Healthy Magazine Holidays Issue 2018

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THE HEALTHY HOLIDAY ISSUE 2018 1

2 HEALTHY MAGAZINE 2018 Healthy-Magazines.com

esteelauder.com 






2018 Holidays 

VOL. XVIII № 6 

#peace 




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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FITNESS 




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) 




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. 


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 



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. 

 


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. 






\ 

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. 


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 


>> 

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. 





FITNESS 











Facebook.com/HealthyMag HEALTHY THE MAGAZINE HEALTHY HOLIDAY ISSUE 2018 33




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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. 




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. 




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.” 


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. 


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 






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. 


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. 



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. 


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. 



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 


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.” 



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 


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. 



ecipes 

Recipes the whole family will enjoy 

food 

Transform your favorite meals into diet-friendly treats 


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. 


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. 






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 


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 



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. 


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 


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! 


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. 



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. 


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. 


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. 



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. 


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. 



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. 


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. 


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 





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 


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. 


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 


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. 


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. 


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 

immediately. 

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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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MENSHEALTHCENTER.COM 

1002 E. SOUTH TEMPLE SUITE 202 

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LOOK FOR US IN

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