Health & Fitness Lifestyle - Sept 2014

FIVE SEASONS OFF THE FIELDKurt Warner takes time to reflect on his amazingNFL career and what's in store for him next

GEAR

YOUR HEALTH• Got Chemicals?

• Mythbusters: Don’t Be Fooled By These Common Diet Myths

WORKOUT• Avoiding the Bench

• KISS Approach to Health

BEAUTY• Skincare By The Numbers

• Feel-Good Skincare Routine

• A Youthful new year

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table of contents

feature

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departments

SEPTEMBER 2014 • ISSUE.1 VOL.1

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Group Publisher

JOHN [email protected]

Editor in Chief

CURT [email protected]

Traffic & Design

DARA [email protected]

Photographers

KALYN LOEBRAD PATTONLMDB STUDIOSJENNIFER CHAMBERLIN

SALESEast Coast

MICHAEL JORDANAccount [email protected]

West Coast

FRANCES GAccount [email protected]

Sales Director

LAUREN [email protected] direct

Midwest / Central United States / Europe / UK

JOHN [email protected]

Specialty Items

TODD [email protected]

Editorial

Editorial [email protected]

Accounting

WINSTON [email protected]

SANDBORN MEDIAAll rights reserved

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1 Julbo Wave Sunglasses

The Julbo Wave Sunglasses are the perfect eye protection for any

outdoor adventurer. These sunglasses were designed to be worn

around the water with a spray-resistant frame and polarized lenses to

protect against glare. They are lightweight yet durable and will float if

they are dropped in water. $120; www.julbousa.com

2 Eno Double Nest Hammock

The Eno Double Nest Hammock is a portable hammock big enough to

hold two people. You can take it anywhere as it folds down to fit in a

lightweight compression sack. It can be set up in just seconds and is great

to rest in during a long hike or camping trip.

$69.95; www.eaglesnestoutfittersinc.com

3 NRS Freestyle Wetshoe

A favorite of playboaters, the Freestyle gives you warmth and protec-

tion in a compact, flexible package. Say goodbye to cold, bruised,

battered feet and ankles; the 3mm Terreprene neoprene with a

stretchy spandex exterior ensures your feet will be warm and comfort-

able. There's extra padding in the toe and heel for superior in-the-boat

protection. $49.95; www.nrsweb.com

4 Big Agnes Lost Lake SL Sleeping Bag

The Big Agnes Lost Lake Sleeping Bag is a great performance sleeping

bag for any overnight adventure. This mummy-shaped sleeping bag is

insulated to keep you warm and water repellant to keep you dry. It is

lightweight and easy to transport.

$279.95-$299.95; www.bigagnes.com

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55 Wahoo Balance Smartphone Scale

The Wahoo Scale keeps track of your weight and BMI over time to help

you achieve your health goals. You can use it as an everyday scale as well

as sync it to health apps on your smartphone to set different user

profiles and goals. The internal memory holds up to 130 weigh-ins so you

can sync your phone when convenient. $99.99; www.wahoofitness.com

6 NRS Women’s Zoya Life Jacket

The NRS Women’s Zoya Life Jacket is designed just for women to give them

the safety and comfort they need during any water activity. This life jacket

is easy to adjust and has PlushFIT foam panels that form to fit your body.

It also comes equipped with hand warmer pockets lined with fleece to keep

hands dry and warm. $99.95; www.nrsweb.com

7 Hyperice Knee Brace

The Hyperice knee brace is designed for the treatment and prevention

of knee pain and inflammation from strains/sprains as well as other

knee injuries that athletes experience. Its non-restrictive design allows

for a large range of motion with a comfortable fit. The internal ice cell

conforms to the body, maximizing points of contact, and is sealed

tight against leaks. $99.99; www.hyperice.com

8 Verilux Ready Light

The Verilux Ready Light is a solar-powered flashlight that has been

designed to shine brighter than the average battery-powered flash-

light. Just place the flashlight in the sun for four hours and it will be

fully charged and ready to be used. This is the perfect gadget to

take camping or if you are staying in a cabin with no electricity.

$29.95; www.verilux.com

9 Bayou Fitness Adjustable Dumbbells

These adjustable dumbbells (BF-0250) eliminate the need for multiple

dumbbells and can be adjusted from 10 to 50 pounds by simply

moving the adjustment knob to the desired weight. They are built from

durable heavy-duty chrome-plated steel and come with two storage

trays. $299; www.bayoufitness.com

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10 Vibram FiveFingers Maiori

Vibram FiveFingers Maiori is a fantastic watersport shoe for

serious athletes. The fourth and fifth toes are webbed to

help protect them during strenuous activity and also allows

for a little extra get up and go when swimming. A 2.5mm EVA

+ Anti Microbial Drilex Sockliner enhances comfort and warmth.

A unique glove pattern provides additional foot-like traction on slick

surfaces. $89.95; www.vibramfivefingers.com

11 Quik Shade Weekender W144

Quik Shade canopies come completely assembled for quick and easy setup to

provide shade and shelter wherever you need it. Simple to set up and quickly

folds into an easily transported compact shape that fits inside the wheeled

carry bag that is provided. The durable top has 99% UV protection with

Aluminex backed fabric for cooler shade. $199.99; www.quikshade.com

12 Big Agnes Q-Core Sleeping Pad

The Big Agnes Q-Core Sleeping Pad provides ultimate comfort when explor-

ing the outdoors. It's designed to evenly distribute your weight and keep

you lying in the center of the pad throughout the night. It is easy to pack

up and take with you anywhere you go. $119.95-199.95; www.bigagnes.com

13 Motorola TalkAbout 2 Way Radios

The Motorola TalkAbout 2 Way Radios (MS350R) are the perfect way to

communicate when enjoying the great outdoors. These high-performance

radios are waterproof and will float if they are dropped in water. They have

a range of up to 35 miles and can be attached to your belt when your hands

are busy. They are perfect for anyone spending time near or on the water.

$99; www.motorola.com

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By Stephanie Lough

KURT WARNER takes time to reflect on his amazingNFL career and what's in store for him next

THERE ARE ONLY A FEW STANDOUT STARS IN THE 26 YEARS THE ARIZONA CARDINALS HAVE CALLED THE VALLEY

HOME. Topping that list is legendary quarterback and former team leader, Kurt Warner. He stole Arizona’s

heart on the road to Super Bowl XLIII (which, despite losing, is still the first and only championship game

the franchise has seen).

Now, four years after he hung up his #13 jersey — and with it, his NFL career — Warner shares his

thoughts on the league, his future in football, and how he’s still taking care of Arizona’s heart.

FUTURE OF HALL OF FAMER

The next NFL season will mark the fifth anniversary of Kurt Warner’s retirement, a particularly

significant milestone, as it will be the first season he is qualified for acceptance to the NFL Hall of Fame.

While this is an exciting opportunity for any former professional football player, and especially fitting

for one whose rag-to-riches backstory is as well-known as his record on the field, Warner approaches the

topic with the humble class you might expect from the values-based, family man — the charm of a true

American sports hero that is becoming more difficult to come by in today’s franchises.

“It’s a dream of all players to be recognized and put on that gold jacket. It would be incredibly

humbling and exciting to be put in that class of great players,” admitted Warner. “But my résumé is so

different. It’s hard to evaluate were I fit in the history of the game.”

Well he certainly has a spot in Arizona’s history, leading Cardinals to their sole Super Bowl appearance

in the 2008 post-season. And while that’s incentive enough for a championship-deprived town like

Phoenix, Warner’s narrative resonates beyond that of our underdog mentality. His is what Hollywood

sports biopics are made of, and he is often revered as the greatest undrafted player ever in the NFL.

His career outlook was grim after being released from the Green Bay Packers’ training camp in 1994,

without ever getting an opportunity to take the field as a cheese head. The next five years were spent

stocking shelves at a grocery store, with a notable stint in the Arena Football League, before opportunity

knocked once again. In 1998 he was signed to the St. Louis Rams at the age of 28, significantly older than

his fellow rookies.

The 12 seasons that followed Warner’s debut with the Rams included three trips to the Super Bowl and

one championship win, making him a household name. He spent his last five seasons as an Arizona Cardinal.

“(My story) is not how I dreamed it would be, and not how I would have wanted it to go, at least

in the early stages,” said Warner, reflecting on his whirlwind career. “Twenty years ago I would have

written it different, but I’m glad it was written this way. I have a story that no one else has.”

His history is one for the storybooks, but his career also boasts Hall of Fame worthy statistics.

OFF THE FIELDFIVE SEASONS

FAST FACTS

• Warner is a two-time NFL MVP (1999 and2001) and Super Bowl XXXIV MVP.

• He was the first QB to throw three touchdownpasses in each of his first three NFL starts.

• He is ranked fourth in all-time career TD passesin the postseason and played in only 13 games.

• He claims the second highest number ofyards thrown in a Super Bowl, the top threepassing totals in Super Bowl history, and wasthe only QB in Super Bowl history to put outthree 300-yard performances.

• He is an all-around nice guy: in 2008 heearned the “Good Guy Award” from the ProFootball Writers Association. In 2009 he wasnamed best NFL player role model in SportsIllustrated and recognized as Most CaringAthlete by USA WEEKEND.

• He ranks number two in history in careerpassing completion percentage: 65.5 %.

• He is tied with Dan Marino as the fastest playerin NFL history to reach 30,000 passing yards.

• He was inducted into the Arena Football Hallof Fame in 2010.

Already a member of the Arena Football Hall of Fame, Warner’s

records include being a two-time MVP and a Super Bowl MVP,

one of the fastest players to reach 30,000 passing yards and a

leader in all-time career touchdown passes in the post-season.

Many fans are hoping he extends his influence on the sport

with a future career in coaching. Warner, on the other hand,

isn’t so sure that’s in his near future.

“I would love to coach — it would be great to share my

knowledge and experience,” said Warner.

Alas, with seven kids, a large and proactive philanthropic role

in the community, and other NFL projects consuming his schedule,

his sharing of knowledge and experience is exclusively reserved

for coaching his sons’ teams.

“I’m not willing to sacrifice the time it takes (to coach) on a

higher level. At least not now.”

STILL IN THE GAME

While professional or collegiate coaching may not be in

Warner’s near future, he still very much involved with the

league since last suiting up as a player. Now he dons a different

type of suit come kickoff, one complete with tie. An NFL

Network broadcast analyst, Warner regularly appears on the

Sunday pregame show NFL GameDay Morning and contributes

to NFL Total Access and Thursday Night Kickoff. KURT WARNER PLAYED FIVE SEASONS IN ARIZONABEFORE RETIRING IN JANUARY OF 2010.

PHOTO BY GENE LOWER▲12 HEALTH & FITNESS LIFESTYLE SEPT 2014

“We want to create a communityfor these adults to grow andthrive. It’s important for familieslike ours to be able to gainaccess to something like that.”

First and Goalwww.firstandgoalhearthealth.com

First Things First Foundationwww.kurtwarner.org

The league has certainly given him a lot to analyze,

namely the steady increase of stricter hitting guidelines

established to make the game safer for the players, especially

quarterbacks. Many fans feel that these rules compromise

the integrity of a game that is notorious for aggressive

full contact.

“They’re doing a good job. Players are the greatest

commodity of the NFL and the new rules are protecting

the players for the long haul,” said Warner.

The long-term risks of concussions include chronic

headaches, depression and even brain damage. The NFL

recently paid out multi-millions of dollars to former players

suffering from past head injuries, which put the pressure on

to tighten its rules.

Warner doesn’t feel these new regulations would have

affected the length of his career in the NFL had they been

implemented in his time. He believes the current rules

would have benefitted his overall career stats in terms of

scoring and pass completion.

“I think I probably would have had thrown a few more

touchdowns, but wouldn’t have affected my longevity,”

said Warner.

That hypothetical, we'll never know. What we do know

is a vicious hit by Saints defensive end Bobby McCray

knocked Warner out of a 2009 playoff game against New

Orleans. Turns out that game was Warner's last ... he retired

two weeks later. And with his retirement ended the

Cardinals improbable run of success.

To add insult to injury, it was discovered in 2012 that

the Saints had placed a player-funded bounty on Warner,

in which substantial hits on the quarterback earned

monetary rewards. Still, Warner maintains that the hit did

not end his career, and that it was clean by league rules of

the time.

Even so, Warner is sure to feel the effects of the new

rules, at least from an analyst’s perspective, come opening

day this fall.

HEART OF A CHAMPION

Despite the concussion and other various injuries

Warner suffered in his career, he managed to emerge

from the NFL with minimal collateral damage to his physical

wellbeing. Now in his early 40s, he is actually healthier than

he was at the height of his athletic career, thanks in part

to a new partnership with Kowa Pharmaceuticals America,

Inc. Together they launched the First and Goal initiative to

promote smart cholesterol management, a concern very

dear to his heart.

Back when Warner’s career was starting to rise, so was

his cholesterol. He was diagnosed with high cholesterol

nearly a decade ago. For someone who was a professional

athlete and whose job it was to be a top physical per-

former, he met the news with shock.

“I was the model of health,” said Warner, understandably

confused. “I thought: ‘I’m too young! Too in shape!’ But you

can’t see it when you look in the mirror.”


Kurt on Coaches:

Dick Vermell, head coach of the St. Louis Rams, 1997-1999

“He was instrumental [in my career]. He has character, knows how to lead.”

Tom Coughlin, head coach of the New York Giants, 2004

“We had a great relationship through the years. He lives his life with integrity.”

Ken Whisenhunt, head coach of the Arizona Cardinals, 2007–2012

“He helped me find success later in my career. He was willing to workwith me and shape me together.”

Mike Martz, head coach of the St. Louis Rams, 2000-2005

“Best football coach I had from the field perspective.”

Uncontrolled, high cholesterol levels lead to heart disease,

the number one killer of both men and women in the U.S. While

major contributors include a poor diet and lack of exercise,

lifestyle choices are only a part of the cholesterol equation.

For Warner, his predisposition for blocked arteries is inher-

ited. He recalls his father’s own struggles with cholesterol, but

believed he wouldn’t suffer the same fate. His father wasn’t an

athlete; he didn’t have world-class personal trainers to keep

his health in check.

“That was key for me, realizing that being in shape and

eating well is not all there is.”

His diet and exercise regime in check, Warner decided

to tackle his cholesterol head on. His doctor as his coach,

they discussed a three-part plan of action.

Just like a playbook wouldn’t work for all teams, com-

binations of diet, exercise and medication don’t work for all

individuals, so Warner and his doctor took different

approaches. He experimented with different statins until

he found one that worked, and today his heart health is

under control with LIVALO.

Warner was lucky to learn of his high cholesterol at a

young age, because many people don’t think it is something to

worry about until middle age. Early testing is something

Warner and First and Goal hope to promote.

“I didn’t want the damage to be done,” he said. “Seven

kids to think of. I want to live a long life and as healthy as

possible for them.”

GIVING BACK

The 2014 NFL season still a few months off, Warner is

looking forward to spending time with his family and staying

busy with his and his wife Brenda’s charity, First Things

First, which supports various charitable Valley initiatives.

Every summer the foundation sends dozens of terminally ill

children to Disney World, with Kurt, Brenda and all the

Warner siblings as their hosts.

They are also looking forward to First Things First’s

newest endeavor to build a supportive living community

for adults with mental health and development problems,

which is inspired by his eldest son who suffered brain

injuries as an infant. The development is projected to be

completed in 2015.

We want to create a community for these adults to

grow and thrive. It’s important for families like ours to be

able to gain access to something like that.”

It’s this passion for his community — from football

fans to helping others — that drives Warner and will keep

him in Arizona’s hearts for years to come.

▲


LAST MONTH, THE MEDIA WAS BUZZING

after a BuzzFeed report reviewing poten-

tially toxic ingredients allowed in foods in

the U.S. but banned in other countries.

Ingredients as ubiquitous as food dyes and

as ominous-sounding as azodicarbonamide

were included in the list of eight substances

that are banned in countries like the U.K.,

Canada and many European nations, but

permitted here in America.

The book “Rich Food, Poor Food” by

Jayson and Mira Calton has helped sparked

the debate about the safety of our food

and the need for increased awareness

about the potential risks of consumption

of these additives. Fortunately, several

of these questionable ingredients are

dwindling rapidly from our food supply.

GOT CHEMICALS?

yourhealth

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Americans consume many foods banned in Europe

rBGH

Consumer demand for hormone-free

dairy products has led to the decline of

recombinant bovine growth hormone.

Commonly called rBGH, this drug was once

the top-selling animal pharmaceuticals in

the United States, used to boost cows’ pro-

duction of milk. rBGH has nearly disap-

peared as more and more consumers

demand products free of the hormone,

which has been linked to breast cancer.

All brands labeled organic are free of

hormones, but many non-organic brands

now avoid rBGH as well.

FOOD DYE

One of the food additives of particular

concern is food dye. The use of foods dyes

has increased fivefold since the 1950s. This

widespread use deserves close scrutiny.

Why?

• Quantity: It comes as no surprise that

brightly colored foods contain dyes;

however, dyes have made their way into

items where unsuspecting consumers

do not expect to find them. Products

like toothpaste, Pedialyte, antihista-

mines and even Life cereal all contain

food coloring.

• Safety: One of the nine commonly used

food dyes, yellow #5 was shown in 6 of

11 studies to test positive in genotoxicity

studies. Other studies have shown

potential adverse effects on the central

nervous system, as well as a correlation

between hyperactivity and dyes. In the

European Union, foods that contain

dyes come with a warning about the link

between food coloring agents and

hyperactivity.

• Vulnerability: The population that

consumes the most food dyes is also

the group that is the most vulnerable:

children. Children are attracted to and

eat brightly colored foods, and their

detoxification systems are not efficient

at removing them.

• Necessity: The safety regulations

employed for unnecessary additives like

food coloring should be more stringent

and restrictive than for purposeful addi-

tives that contribute to food safety. The

risks involved with consumption of

useless color additives violate common

sense. Natural coloring agents, derived

from foods and spices (like carrots,

beets and curcumin), provide a safe

alternative and are in use now by eco-

minded companies.

Major food companies like Coca-Cola

and Mars have bowed to pressure from

groups in other countries and have

removed these petroleum-derived coloring

agents from products sold abroad. The

Center for Science in the Public Interest

has compiled this information in an inform-

ative, easy-to-read article called “Food

Dyes: A Rainbow of Risks.”

By Tracy Baginski


BROMINATED VEGETABLE OIL

BVO is another controversial additive

that’s raising eyebrows. It's a patented

flame retardant used as an emulsifier in

citrus flavored beverages like Mountain

Dew, Fresca, Squirt and some sports

drinks. It is also found in pesticides and cer-

tain medications. Health concerns associat-

ed with BVO include skin lesions, memory

loss and nerve disorders. Animal studies

linked large doses to behavioral problems

and reproductive issues. This chemical

builds up in human tissue including fat cells

and has even been found in breast milk.

Use of BVO is banned in Japan and the

European Union, but is allowed in foods in

the U.S. at levels up to 15 ppm. Note these

beverages also contain food dyes, preser-

vatives and excess sugar.

OLESTRA

Who could forget this gas-forming, nutri-

ent-robbing fake fat introduced to the

market by Proctor & Gamble in the 1990s?

Designed to provide consumers with the

mouth feel and taste of oil but without the

calories, olestra quickly fell out of favor

due to its unfortunate side effects, which

included flatulence and anal leakage. Time

Magazine dubbed olestra as one of the 50

worst inventions of all time.

Ultimately, consumers have a choice.

Familiarize yourself with the products you

use daily and assess your total exposure to

chemicals. Natural product manufacturers

and organic farms provide alternatives

to genetically modified produce and

products filled with dyes, preservatives,

and hormones.

Tracy Baginski is a nutritionist at the Universityof Arizona Integrative Health Center in Phoenix.For more info, visit www.ihc.arizona.edu.

1 Genesis Today Pure Energy Organic Goji Energy

Shot is certified organic and provides convenient

grab-n-go energy when you need it most. This

potent energizing blend contains 120 mg of natural

caffeine (derived from guarana and tea leaf

extract), goji and B-vitamins, which work together

to naturally support your body's energy levels.

$45.46 (12 pack); www.genesistoday.com

2 The latest creation from the Blue Diamond kitchen

is Artisan Nut Thins. Crafted with almonds, brown rice,

and seeds, these crunchy crackers are healthful, tasty

and boast a multitude of nutritional benefits, including

high fiber and protein with no cholesterol or trans-fats.

Available in Multi-Seeds, Sesame Seeds and

Flax Seeds varieties.

$3.99; www.bluediamond.com

3 Say goodbye to Ranch or French dressing,

and hello to San-J's Gluten Free Asian

Dressings. These tantalizing dressings will

add a decidedly Asian flair to any salad.

With three distinct flavors to choose from,

including Tamari Sesame, Tamari Peanut,

and Tamari Ginger, bland salads will become

a thing of the past! $3.49 www.san-j.com

4 Super crunchy and full of flavor, Harvest Snaps’

Snapea Crisps are made from naturally dried peas.

With each handful, your body will soak up Vitamin B,

calcium, iron, folate, potassium and dietary fiber. Available

in four varieties: Lightly Salted, Caesar, Black Pepper and

Wasabi Ranch. $1.99; www.harvestsnaps.com

5 We've heard all the negative health reports on

artificial sweeteners like saccharine, sucralose and

aspartame. NECTRESSE is an all-natural, no-calorie

sweetener made from monk fruit extract. It's 150 times

sweeter than sugar, so a little goes a long way. It can be

added to iced tea or lemonade, and bakes well in

recipes. NECTRESSE is available in single-serve packets

and canisters. $3.99 - $6.99. www.NECTRESSE.com.

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GOOGLE THE WORD “DIET” and your

computer screen will flood with various

health tips, tricks and shortcuts that help

you feel and look healthier. We’ve all done

it. While trusting what we see on the inter-

net may seem like a good idea, the truth is,

we can’t always believe what we read.

Let’s take a look at some of the most

popular pre-workout diet falsities and set

the record straight.

MYTH: Raw veggies make a great

pre-workout snack.

Not true. Although these foods are

healthy and will fill you up, they are high

in fiber and can lead to gastrointestinal

discomfort mid-workout. The last thing

you want at the gym is an upset stomach,

so avoid reaching for items like broccoli,

cabbage and other leafy greens before

your workout.

MYTH: I can eat fast food if I’m

working out later.

You can … if you want to experience

some serious stomach pains before a

MYTHBUSTERS: Don’t Be FooledBy These Common Diet Myths

yourhealth

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Is your pre-workout nutrition routine holding you back from reaching your fitness goals?

workout. Deep-fried, fatty snacks take

longer to digest and can leave you feeling

sick before a workout, not to mention slow

you down. Stay away from fried, creamy or

decadent foods if you want to get the

most out of your next sweat session.

MYTH: Caffeine and carbonated

drinks will give you that extra energy you

need to get you through your workout.

If you regularly rush out to grab your

favorite energy drink or coffee mid-after-

noon, then listen up. Sure, they might give

you that much-needed boost to get

through the day, but did you know the

excessive amounts of sugar commonly

found in both can wreak havoc on your

digestive system? Both carbonation and

high levels of caffeine deplete the body of

important nutrients, making you more

fatigued and, in many cases, causing upset

stomachs and bowel problems.

MYTH: High-protein bars are great

before a workout and when you’re on

the go.

When you're on the run and don’t

have time to prepare a healthy meal, pro-

tein bars can make a convenient snack. Or

so we think. According to the American

Council on Exercise, a study conducted

by Consumer Lab showed that many

manufacturers label their bars incorrectly

— claiming to be good for your waist-

line — when in reality the bars contain lots

of filler ingredients and sugar.

MYTH: Sports drinks are great if you’re

looking to hydrate before a workout.

Think again. If you’re parched, you’d

better stick to water. Sports drinks might

claim to give you energy and replenish

your electrolytes, but there is something

they're hiding: the truth. While these

simple carbohydrates might give you a

quick boost, guzzling the sugary stuff on

a regular basis could leave you tired and

cause an upset stomach.

So, if fibrous vegetables and sports

drinks aren't good before a workout,

what is? While there might be certain

items that you shouldn't have before your

next trip to the gym, it doesn’t mean all

food and drinks are off limits.

Get the best workout fuel by consuming

a small, relatively high-carbohydrate, mod-

erate-protein, low-fat meal. Try these

healthy options:

• Greek yogurt and trail mix can give you

the protein and carbohydrates you

need without upsetting your stomach

before a workout.

• Smoothies mixed with fresh fruit and

Greek yogurt are a quick and healthy

option for pre-workout fuel.

• Combine ½ a banana with peanut but-

ter and eat them on toast for a meal

that provides protein and slow-release

carbohydrates that will give you energy.

• Before your morning workout, combine

oatmeal and blueberries for long-lasting

energy that will get you going quickly.

Ryan Read is the owner of Thrive SpecializedTraining. For more diet tips and fitness informa-tion, visit www.ryanreadthrive.com.

By Ryan Read


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SPORTS BRING OUT AN UNNATURAL

PASSION in so many individuals. From the

thrill of a touchdown to the camaraderie

of the team, athletes are at their most

driven when they are on the field. During

this heat of the moment, however, is

when the possibility of injury is greatest.

The risk of a sports-related injury is

prevalent beginning the moment a child

joins a youth team and carries all the way

through to the professional level. The trick

is to not fear injury, but rather become

educated on the causes of common

injuries and the necessary steps to assure

safety. Remember: injuries, for the most

part, are preventable. Across ages and skill

levels, here are the most common injuries

and how to prevent them:

SPRAINS AND STRAINS

Possibly the most common of sports

injuries, a sprain or strain occurs when

trauma happens to a muscle or ligament.

Ranging from a minimal pull to a complete

tear, sprains and strains should be treated

AVOIDING THE BENCH

workout

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Common sports-related injuries and a doctor’s take on prevention

professionally so the healing process can

begin as soon as possible. These occur

most commonly in the foot, ankle and

wrist. Any sport that involves running and

quick stop-and-go movements make

sprains and strains a little more common.

• Signs of a sprain: Heavy swelling,

tenderness, pain, bruising and instability.

• High risk sports: Basketball, football,

soccer and gymnastics.

• Prevention tips: Wearing the correct

shoes and supportive insoles will greatly

reduce the chance for a foot sprain

or strain in a high impact sport. Taking

proper precautions like stretching during

warm up can also help curb chances of

this injury.

FRACTURES

Typically produced by the same impacts

and falls as sprains and strains, a fracture is

the break in the bone that can be instigated

from a one-time injury — an acute fracture

— or repeated stress to the bone over

time, also known as a stress fracture. Acute

fractures are the most common in impact

sports, while stress fractures are more

likely to happen in long-distance running.

• Signs of a fracture: Sudden and severe

pain, swelling, movement and inability to

place weight on limb.

• High risk sports: Football, basketball

and cross country running.

• Prevention tips: Because acute fractures

are usually due to an impact or fall, injury

prevention begins with using equipment

correctly and learning a sport’s proper

form. Stress fractures are a little easier to

prevent since they occur from physical

stress over time. Listening to your body,

not overextending yourself and choosing

the right equipment (like proper shoes)

will all help in the prevention of stress

fractures.

MUSCLE PULLS

Not quite as severe as a sprain or fracture,

muscle pulls should still be taken seriously.

After an injury, apply ice and rest until the

pain and swelling subside. The ice relaxes

the muscle and helps relieve any spasm,

and it should be applied for about 20

minutes on, then 20 minutes off, over a

few days. The dull ache of a muscle pull

usually disappears within a few days.

• Signs of a muscle pull: Aches and

inflammation.

• High risk sports: Wrestling, football,

baseball, soccer and golf.

• Prevention tips: Warming up and properly

stretching before physical activity is

crucial in muscle pull prevention. Regular

strength training will help keep muscles

fit and more resistant to injury.

KNEE INJURY

Up to 25 percent of all sports-related

injuries are knee injuries, as even everyday

activities are already putting stress on the

knees. When sports are added into the

By Dr. Penny Krich

The trick is to not fear

injury, but rather

become educated on

the causes of common

injuries and the

necessary steps to

assure safety.


mix, knees are bent, twisted and banged,

making them very susceptible to injuries.

Some of the most common are an ACL

tear and Patellofemoral Syndrome, which

is an injury resulting from the repetitive

movement of the kneecap against the

thigh bone.

• Signs of a knee injury: Swelling, pop-

ping, stiffness, weakness, locking or

inability to straighten.

• High risk sports: Skiing, football,

basketball and track and field.

• Prevention tips: Wear shoes with arch

supports, learn the sport’s proper tech-

niques by listening to a coach and use

the equipment correctly. Wearing knee

braces are a good decision if the activity

has a high likelihood of falls.

GROWTH PLATE INJURIES

Growth plate injuries are the most

concerning among children, as their

bones, muscles, tendons and ligaments are

still growing. Growth plates, areas where

cartilage is still developing, are weaker

than ligaments and tendons. As a result,

injuries to these areas can be much more

serious in children, possibly causing a

growth stunt later in life.

• Signs of a growth plate injury: Inability

to put weight on a certain area and

swelling. A doctor will be able to determine

if the growth plate has been impacted.

• High risk sports: Gymnastics, running

and baseball.

• Prevention tips: Ensure proper daily

requirements of calcium and always wear

the recommended equipment, such as a

helmet or shin guards. It’s also best

to take a coach’s recommendations in

reference to children’s safety equipment

and injury prevention.

Injuries can be frightening and it is

vital to seek professional help when a

major injury happens or if any type of pain

is reoccurring. Listening to a doctor’s

advice is often the key in recovering quickly

and being able to return to the sport,

ready to play again.

Penny Krich, M.D. is a musculoskeletal

radiologist at EVDI Medical Imaging, the

leading diagnostic imaging services

across the greater East Valley region.

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KISS APPROACH TO HEALTH

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Whatever you choose,

just start moving. Start

off by adding one or two

days at 20 to 30 minutes

to whatever you are

currently doing ...

This fall, achieve your fitness goals with a few simple changes

KISS STANDS FOR “KEEP IT SIMPLE STUPID!”

I have used this acronym for a number of

areas in my life, my approach to a healthy

lifestyle being one of them. With so many

different types of workouts and diets,

being healthy can be a bit overwhelming.

Taking a simplistic approach, especially

when starting out, will help you get on

track to achieving your health goals.

When it comes to exercise, you may

ask yourself: “Should I do a split routine, full

body, CrossFit, yoga, Pilates, just cardio, or

maybe even all of them? Do I exercise seven

days a week or is one enough?”

My suggestion is to do what you want

as much as you can and then maybe just a

bit more (being mindful to take at least one

day off each week). You should consult with

a physician prior to starting any program,

and it might be helpful to meet with a

certified trainer or coach, as well.

Whatever you choose, just start

moving. Start off by adding one or two

days at 20 to 30 minutes to whatever you

are currently doing, as long as you are not

already going for six or seven days a week.

It is much easier to add one or two days

than it is to go from zero to six. It is also

easier to add just 20 minutes rather than

45 to 60. Not only will these suggestions

get you exercising more, they will build a

foundation from which you may eventually

go to 45 to 60 minutes each workout.

Unless you are in a specific class, lifting

workouts should be kept to 45 to 60

minutes. Cardio should be the same, but if

you are preparing for a marathon, half

marathon or an event, or if you are going

for a bike ride or hike, these numbers will

change. More is not always better. Doing

what works for you is best. I suggest you

take notes on how you feel during a partic-

ular workout and after. Do what you enjoy,

as long as it is some form of exercise.

Along with exercise, we have to be

mindful of what we eat. “I am going on a

low-carb diet.” “I will cut down on my fats.”

“I am going to drop my calories.” These are

just a few ideas people have when it comes

to what they’ll do with their eating habits.

Much like exercise, there is no one-size-

fits-all solution.

To keep it simple, though not neces-

sarily easy, I recommend that you eat clean

By Scott Keppel

workout

and go from there. This means limiting or

eliminating anything with trans fats, hydro-

genated oils, refined carbohydrates and/or

alcohol. These things can increase insulin

levels, cause the body to store fat and

increase your risk of certain health-related

diseases including diabetes, obesity, high

cholesterol, high blood sugar, etc. A simple

way to avoid these things is to stay away

from complex carbohydrates that are

white and/or packaged. These would

include white bread, white rice, white pasta

or anything boxed. Choose the less-

processed versions of these: brown rice,

whole grain or whole wheat bread or pasta,

yams, sweet potatoes and anything fresh.

Keeping solid fats out, such as butters,

margarine, nut butters with hydrogenated

oils and fatty cuts of meat and replacing

them with olive oil, avocado, avocado oil,

natural nut butters, flaxseed and flaxseed

oils are ways to keep fats in your diet while

getting rid of the poor choices. Chicken

breast, fish, turkey breast, protein shakes,

eggs, sirloin, flank steak and cottage

cheese are just some examples of lean pro-

tein choices that should replace more fatty

cuts, such as bacon, sausages and ground

beef. A sample plan would be to have

veggies (whatever kind you like, but prefer-

ably greens) three times a day, fruit twice a

day, complex carbs twice a day, fats two to

four times a day and protein four to six

times a day. Track what you eat and how

you feel. Doing so will help you determine

the best plan for you.

Having your foods prepared and a bag

packed for the gym along with daily goals

are excellent ways to keep yourself on

track, not only with your health but in all

aspects of life. Start your day off by writing

three to five goals for that day and as you

achieve them cross them off the list and

state “I set __ goals and I achieved them!”

These daily goals and your recognition of

achieving them will help build your confi-

dence and ensure that you are on track to

attain your long-term goals.

Keep these goals simple to start. They

may be: 1. I will not eat any junk today. 2. I

will exercise today. 3. I will say “hi” and smile

at everyone I see. No matter your goals, get

after them!

So with spring here, what are you

going to do to start it off with a KISS plan?

Are you going to start off by moving more

than you already do? Maybe you are

already at your exercise limit and are going

to start the spring off by eating cleaner

and/or making sure your meals are pre-

pared so you don’t just grab bad food and

go. This may be the time that you choose

to start setting both long- and short-term

goals, including daily ones that encompass

all aspects of life. No matter what you

choose to do this spring, go after your

goals and keep them simple.

With nearly 20 years of experience in the fitnessindustry, internationally recognized trainer ScottKeppel is the founder of Scott’s Training Systems.He has trained everyone from body builders tonew moms and specializes in an individualizedapproach to fitness based on personality, lifestyleand fitness goals. For more information, visitwww.scottstrainingsystems.com.

▲


WHILE SKIN, HAIR AND EYE COLOR

are general classifications that cannot be

disputed, do they tell the whole story? What

about age? Lifestyle? Environment? Are we

to believe that identical twins — one living in

Vermont and one in Phoenix — have the same

skincare needs based solely on genetics?

Changing weather conditions and cold

dry air in the fall create the perfect storm

for exacerbating skin conditions and prema-

ture aging. It is never too early or too late to

give your skin the care it needs and deserves.

Let’s explore what causes skin damage and

how to avoid loss of collagen, inadequate

moisture and chronic inflammation.

Skin Damage Foursome:

1. Moderate to high air pollution levels.

2. Excessive sunshine (85 percent annually).

3. Dry heat.

4. A significant number of high ozone

days per year.

Collagen: For youthful-looking skin

Think of collagen as a tightly woven net

that provides our skin its underlying structure;

it is vital for giving skin elasticity and strength.

Our bodies produce collagen, but as we age,

production decreases. Because our skin cells

are inherently sensitive and fragile, if we are

not vigilant about protecting the collagen

we have, we may experience permanent

damage. Over time, consistent exposure to

elements harmful to skin cells will destroy

both collagen and elastin.

Product can make a difference, but the

key lies in finding a formula that accelerates

and supports absorption. It must penetrate

deeply and repair skin so it can hold water in

and is allowed to heal.

What you can do:

• Use serums containing Vitamin C, peptides

and antioxidants.

• Always use sunscreen with UVA/UVB

protection and reapply often.

• Pay attention to diet: Increase Omega 3

rich foods, beans, dark fruits and vegeta-

bles, and green tea.

• Avoid sun exposure, smoking and topical

collagen, which cannot penetrate the skin.

• Use a stem cell serum to help reverse

damage and help prevent further aging.

Moisture: Dry skin plus indoor heating

equals a lethal combination

As we age, skin has trouble retaining

moisture. So when you combine inherited

dry skin with rough environmental condi-

tions, you have a lethal combination,

which can result in fine lines, wrinkles and

loss of elasticity.

SKINCARE BY THE NUMBERS

beauty

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▲ ▲ ▲

Determining your skin code and how you can fix it

By Dr. Joseph Rucker

Changing weather

conditions and cold dry air in

the fall create the perfect

storm for exacerbating

skin conditions and

premature aging.


Dry skin and dehydrated skin are not the same. Dry skin

results from an imbalance of essential oils. Dehydrated skin is one

that has been stripped of moisture through bad diet, too much

sun/wind/heat, and age.

What you can do:

• Try products with hyaluronic acid to smooth and plump skin.

• Ask your doctor about injectable dermal fillers that will hydrate

from the inside out.

• Use a humidifier at night and moisturize right after showering.

• Treat yourself to oxygen-based facials or a hydrating mask.

• Wash with a hydrating cleanser to remove chemical and biologic

irritants without reducing the skin’s moisture content.

Inflammation: The age accelerator

Sunburns are actually an acute form of inflammation, which

can destroy healthy tissue and compromise new tissue. Sun expo-

sure also destroys elastin and collagen. When natural antioxidants

are exhausted, free radicals are released and inflammation is

triggered. This results in crepe-like skin and wrinkles.

What you can do:

• Add antioxidants to your diet, such as berries and nuts.

• Stay hydrated by drinking plenty of water throughout the day.

• Limit sugar intake at all costs; it breaks down collagen.

• Avoid sun and wind exposure as much as possible.

Focus on making skin healthy rather than just alleviating

symptoms. It takes more than one product or a single serving

dose treatment at your doctor’s office to make a dramatic

improvement to your skin and fight the signs of aging. The

effects of aging are not one-sided, so your anti-aging plan

shouldn’t be, either. It is never too early to start your anti-aging

regimen and avoid harsh harsh outdoor elements if you can.

Dr. Joseph Rucker is a board-certified plastic and reconstructive surgeon

who has developed a proprietary skincare line called Enza Essentials, specif-

ically formulated around lifestyle, age and location. Visit Dr. Rucker’s

website at www.enza.com to learn more about his customized skincare

suite for the Arizona lifestyle.

RECOMMENDED SKINCAREPRODUCTS

1 NuSkin ageLOC Tru Face Essence Ultra

utilizes the power of Ethocyn, an ingredient

clinically proven to restore your skin to its

naturally youthful state. Tru Face aids in

protecting your skin from oxidizing free

radical damage, as well as elastin and collagen

from degradation enzymes that viciously

attack skin protein. $140; www.nuskin.com

2 Organic Male OM4 RESURFACE Citrus

Bamboo Resurfacing Scrub contains fruit

acids that are microblended with exotic

botanicals to produce an amazing resur-

facing agent that will turn back the hands

of time. The regenerative properties of

Tangerine detoxify and potentiate the

formation of collagen and stimulate

cellular repair. $40; www.om4men.com

3 TNS Essential Serum is an all-in-one anti-

aging product that improves the appearance

of fine lines, wrinkles and the overall tone and

texture of skin. Works synergistically with

peptides to build the extracellular matrix.

Seven antioxidants fight free radical damage.

$168; www.skinmedica.com

4 Boots No7 Photo Fix Wrinkle Filler &

Primer reduces the appearance of the

signs of aging. A unique complex combines

filling properties with light diffusing parti-

cles to smooth fine lines and wrinkles and

put uneven skin tone and pores into soft

focus. $19.99; www.us.boots.com

5 Enza Essentials Sustaining Cleanser

lifts away makeup and the impurities of the

day while replenishing your skin’s natural

moisture. Licorice and chamomile smooth

away dry cells and fine wrinkles. Brightening

vitamins A and E rejuvenate your tired skin.

$35; www.enza.com

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WHEN APPROACHING A HEALTHY

LIFESTYLE, many people place the upmost

importance on diet, exercise and getting

enough sleep. However, what about the

health of our skin? While achieving a healthy

complexion is often seen as a beauty

concern, skin health actually contributes

greatly to our appearance and how we feel.

The skin is our largest organ and acts as a

protective barrier to the rest of the world. It

helps keep fluids in, preventing dehydration,

and harmful microbes out, helping us stay

healthy. Because of this, paying attention to

the skin’s needs is an absolute must. The

health of our skin depends on a variety of

factors, including a skincare regime, diet and

our daily activities. However, proper care is

easier than you think. By following a few

simple “feel-good” skincare tips, anyone can

restore the health of their skin to look, and

feel, amazing!

• Keep your skin’s pH balanced. You know

that a balanced diet and exercise regime is

the best way to make your body feel good,

but did you know that the same holds true

for your skin? Your skin has a natural pH

balance of 5.5, and when it is out of

balance it can get flakey, peely or even

itchy. The good news is keeping it balanced

is easier than you think. Try using a soap-

free cleanser (yes, basic soap breaks down

the skin) and gently clean your skin with

your hands — not a harsh washcloth —

with lukewarm water. Your skin will be

balanced and look and feel great in no time!

• Embrace the humidity. When you see

humid weather on the horizon, don’t think

bad hair day, think good skin day! Added

moisture in the air can be beneficial to

your skin and your health. The skin replen-

ishes itself in humid weather by soaking in

moisture from the air, making it feel

hydrated, dewy and healthy. Invest in a

good humidifier and you can experience

these benefits all year long.

FEEL-GOOD SKINCARE ROUTINE

beauty

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Simple strategies that will keep your skin looking and feeling great

By Dr. James C. Marotta

While achieving a healthy

complexion is often seen as

a beauty concern, skin

health actually contributes

greatly to our appearance

and how we feel.


• Spend time relaxing. Relax! Stress sets off hormones

that lead to acne, premature aging and other skin

ailments. While reducing stress is easier said than done,

try finding a hobby, such as knitting or reading, that

allows you to relax. Less stress increases oxygen flow,

which minimizes flare-ups.

• Exfoliate the right way. If your complexion is looking a

little dull, it might need a scrub-down! Using an exfolia-

tor 2 – 3 times a week is a great way to slough off dead

skin cells, but be sure you’re doing it the right way to

avoid irritation. Many people tend to be too heavy-

handed, but a little exfoliator goes a long way — let the

exfoliating particles do their job. You just want to

facilitate the glide across the face, so that your skin

feels great and you don’t over-treat it. Also, choose an

exfoliator that isn’t too harsh on your skin.

• Target your treatments. Eye creams (and neck and

bust creams) are completely different from facial mois-

turizing creams. The skin around the eyes is the first to

show signs of aging due to the fact that it is more

delicate and is constantly active. It is smart to use a

cream specially formulated for this area. The same

holds true for the face, neck and bust — your treat-

ments should be targeted to your skin’s specific needs.

• Always wear sunscreen, even on cloudy days. Clouds

are only thin barriers to the rays of sunshine that are

present every single day. Whether or not there are

clouds, you should wear sunscreen everyday to protect

from sun damage. Protecting yourself will make you

feel better now (who wants a sunburn?) and later on.

Wearing an SPF will protect against skin cancer, wrinkles,

sunburn and many other skin ailments.

Dr. James C. Marotta is a dual board-certified facial plastic

surgeon who specializes in facial plastic surgery, with particular

expertise in minimally invasive (endoscopic) facial plastic surgery

and facial rejuvenation/anti-aging procedures.

RECOMMENDED SKINCAREPRODUCTS

1 Skin Authority Age Defying Daily Basics Kit for

Men reverses the premature signs of aging due to sun,

stress, and pollution. Features technology tuned to

men. Includes daily wash, shave serum, conditioning

toner and hydrating sunscreen with SPF 30. $124;

www.skinauthority.com

2 Rejuvenate Advanced Firming Complex trans-

forms skin with antioxidant-rich seed oils that restore

the skin’s youthful firmness and elasticity. Contains

cocoa bean extracts, which are rich in collagen-boost-

ing plant peptides. $248; www.amalabeauty.com

3 MitoQ is effective in significantly reducing the

appearance of fine lines and wrinkles, and improving

skin’s overall hydration and radiance. Delivers key antiox-

idants straight to the mitochondria of every cell with its

patented mitoquinol molecule. $119; www.MitoQ.com

4 ASAP Super A+ Serum works overnight to help

hydrate, repair and regenerate environmentally

damaged skin. Stimulates collagen production and

accelerates skin cell turnover. $89; www.SkinStore.com

5 NovoScarMD with NovoSerum is the most

scientifically advanced scar cream on the market. It

reverses scar damage and stretch marks, and rapidly

returns skin to its original state with almost no trace

of skin injury. $120; www.novoscarmd.com

6 Deeply hydrating

and plumping, Amarte

Hydrolift Cream firms

and smoothes to give

skin an ageless radiance.

Nano-encapsulated retinol

is powerful enough to

diminish fine lines. $59;

www.AmarteSkinCare.com

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EVERY YEAR IT’S THE SAME THING;

we set goals and resolutions that may or

may not be attainable, but nonetheless we

try … at least until mid-February. Everyone

wants a more youthful, healthy appear-

ance. Fortunately, modern medicine has

come up with advances and techniques

that make it easier than ever to attain

youthful looks.

This spring, improve your skin with

non-invasive methods and treatments.

Surgery is sometimes too drastic for

people to consider, so here are three non-

surgical treatments meant to aid your

skin’s recovery and rejuvenation after a

long, dry winter.

RESTYLANE

Under the umbrella of Restylane family

products (Restylane, Restylane-L, Perlane

and Perlane-L) comes a hyaluronic acid gel

formulated specifically to mimic your

body’s production of hyaluronic acid, a

naturally occurring substance that gives

skin its volume and fullness. This extra

boost of hyaluronic acid is biocompatible

with your body and will break down natu-

rally, visibly reducing facial wrinkles and

nasolabial folds in your face. When the gel

is injected, it acts like a cushion that

inflates to support facial structures and

tissues that may have lost volume or

elasticity due to normal aging.

A YOUTHFUL NEW YEAR

beauty

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Non-surgical, non-invasive treatments to get a younger lookingyou for 2015

By Chelsea Josten

Ultherapy is a new, FDA-

approved procedure

designed to lift, tone and

tighten skin on your brow,

neck and under your chin

— basically a mini facelift

without the knife.

Hyaluronic acid fillers also hydrate the skin’s

surface, keeping it looking fresh and supple. There is no

downtime after treatment, and the results are imme-

diate and non-allergenic. The treatment has side

effects that are typical with any injection — redness,

pain, bruising, tenderness, etc. The treatment takes

about 30 minutes and typically costs anywhere from

$330 to $1,000 per treatment.

ULTHERAPY

Ultherapy is a new, FDA-approved procedure

designed to lift, tone and tighten skin on your brow,

neck and under your chin — basically a mini facelift

without the knife. In a typical 60-90 minute procedure

using non-invasive ultrasound machines, you will see

gradual and therefore natural-looking results. The idea

is that focused ultrasound energy, working from the

inside out to lift and tighten skin, will stimulate the

growth of new collagen over time, with typical results

seen in two to three months. The most innovative part

of this therapy is that with the use of an ultrasound,

treatment providers can actually “see” where the

wrinkles are and apply the therapy to the exact area,

taking the guesswork out of the procedure. This

procedure can cost anywhere from $2,000 to $6,000

depending on the area of the treatments.

HYDRAFACIAL

This resurfacing procedure is one of the most

popular non-invasive treatments available, boasting

immediate results and zero discomfort. Using fifteen

▲


BEFORE

AFTER

beauty

▲

continued


minutes of your time and a five-step

process, the HydraFacial uses a vortex suc-

tion to remove impurities and apply antiox-

idants and hyaluronic acid at the same time

to nourish and protect your face.

HydraFacial, a treatment that stems from

microdermabrasion, has been reviewed and

raved about in multiple media outlets

including Allure, Bazaar, Good Day LA,

Essence, and The Doctors and by celebrities

like Adrienne Maloof, Marie Osmond, Paris

Hilton and Jillian Reynolds. If you’re looking

to remove wrinkles and fine lines, then

getting the facial done on a monthly basis

is suggested. Although this treatment has

received mixed reviews, the general

consensus is that it provides your face

with more hydration than a typical facial

for a longer period of time. Its benefits will

vary depending on who administers the

treatment, and you will likely need multiple

facials in order to see significant results.

The average cost of a HydraFacial is

around $215.

Documents

Health & Fitness Lifestyle - Sept 2014