Have you ever felt like you either had to avoid eating a certain type of food, or you had to eat it all, and there was no in-between? This way of thinking is often linked to emotional eating and can cause you to feel out of control with food. Emotional eating can impact your ability to cope with emotions in healthy ways. There is a way to break these habits and establish healthy eating patterns.

Comfort Food    

One of the most common emotional reasons for eating is a desire for comfort. However, while food may offer some temporary relief, the most common feelings that come after comfort eating are shame, guilt, or self-loathing. In addition to these emotional consequences, comfort eating often results in physical discomfort and digestive issues, which are anything but comforting.

Strategies

 Consider the following steps to combat any type of emotional eating:

Find healthy ways to manage emotions. Many individuals find it easier to numb their emotions rather than actually feeling them. Geneen Roth, author and expert on emotional eating, has said, “If you don’t allow a feeling to begin, you also don’t let it end.” Professional counselors often help individuals learn how to experience, process, and work through varied emotions in healthy ways. One strategy you can use is to make a list of self-soothing strategies, and refer to that list when you want to eat for comfort. This list may include ideas for social connection, relaxation, physical activity, journaling, or self-pampering.

Eat enough during the day. Not eating enough during the day not only slows your metabolism down, it also sets you up for extreme hunger and overeating later in the day. When extreme hunger sets in, you may eat so quickly that you reach an uncomfortable level of fullness. Even if you think you are not hungry during the day, you have likely gotten so used to your pattern of eating that you easily ignore hunger. By the end of the day when you have more down time, your brain has time to register how hungry you are. If you feel ravenous, you likely did not get enough to eat during the day… (read the rest of the story)

Written by: Lauren Absher, MPH, RD, CD

Originally published by Utah Valley Health and Wellness magazine

As a scientist who studies concussion and does research on concussion treatment, I was recently asked what I would do if I needed concussion treatment. What questions would I ask, from my perspective as an expert? To answer this, my questions would focus on what I see as the four components of successful concussion recovery—diagnosis, assessment, treatment, and maintenance.

Diagnosis

How will my concussion be diagnosed? How will my concussion symptoms be distinguished from other potential health issues that might cause similar symptoms?

I would want to know what kind of health professional is best able to find answers to these preliminary questions, and what diagnostic tests will be used. A family doctor will typically be able to help get this process started and should refer you to a neuropsychologist, in the opinion of most concussion research experts. Among the tools that neuropsychologists use, a Functional Neurocognitive Imaging (fNCI) test is ideal. This is a type of MRI brain scan that can detect problems in brain functioning caused by concussion.

Assessment

After determining what my symptoms are, I would want to know exactly which parts of my brain have been affected, how that relates to the symptoms I am currently experiencing, and how my treatment will help my particular brain injury. A neuropsychologist, especially one who can use and interpret fNCI brain scanning, is usually best suited to do this assessment. In order for an assessment to be truly useful, it needs to go beyond being simply “informative” and give you and your medical providers a clear treatment plan for your individual rehabilitation program.

Treatment

Although post-concussion symptoms can vary widely from person to person, there are four general categories that scientists and doctors use to group common symptoms:…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by: Dr. Mark D. Allen

Does your smile light up the room? If not, you may want to consider adding a silver lining to your smile. This article discusses the benefits of orthodontics, more commonly known as braces!

 Why Braces are Important

For most people, a beautiful smile is the most obvious benefit of braces. However, it is important to consider some of the other benefits of orthodontics.

 Improved Oral Health

Straight teeth contribute to healthy teeth and gums. Straight teeth decrease your chances of tooth decay and cavities. The gums are healthier, too, and therefore you are less likely to develop periodontal (gum) disease. Not only will you have a great smile, you will keep your beautiful smile!

 Enhanced Self-Esteem

An attractive smile is a wonderful asset. It contributes to self-esteem, self-confidence and self-image. These are important qualities at every age. A pleasing appearance is a vital component of self-confidence. A person’s self-esteem often improves as orthodontic treatment brings everything into proportion. In this way, orthodontic treatment can benefit social and career success. It may also improve a person’s general attitude toward life. Behind every smile is a unique and important individual.

 Comfortable Bite

Along with the straight teeth comes an improved and comfortable bite. Various bite problems can cause excessive wear of your teeth and possible jaw joint problems. The American Association of Orthodontists explains, “Straight teeth help an individual to effectively bite, chew, and speak.”

How Braces Work

When your orthodontist attaches the brackets, archwire (the silver lining) and other orthodontic material in your mouth, he/she is beginning to build your new smile. Since the brackets are affixed to your teeth, the teeth move gradually when the archwire puts pressure on the brackets. The archwire is very important, since your teeth will eventually follow the shape of the archwire. When braces put pressure on your teeth, your teeth are actually getting loosened and repositioned where they should be. Once they’re in the right spots, the braces hold them there as bone tissue in your jaw grows back in so your new smile will stay in place. Technically, this is a biomechanical process called bone remodeling. It is pretty serious stuff!

Clear Removable Braces

Clear, removable aligner systems are ideal for adults or teens that would prefer to not wear braces. Invisalign doesn’t use wires or metal brackets, but rather uses series of custom clear, removable, aligners that straighten your teeth. This is simply a less noticeable approach to straightening your teeth and experiencing the benefits of a great smile.

Braces for Children

 The American Association of Orthodontists recommends that every child have an orthodontic evaluation by age 7. Although treatment may not begin at this young age, an early examination allows your orthodontist to monitor your child’s development. Early detection can significantly reduce removal of permanent teeth. In many cases, positive orthodontic results can be achieved, which would not otherwise be possible once the face and jaw have finished growing.

 Braces For Adults

Braces aren’t just for kids! More and more adults are…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by: Dr. Casey R. Warren

1. Checklist of Applicable Docs and Information

Put this list together early. Find out what documents and information you will need for a complete tax filing, and make yourself a checklist. As you compile each document or piece of information, check it off your list, and when the list is completed, you can begin filing your taxes or send your completed set of documents to your CPA for filing. Though the exact documents you need will vary based on your specific situation, here are some general things you will need:

1. Personal information, including name, date of birth, SSN, etc. for you, a spouse, and dependents you will be claiming
2. Income documents (may include W-2, 1099, K-1, etc.)
3. Expenses or deductions (charitable donations, business-related expenses, etc.)
4. Any credits you know you qualify for, such as earned income credit or education credits
5. Healthcare coverage forms (1095A, B, and/or C, depending on your situation, so consult with your CPA)
6. How you want your refund applied (either direct deposit, or applied to your next return if you think you will owe)

It is also a good idea to decide early on whether or not you think you will need a tax extension. If you know you will be getting K-1s after the deadline it will be a good idea for you to file an extension.

2. Set of books

Quickbooks is a very common accounting software program that allows you to account for all your income and expenses. You can consider the cloud options that are available, since this allows you and your CPA to collaborate in real time. Another benefit of being on the cloud is you don’t have to send your CPA copies of your file backups. This will cut down the time it takes to get your taxes complete.

3. Saving receipts

You are required to…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by:Clyde Jones

Someone once said, “People say you don’t know what you’ve got until it’s gone, but the truth is, you knew exactly what you had, you just never thought you’d lose it.” We take things for granted every day. Normal everyday things that we have always had and never imagine losing, such as walking and talking. But, imagine for a moment that you can’t walk. You can’t get up and make your legs go where you want to go. Or maybe you can’t focus on one thing for thirty seconds, no matter how hard you try. How would you feel, not being in control of your body? For some people, this is a reality.

 One day in 1998, a man named Sterling Gardner heard about a therapeutic horse ranch for people with disabilities. He was curious and decided to see what it was all about. While volunteering there, he was leading a horse for a young disabled boy. As Sterling led the horse for the boy, the two began to talk. When the session ended, the little boy looked down from his horse at Sterling and exclaimed, “On a horse, I’m not crippled anymore.” Sterling left the ranch with tears in his eyes. Now, 18 years later, thanks to the hard work and dedication of many, Utah has Courage Reins Therapeutic Riding.

 The mission of Courage Reins is to improve the quality of life for people with disabilities. They offer individualized and specialized treatment for people with any type of mental or physical disability, and for those who just want to better themselves with the help of a loving and gentle horse. They offer four different types of therapy: riding, hippotherapy, mental health, and natural horsemanship. Each type of therapy helps riders improve their strength and balance, as well as increase their self-confidence and self-assurance.

 Courage Reins, located in Highland, Utah, serves between 120-140 clients a week with the help of 12 staff members, 16 horses, and over 100 volunteers. Horses with a kind and loving demeanor and special talent to serve are donated to the riding center. Volunteers and horses are carefully chosen and well trained, because they have to work as hard as they can in rain, sun, and snow to put a smile on the face of someone they just met.

 When a client arrives at Courage Reins, they are welcomed by a customized team

that will stick with them through their journey to something better. Together, they make a plan based on the client’s individual needs and develop goals to be met at each session.

 “We want people to leave here with something better than how they came,” says Vicki Armstrong, Director of Courage Reins. “We want to make their life better than it was.”

 What makes Courage Reins different than any other facility is their dedication to the client’s emotional and physical well-being. Their program is based on…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by: Tori Crane

It amazes me how many people I see at the gym doing endless cardio—particularly those who are out of shape. Granted, some are training for a race, but most aren’t. Regardless, you all deserve a big high five if you’re putting in that kind of effort, because it can be exhausting.

I’ve often wondered why the general population resorts to this method when trying to get back into shape or lose weight. I think something inside us tricks our minds into thinking “if I sweat a ton, then I will lose fat.” I have even found myself in this type of thinking. That was before I really started getting into anaerobic training (strength training/interval training). After all, isn’t it as simple as calories in versus calories out? So, if I run and burn a ton of calories and cut my calories in eating, then voila, I will lose fat, right? That’s not entirely true.

Too much aerobic exercise with a low calorie diet will result in decreased muscle tissue.  This is because you will use the muscle for energy and your body will start storing fat as a survival mechanism. This is bad. Your resting metabolic rate (metabolism) will drastically decrease. That is why most people gain their weight back so easily after throwing in the towel with the cardio routine, coupled with a low calorie diet.

The best approach to fat loss, whether you’re male or female, is in this exact order: 1) A sound nutrition plan; 2) Strength training; and 3) Interval training.

Eating the right balance of healthy carbs, fats, and proteins with the proper portions and timing will allow you to…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by: Travis Lott

Since the 1950s, processed food has been touted as more convenient, easy, and, in some cases, healthier for us.  However, as we’ve seen obesity surge in the U.S., many have started to question, “What actually is good for us?” The recent focus on local foods may provide an answer and a path for Americans to return to healthier eating habits. Local ingredients are almost always more fresh, less processed, and less likely to contain chemicals that none of us know how to pronounce, much less what they do to our bodies.

Beyond the health benefits of buying local ingredients, there are a number of benefits to not only our bodies, but our economies.  At Communal, we are glad that we can get really fresh ingredients, but we’re also happy to be supporting the local economy. Restaurants, consumers, and producers mutually benefit from buying local ingredients.  Most of these producers are small businesses owned by Utah natives.  Snuck Farms in Pleasant Grove, Christiansen Farms in Vernon, as well as Clifford Farm and La Nay Ferme in Provo are just a few of these smaller businesses that rely on local restaurants and consumers to continue to be successful.

In our restaurant, it is also notable to see the authenticity of the connection we have made to the ingredients we serve.  It is easier to treat an ingredient with care and respect when there is a real connection to the land.  I’ve been to these farms and met the families that run them.  When that connection exists, there is a certain thoughtfulness put into the preparation of an ingredient that has this sort of an origin story. In turn, that connection to the ingredient extends to the guests we serve. It’s a way to show that there are indeed lots of great local producers, and that Utahans have access to them.

At home, buying and using local ingredients is easier than most people think.  During the summer, head to your local farmers’ market, and you’ll find that the produce is entirely affordable and usually more fresh than what you’ll find in the grocery store.  Also, supermarkets like Harmons have been working harder to bring in local items.  Keep an eye out the next time you visit—local cheese, meat, and produce is available and usually marked. Making those thoughtful purchases to support Utah producers is good for our economy and good for your family.

As more businesses and local residents support the return to local food, we’ll see healthier communities, and we’ll also strengthen Utah’s economy.  It’s a win for all of us.

Originally published on Utah Valley Health and Wellness

Written by: Andrew Hansen

Stained-glass has been used for centuries to beautify sacred buildings and inspire the passing observer. From cathedrals to mosques to temples, stained-glass can be found adorning architecture throughout the world. For residents who live along the Wasatch Front, stained-glass can readily be found in several buildings in several different cities. However, in the coming months, a new facility at Utah Valley University in Orem will feature a stained-glass window display that will be unlike anything else in the world. The Roots of Knowledge project, scheduled to be unveiled in November of 2016, will feature stained-glass panels that will literally tell the story of us.

The Vision

Artist Tom Holdman, owner of Holdman Studios in Lehi, envisioned the potential of this project more than a decade ago. After a meeting with area community and educational leaders at a private event, Tom was asked about his interest in producing a commissioned piece of stained-glass for one of the groups. Tom wanted to make this piece of art something special, so he set out doing research and sketching ideas for the project. What followed was something quite unusual for this artist. Countless ideas began to flow into Tom’s mind and when he was done taking notes and sketching out several ideas, what began as a single stained-glass window, quickly morphed into a profound and unmatched multi-panel stained-glass display. Although that single, commissioned piece of stained-glass art never became a reality, the idea behind the Roots of Knowledge was in place and Tom was determined to act on it.

Through the help of Tom’s team of artists, their dedicated effort, hours of artistic collaboration and a bit of luck, the Roots of Knowledge project slowly began to take shape. Tom knew that he couldn’t do this project alone, so he approached Utah’s largest public university, Utah Valley University.  When asked about their interest in helping Tom make this dream a reality, administrators at UVU jumped at the chance, immediately recognizing the wonderful impact a project of this kind would have on the university. Knowing that more help was needed to fully produce a project of this magnitude, the owners of Roots Media (filmmaker Lee Groberg, and area businessman and attorney, Ross Wolfley) were asked to join the project. With Roots Media acting as the administrative arm of the team, the project was now off the ground and the three groups quickly began to move forward.

The Project

The stained-glass display, when completed, will consist of 80 stained-glass panels, measuring almost 10 feet in height and 200 feet in length.  Utah Valley University has designated a specific spot in the annex of the university’s library, planning carefully regarding placement, to allow the panels of the display to be lit by natural light from the west.  The stained-glass wall will flow in a curved pattern, allowing visitors to casually stroll through the display and study each panel of the project.

Visitors to the Roots of Knowledge stained-glass wall display will be able to see the history of man through learning and knowledge, beginning with the Dawn of Man, the Bronze Age, the Age of Enlightenment and Renaissance, the Industrial Age, and the Modern Era.

Every stained-glass panel of this massive project is being produced at Holdman Studios in Lehi, Utah.  Lead artist Tom Holdman, along with fellow artists Cameron Oscarson and Nicholas Lawyer, have sketched, in detail, each panel’s design and placement.  Through countless hours of historical research and collaboration with an academic scholar team from UVU, the team put together a sophisticated display that brings to light the history of the world, illustrating the advancements and achievements of mankind.  Through a large team of artists at Holdman Studios, each panel began to take shape and showcase its beautiful rendition of history and education.  When the final piece of glass is laid in place, the project will feature over 80,000 individual pieces of stained-glass.

A Great Educational Opportunity

In addition to the daily visitors the wall will invite, UVU students will…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by:Clint Wood

What do Y Mountain, Murdock Canal Trail, and Timpanogos Cave all have in common?  They are all well known area attractions, and you have likely hiked at least one of them. However, there are a lot of other trails around Utah Valley, ranging from easy family hikes to more difficult trails, for the outdoors enthusiast. This summer, instead of heading to one of the more popular trails, try these lesser known but equally amazing hikes!

Instead of Utah Lake Parkway, try… Payson Lake Trail

Utah Lake is definitely a highlight in Utah County (and its namesake). But if you love Utah Lake, then you will fall in love with Payson Lake. Just 30 minutes south of Utah Lake, the one-mile trail winds around this beautiful mountain lake. Take a moment to take a dip in the cool water or catch a fish. Bring the family and a picnic and make the most of your hike!

 To get there, take the Payson exit off I-15. Turn left on 100 N and then right on 600 E, the Nebo Scenic Loop. The trail is 11 miles up the road.

 Instead of Stewart Falls, try… Scout Falls

Stewart Falls is a beautiful place to hike to any time of year, but few people know that there is another gorgeous waterfall not too far away. On the Timpooneeke trail, there is the scenic Scout Falls. This 2.4-mile hike takes you through forests and meadows before you arrive at the falls. It is a great date hike!

 To get there, take Highway 92 passing the toll booth into American Fork Canyon. Take the south fork until you see the Timpanooke turnoff. Take the turnoff until you arrive at the parking lot. From the parking lot, walk past the restrooms to the guard station. Then take the right trail on the west side.

 Instead of Rock Canyon, try… Days Canyon Trail

In Maple Canyon there is a fun hike, great for family and friends. The Days Canyon Trailhead is just up the right fork of Hobble Creek Canyon by Cherry Campground. This trail is 3.3 miles long, but can be 2 to 6 miles long, depending on how you combine it with other trails. The trail follows a stream and ends in a beautiful meadow.

 To get there, take Canyon Drive for 2.5 miles into Hobble Creek Canyon. Past the golf course, the road splits. Take the right fork for about 1.5 miles. The parking lot is on your right after Cherry Campground.

Instead of Provo River Parkway, try… Spanish Fork River Trail

An alternative to the Provo River Trail is the Spanish Fork River Trail. This 4.4-mile trail is less than a year old. It is great for running, strolling, or biking.

 To get there, take the Highway 6 exit off I-15 heading towards Price. Continue on Highway 6 for 4 miles and then turn right on Powerhouse Road. Park at Canyon View Park and join the trail there.

 Instead of Battle Creek Falls, try…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by: Sarah Toller

Comfort is often found in the food we grew up with as a child. I have fond memories of camping in the mountains with hot dogs and s’mores over the fire, pizza at parties with soft drinks, and the decadent desserts we enjoyed as a family. Unfortunately, these foods are what contributed to me getting sick.

After making what many people viewed as a drastic change in my eating, I started bringing my own food to parties and family gatherings. Raw pizza with plenty of green salad and fruit graced my plate as I noticed weird looks from others at the table. Occasionally someone got up the nerve to ask what I was eating, making looks and comments of disgust after finding out. This hurt my feelings as I took their words to heart and I began withdrawing from these events to avoid feeling uncomfortable.

Not long afterward, however, I realized this was only hurting me so I decided not to allow their comments or actions determine what I ate and how I felt. As I took care of myself, I became more confident and healthy and others took notice.

Friends and family asked me different questions with genuine interest. These were perfect opportunities for me to help educate them about the reasons I decided to eat more raw foods and the many benefits I received because of it. Sometimes they asked if they could taste my food followed by a request for the recipes. I was elated and appreciated their authenticity.

Many people struggle in social situations because they have different nutritional needs due to food allergies and ill health. If this is you, here are some great tips to help you navigate the occasion with ease.

TIPS FOR THE GUEST:

1. Eat before you go so you are full and can enjoy socializing without worrying about the food.
2. Position yourself in a different part of the room away from the food as you talk.
3. Bring something to share with everyone that your family or friends love. Be ready to share the recipe.
4. Choose larger amounts of the foods you can have like the salads, fruit, vegetables, etc. and skip what you’ll regret later.
5. Go early to help the host prepare the food and politely ask if you can leave the croutons on the side of the salad instead of putting them in, for example.
6. If the host takes extra care to make something special for you, be sure to thank them and show your appreciation for their extra attention to detail.
7. Put your thick skin on and don’t worry about what other people say about your food. Realize that many people aren’t trying to be insensitive, they genuinely want to understand your situation. Educate them about it and be open, honest and kind in your replies.
8. If you are the parent of a child with special food needs, bring something for them to eat and/or share to ease the burden of the host.
9. Teach your child to be polite and not make a big deal about what they can’t eat or don’t like. They can decline what is being offered and thank the host for their hospitality.
10. Keep your conversation about a variety of different topics other than just food. Be interesting and genuinely interested in others.

TIPS FOR THE HOST:

If you are the host of the event, you may want to prepare ahead with the following suggestions.

1. On the invitations…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by:Wendy Thueson