I would see people riding their bikes around all the time.  I envied their fit bodies and thought to myself, “I can do that.”  Wrong.  I quickly found out the old adage, “it’s like riding a bike” proved to be false.  Riding a bike when you haven’t in years is NOT as easy as it looks.  In fact, I just about threw myself over my handle bars, took super wide turn and almost tipped off the side and that was just coming out of my driveway.  Yet again, I quit.

Many of you may feel the same way; that exercising is just not something that you do.  While I empathize whole heartedly I also promise that if you find something that you love, it no longer feels like exercise but actual fun.

I put this post together not to discourage you from exercising (obviously J) but to encourage you to exercise by giving you a few tips that make staying active much more fun and much less torturous.

1. Find something that you love to do – Whether it is walking the dog, running up mountains, riding a bike around Liberty Park, hiking in the canyon, mountain climbing, rock climbing, or rollerblading just find something that takes your mind of the pain and hurt and focuses on the fun.
2. Don’t be afraid to try new things – I remember the first time I tried Zumba.  I was terrified.  It was something new and the teacher wanted my body to move in ways it never had before!  Nevermind that I look like Jim Carrey in Ace Ventura, by the end of class I was dripping sweat and hadn’t even noticed that an hour had passed by.
3. Set a goal – And make it a realistic one.  If you want to lose 50 pounds don’t expect to lose it 12 weeks just because you saw it done on the Biggest Loser.  Pace yourself and don’t get discouraged!

Lastly and most importantly, NEVER GIVE UP!  Exercise has been proven to lead to better health and happier people.  Now who can complain about that?!

You’ve spent $150 on shoes, $40 on running shorts, $25 on a running tank, $140 on an iPod, $12 on socks (one pair—seriously, socks are expensive!) and at least $200 on other running gear. And yet, despite all that shopping, spending, training and preparation, there are a few very small things that could easily become big, even huge, things that could wreck your race day.

Blisters

If you’ve never experienced a humongous blister, consider yourself lucky. If you have, well, then you know they are awful. Painful and awful. Anything that rubs on your feet—the seam of your sock, a bump in your shoe—can cause blisters. The same can be said for a poor-fitting shoe. Blisters can be prevented by moistening your feet with Vaseline, choosing synthetic socks instead of cotton, doubling up on socks by wearing two pairs (so the friction happens between the socks instead of between the sock and the skin), and wearing properly fitting shoes and socks.

If you do get a huge blister, aka a nasty beast, experts, like those at Ogden Regional Medical Center, say to drain itby puncturing it with a clean needle (rub the needle with an alcohol pad, before you poke the blister) and gently drain the liquid by gently pushing near the hole. Then, once all the fluid is released, cover the blister with a tight bandage or moleskin.

Chafing

You may have heard the jokes about bandages over male nipples to prevent chafing…but I assure you that if you’ve ever chafed, it’s no laughing matter. Much like blisters, chafing is caused by friction. So, the solution is to remove the friction. Avoid cotton clothing and opt instead for synthetic fabric or lycra shorts. If you do end up with some chafing, applying petroleum jelly to the sensitive area will certainly help. For the nipples, a good tip is to apply a Dr. Scholl’s product called “Corn Cushions.” These will offer good protection from friction and are easy to remove when your run is over.

Dehydration

The more you sweat, the more you need to drink. It’s just that simple. Runner’s World provides an excellent formuladetailing how much you should drink: Basically, you should drink 1.5 times the amount of weight that you lose during your run. So, if you lost 3 pounds during a training run, you would need to drink about 4.5 pounds of fluid (4.5 pints) over the next several hours to be sure you are rehydrated.

We cannot put enough importance on staying hydrated. Your body needs water. Your body needs to stay hydrated to perform at its best. For more information on dehydration, check out this video of MountainStar’s very own Dr. Matt Schellenberg, MD, which has even more great information.

Ragnar is a wonderful, crazy, adventurous 30+ hours—don’t let the little things ruin your good time!

I know that we are all aware of the infamous, “Got Milk?” campaign but have you ever really wondered why the big push to drink milk?  Sure it’s part of a balanced diet, and sure it’s got vitamins but why is it so essential?

My husband’s grandmother was 68-years-old when she passed away.  She fell and broke her hip and a result, surgery was her only option for a full recovery.  However, during surgery she unexpectedly died of complications while on the operating table.

An autopsy was performed to determine the actual cause of death and during their examination the doctor found that she had Osteoporosis.  Although that’s not the reason she fell, it is the reason her hip wouldn’t heal properly and required her to have surgery; so in a way Osteoporosis was a contributing factor to her death.

So why the sad story and how does it relate to the “Got Milk?” campaign.  Milk provides you with the necessary calcium and Vitamin D, as they say it, “does a body good” by preventing bones from weakening.

Below are the answers to a few questions about the disease.

What is Osteoporosis?

Over time, the density of the bones decreases and as a result, you are more at risk for sudden and unexpected fractures.  Because Osteoporosis patient’s bones are weak, it is not uncommon for someone to suffer broken bones from something as simple as a coughing spell.

Am I at risk to develop this disease?

Caucasian and Asian women over the age of 50 are most commonly affected.  In fact, women are four times more likely than men to develop this disease.

Family history is another contributing factor; if you have had a parent or grandparent show signs of Osteoporosis you will have a higher risk of developing the disease.

Certain medications, including steroid use over a long period of time can also contribute this disease.

Is there anyway to see if I have Osteoporosis before it’s too late?

Bone density peaks for women between 25-30 years of age.  DEXA scans are available to determine whether or not you have Osteoporosis.  The DEXA scanner produces two X-ray beams that produce high and low energy.  The amount of X-ray that passes through the bones determines the bone thickness.  DEXA scans take 10-20 minutes to perform and are painless.

Are there any recommended lifestyle changes that I should consider?

• As always, a balanced diet that is high in calcium and Vitamin D is essential.  Exercise should also become a part of your daily routine.  Like muscles, bones become stronger when they are used frequently.
• If you smoke, quit.  Low bone density and cigarette smoke have a high correlation to each other.
• Limit caffeine and salt intake as both contribute to bone loss.

As always, MountainStar Medical Group is here to help.  Visit Jordan Family Health in West Jordan or call 801.569.1999 or visit www.jordanfamilyhealth.com to receive a DEXA scan.

And always remember that early prevention is the best medicine.

You know that feeling when you’ve had about six cups of water at dinner? You politely excuse yourself from the table, shuffle to the restroom only to find seven women in line in front of you? All of which are doing the same two-step dance, which I fondly like to call the “potty dance.”

Or the feeling that the Sahara Desert has just been unleashed in your mouth when you mistakenly ate a habenero jalapeño thinking it was a persimmon? And the only words you can mutter are, “waaaa,” “waaat,” “water, I need water.”

Or maybe you’re standing over the sink washing a glass, when it shatters in your hand (because you’re so strong) and it slices your thumb clean open. The room starts to spin as you see blood spurting (in all actuality it’s more like a constant drip) from your hand and you have to put your head between your legs to keep from passing out.

Have any of these things ever happened to you? No? Well lucky you. I, on the other hand, have had the chance to experience all three scenarios. And while my hot pepper experience was much less traumatic than this girl’s, it was still horrible.

So what do these things have in common? In every situation I needed something, and I needed it right then. Not in 10 minutes, not in five minutes, but immediately. It was urgent! In my world it was life and death.

Yeah, I know, I’m a drama queen. But when you feel like life is coming to screeching halt, you want to know that there is someone there who can help you, sympathize and most importantly give you what you need.

At MountainStar Medical Group, we know that when you slice your thumb washing dishes, watch your kid break his arm during a soccer game or witness your child’s first steps/fall onto the coffee table leaving a huge goose egg, you want to be able to get into see a doctor and quickly. Not in 10 minutes, not in five, but now, because in your world time may have just stopped.

For all these reasons, several of our clinics have setup “urgent care,” which means less waiting, cheaper appointments, and a quicker response from a physician.

With just a quick phone call to one of our clinics, we will fit you in that day or send you to a sister clinic that can make sure you are seen, stitched, fixed and/or bandaged up in no time!

To find the closest urgent care clinic to you visit our website, or call 877.870.3745 to speak to an appointment specialist.

My dad was diagnosed with Type 2 diabetes about 15 years ago. For the last 10 years he has been able to manage his strand of diabetes through regular exercise and diet, but as he has gotten older his ability to exercise has decreased and his diet has changed drastically.

He no longer eats three healthy, balanced meals—rather, he’s a one Gandolfo’s sandwich a day kind of guy. In fact, I made him dinner last month and it was the first home cooked meal he has eaten in weeks! Because of his lifestyle change, I have seen him trade his running shoes in for a glucometer, which a few weeks ago was just collecting dust.

After long discussions with his five kids and a few scary doctor’s appointments, he has made the decision to control his diabetes so that in a few years it’s not controlling him.

Diabetes runs in my family, so I wanted to arm myself with as much information as I could to help him my dad. I spoke with Dr. Melissa Bentley at Ogden Internal Medicine, and she gave me a few great tips on how to monitor glucose levels.

1.    Know your target blood range – Because each person has a different height, weight and family history, it’s best to talk to your provider for the exact number. However, below is a guide for the average adult. Keep in mind, children’s levels are different.

• Before meals: 70-130
• Two hours after meals: Less than 180
• Bedtime: 90-150

2.     Ensure you are checking your glucose properly – If possible, wash your hands in warm water. If you are unable to, wipe the area with an alcohol swab or antibacterial. Shake your hand below the waist to bring blood to the surface. Stick your finger and apply directly to the testing strip.

3.     Decide when you will check your levels – By checking your glucose levels at the same time every day, it’s much easier to find consistent patterns. It is also helpful to set alarms in your phone as a consistent reminder.

4.     Identify patterns – This is helpful for your doctor to create a treatment plan for specific times of day.

5.     Learn what causes “peaks and valleys” in your blood glucose – Food, in particular, plays a huge role in this step. As an example, if you were to eat a PB&J everyday for lunch and two hours later you have high levels, you could contribute it to your lunch. By knowing what triggers high blood sugar, it’s much easier to omit those foods or eat them in moderation.

If you are worried that you may have diabetes, or if you’re having trouble managing this disease, contact Dr. Bentley for an appointment.

Bills, school, work, kids, activities, religion, technology, and money are among the things that can have you pulling your hair out, stamping your feet and exclaiming, “I’ve had it up to here!”

YOU JUST CANNOT TAKE IT ANYMORE!

Ever feel this way?

More likely than not, you’re among the millions of people who get stressed out by every day life.  You may think that your stress isn’t taking its toll but, your body largely disagrees.

Other than being annoying, stress can play a major role in your health.  Did you know that emotional and financial stress can cause you to develop heart disease, making you more likely to suffer from a heart attack, high cholesterol, and high blood pressure?

I know, life is stressful and although I don’t have the magic cure-all for your problems, I do have some great tips.  I spoke with Dr. Anne Dubosky, from Lone Peak Primary Care, who treats several patients with severe health concerns related to stress and she gave me her top four stress relievers.

1. Exercise – Not only is it good for your waistline it’s a great way to kiss that stress goodbye.  I know what you might be thinking, “I don’t have time to exercise and just thinking about it is giving me hives!”  If exercising doesn’t seem realistic for you, try shaking it up, literally.  Shake your arms, hands, legs and feet vigorously for at least ten seconds; while you’re doing that, imagine the stress leaving your body.
2. Say no – It’s important to know your limits and to say no.  I’m a yes girl.  Any favor, any time and I always say yes and then find myself complaining that there are not enough hours in the day.  Sound familiar to you?  Learn to say no, I promise your friends and family will understand.
3. Take a time-out – Even if it’s only for five minutes a day, take some time for you; allow yourself to zone-out and let your mind wander.  Whether you lock yourself in the bathroom or take a little longer sitting in your driveway before walking in the house make sure you have a few moments of serenity before the chaos commences.

If you’re unsure if you’re experiencing an unhealthy amount of stress, take a stress test here and make sure to look at the warning signs which can include lack of sleep, memory lapse, poor judgment, bossiness and eating more.

Ever feel like the guy in this cartoon?  Except instead of filling your car up with gas, it’s medical bills that are piling up?  Maybe you don’t have medical bills but you avoid going to the doctor until you’re on your deathbed because you’re afraid of what that might cost.

I know that I’ve been in that boat before.  Remember that post about my husband having a brain tumor?  Well you might imagine that with the cost of multiple physician visits, three different MRI and CT scans, having not only one but two of the top physicians in the nation as the lead on my husband’s case, and a four hour surgery we might be buried in medical bills.

Well I’m here to say that was not the case, although it very well could have been.  In fact I spent several sleepless nights worried about how we could pay for it.

So how did we get so lucky?  It didn’t have so much to do with luck but more to do with understanding our insurance benefits.

I put together a few tips that really work and can save you some serious cash.  That way you can save your arm and leg for things like paying for gas and dinner and a movie. J

In-network providers

Make sure that your physician accepts your insurance.  This may seem like a “no-brainer” but I run into people all the time who visit out of network providers; which means higher costs for you.

If you’ve recently gotten new coverage, call your insurance company and your physician’s office before your appointment to make sure you’re covered under the new policy.  You may worry that a phone call to your insurance company may take a long time, I won’t lie, it may take a couple minutes but those few minutes can save you lots of money.

Another tip is to use Healthgrades.  Several providers keep up to date information, including accepted insurances on their profiles.

Utilizing government insurance benefits

A new healthcare bill was put into effect on January 1, 2012 that allowed insured individual certain benefits at no charge; things like an annual physical, colonoscopy and pap smear no longer require even a co-pay.

All insurances interpret this differently so make sure to check your policy before you’re appointment to avoid unnecessary charges.

Avoid the emergency room

I know that when you’re making dinner and you slice your hand wide open the first place you think of for treatment is the emergency room.  Instead, visit an urgent care clinic.

If it’s stitches that you need, any MountainStar primary care clinic can get you stitched up and you can leave with just a routine co-pay versus an emergent visit which depending on your policy, can range anywhere from $100 – $250.  I don’t know about you but $20 or $30 sounds much better!

Imaging centers

If you find yourself in a situation where you might need an x-ray check with your physician’s office first.  They may have access to an x-ray machine in their office.  Again, you’ll avoid the high imaging costs and typically just pay a co-pay.

If you need an Ultrasound, MRI, or CT scan try an imaging center.  At MountainStar Utah Imaging Centers, costs for these scans are much lower; additional benefits include extended hours and easy parking.

Erin Kimball, PA

We all know what it’s like trying to schedule an appointment with your doctor on short notice.  If your doc is like mine, she’s always booked because she’s just that good!

But her being that good doesn’t solve the problem when little Suzy’s spring time allergies have flared up and instead of looking like your sweet little bug, her nose is running like the Weber river and her eyes are puffed up like marshmallows or Charlie’s shoved a penny up his nose…again!  I know we’ve all been in that boat.  So what do you do?

You may have noticed that there are other providers in your physician’s office, but you may be a little hesitant to take your family to them because they’re not your doctor and they don’t have the letters “MD” or “DO” behind their names.  Instead you see PA.  You may even think that they aren’t as qualified or don’t have the medical knowledge to be able to treat your family.

To help dispel some of those very common, but untrue myths, I sat down with Erin Kimball, a physician assistant (PA) at South Jordan Family Medicine to discuss her education and training and why PAs are just as qualified to treat your family.

What’s the difference between a PA and a doctor?

The biggest difference between the two providers is the amount of schooling attended.  Physicians are required to attend medical school and complete an internship; and in many cases, they will complete residency training in a specific field.

PAs do attend less school than physicians, however it is still very intensive. Most schools require thousands of hours of clinical experience in the medical field prior to acceptance to physician assistant school.

PAs are educated at the graduate level, licensed to diagnose and treat medical problems, order and interpret lab and imaging tests, prescribe medicine and perform procedures in a variety of medical settings across the country.  They are trained to provide primary care but also complete clinical rotations in most specialties.

While physician’s have complete responsibility of the care of patients, mid-levels share that responsibility with a supervising physician.

Would a mid-level be able to treat my condition just like my regular provider?

Yes.  At MountainStar Medical Group our physicians and physician assistants act as a unified team.  You will receive the same level of care from them as you would your normal physician.

In many cases, our mid-levels treat the urgent care issues such as strep, allergies, broken bones, stitches etc. independently of the physicians.  If you have a chronic health problem or more acute illness, you can be seen by a mid-level who then discusses your case with a physician and together they can provide a treatment plan that is best for you.

Can a mid-level prescribe medication?

Yes.  A PA can prescribe the necessary medication to any patient.

What’s the benefit to seeing a mid-level over a physician?

Mid-levels often have availability to see patients next day or even same day when your regular physician may not.  This offers continuity of care, providing patients with the time and attention needed to treat both urgent and on-going problems in a comprehensive manner.

PAs are trained to provide high-quality healthcare consistent with the care you would receive from your physician, and often review cases with their supervising providers. As a member of your healthcare team, they are perfectly poised to provide you and your family the care you need when you need it!

Have you ever done something strenuous and “thrown out” your back?  I always thought that this was something that only happened to older people until one particular occasion when I was moving apartments.

One moment I was packing and lifting boxes and the next I was on the ground in sheer agony.

Lucky for me this was a one-time occurrence.  It took a few days for the back pain to subside, just long enough to have a few of my friends finish all the heavy lifting!

You may think like I did, that severe back pain only occurred in older adults.  But for millions of Americans, they are unfortunate enough to know that it’s not just back pain but the onset of spinal arthritis.

Ryan Church, a nurse practitioner from St. Mark’s Comprehensive Spine Center, sat down with me to discuss what spinal arthritis is, the symptoms and possible treatment options.

The most common type of spinal arthritis is osteoarthritis, which is a degenerative joint disease; in layman’s terms, it the result of wear-and-tear on the joint, resulting in the loss of cartilage and sometimes loss of space for nerve tissue.

Although arthritis of the spine is most common in an older generation (women over the age of 45), about half a million children are affected by it.  Younger people that experience spinal arthritis typically will get it as a result from an injury or trauma to the back, a loss of cartilage due to a genetic defect or conditions that make the joint lose its proper formation.

Symptoms of spinal arthritis include:

• Stiffness and/or pain in the neck or spine
• Weakness in the legs or arms
• Numbness or tingling sensation in the neck or arms

If any of the above symptoms strike a cord with you may want to visit Ryan at St. Mark’s Comprehensive Spine Center to explore the source of your back or neck pain.

Although there is no single test that confirms that you may have spinal arthritis your physician can administer a physical exam to find the source of the pain.  You doctor may send you for an x-ray so they can look for bone damage, loss of cartilage or damage to any spinal discs (the cousins between the bones of the spine.)

Unfortunately there are no permanent treatment options to cure spinal osteoarthritis but there are several options that can serve as pain management.

Like with so many other diseases, daily exercise is important.  Choose something that is low impact and low intensity, swimming, cycling, pilates and/or yoga are great options.  These exercises will help you maintain a healthy weight, increase your flexibility and improve your blood flow.

And if you’ve visited the doctor and you’re still feeling that neck pain, leave the kids at home and take a long drive.  I know for me that all too often the pain in my neck has my kid’s names written all over it!

Starting a family is serious business, at least for me it was.  I figured when my husband and I decided that we were ready to have a baby that it would be easy.  My sisters are what I like to call, “Fertile Mertyl’s.”  They could just think about getting pregnant, and what do you know, the cravings start and their bellies begin to swell.

I on the other hand was not as fortunate.  After trying to get pregnant for over a year, I visited my OB/GYN and after a long discussion decided to start taking Clomid, a fertility treatment that induces ovulation.

After a few months on Clomid, three pregnancy tests and a blood draw later, I found out I was pregnant.  The news didn’t really sink in until the excitement of telling everyone was over and I realized, “Holy crap, in a few short months I’m going to be a mom!”

We decided that one baby was just what we needed to complete our family.  Although it was difficult to get pregnant the first time I wanted to ensure that we wouldn’t have any “surprises” in the future.

I sat down with Dr. Catherine Wheeler, a gynecologist at St. Mark’s Center for Women’s Health to discuss my birth control options.

I let her know that I was 100 percent confident in my decision to not get pregnant again but, was nervous to have my tubes tied.  I really wasn’t looking forward to a giant scar and taking weeks off of work to recuperate.

Dr. Wheeler informed me about a few great alternatives that were less expensive (I liked that and so did my bank account and less invasive, which meant no giant scar!  And I wouldn’t have to worry about taking a lot of time off of work or lose precious playtime with my little guy because I had to recover.

Below are a few of the permanent options we discussed.  For you ladies who aren’t looking for permanent birth control, but want something other than the pill, Dr. Wheeler’s got some great options for you as well, just keep reading.

Essure – This method works by implanting a small device through the vagina and into the fallopian tubes.  Essure implants work by causing scar tissue to form over the implant. The scar tissue permanently blocks the fallopian tube and prevents fertilization of the egg by the sperm.

Tubal ligation – Is a minimally invasive procedure where the tubes are cut, cauterized or banded together to keep the egg and sperm from meeting.  This method is permanent and not reversible.

For you ladies who would like to be pregnant sometime in the future, below are a few great options to consider.

IUD – An IUD (intrauterine device) is a very small T-shaped piece of plastic that is inserted into the uterus.  It is about as thin as a toothpick and as long as a small paper clip. Two short pieces of specialized thread hang from its end through the cervix so it can be easily removed when it is no longer needed. The IUD prevents pregnancy just as well as birth control pills or getting your tubes tied and is considered very safe.

One of the perks to having an IUD is no more pesky reminders to take your pill or time wasted when you and your partner are ready to be intimate!  Once the IUD is inserted, it is effective for up to five years.

Many women who have chosen to use an IUD as a form of birth control, report lighter periods and less menstrual cramping.

Vaginal ring – This form of birth control is 99% effective and only needs to be changed once a month.  The vaginal ring is a thin, colorless, flexible ring that is inserted into the vagina for three weeks and is then removed for one week while you’re on your period.

If any one of these options sound right for you, call St. Mark’s Center for Women’s Health at 801.272.6100 to set up an appointment.