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Healthy Magazine - Summer 2018

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SUMMER 2018
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2 HEALTHY MAGAZINE
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SUMMER 2018
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4 HEALTHY MAGAZINE
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SUMMER 2018
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Summer 2018
12
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.
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:
Stateside and
Overseas Ideas
Get out there and experience
the world! Here are some ideas
for cool places in the Western
US, and some other ideas for
destinations across the globe.
30
6 HEALTHY MAGAZINE
16
Drink Think:
Healthy
Magazine’s
Diet Grades
34
Taking Back Sunday
Sunday habits to form and hold on to for a
better week, and a better life.
Also:
Migraines: More
Than a Headache
Learn more about the third most prevalent
illness in the world, and about treatments on
horizon.
the
If you’re looking to change the
way you eat, we applaud you!
Check out our report card on
some of the hottest diets.
5 Hotel Room Workouts
The Most Casual Cities
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SUMMER 2018
7
editor’s letter
i
simple changes
UTAH ®
SUMMER 2018
I love Summer. I love the promise of
warmer, sunnier days that beckon us
outside and into activity. It’s motivating.
And motivation is the power to persist
and do more with ourselves and our time.
summer means more daylight, more sun,
and hopefully, more fitness. I like this! Let’s
consider the concept of more for a moment.
It’s easier to sit rather than run. To stay
instead of set out towards something new.
If change is too challenging, things remain
how they are (or worsen). If adding more
fitness, more fun, more education, more
love in our lives is too demanding, it’s
easier to settle for less. As business guru
Jim Rohn said:
I believe that the difference between more
or less in life is choice. And that choice is
very simply how we define ease, and the
things that are easy to do. I’ve always loved
Mr. Emerson’s quote:
“The choices are ours to make. But
while we curse the effect, we continue
to nourish the cause. As Shakespeare
uniquely observed, “The fault is not in the
stars, but in ourselves.” We created our
circumstances by our past choices. We
have both the ability and the responsibility
to make better choices beginning today.”
“That which we persist in doing
becomes easier for us to do - not that
the nature of the thing is changed, but
that our power to do is increased.”
~RALPH WALDO EMERSON
Think about the things in your life you
find easy to do. Now contrast those things
with their opposites. For example, which
is easier for you to do – work or rest?
Education, or entertainment? Confidence
or doubt? Fear, or faith? Is it easier for
you to choose healthy snacks or stay a
junk-food junkie? Is it easy to get on your
excise clothes and get out after it? Even
in challenging weather? Think about your
relationships. Is it easy to do the things that
help build true friendships and true love?
May I submit that happiness and success
in life are built by taking things in our
lives that we know are beneficial
and making them easy to do.
Sure, they may not be easy at
first, but as the quote says, with
persistence, they become easy.
At any time, we can choose to
change it all. We could choose any
day to take a class and open
a new door. We can start
a new activity, a new
hobby, a new attitude,
a new career. We can
easily start it today –
or tomorrow, or next
month, or next year. It’s
our choice.
When considering changes, use your
imagination. Dream big. Consider that
in 1960 it was technologically impossible
for man to travel into outer space. But
with vision and ten years, Neil Armstrong
took a small step and a giant leap. Dream
became reality in the wake of one voice
challenging the scientific community
to do whatever was necessary to see to
it that America “places a man on the
moon by the end of this decade.” The
charge awakened the spirit of possibility
in an entire nation, planting the seed
of possibility into the fertile soil of
imagination. A dream. A bold challenge.
It wasn’t easy, but it became reality. Today,
space flight is commonplace.
Let’s apply that lesson to our lives.
Hopefully we are each keenly aware
of personal traits and qualities
– weaknesses – that we would
like to change and strengthen.
Let’s identify them. Let’s
challenge ourselves to
turn weaknesses into
strengths. Let’s harness
the power of motivation
towards new experiences
and improvements.
Remember, the
difference between
‘easy-to’ and ‘easynot-to’ lies in simple
motivation.
But, doing nothing is
easy too. Sometimes
it’s easier to pretend
rather than to perform.
EDITOR-IN-CHIEF
John A. Anderson | john@leadfront.io
PUBLISHER
Kenneth J. Shepherd | ken@leadfront.io
MEDICAL DIRECTORS
Steven N. Gange, M.D. and Lane C. Childs, M.D.
OPERATIONS MANAGER
Allyson Long | allyson@leadfront.io
DESIGN EDITOR
Phillip Chadwick | phil@leadfront.io
MANAGING EDITOR
Michael Richardson | michael@leadfront.io
ONLINE EDITOR
Chelsa Mackay | chelsa@leadfront.io
ASSISTANT DESIGNER
Krista Bowen | krista@leadfront.io
CONTRIBUTING & STAFF WRITERS
Caitlin Schille, Angela Silva
CIRCULATION
Healthy Utah® is distributed widely to more than 800
locations along the Wasatch Front. It is also direct mailed
to doctors, dentists, practitioners, health clinics, banks and
other businesses along the Wasatch Front.
Healthy Utah® Magazine
256 Main St., Suite F l Alpine, UT 84004
(801) 369-6139 l info@leadfront.io
To be included in our free online directory,
or to advertise or get content published
please e-mail us at info@healthy-mag.com
PLEASE NOTE: The content in this publication is meant to
increase reader awareness of developments in the health and
medical field and should not be construed as medical advice
or instruction on individual health matters, which should be
obtained directly from a health professional. The opinions
expressed by the authors and advertisers are not necessarily
those of the publisher. Call for reprint permission. All stock
photography by Shutterstock.com, unless otherwise noted.
FACEBOOK.COM/HEALTHYUT
TWITTER: @HEALTHYMAGAZINE
GOOGLE.COM/+HEALTHY-MAGAZINES
PINTEREST.COM/HEALTHYMAG
MARKETING IQ
John A. Anderson // Editor
@John_A_Anderson
8 HEALTHY MAGAZINE
VOLUME XVIII, 4
published by leadfront.io
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info@leadfront.io www.leadfront.io
To discuss LeadFront creative, design, writing,
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your custom publication, call us at 801.369.6139.
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SUMMER 2018
9
FITNESS
Hotel Room Workouts
WHEN EXERCISE IS A PART OF YOUR DAILY
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.
WRITTEN BY ANGELA SILVA
PLANK
1 The
classic plank is one of the most
Many people who take trips or vacations find it difficult to exercise
when they stray from their regular gyms and equipment and find
themselves in unfamiliar surroundings. Once you return from your
vacation you may feel out of whack and have a hard time getting back
to your regular exercise routine. Next time you plan a trip, make sure
you also plan to do these 5 easy workouts that can be done in a hotel
room. You’ll stay in shape, feel alert and energized on your trip and,
most importantly, you’ll still feel this way when you return.
3 RUNNING
PUSH-UPS
2 SUITCASE
SQUAT
Using your suitcase
as weight, pick it up
and support it on your
back. Hold it by your
shoulders and perform
4 sets of 8-12 squats.
10 HEALTHY MAGAZINE
Start in standard pushup position, with your
palms on the floor and
arms just outside of
your shoulders. Push
yourself up and at the
top of the push-up
tuck your knee up into
your chest. Quickly
switch and bring your
left knee to your chest,
repeating this “running”
motion four times.
Lower yourself back
down, completing 1 rep.
Perform 1 set of 8 reps.
versatile yet effective exercises, making
it the perfect hotel room exercise. To
do a plank, bring yourself onto your
forearms and your toes. Tighten your
abs and hold this position for one
minute or as long as you can. Do one
plank at the end of each workout.
4 HALF
JACKS
It’s important to avoid
jumping or thumping
exercises that could
disturb other hotel
visitors. The half jack is
a great variation of the
jumping jack that doesn’t
actually involve jumping.
Bend your knees into a
squatting position, and
then extend the right
leg out while raising the
right arm out to the side.
Switch to the left side.
Perform 4 sets of 15 half
jacks one each side.
5 STANDING
SIDE CRUNCH
Stand with your feet
shoulder-width apart, abs
held tight and arms raised
to make a 90 degree angle.
Simultaneously raise your
right knee up and out to the
side while bringing your
right elbow down to meet
your knee. Contract your abs,
specifically your obliques,
when your knee and elbow
are closest together. Lower
your knee and raise your
arm, then repeat. Perform 4
sets of 8-12 reps, switching
sides after each set.
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SUMMER 2018
11
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.
Laredo, TX
6.
Boston, MA
7.
New York, NY
8.
Los Angeles, CA
9.
Victoria, TX
FDA APPROVES FIRST
DIGITAL PILL
People don’t always take their medicine the
right way, and that results in billions of dollars in
healthcare expenses. A Japanese pharmaceutical
company (Otsuka) and a digital medicine service
(Proteus Digital Health) teamed up to fix that
problem in a futuristic way.
10. Scranton, PA
11. Salt Lake City, UT
12. Marquette, MI
13. Milwaukee, WI
The pill they developed is fitted with a tiny sensor
that is activated when it comes into contact with
stomach acid. The signal is picked up by a patch
worn on the rib cage, and the patch sends the data
via Bluetooth to a smartphone app. Whoever has
permission can thus see if a patient has taken their
medication.
14. Washington, DC
15. Austin, TX
16. Watertown, MA
17. Jacksonville, FL
18. Idaho Falls, ID
The drug, called Abilify, treats mental illness like
schizophrenia and bipolar disorder. Tracking whether
a patient has taken their medication has long been a
problem in many fields of medicine, but especially in
mental health.
19. Providence, RI
20. Chicago, IL
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.
12 HEALTHY MAGAZINE
Source: abcdstudy.org
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MOST POPULAR
Walmart
Source: walmart.com
PURCHASES BY STATE
Below is a full list of Walmart’s top-sellers in each state
New Hampshire
Cinnamon-flavored
toothpaste
Washington
Vanilla frosting
Montana
Madden NFL
South
Dakota
Orange
juice
Idaho
My Little Pony
Mini Collection
Oregon
Humidifiers
Wyoming
Flannel shirts
Nevada
Dog treats
Sweet canned
corn
Minnesota
Flaming Hot Wisconsin
Green Bay
Cheetos
Packers bath
mat
Nebraska
Pressed makeup
powder
Utah
Personal travel
care kits
Colorado
M&M’s peanut
Kansas
Ozark trail
tumblers
Mass.
Iowa
Water
softening
crystals
Illinois
Missouri
Life Savers
Erasers
Ohio
Instant
coffee
4X6 photo prints
Disney Infinity
Power Discs
Louisiana
Root beer extract
Pool salt
Coolers
North
Carolina
Washington, D.C.
Mayonnaise
Great Value French
Fried Onions
South
Carolina
Coin bank
Rhode
Island
Christmas
lights
Georgia
Alabama
Crayons
Texas
TV wall mounts
New Jersey
Virginia
Arkansas
Chocolate
New Mexico
Cat food
Alaska
RV & Marine
Antifreeze
Pennsylvania
Plastic hangers
flavored West Virginia
Indiana Grape
My Life As doll
drink mix
Kentucky
Oklahoma
BBQ sauce
Arizona
L.O.L. Surprise!
Dolls
Refrigerators
New York
Cheerios
Michigan
Lavender-scented
cleaning products
Tennessee
California
Protein
powder
Maine
Brownie mix
Vermont
North Dakota
Watermelon gum
Fischer-Price
Laugh & Learn
Smart Stages
Chair
Mississippi
Oil-less fryer
Maryland
Glue sticks
Florida
Sparkling cider
Hawaii:
Barbie
Farmer Doll
Delaware
Spiced jelly candy
Connecticut
Ghost in the
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.
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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
MEN AND ALCOHOL
SMOKE MARIJUANA:
Me n : 13 % currently smoke marijuana, 48% have tried it
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
MEN, AGED 50+
W o m e n: 3 7 % put off medical treatment because of cost
45%
STRESS:
Source: Gallup.com
Me n : 4 0% feel frequent stress
W o m e n: 49% feel frequent stress
14 HEALTHY MAGAZINE
have drunk alcohol in the last 24 hours
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A l l
T h i n g s
FOUR RULES FOR GROWING
a Beard
1. It’s Going to Be Ugly Before It Looks Nice
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
scorners.
M a n l y
Office Clothing
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:
The Formal T
2. Moisturize and Comb
Swap the colored shirt for the a fitted
crew neck t-shirt, and wear it with a
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
3. Give It Shape
A lot of guys take razor or trimmer in hand too early. Let your beard find its
fullness before you go chopping it down (this may take a couple of months).
Once it does look full, trim up to the Adam’s apple, a create a line that goes
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
your nose.
4. Give It Time
Those around you may need some time to get used to the beard, however
long or short it may be. Let your identity and your beard meld together
before you yield to pressure from significant others, family, and friends.
But beware: a beard just doesn’t work for for some people. Don’t take
stubbornness too far.
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Leave the boring, corporate drone, black
dress shoes with heels at home, and slip
into some office-worthy sneakers. We like
the Merrell Freewheel Lace, the Seavees
06/64 Legend Clipper Class, Cole Haan,
and Tods.
Bag It Up
Leave behind your dad’s briefcase
and the shoulder straps of the 2000s.
Go leather, and don’t be afraid of the
backpack. Dark leather, brown, gray, or
black backpacks can be the practical,
stylish option for transporting work stuff.
Brands we like include Ted Baker, Reiss
Bilton, and Rains.
SUMMER 2018
15
16 HEALTHY MAGAZINE
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SUMMER 2018
17
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
DIFFERENTLY, SPEAK DIFFERENTLY,
AND WORK 10 TIMES HARDER THAN
YOUR LOSER FRIENDS. SUCCESS IS
EASIER THAN YOU THINK IT IS, BUT
YOU’VE GOT TO MODEL AND LEARN
FROM THE RIGHT PEOPLE. YOUR
UNSUCCESSFUL LOSER FRIENDS ARE
THE ONES THAT ARE FEEDING YOUR
MIND LIES.
1. THEY’VE GIVEN UP BELIEVING
THEY CAN’T CHANGE THE WORLD
THEY’RE TELLING YOU THAT YOU CAN’T
DO IT, OR IT’S TOO HARD, OR THERE’S
NO MEANING IN IT ALL ANYWAY.
WHAT TOTAL CRAP! LISTEN TO YOUR
SUCCESSFUL FRIENDS. DIVORCE YOUR
UNSUCCESSFUL FRIENDS ONCE AND
FOR ALL. YOU’RE DESTINED FOR BIG
THINGS, YOUNG SKYWALKER.
2. THEY’VE GIVEN UP ON LUCK
HERE ARE 16 THINGS YOUR
SUCCESSFUL FRIENDS HAVE GIVEN UP:
18 HEALTHY MAGAZINE
Your successful friends believe that it’s not where
you are born, how much education you have, or
how much money you start out with; success is
about believing you can change the world. All of
us have the power to do something incredible.
We don’t need anyone to tell us we are worthy, or
deserve to be phenomenal. Your successful friends
let the belief in themselves guide their vision for
a better world. Your successful friends believe
they can be part of the positive change that helps
humanity rise to a higher level.
“Luck is a matter of preparation meeting
opportunity” says Oprah Winfrey. Luck is a myth
straight out. Your successful friends stopped
believing in it a long time ago and have replaced
luck with “hustle.”
Get out there and make stuff happen. Stop waiting
for the right time because it’s never the right time
to do anything. You’re in charge of your success,
and you’ve got to grab it by the curly ones. The
lottery is not going to make you have good luck
and be rich; your mind is.
3. THEY’VE GIVEN UP ON
NUMBING PAIN
Your successful friends are not trying to escape life
by numbing the pain; they’re trying to discover
the pain and then push through it like a bulldozer.
Rather than sit at the pub and drink beer, indulge
on carbs/salt and mingle with the other losers,
they’re out there having meetings and making the
stars align towards their vision.
They’re frustrated not at the world, but at how
much harder they’ve got to work to make their
dream come true. Instead of forgetting their
failures by numbing the pain, they’re trying to
etch their failures into their brain so they can
ensure they learn from them, rather than be
pushed into darkness by them.
4. THEY’VE GIVEN UP ON
NEGATIVE PEOPLE
More than anything, your successful friends have
left their loser friends behind. They’re no longer
going to sit down and listen to people who have
no idea about anything. Your successful friends
avoid losers and treat them like they’re infected
with malaria.
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The only time your successful friends are willing
to hang out with a loser is when that person has
committed to turning their life around, and they’re
asking for help. Your successful friends believe in
helping others and sharing their advice.
“A Team” wisely. They see raw talent, and love
to polish certain people into beautifully shining
diamonds. Your successful friends want to
create more leaders rather than be the sole
leader.
Don’t let negative people tell you how the world
is supposed to be. Find out for your yourself. Grab
a piece of the map that guides your life from each
of your successful friends. Combine all of their
knowledge, and then stop consuming content like
this. Then go out and execute on it.
Your successful friends can see through all the
imperfections someone might have, and notice
the light that is desperately trying to shine
through. They love to help people transform,
and they believe anyone can be successful.
5. THEY’VE GIVEN UP
ON TIME WASTING
Procrastinating is something your successful
friends are really bad at. They have faith in what
they can achieve and just get started on the goal.
They treat life like every moment is precious, and
they don’t want to waste a second of it.
When your successful friends are old and have
gray hair one day, they want to be proud of how
they spent their time. Ideally, they want to have
changed the world in some significant way, and
for their legacy to last generations to come.
When they enter a room, they want to be given a
standing ovation for the way they have lived their
life. They are humbled by the gift of wisdom that
they first saw, and then embraced with every cell
in their body.
6. THEY’VE GIVEN UP
ONLY CONSUMING
Rather than consume YouTube videos all day long,
your successful friends have given up consuming
for creating. They spend as much time as possible
doing the “doing” instead of sitting there watching
others have the success they’ve always dreamt of.
As a rule of thumb, spend more than 50% of your
time creating and leave the rest of the time for
consuming.
7. THEY’VE GIVEN UP SELFISHNESS
Your successful friends put their vision, family
and goals before everything else. They also are
insanely focused on giving and serving others. Put
simply: life is not just all about them.
8. THEY’VE GIVEN UP
WASTING THEIR MONEY
Money is one of the key differences. Successful
people pay themselves first and invest a large
amount of their income. They also never forget to
make giving money a habit, even when they don’t
have much money to give. How much you give
will determine how rich you become.
9. THEY’VE GIVEN UP ON
NOT BELIEVING IN PEOPLE
You can’t build Rome if you don’t have people to
help with the workload. Your successful friends
believe in other people, and pick their
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10. THEY’VE GIVEN UP
ON NEGATIVE THOUGHTS
“World War 3 is not being fought on the
battlefield like prior wars; it’s being fought in
our own minds.” Your successful friends have
oodles of discipline when it comes to their
minds. It’s the center of their universe, and they
know that all success starts in this one place.
They train their mind every single day to avoid
the default response of the brain that tells us
negative things.
Rather than embrace their negative thoughts,
your successful friends do everything they can
to let these thoughts pass by like clouds in
the sky. They’re an observer of their thoughts,
and they choose to focus on the rare positive
thoughts that come into their consciousness.
11. THEY’VE GIVEN UP ON BS
And by ‘BS’ we mean, ‘believing shenanigans.’
Life is full of so much meaningless nonsense.
Your successful friends have made a conscious
choice to give up on buying into BS. Things that
don’t serve them, like the news, are eliminated
from their schedule. Meetings for the sake of
meetings are frowned upon.
People who only serve their own interest and
have disgustingly ugly egos are forgotten
about, like last year’s bottom-of-the-ladder
football team. Being successful is centered
around not letting BS get in your way. You’ve
got to sort through the dirt to find the golden
nugget tasks that make you fulfilled.
Your BS tolerance has to be at an all-time low
for you to be successful. Don’t put up with your
own BS and other people’s BS anymore. Make
a change for the better and do what successful
people do: make a habit of permanently
escaping it for the dream island called
“meaning.” Now that’s an island we should
all want to live on for the rest of our human
existence on this beautiful planet we take for
granted.
12. THEY’VE GIVEN UP ON
BEING STUCK IN FAILURE
“Failure is a cheap lesson in what’s not going to
make you successful.” Your successful friends
don’t let failure stop them; they use it to
become more. Failure allows your successful
friends to learn things they didn’t know. Failure
equals education rather than a negative
experience that stops them in their tracks.
13. THEY’VE GIVEN UP ON
BEING SINGLE
Now to love: your successful friends have
figured out that being single is a myth. Their
partner is the one who supports them through
all of the challenging times, and reinforces their
successful nature. Your successful friends know
that they need a good man or woman to come
home to.
Your successful friends know that love is what
makes all of the madness of life worthwhile.
Rather than avoiding love or postponing it, they
make it their life mission to stop at nothing until
they find it while they work away at their vision.
Being single is cool for about thirty seconds
until you’re an old wrinkly person sitting in
your chair and watching all the happy couples
dance at the charity ball. You’ll have that
sinking feeling that somehow you missed out.
Somehow you got so busy with achieving that
you forgot what we were put on this planet to
do: Love.
14. THEY’VE GIVEN UP ON
WEARING A MASK
Unlike the corporate politicians, your successful
friends have taken the mask away. They’re
happy to be vulnerable, and they share even
the most personal of stories. Being fake is the
ultimate crime to them, and letting who they
are shine through is the only way they will live
their life.
15. THEY’VE GIVEN UP ON
PEOPLE’S OPINIONS OF THEM
Your successful friends couldn’t give a rats
a$$ what anyone thinks about them. They’re
not trying to impress anyone other than
themselves. That’s why they’re not afraid to
have a go and fail.
16. THEY’VE GIVEN UP ON
GIVING UP
You’ve come a long way so far. The final thing
your successful friends have given up is giving
up. They’ve figured out that you can’t work
three months on something and then say, “I’m
not getting enough traction and quit.”
Your successful friends are not quitters. They
push through all of the struggle and pain to
earn the title of “successful.” It doesn’t come
easy and what they do, more than any of the
tips I’ve mentioned above, is NEVER GIVE UP!
Quitting is not an option, and they let their
passion push through all the barriers. They’re
insanely obsessed not to lose, and nothing
is going to stop them. Could you adopt this
mindset and then go on to join your successful
friends on cloud nine where they all hang out
after a day of winning at life? I believe you can.
Do you?
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
extra something to keep you
satisfied, fruit infused water is
perfect for you. Infusing water with
fruits and herbs keeps you happy
without the drawback of extra
calories, sugars and sweeteners.
Before making your drink, be sure
to wash your produce to remove
chemicals and pesticides. Softer
fruits like lemon, lime, and berries
can be sliced thick or thin, but
harder fruits like apples need to be
cut thinly because they take longer
to release flavors. You can also add
herbs such as: rosemary, ginger
root, mint and basil to release oils.
Lemon water can provide some
vitamin C, potassium, and
magnesium. Lemon water boosts
mood and energy levels, as well
as your immune system (slightly).
Some claim the drink improves
mental and digestive health, and
the high amounts of antioxidants
help keep skin looking fresh.
Resist the temptation to dump
sugar into the lemon water. Once
you drink lemon water without
sugar a few times, you’ll find that
it satisfies without the sugar.
With its varied health benefits,
kale can’t help but be involved
when discussing a contestants for
healthiest drink. The leafy green
contains high amounts of iron (one
of the most important nutrients for
your body), is low in calories, boosts
heart health, detoxifies the body,
fights cancer, improves eye health
and fights inflammation. Although
the leafy green may not be the
tastiest to some paletes, it serves a
great purpose!
KOMBUCHA:
What is it? Kombucha is a
fermented beverage containing
probiotics, antioxidants and
polyphenols (micronutrients).
The fermentation process creates
large amounts of healthy bacteria
that support the immune system.
Other benefits include: nutrient
absorption, decreased risk of
developing allergies and diseases,
body detoxing and increased
energy levels. Warning – not all
kombucha’s are created equal, so
be cautious when choosing. Some
kombucha’s may contain high
amounts of sugar and/or a trace
amounts of alcohol.
TEA:
Tea is filled with many health
benefits. Certain teas contain
antioxidants which help protect
your body from free radicals and
dangerous chemicals. Tea boosts
the immune system, decreases
the risk of cancer, soothes the
digestive system, and is a great
no-calorie alternative to water.
NUMI
HONEYBUSH:
Taken from a
flowering shrub
in South Africa.
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CRANBERRY JUICE:
If you need some big flavors in
your beverages, you won’t be
disappointed with cranberry
juice. Cranberry juice is filled
with vitamin C, salicylic acid,
and antioxidants. Cranberry
juice improves cardiovascular
health, dental health, and
bone health. Aside from
providing you with nutrients,
it also prevents urinary tract
infections, respiratory infections
and cancer. Watch out for added
sugar!
Kale Juice Recipe
You’ll need: a juicer
MILK:
Milk is rich in calcium,
potassium, phosphorus, protein,
riboflavin, Vitamins A, D, B-12,
and niacin. If you’re one with
allergies, soy milk is a great
option, it’s also packed with
Vitamin D, protein and calcium.
Because milk is high in calories,
adults should limit their intake.
Resources: draxe.com, today.com,
healthambition.com, organicfacts.com,
foodmatters.com, harvard.edu
Ingredients:
1 cup dinosaur kale
1 cup red russian kale
1/2 medium cucumber
2 apples (honeycrisp or fuji)
1 lemon, peeled
1/2 inch ginger
Run all ingredients through a
juicer, chill, and serve. Some other
ingredients to try to change it up
include mint and coconut water.
Top Herbal Teas to Try
TRADER JOE’S
RED REFRESH:
Hibiscus, rosehips,
lemongrass,
peppermint,
orange peel, lemon
verbena, wild
cherry bark.
HARNEY&SONS
ROOIBOS:
An herb
indigenous to
South Africa,
vanilla tasting,
and calming.
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
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
of different options—low sodium, the Mediterranean diet, low fat, gluten free, Paleo
diet—and the list goes on and on. How is anybody supposed to sort through all of the
information and figure out what diet is best? Let’s take a closer look at some popular
current diets.
WEIGHT WATCHERSGrade: D
The premise of the Weight Watchers program is that certain foods and their quantities
are deemed to have a certain number of points, with program participants being allotted
so many points in a day. Sure, this can teach first time participants what a proper
portion of food looks like, but assigning points to foods can lead to obsessive caloriecounting and a subsequent unhealthy relationship with food. From a health behavior
standpoint, this diet promotes habits that can lead to a poor relationship with food
and body. The program promotes itself as the “#1 Best Diet for Fast Weight Loss.” To be
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.
FLEXITARIAN DIETGrade: A-
The Flexitarian Diet is a mostly vegetarian diet but meat is definitely okay. This diet
promotes eating lots of plant-based foods such as fruits, vegetables, whole grains, nuts,
and beans. You don’t have to give up any foods though—the diet suggests that you start
by having 2 of the 7 days of the week be “meatless.” This diet gets a great grade from
us because it promotes eating super healthy plant-based foods but doesn’t outlaw any
foods. It promotes a healthy balance and is a realistic long-term diet. It also doesn’t try
to restrict portion sizes, and the goal of this diet is health, not weight-loss.
GLUTEN-FREE DIETGrade: C+
For those with gluten allergies, following a strict gluten-free diet is very important
for health. However, among the population at large, there seems to be a big
misunderstanding about what gluten is. It’s just a grain protein and is not bad for you
unless you have an allergy. Those who follow a gluten-free diet of their own volition may
feel better just because by avoiding foods with gluten, they’re avoiding most junk food—
pizza, chips, cookies, candy, etc. They may also see health benefits because they might
eat more fruits and vegetables, since these are food groups that are gluten free. However,
most dieticians would advise against completely cutting out healthy food groups (such
as whole grains!) if you don’t have an actual allergy. If you buy specialty gluten-free
items such as gluten-free bread, a gluten-free diet may be more expensive than a regular
diet too.
PALEO DIETGrade: B-
The Paleo diet wants you to eat like
humans supposedly did thousands
of years ago. This diet includes eating
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
against completely cutting out otherwise
healthy foods such as whole grains, dairy,
and even beans and peanuts. Whole
grains, dairy, and beans and peanuts are
all great for a healthy diet. By outlawing
foods and making them “bad,” this diet
can promote disordered eating habits and
an unhealthy obsession with food and
body. However, those who follow this diet
do consume lots of fruits and vegetables,
which is great for your health.
KETO DIETGrade: C
The Keto diet is built to put your body
in a state where it’s burning dietary and
stored body fat for energy, rather than
sugar, which is the more typical source
of fuel. This means you’re eating lots of
fats and a moderate amount of proteins,
and very little carbs. Entering ketosis (the
state where your body is breaking down
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
fats. But, the keto diet asks a lot of its
followers, especially with how few carbs
most plans allow, meaning it might not
be a viable long-term solution for dietary
lifestyle. Also, some may experience
fatigue, difficulty thinking clearly, bad
breath and blood sugar drops for the first
few weeks while the body is getting used
to ketosis. Some medical professionals
warn that urine pH can become more
acidic, increasing the risk of kidney
stones. Lastly, whenever you cut out a
macronutrient, you may be missing out
on micronutrients, so a multivitamin/
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.
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SUMMER 2018
23
WINNING THE
WEST
7
PLACES
WEST OF THE
ROCKIES THAT
WILL WIN
YOU OVER
24 HEALTHY MAGAZINE
WRITTEN BY C AITLIN SCHILLE
WHEN WE DREAM OF VACATIONING WE USUALLY ENVISION
A MIRACULOUS BEACH, OUTDOOR ADVENTURES, AND
THE STUNNING WONDERS OF THE WORLD. AND TIED TO
THESE DREAMS ARE SOME MENTAL ROADBLOCKS: FLYING
ACROSS THE GLOBE WILL DRAIN THE BANK, WORK WON’T
LET YOU AND THE KIDS CAN’T COME. BLAST PAST THOSE
ROADBLOCKS WITH THESE SENSATIONAL VACATION
SPOTS WEST OF THE ROCKY MOUNTAINS, SEVEN PLACES
IN YOUR OWN COUNTRY THAT THE WHOLE WORLD
SHOULD SEE.
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>>>
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SUMMER 2018
25
3
Continued from previous page>>>
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.
4
Sedona, AZ
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
provide a cool and rejuvenating
escape. Birds and butterflies
abound in certain seasons.
Sun Valley, ID
Want the Hollywood ski town without
the cost or lines? Enter Sun Valley, ID.
The outdoorsy feel in summer will
blossom you into biking, rafting, hiking,
and eating back all those calories with
delicious food. Moving into the winter
months will find you strapped to your
skis as you glide down the mountains.
You won’t miss a moment as you awe
at the scenery and spend much needed
time getting that fresh air you’ve missed
all year.
5
Three Sisters
Wilderness, OR
6
7
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
feet, and create a breathtaking vista no
matter which direction you’re seeing
them from. The protected area around
them provides more than 250 miles of
trail through dense Douglas fir, hemlock,
pine, alpine meadows and mountain
lakes.
Olympic National
Park, WA
Captivating forests, vast ecosystems and a
variety of amazing views and experiences
make this a destination to dream about. It
offers a million acres to explore, including
glacier-capped mountains, old-growth
evergreen rainforests, and incredible
coastline.
26 HEALTHY MAGAZINE
SO PACK YOUR BAGS MY
FRIENDS, BECAUSE WITH
THESE TANTALIZING
TRIPS YOU ARE ABOUT TO
HAVE THE VACATION OF
YOUR LIFETIME. WHETHER
IT BE THAT RELAXING
WEEKEND OR THAT
RUSHING ADVENTURE,
THE WEST IS CALLING,
AND YOU MUST GO.
Healthy-Magazines.com
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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-Utah.com
Healthy-Magazines.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
file. Round the corners just slightly so they won’t irritate the skin
around them as nails grow. File in one direction toward the center
and don’t file down into the corners. If your nails are heavily
ridged, smooth them with the fine grain side of an emery
board.
In just about the time you took to apply
toenail polish, the second you step on the
beach the sand wears down the shine. No
matter. After you’ve showered and dried
yourself, just apply another layer of clear coat
to your toenails. Instant shine.
8. Apply cuticle remover, cuticle or petroleum jelly and
wait a few moments for the cuticle to soften. Gently push
back the cuticles with an orange stick. Clean away any
excess or loose skin and under your toenails. Clip any
hangnails, but do not clip or cut into cuticles unless they
are ragged or torn.
When headed outdoors, don’t forget that
feet can get sunburned too. Apply or spray
the tops of your feet, including toenails, with
sunscreen to protect them from damaging UV
rays.
9. Scrub your feet once more to remove cuticle cream and
any remaining dead skin.
10.Dry your feet thoroughly, particularly between your toes,
since bacteria thrive in a warm, damp environment.
11.Rub or massage a thick lotion, cream, or petroleum jelly
into your feet and around your cuticles. Using a cotton
swab, gently push the cuticles back, as before. Wipe excess
cream off your toenails with a tissue dipped in polish
remover.
12.If you like, buff your toenails with a chamois-covered
buffer to smooth the nails, stimulate circulation, growth,
and a healthy shine. Buff in one direction only, for about
one minute.
13.Then sit or lie down with your feet propped up for 10
minutes. It’s sheer heaven.
14.If you plan to polish, place cotton balls or small foamrubber 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.
15.Apply a clear basecoat, two coats of colored nail enamel and
a clear topcoat. Brush each coat on with three strokes—the first
down the center followed by one on either side. Make sure that
each coat is dry before you apply the next and completely dry
before you put on shoes or sandals.
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Walking barefoot in the soft, fresh green
grass or on a sandy beach may be one of the
great joys of the summer, but be careful to
avoid nails, glass, or splinters, and standing
water. Fight the urge to walk barefoot around
public pools, showers, changing rooms, and
bathrooms, known to be breeding grounds for
gross germs and fungus. This is where you
wear flip-flops.
Wear secure water shoes on rocky shorelines
to prevent cuts. Always wash your feet after
going barefoot, including between your toes.
This includes after swimming in a lake or
river. Dry your feet thoroughly and apply
lotion. Apply additional lotion before going to
bed. If you like, use a lotion with circulationboosting peppermint, rosemary, pine oil, or
camphor. Keep your feet clean and healthy,
and they’ll be beautiful all season.
Judith Rasband MS AICI CIM is CEO of the Conselle
Institute of Image Management (Conselle.
com), residing in Orem, Utah. She works with the
influence and expressive effects of dress and image
on wellness and successful living.
Email judith@conselle.com
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:
•
•
•
•
Take the Traveler’s
Oath “I will experience a
new culture, a new food,
and a new landscape
every year.”
30 HEALTHY MAGAZINE
Stunning landscapes
Colorful culture
Urban energy
Archeological landmarks
T H I N G S TO S E E :
• Valle de la Luna
• Calle Jaen
• Lake Titicaca
W H E R E TO E AT:
•
•
•
•
•
La Espinita
Pronto
Sumaq Mikhuy
La Casona
Mercado Uruguay
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 origins
• Artistic architecture
• Ancient heritage
• Engaging city scene
• Seaport feel
T H I N G S TO S E E :
W H E R E TO E AT:
•
•
•
•
• Jamaa el Fna Square
• Orange juice (orange trees are
everywhere)
•
•
•
•
Ang Thong National Marine Park
Big Buddha
Namuang Waterfall
Bophut’s Fishermans Village
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Darajani Market
Menai Bay
House of Wonders
Stone Town
W H AT TO E AT:
Fillet of Soul
Seven Seas
Ti Breizh
Mess
• Biryani
• Octopus Curry
Kyoto, Japan
KOH SAMUI, THAILAND
T H E D R AW:
T H I N G S TO S E E :
•
•
•
•
• Nikolaifleet Canal
• Elbphilharmonie Concert Hall
• Chocoversum
W H AT TO E AT:
Tropical escape
Amazing landscapes
Interesting culture
More relaxed than typical beach
vacations
• Economical
T H I N G S TO S E E :
T H I N G S TO S E E :
• Bahia Palace
• The markets and bazaars
• The Atlas Mountains
•
•
•
•
• Fascinating blend of cultures
• Unique food
W H E R E TO E AT:
•
•
•
•
La Espinita
Pronto
Sumaq Mikhuy
Tree Tops
T H E D R AW:
• Ancient shrines,
temples
• Peaceful gardens
• Experience traditional
culture
T H I N G S TO S E E :
•
•
•
•
•
•
Fushimi Inari Taisha
Enryaku-ji complex
The Kyoto Imperial Palace
Arashiyama Bamboo Grove
Ginkakuji
Daigoji Temple
W H E R E TO E AT:
•
•
•
•
•
Nishiki Market
Kaiten Sushi
Honke Owariya
Shabu Shabu
Orenopan Okumura
Karasuma
SUMMER 2018
31
PRAGUE
CZECH REPUBLIC
T H E D R AW:
GOA, INDIA
T H E D R AW:
• Unique beach experience
• Relaxed, peaceful
T H I N G S TO S E E :
•
•
•
•
• St. Vitus Cathedral
• The Astronomical Clock at the Old
Town Hall Tower
• Prague Castle
• La Degustation Bohême
Bourgeoise
• Trdelník (Chimney Cake)
• Cafe Louvre
• Perníčkův sen (gingerbread)
ZHOUZHUANG, CHINA
LYON, FRANCE
T H E D R AW:
T H E D R AW:
• Incredible food
• Green, lush, mountainous land
• Charming water village
• Quiet retreat
T H I N G S TO S E E :
T H I N G S TO S E E :
Panaji
Spice Farms
Arambol
Mellow Mandrem
• Basilica of Notre Dame de Fourviere
• Museum of Fine Arts of Lyon
• Les Halles de Lyon Paul Bocuse
• The Double Bridge)
• Shen’s House
• Tongli village
W H E R E TO E AT:
W H AT TO E AT:
W H AT TO E AT:
• Xec-xec
• Nia’s Restaurant, St. Inez
• Branco’s
32 HEALTHY MAGAZINE
W H AT TO E AT:
T H I N G S TO S E E :
• Stunning architecture
• World class food
•
•
•
•
• Shelled Freshwater Shrimp
• Minced Eel
• Pork Shanks
L’Auberge du Pont de Collonges
La Mère Brazier
Café Des Fédérations
Au Petit Bouchon Chez Georges
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SUMMER 2018
33
WELLNESS
MORE THAN A
HEADACHE
MIGRAINE
FACTS
Migraine is the
3RD MOST PREVALENT
illness in the world.
Migraine is the
6TH MOST DISABLING
illness in the world.
NEARLY 1 IN 4
U.S. households includes
someone with migraine.
12% OF THE POPULATION
– including children –
suffers from migraine.
WRITTEN BY
KRISTA BOWEN
Understanding migraines
and the modern state of
treatment
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.
“Migraine is a neurological disease with extremely incapacitating neurological
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
through.
Out of the 38 million
Americans who suffer
from migraine,
28 MILLION ARE WOMEN.
Migraineurs are from
2.2 to 4.0 times more
likely to have major
DEPRESSIVE DISORDER.
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
be a link to levels of estrogen, and so frequency of migraines can increase around
menstruation.
Migraines affect each individual differently, and can range in frequency and intensity.
In fact, not only does it vary from person to person, but it also varies from migraine
to migraine. One migraine may produce throbbing and slight nausea, the next may be
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
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Triggers
Triggers are factors that can set off a migraine. They are not the root cause of migraines,
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
you. Effective dairies include noting the duration, symptoms and all the possible factors
surrounding your migraine. The Migraine Research Foundation lists possible triggers as:
Lifestyle Triggers: changes in sleep patterns, fasting, skipping meals, dehydration,
alcohol, over-exertion, exercise, stress.
Environmental Triggers: strong smells, bright or flickering lights, smoke/pollution,
altitude, air pressure, and motion sickness.
Weather-related Triggers: humidity (both high and low), sudden or big changes in
temperature, changes in barometric pressure, or bright sunlight.
Hormonal Triggers: changes in hormone levels, pregnancy, menstruation, menopause,
hormone replacement therapy, oral contraceptives.
Medication Triggers: overuse of pain medications (both over-the-counter and
prescription), oral contraceptives, medication side-effects.
Food Triggers: Strong scientific evidence linking migraine to specific foods is lacking. If
they’re present, food triggers differ among individuals, and specific foods may become
triggers only when combined with other triggers. These foods and additives are often
named as common triggers: artificial sweeteners, MSG (a flavor enhancer in many
processed foods), nitrates (cured meats), and tyramines (fermented foods, aged cheeses,
freshly baked yeast bread and cake), alcohol (especially red wine and beer), caffeine.
Treatments
There are many options to help ease migraines, but you need to find the treatment that
works best for you and your lifestyle. There are acute treatments that use over-thecounter drugs to treat your migraine when you start to have symptoms. If you want to
help lessen the frequency of your migraines there are preventive treatments that use
prescription drugs.
For those who wish to avoid drugs or to supplement their drug treatments, there
are complementary treatments that use non-drug techniques such as meditation,
acupuncture, biofeedback, yoga or tai chi, chiropractic methods, or other naturopathic
methods.
Many physicians also recommend lifestyle changes as a form of complementary therapy.
This can include increasing water intake to prevent dehydration, regulating a consistent
sleep schedule, and exercising regularly.
A non-drug approach could be a good choice because:
You have allergies to drugs
You can avoid side-effects or addictions
You are pregnant or trying to become pregnant
It may aggravate another condition you have
Drugs have proven ineffective for you
Non-drug treatments are mostly low-cost or free
Non-drug treatments can be used to supplement drug treatments
source: www.migraineresearchfoundation.org, www.americanmigrainefoundation.org
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Treatments On
the Horizon
Specialists are developing new
ways of treating migraines as
they learn more about how
migraines affect the brain.
Single-pulse TMS (for
transcranial magnetic
stimulation) and the Cefaly
t-SNS (for transcutaneous
supraorbital neurostimulation),
transmit magnetic or electrical
energy to nerves through the
skull to the brain to help treat
and possibly prevent migraines.
These can be handheld devices
or headbands that can allow
treatments at home.
CGRP is a small protein that
acts as a neurotransmitter (a
chemical messenger) that is
found throughout the brain and
body and is highly prevalent
in the trigeminal system, the
sensory nerves that supply the
head and neck. Researchers
discovered CGRP is found in
high levels in migraine sufferers
during an attack, providing a
new target for pharmaceutical
drugs to focus on. There are
currently four anti-CGRP
treatments in phase III clinical
trials.
Ketamine is a medicine
increasingly given to treat
depression and chronic pain,
including migraines. Ketamine
clinics are beginning to pop up
around the country. Originally
an anesthetic, and commonly
used as a party drug, new
research hails ketamine as an
effective alternative to chronic
pain and depression treatments
that don’t work. It doesn’t
function by correcting chemical
imbalances as antidepressants
might, but works to improve
neural connections, or brain
plasticity. Ketamine isn’t for
everyone, however, as it can
lead to hallucinations and wild
emotional side effects.
Sources: www.Nytimes.com,
www.neurologyadvisor.com,
www.migraine.com, asahq.com
SUMMER 2018
35
WELLNESS
A Critical Piece
in the Puzzle of
Healthcare Reform
The High Cost of Medication
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
average American. According to the AARP, drug prices increased an average of 208% from 2008
to 2016— and incomes certainly did not increase at a comparable rate.
WRITTEN BY
C A ITLIN SC HILLE, MPH
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 bigname drug with the hugely inflated price. Why is it so bad to have only one drug available?
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
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
do on research and development, casting skepticism on research and development as the
scapegoat for high drug prices.
So what can be done to make prescription medication more financially accessible to the average
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
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
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
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
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,
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
1/
5
Paying for
prescription
medication makes
up almost onefifth of what a
person spends on
healthcare.
Source: Harvard Medical School
Healthy-Magazines.com
Will Eating
Bacon
Really Kill Me?
A Look at Understanding Health
Information in the News
PERHAPS YOU REMEMBER
THE NOW-INFAMOUS
“BACON STUDY” THAT
WAS RELEASED ALMOST
TWO YEARS AGO BY THE
INTERNATIONAL AGENCY
FOR RESEARCH ON
CANCER (IARC), A BRANCH
OF THE WORLD HEALTH
ORGANIZATION (WHO).
Parts of the official report used cautious
language, stating that consumption
of red meat is “probably carcinogenic
to humans” and that this conclusion
is “based on limited evidence.” Other
parts of the official report used more
straightforward language in regard to
processed meat, stating that processed
meat has “sufficient evidence” that “the
consumption of processed meat causes
colorectal cancer”. The report then does
more to confuse readers by stating
that “at the same time, red meat has
nutritional value.”
This report caused problems in several
ways and made itself an excellent case
study for how health information and
health news gets sensationalized and
misinterpreted by both writers and
readers.
The average reader would be left
wondering if they should or should not
avoid eating red meat. It is “probably
carcinogenic to humans,” but it also has
nutritional value. What am I supposed
to do? Too often, health information in
the news is presented without any clear
conclusions or clear directions. A good
health news article should leave the
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WRITTEN BY
C A ITLIN SC HILLE
reader with a clear understanding of
what they should or shouldn’t do.
The next mistake in the reporting of
the “bacon study” was in the headlines.
Like I said above, the language about
red meat was cautious while the
language about processed meat was
more straightforward about its dangers.
Even with that being said, the headlines
that came out reporting on this study
completely sensationalized the risk of
eating processed meat. Based on the
headlines, you would’ve thought eating
a slice of bacon was a near-guaranteed
cancer death sentence.
Here are some things to keep in mind to
help you make sense of health news:
Try to go to the original sources- in the
case of the “bacon study”, it would be
wise to read the original IARC release
rather than sensationalized articles
that are likely written by reporters
who don’t have backgrounds in health
communication or science.
Keep in mind some important word
differences:
• Association vs. cause
Just because two things are “associated” does
not mean one causes another.
• Probably causes vs. does cause
There’s a big difference between a known
cause and a probable cause in terms of how
much evidence there is to back that claim up.
• Remember that news articles are
intended to scare you so that you
keep reading
more exercise- but does just taking the stairs
really reduce your risk of a heart attack by
75%? In these situations, it’s helpful to think
about associated behaviors- let’s think about
the associated behaviors of someone who
takes the stairs. Someone who consciously
chooses to take the stairs is more likely to
be an overall health-conscious person- so a
stair-taker is probably more likely to seek out
other types of exercise, to visit their doctor
for a yearly check-up, and to try to eat a
healthy diet.
• Put numbers in perspective.
A lone number means nothing. Always
look for a reference point for a number.
Remember in 2009 when newscasters were
reporting that swine flu had killed 1,500
people? This number sounded like a lot, and
certainly any death is tragic and worrisome,
but to put that number in perspective,
around 36,000 people in the U.S. die every
year from the regular flu. 1,500 doesn’t
sound so epidemically terrifying when put in
perspective.
Sources: https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf
• Think about associated behaviors:
For example, you might come across a study
that says something along the lines of “people
who take the stairs instead of the elevator
are 75% less likely to die of a heart attack”. It’s
true that it’s a great idea to take the stairs for
SUMMER 2018
37
Ta k i n g
B a ck
Sunday
IT’S A DAY OF REST, A DAY OFF, A PLAY
DAY, A SLOW DAY, A DIFFERENT KIND
OF DAY FOR EACH PERSON. SUNDAY
CAN BE A VITAL DAY TO RECHARGE,
BUT IT’S EASY TO SQUANDER.
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
day, and feeling good about it. And when Monday
comes, you’ll be glad you dedicated part of
Sunday to all or some of the six items below. I’m
not sure who said it, but it’s true: a Sunday well
spent brings a week of content.
Try the 1/7 rule. Sunday is one day in seven.
If you use 1/7 of your Sunday effectively, the
day will be rejuvenating, and your week will
go better.
The 1/7 Rule: Things to Do For a 1/7
of Your Sunday
Spend two hours on Sunday (1/7 of the
day) on some or all of these things.
Some
Sunday
Wisdom
“Sunday is the golden clasp that
binds together the volume of the
week.”
-Henry Wadsworth Longfellow
10 MINUTES OF INTROSPECTION
“Do not let Sunday be taken from
you. If your soul has no Sunday, it
becomes an orphan.”
-Albert Schweitzer
We get caught up in jobs and social
lives so much that we often fail to do
any self-assessment, physically or
mentally. Introspection is vital to selfimprovement, and self-care.
Cooking can help slow things down,
and nutritious food leads to a better
functioning body. Cooking during the
week can be stressful, but Sunday kitchens
are liberating. Decrease the cooking stress
during the week by preparing meals on
Sunday and freezing them.
“...millions long for immortality
who don’t know what to do with
themselves on a rainy Sunday
afternoon.”
-Susan Ertz
PREPARE A HEALTHY MEAL OR
SNACKS FOR THE WEEK
OUTFIT PLANNING
Check out the weather for the next five days,
and choose a few outfits for the week. Beware,
this may lead to doing laundry.
GO OUTSIDE
It doesn’t have to be a hike or an intense bike ride
or exercise at all, really. Just find some trees, grass,
and flowers! Research suggests that exposure to
green space restores our capacity to pay attention,
along with many other benefits.
PICK A ROOM, AND CLEAN IT
The weight of a work week is somehow lighter when
your living space is organized and clutter-free.
AVOID EMAIL
Why look at emails that bring
Monday closer than it needs to
be? Likely, you won’t respond to
or act on emails on Sunday, so
just don’t open them, and turn
off email notifications on your
phone.
“Sunday. Take it slow and give
your soul a chance to catch up
with your body.”
-Anon.
3 Ways To Waste Your Sunday
gg Sleep until you’re hungry, eat until you’re
sleepy.
gg Social media bonanza
gg Mediocre tv show marathons
38 HEALTHY MAGAZINE
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WELLNESS
Sources: www.plannedparenthood.org/learn/stds-hiv-safer-sex/herpes
www.cdc.gov/std/herpes/stdfact-herpes.htm
Let’s Chat About
Herpes
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?
Herpes is a virus. Viruses are smaller than bacteria and need a
living host to survive- such as your body.
WHERE CAN HERPES AFFECT ME?
Herpes causes sores in two places on your body- your genitals
and/or your mouth.
HOW MANY PEOPLE HAVE HERPES?
Herpes is really common- about 50% of Americans have herpes
of the mouth, and about 15% of Americans have herpes of the
genitals. So don’t be embarrassed if you have herpes. You probably
know someone who has it too.
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,
kissing (even casual kissing like a quick peck) etc. can cause the
spread of herpes. If you touch an infected area and then touch
someone else without washing your hands first, you can spread
herpes to that person.
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
significant discomfort and pain.
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WHY SHOULD I TREAT MY HERPES IF IT’S NOT
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
of HIV infection. So, it’s really important to treat your herpes and
minimize the risk of other infections.
HOW CAN I PREVENT MYSELF FROM GETTING
HERPES?
Avoid sexual contact with someone known to be infected by
herpes. Limit number of sexual contact partners; it is a safe idea
to be in a mutually monogamous relationship with a partner
who you know is not infected with herpes or other sexually
transmitted diseases. Use latex condoms correctly when you do
have sex.
WHAT DO I DO IF I THINK I MIGHT HAVE
HERPES?
Go to your doctor! He or she can diagnose you if you do, in fact,
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 CURABLE?
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.
SUMMER 2018
39
FOOD
STREET FOOD–STYLE
Thai Basil Beef
SERVES:
4
PHOTO CREDIT:
BRILYNN FERGUSON
40 HEALTHY MAGAZINE
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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
heat. Immediately reduce heat to low, cover with a tight-fitting lid and simmer
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.
1 cup jasmine rice, rinsed
1-1/2 cups water
Basil Beef
7 garlic cloves, peeled
1 red bell pepper, chopped
2 red Thai chiles, halved and seeded
3 large shallots, roughly chopped
3 tbsp coconut oil
3 tbsp water
1/4 cup tamari (approx.)
1 tsp coconut sugar
2 tbsp mirin (approx.)
3 tbsp vegan Worcestershire
2 lbs veggie ground round
Sea salt
1 cup packed fresh Thai basil leaves
Serving Sauce
3 garlic cloves, minced
3 red Thai chiles, sliced
2 tbsp mirin
1/3 cup tamari
6 tbsp freshly squeezed lime juice
5 fresh Thai basil leaves, roughly chopped
1/4 cup sliced cucumber
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2. Basil Beef: In a food processor, combine garlic, red
pepper, red Thai chiles and shallots; pulse until a coarse paste forms.
3. In a large skillet, heat coconut oil over medium-high heat. Add paste and cook,
stirring, for about 3 minutes, until fragrant.
4. In a small bowl, whisk together water, 1/4 cup tamari, coconut sugar, 2 tbsp
mirin and vegan Worcestershire. Set aside.
5. Add veggie ground round to skillet and cook, breaking, up with a wooden
spoon. Add tamari mixture and cook, stirring occasionally, for about 20 minutes,
until veggie ground round is steaming and heated through. Make sure to check
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.
6. Serving Sauce: In a small bowl, whisk together garlic, red Thai chiles, mirin,
tamari, lime juice and basil leaves.
7. Once the veggie ground round is heated through, add 1 cup basil leaves. Cover
to wilt the basil quickly, about 2 minutes, max.
8. Serve over rice with a side of cucumber slices and a tiny bowl of serving sauce.
SUMMER 2018
41
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SUMMER 2018
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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
of the airplanes flying overhead. Just a
young girl, she was scared they were
flying toward her house to hurt her
family.
Here are some basic guidelines for parents:
Terrorism is a dark plague that makes
the world seem colder, and that makes
everyone feel threatened. Parents want
to shield their children from gruesome
violence, and help them retain a bright
outlook on the world around them.
But chances are your children have
been exposed in some way to news of
the many terrorist attacks that have
happened recently. Naturally, children
have questions, and parents need to
provide answers and reassurance of
safety.
•
•
•
•
•
•
•
•
Don’t just ignore it. If kids have questions, they’ll find answers on the playground if you don’t step in.
If you are rattled, don’t talk to your child until you have things
under control yourself. Children are terrified by a scared parent.
Find out what your children know. It may help to have separate
conversations with children of differing ages.
Be reassuring. Remember that the most important thing for a
young child is to feel safe. They also want to know their family
is safe.
Help kids think about the future. Keep routines going.
There’s no need to include gruesome details
Let the child cope in his own way, even if there is some
misunderstanding.
Some children will not be bothered by terrorist attacks in
distant lands, which is fine. There is no need to make them
scared or concerned.
Preschool:
Elementary age:
Middle school:
High school:
Answer questions,
but there is no
need to elaborate
and give details.
Let the child lead
the discussion.
Don’t assume they
will understand
everything. Initiate a discussion.
Find out how they
feel, and what
their opinions are.
46 HEALTHY MAGAZINE
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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,
so they try to hurt those people, and make them feel
scared. This is not right. Other people don’t have healthy
brains, and they do bad things because their minds don’t
work properly.
I don’t think it will. Things like this are very rare. And
if something does happen, we have lot’s good people to
protect us, like policemen, soldiers, and firefighters.
“Why would they hurt people who
didn’t do anything to them?”
“Why did they kill themselves
afterward?”
Terrorists hurt regular people because they hope it will
make everyone scared. They want people to pay attention
to them and what they believe. But that is a very wrong
thing to do.
“How do they decide who they
want to hurt?”
That is hard to say. We don’t always know why they pick
the people and places they do. Sometimes they want to just
hurt as many people as possible, which is very evil.
Some people believe they are doing something good by
hurting others, and that they will get rewarded in heaven.
But they are wrong. Other people just don’t want to go to
jail, and would rather die.
“Will the terrorists come back?”
This could happen again, but things like this don’t happen
very often. The police are adding more security to make
sure it doesn’t happen again.
“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.
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SUMMER 2018
47
Fitness
IT’S VACATION SEASON
You’ve had your trip booked since the
holidays. That means you’re probably
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.
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,
you’ll remain basically beach-ready all year
round. That should be the goal.
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
PLAN. HERE ARE SOME SIMPLE TIPS TO START OFF WITH.
Building a
BEACH
BODY
WHY BALANCE IS YOUR KEY
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
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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
that you are eating plenty of quality calories with
a balance of carbohydrates, fats, and protein.
Eating small meals throughout the day (four
to five times per day) with a balance of those
nutrients will feed your muscles so you can grow
muscle and lose fat. It’s imperative to not eat a
really low fat diet while training because it will
affect your body’s natural muscle building and fat
burning hormones. The healthy fats that you eat
in your diet will help you recover faster from your
workouts while also helping you increase strength.
Healthy fats such as olive oil, avocado, and nuts
help your body to produce testosterone naturally
so don’t skimp out on these.
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ABOUT THE AUTHOR
Greg Marshall
www.thegymatcitycreek.com
Greg Marshall is the sales and
personal training manager at The
Gym at City Creek, and The Gym
at Station Park. He has run the
personal training departments
in up to eight locations at once,
owned his own personal training
company and has been in the
industry five years. To contact Greg
for a free consultation email him at
gregmarshall17@gmail.com
SUMMER 2018
49
Fitness
Arm yourself
TONE AND
TIGHTEN
TARGET
ZONES.
Strength training protects bone
health and muscle mass.
YOUR
FIRM-UP
Bust a move
Strength training boosts energy
levels and improves your mood.
LEAN
OUT
Stay healthy
Strength training makes you
stronger and fitter.
Burn baby burn
Strength training translates to
more calories burned.
MOVES
Body mechanics
Strength training helps you
develop better body mechanics.
BY HEALTHY-MAG.COM
Health benefits
Use these workout
tips to shed pounds
and zap mega calories
while you’re at it.
Strength training plays a role in
disease prevention.
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
TRIC ACK
B
KICK
AT
SQU
1. Plie Squat
3. Tricep Kickback
Begin in a wide stance with toes out at a comfortable
angle. Your knees will need to stay aligned with
your toes, so don’t go out too far. To add weight, you
can hold dumbbells on the upper thighs, a single
dumbbell in front or a barbell on the shoulders or
behind the head. Bend the knees and lower down
into a squat, keeping knees in line with toes, abs
contracted and back straight. Only go down as low as
you can without compromising your flexibility or your
balance. Push back to start without locking the knees.
Lean forward with knees slightly bent while
maintaining a straight back. Place one hand on a
support structure such as a bench. Use the other
hand to grasp a dumbbell alongside your torso. Try to
pull your belly button towards your spine to stabilize
your back. Exhale, and bring the dumbbell up by
extending your arm. Inhale, and return the dumbbell
to the starting position. Keep the elbows frozen in
place to keep stress on the triceps. Don’t swing back
and forth to get the weight up. This uses momentum
instead of muscle to perform the movement.
Targets: Quads, hamstrings, glutes, inner
thighs and abs.
2.
KEY
DONCK
KI
Targets: Triceps, deltoids and biceps
4.
ED
SEATSTS
I
W
T
2. Donkey Kick
4. Seated Oblique Twists
Start with your hands and knees on the floor. Engage
your core muscles by pulling your stomach toward
your spine. Start by bringing one knee forward
towards your chest. Flex your ankle (point your toes
to your nose). Move the same leg back and up through
your heel, keeping your knee bent. Keep your ankle
flexed and your stomach muscles engaged. Lift arm
opposite moving leg up in same motion. Return to
the start position and repeat the exercise. Hold a free
weight for more intensity.
Bend your knees and make sure that your feet
remain on the floor. Pull in the abdominals to further
work them and keep them stronger over the long
term. Sit up at an angle of about 45 degrees. Aim to
hold the medicine ball straight in front of the body.
Keep the abdominals tense throughout, and use your
abdominals and the weight of the medicine ball to
twist your torso to the right side to touch the floor.
Keep the abdominals tense, breath correctly, and
twist the medicine ball to the other side and the floor.
Targets: Glutes, hamstrings, abs and biceps
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Targets: Abs, internal and external obliques
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,
CALLS TO ALL OF US,
AND THE CALL CAN BE
CAPTIVATING IN THE
SUMMERTIME. ENJOYING
MOTHER NATURE IS NOT
ONLY GOOD FOR THE
SOUL—IT CAN HELP
NOURISH THE BODY AS
WELL. THE EMERGENCE
OF SUMMER BRINGS
AN ABUNDANCE OF
ACTIVITIES, FRESH FOOD
AND NEW EXPERIENCES
TO ENRICH OUR LIVES. IF
YOU ARE READY TO TAKE
ADVANTAGE OF THESE
WARM, SUNNY DAYS, HERE
ARE A FEW SUGGESTIONS
THAT WILL HELP KEEP
YOUR BODY HEALTHY.
VISIT A NATURAL WONDER
Some are surrounded by
beautiful enormous mountains,
others by raging rivers, and
others by great trails. Find
the natural wonders close to
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
and beauty of the forest is a
great way to clear the mind
and work the body.
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VISIT THE LOCAL
WATERING HOLE
What better way to cool
off in the heat than by
jumping in a cool lake or
pool? There are a lot of
options when it comes
to enjoying the water,
whether it’s swimming at a
local city pool or rec center,
or hitting the jet skis at one
of the beautiful lakes.
MOW YOUR LAWN
WITH A PUSH-MOWER
Yard work is one of the
inevitable chores of summer.
Get some exercise out of it
by opting for a push-mower
or manual tools rather than
electric tools. Use those
muscles and break a sweat
while beautifying your yard
and body. It’s one of those
great jobs that looks unkempt
before you start, and then
looks amazing when you finish,
giving you the satisfaction of a
job well done.
DEVELOP YOUR
GREEN THUMB
Even if you have never planted
anything before, now is the
time to start. Growing your own
flowers, food, or your preference of
vegetation is good for the air, the
ground and yourself. Something
enlivening happens when you work
with dirt. The act of gardening
itself burns calories, and it’s fun and
rewarding to see your work grow and
sprout into a beautiful new life form.
TRADE-IN FOR TWO WHEELS
INSTEAD OF FOUR
Choosing to ride a bike instead
of drive during the summer
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,
garlic, watermelon, navel oranges,
grapes, strawberries, corn, etc. As
mentioned above, you could even
try growing any of these yourself
to have the easy access to your
favorite fresh foods.
There are many other natural ways to
stay healthy during the summer. The most
important thing is that you are improving
your body and your life. Use this summer
as a chance to make a healthier, happier,
new-and-improved you!
SUMMER 2018
53
Destination
“It’s simply not
an adventure
worth telling if
there aren’t any
dragons.” –Sarah Ban
“If you’re not living on
the edge, you’re taking
up too much space.”
–Anonymous
“Only dead fish
swim with the
stream all the
time.”
“A ship in harbor is safe,
but that is not what
ships are built for.”
–John A. Shedd, author
–Linda Ellerbee,
journalist
“The world is a book and
those who do not travel
read only one page.”
Breathnach, author
“You’re only given one little spark
of madness. You
mustn’t lose it.”
–Robin Williams, actor
–St. Augustine
“You’re off to great places.
Today is your day. Your
mountain is waiting, so
get on your way.”
“Let us step into the
night and pursue
that flighty temptress, adventure.”
–Dr. Suess, author
–J.K. Rowling, author
The Adventurer is You
“Only those who will risk going too far can possibly find
out how far one can go.”
–T. S. Eliot, poet
“If you obey all the rules,
you miss all the fun.”
–Katharine Hepburn, actress
54 HEALTHY MAGAZINE
“Humanity has advanced…
not because it has been
sober, responsible, and
cautious, but because it has
been playful, rebellious, and
immature.”
–Tom Robbins, author
“The purpose of life
is to live it, to taste it,
to experience to the
utmost, to reach out eagerly and without fear
for newer and richer
experience.”
–Eleanor Roosevelt
Healthy-Magazines.com
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SUMMER 2018
55
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
around the corner, it’s the perfect time
to start making those exciting summer
plans. In addition to family vacations, summer
break is a great opportunity to bring your kids in
to your family dental office to take care of their
bigger treatment needs. Two common dental
needs for most children, orthodontics and wisdom
teeth removal, are both great to knock out during
these summer months. Often it can be difficult to
schedule your children’s dental and orthodontic
appointments around their busy school and
activity schedules. But during the summertime,
many parents use their kids’ break from classes to
take care of their bigger dental concerns.
to determine the type of orthodontics necessary for correction. Starting
braces in the summer allows for greater flexibility when scheduling the
initial consultation and installation appointment. It also gives your child
an opportunity to acclimate to the look and feel of braces outside of the
hectic social atmosphere of the classroom.
So while considering your summer break plans, make sure to prioritize
your children’s upcoming dental needs. Bigger procedures like wisdom
teeth removal and orthodontics can have a huge impact on oral hygiene
and the overall appearance of a smile. Taking care of these concerns
during the summer months not only makes it easier to schedule
appointments that work with your busy lifestyle, it also guarantees that
your children won’t miss any school.
Wisdom teeth removal is a necessity for many
children between the ages of 13 – 21. When
wisdom teeth emerge misaligned or impacted,
you may experience physical discomfort and teeth
alignment issues. Removing wisdom teeth is a
quick procedure, often 45 minutes or less, that
is typically done under IV sedation. Due to the
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
extracurricular activities.
Braces are also great to start while school is out.
Braces, another common need for children ages
13 – 21, are used to correct a variety of dental
issues including teeth crowding, overbite, and
crossbite. A quick consultation can determine if
you are a candidate for braces, and will help you
56 HEALTHY MAGAZINE
WISDOM TEETH SPECIAL
Apex Dental currently has a wisdom teeth removal special at various locations:
$899 to remove all four wisdom teeth,
plus sedation.
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry
==
apexfamilydental.com
DENTAL
Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institute, Regis University, where
he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt
Lake, Utah, and Tooele counties.
Healthy-Magazines.com
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SUMMER 2018
57
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
would certainly help in losing some of those extra pounds.
The Lap-Band device can help you do just that. If you are at
least 30 pounds overweight and feel like you could use a little help
with the safest weight loss surgery available then the Lap-Band
may be right for you.
• You can still enjoy the types of food you like to eat but you be
happier with a smaller amount!
You can eat most foods and feel comfortable with only a
small portion. When you combine healthy food choices with a
comfortable, smaller, satisfying portion, weight loss will be a lot
easier. All the good eating habits will also aid in that process.
• Recovery is about 5-7 days to full time desk work- a little longer
for more strenuous functions
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
hourglass shape with only a small pouch on top. It helps you feel
satisfied on smaller portions of food, and subsequently lose those
extra pounds. The outpatient procedure is only about an hour,
meaning you can go home that same day. Most people can return
to work in about a week.
• It is the safest weight loss surgery available
• It is usually an outpatient procedure (After the operation people
go home the same day)
• It is adjustable- the tightness is customized to each patients
needs during office visits.
• It is reversible - The band can be removed.
• Malnutrition of vitamins or proteins is rare.
• Regular short office visits provide the best weight loss results.
The biggest problems with dieting or portion control can be that
you feel hungry all the time. The Lap-Band can help with that.
People are then able to more comfortably lose weight by taking in
less calories. It’s the safest weight loss surgery option available.
Darrin F. Hansen, MD, FACS
Lap-Band and General Surgery
801-523-6177
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
feel like this is something that can help you then now’s the time.
58 HEALTHY MAGAZINE
Dr Hansen does extensive work with minimally
invasive laparoscopic surgical repair of hiatal hernias
for reflux disease. He is known for his advanced
laparoscopic procedures.
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
around the world. His commitment and outcomes result in
repeated invitations to advanced course workshops across
the globe.
Dr. Adelman's teaching and training is continuously sought
after from the leading programs representing medical
groups and institutions.
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“We appreciate that our colleagues
trust their patients to our care, and our
patients refer their family and friends.
But we are truly humbled that physicians
demand our care for their personal
medical management. That’s the highest
compliment and confidence in our
expertise.”
SUMMER 2018
59
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61
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