wellnessCOMMITTED TO IMPROVING DAVIS COUNTY HEALTH

JANUARY 2013

Publication of:

DAVIS

Find waysto get better sleep - Pg. 14

Resolve to quit smoking this year - Pg. 4

exeRcise pRogRam has kids hopping - Pg. 6

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Davis Wellness | 1

PUBLISHERR. Gail Stahle

EdIToRIaLEditor | Rebecca Palmer

rpalmer@dsavisclipper.com

adVERTISINGSales Manager | Reed Stahle

rstahle@davisclipper.comChris Bradshaw

cbradshaw@davisclipper.comKatie Bastian

kbastian@davisclipper.com

aRT & PRodUCTIoNArt Director | Anna Pro

BUSINESS oFFICEThe Davis Clipper

1370 Sout 500 WestBountiful, UT 84010

801-295-2251

Davis Wellness is published monthly by Utah Media Publishing and is disbursed in the Davis Clipper and Islander news-papers and health providers offices throughout the Davis County. Davis Well-ness is published on the last Thursday of

every month.

Wellness: : the quality or state of being in good health,

especially as an actively sought goal <lifestyles that

promote wellness>

Utah Utah

UtahM E D I AP U B L I S H I N G

davis Wellness

Being healthy is vital to a good quality of life, and our readers are hungry for information about how to stay healthy throughout their lives.

The new year is a great time to think about how you can be healthier, whether you compete in Iron Man competitions or simply want to stay in shape. We want to help our readers learn about the lifestyle changes they can make that will help them live longer, healthier lives.

This magazine will focus on important components of health such as fitness and healthy diets. It will also provide informa-tion about general health, updates on medical treatments and in-depth information about the health problems that are all too common in our community.

Like our sister publica-tions Davis Clipper and Utah Islander, we pledge to give you the kind of local coverage in Davis Wellness that you won’t find from any other source.

To meet that objective, we will rely on local health experts. Every month, we will publish articles they write to give you the most recent and most accurate information available.

In this issue, we feature optometrists, a massage

therapist, a plastic sur-geon who specializes in facial reconstruction and a specialist on senior living. In future publications, we plan to feature chiroprac-tors, hearing specialists, dentists personal trainers and more.

We will also assign the best reporters on the Utah Media Publishing team to covering stories about health and wellness that can improve your life.

This month, look for

information about a new exercise program in lo-cal elementary schools, an inspiring story about one woman’s struggle to overcome the “fat” label and information about the virulence of this year’s strain of the flu.

Beyond top quality content, we plan to feature advertising from local healthcare providers and fitness centers, among oth-ers. Look to this magazine to find the best profession-als close to you.

Also in this edition, we are introducing a Get Mov-ing Davis fitness program in cooperation with Skills Fitness of Bountiful. We hope to encourage every-one in our community to exercise according to guidelines recommended by medical professionals, and we’ll provide ideas and inspiration monthly. Learn more about the free program on page 10.

In addition to organizing the program and helping track exercise goals for all participants, we will spon-sor fun fitness events.

It’s easy to become com-placent about our health, but there are dozens of ways you can improve your health with just a little effort. The more you know, the more likely you are to succeed.

These pages can help you get there.

To get involved or give us ideas on health top-ics that interest you, call 801-295-2251 ext. 126 or email rpalmer@davisclip-per.com.

Davis Wellness kicks off 2013

BY REBECCa PaLMER

EdIToR

Welcome to the first edition of Davis Wellness, a monthly magazine by Utah Media Publishing.

Rebeecca enjoys rock climbing indoors and

in Utah’s canyons, yoga and Zumba classes and gourmet cooking. She

holds a bachelor’s degree in journalism from Weber State University in ogden.

2| Davis Wellness

Nutrition & Diet Skin & Beauty Physical Fitness

06

07

Two local elementary schools hope a new program can improve grades by requiring classroom exercise.

BY TOM BUSSELBERG

05 Physical activity has many benefitsRegular exercise can prevent death and disease, and it can be as easy as walking the dog.

BY GaRY SELjaaS

ear Pinning is a simPle outPatient ProcedureBig ears are not funny, at least not to many people born with them.

BY SCOTT THOMPSON M.D.

in this issue ...hoPPing for first bell

Bountiful2284S Orchard Dr.801-298-3600

Centerville398 E. Pages Ln.

801-292-2000

04 resolve to quit smoking this yearNew tricks can help you quit smoking for good. Step 1? Pick your quitting day ahead of time.

10 flu on the increase Flu has come early this sea-son, and seven Davis County residents have already been hospitalized.

BY MELINDa WILLIaMS

get moving davisJoin Davis Wellness in getting fit with just 30 minutes of exercise, five times a week. We’ll help track your progress.

BY REBECCa PaLMER

11

Davis Wellness | 3

Health Care Innovation Healthy Aging Dental Care

12 21

17 23

How to stay active all winterThe winter months mark the end of the outdoor training season for many active people. Try join-ing a recreation league or taking a wintry walk to stay in shape.

We can help you get rid of your belly!

Do you shake when you laugh like

a bowl full of jelly?

Don’t be intimiDateD by exerciseAn intense physical fitness plan isn’t right for everyone, but a few simple steps can promote wellness and improve range of motion.

By AmBer NielseN

Protect your eyes witH better Diet anD exerciseVision problems can go un-detected early on, but regular checkups, a good diet and exer-cise can keep your eyes healthy.

DANiel W. PAce &ADAm B. ruDD

PeDiatricians: Put vari-ety before organicsGive your children five servings of fruits and vegetables daily, even if you can’t afford organics, doctors recommend.

15 learn about tyPes anD benefits of massageDo you need the rigor of a deep tissue massage, or the relaxation of hot stones? Learn how different types of massage work.

By sArA DANiels

13 nutrition tiPs for seniorsToday’s seniors are leading ac-tive lives. Plan ahead of time for airports, car trips, buffets and more.

It’s at the top of many New Year’s resolution lists — quitting smok-ing. In fact, 15 million people try to quit smoking cigarettes yearly. Only 5 percent succeed when they use no support or go cold turkey. Moreover, the average smoker will attempt to quit up to nine times before successfully quitting. Luckily there are new tips and tools that can help smokers kick the habit this year. In an effort to empower more than 45 million U.S. smokers to call it quits, GlaxoSmithKline Con-sumer Healthcare has launched Quit.com, a free, total quit-smoking online resource with tools to help smokers overcome their cigarette addictions. Every smoker is different; therefore, every smoker’s ap-proach to quitting may need to be different. Quit.com houses person-alized tools in a central location to help smokers navigate quitting smoking, no matter where they may be in their journey. Here are some tips to help smokers quit their nicotine addic-tion in the New Year:

• PreParing to QuitFirst pick your quit date. By having a day you’re working toward, you’ll be able to pre-pare mentally and physically to quit. Do your research on how to be prepared before getting started.• ready to QuitSupport your quit by reducing your body’s physical cravings so they don’t get in the way of your willpower. Consider using

a nicotine replacement product that fits your lifestyle, such as a gum, lozenge or patch.

• QuittingCelebrate every little win and stay focused on the positive benefits of quitting and why you decided to quit in the first place. If you get a strong crav-ing, change things up to throw your urge to smoke.

• Post-QuitSurround yourself with inspira-tion to stay smoke-free — your family, your pet, your health and your finances — and remember you have everything to gain by quitting. More tips on quitting smoking can be found at Quit.com. The new website is built in four levels with specific tools depending on where smokers are in the quit-ting process — preparing to quit, ready to quit, quitting or post-quit and looking for resources to remain a nonsmoker. “Quitting smoking is tough and requires focus and effort, but that’s only half the equation. Part of the addiction is behavioral — a learned habit over time — but the other part is neurobiol-ogy, a chemical dependency to nicotine,” explains Saul Shiffman, Ph.D., an addiction and depen-dence expert, researcher in behavior change and relapse at the University of Pittsburgh, and paid-consultant to GlaxoSmith-Kline Consumer Healthcare. “Using a combination of behavioral resources, education

and quit smoking medicines can improve chances of success,” she said. Quit.com also offers tools to help battle mental aspects of quitting smoking, such as identifying and tracking triggers and making a list of reasons you want to quit, along with re-sources to help fight the physi-

cal addiction, such as a quit guide to find the right nicotine replacement to provide relief from cravings. The key to successfully kick-ing the habit is to empower and encourage smokers to try quit-ting and give them tools to help them succeed.

By StatePoint.com

4 | Davis Wellness

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Dr. James E Russon, DDS, MPHOn site Bedside Dentistry • Home or Hospital!

Abscesses can and DO KILL.Abscesses can contribute to drooling & diffi culty in

speech. They undermine the immune system. They in-crease susceptibility to cold, fl u and bacterial

diseases. Elderly with bad teeth and gums are at much higher risk of stroke, osteoporosis and heart attack. Ab-scesses can contribute to mental decline and even affect

the sense of balance. All these things accelerate the aging process and can increase dependence on others.

resolve to Quit smoking this year

O ur society has become engrossed in the conve-niences we

get in this age of ever-changing technology. Now more than ever, we are becoming a sedentary society. A sedentary lifestyle is described as one that does not get enough physical activ-ity to have any health-related benefits. More than 50 million Americans are considered sed-entary, accord-ing to an expert quoted in Science Daily. That can lead to serious health problems such as obe-sity, coronary heart disease, high blood pressure, diabetes, breast and colon cancer, and depression. With the overwhelming benefits of physical activity, the U.S. Surgeon General has encouraged each American to get 150 minutes of physical activity each week. That comes out to 30 minutes a day for 5 days each week. There are many reasons why we do not include physical activity in our daily routines or focus on how we can imple-ment it, but physical activity can be as simple as walking your kids to and from school, walking the stairs at work for 30 minutes, doing yard work, riding a bike in the park, or exercising at your local health club. The goal is to elevate your heart rate for at least 30 min-utes a day so you can receive some cardiovascular benefit.

By performing activities that require you to be on your feet,

you are strengthen-ing bones and muscles that not only help with movement but also improve bal-ance and coordi-nation. Too often, people think that physical activity or exercise is only for those with an abundance of money, but it is very reason-able to get a membership at most health clubs without breaking the bank. If you want

to go it alone, get-ting enough exercise requires a little planning and creativity. Physical activity can be ac-complished in your own home, work, or neighborhood. Teaming with a friend or family member increases your likelihood of staying consistent because you have accountabil-ity. According to the American Journal of Health Behavior, there is a significant psycholog-ical advantage to working out with a friend or family member. Not only do you feel account-able to the other person but you also get a social benefit that takes your mind off of the exercise making it seem as if time flew by. With the increase in death associated with preventable disease, it is time to make a change. There is an abundance of research that shows all the positive benefits of regular physical activity, but ultimately it is up to the individual. For help, contact your local fitness professional and tell them it is time to get started.

Davis Wellness | 5

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by Gary seljaas

Gary holds a master’s degree in exercise science. he is the president of skills fitness in bountiful and co-owns elite

athlete Zone.

BOUNTIFUL — Students at Tolman Elementary School in Bountiful actu-ally get upset if they are late to school, because they miss the morning’s “Spark Your Body, Spark Your Mind” program.

The same can be said for their peers at West Point Elementary.

Both schools are participating in a pilot “Healthy Minds Healthy Bodies” program that’s intended to get kids mov-ing for short periods.

Those exercises are integrated with various parts of the curriculum.

“Our teachers in the morning give their students 15 minutes of activity, and an-other 10 minutes in the afternoon,” said Davis School District Physical Education Director John Robison.

The purpose is to see outcomes of increased test scores and positive im-provements in human behavior, he said.

“With what we deal with, there is so much information and so little time or adequate funding,” Robison said.

A State Office of Education grant has made the pilot program possible.

Robison believes it eventually will be implemented at all elementary schools in the district.

District PE Specialist Tim Best has created more than 300 activities that integrate movement with curriculum.

“In one example, we give the kids drinking straws,” he said. “We use that to represent a human artery, in what we call Artery Avengers.”

When drinking with a clear straw, not

as much work is required. But when the straw is clogged, everything is so much harder, just like in a clogged artery.

“Kids can do different games of tag or

Frisbee, etc. If you get tagged, you have to pick up a piece of equipment which adds weight,” Best said. The only way to get rid of the heavy equipment in the game is to go to the side and do some brief exercises, ‘to unclog your arteries.”

Motion picture cards are also popular. They are used in a game where kids run to the playground to touch whatever the picture shows, he said.

“If kids aren’t having fun, then they won’t enjoy doing it,” Best said. “We need to find something they can do for a lifelong activity ... We don’t want a couch potato generation.”

Feedback from principals and teachers at both schools has been positive

In some cases, parents join in during the morning exercise period, Robison said.

“The kids look forward to the time they have to get up and be active. Some teachers have said if it gets a couple min-utes past starting times, the kids say they haven’t exercised,” he said.

“The kids settle right down, get right to work every day,” said 4th grade teacher Valerie Astle, of West Point Elementary. “We have reading, writing and grammar. Those can be tedious,” she said. “We have had wonderful performance from my kids.”

Assessments of the program’s effect on students will be done at the semester break later this month and after grade-level testing in the spring.

tbusselberg@davisclipper.com

6 | Davis Wellness

hopping for first bellClassroom fitness program may boost test scores

TOLMAN ELEMENTARY SCHOOL STUDENTS execrcise with their class as part of a “Healthy Minds Healthy Bodies” pilot program. Photo by LOUISE SHAW | Davis Wellness

bY toM bUsselbergstaff Writer

Davis Wellness | 7

Dizziness and falling are not normal at any age.

YOU NO LONGER HAVE TO “LIVE” WITH DIZZINESS AND BALANCE PROBLEMS.

Curt R. Stock, MDD. Tykie Skedros, MDSteven M. Kelly, MDScott K. Thompson, MDBryan K. Wilcox, MD

Tel S. Boman, AuDNiki L. Barwick, AuDAmanda L. Pay, AuDKatie L. Anderson, AuDNatie Hendriksen, AuD extern

Mountain West Ear, Nose, and Throat is the best and only comprehensive dizziness and bal-ance clinic in Davis County. Physicians, Audiologists, and Physical Therapists work together at one location to help you regain your balance and decrease your dizziness. This three spe-cialty model has proven to be the most effective for treating balance and dizziness disorders. Come see the people you already know and trust!

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Big ears are not funny, at least not to many people born with them. In fact, the American Society of Plastic Surgeons reported that nearly 40,000 teens in 2001 had 0toplasty surgery to reduce the promi-nence of their ears. There are exceptions, but children and teens with prominent ears are often teased and ridiculed by their peers. Boys grow tired of hav-ing to grow long hair to cover their ears, while girls affected by the problem are reluctant to even tuck their hair behind

their ears or wear a pony-tail. Otoplasty — a simple sur-gical procedure — can give these children more balance to their facial features. Otoplasty, or ear pinning, is a surgical procedure for individuals whose ears are abnormally large or overly prominent. The procedure takes between one and two hours, depending on the specific condition being addressed. It can be done under local anesthesia in the office set-ting. For young children or according to patient wishes, surgical anesthesia can be used. Hospitalization is not required, recovery is quick,

and usually only mild pain-killers are necessary. Ear pinning can be per-formed at any age but is best done when patients are at least six or seven years old, so they can be involved and invested in the decision and surgical process. These chil-dren are more aware of their bodies and become excited about the change to their ears. Approximately 33 percent of all Otoplasty procedures are performed on boys and girls in their teens. As with all elective sur-geries, it’s very important for the patient to be part of the Otoplasty decision-mak-ing process.

Studies haven’t isolated any race or gender for the conditions of macrotia — ears that are too big — or microtia — ears that are too small or nonexistent, but genetic inheritance is often a factor.

Ear pinning is a simplE outpatiEnt procEdurE

BY scott

thompson, m.d. scott thompson, phd., is board-certified in facial

plastic and reconstructive surgery and otolaryngology.

he has offices in layton, Bountiful and draper.

8 | Davis Wellness

1401 N 1075 W Suite 230, Farmington, UT 84025801-447-9456

Located just to the west of Highway 89, two blocks north of Shepard Lane

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Davis Wellness | 9

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Laytonpediatricdentistry.com

Leland Powell- Has been practicing for 9 years, is very easy going and great with kids. He has two children and in his free time he loves to ride his BMX bikes. He is very accomodating to patients and is very willing to help in whatever way he can.

Wade Arkoudas - Has been practicing for 5 1/2 years, has a fun and entertaining personality, and loves to laugh and talk with his patients. He works great with kids and has six children of his own, fi ve boys and one girl.

Dr. Jennifer Brown - Dr. Brown has been practicing for many years in our offi ce. She is a family dentist who works wonderfully with patients of all ages. Dr. Brown is very family oriented, with a husband and three wonderful kids at home, she is caring and understanding to your family’s dental needs.

Dr. Leland Pack - Dr. Pack is a great orthodontist. He is very friendly and works well with the whole family. Dr. Pack is not limited to only children and teens, he sees patients of all ages. Come on in parents, we would love to see you for your orthodontic needs too.

Dr. Wible - Dr. Wible is a great family dentist who will make your dental experience one to remember. He is fun and has a vibrant personality that will make anyone love to come to the dentist. Dr. Wible is new to our offi ce, but practiced in California for many years before moving to Utah with his wife and four children. Dr. Wible loves dentistry and would love to see your whole family.

Meet our Dentists

Happy New Year! from everyone at

CLEARFIELD — Flu cases con-tinue to increase in Davis County and throughout Utah, causing the Centers for Disease Control to upgrade its classification of the flu in Utah from sporadic to regional activity, just one level below the highest level — wide-spread activity.

The number of patients hospi-talized for the flu in Davis County has risen to seven, said Davis County Health Department epidemiologist Brian Hatch. All of the patients were senior citizens or children — the two groups most vulnerable to the flu.

Doctors countywide are also re-porting they are seeing more influen-za-like illnesses, through the health departments sentinel surveillance clinics, Hatch said.

The number of cases the Davis County Health Department has seen more cases than it had last year at this time. That could mean Utah is moving into the flu season a little earlier than

usual. The flu typically peaks in Janu-ary or February in Utah, Hatch said.

However, absentee data the department receives from the Davis School District, “looks about the same as every other year so far,” Hatch said.

The flu hit the southern states hard about four weeks ago. t has since spread through other ar-eas of the nation.

With the exception of the 2009 H1N1 pan-

demic, this is the earliest the nation has experience influenza-like illness since the severe 2003-2004 season, said Melinda Wharton, acting director of CDC’s National Center for Immuni-zation and Respiratory Diseases in a press release.

That flu numbers are rising is ample reason to be immunized. This year’s vaccine being distributed in doctor’s offices, pharmacies and clin-ics and is a good match to the strain of flu doctors are seeing, Hatch said.

BY MELINDA WILLIAMSStAff WrItEr

flu on the increase in Davis Good health habits can help stop germs With the number of cases of flu on the rise, the Cen-ters for Disease Control is offering several tips to avoid getting the flu. The single best way to prevent seasonal flu is to get vaccinated each year, according to information on the CDC's website, but good health habits can often stop the spread of germs and prevent respiratory illnesses like the flu. There are also flu antiviral drugs that can be used to treat and prevent the flu.

Tips offered by the CDC include:• Avoid close contact with people who are sick. When you are sick, keep your distance from others to pre vent them from getting sick too.• Stay home from work, school and errands whenever possible when you are sick. You will help prevent oth ers from catching your illness.• Cover your mouth and nose with a tissue when cough ing or sneezing. It may prevent those around you from getting sick.• Wash your hands often. If soap and water are not avail able, use an alcohol-based hand cleanser.• Avoid touching your eyes, nose or mouth. Germs are often spread when a person touches something contaminated with germs and then touches his or her eyes, nose or mouth.• Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids and eat nutritious food.

n See “FLU” p. 11

Davis Wellness | 11

Problems such as diabetes, out-of-control blood pres-sure and even mental illness are common throughout the United States and in Davis County, and doctors agree that physical activity can help improve symptoms and even prevent these kinds of problems.

According to the U.S. Surgeon General, two-thirds of Americans are overweight or obese. Furthermore, the prevalence of obesity in the U.S. more than doubled among adults and more than tripled among children and adolescents between 1980 to 2008.

In “The Healthy and Fit Nation” initiative, the na-tion’s top doctor joins with First Lady Michelle Obama to encourage healthiness for people of all ages.

Rather than reaching a certain size or weight, the best benefit of regular physi-cal activity is “invigorating, energizing, joyous health,” according to a website about the initiative.

According to Skills Fit-ness president Gary Seljaas, 6 percent of the population doesn’t move enough. Seljaas earned a master’s degree in exercise science from BYU and has been published 5 times in professional health

and fitness journals for his research related to childhood obesity.

Davis Wellness is join-ing with the Davis Clipper and Skills Fitness to help Davis County residents improve their lives by add-ing physical activity to daily routines.

In our Get Moving Davis program, you can pledge to be more physically fit, and we will help you chart your success. In this magazine, we will provide regular tips on physical fitness, informa-tion about how exercise can improve your health and ideas for fitness activities that can fit easily into almost any lifestyle.

The program will also include fun community-wide fitness events, and we encourage families and businesses to sign up to-gether.

We join with the surgeon general and the medical com-munity at large in recommend-ing at least 30 minutes of physical activity, at least five days

per week. You can join Get Moving Davis if you already have a workout routine, or can begin one today.

Your exercise will count regardless of where you ex-ercise, whether it be in your home, at a private gym, at a public gym such as the South Davis Recreation Center or even your local park.

Get started by register-ing at Skills Fitness at 1525 N. Main Street in Bountiful. You will provide your name,

age, an email address, city of residence and phone number. You will receive a starter packet with everything you need to get going. If you’re interested, the gym has vol-unteered to help you mea-sure your weight and height to help determine your body mass index.

On a monthly basis, you will submit via email your record of hours of physi-cal activity. A database of all records will be kept at Skills Fitness, but there is no requirement to join the gym, and it has pledged not to pressure participants to do so.

The goal for every par-ticipant is to exercise for 300 hours in one year. Upon completing 300 hours we will reward and highlight your accomplishment.

Get Moving DavisClipper, Skills Fitness kick off exercise program

“It’s never too late to be im-munized,” Hatch said. “Gener-ally it takes a couple of weeks to be fully protected, but you’re protected from the time you get the vaccine.”

“Increasing flu activity

should be a wake-up call,” Wharton said. “For anyone who has put off vaccination: It’s time to get your flu vaccine now.”

Health providers urge any-one 6 months and older to be vaccinated, especially the very young, the elderly and anyone who is immune-compromised, Hatch said.

Pregnant women are

especially being urged to get a flu shot.

“Because an infant under six months of age cannot get the vaccine, the baby relies on the antibodies that he or she gets from mom during pregnancy. These antibod-ies last several months after birth, and even longer when a mother breastfeeds,” said Al Romero with the UDOH

Pregnancy Risk Line.He has been alarmed

at the number of pregnant women who say they won’t get a flu shot. The flu vac-cine is safe during pregnancy and getting protected from the flu is one of the healthi-est activities a mom can do for herself and her baby this season, he said.

Continued from p. 10

flu

GET MOVING

D AV I S

BY rEBECCA PALMErEDItOr

12 | Davis Wellness

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The winter months mark the end of the outdoor training season for many active people, and the colder, shorter days can make it challenging to stay motivated and active.

In fact, Gallup surveys find that exercise levels and healthy eating habits amongst Americans significantly decline during fall and winter months.

“When the temperatures drop and the sun sets ear-lier, many people struggle to find the time, energy or motivation to stay focused on their fitness goals,” said USA Cycling and Triathlon Coach Gale Bernhardt. “The best way to stay on top of your personal health and maximize cold weather workouts is to create an offseason game plan.”

These easy-to-follow tips will help you run your day, your way and stay active this

offseason, no matter how cold it is outside.

• Some Is Better Than None: If you don’t have time to go to the gym or fit an hour workout into your busy day, still try to fit in what you can. Try a steady walk for 20 to 30 minutes, climb a flight of stairs a couple of times, or simply walk around the block.

• Embrace the Cold: Don’t

let the chilly temperatures scare you. Use the cold as an opportunity to find unique ways to get in some good cardio or strength work by raking leaves, shoveling the driveway, building a snow-man or going on a winter weather hike.

• Break Outside of the Gym: Winter workouts don’t need to be relegated to the gym. Find an at-home fitness

DVD (Pilates, yoga, cardio, etc.) or an on-demand televi-sion workout, and do your own in-house boot camp once a week to mix things up.

• Mix Up Your Fitness: Use the winter season to learn a new skill. Try something new like indoor rock climbing, a dance class, fitness boxing, or

cross-country skiing. Check out your local fitness center for ideas.

• Stay Fueled in the Cold: If you find yourself in need of an energy boost prior to your endurance workout, you can grab a convenient fuel source

How to stay active all winter

n See “ACTIVE” p. 13

Davis Wellness | 13

such as a Marathon Bar. For workouts that are mostly aerobic, protein bars can help keep you satisfied and fueled through the workout and beyond.

• Join a Team: Winter is a great time for team sports like volleyball or basketball. Recreation leagues like these can provide a great aerobic workout and speed skills, too.

Don’t let the colder winter

months slow you down. Whether the goal is to main-tain endurance in between race seasons, effectively provide rest and recovery to a fatigued.

By FamilyFeatures

Today’s seniors are lead-ing active lives, filling their time with travel

and new experiences. While staying active is great for general well-being and hap-piness, continuous travel provides many challenges to maintaining a healthy lifestyle.

Good nutrition and regular exercise can keep you feeling great and reduce your risk for diseases such as prostate cancer, diabetes and hyper-tension. As we age, our risk for developing these diseases increases, so it’s especially vi-tal for aging men and women to protect their overall health.

Next time you take a trip, don’t let your health go on vacation too. Here are some wellness tips that will travel as well as your wrinkle-free shirts:

• Maybe it’s all that waiting, but something about airports makes people hungrier. Pack-ing food may be your best bet for a wholesome meal. If you do buy airport food, you may want to couple it with a little exercise. Explore the termi-nal’s options before settling on the first fast food joint you see. Salads, low-fat sandwiches and smoothies abound, these days. Instead of snacking on high-sodium pretzels or crack-ers on your flight, opt for an immunity-boosting piece of fruit instead.

• On road trips, pack a cool-er filled with fresh vegetables,

homemade sandwiches and water. If you do stop along the way, try and wait until you can find a rest stop with plenty of healthy food choices.

• Incorporate cancer-fighting foods into your daily meals. Evidence from several studies suggests that fish can help protect against

prostate cancer because they have “good fat,” particularly omega-3 fatty acids. Likewise, a lack of vegetables in the diet is linked to a higher risk of aggressive prostate cancer, according to experts at the Prostate Cancer Foundation.

• A buffet can derail a diet quickly. When possible, skip

the all-you-can-eat food fest and opt for individual menu items instead. When you can’t resist a buffet, eat an entire plate of salad before hitting the main dishes. Just be sure to go light on cheese and dressing and heavy on vegetables like broccoli and cauliflower. After the salad, stick with grilled, lean meats and whole grains. Keep the amount of fat you get from red meat and dairy products to a minimum.

• When you’re cooking for yourself, you know exactly what’s in your food. Don’t give up that knowledge just because someone else is doing the cooking. Ask how your meals are prepared to avoid certain no-no’s such as trans fatty acids, which are found in margarine.

• Remember to exercise each day, whether it’s explor-ing a new location on foot or taking a swim in the hotel pool. Beyond burning calories, endurance exercises are par-ticularly effective at increas-ing the body’s natural levels of antioxidants, eliminating inflammatory molecules that drive cancer.

• Relax and enjoy your trip. Reducing stress can lead to a longer, happier life.

Just as you would never forget your itinerary at home, don’t leave town without your good habits.

By Statepoint.com

Nutrition tips for seniors

Continued from p. 12Active

14 | Davis Wellness

There are many popular New Year’s resolutions that quickly come and go:

eating healthy, losing weight, managing stress and saving money. In 2013, why not focus on one health change you’ll enjoy sticking to ... getting more sleep.

According to the National Sleep Foundation, the aver-age American sleeps about six hours and 55 minutes per night during the week, and 15 percent of adults sleep less than six hours per night.

“Lack of sleep can take a significant toll on your overall health and interfere with some of your daily activities,” said Dr. Michael Thorpy, director of the Sleep-Wake Disorders Center

at the Montefiore Medical Center in New York.

Such problems may be clinical symptoms of insomnia. Accord-ing to the National Sleep Founda-tion, if you have trouble falling asleep at night or staying asleep, or you wake up in the morning feeling unrefreshed, you may be suffering from insomnia.

To help you get better sleep this year, Dr. Thorpy suggests these simple tips:

• Set and stick to a sleep schedule. Establish a regular bedtime and wake time.

• Set aside time at night to “wind down.” Spend some quiet time before bedtime. Such activities as watching TV, using the computer or working right before bedtime, or in the

bedroom, can make it harder to fall asleep.

• Avoid caffeine and alcohol before bed.

• Exercise regularly. Just don’t exercise rigorously near bedtime and check with your doctor before starting an exer-cise regimen.

• Don’t clock-watch. If you awaken in the middle of the night and stay in bed, don’t lie there staring at the clock. And don’t watch TV or use your

laptop or cell phone, because these technologies stimulate the brain, making it tougher to fall back to sleep.

If these tips don’t help, speak with your healthcare profes-sional to help determine if you are suffering from insomnia and require treatment.

More information regard-ing insomnia is available at the National Sleep Foundation website at sleepfoundation.org.

- StatePoint

Find ways to get better sleep

Photo by Konstantin Yuganov - Fotolia.com

Davis Wellness | 15

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Many different techniques are used in massage, and each pro-motes different benefits. Massage treatments can help injury or can break up scar

tissue. They can also aid stress relief and relaxation or relieve suffer-ing from acute or chronic pain. The best kind of massage for each patient depends on consider-ations such as how long recovery from illness or injury usually takes and physical activity levels. Patients and their therapists should also discuss whether mas-sage will be part of a long-term health maintenance or a way to reach a short-term goal. Some of the most common types of massage are Swedish, deep tissue, hot stone, pregnancy, injury, trigger point and lymphatic.

SwediSh MaSSageThis is the most common type of massage and is comprised of • these basic movements:Effleurage: A smooth, light stroke that glides across the skin • without any attempt to move muscle mass. This stroke is gener-ally used to initiate massage, and it moves fluidly between body segments.Petrissage: These strokes attempt to lift the muscle mass by • gentle kneading, wringing, and squeezing. The purpose is to wring out or milk the toxins and waste that collect in the body.Friction: This stroke uses either the fingertips or the ball of • the hand to create pressure and movement between a superfi-cial layer of skin and deeper underlying structures. Friction is especially helpful in breaking up adhesions. These strokes also increase blood flow to the treatment area and bring back nutri-ents that are lacking due to poor blood flow.Tapotement - Quick striking manipulations in a rapid alternat-• ing fashion using the fingertips, edge of the hands or cupped hands. This technique is used to awaken or rejuvenate the muscles.

deep tiSSue MaSSageThis focuses on the deep-lying muscles known as connective tissue. The movements are similar to those used in Swedish massage. How-ever, they move much more slowly and use much more pressure. Most often, a therapist will use forearms and elbows as tools during this type of massage. It is great for breaking up scar tissue, known as adhesions. That benefit makes this type of massage excellent for athletes, post-surgical patients or people recovering from injury. It is common after a deep tissue massage to feel sore for a few days, and many therapists recommend that patients soak with Epsom salts afterward to improve with the muscle rejuvenation process.

hot Stone MaSSageThis consists of using heated basalt stones. During the massage, some of these stones are strategically placed on the belly or muscles while the therapist works another body part. Other hot stones are used as tools to massage acupressure points. The heat from the stones transmits into the muscle, allowing for deeper relaxation. This treatment is known to be soothing.

pregnancy MaSSageThis uses light pressure and avoids certain acupressure points on the body. It is great for reducing stress and for reducing the swelling that may occur from edema. That reduces the strain on muscles and joints. It can relieve the aches and pains that come with the changes a woman's body goes through during pregnancy.

there are Many different typeS of MaSSage and benefitS… How do I know which massage is right for me?

what are some of the benefits of massage?

Pain reliefMassage is an excellent pain reliever. A 2012 study published in the Science Translational Medicine showed that it can reduce the amount of inflammation, inducing cytokines, while increas-ing the production of the mitochondria.

Reduction of anxietyMassage can reduce the levels of cortisol and increase the levels of neurotransmitters, making a substantial difference in emotional well-being. Other psychological benefits include relief from depression.

Cancer When massage is used in conjunction with traditional western medicine, it can reduce cancer symptoms and side effects from treatment, according to a study by the University of Texas M.D. Anderson Cancer Center in Houston.

Break-up of adhesionsWith injuries, our bodies will naturally develop scar tissue in an effort to rebuild, protect and repair. Scar tissue can lessen the movement of joints and muscles. Massage can break up adhe-sions, and that allows for more movement.

n See “MASSAGE” p. 18

16 | Davis Wellness

An intense physical fitness plan isn’t right for ev-eryone, but a few simple

steps can promote wellness, improve range of motion, and help slow some disease processes.

Try parking your car a little farther away in the store parking lot, for example, or getting up and walking around your house during commercial breaks. Doing light stretches and range-of-motion exercises every morning is another ex-ample of a simple, but benefi-cial, fitness step.

Furthermore, local fitness centers such as the South Davis Recreation Center have indoor tracks, swimming pools and classes that also promote fit-ness.

Assisted Living Facili-

ties can also help you lead a healthier life. Some offer daily fitness classes that promote range of motion, meals that are well balanced and assistance with medications.

Home care agencies can also offer help with diabetic care, assistance with medi-cations and physical therapy. Exercise is vital, but making small changes to your diet can also help promote wellness.

Choosing healthier foods such as fruits and vegetables

instead of processed foods can help with diabetes, heart disease, and cholesterol prob-lems. Eating six smaller meals, instead of three large ones, will also help to maintain blood sugars throughout the day.

Dehydration is also a prob-lem, but a solvable one. It isn’t just a concern during the sum-mer. During the winter, people often drink less water.

Being conscious of your water intake can help prevent dehydration, promote wellness,

help you feel better and boost energy.

The new year is also a great time to clean out the medicine cabinet. Expired medicine can pose a serious risk. Once medications reach their expira-tion date, they can become less potent and, therefore, less effec-tive. They can also become more potent, and dangerous.

This time of year is also a good time to review current medications with your physi-cian, and make any necessary changes.

You don’t have to run a marathon to be in good shape, and you don’t have to eat like a rabbit to be slim and healthy. Wellness doesn’t have to be intimidating.

These simple steps and others like them can help make 2013 one of your best years yet.

Davis Wellness | 17

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Injury massageThe purpose of Injury Massage is to relieve pain while properly restoring and rehabilitat-ing the injured soft tissue. The therapist may use a combination of treatments including deep tissue massage, trigger point massage, R.I.C.E (rest, ice, compression, elevation), ultrasound therapy and infrared therapy.

TrIgger poInT TherapyTrigger points, or knots, are hyper-irritable and palpable spots in the muscle. These points are tender to the touch and most often have referred or radiating pain associ-ated with them. Ischemic compression using elbows or other various tools can relieve the pain greatly.

LymphaTIc massageThis is a very lightweight massage designed to work above the muscle with the lymph system. It increases lymph flow, creating a healthier immune system. People who suffer with edema often receive Lymphatic Massage.

Once you have asked yourself why you want to receive massage work, talk with your therapist to develop an appropriate treatment plan to meet your needs.

Continued from p. 15

massage

WOODS CROSS — A teen and two adults died in Utah in the last ten years from exposure to buprenorphine, the drug used to help addicts of heroin and other opioids recover.

A new report from the Center for Disease Control and Prevention reports that 462 people who had not been prescribed it were exposed to the drug between 2002 and 2011.

“Increased buprenor-phine prescribing in Utah during 2002–2011

likely represents ex-panded access to critically needed opioid addiction treatment; however, safeguards should be in place to prevent adverse effects,” according to the report. “Prescribers and pharmacists are encour-aged to counsel patients carefully regarding the safe use, storage, and dis-posal of buprenorphine.”

The most common clinical effects reported in children who had been exposed were drowsiness, vomiting, respiratory

depression and others. Ac-cidentally exposed adults had similar problems as well as confusion, dizzi-ness and more.

Buprenorphine is a semi-synthetic opioid known by brand names such as Subutex, Subox-one, Buprenex, Norspan, and Butrans. A study published in Archives of Internal Medicine in 2011 found that after a year, 52.3 percent of addicts who had been treated with the drug had recov-ered, 42.4 percent had no success with it and 6.3 percent switched to methadone treatments.

Compiled by Davis Wellness staff writers.

Three utahns killed by opioid rx treatmentCDC: Accidental exposure to nonpatients up since 2002

Davis Wellness | 19

GET MOVING

D AV I S

TODAYIS THE DAY TO CHOOSE A HEALTHY LIFESTYLE

Join this community program designed to promote a better you!

Get Moving Davis will sponsor fun community events through the year to help.

SPREAD THE WORD - LET’S GET FIT!HERE IS HOW TO JOIN: 1. Register at Skills Fitness (You are not required to exercise at Skills - this is the registration point) 2. You will receive information from time to time(via email and Davis Well- ness magazine) on how to incorporate an active lifestyle in your every- day life. 3. Report your progress for a chance to win PRIZES.

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WOODS CROSS — A Woods Cross woman has made exer-cise a lifelong pursuit.

But for Tamara Watt, regular exercise is only one part of a desire to stay physi-cally, mentally and emotionally balanced.

Told by some that she was heavy, she turned to exercise at the age of 9.

“I loved the way it made me feel, the great endorphins, the high I got as a youth,” Watt said. “I kept continuing to condition myself.”

She felt positive about herself, all the while continuing her fight against weight gain.

Now she is a specialist in fitness nutrition.

But she also was dealing with the fact that if she ate something, it meant having to always exercise harder. She fell into a pattern of losing and gaining weight based on emo-tions.

“It was not knowing who I was as a person, not identify-ing my core values and what I really wanted,” Watt said.

At the age of 27 or 28, she hit bottom in terms of that struggle with herself and was ready to change her life.

“I had done the job of an order filler for about eight years,” she said. It involved a lot of heavy lifting. I was kind of racing, tapping into my athletic ability but not realizing there was a talent.

She decided to compete in her first physique competition.

As she was expecting her first child, Watt had the support of her obstetrician to continue training. She ran bleachers the night before she delivered her daughter.

“I felt a high, my pregnancy was wonderful,” she said. “Pregnancy wasn’t the time for an excuse.”

Watt’s training resumed four months after she gave birth and she competed onstage a little more than six months later, having lost 44 pounds and 12 percent in body fat.

Watt won her first figure title in 2009 and continued to com-pete in the sport.

Dur-ing the competitions, judges evaluate contestants for cer-tain traits and abilities such as one-armed push-ups.

She qualified for the national level in 2010 and in 2011, but missed making the pro card by one point.

Watt also works with clients, which includes helping people learn how to fill their bodies with nutritious and tasty foods and how to keep from succumbing to the temp-tations of unhealthy food.

“People need to build a foundation on rock, not sand,” she said. “I teach people the basics, to shop the outer perimeter of the grocery store instead of the middle aisles.”

The man who was to be-come her husband was Watt’s first client. He had been a power lifter and football player,

and was used to eating a lot of food.

Through her help, the 5-foot, 11-inch man went from 288 pounds to 190.

“Too many people come to me to fix them,” Watt said. “It’s loving them gently, showing them where their principles need to be.”

That means giving them a hand up, not a hand out, helping them to discover that

internal drive, Watt said.One client, whose story is

cited on Watt’s web page, has improved her strength and endurance and completed a 12-mile run with 21 military obstacles.

“I have leaned out in every area of my body: tummy, legs, arms and face,” the client said, according to the site. “I never knew how much better I could feel when I eat a clean diet.”

20 | Davis Wellness

Heart Health in February’s Davis Wellness

COMING

Available January 31st 2013wellnessDAVIS

Woods Cross trainer overcomes emotional eating

TAMARA WATT shows off her physique while posing in the splits.Courtesy Photo

BY TOM BUSSELBERGSTaff WRiTER

Davis Wellness | 21

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J anuary is, for most people, the time when resolutions are made.

For many of us, New Year’s resolutions include a commit-ment to take better care of ourselves. This might mean eat-ing better, working out more, and losing some extra weight. Unfortunately, most people fail to take into consideration the health of their eyes.

According to surveys, when asked which of the five senses are valued highest, the most common answer is vision. The reason may be that we assume that if we see well, our eyes are healthy.

Sometimes this assump-tion is correct: eye problems can cause discomfort, pain, redness, and blurry vision. Un-fortunately, normal vision does not always mean healthy eyes.

Clear vision is only half of the picture. Many eye diseases that can lead to vision loss are pain-less and have no visual symp-

toms in the early stages.You can add healthier eyes to

your list of 2012 resolutions in simple ways. For starters, stick to goals such as eating better and exercising.

Eating fresh fruits and vege-tables regularly, especially dark leafy greens such as spinach, chard, and kale, help support the overall health of the eyes.

The nutrients and anti-oxi-dants found within these foods may help prevent macular de-generation, the leading cause of severe vision loss in adults over 50, according to the American Optometric Association. They can also reduce or slow cata-ract development.

Consuming fish or fish oil can help to prevent dry eye and support retinal blood vessels. These nutrients are being in-vestigated as a potential treat-ment for macular degeneration as well.

People who exercise three days or more a week are at less

risk of developing diabetes and hypertension. These common conditions can lead to destruc-tion of the retina and can cause blindness.

Diabetes and hypertension have also been linked to a high-er risk of macular degeneration and glaucoma development.

New Year’s resolutions often include a resolve to quit smok-ing tobacco.

Research shows that people who smoke are significantly more likely to develop macular degeneration.

Because many eye diseases also have genetic factors, you should add getting a complete eye examination to your resolu-tions list.

Waiting until you see or feel that there is a problem allows many eye diseases to progress to an advanced stage.

At that point, treatments are much more invasive and are not nearly as effective as early treatment or prevention.

Protect your eyes with better diet and exercise

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22 | Davis Wellness

The nutritional choices you make for your children are crucial and set the

stage for good health and good habits for years to come.

If you’ve heard about the benefits of organic food, you may be wondering if it’s worth the extra expense, es-pecially if you’re on a budget.

According to the Ameri-can Academy of Pediatrics, which recently weighed in on the subject of organic food for the first time, what’s most important is that children eat a variety of fruits, vegetables, lean meats, whole grains and low-fat or fat-free dairy products, whether those are conventionally or organically grown.

Organic foods do have lower levels of pesticides and drug-resistant bacteria, said Dr. Thomas K. McInerny, president of the AAP. “That may be important for kids because young children are more vulnerable to chemi-cals, but we simply don’t have the scientific evidence to know if the difference will affect a person’s health over a lifetime.”

Organic and convention-ally grown foods have the same vitamins, minerals, antioxidants, proteins, lipids and other nutrients, which are important for children’s health.

“If you’re on a budget, don’t buy the more expen-sive organic option if it’s going to reduce your fam-

ily’s overall intake of healthy foods like fresh produce,” said McInerny. “It’s better for kids to eat five servings of conventionally grown produce a day than for them to eat one serving of organic vegetables.”

Families can also be selec-tive in choosing particular organic foods to stretch their budget.

The Environmental Work-

ing Group has created a shopper’s guide that rates the level of pesticides in produce. It indicates that conventionally grown onions, sweet corn and pineapples have relatively low pesticide rates, making them safer to

purchase. If you can budget a few extra dollars to spend on groceries, opt for organic apples and celery, which are among the most pesticide-laden crops.

According to the AAP, organic milk is not healthier for kids than conventional milk, but parents should make sure all milk they purchase is pasteur-ized.

The jury is still out on the long-term health benefits of organic produce, but in the meantime, keep your eyes and ears open for new information.

You can find nutrition tips for kids on the AAP website for parents, healthychildren.org.

No matter the size of your budget, you can do your kids a world of good by ensuring they get at least five servings of fruits and vegetables daily.

- StatePoint

Davis Wellness | 23

Help improve Davis County’s health by contributing to Davis Wellness

To learn more contact : Reed Stahle

801.295.2251. ext.133rstahle@davisclipper.com

Health & Wellness Professionals!

wellnessDAVIS

Pediatricians: Put variety before organics

Photo by Xalanx - Fotolia.com

“It’s better for kids to eat five servings of conventionally grown produce a day than for them to eat one serving of organic vegetables.”

Dr. Thomas K. McInerny President of the AAP

24 | Davis Wellness

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