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HEALTHY MAGAZINE DECEMBER 2013

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HEALTHY MAGAZINE DECEMBER 2013

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december VOL. XIII № 12

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Six Steps to Make Your Workout Give Back

We all know that exercise is a necessary part of any healthy lifestyle, but does it have to be so hard? Well, no. We’ve got you covered with a few tips to make your workout routine fun and interesting again, not to mention more productive.

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Why to Work On Not Working

Feeling bad about not filling every moment of your life with productive activity? If you answered yes to this question, it may be time to take a step back and reevaluate the worth of downtime. This holiday season learn about how to give yourself the gift of leisure and relaxation, because endless productive pursuits are more damaging than you think.

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A Philanthropic Phenomenon

Children’s Miracle Network Hospitals was co-founded by Marie Osmond and John Schneider in 1983. Since then they’ve been revolutionizing the way hospitals treat children and their illnesses. Find out more about what Children’s Miracle Network Hospitals is doing around the country and how you can help.

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Mistletoe 101: Lip Prep

Are your lips ready for mistletoe season? What about that New Years Eve kiss? We’ve got the scoop on the lipsticks and lip balms you need to have to get your lips in kissing shape. Our beauty and style guides provide valuable tips on finding the right shade or gloss to match your skin tone and your favorite outfit.

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Add “Joy to Your World”

Ever heard of a guy or girl that got everything they wanted because they had a bad attitude? Neither had we. A good attitude is key to any kind of success. Making a few simple changes to your environment can give your attitude a real shot in the arm. Here’s a guide to making your surroundings an environment of gladness and positivity.

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The Obesity-Depression Connection: It’s Complicated

Are overweight and obese people at a greater risk for depression? Does exercise decrease your chances of being depressed? The answer: it’s complicated. A connection exists, but there’s a lot to consider when it comes to depression and obesity. The truth is obesity might be doing harm to more than just our bodies—it could be damaging our psyche.

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Sushi Review

Nothing says Christmas and the New Year like raw fish, right? Maybe not, but sushi is heaven sent and perfect for any time of year (as far as we’re concerned). We spotlight two of the best sushi bars in Salt Lake City, Naked Fish Bistro and Takashi, and tell you why they’re worth your time and money.

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“I am so thrilled to be partnered with Curves to provide women with the tools necessary to take control of their health.” ~JILLIAN MICHAELS

A = s S e v u r c c u e C s s f + u l n 2014 a i l l i J Jillian Michaels Partners with Curves to Launch Cutting-Edge Workouts to Increase Strength and Kick Start Weight Loss Curves International, Inc., (http://www.curves.com/) the largest chain of fitness centers for women in the world, today announced it has teamed up with America’s health and wellness expert Jillian Michaels to launch Curves Workouts with Jillian Michaels – cutting-edge total body workouts that feature the Curves Circuit strength training machines in conjunction with functional bodyweight-based exercises that ramp up metabolism and transform physique. The workouts boost intensity, build strength, burn fat and prevent plateaus. Just in time for those looking to kick start their weight loss in the new year, Curves Workouts with Jillian Michaels will roll out in January 2014 at participating Curves clubs across the U.S. and Canada.The program will be refreshed frequently with 12 new functional moves introduced each month throughout 2014. This new partnership also marks the next evolution of Curves and further cements the company as a leader in the fitness and weight loss category. “I am so thrilled to be partnered with Curves to provide women with the tools necessary to take control of their

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health,” said Jillian Michaels, America’s health and wellness expert. “Curves is everywhere – so now my program is accessible, effective and affordable. The workouts I’ve developed with Curves incorporate the most innovative, state-of-the-art fitness techniques to build lean muscle, amp up metabolism and kick start weight loss. Combined with the power of the Curves Circuit with a trained Coach, women will get the results they want.”

looking forward to amplifying our Curves Circuit with innovative workouts with a trained Coach for everyone,” said Mike Raymond, chief marketing officer for Curves International, Inc. “Additionally, this is just the beginning of the ‘new’ Curves as we plan to launch several exciting programs and tools for members in the coming year.”

The new Curves Workouts with Jillian Michaels are designed for women at every fitness level and include simple modifications for each movement. Metabolic conditioning exercises will be done in between each strength machine within the Curves Circuit, all within a 30-minute class. Curves Coaches have been trained to deliver the moves and are in every Circuit to ensure safety and effectiveness. Class times for the Curves Workouts with Jillian Michaels will vary by location.

Also available at Curves Clubs is Curves Complete. With Curves Complete, women have a fully integrated, personalized weight loss and weight management solution that includes the Curves Fitness program (30 minute Circuit with a Coach), a customizable meal plan and one-on-one coaching and support.

“Jillian epitomizes the next evolution of Curves. For years we have stood for fitness and now also effective weight loss, both of which Jillian is known for, and we know Jillian’s cutting-edge workouts will help women achieve their health goals. We are

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GIVE.

T

o me, the whole Adam and Eve episode is a kaleidoscope of intrigue. The first instruction to them in, and later out of the garden was to multiply, to replenish, and to be fruitful. Fruitful. What an attractive word.

Fruit is good. It’s sweet. Makes great smoothies and salads. But we’re not talking the food—the noun. We’re talking an adjective that implies fertility, high-yielding, productive, useful, valuable, gainful, successful, effective, etc. To me, fruitful signifies abundance. Not just ‘more,’ but excellent extra. One of the first, most fundamental ‘commandments’ in this life was to produce, to be productive, to generate abundance by being fruitful—to produce more than you need for yourself and your family. To what end? To bless the lives of others, to bless our communities, our country, and ultimately our world. To give. What a different world we’d have if we all pursued and lived this commandment. If it was the goal of every citizen in our nation to be fruitful, and in whatever ways, to produce an excellent extra to give away. It’s a worthy objective. In many ways, we could each produce more than we need for ourselves, giving away the abundance. We could produce more smiles, more hope, more ingenuity, more work, more love, more charity than we need ourselves, and share the rest.

P H O T O B Y T I F F I N E E D AW N . C O M

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

8 HEALTHY MAGAZINE DECEMBER 2013

EDITOR'S NOTE

So many opportunities abound for us to give, to share. One man, R.G. LeTourneau (Google him), built massive earth-moving machines. They were impressive in their size and scope, and fueled the whole Tonka Truck toy phase for decades, not to mention changing the tide of WWII. But equally as grand and impressive was LeTourneau’s drive to give away 90% of his income. He achieved his goal, feeling that if the Lord only needed 10% of our income, that he too could live on that percentage. He clearly thought big, put others needs before his own, and he achieved his goal. While giving away 90% seems unfathomable, you should have seen the size of his remaining 10%. When fruitfulness begins to grow, once we learn to be incredibly productive in our lives, the abundance is immense. When we put other’s needs ahead of our own, we truly become ‘rich.’ Marie Osmond is another individual who has spent much of her life productively. Aside from her impressive family, her musical success, and her QVC doll empire, Marie has devoted much of her time and attention to the Children’s Miracle Network, which she co-founded in 1983. Since then, Children’s Miracle Network Hospitals has raised more than $4.7 billion, most of it $1 at a time. These donations have gone to support research and training, buy equipment, and pay for uncompensated care, all in support of the mission to save and improve the lives of as many children as possible. We are honored to feature her and her organization this month. So, here we are at the end of another year. They come and go fast. Next year will be over in a flash. I believe that, no matter how busy you are, if we are to move forward in our lives, we must take the time this holiday season to reflect, envision, plan and give. Slow things down. Spend time with loved ones and those in need. Take time to talk with your family about goals and dreams for next year. Recharge your batteries.

Healthy

®

DECEMBER 2013 VOLUME XIII, № 12

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Timothy Howden | timothy@healthy-mag.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ASSOCIATE EDITORS Taylor Smith & Whitney Lewis editor@healthy-mag.com ONLINE EDITOR Dallin Law | dallin@healthy-mag.com DIRECTOR OF OPERATIONS Sandy Wise | 801.369.6139 CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Andrew Weil, Aubrey Taylor, Brooke Kittel, Darrin F. Hansen, David Joachim, Douglas H. Jones, Robert Jones, Andy Peiffer, Lisa Mathews, Stuart B. Porter, Mark Saunders

Healthy Magazine (866) 884-3258 l info@healthy-mag.com To be included in our free online directory, please e-mail your contact information to directory@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission.

The act of reflecting, dreaming, planning, and giving is one of the most important exercises you can do to positively impact the next 12 months. Take the time to consider and document the past year’s wins and losses, use it to wipe a clean slate and thoughtfully design the next year. Write a plan to be more productive, more meaningful, and more abundantly fruitful. As you implement this plan, you will find that you will generate an excellent extra. You will be more successful, more effective. And you will have more of yourself to give.

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“Where my child’s smile is concerned, I want the best. Any father would feel the same.” — Jason, 38

Your child. Your orthodontist. Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile – that feels great, too.

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HEALTHY MAGAZINE DECEMBER 2013

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3/19/13 8:55 AM


\ \ / / WELLNESS

Christmas, children, is not a date.  It is a state of mind.”  - Mary Ellen Chase

15 ways peace to and

goodwill

H

Written by Kate C. Frederick

olidays mean seasonal songs, bustling shops, trees glistening with ornaments, and cozy gatherings. But for many, they are not as smooth as Bing Crosby’s croon. Anticipation may give over to anxiety. Here are ways to ease stress — and as the old carol says, “let nothing you dismay.”

Free your mind, adjust your thinking

1 Reach out. When you feel over-

2 Don’t burden yourself with

high expectations. Eliminate “shoulds” from your vocabulary. “To make peace with yourself, you may have to stop straining to be someone you aren’t, hiding parts of yourself you fear are unacceptable and worrying about what others think,” says Harold Bloomfield, M.D., a psychiatrist and author of Healing Anxiety Naturally and Making Peace with Your Past.

3 Focus and finish. Do one thing daily that you’ve been putting off. Make a

10 HEALTHY MAGAZINE DECEMBER 2013

Find more articles on peace at Healthy-Utah.com.

“done” list instead of a “to-do” list. Avoid over-committing yourself. Say no and don’t feel guilty.

Beverly Westra, Ph.D., a psychologist in Des Moines, Iowa. “Anxiety is an attempt to control future outcomes before they occur.”

4 Get rid of racing negative

6 Regard time as a gift.

thoughts by saying to yourself, “Stop.”  “Repeat self-nurturing messages when you get anxious,” says Lucinda Bassett, author of From Panic to Power. Try using the following phrases: “It’s just anxiety. I’ll float with it, and it will go away”; “I’m taking this too seriously” or “I’ll feel better tomorrow.”

5 “Stay in the present,” says

“When you waste time, you waste energy. When you manage your energy, you also manage time,” says Bassett.

Energize your body, revitalize your spirit

7 Close your eyes. Breathe in, expand the belly and start counting. Exhale, slowly contract the belly and count to five. Repeat at least three times. This

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whelmed, call a friend. Talk about your frustrations for a few minutes. Don’t try to fix everything; just let it out and move on. Instead of comparing stress loads with coworkers, turn the conversation to problem solving or lighter topics, such as sports, movies or plans for the weekend.


WELLNESS

breathing exercise releases tension and spreads life-giving oxygen throughout the body.

8 Take five. Allow yourself regular timeouts every day. Stretch, daydream or look out the window. Get lost in something for sheer pleasure — painting, playing the piano, or sewing. Go for a walk; it’s a great stress-reducing activity. Above all, recognize these breaks as productive and restorative.

holiday stress

DID YOU KNOW THAT YOUR FOOD CHOICES CAN LESSEN OR MAGNIFY STRESS?

Energize yourself

9 Have a silent night — go to bed early

Nutrients in food can affect

and catch some z’s. Turnoff the TV and the radio. Rest, relax and read a pleasant book. If you sleep well, you’ll feel fresh.

blues by planning food choices

10 Take your laughter medicine. A hearty laugh stimulates endorphins (healthy body chemistry) and decreases cortisol (unhealthy body chemistry). Swallow your dose of humor with water, herbal tea, juice, or mineral water and snack on fruit. Caffeine, alcohol, and sugar magnify stress. Alcohol, a depressant, can make you feel worse. Do, however, treat yourself to chocolates and other goodies in moderation.

Share joy and create moments to remember

our emotions. Beat the holiday and being conscious of your body’s needs during stressful times. Consider these tips:

Eat breakfast Eat a breakfast that includes protein and carbohydrates. Protein is thought-provoking “mind” food and carbohydrates provide fuel to the body. This combination will help you find a balance of mental acuity and energy.

Snack often

11 Take the rocking chair test.

Eat several small meals

“Ask yourself what you’ll recall when you sit in the rocker in the twilight of your life,” says Westra. “When you find yourself getting stressed about small stuff, do something to make memories worth keeping.”

help level your blood sugar

12 If you feel spiritually unfulfilled,

Stay well-hydrated

think about others. Entertain family and

friends with good, old-fashioned fun. Play cards. Pull taffy. Put on music and dance. Read aloud or tell stories. Pop some popcorn and have an athome film festival — Miracle on 34th Street, It’s a WonderfulLife, White Christmas, or A Christmas Carol. Better yet, spend an hour at a retirement home and visit with a few residents. Listen and be attentive. Give them a kind word, a friendly touch on the arm, a smile, and a laugh.

13 Eliminate and delegate. Excess triggers stress and anxiety, so simplify your activities. Cut down your Christmas card list. Instead of buying gifts for everyone, draw names and set a spending limit. Don’t hassle with shopping malls and lines at the post office. Order items from catalogs and have

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throughout the day. This will and decrease your focus on food. Also, plan a nutrientrich snack. Fuel your “low energy” period of the day.

Our bodies are 70 percent water. Dehydration can exacerbate stress and cause fatigue.

Watch your numbers Avoid a severe, calorierestricted diet. It will deplete your energy, depress you and diminish your enjoyment of the holidays.

Don’t starve Don’t come hungry to holiday gatherings. A stable stomach helps you make better choices and, as a result, feel better.

them shipped directly to you. Why make the holiday meal an elaborate production? Present one scrumptious dessert, not a sideboard laden with cake, cookies, pies, and sweets. Have a potluck celebration with your relatives or go out for dinner. Prepare a Christmas breakfast for the family. Serve dinner at a homeless shelter. Whatever your plans, don’t take on all the tasks. Ask for help and be specific about your needs and desires. Encourage your kids to pitch in; it will help them feel good about themselves.

14 Not every family is intact

or happy about being together. “Year after year, many people continue to expect a Norman Rockwell holiday out of a Herman Munster family, and year after year, those same people are stressed, disappointed, and exhausted trying to make it happen,” says Westra. If that includes you, accept reality and adjust holidays to avoid disappointment. Be open to new opportunities, such as replacing an old, anxiety-producing tradition with a new one. Allow your children to have time with both parents. Don’t overdo presents to make up for loss or guilt.

15 Rethink gift giving. Connect by penning heartfelt letters to loved ones or make a charitable donation in their honor. You’ll feel and bestow genuine warmth.

When to seek help for anxiety Most doctors agree that anxiety requires treatment when excessive levels of negative emotions — such as fear, nervousness, worry, and tension — spiral out of control. “Anxiety and depression frequently occur in tandem,” says Harold Bloomfield, M.D. “Irritability, difficulty concentrating, indecision, guilt, fatigue, sleep and eating disturbances, and insomnia are symptoms common to both disorders.” Diagnosis and treatment are essential if several symptoms exist, they last for more than two weeks, or they interfere with work or family life, he adds. If you or a family member experiences such symptoms, consult a psychologist, psychiatrist, social worker, or licensed counselor. For information, contact the National Association of CognitiveBehavioral Therapists, 800.853.1135, www.nacbt. org; or Anxiety Disorders Association of America 301.231.9350, www.adaa.org.

HEALTHY MAGAZINE DECEMBER 2013

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The Dream Diet:

Lose Weight While You Sleep

L

CAN MORE SLEEP REALLY HELP US CONTROL OUR WEIGHT? THREE TOP EXPERTS EXPLORE THE POSSIBILITIES?

A Clear Way to Boost Your Metabolism

Lack of water can slow the metabolic rate, says John Acquaviva, PhD, assistant professor of health and human performance at Roanoke College in Salem, Va. “Since water is the body’s most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat.”

ose weight while you sleep. It sounds like a late night infomercial, but substantial medical evidence suggests dreamy links between sleep and weight. “One of the more interesting ideas that…is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body, including possibly influencing our weight,” says David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the NYU School of Medicine.

WebMD 2011

The hormones leptin and ghrelin recently brought sleep’s affect on appetite into focus. Both hormones influence our appetite, and studies show that our amount of sleep influences their production. If you have ever experienced a sleepless night followed by a day of ravenous eating, you know the workings of leptin and ghrelin.

Wait for Weights

Maximize your calorie burn by tackling cardio before weights. Cardio workouts burn the most calories, but weight training extends your calorie burn long after working out. Doing cardio first helps ensure that you achieve the maximum calorie, and ending your workout with a strengthtraining session helps ensure your post-exercise metabolism stays high.

How Sleep Affects Your Hormones

Leptin and ghrelin work as a “checks and balances” system to control hunger and fullness, explains

Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. The gastrointestinal tract stimulates appetite with ghrelin, while fat cells produce leptin to signal satiety. “When you don’t get enough sleep,” Breus explains, “it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food.” This combination sets the stage for overeating and weight gain.

Those Who Sleep Less Often Weigh More

At the University of Chicago, doctors measured levels of leptin, ghrelin, hunger and appetite in 12 healthy men who experienced two days of sleep deprivation followed by two days of extended sleep. With little sleep, leptin levels decreased and ghrelin levels increased. Not surprisingly, the men’s appetite also increased proportionally. Their desire for

high carbohydrate, calorie-dense foods increased by 45 percent. Even more provocative, in the joint research project between Stanford and the University of Wisconsin, 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin and charted their weight. Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. Doctors found the correlation that those who slept the fewest hours per night weighed the most. Most experts agree that if you want to lose weight, a good night’s sleep won’t hurt, particularly if you get six hours of sleep or less a night. You may just discover that you aren’t as hungry and that you have fewer cravings for sugary, calorie-dense foods.

Journal of Strength and Conditioning Research, 2011

Sleep it Off

Skimping on sleep may add inches to your waistline. Your blood levels of leptin, a hormone that acts as an appetite suppressant, appear to decrease when you experience sleep deprivation, according to new research. Keep leptin levels high and curb overeating and weight gain by getting at least 6 to 8 hours of sleep per night. The Journal of Clinical Endocrinology & Metabolism 2010

12 HEALTHY MAGAZINE DECEMBER 2013

Condensed from the original article by: Colette Bouchez, MD WebMD Weight Loss Clinic-Feature

8 For more information on the latest health news, go to our web site Healthy-Mag.com


SLEEP by the numbers

12 facts you didn’t know (or were too tired to think about) Edited by AUBREY MERRELL

Take Ten

Anything less than five minutes to fall asleep at night means sleep deprivation. The ideal is between 10 and 15 minutes, meaning you’re still tired enough to sleep deeply, but not so exhausted you feel sleepy by day.

8 POWER SUIT

Women who do not work outside the home were 8% less likely than all other women to get the sleep they need. Female professionals are among the most likely to get a good night’s sleep.

I

z ’s

Shifty Eyes? REM (rapid eyemovement) sleep may help developing brains mature. Premature babies have 75 per cent REM sleep, 10 per cent more than fullterm newborns. The percentage of REM sleep is highest during infancy and early childhood, drops off during adolescence and young adulthood, and decreases further in older age. The continuous brain recordings that led to the discovery of REM sleep were not done until 1953, partly because the scientists involved were concerned about wasting paper.

65% of Americans lose sleep from stress. 16% of Americans experience stress-induced insomnia.

The “natural alarm clock” which enables some people to wake up more or less when they want to is caused by a burst of the stress hormone adrenocorticotropin. Researchers say this reflects an unconscious anticipation of the stress of waking

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17 HOURS OF SUSTAINED WAKEFULNESS LEADS TO A DECREASE IN PERFORMANCE EQUIVALENT TO A BLOOD ALCOHOL-LEVEL OF 0.05%, AND YOUR PERFORMANCE DECREASES FROM THERE. DRIVING TIRED IS THE SAME AS DRIVING DRUNK – DON’T DO IT.

Exposure to noise and light at night can suppress immune function even if you don’t wake. Unfamiliar noise and noise during the first and last two hours of sleep has the greatest disruptive effect on the sleep cycle. Tiny luminous rays from a digital alarm clock can be enough to disrupt the sleep cycle too. The light turns off a “neural switch” in the brain, causing levels of a key sleep chemical to decline within minutes.

Before Thomas Edison’s invention of the light bulb, people slept an average of 10 hours a night; today Americans average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekends.

00:06:00

DRIVING UNDER INSOMNIA

LIGHTS OUT

a bump in the night SEVEN TO NINE

DUI

W I D E A W A K E Insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Research has also shown that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes.

The average number of hours of sleep we need each night. But just like any other innate characteristics, sleep needs depend on the individual. The amount of sleep you need to function best may be different from someone of the same age and gender. Teenagers need 9-10 hours of sleep per night, and their bodies produce melatonin much later at night, inhibiting them from going to bed early. Late nights = late mornings, so don’t rip on them for sleeping in.

$

IT’LL

COST

YOU

SLEEP DEPRIVATION AND SLEEP DISORDERS ARE ESTIMATED TO COST AMERICANS OVER $100 BILLION ANNUALLY IN LOST PRODUCTIVITY, MEDICAL EXPENSES, SICK LEAVE, AND PROPERTY AND ENVIRONMENTAL DAMAGE.

33

PERCENTAGE OF TIME WE SPEND (AT LEAST WE SHOULD) ASLEEP IN A LIFETIME.

For more on this topic, go to www.Healthy-Utah.com | keyword: ‘sleep.’

HEALTHY MAGAZINE DECEMBER 2013

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W O M E N ’ S H E A LT H Mark Saunders , MD | Dr. Saunders OB/GYN

drsaundersobgyn.com

V E I N T R E AT M E N T Mountain Medical Vein Center and Medspa YO G A JT, Studio Manager | BE HOT Yoga & Pilates Studio

EYE CARE

PHILLIP C. HOOPES, JR., MD

Hoopes Vision Correction Center Healthy-Mag.com/Hoopes.Jr

ORTHODONTICS

BRANDON W. FAIRBANKS DMD

YO G A Alexandra Bassett, Director | Yoga Central

Fairbanks Orthodontics

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I F YO U A R E A L E A D I N G P R O V I D E R I N YO U R F I E L D A N D W O U L D L I K E TO B E CO N S I D E R E D F O R H E A LT HY M AG A Z I N E'S P R OHEALTHY V I D E RMAGAZINE D I R E C TO R Y , P2013 L E A S E E - M A I L U S AT D I R E C TO R Y @ H E A LT H Y - M A G . CO M O R C A L L 866. 884. 32Healthy-Mag.com 58 14 DECEMBER


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New Year

DRESSING UP YOUR DIET TO MEET THE BY HEALTHY MAGAZINE

The holiday season, as the song goes, is truly “the most wonderful time of the year.” Mankind is filled with the spirit of giving and joviality abounds. People come together to share in the holiday spirit and to celebrate the year past, and the

Anyone who keeps a regular diet is no stranger to holiday weight. In fact, it’s what inspires us to make New Year’s resolutions geared toward slimming down and eating better. With all the yummy food and holiday parties, it can be quite the task to avoid gaining a few lbs., not to mention continue any good progress you’ve made with a diet and exercise regimen. Most of us simply abandon all hope of avoiding holiday weight and give in to tasty temptation, but it doesn’t have to be this way. New Year’s resolutions shouldn’t be about trying to erase the mistakes of last year, in this case the unwanted weight gain; instead they should be about new beginnings and a fresh start. With a few alterations to your holiday party plan, you can avoid the holiday pounds and power your way into the New Year with a full head of steam.

STAY ACTIVE Sure, “the weather outside is frightful, and the fire is so delightful,” but that doesn’t mean you have to avoid being active. Bundle up and go sledding, build a snowman, or have a snowball fight—whatever sounds good to you. Most of us start to pack on the pounds because we don’t keep active—we go into “hibernation mode,” if you will. If you’re going to be making your rounds at the holiday parties, don’t be afraid to bust a move. Dancing is a great way to burn some calories and have a good time while doing it.

BE A SNOB—A FOOD SNOB, THAT IS While not great advice in most situations, in this case, being a snob can really work to your advantage. One simple rule of thumb to live by during the holiday season is, “if you don’t love it, don’t eat it.” Normally, I’d be telling everyone to be open-minded and try new things, but during the holiday season the appeal to try a little bit of everything is a surefire method to pack on unwanted holiday weight. If you only eat the things you love, and limit the variety, you can avoid over eating and those unwanted lbs.

CUT OUT THE FLUFF Don’t hold back when it comes to ugly holiday sweaters, decking the halls, rocking ‘round the clock, or any part of your festive cheer. Do hold back when it comes to the appetizers, fixin’s, and other culinary fluff. If you’re going to get full, get stuffed on the main course. There are plenty of foods with cream cheese, gravy, nuts, cheese, or extra butter—all things that are sure to add more to your waistline than the meal itself. Admittedly, the fluff is tasty. If you must indulge, do so sparingly. “All things in moderation,” said Aristotle…probably. Although it’s a tad cliché, it’s nevertheless so true, especially during the holidays.

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5 Facts about Laughter

Laughing 100 times roughly equals 15 minutes on an exercise bike! Vigorous laughter increases the heart rate deepens the breathing rate, and uses muscles in the face, stomach and diaphragm.

The levels of two stress hormones, cortisol and

epinephrine

which suppress the body's immune system, will actually drop after a dose of laughter.

Sources: WebMD.com, Wikipedia

“Researchers found after watching an hourlong video of slapstick comedy that the "natural killer cells," which seek out and destroy malignant cells, more actively attacked tumor cells in test tubes. And these effects lasted up to 12 hours.”

One pioneer in laughter research, William Fry, claimed it took ten minutes on a rowing machine for his heart rate to reach the level it would after just one

minute of hearty

laughter. Don’t ditch the treadmill just yet, though. It would take 12 hours of concentrated laughter to burn just one pound of fat.

Child-400 Adult-15 For the latest in news and

On average, children laugh about 400 times a day. Adults laugh an average of 15 times a day. The message? Find your inner child and start laughing— it’s good for you!

research go to

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5

NUTRITION

5 POINTERS For Avoiding Afternoon Apathy I DON’T KNOW ABOUT YOU, BUT FEELING TIRED AND SLEEPY AFTER EATING LUNCH IS ONE OF MY LEAST FAVORITE THINGS IN THE WORLD. IT’S HARD TO KEEP YOUR ENERGY LEVELS UP UNDER NORMAL CIRCUMSTANCES; SURELY WE DON’T NEED LUNCH MAKING ALL OF US LONG FOR A NAP, DO WE? AFTERNOON APATHY OR THE POST-LUNCH DIP CAN BE A REAL DRAG, BUT IT CAN BE AVOIDED. HERE ARE A FEW TIPS FOR AVOIDING THE POST-LUNCH DIP.

2 1 GET ENOUGH SLEEP Easier said than done, I know. It also seems like the obvious answer, but the truth is that if you’re not sleeping enough or getting quality sleep, you’re likely to suffer during the daytime hours. Take an inventory of your bedtime routine and make any changes that are keeping you from a good nights sleep, your “3pm self” will thank you later.

START THE DAY OFF RIGHT—WITH BREAKFAST Breakfast has long been heralded as “the most important meal of the day.” Not everyone agrees, but there’s no denying that breakfast is an important meal. It’s hard to fit into our busy mornings (getting kids ready for school, getting to work, etc.) but it might just be worth it to find some time to grab a quick bite in the morning. Breakfast provides your body with sustained energy in the morning, helps your body regulate your blood sugar levels, and makes you less likely to gorge at lunch, which makes the post-lunch dip all the more likely.

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BY HEALTHY MAGAZINE

3

4 AVOID CAFFEINE AFTER LUNCH

WATCH WHAT YOU EAT AT LUNCH

Caffeine may be a stimulant by definition, but its probably not doing you any favors in this case. If you rely on caffeine to get you through the afternoon, you’re running on borrowed time. The better option is to drink water instead of soda or coffee. It’s better for you, and you feel better if you’re properly hydrated.

What you eat at lunch can have a big impact on your energy levels in the afternoon. Eating too much, eating fast food full of fats, sugars, preservatives and so forth, or loading up on the carbs is a recipe for a drowsy afternoon. These foods, while tasty and oh so desirable, lack the nutritional fortitude to keep you going. The solution is to eat low-carb, protein-rich foods, which are much better fuel for your body.

5 PICK A HEALTHY SNACK We’re often tempted to go for the sugary snacks to get that quick pick-me-up, but do your best to resist the urge. Eating an apple or some other healthy alternative is a great way to feel satisfied and avoid the crash after the sugar rush.

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If "ifs" and "buts" were candy and nuts, wouldn't it be a Merry Christmas? ~DON MEREDITH

5 Tips For Controlling Candy Consumption Sieze the day, not the sweets BY LINSY HUNSAKER

1. EAT MORE

You’ve heard that eating small meals frequently throughout the day can help you lose weight, but have you ever wondered why? When your blood sugar drops, your body screams, “I need calories!” Don’t wait until you’re hungry to meet your body’s needs. By then, you may not have the willpower to choose hummus over Hershey’s.

2. HAVE SUGAR

This may seem counterintuitive, but outsmart your cravings. Have the sugar your body craves by snacking on a banana or beginning your day with a fruit smoothie. You can have the sugar you want without the overwhelming guilt a candy bar inevitably brings.

3. THROW IT AWAY

Willpower is all well and good until it’s midnight and you’re craving, well, everything. Don’t give yourself the option of dipping into your secret candy stash. Get rid of all the junk and make your home a safe place. You may not choose the carrots at midnight, but at least you won’t have the chocolate either.

4. DO SOMETHING

When your candy cravings hit, as they inevitably will, give your mind something else to think about. “Take a walk” is common advice, but only effective if it actually distracts you. Do you like to go on impromptu runs, or is reading is your thing? Whatever the activity, just do what you love and show your cravings who’s boss.

5. PLAN AHEAD

It’s easy to decide ahead of time that candy is not worth it, but when it’s staring you in the face, you need another option. Never leave home without throwing a healthy bar in your purse or stashing some dried fruit in your pocket. Don’t deny your body the calories, it will just want them more; give it something else.

SOURCES: The Dr. Oz Show, WebMD, Discovery Fit and Health, The Huffington Post

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FOOD

7

Cocoa

CUSTOMIZED IDEAS

HOT CHOCOLATE is a go-to during the holidays, but how can you make that hot comfort drink your own, and make guests notice something different? For people who want something more than marshmallows and peppermint sticks, keep reading.

2. BUTTERSCOTCH TOPPING

4. GINGER

This one seems like a no-brainer. So why haven’t you tried it before?

3. A BIT OF CHOCOLATE

1. CINNAMON

Melt a bit of chocolate in your instant mix chocolate, and you’ll find the flavor improves exponentially.

Put a pinch of cinnamon in your hot cocoa to shake things up. Friends and family will be wanting the secret.

5. CHILI POWDER If you don’t believe us, just take a look at Mexican hot chocolate recipes. Our brothers down south have it figured out.

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Only if you feel daring. A strange but delicious twist.

6. PEANUT BUTTER Reese’s lovers unite around this new favorite. Just plop a little peanut butter in your steaming mug, and let it melt to create an amazing concoction.

7. MAPLE SYRUP This legendary topping does well in hot chocolate, just like it does well on a thousand breakfast foods.

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7

GMOs-Friend or Foe? I can hardly believe it is that time of year again to start thinking about New Year’s resolutions. According to the University of Scranton’s Journal of Clinical Psychology, 45 percent of American’s usually make New Year’s resolutions. More often than not, these include some aspect of health improvement. Some of the more popular health resolutions I have heard about recently include going gluten-free and/or GMO-free. A lot has been written about the gluten-free movement but less has been documented regarding the GMO-free trend. If you have strolled down the grocery aisles lately, you have undoubtedly seen “No GMOs” stamped on many foods. What are GMOs, you ask? GMO stands for Genetically Modified Organisms, which refers to any food product that has been altered at the gene level. Like humans, all organisms have genetic material. When scientists alter genetic material, or DNA, it's called genetic modification (GM). While there is still much research to be done surrounding the effects of GMOs, there is currently fierce debate amongst the health and environmental communities regarding the purported benefits and dangers of genetically engineered foods.

Proponents say GMOs:

• Vary only slightly from the original crop; only a few genes are altered. • Lengthen shelf life • Enhance taste • Inhibit proteins that create allergens • Improve nutrient content • Increase plant disease resistance, and cold/ drought tolerance • Require less water or energy for processing, in some cases • Enable production of more food for an ever-growing population. (There are currently 6 billion people in the world. This number is expected to double in the next 50 years.)

Opponents say GMOs:

• Promote proteins that create new allergens • Create antibiotic resistance leading to the reoccurrence of previously “extinct” diseases • Incubate new toxins that cause disease • Contaminate organic crops • Increase herbicide use that would lead to pollution of ground water, lakes and rivers • Elicit unknown effects on human health

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It has been estimated that as many as two-thirds of all food products in grocery stores contain genetically engineered ingredients. Unless you buy exclusively organic, you will likely bring home foods that contain genetically modified ingredients. The most commonly genetically modified foods include: corn, rice, wheat, squash, potatoes, cotton, soybean, alfalfa, canola, tomatoes, sugar beets and chicory. The United States does not currently mandate that food manufacturers label products as GMO or GMO-free. Many companies are, however, voluntarily doing so due to consumer demand.

ABOUT THE AUTHOR Brooke Kittel

Certified Personal Trainer Emphasis: Weight loss management, functional training, program design for rehabilitation

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6 EXERCISE

6 STEPS to Make Your Workout Give Back

BY TAYLOR SMITH

IF YOU’VE MANAGED TO BE A COMMITTED GYM-GOER WITH ANY SORT OF CONSISTENCY, ALLOW US TO BE AMONG THE FIRST TO CONGRATULATE YOU. IT’S NO SMALL FEAT. IT’S HARD WORK MAKING THE GYM A CONSISTENT PART OF YOUR LIFE, AS ANY GOOD GYM-GOER KNOWS, AND EVEN ON THE BEST DAYS IT CAN BE HARD TO FIND THE MOTIVATION TO KEEP GOING. WORKOUTS CAN BE FUN AND REWARDING— IF WE FOLLOW SOME SIMPLE STEPS TO HELP US GET MORE THAN JUST A SWEAT OUT OF OUR WORKOUT. HERE ARE SIX STEPS THAT’LL MAKE YOUR WORKOUT GIVE BACK.

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FIND YOUR JAM (And by jam, I mean song, not the tasty toast spread) Music is an obvious choice, I know; yet many us underestimate the power of a song. Sure, the gym has music playing over the loud speaker—much of it good workout music, but what if you’re not feeling the vibes? Bringing your own music, complete with a few songs that are sure to get you pumped up, is a great way to get through the really tough parts of your workout. Having the right tune can get you through that last half mile on the treadmill or through that last brutal rep on bench. I don’t know about you, but I look forward to listening to new music. Admittedly, I’m a bit of a fiend for new music, but knowing that I’ll get to listen to a new album or a new song at the gym makes it a lot easier to get myself there.

CHANGE IT UP Whether you’re a seasoned gym veteran or a rookie recruit, variety in your workout is key. You can’t keep doing the same things over and over and over. It gets boring, not to mention you’re probably not making the progress you think you are. Try switching it up. If you spend a lot of time on the treadmill for your cardio, try a session on the stair climber. If you like lifting weights, find different exercises every three to four weeks. Changing up your regimen will not only give you better results, but it keeps things interesting. Don’t be afraid to try new things. If you love Zumba but you’ve done it for a while, give yoga a chance. Try kickboxing. Who knows? You may find something you like even more than Zumba, and if not, you’ll have a newfound appreciation for your favorite class!

CHANNEL THE STRESS Everyone works out for different reasons. Some just want to be healthy, others want to look good naked; whatever it is that gets you to the gym, it’s a good thing. It is, however, easy to lose sight of those reasons, especially if you’ve already accomplished a lot at the gym. One thing that seems to remain a constant in our lives is stress. Work responsibilities, relationship angst, or a troublesome boss can actually be great fuel for the gym. If you’re on the treadmill or the bike, tap into the aggression. Working out is a healthy outlet for the stress and anger that we all feel from time to time. Work it out with the weights or blast it away with a killer cardio session.

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FIND A FRIEND Ask anyone who works out regularly—it’s so much easier when you go with a friend. Not only do you have some good company, a friend will keep you motivated with some healthy competition and accountability. If you’ve been going to the gym by yourself and you feel your motivation dwindling, ask a friend to come with you. An experienced gym friend can be a great resource, especially if the gym is unfamiliar territory. They can introduce you to new workouts and explain foreign equipment, all of which can give you the tools for real workout success.

HAVE A PLAN This goes hand in hand with the other steps, and is twice as important if you’re new to the gym. Getting to the gym is half the battle; the other half is what you do with your time there. If you go with a plan you can avoid wandering and grazing. Successful workouts are made up of equal parts hard work and smart work. Rather than doing a little bit of everything, try focusing on two muscle-groups and work ‘em hard. Devote the next day to cardio and follow that up with a new set of muscle-groups. That’s just a basic outline and the workouts you do to target specific muscle groups are totally up to your discretion. Pick exercises you like and then repeat this process for great results. Don’t forget to change it up after a couple weeks.

PICK YOUR TIME Finding the time to workout can be tricky. With work, families, and extracurricular activities time can be limited at best. You’ve got to pick your moment. This is easier said than done, but avoid peak hours, if at all possible. Knowing that the gym is going to be a zoo is often a deal breaker. No one wants to fight for equipment, wait in line, or feel rushed. If you can manage a trip to the gym during non-peak hours, you can have a more successful workout. Furthermore, try mixing things up if you go at the same time everyday. If you try to go after work, but often let that trip slip by, see if working out in the morning doesn’t give you more energy and more motivation.

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EXERCISE

STRENGTH IN NUMBERS WORKING OUT IN A GROUP CAN BE A GREAT MOTIVATIONAL TOOL FOR REACHING NEW FITNESS HEIGHTS. BY HALLI TINTI

Waking up at the crack of dawn to fit in a run, dragging yourself to the gym after a long day of work, or popping in a Zumba DVD with only a figure on the TV screen to keep you company can be lonely.   Getting in shape can make you feel lonesome, especially when you’re just starting out and may have little to no motivation whatsoever!   Hillary Galyean, Certified Personal Trainer and Group Fitness instructor at the Sportsplex in Kaysville, Utah says working out doesn't have to be lonely. In fact, going at it alone may be the reason you haven’t quite hit your fitness peak.   “Group fitness keeps people coming back for more,” states Galyean. “Even the ‘back row-joes’ who avoid attention love to tear it up in a step class. “  

HERE IS WHAT KEEPS THEM COMING BACK 1. Working out in a group setting increases the energy in the room so people are more likely to reach peaks they've never hit on their own. 2. Group fitness classes are generally designed so that anyone and everyone can attend them. There are usually 3 levels of fitness: beginner, intermediate and advanced. Your group fitness instructor is trained and dedicated to making everyone feel successful and challenged.  3. When working in a group setting, you get to know your team around you and your team and instructor will literally hound you for not showing up, at least if they are a good group. 4. Group fitness classes are created by professionals who know how to safely and effectively work out your body.

5. Group fitness instructors should coach the proper form and technique so you get the best results possible!       If group fitness classes aren’t your thing, there is always an option for small group training or a personal trainer. “Group and personal training provides the personal accountability with a personal trainer,” says Galyen. “In addition, most gyms offer customized nutrition plans, team events and all the accountability one needs to be successful!” And lastly, if you’re not ready to pony up the cash for a personal trainer, finding a friend to take walks or a bike ride with may just be what the doctor ordered. Group training is a way of making personal training affordable—the only difference is you train with a team, rather than one-on-one! Having that valuable support system will keep you on the ball.   Think of group fitness, or working out with a friend as power in numbers. We all know that misery loves company, and there’s no better way to sweat and be miserable then with a buddy. However you look at it, know that the support you choose for your fitness regime will help give you that extra boost you need to become a fitter more energized you.   For more tips on the benefits of group fitness verses working out alone, you can find Hillary Galyean at www.sportsplexgyms.com

 

“Group fitness keeps people coming back for more.”

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your beauty

Beauty in all it’s

Splendor WRITTEN BY: PAMELA H. HANSEN

Finding peace in the mirror. The quest for a healthy body image. A LOT OF UNHAPPINESS RESULTS from agonizing over our physical appearance. But if we are able to see the divinity inherent in our wonderful mortal bodies, we can find a serenity and peace that eludes those who are caught up in the world’s obsession with the so-called ideal body. SOCIETY’S OBSESSION with the ideal body is evident in the world around us. Popular magazines, television, the Internet, and billboards all celebrate the beauty of the ideal human body. And the ideal body image portrayed is so attractive and enticing that we want to believe the message: looking like those models is necessary for acceptance, success, and happiness. THE REALITY IS that except for the relatively few women who look like that “naturally,” the rest of us come up short to some degree. And without spending inordinate amounts of time and money to achieve such a body, or without submitting to extensive cosmetic surgeries, we are never going to have what the world defines as an ideal body. Most of us would have to give up so much in other areas of our lives to achieve the ideal appearance that our lives would quite literally fall apart.

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BUT THAT ISN'T TO SAY we shouldn't spend time and effort to ensure a healthy lifestyle. There are aspects of our appearance that we can and should seek to change. Much of the information provided by knowledgeable sources can be helpful, but if we only pay attention to what the world says, we can easily get distracted by an impractical and futile quest. Focusing on worldly achievements and acceptance has never been the way to true happiness, and an obsessive discontent with our physical appearance can lead to unhappiness and despair. ONE OF LIFE'S MOST DIFFICULT MARATHONS for womenyoung and not so young-is that of forming a healthy body image spiritually and intellectually and then physically achieving a body to match. As with actual marathons, this marathon can be demoralizing at times and exhilarating at others. For many of us, this marathon is all about making changes- changes in outlook, attitude, and behavior. "The truth is that loving oneself-and one's body-is a discipline all its own. It means challenging the images that the fashion industry has foisted on us. It means ignoring the voices that tell us that being healthy is a distant second to being thin" (Anne Ream, Chicago Tribune, 2007, chicagotribune.com/news/opinion). How do we know when it’s working? I’ve found that as it gets easier to make time to exercise, the more desirable it becomes to eat healthy and spend time reading the scriptures. The resulting peace is sweet to experience, and that reinforces our determination to continue to take care of ourselves. When I quit making excuses and actually look forward to how I’ll feel after a workout or a healthy meal, I not only feel better physically and emotionally, but I know that I am taking good care of this wonderful gift God has given me.

The truth is that loving oneself-and one’s body-is a discipline all its own. - Anne Ream

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your beauty

Hot date for the

holidays? Tis the season for parties, festivities and yes, even dates. Here are 3 simple things you can do now to help you look better tonight.

Is a

total overhaul possible in, say, 12 hours?

W

ell, no. You can’t seriously drop pounds, lose inches or sculpt muscles in just one day. But you can use the following quick-fix tactics to look better and bolster your confidence.

1. Put in a little extra oomph in your cardio. Just for today, do 10 extra minutes of cardio at about 10 percent above your typical workout intensity. While this won’t affect the short-term poundage picture all that much, you’ll burn more calories than usual and you’ll feel better about yourself. Bonus: High intensity exercise, combined with lovey-dovey emotions, should minimize your appetite.

2. Perk up your posture. Good posture makes you appear 10 pounds thinner than you actually are. For a longer, leaner look in an instant, try this Wall Roll-Up: Stand with your back against a wall and your feet a comfortable distance from the

32 HEALTHY MAGAZINE DECEMBER 2013

wall, heels together and toes apart. Pull your abs in, and gently press your entire back, including your neck and shoulders, into the wall. Let your arms hang down at your sides, loose and relaxed. Drop your chin to your chest, and then peel your neck off the wall, followed by your shoulders, then your upper back, then your middle back, and then your lower back. Keep your tailbone and your butt against the wall. Hang forward a moment and then slowly reverse the movement, pasting your entire spine back onto the wall until you have returned to the starting position.

3. Pump up pre-date. Right before your date, do a couple sets of push-ups and biceps curls. This will pump blood into your muscles, making them appear more buffed and toned than they actually are. The special effects should

last for an hour or two. Trust me, this works. Men have been using this trick for centuries. Finally, relax. We women tend to place far more importance on our physical imperfections than men do. They’re generally pretty happy if we just show up! Source: iVillage.com. Used with permission

Today I see beauty everywhere I go, in every face I see, in every single soul, and sometimes even in myself.

-Kevyn Aucoin

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beauty tips

Humanity

Beauty from within Written By AUDREY HEPBURN

People, more than things, have to be restored, renewed, revived, reclaimed and redeemed; Never throw out anybody. Remember, If you ever need a helping hand, you’ll find one at the end of your arm. As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.

Hair

For beautiful hair, Let a child run his or her fingers through it once a day.

EYES

For lovely eyes, seek out the good in people.

LIPS

For attractive lips, speak words of kindness.

The beauty of a woman is not the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. True beauty in a woman is reflected in her soul. It is the caring that she lovingly gives, the passion that she shows. And the beauty of a woman only grows with passing years.

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Poise

For poise, walk with the knowledge you’ll never walk alone.

©Daniel Sroga | Dreamstime.com

Beauty

Figure

For a slim figure, share your food with the hungry.

HEALTHY MAGAZINE DECEMBER 2013

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Marie Osmond

Co-Founder of Children's Miracle Network Hospitals Marie Osmond is a co-founder of Children’s Miracle Network Hospitals. In addition to hosting the annual Telethon, Marie continues to make appearances on national and local television shows and at sponsor events to share the important work of children’s hospitals. From her top selling line of dolls on QVC, to her fabric line, to donating all of the proceeds from her first inspirational album “I Can Do This,” Marie continues to be generous in her support.

The Osmond family has been involved with Children’s Miracle Network Hospitals since its inception in 1983. The charity, which began as a telethon housed in the Osmond studio, has since grown into a leading children’s charity.

36 HEALTHY MAGAZINE DECEMBER 2013

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A PHIL ANTHROPIC

PHENOMENON Why Children’s Miracle Network Hospitals Has and Will Continue to Uplift the Nation’s Young

WRITTEN BY MICHAEL RICHARDSON

US News & World Report ranked the American children’s hospitals for 201314, and recognized 10 as being on their “Honor Roll” for receiving high marks in multiple categories of pediatric care. One thing all these hospitals have in common is that they’re member hospitals of Children’s Miracle Network.

CMN Hospital’s success for the last 30 years comes from a number of things, one of which is that hospitals can spend the money they receive wherever they see the greatest need. The local decision making means the money goes where it is needed, which doesn’t always happen in the field of philanthropy.

Children’s Miracle Network Hospitals (CMN) founded in Utah and based in Salt Lake City, is a decades-old organization that is among the most effective American philanthropic bodies in the United States, leading the charge for better childrens medical care at local and national levels. Their unique approach to giving, combined with a precise understanding of need, make CMN Hospitals a powerful force in the world of pediatric medicine.

Wolfson Children’s Hospital in Florida, for example, used CMN Hospitals funds to purchase a “premie” transporter. John and Luke Edwards, 6, each weighing under three pounds at birth, benefited from this purchase, and are alive and well today. Shodair Children’s Hospital in Montana used CMN Hospitals funds to help start Shodair’s Medical Genetics Program. Landen Phillips, 5, who has a rare combination of diseases, got his diagnosis at this center. The Barbara Bush Children’s Hospital in New Hampshire uses CMN Hospitals funds to support their pediatric oncology clinic. Alex Anderson, 12, has leukemia, and was treated there.

In 1983, Marie Osmond, John Schneider and others founded the organization, and launched a telethon from Orem, Utah, which raised $4.7 million. Now, more than $300 million is raised annually for 170 member children’s hospitals across the nation, and CMN Hospitals is the largest children’s charity of its type in North America. “We were excited by that start, but knew it was just the beginning,” Osmond says.

The millions of dollars donated go towards the purchase of needed pediatric medical equipment, finding cures and providing child-friendly environments for kids undergoing treatment. They go towards paying for uninsured care, towards building children’s hospitals and attracting quality pediatric specialists.

Children’s Miracle Network Hospitals are filling a need, explains John Lauck, President and CEO, by supporting child medicine. Children’s hospitals are a relatively new phenomena of the last 30-40 years, a phenomena spurred by the discovery of an important medical truth: children should not be treated as adults. “What the medical science didn’t appreciate then, that it appreciates now, is that children are not little adults,” Lauck says. “They are in fact very unique.” Lauck gives morphine as an example, which is a powerful treatment for pain. It was, for years, used on infants and adults alike, until researchers discovered that morphine doesn’t treat pain in infants at all. Cancer is another field where treatment differs tremendously by age. “Every year they’re discovering new things about how to treat cancer in a 3,7, 9 year old,” Lauck says. “There may be 3 different kinds of treatment. For adults, it might be the same for all ages.” These discoveries about how to care for children mean the need for new

continued on page 32 >

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HEALTHY MAGAZINE DECEMBER 2013

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>continued from page 29 protocols, new drugs and different approaches to medicine, all of which are needs children’s hospitals hope to meet. “Whenever I visit one of our member hospitals, I do so with hope and encouragement — knowing that we just might find a cure for cancer or fund the needed equipment to make surgeries less painful and more precise,” Osmond says. According to Lauck, CMN Hospitals fills many gaps left by other philanthropic organizations. Over the decades, CMN Hospitals and their iconic Miracle Balloon have teamed up with the nation’s largest corporations, like Walmart, IHOP and Kroger. Why are these businesses so eager to join? Lauck says it’s because corporations have an increasing desire to be socially responsible, and because the CMN Hospitals structure makes the impact locally felt. All money raised by partners in Utah, for example, goes to Primary Children’s Hospital in Salt Lake City. “We are a national charity in terms of awareness, but we’re really not a national charity in terms of impact,” Lauck says. “We are local in our impact.” Despite their success, CMN Hospitals sets their goals high, and has some hurdles to overcome. They asked their member hospitals how much money they would collectively need donated in 2022 to function and fulfill their roles to children in their communities, and the answer was a staggering $1 billion.

Lauck says some of these hospitals have stated they will close their doors without charitable funding. Many of these children’s institutions are notfor-profit, and run at a deficit, for various reasons. A central issue is that children’s healthcare is simply not as profitable as adult medicine. And many Americans are hesitant to donate to children’s medicine, with a growing distrust in the healthcare industry, and hospitals specifically, with rumors of tendollar Band-Aids and the like. Surveys show that 2/3 of America does not believe or is not aware that their local children’s hospital needs financial support. In another survey, people were asked what local children’s charity they would give to if they had a dollar to give. Children’s hospitals were surprisingly low on the list. Lauck and CMN Hospitals have a plan in place to increase awareness and be better at what they do. And from the sound of it, lives could be saved based on how well they do. Part of their plan is finding ways to expand the demographic of who donates. One inspiring group of video game players organized an event called Extra Life!, which is a gaming marathon dedicated to raising funds for CMN Hospitals. 2013’s event alone raised just under $4 million. CMN Hospitals questions established ideas about giving, like who gives, the best ways to give, and effects of giving. Their answers are making a difference.

OTHER UTAH ORGANIZATIONS YOU SHOULD KNOW ABOUT Park City

FRIENDS OF ANIMALS UTAH

Salt Lake City

Provo

FOOD AND CARE COALITION

MENTORS INTERNATIONAL

This organization has found homes for 12,000 pets. Each week, FOAU’s staff visits animal shelters throughout Utah and rescues healthy adoptable dogs and cats, many from these shelters’ euthanasia lists.

People Helping People is dedicated to reducing the number of children living in poverty by teaching lowincome women, primarily single mothers, how to earn an adequate income through stable employment that pays a living wage. About 2,500 people are impacted annually.

Their goal is finding suitable housing, teaching financial accountability, facilitating an elevation in personal morals and values, and helping each patron achieve their full potential.

This organization works to improve lives in the Philippines (Manila, Cebu and Davao), and Guatemala, Peru, El Salvador and Honduras through microloans.

38 HEALTHY MAGAZINE DECEMBER 2013

PEOPLE HELPING PEOPLE

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WHY to WORK on NOT WORKING THE POWER OF DOING NOTHING CONSTRUCTIVE WRITTEN BY MICHAEL RICHARDSON

40 HEALTHY MAGAZINE DECEMBER 2013

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For those feeling guilty looking for leisure activities, it is time to reevaluate your feelings. Trying to make every moment of life constructive and productive can be destructive.

I

n southern, central and eastern Africa the word for Westerner is “mzungu,” which comes from Swahili words meaning “to go round and round.” Americans work more hours per year and have fewer vacations than the rest of the world, and the trend seems to be growing. How often do we “go round and round” without really stopping? While it’s great to be productive, going round and round brings stress levels that carry a price not paid with money, but with our bodies. Learning how to be still in body and mind can mean more energy, less chance of chronic illness and greater mental productivity.

LIFESTYLE STRESS

Stress arises when you encounter a problem and perceive yourself unable to cope. The physiological response, triggered by the mind, makes our bodies release hormones that speed up our heart rates and breathing and make our muscles tense. It’s like what happens to a camper who stumbles upon a bear. The camper sees the bear, senses being completely outmatched and becomes stressed, with all of the physiological changes included. The camper is now ready to fight or flee in a way he wasn’t just seconds before. Today, the bears we stumble upon are unexpected deadlines, keeping up with children’s activities and public speaking, among a thousand other things.

continued on page 42>>

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> continued from page 41 But our challenge is different than the camper’s. An escaped camper can relax, and his body goes back to normal. Escaping stress is seemingly impossible for some people living modern lifestyles. And if we don’t escape, the consequences are heavy, because our bodies cannot take sustained episodes of stress. Under stress, our bodies are using stores of energy, stores that run out.

CLOCKED IN Americans work more hours than most countries, and we also spend more of our GDP on healthcare (about 16 percent).

COINCIDENCE? In part, yes. But the work-health relationship isn’t one to sniff at. France spends about 3.5 percent of their GDP on healthcare. They also have a 35-hour work week.And French policy-makers say this actually boosts productivity, and doesn’t hurt it.

THE PAIN OF PRESSURE

Losing energy is just one consequence. Stress and lack of rest that come from our work-centered lifestyles have proven health consequences, according to cardiologist Amanda Donohue, DO, of the Jordan Valley Medical Center in Utah. “In general, avoidance of stress is better for your heart,” she says. “And, if you are already eating unhealthily, leading a sedentary lifestyle or have high blood pressure, diabetes or high cholesterol, prolonged stress can even trigger heart attacks.”

WHY TO AVOID STRESS AND RELAX There are dozens of reasons to let go of stress. Here are some of the potential symptoms of stress.

• • • • • • • • • • • • • • • • • • • •

Raised heart rate High blood pressure Raised blood coagulation Increased ventilation Raised blood glucose level Tired Difficulty sleeping Muscle tension Indigestion Constipation Diarrhea Headache Difficulty concentrating Worrying tendency Impatient, feeling irritable, quick to anger Increased consumption of alcohol, tobacco, food Loss of appetite Restless Loss of sexual interest Accident prone

42 HEALTHY MAGAZINE DECEMBER 2013

FIGHTING STRESS… PEACEFULLY

So should we all stop working? Certainly not. A sedentary lifestyle is probably worse than a busy one. Avoiding stress does not equate to sitting on the couch all day eating potato chips. Furthermore, stress can be caused by boredom, as some become stressed when coping with the situation of having nothing to do. Donohue says it is important to learn how to relax in healthy ways. “It can be in the form of exercise, be it walking, hiking or playing a game of softball, or just spending time with friends and family,” she says. “Learning how to relax is just as important as exercising.” As early as 2,500 years ago, people were learning to value not working. Herodotus, a Greek historian from the 4th century B.C. wrote, “If a man insisted always on being serious, and never allowed himself a bit of fun and relaxation, he would go mad or become unstable without knowing it.”

But exactly how to relax is the challenge. Perhaps the first step is to realize that it is no sin to turn your motor off. One of the most basic of all relaxation techniques, but also one of the most applicable, is breathing. Rosemary Payne and Marie Donaghy explain some techniques in their book Relaxation Techniques: A Practical Handbook for the Health Care Professional: 1. Breathing should occur at your natural pace. 2. Breathing should be thought of as “letting air in,” rather than “taking a breath.” 3. The transfer between inhalation and exhalation should be smooth. 4. Breathing through the nose is better. Nasal passages both filter and warm the air. 5. Artificially deep breaths should not be repeated in close succession. It can lead to hyperventilation. For some, breathing different isn’t enough. A modification of lifestyle is needed. The first step in finding ways to relax, for those deep in the quicksand of stress, is to realize what exactly causes your personal stress and how you currently cope with stress, according to Health.com. A stress journal works well. Once you understand yourself, then it’s time to make changes specific to your situation.

CHANGES

• Adjust time and attention given respectively to work, family and play. • More sleep. • Better eating habits. • Find and utilize family and friend relationships. • Don’t do stuff just to do stuff. • Don’t equate success with being busy. Add this to your “to do” list: work on not working. Your body and mind will be grateful.

RIGHT NOW CHANGE DOESN’T HAVE TO BE A DRAWN OUT PROCESS. HERE IS WHAT YOU CAN DO RIGHT NOW.

• Meditate • Stop and look around you • Show love to someone • Listen to music • Think of something positive, and hold onto it

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My Orthopedic Care.

My Healthy Future

Davis Hospital and Medical Center’s orthopedic care provides a wide range of treatments for sports injuries. • Total joint replacement surgery

• Muscle strains, sprains, and cramps

• Partial joint replacement surgery

• Frozen shoulders and joint pain

• Ligament reconstruction

• Sprained or twisted ankles

• Arthroscopic treatment

• Achilles tendon injuries

• Hip and knee arthroplasty

• Rehabilitation

Call 866-431-WELL (9355) for a physician referral.

1600 W. Antelope Dr., Layton, UT 84041 | DavisHospital.com | 801-807-1000 West 5600DECEMBER South, 2013 Roy, UT 84067 | DavisHospitalRoy.com | 801-896-5600 44 3451 HEALTHY MAGAZINE

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ACL Injuries Are on the Rise What are the treatment options?

Our best option is typically reconstruction of the ligament with either a donor tendon from the patient’s own

B. Thomas Waston, MD

surrounding structures, like the hamstring or patellar tendon, or from a cadaver tendon, which is called an allograft. The allograft tendon reconstruction has gained much popularity over the past several years. Many prominent quarterbacks have had a successful outcome when using these tendons for their reconstruction. In fact, one recent

The number of anterior cruciate ligament (ACL) injuries

study reports that there is a higher level of function for their

keeps rising each year. Every weekend as I watch high

patients with successful allograft reconstructions. Some

school, college and professional football, I am astonished

drawbacks of the procedure include increased time for

at how many athletes tear their anterior cruciate ligaments.

incorporation of the tendon, a re-rupture rate of 15-17% and

This all-too-common theme also occurs at soccer fields,

a small risk of disease transmission.

basketball courts and other sports venues. According to the American Orthopedic Society for Sports Medicine, about

The use of a patient’s own tendons is usually the

150,000 ACL injuries occur in the United States every year.

recommended option, either from their hamstring tendon or

Unfortunately, a successful return to one’s preferred sport

the center portion of their patellar tendon. These areas tend

can be very difficult and unpredictable.

to lead to good incorporation of the tendon, but there can be problems with graft harvest including fractures, tendonitis,

Current treatment options include therapy for non-surgical

scar formation, nerve dysfunction and difficulty kneeling.

rehabilitation or surgical reconstruction for many athletes desiring a return to sports that require a stable knee.

Additional research continues to be done on ACL

Repairing the ligament has been tried in the past but has been

reconstruction and our ability to restore function and return

unsuccessful. New studies are being done that are trying to

athletes to their desired sport has improved. My experience

create an environment that would allow a repaired ligament

from having done hundreds of these procedures has enabled

to heal itself without the use of a donor tendon or ligament.

me to discuss and help match the best treatment and graft

Though these are promising, they are not successful enough

choice for each situation.

to change our current treatment.

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For more information or to schedule an appointment call 866-431-WELL (9355).

HEALTHY MAGAZINE DECEMBER 2013

45


WELLNESS

THE OBESIT Y-DEPRESSION CONNECTION It’s Complicated WRITTEN BY TAYLOR SMITH

OBESITY IS RAPIDLY BECOMING A VERY SERIOUS PROBLEM IN THE UNITED STATES AND ACROSS THE WORLD. SO MUCH SO, THE WORLD HEALTH ORGANIZATION PREDICTS THAT OBESITY WILL BE THE NUMBER ONE CAUSE OF DEATH BY 2020 (THAT’S JUST A LITTLE OVER SIX YEARS!) STATISTICS LIKE THIS, ALONG WITH AN INTENSE MEDIA SPOTLIGHT, MAKE US PAINFULLY AWARE OF OBESITY’S LONG-TERM HEALTH RISKS TO OUR BODIES. WHAT MANY OF US DON’T KNOW, HOWEVER, IS THAT BEING OBESE OR OVERWEIGHT CAN ALSO BE DAMAGING TO OUR PSYCHIC HEALTH.

But it shouldn’t come as a surprise. We’ve known for years that there are numerous health complications and serious medical repercussions that result from being overweight or obese, such as diabetes, cardiovascular disease, stroke, and hypertension to name just a few. Mental health is simply another potential casualty of obesity. Sedentary lifestyles made all the more comfortable and convenient by the headlong march of technology, alongside destructive trends in food consumption and manufacture, joined with genetic proclivities and biological influences all make for a deadly combination of dynamics contributing to the rise of obesity around the world. Having a BMI over 30 can increase the risk of depression by 50 to 150 percent, according to the

46 HEALTHY MAGAZINE DECEMBER 2013

BMI over 30 can increase the risk of depression by 50 to 150%

Health Behavior News Service, a part of the Center for Advancing Health. This remarkable statistic is most likely rooted in societal factors, more so than any physiological elements. Feeling like their lives are spiraling out of control, feeling uncomfortable or ostracized in public, or issues with body image could all contribute to the increased likelihood of depression in overweight or obese people. Furthermore, people with obesity suffer discrimination in multiple settings including both employment and social situations. The link between depression and obesity is an interesting one. For starters, there appears to be little data to suggest that depression leads to increased rates in obesity, although the possible overuse of food for emotional coping may contribute. However, good selfcare, in particular exercise has been shown to improve depression in both non-overweight and overweight

Healthy-Mag.com


populations. Many, like Dr. Martin Binks, Associate Professor of Nutritional Sciences at Texas Tech University and Secretary Treasurer of the Obesity Society and the Obesity Society, are committed to raising awareness about the growing rates of obesity in the US and around the world, and to assist people in accessing the many reputable treatments that are available. Unfortunately many of the consequences of excess weight are not well understood by the public. Awareness is key. “We have pretty clear evidence that there are higher rates of depression in overweight people and obese individuals than the general population,” says Dr. Binks.

“We have pretty clear evidence that there are higher rates of depression in overweight people and obese individuals than the general population.”

Dr. Binks, who has years of clinical and academic experience exploring the consequences of obesity, says there is a need for awareness for the medical and psychosocial consequences of obesity. Too often people assume that attempts at promoting weight loss are driven by simple vanity, a veiled endeavor to make people conform to some arbitrarily determined “ideal” weight. The reality is that most people lose weight to preserve their physical and mental wellbeing, vanity being a non-factor. “You don’t have to hate your body to want to be healthier,” says Dr. Binks. “One of the problems in this society is that we’ve been looking for a the quick, nutrition only, fix to obesity.” To deny the link between obesity and mental health is a shortsighted mistake. To focus only on the physical aspects of weight loss, without giving thought to the psychosocial contributors and consequences for obese individuals, would be further folly. There is clearly a connection between obesity and the human psyche. Research has now demonstrated a direct biochemical connection between the fat cell, the biochemicals released by fat tissue and a direct effect decreasing serotonin levels “the antidepressant hormone” in the brain. Losing fat weight produces a reduction of fat tissue biochemicals allowing an increase in serotonin levels thereby decreasing or resolving depression. “We are able to take many if not most of our patients off antidepressants,” reports W. Allen Rader, Medical Director of Idaho Weight loss in Boise. Ideally, treatment for obese individuals would include much more than an overhaul to their diet and exercise regimen, although these two things play a large role in the treatment of both obesity and depression. “We also have data that says that depression tends to improve with weight loss and/or healthy behavior. There is some good data that shows that depression can improve by participating in physical activity, making better nutritional choices, and so forth. Both nutrition and physical activity is part of the sense of gaining control over something that you considered to be out of control—in this case your weight,” said Dr. Binks. Overcoming obesity and all its deleterious side effects, is a process—one that we must commit to as a society. Understanding all the potential dangers, both physical and mental, that unhealthy lifestyles present is the first step in the process of preventing and appropriately treating obesity.

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She gets her hair from her mom. Her eyes from her dad. And her drugs from her grandma’s medicine cabinet. 1 out of 5 Idaho students report taking a prescription drug without a physician’s prescription at least once during their lifetime

BE AWARE. DON’T SHARE.

For more information go to LockYourMedsIdaho.org TM

Sponsored by the Idaho Prescription Drug Abuse Prevention Workgroup, contact (208) 854-3040 48 HEALTHY MAGAZINE DECEMBER 2013

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Terry Ring Silver Creek Outfitters

50 HEALTHY MAGAZINE DECEMBER 2013

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“SelectHealth did what our previous insurance company couldn’t, or wouldn’t do. They actually brought our costs down and have a plan to keep them stabilized. This helps a small business like ours keep good people.” The alliance between St. Luke’s and SelectHealth is raising the bar for healthcare in Idaho. Our simple mission—to provide better care and coverage at a lower cost—is being fulfilled every day for small businesses like Silver Creek Outfitters. To find out how we can improve the health of your business, click or call today. Visit our site:

Call Toll Free:

selecthealth.org

855-442-0220 or contact your broker

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HEALTHY MAGAZINE DECEMBER 2013

© 2013 SelectHealth and St. Luke’s. All rights reserved. 2623 11/13

51


The reason for the

SEASON

Davis County Sheriff's Search and Rescue dcsar.org This organization was established more than 40 years ago, provides the citizens of Davis County with professional search and rescue services free of charge, 24 hours per day, 365 days per year. This 35 member all-volunteer team responds to calls for assistance in the mountains and waterways of the area.

Highlighting honorable charities in the area and how they're making a B Y C H A R I T Y- C H A R I T I E S . O R G

Deseret International Foundation

deseret-international.org It's a medical charity made up of a local team in each country, to assist people in tailoring their program so as to utilize their strengths and resources.

Dixie Care and Share

dixiecareandshare.org The facility creates a way to bring together community resources to operate food banks and emergency shelters in St. George and Hurricane.

Eye Care for Kids

eyecare4kids.org During the past nine years, the organization has administered humanitarian relief to nearly 20,000 visually impaired, lowincome children and underserved families by providing professional eye care. Their goal is to help restore every child’s vision.

In light of the holiday season, we are reminded about giving back. Whether it is in our own community, our country, or the world, we are reminded of the individuals who may not be as fortunate as us. This season, find ways to pay it forward. American Red Cross

redcross.org For more than 100 years, the American Red Cross in Utah has been proudly serving this community, constantly changing and adapting to meet the needs of the constituents throughout the state.

Big Brothers Big Sisters

bbbs.org Big Brothers Big Sisters is the oldest, largest and most effective youth mentoring organization in the United States.

Bikes For Kids Utah

bikesforkidsutah.com This non-profit organization, formed in 2006, provides disadvantaged children with free bicycles on an annual basis. The main focus is to provide disadvantaged children with a positive education learned through owning and riding a bicycle.

52 HEALTHY MAGAZINE DECEMBER 2013

Bountiful International

bountifulinternational.org Bountiful International is an organization dedicated to providing life-enhancing opportunities to needy children in India, Haiti and other third world and developing countries.

Boy Scouts of America, Trapper Trails Council

trappertrails.org The mission of the Boy Scouts of America is to prepare young people to make ethical and moral choices over their lifetimes by instilling in them the values of the Scout Oath and Law.

Children's Miracle Network

childrensmiraclenetwork.org This network of hospitals impact the lives of more children than any other children’s organization in the world and provide state-of-the-art care, life-saving research and preventative education for children.

CHOICE Humanitarian

Family Support and Treatment Center

choicehumanitarian.org CHOICE Humanitarian's goal is to end poverty by focusing on sustainable village development. Their goal is to connect motivated villages to resources and tools to change lives.

utahvalleyfamilysupport.org Child abuse prevention and treatment remains the agency’s primary mission. While child abuse and neglect issues are the primary focus of therapy, treatment services have been expanded to serve victims of all types of trauma and their families.

Coins for Kids

coinsforkids.net Coins for Kids is dedicated to providing Christmas for disadvantaged children in the Washington County area of Southern Utah.

Fourth Street Clinic

fourthstreetclinic.org Fourth Street Clinic is a nonprofit organization dedicated to providing high-quality primary health care and support services to people currently living without a home. Patients are either living on the streets, living in a shelter, living in a treatment or halfway house, living with friends or family but not paying rent, transitioning out of homelessness, or exiting jail or prison.

Crossroads Urban Center

crossroads-u-c.org Crossroads Urban Center is a nonprofit, grassroots organization that assists and organizes low income, disabled and minority Utahns to meet basic survival needs and to address essential issues affecting the quality of life.

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Friday’s Kids Respite

fridayskids.org With the help of numerous people, including local state government employees at the Division for Services for People with Disabilities, Friday’s Kids was founded, and families of children with special needs in Utah County now have a safe, fun recreational program for their children.

Habitat for Humanity of Weber and Davis Counties

habitatwd.org The goal of Habitat is to partner with low-income families to help them build or renovate their own homes. Since 1976, more than 300,000 homes have been built in over 100 countries. These homes in turn provide shelter for over 1.5 million people.

Huntsman Cancer Foundation huntsmancancerfoundation.org Huntsman Cancer Foundation’s sole purpose is to fund the mission of Huntsman Cancer Institute: to understand cancer from its beginnings, to use that knowledge in the creation and improvement of cancer treatments, to relieve the suffering of cancer patients, and to provide education about cancer risk, prevention and care.

In Our Own Quiet Way

quietway.org This global non-profit organization is dedicated to helping impoverished or underdeveloped regions around the world develop practical, long-term solutions.

International Aid Serving Kids

iask4kids.org This humanitarian health task force sends teams to Haiti and the Dominican Republic to provide free medical and dental care, and to teach basic health principles.

Kuddle Kids

kuddlekids.com This is a program designed to preserve the adoption of children in emotional crisis.

Make-A-Wish Foundation of Utah

makeawishutah.org The Make-A-Wish Foundation® grants the wishes of children with life-threatening medical conditions to enrich the human experience with hope, strength and joy.

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Mentors International

mentorsinternational.org This non-profit microfinance organization helps the impoverished in developing countries achieve self-sufficiency. They help the poor help themselves. Mentors require full repayment of loans, based on the individual's ability to pay, and provide sclients with the tools of knowledge necessary to become self-sufficient.

Ouelessebougou Alliance

lifteachother.org This organization is committed to assist the people of Mali, West Africa, through a long-term development relationship. The alliance partners with village citizens to achieve their community development objectives in the areas of health, education and economic development.

Primary Children’s Medical Center intermountainhealthcare.org Primary Children's provides healthcare regardless of a patient's ability to pay. The Charity Care program will give medical care to any child who needs it.

Relay for Life

relayforlife.org The American Cancer Society Relay for Life is a life-changing event that gives everyone in communities a chance to celebrate the lives of people who have battled cancerremember loved ones lost and fight back against the disease.

Shop With A Cop Program

shopwithacoputah.org The children who are chosen for this program, besides meeting the requirement of fiscal need, may have experienced a negative situation with law enforcement. The program gives the child a different perspective in which to see the police officer.

Swing for Life

swingforlife.org Swing for Life is a non-profit organization dedicated to raising money to contribute to on-going and ground-breaking research in the fight against breast cancer.

Ten Thousand Villages, Utah

saltlakecity.tenthousandvillages.com Ten Thousand Villages provides vital, fair income to third world people by marketing their handicrafts and telling their stories in North America.

The Christmas Box International

thechristmasboxhouse.org The Christmas Box International partners with local and international communities and groups to prevent child abuse and to improve the quality of life for children who have been abused or neglected.

The Happy Factory

happyfactory.org All of the donated materials and wooden toys that are made by volunteers are donated to a child in need. The toys are made of scraps of hardwood donated by a local cabinet maker.

The Road Home

theroadhome.org This charity addresses a spectrum of needs that homeless people experience. In addition to operating the largest shelter in Utah, they have developed a comprehensive housing program that helps people move into housing as quickly as possible.

United Way

uw.org, unitedwayuc.org United Way works toward the development of long-term solutions in the areas of education, income and health. They help people gain the income and financial tools to thrive, improve children's health and promote healthy behaviors and support people's most basic needs of food, shelter, health and safety.

Utah Food Bank

utahfoodbank.org The Utah Food Bank meets the immediate, basic needs of people in the community who don’t know where else to turn.

Utah Parent Center

utahparentcenter.org The goal of this organization is to help parents help their children with disabilities to live included, productive lives as members of the community by providing accurate information, empathetic peer support, valuable training and effective advocacy based on the concept of parents helping parents.

Volunteers of America

voaut.org This organization offers residential programs for detoxification and homeless women, children and youth. They also provide counseling, therapy and support to families impacted by addiction to drugs or domestic violence.

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I N N O R T H E R N U TA H

Get Savvy

BEST SHOPS

TIS’ BETTER TO GIVE

You’ve got to factor in lot of things when you step out the door to shop for gifts: style, price, color selection, variety, etc. We’ve asked a local style expert to share her advice. Hip & Humble

LAS VEGAS, NEWPORT BEACH, SALT LAKE CITY,

This is the perfect place to pickup a gift for a friend or to make a wish list of your very own. From bright and bold home decor to unique, handmade jewelry, there’s bound to be a thing or two that catches your eye. Their collection of coffee table books is definitely one to be envied, and their shoe selection is made up of spunk and flare.  Known For: Quirky Gift Items, Wall Art, Unique Jewelry Find them on Facebook: https://www.facebook.com/ pages/Hip-Humble/126782421968

Apricot Lane Boutique THE SHOPS AT RIVERWOODS

Apricot Lane Boutique’s collection of contemporary women’s clothing mixes current trends with classic wardrobe staples. When it comes to accessories, Apricot Lane carries scarves, shoes and statement jewelry that can help to add personality to your wardrobe. Apricot Lane has boot socks that are perfect for fall and winter weather. They are both functional and fashionable, adding warmth and detail to your everyday look. Known For: Feminine Pieces, Mavi Jeans, Boot Socks Find them on Facebook: https://www.facebook. com/apricotlaneprovo

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Called to Surf

THE SHOPS AT RIVERWOODS

Wish you looked like one of the cool kids? This is one dream you can make a reality with a stop at Called to Surf. They have a great selection of California-carefree clothing and accessories. They carry styles from Billabong, Nixon, Roxy, Quicksilver and RVCA. During the summer months, their swimwear is particularly popular, and their one-piece swimsuits are always on trend. They’re not all about summer, though. They have lots of great options for fall and winter. Their chunky knits and bright beanies are always a hit. Known For: California-Carefree Style, Trendy One Piece Swimwear Find them on Facebook: https://www.facebook.com/ CalledtoSurf

Healthy FAVORITE

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Mary Jane’s

MAIN STREET IN DOWNTOWN PARK CITY, UT

Take a stroll down historic Main Street, and you’ll stumble upon Mary Jane’s boutique—you can’t miss their bright pink sign. Inside you’ll find an eclectic selection of pieces made by local artisans as well as premium designer labels like Seven for All Mankind, Ugg Australia, G-Star Raw and Jeffrey Campbell. During the fall and winter seasons, Mary Jane’s has a wide-ranging collection of hip and trendy boots. The classic riding boot by Frye is one of their best sellers. It is a style that pairs perfectly with skinny jeans and cozy, cable knit sweaters.  Known For: Premium Denim, Frye Boots, Local Designer Pieces Find them on Facebook: https://www.facebook.com/Maryjanesshoes

Gardner Village Gardner Village is the perfect place to spend some time shopping. With over 15 charming shops and restaurants, it’s easy to make a day of it. Have a little one? Make a stop at Sassy Babies or Spoiled Rotten. They carry cute and trendy children’s clothing, toys and accessories. Have yourself in mind? Give The Posh Peddler or Vintage Chic a go. Their collection of women’s clothing is bound to please.   Known For: Quaint Atmosphere, Many Unique Shops, Family Friendly Find them on Facebook: https://www. facebook.com/gardnervillage

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BIO: Aubry Lybbert studied communications in college and has since made a career of it. By trade, she is a social media and digital marketing specialist, but in her time off, she enjoys a good DIY and dreams to perfect the art of baking. Aubry is also the creator of Beauty & Truth, a lifestyle blog that features bits of travel, style and all things delicious. Visit findingbeautifultruth. com to learn more. 

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Tis’ Better to Give

4 LIP BALMS

You Wish You Had for Winter

BY LINSY HUNSAKER

When it comes to health advice, we get an earful about our hearts, our bellies and our brains. But lips matter too, especially during the winter months. We tried out a bunch of lip balms, and here is our advice for protecting your kisser.

JACK BLACK INTENSE THERAPY LIP BALMS Lips suffer when the wind and cold come, so why not protect them from the elements? Jack Black Intense Therapy Lip Balms do just that. Not only do they protect lips from the sun with SPF 25, these balms help heal damaged lips with lip conditioners and antioxidants. The balms come in tubes and a variety of flavors, like Grapefruit & Ginger and Lemon & Chamomile. While they go on smoothly, the lip balms stay sticky and glossy for hours. A windy day may mean safe lips, but with hair inevitably stuck to them. However, the balms do the trick and leave lips feeling smooth and moisturized.

JOHN MASTERS ORGANICS’ LIP CALM If you are looking for something less conspicuous, John Masters Organics may have the answer. Although without SPF protection, their Lip Calm, filled with olive, jojoba, and borage oils, is effective protection against winter elements. Those who want a lip balm just for it’s healing qualities, without excess frills, will appreciate the lip calm’s single flavor and basic white tube. It rolls on smoothly and its organic ingredients give it an earthy, citrus aroma. If you want a lip balm for the quality of it’s ingredients, Lip Calm may be your new winter staple.

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ACURE’S DARK CHOCOLATE + MINT LIP BALM Have you ever thought, I wish I could do more to help the planet, but then keep buying mountain loads of paper towels at the grocery store? Helping the planet does not need to come just from cutting back. Acure’s Dark Chocolate + Mint lip balm uses green packaging while also being free of harmful chemicals. Certified organic and made with argan oil, it goes on smooth and keeps your lips moist. The chocolate is not very noticeable, but the mint is invigorating. Not only can you smell the mint as you put it on, but you can feel it seep between the cracks in your lips. If you want to help the planet without sacrificing great lip care, Acure has the answer.

YES TO’S NATURALLY SMOOTH LIP BALMS Every mother knows the challenge of getting kids to say yes to fruits and vegetables. We know they are good for the inside of our bodies, but what about the outside? Yes To created lip balms filled with fruits and vegetables that do more than just use natural ingredients. To hydrate and moisturize your lips, the balms contain aloe, cocoa, and shea butter. The balms are incredibly smooth and deliver the sweet aromas of grapefruit, pomegranate, and blueberry. Each flavor has it’s own strengths; Grapefruit fills your nostrils with a strong citrus smell, while Pomegranate protects your lips from the sun. No matter what your reason, having more fruits and vegetables always feels good, especially when you look better doing it.

Healthy

FAVORITE

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STICK IT TO ‘E M A Guide to Picking Lipstick

WRITTEN BY MEGAN MOORE, EDITOR, THEBEAUTYSNOOP.COM

When it comes to picking the perfect shades of lipstick, the options are as endless as the aisles in the beauty department. But there is a perfect trifecta of shades out there that are right for you and for every occasion. The magic three, you ask? Well that depends on your skin tone- but every women should have the right shade of nude, pink, and red in their arsenal. And here is how to find your perfect shades: Head to your closet and see what colors you tend to lean towards when shopping. This can give you a great overview of the tones that pair best with your skin. If you tend to wear cool blues, purples and greens wellthat means you'll wear cool pinks, blue-based reds and plums well. Women who love to wear warm pink, browns, and reds in their wardrobe should look for rich lipstick shades that have warm base tones like beige, coral, and orangey-reds. If your closet looks like a rainbow? Well then aren't you lucky! You'll be able to wear more shades and tones that flatter your skin tone and complement those beauties hanging in your closet.

Still need extra help? Test the shades side by side on the underside of your forearm where your skin tends to be the lightest, and your veins are slightly visible. The shades that looks the most complimentary on this area of your skin- will look perfect on your lips! Pick a formula that fits your goals and is new and exciting! The market is full of amazing lip stick formulas these days, and it is definitely not a one size fits all situation. Opt for a matte version if you've always tried gloss, or maybe a lip butter is right for you if you struggle with dry lips. Hate to re-apply? Jump on the lip stain bandwagon and wear your look for 12 hours. The options are endless.  Hydrated and exfoliated lips wear color the best, so be sure you are moisturizing often and using a lip scrub every now and then to smooth away dead skin buildup. In a pinch and don't have a scrub? Try using a baby soft tooth brush to lightly slough off any dry skin that could be interfering with your “closeup.” 

TO A P P LY YO U R L I P S T I C K F L AW L E S S LY

Start with a soft relaxed lip muscle. Stretching your lips taunt will cause you to apply too much pigment, and when the creases in your lips relax color will be forced out and bleed onto your skin.When using dark tones that are unforgiving, opt for a lip brush to apply the formula so your precision will be spot on. Avoid adding too much color to the corners of your mouth and to the inner edge that skims along your teeth. This way you'll avoid any unwanted lipstick blunders that may cause you to hesitate about wearing lipstick in the first place. Next, crisp up the lines around the border by folding a tissue into a firm line and sweep the folded edge along the perimeter of your lips.The tissue will absorb any excess lipstick and cause less smudging then when you use your finger. Here is to experimenting with your perfect shade this season- you might surprise yourself if you step out of your comfort zone and try a new shade or formula!

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Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks, and expert product reviews to a beauty savvy audience around the world.

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WELLNESS

ADD “JOY TO YOUR WORLD” BY HEALTHY MAGAZINE

HAVING A POSITIVE ATTITUDE IS SO IMPORTANT TO ANY KIND OF SUCCESS. YOU JUST DON’T HEAR STORIES ABOUT PEOPLE WHO ACHIEVED THEIR GOALS OR GOT WHAT THEY WANTED BECAUSE THEY HAD A REALLY BAD ATTITUDE ALONG THE WAY. POSITIVITY AND CHEER CAN GIVE US THE MOTIVATION TO CONQUER OUR FEARS AND GET DIFFICULT THINGS DONE. FOSTERING AN ENVIRONMENT OF GLADNESS AND CHEER IS A GREAT WAY TO STAY POSITIVE IN THE FACE OF HARD TIMES AND CHALLENGES, WHEN IT’S EASY TO ADOPT A NEGATIVE OUTLOOK. THERE ARE A FEW THINGS YOU CAN DO TO IMPROVE YOUR SURROUNDINGS AND TO HELP YOURSELF STAY POSITIVE AND CHEERFUL.

BE AWARE OF YOUR SURROUNDINGS

REMEMBER MOOD RINGS?

Throughout the course of our day, many of us end up places where we can’t really control the environment. Some of us spend most of our time at home where we can control things, as far as lighting, wall color, and cleanliness. Wherever we are, these things affect us. Studies show that having a cluttered desk or office can sometimes provide an extra amount of unneeded stress—the chaos begets chaos theory. It might not bother some people, but for others, the clutter may lend itself to feeling anxious or out of control. Making a few small changes to your office or home may help you feel happier and more at peace.

Remember when mood rings and mood bracelets were popular? There’s nothing scientific about what they did, but it turns out that they could have been on to something. Human beings are greatly affected by color, as well. We all have personal associations with color, but some psychologists believe that colors like blue can be calming and soothing, while red can be agitating. Paint the walls of your home or office with colors that positively affect your mood and accent your furniture with more colors that do the same.

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Angela Wright, one of the foremost color psychologists in the world, having studied the effects of color on behavior for about 40 years, has consulted huge companies like Motorola, Proctor and Gamble and many more, about color.

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WHAT COLOR SHOULD I SURROUND MYSELF WITH? Color psychologists like Wright theorize that different colors affect different human traits. Red influences the body, and blue the mind.Yellow influences emotions, ego and self-confidence, while green impacts the balance of mind, body and emotions.

WRIGHT ADVISES:

Those who need mental stimulation to be productive should surround themselves with blue. Good examples of those who’d use blue are accountants, finance experts, etc. For those who need creative stimulation, like a designer or a public relations expert, yellow might be the better color to surround yourself with. Those who often take on physical tasks might find red the color of choice. Green is a good choice for people who are juggling a lot of different tasks, since it stimulates balance, but be careful because green can also calm to the point of lowering productivity. Combining the colors also combines the effects,

“Color travels to us on wavelengths of photons from the sun,” she explained in one interview. “And when they strike a colored object, that object absorbs only the wavelengths that match its own atomic structure, and they reflect the rest, and that’s what we see. So the different wavelengths strike the eye in different ways. In the retina, they are converted into electrical impulses that pass to the part of the brain known as the hypothalamus, which governs our endocrine system and hormones, and much of our activity.” Simply put, color can influence our mind and our actions.

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A LITTLE MUSIC TO SET THE MOOD It’s no secret that music affects the way we feel. Every angst-filled teenager who has ever been scorned knows how music can affect our emotions. The right song can make us reflective, sad, happy, or excited. Studies published in the Journal of Music Therapy have shown that music can even have a healing effect on the mind. It can aid in meditation, a tool that many use to cope effectively and positively with the many different stressors they encounter in daily life. Furthermore, music has been used for centuries as a way to improve mood, restore energy levels, and even help the body heal physical wounds. Whatever challenge you face, whether it’s how to get through the rest of the afternoon or how do you cope with the loss of a loved one, music can be an effective means of catharsis that can promote good vibrations and positive vibes.

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5

Tips for Foolproof Fondue Fun THERE’S NOT MUCH TO DISLIKE ABOUT A VAT OF DELICIOUS MELTED CHEESE, UNLESS YOU’RE LACTOSE INTOLERANT. FONDUE HAS LONG BEEN A FAVORITE PARTY TREAT AND GREAT DATE NIGHT FUN. IF YOU’VE NEVER HAD FONDUE OR NEVER BEEN ABLE TO DO IT YOURSELF, HERE’S YOUR CHANCE TO LEARN ALL ABOUT HOW TO DO FONDUE RIGHT.

1. CHEESE Not all cheese is created equal. Picking the right cheese is the first step to fondue success. Gruyère, Swiss, or Cheddar are all great options. These cheeses have a robust, but not overpowering, flavor that pairs well many different foods.

2. BASE

4. CONSISTENCY Consistency is key. The consistency of your cheese fondue, as already mentioned, can make or break the dish. Achieving the right consistency requires more than just melting cheese in a pot. You’ll need to use a thickener to get your fondue just right. Shredding your cheese and tossing it lightly in some flour or cornstarch should give your fondue the consistency of warm honey when it’s ready.

3. VARIETY

A good base goes a long way. Every fondue needs a good base to give it the right consistency. Acidic wines, such as white wines, pair very well with fondue. If you prefer to make yours without alcohol, substitute milk with 2-3 tbsp. of lemon juice for the added acidity.

There’s beauty in variety. Even though bread is the traditional dipping food of choice, don’t be afraid to branch out. Try vegetables like broccoli, carrots, cauliflower or cornichons, fruits like Granny Smith apples or pears, or different kinds of breads like pretzels.

5. PATIENCE PATIENCE IS A VIRTUE. Don’t add the cheese all at once. Adding the cheese gradually and monitoring the cheese as it’s melting will give your fondue a finer, smoother consistency. The amount of cheese you’ll use may differ slightly from the recipe. You might not need all the cheese or you might need more. Going slow is the best way to make sure you get just enough for the perfect dish.

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To celebrate the premier of the second Hobbit movie, we’ve included a recipe for a food from Tolkien’s timeless book:

At the height of the British Empire, herbs and spices were imported from all over the world.

Many of those spices, and recipes that featured them, made their way into British cuisine; others were incorporated into the existing styles of British cooking. Caraway, which is indigenous to North Africa as well as southern Europe and the Middle East, is no exception. Historically used as a palate-cleanser, and today featured in many ways in German cuisine, caraway’s distinctive flavor meshes well with many sweet, salty, and tart flavors. In this recipe, the caraway is used as a complement to nutty almond flavors and a sweet citrus note, combined to make a rich cake, the likes of which came into widespread use during Victorian England. These seed cakes, which can feature caraway, poppy, or other seeds, are a beloved food in Britain still today, and are known around the world from their mention in

J.R.R. TOLKIEN’S THE HOBBIT.

Caraway Citrus Seed Cake INGREDIENTS

INSTRUCTIONS

2.5 c all-purpose flour

Preheat your oven to 375 F (180 C).

1 c. caster or granulated white sugar, plus a small amount for sprinkling over the top of the cake

Mix together the flour, baking powder, and salt.

2 eggs 10 tbsp. unsalted butter, softened, plus a small amount for greasing the pan 1 tbsp. orange zest

In a separate bowl, mix together the butter, the citrus zests, the vanilla extract, and the sugar until the mixture is smooth. Beat the eggs slowly into the butter/sugar mix, then incorporate the milk, stirring until the mixture is homogeneous.

1/2 tbsp. lemon zest

Slowly add the flour mixture into the liquid, stirring until no lumps remain. Fold in the caraway seeds and the almonds.

2 tsp. baking powder

Grease either an 8” (20 cm) square pan or a 9” (23 cm) round pan, and add the batter.

1/3 c. (100 mL) whole milk 1-2 tbsp. ground almonds 1/2 tsp. vanilla extract 2-3 tbsp. caraway seeds

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Sprinkle additional caraway seeds and sugar over the top. Bake for 45-55 minutes, until the top is a nice gold color. To check for doneness, insert a toothpick into the center - if it comes out with no batter on it, the cake is finished! This delightful cake can be served either hot or cold, and goes nicely with butter or clotted cream. It will keep in the freezer for several months.

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LUNG CANCER RISK? $149 Lung and Heart Screening Who needs a lung screening? • 50 or older • Current or former smokers, 1–2 packs a day for at least 15 years Includes a HeartView screening for calcium scoring. Call 866-431-WELL (9355) to schedule your screening today.

1600 W. Antelope Dr., Layton, UT 84041 | DavisHospital.com | 866-WELL (9355)

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Concerned About Lung Cancer? A low-dose lung screening might be right for you. What is meant by low dose? A low dose scan is performed by turning down the amount of radiation used to perform the study. This decreases the

Talmage L. Shill, MD

quality of the images but is sufficient to find nodules in the lung. Some scanners have new ways of processing the data so that even these low dose scans have a near diagnostic quality. What if the doctor finds a nodule in my lung? Most lung nodules found on CT scans are benign (non-

Why are we talking about a low-dose lung screening?

cancerous) from a prior infection or inflammatory process. Unfortunately some nodules can be developing lung cancer

We have recently received the results of the largest

or distant spread from a different cancer somewhere in the

randomized study on lung screening in the high risk

body which has traveled to the lung. We cannot always tell

population. The National Lung Screening Trial (NLST)

the difference between these nodules from a single screening

revealed a 20% reduction in death related to lung cancer in

study. If the doctor reading your scan finds a nodule he/she

people who were screened with low-dose chest CT. Lung

may recommend a full diagnostic study and/or recommend

cancers detected early are potentially curable.

the patient to a nodule clinic. It is important to have your

Who is considered high risk for lung cancer? People 50 and older who have a 30 pack/year smoking history or a 20 pack/year smoking history with an additional

lung screening at a facility with a nurse navigator who will help you get appropriate follow up. They will also help you address any incidental findings that may show up on your scan.

risk factor for lung cancer (radon exposure, previous

Does insurance cover the exam?

radiation treatment, COPD, family history of lung cancer).

Most programs offer a self-pay option because traditionally

How is the scan performed and what can I expect? The scan is performed on a CT scanner. You will lie flat on the table for a few minutes while the scanner is setup. The actual scan will take about 12–18 seconds while you hold your breath. The whole process should be less than 10 minutes.

insurance companies have not covered lung screening. However this may change, because a committee in the U.S. Preventative Task Force recently gave low-dose lung screening a high enough recommendation to require Medicare to cover the procedure. We do not know how long it will take to get universal coverage. For more information or to schedule a lung screening call 866-431-WELL (9355).

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Health insurance benefits you want at a cost you can afford.

Confused by

health insurance?

Turn to Altius One for straight answers and plans that fit your budget. Get a quote at www.ahplans.com or call us at 877-907-4044 This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Facebook.com/HealthyMag HEALTHY MAGAZINEand DECEMBER 2013 Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations defined terms.

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Healthy Magazine | December '13