health—such as sugary sodas, treats, and sticky candy—but do you also know which foods should be part of your diet? There are some that are better for your teeth than others.


If you believe that cheese makes everything better, you’re in luck. A study published in the May/June 2013 issue of General Dentistry, the journal of the American Academy of General Dentistry, reported that people who eat cheese have higher levels of pH in their mouth, which reduces the risk of tooth decay. The findings indicate that since cheese requires more chewing it increases saliva, which is good for teeth. Yogurt is another dairy product good for the health of your mouth. Both cheese and yogurt are high in protein and calcium, which help strengthen tooth enamel and promote strong and healthy teeth, and the probiotics in yogurt can also help reduce the chances for gum disease as the good bacteria crowd out bad bacteria that might cause cavities. Just remember to choose yogurt varieties with little or no added sugar. Avoiding unhealthy food and drinks is good, but adding some beneficial foods to your diet can also improve your oral health. Talk to your dentist today about the foods she or he would recommend for a healthy, beautiful smile.

William Carroll, DDS

Roseman University of Health Sciences South Jordan Campus 801.302.2600 Dr. Carroll is Associate Dean for Academic Affairs and Associate Professor at Roseman University College of Dental Medicine in South Jordan, Utah. He graduated from the UCSF School of Dentistry, completed a two-year AEGD residency at Walter Reed National Military Medical Center in Bethesda, MD and recently retired from the US Navy after more than 30 years of service.

ve Impro ile Sm Your Hour e n In O One d An Visit!




Healthy Actual patients of Dr. Meden




• • • • •



Same-day restorations available Free cosmetic consultations Aesthetic laser dentistry Interest free financing Most insurances welcome


May 2016 85 WALTER MEDEN , DDS

HEALTHY MAGAZINE | Advisor Client Content





Did you know that 1 in 5 Americans has at least one soda per day?


o you ever feel like you can’t make it through the day without that morning coffee or Diet Coke? Does it seem almost impossible to make it past 10:00 without that caffeine boost? Or maybe, you get that after lunch sweet tooth. You are not alone! On average, 54% of Americans confirmed to drink coffee every single day. And a lot of Americans crave a sweet treat after lunch or dinner. While coffee, Coke, or a sweet treat might be your energy boost for the day, you should know that those things directly affect the health of your teeth. Coffee is very acidic and can cause wear and tear on the enamel, the protective outer layer of tooth structure, causing increased likelihood of decay. Coffee is also famous for staining teeth. The nature of your tooth enamel is very porous, therefore, making it easy for coffee to stain your teeth over time. Although there are ways to remove coffee stains, you’d be doing yourself a favor by avoiding getting them in the first place. Did you know that 1 in 5 Americans has at least one soda per day? Soda is another culprit to tooth decay. In a 12 ounce can of soda, there is an additional 35-40 grams of added sugar per serving. That means if you drink a 16 or 20 ounce bottle of soda, your sugar intake increases significantly. Many people are aware that sugar is bad for your teeth, but few people are aware of the process in which decay becomes prevalent in the mouth. After you drink soda, the bacteria in your mouth cling to the sugar that remains and create acids that destroy enamel, eventually causing decay.

to teeth. Using a straw when drinking coffee or soda can reduce the exposure to your enamel, and may help reduce staining. Rinsing with water or, better yet, brushing soon after drinking coffee or soda is one of the best ways to help. Candy cravings, as mentioned above, are a dangerous temptation to give in to as well. Just like with soda, the sugar stays in your mouth unless you brush right away and the bacteria feed on the sugar causing acidity and eventually decay. Chewing gum can be a way to rid your body of the sweet treat craving. If possible, be sure to select sugarless gum. Chewing sugarless gum increases the flow of saliva in the mouth which reduces acid and lessens the likelihood of decay.

Joseph S. Maio D.D.S.

Apex Family & Cosmetic Dentistry


Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institution, Regis University, where he graduated Magna Cum Laude. He has been recognized as an American Top Dentist for 4 consecutive years, as chosen by the Consumers Research Council of America.

If you still want to drink some soda or coffee, there are ways to help minimize the potential damage


There are plenty of foods you can eat that are great for your teeth. Foods that are high in calcium and protein, such as cheese and yogurt, are great for your teeth. Leafy greens are full of vitamins and minerals which help strengthen the teeth. Apples and carrots are high in fiber and water, increasing the amount of saliva in your mouth, reducing the bad acid. Celery, along with apples and carrots, can act as a toothbrush scraping bacteria particles off your teeth. Almonds are a high in protein and calcium, and low in sugar. They are a perfect snack. Along with the benefits these foods are to your teeth, they provide great benefits to your overall health as well.

(801) 758-5459

HEALTHY MAGAZINE | Advisor Client Content


THE SAD STATE OF MEN’S HEALTH The statistics are sobering: men die more often than women from 14 of the top 15 causes of death, and live six fewer years. This disturbing pattern is partially related to the fact that, compared to women, men take less care of themselves, wait longer to see a doctor, and are less likely to have a continuing relationship with a health care provider. This article focuses on a very common, bothersome, but not typically lifethreatening condition called Benign Prostatic Hyperplasia (BPH). Even then, prostate cancer (men’s most common cancer), which usually causes no symptoms, can be diagnosed when evaluating BPH.

PREVALENCE OF BPH The prostate gland is a golf ball sized organ beneath the bladder which produces the semen expelled with ejaculation. Since the urethral tube runs through it, BPH, or prostate growth, often explains changes in urination affecting aging men. Urinary bother slowly increases so that by the 60s over 70% of men are affected (>500 million men worldwide).

prostate tissue using a telescope and heated wire, is performed in an operating room under general or spinal anesthesia. While there have been technical advances, this “Gold Standard” surgery causes bleeding and requires a catheter afterward, and sometimes a short hospital stay. TURP definitely improves symptoms but carries risks: besides anesthesia and bleeding, a 60+% inability to ever again ejaculate, and 10% risk of erectile dysfunction. Newer LASER versions of TURP cause less bleeding but still require anesthesia and a catheter, have a longer recovery period, and higher re-treatment rates than TURP. Not surprisingly only 2% of BPH patients choose TURP/ LASER. Urologists have looked for alternatives for years.





• URINE THAT STOPS AND STARTS, AND DRIBBLING Some men tolerate these annoyances, assuming they’re a natural part of aging. Or they try unproven over-the-counter supplements. Yet, left untreated, progressive BPH can lead to infections, bladder dysfunction, and even kidney damage. Fortunately, BPH is quite treatable.

BPH PILLS Three types of BPH medications are available: one relaxes the prostate, one shrinks it, and one improves blood flow. Though these can help, one-third of men soon discontinue their pills (often for cost, dizziness, or sexual side effects). Some men are then referred to a urologist, but some just give up (and their BPH inevitably progresses).

TURP Developed around 1935, this surgical procedure, which removes the obstructing

Following UroLift

Explored between 1990-2000, balloon dilation and metal stents, similar to heart procedures, simply did not work.

Microwaves (TUMT) and radiofrequency (TUNA), both designed for the office setting, ultimately proved quite painful and often failed within 2 years. A new steam treatment called Rezum® looks promising, but longer studies are needed. All heat procedures require a catheter afterward.


Urologist’s view of Prostatic Obstruction

Invented in 2004 and FDA-cleared in 2013, this novel procedure allows urologists to place tiny anchors, pulling the prostate open (think: curtain tie-backs). Since UroLift® is quite tolerable under local anesthesia, it is often performed in a urologist’s office, in under 10 minutes. Catheters are rarely needed; mild side effects (like bleeding, burning, aching) resolve within two weeks allowing for rapid return to full activity. When compared to TURP in a recent study, UroLift® patients recover faster and are more satisfied. And in >7,000 cases worldwide no one has reported any sexual side-effects. Obviously not everyone with BPH needs procedural intervention, and not everyone is a UroLift® candidate. To learn more go to or make an appointment with a urologist who uses UroLift®.

Steven N. Gange, MD FACS Summit Urology Group A Division of Granger Medical Clinic Dr. Gange graduated from the UCLA School of Medicine in 1986 and, after completing his urology residency, served in the US Army for six years where he helped train upcoming Army and Navy urology residents, and served on the clinical faculty of UC San Francisco and the University of Hawaii. He then moved to Salt Lake City in 1996 joining Western Urological Clinic (which has recently merged and become Summit Urology Group) and has a thriving private practice. Dr. Gange enjoys cutting edge medicine, and has participated in over 50 clinical trials, many as Principal Investigator, and has published over a dozen papers in the medical literature. Although he treats adult men and women, he has developed a strong interest and expertise in Men’s Health, and has sought extra training in the areas of BPH, prostate cancer, low testosterone, vasectomy reversal, and erectile dysfunction. In his practice he always emphasizes the role of minimally-invasive options, like UroLift®, when available. As Principal Investigator the UroLift® trials that led to FDA clearance, Dr. Gange was the first urologist in North America to perform UroLift® in February 2011, and was the first in the world to do so under local anesthesia. Currently Summit Urology Group has performed more in-office UroLift® procedures under local anesthesia than any clinic in the world. Dr. Gange continues to enjoy teaching and regularly lectures to and trains urologists from across the country in UroLift® implantation. And as the favorable evidence supporting UroLift® for BPH continues to mount, he and his colleagues are witnessing the powerful impact that this minimally-invasive intervention is having on the quality of life of so very many men worldwide. Feel free to contact Dr. Gange by email:, or call 801-993-1800 for an appointment.

May 2016


HEALTHY MAGAZINE | Advisor Client Content

“The generals in the tooth decay war are vitamin D3 and K2.”

Can Vitamins help stop cavities? “Don’t eat sugar, and brush and floss every day”. How many times have we all been told that by our dentists? How many of us do that and still get a cavity every checkup? Wonder why? 88 HEALTHY MAGAZINETM

Many people are deficient in the vitamins that help keep teeth healthy. There are 4 main ones that are critical to tooth health, and others that help the gums more. Vitamin C is important for gum health, but today we will talk mostly about teeth. Calcium and Magnesium are two of the basic building blocks for teeth. Well call those the soldiers. The generals in the tooth decay war are vitamin D3 and K2. These guys must be present for Calcium and Magnesium to do their jobs correctly. Supplementing these four can go a long way toward stronger teeth. Also several doses of Xylitol a day can help keep cavities away. Pregnancy can be very hard on teeth because not only does the fetus steal the vitamins, often nutrition is poor because of morning sickness, and cravings. Heartburn and acid reflux can also change the oral environment for the worse. Many women will say that they never had a cavity before having children. Making sure to take good vitamins while pregnant and nursing and increased oral hygiene can help many moms stay cavity free. We also recommend getting your teeth cleaned 2 to 3 times. For more tips on tooth health come visit Dr. Scott Chandler, DMD, a biological dentist in Payson.

Dr. Scott Chandler, DMD Silver Creek Dental

Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.

HEALTHY MAGAZINE | Advisor Client Content


by your dentist What is the most important meal of the day? Breakfast…if you just woke up. Lunch—if you went to work early and have a ton of things on your to-do list…Dinner if you enjoy sitting down with your family and catching up for the day. Food is a huge part of life, and enjoying food with friends and family is an important part of life too, right? I always tell my patients, one of the reasons I want you to have a healthy mouth is so that you can enjoy eating the foods you want and so that you can get the nutrition your body needs. So, what advice does your dentist have about food?? First of all, food is fuel. If your children are active in competitive sports or clubs, they need nutrients to power their body for workouts and games. But, one of the things I see is kids snacking on things all day because they are working out. It’s great to have a snack right before the game or at halftime to boost your energy, but constant snacking puts your teeth at high risk for decay and a sign that maybe your child isn’t getting the nutrition he or she needs at meal time. The night before a game is a very important meal, and should include some carbohydrates that are easy to digest, maybe a little protein, and a vegetable. Also, what they eat for recovery is equally important. What is the first thing my kids eat when they come home from practice? If it is chips and soda, their body is

definitely going to be starving for essential nutrients, as well as the high risk of decay that comes with drinking sodas. Look for ways to give your kids the best food you can after practice or a game. I like bananas, oranges, chocolate milk (there is delicious chocolate almond milk for lactose intolerant individuals), and fruit smoothies. Also, beware of sipping on athletic drinks like Gatorade or powerade, as they have a low pH and sugars in them, which cause cavities. Some studies show sports drinks more harmful than sodas to the teeth. Second, how do the foods you eat effect the color or shade of your teeth? I love bleaching teeth and making them look whiter and younger. In my office we use the Zoom in-office bleaching system. After bleaching, we always caution the patient to avoid any foods that may stain or discolor their teeth. For about 3 days after bleaching, the enamel is more susceptible to absorbing stains. We say to avoid anything that would stain a white shirt, like dark colas, dark fruit juices, spaghetti sauce, etc. The same recommendation would apply if you are bleaching your teeth at home. If you do drink a dark cola or dark fruit juice, try to rinse out your mouth afterwards with water to remove as much of the staining liquid from your mouth. Hope this helps you have a healthier mouth and enjoy eating your favorite foods!

Dr. Garon Larsen, DMD

Dr. Garon Larsen and his team offer comprehensive dental care in a comfortable environment. Our comprehensive services for children and adults create healthy smiles that last. Treatments include metal-free crowns, root canals, tooth-colored filling, dental implants, implant-retained dentures, Invisalign, veneers, in-office teeth bleaching with ZOOM! In-office bleach and sleep apnea and TMJ/bruxism solutions.

May 2016



Get better




f you are a new patient in a dental office, these are the things dentists look at during the “New Patient Experience.”

gums for the presence of bone loss from gum disease. We also do an oral cancer screening.

BITE/MUSCLES Next we evaluate the bite, muscles and jaw joint. We evaluate your posture, shoulder height and presence of any jaw joint noises or head and neck muscle pain. Many patients suffer from headaches and/or jaw pain and have no idea it may be from a result of imbalances between the joint, muscles and the teeth position. Over time, through teeth wear, dental restorations, braces or traumatic accidents, serious imbalances and

TEETH/GUMS We start by discussing your past medical and dental history and recording your blood pressure and heart rate. We’ll take a series of digital photographs and any helpful radiographs. We may also take impressions of your teeth and bite position. We’ll look carefully at the teeth for the presence of decay, fractures or faulty restorations, then carefully evaluate the


misalignments arise. Often this will trigger headaches but mostly in women. Men are more apt to just grind their teeth down.

concerns are. If there are concerns, we will discuss your options and possible solutions.


We then evaluate the airway and tongue for possible sleep/ breathing disorders (SBD). It’s estimated that 20–25 percent of all adults have a SBD. The majority of patients who suffer from this insidious condition are not even aware there is a problem. They know that they are tired or maybe have been told

We next address any concerns you have with your smile or the appearance of your teeth. You may have crooked, misshaped, chipped, discolored or old dental work that is distracting from your smile. This is totally an individual issue. We listen to what your


they snore but have no idea they have episodes of not breathing at night. As you can see, there is so much more involved with a comprehensive approach than what you may be used to. The benefits are significantly better care, better overall health and more prevention. Not only will your teeth and gums be healthier, but your breath, smile, heart and overall health also. It will certainly add quality years to your life by doing so.


Cosmetic & Implant Dental Arts 801.262.0744 |

Jason Swalwell/

When most people think of the dentist, they think of their teeth and, if properly educated, also their gums. But there is so much more a good dental office can offer you for your overall health and wellness.

etic cosm sultation

Advanced Aesthetic & Full-Family Dentistry

FREE con







Off In-Office Bleaching Expires July 31, 2016

get a BRIGHTER, WHITER smile in about an HOUR

ZOOM! 29




Kids Cleaning

Adult Cleaning

Cannot combine offers. New Patients Only. Expires July 31, 2016

Cannot combine offers. New Patients Only. Expires July 31, 2016

Cleaning, Exam and X-Rays.

& New Patient Exam & X-rays for Adults. • (801) 756-4440 70 W. CANYON CREST ROAD | ALPINE, UTAH 84004 PREMIER VENEERS, BONDING, CROWNS, IMPLANTS, WHITENING, ETC.

May 2016


HEALTHY MAGAZINE | Advisor Client Content

Extinguishing Heartburn

Surgical and non-surgical options for a common problem


eartburn or “gastroesophogeal reflux disease” (GERD) is very common. As a matter of fact nearly everyone has it to some degree but most are unaware of it, or it is only minor. Only when it becomes more frequent or severe do people seek relief. A “burning sensation,” pressure under the breast bone in the middle of the chest, or acid taste in the mouth are most common symptoms.  Reflux can be manifest by a persistent cough, asthma or waking up at night choking or with an acid taste. Occasionally people have food return up to their mouth without any “burning.”  This is known as “solid regurgitation.” It can occur with bending over after eating and can be made worse by any of the following risk factors listed below.


gg CHOCOLATE, COFFEE, PEPPERMINT, GREASY OR SPICY FOODS, TOMATO PRODUCTS AND ALCOHOLIC BEVERAGES gg OVEREATING gg SMOKING gg BEING OVERWEIGHT gg EATING WITHIN 1-2 HOURS BEFORE LAYING DOWN TO SLEEP gg SOME MEDICATIONS gg PREGNANCY When these issues are eliminated as much as possible then medical treatment can be helpful. There are over-the-counter medications or stronger treatments with a prescription from your health care provider. Your doctor can help you determine the best options for you.

my practice, essentially all of the heartburn surgeries have been Laparoscopic or what some people call “minimally invasive,” or “microsurgery” where five pencil size incisions are used to allow skinny instruments to move in and out through the abdominal wall. This technique allows faster recovery time with less pain. A YouTube edited operation with a narration can be viewed at:


gg gg gg gg gg

These questions are all addressed in a consultation and most of the answers are individualized depending on a person’s symptoms, health insurance plan, usual activities and overall health. The operation requires half of the patients to stay overnight—the remainder go home in a few hours. Reflux for almost all patients stops immediately with no need to continue medication. The likelihood of a complication is very low. There is no limit to activity after surgery but careful progression is advised. I recommend most people be off work for a week from full time desk work. It may take longer with more physically active jobs. If you feel like you would benefit from this treatment see your doctor or call us for a consultation appointment - 801-SURGERY.

For symptoms that persist despite medical and conservative treatment attempts, there are very successful surgical options. The most common effective surgery is a Laparoscopic Nissen Fundoplication.  This operation involves wrapping part of the stomach around the lower end of the esophagus and is highly successful in reducing or eliminating heartburn symptoms. In


How successful is the procedure? Are my symptoms bad enough to consider surgery? How much will it cost? What is my recovery time, or how long will I be out of work? What are the risks and potential complications?

Darrin F. Hansen, MD, FACS

Premier Lap-Band and General Surgery

Dr. Hansen is a Center of Excellence surgeon for the LAP-BAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.

MATTHEW POULSEN M.D. Orthopedic sports medicine,

with a focus on knee and shoulder surgery.

trust your knees &

shoulders to an


Dr. Matthew Poulsen is a Board-Certified Orthopedic Surgeon who specializes in Sports Medicine. Dr. Poulsen focuses on surgical and non-surgical treatments for adult and pediatric sports medicine-type injuries, including fractures. (866) 884-3258 801-356-0233

3152 N. University Ave, Suite 130, Provo, UT 84604

May 2016




Blurry vision

Colors seem dim or faded with a yellow or brown tint

Bright light sensitivity, halos when looking at light

Frequent need of new prescriptions

May 2016



May 2016



May 2016



Healthy Magazine | May 2016  

The FOOD ISSUE. Americans now spend more money eating out than they do on groceries. People offer a bevy of excuses for why they don’t cook...

Healthy Magazine | May 2016  

The FOOD ISSUE. Americans now spend more money eating out than they do on groceries. People offer a bevy of excuses for why they don’t cook...