Healthy Magazine | August '12

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contents. AUGUST 2012VOLUME XII, № 8

22

40WHEN HEALTH IS UNHEALTHYEver heard of being too healthy? Discover the new eating disorder, orthorexia, and why it can be dangerous to be too obsessed with nutrition.

HEALTHIEST FOOD APPSNeed some help with your grocery shopping? Not sure where to start for a healthy dinner? Just grab your phone and you're on your way.

NUTRITION

36VARICOSE VEINSSo is it true that crossing your legs will cause varicose veins? Can varicose veins pose serious health problems or do they just look bad? See what the doc has to say about your legs.

BAD HAIR DAYWhat is it about your hair these days? It just never works! Find out what might be drowning your do and what you need to change.

WELLNESS

34

42

2048

4212

3424

FITNESS

14 THE PERFECT ABS WORKOUTCheck out the perfect regimen to get the abs you've always wanted. Just rip out the page and get ripped!

AM OR PM?When are you supposed to work out? What will give you the most energy? Read up on all the facts.

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You want to know one of the best things about summer? Less TV time. I love that our TV is not on as often because there’s just too much life to live outside. And let's face it: reruns. Talk about a waste of time. As summer winds down, it's time to really drink it up—metaphorically.

The interesting thing is that I’ve found

I am much more optimistic during the

summer months. I wonder if it has

something to do with less TV. Sure, I know

about the effect of shorter versus longer

days on our dispositions, and that surely

plays a part. I love longer days. I enjoy

tossing a ball or taking a stroll through the

purple dust of twilight. But I keep coming

back to that ‘no time for TV’ thing. And

there’s really something to it.

When I begin to think of the images,

messages and meaninglessness that is so

prevalent on television, I view turning the

TV off as a sort of mental detoxification.

Clearing the clutter. No offense to the

television gurus, some of whom are close

colleagues of mine, but the ‘if it bleeds,

it leads’ philosophy creates a negative

persuasion that I don’t miss at all during

the summer. And instead of hanging out

with the likes of Donald ‘You’re fired!’

Trump, Simon ‘That was pathetic’ Cowell,

and those annoying hosts of Dancing With

the Stars, I’ve found so much more time to chat and

interact with neighbors, friends and family. And

nobody’s been fired or voted off! Instead, I’m able

to convert the extra hours of daylight into biking,

hiking and a variety of sports and games my kids

and their friends make up.

(OK, I'll come clean....I watch DWTS, and Brooke Burke is an engaging host.)

I’ve you’ve ever said to yourself that you’d get

more active if you had more time, well, in a way,

during summer, you have more time. Clearly, a lot

more daylight time, so turn off the tube and go

try something new. If you’re scratching your head

about what to do, you’re in luck. This month’s

magazine is full of great ideas, tips, and encourage-

ments to get out there and improve your health.

In our fitness section, we even have a ready-to-go

ab workout that you can tear out and put on your

wall! We even have a list of the cool nutrition apps

that are out there that will make being healthy that

much easier. Essentially, this month we’re full to

the gills with everything summer. We’re debunking

summer health myths, studying the sun and we’re

looking at staying healthy abroad. And if you’ve

ever wondered what the top 5 foods for women

and men are, we’ve got them.

THE POINT IS SIMPLE: IT’S SUMMER. It's time to

celebrate and enjoy our freedoms. So, use the time

positively. Use it to make a healthy change. Use it

to recharge your life and your relationships. But by

all means, turn off the tube and step outside and

create your own hot fun in the summertime!

—JOHN A. ANDERSON(pictured with my wife, Marlo - who did NOT know about or approve this picture!)

Letter from the Editor

Summer Freedom AUGUST 2012

VOLUME XII, № 8

EDITOR-IN-CHIEFJohn A. Anderson | [email protected]

MEDICAL DIRECTORSSteven N. Gange, M.D. Lane C. Childs, M.D.

PUBLISHER Kenneth J. Shepherd | [email protected]

DESIGN EDITORSKelsey Jones | Phillip Chadwick

[email protected]

MANAGING EDITORSMichael Richardson | Emma Penrod

[email protected]

ONLINE EDITORAshley Romney | [email protected]

DIRECTOR OF OPERATIONS Sandy Wise | 866.884.3258

CIRCULATION MANAGERRon Fennell | [email protected]

CONTRIBUTING WRITERSMichael Richardson, Jessica Hagy, Darrin F.

Hansen, Heather Hooke, Laura Schwecherl, David Joachim, Douglas H. Jones, Tamarra

Kemsley, Lisa Mathews, Trevor Magee, Stuart B. Porter, Mark Saunders, Steven E. Warren

CIRCULATIONHealthy Magazine® is distributed widely to more than 870 locations along the Wasatch Front. It is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses along the Wasatch Front. If you’d like to have Healthy Maga-zine® delivered for distribution in your place of business, contact us.

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Q SO HOW MANY DAYS CAN I KEEP MY COSTA VIDA LEFTOVERS IN THE

FRIDGE?

A “Don’t rely on the sniff test,” says Shelley Fest, executive direc-

tor of Partnership for Food Safety Education. Three to four days

in the refrigerator is a good rule of thumb, but it also depends on

whether the food sat at room temperature for more than two hours

and the temperature of your fridge, which needs to remain between

33 and 40 degrees Fahrenheit. However, not all areas of your fridge are

capable of maintaining these temperatures. The farther back you go,

the cooler it is, so be sure to keep products like eggs, milk, cheese and

leftovers in the back, and leave the warmer front area for things like

sodas, water, beer and butter. Source: Fitness Magazine/Dakss

health news[ HEALTH REPORT ]

Permanent Propecia Problems?Recent reports note that all Propecia users reported side effects such as erectile dysfunction, decreased sexual drive, problems with orgasms, shrinking and painful genitals, and even some neurological problems such as depression, anxiety and mental fogginess. For 96 percent of the men, the sexual problems lasted for more than a year after they stopped taking the drug. “Our findings make me suspicious that this drug may have done permanent damage to these men,” said Dr. Michael Irwig, the author of the study. “The chances that they will improve? I think it’s lower and lower the longer they have these side effects.” Source: abcnews.go.com

SID

E E

FF

EC

TS

Cane Sugar or...Corn Sugar?—“Sugar is a solid, dried, cr ystallized food, whereas syrup is an aqueous solution or liquid food,” said Michael M. Landa from the Food and Drug Administration, denying a petition by the Corn Refiners Association to be allowed to call high-fructose corn syrup “corn sugar.” No, the FDA said in May, consumers aren’t confused by the term high-fructose corn syrup as the trade association contended. Consumer Union had urged the FDA to reject the petition. Source: Consumer Repor ts

$40 Million— That’s the settlement Skechers is paying into a fund for buyers of its rocker-style toning shoes. The money goes to settle Federal Trade Commission charges that the company’s claims for weight loss, toning, and muscle strengthening were unfounded. What’s more, Consumer Repor ts has also found that some wearers have been injured by the hyped-up shoe. To see whether you are eligible for a refund, go to skecherssettlement.com. Source: Consumer Repor ts

STOP! BEFORE YOU TAKE THAT PAIN PILL...You’re smart about safe dosing with over-the-counter pain meds,

but have you checked your cough syrup lately? The pain reliever

acetaminophen shows up in many remedies and if you take more

than one containing it—even over the course of a day—you could have

what’s called a staggered overdose. The risks according to a new study?

Organ failure and even death if you take more than 4,000 mg in 24

hours (two tabs of extra-strength painkillers have 1,000 mg; a dose of

cold medicine can have 325 mg). Check labels for acetaminophen and

look out for terms such as AC, acetaminop, acetam, or paracetamol.Source: Health Magazine

90PERCENTAGE OF DOCTORS WILLING TO MAKE THEIR NOTES AVAILABLE TO PATIENTS

45vs.

PERCENTAGE OF PATIENTS WHO’D LIKE TO KNOW WHAT DOCTORS ARE SCRIBBLING IN THEIR CHARTS Source: Health Magazine

THE LOWDOWN ON LEFTOVERS&

Edited by Kelsey Jones

}



}




nutrition notes[ HEALTH REPORT ]

325IN THOUSANDS, THE NUMBER OF PEOPLE

HOSPITALIZED FOR FOOD-BORNE ILLNESSES EACH YEAR IN THE U.S.

Source: Centers for Disease Control and Prevention

Cola Cancers?We know that the sugar in soda

spikes insulin levels and that frequently spiked insulin levels is

unhealthy. Now, according to a study in Cancer Epidemiology, Biomarkers

& Prevention, we are hearing that downing even two or more sodas

a week may raise your risk of pancreatic cancer by a whopping

87% over the non-drinker of soda. Do your pancreas a favor and skip the sugary sodas (and don't even go there with the diet-soda sugar substitute question...another day).

HEADS UP

HIT THE GREENS

Want to ward off Type-2 diabetes? Load up on

produce. The British Medical Journal reports

that a daily serving of leafy greens may

lower the risks of type 2 diabetes by 14

percent. The health benefit is derived from polyphenols in greens

like cabbage and spinach, which stave

the oxidative stress that can lead to diabetes

and a host of other chronic diseases. For a simple side, steam

them and drizzle with olive oil. Even add fresh spinach to your favorite

smoothie. Hey—don't knock it 'til you try it!

BeetsDeep-red root vegetables with an earthy, slightly sweet flavor, beets are equally delicious raw or cooked.

STEA

LTH

HEA

LTH

FO

OD

Why they're healthyBeets contain vitamin C, potassium, and fiber. They also have nitrates, which may help lower your blood pressure, a UK study finds.

How to eat themTry them roasted, sliced, and topped with goat cheese, orange segments, and a drizzle of olive oil. Or shred them raw on top of salad.

THE DIRTY BIRD—The CDC estimates that roughly 1 in 6 Americans (or 48 million people) gets sick, 128,000 are hospitalized, and 3,000 die of food-borne diseases annually—and poultry is the top cause of food-borne illness. How can you avoid sickness? Wash your hands before and after handling raw chicken. Thaw frozen chicken in the fridge and cook your poultry until a meat thermometer stuck into the thickest parts of the thigh and breast reads 165oF, suggests the USDA.

FLAVANOIDS— Looking to improve blood flow? Consider your diet. A high intake of flavanols—compounds found in tea, wine, and cocoa—improved indications of blood-vessel dilation by as much as 47% in those with coronary heart disease, according to researchers in California and Germany. Flavanols may boost the circulation of angiogenic cells, a variety that repairs arteries.

You have to decide what your highest priorities are and have the courage to say 'no' to other things. And the way to do that is by having a bigger 'yes' burning inside.

~STEPHEN COVEY

"



mental fitness[ HEALTH STUDIES ]

Most people associate mind/body

fitness with exercises that calm

or focus the mind, like yoga or

Pilates. Some people explain it in terms of

making a mind-muscle connection. The

official definition of mind-body fitness is

“exercise done with an inwardly directed focus.”

To be successful long term with fitness,

it helps to use more direct and practical

definitions. I believe that achieving health

and wellness goals requires paralleled

mental and physical training. Most people

who work out are familiar with physical

training to increase strength, flexibility and

endurance. But they lack mental strength,

flexibility and endurance.

The mental training

on three key areas:

WRIT TEN BY DAVID-DORIAN ROSS

FOCUSES UNCONSCIOUS PATTERNS. By our mid 30s, most of us have developed

our own unique and unconscious bad habits

of posture and movement. Chiropractors and

physical therapists call them “compensation

patterns,” which force our bodies to work, even

at the sacrifice of proper stability and alignment.

Our physical patterns reflect our mental training.

We all have compensation patterns of thoughts,

emotions and perception. They allow us to “get

by” in life, even at the sacrifice of our vitality,

compassion or inner flow. Just like physical

therapists can correct the body’s bad habits,

a mind-body trainer uses specific physical

exercises to re-train poor mental habits.

STRESS MANAGEMENT. Stress is a little

like the weather: all talk and no action. While

we can’t eliminate stress, we can change our

reactions to stress, clinically called the “stress

response.” Typical reactions include elevated

blood pressure, heart rate, and cortisol levels,

lowered body temperature, muscle spasms,

etc. Stress responses accumulate over time

until the smallest event sends us over the

edge with an exaggerated response (think

road rage). Some stress responses become

permanent, like hypertensions and chronic

neck, back and shoulder pain.

Since we can’t eliminate stress, the healthy

solution balances our stress responses

with relaxation responses. These occur

in moments of great calm – slowed heart

rate, lowered blood pressure, and feelings

of warmth and ease. Great athletes use

relaxation response to “get in the zone,” as do

experienced meditators. A mind-body trainer

teaches you techniques to replace stress

responses with relaxation responses.

WILL POWER. A final example of mental

training is mental endurance, or will power.

At the gym, have you ever started out to do 10

reps of an exercise and then stopped at nine?

Or repeated all 10 but let your form slacken?

Research shows that one extra rep does not

increase physical benefits, but the mental-

spiritual benefits can be enormous. To do that

one extra rep, to run that last ½ mile, to just

hit the gym when you’d rather stay home is

an act of will. Every time you use will power,

it strengthens your mind. You learn self-

mastery to make choices that aren’t always

easy or popular, but which support your goals

and personal values. Mind-body trainers

design your workout program to lead you

through a series of physical-mental challenges

to increase your mental endurance.

HERE’S A FINAL THOUGHT: fitness

and wellness are two different goals. Fitness

involves optimizing performance; wellness

involves developing lifestyle habits that slow

aging and prevent illness, injury and chronic

pain. But with both fitness and wellness, you

can’t isolate the body and reach your goals.

The mind is part of the package. If you want

a fit, healthy body, you must include mental

training. Has your trainer put you on a

mental fitness program?

Mind over matter.

People continually ask me what I mean by “mental fitness.” What’s the “mind” part of mind-body fitness? It’s a good

question – one that more people should

ask, because so many people use the phrase “mind-body fitness.”

Unless you can ex-plain the phrase, it is meaningless and

misleading.



WRIT TEN BY DAVID-DORIAN ROSS




{FITNESS}

ABSWORKOUT

the perfect

300 REPS FOR PERFECT ABS.Do this exercise every other day in addition to cardio or strength training and you'll quickly see that, yes, you too can have amazing abs.

30 Crunches20 Bicycle crunches30 Toe touches20 Reverse crunches

15 Side-plank hip lifts (r)30 Crunches15 Side-plank hip lifts (l)40 Russian twists

30 Bicycle crunches15 Oblique v-ups (r)20 Reverse crunches15 Oblique v-ups (l)10 Leg lifts

REVERSE CRUNCHESOBLIQUE V-UPS

RUSSIAN T WISTS TOE TOUCHES

RIP HERETO GET RIPPEDHERE...



5848 South 300 East, Murray • 801-314-4100 • www.toshutah.com

We don’t treat just athletes,we’re here for you, too.

Comprehensive orthopedic care for the whole family including: • Shoulder • Hand and wrist • Hip • Knee • Joint replacement

• Foot and ankle• Back and neck• Osteoarthritis• Physical therapy• Nutrition counseling

TOSH Healthy Utah-1.indd 1 6/21/12 1:56 PM




Exercise, diet and fitness information is accessible—thanks to the Internet. Sometimes, however, there can be an information overload, like the health commercials that ramble on without really telling you anything. When you're looking for real answers it can be really overwhelming. An intelligent exerciser is always asking questions and using information to improve their workouts and their performance. The problem is that there are so many opinions and answers as to what is the “best” exercise or workout that it can be very confusing. If you search long enough you could find any data that

supports either side of an exercise theory or debate.

HOW CAN YOU MAKE GOOD DECISIONS WHEN IT COMES TO YOUR HEALTH?

CONSULT WITH QUALIFIED PROFESSIONALS. Make sure the person you contact is giving you recommendations within their “Scope of Practice.” Many can make recommendations or share personal stories but they may not be applicable to you or their expertise.

READ INFORMATION FROM REPUTABLE RESOURCES. Be careful of popular magazines that want to promote the latest “trend” or make promises of a skinny body in 5 minutes. Remember: check the source of the information to see if they are qualified to know what they are talking about.

KEEP UP ON THE LATEST FITNESS INFORMATION. This can be difficult because the industry is ever-changing. The more science improves, the more we apply that information and evolve how we should train. If the information is too technical or confusing, use your qualified trainers to help you sort out information.

WHEN CHOOSING AN EXERCISE OR A WORKOUT, base your decisions by weighing out the pros and cons of why this certain program would be good for you. Avoid hard-edge judgments of saying this exercise is “right,” “never,” “the best way,” “contra-indicated" or “wrong.” An exercise that is good for one person may not be for another. There is no “one exercise program fits all.”

EVALUATE YOUR EXERCISE CHOICES and make sure that the ones you choose will help you achieve the goals you have set. Just because an exercise is good doesn't mean that it would be a good choice if it doesn't help you reach your goals.

WEIGH THE RISKS OF AN EXERCISE. Even if the exercise is intense, fun, and challenging, you have to decide if the benefits outweigh the risks.

THE BOTTOM LINE: Effective and safe exercise programs should be based on an assessment of all the pros and cons of each exercise. You should weigh the risks vs. the benefits and personalize it to what your goals and physical needs are.

To Do or Not To Do - That is the Question

SHAKESP EARE It's Not

{FITNESS}

Lisa Mathewsis a Certified Personal Trainer and Certified Pilates Instructor with Treehouse Athletic [email protected]

ABOUT THE AUTHOR



It's Not




When it comes to when you should be working out,

there is, unfortunately, no one-size-fits-all answer. In

fact, according to the Living Research Institute, the

answer to this age-old question (and reason for the

on-going debate) is because the best time to workout

really depends on your personality. While it is possible

to retrain your body’s natural circadian rhythm (or

internal clock) because of life obligations such as work,

school or family, the ideal routine should, if possible,

fit with your own internal clock. This will allow you

to shape your workouts around your personality and

not the other way around, resulting in a consistent

schedule that you are more likely to stick to long

term. Since there are pros and cons to both, below

is a list that compares the two most popular

times to workout—early morning and early

evening. Take a look and see which one will

get you going.

WRITTEN BY HEATHER HOOKE

WORKOUTA.M.P.M.vs.

for your

WRITTEN BY HEATHER HOOKE

QUIZ – Are you an

early bird or night owl?

Customize your workout

around your personality,

not the other way around.

Scan this QR Code and

take the quiz today.

You've tried different fitness routines over and over hoping that one would eventually stick,

only to fall off the workout-wagon again. Perhaps the problem isn’t necessarily what you’re

doing, but rather when you’re doing it.

{FITNESS}

"Remember, regardless of whether you choose to workout morning or at night, make

sure you add it to your schedule so it's like a conference call with your boss; the most

important thing is showing up."

W E I G H T LO S S E X P E R TDENISE [email protected]



A.M. WORKOUT: 90% of those who exercise consistently have a morning fitness routine. Co-authors Tom Rath and Jim Harter found that those who workout in the morning have a higher level of well-being “in the social, career, financial, physical, and community

elements of life.”

Wellbeing: The Five Essential Elements

Studies show that a 20 minute workout produces endorphins to boost your mood for hours afterward, leading to a more positive outlook and productive work day. You have more energy throughout the day, so you won’t be as likely to reach for that caffeinated, simple carb, or high trans-fat snack during the usual afternoon slump. Research shows that strenuous exercise within two hours of sleep can hurt your ability to fall asleep.

Morning exercise “jump starts” the metabolism, helping to burn more calories during the day. Yet, in the mornings our energy levels are less than optimal, and our muscles are still stiff from sleep, which can lead to an increased risk of injuries, so start gradually.

“Exercise improves brain functioning and our ability to concentrate; doing it in the mornings helps to prepare us for a busy

day at work.” healthguidance.org

P.M.{FITNESS}

With getting ready for work being a priority, you may have to work out within fixed time limits, and cannot exercise as long as you

might want. Wellbeing, et. all.

Showering directly after morning workouts can leads to better hygiene and clearer skin, according to Cynthia Bailey, M.D, Dermatologist

Gyms are often most crowded in the evenings, so you may not get the machine you want. Living Research Institute

P.M. WORKOUT: "If you're not a morning person, it's going to make it that much harder to get out and exercise, it's going to be that much easier to

put it off." Julia Valentour

Studies show that the most productive workouts occur when body temperature is

highest, which is usually in late afternoon.

American Council on Exercise

Working out later in the day provides a needed break in one’s work day and clears the mind so that the body can transition and relax more easily for quality time with family.

With dinner and family obligations, you may have fixed time limits, and cannot exercise as

long as you might want. Wellbeing, et. all.

Studies on lung function, temperature, hormone levels and body rhythms suggest that these factors are most conducive to exercise in the afternoon or early evening

(around 6:00 pm).

“Afternoon or early-evening exercise tends

to lower your appetite and reduce dinner

size.” Living Research Institute.

Exercising in the evening, as long as it’s

not too close to the time you go to bed, can

make it easier to fall asleep, plus lead to

deeper, more restful sleep for some people. Today Show

IN SUMMARY: At the end of the day (no pun intended)

what matters most is that you make

goals and stick to them in order to reap

long-term benefits. If you're not sure

which is best for you, try working out in

the mornings on Mondays, Wednesdays

and Fridays and working out in the

evenings on Tuesdays and Thursdays for

3 weeks. This will allow your body to get

in the habit of both and notice which

feels most natural. Keep a journal of how

you feel before and after each workout

and throughout the day. See what clicks

and, more important, which routine you

actually stick to.




As far back as 1000 BC, women wore heels to establish social status and sex appeal. In addition to making legs look great, heels also cause a woman's back to arch and chest to thrust out, giving a super sexy "come-hither" stance. But current statistics show that 43 million Americans experience painful foot problems and high-heeled women comprise the vast majority of them. For every five women in the US, one suffers from aching feet as a result of donning heels.

TORTURED SOLES

What most women do not know is that their most fabulous

shoes render all of their other efforts to maintain sexy legs and

pretty toes utterly useless. Misshapen legs, arched backs, fallen-

in ankles and knees and foot deformities such as hammertoes,

bunions, stress fractures and Morton's Neuroma are all caused

by excessively high heels. In addition, women get "pump

bump," a bony enlargement on the back of the heel from

pressure and rubbing due to women's pumps and dress shoes.

Not sexy.

Lacking in arch support, excess pronation is common amongst

high heel wearers and is the number one cause of heel, ankle,

knee, hip and lower back pain, and also potential foot and leg

deformities as described above.

W R I T T E N B Y D R . P H I L V A S Y L I

The Pump Bump

Arch Enemy

{HAPPY FEET}



Our genetic makeup was designed to walk on soft

surfaces—soil, sand and grass, which acts as a

cradling device to help hold the foot and maintain

an ergonomic structure between the ground

and the human body. Walking in heels on a hard

sidewalk leads to foot and arch collapse, pronation

and a lengthening of soft tissues. This causes the

joint surfaces to function at unnatural angles to

each other, leaving the joints to become loose and

flexible. The lower leg turns inward, putting the

knee and hip out of alignment and causes the back

to be rotated or arched.

High heels can cause posture problems because

the back and neck are forced to hyperextension

due to the redistribution of body weight on the ball

of the foot.

Hey, Sole Sister

Back Out of Whack

High heels are not necessarily bad for your feet, but you’ve got to set your limits. The normal human body was not intended to walk in high heels, so the most logical thing is to either not wear them or simply save them for special occasions or the weekend. If you want to wear a heel, the best option is to aim for a 1.5" to 2" heel with a wedge sole and, most important, some contact with the arch.

Try some yoga for high heels. Pelvic tilts and calf stretches will minimize any muscle cramping and shortening. Also, commit to stretching the muscles in the back of your leg before and after putting them on.

Orthotics count as a lesser evil. An orthotic is very similar to a human footprint which has ergonomic structure to reverse the angles of excess pronation and add needed support at that high level. Orthotics also help keep the arch contours in place in lower-heeled shoes.

Shop! Buy a wide variety of shoes, including sneakers, oxfords and sandals, and vary your footwear day to day. Look for the APMA seal of acceptance for the best options or go to their web-site, APMA.org, for a selection of brands. Also, buy shoes in the afternoon or evening since feet swell throughout the day.

Consider alternatives:

1

3

4

2

Phil Vasyli is an expert podiatrist, global "foot whisperer" and owner of Orthaheel, a footwear company specializing in healthier footwear.

FACT: High heels for women are believed to have originated with Catherine de Medici, a 16th century Italian noblewoman who was short in stature and wanted to make a bigger impression when she arrived in France to marry the future King Henry.




3

As millions of Americans hit the beach this summer, remember these foot safety tips.

1

5< Remember jellyfish stings can still occur even if it’s washed up dead on the beach. Remove any tentacles that may stick to the foot or ankle and protect your hands. Vinegar, meat tenderizer or baking soda reduce pain and swelling. Most jellyfish stings heal within days, but if they don’t, see a doctor.

BEAC

H F

EET

How

to c

are

for

< Keep those sandals on! Wear shoes to protect your feet from puncture wounds and cuts. Sea shells, broken glass and other sharp objects, when stepped on, can ruin your day at the beach. Avoid the water if your skin does get cut—bacteria in oceans and lakes can cause infection. If you do suffer from a puncture wound, have it treated by a foot and ankle surgeon within

24 hours to avoid complications.

< Did you know that feet get sunburned, too? Rare but deadly skin cancers like melanoma can occur on the foot. Prevent skin cancer on your feet by lathering up with sunscreen. Don’t forget to apply to both the tops and bottoms of your feet!

< Ouch, that's hot! Wear shoes to protect your soles from getting burned as you walk on blistering-hot sand, sidewalks and pavement. Take extra precaution if you have diabetes.

< Be careful with your footing while playing beach sports such as frisbee or volleyball—walking, jogging and playing sports on soft, uneven surfaces frequently lead to arch pain, heel pain, ankle sprains and other injuries. It’s best to wear supportive shoes while playing beach sports. If injuries occur, use rest, ice, compression and elevation to ease pain and swelling. Any injury that does not resolve within a few days should be examined by a foot and ankle surgeon.

2

4

And Remember: People who have diabetes face serious foot safety risks at the beach. The disease causes poor blood circulation and numbness in the feet. A person with diabetes may not feel pain from a cut, puncture wound or burn. Any type of skin break on a diabetic foot has the potential to get infected and ulcerate if it isn’t noticed right away. People with diabetes should always wear shoes to the beach and remove them regularly to check for foreign objects like sand and shells that can cause sores, ulcers and infections.

Wri

tten

by

Dr.

Ph

il V

asyl

i

{HAPPY FEET}



G E T I N & G E T O U T

MURRAY 801.261.8346 | S. OGDEN 801.476.8346 | MOUNTAIN MEDICAL.COM

Mountain Medical can treat your varicose and spider veins quickly and get you out enjoying the things you love in just a few days. And most insurance plans will cover your varicose vein treatment. Schedule your free screening today.

EXP 9/30/12



http://www.mountainmedical.com


You’ve been to Bryce and Arches. Now what?

PLAYGROUNDSDeer CreekWhether you want to get out for the day or for the weekend, Deer Creek State Park has both campgrounds and day pass options on the cheap. Surrounded by gently rolling hills of green offset by the Wasatch front with its snow-capped peaks, the park’s reservoir is one of the state’s most beautiful. Water conditions are perfect for water sports, fishing or just sitting next to the shore and soaking in the beauty of the place. Activity outfitters at Deer Creek and nearby Heber include:• BOATING

• JET SKIING

• FISHING

• HOT AIR BALLOON RIDES

• BIKE RENTALS

• HIKING/BACKPACKING TRIPS

• HORSEBACK RIDING

• HUNTING

• ATVS/MOTORCYCLES

• CANOES/KAYAKS

• SNOWMOBILING

For details, visit www.utah.com/stateparks/deer_creek.

Paiute/Arapeen ATV TrailIf you like to go and go fast, but still be out in nature, the 275-mile Paiute trail was designed for you. Ranked in the top 5 best ATV trails in the nation, this trail will take you through a number of towns and even Fishlake National Forest. Guides estimate there is over 1,500+ miles of forest trails that shoot off of the main trail itself, making the trip best done in segments. In fact, the main trail itself takes an average of 25 hours to complete! On the other hand, the Arapeen trail offers 350 miles for any kind of off-highway vehicle. Those who have ridden both the Paiute and Arapeen trail like the latter for its more aspen-like terrain and greater number of lakes. Note, however, that there are some routes here that are only passable by ATVs. Bikers and horses are welcome.

For details, visit http://www.utah.com/offroad/paiute_trail.htm.

Cleveland Lloyd Dinosaur QuarryWe’ve all heard that Utah is famous for its dinosaur bones, but how many of us have actually seen where they come from? The Cleveland Lloyd Dinosaur Quarry is an active site where scientists are currently at work in some of the richest soil in the world in terms of dino bones. To date, nearly 12,000 bones have been discovered at the site. Open weekends, the site provides a number of exhibit buildings and “Demonstration Project” sites free for anyone under 16. Picnic sites and self-guided nature walks are also provided.

Learn more at www.utah.com/sanrafael/clevelandlloyd.htm.

VernalVernal and the surrounding area is one place that packs in variety when it comes to outdoor activities. These activities include:

• WORLD CLASS FLY FISHING AND WHITEWATER RIVER RAFTING AT THE GREEN RIVER

• BOATING, SWIMMING AND FISHING IN THE FLAMING GORGE RESERVOIR

• DRIVING, BIKING OR HIKING THROUGH THE UINTA MOUNTAINS ALONG THE SCENIC SHEEP CREEK

• SEEING PALEONTOLOGISTS AT WORK AND HUNDREDS OF FOSSILS AT THE DINOSAUR NATIONAL MONUMENT

• ADMIRING ANCIENT NATIVE AMERICAN PETROGLYPHS PAINTED INTO THE ROCK AT DRY FORK CANYON

Start your Vernal trip at www.utah.com/cities/vernal.htm

Castle CountryCare for ancient Native American cave paintings anyone? This and so much more is what’s available for those willing to leave

the beaten path of tourism and visit this area located near the town of Price.Castle Country hosts nine of Utah’s most popular hikes that rank from easy for everyone to those designed for seasoned adventurers. Several of the trails, including Black Canyon Dragon Rock Art and Petroglyph

Canyon, are specifically designed to bring hikers to sites of some of America’s most ancient signs of

civilization. Other activities include river running and golf. Key places to see while you are there are City of Green River, Green River State Park, San Rafael Swell and Energy Loop.

For details, visit www.utah.com/price/#recreation.

W R I T T E N B Y T A M A R R A K E M S L E Y

Get out and try something new. As you will quickly see, Utah truly has got it all.

{SUMMERFUN}

Utah’s



PLAYGROUNDS

Vein Center



http://www.21stcenturyveinclinic.com

http://www.hairrestorationcenterofutah.com


SUNSCREENMISUNDERSTANDINGS

THAT BURNW R I T T E N B Y M I C H A E L R I C H A R D S O N5

It’s summertime and people are anxious to get outside. On their way out the door, they might slap

on some sunscreen, but all too often it’s an uneven and insufficient shield against the sun.

SUNSCREEN COMES OFF QUICKER THAN YOU THINKSunscreen comes off the body, especially when swimming or drying off. But even if you avoided those, the chemical components of the sunscreen break down over time anyway, according to Scientific American. Because sunscreen wears off, it should be reapplied frequently, about every two hours. In fact, the FDA recently issued new regulations that all sunscreens will be required to provide directions on when to reapply. According to the new rules, sunscreens labeled “water resistant” can only claim to be effective for 40 minutes or 80 minutes, no longer.

SUN PROTECTION FACTOR (SPF) WORKS IN…FACTORSIf a person goes to the lake and burns in 20 minutes when not wearing sunscreen, SPF 15 sunscreen will increase that time by a factor of 15, to 300 minutes. Higher SPF will increase that time by even more. Remember, however, that this only applies when the sunscreen is on the body. One application of sunscreen will not generally last 300 minutes, but much less time.

SUNSCREEN SHOULD BE REPLACED EVERY YEARAppropriate sunscreen use starts before you even put it on. The effectiveness of sunscreen increases when it is preserved in cool dry places, and when it’s replaced every year.

SLAB IT ONIn the test used to determine the SPF of a product, two milligrams of lotion are spread all over the skin. Hardly anyone uses that much, usually rubbing less than one millimeter of lotion onto their body. This means that the SPF protection on the label isn’t exactly what you’re getting. You should use two ounces on exposed surfaces (or enough to fill a shot glass). That seems like a lot of lotion, but your skin's health is worth it.

THERE IS NO SUCH THING AS SUNBLOCKAccording to the new FDA regulations, sunscreens cannot be labeled as “sunblock.” Why? “Those do not exist,” said Dr. Ali Hendi, a dermatologist with the Skin Cancer Foundation, being interviewed by PBS. “There’s no ingredient that is a total sunblock.”The FDA also said that no sunscreen can be labeled “waterproof,” since no product is actually completely resistant to water. Our childhood perception of the sun is a smiling yellow ball with sunglasses. Maybe it’s time to start seeing the sun for what it really is: a 5,500 degrees Celsius ball of gas 330,000 times bigger than the Earth. When explained in these terms, sunscreen seems a bit more vital.

Ultraviolet (UV) radiation causes 90 percent of non-melanoma skin cancers and 65 percent of melanoma cases. About one in five in the United States will experience this cancer, but Americans, especially the younger generation, don’t seem to be getting the message. From 1999 to 2009, the percentage of white high school students who never or rarely wore sunscreen when outside on a sunny day for more than an hour increased from 57 to 69 percent, according to the Centers for Disease Control and Statistics (CDC). With seven out of ten high school students not

taking precautions for skin safety, it’s time for some education about sunscreen use:

{SUMMERFUN}{SUMMERFUN}



Mix one part water, one part sunshine and two parts pure exhilaration with a dash of bliss and you get the magical recipe—a waterslide. Some slides are more exciting than others, however. Finding the right ones can make summer a little bit more exciting, so pay attention to these top six Utah water slides.

Wheeeeee!Utah's top waterslides for thrill-seekers and nature-lovers

SKY BREAKER, PROVO SEVEN PEAKSThrill-seekers will find what they are looking for in Sky Breaker at the Seven Peaks in Provo. As you go down six stories in under five seconds, it feels more like a fall than a slide—plan on leaving your stomach at the top.

CARDIAC CANYON RIVER RUN, CHERRY HILLGet the thrill of a river with Cherry Hill’s Cardiac Canyon River Run. This unique slide sends the tube-riders through waterfalls, tunnels and rapids, even letting the riders choose their own path.

MONDO, COWABUNGA BAYSometimes slides are more thrilling when they are enclosed. Cowabunga’s Mondo slide is an excellent cave-like experience and its 800-foot length makes it a long-lasting fun source.

ALPINE NATURAL WATER SLIDESometimes good water sliding isn’t all about speedy drop-offs and colorful plastic. Nature provides us with waterslides of a more pristine sort, even in Utah. The Alpine Water Slide is perfect for nature lovers. It is a safe and beautiful slide made over time from rock and water, dropping into a clear, non-chlorinated stream pool. Follow the water up to see a series of breathtaking waterfalls and pools. To get to the slide requires a gorgeous mile hike.

LIQUID LIGHTNING, LAGOON-A-BEACH, @ LAGOONThis slide sends you through the dark and then careening down a watery precipice. It is especially refreshing after a hot day in Lagoon’s amusement park.

LIGHTNING FALLS, SEVEN PEAKS SALT LAKE CITY (FORMERLY RAGING WATERS)This slide drops the rider down an intense slope then sends him or back all the way to the top of another hill, only to shoot down again.

“Believe me. The secret of reaping the greatest fruitfulness and the greatest enjoyment from life is to live dangerously!”-NIETZSCHE

{SUMMERFUN}




BAD HAIR DAYWANT MORE GOOD HAIR DAYS? DERMATOLOGISTS SAY HOW YOU WASH YOUR HAIR AND THE PRODUCTS YOU USE COULD GO A LONG WAY IN MAINTAINING SMOOTH, SHINY HAIR

When shampooing, concentrate on cleaning primarily the scalp, rather than the entire length of the hair, as washing only your hair can create flyaway hair that is dull and coarse,” said board-certified dermatologist Zoe D. Draelos, MD,

FAAD. “When using a conditioner, the recommendation

is different. Conditioners should only be used on the

tips of the hair and not on the scalp or length of the

hair since conditioners can make fine hair look limp.” To

maintain healthy hair, Dr. Draelos recommends people

also follow these tips:

WASH OILY HAIR MORE FREQUENTLY• How often you wash your hair should be based

on how much oil your scalp produces.

• If your scalp is oily, you may need to wash it as

often as once a day.

• If you have chemically-treated hair, your hair

may be drier, so you may want to wash it less

frequently.

USE CONDITIONER AFTER EVERY SHAMPOO Unless you use a “2-in-1” shampoo, which cleans

and conditions hair. Using a conditioner can

significantly improve the look of damaged or

weathered hair by increasing shine, decreasing

static electricity, improving strength and offering

some protection

from harmful UV rays.

CHOOSE A SHAMPOO AND CONDITIONER FORMULATED SPECIFICALLY FOR YOUR HAIR TYPE For example, if you color your hair, use a shampoo

designed for color-treated hair. If your hair is

damaged or chemically treated, consider a “2-in-1”

shampoo. Regardless of cost, many shampoo and

conditioner brands provide the same benefits.

PROTECT HAIR WHEN SWIMMING Protect your hair from the damaging effects of

chlorine by wetting and conditioning your hair

before swimming. Wear a tight-fitting swim cap

and use a specially formulated swimmers shampoo

and deep conditioner after swimming to replace

lost moisture.

“A dermatologist can address any questions or

concerns that you have about caring for your hair,”

said Dr. Draelos. “Be sure to see a dermatologist if

you are experiencing unexplained hair loss as this

may be a sign of a serious medical condition.”

SOURCE - The American Academy of Dermatology www.aad.org. Follow on Facebook (American Academy of Dermatology) or Twitter (@AADskin).

“

As you get older, your scalp makes less oil, so you

may not need to shampoo as often. But if you see

flakes in your hair, you may not be shampooing

enough. This can lead to dandruff and other scalp

diseases.

{BEAUTY}



BAD HAIR DAY

Shampoo Myth:Switching shampoos can make hair look healthier.TRUTH: It may seem so, but experts scoff. "Hair can't tell the difference between brands or build up tolerance to any product," says London-based hair and scalp expert Philip Kingsley. "Your favorite shampoo will work the same every time you lather up, week after week, month after month." If you have very oily hair or favor a particularly sticky styling product that contains wax, it does pay to use a clarifying shampoo once every two weeks to wash away residue. We are fond of Redken Hair Cleansing Cream and Neutrogena Anti-Residue Shampoo.SOURCE-GOODHOUSEKEEPING.COM




More than skin deep?Varicose Veins:

{BEAUTY}

ABOUT THE AUTHORV E I N T R E AT M E N THARRISON LAZARUS MD, [email protected]

Do you have pain and swelling in your

legs that worsens when standing or

sitting in one position for too long?

You’re not just getting old—it’s probably

damaged veins. Many people assume

that vein problems are solely cosmetic,

but the reality is that many vein

problems are a health threat that can

cause blood clots and tissue damage.

Vein problems are common in both men

and women and can occur at any age.

Some risk factors that would increase

the likelihood of a vein problem are

sitting or standing for long periods of

time, injury to veins, recent surgery,

excessive weight and pregnancy in

women. Common side effects of vein

problems are swelling in the legs,

discomfort and blood clots that can lead

to more serious problems such as Deep

Vein Thrombosis.

Healthy veins are critical to the

circulation of blood around the body.

Arteries carry blood away from the heart

to the rest of the body. There are several

different types of veins. Superficial

veins lie just below the skin. Deep veins

carry the blood back to the heart after

it has delivered oxygen and nutrients

to the body. The perforating veins travel

between the superficial and deep veins.

When muscles contract, vein valves

open, allowing blood to travel through

the veins. When the muscle relaxes, the

valve closes so the blood does not flow

in the wrong direction. This happens

over and over every time you contract

your muscles. A damaged vein is weak

and too dilated for the vein to function

properly. Constant pressure from blood

in the veins causes the vein walls to sag

and further weaken the vein.

The most common form of problem veins

is varicose veins, usually visible around

the knees, calves and thighs. They are

blue or green in color. These types of

veins can cause stinging or aching in

the legs after long periods of standing or

sitting. Swelling around the ankles and

feet may also occur indicating a more

serious type of vein problem that requires

treatment.

Another serious vein problem is Deep

Vein Thrombosis (DVT). When DVT occurs,

a blood clot forms in a deep vein. When

the clot grows large enough, it blocks

the flow of blood in the vein. This occurs

during long periods of inactivity, often

due to illness or surgery. If part of the clot

breaks off, it can travel to the lungs and

lodge in an artery, causing other health

risks or even death. Symptoms of DVT

include pain or swelling at the location

of the clot and sudden, continuous pain

deep in the muscle.

If you think you have a vein problem, see

a vascular surgeon or vein specialist who

can develop a treatment plan. The doctor

will use a health history and physical

exam as well as tests on the veins to

diagnose the problem and discuss

treatment options with you.

In the meantime, there are a few things

you can do at home to improve symptoms

and increase comfort. Continue moderate

exercise which improves blood flow

throughout the body. Elevate your legs

whenever possible such as when reading

or watching television. Wear support

stockings when sitting or standing for

long periods of time. Although these steps

will not correct a vein problem, they may

decrease pain and discomfort until you

are able to see a doctor.

Does crossing your legs cause varicose veins?

No. According to Dr. Ken Myers, spokesman for the Australasian College of Phlebology, “there’s no evidence at all that crossing your legs will either cause varicose veins or make varicose veins worse once they develop.” So go ahead—cross ‘em!

Q:A:



More than skin deep?




T oday, more than ever,

dental implants have

become a primary

treatment choice to

help restore smiles and the bite

for many patients. If you have

a genetically missing tooth or

have lost a tooth due to decay

or fracture, dental implants are

your absolute best long term

solution. Dental implants are the

closest treatment we have that

restores the missing tooth just

like the natural tooth that was

there. It allows us to treat the

missing tooth independently of

the adjacent teeth which in the

long run means higher success

and more permanent results.

This also avoids unnecessarily

grinding down the adjacent teeth

as when doing a bridge, which

can lead to root canals, decay,

gum problems and fracture.

Dental implants are also great

to help stabilize dentures and

preserve your jaw bone. If you

are struggling with dentures,

dental implants can truly change

the quality of your life. When

a tooth is removed, the bone

surrounding the tooth resorbs;

load a denture on this area and

the bone resorbs four to ten times

faster. Wear a denture for ten to

twenty years and you may not have

any bone left. Wearing dentures

also causes poor nutrition because

of inability to eat the right foods.

Studies have shown that people

who wear dentures on average live

10 years less than those who keep

their teeth or have implants—a

statistic matched only in mortality

rates connected with smoking.

When permanent teeth

are lost, regardless of the

reason or number of teeth,

dental implants can offer

a “new lease on life.” They

are superior to other choices

because they are solid, secure,

and esthetic. After nearly 35

years of use, they have a

90-95% proven success rate

in appropriately chosen

cases.

If you have experienced a lost tooth or teeth and think dental implants may help, call today for a consultation at 801.262.0744.

Dental implants not only provide permanent solutions to missing or decayed teeth—they can preserve the health of your jaw bone, stabilize dentures, give greater freedom in your diet, improve your smile, improve the quality of your life and potentially lengthen your life up to 10 years.

B Y R O D N E Y S . G L E A V E , D M D

MISSING TEETH?

Rodney S. Gleave, DMDCosmetic & Implant Dental Arts801-262-0744SLCsmiles.com

ABOUT THE AUTHOR

...or just want better ones?

{BEAUTY}



MISSING TEETH?

FEEL LIKE YOU AGAINRestorative Hormone TherapyFEEL LIKE YOU AGAIN

Come see how Bio-Identical Hormone Therapy can help restore romance, increase energy,

and improve your mood.



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{NUTRITION}

is unHEALTHY

The list of eating disorders may have a

new and dangerous addition. Orthorexia,

which comes from the Greek word

“orthos,” meaning “correct or right,” is

an unhealthy fixation on foods that

a person deems pure, healthy and

natural. Self-esteem is attached to

their diet and the majority of their

life revolves around controlling

what they eat.

Orthorexia is different than

anorexia, the well-known eating dis-

order fueled by the desire to lose weight,

although the two disorders can carry simi-

lar consequences. Orthorexic individuals

can continue taking things out of their

diet that they feel are unhealthy until they

are not getting enough nourishment, lead-

ing to emaciation.

Steven Bratman, M.D., the doctor who

coined the term “orthorexia,” said the

disorder can reach extremes that are just

as dangerous as anorexia. He mentioned

one case in particular where a girl died

from starvation not because she wanted

to be thin, but because she just wanted to

eat healthy food.

Eating healthy food is good, but let’s not

get carried away.

when HEALTH



is unHEALTHYBratman proposed a self-test consisting of two questions to help diagnose orthorexia.

Do you care more about the virtue of what you eat than the pleasure you receive from eating it?

Does your diet socially isolate you?

W R I T T E N B Y M I C H A E L R I C H A R D S O N

Bratman warned that orthorexics often

develop a sense of superiority over others

who are not eating well. Some will avoid

socializing if they can’t choose what will

be eaten, skipping meals that they don’t

consider to be worthy.

Lora Erickson, a USATF certified

running coach and nationally ranked

athlete, said she has a lot of clients who

are obsessed with eating healthy to an

unhealthy degree.

“I think a lot of it ties into the concept

of “perfection,” but we must remember

that nobody is perfectly healthy and what

is healthy to one person isn’t to another,”

she said. “It’s about balance.”

Erickson enlists what she calls the

90-10 rule in her own life and with her

clients, where 90 percent of the time she

eats for fuel, and 10 percent of the time

1

2

she eats for fun, allowing herself some

freedom, which she said is important.

Erickson said one problem with

orthorexia is that very few foods are

completely healthy.

“The fact is all foods have substances

that can be healthy and others than can

be deemed as unhealthy; however, overall

the food could be classified as healthy,”

she said. “Often people obsessed with

eating right avoid healthy foods because

they contain things that are unhealthy.”

But the line between eating disorder

and consistent attempts at healthy eating

is a grey one: the American Psychiatric

Association (APA) does not recognize

orthorexia as a mental disorder. Some

worry that publicizing concerns and

warnings about orthorexia will just hurt

the health of the nation, since people

who need to watch what they eat far

outnumber those who need to stop

watching what they eat.

Whatever the true danger of orthorexia,

those suffering from it carry certain

characteristics often different than normal

eating disorder warning signs. In studies

of orthorexia, males have been shown to

be more prone to it than females, which

goes against the grain of other prominent

eating disorders.

Certified nutritional consultant Carol

Cottrill told empowher.com that Obsessive

Compulsive Behavior (OCD) is the root

cause for orthorexia. She said many of

her OCD patients want to count calories,

grams of fat and so forth, but she coaches

them against that.

“Certainly this does not mean that

healthy eating goes out the window, but

balance, moderation and pleasure take

the place of deprivation, extremism and

limitation,” she said.

Cottrill said what will often happen is

that people will, over time, cut out certain

food groups they judge to be unhealthy.

Often it is pre-packaged foods that are

eliminated first, then meats. Then they

might suspect they are intolerant to

other foods and drop them too, leading

to malnutrition. Added to that, many

orthorexics obtain a disabling anxiety

about their food, according to CNN.com.

As a basic rule, one should never

feel controlled by food. It should be

the other way around. Judith Matz,

co-author of “The Diet Survivor’s

Handbook: 60 Lessons in Eating,

Acceptance and Self-Care” told

empowher.com that those with

orthorexia or those leaning that way

should focus on intuitive eating.

“Rather than focus on ‘healthy’

foods, the goal for everyone should

be to have a healthy relationship

with food,” Matz said. “This means

that you eat when you are physically

hungry, eat what you are hungry

for—choosing from a wide variety

of foods—and stop when you feel

satisfied.”

Part of a healthy food relationship,

according to Cottrill, is realizing that

what we eat doesn’t determine who

we are or our personal worth. Deviled

eggs and angel food cake say nothing

about our character.




{DIGI-KNOW}

When used correctly, certain apps can make shopping, cooking and eating much easier and more enjoyable. Check out this list of apps that will keep you hip and healthy.

1. ALLRECIPES DINNER SPINNER When it comes to recipe

apps, few are as good as the

Dinner Spinner. No need to

search for recipes: this app

lets you enter the foods you

have or that you want to eat

and then lists recipes to fit

those preferences.

2. FOODUCATEScan the barcodes of

products for a more

comprehensible explanation

of ingredients and product

safety. As of 2011 the app

was used for more than

10 million scans. The app

also offers a grade for the

product based on nutritional

value.

3. HARVESTDo you ever find yourself at

the store trying to pick the

best watermelon but feeling

completely clueless about

how to choose correctly?

Cue the Harvest app! It gives

instructions on how to pick

the best of a wide variety of

produce. It also gives storage

instructions to preserve

produce for the maximum

amount of time.

4. BIG OVENKeep thousands of recipes and

archive your own into your

phone—pictures, grocery lists

and all. As part of the app, you

can enter what leftovers you

have and get ideas for what to

make. This app has received

much praise from Newsweek,

Time and even the New York

Times, being downloaded more

than 7 million times.

5. REAL SIMPLE RECIPESNot everyone wants to make

a gourmet meal every time

they cook. In fact, with a busy

schedule and active kids,

parents have a hard time

cooking altogether. The Real

Simple Recipes app lets you

enter how much time and

what ingredients you have and

then gives you step-by-step

instructions.

6. GROCERY IQGrocery IQ represents the

forefront of modern shopping.

When you run out of something

at home, simply scan the

barcode with this app and it

will be added to your list. Then

you can customize your

shopping lists by store and

e-mail lists to other people.

10HEALTHYphone apps to keep you

7. COMPARE MEFew enjoy doing the math

required to find out if 2.75

pounds of beef at $2.35/lb. is

cheaper than 3 lbs. of chicken

at $2.15/lb. Compare Me makes

bargain shopping a breeze by

doing the math.

8. WILD EDIBLESDeveloped by Steve Brill,

the “Wildman,” this app

lets you know which plants

are edible. Granted, most

people don’t go out into the

backcountry simply for a meal,

but this app is pretty awesome

nonetheless.

9. LOCAVOREThis app lets you enter your zip

code to see what produce is in

season in your area, allowing

you to choose the freshest,

most local foods. It’s great for

those wanting to support local

farmers.

10. FOOD NETWORKThis app lets those delicious-

looking meals on the TV

screen come right into your

home. You can find your

favorite chef and then get his

or her best recipes.



HEALTHY




The God-given desire and ability to reproduce

is one of life’s greatest joys and rewards.

“Children are an heritage of the Lord; and the

fruit of the womb is his reward.” When this

ability is hindered, it can set off years of heartache and

frustration. Luckily, the vast majority of infertile or sub-

fertile couples can conceive with patience and medical

intervention. The classic evaluation for infertility

consists of 5 basic steps or tests. They are:

• DOCUMENTATION OF OVULATION• SEMEN ANALYSIS• POST-COITAL TEST• HSG OR HYSTEROSALPINGOGRAM• LAPAROSCOPYThe post-coital test is generally not performed any longer

and is of very limited value. The first two tests can be

performed quickly and at very minimal cost. Ovulation kits

are now readily available at most drug or grocery stores at

very low cost. They simply demonstrate when there is surge

in the hormone that causes ovulation to occur. Contrary to

popular belief, it is not necessary to wait for ovulation to

occur prior to having intercourse. The reason for this is that

the egg, the largest cell in the body and the only cell you can

see with the naked eye, only lives for 12 to 24 hours once

it is released. The sperm, on the other hand, which are so

small that over 60 million can be found in 1 ml of seminal

fluid, can actually live up to 5 or 6 days in the female genital

tract. Therefore it is generally best to start having sex 4 or 5

days prior to ovulation.

Keeping track of several cycles can help you predict when

your chances of conception will be the greatest and to see

if you are indeed ovulating on a regular basis. In fact, the

most frequent cause of infertility is generally considered to

be polycystic ovary syndrome, in which a woman fails to

ovulate on a regular basis. This can typically be remedied

by prescribing a fairly simple and low cost medication

called Clomid. Prior to embarking on clomiphene therapy,

however, you should have some simple blood

tests. These might include a thyroid stimulating

hormone (TSH), a follicle stimulating hormone

(FSH), a luteinizing hormone (LH), and a prolactin

level. In addition, your doctor may order a day 3 FSH

to check for ovarian reserve, especially if you are over

35. Approximately 40% of infertility arises from ovulation

malfunction in the female partner.

Another 40% of infertility arises out of inadequate or

malformed semen production in the male partner. The second

step is therefore a simple semen analysis that can be easily

ordered by your gynecologist and performed at the local

hospital or lab. This needs be done in a proper manner and

instructions can be obtained prior to taking the sample in for

evaluation. Men often have something called a varicocele,

which can typically be surgically repaired by a urologist if they

have inadequate numbers of sperm. Generally at least

20 million are necessary for conception to occur.

Even if the man only has a few sperm you may

still be able to have children through ICSI

or Intra Cytoplasmic Sperm Injection

that can only be performed by a highly

trained reproductive endocrinologist.

This is when a single sperm is directly

injected into a single egg.

The third step is performing an HSG

to verify that both fallopian tubes are

open and functioning properly. Prior infection

with Chlamydia is the most common reason for tubal

obstruction, but a ruptured appendix, prior abdominal surgery,

and endometriosis are also common etiologies. This is the main

reason why IVF or In Vitro Fertilization was originally invented.

The last basic step in evaluating infertility is a laparoscopy

and requires in-hospital or at least outpatient surgical

evaluation of the abdomen or pelvis. This is done by placing a

camera directly into the abdominal cavity and visualizing the

uterus, ovaries, and fallopian tubes. This is mainly to check

for endometriosis. Although minimal and mild endometriosis

does not typically hinder fertility significantly, moderate or

severe disease definitely does and is a major reason for the

inability to conceive. If endometriosis is present, the surgeon Mark Saunders, MDObstetrics & Gynecology Personal Care801-692-1429drsaundersobgyn.com

ABOUT THE AUTHOR

INFERTILITYunderstanding

Infertility is generally defined as the inability to conceive after one year of unprotected intercourse. It is a very common problem affecting approximately 10% of couples worldwide. For many people, this results in great anxiety and puts a tremendous amount of stress on their relationship.

can usually excise or cauterize the

lesions. A GnRH agonist can also be

prescribed post-operatively if necessary.

THERE ARE NUMEROUS CAUSES OF

INFERTILITY AND THIS ARTICLE ONLY

IS INTENDED TO GIVE A VERY BASIC

APPROACH TO SOME OF THE MORE

COMMON ETIOLOGIES. YOUR OB/

GYN CAN PERFORM MOST OF THESE

STEPS PRIOR TO REFERRAL TO A

REPRODUCTIVE ENDOCRINOLOGIST.

{WOMEN}

WRITTEN BY MARK SAUNDERS, MD



Align Wellness801-673-3274

Steven E. Warren, MD

ABOUT THE AUTHOR

aw4life.com

We all know that any action begins with a thought, but no matter

how much we think about a subject, we will eventually have to take action. Taking action is a lifeline, a building block, the meat and potatoes

in bringing a creation to fruition. When starting a weight

loss plan, everyone has a triggering mechanism—that moment when they realize, “if not now, then when?” That mindset is the first step leading to taking action.

Climbing Mount Everest starts with one small step, no matter how many pictures we look at, how many films we watch, or the description others have of the experience; nothing compares with emotion that the action brings. Losing weight, too, begins with action: beginning to change habits, improve self-discipline and make different decisions.

TAKINGAction also leads to a reaction: the reaction of your body transforming, the reaction of others as they witness your transformation and the reaction time you gain when there is less of you to move around.

The Empire State building was first started with a thought, next came the plans for the design and the right team was assembled to put the plan in action. The Empire State building would only have been a great thought, as would many of our greatest inventions, had action not been taken.

You may be thinking about your weight loss at this very moment and what program to do. It doesn't matter what you choose. What matters is that you take that first step—that small step to Everest, that preceding thought to the Empire State building—and realize that the sky is the limit. It doesn't matter how lofty your goal might seem or how small it may be. The only way you will receive the reward you truly desire is by taking action, leading to the positive reactions and results you truly deserve.

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DRUGS LOVEDoctors

WRITTEN BY MICHAEL RICHARDSON

Han Solo has Chewbacca, Frodo has Sam, and Sherlock has Watson. It only makes sense that doctors, who solve problems and save lives in real life, should have their own sidekicks.

There are certain medications, some commonly known and others more obscure, that medical professionals have come to trust and that patients have come to rely on, sometimes unknowingly. Let’s introduce you to some of the heroes.

CORTICOSTEROIDSAsthma has America by the throat, with about 12 million diagnosed asthma sufferers. From 2001 to 2009, the number of people with asthma rose by 4.3 million. But medical science is putting up a fight with corticosteroids, which were developed from cortisone, a type of anti-inflammatory steroid produced by the body (much different than anabolic steroids used by athletes). Corticosteroids work by lessening inflammation in the airways and are a staple in asthma maintenance, according to Douglas H. Jones, MD, of Rocky Mountain Allergy, Asthma and Immunology.

“Inhaled corticosteroids and combination inhaled corticosteroids with long-acting beta agonist medications (like albuterol) are invaluable to treating asthma,” he said. “Americans would be in serious trouble without them.”



HERCEPTINAbout 25 percent of women with breast cancer have a cancer that expresses a gene called HER-2. Herceptin, which came out in the late 90s, targets HER-2 and works even when chemotherapy fails. Duke University Medical Center’s Dr. Kimberly Blackwell said the drug will prevent breast cancer from recurring in many women, improving survival rates.

“More important, these drugs represent highly effective agents that target the cancer, not the patient,” she said.

ASPIRINHeart disease is the leading cause of death in the United States. About one-quarter (616,000) of American deaths in 2007 were from diseases of the heart. One common heart problem is coronary artery disease, where plaque builds up in the heart’s arteries, causing them to narrow over time. This can lead to heart attacks and heart failure. The medication of choice for coronary artery disease? Aspirin.

Aspirin, which comes in many forms (Bayer, Bufferin, Ecotrin), has been shown to decrease the risk of heart attack or stroke, especially among those with existing conditions like diabetes, high blood pressure and high cholesterol, because it can prevent blood clots from forming in the arteries. The U.S. Preventive Services Task Force (USPSTF) recommends the use of aspirin for men age 45 to 79 years and women age 55 to 79 years to prevent cardiovascular disease.

But there can be serious side-effects of taking aspirin frequently, stomach bleeding being the worst. The risk of stomach bleeding can outweigh the benefits of taking aspirin to prevent heart attack, so don’t start taking aspirin every day unless a doctor recommends it.

Men under 45 should not use aspirin to prevent heart attacks, and women under 55 should not use aspirin to prevent strokes, according to the USPSTF.

For those who can safely take it, however, aspirin has amazing benefits, even in time of emergency. It can be helpful to take an aspirin right after a heart attack, so that the blood clot causing the attack stays smaller. Many doctors recommend daily aspirin to those who have already suffered a heart attack or

who have had serious heart surgery, according to mayoclinic.com.

Cardiologist Amanda Donohue, DO, of the Jordan Valley Medical Center said that for primary and secondary prevention of heart disease, aspirin and statins like Lipitor are her favorite sidekicks.“Statins and ASA(aspirin) are two of the cornerstones of cardiology,” she said. “Given to the right patients they can markedly decrease the risk of a cardiovascular event.”

STATINSThe American Heart Association set a goal at the turn of the century that by 2010, coronary heart disease and strokes would decrease by 25 percent.By 2009, there was already a 40 percent decrease in death to coronary heart disease since then. Part of this success is owed to statins like Lipitor, which slow the progression of the hard, waxy plaque that builds up in arteries, narrowing them.Statins lower cholesterol levels by inhibiting an enzyme key to cholesterol production. High cholesterol is associated with cardiovascular disease.

CEPHALOSPORINCephalosporins, which can be altered to change their specific activity, were administered more than 8 million times in emergency departments in 2006. They make up 14 percent of all outpatient antibiotic prescriptions, or about 50 million per year.According to the Food and Drug Administration (FDA), uses for the varieties of cephalosporin include:

• Pneumonia• Urinary Tract Infections• Skin Infections• Respiratory Infections• Meningitis• Bone and Joint Infections

Some of the more common cephalosporins are Cefazolin, Ceftriaxone and Cefepime.

Maybe Dr. Jones and His Corticosteroids may not be the dynamic duo you saw last night at the theater, but that doesn’t negate the amazing influence corticosteroids and these other medications have on our society and wellbeing. Suffice it to say, doctors have their favorite sidekicks, and those sidekicks could save your life.

"There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something better tomorrow.” —Orison Marden

PROPOFOLThe drug may have gotten somewhat of a bad name when it was tied to the death of Michael Jackson. Jackson called propofol his “milk,” according to abcnews.go.com, using it as a sleep aid. The drug should never be used as a sleep assistant, and experts said Jackson may have injected himself with a fatal dose. In the hands of a professional anesthesiologist, the drug is safe.

Propofol is used directly before surgery to sedate the patient and has become the leading anesthesia because of its effectiveness.

Dr. Sloan Taylor, an anesthesiologist in Highland, said Propofol is the medication of choice for anesthesiologists everywhere because it is fast-acting and has few side-effects.

“Most of the stuff I use, I use because it’s immediate,” Dr. Taylor said. “Propofol is the best anesthetic drug just before surgery.”

Propofol is also preferred because it is antiemetic, meaning it helps patient’s bodies avoid nausea and vomiting. Furthermore, it wears off quickly, making it great for out-patient surgery. One of the few down sides to Propofol, which is taken through IV, is that it can be painful on injection.

Propofol has become so widely used that there is a nationwide shortage of it, which scares many medical professionals, since the alternative medicines are not as good.

[ HEALTH REPORT ]




If doctors won’t use them —why should we?

W R I T T E N B Y M I C H A E L R I C H A R D S O N

DRUGSTOUCHDoctors

Won’t

For doctors in every field, there are some medicines they simply won’t use even if they’re perfectly legal. Side effects, fear of litigation and simply knowing that some drugs don’t work leave certain medicines to gather dust. Consumers should know which drugs doctors avoid in order to make informed decisions about our health and avoid mistreating ourselves with ineffective or dangerous over-the-counter medications.



CERTAIN SUPPLEMENTSDr. Andy Peiffer, medical director of the Men’s Health

Center, said he avoids recommending any supplements

that claim to do what prescription drugs can do, like lower

cholesterol, lower blood pressure and treat depression.

He said that many manufacturers of these supplements

make unfounded claims about their products which are

not tested in well-designed clinical trials. Peiffer said

he believes that people who are seriously ill are most

susceptible to believing baseless claims, but that many

people look for and buy into special diets, supplements,

devices and treatments to cure different conditions.

“Statements like “promotes health” and “balances and

improves metabolism,” are baseless, certainly in a society

where so many other simple (free) things, like eating

less or eating better and exercising more, would provide

exponentially more benefit,” Peiffer wrote.

Furthermore, a lot of supplements like vitamins once

thought to be harmless are now known to put people at

risk for disease if taken at high doses. Peiffer also said he

discourages people from taking supplements that use the

words “holistic,” “cleanse” or “detoxify.” As stated before,

good life-style habits are critical to health maintenance

and no amount of supplements will compensate for over-

eating and lack of exercise.

Medical peer-reviewed literature, rather than blogs and

testimonials, are the way to avoid misrepresentation and

fraud, according to Peiffer.

"Well-designed clinical trials will show whether

supplements really measure up to their claims and what

risks they carry,” he wrote.

“Without that evidence, just as for prescribed medication,

it is irresponsible for me, as a medical doctor, to

recommend a supplement."

IBUPROFEN FOR CARDIAC PATIENTSCardiologist Amanda Donohue of the Jordan Valley Medical

Center in Utah said she rarely recommends ibuprofen

for cardiac patients, especially after a significant cardiac

event, such as a heart attack.

Many pain killers have been linked to heart trouble in the

past. In 2004 Vioxx was taken from the market because of

possible cardiovascular side effects and Bextra was soon

after taken off the market for some of the same reasons.

Ibuprofen (Advil, Motrin, others) and acetaminophen

(Tylenol) may also have some negative effects on the heart.

Aspirin and ibuprofen fall under the category of nonsteroidal

anti-inflammatory drugs (NSAIDs). These drugs provide

a host of benefits, which is probably why 30 million

American adults take them daily as reported in 2006 by the

Harvard Medical School. NSAIDs ease pain from headaches,

fevers, and arthritis, and also ease inflammation.

However, NSAIDs, can also increase the risk of a heart

attack and the risk of complications after a heart

attack since they can contribute to platelet clumping

and constriction of blood vessels. NSAIDs are also not

commonly recommended for those with a history of

heart failure.

NSAIDs can be especially dangerous for heart attack

survivors, according to a Danish research study involving

84,000 Danish heart attack survivors. The heart attack

survivors taking NSAIDs, including ibuprofen, were 45

percent more likely to suffer a second attack within

a week of the first, compared with the heart attack

survivors who took nothing, reported the Telegraph, an

English newspaper.

The American Heart Association released a scientific

statement about the use of NSAIDs, warning of their

potential cardiovascular risks and that each patient should

be prescribed differently according to their situation and

susceptibility to stomach and heart problems.

“From both the patient’s and physician’s perspectives

the problem lies in balancing the risks and benefits

of medications for pain relief,” the statement reads.

“More long-term data are needed to fully evaluate the

extent to which these important adverse cardiovascular

effects may be offset by other beneficial effects of these

medications.”

Research has shown that NSAIDs can cause upset

stomach and even gastrointestinal bleeding, according

to a Harvard Medical School Harvard Heart Letter, which

reported that 100,000 hospitalizations and 16,000 deaths

a year come from stomach bleeding and gastrointestinal

damage from NSAIDs.

NSAIDs like ibuprofen don’t harm most people, but

doctors recommend strictly following the directions on

the labels of the painkillers to avoid any complications.

“Ask your healthcare provider if you have any concerns

about the safety of your medication,” Donohue said.

ASTHMA AND ALLERGY MEDICATIONIn 2010, 18.7 million adults and 7 million children,

or 8.4 percent of Americans, had asthma, according

to the Centers for Disease Control and Prevention (CDC).

Because allergies and asthma are such widespread

issues, there are unproven medications used by many.

TOUCH

[ HEALTH REPORT ]




©R

ozum

| Dre

amst

ime.

com

The FDA periodically releases what they call “Potential Signals of Serious Risks and New Safety Information” which is data taken by the Adverse Event Reporting System (AERS). The list contains dozens of drugs currently on the market that have been associated with some risk. The list does not give actual verdicts on the safety of the drugs, but helps citizens monitor which drugs may be dangerous so as to make more informed decisions.

Dr. Douglas Jones of the Rocky Mountain

Allergy, Asthma, and Immunology said there are

multiple common medications that he doesn’t

recommend to patients.

One is Benadryl (diphenhydramine), the

most used over-the-counter anti-histamine.

He said Benadryl is not as effective as other

anti-histamines on the market and can have

detrimental side-effects.

“Medications like diphenhydramine have

significant side effects such as sedation,

psychomotor performance impairment, and

urinary retention,” Dr. Jones said. “They have

been shown to impair measures of driving

performance under experimental conditions

more than alcohol.”

He said the drug puts patients more at risk

for occupational injury, even compared with

the effects of sedative hypnotics or narcotics,

as Benadryl can cause not only sedation, but

impairment. In addition, Dr. Jones said the

drug can make it more difficult for children at

school to concentrate.

“There are better medications and treatment

measures that can be taken for allergies,” he said.

Primatene mist, for asthma, is another drug Dr.

Jones does not recommend, he said, because it

is ineffective and has side effects of fast heart

rate and feeling jittery, even leading to serious

lung damage. Primatene was an over-the-

counter medication used by 2-3 million people

every year, before it was taken off the market in

2012, according to L.A.Times.

“The biggest problem is that people would use

it for symptom relief without seeing an asthma

specialist and the underlying problem of

inflammation was not being treated,” Dr. Jones

said. “So, it can be fool's gold at times."

It potentially can do more harm than good

because people would treat themselves without

knowing really what they were treating and also

not knowing the potential adverse effects,” Dr.

Jones said.

CONCLUSIONBetween 2004 and 2011, the FDA issued 1,700

drug recalls, according to research by Joshua

Gagne of Brigham and Women’s Hospital in

Boston, reported reuters.com. This included

2,900 announcements through an FDA alert

system. Statistics like this shouldn’t shatter

our confidence in modern medication. On the

contrary, modern medicine saves and improves

lives every day and we should be grateful for

the progress. But we should also remember that

not all medications work and not all side-effects

are understood despite heavy screening of most

drugs (except supplements). Medications can do

great harm when people try to treat themselves

without fully understanding the drug they are

using—and it can be a huge waste of money.

Follow the advice of medical professionals who

have been able to see the effectiveness of many

different medications. If the doctor won’t touch

it, neither should you.

Scientific Statement From the American Heart Association: Use of

Nonsteroidal Antiinflammatory Drugs. An Update for Clinicians. Circulation

published online Feb 26, 2007; and Kathryn A. Taubert, Elliott M. Antman, Joel

S. Bennett, Alan Daugherty, Curt Furberg, Harold Roberts

[ HEALTH REPORT ]



ABOUT THE AUTHORDouglas H. Jones, MDRocky Mountain Allergy, Asthma & Immunology801-775-9800rockymountainallergy.com

Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.

{WELLNESS}

More than half of U.S. households include a member of the dog or cat family, yet millions of people suffer from pet allergies. Do you know your pet allergy fact or fiction?

1. E. None of the above. While some breeds are labeled “hypoallergenic," no dog is 100% free from the allergens that can cause pet allergy. There are many groups marketing that they have genetically engineered “hypoallergenic pets," but this has not been proved by any legitimate scientific evidence.

2. B. False. Pet allergies are caused by an allergen found on the pet’s skin (dander), saliva or urine.

3. A. True. Pet allergy symptoms can include sneezing, coughing, runny nose, scratchy throat or mouth, or itchy, red or watering eyes. For some people with allergic asthma, being around a pet can trigger wheezing or difficulty breathing.

4. B. False. That is rare. Pet allergies are most common among dogs, cats, rodents and other animals with fur.

5. A. True. Pet allergens can collect on upholstered furniture, carpet, linens and clothing. For those with mild pet allergy, regular cleaning can help reduce symptoms. Other tips include replacing carpeting with hardwood floors, keeping pets out of bedrooms, and use of HEPA air purifiers and filtering products.

6. A. True. Allergic rhinitis is the medical term for a group of allergies that typically cause symptoms in the nose, throat, eyes, ears, skin and roof of the mouth.

There are two types of allergic rhinitis. Seasonal allergic rhinitis, often referred to as hay fever, is typically caused by outdoor allergens such as pollen from trees, grasses and weeds. Perennial allergic rhinitis occurs year-round. It is usually triggered by allergens such as pet dander or dust mites.

7. D. Keep your pets outdoors. While keeping animals outside may make a slight improvement, pet dander will eventually find its way indoors on clothing or shoes.

8. B. False. Allergy shots therapy (immunotherapy) has a proven track record as an effective form of long-term treatment that can significantly reduce and potentially eliminate your pet allergy. It can also reduce or eliminate asthma symptoms that are triggered by your pets. The philosophy is: why get rid of your pet when you can get rid of the allergy?

For more information, please visit www.rockymountainallergy.com or call 801-775-9800.

Which of the following breeds is proven to be a hypoallergenic (less allergic) dog?

a. Poodleb. Beaglec. Terrierd. All of the abovee. None of the above

Pet allergies are triggered by the hair on a pet.a. Trueb. False

Symptoms of pet allergy are similar to hay fever symptoms.

a. Trueb. False

Reptiles are a common cause of pet allergy.a. Trueb. False

If you are allergic to pets, you can have symptoms even when the pet is not in the room.

a. Trueb. False

Pet allergy is a form of allergic rhinitis.a. Trueb. False

Which of these will not necessarily help minimize symptoms if you are allergic to pets?

a. Try not to hug or kiss petsb. Keep your pets out of bedroomsc. Use a double or micro-filter bag in your vacuum cleanerd. Keep your pets outdoors

There is no proven long-term treatment for pet allergies.

a. Trueb. False

Take this quiz to test your knowledge!

ALLERGIES

23

45

67

8

How did you do? Check your answers and get explanations!

1

Pet



SET YOURSELF FREE.

DARRIN F. HANSEN, M.D., F.A.C.S.

801-LAP-BAND

Hope. Help.Lasting Weight Loss.

UtahLapband.com | (801) 527-2263 | 11762 S. State St Suite 220 Draper 84020

reening the future

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Each of us must climb mountains in our lives. If you have struggles with the mountain of excess weight

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Just as a rope on the mountain can save your life, many people will live longer and happier with less excess weight. The climb through life will be much more enjoyable without the extra burden many continue to carry.

Lap Band surgery is the safest surgical weight loss option available. It is placed as an hour long outpatient procedure.

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Most people are able to return to full time desk work or light duty work in a week. And, many insurance plans now cover the procedure and financing is available to assist others as needed.

During the procedure a solid silicone ring is placed around the upper stomach to create an hourglass shape to facilitate an earlier stretch on the stomach sending signals to the brain to turn down hunger.

The amount of restriction is adjustable by a small reservoir under the skin that can be accessed in the office for customized control. Weight loss is gradual with adequate progressive narrowing of the band opening.

If you or someone you know could use this remarkable advancement help is only a call or click away.

Helping you conquer the mountain of excess weight.

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ABOUT THE AUTHOR

B Y D A R R I N F . H A N S E N , M D , F A C S

{WELLNESS}



http://www.utahlapband.com


gameon!Whether you’re a devoted fan or just there for the summer snacks, this recipe is sure

to score winning points and leave you cheering.

Buffalo Chicken BitesPrep time: 15 minutes

Start to finish: 10 minutesFrightened by an upcoming party? Don't

be. We've got a few party-food recipes that

fit right into your healthy eating plan. So

whether you're invited to a bash or hosting

your own, try this fun finger food pairing—

it's so delicious, it's scary!

Ingredients 3 (6-ounce) boneless, skinless chicken breasts, cut into

24 (1") cubes 3 celery stalks, cut into 24 (1") pieces 3

tablespoons trans-fat-free margarine 2 tablespoons hot-

pepper sauce, or more to taste 1 teaspoon canola oil 1/4

teaspoon salt 1/8 teaspoon freshly ground black pepper

DirectionsCut chicken breasts and celery into 24 (1") pieces.

Melt margarine in a medium nonstick saucepan. Whisk in

pepper sauce and cook for 1–2 minutes, or until slightly

thickened; set aside.

Heat oil in a large nonstick skillet over medium-

high heat. Season chicken with salt and pepper,

add to pan, and cook, turning occasionally, until

browned on all sides, about 6 minutes. Add mar-

garine mixture to pan and gently toss chicken until

well coated, 1–2 minutes.

Remove chicken from pan and skewer each cube with

a toothpick. Skewer 1 piece of celery at the base of

each. Arrange on a platter and serve with dip.

Nutritional information 150 calories 9 g total fat (2.5 g

sat) 1 g carbohydrate 16 g protein 0 g fiber 250 mg sodium

{ LIGHTEN UP }

Blue Cheese Dipping Sauce Prep time: 5 minutesServes: 1/2 cupIngredients2 tbs. crumbled blue cheese

1/4 cup reduced-fat sour cream

2 tbs. mayonnaise

1 tsp. fresh lemon juice

1 tsp. red wine vinegar Hot pepper sauce

DirectionsMash blue cheese in a medium bowl, leaving

some small lumps. Whisk in the sour cream,

mayonnaise, lemon juice, vinegar,and pepper

sauce to taste. Transfer to a small bwol and

serve with the chicken.

Nutritional information Per tablespoon: 45

calories 4.5 g fat (1.5 g sat) 0 g carbohydrate 1 g

protein 0 g fiber 55 mg sodium

{NUTRITION}



gameon!





Garden DesignON A BUDGET

“ My green thumb came only as a result of the mistakes I made while learning to see things from

the plant’s point of view.” - H. Fred Ale

HOME | G A R D E N I N G



HOME | G A R D E N I N G

HERE ARE MORE IDEAS FOR CAPTURING ATTENTION WITH ONLY A SMALL LANDSCAPE BUDGET:

Invest your money in a single showpiece plant. Dollar per

dollar, trees and shrubs provide more landscape power than

annuals or perennials. Choose a plant with eye-catching attri-

butes, such as spring flowers, interesting texture or branching, or

fall color. Position it in a prime spot.

Dress gates with color, impressive handles, or an arbor. Even

if your landscape isn’t bursting with charisma yet, a grand

entrance will help create that impression.

Choose plants that have several seasons of interest. Then you

won’t need to fill in with annuals or other plants.

Train a flowering vine. Using a trellis, encourage the vine to

climb the side of a problem shed or garage.

Recycle. Discarded bricks, concrete, or carved stone not only

cost less than new, but come with personality.

Spruce up a driveway or a concrete patio. You can use concrete

sealers to add tone or a design to driveways or patios, or edge

the concrete with another building material. A minor improve-

ment to a big landscape item like this will make a big difference.

Use good mulch: redwood (small bark), mushroom compost,

rotted manures, straw, shredded tree leaves, pine needles, aged

sawdust, home compost, pine straw, cocoa bean shells, rice

hulls, ground corn cobs. Besides helping to retain moisture,

mulching is also an effective weed control and reduces the need

for cultivation, which, if done too deeply (more than 1 to 1-1/2

inches), can damage feeder roots. Organic mulches, such as bark,

grass clippings, rotted manure, straw and shredded leaves, break

down and improve the soil. Mulch 2 to 4 inches after planting,

but don’t mound mulch around the base of the plants. In cold

winter regions, wait until the soil warms before replacing it.

T I N Y P U D D L E S

Here’s to April showers. Water can be one of the

cheapest, yet most dynamic, elements in a land-

scape. While saving up for a fountain, pond, or

pool, try a low- or no-cost alternative. Stones with

naturally hollowed out areas can become instant

water gardens, or buy a processed stone. Saucers

of water can be an interesting foil amid container

plants. Or, invest in a work-of-art birdbath that

can be positioned near where you sit.

PATH splash

Who wouldn’t love a curving path of brick or a magnificent trail

of fieldstone ornately pieced together? The only less-than-lovely

part is the price tag. As the photograph shows, those who have

a mulch-path budget can enjoy some pizzazz, too. Plant accents

along the way, such as the fieldstone pieces shown, or trail decora-

tive pavers rhythmically along the path. Place the filler flush with

or slightly higher than the stones for safe footing.

HIGH-IMPACT tactics

G A R D E N D E S I G N O N A B U D G E T [ C O N T I N U E D ]

FLOWER GROOMING BASICS

DEADHEAD: After the first and second

bloom cycles, begin removing blossoms

that are spent. Deadheaded plants will

rebloom more quickly, are likely to

grow stronger stems and generally look

more attractive. Cut the spent blossom

back to the nearest five leaflets where

the stem is about as thick as a pencil.

Make sure the swollen eye (on which the

new flower stem will grow) points to the outside of the bush.

Leave as much foliage on the bush as possible. After deadheading,

the leaflet at the cut may turn yellow and fall off. Don’t worry; this

is normal.

DISBUD ROSES: If you’re growing grandifloras and floribundas, a

practice called disbudding can produce spectacular results. These

roses normally bloom in clusters; the central flower blooms first,

followed by the secondary buds. The central flower inhibits the

development of the lower side buds. If you remove it, the surround-

ing buds burst into a larger display. The summer months are an

ideal time to open up the central area of each bush to improve air

circulation and suppress fungal diseases.

BIG SPLASHESThicken the air with fragrance, and the same old yard seems suddenly romantic. Fragrance is a powerful tool in garden design. Load up on scent or use fragrance-laden plants in high-profile areas: along a path, near a bench or patio, or by the front and back doors. Consider Daphne, Datura, Nicotiana, herbs, jasmine, gardenia, roses, wisteria, tulips, and hyacinths.




events.1-4 BEES VS ZEPHYRS slbees.com

3 MIDNIGHT MOON RUN 5K This race in Sandy at Alta Canyon Park begins at midnight, keeping you cool during the summer heat. sandy.utah.gov

5-8 BEES VS REDHAWKS slbees.com

7 TOUR OF UTAH Known as America's toughest stage race, Tour of Utah has brought some of the world's top cyclists. Includes great scenery, mountain, climbs, desert courses, and urban circuits.

tourofutah.com

8 SUNDANCE HIKING RETREAT Enjoy the best trails of Wasatch. Includes comfortable mountain lodgings, a personal retreat chef, yoga master, a massage, foot zoning and daily guided hiking adventures. 801.663.6964

11 SHE RUNS (MIDWAY RACE) It's a tough course, but once you've conquered Memorial Hill you've proven that you Run Like A Girl! sheruns.com

12 GUIDED HISTORICAL HIKE Enjoy the beauty of Deer Valley Resort with a free guided hike of the area. 801.652.5578

18-21 REAL SL VS FC DALLAS realsaltlake.com

18-21 BEES VS SKY SOX slbees.com

19 DARK HOLLOW SUPER D If there is an event to make certain you attend, this classic downhill bike race is it. go-ride.com

21 REAL SL VS TAURO realsaltlake.com

25 KISS ME DIRTY RACE Become an official "Dirty Girl" (men included) with proceeds going to gynelogical cancer research.!

butchcassidydays.com

26 ROCKY MOUNTAIN GUN SHOW

southtowneexpo.com

27-30 BEES VS PADRES slbees.com

29 ANTELOPE ISLAND STAMPEDE

Hot air balloons, professional kite flyers, BMX and local bands performing. antelopeislandstampede.com

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For more EVENTS in your area, visit Healthy-Utah.com.

To have your event featured, send us an email - events@Healthy-

1 SHARK WEEKThe Living Planet Aquarium invites visitors to learn the real story behind common shark myths, hoursing 8 species of sharks for you to see.thelivingplanet.com

2 KISS ME KATE A bold, fun musical version of Shakespeare's The Taming of the Shrew.ufoc.org

4 COOL AIR CONCERT SERIESEnjoy free live music in spectacular Little Cottonwood Canyon. Cashed Out will be performing.snowbird.com/events

arts&entertainment

sports&recreation

31 MAN VS MUD 5KVoted Utah's best mud run, this race includes over 30 obstacles—and lots of mud. manvsmud.com

31 BEES VS RIVER CATSslbees.com

31 OF LOVE TOURNAMENTUtah's premier tennis exhibition and tournament play in support of the Juvenile Diabetes Research Foundation. oflovetournament.com



8/126 TRACY AVIARY BEAT THE HEAT Tracy Aviary will be open to the public until 8 p.m. Monday nights throughout the summer.

tracyaviary.org

10 SUMMERFEST INTERNATIONAL DANCE FESTIVAL

Includes international performances and booths. Meet new friends from around the world and watch the street dance.bdac.org/summerfest

14 18TH ANNUAL LLAMA FEST Come to the Sri Sri Radha Krishna Temple in Spanish Fork and enjoy a day of llama fun, Indian food, and an exciting cultural experience!

801.798.3559

15 9 TO 5halecentertheater.org

17 IRISH MUSIC FESTIVALA day long celebration of Irish music, food and dance.801.661.1888

18 ROCK 'N' RIBS Utah's greatest BBQ restaurants offer $3 sample plates while Arrow 103.5 plays music. Free admission! 801.535.6132

21 NORAH JONESredbuttegarden.org/concerts

23 THE LION, WITCH, AND THE WARDROBE ziontheatrecompany.com

24 PRINCESS BRIDEEnjoy a classic at Snowbird's free Friday night family flicks up Little Cottonwood Canyon. snowbird.com/events.com

27 ARSENIC AND OLD LACE haletheater.org

30 HAIRSPRAYThe broadway hit comes to Tuacahn! tuacahn.org

And coming in September:

15 SAVE YOUR SKIN 10K Enjoy the 10K run or 2 mile walk in Bountiful to benefit the Skin Cancer Foundation.

saveyourskin10k.com UDOT SNAP "WALK MORE IN FOUR CHALLENGE"

Kids record their walking and biking safely to school at least three days each week in September, qualifying for great prizes.

udot.utah.gov/snap

13 ALLERGY SAFETY PREPRocky Mountain Allergy, Asthma, and Immunology hosts a free back to school safety prep for children with food allergies and asthma at Davis County FairEnjoy free, fun workout sessions after work.

rockymountainallergy.com

16 WEEKDAY WORKOUTSEnjoy free, fun workout sessions after work.

801.535.6110

16 FREE DENTAL SCREENINGRoseman University College of Dental Medicine will be screening patients for its upcoming low-cost Student Dental Clinic.

801.878.1212

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Has joint pain robbed you of some of life’s simple pleasures? There’s good news for you. Advances in medical technology and surgical techniques have made joint replacement surgeryone of the most routine and successful procedures. That meansgetting back to an active lifestyle might be easier than you think.

GIVE PAIN A REPLACEMENTRanked #1 in Utah for Overall Orthopedic Services, Six Years in a Row HealthGrades

5-Star Rated for Joint Replacement, Eight Years Running HealthGrades5-Star Rated for Joint Replacement, Eight Years Running HealthGrades

HealthGrades

Call us toll-free at 855-796-0593 or learn more by visiting www.mountainstarhealth.com.

HCA12-0553_8.375x10.875_r3.indd 6 6/13/12 10:31 AM



Has joint pain robbed you of some of life’s simple pleasures? There’s good news for you. Advances in medical technology and surgical techniques have made joint replacement surgeryone of the most routine and successful procedures. That meansgetting back to an active lifestyle might be easier than you think.

GIVE PAIN A REPLACEMENTRanked #1 in Utah for Overall Orthopedic Services, Six Years in a Row HealthGrades

5-Star Rated for Joint Replacement, Eight Years Running HealthGrades5-Star Rated for Joint Replacement, Eight Years Running HealthGrades

HealthGrades

Call us toll-free at 855-796-0593 or learn more by visiting www.mountainstarhealth.com.

HCA12-0553_8.375x10.875_r3.indd 6 6/13/12 10:31 AM



http://www.altiushealthplans.com

Healthy Magazine | August '12

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Transcript of Healthy Magazine | August '12