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Common Ingredients in Energy Drinks It’s time to get familiar with guarana, ginseng, and other powerful energy drink ingredients.
Jumpstart Your Organization
FRIDGE AND FREEZER HACKS
The fridge seems like it’s always hiding nasty surprises, and like it never has just what we want in it. Let’s rescue your fridge game.
Jumpstart Your Fitness
THE XL PLAN
Five Ways You Ruin Your Loved One’s Diet
Those wanting to lose 30-50 pounds have some unique challenges compared to those wanting to lose 5-10 pounds. Use this fitness guide for people who are already overweight.
Diets are a difficult struggle, so why does it seem that family and friends aren’t always supportive? Be aware of how you might be undermining a dieter’s goals.
The Case for Simplifying Childhood Childhood today is filled with excess, with classes, schedules and rules. It’s a sign parents care, but it may not be what children need.
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Healthy snacks, natural mosquito repellent, and a laundry game changer.
LOVED AND TAKEN FOR GRANTED. Sometimes we take loved ones for granted. Here are some ideas on how to be more appreciative.
Escape the Chain
Feeling like a sheep headed to the hay line, eating what everyone else is eating? Try these local restaurant gems.
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Awesome Jump Rope Circuit The Hold For Crying Babies Is Teflon Dangerous? Quotes On Friendship
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FROM THE EDITOR
JUMPSTART I RE-READ A MARVELOUS IDIOM YESTERDAY AND I CAN’T GET IT OFF MY MIND. I CAN’T THINK OF THE LAST TIME SUCH A STRAIGHTFORWARD EXPRESSION HAS KEPT ME SO SOLIDLY FOCUSED. IT’S BEEN EMPOWERING. ENLIGHTENING. ENRICHING. AND IT’S SO SIMPLE. Consider this axiom:
If not me, then who? If not now, then when? Like a crystal, the colors of these words change when viewed from the different angles of your life. Read this in light of family and think how it applies to the little things. For instance, look at the messy kitchen and ask those two questions. It works with deeper things in your life. Think about the opportunities in your life that require loving, listening, reaching out, and ask those two pivotal questions. How does it apply in your life to career, friends, service opportunities, personal growth? How does it apply to the decisions you make regarding your health? Are you procrastinating on a business idea? If not me, then who? You want to start eating better and lose some weight? If not now, then when? Do you have a relationship that has suffered because pride keeps you both from approaching the other to ask forgiveness? If not me, then who? Have you always thought about finishing that college degree? If not now, then when? Echoing in these words are change and work. As powerful as words can be, words alone cannot build, repair, produce or discover. These require effort and action. (Faith without works…) You need a jumpstart. At the risk of sounding preachy, it’s no wonder that we struggle with the big issues of life. Career change, completing college, getting fit, or just learning to say ‘I’m sorry’ are the kinds of things that lurk in our minds and whisper that we should be doing something. If not me, then who? If not now, then when?
helps us decide to move, to stretch our potential, to be great. So, as we reflect on where we’ve been and where we’d like to be, consider these points:
Believe in change. Change is inevitable, so don’t think you can’t because of your situation. Take charge and change. (And believe that others can change also).
Take chances. Life is risky. If it feels right, jump, and trust that the inner voice comes equipped with a parachute. Learn to recognize options and opportunities. Change jobs, start a company, get that checkup. If not now, then when?
Believe in second chances. If your fitness regimen has stalled – reignite it today. And be open to atypical alternatives. Happiness doesn’t come in a package, so don’t conform your life to stereotypes and norms, find out what’s right for you and dive in.
Pursue your dreams. Why did you become a tax attorney or optician in the first place? Either rekindle your flame for what you do, or do something that lights your fancy. Unhappiness is a signal to change, and it’s you that generally needs to make the first move.
Choose growth. What’s the opposite of growth? Stagnation. Find a pace in life that’s comfortable, and be consistent. Growth doesn’t require a speedometer. Just a direction. So, as we head into fall, let’s all choose, let’s all choose to have more happiness than hurry. Look at your life and find one area you’d like to jumpstart, then take the first step. It’s time.
Over the past few challenging years some of us have had change forced upon us. Change, however it’s started, is a good thing. It’s how we grow, improve, and get stronger. Have you ever noticed that when the itch to change emerges, it doesn’t go away? When it’s time, it’s time. Avoiding the issues of growth because of the effort, pain, or riskiness involved is actually more wearing than just in counting... and doing it. That little voice is what 26diving years and
VOLUME XVI, 5
EDITOR-IN-CHIEF John A. Anderson | firstname.lastname@example.org PUBLISHER Kenneth J. Shepherd | email@example.com MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. OPERATIONS MANAGER Allyson Long | firstname.lastname@example.org DESIGN EDITOR Phillip Chadwick | email@example.com MANAGING EDITOR Michael Richardson | firstname.lastname@example.org ONLINE EDITOR Chelsa Mackay | email@example.com ASSISTANT EDITOR Bridget Edwards CIRCULATION MANAGER Ron Fennell | firstname.lastname@example.org CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION
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If you have time for a cut and color you have time for a mammogram A mammogram only takes half an hour, and during Breast Cancer Awareness Month you’ll get a free box of chocolates when you receive your mammogram at one of Intermountain Healthcare’s three Utah County hospitals. A mammogram is something you should do once a year if you’re over 40, and it could save your life. So make time for your yearly breast cancer screening. Because prevention is sweet.
Call 801.607.5432 to schedule your appointment today.
September SEP 3 BEAVER CANYON HALF MARATHON BEAVER, UT SEP 3 MOUNT NEBO HALF & FULL MARATHON PAYSON, UT SEP 10 BOULDER MOUNTAIN HALF MARATHON & 5K TORREY, UT SEP 10 CEDAR CITY HALF MARATHON & 5K CEDAR CITY, UT
out ‘n about / SEPT - OCT‘16
SEP 10 LITTLE GRAND CANYON MARATHON, HALF MARATHON & 10K HUNTINGTON, UT SEP 10 REVEL BIG COTTONWOOD MARATHON & HALF MARATHON SALT LAKE CITY, UT SEP 17 HUNTSVILLE MARATHON, HALF MARATHON, 10K & 5K HUNTSVILLE, UT SEP 17 HURRICANE HALF MARATHON & 5K HURRICANE, UT SEP 17 PARK CITY TRAIL SERIES HALF MARATHON PARK CITY, UT SEP 17 SANDY FIRE STATION RUN HALF MARATHON SANDY, UT
SEP 18 XTERRA TRAIL RUN NATIONAL CHAMPIONSHIP 21K, 10K & 5K OGDEN, UT SEP 24 UINTAH HALF MARATHON MAESER, UT SEP 25 THE NORTH FACE ENDURANCE CHALLENGE UTAH HALF MARATHON, 10K & 5K PARK CITY, UT
October OCT 1 PARADISE HALF MARATHON, 10K & 5K PARADISE, UT OCT 6 ROAD RACES HALF MARATHON & 5K ST. GEORGE, UT OCT 8 CACHE VALLEY HALLOWEEN HALF RICHMOND, UT OCT 8 END DEMAND HALF MARATHON, 10K & 5K HERRIMAN, UT
OCT 15 FRIGHTMARES LAGOON HALF MARATHON FARMINGTON, UT
OCT 22 THE HAUNTED HALF SALT LAKE CITY, UT
OCT 8 LAYTON MARATHON, HALF MARATHON, 10K & 5K LAYTON, UT
OCT 15 SOJO MARATHON, HALF MARATHON & 5K SOUTH JORDAN, UT
OCT 23 THE OTHER HALF MOAB, UT
OCT 8 PINK SERIES PARK CITY HALF MARATHON, 10K & 5K PARK CITY, UT
OCT 22 GOBLIN VALLEY ULTRA 50K & HALF MARATHON GOBLIN VALLEY SP, UT
OCT 29 THE HAUNTED HALF OREM, UT
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ARTS Hale Centre Theatre West Valley City
CONCERTS SEPT 11 BLACK SABBATH: THE END
USANA Amphitheatre 7:30 pm Get ready for the beginning of the end - Black Sabbath: The End - the final tour by the greatest metal band of all time, with guests Rival Sons, September 11th at USANA Amphitheatre!
Hale Centre Theatre - Orem
SEPT 16 DEF LEPPARD
USANA Amphitheatre pm Ticket Pricing $25-$99.50 Get ready to rock when Def Leppard and guests REO Speedwagon and Tesla crank it loud!
SEPT 17 O.A.R.
The Depot 8:00 pm Ticket Pricing $39.75 Adv/$44.75 Day Of O.A.R. is hitting the road this fall. Come see them perform live with special guests The Hunts!
SEPT 20 CYNDI LAUPER
The Depot 8:00 pm Ticket Pricing $54.50 Adv/$59.50 Day Of Multi-talented artist Cyndi Lauper is going country on her new album, DETOUR. Don’t miss your chance to see her live with Charlie Musselwhite!
SEPT 22 BLINK-182
USANA Amphitheatre 7:00 pm Ticket Pricing $25-$75 Blink-182 are heading out on the road again this fall to support their upcoming new album. See them live with special guests A Day To Remember and All Time Low!
SEPT 26 MUMFORD & SONS
USANA Amphitheatre 7:30 pm Ticket Pricing $39-$69 Don’t miss Mumford & Sons when their tour in support of their latest album, Wilder Mind, rolls into tpwn September 26th. Catfish & The Bottlemen will open.
SEPT 30 LUKE BRYAN - KILL THE LIGHTS TOUR
USANA Amphitheatre 7:00 pm Ticket Pricing $31.50-$80.25 Reigning CMA and ACM Entertainer of the Year Luke Bryan will bring his “Kill The Lights Tour” with guests Little Big Town and Dustin Lynch to USANA Amphitheatre September 30 & October 1st. You will not want to miss out!
OCT 7 JUAN GABRIEL MÉXXICO ES TODO TOUR 2016
Vivint Smart Home Arena 8:00 pm Spend an evening with one of Mexico’s most beloved pop icons when Juan Gabriel brings his Méxxico Es Todo Tour 2016 to Vivint Smart Home Arena October 7th.
OCT 8 MAROON 5
Vivint Smart Home Arena 7:30 pm Come rock out when Maroon 5 bring their tour with special guest Tove Lo and Phases to Vivint Smart Home Arena October 8th!
OCT 22 PENTATONIX
Maverik Center 8:00 pm Ticket Pricing $35-$85 Two-time Grammy winning a cappella group Pentatonix are heading back on the road this fall. Don’t miss the chance to see them live October 22nd at the Maverik Center!
OCT 24 TOOL
Maverik Center 7:30 pm Ticket Pricing $72.50-$92.50 The wait is over! TOOL is finally hitting the road again this fall. Experience them live at the Maverik Center October 24th!
15% Disco health
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October 15, 2016
rathon Relay Half 5K ke Tour Kids Fun Run Certified USATF Course UT11016TLB boston Qualifier
R e g i s t e r at :
www.sojomarathon.com September/October 2016
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For whatever and wherever you play No matter your sport or activity, we can help you get back to doing it at your highest level. With our skilled experts, you can have confidence in the treatments you receive as we get you back to doing whatever it is you do and wherever it is you do it. For more information or to schedule an appointment call 801-38-SPORT or visit McKayDee.org.
Worldâ€™s First All-Diabetes Professional Cycling Team Competes at Elite Level Team Novo Nordisk competed at the Tour of Utah in August of 2016 16 HEALTHY UTAH
Team Novo Nordisk, the world’s first alldiabetes men’s professional cycling team, raced its second Tour of Utah earlier this year. The team’s goal was to put veteran rider and team leader, Javier Megias, back on the podium while also inspiring, educating and empowering people affected by diabetes. Known as America’s toughest stage race, the Tour of Utah race starts in Zion Canyon Village and takes the riders through various cities in Utah before ending in Park City a week later. Team Novo Nordisk’s overall race contender Megias earned two podium spots in previous editions of the race. He took third on Stage 1 in 2010 and was runner-up on Stage 4 in 2011. Sixteen teams contested in the UCI 2.HC race, including four World Tour teams. Team Novo Nordisk is returned after a oneyear race hiatus, and its roster includes Stephen Clancy (IRL), Corentin Cherhal (FRA), Gerd de Keijzer (NED), Javier Megias (ESP), Brian Kamstra (NED) and stagiaire Rik van IJzendoorn (NED). All riders except for Megias made their Tour of Utah debut. One rider to note is newcomer Rik van IJzendoorn, who is racing for the first time as part of the Team Novo Nordisk pro squad. The 28-year-old Dutchman grew up in a cycling family; both his brother and father raced professionally. Van IJzendoorn is a two-time Dutch Junior National Champion in both cyclocross and the road. He was diagnosed with type 1 diabetes last year and began the 2016 season racing with Team Novo Nordisk’s development squad, earning three top-10 finishes. “Rik is coming from a cycling family and has been on a bike since a very early age,” Davidenko said. “We believe he’s a good addition to the team and we see him as an all-around rider.” While Team Novo Nordisk athletes share many similarities with other riders in the peloton, they have the added layer of managing their diabetes. During a race, the riders check their blood glucose levels consistently to ensure they are in their target range. Team Novo Nordisk also has a full-time medical team made up of doctors, nurses, dieticians and diabetes educators. In addition to the team’s sports medicine professionals who tend to the standard medical needs of a cycling team, there is always a diabetes care specialist on hand to help the riders during a race. The 705-mile Tour of Utahincluded 52,825 vertical feet (16,101 meters) of climbing, hitting its highest point on Mount Nebo at about 9,000 feet during Stage 3.
Go to https://www.tourofutah.com/race/tourtracker. For more information about Team Novo Nordisk, go to www.teamnovonordisk.com.
You Should Know Exercising On Your Period
PEOPLE EMBEZZLING MONEY FROM YOUTH SPORTS A report from The New York Times listed multiple instances across the nation where members of youth sports organizations stole hundreds of thousands of dollars. For example, the treasurer for a Pennsylvania soccer club stole $120,000. Someone in Washington stole $220,000. In Minnesota, $431,000. In New Jersey, $560,000. Law enforcement says they probably only see about half of the fraud cases, for reasons of preserving reputation and future fundraising. Youth sports organizations fall victim to fraud because there are few checks and balances, and often only one person is in charge of money.
The National Center for Charitable Statistics estimates there are 14,000 youth sports organizations in the US, which take in an annual revenue of about $9 billion.
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When English long-distance runner Paula Radcliffe broke a world record for the fastest marathon in Chicago, she had menstrual cramps. She did tell BBC News, however, that her times can vary drastically based on what stage she is at in her cycle. In fact, it may be that in the beginning stages of a woman’s period, exercise is easier, research shows. Later in the period, it may be harder for women to make muscle, due to increased estrogen and progesterone levels. Metabolism may also be influenced by increased estrogen, which reduces the body’s ability to burn carbs, but increases fat burning. Higher levels of progesterone also elevate the body’s core temperature, which influences cool-down ability. That said, studies have found that the key physical performance indicators of max VO2 and lactate threshold (the point at which your muscles start to burn) remain constant throughout the menstrual cycle.
Artificial Sweeteners May Cause Us to Eat More Newly released research on animals shows that artificial sweeteners can actually increase the desire to eat more food. Researchers say the body’s natural reaction to a sweet taste is to expect calories, meaning the hunger sensation increases when those calories do not come. Source: Cell Metabolism
Why Do You Get Chills With Certain Music?
You’re a Speed Reader We learn to read by sounding out individual letters, but new research shows that is not how advanced readers function when looking at words. Researchers monitored neurons in the brain of participants and found that they recognized words as a whole on sight. This suggests that we all develop a visual dictionary of words to use for reading, rather than individual letters.
There’s a lot of music out there, but only a few tunes give a person chills. For some, it’s a seductive jazz piece; for others, a melodic rock song. According to smithsonianmag.com, about half to two-thirds of people have a goose bump/chills reaction to music. Researchers at Harvard and Wesleyan University found that the brains of individuals who felt a chill when listening to music were wired differently than other’s, with a stronger connection between the area that processes sound and the area involved with processing feeling. Researchers hypothesize that those who engage the music more deeply, like trying to predict melody, are more likely to feel shivers when certain chords are played.
Milk Fat Not An Enemy A new study found that people who eat low-fat dairy are not healthier than people who eat whole-fat dairy. Specifically, the study found that people who consumed more full-fat dairy had lower risk of getting diabetes. Researchers hypothesize that those who skip fat from milk may replace it with sugar or carbohydrates, which have worse effects on insulin and diabetes risk. Previous research suggests that those who consume high-fat dairy may actually have a lower risk of obesity as well. Source: Circulation, time.com
“There is no evidence that people who eat low-fat dairy do better than people who eat whole-fat dairy”
Good News For People With Parents Who Live A Long Time If you have at least one parent live past 70, you have a 16 percent increase in longevity yourself, according to a new study. Researchers found that those with parents who lived longer had fewer heart problems, and fewer events related to stroke and blood pressure. Source: Journal of the American College of Cardiology
After a systematic review of years’ worth of research, RAND found that 37 percent of emergency room visits were for nonurgent conditions. Those who visited the emergency room for nonurgent reasons were often younger, found the emergency room more convenient than other options, or had negative perceptions about other forms of care. This problem leads to unnecessary spending, tests and treatment.
OF EMERGENCY ROOM VISITS WERE FOR NON-URGENT CONDITIONS
F ITNES S
YOGA = A HEA I
n a new study published in the Journal of Alzheimer’s Disease, researchers tested yoga’s effect on thinking ability on 30 middle-aged and older adults who had mild cognitive impairment. Participants were split into two groups. Half were taught Kundalini yoga, a type of yoga involving movement, breathing exercises and poses. This group also learned a type of mantra meditation called Kirtan Kriya, and meditated in this manner for 15 minutes each day. The other half of the original 30 did not perform yoga; instead, they participated in a brain-training program on UCLA campus for an hour each day. They then returned home to practice
How yoga benefits pre-Alzheimer’s cognitive impairment more than memoryboosting exercises
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ALTHY BRAIN Mental function can decline as individuals grow older, and studies have shown that exercise like running and weight training can lower the risk of this decline, specifically of developing dementia. A combination of these exercises and meditation has also shown positive results and has helped improve depression symptoms. But what about those individuals who don’t feel like their bodies are capable of performing vigorous exercise? Is it enough to simply participate in a meditative activity like yoga and have the same effect on the brain?
an additional 15 minutes. After 12 weeks, the groups were compared. Both groups performed better when it came to thinking skills, but only those who did both yoga and meditation showed significant improvements in memory, mood and coping skills. They also developed greater capacity to control attention, suggesting improved ability to focus and multitask. Yoga and meditation are good for the mind; doctors just aren’t exactly sure how. Yoga definitely created a reduction in stress hormones and anxiety, and the incorporated movements increased levels of biochemicals in the brain, which
promotes brain heath. But even when positive results were anticipated, Dr. Helen Lavretsky, a professor of psychiatry at UCLA and one of the study’s authors, is still surprised at the magnitude of the results. “If you or your relatives are trying to improve your memory or offset the risk for developing memory loss or dementia, a regular practice of yoga and meditation could be a simple, safe and low-cost solution to improving your brain fitness,” she said in a press release. There is more that still needs to be studied in this regard, but there is definitely something to be said about the ancient wisdom of yoga.
“If you or your relatives are trying to improve your memory or offset the risk for developing memory loss or dementia, a regular practice of yoga and meditation could be a simple, safe and low-cost solution to improving your brain fitness,”
WRITTEN BY SA DIE WIRTHLIN
Source: Journal of Alzheimer’s Disease, blogs.nytimes.com, newsroom.ucla.edu
You Should Know
What’s REALLY inside? Since the rise of energy drinks, health professionals have brought forth concerns in regards to the beverages’ content. At first, it was the high amount of caffeine and sugar, but now other ingredients are being questioned. Energy drink labels can be confusing and individuals that choose to drink them might not have any idea what is being consumed. So, what REALLY is in an energy drink? As previously stated, energy drinks contain high amounts of caffeine, but some labels neglect to show exactly how much. This caffeine content combined with other substances in the drink leave health specialists very wary. Individually, these substances may be considered safe, but mixing presents safety concerns. Here are some of the main ingredients in energy drinks, along with information about effects of consumption.
Guarana Ginseng Ginseng is an herb that is said to boost immunity and improve health. Most agree that short-term use of this herbal remedy is safe, but combining it with caffeine could increase side effects like increased heart rate. In high doses, ginseng can have side effects of insomnia, headache and hypertension.
Ginko biloba This is another herb said to help increase mental alertness and function. It has been used in medical facilities for those who suffer from conditions such as dementia, anxiety and schizophrenia. Evidence on the merits of Ginko biloba is lacking, and its reactions can depend a lot on what other medications are currently being taken.
Guarana berries, which come from a plant native to the Amazon basin, contain high levels of caffeine. Some claim it is safe, including the FDA, but there is a lack of quality research on the subject. Rockstar, Monster, Bawls and Red Bull all use extract from this berry. One gram of guarana is equal to 40 mg of caffeine, according to healthland. time.com. The problem is that guarana is not always included in the total caffeine tally on an energy drink label, meaning you may be drinking way more caffeine than expected.
Taurine This amino acid is found in a variety of protein-filled foods and helps with neurological function. It is said to improve athletic performance, but when combined with caffeine, it could have negative effects on the heart.
Carnitine Carnitine is something that our bodies naturally produce. It turns fat into energy and is said to boost exercise performance. Carnitine can be bought in supplement form, but there is not much data for or against its use. It is said to help with various health problems, but more studies need to be done.
Green coffee extract Many claim green coffee extract to be natural and a great weight loss option. However, others see it as simply another form of caffeine. Just because it is “natural” doesn’t necessarily make it good for you.
Written by Sadie Wirthlin Sources: Foxnews.com, livescience.com, healthland.time.com, Pediatrics
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How to Fly The University of Utah’s basketball strength coach gives some tips on improving your vertical leap.
THERE IS A LOT OF ADVICE OUT THERE ABOUT HOW TO GET A BETTER VERTICAL LEAP. WEIRD SHOES, INTENSE MONTH-LONG PROGRAMS AND MORE PROMISE TO SEND YOU FLYING, BUT A LOT OF THAT IS NONSENSE. UTES MEN’S BASKETBALL STRENGTH COACH CHARLES STEPHENSON EXPLAINED TO US THE REAL ESSENTIALS TO JUMPING HIGHER.
ADD RESISTANCE TO YOUR JUMPING WORKOUTS
THE FOUNDATION OF A GOOD VERTICAL IS STRENGTH
Use dumbbells or weighted vests to add resistance to a jumping workout.
EXAMPLE: SQUAT JUMPS WITH DUMBBELLS: Start with light weight. Bring feet shoulder-width apart. Squat to sitting position and explode upward. Some advise against this workout because of the safety implications. The landing is where problems can occur. Land first with your toes, then your mid-foot should hit, then your heel. Then absorb the shock with a balanced bend of the knees. Landing properly also allows for quick recovery and explosion into your next jump. Jumping in quick succession is the best way to do squat jumps, Stephenson says, but learn correct form, take it slow and use light weight or no weight to start out. In addition, make sure to use different weight amounts as you progress. Train your body to jump against varying levels of force and you’ll be more prepared for jumping in a basketball game, soccer game, or any other physical activity.
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Don’t skip leg day of course, but remember that jumping is really a full body movement, Stephenson says. Complete weight training must be an integral part of increasing your vertical. That said, there comes a point when strength isn’t enough. Different types of exercise are needed to increase the power behind your jumps.
THREE WORKOUT VARIETIES HELP YOU GET A BETTER VERTICAL: • STRENGTH TRAINING: to produce more force. • RESISTANCE JUMP WORKOUTS: to produce more power. • ASSISTED JUMP WORKOUTS: to train muscles to contract faster. Stephenson says the men’s Utah basketball team uses all three of these varieties regularly in their training.
WHY TO PUSH YOURSELF When we get older, we start to lose some of our athletic ability, says Stephenson, who has worked as a strength and conditioning coach at four universities now. “But a big reason why people can’t run fast or jump high anymore,” he says, “is because they’ve stopped ever trying to run fast or jump high.” Life gets busy, and people stop utilizing the body’s full potential. That is when the body starts feeling old—when it starts getting slow due to underuse. And it isn’t just about increasing your physical capabilities, Stephenson says. It’s a psychological benefit to push yourself, to know that you can do hard things.
It’s a psychological benefit to push yourself, to know that you can do hard things.
“Your body is amazing,” he says. “Use it.” But, this must be taken with a grain of salt. Don’t push yourself beyond your abilities.
DO RESISTANCE JUMPING ON ONE FOOT Athletics often demand jumping off one foot, not two.
EX. REAR FOOT ELEVATED SPLIT SQUAT JUMPS Using small stool to support one foot behind you, do single-leg squat jumps. Your rear foot stays stationary during this workout, but the landing and jumping motions should be the same. Warning: this is a difficult exercise, even without weights. Start with just your body weight, and add vest or dumbbell weight over time.
DON’T STOP DOING BODY WEIGHT JUMP EXERCISES Incorporate body weight squat jumps and other exercises into your vertical leap training. You’re trying to enhance your natural jumping ability, so your body needs to experience natural motion frequently.
ADD ASSISTED JUMP EXERCISES This may seem counterintuitive, to do jump exercises that are easier than body weight or resisted jumps, but as Stephenson explains, assisted jump exercises train your muscles to contract faster. For the same reason, athletes do over-speed running workouts, where a bungee or cable makes them run faster than their normal sprint speed.
EX.: ASSISTED SQUAT JUMP This exercise will require ropes or TRX bands that come down from above your head to about chest height. Standing directly beneath the bands, do squat jumps, using your hands and arms to assist the jump. Jump in repetition. The bands can also be used to do assisted onefoot squat jumps.
Slow Skip Warm Up 2 Minutes
Normal, two-footed jump rope, medium pace. Most people will do a half jump in between each skip to maintain rhythm.
High Knee Skips 1 Minute This will be a running motion, but exaggerate the knee movement a bit to bring the leg higher. Unless youâ€™re a pro, youâ€™ll probably snag your toe with the rope during this portion of the circuit, at least once. Get back into a rhythm quickly to keep heart rate up!
Speed Skip 1 Minute Skip as fast as you can with no half jump in between rotations.
Push Up & Crawls 10 Reps Lay the jump rope down in a straight line, and get in a push up position parallel to the line. Complete a pushup motion, and then move on your hands and toes to the other side of line. Complete another push up. That is one rep.
Slow Skip 2 Minutes This is an interval jump rope circuit, meaning there are periods of lower intensity and higher intensity. The slow skip is the lower intensity portion. It keeps your heart rate up, while giving you a slight break.
Speed Skip 1 Minute Skip as fast as you can with no half jump in between rotations.
One Foot Skip 1 Minute Each Foot Balance on one foot and skip. If this proves a little too difficult, lay the rope on the ground and jump back and forth over it on one foot, and then the other.
Slow Skip Cooldown 2 Minutes By this time in the circuit you should have a feel for the rhythm of the rope. Focus on going the whole two minutes without a mistake. End circuit. Take a 2 minute break and repeat the circuit. P HOTO G R A P H Y B Y SAVA NNA S O R ENS E N
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Total Time, 2 Circuits: 30 Minutes
TRIPPING ON YOUR ROPE? SOME IDEAS FOR BETTER JUMP ROPE TECHNIQUE
Rope length: Step on the middle of the rope and hold up both ends. The handles should reach around armpit height. If it is too long, you can tie a small knot near either end.
Hand position: Palms should face outward, with the thumb on top. There should also be a slight downward angle of the handles in resting position. During jumps, the hands should be about waist level, barely in front of the body, and this position shouldn’t change very much as you jump. Holding the rope out too wide means it doesn’t extend as far down, and you may hit your feet. Many people try to generate rope rotation with their whole arm, but this changes the height of the rope as well. Focus on wrist movement to get the desired rope speed and rhythm.
If you’re having trouble finding a rhythm, use a mirror.
Before you start jump the rope, find your jumping rhythm without the rope. When you feel your timing is consistent, incorporate the rope.
If you want to double under (two passes under the feet with one jump), jump more slowly, as well as higher.
Jump on the balls of your feet, which should be slightly narrower than shoulder-width apart. It can be tempting to point the toes upward mid jump, for fear of hitting the rope, but this throws off your rhythm by causing you to land on your heels, and move backward. Focus on maintaining a vertical position.
Jumping technique: Beginning jump ropers will frequently jump too high. Remember that most ropes are less than ¼ inch thick. Clearing the rope has more to do with rhythm than how high you jump. Focus on bouncing rather than jumping. The leg bend as you land and jump shouldn’t be very dramatic. You should feel the calf muscles engage, and the heels shouldn’t hit the ground.
PHOTO GR A PHY B Y SAVA NNA SO R ENSEN
The fridge is a battleground. It plays a role in our diet battles, our organization battles, our family battles and more. With so much at stake, hereâ€™s a guide to help take control of this important hub. 28 HEALTHY UTAH
WRITTEN BY C AITLIN SC HILLE
#1 : The Nutrition-Friendly Fridge Maybe you’ve made a goal to eat more fruits and vegetables, cook at home more often, or just eat an overall healthier diet. These are great goals, but they are also easier said than done. The first step to achieving these goals is to have good, healthy food available at home. Here are some tips to produce your healthiest fridge and freezer!
Start by stocking your fridge with some healthy staple foods. Have something from each of these categories: PP Fruits: berries, grapes, citrus PP Vegetables: lettuce, spinach, bell peppers, carrots, broccoli PP Milk/Dairy: cow’s milk, almond milk (unsweetened), soy milk (unsweetened), yogurt (look for low-sugar options), string cheese PP Eggs PP Dips and condiments • Hummus (great dip for veggies) • Salsa • Mustard • Olive-oil mayonnaise PP All-natural peanut butter PP Beans • Kidney beans • Black beans PP Whole wheat tortillas PP Chicken
While stocking up on nutritious items, keep in mind that not all foods need to or should go in the fridge. Some fruits and vegetables stay more flavorful and crisp when left out on the counter (stone fruits like apricots and peaches, avocados, tomatoes, bananas, potatoes, onions). Also, be sure to store fruits and vegetables separately, as storing them together can accelerate ripening. If your produce is in a bag, make sure there are holes to keep a steady airflow. PP Don’t go overboard. In your initial enthusiasm, it can be easy to buy too much fresh produce, but you don’t want it to go bad before you get a chance to eat it all. Wasted money can be a big detractor to sustaining a better diet. PP If the produce in the fridge is on the brink of going bad, freeze it! It is best to “prepare” fruit and veggies before freezing them. For example, peel bananas, dice onions and bell peppers, wash strawberries, and chop a head of broccoli before freezing. To optimize time and increase efficiency with your freezer space, prepare “smoothie kits.” Smoothies are a great way to start the day off with fruits and vegetables. Place enough fruits and veggies in a small freezer bag for one smoothie—spinach, kale, peeled and halved bananas, berries, and other chopped fruit (such as apples and pears) freeze well.
BUTTER PROBLEMS Does butter need to be refrigerated? No, but many prefer cold butter over room temperature, even if it is harder to spread. A kitchen hack: use a cheese grater on cold butter to spread it around bread.
PP Accessibility! Make healthy food accessible, like in the middle shelves.
#2 The Efficient Fridge : Where and How to Store Food HIGH The higher levels of the fridge tend to be the warmest; store food there that won’t perish as quickly, or that needs to be eaten soon. PP Leftovers PP Ready-to-eat foods PP Drinks MIDDLE PP Dairy PP Eggs LOW PP Meats PP Seafood DOORS PP Condiments PP Juices PP Water To keep food safe in the fridge, the temperature needs to be between 35 and 38 degrees. Don’t store perishables in the fridge door because the
temperature fluctuates more. In the freezer, it needs to be zero degrees. Avoid freezer burn by wrapping foods tightly in a freezer bag before putting them in. Remove excess air from the freezer bags; freezer burn happens when food is exposed to too much oxygen.
Proper Storage Techniques Herbs: Place them in a jar with a couple inches of water, and cover them with a plastic bag. Place them in the higher parts of the fridge or in the door. Leafy Greens: Store lettuce, spinach and other greens in a large Tupperware; place a paper towel on top of the greens to absorb moisture. Greens usually come in bags, but this means they can be crushed by other foods, which accelerates the process of going bad. Carrots: Remove the greens before putting them in the fridge, if there are greens. You can also store carrots in a container full of water to better preserve them. Corn: Eat corn quickly, when it is at its best. Leave the husk on if you need to store it in the fridge for a couple days. Mushrooms: Keep mushrooms wrapped in their packaging while in the fridge. Don’t open them until you need them.
#3 The Organized, Clean Fridge Fridges and freezers seem to get cluttered. Here are some ideas to help keep things tidy: PP Label the sections of the door shelves. Clutter happens because we just throw food in the fridge without a second thought.
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$ #4 The Wallet-Friendly Fridge
PP Line your shelves with a plastic mat; it makes for much easier cleaning. PP Try a lazy susan or turntable in the fridge so stuff never gets trapped in the back. PP Take a photo of your fridge before grocery shopping to avoid doubling up. PP Consider adjusting the height of your shelves. Most fridges allow for this, but many keep shelves at the wrong height, meaning cartons have to lie flat.
PP Clean the fridge’s air intake to make it more efficient. PP Cover liquids and food before putting them in the fridge. Uncovered beverages, liquids and foods release moisture into the fridge space, making the fridge’s compressor work harder.
PP Buy cheap magazine holders and line them up in your freezer to separate food types.
PP Don’t put in a bunch of room-temperature things at once. This can make the fridge have to work extra hard.
PP Get a plastic box for the fridge and label it “Eat This First.” If food is going bad and going to waste, put in that box so the family knows.
PP Replace a fridge made before 1993 to have a more efficient kitchen.
Many fridges aren’t organized simply because there is too much inside of them. Here are some foods you can and should move out of the fridge to free up valuable space:
PP Avoid getting a fridge with an ice maker, if you can go without one. Ice makers can increase energy use by up to 20 percent.
PP Potatoes. It changes the flavor of the potato. PP Tomatoes. The fridge changes their texture and flavor. PP Honey PP Onions. They lose crispness. Put them on the counter, out of direct sunlight. PP Garlic PP Avocado (unless it’s already very ripe) PP Bananas. Bananas turn black in the fridge, even though the insides should remain okay. Let them ripen on the counter. PP Uncut Melon (canteloupe, watermelon, honeydew) PP Pastries. The fridge might keep the mold away, but it will also make the treats stale. PP Bread. The fridge can toughen bread up, even though it can also help it last longer. PP Vinegar-based hot sauce. Most hot sauces don’t need refrigeration. In fact, the cold can weaken their flavor. PP Spices PP Chocolate-hazelnut spread PP Nuts. Cold air can pull the flavor out of nuts. PP Stone fruits (peaches, apricots, cherries)
Magnet Power Fridges and magnets go together like peanut butter and jelly. Here are some ways magnets can spruce up your fridge.
Other foods always need to be kept in the fridge, such as meats, milk, cheese and eggs. There is some controversy about eggs in the fridge, as many countries don’t refrigerate them. Organic eggs can sometimes be left out, but store-bought ones need refrigeration here in the US.
PP Hot glue magnets onto some cheap plastic cups and stick them to the fridge door for kids to use. This will keep kids from using multiple cups every day.
Deodorize the Fridge
PP Try bottleLoft. It’s a magnetic bottle hanger that you stick to the interior top of the fridge. You can hang bottles up in the air (if they have a metal top), freeing up space below.
PP Glue magnets to the bottom of light, plastic Tupperware. This allows you to stick food on the interior walls of the fridge, better utilizing vertical space.
After you clean out the fridge, removing any remaining smells by placing any of these items inside the fridge: PP An open container of baking soda inside PP Dried coffee grounds PP A cup of white vinegar PP A charcoal briquette
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Sources: www.saveur.com, www.goodhousekeeping.com, www.foodnetwork.com, US Department of Energy, Julie Clopper / Shutterstock.com
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F IT N ES S
Start Each Meal With a Glass of Water You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
Make Simple Swaps Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.
10 Ways to Lose Weight WITHOUT EVEN TRYING
Some of the most effective ways to drop a size or two don’t involve exercising or restricting foods.
Losing weight takes a lot of sweat and discipline, but even if you’re not powering through a treadmill interval workout or counting calories, there are a lot of simple ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required. 32 HEALTHY UTAH
Have a Piece of Dark Chocolate for Dessert Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat. Be Diligent About Portion Control If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers so you’re not tempted to go back for seconds. Move More Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
Don’t Drink Your Calories It’s a common reason why you’re not seeing results—those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
Don’t Go Hungry Too Long A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
Snack on High-Protein, High-Fiber Foods When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
Eat a Light, Early Dinner Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
Get More Sleep Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for at least seven hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track
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5 N U TR IT I O N
THINGS YOU DO TO RUIN YOUR LOVED ONE’S DIET
Yes, we all know that yo-yo dieting doesn’t work. But neither does doubt. If your loved one is trying to get healthier, making comments such as, “not again. If it didn’t work last time it won’t work this time,” may be the reason it hasn’t worked.
Changing your lifestyle is not easy. Even just arriving at the decision to finally make some changes takes a painful process of self-reflection and humility. And once you’ve begun, you would assume that your loved ones would support and encourage you, making it even easier to reach your goals. But actually, many people report that it is the comments or behavior of their loved ones that discourage them from staying on track and reaching goals.
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To make sure you don’t accidentally derail your loved one’s plan of selfimprovement, avoid doing these five things that could undermine their efforts. And if you’re the bombarded traveler on the wellness journey, here are some suggestions for responding to the unintentional, discouraging comments and acts of others.
3. RIDICULE THEM
1. TEMPT THEM
If you are the recipient of these comments, kindly respond with “I’m glad if those suggestions worked for you, but they’re difficult for me, but thank you for your advice.” And then leave it alone.
A big part of adopting healthier habits is learning to control cravings and to listen to our bodies’ hunger and fullness cues. For many people, this means avoiding the tempting foods or learning to eat them mindfully. If you bring over a huge plate of brownies and insist your loved one eat and enjoy them all him/herself, they may find themselves feeling pressure and guilt to indulge, simply to avoid disappointing you. If you want to do something kind for a loved one whom you know is making efforts to be healthier, ask them in advance what kind of treat they like, or pay attention to something non-food related you could give them instead. If you are presented with the brownies in this situation, kindly thank them and explain that you’re trying to eat more intuitively, but don’t mind sharing or will have one later when you feel hungry.
2. UNDERMINE THEM Changing your lifestyle is about you. It’s not always about losing weight or looking good for summer. Your reasons are your own. So when someone starts in about your efforts with comments like…
• “What difference is a few pounds?” • “You don’t have any weight to lose!” • “You look better when you’re not super thin,” or • “Don’t become anorexic!” …it’s best to kindly explain that your efforts are not just aesthetic. If they go on, then it’s time to end the conversation. They may be jealous or just simply don’t understand. Either way, the conversation is not productive and is heading into offensive territory. Avoid making comments about someone’s healthy habits if you do not know the background.
Your body metabolizes food differently than others. It reacts to exercise differently. So when you make comments to a loved one, telling them “just don’t eat as much, it’s easy,” or “just skip dessert, it’s not that complicated,” you are failing to empathize and are hurting your loved one.
4. DOUBT THEM Yes, we all know that yo-yo dieting doesn’t work. But neither does doubt. If your loved one is trying to get healthier, making comments such as, “not again. If it didn’t work last time it won’t work this time,” may be the reason it hasn’t worked. Do not plant a self-fulfilling prophecy in their minds. If they want to make strides toward being healthier, be supportive. If they have unhealthy expectations or are doing unhealthy things to try to lose weight, you may kindly try to encourage them to make healthier choices. If someone around you begins doubting your efforts and putting you down, kindly ask them to stop. But you may just need to start surrounding yourself with more supportive people who will help you reach your goals.
5. GUILT THEM So your husband doesn’t want to go out for ice cream on your date night, or your wife wants to eat in for your anniversary. Making him/her feel guilty for changing your traditions will not only dampen the evening, but diminish his/her efforts as well. Get on board with your loved one, even if the changes aren’t for you. Be supportive, and don’t make them feel bad for skipping seconds or passing on dessert. If anything, try to understand their intentions and consider making changes to improve your own health. Chances are, your loved ones are doing it for you and their other loved ones – to be with you longer and with more energy.
WRITTEN BY A NGELA SILVA
Your Weight Loss
DOWNSIZE A Fitness Renaissance Recipe For
PLUS-SIZE PEOPLE An insanely chipper YouTuber beams at you through your smartphone. “Just 1 more minute of leg raises!” she says with a voice two octaves too high. She’s not even breaking a sweat, effortlessly completing moves like some goddess from Mount Olympus.You try to keep up but collapse in despair, alone with your gut and bag of comfort Cheetos. Back to funny cat videos.
36 HEALTHY UTAH
The Downsize Diet For those more than 30 pounds overweight, a good dieting principle is to not inundate yourself with dieting principles; this can kill motivation. In fact, many find success by simply following one rule for an extended amount of time. Here are some rules to try:
[[ NO SODA [[ NO DESSERT EVERY OTHER DAY [[ A VEGETABLE SERVING WITH EVERY DINNER [[ EAT A WHOLE FOOD EVERY DAY
REVIVAL The Unique Challenges For People Trying to Lose 30-50 Pounds For people trying to lose 5-15 pounds, going to a gym or starting a home workout program is a practical, simple thing to do. But for those deeper in the obesity spiral, climbing out has a bevy of challenges that many don’t consider. GYMS CAN BE TOXIC Stepping into the gym as a size XL can be terrifying and humiliating. Sideways glances from Mr. Biceps and sharing a machine with Miss Perfect Abs can weaken the mental resolve needed to stay on the fitness path. MANY WORKOUT PLANS AREN’T BUILT FOR THOSE NEEDING TO LOSE SERIOUS POUNDAGE The majority of workout plans, gyms, fitness centers, YouTube videos, etc. are perfect for helping normal-weight people stay in shape or progress. But many strategies found in these plans simply don’t apply to more overweight individuals. For example,
high-impact exercises like running and jump roping may not be healthy for someone with 40+ extra pounds. Another example: 5 minutes of burpees might be good for the semi-fit, but it could kill the under-fit, or at least kill their desire to workout ever again. IT’S A DIFFERENT LANGUAGE AND A DIFFERENT PROCESS Fitness for the highly overweight individual means something completely different than fitness for a normal weight person. Losing 50 pounds requires drastic lifestyle changes, while 5-10 pounds often only requires some time and commitment. For this reason, the heavier individual’s search for the right plan is often confusing and fruitless, and attempts to lose weight turn into negative experiences, which inhibit future attempts.
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ENHANCE YOUR NATURAL BEAUTY The Biggest Loser: TV Half Truths
Those with 30-50 pounds to lose may look at contestants on The Biggest Loser and think their techniques are the recipe for success. But just like any other reality show, the portrayed environment is far from real.
Principles to follow: [[ Instead of focusing solely on how many miles or reps you do, focus also on keeping your heart rate high for an extended amount of time. When you’re working out, interval training is a good option (where you alternate between high and low intensity). This type of exercise keeps the heart pumping and burns more calories.
Think of the added motivation provided by cameras, money, attention, etc. There are also doctors, tests and trainers there to support and educate the contestants at all times. With all of this attention and help, these contestants jump into hours of physical activity every day, right from the start. This is not a realistic or even healthy option for many who need to lose dozens of pounds.
[[ Understand your body. If you’re carrying 50 extra pounds, remember that that means you’re doing extra work when walking, moving, lifting, etc. Trying to copy someone else’s fitness plan may leave you burned out and less likely to workout in the future.
• EXERCISE PLAN FOR PEOPLE 30-50 POUNDS OVERWEIGHT • 3 DAYS A WEEK, DO TWO OF THE FOLLOWING WORKOUTS
In fact, it hasn’t proven a healthy path for the contestants either, in many cases. When the show ends and all of the attention and professional help goes away, these same people often end up losing the battle against their weight. One study of The Biggest Loser contestants found that most regain the weight they lost on the show; some regained more than 100 pounds.
Marching Walking is great, but marching in place can put some added vigor in your fitness routine. March properly by raising one knee up at a time until the thigh is horizontal, or as close to horizontal as you can. Alternate legs for 90 seconds, and then do 30 seconds at an increased speed. Take a minute break, and begin marching again. Repeat for 20 minutes.
With your back straight, chest out and stomach flexed, slowly bend into a sitting position. Keep a chair behind you to make sure you’re completing the motion. When your behind touches the chair, stand up. Repeat this movement for 60 seconds. Take a two minute break and repeat. Do three sets.
Swim Laps, Front Crawl Stroke Swimming is an excellent workout for the whole body that doesn’t put strain on the joints. Swim laps for three minutes, then swim one lap as fast as you can. Take a two minute break. Repeat three times.
Well That Sucks
Body Weight Bridge
Bag Punches Sock your extra weight with a punching bag. You’ll find that this activity, if you do it right, uses everything from your leg muscles to your torso to your arms. Go for five minutes, and then take a two minute break. Do three sets.
But let’s hit the breaks on the doom and gloom. It’s more than possible to lose 30-50 pounds and keep it off, but it is going to be harder than losing 5 pounds, which shouldn’t be a surprise. It is going to take a long time, maybe years, and once the weight is gone, your body may want to make you fat again. You’ll be battling against your body in a way that slimmer people don’t have to. An unfair disadvantage? Yep.
Lie on your back with your feet flat on the ground, knees bent and pointing at the ceiling. Lift your waist off the ground and come back down. Repeat this movement for 60 seconds. Rest for one minute. Do three sets.
Walking Lunges Walk about 40 yards and back, extending each stride into a lunge. Extended strides should leave the knee directly over the foot. Take a two minute break and repeat three times.
Stand a little more than arm’s length away from a wall, facing the wall with feet shoulder-width apart. Complete a pushup motion against the wall. Try to do 20 of these in a row. Complete three sets.
So the first key is to accept your disadvantage and the fact that your fitness journey will be different than others’. Your body literally responds differently to food and activity, so you don’t need to bury yourself in shame for feeling cravings and for not having a perfect figure within a month.
Check these places out for videos, advice, etc.: My Name Is Jessamyn Jessamyn Stanley YouTube
Plus Size Princess plussizeprincess.com
Glitter + Lazers www.glitterandlazers.com
Plus Size Fitness Melbourne plussizefitnessmelbourne.com.au
38 HEALTHY UTAH
Related to that, be wary of relying on numbers to track fitness success. Losing 10 pounds, running 5 miles, wearing size 36; all these numbers may help some people, but numbers aren’t the real value of weight loss. The real trophy is feeling better and waking up each day with more capacity to live life fuller. Measure your journey this way.
Sources: www.nytimes.com, Obesity
Published in the journal Obesity, this study also found that The Biggest Loser participants struggled to overcome a real metabolic disadvantage. During and after the show, contestants’ metabolism slowed and didn’t go back up. For example, researchers found that one man who regained 100 pounds had to eat 800 fewer calories a day than a typical man his size, just to maintain his weight. Essentially, their bodies are trying to get them back to their initial unhealthy weight. Metabolism damage, as well as lower levels of hungercontrolling hormones, are consequences of excessive weight.
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N U TR IT I O N
OF AMERICAN MEALS ARE EATEN IN A CAR. Source: news.stanford.edu
I D I D T A H W
? T A E T S JU
40 HEALTHY UTAH
WRITTEN BY STEPHANIE ROQUE, MS, RD, CD
Mindful Eating Principles and Practice Take a moment to reflect on the last bite of food you consumed. Was it the result of a conscious decision to sit down and enjoy a meal with your family or friends? Was it snacking on the go in order to get to your next meeting on time? Or are you having a hard time even remembering what you ate last because hey, it’s just food right? Mindless eating is all too common in our fast-paced society, and as a result we have become disconnected from the joyous act that is eating and from the important skill of providing nourishment to our bodies. Mindful eating is the practice of being fully present while eating, of acknowledging and building a positive relationship with food with respect to your body. By using all five senses, mindful eating becomes a powerful practice comprised of nourishment, appreciation and the recognition of your own hunger and satiety cues (1).
Mindful eating can help us to: • Consume fewer calories. • Curb consumption when we aren’t hungry. • Be more conscious of what food does to our bodies.
Consider the following exercise to strengthen your mindful eating skil s. You’ll need: pineapple. 1. Turn off external stimuli (like the television), silence your phone and sit comfortably. 2. Pick up a slice of pineapple. Roll it around in your fingers. Smell the sweet aromas; admire its fibers and structure. 3. Take one bite of pineapple, but don’t chew it. 4. Close your eyes and try to focus solely on the pineapple. Take a moment to reflect its texture, how it feels in your mouth, how it tastes prior to chewing. 5. Begin to chew slowly, reflecting on the movement of your jaw and the power of your teeth. Notice the changes to the flavor, texture and sensations within your mouth. 6. Remain conscious of how the pineapple transforms in your mouth while you chew. Observe the sensation as you proceed to swallow the pineapple. 7. After swallowing the pineapple, take a moment to appreciate the pineapple for the nourishment your body has received, and for the commencement of your body receiving this nourishment. Wishing you mindfulness, nourishment and health.
Here are some principles of mindful eating: 1. Slow down It is estimated that a staggering 20% of meals consumed by Americans are eaten in the car (2). This is just one example of how eating meals while dealing with external stimuli (such as driving, watching television, playing video games, or working on spreadsheets for your boss that are due at noon) creates a detachment from the act of eating itself. Not only does mindless eating suppress the appreciation for food and the recognition of its impact on your body, it also hinders the ability to form a strong, positive relationship with food.
2. Reflect Let’s be honest. How many times have you sat down to watch a movie with a bag of chips, and before you know it, you’re complete enthralled with the movie and the chips have magically disappeared? Pay attention to what you eat in order to simultaneously improve your relationship with food. Being mindful of what you eat can also reduce the tendency to consume extra, unintended calories as a result of being distracted.
3. Listen to your body A vital component of mindful eating is listening to your body. How does your body let you know that it’s hungry? How does the food make you feel? How does your body let you know that it’s becoming full?
References: 1. thecenterformindfuleating.org/IntroMindfulEating 2. news.stanford.edu/news/multi/features/food/eating.html 3. weightwatchers.com
N U TR IT I O N
IS THERE HIDDEN DANGER IN YOUR KITCHEN?
When Teflon chips or flakes and falls into our food, we end up eating it. These Teflon flakes will pass through the body without being absorbed or causing harm.
WHY NON-STICK COATINGS MIGHT NOT BE THAT BIG OF A DEAL Most people already have very low levels of PFOA in their bodies, something that a lot of people don’t realize. According to the American Cancer Society, “studies have found that it [PFOA] is present worldwide at very low levels in just about everyone’s blood.” Non-stick coatings aren’t the only source of PFOA. People can ingest PFOA from the local water supply, and PFOA is found in other products besides non-stick coatings, such as fabric protectors. PFOA can even be found in low levels in some foods. The American Cancer Society states that “nonstick cookware is not a significant source of PFOA exposure.”
Breaking down the possible dangers of non-stick cookware The danger of non-stick pans seems to be one of those circulating health issues. Are non-stick coatings, such as Teflon, safe? Do cell phones cause cancer? Is meat bad for you? With the constant flow of new research and differing opinions, it’s difficult to find a clear answer. Let’s take a closer look at non-stick coatings and what the latest research shows.
While PFOA is a possible carcinogen, the Environmental Protection Agency (EPA) states that there is “suggestive evidence of carcinogenicity, but not sufficient to assess human carcinogenic potential.” Essentially, this means that while PFOA has been shown to cause tumors when given in very high doses to lab animals, the same effects have not been demonstrated in humans.
Teflon is the brand name for the non-stick coatings found on many pans and other cookware. To make Teflon, a chemical called perfluorooctanoic acid (PFOA) is used. PFOA is a man-made chemical, and it is the main reason that some people have health concerns with non-stick coatings.
Furthermore, many of the large cookware manufacturers no longer use PFOA. Specifically, DuPont reports on their website that they stopped using PFOA in 2012.
WHY PEOPLE ARE AFRAID OF PFOA
THE BOTTOM LINE
PFOA is concerning to some because your body doesn’t get rid of it very quickly—it can stay in the body for quite a while.
Overall, PFOA and non-stick coatings on your cookware should be pretty low on your list of worries and health concerns. In the scheme of things, there are much more important things to focus your health behaviors on. These include: eating a healthy diet, getting regular exercise, avoiding texting while driving, getting enough sleep, and avoiding cigarettes.
The main concern with PFOA is its potential to cause cancer. Studies with lab animals have found that PFOA increases the risk of some tumors, including tumors in the breasts, pancreas, liver and testicles. The International Agency for Research on Cancer has classified PFOA as being “possibly carcinogenic to humans.” It is “possibly” carcinogenic because there is limited evidence in humans, so they rely on studies on lab animals. When heated to very high temperatures (above 650°), the non-stick coating on pots and pans breaks apart and releases chemical fumes into the air, which we then breathe in. According to some, this results in the “Teflon flu,” also called polymer fume fever, with symptoms of chills, headaches, and fever. Few human cases of Teflon flu have been reported, however. Getting Teflon to that high of a temperature is difficult in a typical kitchen.
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Sources: www.cancer.org, chemours.com
WRITTEN BY C A ITLIN SC HILL E
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Relationship Quandary LOVED AND TAKEN FOR GRANTED WRITTEN BY MIC HA E L R I CH A R D S O N
It’s a strange irony that sometimes we fail to appreciate those we love the most
Renowned thinker and novelist Marcel Proust once recalled his childhood sadness when he learned about Noah, the Biblical character who was stuck in the ark for 40 days. Proust, who was often bedridden in adulthood, later came to a profound understanding: 44 HEALTHY UTAH
“I was often ill, and for lots of days I also had to remain ‘in the ark,’” he writes. “I understood then that Noah could never have seen the world so clearly as from his ark, though it was closed and it was night on Earth.” Proust goes on to explain that when a person is unable to experience the sun, trees and nature, that is when that person thinks deeply about those common things and realizes how meaningful they are. Noah, in Proust’s mind, may have taken nature for granted before the flood, but in the ark, the simple wonders of his former life weighed heavily on his mind.
How to Not Take Loved Ones For Granted
A Great Irony When blossomed love is adorned with marriage, it’s the happiest moment in many of our lives. Unfortunately, the natural inclination is to consider marriage as the finish line. You’ve won each other’s love, attention, companionship and devotion, so fanning those flames fades as a priority. Eventually, your love is so comfortable, so ingrained that it becomes commonplace. You are as Noah before the flood, passing by flowers and plants without a second glance, oblivious to the sadness that would arise should separation occur.
You have to be intentional about your relationships, or you’ll go into autopilot, according to William Doherty, a renowned marriage counselor and author. A ritual, Doherty says, is a social interaction that is repeated, coordinated and significant. He gives the example of a greeting ritual for him and his wife, and how it improved.
Marriage is the perfect environment for showing appreciation and respect, giving, receiving and a thousand other uplifting acts. Utilizing your union, however, can be a tricky task.
“This might be our greeting at the end of the day: ‘Hi. Eric threw up, and Beth has been obnoxious.’ Or, ‘Did you remember to close the garage door?’. . . We realized that his greeting routine was not working for us anymore, and we decided to do a radical step: to intentionally say, ‘Hi, honey. How are you?’ With a hug and kiss. Pretty radical, huh? Like people who are in love.”
How to Respond If You’re Being Taken For Granted
Doherty explains that fixing eroded rituals such as this can “re-weave” relationships. Other rituals might include holidays, anniversaries and birthdays.
“Being taken for granted can be a compliment. It means that you’ve become a comfortable, trusted element in another person’s life.” —Joyce Brothers If your friend, sibling or spouse takes you for granted, consider what that means. It signifies that he or she feels stability and confidence in the relationship. It shows a high level of trust in you.
Not that being taken for granted feels great, however. Sometimes being totally ingrained in someone’s life can feel like you’re not noticed or appreciated. If this is something you’re facing, here are some ways to initiate change:
“The way to love anything is to realize that it may be lost.”
[[ Ask for help.
— Gilbert K. Chesterton
[[ Find ways to be more involved in each other’s day. This can lead to revelations for both of you about what the other is experiencing.
“Shared joy is a double joy; shared sorrow is half a sorrow.” — Swedish Proverb
REMEMBER THAT RELATIONSHIPS AREN’T “FOREVER AND ALWAYS” Ask yourself how it would be if your friend, sibling or spouse was no longer here to talk to, be with, adventure with. Try to feel what it would be like without them.
[[ Talk about it, but don’t take an accusatory tone.
Remember that relationships are a learned skill in many ways. Some don’t express appreciation because they aren’t considerate while others just aren’t sure how to express themselves. When you work together and are mindful of the little things, you can strengthen your relationships by making sure both parties feel appreciated.
ESTABLISH MEANINGFUL RITUALS
RECOGNIZE YOUR RELIANCE ON EACH OTHER Over time, marriage turns into teamwork. You rely on each other to get things done and to even take care of yourself. After a while, this can lead to taking kind acts for granted. She does the laundry, he does the yard. That’s just how it is. When it comes to give-and-take in marriage, we tend to focus on what we give. Balance things out by recognizing what you take, and show appreciation.
HA PPIN ES S
Color Me Calm Part of the best-selling Color Me series, Color Me Calm is the perfect way to step back from the chaos of everyday life, color, and feel relaxed! www.dickblick.com
Adult Coloring Books GROWN-UPS ARE STAYING INSIDE THE LINES TO FIND SOME HELPFUL DISTRACTION
You need to unwind; work is stressing you out. But you’re too exhausted to exercise. You’d feel guilty bingewatching another series on Netflix. You’re trying to be healthier, so eating junk food is out. You don’t have the dexterity to try a new hobby like knitting or playing the guitar. What should you do to relax? Enter the newest trend in adult relaxation activities: adult coloring books. They’re taking the country by storm. In 2015, sales rose from 1 million to 12 million copies, and colored pencil sales have followed suit. The numbers indicate adults have finally found the holy grail of relaxation: something they can mindlessly do to express and distract themselves with no screens or artistic skill required, but that still gets the mind wandering and creative juices flowing. So what is it about coloring that promotes such a relaxing state? Some think it’s the nostalgia of coloring again, like in the
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days of our youth. Our mind returns to that carefree, no-rules phase, and we can temporarily dwell in childhood once again. But as adults, coloring has much more significant implications than when we were children. New York art therapist Nadia Jenefsky says that adults benefit more from coloring books than children. “For children a lot of times coloring books can inhibit their creativity,” Jenefsky told Quartz. Children will flourish more by creating from a blank canvas. In contrast, adults usually have little creativity to spare, so coloring an existing image with the control over color selection and combination, while still exercising those artistic and creative muscles, is exactly why coloring books are so appealing. A study conducted by the University of California in 2012 called “Inspired by Distraction” found that it is this exact combination of structuredyet-mindless activity that actually fosters creative and
problem-solving thoughts (just like all of those great ideas you always seem to have in the shower). While it shouldn’t be a substitute or replacement for professional therapy or counseling services, the stress-reducing and relaxing effects of coloring books have their place in the lives of overworked, burned-out adults everywhere. From celebrities to your boss at work, nobody is too cool for coloring anymore. So if you’ve noticed the adult coloring book craze but have hesitated before, ask yourself, what have I got to lose? Look online for free downloads and printables, or pick up a book from almost any department store, grocery store, or probably even your corner gas station, and reclaim your artwork space on the fridge once again.
Art of Coloring Star Wars: 100 Images to Inspire Creativity and Relaxation Relax, and let the creativity flow through you. Whether a skilled artist or an everyday dabbler of drawings and doodles, fans of all ages will enjoy these stunning pen-and-ink illustrations of beautiful landscapes, elaborate patterns, and memorable characters from the Star Wars universe. The lovely packaging includes a board cover with metallic foil stamping. barnesandnoble.com
Enchanted Forest If coloring is an escape, this is a great way to get lost. WRITTEN BY HEA LTHY- MAGA ZINES. C OM
“Someone to tell it to is one of the fundamental needs of human beings.”
“The royal road to a man’s heart is to talk to him about the things he treasures most.”
“True friendship comes when the silence between two people is comfortable.”
- Dale Carnegie
- David Tyson Gentry
BE A GREAT FRIEND
“You don’t develop courage by being happy in your relationships everyday. You develop it by surviving difficult times and challenging adversity.” - Epicurus
“We are afraid to care too much, for fear that the other person does not care at all.” - Eleanor Roosevelt
“If it’s very painful for you to criticize your friends — you’re safe in doing it. But if you take the slightest pleasure in it, that’s the time to hold your tongue.” - Alice Duer Millern
“A real friend is one who walks in when the rest of the world walks out.” -Walter Winchell
“If you live to be 100, I hope I live to be 100 minus 1 day, so I never have to live without you.” Sources: melcampbell.com.au, pbs.twimg.com, media1.s-nbcnews.com, tulpahn / Shutterstock.com, mantlethought.org
- Winnie the Pooh
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Dr. Robert Hamilton, a seasoned pediatrician from California, says he’s found a “miracle” solution for calming a crying baby, with what he has termed “the hold.”
HERE’S WHAT YOU DO:
THE HOLD FOR CRYING BABIES
Use one hand to hold the babies’ arms in place while supporting their neck.
Place your other hand under their diaper.
Lean the baby forward, at about a 45-degree angle.
“We’ve known for some time that some babies like to be swaddled,” said Dr. Robert Block, former president of the American Academy of Pediatrics. “The AAP has had some concerns about incorrect swaddling, but this is a good technique.” This hold works for about 90-percent of babies, according to Dr. Hamilton. He admits that it doesn’t work for all babies, particularly those who are hungry or ill. But he has been practicing pediatric medicine for over 30 years, and has found over time that this method allows him to quiet almost any crying baby after vaccinations or any other tear-inducing procedure while he must talk with the parents. The hold is also only for babies under about 3 months of age, while they’re still light enough to safely hold this way.
WRITTEN BY ANGELA SILVA
Cross the babies’ arms against their chest.
This hold is essentially just another form of swaddling, a well-known technique that mimics the conditions in the womb to calm an upset baby. The difference from most swaddling techniques is that this hold has the baby held out away from the body. But other pediatricians have praised the revealing of this technique.
It’s a fact of life: babies cry. And why shouldn’t they? They abruptly leave the warm, comfortable, cozy quarters of their mother’s womb to enter the cold, loud, dry world, and that’s undoubtedly a tough transition. But for parents and caretakers, soothing a crying baby isn’t always as simple as changing their diaper or offering a breast or bottle.
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THE CASE FOR SIMPLIFYING
CHILDHOOD Right before my daughter’s 3rd birthday, my husband and I took her ice skating for the first time. She loved it and was even able to balance on her own after a while. So naturally, our reaction was to look up ice skating lessons and enroll her as soon as possible. And we did just that. And we regretted it.
The price tag was not cheap. And guess what happened? She didn’t like it. She rarely followed instructions, and most lessons ended in tears. But I felt obligated to finish the course and not let her quit something she started (and of course our investment would be wasted otherwise). And guess what else? She was not the only toddler enrolled, and certainly not the only toddler there who detested ice skating lessons. So why do we feel compelled as parents to put even our young toddlers in formal lessons and activities at the slightest inclination of interest or talent? Perhaps it’s an instinct to provide the best for our children, and the belief that more is better. But modern research is showing that this belief may be false, and the drive to overprovide may not be healthy for our children. Kim John Payne, author of Simplicity Parenting, family counselor, and public school trainer has found that childhood today is filled with excess, and this is creating a chaotic environment for our children. Payne conducted a study involving children with attention deficit disorder (ADD). He simplified various aspects of their daily lives, including diet, media, and environment, among others, and made observations as the children adapted. What he found was that in only four months, 68 percent of these children went from being clinically dysfunctional to clinically functional, and also had a 37 percent increase in academic and cognitive aptitude. Those results are significant, and the implications are vast.
Even more astounding are his findings from his time spent volunteering in refugee camps. Payne worked with children dealing with post-traumatic stress disorder, who he described as “jumpy, nervous, and hyper-vigilant, wary of anything novel or new.” When Payne began running a private practice in England years later, he found that he could use that same description for the affluent children he was seeing, who had never seen war and had always lived safe and stable lives.
and positive relationship to creativity. This is believed to be due to the nature of each type of sport. Organized sports consist of hierarchical structure focused around obedience and strict adherence to authority and pre-set rules and guidelines. Unstructured sports, on the other hand, created an environment where children could set their own rules, create their own self-governing system, and solve their own problems. Think of your traditional neighborhood games of kick-the-can, bike races, basketball shooting competitions, etc.
Why would these children show the same behaviors as the children from the war-torn country? Payne discovered that the children had developed coping mechanisms and behaviors as a result of their mentally hectic, fast-paced lives.
It’s not that organized sports are an inherently bad thing, but when the majority of children’s time is filled with structured activities that replace free, unstructured play, that is when it becomes a problem.
“Privy to their parents’ fears, drives, ambitions, and the very fast pace of their lives, the children were busy trying to construct their own boundaries, their own level of safety in behaviors that weren’t ultimately helpful,” he explained. Payne goes on to say that as parents, we’re more than eager to provide for the physical needs and safety of our children, but often at the expense of their mental health and safety. As it turns out, even my daughter’s iceskating lessons contribute to this trend. A study published in the 2014 Creativity Research Journal found that, for children, “time spent playing organized sports was significantly and negatively related to overall creativity.” This is in contrast to unorganized sports, which was associated with a significant
So, what do we do about this crisis? Payne suggests that we analyze the four pillars of excess in our children’s lives – too much stuff, too many choices, too much information, and too much speed. He suggests that we give our children fewer toys so that they can interact more deeply with what they have. Allowing our children more opportunities to simply be children, left to their own imagination and devices, (not tech-devices, to clarify), and to resist the urge to enroll them in every activity, sport, and program we find that we think they’d enjoy or flourish in. Leave the adult conversations about the worries of the world to adult ears, and let children worry about who’s going to be ‘it’ during tag. Simplifying childhood for our children will set the course for a more stable, simple, but ultimately successful adulthood, and make our job as parents a little easier as well.
Sitting is the new smoking, as they say, and a multitude of products are seeking to remedy the office sitting problem. Varidesk is a leader among the standing desk movement.
FAVORITE drive, only to plop back in the chair again for hours. So I stand up for the first hour or two of work. After a while, my feet and legs get a little sore from standing, so I go back to sitting.
The ProPlus White model has two levels, one for a monitor and one for a keyboard and mouse. Handles under the top level let you adjust the height to whatever you need.
Right after lunch, however, I usually feel sleepy, so I pop the desk back up to standing position for another couple hours. Standing makes it much easier to focus and shake off the afternoon doldrums. Without a doubt, the Varidesk makes the workday easier.
Does it make a difference? After a couple months using the Varidesk, I would say I’m not planning on going back to a normal desk any time soon. I haven’t lost weight, and I can’t say my overall fitness level has changed much because of the desk, but it does make me feel more energetic at work, and more productive.
$395 (Pro Plus 36 White), Varidesk.com
I have a bit of a commute to work, so I hate finishing that
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Tough Tested Rugged Battery Pack
A weatherproof, shockproof, dustproof way to never panic about draining battery on phone, tablet, camera, or whatever. The pack can charge an average smartphone about five times. It won’t really fit in a typical pocket, but keep it in your car, purse or backpack for a lifesaving battery boost. It has two usb ports so you can charge multiple devices.
Galoshes aren’t a thing people use everywhere, but we think they are pretty useful for the rambunctious child. Just pop it on over any shoe (it’s a super practical design), and your child’s shoes are protected from mud and water.
BikeTube Backpack from Recover A backpack is just a backpack, until it is made out of bicycle inner tubes. Recover is a brand that recycles common waste into their products. This is a unique, durable backpack that also helps save the planet. $99, recoverbrands.com
GoMacro Thrive Bars At Healthy Magazine, we’re always looking for the next tasty, healthy snack. These bars are among the best we’ve ever tasted. Try the Almond Apricot variety.
Protection from insects is a big deal right now, so we’ve been searching for products that shield us from mosquitoes and other harmful insects in a healthy way. Para Kito uses natural essential oil repellants like rosemary, geranium, mint and clove. We like their roll-on gel the best. They also have wrist-bands with insertable repellant tablets. $19.50 for Roll-On Gel, us.parakito.com
CHOCOLATE SURPRISE DOES CHOCOLATE DESERVE GUILT?
WRITTEN BY SA DIE WIRTHLIN
A study recently published in the British Journal of Nutrition revealed some significant health benefits from chocolate. Prof. Saverio Stranges, Scientific Director of the Department of Population Health at the Luxembourg Institute of Health (LIH), was the lead author of the study. Chocolate has always been perceived as having high fat and sugar content, and this is harmful when over-consumed, but Stranges found that regular, moderate chocolate consumption, particularly dark chocolate, can reduce the risk of diabetes and heart disease. Stranges emphasized in a press release that while the right
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chocolate could even be part of a dietary recommendation, consumers need to be aware of what they’re buying.
consumption may reduce the risk of developing cardiometabolic disorders.
“It is important to differentiate between the natural product cocoa and the processed product chocolate, which is an energydense food, ” he said.
80 % of participants in the study claimed to eat an average of 24.8 grams (.87 ounces) of chocolate a day.
Prof. Stranges analyzed chocolate consumption in over 1,100 adults, ranging from ages 18-69, to test the benefits. He found that, compared to those who didn’t eat chocolate everyday, those that consumed an average of 24.8 grams (.87 ounces) daily had reduced insulin resistance and improved liver enzyme levels. These findings suggest that chocolate
Prof. Stranges states that their study, along with others from the past, suggests that cocoa-based products may improve cardiometabolic health. Encouraging dietary recommendations to include a wide range of “phytochemical-rich foods, including dark chocolate in moderate amounts” could result in health benefits. Another LIH researcher involved with the study pointed out that people who eat more chocolate may be part of a more “favourable socio-demographic profile,” with a healthier lifestyle. In their study, chocolate eaters were more physically active than others, which may explain the relationship to insulin resistance. More studies on the link between chocolate and reduced disease risk need to be done, but maybe a delicious bite of dark chocolate on the daily isn’t so bad after all. Healthy-Utah.com
Source: Medicalnewstoday.com, www2.warwick.ac.uk/newsandevents/pressreleases/eating_chocolate_each
Chocolate is a smooth and delicious treat that has been pleasing people’s pallets for years! It covers ice cream in syrup, it puts the chip in chocolate chip cookies, and it is considered the ultimate dessert. It also tops the list of guilty pleasures for most people. Well what if chocolate wasn’t as “unhealthy” has everyone thought?
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Prep Time: 10 Minutes Cook Time: 25 Minutes Servings: 8 Ingredients
FOR THE FILLING: 1/2 cup dried chickpeas (garbanzo beans) (or a little over 1 cup cooked) 1 tablespoon olive oil 1/2 large onion (about 2 cups), thinly sliced 3 cups finely chopped kale 3 eggs 1 cup milk 1/2 teaspoon salt plus additional as needed 1/4 teaspoon pepper 1/4 cup feta cheese
FOR THE CRUST: 2 1/2 cups chickpea flour 1/2 teaspoon salt 1 teaspoon baking powder 6 tablespoons olive oil 6 tablespoons water
INSTRUCTIONS: 1. To prepare the chickpeas: Soak chickpeas for 8 hours, or overnight. Drain the soaking liquid and add fresh water to a saucepan along with chickpeas and a pinch of salt. Bring to a boil, then simmer for about an hour, or until chickpeas are tender. 2. Meanwhile, heat 1 tablespoon of olive oil in a pan over medium heat. Add the onion along with a pinch of salt and cook over medium-low heat for 25 minutes, stirring occasionally, until caramelized. 3. While the onion is caramelizing, make the crust. 4. Preheat the oven to 350 degrees and lightly grease a 9 or 10-inch tart pan. 5. Whisk together the chickpea flour, salt and baking powder. Add the oil and water and stir until the dough comes together. If dough is too crumbly and dry, add additional water, a tablespoon at a time, until it comes together. 6. With damp hands, press the dough evenly into the prepared pan. Bake for 15-20 minutes or until crust is firm and dry to the touch and is just starting to brown. Remove from the oven. 7. Once the onion is caramelized, add kale and increase heat to medium. Once kale is wilted, add the chickpeas. Cook for another minute, then remove from heat. Add salt to taste. 8. Whisk together the eggs, milk, salt and pepper in a separate bowl. 9. Spread the onion mixture evenly into the warm, pre-baked crust, then pour in the egg mixture. Sprinkle the feta on top. 10. Bake for 30 minutes, or until the top is set and browned slightly.
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This yellow split pea coconut breakfast porridge is savory breakfast at its finest. It’s full of gently warming spices, like turmeric, ginger, and black pepper, but sweet carrot and a swirl of coconut milk help to keep it mild and balanced. It’s hearty, but not heavy, and–mixed with a bowl of nutty brown rice–it’s a wonderful way to start the day.
Yellow Split Pea Coconut Breakfast Porridge Writtten by Gena Hamshaw thefullhelping.com
Recipe Type: Breakfast, Main Dish, Entree Cuisine: Gluten Free, Soy Free Prep Time: 10 Mins Cook Time: 40 Mins Total Time: 50 Mins Serves: 5 Cups, Or 4-6 Servings INGREDIENTS 1 tablespoon coconut oil 1 teaspoon mustard seeds (optional) 1 white or yellow onion, diced 2 large or 4 small carrots, peeled and diced 2 teaspoons grated or minced ginger (or ½ teaspoon ground ginger) 1 teaspoon turmeric ½ teaspoon cumin ½ teaspoon coriander ½ teaspoon salt ¼ teaspoon freshly ground black pepper 1½ cups yellow split peas 4 cups water ½ cup coconut milk (canned, not boxed) 1 tablespoon lime juice For serving: 3-4 cups cooked brown rice, chopped scallions, green onion, or cilantro, extra coconut milk, avocado slices INSTRUCTIONS: 1.
Heat the coconut oil in a Dutch oven or a medium sized pot over medium high heat. Add the mustard seeds, if using, and allow them to cook until they start to pop. Stir in the onion and carrots. Sauté the vegetables for 8-10 minutes, or until they’re very soft and the onions are clear, adding a tablespoon or two of water if the vegetables start to stick. Stir in the ginger, turmeric, cumin, coriander, salt, and pepper. Add the split peas and water and bring the mixture to a boil. Reduce the heat to a simmer and cover. Cook for 35-40 minutes, or until the split peas are tender. Check the split peas a few times to stir them and make sure they’re not sticking to the bottom of the pot; if they’re very thick, stir in a half cup of water. Once the split peas are very tender, stir in the coconut milk and lime juice. Check seasoning and adjust salt, pepper, lime juice, and turmeric to taste. Serve with rice and toppings of choice.
NOTES: Leftover porridge will keep for up to 6 days in an airtight container in the fridge.
Souvlaki Dinner Bowl If you’ve ever ordered a souvlaki dinner from a Greek restaurant, you’ll immediately understand how easily it translates into bowl form. I’ve omitted the potatoes, but otherwise the result is pretty much the same. Makes 1 serving FIRST: Preheat barbecue grill to medium-high (see tip) Get 1-quart (1 L) mason jar
DIRECTIONS: 1. In a medium saucepan, bring water to a boil over high heat. Stir in rice and 1⁄4 tsp (1 mL) salt, reduce heat to low, cover and simmer for 20 minutes or until rice is tender and water is absorbed. Remove from heat and fluff with a fork. Let cool completely. 2. Meanwhile, brush chicken with oil and season with pepper and the remaining salt. Place on preheated grill and grill for 5 to 6 minutes per side, turning once, until chicken is no longer pink inside. Transfer to a cutting board and let cool completely, then slice. 3. Spoon tzatziki into jar, wiping down any splashes on the side of the jar. Layer rice, cucumber, tomatoes, chicken and lemon wedges on top. Seal jar and refrigerate for up to 3 days. 4. Remove jar from the refrigerator 30 minutes before serving, to bring it to room temperature. Remove the lemon wedges and turn jar upside down in a bowl, scooping out the tzatziki and dolloping it over the rice. Squeeze the juice from the lemon wedges over top.
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INGREDIENTS: 1 cup water 1⁄2 cup long-grain white rice 1⁄2 tsp salt, divided 1 boneless skinless chicken breast (about 4 oz) 1 tsp olive oil 1⁄4 tsp freshly ground black pepper 1⁄4 cup tzatziki 1⁄2 cup chopped cucumber 1⁄2 cup quartered cherry tomatoes 2 lemon wedges
If you don’t have a grill, you can pan-fry the chicken. Season the chicken with salt and pepper. In a medium skillet, heat 1 tsp (5 mL) olive oil over medium-high heat. Add chicken and cook for 5 to 6 minutes per side, turning once, until no longer pink inside. Transfer to a cutting board and let cool completely, then slice. When ready to serve, you can transfer the chicken to a microwavesafe plate first and microwave it on High for 1 minute or until warm. Then add it to the top of the rice bowl.
Courtesy of 150 Best Meals in a Jar by Tanya Linton © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
Hummus Snack Pack
Portable Meals & Snacks Canning jars are the perfect vessels for healthy and delicious salads and meals in a jar. You simply put the dressing on the bottom, add layers of heavier or harder foods and then top with lighter ingredients, such as fresh leafy greens. Everything stays crisp and separate until you’re ready to dump the ingredients into a bowl, toss and enjoy!
There’s nothing new about having hummus as a snack, but making it from scratch is unbelievably easy. Make a larger batch and store individual containers in the refrigerator. You’ll need: • Food processor • Three 4-oz (125 mL) mason jars Makes 3 servings INGREDIENTS: 1 can (14 to 19 oz) chickpeas, drained and rinsed 1 clove garlic, minced 3 tbsp water 2 tbsp extra virgin olive oil 1 tsp fresh thyme leaves Salt and freshly ground black pepper
DIRECTIONS: 1. In food processor, combine chickpeas, garlic, water and 11⁄2 tbsp oil; purée until smooth. 2. Divide purée among jars and sprinkle with thyme, salt and pepper to taste, and the remaining oil. Seal jar and refrigerate for up to 3 days.
Pack cherry tomatoes and crackers in sealable plastic bags to dip in your hummus.
ESCAPE THE CHAIN Local Restaurants With Some Serious Taste Bud Appeal
THE MAGIC OF DINING OUT IS PARTIALLY LOST WHEN YOU FIND OUT THERE ARE 10,000 IDENTICAL RESTAURANTS ACROSS THE COUNTRY SERVING IDENTICAL FOOD. YOU FEEL LIKE A SHEEP HEADED TO THE HAY LINE, WHEN YOU WANT TO EXPERIENCE SOMETHING UNIQUE, CULTURAL AND ENLIGHTENING. SOME ESCAPE ROUTES:
Big Island Sam’s Sam promises to bring you true flavor from across the Pacific. There are certainly some menu items that you won’t find elsewhere this deep into the mainland, like the Moco Loco, which is white rice, hamburger patties, onions, a fried egg, topped with gravy. And of course there are multiple spam dishes. But the “da menu” has many items for the more timid diner, items that take Hawaiian food into the realms of America’s favorites. There’s Shoyu chicken, ribs, Kalua pork, and of course macaroni salad like only islanders can make it. A TIP: Try the mixed plate with pulehu ribs and Korean chicken.
Avenues Bistro On Third
133 South State St. Lindon, UT 84042 801-701-0199
Nestled in Utah’s oldest neighborhood, this is a restaurant that is steeped in its locality as much as any restaurant can be. The food, which the owner Kathie Chadbourne calls “home kitchen cuisine,” comes from local dairies, ranchers and sustainable farmers. Vegetables come into the restaurant with soil on them, as Kathie says. The menu is simple yet varied, with everything from a cheese board to cioppino style trout to a burger. The vibe is vintage, sophisticated and comfortable. It’s an awesome place to wander into.
TEA ROSE DINER
A TIP: Try the carrot cake. 564 E 3rd Ave. Salt Lake City, UT 801-831-5409 www.avenuesbistroonthird.com
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HEALTHY MAGAZINE | Advisor Client Content
Jump Start your oral Health For many years we have known that the mouth is the window to the health of the body.
oday I’m going to talk about something that may come as a surprise to you. The mouth is actually part of the body! For some reason many people don’t think that the health of the teeth and gums can or do affect the rest of the body. When was the last time you went for a physical and the doctor opened your mouth to look for inflamed gums, or great big cavities that may be causing infected teeth? The truth of the matter is that oral health can be critical to overall health. We’ve known for many years that bacteria in the mouth can be a major contributor to cardiovascular disease, or cause issues with the fetus in pregnancy. We know that many of the materials traditionally used in dentistry can also cause health concerns, Such as mercury amalgam fillings, and others. I had a case a few years ago where the patient had experienced almost 20 years of severe irritable bowel syndrome (IBS) and nothing traditional medicine had done helped at all. Within 2 weeks of taking out all of his mercury fillings the IBS was totally gone and has not returned.
An upgrade in brushing and flossing habits can pay great dividends also and new technology has made it easier than ever before. We have a water flosser now that magnetizes the water, leaving a “force field” on the teeth that dramatically reduces plague accumulation and is fun to use. Also, many dentists in the state have made an agreement recently with Oral B to provide one of the best power toothbrushes on the market at almost ½ the price of retail and it even has a Bluetooth app. However you decide to do it, do something to jumpstart your oral health today.
Dr. Scott Chandler, DMD
Silver Creek Dental 675 South 100 West, Ste. 1 , Payson, UT 84651 801-853-8803 paysondentist.com 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.
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68 HEALTHY UTAH
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BEAUTY | S K I N
WRITTE N BY DAV ID C A RD
Experiencing skin problems like rashes or hives? There’s a natural way to get rid of them.
kin health is dependent on the health of your inner organs. Anciently, a Chinese health practitioner would diagnose the health of a person by looking at the body, the skin in particular, and especially the face. It’s like seeing what’s going on inside, similar to a cat scan of today, where certain signs show various aspects of the health of the organs. This tradition has been used for centuries. Unfortunately, modern medical diagnosis still cannot tell us where skin problems originate. Most skin complaints tend to be rashes or hives which are hard to cure despite treatment with anti-histamines and topical steroid creams. (They just temporarily relieve symptoms.)
S K I N C A R E S O LU T I O N S :
Natural medicine recognizes skin problems as a liver imbalance. Remember, the liver has several
GET RID OF SKIN RASHES NATURALLY 70 HEALTHY UTAH
For current studies please call: 801-269-0135 hundred functions it performs, and poor health habits that come with our American lifestyle can overwhelm its ability to function properly. Liver health can be compromised by poor sleep habits, using tobacco, alcohol, soda pop, stimulants, and eating fast food.
So how do you make the liver happy? (If the liver is in good health, so are you.) First, mend your dietary ways by improving the quality of food you eat. Eating vegetables like beets and artichokes can also improve liver health. Reduce your stress, and sleep at least 8 hours a night.
One of the easiest ways to recognize liver imbalance is when a person is angry, irritable, or grumpy. Let’s look at some of the physical signs to see if there is a liver imbalance:
Herbs can be very helpful. I have observed many people with skin rashes respond quickly by using herbs. Scientific
A PERSON EXPERIENCES PHYSICAL PROBLEMS ON THE RIGHT SIDE OF THE BODY. THERE ARE YELLOW OR BROWN PIGMENTATIONS ON THE SKIN; AGE SPOTS, ALSO CALLED LIVER SPOTS. THE WHITES OF THE EYES MAY HAVE A YELLOW CAST. THE TONGUE HAS A YELLOW COATING.
research tells us these two herbs are good for liver health: Dandelion root is a mild liver cleanser and protector (eat your weeds). Its bitterness stimulates digestion and liver health. (Most bitter things improve the liver.) Milk thistle protects the liver and can even help with people suffering with hepatitis. Improve your liver, and get rid of those angry skin rashes, naturally.
About the author:
Dave Card, C.H., M.H. is a native of Alberta, Canada, and now lives in Salt Lake City, Utah. He brings a unique balance of education, intuition and experience to his healing work. Dave quickly earns people’s confidence and they find it easy to trust him. Over the years he has worked with thousands of people to help better their lives by improving their health. He owns two Dave’s Health and Nutrition Stores in the Salt Lake Valley and continues to research and study, sharing new information on natural healing and homeopathy with students at local colleges and through classes and seminars at his stores. He graduated as a certified nutritionist, and has a Bachelor’s Degree in Psychology from the University of Utah. He has been involved in the health and nutrition industry since 1980.
Utah Valley Orthopedics & Sports Medicine – North Valley American Fork While Dr. Matthews is a talented orthopedic surgeon, he isn’t one to turn immediately to surgery. Non-operative options are considered first. For example, cartilage damage is common, and injections can often relieve symptoms, and surgery isn’t necessary. The team at Utah Valley Orthopedics and Sports Medicine provides a comprehensive approach to each patient, with physicians who have a variety of training. Besides Dr. Matthews, there is a non-operative sports medicine physician, a neuropsychologist who can treat concussions, a foot specialist, a physical therapy department and more. Patients can get a world-class level of care for a broad variety of sports and trauma injuries, all in one office. Dr. Matthews says it’s important for him to focus on the patient experience. “It’s important to remember the human side to medicine,” he says. “There is someone on the other side of the phone who has a problem, who is in pain.”
Dr. Brad Matthews
Front Line Experience Produced a Superb Or thopedic Surgeon We all want a doctor we can trust, one with real experience and a high level of training. Dr. Brad Matthews, an orthopedic surgeon in American Fork, has a vast amount of unique experience, due to his military service and unique training path. After medical school, Dr. Matthews took a military scholarship, which meant he committed to do a residency within the military system. So he completed his residency at the William Beaumont Army Medical Center in El Paso, Texas, where he saw a wide variety of trauma and sports medicine cases, and acquired his training in orthopedic surgery. After residency, he and his family were stationed in Alaska, where Dr. Matthews was given the post of Department Chief of Orthopaedic Surgery. As Department Chief, he implemented new systems to improve wait times and quality of care for military personnel. A four-star general awarded him and his team a commendation for improving military health care. It was at this point that Dr. Matthews was chosen for deployment to Afghanistan, which he says was a difficult time for him and his family, but also a valuable experience for his future medical career. His family was not allowed to come, as he was stationed on the frontlines in a small Forward Operating Base. The pressure and complexity of his duties were immense. “In the entire southeast portion of the county, I was the only person that knew how to do trauma or orthopedics,” he said. “I spent 6 months doing and performing really complex life saving procedures. Anything
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that came right off the frontlines, we were the first people to treat it.” Due to the Geneva Convention and other international agreements, Dr. Matthews treated soldiers from all countries and from both sides of the conflict, including Romanians, Germans, Iraqis and Afghanis. “It was really a unique experience, one that I don’t want to repeat, but at the same time it was very fulfilling because I knew that I was doing something that was very important, that was life saving and limb saving,” he said. Furthermore, Dr. Matthews says his military experience makes him a unique asset to his patients in American Fork. His exposure to a broad array of injuries in a high-stress environment makes him a composed, proficient orthopedic surgeon who can quickly and accurately diagnose injuries and know how to treatment them. His military experience combined with years of sports medicine training making him an especially capable surgeon. Now, instead of treating injuries from gunshots and explosions, Dr. Matthews treats ACL ruptures, meniscus tears, ankle breaks, wrist fractures and other common orthopedic injuries in the civilian world. He performs open reduction internal fixations, which is to place broken bones in the right place, and fix them with screws or plates. He is an expert in ACL reconstruction, rotator cuff repair, shoulder labrum reconstruction, elbow surgery and cartilage repair. He is also experienced in using minimally invasive, arthroscopic techniques.
Patients shouldn’t wait around weeks and weeks for care, he says, and the Intermountain team does a good job at making the patient experience positive. “We really push here at IHC to make the experience better for the patient,” he says. “We search for ways to provide the best comprehensive care.” One specialty of Dr. Matthews is rotator cuff surgery. He spends a lot of time teaching and counseling patients about the procedure. He has developed a plan of care reduces recovery time drastically from the average of 12-18 months. “The shoulder is complex, and there could be a variety of issues,” he explains. “It takes years to master, years to understand.”
MEET THE DOCTOR Dr. Matthews is married with 3 children. He is an ex-athlete, having played basketball, football and golf. He loves spending time outdoors with his family. He is also active in the community, providing medical services for the Lone Peak High School football team.
SIGNS YOU NEED CARE Pretty much everyone has cartilage damage, says Dr. Matthews, but certain things indicate you should go see an orthopedic specialists: gg Stiffness gg Catching gg Swelling gg Locking gg Post participation pain swelling gg Inability to do normal motions
Utah Valley Orthopedics & Sports Medicine – North Valley American Fork
3. “I have a joint problem, so I need to see an orthopedic surgeon.” It is typical for people with muscle, bone or joint issues to feel like they should go see an orthopedic surgeon. But Dr. Evans says that 75 percent of injuries that lead people to see an orthopedic surgeon don’t actually need surgery. While orthopedic surgeons can still treat these conditions in most cases, a nonsurgical sports medicine professional like Dr. Evans may be the better option.
Matthew Evans, MD Common Misconceptions With Common Spor ts Injuries A broken finger or a knock on the head can leave us wondering what we’re supposed to do to heal properly. Dr. Matthew Evans, a non-surgical sports medicine specialist in American Fork who knows a thing or two about athletic injuries, has some helpful insight. A former college football player, Dr. Evans relates to the concerns of active people of every variety. He focuses helping people find the quickest ways to healthy and full recovery, so they can get back to doing what they love. There are a few misconceptions about common injuries, such as broken fingers and concussions, which Dr. Evans encounters frequently.
1. “I broke my finger, but I’m not going to a doctor because there isn’t much he/she can do to help.” Dr. Evans explains that this mentality about broken fingers and toes is wrong, and potentially harmful. Every broken bone should be evaluated and immobilized. “Some people just want to walk around and take some ibuprofen,” Dr. Evans says. “In many cases, the bone needs some guidance to heal properly.” If the broken finger or toe isn’t given the proper care, the consequences can be serious and long-lasting.
“There can be problems down the road as far as range of motion,” Dr. Evans says. “Some people will lose the ability to fully extend or bend their finger. Some people say ‘while I have nine others,’ but we use our hands for everything.” If a broken toe doesn’t heal correctly, it can jut out the wrong way, pointing to the outside, which puts the person at risk for future toe breaks and stubbed toes. Furthermore, the individual’s shoes may no longer fit right.
2. “He didn’t pass out, so it’s not a concussion.” Concussions are a hot topic in recent years, especially for youth, but there are still some serious misunderstandings, explains Dr. Evans. Not being knocked out after a blow to the head does not mean the person doesn’t have a concussion. In fact, Dr. Evans says, most of the time loss of consciousness doesn’t happen with a concussion. Another common error parents can make is to assume that their child doesn’t have a concussion because the coach looked in the player’s eyes with a light, and didn’t see any issues. Looking at a person’s pupils with a light is actually done to determine if there is problem with pupil constriction, which can be a sign of a concussion. It is just part of the diagnostic process, and is not sufficient for a definite concussion diagnosis.
“That is why our field of nonsurgical sports medicine was developed, to have people that can more effectively treat these nonsurgical injuries,” Dr. Evans says. Nonsurgical approaches to joint issues can mean less pain, less healing time, and less time away from the activities people want to do, compared to surgical approaches. For example, if there are calcium deposits in the rotator cuff causing mobility issues, it can often be treated effectively with an ultrasound-guided injection, or with manipulation of the tendon with a needle. Dr. Evans is also trained in manual manipulation of the spine and pelvis, which is a nonsurgical approach to treating spinal injury. This technique, which has been used for more than 100 years, can be used to increase mobility and decrease pain. Dr. Evans’ makes sure to spend plenty of time with each patient, and has close oversight over each patient’s progression. For example, if a patient needs physical therapy, Dr. Evans will outline for the therapy team what the patient should and should not do. The Utah Valley Orthopedics and Sports Medicine team in American Fork consists of physicians with a broad range of training, so that each patient receives coordinated, comprehensive care all in one office.
North Valley 98 N 1100 E Ste. 103 American Fork, UT 84003 Phone: 801-492-2330
MENSHE 74 HEALTHY UTAH
BACK TO SCHOOL WITH
Don’t assume people know how to help your child when he or she has an asthma attack. Talk with your child’s teacher(s). Inform them of the symptoms (recurrent coughing, shortness of breath, wheezing, etc.) that can develop and inform them on how to help your child use an inhaler.
Talk with the school nurse. Inform him or her that your child has asthma. Ask what precautions can be made to help keep your child safe, such as keeping a rescue inhaler near your child at all times. Review the protocol with the nurse and ask who will notify parents or guardians if your child has an asthma attack. Identify any potential asthma triggers in the school at that time as well.
Talk with your child. Make sure he or she knows what to do when having an asthma attack. Encourage your child to seek out help from an adult when he or she first develops symptoms instead of waiting.
Schedule a visit with your allergy and asthma specialist. It is helpful to have your child’s lung function assessed and make sure his or her asthma is controlled prior to returning to school. At that visit, bring necessary school forms to be reviewed and signed so that your child’s rescue inhaler can be kept with him or her at all times. You can develop an asthma plan with your doctor at that time. Lastly, you can either have your child receive the flu vaccine or plan when they will be vaccinated.
Make sure your child is taking his or her controller medications as prescribed if one has been prescribed. This could potentially help minimize asthma attacks at school and could keep your child safe. Compliance with asthma medications and the asthma plan is so important. Please ensure your child is getting the appropriate medications as prescribed.
Being very open and honest with all those that your child is surrounded by can help relieve some anxiety. Always be willing to teach others about how best to help your child.
Ready or not here it comes! Back to school time is already upon us. There’s hustle and bustle in the clothing stores and the school supply aisles are packed with eager and excited students and parents. For parents who have children with asthma it may not be as exciting. It can be very overwhelming. Provided are some tips to get ready for the school year. 76 HEALTHY UTAH
WR IT T EN BY
DR. DO UG L A S J ONES Dr Jones is the medical editor for Healthy Magazine for Allergy, Asthma & Immunology. He attended school at Penn State University College of Medicine. He can be reached at: 801-775-9800, http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy
HEALTHY MAGAZINE | Advisor Client Content
PLAN FOR A HEALTHY MOUTH How waiting till the last second for dental care causes problems and wastes money.
he key to good dental health is consistent home care supplemented by regular visits to your family dentist. One of the best ways to jump start your dental health is through bi-annual dental check-ups. I know that seeing the dentist isn’t on the top of most people’s priority list. But by visiting the dentist before you have a major problem, we are able to help you stay ahead of the little things, such as plaque and cavities, which helps to prevent the bigger issues, procedures like root canals and extractions. Prioritizing your dental health is one of the easiest ways to jump start a better overall quality of life. Little things like stained teeth, bad breath, or a sore tooth can have huge effects on your daily life, but are things that are easily treated and prevented by your dentist. Even though you can’t see it, your mouth is full of bacteria. Although most of the bacteria is harmless, without proper oral hygiene, the bacteria can quickly cause dental and other health problems. Conditions such as cardiovascular disease, endocarditis, and premature births, have all been linked to poor oral health. So remember, spending a little time to take care of your teeth can pay huge dividends with the rest of your physical health.
ups a year. You don’t want to wait until the last minute to realize you need to get your family into the dentist. A lot of people wait until the last few weeks of the year to schedule their dental visits which often causes a busy schedule with few available openings. By scheduling in advance, you are better able to have appointment times that work with you and your family’s busy schedule. This is the exact same thought everyone else is having, which results in a booked out dental schedule that is nearly impossible to get in to. Dental insurance and other health plans are something you have already paid for by the time you step into a dental office.
With the end of the year quickly approaching, another thing to consider while planning your next dental visit is the yearly calendar. Most insurance and flex spending plans allow for two regular check-
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By not utilizing your entire plan, you end up leaving money on the table that you can’t get back or use next year. This is why I always recommend patients to plan out their calendar in advance, so they know they are getting all the health and dental benefits that they are already paying for. So make sure to schedule your annual check-ups with your family dentist today. Not only will you see immediate improvements to your teeth, you will also see benefits to your overall health, and get the most use out of your insurance money.
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry (801) 758-5459 apexfamilydental.com
Dr. Maio grew up in Riverton, Utah. He received his undergraduate education in Denver, Colorado at the prestigious private institute, Regis University, where he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt Lake, Utah, and Tooele counties.
HEALTHY MAGAZINE | Advisor Client Content
PILLS OR KNIFE?
Comparing heartburn medication with other options.
s many as 4 out of 10 Americans have symptoms of gastroesophageal reflux disease or G.E.R.D as it’s called. The third most common prescription medications in the United States are proton pump inhibitors (PPI’s). They turn off about 90% of the stomach acid. That is helpful if it is coming back up into your esophagus damaging the lining and giving you a burning sensation. Your swallowing tube sits behind the heart. GERD can cause you to feel like your heart is on fire, which is why its called “heartburn.” This uncomfortable sensation can be made worse by several factors such as overeating, being overweight, spicy food, peppermint, chocolate, smoking, some medications, and eating large amounts at night then laying down. Avoiding some of these factors as much as possible will reduce heartburn symptoms in many people. Some people may have some chest “discomfort” or a pressure sensation that can mimic other medical problems. Another condition that creates an increased risk for heartburn is a hiatal hernia. It is when there is too much space around your esophagus as it passes through the diaphragm before joining the stomach. That enlarged opening can then allow your stomach to slide up into your chest and weaken your body’s own defense valve against GERD. A hiatal herinia can develop from pregnancy pressure, being overweight or you may be genetically predisposed to have one. Thank your parents. What if you still have symptoms, then what? The next weapon of defense against acid after avoiding aggravating factors is trying to turn off the acid. This can be improved by “antacids” such as Tums, baking soda, or other neutralizing agents. If you still need help then you may benefit from a prescription medicine such as a PPI. They do work well for a lot of people. If you have improvement then you may need to stay on that medication for a significant period of time. There can be a significant rebound effect when you stop them. That means the acid level may be higher than it was before you started medication. It is usually temporarily and causes you to feel like your heartburn is actually worse than it was before you started the medication. That’s not good. Some studies have shown that PPI’s failed to eliminate acid reflux in 30 to 50% of patients and they don’t reduce non-acid reflux commonly called regurgitation. When regurgitation is severe people can bend over after eating and have lunch come back up.
Most people can take medication and do very well. But, there can be significant side effects especially for long-term use of PPI’s in some people. Studies have shown an increased risk of pneumonia due to lack of neutralizing acid in the stomach. There’s an increase incidence of colon infections because the same mechanism. Your body requires acid to liquefy calcium and other minerals to be absorbed into your body effectively. Turning off the acid may decrease your absorption of calcium and may lead to increased bone fractures with long-term use. The most recent concerning study showed some evidence about risk of dementia such as Alzheimer’s with long-term PPI use especially in the elderly. These risk are not very high but they are real. So what else is there? Many people don’t know there are surgical options. They are very effective. It significantly reduces the likelihood of food or acid coming back up into the esophagus. It
is commonly reserved for people who have breakthrough symptoms despite other attempts to resolve their symptoms, those who have regurgitation, or when there is concern about long-term medical treatment. The operation is to close the enlarged opening and “wrap” the top of the stomach around the lower end of the esophagus to keep it from sliding back up into the chest. It improves the natural valve mechanism to keep stomach contents from coming back up. In my experience patients are very happy with the results. Who wouldn’t be happy to have the fire put out? The effectiveness of surgery can decrease over time from 95% success initially to 75% at 5 years out. In our program most patients have the procedure as an outpatient, with a minimally invasive technique and return to work in 7-10 days. There are risks to having surgery. Those should be discussed with your surgeon if you are considering that treatment as an option.
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Dr. Hansen is a Center of Excellence surgeon for the LAPBAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience in Utah and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
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JUMPSTART. Have you ever noticed that when the itch to change emerges, it doesn’t go away? When it’s time, it’s time. This month is all abou...