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It's November, and that means it's time to FEAST ON LIFE, while making a holiday health plan, studying foodography, and developing gratitude as a lifestyle.
Transcript of Healthy Utah | November '12
2 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
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6 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
contents. NOVEMBER 2012VOLUME XII, № 11
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FITNESS
18WHAT'S HAPPENING TO MY BODY?!Like it or not, our bodies do go through some real changes as we get older.
IT'S ALL IN THE HIPSMake that waist-to-hip ratio normal and the risk of dying drops greatly—by more than two times, research showed. Otherwise, pay the price.
20
10GRATITUDE AS A LIFESTYLEThere is a definite connection between gratitude & well-being. A habit of gratitude can contribute to a healthier, happier lifestyle all year long.
WELLNESS
12DIABETES AWARENESS & PREVENTIONDiabetes is increasing at a startling rate. In the last decade, there has been a 33 percent jump in people with type 2 diabetes. Drastic improvements in your risk for diabetes can be made with only modest changes in behavior.
FATAL FOOD ATTRACTION Don’t fall into that unhealthy longing for what you see in foodography. This hankering can take the beauty out of food, food which could otherwise be a form of expression and creativity.
26
THANKSGIVING!
28HOLIDAY HEALTH BATTLE PLANThe holidays are about family, fun and food, and we shun anything that tries to take away from those joys. But we also worry about our weight during the festive time of the year, which can take the pleasure out of family meals. These meals should warm the heart, not make you feel guilty.
8 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
NOVEMBER 2012
VOLUME XII, № 11
EDITOR-IN-CHIEFJohn A. Anderson | [email protected]
MEDICAL DIRECTORSSteven N. Gange, M.D. Lane C. Childs, M.D.
PUBLISHER Kenneth J. Shepherd | [email protected]
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Hansen, Heather Hooke, Laura Schwecherl, David Joachim, Douglas H. Jones, Tamarra
Kemsley, Lisa Mathews, Trevor Magee, Stuart B. Porter, Mark Saunders, Steven E. Warren
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Letter from the Editor
Feast on Life.
materialism, but don’t seem to be gaining much
ground in areas of real importance. As the holidays,
and all their materialism tidal-wave around us, we
need to consider some fundamental questions about
where we’re going, and why.
For Example:If money were no object, what would you do in life? If you have only 5 years left to live, how would you change your life? If you had only a day to live, what did you NOT get to do, or become?It’s not about just sustaining or materializing
life. It’s about truly living life. Life isn’t a race or a
competition to win; it’s a canvas to paint or a blank
page on which to write. How poetically do you live
your life? How often do you seize the day? Can you
define what’s deeply meaningful in your life? Do you
live your life pursuing or strengthening that meaning?
Which would rank higher – your job or family, your
stuff or your friendships? Do you take time for
creativity and spirituality in your life?
Typically, when people honestly answer these types of
questions, having more or enough isn’t as important
to them as having intimacy and connection with
the ones they love, and personal inner growth. Not
surprisingly, much of what we really want doesn’t cost
a lot of money. But pursuing our dreams does require
management of money, and sometimes choosing to
downsize and apply a budget.
For me it all comes down to time. How we spend it –
how we consume it. Time is what you really need to
give to others, and really, what you want from them.
Time is money, and your attention and focus is a gift.
Think about that as you decide what to ‘get’ your
mom for Christmas this year.
Somewhere along the way we got the notion that more is better. Unfor-tunately we spend most of our time
pursuing more, which means we aren’t content with less. (Or simply just con-tent, period.) Whatever happened to ‘less is more’? And, to simplify, more of what? Or less of what? That’s the key question.
I read some striking statistics in the book, Affluenza
– The All Consuming Epidemic, by John de Graff. He
points out that Americans boast a higher GDP than
Europeans because Europeans use a larger portion
of their productivity for leisure, and leisure isn’t a
GDP ‘product.’ “Americans,” he notes, “work nearly
nine weeks longer each year than the Western
Europeans.” And yet Europeans seem to be faring
much better than we are in terms of general health
rates. Coincidental? He continues:
“We (Americans) have the most product, the
widest choices, but is that what life is about? I
think our priorities are out of whack. We have
the greatest gap among industrialized nations
between rich and poor, and that seems to press
everybody to compete to live like the people at the
top. We focus on producing and consuming stuff,
and we’ve forgotten that all of these other values
are losing out: friendships and family, health and
civic participation, a future for our children.”
I consider this to be a profound spiritual crisis.
Think about it – we now earn three times as much
as our grandparents did, so why aren’t we three
times as happy? Income and earning money gets
emphasized more than happiness, family, or even
freedom. We daily jog on a sturdy treadmill of
written by John A. Anderson
HEALTHY UTAH NOVEMBER 2012 9 Facebook.com/HealthyUT
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10 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
“Rest and be thankful.”
- William Wordsworth
©K
atie
little
| Dre
amst
ime.
com
lifestylegratitude as a
HEALTHY UTAH NOVEMBER 2012 11 Facebook.com/HealthyUT
What is your lifestyle?For many of us, Thanksgiving is simply an excuse to stay
home from work, watch football and stuff ourselves with
delicious food. Reflecting with gratitude on the year's
“harvest” of blessings is sometimes lost amidst the trips
to the grocery store, college football games and coupon-
clipping in anticipation of day-after-Thanksgiving holiday
sales.
What we may not realize is that consistent gratitude
can benefit those who are grateful. A study published
in the February 2003 issue of the Journal of Personality
and Social Psychology helps to support the popular
notion that gratitude does have a positive effect on our
emotional and physical health.
Researchers Robert A. Emmons, of University of
California-Davis, and Michael E. McCullough, of University
of Miami, led a series of studies to investigate whether
gratitude is just something “happy” people experience or
if gratitude can actually affect well-being.
Researchers used techniques to encourage participants to
focus either on gratitude, hassles or a neutral focus. Over
a period of weeks, the participants indicated their mood,
predictions for future well-being, health habits, physical
health symptoms, instances of helping others, etc.
The results demonstrated that gratitude did have a
positive effect on mood and the likelihood of participants
helping others. Also, in a more extensive study with
a group of participants with neuromuscular diseases,
participants reported sleeping better.
Although the exact connections of gratitude to well-being
may need to be further studied for scientists to understand
the exact links between them, it certainly doesn’t hurt
to be grateful, and if anything, a habit of gratitude can
contribute to a healthier, happier lifestyle all year long.
GIVE EACH OF YOUR FAMILY MEMBERS A “GRATITUDE JOURNAL.” Encourage them to write about something new each day that
they are grateful for.
THINK OF SOMEONE that has inspired feelings of gratitude in
you and write that person a letter expressing your thanks.
SAY THANK YOU. If you have children, have a family activity
where they create “thank you” cards for family members,
teachers or friends, and help them to deliver or mail them.
VOLUNTEER. By doing good things for other people, you will
recognize the good things people do for you.
©K
atie
little
| D
ream
stim
e.co
m
How to incorporate thankfulness into your holiday and your daily life:
MEDITATE. Say a prayer of simple thanks.
REFLECT. Take time out of your day to reflect on the good
things in your life, whether it be through relaxation, yoga,
a bubble bath or a nature walk. Clearing away the hassles
and appreciating the world around you will lead to greater
appreciation of life.
DO A GOOD DEED. Do something good and do it anonymously.
This takes away that feeling of “owing people” and feeling “owed”
for our good acts. Plus, it’s fun!
SERVICE. Offer to help someone without being asked.
12 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
THE BODYHEALTHY FACTS AND FIGURES
Diabetes Awareness Mo.A R U D E A W A K E N I N GThe demand the growing number of seniors has put on the medical community has sent many into overdrive to develop new strategies to deal with the rapidly increasing geriatric population. Experts warn that medical, social and financial problems will be fast upon us and that the world is just beginning to realize the magnitude of these problems.
x
15Diabetics are at 15 times the risk of experiencing limb amputations following initial injury as compared with the non-diabetic population. Five to 15% of diabetic patients require an amputation at some time in their lives. Diabetes is the leading cause of lower extremity amputations, which are also on the rise. Consider 65,000 amputations in 2010, up from 54,000. In 1990.
LOWER YOUR RISK, SAVE A LIMB
B HEALTHYHealth experts blame the increase in diabetes largely on the parallel rise in obesity and unhealthy lifestyles. We may be eating too much fatty food and sitting too long in front of computer and TV screens instead of getting sufficient exercise. The rise in North America’s aging population is also considered a contributing factor. Doctors say the news is alarming because diabetes is largely preventable. They emphasize regular exercise and a healthy diet go a long way toward prevention. “Especially worrisome,” says Dr. Mladen Vranic, a diabetes researcher and past chair of physiology at the University of Toronto, “is the fact that type 2 diabetes is now rising steeply, not only in those formerly most affected [people over 45], but also among young people in their 30s and even teenagers.” This means that the effects may now be disabling people in their prime and shortening their life expectancy.
1
2
3
4TIMES MORE LIKELY A MAN WILL DEVELOP DIABETES IF HE HAS LOW TESTOSTERONE, REGARDLESS OF BODY MASS, ACCORDING TO THE THIRD NATIONAL HEALTH AND NUTRITION EXAMINATION SURVEY.
one in every three Americans will have diabetes, according to The CDC. That’s 165 percent more people with the disease by the year 2050. The statistic comes from researchers who identified trends in the health data of 360,000 Americans.
50yrs
1 out of 3 diabetes cases is undetectedIT DOESN’T HAVE TO BE THIS WAY. DOCTORS COULD DETECT EVERY SINGLE CASE OF TYPE 2 DIABETES IF EVERYONE MADE REGULAR VISITS TO A DOCTOR. DIABETES TESTING SHOULD BE CONSIDERED EVERY THREE YEARS, BEGINNING AT AGE 45, ACCORDING TO CURRENT GUIDELINES.
risky business
olive forever
Often called The Silent Killer, diabetes is a growing epidemic, which can cause blindness, kidney failure, heart attacks and strokes. Almost 19 million Americans are diagnosed with diabetes, yet more than seven million Americans have it, but aren’t aware of their condition. Millions of Americans don’t realize they have the potentially deadly disease, and that ignorance could cost them
dearly. Diabetes is increasing at a startling rate. In the last decade, there has been a 33 percent jump in people with type 2 diabetes. Drastic improvements in your risk for diabetes can be made with only modest changes in behavior.
Possible symptoms of type 2 diabetes include excessive thirst, frequent urination, sudden weight loss, fatigue, blurred vision or tingling and numbness in the hands or feet. Check with your doctor if you have any of these symptoms, particularly if you’re overweight. And also check with your local American Diabetes Association branch. Some may be offering free screenings.
K N O W T H E S I G N SRECENT STUDIES SHOW THAT A BRISK 30-MINUTE WALK, FIVE TIMES A WEEK AND SHEDDING 10 POUNDS CAN NOT ONLY KEEP YOUR HEALTH IN CHECK, BUT IT CAN CUT YOUR RISK OF TYPE 2 DIABETES IN HALF.
HEALTHY UTAH NOVEMBER 2012 13 Facebook.com/HealthyUT
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14 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
Since the ‘90s, the American
population has heard warnings of a
diabetes epidemic. Then, early in 2001,
the experts saw their devastating predictions
come to fruition in what the government called
“dramatic evidence of an unfolding epidemic.”
Since then, we have lived among the epidemic
which continues to plague our nation. Stats
like, “8.3 percent of Americans have diabetes”;
“One in three children born since 2000 will
develop diabetes in their lifetime”; or “Diabetes
sucks $132 billion from the US economy
annually” are nothing new in the daily news.
We know the facts. In fact, they have become
as commonplace as to desensitize our
proactivity against diabetes. We need to start
acting responsibly for the knowledge and
warnings we receive. Individually, we need to
ask, “What am I doing to prevent diabetes?”
As a nation we need to ask, “Why do doctors
diagnose about 1.9 million new cases of
diabetes each year?” More importantly, “Why
do federal experts predict that the diabetes
epidemic will continue unabated?” We
interviewed local medical specialists to hear
their take on why the diabetes epidemic still
reigns strong and what we need to do about it.
Who is most at risk and is there a cure? We cannot change our genetic inheritance or
ethnic makeup but we can implement strategies
to live a healthier lifestyle. This may be the most
important factor in diabetes treatment; as in
many cases, type 2 diabetes can be prevented or
at least delayed, and for those who already have
the disease, the complications can be greatly
reduced … Exercise as well as diet are central to
the control of diabetes complications, says Judy
Rogers, BSN, RN, CCRC, Division of Endocrinology,
Diabetes, and Metabolism at the University of
Utah School of Medicine.
Does exercise lower the risk of diabetes?While many people with diabetes need to
take medication to assist with control, diet
and exercise remain the cornerstones of
treatment. In the September 2007 issue of
Annals of Internal Medicine, Ronald J. Sigal,
MD, MPH, from the University of Calgary
reported that the combination of aerobic
and resistance training provide the greatest
improvement in glycemic control, and that
progression to diabetes among obese persons
and those with pre-diabetes is not inevitable.
Many studies have shown that weight loss
and increased physical activity can delay
or completely prevent the onset of type 2
diabetes and its many debilitating and life
threatening co-morbidities and can decrease
the complications for those who already have
diabetes.
With every emotion and every situation, we
are surrounded by food. With a type 2 diabetic,
it’s about controlling that. As a person’s BMI
increases, their risk for cardiovascular disease
and diabetes increases, as well as their risk
for other chronic diseases, says Erin Miller,
RDCD, Dietician and Weight Management and
Bariatrics specialist.
Erin writes, "Keeping a person’s BMI within
healthy limits is key. To do this, an important
first step is watching and controlling portion
sizes. Sadly, typical restaurant portion sizes
are unbelievable huge. So, along with diabetes
awareness and education, we need to emphasize
and practice portion restraint. It's a tricky
diet world out there, and confusion abounds.
Consider carbohydrates. So much is published
it's hard to decipher good from bad and proper
portions. Likewise, understanding how fat and
sodium affect us for better or worse is essential.
This awareness starts with reading food labels
and then avoiding foods with high levels of
sodium, fat, sugar, and processed carbohydrates
(carbohydrates with little to no fiber content). By
far the best step in awareness is self-awareness.
Keep a log/record of your food and activity. This
really opens our patients’ eyes to see where
they are starting from. We see great results
from food journals because it provides a way
for our patients to educate themselves and tell
themselves where they need to change."
When choosing a diet, do not eliminate any
food group. Each food group contains certain
vitamins and minerals — don’t cheat your body.
Nearly two out of three Americans are overweight. Half of these overweight Americans are frankly obese. This is twice as much obesity as in 1980, according to Daniel J. DeNoon with WebMD.com.2
6Diabetes in the United States is a big problem, with 25.8 million children and adults in the United States—8.3% of the population—have diabetes, the government calls dramatic evidence of an unfolding epidemic.
the numbers don’t lie:
Written by AUBREY MERRELL
STORYCO
VER
A SOCIAL EPIDEMIC:For a country so obsessed with health and being thin, we sure take the cake (and eat it too) for our unhealthy status.
Diabetes PreventionNow that’s something
worth celebrating
ASK A HEALTHEXPERT
Insider Advice From Diabetes Specialists
HEALTHY UTAH NOVEMBER 2012 15 Facebook.com/HealthyUT
6Learn what an appropriate portion size is.
Be physically active. Lose weight and keep
the weight off. Research definitely shows
that physical activity keeps weight off and
keeps diabetes at bay.
Obesity is a multifaceted disease affected
by our lifestyle, food choices, and genetics.
Our genetics may load the gun, but our
habits pull the trigger.
There are several things we can do to combat diabetes. First, we need to look at the onset of weight
gain caused by the simple pleasures that
we’ve taken too liberally. We now live a
sedentary lifestyle with a poor diet full
of appetite stimulants and poor dietary
education. Diabetes is nondiscriminatory!
Children eat these appetite stimulants on a
regular basis. Take a peanut butter and jelly
sandwich: the bread, the peanut butter, and
the jelly may all contain high fructose corn
syrup, an appetite stimulant present in most
foods we eat as Americans. A lot of it comes
back to lack of education. Most parents and
adults do not understand what we need to
put into our bodies and they are not aware
of the appetite stimulants in the food they
eat and feed to their children. Parents have
a huge responsibility, and a lot to learn.
Children, who learn by example, will tend
to mimic our habits. If we exhibit a lifestyle
of moderate eating, fun, frequent exercise,
and healthy, educational activities, chances
are high our children will follow suit. The
best thing we can do is educate ourselves on
proper health and live in balance. Balance
comes down to a common sense approach
of being healthy through proper diet and
exercise. These days, people tend to be too
impulsive and gimmick, or fad-oriented
in terms of healthy habits. It's quite
unnecessary when you consider that weight
management is actually very simple: what
you put in is what you get out. You have to
give the body what it needs to perform.
Fortunately we live in a community with
multiple fully comprehensive educational
weight management programs, with
dietitians, counselors, physical trainers,
and bariatric surgical treatment as needed.
These offer a multidisciplinary approach
with a team of specialists. With education,
the best results come from learning from
the very beginning how to feed yourself and
how to feed your family. Health is
truly a family affair, coming together
as a family to learn a healthy lifestyle
and balance. “If we can help people
as children or even newly married
adults, then we can start fighting this
epidemic. It starts with education, we
have to educate everyone,” says Miller.
the diabetes sugar myth
Myth: Eating too much sugar causes diabetes. FACT: The answer is not so simple.
Type 1 diabetes is caused by genet-
ics and unknown factors that trig-
ger the onset of the disease; type 2
diabetes is caused by genetics and
lifestyle factors.
Being overweight does increase your
risk for developing type 2 diabetes,
and a diet high in calories from any
source contributes to weight gain.
Research has shown that drinking
sugary drinks is linked to type 2
diabetes.
The American Diabetes Association
recommends that people should
limit their intake of sugar-sweetened
beverages to help prevent diabetes.
Sugar-sweetened beverages include
beverages like:
• regular soda• fruit punch• fruit drinks• energy drinks• sports drinks• sweet tea• other sugary drinks.
These will raise blood glucose and
can provide several hundred calories
in just one serving.
See for yourself: Just one 12-ounce can of regular
soda has about 150 calories and 40
grams of carbohydrate. This is the
same amount of carbohydrate in 10
teaspoons of sugar!
One cup of fruit punch and other
sugary fruit drinks have about 100
calories (or more) and 30 grams of
carbohydrate.
the numbers don’t lie:
An article entitled “Lung Cancer Prevention” might plainly say, “Um…quit smoking.” Just like lung cancer, we can control the growth of type 2 diabetes by actually making the healthy life-style choices we have heard for years. Remember, “our genet-ics may load the gun, but our habits pull the trigger.” Here are 17 things you can do RIGHT NOW to prevent type II diabetes.
1| EXERCISE. National studies prove that exercise alone is the single most important factor in diabetes prevention and control.
2|AVOID APPETITE STIMULANTS. Food and beverage companies sneak appetite stimulants into the majority of our food to make us eat – and thus buy – more food. Search out and avoid the following: high fructose corn syrup (in almost everything we eat!), food colorings, MSG or Hydrolyzed Vegetable Protein, nitrites and nitrates, and others.
3|EAT MORE FRUITS & VEGETABLES. Barbara Rolls, PhD, author of The Volumetrics Eating Plan says, “Stock your kitchen with plenty of fruits and vegetables and at every meal and snack include a few servings. Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar.”
4|GO FOR WHOLE GRAINS. Whole wheat breads and baking flour, brown rice, cereals and crackers with at least five grams of fiber per serving, and popcorn. These keep you full longer than refined white grains and also promote heart health.
5|EAT SMALLER PORTIONS to prevent the glucose/insulin roller-coaster from overeating. Use smaller plates, bowls and cups to make your meals look bigger and not feel portion deprived.
6|EAT IN. Restaurant food contains more fat, calories than homemade meals.
7|EAT 4-5 SMALL, SENSIBLE MEALS throughout the day. This keeps your glucose from spiking, balances insulin production, and supports a healthy, high metabolism.
8|LEAN PROTEIN AT EVERY MEAL. Protein helps you feel full longer and ebbs those late afternoon munchies. Tasty options include low-fat yogurt, soy, eggs, beans, fish, and small portions of nuts.
9|DRINK 6 TO 8 GLASSES OF WATER PER DAY. Water consumption is one of the best ways to curb your appetite.
10|EAT BREAKFAST EVERY DAY to kick-start your metabolism and prevent insulin levels from plummeting around 10:30 AM.
11|USE NON-STICK COOKWARE & COOKING SPRAY instead of oil to decrease the fat and calories in your meals.
12|USE SPICES INSTEAD OF SALT to decrease your dietary sodium. Spicy foods also boost your metabolism.
13|KEEP A FOOD LOG FOR A WEEK. By tracking what you eat, you can detect your personal trouble spots in your diet and take control.
14|READ FOOD LABELS and choose foods with low fat, calories, sugar, and sodium. Reach for low-fat versions of salad dressings, dairy, and condiments. Also, replace your normal condiments and dips with hummus, salsa, and vinaigrettes.
15|RELAX – try deep breathing, yoga, walking, and soothing music.
16|SIT DOWN TO EAT. Your body does not register the act of eating if you are busy doing other things. So sit down and enjoy your meal!
16 ways to escape the growing epidemic
Y O U R H E A L T HDiabetes Awareness Mo.
16 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
THE WORKOUT INPUT, INSPIRATION AND PERSPIRATION
Prime Time for ExerciseTV-time has been shown to increase the risk of obesity.
Not only does couch time take away from time spent
walking, gardening, and playing with the dog, but also
researchers suspect that the commercials could be
influencing you to make poor eating choices.
Hide the remote, cancel the cable, do whatever it
takes to avoid an unfit fate. It’s prime time for you.
Journal of the National Cancer Institute 2010
Keeping It RealRealistic goals can help make a fitness plan even
more effective. Research shows that many people
don’t have an accurate picture of their current
abilities. To ensure success, ask friends, family,
and your doctor for an outside assessment of
your current health and fitness status, and use this
information to create an achievable plan.
Psychological Science in the Public Interest 2011
Fitness InvestmentBeing fit now is like investing in a retirement fund
for a healthy future. Low fitness levels as a young
adult appeared to increase the risk of diabetes
and high blood pressure. The study lends more
support to the theory that health conditions do not
have to be a normal part of aging and that what
you do now can help prevent illness later.
Journal of the American Medical Association 2010
HealthDay News
Slouching hurts more than just your backTake a minute and check how you’re sitting. Are you slumped over your keyboard? Straining your neck toward the computer screen? If so, you may be hurting your performance at work.
A new study by researchers at Colorado College found that MEN WITH THE BEST POSTURE SCORED SIGNIFICANTLY HIGHER ON A MATH TEST THAN DID THOSE WHO SLOUCHED IN THEIR SEATS.
Lead study author Tomi-Ann Roberts, Ph.D., says sitting tall makes you feel more dominant and successful, and that improves your ability to relax and focus on the task at hand.
So roll those shoulders back and puff out your chest. (You’ve been hitting the gym for a reason, right?)
APPEARANCE COUNTS. That includes your clothing. It’s not hard to upgrade your look — and it doesn’t need to cost a fortune, either. Learn to mix your staples with a few new pieces from the fall collection, and your wardrobe will go farther.
HOLIDAY ADVICE: Give yourself a present this holiday season — Take precautions to prevent injuries when trying to lift and carry bulky presents, heavy luggage or other objects.
“During the holiday season, we see a significant rise in patients who are experiencing back, shoulder and neck pain,” says Kendra Harrington, a physical therapist at Walter Reed Army Medical Center in Washington, D.C.
“Many [people) have desk jobs and are fairly inactive most of the year. Rushing around and carrying too many things at once, and in the wrong way, places added stress on bodies, which may increase the chance of injury,” Harrington said.
HOW GOOD POSTURE BOOSTS YOUR CAREER
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ABOUT THE AUTHOR
MY BODY?What is Happening to
It’s the age old question: “Why is my body not responding to the same exercise and diet tricks that worked when I was 25?”
Like it or not, our bodies do go through some real changes as we get older.
////////// /////////// /////////// /////////// /////////// /////////// /////////// ////////////FITNESS
Some of these changes can be attributed to genetics. Other changes are simply
part and parcel of the aging process. Starting at age 30, we begin to lose 5-10% of
our muscle mass every decade (unfortunately, women lose muscle mass much
quicker than men.) If you’re not working diligently to replace this muscle loss,
weight gain is inevitable. Many people don’t recognize the metabolic power
of muscle. One pound of muscle burns 35-50 extra calories per day.
One pound of fat burns 5-10 extra calories per day. There are obvious
ways to counteract the undesirable effects of ‘Father Time’. We’ve heard
them before: increase cardiovascular exercise duration and intensity,
incorporate strength training and reduce food portion sizes. When all
of these lifestyle changes are incorporated and there are little or no
significant reductions in weight observed, people often turn to other
solutions. Are they legitimate and/or safe? Let’s take a look:
Human Growth Hormone (HGH) supplementation has become fashionable amongst dieters and
those looking to add muscle. HGH, the hormone responsible
for growth from infancy to adulthood and muscle building
and maintenance, begins to diminish as we age. A few small
studies have linked HGH injections with fat loss and muscle
gain. But the changes seen were minimal -- just a few
pounds -- while the risks and potential side effects are
not. Experts warn that HGH is not approved by the Food
and Drug Administration (FDA) for weight loss. There
are reports of increased risk of diabetes, carpal tunnel syn-
drome, joint problems, and possibly heart disease.
Verdict More research is needed to determine safety.
Negative Calorie Foods Consuming more “negative” calorie
foods may be helpful in waging war on middle age spread. It is
purported that certain foods take more energy (calories) to digest than
they provide in calories. This is due to the food’s high water and fiber
content. The theory is that 5-10% of calorie expenditure goes towards
the storage and digestion of nutrients. If you eat a very low-calorie,
high-water content, fibrous food, it is purported that you will have a
negative “net” gain in calories. These foods include celery, grapefruit,
grapes, watermelon, lettuce, onions and pickles.
Verdict Give it a try. All of these “negative” calorie foods are nutritious, even if they don’t whittle your waist line.
HRT More and more females and males are turning to Hormone
Replacement Therapy (HRT) when traditional modalities don’t seem
to be working. As we age, our hormones can literally go haywire. For
example, ladies, if you are estrogen-dominant, it will be very dif-
ficult to reach your fitness and weight loss goals. You may need to
supplement with progesterone. Discuss your concerns with your OB/
GYN. Men, too, have their own set of hormonal issues that are often
overlooked. Male menopause or “andropause” is the gradual reduc-
tion in male hormones that occur as men age. Decreased muscle
mass, increase in body fat, reduction in energy levels, lowered sex
drive, hair loss, sleep disturbance, and mood changes associated with
these hormone changes are usually accepted as simply part of aging.
Your physician can order tests that accurately measure the male
hormones affected by andropause and allow your doctor to balance
these hormones and minimize the unpleasant effects of andropause.
Verdict Talk to your physician about HRT. You can then make an informed decision whether HRT is right for you.
HEALTHY UTAH NOVEMBER 2012 19 Facebook.com/HealthyUT
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FITNESS
2 TOP TIPSTHAT CAN MAKE ANY FAT-LOSS PLAN WORK
W R I T T E N B Y B I L L M A N N
eEveryone knows that fat
loss is all about making
healthy changes to your
lifestyle and habits. Chang-
es like this are hard and
can't be completed overnight!
If you try to make significant changes
in your lifestyle within a very short
time, the chances are extremely high
that you will become frustrated and
fail in your fat loss efforts. However,
there is more to fat loss than just
diet and exercise. Your most powerful
weapon in your plan to lose fat is
your mind.
HERE ARE TWO TIPS FOR ADJUSTING THE WAY YOU THINK TO HELP YOU SUC-CEED WITH ANY FAT LOSS PLAN YOU CHOOSE.
1 AVOID SELF- SABOTAGING THOUGHTS: Self-sabotaging thoughts will do you
more harm than a bad plan or even
a junk food binge. If you are always
thinking that you can't stick to your
fat loss plan, can't do the things you
need to do in order to meet your goals,
how can you ever achieve them?
Your mind is powerful and if you keep
telling yourself you won't succeed,
you won't. So what can you do to pre-
vent this problem? Do what you can
do as best you can, and keep leaning
into it. By that, I mean keep pushing
toward your goals. If you can't do the
full workout right away, don't give up.
Do what you can and try to do a little
more each time until you succeed.
If, for example, thirty push-ups is
overwhelming for you, start small.
Start with 10, or even 5, and work your
way up. Congratulate yourself for do-
ing what you can and try to do a little
better next time. When you start with
what you can do and keep at it, over
time it becomes much easier to reach
your goals! And here's something to
watch for. Many of the people who
designed the top fitness programs ©D
anie
l Sro
ga |
Dre
amst
ime.
com
HEALTHY UTAH NOVEMBER 2012 23 Facebook.com/HealthyUT
realize that you may not be able to do the full plan right away.
They include help like workouts that you can do without a gym
or any equipment. That way, you can work your way into the
full program successfully.
2 GET SUPPORT: Proper support is essential
in order to keep you determined and motivated. Without real
support it is too easy to get discouraged and give up. If you do,
of course, you won't be able to lose weight successfully. That's
why it is essential that you enlist the support of your friends
and family in achieving your goals for losing fat. Who else
would want you to succeed more than your loved ones?
It also helps if you choose a fat loss program which offers sup-
port to its members in the form of a support group or forum.
In a forum, you will get support and tips from your peers and
experts alike! If nothing else, choose a popular plan. If you are
following one of the more popular plans, it's highly likely that
someone you know is too. You can provide support for each
other by sticking to the program.
Surround yourself with supportive people and stay away from
the negative people who find fault with your efforts or subtly
tear you down.
HOW TO STAY FIT
WHEN YOU WORK ALL
DAY
Most people sit for hours at work, but that's no excuse not
to exercise.
The American Heart
Association offers these
tips for burning a few calories at the office:
Brainstorm project ideas
with a coworker while taking a
walk.
Stand while talking on the
telephone.
Walk down the hall to speak with
someone, rather than using the
telephone.
Take the stairs instead of
the elevator.
Schedule exercise time on your business calendar and treat it as any
other important appointment.
Get off the bus a few
blocks early, and walk the
rest of the way to work or
home.
Walk around your building during a work-day break or
lunch.
+©
Dan
iel S
roga
| D
ream
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e.co
m
A special thank you to all of our Ju-venile Diabetes Research Foundation Walk to Cure Diabetes Sponsors! We raised over $730,000 to support the critical research needed to find a cure for diabetes. THANK YOU!
A special thank you to all of our
Juvenile Diabetes Research Foundation
Walk to Cure Diabetes Sponsors!
We raised over $730,000 to support the critical
research needed to find a cure for diabetes. THANK
YOU!
Presenting Sponsors
Discover Financial Services
EnergySolutions
Walker’s Gas Stations
Gold Sponsors
ARUP Laboratories
Community Health Charities
Companion Systems
ICON Health & Fitness
Jacobsen Construction
Logan River Golf Course
Partyland
Swire Coca-Cola, USA
Utah Surgical Arts
Workers Compensation Fund
Silver Sponsors
BD Medical
Deloitte
Ford Motor Company
Gardner Company Homes
Pepperidge Farms
ZAGG
Bronze Sponsors
Bard Access Systems
Gossner Foods
Huntsman International
Saddleback Harley Davidson
Snell & Wilmer
Synergy Worldwide
Copper Sponsors
4 Life Research
Alpine Pediatrics
Bailey’s Moving & Storage
Boeing
Buckner Company
CCI Mechanical
Cache Valley Specialty Hospital
Coldwell Banker Commercial
Diversified Insurance
Ernest F. Mariani
Goldman Sachs
Hess Travel
Key Bank Foundation
Marsh Risk & Insurance
Moreton & Company
Nucor Steel
Okland Construction
SkyWest Airlines
Summit Insurance
Tec Electric
Temkin International
Utah Community Credit Union
Xerox
Zions Bank
In-Kind Sponsors
ABC4
Associated Foods
Badger Screen Printing
Caffe Ibis
Comcast
Copper Canyon Farms
Culligan Water
Dannon
Diamond Rental
Extreme Party Innovations
Frito Lay
Gossner Foods
Hunter High Cheerleaders
Kohl’s
Lone Peak Trailers
Maceys
Markine Wright Graphics
Nicholas & Company
Paradise Bakery
Partyland
Pepperidge Farms
Pepsi Bottling
Starbucks
Subway
Summit Ice
Sunbelt Rentals
Swire Coca-Cola, USA
Utah National Guard
UVU Community Health Dept.
ZAGG
About JDRF
JDRF is the leading global
organization focused on type 1
diabetes (T1D) research. The
goal of JDRF research is to
improve the lives of every person
affected by T1D by accelerating
progress on the most promising
opportunities for curing, treating
and preventing T1D. Since its
founding in 1970, JDRF has
awarded more than $1.6 billion
to diabetes research. More than
80% of JDRF’s expenditures
directly support research and
research-related education.
For more information about JDRF
or to get involved with the Utah
Chapter, please visit
www.jdrf.org/utah or call 801-
530-0660.
A special thank you to all of our
Juvenile Diabetes Research Foundation
Walk to Cure Diabetes Sponsors!
We raised over $730,000 to support the critical
research needed to find a cure for diabetes. THANK
YOU!
Presenting Sponsors
Discover Financial Services
EnergySolutions
Walker’s Gas Stations
Gold Sponsors
ARUP Laboratories
Community Health Charities
Companion Systems
ICON Health & Fitness
Jacobsen Construction
Logan River Golf Course
Partyland
Swire Coca-Cola, USA
Utah Surgical Arts
Workers Compensation Fund
Silver Sponsors
BD Medical
Deloitte
Ford Motor Company
Gardner Company Homes
Pepperidge Farms
ZAGG
Bronze Sponsors
Bard Access Systems
Gossner Foods
Huntsman International
Saddleback Harley Davidson
Snell & Wilmer
Synergy Worldwide
Copper Sponsors
4 Life Research
Alpine Pediatrics
Bailey’s Moving & Storage
Boeing
Buckner Company
CCI Mechanical
Cache Valley Specialty Hospital
Coldwell Banker Commercial
Diversified Insurance
Ernest F. Mariani
Goldman Sachs
Hess Travel
Key Bank Foundation
Marsh Risk & Insurance
Moreton & Company
Nucor Steel
Okland Construction
SkyWest Airlines
Summit Insurance
Tec Electric
Temkin International
Utah Community Credit Union
Xerox
Zions Bank
In-Kind Sponsors
ABC4
Associated Foods
Badger Screen Printing
Caffe Ibis
Comcast
Copper Canyon Farms
Culligan Water
Dannon
Diamond Rental
Extreme Party Innovations
Frito Lay
Gossner Foods
Hunter High Cheerleaders
Kohl’s
Lone Peak Trailers
Maceys
Markine Wright Graphics
Nicholas & Company
Paradise Bakery
Partyland
Pepperidge Farms
Pepsi Bottling
Starbucks
Subway
Summit Ice
Sunbelt Rentals
Swire Coca-Cola, USA
Utah National Guard
UVU Community Health Dept.
ZAGG
About JDRF
JDRF is the leading global
organization focused on type 1
diabetes (T1D) research. The
goal of JDRF research is to
improve the lives of every person
affected by T1D by accelerating
progress on the most promising
opportunities for curing, treating
and preventing T1D. Since its
founding in 1970, JDRF has
awarded more than $1.6 billion
to diabetes research. More than
80% of JDRF’s expenditures
directly support research and
research-related education.
For more information about JDRF
or to get involved with the Utah
Chapter, please visit
www.jdrf.org/utah or call 801-
530-0660.
24 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
IT’S ALL INTHEHIPS
WHY LOVE
HANDLES
AND A
PAUNCH
ARE WORSE
THAN
PLAIN OLD
OBESITY
HEALTHY UTAH NOVEMBER 2012 25 Facebook.com/HealthyUT
You weigh yourself, calculate BMI, and discover you’re “normal.”Fist pump!
You turn to the mirror. Oh, wait. Your belly is more plump and wiggly than washboardish. The scale may say you’re healthy, but it’s lying.
After analyzing weight and mortality information from a 14-year Center for Disease Control (CDC) study, researchers from the Mayo Clinic found that waist weight is more dangerous than previously thought.
Nearly 13,000 individuals with an average age of 44 were put into six categories based on BMI and waist-to-hip ratio (WHR), such as “obese BMI/normal central fat” or “normal BMI/normal central fat,” for example.
More than 2,500 people from the sample had died by the end of the 14 years. Out of all six groups, those with normal BMI but excessive belly fat had the highest risk of mortality, even more than the people who were labeled as obese.
“This pattern of obesity is associated with levels of risk higher than nearly any previously reported anthropometric (human) measure,” authors wrote, as seen in the European Heart Journal, where the study was published.
“The level of risk attributed to normal weight [but] central obesity appears to be similar to that of smoking a pack a day,” lead author Dr. Francisco Lopez-Jimenez told healthland.time.com.
This may be because belly fat, called visceral fat, is metabolically different than other types of fat which can enter the liver and streak through muscles. This kind of fat is linked to metabolic disturbances, cardiovascular disease and type 2 diabetes according to Harvard’s Family Health Guide. Lopez-Jimenez said that people with abdominal fat also probably have less muscle mass from exercising less. Muscle mass can help counter obesity.
While this study may be a slap in the face to paunch people, the danger of waist weight isn’t a brand new discovery. German epidemiologist Dr. Tobias Pischon analyzed data from 359,000 subjects and found that those with the largest waist measurements were twice as likely to die prematurely compared to those with smaller waists. The findings applied to subjects who were not overweight.
For years, weight and health have been tied together in an iron knot. Now we are starting to see that a simple step on the scale doesn’t tell us all we need to know about our health.
“Waist circumference is the most important parameter,” says Florida doctor Machiel Kennedy, who is board certified in obesity medicine.
The National Heart, Lung and Blood Institute says the risks for disease greatly increase when waist circumference is more than 40 inches for men and more than 35 inches for women. The measurement should be taken just above the hip bones just after you breathe out.
It’s What’s On the Inside that Counts
Where fat is located and what type of fat we have best indicate our real health status, rather than a simple measure of weight versus height. Fat just under the skin, or subcutaneous fat, should be kept under control, but fat deep in the tissue and around organs can be deadly. Slim people must be aware that just because they don’t look fat, they may have unhealthy fat deposits internally that are only revealed with an MRI. You could be what some in the medical field call a “Tofi”—Thin on the Outside, Fat on the Inside.
No matter where your fat is, exercise receives the crown as king of fat loss for all types of fat. No surprise there.
“The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight.,” Harvard’s Family Health Guide reads.
Make that waist-to-hip ratio normal and the risk of dying drops greatly—by more than two times, research showed. Otherwise, pay the price.
26 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
Factors Besides Lifestyle
Some things, however, are out of our control. Take gender, for instance. Women, by nature, have more body fat than men, storing it under the skin and around the pelvis, buttocks and thighs. This fat placement, while at times cosmetically unattractive, actually helps women during pregnancy, explained Patrick Bird, former Dean of the College of Health and Human Performance at the University of Florida, to Scientific American. Males, however, typically develop the potbelly form of obesity, Bird wrote, which has only disadvantages. Potbellies, while putting people at risk for a number of diseases, can also lead to excess curvature of the spine, according to Bird. Excess weight in the front shifts the body’s center of gravity away from its natural positioning.
“Our work so far has shown that you can take two men of the same age, with the same BMI, and find one with five litres of fat within him and another with two litres,” said Professor Jimmy Bell, head of the molecular imaging group at Imperial College in London, to the Guardian.
While disparities in internal fat levels can also be attributed to lack of exercise and an unhealthy diet, Professor Sadaf Farooqi, who studies the relationship between genes and obesity at the University of Cambridge, told BBC news that the role of genes is often underestimated.
“Between 40 and 70% of the difference in weight between two individuals is due to genetics," she said.
Research has revealed what is called a “fat mass and obesity associated” or FTO gene that is a an indicator of whether a person with the gene will be obese or not, according to discovery.com.
But a more recent study from Cambridge, Harvard and other schools found that this gene only accounts for about two pounds of extra fat and that the effects of the gene can be greatly reduced with exercise. Furthermore, many people with these genes don’t become fat at all.
“The contribution of genes to obesity risk is small, while the contribution of our toxic food and activity environment is huge,” the Harvard School of Public
Anti-Flab Diet
When it comes to losing waist weight, diet also matters, of course. Weight loss expert Dr. Steven Warren of Align Wellness said that getting rid of central fat doesn’t necessarily mean eating fewer calories.
Warren puts many of his patients on a ketogenic diet of fewer carbs, normal amounts of proteins and high amounts of healthy fats. Ketosis is when glycogen storage, the body’s carb-powered main energy provider, runs out, and the body starts using fat cells for energy instead. The idea here is that the body will have fewer carbs to burn for energy and will therefore turn to fat stores.
Many studies show that diets low in carbs result in more weight loss than diets low in fat, which is why Warren promotes healthy fats in the diet.
Health wrote in an article called Genes Are Not Destiny.
So no, you were not fated to have a paunch—which is great news, considering the multitude of negative health effects from waist weight. Genetics contribute some, but poor eating and exercise habits are what really bring love handles and pot bellies, two things that research says may be the most damaging part of an already destructive obesity trend.
Genetics play another role in the scheme of things. Certain genes determine where fat build-up and other aspects of weight gain occur.
28 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
People tell us, ‘Life is what you make it.’ But sometimes we’re at a loss for good recipes. Our lives, which can be splendid feasts, often become tasteless and forgettable because we don’t live the right formula.
Here are three people who have made life a banquet, whose examples teach us how to make existence more savory.
DREAM& BELIEVEFirst, consider South African Elon Musk. When he sold his company PayPal, he made more than $180 million. He was set for life—that is, until he spent it all to start companies that build rockets, electric cars and solar equipment.
WHAT ELON MUSK, OSCAR PISTORIOUS, AND M.I.A. TEACH US ABOUT LIFE
Don’t treat life like a bowl of mush. It’s supposed to be a feast. So dig in!
HEALTHY UTAH NOVEMBER 2012 29 Facebook.com/HealthyUT
M.I.A.
Why, you ask?“I am trying to allocate my efforts to that which would most affect the future of humanity in a positive way,” he says.
Musk has made a tradition of defying odds and proving naysayers wrong in order to follow his convictions, but he doesn’t seem to be caught up in himself. He’s just doing what he thinks he should, which is to change the nature of space flight (SpaceX), automobile transportation (Tesla) and solar technology (SolarCity).
He dreams, yes, but a life without dream-chasing is certainly a bland meal to swallow.
And great things start with dreams. Musk’s rocket company, SpaceX, initially just a fanciful idea, recently won an enormous contract from NASA to replace the old space shuttle system. This summer a SpaceX rocket called Dragon, which was built, designed and controlled by civilians (including Musk who helped design the rocket), flawlessly delivered cargo to the International Space Station.
Musk is clearly the master of his own future. He strongly believes that humans will one day live on more than one planet, and for this conviction people call him a starry-eyed dreamer. But in twenty years we may all be grateful he ignores pessimists, just as we are grateful that the Wright brothers did.
Musk represents what humanity is all about. A feast-like life is one of beating challenges, forging ahead and not being scared of the unknown. It’s about finding what you believe deep down, and following your convictions to the end.
Part of life’s feast is bringing something to the table that others can enjoy. Just remember to use your own recipe, and not someone else’s.
FIGHTOscar Pistorious knows about doing things his own way. When a childhood condition required that both his legs be amputated, Pistorious could have easily begun a bitter life. But in his disability he found ability, and something to fight for.
He fought to run. After years of struggling with rule-makers and his own training, in 2012 Pistorious became the first man without legs to compete in official Olympic races, not just the Paralympics.
Running for his home country, South Africa, Pistorious made it to the semifinals of his 400 meter race, running on curved “blades” of metal. Though he ended up far from the medal podium, the moment was a victory, not only for Pistorious, but for disabled people everywhere.
Just like food that we originally think gross can eventually become a favorite (think mushrooms, okra, salmon), Pistorious taught us that unpleasant challenges, at first glance, can be magnificent in the end. From birth to death, our existence offers us a buffet of experiences; some parts we would rather avoid, and some parts we could eat forever. But in life, the whole spectrum of sweet moments and sour times makes for a feast we can look back on with gratitude and joy.
Musk, M.I.A. and Pistorious may have different stories, but all three have taken up their knife and fork to feast on life with a gusto rarely seen. They have courage to be original, follow their convictions to the end, and fight for success with fierce passion.
Don’t treat life like a bowl of mush. It’s supposed to be a feast, so dig in!
ELON MUSK
OSCAR PISTORIOUS
CREATE& SERVE As we all try to make life, filling and full of flavor, we must realize that everyone enjoys a different feast. How different than Elon Musk’s is the path of musician and artist Mathangi “Maya” Arulpragasam, better known as M.I.A. Born in England but raised in Sri Lanka, M.I.A is the only artist in history to be nominated for an Academy Award, Grammy Award, Brit Award, Mercury Prize and Alternative Turner Prize. TIME magazine named her as one of the world’s 100 most influential people, as she has topped music charts all around the globe and at the same time championed the cause of multiple oppressed groups.
M.I.A’s father was a political activist in Sri Lanka and rarely saw his family once they were forced into hiding from the Sri Lankan army. After a childhood of great poverty and violence, M.I.A. eventually found her way to college, getting a degree in fine art, film and video. She entered the music industry designing covers for CDs, and eventually started making music. The rest is history, as millions of fans know.
M.IA. uses the life she has been given to create and spread messages she feels are important, and to help and entertain others. She has done it in her own way. Her music is controversial, full of irregular beats, strange instruments and political messages, but incredibly popular at the same time.
Don’t treat life like a bowl of mush. It’s supposed to be a feast. So dig in!
FUN FACTMusk’s bold quest to fulfill his aspirations, along with his intellect, made him the inspiration behind Iron Man director Jon Favreau’s superhero character Tony Stark. Musk even makes a cameo appearance in Iron Man II.
30 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
FATAL FOOD ATTRACTION
The double chocolate cheesecake is letting
it all hang out, and you can’t help but
take a second glance.
HOW FOODOGRAPHY CAN TURN YOU ON IN A BAD WAY
HEALTHY UTAH NOVEMBER 2012 31 Facebook.com/HealthyUT
FATAL FOOD ATTRACTIONYou’ve seen what is becoming harder and harder to avoid
these days: pictures of delicious food. With food blogs exploding all over the internet and advertisers finding more
ways to make food look seductive, foodography is mainstream and it may be influencing us in more ways than you think.
Obesity experts, neurologists and psychologists are trying to understand how humans respond to pictures of food, since these confrontations are a daily occurrence. What they’ve found so far is that the pictures influence how and what we eat.
“Studies of the brain have shown that when people are shown a picture of food, they secrete dopamine…which results in cravings and motivations to eat,” writes Deborah Cohen, MD, senior natural scientist at the RAND Corporation, a professional research group. “Although weaker in magnitude, the neurophysiological events triggered at the sight of food affect the same part of the brain and appear identical to what drug addicts experience when shown images of their drugs of choice.”
That’s right. Drugs in an addict’s eyes and pictures of food in yours can do some of same things to the brain. Furthermore, the dopamine from the sight of food, which makes us want to consume food, may not be easily distinguishable from true hunger sensations, according to Cohen, meaning food pictures can trick us into wanting to eat when we really don’t need to.
“I do think that looking at food pictures will lead people to eat larger quantities of food,” she writes.
Understanding how to counter the potential negative effects of food pictures is important, considering the massive quantity of food photos online.
Consider Pinterest, where food pins are the fastest growing category, generating 50 percent more re-pins than fashion and style photos, according to Women’s Health magazine. Then there are the dozens of food photo blogs, like FoodPornDaily.com, where you just click and see a new mouth-watering dish. A group on Flickr called “Food Porn” has 37,000 members and almost 570,000 photos.
Market research company 360i found that people are sharing these photos to show off their culinary masterpieces or to just let other people be involved in what they eat. Women are twice as likely as men to upload, tag and view photos, making them more susceptible to food-viewing health consequences.
Another susceptible group is dieters. A study in the journal Appetite found that dieters ate more than non-dieters when watching television programming featuring food.
Unfortunately, research shows that obese people are often the most susceptible to images of food. Researchers at the University of Kansas Medical Center showed images of food to groups of
FOOD PORN
healthy weight children (ages 11-16) and obese children, and used fMRIs to study responses.
“Obese children were hyper-responsive to food stimuli as compared with healthy-weight children,” the authors conclude. “In addition, unlike healthy-weight children, brain activations in response to food stimuli in obese children failed to diminish significantly after eating. This study provides initial evidence that obesity, even among children, is associated with abnormalities in neural networks involved in food motivation.”
Obesity may mess with our mental ability for a healthy response to seductive food photos, even at an early age.
But there are ways to make sure foodography’s negative effects are sidelined. First of all, make sure you are well rested before scanning your favorite food blogs. Neuroscientists and obesity experts in Sweden, London and Switzerland examined groups of subjects after a night of sleep deprivation and a night of sleep, showing them pictures of different foods after each night. The results showed that sleep loss enhances processes in the brain underlying the “drive to consume food.”
Hunger is another factor in the picture problem, which isn’t a big surprise.
“For most people, the appetite stimulating effects of seeing these food associated cues is modulated by hunger so we respond less to them when we are not hungry,” writes eating behavior researcher Suzanne Higgs, Ph.D., of the University of Birmingham’s School of Psychology in England.
For those people who feel the impact of food cues to a greater degree, causing them to want to eat even when they aren’t hungry, Higgs has some suggestions.
“For these people, it might be helpful to practice thinking about their weight or health goals when they are confronted by tempting food cues,” she writes. “There is evidence that it is easier to resist eating when seeing a cake, for example, if the sight of the cake serves as a reminder of a dieting or health goal.”
Whatever the cause for foodography problems, much of the blame probably lies in why we are searching for food pictures in the first place. If we use food blogs to try and get some imaginary sustenance we know we shouldn’t have in real life, it will probably just weaken our resolve to keep up a healthy diet.
Food is a central part of life. Food blogs can inspire us to greater culinary heights, giving ideas on how to spice up the food part of existence. Don’t fall into that unhealthy longing for what you see in foodography. This hankering can take the beauty out of food, food which could otherwise be a form of expression and creativity.
HOW FOODOGRAPHY CAN TURN YOU ON IN A BAD WAY
- Your next diet may be avoiding photographs -
32 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
HEALTHY UTAH NOVEMBER 2012 33 Facebook.com/HealthyUT
34 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
The first Thanksgiving after Alice Bast learned she couldn’t eat gluten, she devised a strategy for the perfect family gathering—a color-coded Thanksgiving where one color of plate indicated gluten-free and another the remaining dishes.
BY EMMA PENROD
Today, when she hosts a holiday meal, everything served is free of gluten. But every family is different, she says.
What so many diverse families across America have in common, however, is a shared sense of holiday meal anxiety, the product of intense pressure to offer a picture-perfect family experience. Meal-centric holidays such as Thanksgiving can be especially frustrating for those with specific dietary needs—such as those who are diabetic or who don’t eat meat or gluten—but a little preparation can go a long way toward ensuring everyone enjoys family traditions to the fullest.
Boot the Gluten: But what about Grandma’s stuffing?Thanksgiving is a difficult holiday for the estimated three million Americans with Celiac Disease—a digestive condition that damages the intestine whenever gluten, a protein found in wheat, barley and rye, is ingested—and to those
THE MEAL ORDEAL:(
DIETARY NEEDS HOLIDAY MEALS
HEALTHY UTAH NOVEMBER 2012 35 Facebook.com/HealthyUT
who are otherwise avoiding gluten. “You want to eat—it’s tradition,” says Bast, who after being diagnosed founded the National Foundation for Celiac Awareness". But then you turn to the dinner table. Turkey with stuffing is out. Pumpkin pie is out. The mashed potatoes are probably ok, but not with gravy.
“Gluten can be hidden,” Bast says. “Gravy may have flour in it. Serving spoons—you have to be sure they don’t get dipped in a gluten-containing dish and then back into a gluten free one.”
Those planning to travel for Thanksgiving should bring a “signature dish,” Bast recommends. It doesn’t have to be complicated, but could be as simple as a platter with veggies and hummus, or an apple crisp.
Similar rules apply for hosting gluten-free Thanksgiving meals, Bast says. Keep recipes simple, and practice cooking each dish in advance to avoid making something new for the first time. Focus on vegetable- and protein-based dishes, and consider getting a gluten-free pie crust and substituting gluten-free bread in the family’s favorite stuffing recipe. And in any situation, make family the priority.
“Instead of focusing on the food you can’t have,” Bast says, “focus on making it a fun gathering for the family.”
A Diabetes Dilemma: Turkey and four sides of carbs“One of the concerns for people with diabetes is the need to regulate their intake of carbohydrates,” says Sandy Kipp, a dietetics master’s candidate doing supervised work under registered dietician Rhonda O’Brien. The difficulty with Thanksgiving, she explains, is that most traditional components of the meal are loaded with carbs.
Rather than eliminating entire categories of food, those with diabetes need to monitor their portion sizes and carbohydrate exchanges, Kipp says. The best strategy for the 25.8 million Americans with diabetes is to prioritize which dishes they most want to try and to balance carbs with protein and fiber. Be mindful, and select a few small sides with some turkey and non-starchy vegetables.
“Observe what is in front of you, how hungry you are, and start light on the plate,” Kipp says. “Pick your very favorites, instead of having a serving of each.”
For dessert, cooks can oftentimes cut the amount of sugar in recipes by up to half, or by substituting some applesauce instead, without negatively impacting the flavor, Kipp advises. Apple pie can always be made with juice concentrate instead of sugar. But the best plan might be a slice of old-fashioned pumpkin pie.
“Pumpkin pie is actually a very healthy dessert that can be made light on sugar,” Kipp says.
THE MEAL ORDEAL:(Thanksgiving without the Turkey? Move over, Meat.For those who do not or cannot eat meat, Thanksgiving’s celebrated turkey centerpiece is problematic. However, Thanksgiving is an otherwise vegetarian-friendly holiday, according to John Cunningham, a consumer research manager at the Vegetarian Resource Group.
“Thanksgiving is one of the easy holidays because there are so many traditional side dishes,” Cunningham says. “One can focus on those side dishes and still enjoy the meal.”
In some cases, it may be best to offer to bring a dish—that might help to take some pressure off of the host, Cunningham adds. If you’re a vegetarian host, pleasing a crowd that expects a traditional centerpiece can be more difficult, especially if the rest of the family’s not sold on tofurky. But it’s nothing a little creativity can’t remedy.
“It doesn’t necessarily have to be a protein roast to bring the meal together,” Cunningham says. He suggests trying a stuffed pumpkin in the place of a stuffed turkey. “Pumpkin is an impressive vegetable, and it has a really mild flavor that most people won’t object to and that does a really good job of absorbing other flavors.”
More important, Cunningham says, “you need to focus on the people, not the plate.”
"Pumpkin pie is actually a very healthy
dessert that can be made
light on sug-ar"
36 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
BATTLE PLANHOLIDAY HEALTH
cON
fIDE
NTI
AL
HEALTHY UTAH NOVEMBER 2012 37 Facebook.com/HealthyUT
BATTLE PLAN
Holiday memories are great—except for the ones that remain in your love handles.The holidays are about family, fun and food, and we shun anything that tries to take away from those joys. But we also worry about our weight during the festive time of the year, which can take the pleasure out of family meals. These meals should warm the heart, not make you feel guilty.
The solution? Have a battle plan.
SCOUT IT OUTYes, soldier, the first step in winning any battle is to survey the field to know what you’re up against.
Upon arriving at a dinner party, pot-luck or buffet, don’t immediately attack the deliciousness in front of you. Get a drink, chat it up and inspect the table. Reconnaissance will help you avoid eating foods you don’t like, which is a big-time holiday health nemesis. Besides, it’s a big downer to fill your stomach with things you don’t really want when so many other good foods are available.
In addition, examining the table will help you avoid overloading your plate. The more we put on our plates, the more we eat. Pick and choose the foods you want in reasonable portions, remembering to be somewhat balanced nutritionally.
HOLIDAY HEALTH
HOW TO GET ON THE offensiveWHEN IT COMES TO overeating
WHERE ARE THE SNIPERS?Festive foods aren’t necessarily unhealthy. Oftentimes it’s what’s on top that hurts. Gravy, cream sauce, whipped cream and things of this nature are especially unhealthy. But a family dinner without these things is certainly a drab idea, so we aren’t saying avoid them altogether. Just be aware of them and try to be reasonable. Remember that simply limiting calories may not be sufficient planning. The source of calories you get may be just as important.
SURPRISE ATTACK!You just ate an hour ago, but that toffee on the table is looking irresistible. It’s a snack attack, and you aren’t ready.We love snacking, especially during the holidays when snacks are better than any other time of year. But snacking can lead to overeating. Sometimes if we snack too much then we skip meals, going all T-Rex when we finally eat again.
Here are some solutions:
• Give away leftovers to friends and family.
• Chew gum in between meals• Put it away. Easy access to food leads
to snacking.
COUNTERATTACK: DESSERTYou’ve handled yourself well for the main course, but here comes dessert, and it has a power that may be invincible.Some suggest eating dessert first, because it can lower the total calories taken in for the meal. It’s probably true, if you think about it. Usually we stuff our faces with the main meal, and then tack on dessert
even though we’re already full. Eating dessert first can curb overeating.
Lora Erickson, a professional fitness coach in northern Utah, recommends a 90/10 rule, where 90 percent of eating is smart, and 10 percent of eating is free. Why so strict?
“It simply doesn't feel good to overindulge and the body usually rebels,” she said. “As always, it's about balance."
As a side note, remember that “lite” holiday desserts aren’t much healthier than the real thing and often taste much worse.
ON YOUR FEET, SOLDIERHoliday pounds often come not just from food, but from being sedentary. Whether it’s the football game or a long fireside chat, we spend extensive amounts of time on our bottoms.
It’s a smart idea to get the family out the door after or before meals. Take a stroll to find the prettiest fall-colored trees, build a snowman, or do one of a hundred other things to counterbalance the diet that comes with festivities. At night, have a family dance or play an active game.
Maybe we will never call the holiday diet “healthy,” but with a little organization and planning, the long-term effects of holiday eating become insignificant, especially if the focus on good diet is year-round.
38 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
>> Advisor . Asthma MIX IN SOME NEW, HEALTHIER RECIPES WITH TRADITIONAL FAVSIf you want to cut the fat and calories, but you’re concerned about losing flavor, try mixing in some healthier recipes with a few favorites. If you can’t bear to think of altering Grandma’s traditional pecan pie, then compensate by eliminating the marshmallows on your sweet potato casserole or by serving fresh, steamed green beans instead of creamy bean casserole.
If you face health concerns such as diabetes or heart problems, consult your doctor’s office for healthy recipes. Combining healthy living with delicious eating is worth the effort. As the Medical College of Wisconsin points out in “Hint for a Health Thanksgiving”, “The meal is a transitory experience that will be gone from your system within 24-36 hours, while the memories could last a lifetime....”
SPICE IT UPSpices bring plenty of flavor, and a unique combination of spices can help put a healthier twist on traditional dishes. Try reducing the amounts of cream, butter, and sugar in your food and instead, load up on fresh basil, pepper, cinnamon, or garlic.
DRESS YOUR BIRD—DON’T STUFF ITAccording to an Allrecipes.com article, stuffing that is cooked inside the bird will soak up fat. Bake your dressing or stuffing dish separately instead. Also, replacing wild rice or grains for bread will increase the nutritional value.
LOAD UP ON HEALTHIER FOODSThankfully, turkey itself is quite healthy. According to a Harvard Medical School press release, “A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat.” Not too bad! Harvard also points out that turkey contains arginine, an amino acid that helps in protein growth. If you’re concerned about saturated fat, avoid serving dark meat or skin. For those who don’t particularly enjoy turkey, consider using another lean meat or fish dish or even going vegetarian.
Harvard also reminds us that cranberries, another Thanksgiving favorite, are also rich in antioxidants. If you can, use fresh cranberries for a garnish — they are lower in sugar.
Sweet potatoes contain many more vitamins than regular potatoes. If you can’t part with your Idaho spuds, consider using sweet potatoes in a dessert.
DON’T OVERLOADSavoring the holiday does not mean that you have to stuff yourself until you’re sick. In fact, you’ll probably enjoy the holiday better if you pace yourself. Cooking is a huge part of the day, but by including other activities in with the meal (a family walk or a football game in the yard), the holiday itself, rather than food alone, can be the focus.
A Healthy THANKSGIVING Makeover
Most don’t use “Thanksgiving” and “healthy” in the same sen-tence. A harvest feast seems a perfect recipe for indulgence. Holidays are meant to be enjoyed, but most of us have had the experience of going overboard, which may result in extra pounds or making ourselves sick. Perhaps you’ve fit the definition of pro-priety in past Thanksgivings, but health concerns may limit your intake of certain foods this year. Don’t fret! With a little planning, you can create a great meal that your body will thank you for.
Written By LAUREN MAJOR
HOLIDAY HEALTH BATTLE PLAN
HEALTHY UTAH NOVEMBER 2012 39 Facebook.com/HealthyUT
Written By LAUREN MAJOR
Serves 4
HEALTHY THANKSGIVING RECIPES FOR YOUR ENJOYMENT AND GOOD HEALTHDelicious food — and plenty of it — is a major part of Thanksgiving, but too much indulgence can
weigh heavy on the mind (and the hips). With Thanksgiving tables expected to be laden with an
abundance of food, overeating and weight gain are tough to avoid during the holiday. Try these
delicious recipes for an unbelievably healthy menu makeover and learn how to lighten the fat and
calorie content of some traditional foods while enjoying the feast without too much regret.
1 1/3 cups mashed, cooked sweet potato1/2 cup sugar2 tsp ground cinnamon2 tsp grated orange rind1 tsp salt 1 tsp ground ginger1/2 tsp ground cloves1/3 cup egg substitute16 ounces evaporated skim milkCooking spray
Sweet Potato Pudding 1 whole fresh turkey, 10 to 14 lbssalt & pepper to taste3 sprigs fresh rosemary or 1/2 tsp dried 4 sprigs fresh thyme or 1/2 tsp dried 2 bay leaves, crushed2 medium onions, chopped i1-inch pieces3 carrots, chopped 1-inch pieces3 stalks celery, chopped 1-inch pieces
2 shallots, peeled and halved
*Serves 8 plus leftovers
Simply Roasted Turkey
Wha
t you
will
need
...SWEET POTATO PUDDING1. Combine sweet potato and the next
7 ingredients in a large bowl. Beat at me-
dium speed with a mixer until smooth.
2. Add milk; mix well. Pour mixture into
a 2-quart casserole coated with cooking
spray.
3. Bake at 375° F for 1 hour or until a
knife inserted near the center comes out
clean. (For individual servings, pour 2/3
cup potato mixture into each of 4 cus-
tard cups. Bake at 375° F for 40 minutes
or until a knife inserted near the center
comes out clean.)
4. Let pudding cool. Cover and chill for
2 hours.
(For this and other recipes from Harvard Medical School, visit www.health.harvard.edu/press_releases/healthy_thanksgiving_recipes.htm)
SIMPLY ROASTED TURKEY1. Preheat the oven to 325°F.
2. Remove the giblets from the turkey
and save them for another use or
discard. Rinse the turkey, inside and
out, with cold water and pat dry. Season
with salt and pepper inside and out.
3. If you are using fresh herbs, chop them.
Combine the herbs, bay leaves, onions,
carrots, celery and shallots together and
stuff the mixture into the cavity of the bird.
4. Place the turkey in a roasting pan.
Rub the olive oil under the skin of the
turkey. Tuck the wings back, under the
bird and truss it. Watch Food Network's
video on trussing - http://bit.ly/kzvU5.
5. Place the turkey in the oven and
roast until the skin is golden brown
and crisp, the juices run clear when the
thigh is pierced with a sharp knife, and
a meat thermometer reads 170°F, about
3 hours. While it cooks, occasionally
baste the turkey with the juices that
collect in the roasting pan.
Note: Allow the turkey to rest for 20 minutes
and check that the temperature has come up
to 180°F. (The bird will continue to cook after
removing it from the oven).
6. Transfer the turkey to a serving
platter. Remove the vegetables from the
cavity and discard. Let the turkey rest
for about 20 minutes before carving, and
then serve.
(For this and other recipes from FoodFit, please visit www.foodfit.com
DESSERT MAIN COURSE
40 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
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
UTAH LAPPBAND
“I’m drowning in Hunger”Hunger is probably the greatest challenge to loosing excess weight. Most “diets” use portion control as a significant part of being successful. The other challenge is avoiding or limiting high calorie dense food that of course tastes good and is readily available. When combined with lower activity lifestyle of using computers or phones to do our jobs, entertainment without physical exertion we enter the “Perfect Storm” to gain weight.
The Lap Band can literally be the “Life Ring” to keep individuals from drowning in hunger. It is a silicone band surgically placed by a minimally invasive procedure around the top portion of the stomach to suppress appetite. There will be less urge to eat so you can swim against the tide of hunger. As a result there is less interest in food between meals, faster satisfaction with small portions, that lasts longer.
A key success approach with the Lap Band is to eat the smallest amount that it takes to feel like your not hungry and to then stop eating. Without a Lap Band that point may be more calories than you should have to maintain a healthy weight. We can all eat when we are not hungry but when excess weight is a problem then the boat needs to change direction.
If you feel like you are drowning in hunger and have not found other “rescue rings” in your swim against excess weight consider a Lap Band. It can literally save your life!
Darrin F. Hansen, MD, FACSUtah Lap-Band801-LAP-BANDUtahLapBand.com
ABOUT THE AUTHOR
BY DARRIN F. HANSEN, MD, FACS
>> Advisor . Bariatrics
HUNGERINDrowning
HEALTHY UTAH NOVEMBER 2012 41 Facebook.com/HealthyUT
Get through the holiday season without packing on the pounds
EATINGSSeason's
The stress of the holidays can almost be too much to take.
Shopping, gift wrapping, parties and the inevitable “holiday
weight” that seems to reappear like clockwork year after
year. Don’t let your fear of those few extra pounds
take over! Follow these simple tips to maintain
your weight while you continue to enjoy the most
wonderful time of the year.
•Alwaysbeginthedaywithahighprotein
breakfast--a minimum of 35 grams of protein.
•Startyourmealwithagreensaladusevinaigrette
made from oil and vinegar in place of traditional
dressing.
•Double-upontheproteinportionofmeals.
•Onceyouhaveconsumedproteinwithameal,
immediately enjoy anything else you may be craving.
•Don’tseparatedessertfromtherestofthemeal.
•Neverindulgeinstarchesorsugarswithout
consuming protein as well.
•Enjoyadailydoseofexercise!
For even more tips and help getting the body you’ve
always wanted, contact MD Diet Clinic! MD Diet has
been safely helping people lose weight and regain a
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42 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
Turkey is a given. Not only is it great for Thanksgiving, but it’s great for your health, and as such it’s fortunate that
turkey is part of America’s year-round cuisine. But some of turkey’s fruit and vegetable companions are often neglected,
despite their healthy potential.
Here we’ve listed some of the best foods from holiday traditions all across America,
along with their suggested uses, both traditional and year-round.
PumpkinPumpkin pie is far from the most sinful dessert available. On the contrary, pumpkin is one of the most nutritious foods available, being an excellent source of vitamins A, B, C and E, iron, potassium, thiamin, folate, and riboflavin, among other nutrients. And raw pumpkin offers all this for only 30 calories per each fat-free, cup-sized serving.
Of course, pumpkin can be served without the added sugars and fats that
come along with most pie recipes. Instead of pie, try serving it as an appetizer as a
warm cup of pumpkin soup.
At many grocery stores, small raw pumpkins are often sold alongside other varieties of winter squash, and they can be served the same way. Leftovers can be turned into a puree, which can in turn be used to fill ravioli, mixed into a soup, or added to breads. In Thai cuisine, it’s even served in curry.
TRADITIONAL FOODS
WORTH REVISITINGYEAR-ROUND
HEALTHY UTAH NOVEMBER 2012 43 Facebook.com/HealthyUT
Turnips & RutabagasThough the specific name for rutabaga varies from region to region, this peculiar, pale vegetable is a frequent—and remarkably healthy—addition to many holiday meals, particularly in the eastern United States. Here you will find vitamins B and C, Thiamin, Calcium and fiber, and less than 50 calories per cup.
For Thanksgiving, turnips are generally served boiled and mashed, like potatoes, and mixed with apples and brown sugar for a sweeter dish or with other root vegetables, rosemary and butter. But they also make for wholesome, cheap ingredients year-round: in the fall, baked in a variety of gratins or added to potato soup, or sliced and served raw over salad for summer.
Another under utilized root vegetable worth trying, to throw something new into the mix, is celeriac, also known as celery root for its similar taste to the more familiar vegetable. Both celery and celery root boast high quantities of vitamins C and K, fiber and potassium, for a minimal number of calories.
Sweet PotatoesSweet potatoes are usually reserved for casseroles served Thanksgiving Day. Recently, however, they have begun making perennial appearances in popular American cuisine, and for good reason: sweet potatoes pack an extremely high amount of vitamin A—nearly 400% the average daily requirement—plus fiber and potassium. Traditionally, they’re served with brown sugar and butter, or, more recently, fried, though neither of these is the best option, since raw sweet potato alone is relatively high in calories, with more than 100 per cup serving. But sweet potatoes are just as good as russets when baked or mashed and served with a light topping like chives. Still more interesting combinations can be found if you’re willing to be creative. For example, ginger and soy will offer an unexpected Asian twist.
PlumsPlums make an annual appearance around Christmas, usually in the shape of puddings, pies and pastries. But for less than 80 calories per cup-sized serving, plums bring vitamins A, C and K into your diet. They don’t have to be baked or sweetened, but serve can serve instead as a base for marinades on chicken or pork.
44 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
Butternut SquashLike pumpkin—perhaps because they are so closely related—butternut squash offers a plethora of nutrients for minimal calories, only 63 per one-cup servings. This squash is packed with vitamins A, B, C and E, plus potassium, fiber, calcium and others. Around the holidays, it’s usually served pureed, with warm flavors such as brown sugar and nutmeg. But there’s no reason to avoid butternut squash year-round. In the summer, it can be served grilled, or cubed and served with Provençal flavors such as garlic, parsley and oil.
PersimmonsHere’s an unusual fruit for those looking to spice up their traditions with something new. The persimmon is more popular in Japan, but it has found a niche market in Indiana, where it is frequently served as persimmon pudding for Thanksgiving. High in both vitamin C and iron, with only 30 calories per cup, this is worth a second glance.
It should be noted that there are two major categories of persimmons—a sweet kind, and another that is intensely bitter. Persimmons are best when soft, so plan on making time for them to ripen up. In fact, some unripe persimmons are inedible.
In America, persimmons are used almost exclusively in baked goods such as cakes, cookies and pies, but in Japan, they are often eaten raw, or dried. In the case of the former, the top is cut off, and the insides scooped out with a spoon. A few modern salad recipes call for persimmon.
CranberriesIf you avoid the sugary, jellied variety, the vitamin C content of cranberries alone makes these
worthwhile. In addition to more than 14 mg of vitamin C per serving, cranberries also
offer high quantities of fiber, plus vitamins E and K. But naturally, cranberries are exceptionally bitter, so they can be difficult to eat raw. Nonetheless, with a little sugar, they blend nicely with oranges, apples and pomegranate. Year round, try them baked into breads and muffins with orange or lemon zest.
HEALTHY UTAH NOVEMBER 2012 45 Facebook.com/HealthyUT
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1 . “Eat less and exercise more” is the most effective weight loss program. T r u e O R F a l s e2 . Proper exercise is the key to losing weight. T r u e O R F a l s e3 . Which of the following will be the biggest reason for not losing weight:
a. Eating more than 1800 calories a dayb. Exercising less than 3 times per weekc. Having a low metabolismd. Not doing enough aerobic exercise
4 . Which hormone, if low, will prevent you from losing weight and keeping it off?a. Testosteroneb. Cortisolc. Estrogend. Thyroid
5 . You’re tired all the time, you can’t lose weight, and you have anxiety a lot. Your doctor tells you all your labwork looks normal. What should you do now?
a. Believe your doctor and go on feeling terribleb. Question your doctor, and ask him/her, “If everything looks so good, why do I feel so lousy?” And then, find a doctor that knows how to balance your hormones.c. Take a vacationd. Blame it all on bad luck
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46 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
GERMIEST OBJECTS THAT WILL TOTALLY GROSS YOU OUT!12
College Public Health 101. I’ll never forget the day we passed a smooth stone around the classroom, having everyone feel the stone, then we incubated it for a week. When we put it under the overhead microscope...you don’t even want to know.
Fast forward a decade and germaphobia is mainstream—thanks in part to the public obsessiveness of people like Matt Lauer and Howie
Mandel. Fact: 80 percent of all infections are transmitted by direct and indirect human contact. Hence, the public cry to wash our hands, though those little public bathroom reminders on the door offer little confidence. We’re in the middle of germ warfare.
Point is, all manner of nasty little viruses have set up camp on dozens of our most basic daily items. Consider the following top offenders:
Door KnobsLook at any well-used doorknob. Any idea where it’s been? Hands down, door handles are easily the number one source of the germs and viruses we acquire. One sick person in the office leaves a minefield of viruses behind when she coughs, sneezes, and then touches objects. Doorknobs are the front line of germ warfare; don’t forget it!
BATTLE PLAN: Call it phobic, but we’d recommend a daily spray, wipe-down of
Germaphobia
WRITTEN BY MICHAEL ALEXANDER
all major doorknobs at home and in the office, particularly during cold-flu season or if someone shows ANY signs of illness. Germicidal sprays, such as Lysol with alcohol, are excellent remedies because they reduce bptj particulates and the influenza virus.
The Remote The remote is the most commonly used, perpetually ignored (when it comes to cleaning) home device. It’s the object of many germ-transmitting fingers. Give it a special scouring next time you clean. And think twice about this tip next time you stay in a popular hotel.
BATTLE PLAN: Religiously rub down all remote controls with a disinfecting wipe or spray. In addition to washing your
hands before you sit down to watch TV, stash a bottle of disinfecting hand gel next to the remote or TV.
The CarLook at your dashboard. Glance over the steering wheel, door handles, cup holders. Know what you don’t see? An average of 10,000 bacteria per four square inches, according to University of Arizona researchers. And size matters—larger cars have more germs. Well, duh, you say, but it’s likely because larger numbers of kids tend to shuffle around in these vehicles. And yes, kids generally equal germs. And climate effects auto germinology. Humid areas like the South breed the worst kinds of bacteria like a sauna, while molds run rampant in more refrigidarish climates like Chicago and New York.
BATTLE PLAN: Scrub the surfaces of your car with disinfectant wipes once or twice a month. Since food is the No. 1 bacteria culprit in your car, limit your in-car carb intake as much as possible. Don’t leave food, or even crumbs in the car. Clean them as quickly as possible.
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HEALTHY UTAH NOVEMBER 2012 47 Facebook.com/HealthyUT
The PurseForget clutter, it’s the bottom of your purse that’s throwing a germ party with noted guests such as E. coli and salmonella. Think about where you inoffensively place your purse. How many germ-infested public floors and surfaces have ferried bacteria to the bottom of your “it” bag. Not a pleasant thought.
BATTLE PLAN: Think twice next time you set your purse down on the floor in a public place, especially the bathroom. As you can imagine, public commodes are oozing with microbes. Find a hook whenever possible.
The WalletRemember that Public Health 101 class? The guy’s wallet serves as the incubator – and a hearty breeding ground for nasty microbes. You nesting all day long, keeping your who-knows-where-its-been-bills and anything that’s degradable nice and toasty. And because of it, there’s elevated moisture content.
BATTLE PLAN: Don’t load your wallet up with papers, and if you can, keep your dollar bills in a separate compartment. Whenever possible, pull your wallet out of your back pocket and let it breathe.
The PhoneYou touch a lot of things daily, but one item guaranteed to make contact with your face is your phone. Want a real scare? Researchers say the phone was one of the areas fostering methicillin-resistant Staphylococcus aureus (MRSA), a drug-resistant form of staph bacteria that can cause serious skin and blood infections, which can turn fatal. Phones won’t give you MRSA, but they can carry it. Make sure you keep the phone away from any cuts, which is how MRSA enters the body to do harm.
BATTLE PLAN: Don’t share phones if possible, and clean any and all phones you may use regularly with disinfecting wipes or a paper towel sprayed with a germicidal agent. Can you say, ‘hands-free’ feature?
The Mouse/KeyboardGood bet you’re fiddling with one right now. Like the phone, the mouse/keyboard is a common breeding ground for the MRSA bug, but it also ranks among the top four moldiest spots in the office. According to studies, if yeast and/or mold is somewhere in your office, it’s all over your office. Eww.
BATTLE PLAN: Make disinfectant your best friend. Research finds that those who claim to use disinfectants are found to have only 25% the bacteria of those who don’t.
The Makeup CaseMakeup is just downright grounds for bacterial breeding, making these cases some of the germiest items on the list. Makeup creates something for the microbes to grow in and stick to. Your powder compact is virtually a petri-dish.
BATTLE PLAN: It’s easier to wipe down leather cases than fabric. Unload your makeup and clean the case every week or so with a disinfecting wipe (don’t use an anti-bacterial one because it won’t kill viruses, which are the greatest concern with respect to infection), or spray a germicide, such as Lysol, onto a paper towel and use it to wipe down the surface. Also, replace your makeup in accordance with expiration dates. Anything that touches your eyes, such as mascara, should be ditched every three to six months to reduce the risk of bacterial contamination that can lead to troublesome eye infections.
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Fact80% of all infections are transmitted by direct and indirect human contact.-Philip M. Tierno, PhD, Professor of Microbiologyand Pathology, NYULangone Medical Center
48 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
The Desk Drawer The moldiest site in the office may very well be the bottom of your desk drawer. And MRSA was also found in many desk drawer bottoms tested. Researchers find that 70 percent of women and about 40 percent of men store food in their desks. Women tend to store apples, bananas, granola bars, which tend to be more biodegradable, creating more of an opportunity for mold and other bacteria to develop.
BATTLE PLAN: If you bring food, you must store it in airtight containers and be diligent about cleaning food out of your desk regularly. Wipe down the surface of the desk drawer bottom with disinfecting wipes or germicidal spray on a regular basis.
Sponges & WashclothsWhile declining in popularity, sponges are the germiest object you’ll ever touch. A common kitchen sponge is a haven for microbe-mayhem, carrying E. coli and fecal bacteria as well as many other nasty bugs. Researchers find that often well organized, ‘clean looking’ homes often have more germs because the neat-freak of the family (or a maid) spreads them around with a sponge or re-used cloth. While bachelors were messier, they had fewer germs because they are typically not wiping and re-wiping surfaces. Still, if you don’t use a disinfectant cleaner, you’re just giving germs a free ride.
BATTLE PLAN: To keep your kitchen sponge-worthy, try zapping them in the microwave for one to two minutes on a weekly basis. Also, a quick trip through the dishwasher will kill off any organisms growing inside. Toss your sponges at least monthly. (In the garbage, that is.)
The BedAccording to Phillip Tierno, Ph.D., director of clinical microbiology and diagnostic immunology at the New York University Medical Center and author of The Secret Life of Germs, the average person sheds about 1.5 million skin cells per hour and perspires one quart per day while doing nothing. Add fungal mold and spores, bacteria, chemicals, dust, lint, fibers, dust mites, insect parts and a host of other items to your bed, and a mattress doubles in weight every ten years. Here’s another statistic you don’t want to hear: After five years, 10 percent of the weight of a pillow is dust mites. “It’s like a zoo,” says Tierno, “an eco-system in your pillow and mattress.” Sweet dreams.
BATTLE PLAN: Cover your mattress and pillows with impervious outer covers, and don’t forget to do the same for your box spring, too. “Allergy-proof coverings seal the mattress and pillow, preventing anything from getting in or out, which protects you,” Tierno says. He also suggests that you wash your sheets in hot water every seven days. And you may want to pack a clean pillowcase when you travel. Who knows who’s manning the washer at the 5-Star your staying at.
The Soap DispenserAccording to researchers, fecal bacteria grow in refillable soap dispensers. Hard to believe, but yes, bacteria grow in soap, and numbers are staggering. You can get as many as 10 million bacteria on your hands every time you use one.
BATTLE PLAN: Don’t use refillable soap dispensers. Buy a new soap dispenser when you run out.
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So, what have we left out? When you start to think about how germs germinate, you begin to question a lot more objects within your daily possession:
CUTTING BOARDS - Keep a bleach/water spray bottle for my cutting boards, and I also oil them regularly with mineral oil to keep them from getting so porous!
KITCHEN SURFACES - Especially faucet handles (this is true where ever you go - watch those handles!)
SINK DRAINS - Yep, yours too. They are nasty with germy biofilms. Do I have to remind you about the icky plumbed pedicure tubs?
TOOTHBRUSHES - when you have been sick, replace your toothbrush so you don’t reintroduce the bacteria into your system. In fact, replace it frequently anyway. Tooth infections can be life threatening.
Want to learn more? Get your own copy of The Secret Life of Germs: What They Are, Why We Need Them, and How We Can Protect Ourselves Against Them by Philip M., Ph.D. Tierno Jr.
www.amazon.com/Secret-Life-Germs-Protect-Ourselves/dp/0743421884
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50 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
Advisor . PLASTIC SURGERY>>
Big ears are not funny. In fact, the American Society of Plastic Surgeons reported that nearly 40,000 teens in 2001 had Otoplasty surgery to reduce the prominence of their
ears. Although there are exceptions, children and teens with prominent ears are often teased and ridiculed by their peers. Boys grow tired of having to grow long hair to cover their ears while girls affected by the problem are reluctant to even tuck their hair behind their ears or wear a pony tail – in fear of being ridiculed.
Otoplasty gave these children more balance to their facial features, but there are many patients and parents who are unaware that overly prominent ears can be corrected by means of a simple surgical procedure.
Otoplasty, or ear pinning, is a surgical procedure for individuals whose ears are abnormally large or overly prominent. The condition ranges from very mild, to the complete absence of an ear (microtia) in severe cases. For the majority of patients with cupped, malformed, or even injured ears, dramatic improvement can be achieved through otoplasty surgery.
The procedure takes between one and two hours, depending upon the specific condition being addressed. It can be done under local anesthesia in the office setting, but for younger children or according to patient wishes, surgical anesthesia
can be used. In any case, hospitalization is not required, recovery is quick, and pain
control is easily achieved with mild analgesic medications.
Ear pinning can be performed at any age but is best done when
patients are at least six or seven years old and can be involved and invested in the decision and surgical process. I’ve performed this operation on children as young as four, but I prefer them to be closer to six, when they are more aware of their bodies and become excited about the change to their ears. Although I do see some adults seeking improvement to their ears, the majority of patients are children. Concerned parents, most often prompted by their
children, bring them in for evaluation during their school years. As with all elective surgery, to me it’s very important for the patient to be part of the decision making process. When the patient is excited about the change to their ears, he or she is motivated and able to smoothly navigate the surgical process. As I see them back in my office following recovery with improved confidence and big smiles on their faces, I’m happy to know that I’ve contributed to that happiness in some way.
As for numbers of people affected, studies can’t isolate any race or gender for the condition, but some data, as well as empirical evidence, suggests that genetic inheritance is often involved. There also seems to be no gender predilection. Available data suggests that 53 percent of teens undergoing otoplasty procedure are males. Approximately 33 percent of all otoplasty procedures are performed on boys and girls in their teens. However, as mentioned above, I have had numerous adult cases. In fact, one patient was in his 70s when he presented for surgery. I knew the procedure had been successful when he cut his hair short enough to expose his ears for the first time in years. Otoplasty brings a lot of joy to both the patient and the doctor.
As a fellowship trained Facial Plastic Surgeon and Otolaryngologist, I see many patients interested in improving this aspect of their faces, and I find great satisfaction in assisting them in their desires. I practice with three other ear nose and throat physicians at Mountain West Ear Nose and Throat, and I care for all of the patients needing cosmetic or reconstructive facial surgery. We have offices in Layton, Bountiful and Draper and are consequently able to accommodate patients all along the Wasatch front. Dr. Thompson’s practice focuses exclusively on conditions of the face, head and neck. He is board certified in both facial plastic and reconstructive surgery, as well as otolaryngology. He has a particular interest in ear defor-mities and for the past six years, has joined a select group of surgeons from Boston and Rochester, New York who travel to Ecuador and Guatemala twice a year on a charitable journey to correct congenital ear deformities on local children. He has offices in Layton, Bountiful, and Draper.
Otoplasty for Outstanding
EarsW R I T T E N BY D R. S COT T T H O M P S O N, M.D.
Scott Thompson, MDBoard Certified in Facial Plastic & Reconstructive Surgery 801-776-2220UtahFacialPlastics.com
ABOUT THE AUTHOR
B E F O R E A F T E R
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One cannot write about Betsy Burton without talking about her bookstore. They are tied together like the red and white of a candy cane—and this candy cane is sweet. Betsy and her bookshop in Salt Lake City are thriving amidst a crumbling bookseller industry.
The Story of a Professional Bookseller/Matchmaker
BETSY BURTONPeople Power:
WRITTEN BY MICHAEL RICHARDSON
////////// /////////// /////////// /////////// /////////// /////////// /////////// ////////////PROFILES
HEALTHY UTAH NOVEMBER 2012 53 Facebook.com/HealthyUT
Betsy says her grasp on a few simple beliefs have kept her store, The King’s English Bookshop, alive and well for 35 years. First, her store harnesses the community’s passion for reading. She has
faith in the reader and faith in the idea that people will always need good books.
But pairing good books to the right person requires more than an internet review and a back-cover skim, Betsy says. She and her employees aren’t just booksellers, but matchmakers, which is another part of her winning formula. The King’s English Bookshop (TKE for short), takes pride in its deep knowledge of literature, past and current, to be able to give the community exactly what it needs. And customers are grateful.
“They love that we are so passionate about books, because they are too,” Betsy said.But Betsy’s personality also has something to do with TKE’s success. When asked what it is about Betsy that drives the bookshop to success, TKE employees say it’s her energy, intellect and perseverance.
Some of those traits can be blamed on her reading. Good books have been the lifeblood of her business, but also of Betsy herself. She has had her own struggles, like divorce and a child with brain damage that occurred during pregnancy. Because of her life tied with her expansive literary knowledge, she is better able to match certain books to people who need them, an example of what her life and her store are all about. In fact, to best connect with the community’s needs, TKE provides their own extensive book reviews and trustworthy recommendations to customers. Betsy is key in this regard, says TKE employee and former bookstore owner Jan Sloan.
“Her spectrum of knowledge is huge,” Jan said. “That knowledge is reflected in the store.”
Located on 15th South and 15th East, The King’s English Bookshop is a local business, and Betsy says businesses of this nature are key to the idea of community.
“Locally owned business glues the community together,” she said.She has become a champion for local business in Salt Lake City, involving herself in policy-making and spreading awareness. She has also become a champion for local writers, according to TKE employee Vivian Evans.
“I think her most influential thing is helping authors get a start who are from around here,” she said.
Truly helping others is a TKE aim. Reading is such a healthy pastime, Betsy says, compared to so many other pastimes people turn to in times of trouble, like drinking. TKE serves as a refuge. Often, people from the community will enter the store and end up spilling all their life problems to TKE employees, according to Betsy.
“We are kind of like therapists,” she said. “I guess we don’t function as therapists, but we listen.”
TKE even had what employees called the “confessional bench” at one point, located close to the stores entrance.
Betsy’s experience with the bookstore led her to write a successful book about it called The King's English, Adventures of an Independent Bookseller.
Betsy writes in her book of TKE’s beginning 35 years ago that she and her co-founder wanted to “make it different, make it the kind of place we wish all bookstores would be.”
And she did just that. As part of that decades-old dream, TKE often brings in well-known authors, extending Betsy’s roles of bookseller, store owner and author to roles of host and even chef.
Despite her achievements, she is admittedly human, as one amusing story shows.
Betsy had formed a correspondence with Isabel Allende, author of The House of the Spirits, a novel translated into 20 languages and also made into a movie. Allende developed the occasional habit of visiting Betsy and the store.
One night, Betsy, who always lets her husband do the cooking, was trying to cook a meal for Allende, who was visiting Betsy’s house. Betsy remembers trying to cook salmon, without any knowledge of exactly how, in an oven with a broken dial.
After watching the struggle for a while, Allende, whose writing is acclaimed everywhere from Chile to Germany to Italy, said “Oh, for heaven’s sake let me do this.”
Allende came around the counter and cooked the rest of the meal. When they spoke of her next visit, Allende jokingly said she would love to come, “but you may not cook me dinner.”
Betsy easily laughs at situations like that. She shrugs them off, just like she shrugged off people who doubted her store and its firmly implanted ideals.
In many ways TKE is an embodiment of Betsy. Passion, belief and community characterize them both.
54 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
For decades the United States government has
given a financial boost to farmers, giving rise to
a national debate of whether or not this subsidy
lowers the cost of unhealthy foods, contributing to
the American obesity epidemic.
The editors of Scientific American wrote that “public
money is working at cross-purposes,” being spent to
battle obesity, but at the same time going toward “an
overabundance of unhealthful calories that are flooding
our supermarkets and restaurants.” “It is time to align our
farm policies with our health policies,” editors wrote.
Government subsidies may drive down the costs of
corn and corn based foods. The editors cite the fact that
between 1985 and 2010, the price of beverages sweetened
by high-fructose corn syrup dropped by 24 percent, while
the price of fresh fruit and vegetables rose 39 percent.
But an article in a recent issue of Choices: The Magazine of
Food, Farm and Resource Issues, authors blast the idea that
American farm subsidies have contributed significantly to
American obesity. They write that proponents of this idea
“do not present either details on the mechanism by which
farm subsidies are supposed to affect obesity, or evidence
about the size of the likely impact.”
Subsidies, which have reached $20 billion in some years,
can lower prices, authors admit, but additional policies, like
trade barriers, offset those depressions in prices. Droughts,
like the one we are having now, further jacks up corn prices.
The article does agree, however, that farm subsidies
contributed to the use of corn to produce high-fructose
corn syrup, but not the way that some in the media
suggest. Current sugar policies restrict imports, drive
up the price of sugar and encourage the replacement of
sugar with alternative caloric sweeteners, like corn syrup.
But authors say the net effect of government subsidies
has been to increase, not decrease, the price of caloric
sweeteners generally.
According to foodandwaterwatch.org, in the 1980s and 90s,
the federal government eliminated policies limiting the
production of commodity crops, which led to overproduction.
Crop prices dropped, leading to an oversupply of processed
food’s building blocks, the organization claims, which is why
corn products are so prevalent.
The Choices article argues that these subsidized crops
contribute a small percentage of the total cost for foods,
including junk foods. Daniel Sumner, PhD, national and
international agricultural economics and policy researcher at UC
Davis says that nutrition has nothing to do with farm subsidy.
“That is simply a mistake in fact and analysis developed by
people that did not know how either the subsidies or the farm
markets work,” he says. “This is a settled issue among those
who study the topic seriously.”
As an example, Sumner explains that corn prices are
determined in a world market, and therefore the American corn
programs have little effect over the price. Even if they did, “the
price of corn is a tiny factor in the price of food.”
Some government policies actually keep the price of unhealthy
foods high. Take the sugar growers for example, who were
promised 85 percent of the domestic sugar market in the 2008
farm bill. Because of this policy, the U.S. buyer pays about 36
cents per pound of sugar, when across the globe prices are 50
percent lower, according to the CATO Institute. These policies are
currently under congressional debate, with lobbyists from candy
companies pouring millions into trying to strike them down.
But it isn’t just blocking candy production, Iowa State University
researchers say. Sugar is used in many food products. Doing away
with current sugar policies would drop the price of raw sugar
by as much as a third, saving Americans $2.9 to $3.5 billion, and
creating 17,000 to 20,000 new jobs, their research suggests.
Why aren’t fruits and vegetables Subsidized?A new farm bill is being discussed in congress, and part of the
discussion revolves around giving more money to programs
for specialty crop growers, such as farmers who raise fruits
and vegetables. Traditionally, fruits and veggies have been left
out of the subsidy picture, bringing the question: why isn’t the
government trying to drop prices of healthy foods so we buy
them more often?
Currently, farmers who grow commodity crops and get direct
government payments for it cannot grow fruit and vegetables.
This is because these farmers could disrupt the fruit and
vegetable market without real personal consequence, falling
back on their government support, which other fruit and
vegetable growers don’t get. There is some talk of lifting this
restriction, if farmers are willing to lose their direct payments,
according to the New York Times.
Facts and Flaws Government Funding for Junk Food:
QUESTION: ARE WE PAYING TAXES TO GET FATTER?
WRITTEN BY MICHAEL RICHARDSON////////// /////////// /////////// /////////// /////////// /////////// /////////// ////////////IN THE NEWS
The bottom line is that the government is in fact dishing out billions to farmers, many of whom need the assistance. Many crops are used for processed and unhealthy foods. But the impact on price, coupled with obesity, may actually be small. {
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HEALTHY UTAH NOVEMBER 2012 55 Facebook.com/HealthyUT
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H Y P N OT H E R A P Y 801-942-6175Jolene Shields C.Ht. | Jolene Shields Hypnotherapy
P E R S O N A L T R A I N E R S 801-427-8420 Nick & Preston Rainey | Body4Change, LLC
P R E G N A N C Y / B A B Y 877-UCB-STEMEliott Spencer, PhD, Co-Owner | Utah Cord Bank
W E I G H T LO S S 801-656-2717 Denise Hall-Carter, CEO, Owner | Salus Lifestyles
W O M E N’ S H E A LT H 801-692-1429 Mark Saunders , MD | Dr. Saunders OB/GYN
V E I N T R E AT M E N T 801-262-2647 Mountain Medical Vein Center and Medspa
YO G A 435-225-6529 JT, Studio Manager | BE HOT Yoga & Pilates Studio
YO G A 801-467-6909Alexandra Bassett, Director | Yoga Central
M E N’ S H E A LT HANDREW PEIFFERMD, PHD Men’s Health Center801-580-8855See online: Healthy-Utah.com/men
I N S U R A N C ESTEPHEN L. BARLOWMD, VICE PRESIDENTSelectHealth801-442-5038See online: Healthy-Utah.com/
I N S U R A N C EDENNIS HARSTON MD, MBA – CMOAltius Health Plans800-377-4161See online: Healthy-Utah.com/
D E N TA L : G E N E R A LDON BIGELOW, DDS, PCK. Don Dental801-424-0600See online: Healthy-Utah.com/bigelow
I N F E R T I L I T YRUSSELL A. FOULK, MDUtah Fertility Center801-492-9200See online: Healthy-Utah.com/foulk
A E S T H E T I C S & L A S E RJEFFREY AYERS, MDMEDICAL DIRECTORElase Medical Spa 801-495-2737See online: Healthy-Utah.com/elase
D I A B E T E SLAURA WESTERNJuvenile Diabetes Research Foundation801-530-0660See online: Healthy-Utah.com/jdrf
C A R D I O LO G YAMANDA DONOHUE, DOJordan Valley Medical Center801-263-2370See online: Healthy-Utah.com/donohue
S PAAUTUMN SPENCERCOSMETOLOGIST, OWNERSeasons Salon and Day Spa801-223-9356See online: Healthy-Utah.com/seasons
V E I N T R E AT M E N THARRISON LAZARUS MD, FACS21st Century Vein Clinic801-263-0778See online: Healthy-Utah.com/lazarus
W E I G H T LO S SSTEVEN E. WARREN, MDAlign Wellness801-673-3274See online: Healthy-Utah.com/warren
H O R M O N E T H E R A P YROBERT JONES, DCUtah Wellness Institute801-576-1155See online: Healthy-Utah.com/robert-jones
I F YO U W O U L D L I K E TO B E CO N -S I D E R E D F O R A B C 4' S H E A LT H Y U TA H P R O V I D E R D I R E C TO R Y , P L E A S E E - MA I L U S ATD I R E C TO R Y @ H E A LT H Y - MA G . CO MO R C A L L 801 .369 .2523
S P I N E C A R E / S U R G E R YSCOTT ADELMAN, M.D.The Smart Clinic(801) 676-7632See online: Healthy-Utah.com/smart-clinic
W E I G H T LO S SKELLI BEHLE, FOUNDERMD Diet UtahCompany phone 801-293-3100See online: Healthy-Utah.com/mddiet
E Y E C A R EPHILLIP C. HOOPES ,MDHoopes Vision Correction Center801-568-0200See online: Healthy-Utah.com/hoopes
E Y E C A R EPHILLIP C. HOOPES, JR., MDHoopes Vision Correction Center801-568-0200See online: Healthy-Utah.com/
F U N C T I O N A L M E D I C I N EJOSHUA JAMES REDD, DC – CHIROPRACTIC PHYSICIANRedRiver Health and Wellness Center801-446-2822See online: Healthy-Utah.com/redd
S PASTUART B. PORTER, DOXage Medical Spa801-850-9435See online: Healthy-Utah.com/porter
O R T H O D O N T I C SBRANDON W. FAIRBANKSDMDFairbanks Orthodontics801-766-4660See online: Healthy-Utah.com/fairbanks
ORTHOPEDICS/SPORTS MEDTREVOR MAGEE, MDSalt Lake Regional, The Center for Precision Joint Replacement866-431-WELL (9355)See online: Healthy-Utah.com/
B E AU T YDAVID ESEKE, OWNERPalm Beach Tan801-756-1702See online: Healthy-Utah.com/palm-beach
HEALTHY UTAH NOVEMBER 2012 57 Facebook.com/HealthyUT
Both insured and uninsured patients who
need radiology services, like MRI, CT scans,
ultrasound and pain management treatments,
can save a significant amount of money by
having those procedures done at an out-patient imaging
facility, like Mountain Medical.
Mountain Medical’s imaging services, with two out-
patient facilities located in Murray and Ogden, reviewed
about 20 common radiology exams and found its
patients pay an average of 40 percent less than they
would at area hospitals. Patients can learn more about
Mountain Medical’s lower-cost imaging services by visit-
ing LowerImagingCosts.com.
“We’re less expensive than area hospitals because we
have negotiated lower allowed rates with insurance com-
panies, which means our patients pay less out of pocket,”
said Dr. Ronald Ruff, Mountain Medical’s director of imag-
ing services. “Patients have choices, and there are ways to
save on healthcare-related expenses without compro-
mising quality. It may just require a little research.”
According to a 2011 healthcare survey conducted by the
Employee Benefit Research Institute and released last
month, more than twice as many working-age adults have
high-deductible health plans (annual deductible of $1,000
or more) and consumer-driven health plans (also with an
annual deductible of $1,000 or more) than did in 2005.
Combine the growing trend of high-deductible plans with
rising health insurance premiums, and American families
are spending more on healthcare than they ever have be-
fore — sometimes as much as 10 percent of their income.
Since patients now need to meet higher out-of-
pocket medical costs before their health insurance
coverage kicks in, many families are foregoing their
primary care physician’s recommended medical
care, which puts their health in jeopardy.
Yancy Scott, an Ogden resident and patient of
Mountain Medical, experienced this recently when
he was suffering from extreme back pain, which
made it difficult to walk. During a visit with his
primary care physician, Scott was referred to a local
Wasatch Front hospital for an MRI.
“I went there simply because that’s where my doctor re-
ferred me. He wanted me to be seen as soon as possible,”
Scott said. “When I arrived, just moments before my
scheduled MRI, is when I finally asked about the cost.”
Even though Scott had insurance, he was going to have
to pay a $100 down payment before the MRI and about
$300 out-of-pocket to cover his 10-percent co-insurance,
which caused him to second-guess the procedure.
“I knew I needed the exam, but I just didn’t want to spend
that kind of money,” said Scott, who decided to call Moun-
tain Medical’s out-patient clinic in Ogden to see what the
MRI would cost and if they could get him in immediately.
According to Scott, he saved over $200 by having the
MRI done at Mountain Medical instead of the hospital
he was initially referred to. He also had his test just
two hours after making the initial phone call. Moun-
tain Medical’s staff helped transfer the order from
Scott’s doctor and obtain an authorization from his
insurance provider.
“I have four kids, so to be able to save $200 was
awesome. Most families can do a lot with that ad-
ditional money,” he said. “I’m glad I made the deci-
sion to shop around before having my MRI. I saved
some money, and I still had expert care.”
Unlike Yancy Scott, who sought out a lower-cost
provider, many individuals continue to forego
medical care because of the rising insurance de-
ductibles and co-insurance. But patients don’t have
to pay an arm or a leg for quality care if they simply
take the time to shop around.
“What’s clear now is that affordable healthcare has
become just as important to families throughout
Utah as the quality of their care,” Dr. Ruff said. “For-
tunately, Mountain Medical is in a position to offer
both afforwdability and quality.”
Why is Mountain Medical more affordable than area hospitals?Insurance providers, including Medicare, usually al-
low higher charges at hospitals than at out-patient
imaging facilities. Because patients’ out-of-pocket
expenses (deductible and co-insurance) are deter-
mined by the “allowed” charges — which are usually
higher at a hospital than they are at Mountain
Medical — patients will usually pay less at Moun-
tain Medical.
Additional savings are also available to patients
because Mountain Medical does not charge a down
payment or up-front co-insurance before rendering
services. All Mountain Medical patients can also
benefit from interest-free payment plans, whether
they have health insurance or not.
The cost savings don’t stop there. Self-paying pa-
tients, or those without health insurance, can also
receive a significant discount on imaging proce-
dures and exams and still take advantage of the
12-month interest-free payment plan.
Mountain Medical offers state-of-the-art, quality careMountain Medical offers the highest quality of care
in Utah, and its board-certified radiologists and vas-
cular surgeons are subspecialty experts who have
served the Wasatch Front for more than 50 years.
According to Radiology Business Journal, Moun-
tain Medical is the sixth largest private radiology
practice in the United States and is considered the
nation’s fastest growing practice. While operat-
ing two out-patient imaging facilities (Ogden and
Murray), Mountain Medical also manages radiology
services in ten hospitals along the Wasatch Front.
Its 73 full-time physicians performed about 750,000
procedures last year alone.
To learn more about how you can save on radiology services, visit LOWERIMAGINGCOSTS.COM
For more information about Mountain Medical visit MOUNTAINMEDICAL.COM.
Save an average of 40 percent on radiology services, like MRI, CT scans and ultrasound; Ask your family physician to send you to Mountain Medical
Tired of Spending an Arm anda Leg for Quality Healthcare?
>> Advisor . Imaging
meet higher out-of-pocket medical costs before their health insurance coverage kicks in, many families are foregoing their primary care physician’s recommended medical care, which puts their health in jeopardy.
Yancy Scott, an Ogden resi-dent and patient of Mountain Medical, experienced this recently when he was suffer-ing from extreme back pain, which made it difficult to walk. During a visit with his primary care physician, Scott was re-ferred to a local Wasatch Front hospital for an MRI.
“I went there simply because that’s where my doctor referred me. He wanted me to be seen as soon as possible,” Scott said. “When I arrived, just moments before my scheduled MRI, is when I finally asked about the cost.”
Even though Scott had in-surance, he was going to have to pay a $100 down payment before the MRI and about $300 out-of-pocket to cover his 10-percent co-insurance, which caused him to second-guess the procedure.
“I knew I needed the exam, but I just didn’t want to spend that kind of money,” said Scott, who decided to call Mountain Medical’s out-patient clinic in Ogden to see what the MRI would cost and if they could get him in immediately.
According to Scott, he saved over $200 by having the MRI done at Mountain Medical in-stead of the hospital he was initially referred to. He also had his test just two hours af-ter making the initial phone call. Mountain Medical’s staff
helped transfer the order from Scott’s doctor and obtain an authorization from his insur-ance provider.
“I have four kids, so to be able to save $200 was awesome. Most families can do a lot with that additional money,” he said. “I’m glad I made the decision to shop around before having my MRI. I saved some money, and I still had expert care.”
Unlike Yancy Scott, who sought out a lower-cost pro-vider, many individuals con-tinue to forego medical care because of the rising insurance deductibles and co-insurance. But patients don’t have to pay an arm or a leg for quality care if they simply take the time to shop around.
“What’s clear now is that affordable healthcare has be-come just as important to fam-ilies throughout Utah as the
SALT LAKE CITY – Both in-sured and uninsured patients who need radiology services, like MRI, CT scans, ultrasound and pain management treat-ments, can save a significant amount of money by having those procedures done at an out-patient imaging facility, like Mountain Medical.
Mountain Medical’s imaging services, with two out-patient facilities located in Murray and Ogden, reviewed about 20 common radiology exams and found its patients pay an average of 40 percent less than they would at area hospitals.
Patients can learn more about Mountain Medical’s lower-cost imaging services by visiting LowerImagingCosts.com.
“We’re less expensive than area hospitals because we have negotiated lower al-lowed rates with insurance companies, which means our patients pay less out of pocket,” said Dr. Ronald Ruff,
Mountain Medical’s director of imaging services. “Patients have choices, and there are ways to save on healthcare-related expenses without compromising quality. It may just require a little research.”
According to a 2011 health-care survey conducted by the Employee Benefit Research Institute and released last month, more than twice as many working-age adults have high-deductible health plans (annual deductible of $1,000 or more) and consumer-driven health plans (also with an
quality of their care,” Dr. Ruff said. “Fortunately, Mountain Medical is in a position to offer both affordability and quality.”
Why is Mountain Medical more affordable than area hospitals?
Insurance providers, includ-ing Medicare, usually allow higher charges at hospitals than at out-patient imaging facilities. Because patients’ out-of-pocket expenses (de-ductible and co-insurance) are determined by the “allowed” charges — which are usually higher at a hospital than they are at Mountain Medical — patients will usually pay less at Mountain Medical.
Additional sav ings are also available to patients be-cause Mountain Medical does not charge a down pay-ment or up-front co-insurance
before rendering services. All Mountain Medical patients can also benefit from interest-free payment plans, whether they have health insurance or not.
The cost savings don’t stop there. Self-paying patients, or those without health insur-ance, can also receive a sig-nificant discount on imaging procedures and exams and still take advantage of the 12-month interest-free pay-ment plan.
Mountain Medical offers state-of-the-art, quality care
Mountain Medical offers the highest quality of care in Utah, and its board-certified radiolo-gists and vascular surgeons are subspecialty experts who have served the Wasatch Front for more than 50 years.
According to Radiology Business Journal, Mountain Medical is the sixth largest pri-vate radiology practice in the United States and is consid-ered the nation’s fastest grow-ing practice.
While operating two out-pa-tient imaging facilities (Ogden a nd Mur ray) , Mounta in Medical also manages radiol-ogy services in ten hospitals along the Wasatch Front. Its 73 full-time physicians performed about 750,000 procedures last year alone.
To learn more about how you can save on radiology services, visit lowerimagingcosts.com
For more information about Mountain Medical visit MountainMedical.com.
Tired of Spending an Arm and a Leg For Quality Healthcare?Save an average of 40 percent on radiology services, like MRI, CT scans and ultrasound; Ask your family physician to send you to Mountain Medical
A D V E R T I S E M E N T
We have negotiated lower allowed rates with insurance companies, which means our patients pay less out of pocket.”
D R . R O N A L D R U F F Mountain Medical
“
After reviewing nearly 20 common imaging exams, we found that patients pay about 40 percent less at Mountain Medical than at a hospital.
Patients cost at a hospital
Patients cost at Mountain Medical
Hospital Cost vs. Mountain Medical Cost
annual deductible of $1,000 or more) than did in 2005.
Combine the growing trend of high-deductible plans with rising health insurance premi-ums, and American families are spending more on healthcare than they ever have before — sometimes as much as 10 per-cent of their income.
Since patients now need to
58 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
3 SNOW CANYON HALF MARATHON & 5K This Half is a beautiful route through the scenic landscape of Snow Canyon State Park. USATF CERTIFIED course is primarily downhill and one of the most breathtaking courses in Utah! 5K runners will start at Snow Canyon High School and run on the surrounding trails that finish on the High School track. http://bit.ly/NPbE8N 435-628-7766
9-13 2013 FIGURE SKATING CHAMPIONSHIPSThe 2013 Pacific Coast Sectional Figure Skating Championships will take place at the Peaks Arena in Provo. The event will feature approximately 200 competitors from all over the U.S. 801-852-7465
22 EARN YOUR TURKEY RUN/WALKSince 1982, this is the most prize-laden Thanksgiv-ing Day Run/Walk in Utah. In 2008, they gave away 173 turkeys and 60+ pies! For a modest entry fee, participants receive an attractive long sleeve T-shirt, great post-race food, an excellent opportunity to win, and guilt-free feasting the rest of the day! 8AM start Orem Fitness Center - 801-223-7010
2012 UTAH SKI RESORT OPENINGSDeer Valley Ski Resort - Dec. 8th 2012deervalley.comThe Canyons Ski Resort - Nov. 23rd 2012canyonsresort.comPark City Ski Resort - Nov. 17th 2012parkcitymountain.comSundance Resort - Dec. 7th 2012sundanceresort.comAlta Ski Resort - Nov. 16th 2012alta.comBrighton Ski Resort - Opening TBDbrightonresort.comSnowbird Ski Resort - Nov. 17th 2012snowbird.com
Solitude Ski Resort - Nov. 15th 2012skisolitude.com
DISCOUNT SKI LIFT TICKETS: skisaltlake.com/lifttickets.htm
23rd
7 MARTIN SEXTONBrilliant singer-songwriter, John Mayer mentor, Sexton brings his musical genius to the Depot. 8 pm | smithstix.com
16 THE ENGLISH BEATSka fans rejoice and skank to the rock-steady English Beat @ The Depot! smithstix.com
16-17 VOCAL POINTBYU's premier TV-Star Boy Band performs at Covey Center for the Arts in Provo. 801-852-7007 | coveycenter.org
21 TRANS-SIBERIAN ORCHESTRA
They will perform their acclaimed rock opera, "The Lost Christmas Eve," for the first time ever this winter. Experience this heart-warming holiday story live November 21st at EnergySolutions Arena!uconcerts.com
NOV HALE CENTER THEATEROLIVER - WVC - 801-984-9000SOUTH PACIFIC - OREM - 801-226-8600halecentretheatre.org
arts&entertainment
sports&recreation
21ST
American Diabetes AwarenessAlzheimer's Awareness MonthNational Hospice MonthHealthy Skin Month
HONORABLE MENTIONS:
For more EVENTS in your area, visit Healthy-Utah.com.To have your event featured, call 801.369.6139 or email events @Healthy-Utah.com.
29-31 BRIAN REGAN COMEDYIf laughter is the best medicine, let the healing begin! Clean, gut-busting hillarity @Ellen Eccles Theartre 11/29 - 12/1. uconcerts.com
30 THE KILLERSThe Killers Live at the UCCU Center Friday, Nov. 30th with special guest Tegan And Sara! SEE lead singer, Brandon Flower's story online at www.mormon.org/me/5233 7:30PM | uconcerts.com
11/17- THE FORGOTTEN CAROLSCelebrating 20 years and viewed by more than one million people, this touching Christmas musical by Michael McLean will help you discover what the world has forgotten about Christmas. | forgottencarols.com
12/8 BILL O'REILLY/DENNIS MILLERDon't miss Bill O'Reilly & Dennis Miller when their Bolder & Fresher Tour 2012 storms EnergySolutions Arena December 8th!smithstix.com
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editor's pick
{12/22
HOME SCHEDULENOVEMBER7 L.A. LAKERS10 PHOENIX SUNS19 HOUSTON ROCKETS23 SACRAMENTO KINGS26 DENVER NUGGETSDECEMBER3 L.A. CLIPPERS5 ORLANDO MAGIC7 TORONTO RAPTORS12 SAN ANTONIO SPURS15 MEMPHIS GRIZZLIES26 GOLDEN STATE WARRIORS28 L.A. CLIPPERS
16-17
11/17—12/22
ENLIGHTENED ENTERTAINMENT
events.
HEALTHY UTAH NOVEMBER 2012 59 Facebook.com/HealthyUT
7 LAP-BAND SEMINAR NOV 7, 21, and 27th. Dr. Hansen offers a free seminar for those interested in learning about Lap-Band. Call and schedule a free spot to see what Utah Lap-Band Surgery can do for you. Located at 11762 S. State St., #220 in Draper, 84020 - 7:00 PM – 8:30 PM UtahLapBand.com 801-787-4379
10 WILD ABOUT BIRDS NATURE CENTERGRAND OPENING - Wild About Birds is on the SE corner of Hill Field Rd and Antelope Dr. Bring the cameras and kids and drop by between 10AM and 4PM to see all kinds of raptors and other birds from various organizations. 801-779-2473
17 FESTIVAL OF LIGHTSFREE event includes classical and folk-dancing, live music, dramas, a ceremony of lights, a huge vegetarian feast, and offering of respects to a live cow. Guests are encouraged to prepare vegetarian dishes (without onions or garlic) to augment the devotional offerings. @ the Krishna Temple - 311 W. 8500 S. - Spanish Fork, UT 801-798-3559
28 FREE FERTILITY SEMINARFREE - The Utah Fertility Center Features their popular fertility seminar at the Utah Valley Regional Medical Center in the NW Plaza - Classroom 6. 1055 N. 500 W. 6:30 - 8:30 PM | UtahFertility.com 801-492-9200
Tues NEW TYPE 2 DIABETES SESSIONSFREE - Intermountain Healthcare offers New Type 2 Diabetes Session. Obtain the tools to better manage diabetes and its effects. Using a team approach to instruction, each class is taught by a registered nurse and registered dietitian who are certified diabetes educators, a pharmacist and an exercise physiologist. The Diabetes Center -5770 South 250 East #310 1:30 PM | Every Tuesday | Murray 801-314-4500
HONORABLE MENTIONS:
health&wellness
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THANKSGIVING POINT ELECTRIC PARK11/23/2012 - 12/31/2012 - Enjoy an enchanting drive through more than one million twinkling lights. 801-768-2300
SPANISH FORK FESTIVAL OF LIGHTS11/22/2012 - 01/01/2013 - Canyon View Park3300 East Powerhouse Road Spanish Fork, UT,Price: $5 per car, $15 per van, $25 per bus801-804-4500
CHRISTMAS CRUISE - PROVO RIVER12/01- 12-22 - Have a very unique Christmas Adventure - Enjoy a riverboat ride on the lower Provo River and see the holiday lights. Fun for the whole Family! Price: $8 per person, $195 reserve entire boat801-373-1897
NORTH POLE EXPRESS11/23- 12-23 - Throw on your pajamas and take your family on a trip to the North Pole! Elves serve hot drinks and treats, and entertain with their favorite carols. When Santa climbs aboard this trip becomes truly magical. hebervalleyrr.org 435-654-5601
For more EVENTS in your area, visit Healthy-Utah.com.To have your event featured, call 801.369.6139 or email events @Healthy-Utah.com.
30th
editor's pick
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holiday lights!
november
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HEALTHY UTAH NOVEMBER 2012 61 Facebook.com/HealthyUT
HEALTHY UTAH NOVEMBER 2012 63 Facebook.com/HealthyUT
The truth is, everyone needs to get more value than ever from their health insurance. You owe it to yourself to comparison shop. Start now with Altius Health Plans.
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64 HEALTHY UTAH NOVEMBER 2012 Healthy-Utah.com
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.
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Call us toll-free at 855-796-0593 or learn more by visiting www.mountainstarhealth.com.
St. Mark’s Hospital • Timpanogos Regional Hospital Ogden Regional Medical Center • MountainView Hospital Lakeview Hospital • Brigham City Community Hospital
HCA12-0553_8.375x10.875_r5.indd 6 8/31/12 11:20 AM
