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Summer 2018 Drink Think:
A Beverage Guide
Kombucha, fruit infusion, kale juice;
what should you be drinking when it’s
not water? Plus, some awesome herbal
teas to try.

12
All Things Manly
In honor of men’s health month, we talk about
beards, office clothing for guys, and how dudes
stack up against the ladies with things like
exercise, stress, and marijuana use.

20 18
Trips: Healthy If you’re looking to change the
way you eat, we applaud you!
Stateside and Magazine’s Check out our report card on
Overseas Ideas Diet Grades some of the hottest diets.
Get out there and experience
the world! Here are some ideas

34
for cool places in the Western
US, and some other ideas for Taking Back Sunday
destinations across the globe.
Sunday habits to form and hold on to for a
better week, and a better life.

30
Migraines: More Also:
Than a Headache 5 Hotel Room Workouts
Learn more about the third most prevalent The Most Casual Cities
illness in the world, and about treatments on
6 HEALTHY MAGAZINE the
horizon. Healthy-Magazines.com
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editor’s letter

i
simple changes
I love Summer. I love the promise of It’s easier to sit rather than run. To stay
SUMMER 2018
VOLUME XVIII, 4
UTAH ®

warmer, sunnier days that beckon us instead of set out towards something new.
outside and into activity. It’s motivating. If change is too challenging, things remain EDITOR-IN-CHIEF
And motivation is the power to persist how they are (or worsen). If adding more John A. Anderson | john@leadfront.io
and do more with ourselves and our time. fitness, more fun, more education, more PUBLISHER
summer means more daylight, more sun, love in our lives is too demanding, it’s Kenneth J. Shepherd | ken@leadfront.io
and hopefully, more fitness. I like this! Let’s easier to settle for less. As business guru
consider the concept of more for a moment. Jim Rohn said: MEDICAL DIRECTORS
Steven N. Gange, M.D. and Lane C. Childs, M.D.
I believe that the difference between more “The choices are ours to make. But OPERATIONS MANAGER
or less in life is choice. And that choice is Allyson Long | allyson@leadfront.io
very simply how we define ease, and the while we curse the effect, we continue
things that are easy to do. I’ve always loved to nourish the cause. As Shakespeare DESIGN EDITOR
Phillip Chadwick | phil@leadfront.io
Mr. Emerson’s quote: uniquely observed, “The fault is not in the
stars, but in ourselves.” We created our MANAGING EDITOR
“That which we persist in doing circumstances by our past choices. We
Michael Richardson | michael@leadfront.io
becomes easier for us to do - not that have both the ability and the responsibility ONLINE EDITOR
the nature of the thing is changed, but to make better choices beginning today.” Chelsa Mackay | chelsa@leadfront.io
that our power to do is increased.” ASSISTANT DESIGNER
~RALPH WALDO EMERSON When considering changes, use your
Krista Bowen | krista@leadfront.io
imagination. Dream big. Consider that
Think about the things in your life you in 1960 it was technologically impossible CONTRIBUTING & STAFF WRITERS
find easy to do. Now contrast those things for man to travel into outer space. But Caitlin Schille, Angela Silva
with their opposites. For example, which with vision and ten years, Neil Armstrong
is easier for you to do – work or rest? took a small step and a giant leap. Dream
CIRCULATION
Education, or entertainment? Confidence became reality in the wake of one voice Healthy Utah® is distributed widely to more than 800
or doubt? Fear, or faith? Is it easier for challenging the scientific community locations along the Wasatch Front. It is also direct mailed
to do whatever was necessary to see to to doctors, dentists, practitioners, health clinics, banks and
you to choose healthy snacks or stay a other businesses along the Wasatch Front.
junk-food junkie? Is it easy to get on your it that America “places a man on the
excise clothes and get out after it? Even moon by the end of this decade.” The Healthy Utah® Magazine
in challenging weather? Think about your charge awakened the spirit of possibility 256 Main St., Suite F l Alpine, UT 84004
relationships. Is it easy to do the things that in an entire nation, planting the seed (801) 369-6139 l info@leadfront.io
help build true friendships and true love? of possibility into the fertile soil of
To be included in our free online directory,
imagination. A dream. A bold challenge. or to advertise or get content published
May I submit that happiness and success It wasn’t easy, but it became reality. Today, please e-mail us at info@healthy-mag.com
in life are built by taking things in our space flight is commonplace.
lives that we know are beneficial PLEASE NOTE: The content in this publication is meant to
and making them easy to do. Let’s apply that lesson to our lives. increase reader awareness of developments in the health and
Sure, they may not be easy at Hopefully we are each keenly aware medical field and should not be construed as medical advice
or instruction on individual health matters, which should be
first, but as the quote says, with of personal traits and qualities
obtained directly from a health professional. The opinions
persistence, they become easy. – weaknesses – that we would expressed by the authors and advertisers are not necessarily
like to change and strengthen. those of the publisher. Call for reprint permission. All stock
At any time, we can choose to Let’s identify them. Let’s photography by Shutterstock.com, unless otherwise noted.
change it all. We could choose any challenge ourselves to
day to take a class and open turn weaknesses into
FACEBOOK.COM/HEALTHYUT
a new door. We can start strengths. Let’s harness
a new activity, a new the power of motivation TWITTER: @HEALTHYMAGAZINE
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and improvements. GOOGLE.COM/+HEALTHY-MAGAZINES
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easily start it today – Remember, the PINTEREST.COM/HEALTHYMAG
or tomorrow, or next difference between
month, or next year. It’s ‘easy-to’ and ‘easy-
our choice. not-to’ lies in simple
motivation.
But, doing nothing is MARKETING IQ
easy too. Sometimes
it’s easier to pretend published by leadfront.io
Copyright © 2018 LeadFront. All rights reserved.
rather than to perform. info@leadfront.io www.leadfront.io
John A. Anderson // Editor
@John_A_Anderson
To discuss LeadFront creative, design, writing,
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FITNESS

Hotel Room Workouts


WHEN EXERCISE IS A PART OF YOUR DAILY WRITTEN BY ANGELA SILVA
ROUTINE IT’S EASY TO MAKE IT A PART OF YOUR
LIFE. BUT ONCE THAT ROUTINE IS BROKEN, IT CAN
BE EASY TO FORGET TO EXERCISE.
1 The
PLANK
classic plank is one of the most
Many people who take trips or vacations find it difficult to exercise versatile yet effective exercises, making
when they stray from their regular gyms and equipment and find it the perfect hotel room exercise. To
themselves in unfamiliar surroundings. Once you return from your do a plank, bring yourself onto your
vacation you may feel out of whack and have a hard time getting back forearms and your toes. Tighten your
to your regular exercise routine. Next time you plan a trip, make sure abs and hold this position for one
you also plan to do these 5 easy workouts that can be done in a hotel minute or as long as you can. Do one
room. You’ll stay in shape, feel alert and energized on your trip and, plank at the end of each workout.
most importantly, you’ll still feel this way when you return.

3 RUNNING
PUSH-UPS 4 HALF
JACKS 5 STANDING
SIDE CRUNCH
Start in standard push- It’s important to avoid Stand with your feet
up position, with your jumping or thumping shoulder-width apart, abs
palms on the floor and exercises that could held tight and arms raised
arms just outside of disturb other hotel to make a 90 degree angle.
your shoulders. Push visitors. The half jack is Simultaneously raise your
right knee up and out to the
2 SUITCASE
yourself up and at the a great variation of the
top of the push-up jumping jack that doesn’t side while bringing your
SQUAT tuck your knee up into actually involve jumping. right elbow down to meet
Using your suitcase your chest. Quickly Bend your knees into a your knee. Contract your abs,
as weight, pick it up switch and bring your squatting position, and specifically your obliques,
and support it on your left knee to your chest, then extend the right when your knee and elbow
back. Hold it by your repeating this “running” leg out while raising the are closest together. Lower
shoulders and perform motion four times. right arm out to the side. your knee and raise your
4 sets of 8-12 squats. Lower yourself back Switch to the left side. arm, then repeat. Perform 4
down, completing 1 rep. Perform 4 sets of 15 half sets of 8-12 reps, switching
Perform 1 set of 8 reps. jacks one each side. sides after each set.

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I N T H E N E W S

WHICH STATES ARE THE MOST

Casual?
TOP PER CAPITA CONSUMER OF SWEATS
The top 20 cities for sweats consumption:

1. Philadelphia, PA
2. Hartford, CT
3. Pittsburgh, PA
4. Lafayette, LA
5.
6.
Laredo, TX
Boston, MA
FDA APPROVES FIRST
7.
8.
New York, NY
Los Angeles, CA
DIGITAL PILL
9. Victoria, TX People don’t always take their medicine the
right way, and that results in billions of dollars in
10. Scranton, PA healthcare expenses. A Japanese pharmaceutical
company (Otsuka) and a digital medicine service
11. Salt Lake City, UT (Proteus Digital Health) teamed up to fix that
12. Marquette, MI problem in a futuristic way.

13. Milwaukee, WI The pill they developed is fitted with a tiny sensor
14. Washington, DC that is activated when it comes into contact with
stomach acid. The signal is picked up by a patch
15. Austin, TX worn on the rib cage, and the patch sends the data
via Bluetooth to a smartphone app. Whoever has
16. Watertown, MA permission can thus see if a patient has taken their
17. Jacksonville, FL medication.

18. Idaho Falls, ID The drug, called Abilify, treats mental illness like
19. Providence, RI schizophrenia and bipolar disorder. Tracking whether
a patient has taken their medication has long been a
20. Chicago, IL problem in many fields of medicine, but especially in
mental health.
Source: experian.com

NEW STUDY ON THE


TEENAGE BRAIN
A study has launched that will last for more than a decade and involve
about 10,000 children. Called ABCD (Adolescent Brain Cognitive
Development), and launched by the National Institutes of Health (NIH), it is
the largest long-term study of brain development and child health in the
United States.

“Using cutting-edge technology, scientists will determine how childhood


experiences (such as sports, videogames, social media, unhealthy sleep
patterns, and smoking) interact with each other and with a child’s changing
biology to affect brain development and social, behavioral, academic,
health, and other outcomes,” the study website says.

The study will include research into drugs and alcohol, screen time, stress,
sibling relationships, parenting, and much more.

Source: abcdstudy.org
12 HEALTHY MAGAZINE Healthy-Magazines.com
Source: walmart.com

MOST POPULAR Walmart


Below is a full list of Walmart’s top-sellers in each state
PURCHASES BY STATE

New Hampshire
Cinnamon-flavored
toothpaste
Washington
Vanilla frosting Vermont Maine
North Dakota Sweet canned Brownie mix
Watermelon gum corn
Montana
Madden NFL
Minnesota Mass.
Idaho
South Flaming Hot Wisconsin Refrigerators
Oregon Dakota Cheetos Green Bay Michigan New York
Humidifiers My Little Pony Packers bath Cheerios
Orange mat
Lavender-scented
Mini Collection cleaning products
juice
Iowa
Wyoming Water
Flannel shirts softening Pennsylvania
Nebraska crystals Plastic hangers
Pressed makeup New Jersey
powder Ohio Pool salt
Nevada flavored West Virginia
Dog treats Illinois Indiana Grape
drink mix My Life As doll
Utah Erasers Instant
Personal travel Kansas Missouri coffee Virginia
care kits Colorado Ozark trail Life Savers Coolers
M&M’s peanut tumblers Kentucky
4X6 photo prints North
Tennessee Carolina Washington, D.C.
Disney Infinity Mayonnaise Great Value French
Fried Onions
Oklahoma Power Discs
California BBQ sauce
Protein South
powder Arizona Arkansas Carolina
L.O.L. Surprise! Chocolate Coin bank
New Mexico Rhode
Dolls Cat food Island
Georgia
Alabama Fischer-Price Christmas
Crayons Laugh & Learn lights
Smart Stages
Chair
Texas Mississippi
Louisiana Oil-less fryer Maryland
TV wall mounts Root beer extract Glue sticks
Alaska
RV & Marine Florida
Antifreeze Sparkling cider

Hawaii:
Barbie
Connecticut
Farmer Doll Delaware Ghost in the
Spiced jelly candy Shell DVD

NEW BUDGET TO COMBAT

OPIOID PROBLEMS
President Trump signed a $1.3 trillion budget in March that will fund the federal
government through 2018, which includes big increases for battling the opioid epidemic.
Funding to address the opioid epidemic almost tripled from previous budgets, totalling
$3.6 billion.

That said, many healthcare experts say that is far less than what is needed. Opioids killed
more than 42,000 Americans in 2016, and a recent White House report said the epidemic
cost the US economy more than $500 billion in 2015.

Facebook.com/HealthyMag SUMMER 2018 13


A l l T h i n g s M a n l y

MEN
VERSUS
WOMEN
EXERCISE:
Me n : 56% say they do vigorous exercise 1 to 7 days a week
W o m e n: 4 2% say they do vigorous exercise 1 to 7 days a
week

SMOKE MARIJUANA:
Me n : 13 % currently smoke marijuana, 48% have tried it
MEN AND ALCOHOL
W o m e n: 7 % currently smoke marijuana, 35% have tried it
MEN, AGED 18-49

37 %
PREFERRED GENDER OF A BOSS:
Me n : 19% prefer a male boss, 13 % prefer a female boss,
6 8 % don’t care either way
W o m e n: 27 % prefer a male boss, 28% prefer a female boss,
4 4 % don’t care either way
have drunk alcohol in the last 24 hours
PUTTING OFF MEDICAL TREATMENT:
Me n : 22% put off medical treatment because of cost
W o m e n: 3 7 % put off medical treatment because of cost
MEN, AGED 50+

STRESS:
Me n : 4 0% feel frequent stress
45%
Source: Gallup.com

W o m e n: 49% feel frequent stress


have drunk alcohol in the last 24 hours
14 HEALTHY MAGAZINE Healthy-Magazines.com
A l l T h i n g s M a n l y

FOUR RULES FOR GROWING


Office Clothing

a Beard
1. It’s Going to Be Ugly Before It Looks Nice
Guide For Dudes
A shirt and tie is the brainless choice for most office settings. So
maybe you wear a colored shirt or a striped shirt with the tie. This
is as about as adventurous as bringing candy to the movie theater.
Here are three ways to take your professional look to a higher
plane of style:
Patchy, mangy, scruffy, adolescent. These are all words that may accurately
describe your beard in its early stages, so be ready for mocking comments
and unpleasant looks in the mirror. It will look better, so don’t give in to the The Formal T
scorners. Swap the colored shirt for the a fitted
crew neck t-shirt, and wear it with a
2. Moisturize and Comb sports/suit coat. For the shirt, stick to
black, gray, or white.
Beard balms and oils will give the beard hair a nicer, kempt look, and will
prevent dryness and itchiness. A comb helps work whatever product you’re
using through the beard. Shoe Game
Leave the boring, corporate drone, black
3. Give It Shape dress shoes with heels at home, and slip
into some office-worthy sneakers. We like
A lot of guys take razor or trimmer in hand too early. Let your beard find its the Merrell Freewheel Lace, the Seavees
fullness before you go chopping it down (this may take a couple of months). 06/64 Legend Clipper Class, Cole Haan,
Once it does look full, trim up to the Adam’s apple, a create a line that goes and Tods.
to the bottom of your ear. Define your cheek line as well, but don’t go too
low on the hairline. Lastly, make sure there is a line between the nose and
the moustache hair. You don’t want it to look like your beard flows out of Bag It Up
your nose. Leave behind your dad’s briefcase
and the shoulder straps of the 2000s.
4. Give It Time Go leather, and don’t be afraid of the
backpack. Dark leather, brown, gray, or
Those around you may need some time to get used to the beard, however black backpacks can be the practical,
long or short it may be. Let your identity and your beard meld together stylish option for transporting work stuff.
before you yield to pressure from significant others, family, and friends. Brands we like include Ted Baker, Reiss
But beware: a beard just doesn’t work for for some people. Don’t take Bilton, and Rains.
stubbornness too far.

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Your Successful Friends
Have Given Up
SIT DOWN AND THINK, FOR A MOMENT,
ABOUT WHAT YOUR SUCCESSFUL FRIENDS
DO COMPARED TO YOUR LOSER FRIENDS
THAT COMPLAIN. IF YOU DON’ T HAVE ANY
SUCCESSFUL FRIENDS, THEN YOU NEED THESE
TIPS I’M ABOUT TO SHARE MORE THAN ANYONE.

WRITTEN BY TIM DENNING

YOUR SUCCESSFUL FRIENDS THINK 1. THEY’VE GIVEN UP BELIEVING


DIFFERENTLY, SPEAK DIFFERENTLY, THEY CAN’T CHANGE THE WORLD 3. THEY’VE GIVEN UP ON
AND WORK 10 TIMES HARDER THAN Your successful friends believe that it’s not where
NUMBING PAIN
YOUR LOSER FRIENDS. SUCCESS IS you are born, how much education you have, or Your successful friends are not trying to escape life
how much money you start out with; success is by numbing the pain; they’re trying to discover
EASIER THAN YOU THINK IT IS, BUT
about believing you can change the world. All of the pain and then push through it like a bulldozer.
YOU’VE GOT TO MODEL AND LEARN us have the power to do something incredible. Rather than sit at the pub and drink beer, indulge
FROM THE RIGHT PEOPLE. YOUR We don’t need anyone to tell us we are worthy, or on carbs/salt and mingle with the other losers,
deserve to be phenomenal. Your successful friends they’re out there having meetings and making the
UNSUCCESSFUL LOSER FRIENDS ARE let the belief in themselves guide their vision for stars align towards their vision.
THE ONES THAT ARE FEEDING YOUR a better world. Your successful friends believe
they can be part of the positive change that helps They’re frustrated not at the world, but at how
MIND LIES.
humanity rise to a higher level. much harder they’ve got to work to make their
dream come true. Instead of forgetting their
THEY’RE TELLING YOU THAT YOU CAN’T 2. THEY’VE GIVEN UP ON LUCK failures by numbing the pain, they’re trying to
etch their failures into their brain so they can
DO IT, OR IT’S TOO HARD, OR THERE’S “Luck is a matter of preparation meeting ensure they learn from them, rather than be
NO MEANING IN IT ALL ANYWAY. opportunity” says Oprah Winfrey. Luck is a myth pushed into darkness by them.
straight out. Your successful friends stopped
WHAT TOTAL CRAP! LISTEN TO YOUR
SUCCESSFUL FRIENDS. DIVORCE YOUR
believing in it a long time ago and have replaced
luck with “hustle.”
4. THEY’VE GIVEN UP ON
UNSUCCESSFUL FRIENDS ONCE AND NEGATIVE PEOPLE
Get out there and make stuff happen. Stop waiting More than anything, your successful friends have
FOR ALL. YOU’RE DESTINED FOR BIG for the right time because it’s never the right time left their loser friends behind. They’re no longer
THINGS, YOUNG SKYWALKER. to do anything. You’re in charge of your success, going to sit down and listen to people who have
and you’ve got to grab it by the curly ones. The no idea about anything. Your successful friends
HERE ARE 16 THINGS YOUR lottery is not going to make you have good luck avoid losers and treat them like they’re infected
and be rich; your mind is.
SUCCESSFUL FRIENDS HAVE GIVEN UP: with malaria.

18 HEALTHY MAGAZINE Healthy-Magazines.com


The only time your successful friends are willing “A Team” wisely. They see raw talent, and love
to hang out with a loser is when that person has to polish certain people into beautifully shining
committed to turning their life around, and they’re diamonds. Your successful friends want to 13. THEY’VE GIVEN UP ON
asking for help. Your successful friends believe in
helping others and sharing their advice.
create more leaders rather than be the sole
leader.
BEING SINGLE
Now to love: your successful friends have
Don’t let negative people tell you how the world Your successful friends can see through all the figured out that being single is a myth. Their
is supposed to be. Find out for your yourself. Grab imperfections someone might have, and notice partner is the one who supports them through
a piece of the map that guides your life from each the light that is desperately trying to shine all of the challenging times, and reinforces their
of your successful friends. Combine all of their through. They love to help people transform, successful nature. Your successful friends know
knowledge, and then stop consuming content like and they believe anyone can be successful. that they need a good man or woman to come
this. Then go out and execute on it. home to.
10. THEY’VE GIVEN UP
5. THEY’VE GIVEN UP ON NEGATIVE THOUGHTS
Your successful friends know that love is what
makes all of the madness of life worthwhile.
ON TIME WASTING “World War 3 is not being fought on the Rather than avoiding love or postponing it, they
Procrastinating is something your successful battlefield like prior wars; it’s being fought in make it their life mission to stop at nothing until
friends are really bad at. They have faith in what our own minds.” Your successful friends have they find it while they work away at their vision.
they can achieve and just get started on the goal. oodles of discipline when it comes to their
They treat life like every moment is precious, and minds. It’s the center of their universe, and they Being single is cool for about thirty seconds
they don’t want to waste a second of it. know that all success starts in this one place. until you’re an old wrinkly person sitting in
They train their mind every single day to avoid your chair and watching all the happy couples
When your successful friends are old and have the default response of the brain that tells us dance at the charity ball. You’ll have that
gray hair one day, they want to be proud of how negative things. sinking feeling that somehow you missed out.
they spent their time. Ideally, they want to have Somehow you got so busy with achieving that
changed the world in some significant way, and Rather than embrace their negative thoughts, you forgot what we were put on this planet to
for their legacy to last generations to come. your successful friends do everything they can do: Love.
to let these thoughts pass by like clouds in
When they enter a room, they want to be given a the sky. They’re an observer of their thoughts,
and they choose to focus on the rare positive
14. THEY’VE GIVEN UP ON
standing ovation for the way they have lived their
life. They are humbled by the gift of wisdom that thoughts that come into their consciousness. WEARING A MASK
they first saw, and then embraced with every cell Unlike the corporate politicians, your successful
in their body. 11. THEY’VE GIVEN UP ON BS friends have taken the mask away. They’re
happy to be vulnerable, and they share even
And by ‘BS’ we mean, ‘believing shenanigans.’
6. THEY’VE GIVEN UP Life is full of so much meaningless nonsense.
the most personal of stories. Being fake is the
ultimate crime to them, and letting who they
ONLY CONSUMING Your successful friends have made a conscious
are shine through is the only way they will live
choice to give up on buying into BS. Things that
Rather than consume YouTube videos all day long, their life.
don’t serve them, like the news, are eliminated
your successful friends have given up consuming from their schedule. Meetings for the sake of
for creating. They spend as much time as possible meetings are frowned upon. 15. THEY’VE GIVEN UP ON
doing the “doing” instead of sitting there watching
others have the success they’ve always dreamt of. People who only serve their own interest and
PEOPLE’S OPINIONS OF THEM
have disgustingly ugly egos are forgotten Your successful friends couldn’t give a rats
As a rule of thumb, spend more than 50% of your about, like last year’s bottom-of-the-ladder a$$ what anyone thinks about them. They’re
time creating and leave the rest of the time for football team. Being successful is centered not trying to impress anyone other than
consuming. around not letting BS get in your way. You’ve themselves. That’s why they’re not afraid to
got to sort through the dirt to find the golden have a go and fail.
7. THEY’VE GIVEN UP SELFISHNESS nugget tasks that make you fulfilled.
Your successful friends put their vision, family 16. THEY’VE GIVEN UP ON
Your BS tolerance has to be at an all-time low
and goals before everything else. They also are
for you to be successful. Don’t put up with your
GIVING UP
insanely focused on giving and serving others. Put
own BS and other people’s BS anymore. Make You’ve come a long way so far. The final thing
simply: life is not just all about them.
a change for the better and do what successful your successful friends have given up is giving
people do: make a habit of permanently up. They’ve figured out that you can’t work
8. THEY’VE GIVEN UP escaping it for the dream island called three months on something and then say, “I’m
WASTING THEIR MONEY “meaning.” Now that’s an island we should
all want to live on for the rest of our human
not getting enough traction and quit.”

Money is one of the key differences. Successful existence on this beautiful planet we take for Your successful friends are not quitters. They
people pay themselves first and invest a large granted. push through all of the struggle and pain to
amount of their income. They also never forget to earn the title of “successful.” It doesn’t come
make giving money a habit, even when they don’t
have much money to give. How much you give
12. THEY’VE GIVEN UP ON easy and what they do, more than any of the
tips I’ve mentioned above, is NEVER GIVE UP!
will determine how rich you become. BEING STUCK IN FAILURE Quitting is not an option, and they let their
“Failure is a cheap lesson in what’s not going to passion push through all the barriers. They’re
9. THEY’VE GIVEN UP ON make you successful.” Your successful friends insanely obsessed not to lose, and nothing
is going to stop them. Could you adopt this
NOT BELIEVING IN PEOPLE don’t let failure stop them; they use it to
become more. Failure allows your successful mindset and then go on to join your successful
You can’t build Rome if you don’t have people to friends to learn things they didn’t know. Failure friends on cloud nine where they all hang out
help with the workload. Your successful friends equals education rather than a negative after a day of winning at life? I believe you can.
believe in other people, and pick their experience that stops them in their tracks. Do you?

Facebook.com/HealthyMag SUMMER 2018 19


NUTRITION

HEALTH DRINKS:
WHAT SHOULD YOU BE DRINKING?
20 HEALTHY MAGAZINE Healthy-Magazines.com
With the stream of so many drinks like teas, kombucha, coconut water, fruit juices, smoothies, protein shakes, and flavored
waters, it’s confusing to know what is healthy and what isn’t. First and foremost, water is the best drink for you. Water is
cheap, accessible, and sugar and calorie free. It’s the perfect drink because it provides exactly what the body needs, restoring
lost fluids, quenching thirst and restoring hydration. However, if you’re like most people you like variety in your drinks. Here
are a few healthy drink options:

FRUIT INFUSED WATER: LEMON WATER: KALE JUICE:


If you are thirsty but need that Lemon water can provide some With its varied health benefits,
extra something to keep you vitamin C, potassium, and kale can’t help but be involved
satisfied, fruit infused water is magnesium. Lemon water boosts when discussing a contestants for
perfect for you. Infusing water with mood and energy levels, as well healthiest drink. The leafy green
fruits and herbs keeps you happy as your immune system (slightly). contains high amounts of iron (one
without the drawback of extra Some claim the drink improves of the most important nutrients for
calories, sugars and sweeteners. mental and digestive health, and your body), is low in calories, boosts
Before making your drink, be sure the high amounts of antioxidants heart health, detoxifies the body,
to wash your produce to remove help keep skin looking fresh. fights cancer, improves eye health
chemicals and pesticides. Softer Resist the temptation to dump and fights inflammation. Although
fruits like lemon, lime, and berries sugar into the lemon water. Once the leafy green may not be the
can be sliced thick or thin, but you drink lemon water without tastiest to some paletes, it serves a
harder fruits like apples need to be sugar a few times, you’ll find that great purpose!
cut thinly because they take longer it satisfies without the sugar.
to release flavors. You can also add
herbs such as: rosemary, ginger
root, mint and basil to release oils. CRANBERRY JUICE:
If you need some big flavors in
your beverages, you won’t be
KOMBUCHA: disappointed with cranberry
What is it? Kombucha is a juice. Cranberry juice is filled
fermented beverage containing with vitamin C, salicylic acid,
probiotics, antioxidants and and antioxidants. Cranberry
polyphenols (micronutrients). juice improves cardiovascular
The fermentation process creates health, dental health, and
large amounts of healthy bacteria bone health. Aside from
that support the immune system. providing you with nutrients,
Other benefits include: nutrient it also prevents urinary tract
absorption, decreased risk of infections, respiratory infections
developing allergies and diseases, and cancer. Watch out for added
body detoxing and increased sugar! Kale Juice Recipe
energy levels. Warning – not all
kombucha’s are created equal, so You’ll need: a juicer
be cautious when choosing. Some MILK:
kombucha’s may contain high Milk is rich in calcium, Ingredients:
amounts of sugar and/or a trace potassium, phosphorus, protein, 1 cup dinosaur kale
amounts of alcohol. riboflavin, Vitamins A, D, B-12, 1 cup red russian kale
and niacin. If you’re one with 1/2 medium cucumber
2 apples (honeycrisp or fuji)
TEA: allergies, soy milk is a great
option, it’s also packed with 1 lemon, peeled
Tea is filled with many health Vitamin D, protein and calcium. 1/2 inch ginger
benefits. Certain teas contain Because milk is high in calories,
antioxidants which help protect adults should limit their intake. Run all ingredients through a
your body from free radicals and juicer, chill, and serve. Some other
dangerous chemicals. Tea boosts Resources: draxe.com, today.com, ingredients to try to change it up
the immune system, decreases healthambition.com, organicfacts.com, include mint and coconut water.
the risk of cancer, soothes the foodmatters.com, harvard.edu
digestive system, and is a great
no-calorie alternative to water.
Top Herbal Teas to Try

NUMI HARNEY&SONS
TRADER JOE’S
HONEYBUSH: ROOIBOS:
RED REFRESH: An herb
Taken from a Hibiscus, rosehips,
flowering shrub indigenous to
lemongrass, South Africa,
in South Africa. peppermint, vanilla tasting,
orange peel, lemon and calming.
verbena, wild
cherry bark.

Facebook.com/HealthyMag SUMMER 2018 21


MAGAZINE

WRITTEN BY
C A ITLIN SC HILLE

22 HEALTHY MAGAZINE Healthy-Magazines.com


By this time of the year, many people have given up on their well-intentioned new
year’s resolutions to eat a healthier diet. Perhaps one reason for this failure is that PALEO DIET-
people aren’t quite sure what a healthy diet actually is. If you do a Google search of
“healthy diet,” millions of hits instantly appear. A quick skim of the results shows a lot Grade: B-
of different options—low sodium, the Mediterranean diet, low fat, gluten free, Paleo The Paleo diet wants you to eat like
diet—and the list goes on and on. How is anybody supposed to sort through all of the humans supposedly did thousands
information and figure out what diet is best? Let’s take a closer look at some popular of years ago. This diet includes eating
current diets. fruits, vegetables, nuts, and meat, and
completely outlaws grains, dairy, and
beans and peanuts. The Paleo diet is
simply not sustainable long-term for
most people. Most dieticians advise

WEIGHT WATCHERS- against completely cutting out otherwise


healthy foods such as whole grains, dairy,
and even beans and peanuts. Whole
Grade: D grains, dairy, and beans and peanuts are
The premise of the Weight Watchers program is that certain foods and their quantities all great for a healthy diet. By outlawing
are deemed to have a certain number of points, with program participants being allotted foods and making them “bad,” this diet
so many points in a day. Sure, this can teach first time participants what a proper can promote disordered eating habits and
portion of food looks like, but assigning points to foods can lead to obsessive calorie- an unhealthy obsession with food and
counting and a subsequent unhealthy relationship with food. From a health behavior body. However, those who follow this diet
standpoint, this diet promotes habits that can lead to a poor relationship with food do consume lots of fruits and vegetables,
and body. The program promotes itself as the “#1 Best Diet for Fast Weight Loss.” To be which is great for your health.
sustainable, weight loss should be slow. Any diet that promotes itself as a tool for quick
weight loss is a red flag. Furthermore, restricting how much food you eat, basically
starving yourself, often leads to future binge eating.

KETO DIET-
FLEXITARIAN DIET- Grade: C
The Keto diet is built to put your body
Grade: A- in a state where it’s burning dietary and
The Flexitarian Diet is a mostly vegetarian diet but meat is definitely okay. This diet stored body fat for energy, rather than
promotes eating lots of plant-based foods such as fruits, vegetables, whole grains, nuts, sugar, which is the more typical source
and beans. You don’t have to give up any foods though—the diet suggests that you start of fuel. This means you’re eating lots of
by having 2 of the 7 days of the week be “meatless.” This diet gets a great grade from fats and a moderate amount of proteins,
us because it promotes eating super healthy plant-based foods but doesn’t outlaw any and very little carbs. Entering ketosis (the
foods. It promotes a healthy balance and is a realistic long-term diet. It also doesn’t try state where your body is breaking down
to restrict portion sizes, and the goal of this diet is health, not weight-loss. fats instead of sugars) is not unhealthy,
and can lead to more weight loss than
other diets. We also like that the diet
focuses on finding and avoiding hidden
sources of sugar, and eating healthy
GLUTEN-FREE DIET- fats. But, the keto diet asks a lot of its
followers, especially with how few carbs
most plans allow, meaning it might not
Grade: C+ be a viable long-term solution for dietary
For those with gluten allergies, following a strict gluten-free diet is very important lifestyle. Also, some may experience
for health. However, among the population at large, there seems to be a big fatigue, difficulty thinking clearly, bad
misunderstanding about what gluten is. It’s just a grain protein and is not bad for you breath and blood sugar drops for the first
unless you have an allergy. Those who follow a gluten-free diet of their own volition may few weeks while the body is getting used
feel better just because by avoiding foods with gluten, they’re avoiding most junk food— to ketosis. Some medical professionals
pizza, chips, cookies, candy, etc. They may also see health benefits because they might warn that urine pH can become more
eat more fruits and vegetables, since these are food groups that are gluten free. However, acidic, increasing the risk of kidney
most dieticians would advise against completely cutting out healthy food groups (such stones. Lastly, whenever you cut out a
as whole grains!) if you don’t have an actual allergy. If you buy specialty gluten-free macronutrient, you may be missing out
items such as gluten-free bread, a gluten-free diet may be more expensive than a regular on micronutrients, so a multivitamin/
diet too. supplement may become necessary.

Out of these five popular diets, we most recommend the Flexitarian Diet. It promotes
a healthy diet without severely restricting portion sizes and without completely
eliminating any foods. It promotes health rather than weight loss.

Facebook.com/HealthyMag SUMMER 2018 23


WINNING THE
WEST
7
WRITTEN BY C AITLIN SCHILLE

PLACES WHEN WE DREAM OF VACATIONING WE USUALLY ENVISION


A MIRACULOUS BEACH, OUTDOOR ADVENTURES, AND
WEST OF THE THE STUNNING WONDERS OF THE WORLD. AND TIED TO
THESE DREAMS ARE SOME MENTAL ROADBLOCKS: FLYING
ROCKIES THAT ACROSS THE GLOBE WILL DRAIN THE BANK, WORK WON’T
WILL WIN LET YOU AND THE KIDS CAN’T COME. BLAST PAST THOSE
ROADBLOCKS WITH THESE SENSATIONAL VACATION
YOU OVER SPOTS WEST OF THE ROCKY MOUNTAINS, SEVEN PLACES
IN YOUR OWN COUNTRY THAT THE WHOLE WORLD
SHOULD SEE.

24 HEALTHY MAGAZINE Healthy-Magazines.com


1 Yosemite National Park, CA
You may have missed your chance last year to see the
impressive park when it temporarily closed its doors due the
government shutdown in 2013. However, 2014 will give way to
the 150th year of Yosemite National Park, which also gives way
to an incredible vacation spot. From the majestic mountains,
valley floor, world renowned Half-Dome, and not to mention
the brilliant waterfalls, you will find plenty to do and plenty to
see in this awe-inspiring trip.

“Yosemite Valley, to
me, is always a sunrise,
a glitter of green and
golden wonder in a vast
edifice of stone and
space.”
Ansel Adams

2
Lake Powell, UT & AZ
Grab your jet skis and boat as you gear up for a tour through the
crystal water and red rock of Lake Powell. Here you will find the
perfect getaway for your family as you water ski between some of
the world’s most beautiful scenery. Whether it be on a houseboat,
or just camping, you will find enough here to fill up your thrill tank
for the whole year.
Continued on next page>>>
Facebook.com/HealthyMag SUMMER 2018 25
Continued from previous page>>>
3
Central Coast, CA
Stretching from Ventura County (North of Los Angeles) all the way to Santa
Clara County (South of San Francisco) lies 350 miles of coastal beach towns
that hug the historic Highway 1. Four major regions including Ventura, Santa
Barbara, San Luis Obispo, and Monterey make up this dream vacation. Giving
you anything from sun and saltwater to ancient castles to legendary farmers
markets, you’ll find plenty to do as you glide the coast. End your trip in the north
with the spirited Santa Cruz. Here you’ll spend your days kayaking, zip-lining,
and touching sharks at the Seymour Marine Discovery Center. Central Coast, CA
lets you have it all, so don’t wait to live up your getaway dreams among these
staggering scenic cities.

Sedona, AZ 4
A beautiful town nestled in
red rock and surprisingly lush
greenery, Sedona is a place easily
remembered. Trails surrounding
the town wind along streams, and
5
provide a cool and rejuvenating
escape. Birds and butterflies
abound in certain seasons.

Three Sisters
Wilderness, OR
Sun Valley, ID
Want the Hollywood ski town without
the cost or lines? Enter Sun Valley, ID.
The outdoorsy feel in summer will
6 Western Oregon contains the frontier
landscape that gives the Western
United States its rich, wild, and beautiful
reputation. The Three Sisters (North,
South, and Middle) all rise above 10,000
blossom you into biking, rafting, hiking, feet, and create a breathtaking vista no
and eating back all those calories with matter which direction you’re seeing
delicious food. Moving into the winter them from. The protected area around
months will find you strapped to your them provides more than 250 miles of
skis as you glide down the mountains. trail through dense Douglas fir, hemlock,
You won’t miss a moment as you awe pine, alpine meadows and mountain
at the scenery and spend much needed lakes.
time getting that fresh air you’ve missed
all year.

SO PACK YOUR BAGS MY


FRIENDS, BECAUSE WITH

7
THESE TANTALIZING
TRIPS YOU ARE ABOUT TO
Olympic National HAVE THE VACATION OF
Park, WA YOUR LIFETIME. WHETHER
IT BE THAT RELAXING
Captivating forests, vast ecosystems and a
variety of amazing views and experiences WEEKEND OR THAT
make this a destination to dream about. It RUSHING ADVENTURE,
offers a million acres to explore, including
glacier-capped mountains, old-growth THE WEST IS CALLING,
evergreen rainforests, and incredible AND YOU MUST GO.
coastline.

26 HEALTHY MAGAZINE Healthy-Magazines.com


Facebook.com/HealthyMag SUMMER 2018 27
TIME TO GET READY FOR

WRITTEN BY JUDITH R A SB A ND

It’s been a long, cold winter with our feet stuffed


into socks and boots. It’s been easy to put off
a pedicure. But the barefoot season is on its
way, with potential for major impact on your
foot health. So, it’s time to make time for good
foot care to make the most of open-toed shoes,
sandals, and even bare feet.

As your feet come out from hibernation, a


pedicure is sure to be needed. If planning to
get a professional pedicure, check out locations.
Make sure you know the place is clean and
reputable. While a pedicure makes your feet
look more attractive, it also helps clean and
remove dead skin cells. If you have cracked
heels or blisters, delay a pedicure until the
skin is healed. If deeply cracked where you
can see dried blood, treat the heel with an
antibiotic cream and cover with a band-aid.
These foot problems make way for nail fungus,
wart viruses, and serious bacterial
infections. Avoid any “specials”
that draw dozens more clients
and germs into the salon. Don’t
shave or wax your legs before
your appointment, as hair
removal can cause microscopic
cuts that increase your
vulnerability to infection.

A professional pedicure is
often thought to be the
ultimate luxury, but if the
price breaks the bank, you
can beat the cost, enjoy
the benefits of a great
pedicure, and get your
feet summer-ready with
a little know-how of your
own.

28 HEALTHY MAGAZINE
UTAH Healthy-Magazines.com
Healthy-Utah.com
1. Remove old nail polish with a cotton ball saturated in oil-base
polish remover.

2. Soak your feet in a basin of warm, sudsy water for 10 to 15


minutes. To save on soaking time, plan your pedicure to follow
your bath.

3. Lather your feet with soap and scrub them with a pedicure
brush, loofah sponge or a well-napped washcloth. Rub the rough
or calloused areas of your feet with a pumice stone to remove
hardened dry skin. Your heels tend to feel the hardest and most
“sand-papery.” Repeat the process every week for smoother, softer
feet.

4. Gently dig any dirt out from under your toenails with an orange
stick.

5. Rinse your feet with warm running water and dry with a brisk
rubbing action to further remove dead dry skin.

6. Clip or cut your toenails now, while they’re still soft. Cut them
straight across—following the general shape of your toe. To prevent
ingrown toenails, do not cut around and into the corners of your
toenails. To keep toenails from snagging your stockings, yet protect
the tender ends of your toes, trim nails just slightly shorter than
your toes. You may want to leave them just slightly longer during
sandal season for a more festive look, then cut back come winter.

7. Smooth any rough edges with an emery board or diamond In just about the time you took to apply
file. Round the corners just slightly so they won’t irritate the skin toenail polish, the second you step on the
around them as nails grow. File in one direction toward the center beach the sand wears down the shine. No
and don’t file down into the corners. If your nails are heavily matter. After you’ve showered and dried
ridged, smooth them with the fine grain side of an emery yourself, just apply another layer of clear coat
board. to your toenails. Instant shine.

8. Apply cuticle remover, cuticle or petroleum jelly and When headed outdoors, don’t forget that
wait a few moments for the cuticle to soften. Gently push feet can get sunburned too. Apply or spray
back the cuticles with an orange stick. Clean away any the tops of your feet, including toenails, with
excess or loose skin and under your toenails. Clip any sunscreen to protect them from damaging UV
hangnails, but do not clip or cut into cuticles unless they rays.
are ragged or torn.
Walking barefoot in the soft, fresh green
9. Scrub your feet once more to remove cuticle cream and grass or on a sandy beach may be one of the
any remaining dead skin. great joys of the summer, but be careful to
10. Dry your feet thoroughly, particularly between your toes, avoid nails, glass, or splinters, and standing
since bacteria thrive in a warm, damp environment. water. Fight the urge to walk barefoot around
public pools, showers, changing rooms, and
11. Rub or massage a thick lotion, cream, or petroleum jelly bathrooms, known to be breeding grounds for
into your feet and around your cuticles. Using a cotton gross germs and fungus. This is where you
swab, gently push the cuticles back, as before. Wipe excess wear flip-flops.
cream off your toenails with a tissue dipped in polish
remover. Wear secure water shoes on rocky shorelines
to prevent cuts. Always wash your feet after
12. If you like, buff your toenails with a chamois-covered going barefoot, including between your toes.
buffer to smooth the nails, stimulate circulation, growth, This includes after swimming in a lake or
and a healthy shine. Buff in one direction only, for about river. Dry your feet thoroughly and apply
one minute. lotion. Apply additional lotion before going to
bed. If you like, use a lotion with circulation-
13. Then sit or lie down with your feet propped up for 10 boosting peppermint, rosemary, pine oil, or
minutes. It’s sheer heaven. camphor. Keep your feet clean and healthy,
and they’ll be beautiful all season.
14. If you plan to polish, place cotton balls or small foam-
rubber sponges between your toes to separate and prevent
toes from smudging the polish. You may, instead, twist a
tissue and weave it in and out between your toes. Judith Rasband MS AICI CIM is CEO of the Conselle
Institute of Image Management (Conselle.
15. Apply a clear basecoat, two coats of colored nail enamel and com), residing in Orem, Utah. She works with the
a clear topcoat. Brush each coat on with three strokes—the first influence and expressive effects of dress and image
down the center followed by one on either side. Make sure that on wellness and successful living.
each coat is dry before you apply the next and completely dry
before you put on shoes or sandals. Email judith@conselle.com

Facebook.com/HealthyMag SUMMER 2018 29


Travel
WHERE TO GO, WHAT TO DO
TEN PLACES TO TRAVEL THAT YOU MAY
NOT HAVE CONSIDERED.

LA PAZ, BOLIVIA
T H E D R AW:
• Stunning landscapes

Take the Traveler’s •




Colorful culture
Urban energy
Archeological landmarks
Oath “I will experience a T H I N G S TO S E E :

new culture, a new food, • Valle de la Luna


• Calle Jaen

and a new landscape • Lake Titicaca

W H E R E TO E AT:
every year.” •

La Espinita
Pronto
• Sumaq Mikhuy
• La Casona
• Mercado Uruguay

30 HEALTHY MAGAZINE Healthy-Magazines.com


MARRAKESH, MOROCCO HAMBURG, GERMANY ZANZIBAR, TANZANIA
T H E D R AW: T H E D R AW: T H E D R AW:
• Unique experience • Ancient heritage • Fascinating blend of cultures
• Ancient origins • Engaging city scene • Unique food
• Artistic architecture • Seaport feel
T H I N G S TO S E E :
T H I N G S TO S E E : T H I N G S TO S E E : • Darajani Market
• Bahia Palace • Nikolaifleet Canal • Menai Bay
• The markets and bazaars • Elbphilharmonie Concert Hall • House of Wonders
• The Atlas Mountains • Chocoversum • Stone Town

W H AT TO E AT: W H E R E TO E AT: W H AT TO E AT:


• Jamaa el Fna Square • Fillet of Soul • Biryani
• Orange juice (orange trees are • Seven Seas • Octopus Curry
everywhere) • Ti Breizh
• Mess

KOH SAMUI, THAILAND


T H E D R AW:
• Tropical escape
Kyoto, Japan
• Amazing landscapes
• Interesting culture
W H E R E TO E AT: T H E D R AW: T H I N G S TO S E E : W H E R E TO E AT:
• More relaxed than typical beach
vacations • La Espinita • Ancient shrines, • Fushimi Inari Taisha • Nishiki Market
• Economical temples • Enryaku-ji complex • Kaiten Sushi
• Pronto
• Peaceful gardens • The Kyoto Imperial Palace • Honke Owariya
• Sumaq Mikhuy
T H I N G S TO S E E : • Experience traditional • Arashiyama Bamboo Grove • Shabu Shabu
• Tree Tops culture
• Ang Thong National Marine Park • Ginkakuji • Orenopan Okumura
• Big Buddha • Daigoji Temple Karasuma
• Namuang Waterfall
• Bophut’s Fishermans Village

Facebook.com/HealthyMag SUMMER 2018 31


PRAGUE
CZECH REPUBLIC
T H E D R AW: T H I N G S TO S E E : W H AT TO E AT:
• Stunning architecture • St. Vitus Cathedral • La Degustation Bohême
• World class food • The Astronomical Clock at the Old Bourgeoise
Town Hall Tower • Trdelník (Chimney Cake)
• Prague Castle • Cafe Louvre
• Perníčkův sen (gingerbread)

GOA, INDIA ZHOUZHUANG, CHINA LYON, FRANCE


T H E D R AW: T H E D R AW:
T H E D R AW:
• Unique beach experience • Incredible food
• Charming water village
• Relaxed, peaceful • Green, lush, mountainous land
• Quiet retreat
T H I N G S TO S E E : T H I N G S TO S E E :
T H I N G S TO S E E :
• Panaji • Basilica of Notre Dame de Fourviere
• The Double Bridge)
• Spice Farms • Museum of Fine Arts of Lyon
• Shen’s House
• Arambol • Les Halles de Lyon Paul Bocuse
• Tongli village
• Mellow Mandrem
W H AT TO E AT: W H E R E TO E AT:
W H AT TO E AT:
• Shelled Freshwater Shrimp • L’Auberge du Pont de Collonges
• Xec-xec • La Mère Brazier
• Minced Eel
• Nia’s Restaurant, St. Inez • Café Des Fédérations
• Pork Shanks
• Branco’s • Au Petit Bouchon Chez Georges

32 HEALTHY MAGAZINE Healthy-Magazines.com


Facebook.com/HealthyMag SUMMER 2018 33
WELLNESS

MORE THAN A
HEADACHE
MIGRAINE
FACTS
Migraine is the
3RD MOST PREVALENT WRITTEN BY
KRISTA BOWEN
illness in the world.

Migraine is the

Understanding migraines
6TH MOST DISABLING
illness in the world.

and the modern state of


NEARLY 1 IN 4
U.S. households includes

treatment
someone with migraine.

When a migraine strikes it can be disorienting and excruciating. Light, sound and
smells become your enemy. The throbbing pain hurts so bad you want to cry, but you
know that will only make things worse. This is not just a bad headache.
12% OF THE POPULATION
– including children – “Migraine is a neurological disease with extremely incapacitating neurological
suffers from migraine. symptoms,” according to the Migraine Research Foundation, “It’s typically a severe
throbbing recurring pain, usually on one side of the head.”

But in about 1/3 of attacks, the foundation website says, both sides are affected.
Common symptoms include visual disturbances, nausea, vomiting, dizziness,
extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the
extremities or face. All in all, it’s an awful experience that 38 million Americans go
Out of the 38 million through.
Americans who suffer
from migraine, Migraines are often hereditary, but it goes beyond genetics and is also linked to nerve
pathways, brain chemicals and environmental factors. For women, there can also
28 MILLION ARE WOMEN. be a link to levels of estrogen, and so frequency of migraines can increase around
menstruation.
Migraineurs are from
Migraines affect each individual differently, and can range in frequency and intensity.
2.2 to 4.0 times more
In fact, not only does it vary from person to person, but it also varies from migraine
likely to have major
to migraine. One migraine may produce throbbing and slight nausea, the next may be
DEPRESSIVE DISORDER. debilitating with aura (a visual disturbance) and vomiting. That is part of the reason it
is a difficult disease to treat.

source: migraineresearchfoundation.org

34 HEALTHY MAGAZINE Healthy-Magazines.com


Triggers
Triggers are factors that can set off a migraine. They are not the root cause of migraines, Treatments On
the Horizon
but can spur them on. Keeping track of which triggers affect you can help you make
changes that could help reduce the frequency or intensity of migraines.

Many doctors recommend keeping a migraine diary to track what factors that may affect Specialists are developing new
you. Effective dairies include noting the duration, symptoms and all the possible factors ways of treating migraines as
surrounding your migraine. The Migraine Research Foundation lists possible triggers as: they learn more about how
migraines affect the brain.
Lifestyle Triggers: changes in sleep patterns, fasting, skipping meals, dehydration,
alcohol, over-exertion, exercise, stress. Single-pulse TMS (for
transcranial magnetic
stimulation) and the Cefaly
Environmental Triggers: strong smells, bright or flickering lights, smoke/pollution,
t-SNS (for transcutaneous
altitude, air pressure, and motion sickness.
supraorbital neurostimulation),
transmit magnetic or electrical
Weather-related Triggers: humidity (both high and low), sudden or big changes in energy to nerves through the
temperature, changes in barometric pressure, or bright sunlight. skull to the brain to help treat
and possibly prevent migraines.
Hormonal Triggers: changes in hormone levels, pregnancy, menstruation, menopause, These can be handheld devices
hormone replacement therapy, oral contraceptives. or headbands that can allow
treatments at home.
Medication Triggers: overuse of pain medications (both over-the-counter and
prescription), oral contraceptives, medication side-effects. CGRP is a small protein that
acts as a neurotransmitter (a
Food Triggers: Strong scientific evidence linking migraine to specific foods is lacking. If chemical messenger) that is
they’re present, food triggers differ among individuals, and specific foods may become found throughout the brain and
triggers only when combined with other triggers. These foods and additives are often body and is highly prevalent
named as common triggers: artificial sweeteners, MSG (a flavor enhancer in many in the trigeminal system, the
processed foods), nitrates (cured meats), and tyramines (fermented foods, aged cheeses, sensory nerves that supply the
freshly baked yeast bread and cake), alcohol (especially red wine and beer), caffeine. head and neck. Researchers
discovered CGRP is found in
high levels in migraine sufferers
during an attack, providing a
Treatments new target for pharmaceutical
drugs to focus on. There are
There are many options to help ease migraines, but you need to find the treatment that currently four anti-CGRP
works best for you and your lifestyle. There are acute treatments that use over-the- treatments in phase III clinical
counter drugs to treat your migraine when you start to have symptoms. If you want to trials.
help lessen the frequency of your migraines there are preventive treatments that use
prescription drugs. Ketamine is a medicine
increasingly given to treat
For those who wish to avoid drugs or to supplement their drug treatments, there depression and chronic pain,
are complementary treatments that use non-drug techniques such as meditation, including migraines. Ketamine
acupuncture, biofeedback, yoga or tai chi, chiropractic methods, or other naturopathic clinics are beginning to pop up
methods. around the country. Originally
an anesthetic, and commonly
Many physicians also recommend lifestyle changes as a form of complementary therapy. used as a party drug, new
This can include increasing water intake to prevent dehydration, regulating a consistent research hails ketamine as an
sleep schedule, and exercising regularly. effective alternative to chronic
pain and depression treatments
A non-drug approach could be a good choice because: that don’t work. It doesn’t
function by correcting chemical
You have allergies to drugs imbalances as antidepressants
You can avoid side-effects or addictions might, but works to improve
You are pregnant or trying to become pregnant neural connections, or brain
It may aggravate another condition you have plasticity. Ketamine isn’t for
Drugs have proven ineffective for you everyone, however, as it can
Non-drug treatments are mostly low-cost or free lead to hallucinations and wild
Non-drug treatments can be used to supplement drug treatments emotional side effects.

source: www.migraineresearchfoundation.org, www.americanmigrainefoundation.org Sources: www.Nytimes.com,


www.neurologyadvisor.com,
www.migraine.com, asahq.com

Facebook.com/HealthyMag SUMMER 2018 35


WELLNESS

A Critical Piece
in the Puzzle of
The High Cost of Medication Healthcare Reform
One of President Trump’s chief campaign promises was an oath to repeal the Affordable
Care Act, or Obamacare. This has proven to be a greater struggle than the President perhaps
anticipated, and this struggle has re-opened the wider debate over healthcare in our country.
One of the central themes in the healthcare debate is the cost of prescription drugs— according
to a recent Harvard Medical School study, paying for prescription medication makes up almost
one-fifth of what a person spends on healthcare. To quote President Trump, that’s huge. And
prices are rising at a rate that makes prescription medication increasingly inaccessible for the WRITTEN BY
average American. According to the AARP, drug prices increased an average of 208% from 2008 C A ITLIN SC HILLE, MPH
to 2016— and incomes certainly did not increase at a comparable rate.

Let’s take a closer look at some of the explanations about why prescription drugs are so expensive.

1. INCENTIVE. There is often no incentive for programs and companies to prescribe a generic
alternative over the more expensive brand name drug. According to the law that established
Medicaid, it has to cover any and all drugs approved by the Food and Drug Administration
(FDA), even if a cheaper, but equally effective drug is available. Let’s say you work at a
pharmacy and you have the option to prescribe a more expensive drug or a less expensive
drug. To make better numbers for your pharmacy and make more money for your company,
you’ll prescribe the more expensive drug. And why wouldn’t you? We can’t rely on personal
altruism to be the incentive.

2. MONOPOLY. There are government-protected monopolies on certain drugs. This prevents


less expensive generic drugs from being available, forcing consumers to pay out for the big-
name drug with the hugely inflated price. Why is it so bad to have only one drug available?

1/
When there’s no competition, manufacturers are free to hike up the prices as far as they
wish— hence, a monopoly. Brand name drug prices are cut almost in half once two generic
alternatives are available and cut to a third once five generic alternatives are available. While

5
some argue for more government regulation on the pharmaceutical industry, this is an area
where some free-market competition would do some good.

3. TIME. Drug patents can take several years to get approved, meaning that a pharmaceutical
company must wait several years before it can even begin selling a medication and making
money.

4. EXPENSE. Research and development in creating a new drug is usually a massively


expensive and lengthy process, and yes, this absolutely contributes to the high cost of
prescription drugs, as the cost of the drug can be a reflection of the time and money that
was involved in creating the drug. However, drug development is sometimes funded by
government grants from the National Institutes of Health (NIH). Additionally, 9 out of the 10
largest pharmaceutical companies in the U.S. spend more money on marketing than they
Paying for
do on research and development, casting skepticism on research and development as the
scapegoat for high drug prices.
prescription
So what can be done to make prescription medication more financially accessible to the average medication makes
American? The four brief explanations above are the tip of the iceberg when it comes to the
complicated web of the pharmaceutical industry and the resulting high drug prices, illustrating
up almost one-
that there is no simple reform or straightforward solution to the problem. Rather, perhaps
there are smaller reforms and smaller partial solutions that can chip away at this mountain of
fifth of what a
a problem. Programs like Medicare and Medicaid could be required to use a generic alternative
if it is available, rather than allowing profit-driven pharmacies to prescribe the highest-cost
person spends on
medication. NIH-funded grants for drug development could have contingencies about eventual
drug pricing. The patent approval system could be streamlined. We could fight for reform to end
healthcare.
government-protected monopolies in certain drugs, which would allow generic alternatives to be
introduced to the market, lowering prices. From an upstream, public health prevention approach, Source: Harvard Medical School
health education and health promotion campaigns could focus on lifestyle factors to prevent
chronic conditions that often cause people to become dependent on a long-term prescription
medication. Sources: BBC, jamanetwork.com, time.com, www.aarp.org

36 HEALTHY MAGAZINE Healthy-Magazines.com


Will Eating
Bacon
Really Kill Me?
A Look at Understanding Health WRITTEN BY

Information in the News C A ITLIN SC HILLE

PERHAPS YOU REMEMBER reader with a clear understanding of


what they should or shouldn’t do.
THE NOW-INFAMOUS The next mistake in the reporting of
“BACON STUDY” THAT the “bacon study” was in the headlines.
Like I said above, the language about
WAS RELEASED ALMOST red meat was cautious while the
language about processed meat was
TWO YEARS AGO BY THE more straightforward about its dangers.
Even with that being said, the headlines
INTERNATIONAL AGENCY that came out reporting on this study
FOR RESEARCH ON completely sensationalized the risk of
eating processed meat. Based on the more exercise- but does just taking the stairs
CANCER (IARC), A BRANCH headlines, you would’ve thought eating really reduce your risk of a heart attack by
a slice of bacon was a near-guaranteed 75%? In these situations, it’s helpful to think
OF THE WORLD HEALTH cancer death sentence. about associated behaviors- let’s think about
the associated behaviors of someone who
ORGANIZATION (WHO). Here are some things to keep in mind to
help you make sense of health news: takes the stairs. Someone who consciously
chooses to take the stairs is more likely to
Try to go to the original sources- in the be an overall health-conscious person- so a
Parts of the official report used cautious case of the “bacon study”, it would be stair-taker is probably more likely to seek out
language, stating that consumption wise to read the original IARC release other types of exercise, to visit their doctor
of red meat is “probably carcinogenic rather than sensationalized articles for a yearly check-up, and to try to eat a
to humans” and that this conclusion that are likely written by reporters healthy diet.
is “based on limited evidence.” Other who don’t have backgrounds in health
parts of the official report used more communication or science. • Put numbers in perspective.
straightforward language in regard to
Keep in mind some important word A lone number means nothing. Always
processed meat, stating that processed
differences: look for a reference point for a number.
meat has “sufficient evidence” that “the
Remember in 2009 when newscasters were
consumption of processed meat causes
• Association vs. cause reporting that swine flu had killed 1,500
colorectal cancer”. The report then does
Just because two things are “associated” does people? This number sounded like a lot, and
more to confuse readers by stating
not mean one causes another. certainly any death is tragic and worrisome,
that “at the same time, red meat has
but to put that number in perspective,
nutritional value.”
• Probably causes vs. does cause around 36,000 people in the U.S. die every
This report caused problems in several year from the regular flu. 1,500 doesn’t
ways and made itself an excellent case There’s a big difference between a known
sound so epidemically terrifying when put in
study for how health information and cause and a probable cause in terms of how
perspective.
health news gets sensationalized and much evidence there is to back that claim up.
misinterpreted by both writers and • Remember that news articles are
readers. Sources: https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf
intended to scare you so that you
The average reader would be left keep reading
wondering if they should or should not
avoid eating red meat. It is “probably • Think about associated behaviors:
carcinogenic to humans,” but it also has
For example, you might come across a study
nutritional value. What am I supposed
that says something along the lines of “people
to do? Too often, health information in
who take the stairs instead of the elevator
the news is presented without any clear
are 75% less likely to die of a heart attack”. It’s
conclusions or clear directions. A good
true that it’s a great idea to take the stairs for
health news article should leave the

Facebook.com/HealthyMag SUMMER 2018 37


IT’S A DAY OF REST, A DAY OFF, A PLAY

Ta k i n g
DAY, A SLOW DAY, A DIFFERENT KIND
OF DAY FOR EACH PERSON. SUNDAY
CAN BE A VITAL DAY TO RECHARGE,

B a ck
BUT IT’S EASY TO SQUANDER.

Sunday
WRITTEN BY
MIC HA EL RIC HARDSON

The 1/7 rule


We’ve all wasted a Sunday before, and admittedly, it
can be nice. Doing nothing is important, but how you
do nothing affects your ability to recharge. In fact,
doing something productive on Sunday for part
of the day is key to doing nothing the rest of the
Some
day, and feeling good about it. And when Monday
comes, you’ll be glad you dedicated part of Sunday PREPARE A HEALTHY MEAL OR
SNACKS FOR THE WEEK
Wisdom
Sunday to all or some of the six items below. I’m
not sure who said it, but it’s true: a Sunday well Cooking can help slow things down,
spent brings a week of content. and nutritious food leads to a better
functioning body. Cooking during the
“...millions long for immortality week can be stressful, but Sunday kitchens
Try the 1/7 rule. Sunday is one day in seven. who don’t know what to do with are liberating. Decrease the cooking stress
If you use 1/7 of your Sunday effectively, the themselves on a rainy Sunday during the week by preparing meals on
day will be rejuvenating, and your week will Sunday and freezing them.
afternoon.”
go better.
-Susan Ertz OUTFIT PLANNING
Check out the weather for the next five days,
and choose a few outfits for the week. Beware,
The 1/7 Rule: Things to Do For a 1/7 “Sunday is the golden clasp that this may lead to doing laundry.

binds together the volume of the


of Your Sunday week.”
GO OUTSIDE
Spend two hours on Sunday (1/7 of the It doesn’t have to be a hike or an intense bike ride
day) on some or all of these things. -Henry Wadsworth Longfellow or exercise at all, really. Just find some trees, grass,
and flowers! Research suggests that exposure to
10 MINUTES OF INTROSPECTION green space restores our capacity to pay attention,
along with many other benefits.
We get caught up in jobs and social “Do not let Sunday be taken from
lives so much that we often fail to do you. If your soul has no Sunday, it PICK A ROOM, AND CLEAN IT
any self-assessment, physically or becomes an orphan.”
mentally. Introspection is vital to self- The weight of a work week is somehow lighter when
improvement, and self-care. -Albert Schweitzer your living space is organized and clutter-free.

AVOID EMAIL
Why look at emails that bring
Monday closer than it needs to “Sunday. Take it slow and give
be? Likely, you won’t respond to your soul a chance to catch up 3 Ways To Waste Your Sunday
or act on emails on Sunday, so with your body.” gg Sleep until you’re hungry, eat until you’re
just don’t open them, and turn
off email notifications on your -Anon. sleepy.
phone. gg Social media bonanza
gg Mediocre tv show marathons

38 HEALTHY MAGAZINE Healthy-Magazines.com


WELLNESS

Let’s Chat About

Sources: www.plannedparenthood.org/learn/stds-hiv-safer-sex/herpes
Herpes

www.cdc.gov/std/herpes/stdfact-herpes.htm
W R I T T EN BY
H E A LT H Y M AG A Z I N E S TAFF

LET’S TAKE A WALK BACK TO JUNIOR HIGH SCHOOL AND DO A REFRESHER COURSE ON HERPES.
H E R E A R E S O M E FA C T S A B O U T H E R P E S :

IS HERPES A VIRUS OR A BACTERIA? WHY SHOULD I TREAT MY HERPES IF IT’S NOT


Herpes is a virus. Viruses are smaller than bacteria and need a
living host to survive- such as your body.
DANGEROUS?
The sores, or “flare ups”, that happen with herpes can cause
breaks in the skin, and breaks in the skin can increase your risk
WHERE CAN HERPES AFFECT ME? of HIV infection. So, it’s really important to treat your herpes and
minimize the risk of other infections.
Herpes causes sores in two places on your body- your genitals
and/or your mouth.
HOW CAN I PREVENT MYSELF FROM GETTING
HOW MANY PEOPLE HAVE HERPES? HERPES?
Herpes is really common- about 50% of Americans have herpes Avoid sexual contact with someone known to be infected by
of the mouth, and about 15% of Americans have herpes of the herpes. Limit number of sexual contact partners; it is a safe idea
genitals. So don’t be embarrassed if you have herpes. You probably to be in a mutually monogamous relationship with a partner
know someone who has it too. who you know is not infected with herpes or other sexually
transmitted diseases. Use latex condoms correctly when you do
have sex.
HOW IS HERPES SPREAD?
It’s spread through person contact, meaning skin-to-skin contact
with the infected areas. This means that vaginal sex, oral sex, WHAT DO I DO IF I THINK I MIGHT HAVE
kissing (even casual kissing like a quick peck) etc. can cause the
spread of herpes. If you touch an infected area and then touch HERPES?
someone else without washing your hands first, you can spread Go to your doctor! He or she can diagnose you if you do, in fact,
herpes to that person. have herpes, and he or she can prescribe appropriate medication.
Your doctor will also have information on how to prevent
spreading herpes to any future partners.
IS HERPES DANGEROUS OR FATAL?
Luckily, herpes itself isn’t terribly dangerous- you won’t die from
herpes or get gravely ill from herpes. However, herpes can cause IS HERPES CURABLE?
significant discomfort and pain. No, but there are medications that can prevent or minimize
“flare-ups.” These medications also make it less likely that you will
spread herpes to someone else.

Facebook.com/HealthyMag SUMMER 2018 39


FOOD

STREET FOOD–STYLE
Thai Basil Beef

SERVES:

PHOTO CREDIT:
BRILYNN FERGUSON

40 HEALTHY MAGAZINE Healthy-Magazines.com


Pad gra prao is one of
Thailand’s most beloved
street foods. This dish
is so good because of
the Thai basil, which
gives it a peppery kick.
It’s a household
favorite that
always delivers. Courtesy of The Edgy Veg: 138
Carnivore Approved Recipes by
Candice Hutchings and James Aita
© 2017 www.robertrose.ca Available
where books are sold.

YOU’LL NEED:
FOOD
PROCESSOR

INGREDIENTS DIRECTIONS
Rice 1. Rice: In a large saucepan, combine rice and water. Bring to a boil over high
1 cup jasmine rice, rinsed heat. Immediately reduce heat to low, cover with a tight-fitting lid and simmer
1-1/2 cups water for 15 minutes, until all the liquid has been absorbed. Remove from heat and let
stand, covered, while you prepare the recipe. Use a fork to fluff up the rice when
ready to serve.
Basil Beef
7 garlic cloves, peeled 2. Basil Beef: In a food processor, combine garlic, red
1 red bell pepper, chopped pepper, red Thai chiles and shallots; pulse until a coarse paste forms.
2 red Thai chiles, halved and seeded
3 large shallots, roughly chopped 3. In a large skillet, heat coconut oil over medium-high heat. Add paste and cook,
3 tbsp coconut oil stirring, for about 3 minutes, until fragrant.
3 tbsp water
1/4 cup tamari (approx.) 4. In a small bowl, whisk together water, 1/4 cup tamari, coconut sugar, 2 tbsp
1 tsp coconut sugar mirin and vegan Worcestershire. Set aside.
2 tbsp mirin (approx.)
3 tbsp vegan Worcestershire 5. Add veggie ground round to skillet and cook, breaking, up with a wooden
2 lbs veggie ground round spoon. Add tamari mixture and cook, stirring occasionally, for about 20 minutes,
Sea salt until veggie ground round is steaming and heated through. Make sure to check
1 cup packed fresh Thai basil leaves the amount of liquid in the skillet: if it gets too dry, add a little bit of water. You
do not want this to be dry. Add more tamari or mirin to taste.
Serving Sauce
3 garlic cloves, minced 6. Serving Sauce: In a small bowl, whisk together garlic, red Thai chiles, mirin,
3 red Thai chiles, sliced tamari, lime juice and basil leaves.
2 tbsp mirin
1/3 cup tamari 7. Once the veggie ground round is heated through, add 1 cup basil leaves. Cover
6 tbsp freshly squeezed lime juice to wilt the basil quickly, about 2 minutes, max.
5 fresh Thai basil leaves, roughly chopped
1/4 cup sliced cucumber 8. Serve over rice with a side of cucumber slices and a tiny bowl of serving sauce.

Facebook.com/HealthyMag SUMMER 2018 41


42 HEALTHY MAGAZINE Healthy-Magazines.com
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44 HEALTHY MAGAZINE Healthy-Magazines.com
Facebook.com/HealthyMag SUMMER 2018 45
WELLNESS

TALKING TO KIDS ABOUT

TERRORISM WRITTEN B Y
MIC HAEL R ICHA R D SO N

After 9/11, my wife said she would


struggle to go to sleep at night, because
Here are some basic guidelines for parents:
of the airplanes flying overhead. Just a
young girl, she was scared they were • Don’t just ignore it. If kids have questions, they’ll find
flying toward her house to hurt her answers on the playground if you don’t step in.
family. • If you are rattled, don’t talk to your child until you have things
under control yourself. Children are terrified by a scared parent.
Terrorism is a dark plague that makes • Find out what your children know. It may help to have separate
the world seem colder, and that makes conversations with children of differing ages.
everyone feel threatened. Parents want • Be reassuring. Remember that the most important thing for a
to shield their children from gruesome young child is to feel safe. They also want to know their family
violence, and help them retain a bright is safe.
outlook on the world around them. • Help kids think about the future. Keep routines going.
But chances are your children have • There’s no need to include gruesome details
been exposed in some way to news of • Let the child cope in his own way, even if there is some
the many terrorist attacks that have misunderstanding.
happened recently. Naturally, children • Some children will not be bothered by terrorist attacks in
have questions, and parents need to distant lands, which is fine. There is no need to make them
provide answers and reassurance of scared or concerned.
safety.

Middle school: High school:


Preschool: Elementary age:
Find out how they
Answer questions, Let the child lead Don’t assume they
will understand feel, and what
but there is no the discussion.
everything. Initi- their opinions are.
need to elaborate
and give details. ate a discussion.

46 HEALTHY MAGAZINE Healthy-Magazines.com


QUESTIONS CHILDREN ASK
And some ideas for answers

“Why did they do that?” “Could that happen here?”


Terrorists think that the way some people live is wrong, I don’t think it will. Things like this are very rare. And
so they try to hurt those people, and make them feel if something does happen, we have lot’s good people to
scared. This is not right. Other people don’t have healthy protect us, like policemen, soldiers, and firefighters.
brains, and they do bad things because their minds don’t
work properly.

“Why would they hurt people who “Why did they kill themselves
didn’t do anything to them?” afterward?”
Some people believe they are doing something good by
Terrorists hurt regular people because they hope it will hurting others, and that they will get rewarded in heaven.
make everyone scared. They want people to pay attention But they are wrong. Other people just don’t want to go to
to them and what they believe. But that is a very wrong jail, and would rather die.
thing to do.

“How do they decide who they “Will the terrorists come back?”
want to hurt?” This could happen again, but things like this don’t happen
very often. The police are adding more security to make
That is hard to say. We don’t always know why they pick sure it doesn’t happen again.
the people and places they do. Sometimes they want to just
hurt as many people as possible, which is very evil.

“I’m
scared”
Yes, that was a scary thing that
happened. But we have lot’s of
people to keep us safe, and I will
always be watching out for you.

Facebook.com/HealthyMag SUMMER 2018 47


Fitness MANY WANT TO KNOW THE EXACT FORMULA TO BUILD
MUSCLE AND BURN FAT TO HAVE THAT BEACH BODY.
IF YOU ARE LOOKING TO ADD MUSCLE AND LOSE BODY
FAT, THE MOST EFFECTIVE PATH IS HAVING A SOLID AND
BALANCED STRENGTH TRAINING, NUTRITION AND CARDIO
IT’S VACATION SEASON PLAN. HERE ARE SOME SIMPLE TIPS TO START OFF WITH.

Building a
You’ve had your trip booked since the
holidays. That means you’re probably

BEACH
wanting to look your best in your bathing
suit. If you’re like most of us, you’ve waited
until the last minute, and now we play head
games with ourselves. I’m going to share
a few tips to make sure you don’t let this
happen every year.

START EARLY: The fact is, beach bodies are


made in the winter. You need the proper time
to take unwanted weight off in a healthy way.

BODY
Make goals of 1-2 pounds/week. It is unhealthy
to crash diet. You’ll burn your muscle and crash
your metabolism, sabotaging yourself in the
long run.

MUSCLE IS SEXY: Focus highly on resistance


training, lightly on cardio, and highly on good
nutrition. Building muscle will make it easier
and easier to get to your goal each year. Don’t
worry about getting bulky. The rule of thumb
is for every 5 pounds of muscle you gain, you
burn an additional 100 calories per day.

DON’T BE SO HARD ON YOURSELF: Never


force yourself to workout 7 days a week for 2
hours. You’ll burn yourself out, and then you’ll
never want to see a gym until your next trip.
Find balance and pace. Stay within yourself so
you can maintain your healthy lifestyle. Then, WHY BALANCE IS YOUR KEY
you’ll remain basically beach-ready all year
round. That should be the goal.
TO LOOKING GOOD IN THE SUN
WORKOUT WITH A FRIEND: Statistics show
that people get better results and are more
motivated when they workout with a friend.
Pick a friend who will push you.

BE REASONABLE: Chances are you already look


great. People tend to want the extreme and
almost every time it is unattainable. There’s
also the reverse side of losing too much to the
point it even looks unhealthy. Don’t play head
games. Be positive with yourself and focus on
attainable goals.

Best case scenario is that you develop a lifestyle


that isn’t so up and down, you enjoy your trips
to the gym, and you are comfortable with
yourself and your body. Master that and you’ll
be on your way to complete success!

ABOUT THE AUTHOR


Matt Kirchner
Fitness Director/Personal Trainer
Treehouse Athletic Club
TacFitness.com

Matt Kirchner is a Treehouse


Fitness Director, Certified Personal
Trainer, and Certified Personal
Trainer (NPTI, CPT) CSCS (Certified
Strength & Conditioning Specialist)

48 HEALTHY MAGAZINE Healthy-Magazines.com


MUSCLE
Make sure you are focusing on muscle building exercises, as opposed to
isolation moves. An example of a compound exercise is a bench press
while an isolation move is a cable chest press. Cable chest press is an
excellent move and isolation exercises have their place but if you are going
to build high quality muscle, and build it fast, then you want compound
exercises—exercises such as bench press, squats, deadlifts, barbell rows,
etc. The key with the compound exercises is they challenge the body and
incorporate more than one muscle group while doing the movement,
therefore burning more calories at a time. Remember to be careful: with
compound exercises, you always want to make sure you are in a safe
position while performing the exercise. If you feel that there is a muscle
strain or pain that does not involve the muscle, such as a pain in your
elbow, shoulders, knees or back, make sure that you stop the exercise
and correct your form. Keep your body safe by ensuring there is minimal
arch in your back, making sure your knees are not going over your toes
on lower body movements, and that your core is always tucked in and
engaged to keep your back safe. When it comes to repetitions and sets for
maximal results, you want to use the most challenging weights you can
while still maintaining good form. Always think quality over quantity. Also,
change your reps and sets consistently so you are constantly shocking the
body to change. You do not want to get stuck doing the same routine or
your results will plateau.

CARDIO
When it comes to cardio you want to make sure that
you are not overkilling it by spending hours on the
treadmill or bike, because too much cardio can put
you in a catabolic (muscle wasting) state if you are
not careful. The goal is to do enough cardio where
it burns fat without burning muscle. This is all based
on how your body responds to cardio so try different
methods such as walking on a treadmill on an incline
or doing sprints outside. Every person’s body responds
differently to different forms of cardio. What worked
well for many of my clients in the past is high intensity
sprints or plyometric style training because it burns a
lot of calories while keeping muscle on their bodies.

NUTRITION
To add muscle nutritionally you’ll want to ensure
ABOUT THE AUTHOR
that you are eating plenty of quality calories with
a balance of carbohydrates, fats, and protein. Greg Marshall
Eating small meals throughout the day (four www.thegymatcitycreek.com
to five times per day) with a balance of those Greg Marshall is the sales and
nutrients will feed your muscles so you can grow personal training manager at The
muscle and lose fat. It’s imperative to not eat a Gym at City Creek, and The Gym
at Station Park. He has run the
really low fat diet while training because it will
personal training departments
affect your body’s natural muscle building and fat in up to eight locations at once,
burning hormones. The healthy fats that you eat owned his own personal training
in your diet will help you recover faster from your company and has been in the
workouts while also helping you increase strength. industry five years. To contact Greg
for a free consultation email him at
Healthy fats such as olive oil, avocado, and nuts
gregmarshall17@gmail.com
help your body to produce testosterone naturally
so don’t skimp out on these.

Facebook.com/HealthyMag SUMMER 2018 49


Fitness
Arm yourself
TONE AND Strength training protects bone
health and muscle mass.
TIGHTEN
TARGET
ZONES.

YOUR Bust a move

FIRM-UP Strength training boosts energy

LEAN
levels and improves your mood.

Stay healthy
Strength training makes you

OUT
stronger and fitter.

Burn baby burn


Strength training translates to

MOVES
more calories burned.

Body mechanics
Strength training helps you
develop better body mechanics.
BY HEALTHY-MAG.COM

Health benefits
Use these workout
Strength training plays a role in
tips to shed pounds disease prevention.
and zap mega calories
while you’re at it.

Y
ou’re busy, but that doesn’t mean
you have to skip a great workout.
These easy and proven weight
training moves will not only get your heart
pumping, burn calories and tone your
muscles, but will help get your body short
and swimsuit ready. Try these simple total
body moves alone or with your cardio
regimen to get the results you want quickly.

50 HEALTHY MAGAZINE Healthy-Magazines.com


.
>> Fitness Transformation

1PL.IE 3. EP
AT TRIC ACK
SQU B
KICK

1. Plie Squat 3. Tricep Kickback


Targets: Quads, hamstrings, glutes, inner Targets: Triceps, deltoids and biceps
thighs and abs. Lean forward with knees slightly bent while
Begin in a wide stance with toes out at a comfortable maintaining a straight back. Place one hand on a
angle. Your knees will need to stay aligned with support structure such as a bench. Use the other
your toes, so don’t go out too far. To add weight, you hand to grasp a dumbbell alongside your torso. Try to
can hold dumbbells on the upper thighs, a single pull your belly button towards your spine to stabilize
dumbbell in front or a barbell on the shoulders or your back. Exhale, and bring the dumbbell up by
behind the head. Bend the knees and lower down extending your arm. Inhale, and return the dumbbell
into a squat, keeping knees in line with toes, abs to the starting position. Keep the elbows frozen in
contracted and back straight. Only go down as low as place to keep stress on the triceps. Don’t swing back
you can without compromising your flexibility or your and forth to get the weight up. This uses momentum
balance. Push back to start without locking the knees. instead of muscle to perform the movement.

2.
DONCK
KI
KEY 4. ED
SEATSTS
T WI

2. Donkey Kick 4. Seated Oblique Twists


Targets: Glutes, hamstrings, abs and biceps Targets: Abs, internal and external obliques
Start with your hands and knees on the floor. Engage Bend your knees and make sure that your feet
your core muscles by pulling your stomach toward remain on the floor. Pull in the abdominals to further
your spine. Start by bringing one knee forward work them and keep them stronger over the long
towards your chest. Flex your ankle (point your toes term. Sit up at an angle of about 45 degrees. Aim to
to your nose). Move the same leg back and up through hold the medicine ball straight in front of the body.
your heel, keeping your knee bent. Keep your ankle Keep the abdominals tense throughout, and use your
flexed and your stomach muscles engaged. Lift arm abdominals and the weight of the medicine ball to
opposite moving leg up in same motion. Return to twist your torso to the right side to touch the floor.
the start position and repeat the exercise. Hold a free Keep the abdominals tense, breath correctly, and
weight for more intensity. twist the medicine ball to the other side and the floor.

Facebook.com/HealthyMag SUMMER 2018 51


Destination

A Life
YOUR
BODY
LOVES
LITTLE THINGS YOU CAN DO TO FEEL ALIVE
THIS SUMMER, WITHOUT CONSEQUENCE.

WRITTEN BY ANGELA SILVA

52 HEALTHY MAGAZINE Healthy-Magazines.com


THE SUN, THE SYMBOL
AND SOURCE OF ENERGY, VISIT THE LOCAL
WATERING HOLE
CALLS TO ALL OF US, What better way to cool
AND THE CALL CAN BE off in the heat than by
jumping in a cool lake or
CAPTIVATING IN THE pool? There are a lot of
options when it comes
SUMMERTIME. ENJOYING to enjoying the water,
whether it’s swimming at a
MOTHER NATURE IS NOT local city pool or rec center,
or hitting the jet skis at one
ONLY GOOD FOR THE of the beautiful lakes.

SOUL—IT CAN HELP


MOW YOUR LAWN
NOURISH THE BODY AS WITH A PUSH-MOWER DEVELOP YOUR
WELL. THE EMERGENCE Yard work is one of the
inevitable chores of summer.
GREEN THUMB
Even if you have never planted
OF SUMMER BRINGS Get some exercise out of it
by opting for a push-mower
anything before, now is the
time to start. Growing your own
AN ABUNDANCE OF or manual tools rather than
electric tools. Use those
flowers, food, or your preference of
vegetation is good for the air, the
ACTIVITIES, FRESH FOOD muscles and break a sweat
while beautifying your yard
ground and yourself. Something
enlivening happens when you work
AND NEW EXPERIENCES and body. It’s one of those
great jobs that looks unkempt
with dirt. The act of gardening
itself burns calories, and it’s fun and
TO ENRICH OUR LIVES. IF before you start, and then
looks amazing when you finish,
rewarding to see your work grow and
sprout into a beautiful new life form.
YOU ARE READY TO TAKE giving you the satisfaction of a
job well done.
ADVANTAGE OF THESE
WARM, SUNNY DAYS, HERE
TRADE-IN FOR TWO WHEELS
ARE A FEW SUGGESTIONS INSTEAD OF FOUR
THAT WILL HELP KEEP Choosing to ride a bike instead
of drive during the summer
YOUR BODY HEALTHY. helps to clean our air as well
as exercise your body. Whether
it’s for entertainment or
transportation, a bike is a great
investment to help make your
body and the environment
healthier.
ENJOY SEASONAL FRUITS
AND VEGETABLES
Many of your favorite fruits and
vegetables are at their peak
flavor and ripeness during spring
and summer. These include
asparagus, cherries, apricots,
VISIT A NATURAL WONDER garlic, watermelon, navel oranges,
Some are surrounded by
grapes, strawberries, corn, etc. As
beautiful enormous mountains,
mentioned above, you could even
others by raging rivers, and
try growing any of these yourself
others by great trails. Find
to have the easy access to your
the natural wonders close to
favorite fresh foods.
you and go. Our country is
filled with parks and trails for
families or the experienced
hiker to enjoy nature. A quick
day trip to enjoy the fresh air
There are many other natural ways to
and beauty of the forest is a stay healthy during the summer. The most
great way to clear the mind important thing is that you are improving
and work the body.
your body and your life. Use this summer
as a chance to make a healthier, happier,
new-and-improved you!

Facebook.com/HealthyMag SUMMER 2018 53


“It’s simply not
Destination “If you’re not living on
the edge, you’re taking
up too much space.”
an adventure
worth telling if
–Anonymous there aren’t any
dragons.” –Sarah Ban
Breathnach, author
“Only dead fish
“A ship in harbor is safe, swim with the
but that is not what stream all the
ships are built for.” time.”
–John A. Shedd, author
–Linda Ellerbee, “You’re only giv-
journalist
en one little spark
of madness. You
“The world is a book and mustn’t lose it.”
–Robin Williams, actor
those who do not travel
read only one page.”
–St. Augustine

“You’re off to great places.


“Let us step into the Today is your day. Your
night and pursue mountain is waiting, so
that flighty tempt- get on your way.”
–Dr. Suess, author
ress, adventure.”
–J.K. Rowling, author

The Adventurer is You


“Only those who will risk go- “The purpose of life
ing too far can possibly find “Humanity has advanced… is to live it, to taste it,
out how far one can go.” not because it has been to experience to the
–T. S. Eliot, poet
sober, responsible, and utmost, to reach out ea-
cautious, but because it has gerly and without fear
“If you obey all the rules, been playful, rebellious, and for newer and richer
you miss all the fun.” immature.” experience.”
–Katharine Hepburn, actress –Tom Robbins, author –Eleanor Roosevelt

54 HEALTHY MAGAZINE Healthy-Magazines.com


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HEALTHY MAGAZINE | Advisor Client Content

Wisdom teeth
removal and
orthodontics are
easiest in the
summer months.

TEETH TIPS FOR

W
ith the end of the school year right to determine the type of orthodontics necessary for correction. Starting
around the corner, it’s the perfect time braces in the summer allows for greater flexibility when scheduling the
to start making those exciting summer initial consultation and installation appointment. It also gives your child
plans. In addition to family vacations, summer an opportunity to acclimate to the look and feel of braces outside of the
break is a great opportunity to bring your kids in hectic social atmosphere of the classroom.
to your family dental office to take care of their
So while considering your summer break plans, make sure to prioritize
bigger treatment needs. Two common dental
your children’s upcoming dental needs. Bigger procedures like wisdom
needs for most children, orthodontics and wisdom
teeth removal and orthodontics can have a huge impact on oral hygiene
teeth removal, are both great to knock out during
and the overall appearance of a smile. Taking care of these concerns
these summer months. Often it can be difficult to
during the summer months not only makes it easier to schedule
schedule your children’s dental and orthodontic
appointments that work with your busy lifestyle, it also guarantees that
appointments around their busy school and
your children won’t miss any school.
activity schedules. But during the summertime,
many parents use their kids’ break from classes to
take care of their bigger dental concerns.
Wisdom teeth removal is a necessity for many WISDOM TEETH SPECIAL
children between the ages of 13 – 21. When
wisdom teeth emerge misaligned or impacted, Apex Dental currently has a wisdom teeth removal special at various locations:
you may experience physical discomfort and teeth
alignment issues. Removing wisdom teeth is a $899 to remove all four wisdom teeth,
quick procedure, often 45 minutes or less, that
is typically done under IV sedation. Due to the
plus sedation.
sedation, it’s recommended to plan time off of
school or work for the next 24-48 hours. By taking
care of this procedure in the summer, you ensure
that your child will not have to miss any school or Joseph S. Maio D.D.S.
extracurricular activities. Apex Family & Cosmetic Dentistry
==
Braces are also great to start while school is out. apexfamilydental.com DENTAL
Braces, another common need for children ages
13 – 21, are used to correct a variety of dental Dr. Maio received his undergraduate education in Denver, Colo-
rado at the prestigious private institute, Regis University, where
issues including teeth crowding, overbite, and he graduated Magna Cum Laude. Dr. Maio is the CEO and a prac-
crossbite. A quick consultation can determine if ticing dentist at Apex Dental, with 7 office locations across Salt
you are a candidate for braces, and will help you Lake, Utah, and Tooele counties.

56 HEALTHY MAGAZINE Healthy-Magazines.com


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HEALTHY MAGAZINE | Advisor Client Content

FOOD IS NOT
THE ENEMY
Food, let’s be
friends. But
can someone
be happy
with only a
small food
friend?

W
hat’s it like to be satisfied on a small volume of food? It • You can still enjoy the types of food you like to eat but you be
would certainly help in losing some of those extra pounds. happier with a smaller amount!
The Lap-Band device can help you do just that. If you are at
• It is the safest weight loss surgery available
least 30 pounds overweight and feel like you could use a little help
with the safest weight loss surgery available then the Lap-Band • It is usually an outpatient procedure (After the operation people
may be right for you. go home the same day)
You can eat most foods and feel comfortable with only a • Recovery is about 5-7 days to full time desk work- a little longer
small portion. When you combine healthy food choices with a for more strenuous functions
comfortable, smaller, satisfying portion, weight loss will be a lot
easier. All the good eating habits will also aid in that process. • It is adjustable- the tightness is customized to each patients
needs during office visits.
The Lap-Band is a surgically placed silicone ring put around the
top of the stomach to help people feel less hungry. It creates an • It is reversible - The band can be removed.
hourglass shape with only a small pouch on top. It helps you feel • Malnutrition of vitamins or proteins is rare.
satisfied on smaller portions of food, and subsequently lose those
extra pounds. The outpatient procedure is only about an hour, • Regular short office visits provide the best weight loss results.
meaning you can go home that same day. Most people can return
to work in about a week.
The biggest problems with dieting or portion control can be that
you feel hungry all the time. The Lap-Band can help with that. Darrin F. Hansen, MD, FACS
Lap-Band and General Surgery
People are then able to more comfortably lose weight by taking in 801-523-6177
less calories. It’s the safest weight loss surgery option available. DrDhansen.com
The real you can then come out. You’ll have more energy, feel
better, and enjoy life how you should. Don’t wait any longer. If you Dr Hansen does extensive work with minimally
invasive laparoscopic surgical repair of hiatal hernias
feel like this is something that can help you then now’s the time. for reflux disease. He is known for his advanced
laparoscopic procedures.

58 HEALTHY MAGAZINE Healthy-Magazines.com


SCOTT
ADELMAN,
M.D.
The SMART Clinic
President & Co-founder
Lone Peak Hospital Campus
DRAPER, Utah
thesmartclinic.com

Focused on Excellence

Scott Adelman, MD brings to his patients some of the most


important minimally invasive surgical techniques for spine
care available today. His professional career spans over
25 years of training, practice and research incorporated
into one of the most comprehensive musculoskeletal and
spine clinics in the nation. This extraordinary care revolves
around his exceptional approach to the latest techniques
and technologies, including endoscopic spine procedures,
regenerative medicine optimal utilization, spinal cord
stimulation therapies, and advanced studies focused on
spine, joint and pain conditions. His clinic is repeatedly
selected for critical research seeking the best clinical
skills matched with answering some of the most pressing
questions surrounding STEM cell therapies, spine surgery
alternatives, and pain management options beyond opioid
dependence.

Dr. Adelman’s early interests included medical


informatics and biochemistry research. He has achieved
board certifications in Physical Medicine & Rehab,
Electrodiagnostic Medicine and Sports Medicine.
However, his vision for improving spine surgery options
evolved from the late 1990’s exposure to endoscopic
lumbar discectomy and decompressions as part of his
interventional spine pursuits. Since that time he has nearly
20 years of endoscopic surgery expertise, with several
thousand surgeries performed. He is now solely focused on
endoscopic spine surgery and dedicates his efforts to the
training requirements missing from our best institutions.
He’ll be the first to tell you he is not the pioneer in this field,
simply one of the better students from the best instructors “We appreciate that our colleagues
around the world. His commitment and outcomes result in trust their patients to our care, and our
repeated invitations to advanced course workshops across patients refer their family and friends.
the globe. But we are truly humbled that physicians
demand our care for their personal
Dr. Adelman's teaching and training is continuously sought medical management. That’s the highest
after from the leading programs representing medical compliment and confidence in our
groups and institutions. expertise.”

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