Healthy Magazine Holidays Issue 2018

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<strong>2018</strong> <strong>Holidays</strong><br />

VOL. XVIII № 6<br />

#peace<br />

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CHOICE.<br />

Maybe it's all this talk about voting, politics<br />

and working /non-working websites, and<br />

covering healthcare, getting healthy or<br />

making un-healthy choices, but I've been thinking<br />

a lot about the choices we make and how they<br />

relate to success in life, at all levels.<br />

Consider the American diet. If we really want to<br />

improve the health of Americans, why is it that<br />

healthier foods are so much more expensive, and junk<br />

foods so much more prevalent? I'll admit, my eating<br />

choices have been squarely in the un-healthy category<br />

lately. My diet has failed and I'm up ten pounds in<br />

2013. Yet, I've made progress in a number of other<br />

areas. So, I've come to realize that failure can be an<br />

educational step, and success is a choice. Ponder<br />

that for a moment. We can choose to succeed, and<br />

conversely, failure is a choice—a decision we make.<br />

Success is optional—literally an ‘option’ for us to<br />

select. We can choose failure, or success.<br />

I love the classic Tony Robbins question:<br />

“What would you attempt to do if you<br />

knew that you couldn’t fail?”<br />

The obvious answer is that if you knew you couldn’t<br />

fail, you’d do almost anything—and everything.<br />

If that's true, the logical next question is, why<br />

don’t we? If failure is optional, why don’t we<br />

simply choose success? If you say you’d do almost<br />

anything, then just go do it. If you set up the right<br />

‘rules’ and habits, if you're willing to pay the price,<br />

it’s virtually impossible for you to fail. In sports, not<br />

every play scores. In fact, plays in sports are often<br />




EDITOR'S<br />

NOTE<br />

unsuccessful. You ran a play. It didn’t work. But<br />

as long as you’re on the field and the time is still<br />

ticking (or your heart, for the purposes of this<br />

magazine), then you’re still in the game. Keep<br />

playing, and drawing up new plays. Try something<br />

else, change your approach, and eventually you’ll<br />

succeed. Remember the classic Babe Ruth quote<br />

when asked what he thought about after he’d<br />

strike out – “I think about hitting home runs.”<br />

It all sounds great, but is it practical? Is it possible<br />

to simply ‘choose’ to change? I’ve had close friends<br />

say it’s too simplistic; that this positive stuff might<br />

work in parenting and relationships, but not for<br />

teams, business endeavors or other measurable<br />

applications. However, countless success<br />

stories and marked turnarounds (individual and<br />

corporate) began with a moment of decision and<br />

positive inertia. The Law of Attraction states that<br />

we eventually become what we want—what we<br />

think about. We literally attract what we want and<br />

ponder—positive and negative.<br />

Clearly, a first step towards healthy change is a<br />

basic desire to change, and then the visualization<br />

of achieving the success. Breaking free in any<br />

venture starts by answering the question for<br />

yourself – “If you knew you couldn’t fail, what would<br />

you attempt?” Sometimes we never ask that<br />

question because we are so afraid of failure. And<br />

sometimes we don’t answer it because we are<br />

afraid of success.<br />

I feel strongly that success in any endeavor is<br />

based on the belief that the past does not equal<br />

the future. Since failure is simply persisting in<br />

doing something that doesn’t work, success<br />

begins by changing your state, your physiology,<br />

and in many cases, your psychology. What you’ve<br />

done your whole life—all last month, all day<br />

yesterday—doesn’t matter half as much as what<br />

are you going to do now. Today. And tomorrow.<br />

We’ve got to learn how to let go of the negative<br />

luggage we carry around. Set it down and move<br />

on. Simple to say, I know, but you’ve first got to<br />

choose to move on. You’ve got to link ‘pleasure’<br />

with making the change. Then you’ve got to<br />

calculate the cost of not changing and moving<br />

on. You’ve got to link ‘pain’ with not changing.<br />

That acts as leverage to keep you moving forward<br />

towards success. Either way, it’s your choice.<br />

I hope this gets you thinking and hopefully helps you<br />

take stock of where you’ve been, and where you plan<br />

to be this time next year. Remember, it’s impossible<br />

to fail unless we give up. Choose to succeed.<br />

<strong>Healthy</strong><br />

HOLIDAYS <strong>2018</strong><br />



John A. Anderson | john@leadfront.io<br />


Kenneth J. Shepherd | ken@leadfront.io<br />


Steven N. Gange, M.D. and Lane C. Childs, M.D.<br />


Allyson Long | allyson@leadfront.io<br />


Phillip Chadwick | phil@leadfront.io<br />


Michael Richardson | michael@leadfront.io<br />


Marlo Anderson | marlo@leadfront.io<br />


Krista Bowen | krista@leadfront.io<br />


Caitlin Schille, Angela Silva<br />


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(Un)<strong>Healthy</strong><br />


In order to be healthy, you have to know what to put into your body<br />

to achieve your specific goals. Inversely, you can be sabotaging all of<br />

your hard work if you are eating the wrong foods. Your intentions<br />

may be good, but you may be putting things in your body that are<br />

limiting your progress. One of my favorite sayings is, “You can<br />

work out ‘til you’re blue in the face, but if you’re not eating right<br />

you will not get anywhere.” When it comes to “un”healthy, here<br />

are the 5 worst things that you can put in your body that are<br />

popular inside the gym:<br />

5. Soy protein – To build muscle, you need more than protein.<br />

Soy contributes to raising estrogen levels and converting<br />

testosterone into estrogen. When digested, protein gets broken<br />

down into chains of amino acids and then testosterone builds<br />

lean muscle out of these chains of amino acids. On top of that,<br />

90% of soy grown on the planet is genetically modified.<br />

4. Fruit juice – You may have the best of intentions, but<br />

drinks like orange juice and apple juice have tons of sugar.<br />

Even drinks that say 100% fruit juice have added sugar. High<br />

amounts of sugar will cause you to lose steam, feel dizzy, or<br />

crash during a workout.<br />

3. Breakfast – Hold on, allow me to explain myself. The<br />

common mis-conception is that you should eat as soon as<br />

you wake up to jump start your metabolism. There is no<br />

research supporting this and I used to preach this myself.<br />

If you wait 2-3 hours after you wake up you will get a<br />

much larger spike in growth hormone which will boost<br />

metabolism.<br />

2. Energy Drinks – I see people drinking these in<br />

the gym when they are tired or low on energy. These<br />

drinks overload your body with caffeine and sugar.<br />

Manufacturers have to include taurine (a free form amino<br />

acid) in their drinks to counteract the large amounts of<br />

caffeine and suger and keep your heart calm. Stick with<br />

coffee.<br />

1. Diet Soda (and regular soda) – We all know soda<br />

is horrible for us. What we may or may not know is diet<br />

soda is equally as bad. Diet soda spikes your insulin and<br />

causes you to ride waves of energy all day. It will also<br />

cause you to store belly fat. Quit drinking ALL soda and<br />

fat will melt off of you<br />


Matt Kirchner<br />

Treehouse Athletic Club<br />

801-553-0123<br />

TacFitness.com<br />

Matt Kirchner is a Treehouse Certified Personal<br />

Trainer, and a Certified Personal Trainer (NPTI, CPT)<br />

CSCS (Certified Strength & Conditioning Specialist)<br />

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CORE?<br />


It should come as no surprise to us when fitness experts and<br />

physical trainers continue to harp about the importance of<br />

our core muscles. It is called our “core” for a reason.<br />

So core means abs, right? Nope.<br />

According to Lisa Matthews, a personal trainer at Treehouse<br />

Athletic Club, “The word ‘core’ generally refers to the<br />

muscles of the lumbo-pelvic region, abs, hips and lower back.”<br />

Core muscles are an essential and fundamental part of<br />

movement and muscle efficiency, she says. They<br />

are used in everyday activities like bending over<br />

to pick up a child or twisting to see what’s<br />

behind us.<br />

Starting with whole core workouts and<br />

progressing to isolated muscle groups in the<br />

core, here we provide a complete guide to core<br />

fitness.<br />

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A strong core allows us to advance<br />

the rest of our body to a higher fitness<br />

level, according to Matthews.<br />

“You can train your upper and lower<br />

body to look good but you will have<br />

limitations to their progression<br />

without the support of a strong<br />

core,” she says.<br />

In addition, strengthening your whole<br />

core is a great way to prevent lower<br />

back injuries, to improve your balance,<br />

and even promote better breathing.<br />

HOW DO YOU<br />


Traditional exercises like crunches<br />

or sit-ups are good places to start.<br />

Consider adding in workouts like<br />

a kettlebell pullover. Lie on your<br />

back with both of your knees bent<br />

to 90 degrees with the soles of your<br />

feet together. Lift a kettlebell of an<br />

appropriate weight for your skill<br />

straight above your head, holding the<br />

handle with both hands. Slowly lower<br />

the kettlebell behind you until it’s<br />

about a foot off of the ground. Hold the<br />

weight there for about 30 seconds (or<br />

as long as you can without dropping<br />

it) and bring it back above you head.<br />

That’s one repetition. Do about 5 of<br />

these and you’ll be feeling the burn<br />

in your abs and your oblique muscles,<br />

especially if you add a little twist. To<br />

target your oblique muscles and your<br />

lower back, lay on your side with your<br />

back completely straight. Crunch your<br />

legs in toward your torso without<br />

bending your legs (you’ll be raising<br />

your legs and head off the ground, not<br />

bringing your knees to your chest). At<br />

peak contraction, hold that position for<br />

30-45 seconds (or as long as you can)<br />

and then return to rest. Do this on each<br />

side. You can do this with a weight<br />

between your feet if you want to see<br />

better results.<br />


MUSCLE<br />

This muscle runs from the lumbar region<br />

of your spine (lower back) to the top of<br />

your femur. It’s a very important stabilizer<br />

muscle for your back and your hip flexors,<br />

which allows you to bring your knees<br />

toward your chest. Tightness or weakness<br />

in this muscle is often associated with<br />

lower back stiffness or pain, especially for<br />

those of us who sit at a desk all day.<br />

The reason for this is that, as we sit for<br />

extended periods of time, the psoas can<br />

become rounded (picture the shape of<br />

a banana); then, when we stand up, the<br />

psoas pulls on our lower back, increasing<br />

the potential for low-back pain and<br />

tightness.<br />

Furthermore, because the psoas is a<br />

stabilizer for our hip flexors, if it’s weak or<br />

shortened due to extended sitting, the hip<br />

flexors have to compensate for the psoas.<br />

This can result in pain in the knees.<br />


The only way to strengthen the psoas<br />

is to bring your knees above 90 degrees.<br />

Sit with your back straight (posture is<br />

very important for this exercise) on a<br />

low bench or box, no more than one foot<br />

off the ground. Keeping your core tight,<br />

lift one bent knee above your hips and<br />

hold in this position for five seconds<br />

before returning to the starting position.<br />

Make sure you don’t lean forward or<br />

backward while lifting your knee. Do<br />

3 sets of 5 repetitions with each leg.<br />

And, in a shameless plug for the next<br />

section, squats and lunges can also help<br />

strengthen this muscle.<br />



Some of you might be thinking, “what<br />

have my legs got to do with my core?”<br />

and you could be forgiven for doing so.<br />

Although not technically part of your<br />

core, quads and hamstring exercises<br />

will help you to strengthen all of the<br />

stabilizing muscles in your hips and<br />

lower back, not to mention you’ll have<br />

stronger, healthier legs in the process.<br />

For all intents and purposes, quads,<br />

hamstrings, and gluts should factor<br />

into your efforts for a strong core. Not<br />

only will exercising these muscles help<br />

improve your balance and athletic<br />

performance, studies show it will<br />

also produce more Human Growth<br />

Hormone (HGH) and testosterone<br />

than any other workout. HGH and<br />

testosterone are important if you’re<br />

looking to put on muscle mass,<br />

especially in the upper body, and these<br />

hormones can also help maintain<br />

muscle mass and stay lean in ageing<br />

adults.<br />


I hate to break it to everyone, but<br />

running or riding the stationary bike<br />

doesn’t count. Squats, deadlifts, and<br />

lunges, on the other hand, are great<br />

ways to work out all of the muscles<br />

listed above. Squats will help you build<br />

better balance and greater strength in<br />

your hip flexors and abductor muscles.<br />

You can use a squat rack at the gym or<br />

do simple body-weight squats in your<br />

living room. Both are good options for<br />

strengthening your quads, gluts and<br />

stabilizing muscles in your hips and<br />

lower back. If you really want to engage<br />

your core, do your lunges and squats<br />

on a Bosu ball. Deadlifts are another<br />

great exercise for your hamstrings and<br />

gluts. Stand with your feet shoulder<br />

width apart with a bar and weights in<br />

front of you. Squat and grab the bar,<br />

evenly spacing your hands. Stand,<br />

making sure to lift with your legs, not<br />

your back, until you’re standing up<br />

straight. Bending only at the waist<br />

and keeping your knees as straight as<br />

possible, lower the bar to the ground<br />

and bring it back up to your upright<br />

position. You should feel the burn<br />

in your gluts and your hamstrings.<br />

Complete three sets of eight to ten<br />

repetitions.<br />

Images: menshealth.com<br />

Images: menshealth.com<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 17


Dumb<br />

Divers<br />

5 Ways to Use<br />

Dumbbells Like<br />

You’ve Never Used<br />

Them Before<br />

GOBLET<br />












SQUAT<br />

1<br />

Grab a dumbbell and hold<br />

it chest height. The hands<br />

should be placed under the<br />

weighted portion of one side<br />

of the dumbbell, allowing the<br />

handle and the other weighted<br />

portion to hang between the<br />

arms. Keeping the chest up<br />

and the midsection tight, sit down and back until<br />

the hips lower below the knees. Immediately stand<br />

up.<br />

The goblet squat is a great exercise used to learn a<br />

proper squat pattern and develop strength in the<br />

quads, hamstrings, glutes, low back, abdominals,<br />

and upper back to allow a person to progress to<br />

either a back squat or front squat with a barbell.<br />

For the advanced exerciser, the goblet squat may be<br />

used to perform intervals to provide a challenging<br />

conditioning workout.<br />

<br />

18 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

ell 3<br />

ity<br />

2 4<br />




Grab one dumbbell and lie<br />

down on a bench. Both<br />

feet should be placed on<br />

the floor. The dumbbell<br />

should be placed to the side of the body at<br />

chest level. The free hand is placed on the<br />

hip. The exercise is performed by pressing<br />

the dumbbell until the arm is completely<br />

straight. The dumbbell is returned back to<br />

the starting position.<br />

DB SQUAT<br />

JUMP<br />

Grab a pair of<br />

dumbbells and hold<br />

them to the side of<br />

the body. Bend the<br />

hips and knees and<br />

lower the body to a<br />

quarter squat position. Immediately,<br />

jump as high as possible.<br />

The dumbbell squat jump is a great<br />

exercise for developing lower body<br />

power, with the best results coming<br />

from using weights up to thirty percent<br />

of one’s best squat for one repetition.<br />

Reps should be kept to five or lower to<br />

ensure explosiveness.<br />


Grab a pair of heavy<br />

dumbbells and hold them<br />

to the side of the body,<br />

with the arms completely<br />

extended towards the<br />

ground. Keeping the torso<br />

upright and stable, walk a<br />

set distance as fast as possible and then return<br />

to the starting position without letting the<br />

dumbbells touch the ground.<br />

The single arm dumbbell bench press is a<br />

great exercise that can be used to develop<br />

strength in the pectoral, deltoid, and tricep<br />

muscles. One added benefit this exercise<br />

provides is core stability because the<br />

abdominals must remain tight to prevent<br />

the dumbbell from pulling the exerciser off<br />

of the bench.<br />

Even though the farmer carry is a contested<br />

strongman event, dumbbells allow the average<br />

exerciser to perform the exercise because they<br />

come in a variety of weights. Farmer carries<br />

are great for improving conditioning, burning<br />

calories, building postural strength in the<br />

upper back and abdominals, and grip strength<br />

in the forearms<br />

5<br />


Grab one dumbbell<br />

and press it over head.<br />

Keeping the body square,<br />

the abdominals tight, and<br />

the shoulder stabilized,<br />

walk a specified distance.<br />

Switch hands and repeat.<br />

Waiter Walks are great because they don’t<br />

require very much weight. They are great<br />

at building strength and stability in the<br />

abdominals because they prevent the dumbbell<br />

to cause the body to lean to the side during<br />

walking. Postural muscles of the shoulder and<br />

upper back are also strengthened.<br />





BIO<br />

ZACH GEE is the owner of Blue<br />

Collar Personal Training LLC. He<br />

is also the coach for XtremePerfect<br />

Weightlifting. Before he started<br />

Personal Training, he spent time as<br />

a graduate assistant strength and<br />

conditioning coach for Utah State<br />

University. He has a B.S. in Exercise and<br />

Sports Science and an M.Ed. in Health,<br />

Physical Education, and Recreation. He<br />

is a Certified Strength and Conditioning<br />

Specialist through the National Strength<br />

and Conditioning Association, as well as<br />

a Sports Performance Coach through<br />

USA Weightlifting.<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 21

\<br />



Knowing what you’re striving for is a good way to begin. This<br />

knowledge will also come in handy down the road when you’re<br />

setting goals, measuring your progress, and trying to get motivated<br />

again after a >><br />

backslide.<br />

There are several aspects to conditioning.<br />

One is cardiovascular fitness,<br />

which is measured by the maximum<br />

amount of oxygen your body can use<br />

(known as VO2 max). This indicates the<br />

body’s ultimate work capacity. But VO2<br />

max cannot be measured by the average<br />

person, and it’s not all that relevant to<br />

daily life. Another aspect of conditioning<br />

that has greater relevance for most of us<br />

is functional fitness, which takes into<br />

account your general level of health<br />

and ability to function. A healthy<br />

heart, lungs, muscles, and bones help<br />

make you functionally fit. Absence of<br />

illness and length of survival, as well<br />

as the ability to perform daily activities<br />

without noticeable discomfort or<br />

limitations, also factor into whether<br />

you are functionally fit.<br />


Today, exercise recommendations focus on<br />

moderate activity levels aimed at achieving<br />

functional fitness and avoiding disease. This<br />

differs from guidelines set out in the 1970s and<br />

1980s that emphasized high-intensity activity<br />

directed at achieving cardiovascular fitness.<br />

This shift took place for two reasons. First,<br />

subsequent research found that lower levels<br />

of activity offered substantial health benefits.<br />

Second, public health professionals believed<br />

that focusing on activity levels that are more<br />

manageable for the average person might help<br />

motivate an increasingly sedentary population.<br />

These guidelines aren’t meant to replace the<br />

old ones. They simply offer an alternative for<br />

people who prefer less intense workouts.<br />

Still, achieving cardiovascular fitness can<br />

make a real-life difference, too. Even though<br />

you rarely press your heart and lungs to<br />

the utmost, the physical changes that take<br />

place as you boost your maximum exercise<br />

capacity help you perform your regular<br />

activities with less effort. Why? Because the<br />

same amount of energy output necessary<br />

to perform a task — such as walking for a<br />

given amount of time at 4 miles per hour —<br />

now demands a smaller proportion of your<br />

overall ability. Hence, work that doesn’t<br />

push you to the max feels “easier” as your<br />

fitness level improves. Your health benefits<br />

also increase when you perform greater<br />

amounts of physical activity.<br />

22 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com



The terms exercise and physical activity are often<br />

used interchangeably, but there are important distinctions<br />

to be made. Physical activity refers to any<br />

movement that involves muscle contractions and an<br />

increase in metabolism. This broad definition includes<br />

both aerobic and anaerobic activities. Types of physical<br />

activity are further divided into groupings based<br />

on the reasons a person performs the activity — such<br />

as transportation, recreation, or household chores.<br />

i If time is a concern, try choosing<br />

activities that are more vigorous<br />

and shortening the length of your<br />

workout. Just be sure that you<br />

don’t have any health conditions<br />

that might make vigorous activity<br />

dangerous, and gradually work up<br />

to more intense exercise.<br />

Exercise or exercise training is technically<br />

a subcategory of physical activity. It refers<br />

to a structured program of activity for attaining<br />

physical fitness. For most people,<br />

fitness for health reasons is of greater<br />

concern than athletic performance, which<br />

demands skill, speed, and agility. The elements<br />

of health fitness include cardiorespiratory<br />

capacity, muscle strength and<br />

endurance, flexibility and balance, and<br />

weight management. A regular exercise<br />

program that incorporates all these elements<br />

is important for a healthy level of<br />

conditioning.<br />

Household activities such as sweeping<br />

or leisure pursuits like gardening can be<br />

a good way to get moving. But there’s no<br />

reason to stop there. Coupling this kind of<br />

activity with regular exercise will increase<br />

your total energy expenditure and improve<br />

your overall conditioning.<br />

“<br />

Runners just do it -<br />

they run for the finish<br />

line even if someone else<br />

has reached it first.<br />

”<br />

-Author Unknown<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

>><br />

From the Harvard Health Publications Special Health<br />

Report, Exercise: A Program You Can Live With.<br />

Copyright 2007 by the President and Fellows of Harvard<br />

College. Illustrations by Harriet Greenfield and Michael<br />

Linkinhoker. All rights reserved. Written permission is<br />

required to reproduce, in any manner, in whole or in<br />

part, the material contained herein. To make a reprint<br />

request, contact Harvard Health Publications. Used with<br />

permission of StayWell.<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 23

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 35

walk your way to an<br />

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36 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 37

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 43

10<br />



As a makeup artist and<br />

grooming expert, celebrity<br />

makeup artist Merrell Hollis<br />

has worked with some of the<br />

biggest names in music, film<br />

and fashion including Faith<br />

Evans, Naomi Campbell, Diane<br />

Von Furstenberg, Kim<br />

Cattrall, Jessica White, Joy<br />

Bryant, Mary J. Blige, Sean<br />

‘P.Diddy’ Combs, Usher, Idris<br />

Elba and John Legend to name<br />

a few. His approach to beauty<br />

alone has made him a reputable<br />

name in the makeup industry.<br />

His creativity and eye for detail<br />

have molded the faces of many<br />

celebrities and now he’s sharing<br />

his favorite tips with the rest<br />

of us!<br />

Below are Merrell’s Top Ten<br />

Makeup Musts for achieving celebworthy<br />

skin and makeup looks.<br />


Apply a sealant to cleansed skin<br />

before you apply a primer. This<br />

creates an invisible barrier in<br />

between the makeup and your<br />

skin while preventing perspiration<br />

or the natural oils in your skin<br />

from breaking down the primer<br />

and makeup.<br />


Always use a primer before<br />

applying makeup. For example,<br />

instead of an eye moisturizer,<br />

use a moisturizing primer.<br />

Moisturizers can break the<br />

concealers down while a<br />

hydrating primer will give your<br />

skin the boost it needs while<br />

helping to keep the makeup on.<br />

This will cut back on the need to<br />

touch up your concealer and keep<br />

it from getting “cakey”.<br />


Knowing which colors<br />

compliment each other will make<br />

picking out the right makeup<br />

shades a cinch!<br />



Thanks to the super long bristles,<br />

a fan brush softly deposits the<br />

color on the cheeks with a more<br />

natural look.<br />


When shaping in your eyebrows,<br />

don’t over pluck in the pursuit of<br />

perfection. Just remember - they<br />

are sisters not twins.<br />




Use an orange or peach pigment<br />

to brighten up the appearance of<br />

the skin. It enhances the skin and<br />

stops it from looking ashy around<br />

the mouth.<br />



Set under eye makeup using a<br />

translucent powder and your<br />

fingertips - not a sponge or<br />

makeup brush which can leave<br />

lines and creases.<br />


When applying foundation,<br />

opt for a beauty sponge instead<br />

of a brush. Brushes are great<br />

but can remove a lot of the<br />

makeup. Instead, gently press<br />

makeup into the skin using<br />

a sponge – this will give the<br />

canvas a soft, airbrushed<br />

looked.<br />



After you have finished with<br />

foundation, concealer and<br />

bronzer, apply your eye make<br />

up. It makes it easier to see<br />

where to go once the face is<br />

contoured.<br />



The right foundation color<br />

will match your face, ears,<br />

neck, chest and hairline. To<br />

customize your over-thecounter<br />

foundation by season,<br />

add in a white color pigment<br />

to lighten it for spring/summer<br />

months or black pigment to<br />

deepen the tone for fall/winter.<br />

44 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 45



Cadbury is making a chocolate<br />

that won’t turn to liquid even<br />

in temperatures over 100<br />

degrees.<br />


Chocolate is an $83 billion<br />

a year business. That is more<br />

than the GDP for 130 nations<br />

on earth. Scientific American<br />

estimates that there are about<br />

5-6 million cocoa farmers<br />

around the world.<br />

Source: MarketsandMarkets<br />


DEMAND<br />

In recent years the demand<br />

for dark chocolate is<br />

growing around the world.<br />

It now represents a fifth of<br />

the American demand for<br />

chocolate.<br />

Chocolate News / (Finally Some News We Care About)<br />

For the latest<br />

in news and<br />

research go to<br />

healthy-magazines.com<br />

OUR<br />



Brazilians are all of a sudden<br />

crazy about chocolate. Per capita<br />

chocolate consumption there is<br />

growing three times faster than in<br />

the US, according to Max Rangel,<br />

senior VP of global chocolate at<br />

Hershey Co. Producers can’t keep<br />

up with demand.<br />

Cocoa Trees: Bizarre<br />

Cocoa seed pods grow<br />

directly onto the trunk of the<br />

tree, and not on branches.<br />

Each pod is about the size<br />

of a pineapple, and holds<br />

30-50 cocoa seeds. That is<br />

enough to make about 7<br />

milk chocolate and 2 dark<br />

chocolate bars.<br />

75%<br />



“Strength is the<br />

capacity to break a<br />

chocolate bar into<br />

four pieces with your<br />

bare hands - and<br />

then eat just one of<br />

the pieces.”<br />

-Judith Viorst<br />

Africa produces<br />

more than 75<br />

percent of the<br />

world’s cocoa, but<br />

only consumes<br />

about 3 percent<br />

of it.<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 47

Advisor . Diabetes<br />

Diabetes, The<br />

Sneaky Disease<br />



QUESTION: What do you get when you<br />

combine pre-diabetes, type 1, and type 2<br />

diabetes?<br />

ANSWER: Three powerhouse organizations<br />

(and three fantastically passionate women)<br />

dedicated to raising diabetes awareness,<br />

helping those in the community impacted<br />

by this disease, and finding a cure for an<br />

illness that affects approximately 235,000<br />

people in the great Beehive State.<br />

Laura Western, executive director, JDRF;<br />

Beverly Bartel, manager of mission<br />

delivery, American Diabetes Association<br />

(ADA); and Brenda Ralls, epidemiologist,<br />

<strong>Healthy</strong> Living through Environment,<br />

Policy and Improved Clinical Care<br />

Program (EPICC), The Department of<br />

Health, are collaborating for November<br />

National Diabetes Month and holding a<br />

press conference on World Diabetes Day,<br />

November 14, to address the public on this<br />

pandemic.<br />

“Many of our young people struggle with<br />

obesity and sedentary lifestyles, putting<br />

them at risk for developing pre-diabetes,”<br />

said Brenda Ralls. “With pre-diabetes,<br />

blood sugars are elevated but not high<br />

enough to meet the threshold for a<br />

diabetes diagnosis. Pre-diabetes usually<br />

precedes type 2 but can be prevented<br />

or delayed through simple lifestyle<br />

changes.”<br />

While type 2 individuals make insulin,<br />

their body cannot use it properly. But<br />

by eating healthier, increasing physical<br />

activity, and losing weight, people can<br />

achieve normal body function again. With<br />

type 1 (T1D), individuals do not make<br />

any insulin – their pancreas has stopped<br />

working and they must manually give<br />

themselves insulin to live.<br />

“I see firsthand the challenges of T1D<br />

for local families who live every day<br />

with this difficult disease,” said Laura<br />

Western. “With November being Diabetes<br />

Awareness Month, we are partnering<br />

with two powerful organizations to bring<br />

awareness and attention to this disease.<br />

It’s important for the community to know<br />

its propensity so we may rally to find a<br />

cure.”<br />

Beverly Bartel wants you to know that<br />

“Diabetes doesn’t stop… ever! It’s a<br />

24/7, 365- days-a-year disease. It takes<br />

extraordinary effort to live with this, day<br />

after day, week after week, month after<br />

month, year after year.”<br />


Diabetes is a sneaky disease that claims<br />

lives and robs health. Don't wait. Ask<br />

your doctor for a diabetes screening<br />

today!<br />

• More than 135,000 local adults (about<br />

6.9%) have been diagnosed with<br />

diabetes, and approximately 100,000<br />

with pre-diabetes.<br />

• If not well controlled, diabetes<br />

can lead to serious complications,<br />

including blindness, amputation,<br />

cardiovascular disease and kidney<br />

failure.<br />

• In many cases, progression from prediabetes<br />

to type 2 can be prevented<br />

or delayed through simple lifestyle<br />

changes.<br />

• If you are a Pacific Islander, Hispanic,<br />

Native American, Asian or African<br />

American, you are at a much higher<br />

risk.<br />

Laura concludes “I dedicate this month<br />

to every Mom and Dad with a T1D child,<br />

to every doctor who holds the hand of a<br />

newly diagnosed, to every person affected<br />

by diabetes, and to every researcher with<br />

a laser focus on solving this problem. We<br />

are forever grateful for your dedication,<br />

passion, and commitment to find a cure.”<br />


Aimee Greenholtz<br />

JDRF - Juvenile Diabetes<br />

Research Foundation<br />

jdrf.org<br />

Aimee is a content editor for healthfuldiabetes.com,<br />

affordablediabetes.com and dollardiabetesclub.com.<br />

Having this disease for more than 20 years and being<br />

a pastry chef, Ms. Greenholtz knows the importance<br />

of living healthfully and enjoying life. She can be<br />

reached at agreenholtz@keyvive.com.<br />

(from left to right) Beverly Bartel, ADA, Brenda Ralls, UDOH, and<br />

Laura Western, JDRF join forces to bring diabetes awareness<br />

during National Diabetes Month in November.<br />

48 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

It is the<br />

7th<br />

leading<br />

cause of<br />

death in<br />

the United<br />

States.<br />

371million<br />

Half of people<br />

with diabetes<br />

worldwide<br />

don’t know they<br />

have it.<br />

Source: International Diabetes Federation (IDF)<br />


Diabetes affects:<br />

• 25.8 million people in the US, 371 million globally.<br />

• 8.3 percent of the US population<br />

(diagnosed:18.8 million, undiagnosed: 7 million)<br />

• Diabetes is the leading cause of new cases of blindness among adults aged 20-74.<br />

• Diabetes is the leading cause of kidney failure.<br />

2012:<br />

4.8 million<br />

people died<br />

worldwide due to<br />

diabetes.<br />

Source: IDF<br />

• About 60% to 70 % of people with diabetes have mild to severe forms of nervous<br />

system damage. This can mean impaired sensation or pain in the feet or hands,<br />

slowed digestion of food, carpal tunnel syndrome and more.<br />

• More than 60% of nontraumatic lower-limb amputations occur in people with<br />

diabetes. In 2006, there were nearly 66,000 such amputations performed in diabetic<br />

patients in the United States.<br />

• Diabetic adults are twice as likely to have periodontal gum disease than those<br />

without diabetes.<br />

• Diabetic individuals are twice as likely to have depression.<br />

Diabetes at a Glance<br />


ASSOCIATION (ADA) released<br />

new dietary guidelines for<br />

diabetic individuals, including<br />

new regulations for sugary drinks<br />

and sodium consumption.<br />

The ADA says diabetic patients<br />

should choose nutrient-dense,<br />

high-fiber foods, and should<br />

avoid processed foods with<br />

added sodium, fat and sugars,<br />

which isn’t all that different from<br />

dietary recommendations for the<br />

general population.<br />


recommendations is a warning<br />

against sugar-sweetened<br />

beverages. Also, the previous<br />

recommended limit of 2000<br />

mg/day of sodium for diabetic<br />

patients is raised to 2300 mg/day,<br />

which is the same as the general<br />

population. Research, the ADA<br />

says, doesn’t support a lower<br />

sodium consumption for these<br />

patients.<br />

The new guidelines also advise<br />

patients against using vitamin or<br />

mineral supplements, or herbs.<br />

Furthermore, the document<br />

states, omega-3 supplements<br />

aren’t proven to prevent<br />

cardiovascular disease in people<br />

with diabetes.<br />

It is hoped that a nutritional<br />

focus for treating diabetes will<br />

receive the priority it deserves.<br />

Diet is a crucial factor in dealing<br />

with diabetes.<br />


Tom Hanks, actor<br />

Halle Berry, actress<br />

Jay Cutler, NFL quarterback<br />

Brad Wilk, drummer, Rage Against the Machine<br />

Sonia Sotomayor, Supreme Court Justice<br />

Nick Jonas, singer, Jonas Brothers<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 51

National nutrition<br />

experts say we shouldn’t<br />

consume more than 2,300<br />

milligrams of sodium a<br />

day, which is less than a<br />

teaspoon of salt.<br />

Some say it is better to<br />

consume even less than<br />

this. The American Heart<br />

Association says 1500<br />

milligrams is the mark<br />

to shoot for, though the<br />

Institute of Medicine says<br />

there may be no benefit<br />

to going this low. In fact, it<br />

may cause harm, they say.<br />

After all, sodium is an<br />

important electrolyte,<br />

maintaining proper<br />

fluid balance in and<br />

around cells, according<br />

to the Harvard School of<br />

Public Health. Sodium<br />

is also important for the<br />

contraction of muscle fibers<br />

and the transmission of nerve<br />

impulses.<br />

But the body only needs a small<br />

amount of sodium to effectively<br />

perform these tasks. When there<br />

is an excess, the kidneys start<br />

having trouble handling it. The<br />

body responds by holding water<br />

to dilute the sodium, which<br />

increases both the amount of<br />

fluid surrounding cells and<br />

the volume of blood in the<br />

bloodstream. This means the<br />

heart must work harder and the<br />

blood vessels feel more pressure,<br />

which increases the likelihood<br />

of high blood pressure, heart<br />

attack and stroke.<br />

On average, Americans eat<br />

about 3,400 milligrams a day,<br />

which is significantly more than<br />

is needed.<br />

PIZZA<br />

One slice,<br />

with common<br />

toppings, can<br />

destroy your<br />

sodium intake<br />

goals.<br />

SOUP<br />

Some canned<br />

soups contain<br />

almost 1000<br />

milligrams of<br />

sodium. Read the<br />

label.<br />


Just one sandwich<br />

can exceed daily<br />

recommendations<br />

for salt intake.<br />

Bread, cheese and<br />

deli meats combine<br />

to pack a salty<br />

punch.<br />

52 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

A Salt For Every<br />

Occasion<br />

Salt is an important part of our diet. It provides us with a good source of iodine<br />

and it’s an extremely important electrolyte for our brains. If you’re anything like<br />

me, though, you had probably heard of kosher salt but weren’t exactly sure how<br />

it differed from regular table salt. Here’s a simple guide to a few kinds of useful<br />

salts and some you might not have known even existed!<br />

Kosher Salt<br />

This salt is so named because of its usefulness in curing meats. Kosher dietary<br />

laws strictly require that as much blood as possible be drawn from the meat<br />

before cooking. Kosher salt has done the job well for centuries now. This salt<br />

is unrefined and has a coarser grain along with a larger crystal structure. This<br />

salt is a favorite of chefs because of its superior texture and brighter flavor. Be<br />

warned, this salt won’t taste as salty as your table salt, so adjust your recipes<br />

accordingly.<br />

Sea Salt<br />

At one time thought to be healthier than regular table salt because of its trace<br />

minerals, sea salt is another variety of salt with which to flavor your favorite<br />

dish. Sea salt comes in both fine and coarse grains, meaning it can be used for<br />

a number of different purposes. Sea salt does have a slightly different taste<br />

depending on where it is derived. Try out a few different kinds until you find<br />

the one you like. This kind of salt will be best used when sprinkling over freshly<br />

prepared hot food, shortly before serving.<br />

Celtic Salt<br />

This one is for the connoisseurs out there. Celtic salt is harvested via a<br />

2,000-year-old method of solar evaporation from the waters of the Celtic Sea<br />

marshes in Brittany, France. Experts describe its flavor as a mellow saltiness<br />

with a touch of sweetness. And if you’re feeling really fancy, try fleur de sel, an<br />

extremely rare kind of salt from marshes in Guerande, France. This salt is said<br />

to form only when the wind blows from the east and if the other conditions are<br />

just right.<br />

Pickling Salt<br />

Salt has long been used to preserve meats and other foods. This is a very finegrained<br />

salt that is used in cure dairy products, canning, and pickling. It has<br />

no additives like iodine or anti-caking agents, which can cloud your brine or<br />

leave sediment at the bottom of your jar. Because the grain is so fine, it quickly<br />

dissolves in water, making it perfect for use in brines.<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 53

Doctor,<br />

My Nose<br />

Keeps<br />

Growing<br />

Longer<br />

& Longer<br />




How often do you exercise?” the doctor asks.<br />

“About 3 times a week,” the patient responds, ignoring the little voice<br />

in the back of his head.<br />

It’s probably more like once a week, when he really thinks about it. But<br />

at least he avoided a lecture, right?<br />

Sure he may’ve avoided a lecture. Lying to the doctor is also a great<br />

way to avoid good health care. Business people make decisions based<br />

on accurate numbers, pilots take off with a plan based on quality<br />

weather reports and firemen respond to fires based on 911 calls. Good<br />

communication is crucial to excellence in whatever endeavor you<br />

undertake, and health is no different.<br />

Yet Americans lie to doctors.<br />

Surveys from the Cleveland Clinic and WebMD show that millions<br />

of Americans either blatantly lie or distort the truth to their doctors,<br />

effectively saying, “let me make it harder for you to help me.”<br />

They lie about smoking, diet, exercise, adherence to<br />

medication, sexual activity and more, for a number of<br />

reasons:<br />

gg<br />

Desire to minimize/avoid treatment.<br />

gg<br />

Desire to get treatment/medications.<br />

gg<br />

Fear of monetary costs.<br />

gg<br />

Desire to avoid conflict/have doctor be pleased.<br />

gg<br />

Embarrassment. Sometimes medical histories can include some<br />

embarrassing, even shameful things.<br />

gg<br />

Nervousness<br />

gg<br />

Provider seems rushed, patient doesn’t want to be a burden.<br />

All these reasons to lie are understandable. But the<br />

consequences can be serious. Say a man lies about taking<br />

his blood pressure medication. The doctor thinks the<br />

medication isn’t working, and so he changes the medication,<br />

or ups the dosage. Now the man’s health is in jeopardy<br />

when he does decide to take the medication.<br />

Perhaps we lie because we fear confrontation with the<br />

doctor, a confrontation that in reality might be nothing more<br />

than a conversation. Lies often come because we wrongly<br />

estimate a doctor’s response.<br />

"We aren't here to render moral judgments," says<br />

cardiologist Dr. Amy Tucker, associate professor of internal<br />

medicine at the University of Virginia Health System, to<br />

thedailybeast.com. "So the half-truths really aren't necessary."<br />

But doctors still expect half-truths. Dr. Don Bigelow, a Salt<br />

Lake City dentist, says that many patients are embarrassed<br />

that they aren’t faithful to their good habits, and fear a<br />

lecture. So he fights lies by not giving lectures.<br />

“I think it eases their mind,” he says. “We can tell if they<br />

have been brushing and flossing on a regular basis just<br />

through the examination, so we don’t need to harp on them<br />

about it. In my office our gentle reminder comes by way of<br />

giving them a new toothbrush and some floss when they<br />

leave the office...enough said right there.”<br />

But, Dr. Bigelow adds, lying about changes in medication,<br />

medical history, or illegal drug use is on a different level<br />

than lying about flossing. Patient health and safety is of<br />

paramount importance, he says, and more serious lies can<br />

compromise this safety.<br />


Patient lies only explain part of the problem, according<br />

to John Palmieri, MD, of Massachusetts General Hospital<br />

and author of an article exploring lies in doctor-patient<br />

relationships. A typical seven minute doctor visit, he says,<br />

isn’t long enough for complete openness.<br />

“Full disclosure of truth is generally not possible in most<br />

situations,” he says. “Some items will be glossed over,<br />

or ignored altogether. Such omissions compromise the<br />

exchange, aside from the more blatant misrepresentations.”<br />

He says the important question that needs answering today<br />

is how to create an environment that maximizes openness.<br />

However, don’t let the excuse “I ran out of time” keep<br />

you from mentioning a symptom to your doctor, or from<br />

answering questions fully. In the end, we should be<br />

fighting for the doctor’s understanding, not attempting to<br />

cloud it.<br />

54 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

WHY YOU<br />


LIE TO THE<br />

DOCTOR<br />

gg<br />

Once a doctor knows<br />

you’ve lied (and<br />

remember the doctor<br />

is probably adept at<br />

recognizing lies), he<br />

must account for the<br />

possibility of future lies.<br />

Care can’t be as exact,<br />

and the relationship<br />

with your doctor, which<br />

is important, suffers.<br />

gg<br />

Lying to your doctor<br />

can lead to seriously<br />

damaging medication<br />

combinations. Say<br />

you lie about taking<br />

a certain supplement,<br />

because you’re<br />

embarrassed about<br />

taking it. The doctor<br />

may prescribe a<br />

medication that causes<br />

harm when combined<br />

with that supplement.<br />

gg<br />

You waste money. The<br />

doctor is trying to<br />

monitor your health,<br />

and you are projecting<br />

a false image. It’s like<br />

wearing gloves during a<br />

visit to a palm-reader.<br />

gg<br />

You might end up<br />

getting unnecessary<br />

treatment. This can<br />

both lead to sideeffects<br />

and more<br />

wasted money.<br />

gg<br />

You might develop a<br />

preventable disease or<br />

health condition.<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 55

Health Gaffes People<br />

Make Without a Clue<br />

From gluten to weightlifting to Tylenol, you might be headed for a bewildered demise<br />





OUR HABITS. Making that mental,<br />

or sometimes literal, list of things we need<br />

to improve upon is an important part of<br />

living a healthy lifestyle. Whether it’s our<br />

workout routine, our eating habits, or more<br />

generally our lifestyle, we sometimes do<br />

unhealthy things without fully considering<br />

the ramifications, or because we actually<br />

think they’re beneficial. The following are six<br />

myths that might reveal a disparity between<br />

what you believe and what is actually true.<br />

1 2<br />

“GLUTEN IS<br />

“SUGAR IS<br />





Gluten has taken quite the bad<br />

rap lately. It’s not all for nothing,<br />

especially as we learn more<br />

about Celiac disease. Many<br />

people are cutting gluten out<br />

of their diet and claiming they<br />

feel better than ever, and even<br />

though I’m not one to burst<br />

anyone’s bubble (especially<br />

when it comes to trying to live<br />

a healthy lifestyle), there are<br />

some risks in needlessly cutting<br />

gluten out of your diet.<br />

“The major risk is that by<br />

cutting out gluten you’re<br />

also depriving yourself<br />

of a primary source of<br />

folate, which can lead<br />

to an increased risk of<br />

heart attack and pre-natal<br />

problems for pregnant<br />

mothers. Additionally,<br />

folate deficiencies can<br />

result in weakness, loss<br />

of appetite, headaches,<br />

heart palpitations, or even<br />

anemia.”<br />

I could say, “return to point<br />

1” and that would almost be<br />

enough. There are, however, a<br />

few things that need to be said<br />

about sugar. First of all, I’m not<br />

trying to redeem the health<br />

value of sugar because that<br />

wouldn’t end well for me. On<br />

the contrary, I’m simply trying<br />

to make a larger point about<br />

nutrition—it’s all about balance<br />

and moderation. We might (and<br />

probably do) consume too much<br />

sugar. But cutting sugar out of<br />

our diet entirely to reach our<br />

nutrition goals might not be<br />

necessary. Calories from sugar<br />

are no different than calories<br />

from fats and proteins. When<br />

it comes to weight loss or good<br />

nutrition it doesn’t have to be a<br />

miserable journey of self-denial,<br />

a veritable life in the wilderness<br />

living off of vegetables and little<br />

else. In the end it’s all about<br />

calorie input vs. calorie output.<br />

If you can watch how much<br />

you snack and try to limit the<br />

treats, your weight loss and<br />

general nutrition goals are still<br />

very achievable. Simply put,<br />

sugar can have a place in a<br />

healthy diet, as long as it’s in<br />

moderation.<br />


56 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com



3 4<br />

“NO PAIN,<br />

NO GAIN”<br />

It sounds simple enough,<br />

but talk to a fitness expert<br />

or personal trainer and<br />

they’ll tell you that the<br />

jury might still be out on<br />

this one. Let’s remember,<br />

though, that, as in all<br />

things, determining what<br />

the word pain means<br />

is very important. Pain<br />

shouldn’t equal injury,<br />

ever. Muscle burn? That’s<br />

a different story. Herein<br />

lies the confusion. I think<br />

just about every fitness<br />

expert is going to say<br />

they’re simply trying to<br />

push people to their limits<br />

in order to make progress.<br />

They definitely don’t<br />

mean that you should<br />

keep working out until you<br />

injure yourself. Moreover,<br />

many wrongfully assume<br />

that unless you’re sore the<br />

next day, your workout was<br />

a waste. It’s true, Delayed<br />

Onset Muscle Soreness<br />

(DOMS) is a good indication<br />

that you fatigued your<br />

muscles, and if you’re<br />

trying to bulk up, it might<br />

be what you’re shooting<br />

for. It is not, however, the<br />

only indication of progress<br />

in terms of building<br />

strength and endurance.<br />

It’s all about working<br />

smarter, not harder.<br />

“LIFTING<br />



BULKY”<br />

Rest assured ladies,<br />

looking like a body builder<br />

doesn’t happen overnight.<br />

Yet many women still<br />

avoid starting a weight<br />

lifting regimen because<br />

they’re worried they might<br />

end up looking like the<br />

“Govenator” circa 1980.<br />

“The reality is that<br />

women don’t have<br />

enough testosterone<br />

to get bulky and build<br />

extra large muscles.<br />

Plus, if you’re skipping<br />

the weights, you’re not<br />

only missing out on a<br />

rewarding workout,<br />

you’re also missing out<br />

on some great health<br />

benefits.”<br />

Weight lifting is great<br />

for toning your muscles,<br />

not to mention it helps<br />

strengthen your bones and<br />

give you more energy for<br />

the demands of your day.<br />

5<br />

“TANNING<br />




HAVE UVB<br />

RAYS”<br />

6<br />

“'USE ONLY<br />


DOESN’T<br />


MEDS”<br />

“Federal data also<br />

shows that as many<br />

as 78,000 Americans<br />

are sent to the ER<br />

annually with 33,000<br />

of those resulting<br />

in hospitalization,<br />

all because of<br />

acetaminophen<br />

overdoses.<br />

(Source: propublica.org)”<br />

We often associate a tan with<br />

a “healthy glow,” but there is<br />

nothing even remotely healthy<br />

about tanning, even if it’s done<br />

with UVA rays. In fact, tanning<br />

is an almost sure fire way to<br />

get cancer. The World Health<br />

Organization just moved tanning<br />

beds to its list of cancer-causing<br />

items. And according to Dr.<br />

Celeste Robb-Nicholson, Editor in<br />

Chief of Harvard Women’s Health<br />

Watch, if you regularly “fake-bake”<br />

you are 50 to 100 percent more<br />

likely to get skin cancer than<br />

those who don’t. Not convinced?<br />

Consider this:<br />

“The Skin Cancer<br />

Foundation reports<br />

that you are 15<br />

percent more likely to<br />

develop a melanoma if<br />

you have ever used a<br />

tanning bed, with that<br />

number elevating to 75<br />

percent when the first<br />

use is before the age<br />

of 35.”<br />

Drugs like Tylenol and Ibuprofen are<br />

known for being safe painkillers and<br />

fever-reducers. Many of us think that<br />

if we take it often, we can take more<br />

than the recommended dose with no<br />

ill effects. What you might not know is<br />

that during the last decade more than<br />

1,500 Americans have accidentally and<br />

fatally overdosed on Tylenol. Painkillers<br />

like Tylenol and ibuprofen are safe<br />

drugs—as long as they’re used only as<br />

directed and when taken in the proper<br />

doses. It’s very important to remember<br />

that any over-the-counter drug can<br />

cause damage to the stomach and<br />

other vital organs if taken in excess.<br />

Taking aspirin or ibuprofen, even at<br />

their recommended dosages, can lead<br />

to stomach bleeding. According to the<br />

FDA “taken over several days, as little<br />

as 25 percent above the maximum<br />

dose—or just two additional extrastrength<br />

pills—has been reported to<br />

cause liver damage.”<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 57


In 1969, we put a man on the moon,<br />

with the help of some tremendous<br />

computing power that occupied multiple<br />

rooms. Today, the same computing<br />

power sits in your smart phone, which<br />

provides almost limitless information<br />

and entertainment at blinding speeds<br />

through the Internet. With this<br />

incredible power at our fingertips, and<br />

with the number of internet users<br />

approaching 3 billion, it’s no wonder<br />

that researchers and scientists have<br />

taken notice of some of the effects that<br />

the spread of the Internet has had on<br />

mental and physical health.<br />

The Internet is everywhere—Wi-Fi<br />

hotspots dot the landscape and most<br />

people carry high speed Internet around<br />

with them in their pockets. It’s strange<br />

to think how much things have changed<br />

in only a decade. Ten years ago, you were<br />

lucky to have broadband Internet in your<br />

home. According to internetworldstats.<br />

com, in December of 2003, there were<br />

719 million users accessing the Internet.<br />

Over that ten-year period, the number of<br />

Internet users has risen to 2,749 billions.<br />

That’s a truly astonishing number. The<br />

Internet is now available to billions<br />

of people and that number will only<br />

continue to increase.<br />

And these changes are not without<br />

consequence. In the fifth, and most<br />

recent publication of the Diagnostic and<br />

Statistical Manual of Mental Disorders,<br />

or DSM-V, the American Psychiatry<br />

Association (APA) has listed “Internet<br />

Gaming Disorder” as “a condition<br />

warranting more clinical research<br />

and experience.” Internet gaming is<br />

a relatively recent phenomenon that<br />

directly coincides with the continued<br />

spread and increase in access to the<br />

Internet. Online gaming, in extreme<br />

cases, oftentimes leads to the exclusion<br />

of sociality, workplace responsibilities,<br />

and academic performance, to name<br />

only a few consequences. “Gamers”<br />

sometimes neglect more pressing<br />

concerns in the real world in order<br />

to spend hours upon hours living out<br />

virtual lives in fantasy realms.<br />

The negative effects are not only social<br />

in nature however. Recently, PBS aired<br />

a compelling segment entitled “Digital_<br />

Nation: Life on the virtual frontier,” on<br />

its flagship program Frontline. In this<br />

segment, reporters presented many<br />

different aspects of our rapidly changing<br />

world and the role that technology, and<br />

particularly the Internet, are having in<br />

that change. The program discusses<br />

everything from change in everyday<br />

relationships between individuals to<br />

the more far-reaching effects of the<br />

proliferation of the Internet on the<br />

global economy. The program also<br />

focuses on the effects of Internet<br />

addiction and compulsive Internet<br />

gaming. A young Korean man details the<br />

negative health effects of compulsive<br />

gaming including: poor and worsening<br />

eyesight, numerous cavities, disruption<br />

of normal sleeping patterns, and<br />

physical weakness from lack of exercise.<br />

He goes on to say that many of his<br />

58 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

APA has cited reports that suggest<br />

“gamers” are neurologically<br />

stimulated by game play in the<br />

same way that certain chemical<br />

substances and drugs stimulate<br />

addicts. Likewise, “gamers” have<br />

also been observed to exhibit the<br />

symptoms of withdrawal when the<br />

option to play has been taken away.<br />

Now, some of you might be asking,<br />

“where are the parents,” and you’re<br />

right to do so. Some of you might<br />

be saying, “video games aren’t the<br />

problem,” and you’d be right again.<br />

Surely, video games can be an<br />

entertaining and perfectly healthy<br />

activity—when done in moderation.<br />

Just like anything that is exciting<br />

or fun, in excess it can become<br />

detrimental to our lives and even<br />

resemble addiction.<br />

Internet<br />

users,<br />

2013:<br />

2,749,000,000<br />

ailments have resulted from a distinct<br />

lack of concern for his own physical<br />

hygiene and living a sedentary life. His<br />

grades in school suffer as well, because,<br />

as he describes, when he is in school, all<br />

he can think about is getting home to<br />

play video games.<br />

The APA included “Internet Gaming<br />

Disorder” in the DSM-V largely to raise<br />

awareness of an increasingly common<br />

situation. The preoccupation that<br />

“gamers” develop for their video games<br />

comes at a costly price. Games can<br />

monopolize young people’s lives to the<br />

detriment of their physical and mental<br />

development. If unchecked, it can<br />

become a full-blown addiction. The<br />

So, what are the treatment options<br />

for someone who might suffer from<br />

“Internet Gaming Disorder”? If you<br />

are a parent who fears your child<br />

might fall into that category:<br />

gg<br />

Open up a dialogue. Talk to your<br />

children and demonstrate your<br />

concern.<br />

gg<br />

Seek professional help. If things<br />

are really bad enough and you<br />

or someone you love can’t stop<br />

playing video games, there are<br />

professionals, psychiatrists and<br />

therapists who can help.<br />

gg<br />

Take preventative measures. If<br />

you’re a parent of a child who<br />

spends a lot of time playing<br />

video games, place limits on the<br />

amount of time they can play.<br />

Encourage them to spend time<br />

outside, engaging in physical<br />

activity. If that doesn’t interest<br />

them, find something that does.<br />

As in all things, self-control is vitally<br />

important to mental and physical<br />

health. Likewise, prevention is<br />

always easier than the cure. And<br />

that’s just food for thought.<br />

For further information on teens<br />

and addiction, you can visit<br />

phsychiatry.org or<br />

healthyminds.org.<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 59

ecipes<br />

Recipes the whole family will enjoy<br />

food<br />

Transform your favorite meals into diet-friendly treats<br />

60 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

Advisor . Allergies<br />

Allergy-Free<br />

<strong>Holidays</strong><br />



& ASTHMA<br />




The holidays are about family, food<br />

and travel. And for the millions<br />

of Americans with allergies or<br />

asthma, it’s about navigating a<br />

minefield of triggers, from the<br />

pumpkin pie to the dusty guest<br />

bedroom. A number of holidayrelated<br />

triggers can make people<br />

sneeze, wheeze or, in the case of<br />

food allergies, have a more serious<br />

reaction. But by planning ahead,<br />

the day can be misery-free.<br />

The American College of Allergy,<br />

Asthma and Immunology have<br />

several suggestions to help those<br />

with food allergies, environmental<br />

allergies or asthma avoid<br />

unnecessary suffering.<br />

For guests with food allergies,<br />

the holiday feast often includes<br />

common food allergens such as<br />

wheat, eggs, soy, dairy, peanuts,<br />

and nuts:<br />


The centerpiece of the<br />

Thanksgiving meal may seem<br />

safe, but self-basting turkeys<br />

can include soy, wheat and<br />

dairy. A natural turkey is your<br />

best bet since by law it must<br />

contain nothing but turkey<br />

and water. Also, be sure the<br />

stuffing is made from wheatfree<br />

bread.<br />

• ON THE SIDE – For<br />

allergen-free mashed<br />

potatoes, swap the milk<br />

and butter for chicken<br />

broth and margarine. Use<br />

corn-starch to thicken the<br />

gravy instead of wheat<br />

flour. And forget about<br />

topping the green bean<br />

casserole with slivered<br />

almonds.<br />

• NOW FOR DESSERT – Even<br />

though pumpkin allergies<br />

are rare, America’s<br />

favorite Thanksgiving pie<br />

can cause problems. Be<br />

sure to offer alternative<br />

desserts. To be on the<br />

safe side, suggest guests<br />

with serious food allergies<br />

bring their own sweet<br />

treats.<br />




• WASH-UP WOES – Aunt<br />

Sophie’s fancy guest soap<br />

may contain fragrance<br />

that can cause allergic<br />

contact dermatitis. Use<br />

the regular soap or bring<br />

your own.<br />

• PROBLEM PETS – If you’re<br />

allergic to furry animals,<br />

asking grandma to lock<br />

her cat in the basement<br />

during your visit will<br />

do little if anything to<br />

ease your misery. That’s<br />

because pet dander gets<br />

everywhere and is difficult<br />

to eradicate. However,<br />

you can help yourself by<br />

taking symptom-easing<br />

medications prior to<br />

your visit. I am happy to<br />

recommend treatments<br />

for your pet allergy, such<br />

as antihistamines, nasal<br />

sprays, or appropriate<br />

asthma medications.<br />


ALLERGIC – Dust mites<br />

are one of the most<br />

common allergy and<br />

asthma triggers. To<br />

prevent your allergic<br />

guests from sneezing all<br />

night long, thoroughly<br />

dust the extra bedroom<br />

and wash bedding in<br />

hot water. If you have<br />

allergies and are doing the<br />

visiting, pack your own<br />

pillow or allergen-proof<br />

pillow cover.<br />


Douglas H. Jones, MD<br />

Rocky Mountain Allergy,<br />

Asthma & Immunology<br />

rockymountainallergy.com<br />

Dr. Jones specializes in the diagnosis<br />

and treatment of all conditions relating<br />

to allergies, asthma and immune<br />

system disorders. He is board certified<br />

by the American Board of Allergy and<br />

Immunology and the American Board<br />

of Internal Medicine. He earned his<br />

MD from Penn State University and<br />

completed his specialty training at<br />

Creighton University.<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 61

62 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 63

ecipes<br />

recipes<br />

Ingredients<br />

4 soft corn tortillas, cut into 1-by-2-inch strips<br />

1 tablespoon extra-virgin olive oil<br />

1 pound boneless, skinless chicken breast,<br />

trimmed of fat and diced<br />

3 cups frozen bell pepper and onion mix (about<br />

10 ounces)<br />

1 tablespoon ground cumin<br />

2 14-ounce cans reduced-sodium chicken broth<br />

1 15-ounce can diced tomatoes, preferably with<br />

green chiles<br />

1/4 teaspoon freshly ground pepper<br />

2 tablespoons lime juice<br />

1/2 cup chopped fresh cilantro<br />

3/4 cup shredded reduced-fat Cheddar or Monterey<br />

Jack cheese<br />

Directions<br />

1. Preheat oven to 350°F. Spread tortillas in a<br />

single layer on a baking sheet. Bake until lightly<br />

browned and crisp, 10 to 12 minutes.<br />

Chicken Tortilla Soup<br />

[ 1 1/3 CUPS EACH ]<br />

serves 4<br />

Making soups may have once been an all-day affair, but here’s<br />

a great example of how a few choice convenience products<br />

can renovate an old favorite for our modern, hectic lives.<br />

Some frozen vegetables, a few canned tomatoes and canned<br />

broth--and voila! a Tex-Mex favorite in minutes.<br />

2. Meanwhile, heat oil in a Dutch oven over<br />

medium-high heat. Add chicken and cook, stirring<br />

occasionally, until beginning to brown, 3<br />

to 4 minutes. Transfer to a plate using a slotted<br />

spoon. Add pepper-onion mix and cumin to<br />

the pot. Cook, stirring occasionally, until the<br />

onions are lightly browned, about 4 minutes.<br />

Add broth, tomatoes, pepper and lime juice;<br />

bring to a simmer and cook, stirring often,<br />

until the vegetables are tender, about 3 minutes<br />

more. Return the chicken and any accumulated<br />

juice to the pot and cook, stirring, until heated<br />

through, about 1 minute. Remove from the<br />

heat; stir in cilantro. Serve topped with the<br />

toasted tortilla strips and cheese.<br />

Nutrition Information:<br />

Per serving: 357 calories; 12 g fat (5 g sat, 4 g<br />

mono); 87 mg cholesterol; 24 g carbohydrate; 37<br />

g protein; 4 g fiber; 603 mg sodium.<br />

Source: www.eatingwell.com<br />

64 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

ecipes<br />

©Jessieeldora | Dreamstime.com<br />

Soupe à l’Oignon Gratinée<br />

[ ONION SOUP ]<br />

serves 6<br />

Onions always make me thinkof Alsace-Lorraine. So, perhaps a Riesling<br />

from there will do the trick here, or a Crémant d’Alsace whose bubbles<br />

will help cut through the richness of the cheese and sweetness of the<br />

Ingredients<br />

6 tbsp unsalted butter<br />

8 cups cold Beef Stock<br />

81/2 cups sweet onions, thinly sliced<br />

Salt and pepper as needed<br />

4 garlic cloves, minced<br />

Cayenne pepper as needed<br />

2 tsp curry powder 1<br />

2 toasted baguette slices, 1/4-inch thick<br />

11/2 cups Chablis<br />

3 cups grated Gruyère cheese<br />

2 tbsp all-purpose flour<br />

1 tsp chopped parsley<br />

Directions<br />

1. Preheat the oven to 450°F.<br />

2. Heat the butter on medium heat in a large, thickbottomed<br />

pan. Add the onions and sauté until they’re<br />

softened and a light caramel color, 20 to 25 minutes.<br />

3. Add the garlic and curry powder and continue to cook<br />

for another 2 minutes, until the spices release their oils<br />

and subsequent aroma. Add the Chablis and reduce<br />

until the wine is cooked dry, 18 to 20 minutes. Add the<br />

flour and cook for 2 more minutes.<br />

4. Take the pan off the heat and pour in the cold stock,<br />

stirring thoroughly to distribute the flour throughout the<br />

soup. Return the pan to the heat and bring to a boil; reduce<br />

the heat to low and simmer for 30 minutes.<br />

5. Season the soup as needed with salt, black pepper, and<br />

cayenne pepper. Ladle the soup into oven-safe bowls, and<br />

top with slices of toasted baguette covered with plenty of<br />

Gruyère. Place the soup into the oven or under a broiler<br />

and cook until it’s golden brown and bubbly, about 10<br />

minutes.<br />

6. Sprinkle each bowl of soup with parsley and serve<br />

it immediately.<br />

Bistros and Brasseries: Recipes and Reflections on Classic Cafe cooking,<br />

from The Culinary Institute of America<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 65

Cranberry<br />

Creations<br />

Photo credit: Colin Erricson/www.robertrose.ca<br />

Excerpted from The Mixer Bible, Third Edition by Meredith<br />

Deeds and Carla Snyder © 2013 Robert Rose Inc. www.<br />

robertrose.ca Reprinted with publisher permission.<br />

Cranberry Maple Squares<br />

Makes 24 squares<br />

Enjoy a deliciously wonderful treat for the whole family this holiday, or any day of the<br />

week!<br />

Flat beater<br />

Wire whip<br />

Preheat oven to 350°F (180°C)<br />

13- by 9-inch (3 L) metal baking pan, greased and lined with greased<br />

parchment paper<br />

2 cups unbleached all-purpose flour<br />

1⁄4 cup granulated sugar<br />

2⁄3 cup cold unsalted butter, cut into small pieces<br />

1 tsp baking powder<br />

1⁄4 tsp salt<br />

2 eggs<br />

Filling<br />

3⁄4 cup lightly packed light brown sugar<br />

1⁄2 cup unsalted butter, softened<br />

1⁄4 cup pure maple syrup<br />

4 eggs<br />

11⁄4 cups pecan halves, chopped<br />

11⁄2 cups dried cranberries<br />

Pinch of salt<br />

1. Place flour, sugar, butter, baking powder and salt in the mixer<br />

bowl. Attach the flat beater and mixer bowl to the mixer. Set to<br />

Speed 2 and beat until mixture resembles coarse crumbs. Beat in<br />

eggs, one at a time, until dough forms a ball.<br />

2. On a floured work surface, roll out dough into a 13- by 9-inch (33<br />

by 23 cm) rectangle. Carefully fold twice so it is easier to transfer<br />

to the prepared pan. Unfold into the pan, pressing evenly into the<br />

bottom and 1 inch (2.5 cm) up the sides. Refrigerate while you<br />

prepare the filling.<br />

3. Prepare the filling: Place brown sugar and butter in clean mixer<br />

bowl. Remove the flat beater and attach the whip and mixer bowl<br />

to the mixer. Set to Speed 4 and beat until light and fluffy. Beat in<br />

maple syrup. Beat in eggs, one at a time, until smooth. Remove<br />

the mixer bowl. Using a rubber spatula, stir in pecans, cranberries<br />

and salt until evenly incorporated.<br />

4. Pour filling into dough and spread evenly in the pan. Bake in<br />

lower third of preheated oven for 35 to 40 minutes, or until pastry<br />

is golden and filling is set. Let cool completely in pan on a wire<br />

rack. Cut into squares.<br />

Make ahead<br />

Store in an airtight container at room temperature for up to 3 days or in<br />

the freezer for up to 4 weeks.<br />

66 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

Pink Chantilly with<br />

Cranberries<br />

Makes 4 servings<br />

Filled with antioxidants and loaded with vitamin C, cranberries are very healthful. However, we hear so<br />

much about their health benefits that we sometimes forget how truly delicious they can be. This recipe is<br />

certainly the simplest and one of the most beautiful ways to serve cranberries.<br />

Four 8-ounce (250 mL) tall jars<br />

Blender<br />

Fine-mesh sieve<br />

Electric mixer<br />

Photo credit: Colin Erricson/www.robertrose.ca<br />

11⁄2 cups raspberries, fresh or frozen<br />

3 tbsp confectioner’s (icing) sugar<br />

2 cups frozen cranberries, thawed<br />

1⁄2 cup maple syrup (see Tips)<br />

11⁄2 cups heavy or whipping (35%) cream<br />

1 tbsp granulated sugar<br />

1 tsp vanilla extract<br />

1⁄2 cup cranberry juice<br />

Mint leaves<br />

1. In blender, purée raspberries and confectioner’s sugar. Transfer to a fine-mesh sieve placed over a<br />

bowl and press mixture through. Discard seeds and set raspberry purée aside.<br />

2. In a saucepan over medium heat, cook cranberries and maple syrup, stirring often, for 15 minutes.<br />

Remove from heat and set aside to cool.<br />

3. In a large bowl, using electric mixer at high speed, whip cream, granulated sugar and vanilla until<br />

soft peaks begin to form. Beating constantly, slowly add cranberry juice and half the raspberry<br />

purée.<br />

4. Spoon remaining raspberry purée into jars, dividing equally. Top with whipped cream mixture,<br />

dividing equally. Refrigerate for up to 30 minutes.<br />

5. When you’re ready to serve, remove jars from refrigerator and top with cooked cranberries. Using<br />

a long spoon, mix delicately. Garnish with mint leaves and serve immediately.<br />

Tips<br />

Make sure to use real maple syrup. Maple-flavored and other table syrups contain a lot of granulated<br />

sugar or corn syrup and do not cook the same way. It’s worth every penny to get the real thing.<br />

Excerpted from The Complete Best of Bridge Cookbooks,<br />

Volume 3 by The Best of Bridge Ladies © 2013 www.<br />

robertrose.ca Reprinted with publisher permission.<br />

Cranberry Scones<br />

Makes 8 large scones.<br />

Perfect for holiday snacks and entertaining!<br />

Photo credit: Colin Erricson/www.robertrose.ca<br />

3⁄4 cup buttermilk or plain yogurt<br />

1 large egg<br />

2 3⁄4 cups all-purpose flour<br />

4 tsp baking powder<br />

1⁄2 tsp baking soda<br />

1⁄2 tsp salt<br />

1⁄2 cup margarine<br />

1 cup coarsely chopped cranberries<br />

(fresh or frozen)<br />

1⁄2 cup granulated sugar<br />

Grated zest of 1 orange<br />

1 tbsp butter, melted<br />

1⁄4 cup confectioners’ (icing) sugar<br />

Excerpted from 150 Best Desserts in a Jar by Andrea Jourdan © 2013 Robert Rose Inc.<br />

www.robertrose.ca May not be reprinted without publisher permission.<br />

Preheat oven to 375°F (190°C). Beat buttermilk and egg in small bowl<br />

and set aside. In large bowl, Combine flour, baking powder, baking<br />

soda and salt. Cut in margarine until mixture resembles small peas. Mix<br />

in cranberries, sugar and orange zest. Add buttermilk mixture and stir<br />

until soft dough forms. Using your hands, form dough into a large ball<br />

and place on floured surface. Pat out to 1-inch (2.5 cm) thickness. Cut<br />

in 4-inch (20 cm) rounds. Place on ungreased cookie sheet and bake<br />

scones for 15 to 20 minutes. While still warm, brush with butter and<br />

sprinkle with confectioners’ sugar.<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 67


Cheat Sheet<br />

Life Lessons<br />

To Learn<br />

Now, Not<br />

Later<br />

“Doing what you<br />

love” shouldn’t be<br />

your expectation, it<br />

should be thought<br />

of as a privilege that<br />

requires a lot of work.<br />

Some people<br />

mistakenly think<br />

that their dreams<br />

will end up<br />

coming to fruition,<br />

regardless of how<br />

much work they<br />

put in.<br />

Success is built<br />

brick by brick, not<br />

all at once.<br />

You don’t really<br />

become good at<br />

something unless<br />

you do it every<br />

day for a long<br />

time, and fail<br />

at it constantly.<br />

Most successful<br />

people have found<br />

a way to build<br />

successful habits;<br />

only a few get a<br />

lucky roll of the<br />

dice.<br />

You’re never the best<br />

version of yourself.<br />

Find contentment<br />

in your<br />

accomplishments,<br />

but don’t ever stop<br />

growing.<br />

The easy road is<br />

actually the more<br />

difficult one.<br />

Cutting corners to<br />

avoid effort and<br />

discomfort is a<br />

sure way to find<br />

yourself in a pile of<br />

regret one day. Jobs,<br />

relationships, fitness,<br />

they just won’t be<br />

where you want<br />

them to be.<br />

Enjoying the journey<br />

is a learned skill.<br />

Happiness isn’t<br />

always automatic,<br />

but you can help it<br />

come more often.<br />

Some people learn<br />

this skill more<br />

easily than others.<br />

Recognize that you<br />

can find joy in hard<br />

times, in struggle<br />

and in success.<br />

Let love simmer.<br />

Acting rashly in<br />

passionate feelings<br />

for another is often a<br />

mistake. Take a step<br />

back, and let your<br />

relationship find root.<br />

Flaunting personal<br />

achievement is to reveal<br />

vulnerability.<br />

You can generally tell<br />

if someone has found<br />

fulfillment in what they<br />

do, or if they have to prop<br />

themselves up on their past<br />

achievements to feel good.<br />

Don’t waste time trying to fix<br />

other people’s flaws. Focus on<br />

your own.<br />

Our instinct is to see flaws<br />

in others and think of all the<br />

ways they could improve. It<br />

just isn’t a worthwhile way<br />

to think.<br />

Most are self-interested, but<br />

great rewards await those who<br />

are selfless.<br />

We often get offended when<br />

we realize that other people<br />

really care about themselves<br />

first and foremost. But this<br />

is human nature. Ascending<br />

above human nature bears<br />

fruit.<br />

The people around you<br />

influence who you are.<br />

It sounds obvious, but<br />

so often we think we are<br />

impervious to outside<br />

influence, that we’re living<br />

our own lives in a bubble.<br />

The human experience is a<br />

social one.<br />

68 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

Overcome<br />

Holiday Stress<br />

and Blues<br />


Balancing the myriad parties,<br />

shopping, baking, social gatherings,<br />

demanding guests, and company<br />

meetings with an already jampacked<br />

schedule can be intimidating<br />

and stressful for families during the<br />

holiday season. It’s no wonder that<br />

42 percent of Americans consider the<br />

holiday season to be stressful rather than<br />

joyous, according to a December 2012<br />

Rasmussen Reports survey. You don’t<br />

have to be a Grinch, however, when you<br />

are armed with nature’s stress-busters:<br />

essential oils.<br />


It is well known that what affects the<br />

mind also affects the body, and too much<br />

stress can take a tremendous toll on your<br />

overall well-being, strain relationships,<br />

or result in holiday blues. The resulting<br />

biochemical imbalance caused by too<br />

much stress makes you more susceptible<br />

to illness, leaving you sidelined instead<br />

of able to spend quality time with friends<br />

and family during the holidays.<br />

Happily, Mother Nature has provided<br />

aromatic compounds distilled or pressed<br />

from plants in pure, authentic essential<br />

oils that excel in balancing emotions and<br />

managing the negative effects of stress.<br />

Indeed, no remedy is so perfectly suited<br />

to immediately influence unbalanced<br />

emotions as essential oils.<br />


The aroma of essential oils stimulates<br />

the olfactory receptors in your nose,<br />

creating a positive, powerful sensation.<br />

In turn, these receptors send signals<br />

to the limbic system (responsible for<br />

memory and emotions) and the neo<br />

cortex (influential in higher thinking<br />

and emotions) of your brain, resulting<br />

in dramatic physiological changes.<br />

This process triggers a cascade of<br />

psychophysiological events that can<br />

positively impact your mood.<br />


Two of the most beneficial essential<br />

oils for managing stress and balancing<br />

emotions are Cedarwood and Lavender.<br />

Cedarwood contains cedrol, a<br />

sesquiterpene that is able to cross<br />

the blood-brain barrier. A 2007 study<br />

published in the Journal of Physiological<br />

Anthropology reported that cedrol<br />

produced a relaxing effect by influencing<br />

the autonomic nervous system—the<br />

system that controls involuntary actions<br />

such as heart rate, digestion, and<br />

respiratory rate.<br />

Both animal and clinical studies suggest<br />

that Lavender not only relaxes the<br />

mind and body but also aids a normal<br />

stress response. Studies suggest that<br />

even infants, who are not generally<br />

susceptible to a placebo response,<br />

experience the calming effects of<br />

Lavender.<br />

A small study including 30 healthy<br />

students published in the October<br />

2008 edition of Archives of Oral Biology<br />

found that inhaling Lavender for only<br />

10 minutes reduced stress markers,<br />

including cortisol.<br />

Inhaling calming essential oils, including<br />

Lavender, also reduces salivary cortisol<br />

levels according to a study published in<br />

the November 2012 edition of Evidencebased<br />

Complimentary and Alternative<br />

Medicine.<br />

A synergistic effect can be realized by<br />

combining Cedarwood and Lavender,<br />

which can be further enhanced by adding<br />

complementary relaxing oils such as<br />

citrus oils, Roman Chamomile, Vanilla,<br />

Ocotea, and Copaiba.<br />

To experience the balancing effects of<br />

essential oils, simply inhale directly from<br />

the bottle, diffuse in your room or office,<br />

or apply topically to the skin. You’ll be<br />

happy that you did, and it may make the<br />

difference between having a joyous or a<br />

stressful holiday season.<br />


Dr. Scott A. Johnson<br />

Young Living<br />

1-800-371-3515<br />

www.youngliving.com<br />

Scott Johnson is the author of two books and<br />

over 225 articles in online publications and is an<br />

expert on health, fitness, and nutraceuticals. He<br />

has a doctorate in naturopathy, is a board certified<br />

Alternative Medical Practitioner (AMP), and is a<br />

Certified Professional Coach (CPC). One of his<br />

research focuses is the safety of neat topical and oral<br />

administration of essential oils, and he has published<br />

internationally on the subject.<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 69

wellness<br />



REMIX<br />









So goes the life of people dedicated to<br />

calorie restriction (CR) in the name of<br />

weight loss and better health. If one pound<br />

of weight lost is equal to 3,500 calories,<br />

which is nutrition scientists’ estimate,<br />

then losing a pound a week requires<br />

cutting 500 calories per day from our diet,<br />

which is about a quarter of our total daily<br />

calories. It would be much easier if we<br />

could just cut the calories every other day<br />

and eat like we want the other days. But<br />

that probably wouldn’t work, right?<br />

Surprise! It’s called Alternate Day Fasting<br />

(ADF) and research so far says it does<br />

work.<br />

In an ADF diet, you eat about 25 percent of<br />

your normal calories on your diet days. For<br />

women that is about 500 and for men 600,<br />

which is about enough for a small meal.<br />

The other days, you eat like you aren’t on<br />

a diet.<br />

Krista Varady, PhD, from the Department<br />

of Kinesiology and Nutrition at the<br />

University of Illinois says it works—and<br />

she’s doing the research to back it up.<br />

70 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

Currently, Varady is in the middle of a three-year study comparing people on regular<br />

calorie restriction diets versus people on ADF diets.<br />

“Preliminary data show that people using ADF have actually lost more weight than<br />

people who are using plain calorie restriction,” she said.<br />

Furthermore, the ADF diet, just like a regular calorie restriction diet, has positive<br />

cardiovascular effects. In fact, in Varady’s preliminary results, both groups had<br />

similar lowered blood cholesterol levels despite their different approaches.<br />

This is the first study directly comparing the two types of diets in humans,<br />

according to Varady, who said that ADF diet probably works because intermittent<br />

deprivation is easier than long-term deprivation of calories.<br />

Diets of daily calorie restriction, though generally effective, are essentially diets of<br />

denial. The prospect of continually denying ourselves calories isn’t a happy one,<br />

but many practitioners say they are glad to have complete control of appetite, and<br />

boast excellent health. Some scientists even think that calorie restriction may<br />

extend lifespan, a theory that is heavily debated.<br />

For many people, however, maintaining a diet where one gummy worm counts as a<br />

“treat” is laughable, because it would be so difficult. Cutting a quarter of our calories<br />

every day is admittedly a tall order.<br />

Starting and staying with diets is a national challenge. One Gallup poll found that<br />

well over 50 percent of Americans would like to lose weight, but only 27 percent are<br />

seriously trying. For people who do diet, Louisiana State University Biomedical researcher<br />

Catherine Champagne, PhD, told webmd.com that most people last about six months,<br />

though the level of strictness matters.<br />

For those who<br />

consider ADF diet<br />

too intense, there is<br />

the 5:2 plan, where a<br />

person eats normally<br />

five days of the week,<br />

and eats 25 percent<br />

of normal calories for<br />

two days per week.<br />

This approach needs<br />

more study before<br />

it can be considered<br />

effective.<br />

“When diet plans differ immensely from previous eating patterns, restrict favorite foods<br />

or entire food groups, dieting usually lasts for a much shorter time," she says.<br />

If cutting 500 calories every day falls into<br />

the category of differing “immensely”<br />

from your diet, it might be hard to<br />

keep up. This is why and ADF diet is so<br />

attractive, because it allows “normal”<br />

days.<br />

Granted, those days of only 500-600<br />

calories are tough. It isn’t much food, but<br />

there’s always tomorrow, when you can<br />

eat what you want.<br />

The ADF diet sounds like a fad diet and<br />

some weight-loss experts worry about<br />

fasting as a weight-loss tool.<br />

Fasting, by itself, isn’t an especially good<br />

weight-loss plan, according to many<br />

nutrition professionals. Fasting for a<br />

day or two is generally fine unless you<br />

already have an unhealthy diet, liver<br />

problems, kidney problems, immune<br />

system problems or are on medication,<br />

New Jersey weight loss author Joel<br />

Fuhrman, MD, told webmd.com. He also<br />

said that fasting slows down metabolic<br />

rate, which goes contrary to weight loss.<br />

Extended fasts with “cleanses” can be<br />

especially dangerous, and have little<br />

evidence of improving health.<br />

Madelyn Fernstrom, PhD, director of<br />

the University of Pittsburgh Medical<br />

Center’s Weight Loss Management Center<br />

told webmd.com that she worries people<br />

focused on fasting are distracted from<br />

“the real message of how to lose weight,”<br />

which involves eating and sleeping better<br />

along with more exercise.<br />

Fasting can be taken to the extreme, which<br />

is unhealthy. Fasting every other day is a<br />

more balanced approach, but still should<br />

be done under expert supervision. <strong>Healthy</strong><br />

eating will never go out the window, and<br />

the ADF diet isn’t an exception.<br />

If people are worried that calorie restriction<br />

will result in less muscle mass, they may<br />

be right. For this reason, people over<br />

65 shouldn’t drop their calorie levels,<br />

according to Varady. For obese people,<br />

however, calorie restriction will probably do<br />

no harm.<br />

“It’s amazing how strong obese people are,”<br />

Varady said. “They’ve been carrying around<br />

all this weight that others aren’t.”<br />

As obese people limit calories, they may<br />

lose some muscle mass, along with fat. But<br />

when we lose a pound of weight, it is about<br />

75 percent fat and only 25 percent muscle,<br />

Varady said. Furthermore, the obese will no<br />

longer need all the muscle mass they did<br />

before, because they aren’t carrying around<br />

as much weight.<br />

Remember that women should never drop<br />

their calories consistently below 1200 per<br />

day, and men should never go below 1500<br />

per day for extended amounts of time.<br />

Eating fewer calories than this can deprive<br />

a person of important nutrients, affecting<br />

important systems in the body, even leading<br />

to malnutrition if continued for long periods<br />

of time. An ADF diet can help prevent these<br />

bad habits, since on their “off” days, people<br />

get their full calorie needs.<br />

During a fast day, one might assume that<br />

dieters plan to gorge on food the following<br />

day, thus canceling any positive effects<br />

from eating fewer calories. But it turns<br />

out that this doesn’t happen, according to<br />

Varady’s studies, which showed people ate<br />

between 100-125 percent of their normal<br />

calories on non-fast days. She thinks<br />

shrunken stomachs from fast days may<br />

help.<br />

The Alternate Day Fasting approach to<br />

dieting may erase the need for constant<br />

deprivation, making weight loss easier and<br />

less painful. So go ahead, have two gummy<br />

worms today, just don’t eat any tomorrow.<br />

Bio:<br />

Dr. Varady, the world’s leading researcher<br />

on using alternate-day fasting for weight<br />

loss and weight maintenance, wrote a book<br />

that will be published this year, for those<br />

interested in learning more.<br />

Called The Every Other Day Diet, the book<br />

outlines the science-proven techniques for<br />

weight loss that Dr. Varady has developed,<br />

along with strategies, tips and tools that<br />

you’ll need for the Every-Other-Day Diet.<br />

The book also includes 80 quick and<br />

delicious recipes for Diet Day.<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 71

Nutrition<br />




Spring weekends bring out the athlete in all of us.<br />

But does Monday morning find you the weekend<br />

weakling? Weekend workouts are good for your<br />

health and enjoyment — when you do them<br />

wisely. But if you find yourself spending all week<br />

making up for the weekend, maybe you need<br />

some nutritional and physical training.<br />


Load up on low-fat, high carbohydrate<br />

foods — about 60 percent of your calories<br />

— to keep you moving.<br />

• Non-fat yogurt<br />

• cereal, fruit and milk<br />

• pasta or soup with a whole-grain bagel<br />

• whole-grain muffins and skim milk<br />


Stay hydrated before and after your<br />

workouts with these tips:<br />

• 2 HOURS BEFORE: Drink 2 cups of fluid<br />

• 10–15 MINS. BEFORE:<br />

Drink 2.5 cups of fluid<br />

• EVERY 15 MINS. AFTER:<br />

Drink .5 cups of fluid<br />


Eggs have been known for containing high<br />

amounts of cholesterol, but some new research<br />

on that topic should make you egg-cited.<br />

According to he U.S. Department of Agriculture,<br />

a large egg today only has 185 milligrams of<br />

cholesterol, down from the 215 milligrams<br />

an egg contained 10 years ago. An egg today<br />

also has 41 international units of vitamin D,<br />

much higher than the 25 international units<br />

measured years ago. Researchers believe the<br />

changes are probably due to changes in the<br />

hen’s diets or the way they are bred. Eggs<br />

have gotten healthier all around, so enjoy<br />

your omelet guilt free.<br />

Source: U.S. Dept. of Agriculture<br />

fifty<br />

GRAMS<br />



Have a hyperactive child? Artificial food<br />

coloring may be to blame. Several studies<br />

have shown that food coloring has a<br />

connection to hyperactivity in children. The<br />

results are enough to raise concern since<br />

food coloring is used in a variety of foods in<br />

order to make them appear more appetizing.<br />

However, because of the many studies that<br />

show no connection, the FDA voted down<br />

the proposal to have food coloring warnings<br />

listed on some foods. Source: fda.gov<br />


Fat-free<br />

Fat free doesn’t equal calorie free. The term<br />

means that in a set portion, the amount<br />

of fat is so low, you don’t have to worry<br />

about it. However, this doesn’t include any<br />

requirements for calories. A food that is fat<br />

free could still contain carbohydrates or<br />

protein, making it a source of calories.<br />





A 12-OZ CAN OF SODA<br />


Source: webmd.com<br />


Food Focus<br />

Dinner entertainment<br />

— music, TV, even<br />

conversations<br />

— could all<br />

bring unhealthy<br />

distractions.<br />

According to<br />

research, distractions<br />

during meals may<br />

lead you to eat more<br />

than you usually<br />

would. One study<br />

found that women<br />

who listened to a<br />

story while eating ate<br />

a significantly higher<br />

amount of calories<br />

than when they were<br />

focused on eating. So<br />

to limit your caloric<br />

intake, put down the<br />

remote control, take<br />

a seat at the dinner<br />

table for a change<br />

and enjoy a peaceful<br />

meal.<br />

72 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

Expiration Date<br />


How many times have you looked at<br />

the expiration date on a gallon of<br />

milk, realized it’s a few days past<br />

the date, given it a good sniff and then<br />

thrown it out because you just can’t<br />

be sure? We’ve all been there and for<br />

good reason. No one wants to get food<br />

poisoning from his or her morning bowl<br />

of corn flakes even though the milk<br />

didn’t smell that bad. As it turns out,<br />

we might all be guilty of wasting huge<br />

amounts of food because of a simple<br />

misunderstanding—“use by” and “sell<br />

by” dates don’t necessarily mean the<br />

food is bad. They are meant to simply<br />

indicate when the food is at its peak<br />

freshness.<br />

Some of this confusion stems<br />

from a lack of regulation for food<br />

manufacturers. In fact, there is no<br />

national regulation on “use by” or “sell<br />

by” dates because it was never an issue<br />

of public health. Food dating emerged in<br />

the 1970’s because consumers wanted<br />

to know more about their food, as a<br />

larger portion of purchased foods were<br />

not being produced locally anymore.<br />

The dates were printed on foods solely<br />

as an indication of freshness and not an<br />

indication that foods would be inedible<br />

or dangerous after the “use by” date.<br />

Herein lies the confusion. Most of us are<br />

under the impression that “use by” and<br />

“sell by” dates indicate whether foods<br />

are safe to consume or not. The reality<br />

is that these dates were never linked to<br />

an increased risk of food poisoning or<br />

foodborne illness.<br />

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90% of American waste billions of pounds of<br />

food because of confusing expiration date<br />

system, a new report says.<br />

Moreover, this confusion leads<br />

many of us to throw away foods<br />

that are still safe to eat. According<br />

to a report from the National<br />

Resources Defense Council and<br />

the Harvard Food Law and Policy<br />

Council, U.S. consumers and<br />

businesses are needlessly trashing<br />

billions of pounds of food every<br />

year as a result of the confusion<br />

surrounding expiry dates. The<br />

report cited a survey conducted by<br />

The Food Marketing Institute that<br />

stated, “nine out of ten Americans<br />

throw out food because of this<br />

misunderstanding. For an average<br />

family of four, this could mean<br />

hundreds of dollars’ worth of edible<br />

and safe food is thrown away every<br />

year.” All told, the amount of food<br />

thrown away each year represents<br />

40 percent of the U.S. food supply.<br />

The NRDC’s report calls for a<br />

standardization in labeling practices<br />

among food manufacturers in<br />

order to demystify the meaning of<br />

confusing tags that, according to<br />

the report, lead to billions of pounds<br />

of wasted food every year. It also<br />

provides consumer advice regarding<br />

specific items such as eggs and<br />

milk, and even a helpful chart on<br />

how to make better use of the space<br />

in your refrigerator to keep foods<br />

fresh, longer.<br />

nrdc.org/food/expiration-dates.asp<br />

nrdc.org/food/files/dating-game-infographic.pdf<br />

EXPIRED?nutrition<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 73

74 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 75

Advisor . Surgery<br />

The jeans fit!<br />

This is an essay written by one of my patients.<br />

She was so struck by her experience she turned<br />

to social media and posted this essay on her<br />

facebook page and ours. She was nervous<br />

about what people would think but was also<br />

so excited she couldn’t hold back. She got so<br />

many supportive comments that we thought<br />

we would share this woman’s experience with<br />

our readers in <strong>Healthy</strong> <strong>Magazine</strong>.<br />

“Getting a tummy tuck changed my life.<br />

Before you decide I am a shallow person<br />

that is too lazy to loose inches and get fit<br />

the more "natural way" let me tell you my<br />

story.<br />

I found out I was diabetic just before<br />

getting pregnant with my first child and<br />

was warned by doctors weight could<br />

become an issue. But being a size 7/8<br />

pant, I thought weight would never be a<br />

problem for me. It hadn't been all my life.<br />

Tragically, I put on exactly 97 lbs with<br />

my first baby. Breastfeeding helped take<br />

some baby weight off, but I never got<br />

rid of my stomach. My abdomen was so<br />

stretched out that it even had a split down<br />

the center (you know what I am talking<br />

about).<br />

I was left with sagging, wrinkly skin. I had<br />

2 choices, keep the muffin top so that my<br />

skin looked suppler or lose the weight and<br />

have a wrinkled old man on my stomach.<br />

What was the point of exercising when<br />

those were my options?<br />

It has been 7 weeks since my surgery and<br />

I decided to be brave enough to buy a pair<br />

of jeans.<br />

I haven't bought a pair of jean in about 8<br />

years. Why? Because jeans make muffin<br />

tops even worse and to hide my muffin<br />

top I needed a larger pant size which<br />

made everything look wrong. Swimsuits<br />

and jeans are brutal on the self-esteem.<br />

I swallowed hard, walked into the store,<br />

and decided to give it a shot. I grabbed the<br />

first pair of jeans in my size (11/12) and<br />

headed for a dressing room.<br />

When I put on the jeans they fit like a<br />

glove and I couldn't believe that my very<br />

first pair of jeans looked amazing. The<br />

saleswoman said they looked perfect on<br />

me and asked if I would like to try them in<br />

a different color. She came back carrying<br />

a size7/8! Politely I said, “These won’t fit,<br />

although it would be awesome if they did.”<br />

She laughed and said, “They DO fit. You’re<br />

wearing a 7/8 now!”<br />

My heart fluttered like I was in a dream<br />

and hoped I would never wake up. I<br />

stood, stunned. Could this be true?<br />

After a decade, is a 7/8 a reality for me?<br />

Sometimes we just give up on the dream,<br />

you know?<br />

I tried on 5 more pair of pants just to<br />

reaffirm that the saleswoman wasn't a<br />

liar or this wasn’t all a mistake. (Wouldn't<br />

you?) The funny thing about surgical<br />

weight loss is that you literally have to<br />

catch up mentally to your new size.<br />

So the miracle of it all is that I look as<br />

amazing as I feel, and I am not imprisoned<br />

by low self-esteem.<br />

If you are suffering like I was, if you just<br />

want to recognize yourself in the mirror<br />

again or feel comfortable in your own skin,<br />

consider NuVista Plastic Surgery. Their<br />

staff is warm and understanding and Dr.<br />

Petersen has a gift of healing. Thank you<br />

Dr. Petersen for giving me my life back in<br />

so many, many ways!!!”<br />

-Rachel<br />

https://www.facebook.com/rachelspricematch<br />


Dr. Dayne Petersen<br />

NuVista Plastic Surgery<br />

nuvistaplasticsurgery.com<br />

Dr. Petersen recently moved his practice after<br />

spending several years on the teaching faculty of<br />

the University of Oklahoma. To learn more about Dr.<br />

Petersen and breast oasis, the non-profit he supports,<br />

visit his website www.nuvistaplasticsurgery.com.<br />

76 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

Advisor . Women's Health<br />

THE OB/GYN<br />

Top 5 List<br />



In 2011 the American Board of Internal<br />

Medicine and Consumer Reports started<br />

an initiative entitled "Choosing Wisely."<br />

It grew out of an article published by Dr.<br />

Howard Brody called "Medicine's Ethical<br />

Responsibility for Healthcare Reform - The<br />

Top Five List." He suggested that each<br />

medical specialty carefully evaluate the<br />

top 5 areas of reform in their particular<br />

specialty. Over 25 medical specialties have<br />

now joined in the campaign. I want to focus<br />

on the American College of Obstetrics and<br />

Gynecology’s (ACOG) top 5 areas that needed<br />

reform.<br />

1. The first and most widely published<br />

reform is shared by the ACOG, The American<br />

Academy of Family Physicians and The<br />

American Academy of Pediatricians. It is<br />

entitled the "Strong Start" program. It states<br />

that "Non-medically indicated deliveries<br />

should not be performed prior to 39 weeks<br />

of gestation." This statement is also strongly<br />

supported by The American College of<br />

Nurse Midwifery, The American Hospital<br />

Association, and the March of Dimes. In<br />

essence, babies should not be induced or<br />

delivered unnecessarily prior to 39 weeks<br />

unless absolutely medically necessary<br />

for the welfare of the infant or mother.<br />

This statement arose out of another very<br />

comprehensive study also published in the<br />

New England Journal of Medicine by Dr.<br />

Alan Tita that very clearly demonstrated a<br />

significant detriment to infants born before<br />

39 weeks compared to those born after 39<br />

weeks of gestation. By far the greatest risk<br />

to the unborn child is prematurity. With<br />

the advances in neonatal care over the<br />

past decades, some physicians became<br />

somewhat cavalier in inducing babies at<br />

earlier and earlier gestation. In 2012, a letter<br />

was sent to all 3100 obstetric hospitals in the<br />

USA stating that there needed to be a "hard<br />

stop to all non-medically indicated elective<br />

deliveries before 39 weeks gestation." This<br />

does not include those instances where<br />

there is a true need to deliver the baby<br />

early for infant or maternal indications.<br />

Some possible indications for early delivery<br />

would include things like pre-eclampsia,<br />

poorly controlled diabetes, severe growth<br />

restriction, poorly controlled hypertension,<br />

or placental abruption. However, these<br />

Facebook.com/<strong>Healthy</strong>Mag<br />

indications need to be clearly delineated in<br />

the medical record.<br />

2. The second area of reform that ACOG chose<br />

to target was that "doctors should not induce<br />

a woman between 39 weeks and 41 weeks of<br />

gestation unless the cervix was favorable."<br />

Way back in 1964, Dr. Bishop introduced<br />

what is now called the "Bishop Score." It was<br />

meant to determine the likelihood of a vaginal<br />

delivery if a woman with previous children<br />

were to be induced. If a woman had a Bishop<br />

Score of 9 or greater, then the chance of a<br />

successful vaginal delivery was the same<br />

as if she went into labor on her own. This<br />

only applied to multiparous women with at<br />

least one prior normal delivery. Therefore,<br />

if a multiparous woman has a Bishop Score<br />

of 9 or greater, then and only then is it safe<br />

to deliver her at 39 weeks or beyond with<br />

an elective induction. This does not apply to<br />

women who have not had a baby previously.<br />

In fact, in a study recently published by the<br />

Oregon University and Health Science Center,<br />

the risk of a cesarean section increased 13<br />

fold if a first time mother was induced with<br />

an "unripe cervix." By adhering to the policy<br />

of only inducing multiparous women with a<br />

ripe cervix at or beyond 39 weeks, we can help<br />

reduce the horrible cesarean rate in the USA.<br />

I personally won't induce a first time mother<br />

till 41 weeks, unless medically indicated<br />

to try to substantially reduce their risk of a<br />

c-section.<br />

3. The last 3 initiatives actually focus on<br />

reduced rather than increased screening. The<br />

3rd on the Choosing Wisely list is to decrease<br />

the frequency of pap smears. In the past,<br />

yearly pap smears were recommended for<br />

all women over age 18. This is now changed<br />

to not start to do pap smears till age 21, and<br />

then only every 3 years till age 30. After age 30,<br />

co-testing with pap and HPV tests only every 5<br />

years. This does not obviate the need for your<br />

annual exam however. You still ought to see<br />

your OB/GYN every year for things like breast<br />

cancer screening, appropriate blood tests,<br />

vaccinations, and for a complete physical<br />

exam.<br />

4. The fourth also focuses on pap testing.<br />

It states that “women with mild cervical<br />

dysplasia need not be treated." In other words,<br />

we were too aggressive in treating women<br />

with pre-cancerous lesions of the cervix.<br />

In treating women with LEEP procedures<br />

we were inadvertently causing premature<br />

deliveries by removing too much of the<br />

cervix in treating disease that was very<br />

unlikley to progress to cancer.<br />

5. The last issue to be addressed was to<br />



This seems wrong, but in reality it is<br />

very good. Unfortunately we currently do<br />

not have a good screening modality for<br />

ovarian cancer. It would take about 10,000<br />

asymptomatic women to be screened<br />

to find one ovarian cancer. What would<br />

happen would be very many unnecessary<br />

surgeries and many needless deaths if<br />

we were to try to screen every woman<br />

for ovarian cancer. Even now, when 21<br />

women are suspected to have ovarian<br />

cancer with an ovarian mass, only one<br />

will actually have ovarian cancer.<br />

In summary, by not being induced prior<br />

to 39 weeks, if you've had a prior baby,<br />

or 41 weeks if you’re having your first<br />

one, we can decrease fetal and maternal<br />

risks. Also by decreasing the frequency<br />

of pap smears and not screening for<br />

ovarian cancer, we can actually improve<br />

the quality of care for women of all ages.<br />

For other advice on women's healthcare,<br />

contact Dr. Mark T. Saunders at 801-692-<br />

1429 or visit us at DRSAUNDERSOBGYN.<br />

com<br />

For more information on The Choosing Wisely<br />

campaign, go to acog.org.<br />


Mark Saunders, MD<br />

Obstetrics & Gynecology Personal Care<br />

drsaundersobgyn.com<br />

Dr. Saunders is a well-respected board certified<br />

obstetrician and gynecologist that has been practicing<br />

for over 16 years.<br />

THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 77



WHAT IS IT?<br />

Dupuytren’s (doo-puh-trens) Contracture is a condition involving the palm and fingers.<br />

Connective tissue (aplmar fascia) just under the skin in the palm begins to thicken<br />

and shorten, which causes development of contracted cords and nodules. The<br />

fingers then curl down toward the palm. The ring and little finger are most commonly<br />

affected.<br />


Now there is a simple, quick non-surgical medical treatment available in the Salt Lake<br />

market by Doctor David Kline.<br />

This technique was developed in Paris by Doctor J. L. Lermusiaux in the early 1950’s.<br />

Dr. Kline had his own hand treated by Dr. Lermusiaux, then studied the procedure and<br />

brought the technique to the U.S. in 2002.<br />

Under local anesthetic, Dr. Kline uses a small hypodermic needle to divide and<br />

release the contracting bands in the diseased areas of the palm and fingers.<br />

THE EFFECTIVENESS IS OUTSTANDING! Patients are able to open their hands<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 79

The Men’s Health Center in Salt Lake City offers a health care concept engineered exclusively for men by medical<br />

experts. Managing your health is our mission and we take pride in offering better service at a doctor’s office. Our<br />

clients want to use their time at the doctor’s office effectively, prevent health problems before they start and avoid<br />

the pitfalls of “managed” care. Our approach is to personalize your health service and positively impact your health.<br />

Early detection and early treatment of health problems are the cornerstones of our strategy. The MHC medical<br />

team has years of experience treating common conditions such as high blood pressure, diabetes, impotence, and<br />

high cholesterol. We also offer weight control programs, hormone replacement and treatment of sleep problems/<br />

psychological issues. We aggressively screen for heart disease and cancer.<br />

We have one clear goal: to identify and treat your personal health risks. And<br />

our medical service is tailored especially to men. Come experience the MHC<br />

difference. We believe there is no more important investment than your health!<br />

80 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com


1002 E. SOUTH TEMPLE SUITE 202<br />

SALT LAKE CITY, UT 84102<br />

PHONE: (801) 521-2102<br />

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 81

82 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

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THE HEALTHY HOLIDAY ISSUE <strong>2018</strong> 83

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84 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com

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