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THE HEALTHY HOLIDAY ISSUE 2018 1


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esteelauder.com

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2018 Holidays

VOL. XVIII № 6

#peace

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THE HEALTHY HOLIDAY ISSUE 2018 7


PHOTO BY TIFFINEEDAWN.COM

CHOICE.

Maybe it's all this talk about voting, politics

and working /non-working websites, and

covering healthcare, getting healthy or

making un-healthy choices, but I've been thinking

a lot about the choices we make and how they

relate to success in life, at all levels.

Consider the American diet. If we really want to

improve the health of Americans, why is it that

healthier foods are so much more expensive, and junk

foods so much more prevalent? I'll admit, my eating

choices have been squarely in the un-healthy category

lately. My diet has failed and I'm up ten pounds in

2013. Yet, I've made progress in a number of other

areas. So, I've come to realize that failure can be an

educational step, and success is a choice. Ponder

that for a moment. We can choose to succeed, and

conversely, failure is a choice—a decision we make.

Success is optional—literally an ‘option’ for us to

select. We can choose failure, or success.

I love the classic Tony Robbins question:

“What would you attempt to do if you

knew that you couldn’t fail?”

The obvious answer is that if you knew you couldn’t

fail, you’d do almost anything—and everything.

If that's true, the logical next question is, why

don’t we? If failure is optional, why don’t we

simply choose success? If you say you’d do almost

anything, then just go do it. If you set up the right

‘rules’ and habits, if you're willing to pay the price,

it’s virtually impossible for you to fail. In sports, not

every play scores. In fact, plays in sports are often

WRITTEN BY

JOHN A. ANDERSON,

EDITOR IN CHIEF

EDITOR'S

NOTE

unsuccessful. You ran a play. It didn’t work. But

as long as you’re on the field and the time is still

ticking (or your heart, for the purposes of this

magazine), then you’re still in the game. Keep

playing, and drawing up new plays. Try something

else, change your approach, and eventually you’ll

succeed. Remember the classic Babe Ruth quote

when asked what he thought about after he’d

strike out – “I think about hitting home runs.”

It all sounds great, but is it practical? Is it possible

to simply ‘choose’ to change? I’ve had close friends

say it’s too simplistic; that this positive stuff might

work in parenting and relationships, but not for

teams, business endeavors or other measurable

applications. However, countless success

stories and marked turnarounds (individual and

corporate) began with a moment of decision and

positive inertia. The Law of Attraction states that

we eventually become what we want—what we

think about. We literally attract what we want and

ponder—positive and negative.

Clearly, a first step towards healthy change is a

basic desire to change, and then the visualization

of achieving the success. Breaking free in any

venture starts by answering the question for

yourself – “If you knew you couldn’t fail, what would

you attempt?” Sometimes we never ask that

question because we are so afraid of failure. And

sometimes we don’t answer it because we are

afraid of success.

I feel strongly that success in any endeavor is

based on the belief that the past does not equal

the future. Since failure is simply persisting in

doing something that doesn’t work, success

begins by changing your state, your physiology,

and in many cases, your psychology. What you’ve

done your whole life—all last month, all day

yesterday—doesn’t matter half as much as what

are you going to do now. Today. And tomorrow.

We’ve got to learn how to let go of the negative

luggage we carry around. Set it down and move

on. Simple to say, I know, but you’ve first got to

choose to move on. You’ve got to link ‘pleasure’

with making the change. Then you’ve got to

calculate the cost of not changing and moving

on. You’ve got to link ‘pain’ with not changing.

That acts as leverage to keep you moving forward

towards success. Either way, it’s your choice.

I hope this gets you thinking and hopefully helps you

take stock of where you’ve been, and where you plan

to be this time next year. Remember, it’s impossible

to fail unless we give up. Choose to succeed.

Healthy

HOLIDAYS 2018

VOLUME XVIII, 6

EDITOR-IN-CHIEF

John A. Anderson | john@leadfront.io

PUBLISHER

Kenneth J. Shepherd | ken@leadfront.io

MEDICAL DIRECTORS

Steven N. Gange, M.D. and Lane C. Childs, M.D.

OPERATIONS MANAGER

Allyson Long | allyson@leadfront.io

DESIGN EDITOR

Phillip Chadwick | phil@leadfront.io

MANAGING EDITOR

Michael Richardson | michael@leadfront.io

ONLINE EDITOR

Marlo Anderson | marlo@leadfront.io

ASSISTANT DESIGNER

Krista Bowen | krista@leadfront.io

CONTRIBUTING & STAFF WRITERS

Caitlin Schille, Angela Silva

ONLINE DIGITAL PUBLICATION

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PLEASE NOTE: The content in this publication is meant

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FITNESS

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FITNESS

(Un)Healthy

CONSCIENCE

In order to be healthy, you have to know what to put into your body

to achieve your specific goals. Inversely, you can be sabotaging all of

your hard work if you are eating the wrong foods. Your intentions

may be good, but you may be putting things in your body that are

limiting your progress. One of my favorite sayings is, “You can

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

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

are the 5 worst things that you can put in your body that are

popular inside the gym:

5. Soy protein – To build muscle, you need more than protein.

Soy contributes to raising estrogen levels and converting

testosterone into estrogen. When digested, protein gets broken

down into chains of amino acids and then testosterone builds

lean muscle out of these chains of amino acids. On top of that,

90% of soy grown on the planet is genetically modified.

4. Fruit juice – You may have the best of intentions, but

drinks like orange juice and apple juice have tons of sugar.

Even drinks that say 100% fruit juice have added sugar. High

amounts of sugar will cause you to lose steam, feel dizzy, or

crash during a workout.

3. Breakfast – Hold on, allow me to explain myself. The

common mis-conception is that you should eat as soon as

you wake up to jump start your metabolism. There is no

research supporting this and I used to preach this myself.

If you wait 2-3 hours after you wake up you will get a

much larger spike in growth hormone which will boost

metabolism.

2. Energy Drinks – I see people drinking these in

the gym when they are tired or low on energy. These

drinks overload your body with caffeine and sugar.

Manufacturers have to include taurine (a free form amino

acid) in their drinks to counteract the large amounts of

caffeine and suger and keep your heart calm. Stick with

coffee.

1. Diet Soda (and regular soda) – We all know soda

is horrible for us. What we may or may not know is diet

soda is equally as bad. Diet soda spikes your insulin and

causes you to ride waves of energy all day. It will also

cause you to store belly fat. Quit drinking ALL soda and

fat will melt off of you

ABOUT THE AUTHOR

Matt Kirchner

Treehouse Athletic Club

801-553-0123

TacFitness.com

Matt Kirchner is a Treehouse Certified Personal

Trainer, and a Certified Personal Trainer (NPTI, CPT)

CSCS (Certified Strength & Conditioning Specialist)

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THE HEALTHY HOLIDAY ISSUE 2018 15


FITNESS

WHAT’S ALL THE

FUSS ABOUT YOUR

CORE?

A GUIDE TO COMPLETE CORE TRAINING

It should come as no surprise to us when fitness experts and

physical trainers continue to harp about the importance of

our core muscles. It is called our “core” for a reason.

So core means abs, right? Nope.

According to Lisa Matthews, a personal trainer at Treehouse

Athletic Club, “The word ‘core’ generally refers to the

muscles of the lumbo-pelvic region, abs, hips and lower back.”

Core muscles are an essential and fundamental part of

movement and muscle efficiency, she says. They

are used in everyday activities like bending over

to pick up a child or twisting to see what’s

behind us.

Starting with whole core workouts and

progressing to isolated muscle groups in the

core, here we provide a complete guide to core

fitness.

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WHOLE CORE

WORKOUT

A strong core allows us to advance

the rest of our body to a higher fitness

level, according to Matthews.

“You can train your upper and lower

body to look good but you will have

limitations to their progression

without the support of a strong

core,” she says.

In addition, strengthening your whole

core is a great way to prevent lower

back injuries, to improve your balance,

and even promote better breathing.

HOW DO YOU

STRENGTHEN IT?

Traditional exercises like crunches

or sit-ups are good places to start.

Consider adding in workouts like

a kettlebell pullover. Lie on your

back with both of your knees bent

to 90 degrees with the soles of your

feet together. Lift a kettlebell of an

appropriate weight for your skill

straight above your head, holding the

handle with both hands. Slowly lower

the kettlebell behind you until it’s

about a foot off of the ground. Hold the

weight there for about 30 seconds (or

as long as you can without dropping

it) and bring it back above you head.

That’s one repetition. Do about 5 of

these and you’ll be feeling the burn

in your abs and your oblique muscles,

especially if you add a little twist. To

target your oblique muscles and your

lower back, lay on your side with your

back completely straight. Crunch your

legs in toward your torso without

bending your legs (you’ll be raising

your legs and head off the ground, not

bringing your knees to your chest). At

peak contraction, hold that position for

30-45 seconds (or as long as you can)

and then return to rest. Do this on each

side. You can do this with a weight

between your feet if you want to see

better results.

THE PSOAS (PRONOUNCED SO-AZ)

MUSCLE

This muscle runs from the lumbar region

of your spine (lower back) to the top of

your femur. It’s a very important stabilizer

muscle for your back and your hip flexors,

which allows you to bring your knees

toward your chest. Tightness or weakness

in this muscle is often associated with

lower back stiffness or pain, especially for

those of us who sit at a desk all day.

The reason for this is that, as we sit for

extended periods of time, the psoas can

become rounded (picture the shape of

a banana); then, when we stand up, the

psoas pulls on our lower back, increasing

the potential for low-back pain and

tightness.

Furthermore, because the psoas is a

stabilizer for our hip flexors, if it’s weak or

shortened due to extended sitting, the hip

flexors have to compensate for the psoas.

This can result in pain in the knees.

HOW DO YOU STRENGTHEN IT?

The only way to strengthen the psoas

is to bring your knees above 90 degrees.

Sit with your back straight (posture is

very important for this exercise) on a

low bench or box, no more than one foot

off the ground. Keeping your core tight,

lift one bent knee above your hips and

hold in this position for five seconds

before returning to the starting position.

Make sure you don’t lean forward or

backward while lifting your knee. Do

3 sets of 5 repetitions with each leg.

And, in a shameless plug for the next

section, squats and lunges can also help

strengthen this muscle.

QUADS, GLUTS,

& HAMSTRINGS

Some of you might be thinking, “what

have my legs got to do with my core?”

and you could be forgiven for doing so.

Although not technically part of your

core, quads and hamstring exercises

will help you to strengthen all of the

stabilizing muscles in your hips and

lower back, not to mention you’ll have

stronger, healthier legs in the process.

For all intents and purposes, quads,

hamstrings, and gluts should factor

into your efforts for a strong core. Not

only will exercising these muscles help

improve your balance and athletic

performance, studies show it will

also produce more Human Growth

Hormone (HGH) and testosterone

than any other workout. HGH and

testosterone are important if you’re

looking to put on muscle mass,

especially in the upper body, and these

hormones can also help maintain

muscle mass and stay lean in ageing

adults.

HOW DO YOU STRENGTHEN THEM?

I hate to break it to everyone, but

running or riding the stationary bike

doesn’t count. Squats, deadlifts, and

lunges, on the other hand, are great

ways to work out all of the muscles

listed above. Squats will help you build

better balance and greater strength in

your hip flexors and abductor muscles.

You can use a squat rack at the gym or

do simple body-weight squats in your

living room. Both are good options for

strengthening your quads, gluts and

stabilizing muscles in your hips and

lower back. If you really want to engage

your core, do your lunges and squats

on a Bosu ball. Deadlifts are another

great exercise for your hamstrings and

gluts. Stand with your feet shoulder

width apart with a bar and weights in

front of you. Squat and grab the bar,

evenly spacing your hands. Stand,

making sure to lift with your legs, not

your back, until you’re standing up

straight. Bending only at the waist

and keeping your knees as straight as

possible, lower the bar to the ground

and bring it back up to your upright

position. You should feel the burn

in your gluts and your hamstrings.

Complete three sets of eight to ten

repetitions.

Images: menshealth.com

Images: menshealth.com

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THE HEALTHY HOLIDAY ISSUE 2018 17


FITNESS

Dumb

Divers

5 Ways to Use

Dumbbells Like

You’ve Never Used

Them Before

GOBLET

DUMBBELLS ARE A GREAT TOOL TO USE

WHEN PERFORMING RESISTANCE TRAINING.

THEY COME IN ALL SIZES, ALLOWING PEOPLE

OF ALL FITNESS AND STRENGTH LEVELS TO

PERFORM DIFFERENT EXERCISES. THEY ARE

ALSO REALLY VERSATILE AND ALLOW YOU TO

PERFORM THE STANDARD CURLS, PRESSES,

ROWS, AND LUNGES THAT ARE COMMONLY

SEEN IN GYMS AROUND THE COUNTRY. THE

FOLLOWING 5 EXERCISES WILL INCREASE

YOUR DUMBBELL REPERTOIRE.

SQUAT

1

Grab a dumbbell and hold

it chest height. The hands

should be placed under the

weighted portion of one side

of the dumbbell, allowing the

handle and the other weighted

portion to hang between the

arms. Keeping the chest up

and the midsection tight, sit down and back until

the hips lower below the knees. Immediately stand

up.

The goblet squat is a great exercise used to learn a

proper squat pattern and develop strength in the

quads, hamstrings, glutes, low back, abdominals,

and upper back to allow a person to progress to

either a back squat or front squat with a barbell.

For the advanced exerciser, the goblet squat may be

used to perform intervals to provide a challenging

conditioning workout.


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ell 3

ity

2 4

SINGLE ARM

DUMBBELL

BENCH PRESS

Grab one dumbbell and lie

down on a bench. Both

feet should be placed on

the floor. The dumbbell

should be placed to the side of the body at

chest level. The free hand is placed on the

hip. The exercise is performed by pressing

the dumbbell until the arm is completely

straight. The dumbbell is returned back to

the starting position.

DB SQUAT

JUMP

Grab a pair of

dumbbells and hold

them to the side of

the body. Bend the

hips and knees and

lower the body to a

quarter squat position. Immediately,

jump as high as possible.

The dumbbell squat jump is a great

exercise for developing lower body

power, with the best results coming

from using weights up to thirty percent

of one’s best squat for one repetition.

Reps should be kept to five or lower to

ensure explosiveness.

FARMER CARRY

Grab a pair of heavy

dumbbells and hold them

to the side of the body,

with the arms completely

extended towards the

ground. Keeping the torso

upright and stable, walk a

set distance as fast as possible and then return

to the starting position without letting the

dumbbells touch the ground.

The single arm dumbbell bench press is a

great exercise that can be used to develop

strength in the pectoral, deltoid, and tricep

muscles. One added benefit this exercise

provides is core stability because the

abdominals must remain tight to prevent

the dumbbell from pulling the exerciser off

of the bench.

Even though the farmer carry is a contested

strongman event, dumbbells allow the average

exerciser to perform the exercise because they

come in a variety of weights. Farmer carries

are great for improving conditioning, burning

calories, building postural strength in the

upper back and abdominals, and grip strength

in the forearms

5

WAITER WALK

Grab one dumbbell

and press it over head.

Keeping the body square,

the abdominals tight, and

the shoulder stabilized,

walk a specified distance.

Switch hands and repeat.

Waiter Walks are great because they don’t

require very much weight. They are great

at building strength and stability in the

abdominals because they prevent the dumbbell

to cause the body to lean to the side during

walking. Postural muscles of the shoulder and

upper back are also strengthened.

ADDING THESE EXERCISES WILL

PROVIDE GREAT VARIETY AND

HELP TAKE YOUR FITNESS TO

EVEN HIGHER LEVELS.

BIO

ZACH GEE is the owner of Blue

Collar Personal Training LLC. He

is also the coach for XtremePerfect

Weightlifting. Before he started

Personal Training, he spent time as

a graduate assistant strength and

conditioning coach for Utah State

University. He has a B.S. in Exercise and

Sports Science and an M.Ed. in Health,

Physical Education, and Recreation. He

is a Certified Strength and Conditioning

Specialist through the National Strength

and Conditioning Association, as well as

a Sports Performance Coach through

USA Weightlifting.

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\

FITNESS

THE DEFINITION OF FITNESS

Knowing what you’re striving for is a good way to begin. This

knowledge will also come in handy down the road when you’re

setting goals, measuring your progress, and trying to get motivated

again after a >>

backslide.

There are several aspects to conditioning.

One is cardiovascular fitness,

which is measured by the maximum

amount of oxygen your body can use

(known as VO2 max). This indicates the

body’s ultimate work capacity. But VO2

max cannot be measured by the average

person, and it’s not all that relevant to

daily life. Another aspect of conditioning

that has greater relevance for most of us

is functional fitness, which takes into

account your general level of health

and ability to function. A healthy

heart, lungs, muscles, and bones help

make you functionally fit. Absence of

illness and length of survival, as well

as the ability to perform daily activities

without noticeable discomfort or

limitations, also factor into whether

you are functionally fit.

FOCUS ON MODERATE ACTIVITY

Today, exercise recommendations focus on

moderate activity levels aimed at achieving

functional fitness and avoiding disease. This

differs from guidelines set out in the 1970s and

1980s that emphasized high-intensity activity

directed at achieving cardiovascular fitness.

This shift took place for two reasons. First,

subsequent research found that lower levels

of activity offered substantial health benefits.

Second, public health professionals believed

that focusing on activity levels that are more

manageable for the average person might help

motivate an increasingly sedentary population.

These guidelines aren’t meant to replace the

old ones. They simply offer an alternative for

people who prefer less intense workouts.

Still, achieving cardiovascular fitness can

make a real-life difference, too. Even though

you rarely press your heart and lungs to

the utmost, the physical changes that take

place as you boost your maximum exercise

capacity help you perform your regular

activities with less effort. Why? Because the

same amount of energy output necessary

to perform a task — such as walking for a

given amount of time at 4 miles per hour —

now demands a smaller proportion of your

overall ability. Hence, work that doesn’t

push you to the max feels “easier” as your

fitness level improves. Your health benefits

also increase when you perform greater

amounts of physical activity.

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EXERCISE VS.

PHYSICAL ACTIVITY

The terms exercise and physical activity are often

used interchangeably, but there are important distinctions

to be made. Physical activity refers to any

movement that involves muscle contractions and an

increase in metabolism. This broad definition includes

both aerobic and anaerobic activities. Types of physical

activity are further divided into groupings based

on the reasons a person performs the activity — such

as transportation, recreation, or household chores.

i If time is a concern, try choosing

activities that are more vigorous

and shortening the length of your

workout. Just be sure that you

don’t have any health conditions

that might make vigorous activity

dangerous, and gradually work up

to more intense exercise.

Exercise or exercise training is technically

a subcategory of physical activity. It refers

to a structured program of activity for attaining

physical fitness. For most people,

fitness for health reasons is of greater

concern than athletic performance, which

demands skill, speed, and agility. The elements

of health fitness include cardiorespiratory

capacity, muscle strength and

endurance, flexibility and balance, and

weight management. A regular exercise

program that incorporates all these elements

is important for a healthy level of

conditioning.

Household activities such as sweeping

or leisure pursuits like gardening can be

a good way to get moving. But there’s no

reason to stop there. Coupling this kind of

activity with regular exercise will increase

your total energy expenditure and improve

your overall conditioning.


Runners just do it -

they run for the finish

line even if someone else

has reached it first.


-Author Unknown

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>>

From the Harvard Health Publications Special Health

Report, Exercise: A Program You Can Live With.

Copyright 2007 by the President and Fellows of Harvard

College. Illustrations by Harriet Greenfield and Michael

Linkinhoker. All rights reserved. Written permission is

required to reproduce, in any manner, in whole or in

part, the material contained herein. To make a reprint

request, contact Harvard Health Publications. Used with

permission of StayWell.

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FITNESS

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walk your way to an

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10

BEAUTY TIPS FROM

MERRELL HOLLIS

As a makeup artist and

grooming expert, celebrity

makeup artist Merrell Hollis

has worked with some of the

biggest names in music, film

and fashion including Faith

Evans, Naomi Campbell, Diane

Von Furstenberg, Kim

Cattrall, Jessica White, Joy

Bryant, Mary J. Blige, Sean

‘P.Diddy’ Combs, Usher, Idris

Elba and John Legend to name

a few. His approach to beauty

alone has made him a reputable

name in the makeup industry.

His creativity and eye for detail

have molded the faces of many

celebrities and now he’s sharing

his favorite tips with the rest

of us!

Below are Merrell’s Top Ten

Makeup Musts for achieving celebworthy

skin and makeup looks.

1. USE A MAKEUP SEALANT

Apply a sealant to cleansed skin

before you apply a primer. This

creates an invisible barrier in

between the makeup and your

skin while preventing perspiration

or the natural oils in your skin

from breaking down the primer

and makeup.

2. APPLY A FACIAL PRIMER

Always use a primer before

applying makeup. For example,

instead of an eye moisturizer,

use a moisturizing primer.

Moisturizers can break the

concealers down while a

hydrating primer will give your

skin the boost it needs while

helping to keep the makeup on.

This will cut back on the need to

touch up your concealer and keep

it from getting “cakey”.

3. LEARN THE COLOR WHEEL

Knowing which colors

compliment each other will make

picking out the right makeup

shades a cinch!

4. USE A FAN BRUSH TO

APPLY BLUSH

Thanks to the super long bristles,

a fan brush softly deposits the

color on the cheeks with a more

natural look.

5. EYEBROW TIPS

When shaping in your eyebrows,

don’t over pluck in the pursuit of

perfection. Just remember - they

are sisters not twins.

6. TO MASK DISCOLORATION

AND UNEVEN TONE AROUND

THE MOUTH

Use an orange or peach pigment

to brighten up the appearance of

the skin. It enhances the skin and

stops it from looking ashy around

the mouth.

7. USE YOUR FINGERS ON

DELICATE SKIN

Set under eye makeup using a

translucent powder and your

fingertips - not a sponge or

makeup brush which can leave

lines and creases.

8. USE THE RIGHT TOOLS

When applying foundation,

opt for a beauty sponge instead

of a brush. Brushes are great

but can remove a lot of the

makeup. Instead, gently press

makeup into the skin using

a sponge – this will give the

canvas a soft, airbrushed

looked.

9. APPLY YOUR EYE

MAKEUP LAST

After you have finished with

foundation, concealer and

bronzer, apply your eye make

up. It makes it easier to see

where to go once the face is

contoured.

10. CHOOSING THE RIGHT

FOUNDATION COLOR

The right foundation color

will match your face, ears,

neck, chest and hairline. To

customize your over-thecounter

foundation by season,

add in a white color pigment

to lighten it for spring/summer

months or black pigment to

deepen the tone for fall/winter.

44 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


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THE HEALTHY HOLIDAY ISSUE 2018 45


CHOCOLATE THAT

DOESN’T MELT

Cadbury is making a chocolate

that won’t turn to liquid even

in temperatures over 100

degrees.

CHOCOLATE MONEY

Chocolate is an $83 billion

a year business. That is more

than the GDP for 130 nations

on earth. Scientific American

estimates that there are about

5-6 million cocoa farmers

around the world.

Source: MarketsandMarkets

DARK CHOCOLATE

DEMAND

In recent years the demand

for dark chocolate is

growing around the world.

It now represents a fifth of

the American demand for

chocolate.

Chocolate News / (Finally Some News We Care About)

For the latest

in news and

research go to

healthy-magazines.com

OUR

CHOCOLATE

COMPETITION

Brazilians are all of a sudden

crazy about chocolate. Per capita

chocolate consumption there is

growing three times faster than in

the US, according to Max Rangel,

senior VP of global chocolate at

Hershey Co. Producers can’t keep

up with demand.

Cocoa Trees: Bizarre

Cocoa seed pods grow

directly onto the trunk of the

tree, and not on branches.

Each pod is about the size

of a pineapple, and holds

30-50 cocoa seeds. That is

enough to make about 7

milk chocolate and 2 dark

chocolate bars.

75%

GOD BLESS THE RAINS

DOWN IN AFRICA

“Strength is the

capacity to break a

chocolate bar into

four pieces with your

bare hands - and

then eat just one of

the pieces.”

-Judith Viorst

Africa produces

more than 75

percent of the

world’s cocoa, but

only consumes

about 3 percent

of it.

46 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


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THE HEALTHY HOLIDAY ISSUE 2018 47


Advisor . Diabetes

Diabetes, The

Sneaky Disease

THAT MUST BE

STOPPED

QUESTION: What do you get when you

combine pre-diabetes, type 1, and type 2

diabetes?

ANSWER: Three powerhouse organizations

(and three fantastically passionate women)

dedicated to raising diabetes awareness,

helping those in the community impacted

by this disease, and finding a cure for an

illness that affects approximately 235,000

people in the great Beehive State.

Laura Western, executive director, JDRF;

Beverly Bartel, manager of mission

delivery, American Diabetes Association

(ADA); and Brenda Ralls, epidemiologist,

Healthy Living through Environment,

Policy and Improved Clinical Care

Program (EPICC), The Department of

Health, are collaborating for November

National Diabetes Month and holding a

press conference on World Diabetes Day,

November 14, to address the public on this

pandemic.

“Many of our young people struggle with

obesity and sedentary lifestyles, putting

them at risk for developing pre-diabetes,”

said Brenda Ralls. “With pre-diabetes,

blood sugars are elevated but not high

enough to meet the threshold for a

diabetes diagnosis. Pre-diabetes usually

precedes type 2 but can be prevented

or delayed through simple lifestyle

changes.”

While type 2 individuals make insulin,

their body cannot use it properly. But

by eating healthier, increasing physical

activity, and losing weight, people can

achieve normal body function again. With

type 1 (T1D), individuals do not make

any insulin – their pancreas has stopped

working and they must manually give

themselves insulin to live.

“I see firsthand the challenges of T1D

for local families who live every day

with this difficult disease,” said Laura

Western. “With November being Diabetes

Awareness Month, we are partnering

with two powerful organizations to bring

awareness and attention to this disease.

It’s important for the community to know

its propensity so we may rally to find a

cure.”

Beverly Bartel wants you to know that

“Diabetes doesn’t stop… ever! It’s a

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

extraordinary effort to live with this, day

after day, week after week, month after

month, year after year.”

WHAT THEY ALL WANT YOU TO KNOW:

Diabetes is a sneaky disease that claims

lives and robs health. Don't wait. Ask

your doctor for a diabetes screening

today!

• More than 135,000 local adults (about

6.9%) have been diagnosed with

diabetes, and approximately 100,000

with pre-diabetes.

• If not well controlled, diabetes

can lead to serious complications,

including blindness, amputation,

cardiovascular disease and kidney

failure.

• In many cases, progression from prediabetes

to type 2 can be prevented

or delayed through simple lifestyle

changes.

• If you are a Pacific Islander, Hispanic,

Native American, Asian or African

American, you are at a much higher

risk.

Laura concludes “I dedicate this month

to every Mom and Dad with a T1D child,

to every doctor who holds the hand of a

newly diagnosed, to every person affected

by diabetes, and to every researcher with

a laser focus on solving this problem. We

are forever grateful for your dedication,

passion, and commitment to find a cure.”

ABOUT THE AUTHOR

Aimee Greenholtz

JDRF - Juvenile Diabetes

Research Foundation

jdrf.org

Aimee is a content editor for healthfuldiabetes.com,

affordablediabetes.com and dollardiabetesclub.com.

Having this disease for more than 20 years and being

a pastry chef, Ms. Greenholtz knows the importance

of living healthfully and enjoying life. She can be

reached at agreenholtz@keyvive.com.

(from left to right) Beverly Bartel, ADA, Brenda Ralls, UDOH, and

Laura Western, JDRF join forces to bring diabetes awareness

during National Diabetes Month in November.

48 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


It is the

7th

leading

cause of

death in

the United

States.

371million

Half of people

with diabetes

worldwide

don’t know they

have it.

Source: International Diabetes Federation (IDF)

WHAT DAMAGE DOES DIABETES CAUSE?

Diabetes affects:

• 25.8 million people in the US, 371 million globally.

• 8.3 percent of the US population

(diagnosed:18.8 million, undiagnosed: 7 million)

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

• Diabetes is the leading cause of kidney failure.

2012:

4.8 million

people died

worldwide due to

diabetes.

Source: IDF

• About 60% to 70 % of people with diabetes have mild to severe forms of nervous

system damage. This can mean impaired sensation or pain in the feet or hands,

slowed digestion of food, carpal tunnel syndrome and more.

• More than 60% of nontraumatic lower-limb amputations occur in people with

diabetes. In 2006, there were nearly 66,000 such amputations performed in diabetic

patients in the United States.

• Diabetic adults are twice as likely to have periodontal gum disease than those

without diabetes.

• Diabetic individuals are twice as likely to have depression.

Diabetes at a Glance

THE AMERICAN DIABETES

ASSOCIATION (ADA) released

new dietary guidelines for

diabetic individuals, including

new regulations for sugary drinks

and sodium consumption.

The ADA says diabetic patients

should choose nutrient-dense,

high-fiber foods, and should

avoid processed foods with

added sodium, fat and sugars,

which isn’t all that different from

dietary recommendations for the

general population.

NEW TO THE ADA

recommendations is a warning

against sugar-sweetened

beverages. Also, the previous

recommended limit of 2000

mg/day of sodium for diabetic

patients is raised to 2300 mg/day,

which is the same as the general

population. Research, the ADA

says, doesn’t support a lower

sodium consumption for these

patients.

The new guidelines also advise

patients against using vitamin or

mineral supplements, or herbs.

Furthermore, the document

states, omega-3 supplements

aren’t proven to prevent

cardiovascular disease in people

with diabetes.

It is hoped that a nutritional

focus for treating diabetes will

receive the priority it deserves.

Diet is a crucial factor in dealing

with diabetes.

NOTABLE PEOPLE WHO HAVE DIABETES

Tom Hanks, actor

Halle Berry, actress

Jay Cutler, NFL quarterback

Brad Wilk, drummer, Rage Against the Machine

Sonia Sotomayor, Supreme Court Justice

Nick Jonas, singer, Jonas Brothers

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THE HEALTHY HOLIDAY ISSUE 2018 49


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THE HEALTHY HOLIDAY ISSUE 2018 51


National nutrition

experts say we shouldn’t

consume more than 2,300

milligrams of sodium a

day, which is less than a

teaspoon of salt.

Some say it is better to

consume even less than

this. The American Heart

Association says 1500

milligrams is the mark

to shoot for, though the

Institute of Medicine says

there may be no benefit

to going this low. In fact, it

may cause harm, they say.

After all, sodium is an

important electrolyte,

maintaining proper

fluid balance in and

around cells, according

to the Harvard School of

Public Health. Sodium

is also important for the

contraction of muscle fibers

and the transmission of nerve

impulses.

But the body only needs a small

amount of sodium to effectively

perform these tasks. When there

is an excess, the kidneys start

having trouble handling it. The

body responds by holding water

to dilute the sodium, which

increases both the amount of

fluid surrounding cells and

the volume of blood in the

bloodstream. This means the

heart must work harder and the

blood vessels feel more pressure,

which increases the likelihood

of high blood pressure, heart

attack and stroke.

On average, Americans eat

about 3,400 milligrams a day,

which is significantly more than

is needed.

PIZZA

One slice,

with common

toppings, can

destroy your

sodium intake

goals.

SOUP

Some canned

soups contain

almost 1000

milligrams of

sodium. Read the

label.

SANDWICH

Just one sandwich

can exceed daily

recommendations

for salt intake.

Bread, cheese and

deli meats combine

to pack a salty

punch.

52 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


A Salt For Every

Occasion

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

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

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

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

salts and some you might not have known even existed!

Kosher Salt

This salt is so named because of its usefulness in curing meats. Kosher dietary

laws strictly require that as much blood as possible be drawn from the meat

before cooking. Kosher salt has done the job well for centuries now. This salt

is unrefined and has a coarser grain along with a larger crystal structure. This

salt is a favorite of chefs because of its superior texture and brighter flavor. Be

warned, this salt won’t taste as salty as your table salt, so adjust your recipes

accordingly.

Sea Salt

At one time thought to be healthier than regular table salt because of its trace

minerals, sea salt is another variety of salt with which to flavor your favorite

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

a number of different purposes. Sea salt does have a slightly different taste

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

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

prepared hot food, shortly before serving.

Celtic Salt

This one is for the connoisseurs out there. Celtic salt is harvested via a

2,000-year-old method of solar evaporation from the waters of the Celtic Sea

marshes in Brittany, France. Experts describe its flavor as a mellow saltiness

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

extremely rare kind of salt from marshes in Guerande, France. This salt is said

to form only when the wind blows from the east and if the other conditions are

just right.

Pickling Salt

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

salt that is used in cure dairy products, canning, and pickling. It has

no additives like iodine or anti-caking agents, which can cloud your brine or

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

dissolves in water, making it perfect for use in brines.

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THE HEALTHY HOLIDAY ISSUE 2018 53


Doctor,

My Nose

Keeps

Growing

Longer

& Longer

WHY WE LIE TO PEOPLE

WEARING STETHOSCOPES

WRITTEN BY MICHAEL RICHARDSON

How often do you exercise?” the doctor asks.

“About 3 times a week,” the patient responds, ignoring the little voice

in the back of his head.

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

at least he avoided a lecture, right?

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

way to avoid good health care. Business people make decisions based

on accurate numbers, pilots take off with a plan based on quality

weather reports and firemen respond to fires based on 911 calls. Good

communication is crucial to excellence in whatever endeavor you

undertake, and health is no different.

Yet Americans lie to doctors.

Surveys from the Cleveland Clinic and WebMD show that millions

of Americans either blatantly lie or distort the truth to their doctors,

effectively saying, “let me make it harder for you to help me.”

They lie about smoking, diet, exercise, adherence to

medication, sexual activity and more, for a number of

reasons:

gg

Desire to minimize/avoid treatment.

gg

Desire to get treatment/medications.

gg

Fear of monetary costs.

gg

Desire to avoid conflict/have doctor be pleased.

gg

Embarrassment. Sometimes medical histories can include some

embarrassing, even shameful things.

gg

Nervousness

gg

Provider seems rushed, patient doesn’t want to be a burden.

All these reasons to lie are understandable. But the

consequences can be serious. Say a man lies about taking

his blood pressure medication. The doctor thinks the

medication isn’t working, and so he changes the medication,

or ups the dosage. Now the man’s health is in jeopardy

when he does decide to take the medication.

Perhaps we lie because we fear confrontation with the

doctor, a confrontation that in reality might be nothing more

than a conversation. Lies often come because we wrongly

estimate a doctor’s response.

"We aren't here to render moral judgments," says

cardiologist Dr. Amy Tucker, associate professor of internal

medicine at the University of Virginia Health System, to

thedailybeast.com. "So the half-truths really aren't necessary."

But doctors still expect half-truths. Dr. Don Bigelow, a Salt

Lake City dentist, says that many patients are embarrassed

that they aren’t faithful to their good habits, and fear a

lecture. So he fights lies by not giving lectures.

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

have been brushing and flossing on a regular basis just

through the examination, so we don’t need to harp on them

about it. In my office our gentle reminder comes by way of

giving them a new toothbrush and some floss when they

leave the office...enough said right there.”

But, Dr. Bigelow adds, lying about changes in medication,

medical history, or illegal drug use is on a different level

than lying about flossing. Patient health and safety is of

paramount importance, he says, and more serious lies can

compromise this safety.

THE SYSTEM MADE ME DO IT

Patient lies only explain part of the problem, according

to John Palmieri, MD, of Massachusetts General Hospital

and author of an article exploring lies in doctor-patient

relationships. A typical seven minute doctor visit, he says,

isn’t long enough for complete openness.

“Full disclosure of truth is generally not possible in most

situations,” he says. “Some items will be glossed over,

or ignored altogether. Such omissions compromise the

exchange, aside from the more blatant misrepresentations.”

He says the important question that needs answering today

is how to create an environment that maximizes openness.

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

you from mentioning a symptom to your doctor, or from

answering questions fully. In the end, we should be

fighting for the doctor’s understanding, not attempting to

cloud it.

54 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


WHY YOU

SHOULDN’T

LIE TO THE

DOCTOR

gg

Once a doctor knows

you’ve lied (and

remember the doctor

is probably adept at

recognizing lies), he

must account for the

possibility of future lies.

Care can’t be as exact,

and the relationship

with your doctor, which

is important, suffers.

gg

Lying to your doctor

can lead to seriously

damaging medication

combinations. Say

you lie about taking

a certain supplement,

because you’re

embarrassed about

taking it. The doctor

may prescribe a

medication that causes

harm when combined

with that supplement.

gg

You waste money. The

doctor is trying to

monitor your health,

and you are projecting

a false image. It’s like

wearing gloves during a

visit to a palm-reader.

gg

You might end up

getting unnecessary

treatment. This can

both lead to sideeffects

and more

wasted money.

gg

You might develop a

preventable disease or

health condition.

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THE HEALTHY HOLIDAY ISSUE 2018 55


Health Gaffes People

Make Without a Clue

From gluten to weightlifting to Tylenol, you might be headed for a bewildered demise

WRITTEN BY TAYLOR SMITH

6THERE COME TIMES IN ALL

OUR LIVES WHEN WE MUST

TAKE AN INVENTORY OF

OUR HABITS. Making that mental,

or sometimes literal, list of things we need

to improve upon is an important part of

living a healthy lifestyle. Whether it’s our

workout routine, our eating habits, or more

generally our lifestyle, we sometimes do

unhealthy things without fully considering

the ramifications, or because we actually

think they’re beneficial. The following are six

myths that might reveal a disparity between

what you believe and what is actually true.

1 2

“GLUTEN IS

“SUGAR IS

THE DEVIL IN

THE DEVIL IN

DISGUISE”

DISGUISE”

Gluten has taken quite the bad

rap lately. It’s not all for nothing,

especially as we learn more

about Celiac disease. Many

people are cutting gluten out

of their diet and claiming they

feel better than ever, and even

though I’m not one to burst

anyone’s bubble (especially

when it comes to trying to live

a healthy lifestyle), there are

some risks in needlessly cutting

gluten out of your diet.

“The major risk is that by

cutting out gluten you’re

also depriving yourself

of a primary source of

folate, which can lead

to an increased risk of

heart attack and pre-natal

problems for pregnant

mothers. Additionally,

folate deficiencies can

result in weakness, loss

of appetite, headaches,

heart palpitations, or even

anemia.”

I could say, “return to point

1” and that would almost be

enough. There are, however, a

few things that need to be said

about sugar. First of all, I’m not

trying to redeem the health

value of sugar because that

wouldn’t end well for me. On

the contrary, I’m simply trying

to make a larger point about

nutrition—it’s all about balance

and moderation. We might (and

probably do) consume too much

sugar. But cutting sugar out of

our diet entirely to reach our

nutrition goals might not be

necessary. Calories from sugar

are no different than calories

from fats and proteins. When

it comes to weight loss or good

nutrition it doesn’t have to be a

miserable journey of self-denial,

a veritable life in the wilderness

living off of vegetables and little

else. In the end it’s all about

calorie input vs. calorie output.

If you can watch how much

you snack and try to limit the

treats, your weight loss and

general nutrition goals are still

very achievable. Simply put,

sugar can have a place in a

healthy diet, as long as it’s in

moderation.

NUTRITION MYTHS

56 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


FITNESS MYTHS

LIFESTYLE MYTHS

3 4

“NO PAIN,

NO GAIN”

It sounds simple enough,

but talk to a fitness expert

or personal trainer and

they’ll tell you that the

jury might still be out on

this one. Let’s remember,

though, that, as in all

things, determining what

the word pain means

is very important. Pain

shouldn’t equal injury,

ever. Muscle burn? That’s

a different story. Herein

lies the confusion. I think

just about every fitness

expert is going to say

they’re simply trying to

push people to their limits

in order to make progress.

They definitely don’t

mean that you should

keep working out until you

injure yourself. Moreover,

many wrongfully assume

that unless you’re sore the

next day, your workout was

a waste. It’s true, Delayed

Onset Muscle Soreness

(DOMS) is a good indication

that you fatigued your

muscles, and if you’re

trying to bulk up, it might

be what you’re shooting

for. It is not, however, the

only indication of progress

in terms of building

strength and endurance.

It’s all about working

smarter, not harder.

“LIFTING

WEIGHTS WILL

MAKE WOMEN

BULKY”

Rest assured ladies,

looking like a body builder

doesn’t happen overnight.

Yet many women still

avoid starting a weight

lifting regimen because

they’re worried they might

end up looking like the

“Govenator” circa 1980.

“The reality is that

women don’t have

enough testosterone

to get bulky and build

extra large muscles.

Plus, if you’re skipping

the weights, you’re not

only missing out on a

rewarding workout,

you’re also missing out

on some great health

benefits.”

Weight lifting is great

for toning your muscles,

not to mention it helps

strengthen your bones and

give you more energy for

the demands of your day.

5

“TANNING

BOOTHS ARE

SAFE…AS LONG

AS THEY DON’T

HAVE UVB

RAYS”

6

“'USE ONLY

AS DIRECTED'

DOESN’T

APPLY TO OTC

MEDS”

“Federal data also

shows that as many

as 78,000 Americans

are sent to the ER

annually with 33,000

of those resulting

in hospitalization,

all because of

acetaminophen

overdoses.

(Source: propublica.org)”

We often associate a tan with

a “healthy glow,” but there is

nothing even remotely healthy

about tanning, even if it’s done

with UVA rays. In fact, tanning

is an almost sure fire way to

get cancer. The World Health

Organization just moved tanning

beds to its list of cancer-causing

items. And according to Dr.

Celeste Robb-Nicholson, Editor in

Chief of Harvard Women’s Health

Watch, if you regularly “fake-bake”

you are 50 to 100 percent more

likely to get skin cancer than

those who don’t. Not convinced?

Consider this:

“The Skin Cancer

Foundation reports

that you are 15

percent more likely to

develop a melanoma if

you have ever used a

tanning bed, with that

number elevating to 75

percent when the first

use is before the age

of 35.”

Drugs like Tylenol and Ibuprofen are

known for being safe painkillers and

fever-reducers. Many of us think that

if we take it often, we can take more

than the recommended dose with no

ill effects. What you might not know is

that during the last decade more than

1,500 Americans have accidentally and

fatally overdosed on Tylenol. Painkillers

like Tylenol and ibuprofen are safe

drugs—as long as they’re used only as

directed and when taken in the proper

doses. It’s very important to remember

that any over-the-counter drug can

cause damage to the stomach and

other vital organs if taken in excess.

Taking aspirin or ibuprofen, even at

their recommended dosages, can lead

to stomach bleeding. According to the

FDA “taken over several days, as little

as 25 percent above the maximum

dose—or just two additional extrastrength

pills—has been reported to

cause liver damage.”

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THE HEALTHY HOLIDAY ISSUE 2018 57


WRITTEN BY TAYLOR SMITH

In 1969, we put a man on the moon,

with the help of some tremendous

computing power that occupied multiple

rooms. Today, the same computing

power sits in your smart phone, which

provides almost limitless information

and entertainment at blinding speeds

through the Internet. With this

incredible power at our fingertips, and

with the number of internet users

approaching 3 billion, it’s no wonder

that researchers and scientists have

taken notice of some of the effects that

the spread of the Internet has had on

mental and physical health.

The Internet is everywhere—Wi-Fi

hotspots dot the landscape and most

people carry high speed Internet around

with them in their pockets. It’s strange

to think how much things have changed

in only a decade. Ten years ago, you were

lucky to have broadband Internet in your

home. According to internetworldstats.

com, in December of 2003, there were

719 million users accessing the Internet.

Over that ten-year period, the number of

Internet users has risen to 2,749 billions.

That’s a truly astonishing number. The

Internet is now available to billions

of people and that number will only

continue to increase.

And these changes are not without

consequence. In the fifth, and most

recent publication of the Diagnostic and

Statistical Manual of Mental Disorders,

or DSM-V, the American Psychiatry

Association (APA) has listed “Internet

Gaming Disorder” as “a condition

warranting more clinical research

and experience.” Internet gaming is

a relatively recent phenomenon that

directly coincides with the continued

spread and increase in access to the

Internet. Online gaming, in extreme

cases, oftentimes leads to the exclusion

of sociality, workplace responsibilities,

and academic performance, to name

only a few consequences. “Gamers”

sometimes neglect more pressing

concerns in the real world in order

to spend hours upon hours living out

virtual lives in fantasy realms.

The negative effects are not only social

in nature however. Recently, PBS aired

a compelling segment entitled “Digital_

Nation: Life on the virtual frontier,” on

its flagship program Frontline. In this

segment, reporters presented many

different aspects of our rapidly changing

world and the role that technology, and

particularly the Internet, are having in

that change. The program discusses

everything from change in everyday

relationships between individuals to

the more far-reaching effects of the

proliferation of the Internet on the

global economy. The program also

focuses on the effects of Internet

addiction and compulsive Internet

gaming. A young Korean man details the

negative health effects of compulsive

gaming including: poor and worsening

eyesight, numerous cavities, disruption

of normal sleeping patterns, and

physical weakness from lack of exercise.

He goes on to say that many of his

58 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


APA has cited reports that suggest

“gamers” are neurologically

stimulated by game play in the

same way that certain chemical

substances and drugs stimulate

addicts. Likewise, “gamers” have

also been observed to exhibit the

symptoms of withdrawal when the

option to play has been taken away.

Now, some of you might be asking,

“where are the parents,” and you’re

right to do so. Some of you might

be saying, “video games aren’t the

problem,” and you’d be right again.

Surely, video games can be an

entertaining and perfectly healthy

activity—when done in moderation.

Just like anything that is exciting

or fun, in excess it can become

detrimental to our lives and even

resemble addiction.

Internet

users,

2013:

2,749,000,000

ailments have resulted from a distinct

lack of concern for his own physical

hygiene and living a sedentary life. His

grades in school suffer as well, because,

as he describes, when he is in school, all

he can think about is getting home to

play video games.

The APA included “Internet Gaming

Disorder” in the DSM-V largely to raise

awareness of an increasingly common

situation. The preoccupation that

“gamers” develop for their video games

comes at a costly price. Games can

monopolize young people’s lives to the

detriment of their physical and mental

development. If unchecked, it can

become a full-blown addiction. The

So, what are the treatment options

for someone who might suffer from

“Internet Gaming Disorder”? If you

are a parent who fears your child

might fall into that category:

gg

Open up a dialogue. Talk to your

children and demonstrate your

concern.

gg

Seek professional help. If things

are really bad enough and you

or someone you love can’t stop

playing video games, there are

professionals, psychiatrists and

therapists who can help.

gg

Take preventative measures. If

you’re a parent of a child who

spends a lot of time playing

video games, place limits on the

amount of time they can play.

Encourage them to spend time

outside, engaging in physical

activity. If that doesn’t interest

them, find something that does.

As in all things, self-control is vitally

important to mental and physical

health. Likewise, prevention is

always easier than the cure. And

that’s just food for thought.

For further information on teens

and addiction, you can visit

phsychiatry.org or

healthyminds.org.

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THE HEALTHY HOLIDAY ISSUE 2018 59


ecipes

Recipes the whole family will enjoy

food

Transform your favorite meals into diet-friendly treats

60 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


Advisor . Allergies

Allergy-Free

Holidays

STUFFED

WITH ALLERGY,

& ASTHMA

TRIGGERS

TIPS FOR A MISERY-FREE

HOLIDAY

The holidays are about family, food

and travel. And for the millions

of Americans with allergies or

asthma, it’s about navigating a

minefield of triggers, from the

pumpkin pie to the dusty guest

bedroom. A number of holidayrelated

triggers can make people

sneeze, wheeze or, in the case of

food allergies, have a more serious

reaction. But by planning ahead,

the day can be misery-free.

The American College of Allergy,

Asthma and Immunology have

several suggestions to help those

with food allergies, environmental

allergies or asthma avoid

unnecessary suffering.

For guests with food allergies,

the holiday feast often includes

common food allergens such as

wheat, eggs, soy, dairy, peanuts,

and nuts:

• TALKING TURKEY –

The centerpiece of the

Thanksgiving meal may seem

safe, but self-basting turkeys

can include soy, wheat and

dairy. A natural turkey is your

best bet since by law it must

contain nothing but turkey

and water. Also, be sure the

stuffing is made from wheatfree

bread.

• ON THE SIDE – For

allergen-free mashed

potatoes, swap the milk

and butter for chicken

broth and margarine. Use

corn-starch to thicken the

gravy instead of wheat

flour. And forget about

topping the green bean

casserole with slivered

almonds.

• NOW FOR DESSERT – Even

though pumpkin allergies

are rare, America’s

favorite Thanksgiving pie

can cause problems. Be

sure to offer alternative

desserts. To be on the

safe side, suggest guests

with serious food allergies

bring their own sweet

treats.

WATCH OUT FOR

ENVIRONMENTAL

TRIGGERS, AS WELL:

• WASH-UP WOES – Aunt

Sophie’s fancy guest soap

may contain fragrance

that can cause allergic

contact dermatitis. Use

the regular soap or bring

your own.

• PROBLEM PETS – If you’re

allergic to furry animals,

asking grandma to lock

her cat in the basement

during your visit will

do little if anything to

ease your misery. That’s

because pet dander gets

everywhere and is difficult

to eradicate. However,

you can help yourself by

taking symptom-easing

medications prior to

your visit. I am happy to

recommend treatments

for your pet allergy, such

as antihistamines, nasal

sprays, or appropriate

asthma medications.

• NO REST FOR THE

ALLERGIC – Dust mites

are one of the most

common allergy and

asthma triggers. To

prevent your allergic

guests from sneezing all

night long, thoroughly

dust the extra bedroom

and wash bedding in

hot water. If you have

allergies and are doing the

visiting, pack your own

pillow or allergen-proof

pillow cover.

ABOUT THE AUTHOR

Douglas H. Jones, MD

Rocky Mountain Allergy,

Asthma & Immunology

rockymountainallergy.com

Dr. Jones specializes in the diagnosis

and treatment of all conditions relating

to allergies, asthma and immune

system disorders. He is board certified

by the American Board of Allergy and

Immunology and the American Board

of Internal Medicine. He earned his

MD from Penn State University and

completed his specialty training at

Creighton University.

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THE HEALTHY HOLIDAY ISSUE 2018 61


62 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


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THE HEALTHY HOLIDAY ISSUE 2018 63


ecipes

recipes

Ingredients

4 soft corn tortillas, cut into 1-by-2-inch strips

1 tablespoon extra-virgin olive oil

1 pound boneless, skinless chicken breast,

trimmed of fat and diced

3 cups frozen bell pepper and onion mix (about

10 ounces)

1 tablespoon ground cumin

2 14-ounce cans reduced-sodium chicken broth

1 15-ounce can diced tomatoes, preferably with

green chiles

1/4 teaspoon freshly ground pepper

2 tablespoons lime juice

1/2 cup chopped fresh cilantro

3/4 cup shredded reduced-fat Cheddar or Monterey

Jack cheese

Directions

1. Preheat oven to 350°F. Spread tortillas in a

single layer on a baking sheet. Bake until lightly

browned and crisp, 10 to 12 minutes.

Chicken Tortilla Soup

[ 1 1/3 CUPS EACH ]

serves 4

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

a great example of how a few choice convenience products

can renovate an old favorite for our modern, hectic lives.

Some frozen vegetables, a few canned tomatoes and canned

broth--and voila! a Tex-Mex favorite in minutes.

2. Meanwhile, heat oil in a Dutch oven over

medium-high heat. Add chicken and cook, stirring

occasionally, until beginning to brown, 3

to 4 minutes. Transfer to a plate using a slotted

spoon. Add pepper-onion mix and cumin to

the pot. Cook, stirring occasionally, until the

onions are lightly browned, about 4 minutes.

Add broth, tomatoes, pepper and lime juice;

bring to a simmer and cook, stirring often,

until the vegetables are tender, about 3 minutes

more. Return the chicken and any accumulated

juice to the pot and cook, stirring, until heated

through, about 1 minute. Remove from the

heat; stir in cilantro. Serve topped with the

toasted tortilla strips and cheese.

Nutrition Information:

Per serving: 357 calories; 12 g fat (5 g sat, 4 g

mono); 87 mg cholesterol; 24 g carbohydrate; 37

g protein; 4 g fiber; 603 mg sodium.

Source: www.eatingwell.com

64 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


ecipes

©Jessieeldora | Dreamstime.com

Soupe à l’Oignon Gratinée

[ ONION SOUP ]

serves 6

Onions always make me thinkof Alsace-Lorraine. So, perhaps a Riesling

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

will help cut through the richness of the cheese and sweetness of the

Ingredients

6 tbsp unsalted butter

8 cups cold Beef Stock

81/2 cups sweet onions, thinly sliced

Salt and pepper as needed

4 garlic cloves, minced

Cayenne pepper as needed

2 tsp curry powder 1

2 toasted baguette slices, 1/4-inch thick

11/2 cups Chablis

3 cups grated Gruyère cheese

2 tbsp all-purpose flour

1 tsp chopped parsley

Directions

1. Preheat the oven to 450°F.

2. Heat the butter on medium heat in a large, thickbottomed

pan. Add the onions and sauté until they’re

softened and a light caramel color, 20 to 25 minutes.

3. Add the garlic and curry powder and continue to cook

for another 2 minutes, until the spices release their oils

and subsequent aroma. Add the Chablis and reduce

until the wine is cooked dry, 18 to 20 minutes. Add the

flour and cook for 2 more minutes.

4. Take the pan off the heat and pour in the cold stock,

stirring thoroughly to distribute the flour throughout the

soup. Return the pan to the heat and bring to a boil; reduce

the heat to low and simmer for 30 minutes.

5. Season the soup as needed with salt, black pepper, and

cayenne pepper. Ladle the soup into oven-safe bowls, and

top with slices of toasted baguette covered with plenty of

Gruyère. Place the soup into the oven or under a broiler

and cook until it’s golden brown and bubbly, about 10

minutes.

6. Sprinkle each bowl of soup with parsley and serve

it immediately.

Bistros and Brasseries: Recipes and Reflections on Classic Cafe cooking,

from The Culinary Institute of America

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THE HEALTHY HOLIDAY ISSUE 2018 65


Cranberry

Creations

Photo credit: Colin Erricson/www.robertrose.ca

Excerpted from The Mixer Bible, Third Edition by Meredith

Deeds and Carla Snyder © 2013 Robert Rose Inc. www.

robertrose.ca Reprinted with publisher permission.

Cranberry Maple Squares

Makes 24 squares

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

week!

Flat beater

Wire whip

Preheat oven to 350°F (180°C)

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

parchment paper

2 cups unbleached all-purpose flour

1⁄4 cup granulated sugar

2⁄3 cup cold unsalted butter, cut into small pieces

1 tsp baking powder

1⁄4 tsp salt

2 eggs

Filling

3⁄4 cup lightly packed light brown sugar

1⁄2 cup unsalted butter, softened

1⁄4 cup pure maple syrup

4 eggs

11⁄4 cups pecan halves, chopped

11⁄2 cups dried cranberries

Pinch of salt

1. Place flour, sugar, butter, baking powder and salt in the mixer

bowl. Attach the flat beater and mixer bowl to the mixer. Set to

Speed 2 and beat until mixture resembles coarse crumbs. Beat in

eggs, one at a time, until dough forms a ball.

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

by 23 cm) rectangle. Carefully fold twice so it is easier to transfer

to the prepared pan. Unfold into the pan, pressing evenly into the

bottom and 1 inch (2.5 cm) up the sides. Refrigerate while you

prepare the filling.

3. Prepare the filling: Place brown sugar and butter in clean mixer

bowl. Remove the flat beater and attach the whip and mixer bowl

to the mixer. Set to Speed 4 and beat until light and fluffy. Beat in

maple syrup. Beat in eggs, one at a time, until smooth. Remove

the mixer bowl. Using a rubber spatula, stir in pecans, cranberries

and salt until evenly incorporated.

4. Pour filling into dough and spread evenly in the pan. Bake in

lower third of preheated oven for 35 to 40 minutes, or until pastry

is golden and filling is set. Let cool completely in pan on a wire

rack. Cut into squares.

Make ahead

Store in an airtight container at room temperature for up to 3 days or in

the freezer for up to 4 weeks.

66 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


Pink Chantilly with

Cranberries

Makes 4 servings

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

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

certainly the simplest and one of the most beautiful ways to serve cranberries.

Four 8-ounce (250 mL) tall jars

Blender

Fine-mesh sieve

Electric mixer

Photo credit: Colin Erricson/www.robertrose.ca

11⁄2 cups raspberries, fresh or frozen

3 tbsp confectioner’s (icing) sugar

2 cups frozen cranberries, thawed

1⁄2 cup maple syrup (see Tips)

11⁄2 cups heavy or whipping (35%) cream

1 tbsp granulated sugar

1 tsp vanilla extract

1⁄2 cup cranberry juice

Mint leaves

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

bowl and press mixture through. Discard seeds and set raspberry purée aside.

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

Remove from heat and set aside to cool.

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

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

purée.

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

dividing equally. Refrigerate for up to 30 minutes.

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

a long spoon, mix delicately. Garnish with mint leaves and serve immediately.

Tips

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

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

Excerpted from The Complete Best of Bridge Cookbooks,

Volume 3 by The Best of Bridge Ladies © 2013 www.

robertrose.ca Reprinted with publisher permission.

Cranberry Scones

Makes 8 large scones.

Perfect for holiday snacks and entertaining!

Photo credit: Colin Erricson/www.robertrose.ca

3⁄4 cup buttermilk or plain yogurt

1 large egg

2 3⁄4 cups all-purpose flour

4 tsp baking powder

1⁄2 tsp baking soda

1⁄2 tsp salt

1⁄2 cup margarine

1 cup coarsely chopped cranberries

(fresh or frozen)

1⁄2 cup granulated sugar

Grated zest of 1 orange

1 tbsp butter, melted

1⁄4 cup confectioners’ (icing) sugar

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

www.robertrose.ca May not be reprinted without publisher permission.

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

and set aside. In large bowl, Combine flour, baking powder, baking

soda and salt. Cut in margarine until mixture resembles small peas. Mix

in cranberries, sugar and orange zest. Add buttermilk mixture and stir

until soft dough forms. Using your hands, form dough into a large ball

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

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

scones for 15 to 20 minutes. While still warm, brush with butter and

sprinkle with confectioners’ sugar.

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THE HEALTHY HOLIDAY ISSUE 2018 67


BOOK OF LIFE

Cheat Sheet

Life Lessons

To Learn

Now, Not

Later

“Doing what you

love” shouldn’t be

your expectation, it

should be thought

of as a privilege that

requires a lot of work.

Some people

mistakenly think

that their dreams

will end up

coming to fruition,

regardless of how

much work they

put in.

Success is built

brick by brick, not

all at once.

You don’t really

become good at

something unless

you do it every

day for a long

time, and fail

at it constantly.

Most successful

people have found

a way to build

successful habits;

only a few get a

lucky roll of the

dice.

You’re never the best

version of yourself.

Find contentment

in your

accomplishments,

but don’t ever stop

growing.

The easy road is

actually the more

difficult one.

Cutting corners to

avoid effort and

discomfort is a

sure way to find

yourself in a pile of

regret one day. Jobs,

relationships, fitness,

they just won’t be

where you want

them to be.

Enjoying the journey

is a learned skill.

Happiness isn’t

always automatic,

but you can help it

come more often.

Some people learn

this skill more

easily than others.

Recognize that you

can find joy in hard

times, in struggle

and in success.

Let love simmer.

Acting rashly in

passionate feelings

for another is often a

mistake. Take a step

back, and let your

relationship find root.

Flaunting personal

achievement is to reveal

vulnerability.

You can generally tell

if someone has found

fulfillment in what they

do, or if they have to prop

themselves up on their past

achievements to feel good.

Don’t waste time trying to fix

other people’s flaws. Focus on

your own.

Our instinct is to see flaws

in others and think of all the

ways they could improve. It

just isn’t a worthwhile way

to think.

Most are self-interested, but

great rewards await those who

are selfless.

We often get offended when

we realize that other people

really care about themselves

first and foremost. But this

is human nature. Ascending

above human nature bears

fruit.

The people around you

influence who you are.

It sounds obvious, but

so often we think we are

impervious to outside

influence, that we’re living

our own lives in a bubble.

The human experience is a

social one.

68 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


Overcome

Holiday Stress

and Blues

WITH ESSENTIAL OILS

Balancing the myriad parties,

shopping, baking, social gatherings,

demanding guests, and company

meetings with an already jampacked

schedule can be intimidating

and stressful for families during the

holiday season. It’s no wonder that

42 percent of Americans consider the

holiday season to be stressful rather than

joyous, according to a December 2012

Rasmussen Reports survey. You don’t

have to be a Grinch, however, when you

are armed with nature’s stress-busters:

essential oils.

STRESS TAKES A TOLL

It is well known that what affects the

mind also affects the body, and too much

stress can take a tremendous toll on your

overall well-being, strain relationships,

or result in holiday blues. The resulting

biochemical imbalance caused by too

much stress makes you more susceptible

to illness, leaving you sidelined instead

of able to spend quality time with friends

and family during the holidays.

Happily, Mother Nature has provided

aromatic compounds distilled or pressed

from plants in pure, authentic essential

oils that excel in balancing emotions and

managing the negative effects of stress.

Indeed, no remedy is so perfectly suited

to immediately influence unbalanced

emotions as essential oils.

WHAT DO ESSENTIAL OILS DO?

The aroma of essential oils stimulates

the olfactory receptors in your nose,

creating a positive, powerful sensation.

In turn, these receptors send signals

to the limbic system (responsible for

memory and emotions) and the neo

cortex (influential in higher thinking

and emotions) of your brain, resulting

in dramatic physiological changes.

This process triggers a cascade of

psychophysiological events that can

positively impact your mood.

RECOMMENDED OILS

Two of the most beneficial essential

oils for managing stress and balancing

emotions are Cedarwood and Lavender.

Cedarwood contains cedrol, a

sesquiterpene that is able to cross

the blood-brain barrier. A 2007 study

published in the Journal of Physiological

Anthropology reported that cedrol

produced a relaxing effect by influencing

the autonomic nervous system—the

system that controls involuntary actions

such as heart rate, digestion, and

respiratory rate.

Both animal and clinical studies suggest

that Lavender not only relaxes the

mind and body but also aids a normal

stress response. Studies suggest that

even infants, who are not generally

susceptible to a placebo response,

experience the calming effects of

Lavender.

A small study including 30 healthy

students published in the October

2008 edition of Archives of Oral Biology

found that inhaling Lavender for only

10 minutes reduced stress markers,

including cortisol.

Inhaling calming essential oils, including

Lavender, also reduces salivary cortisol

levels according to a study published in

the November 2012 edition of Evidencebased

Complimentary and Alternative

Medicine.

A synergistic effect can be realized by

combining Cedarwood and Lavender,

which can be further enhanced by adding

complementary relaxing oils such as

citrus oils, Roman Chamomile, Vanilla,

Ocotea, and Copaiba.

To experience the balancing effects of

essential oils, simply inhale directly from

the bottle, diffuse in your room or office,

or apply topically to the skin. You’ll be

happy that you did, and it may make the

difference between having a joyous or a

stressful holiday season.

ABOUT THE AUTHOR

Dr. Scott A. Johnson

Young Living

1-800-371-3515

www.youngliving.com

Scott Johnson is the author of two books and

over 225 articles in online publications and is an

expert on health, fitness, and nutraceuticals. He

has a doctorate in naturopathy, is a board certified

Alternative Medical Practitioner (AMP), and is a

Certified Professional Coach (CPC). One of his

research focuses is the safety of neat topical and oral

administration of essential oils, and he has published

internationally on the subject.

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THE HEALTHY HOLIDAY ISSUE 2018 69


wellness

A CALORIE

RESTRICTION

REMIX

WHY ALTERNATE-DAY

FASTING MIGHT BECOME

A COMMON WEIGHT LOSS

PRACTICE

HER FAVORITE TREAT—

WHEN SHE REALLY WANTS

TO SPOIL HERSELF—IS

ONE GUMMY WORM.

So goes the life of people dedicated to

calorie restriction (CR) in the name of

weight loss and better health. If one pound

of weight lost is equal to 3,500 calories,

which is nutrition scientists’ estimate,

then losing a pound a week requires

cutting 500 calories per day from our diet,

which is about a quarter of our total daily

calories. It would be much easier if we

could just cut the calories every other day

and eat like we want the other days. But

that probably wouldn’t work, right?

Surprise! It’s called Alternate Day Fasting

(ADF) and research so far says it does

work.

In an ADF diet, you eat about 25 percent of

your normal calories on your diet days. For

women that is about 500 and for men 600,

which is about enough for a small meal.

The other days, you eat like you aren’t on

a diet.

Krista Varady, PhD, from the Department

of Kinesiology and Nutrition at the

University of Illinois says it works—and

she’s doing the research to back it up.

70 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


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

calorie restriction diets versus people on ADF diets.

“Preliminary data show that people using ADF have actually lost more weight than

people who are using plain calorie restriction,” she said.

Furthermore, the ADF diet, just like a regular calorie restriction diet, has positive

cardiovascular effects. In fact, in Varady’s preliminary results, both groups had

similar lowered blood cholesterol levels despite their different approaches.

This is the first study directly comparing the two types of diets in humans,

according to Varady, who said that ADF diet probably works because intermittent

deprivation is easier than long-term deprivation of calories.

Diets of daily calorie restriction, though generally effective, are essentially diets of

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

but many practitioners say they are glad to have complete control of appetite, and

boast excellent health. Some scientists even think that calorie restriction may

extend lifespan, a theory that is heavily debated.

For many people, however, maintaining a diet where one gummy worm counts as a

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

every day is admittedly a tall order.

Starting and staying with diets is a national challenge. One Gallup poll found that

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

seriously trying. For people who do diet, Louisiana State University Biomedical researcher

Catherine Champagne, PhD, told webmd.com that most people last about six months,

though the level of strictness matters.

For those who

consider ADF diet

too intense, there is

the 5:2 plan, where a

person eats normally

five days of the week,

and eats 25 percent

of normal calories for

two days per week.

This approach needs

more study before

it can be considered

effective.

“When diet plans differ immensely from previous eating patterns, restrict favorite foods

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

If cutting 500 calories every day falls into

the category of differing “immensely”

from your diet, it might be hard to

keep up. This is why and ADF diet is so

attractive, because it allows “normal”

days.

Granted, those days of only 500-600

calories are tough. It isn’t much food, but

there’s always tomorrow, when you can

eat what you want.

The ADF diet sounds like a fad diet and

some weight-loss experts worry about

fasting as a weight-loss tool.

Fasting, by itself, isn’t an especially good

weight-loss plan, according to many

nutrition professionals. Fasting for a

day or two is generally fine unless you

already have an unhealthy diet, liver

problems, kidney problems, immune

system problems or are on medication,

New Jersey weight loss author Joel

Fuhrman, MD, told webmd.com. He also

said that fasting slows down metabolic

rate, which goes contrary to weight loss.

Extended fasts with “cleanses” can be

especially dangerous, and have little

evidence of improving health.

Madelyn Fernstrom, PhD, director of

the University of Pittsburgh Medical

Center’s Weight Loss Management Center

told webmd.com that she worries people

focused on fasting are distracted from

“the real message of how to lose weight,”

which involves eating and sleeping better

along with more exercise.

Fasting can be taken to the extreme, which

is unhealthy. Fasting every other day is a

more balanced approach, but still should

be done under expert supervision. Healthy

eating will never go out the window, and

the ADF diet isn’t an exception.

If people are worried that calorie restriction

will result in less muscle mass, they may

be right. For this reason, people over

65 shouldn’t drop their calorie levels,

according to Varady. For obese people,

however, calorie restriction will probably do

no harm.

“It’s amazing how strong obese people are,”

Varady said. “They’ve been carrying around

all this weight that others aren’t.”

As obese people limit calories, they may

lose some muscle mass, along with fat. But

when we lose a pound of weight, it is about

75 percent fat and only 25 percent muscle,

Varady said. Furthermore, the obese will no

longer need all the muscle mass they did

before, because they aren’t carrying around

as much weight.

Remember that women should never drop

their calories consistently below 1200 per

day, and men should never go below 1500

per day for extended amounts of time.

Eating fewer calories than this can deprive

a person of important nutrients, affecting

important systems in the body, even leading

to malnutrition if continued for long periods

of time. An ADF diet can help prevent these

bad habits, since on their “off” days, people

get their full calorie needs.

During a fast day, one might assume that

dieters plan to gorge on food the following

day, thus canceling any positive effects

from eating fewer calories. But it turns

out that this doesn’t happen, according to

Varady’s studies, which showed people ate

between 100-125 percent of their normal

calories on non-fast days. She thinks

shrunken stomachs from fast days may

help.

The Alternate Day Fasting approach to

dieting may erase the need for constant

deprivation, making weight loss easier and

less painful. So go ahead, have two gummy

worms today, just don’t eat any tomorrow.

Bio:

Dr. Varady, the world’s leading researcher

on using alternate-day fasting for weight

loss and weight maintenance, wrote a book

that will be published this year, for those

interested in learning more.

Called The Every Other Day Diet, the book

outlines the science-proven techniques for

weight loss that Dr. Varady has developed,

along with strategies, tips and tools that

you’ll need for the Every-Other-Day Diet.

The book also includes 80 quick and

delicious recipes for Diet Day.

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THE HEALTHY HOLIDAY ISSUE 2018 71


Nutrition

IN THE LOOP

WARRIOR OR

WEAKLING?

Spring weekends bring out the athlete in all of us.

But does Monday morning find you the weekend

weakling? Weekend workouts are good for your

health and enjoyment — when you do them

wisely. But if you find yourself spending all week

making up for the weekend, maybe you need

some nutritional and physical training.

FOR MORE ENERGY

Load up on low-fat, high carbohydrate

foods — about 60 percent of your calories

— to keep you moving.

• Non-fat yogurt

• cereal, fruit and milk

• pasta or soup with a whole-grain bagel

• whole-grain muffins and skim milk

FOR MORE FLUIDS

Stay hydrated before and after your

workouts with these tips:

• 2 HOURS BEFORE: Drink 2 cups of fluid

• 10–15 MINS. BEFORE:

Drink 2.5 cups of fluid

• EVERY 15 MINS. AFTER:

Drink .5 cups of fluid

EGG-CELLANT CHOLESTEROL

Eggs have been known for containing high

amounts of cholesterol, but some new research

on that topic should make you egg-cited.

According to he U.S. Department of Agriculture,

a large egg today only has 185 milligrams of

cholesterol, down from the 215 milligrams

an egg contained 10 years ago. An egg today

also has 41 international units of vitamin D,

much higher than the 25 international units

measured years ago. Researchers believe the

changes are probably due to changes in the

hen’s diets or the way they are bred. Eggs

have gotten healthier all around, so enjoy

your omelet guilt free.

Source: U.S. Dept. of Agriculture

fifty

GRAMS

HYPERACTIVE

FOOD COLORING

Have a hyperactive child? Artificial food

coloring may be to blame. Several studies

have shown that food coloring has a

connection to hyperactivity in children. The

results are enough to raise concern since

food coloring is used in a variety of foods in

order to make them appear more appetizing.

However, because of the many studies that

show no connection, the FDA voted down

the proposal to have food coloring warnings

listed on some foods. Source: fda.gov

ONE WORD SOLUTION

Fat-free

Fat free doesn’t equal calorie free. The term

means that in a set portion, the amount

of fat is so low, you don’t have to worry

about it. However, this doesn’t include any

requirements for calories. A food that is fat

free could still contain carbohydrates or

protein, making it a source of calories.

OF SUGAR IN THE

AVERAGE 16-OZ ENERGY DRINK

OR SWEETENED TEA. THAT’S

OVER THREE TABLESPOONS.

A 12-OZ CAN OF SODA

CONTAINS 35 GRAMS.

Source: webmd.com

TAKE NOTE OF

Food Focus

Dinner entertainment

— music, TV, even

conversations

— could all

bring unhealthy

distractions.

According to

research, distractions

during meals may

lead you to eat more

than you usually

would. One study

found that women

who listened to a

story while eating ate

a significantly higher

amount of calories

than when they were

focused on eating. So

to limit your caloric

intake, put down the

remote control, take

a seat at the dinner

table for a change

and enjoy a peaceful

meal.

72 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


Expiration Date

CONFUSION

How many times have you looked at

the expiration date on a gallon of

milk, realized it’s a few days past

the date, given it a good sniff and then

thrown it out because you just can’t

be sure? We’ve all been there and for

good reason. No one wants to get food

poisoning from his or her morning bowl

of corn flakes even though the milk

didn’t smell that bad. As it turns out,

we might all be guilty of wasting huge

amounts of food because of a simple

misunderstanding—“use by” and “sell

by” dates don’t necessarily mean the

food is bad. They are meant to simply

indicate when the food is at its peak

freshness.

Some of this confusion stems

from a lack of regulation for food

manufacturers. In fact, there is no

national regulation on “use by” or “sell

by” dates because it was never an issue

of public health. Food dating emerged in

the 1970’s because consumers wanted

to know more about their food, as a

larger portion of purchased foods were

not being produced locally anymore.

The dates were printed on foods solely

as an indication of freshness and not an

indication that foods would be inedible

or dangerous after the “use by” date.

Herein lies the confusion. Most of us are

under the impression that “use by” and

“sell by” dates indicate whether foods

are safe to consume or not. The reality

is that these dates were never linked to

an increased risk of food poisoning or

foodborne illness.

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THE AMOUNT

OF FOOD THROWN

AWAY EACH YEAR

REPRESENTS 40

PERCENT OF THE U.S.

FOOD SUPPLY

90% of American waste billions of pounds of

food because of confusing expiration date

system, a new report says.

Moreover, this confusion leads

many of us to throw away foods

that are still safe to eat. According

to a report from the National

Resources Defense Council and

the Harvard Food Law and Policy

Council, U.S. consumers and

businesses are needlessly trashing

billions of pounds of food every

year as a result of the confusion

surrounding expiry dates. The

report cited a survey conducted by

The Food Marketing Institute that

stated, “nine out of ten Americans

throw out food because of this

misunderstanding. For an average

family of four, this could mean

hundreds of dollars’ worth of edible

and safe food is thrown away every

year.” All told, the amount of food

thrown away each year represents

40 percent of the U.S. food supply.

The NRDC’s report calls for a

standardization in labeling practices

among food manufacturers in

order to demystify the meaning of

confusing tags that, according to

the report, lead to billions of pounds

of wasted food every year. It also

provides consumer advice regarding

specific items such as eggs and

milk, and even a helpful chart on

how to make better use of the space

in your refrigerator to keep foods

fresh, longer.

nrdc.org/food/expiration-dates.asp

nrdc.org/food/files/dating-game-infographic.pdf

EXPIRED?nutrition

THE HEALTHY HOLIDAY ISSUE 2018 73


74 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


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THE HEALTHY HOLIDAY ISSUE 2018 75


Advisor . Surgery

The jeans fit!

This is an essay written by one of my patients.

She was so struck by her experience she turned

to social media and posted this essay on her

facebook page and ours. She was nervous

about what people would think but was also

so excited she couldn’t hold back. She got so

many supportive comments that we thought

we would share this woman’s experience with

our readers in Healthy Magazine.

“Getting a tummy tuck changed my life.

Before you decide I am a shallow person

that is too lazy to loose inches and get fit

the more "natural way" let me tell you my

story.

I found out I was diabetic just before

getting pregnant with my first child and

was warned by doctors weight could

become an issue. But being a size 7/8

pant, I thought weight would never be a

problem for me. It hadn't been all my life.

Tragically, I put on exactly 97 lbs with

my first baby. Breastfeeding helped take

some baby weight off, but I never got

rid of my stomach. My abdomen was so

stretched out that it even had a split down

the center (you know what I am talking

about).

I was left with sagging, wrinkly skin. I had

2 choices, keep the muffin top so that my

skin looked suppler or lose the weight and

have a wrinkled old man on my stomach.

What was the point of exercising when

those were my options?

It has been 7 weeks since my surgery and

I decided to be brave enough to buy a pair

of jeans.

I haven't bought a pair of jean in about 8

years. Why? Because jeans make muffin

tops even worse and to hide my muffin

top I needed a larger pant size which

made everything look wrong. Swimsuits

and jeans are brutal on the self-esteem.

I swallowed hard, walked into the store,

and decided to give it a shot. I grabbed the

first pair of jeans in my size (11/12) and

headed for a dressing room.

When I put on the jeans they fit like a

glove and I couldn't believe that my very

first pair of jeans looked amazing. The

saleswoman said they looked perfect on

me and asked if I would like to try them in

a different color. She came back carrying

a size7/8! Politely I said, “These won’t fit,

although it would be awesome if they did.”

She laughed and said, “They DO fit. You’re

wearing a 7/8 now!”

My heart fluttered like I was in a dream

and hoped I would never wake up. I

stood, stunned. Could this be true?

After a decade, is a 7/8 a reality for me?

Sometimes we just give up on the dream,

you know?

I tried on 5 more pair of pants just to

reaffirm that the saleswoman wasn't a

liar or this wasn’t all a mistake. (Wouldn't

you?) The funny thing about surgical

weight loss is that you literally have to

catch up mentally to your new size.

So the miracle of it all is that I look as

amazing as I feel, and I am not imprisoned

by low self-esteem.

If you are suffering like I was, if you just

want to recognize yourself in the mirror

again or feel comfortable in your own skin,

consider NuVista Plastic Surgery. Their

staff is warm and understanding and Dr.

Petersen has a gift of healing. Thank you

Dr. Petersen for giving me my life back in

so many, many ways!!!”

-Rachel

https://www.facebook.com/rachelspricematch

ABOUT THE AUTHOR

Dr. Dayne Petersen

NuVista Plastic Surgery

nuvistaplasticsurgery.com

Dr. Petersen recently moved his practice after

spending several years on the teaching faculty of

the University of Oklahoma. To learn more about Dr.

Petersen and breast oasis, the non-profit he supports,

visit his website www.nuvistaplasticsurgery.com.

76 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


Advisor . Women's Health

THE OB/GYN

Top 5 List

REFORMING OBSTETRICS AND GYNECOLOGY

TO REDUCE RISKS AND IMPROVE CARE

In 2011 the American Board of Internal

Medicine and Consumer Reports started

an initiative entitled "Choosing Wisely."

It grew out of an article published by Dr.

Howard Brody called "Medicine's Ethical

Responsibility for Healthcare Reform - The

Top Five List." He suggested that each

medical specialty carefully evaluate the

top 5 areas of reform in their particular

specialty. Over 25 medical specialties have

now joined in the campaign. I want to focus

on the American College of Obstetrics and

Gynecology’s (ACOG) top 5 areas that needed

reform.

1. The first and most widely published

reform is shared by the ACOG, The American

Academy of Family Physicians and The

American Academy of Pediatricians. It is

entitled the "Strong Start" program. It states

that "Non-medically indicated deliveries

should not be performed prior to 39 weeks

of gestation." This statement is also strongly

supported by The American College of

Nurse Midwifery, The American Hospital

Association, and the March of Dimes. In

essence, babies should not be induced or

delivered unnecessarily prior to 39 weeks

unless absolutely medically necessary

for the welfare of the infant or mother.

This statement arose out of another very

comprehensive study also published in the

New England Journal of Medicine by Dr.

Alan Tita that very clearly demonstrated a

significant detriment to infants born before

39 weeks compared to those born after 39

weeks of gestation. By far the greatest risk

to the unborn child is prematurity. With

the advances in neonatal care over the

past decades, some physicians became

somewhat cavalier in inducing babies at

earlier and earlier gestation. In 2012, a letter

was sent to all 3100 obstetric hospitals in the

USA stating that there needed to be a "hard

stop to all non-medically indicated elective

deliveries before 39 weeks gestation." This

does not include those instances where

there is a true need to deliver the baby

early for infant or maternal indications.

Some possible indications for early delivery

would include things like pre-eclampsia,

poorly controlled diabetes, severe growth

restriction, poorly controlled hypertension,

or placental abruption. However, these

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indications need to be clearly delineated in

the medical record.

2. The second area of reform that ACOG chose

to target was that "doctors should not induce

a woman between 39 weeks and 41 weeks of

gestation unless the cervix was favorable."

Way back in 1964, Dr. Bishop introduced

what is now called the "Bishop Score." It was

meant to determine the likelihood of a vaginal

delivery if a woman with previous children

were to be induced. If a woman had a Bishop

Score of 9 or greater, then the chance of a

successful vaginal delivery was the same

as if she went into labor on her own. This

only applied to multiparous women with at

least one prior normal delivery. Therefore,

if a multiparous woman has a Bishop Score

of 9 or greater, then and only then is it safe

to deliver her at 39 weeks or beyond with

an elective induction. This does not apply to

women who have not had a baby previously.

In fact, in a study recently published by the

Oregon University and Health Science Center,

the risk of a cesarean section increased 13

fold if a first time mother was induced with

an "unripe cervix." By adhering to the policy

of only inducing multiparous women with a

ripe cervix at or beyond 39 weeks, we can help

reduce the horrible cesarean rate in the USA.

I personally won't induce a first time mother

till 41 weeks, unless medically indicated

to try to substantially reduce their risk of a

c-section.

3. The last 3 initiatives actually focus on

reduced rather than increased screening. The

3rd on the Choosing Wisely list is to decrease

the frequency of pap smears. In the past,

yearly pap smears were recommended for

all women over age 18. This is now changed

to not start to do pap smears till age 21, and

then only every 3 years till age 30. After age 30,

co-testing with pap and HPV tests only every 5

years. This does not obviate the need for your

annual exam however. You still ought to see

your OB/GYN every year for things like breast

cancer screening, appropriate blood tests,

vaccinations, and for a complete physical

exam.

4. The fourth also focuses on pap testing.

It states that “women with mild cervical

dysplasia need not be treated." In other words,

we were too aggressive in treating women

with pre-cancerous lesions of the cervix.

In treating women with LEEP procedures

we were inadvertently causing premature

deliveries by removing too much of the

cervix in treating disease that was very

unlikley to progress to cancer.

5. The last issue to be addressed was to

"NOT SCREEN ASYMPTOMATIC WOMEN

AT ANY AGE FOR OVARIAN CANCER."

This seems wrong, but in reality it is

very good. Unfortunately we currently do

not have a good screening modality for

ovarian cancer. It would take about 10,000

asymptomatic women to be screened

to find one ovarian cancer. What would

happen would be very many unnecessary

surgeries and many needless deaths if

we were to try to screen every woman

for ovarian cancer. Even now, when 21

women are suspected to have ovarian

cancer with an ovarian mass, only one

will actually have ovarian cancer.

In summary, by not being induced prior

to 39 weeks, if you've had a prior baby,

or 41 weeks if you’re having your first

one, we can decrease fetal and maternal

risks. Also by decreasing the frequency

of pap smears and not screening for

ovarian cancer, we can actually improve

the quality of care for women of all ages.

For other advice on women's healthcare,

contact Dr. Mark T. Saunders at 801-692-

1429 or visit us at DRSAUNDERSOBGYN.

com

For more information on The Choosing Wisely

campaign, go to acog.org.

ABOUT THE AUTHOR

Mark Saunders, MD

Obstetrics & Gynecology Personal Care

drsaundersobgyn.com

Dr. Saunders is a well-respected board certified

obstetrician and gynecologist that has been practicing

for over 16 years.

THE HEALTHY HOLIDAY ISSUE 2018 77


FINGERS WON’T

STRAIGHTEN?

WHAT IS IT?

Dupuytren’s (doo-puh-trens) Contracture is a condition involving the palm and fingers.

Connective tissue (aplmar fascia) just under the skin in the palm begins to thicken

and shorten, which causes development of contracted cords and nodules. The

fingers then curl down toward the palm. The ring and little finger are most commonly

affected.

NO SURGERY!

Now there is a simple, quick non-surgical medical treatment available in the Salt Lake

market by Doctor David Kline.

This technique was developed in Paris by Doctor J. L. Lermusiaux in the early 1950’s.

Dr. Kline had his own hand treated by Dr. Lermusiaux, then studied the procedure and

brought the technique to the U.S. in 2002.

Under local anesthetic, Dr. Kline uses a small hypodermic needle to divide and

release the contracting bands in the diseased areas of the palm and fingers.

THE EFFECTIVENESS IS OUTSTANDING! Patients are able to open their hands

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78 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


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THE HEALTHY HOLIDAY ISSUE 2018 79


The Men’s Health Center in Salt Lake City offers a health care concept engineered exclusively for men by medical

experts. Managing your health is our mission and we take pride in offering better service at a doctor’s office. Our

clients want to use their time at the doctor’s office effectively, prevent health problems before they start and avoid

the pitfalls of “managed” care. Our approach is to personalize your health service and positively impact your health.

Early detection and early treatment of health problems are the cornerstones of our strategy. The MHC medical

team has years of experience treating common conditions such as high blood pressure, diabetes, impotence, and

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We have one clear goal: to identify and treat your personal health risks. And

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80 HEALTHY MAGAZINE 2018 Healthy-Magazines.com


MENSHEALTHCENTER.COM

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SALT LAKE CITY, UT 84102

PHONE: (801) 521-2102

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THE HEALTHY HOLIDAY ISSUE 2018 81


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THE HEALTHY HOLIDAY ISSUE 2018 83


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84 HEALTHY MAGAZINE 2018 Healthy-Magazines.com

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