Cache Valley Family Magazine Spring 2017 by Cache Valley Family Magazine

SPRING 2017

Inside Take Your Family to Downtown Logan p. 16

Busy Lives, Strong Families p. 24

7 Ways to Help a Colicky Baby p. 31 10 Ways to Help a New Mom p. 40 Classes & Camps Guide p. 44

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From the Editor:

Recently when a box of dresses arrived in the mail from Matilda Jane Clothing (as the mom of five girls one of my guilty pleasures is dressing them in sweet, twirly dresses), I found an insert card that said, “It’s all about keeping a little girl…a little girl. Keeping her youthful. Keeping her spinning and twirling and carefree. And most importantly, bringing her happiness.” This hit home for me. In a world where our kids are meeting challenges of every kind at every corner they come to, I feel like fighting back to keep them “little” just a little longer. As parents we are required to teach them about life, the good and the bad, but I feel resolution to protect my daughters’ childhood and enjoy this time, as a family, as much as we can. As the African proverb says, it takes a village to raise a child. The more involved my kids get in school and extra curricular activities, the more I am learning the truth of this statement. I am very grateful to the teachers, coaches, neighbors and friends who are helping us raise our girls and for the beautiful childhood they are experiencing right here in Cache Valley.

emily

Photography by Kylee Ann Studios

PUBLISHER & EDITOR-IN-CHIEF Emily Buckley COMMUNITY EDITOR Schae Richards EDITORIAL INTERN Melanie Christensen COVER PHOTOGRAPHY Brittany Cascio PHOTOGRAPHY Mandy Bagley CONTRIBUTING WRITERS Craig Aston Tara Bone Bryan Buckley Emily Buckley Cache Valley Hospital Melanie Christensen Sherelle Christensen Michael Cole, OD Dave Gordon, DDS Alissa Groll Emily Hoffman, MS, RDN Isabel Jones Sarah Lyons Emily Merkley Breanne Miller Brett Murdock, DC Troy Oldham Heather Palmer Schae Richards Tim Rigby Frank Schofield Dayia Shurtleff BreeAnn Silcox Dallon Smith Joshua Timothy Kris Thurgood Adam Winger LAYOUT DESIGN Rachel Cottrell WEBSITE DESIGN Kite Media Cache Valley Family Magazine is a free, trusted resource designed to inform, serve and enrich local parents and families throughout Cache Valley. Material in this publication is copyright 2017, Cache Valley Family Magazine. All rights reserved. Reproduction without permission of the publisher is prohibited. The views expressed in the magazine are the views of the writers and do not necessarily reflect those of the publisher. Please send all editorial correspondence to info@cachevalleyfamilymagazine.com or by mail to PO Box 6831, North Logan, UT 84341. All correspondence is sent on a non-confidential basis and Cache Valley Family Magazine shall be free to reproduce, publish, edit and/or use any such communications. All materials become property of Cache Valley Family Magazine.

PHONE (435) 764-0962 MAILING ADDRESS PO Box 6831 North Logan, UT 84341 EMAIL info@cachevalleyfamilymagazine.com WEBSITE cachevalleyfamilymagazine.com FACEBOOK facebook.com/ cachevalleyfamilymagazine

I N E VERY IS SU E From the Farmer’s Wife: Cream Cheese Coconut Pound Cake — p. 10 Family Budget: Things New Homebuyers Should Avoid — p. 11 Family Firsts: Performing Arts in Cache Valley — p. 12 Fit Families: Setting New Cycling Goals — p. 17 Making a Difference: Local Teen Helps Refugee Children — p. 18 Safe Families: Dangers of Prescription Drug Abuse — p. 22 Cover Story: Busy-ness of Life — p. 24 Education Update: Cache County School District: Alliance for Youth Program — p. 28 Logan School District: Innovations to Support Progress — p. 29 Mom Blog: Nature Does Not Hurry — p. 35 Good Neighbors: Home Maintenance Within Communities — p. 43 Healthy Families: Making Good Choices at the Grocery Store — p. 46

FE AT U R ES Create an Exceptional Childbirth Experience — p. 6 Childproof Every Room in Your House — p. 8 Tips for Buying a Home in a Seller’s Market — p. 14 Take Your Family to Downtown Logan — p. 16 Vision Problems Can Look Like Learning Difficulties — p. 20 Why Teach Children to Sew? — p. 23 The Power of 10+ — p. 26 Send Yourself Some Fun: The Skinny on Subscription Boxes — p. 27 Women’s Organization Changing the World With $1 a Day — p. 30 7 Ways to Help a Colicky Baby — p. 31 A Good Defense is the Best Offense for a Beautiful Lawn — p. 33 How to Get a “Perfect” Smile — p. 34 Make Easter Grand While Keeping it Simple — p. 36 Photographing Everyday Moments — p. 38 Sports Injury Prevention — p. 39 10 Ways to Help a New Mom — p. 40 Good Isn’t Good Enough: How is Your Customer Service? — p. 42 2017 Summer Classes and Camps Guide — p. 44

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C r ea te a n Ex c e pt i o n al

Childbirth Experience

Courtesy of Cache Valley Hospital

When new parents finally get to meet their baby, it’s exciting, breathtaking and also a little stressful. Parents can alleviate stress of childbirth by planning a birthing experience that’s right for them and their newborn.

the same one who checks them out. We’re a family here and we want to be there for families as they welcome the ‘newest addition’.”

Create your own birth plan Expectant moms are very aware that

they have options and choices when it comes to their personal birthing experience. Expectant moms may consider creating a customized birth plan and sharing it with their obstetrician and the nursing team at the hospital.

Luxury birthing suites Many hospitals offer luxury birthing suites to enhance the childbirth experience. In these spaces, women labor, deliver and recover in the same room. These suites often feature jacuzzi tubs to reduce pain during labor, lots of natural light and plenty of room so moms, dads and extended family members can relax and get acquainted with their new baby.

One-on-one nursing care Giving birth is one of life’s most special milestones. “Women benefit from one-on-one nursing care as they bring their babies into the world,’ said Christie Gaz, director of women’s services at Cache Valley Hospital. “[At Cache Valley Hospital], the nurse that checks them into the hospital may be

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CHILDPROOF E V E RY R O O M I N YO U R H O U S E Melanie Christensen, editorial intern

The easiest way to childproof your home is to crawl around your house on your hands and knees and see things from your baby’s perspective, said Helen Henson-Hale of Logan Regional Hospital. “You’d be surprised what you notice from that perspective that you wouldn’t normally notice,” she said. Hanging cords, open outlets, small toys, standing water, glass objects and more could all be dangerous for small children. It may feel overwhelming to make sure your house is a safe space

for your baby to play. To make sure you don’t miss anything, here’s how to childproof every room in your house.

Everywhere • Put up gates. Make sure you have baby gates at the top and bottom of all staircases to keep your little one from falling, even if there are only a few stairs. • Use outlet covers. Keep little fingers out of the holes. Also hide cords as much as possible. • No small toys. If it fits through a paper towel roll, it’s too small and

could be a choking hazard. • Unplug unused chargers. They can carry a charge when they’re plugged into the wall. • Don’t use glass-topped tables. They can easily shatter. • Check smoke and C02 detectors. Do this monthly to ensure they’re always working. • Use cordless window coverings or tie up long drapery cords. They could be a strangling hazard. • Put guards on the windows. Make sure small children can’t climb up to them or find a way out.

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Kitchen • Lock up sharp objects. Keep knives, cheese graters, forks, etc. out of reach. • Lock up chemicals. Move your chemicals out from under your sink and into a high, locked cupboard. • Get rid of dangerous chemicals. Do some research and get rid of any harsh chemicals. Opt for safer, milder cleaning products. • Keep electrical appliances off the counter. Toddlers can pull them down onto their heads. • Keep choking hazards high. This includes small snacks and anything small enough to fit through a paper towel roll.

Bathroom • Lock toilet seat. To prevent drowning, make sure there is no standing water (including pet water dishes, buckets of water, etc.).

• Secure harsh chemicals and small objects. Think cleaning chemicals, hair ties, bobby pins, etc. • Set your water heater to 120 degrees or lower. This may seem low if you like to take really hot showers, but it’s at this temperature that a child can turn on a hot faucet and not get burnt. • Check door lock. Make sure you can still get in the bathroom if your child gets locked in.

Bedroom • Keep pillows, fluffy or heavy blankets and bumpers out of cribs. To prevent suffocation. • Secure furniture to the walls. This includes dressers, TVs, shelves, etc. so they don’t fall if your child tries to climb or pull down the furniture. • Install stops on dresser drawers. This is to prevent them from being pulled all the way out.

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Cream Cheese Coconut Pound Cake W I T H S T R AW B E R R I E S Spring brings great deals on strawberries, and I always look forward to using them in recipes. In addition to making homemade freezer jam and freezing berries for smoothies, I like to make fresh desserts that have sliced berries on top. Cream Cheese Coconut Pound Cake is a recipe I have used for years.

Sherelle Christensen, Christensen Family Farms sherellechristensen.typepad.com

Ingredients 2 sticks butter, room temperature 1 (8 oz.) pkg. cream cheese 3 cups sugar 6 eggs 1 1/2 tsp. coconut extract 1 tsp. vanilla extract 1 tsp. baking powder 1 tsp. salt 3 cups all-purpose flour 2 cups shredded coconut

Instructions Preheat oven to 325 degrees. In a stand mixer, combine butter and cream cheese until smooth. Add in sugar and mix well. Add eggs, one at a time, mixing well. Add dry ingredients

and mix until smooth. Fold in shredded coconut. Grease and flour a large Bundt pan. Spread batter evenly into a pan and place in preheated oven. Bake for about 60 minutes, or until cake seems firm and a toothpick comes out clean. Allow to cool 15-20 minutes, then use a butter knife to carefully loosen around the edges of cake before turning out onto a cooling rack. Let cool. Cover with sliced strawberries and shredded coconut. You can also make a package of Strawberry Danish Dessert according to package directions and mix in sliced berries, and top with fresh whipped cream.

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7 THINGS NEW HOMEBUYERS S H O U L D AV O I D Dayia Shurtleff, marketing assistant Lewiston State Bank

Are you thinking about buying or building a new home in the near or distant future? Are you looking to refinance your current place? If you answered “yes” to either of these questions, read on! The most seasoned mortgage and construction loan officers at Lewiston State Bank offered this list of seven things to consider NOT doing when buying, refinancing or building a home.

Shopping for big purchases with new credit. That new credit card might be attractive and no one wants to turn down a new set of wheels, but any credit inquiry can reduce your credit score, which is viewed negatively by lenders. So try to hold off until your loan is completely finalized before you do any card or car shopping.

Taking on new debt. Any new debt you take on could reduce the amount you are eligible to borrow. You wouldn’t want the payments for

your new living room set to prevent you from building the house of your dreams.

Making changes to your down-payment funds and sources. While a seemingly simple transaction between accounts might not seem like a big deal to you, lenders will need a paper trail to verify that you have owned the funds for a certain time-frame. So it is best to be safe rather than sorry and keep the payment in one account until it is paid.

Losing track of records for stock liquidation. Speaking of paper trails, try to keep one for your stock liquidations used for your down payment so you are able to pass that information along to your lender. Any change could force the loan to be underwritten again. This can delay the process further and could potentially risk losing your rate.

Quitting or changing jobs.

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New positions are always exciting, but keep in mind that lenders call your employer to verify you work there. If you have quit or changed jobs, the loan process will be delayed or stopped. Your credit eligibility may also be impacted for several months if you have a drastic career change, like moving to a different industry. Try to keep your lenders in the loop with all job changes.

Being late on any of your current loans or credit cards. Keeping on top of payments for your current debt is always important, but it is critical when you are applying for a new loan. Missing a payment deadline could jeopardize your ability to qualify, so be sure to be current on the payments on your debts.

Forgetting to tell your loan agent about any changes to the transaction. Last minute alterations, such as seller credits or termite work, can affect the closing dates. Loan officers work to help your process go as smooth as possible, the more they know about you and your situation, the smoother the process will go.

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Tara Bone, contributing writer

Performing Arts in Cac Once again, it’s that time of day. You can’t run and you can’t hide. You must prepare for the unrelenting moments that test every ounce of parental patience you possess. It’s time for the kids to practice their musical instruments.  If you’ve ever encouraged an unwilling child to practice, you understand. It’s especially frustrating if the child has spurts of enjoyment or brilliance. It’s like a roller coaster. Some days they ride the high of a successful recital, or they

enjoy what they’re playing. Some days there are lows of working through tough stuff. Learning any musical instrument, including voice, requires persistence and focus. Sometimes it’s hard, especially if there isn’t a vision of the end result, or a love for the art. With that said, it’s a good thing we live in Cache Valley.  Whether your child needs inspiration, or you just want to introduce them to the magic of the performing arts, Cache Valley is the place. Experiencing

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he Valley

LO C AL P E RFO RM ING ARTS

live performances in an audience can inspire, uplift and provide joy at any age. The quality and variety of concerts and performances in our area is incredible. In fact, this tradition goes back to the 1920s when Logan was known as “the Athens of the West” because of the caliber and prestige of the Ellen Eccles Theatre.

Tips for Families:

Cache Valley Civic Ballet: cvcballet.org

• Check the venue’s policy on age requirements for children.

Cache Theatre Company: cachetheatre.com

Taking children to any performance can be daunting, but it can be done. Our family’s first theatrical outing was a matinée to Chitty Chitty Bang Bang seven years ago. With some hesitation, we took our very wiggly boys after talking to them about how to act in a theatre and using “positive reinforcement” (bribery) for good behavior. And, they loved it! How can a flying car not be magical?!

• Do a quiet activity in the lobby until show time.

Armed with a few tips, the entire family can enjoy live performance. With so many choices, there is something of interest for every child, and you may not anticipate the impact. When I took my youngest to a guitar performance at Utah State University, he hung onto every note and now dreams of jamming with a red guitar. Take advantage of the performing arts options in our community. Whether it’s live theatre, ballet, orchestra, choir or jazz, there’s something for every budding arts enthusiast.

• Take advantage of matinées and kid-friendly showings. • Arrive early, but don’t sit too long before.

• Use the bathroom before the performance.

Ellen Eccles Theatre: cachearts.org Four Seasons Theatre Company: fourseasonstheatre.org  Music Theatre West: musictheatrewest.org Utah Festival Opera & Musical Theatre: utahfestival.org Utah State’s Lyric Repertory Company: lyricrep.org Utah State University’s Caine College of the Arts: cca.usu.edu

• Be courteous: Don’t talk, walk around or use any electronic devices. • Discuss meaning or history of the venue, performance or composers. • Don’t put feet on the seats or kick seats in the next row, and sit on pockets. Some theaters will provide booster seats for young children. • Make it a special occasion. • Discuss ways to handle moments when they may feel bored — how to anticipate the next exciting moment. • Do laugh when it’s funny, applaud when appropriate and let imagination take flight. For more details, visit cachevalleyfamily magazine.com.

Students who complete a summer camp receive a 50% discount on 2017-2018 Cache Children’s Choir tuition. Summer Music Institute

June 19-23 Edith Bowen Laboratory School Tuition: $50 For children grades 1-6 Registration limited to 20 children per grade.

Taught by nationally recognized faculty:

Orff Ensemble: Delpha Hall Music and Movement: Miko Inouye Choral Artistry: Claudia Bigler Grade level Concert Literature: Melody Francis, Claudia Bigler and Jill DeVilbiss Solfege: Taught by Jill DeVilbiss Final concert for parents and families on Friday, June 23 at 7 p.m.

Summer Mini-Music Camp

Designed to give children ages 4 to 6 an opportunity to experience and learn about music in a joyful way. Activities include singing, creative movement, playing simple instruments, singing games, folk dancing, literature and visual art. Camp is sponsored by Cache Children’s Choir and the Orff-Schulwerk Teacher Education Course at Utah State University. June 26-29 Edith Bowen Laboratory School Tuition: $45 9:30 a.m. to Noon FACULTY Jill DeVilbiss, music specialist at Edith Bowen Laboratory School Ewa Wilczynski, director of Cadenza Choir and early childhood music teacher

Summer Music Camps

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T I P S FO R B U Y I NG A HO ME

IN A SELLER’S MARKET Isabel Jones, realtor Dwell Realty Group

The real estate market is hot. I mean, really hot. If you’re a seller, you’ll get a lot for your home and sell it fast — it’s your dream situation. If you’re a buyer in this market, then it’s a different picture. If a buyer isn’t prepared, the process can be complicated and discouraging. The good news is that for every problem, there is a solution. Here are a few tips to make your next home purchase easier.

Have your finances in order. Get in touch with a good lender that can tell you how much you can truly afford. Then repair any credit issues prior to putting in an offer. There are some areas that offer a zerodown program in Cache Valley, but with others, you may need a down payment, so plan accordingly. Once you have been pre-approved, get a pre-approval letter and have it on hand. When a seller is looking at multiple offers, they will likely go with a buyer who has a letter showing they’re ready versus one who doesn’t.

Be smart and be ready to jump. The strategy of getting a home for lower than the asking price is one that might not work in this competitive market. Be smart and only look for homes in your price range. When you see a home you love, jump on it — in this market, homes don’t last long. If the home is brand new on the market, and the competition is fierce, I always encourage the buyer to come in with a strong opening offer.

Find an experienced realtor. Typically, you as a buyer don’t pay the realtor, the seller does. Hiring an experienced realtor will exponentially improve your chances of finding and getting the home you’ve been dreaming of. Realtors know the ins and outs of the process — trust them. Since Cache Valley home inventory is at an all-time low, realtors have a major advantage because they have more access and valuable insight into upcoming inventory. Working with a realtor will take the stress off the entire process and will save you time. If you’ve been considering selling or buying a home, do it! The timing has never been better. If you’re prepared, it could be the best decision you make this year.

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FIVE REASONS T O TA K E YO U R F A M I LY T O

Downtown

Logan

Melanie Christensen, editorial intern

Now that the weather is starting to warm up, you may be itching to get your family out of the house. When you do, consider taking a trip downtown. Downtown Logan is constantly growing, and you’re bound to find plenty of wholesome activities that will appeal to both your grandma and your toddler. “Our vision is to appeal to families every day,” said Gary Saxton, manager of the Logan Downtown Alliance, an organization dedicated to improving downtown. Here are five reasons you should add Downtown Logan to your list of places to visit this year.

There are family-friendly events. If you walk around Downtown Logan, especially during the summer, there’s bound to be something going on. Visit the weekly Gardener’s Market from May through October and watch for several other street vendor sales during the year. Downtown Logan welcomes events like the Cache Valley

Storytelling Festival, MS150 Bike Ride, Downtown Easter Walk and many more. You can also watch for the Homecoming Parade in the fall or the Cache Valley Cruise-In and Parade in July. For a full list of events, visit logandowntown.org.

There is plenty of parking. “There’s a perception that there’s not very much parking, but 50 percent of downtown is surface parking, much more than we need,” Saxton said. Plus, most of the parking is free. Next time you visit, look behind businesses for parking accessed off 100 West.

Watch for the new library. In future years, the city plans to demolish the Emporium to make room for a new Logan Library. The current library hosts a variety of family-friendly events, but Saxton said the new library will offer even more. “We envision not only a library, but a space that can support receptions, conferences and concerts, and rooftop space for outdoor concerts,”

he said. “The space inside would have bakeries, sandwich shops and spaces that could support traveling exhibits.”

New restaurants are opening all the time. You’ll find everything from waffles to hamburgers in Downtown Logan. Get a shake at the old-fashioned soda counter at The Bluebird, head to Great Harvest for sandwiches or a slice of fresh bread or get a taste of buttermilk pancakes at the new Stacked Pancakes. Coming soon to Downtown: The Crepery, Lucky Slice Pizza and two new “fast-casual” dining options, Saxton said.

Downtown appeals to all. Whether you’re looking for a hot meal and a musical or a hot dog and a day of shopping, you’ll find it Downtown. According to Logan’s Downtown Specific Plan, their goal is to make the area a “thriving center of living where many people work, shop, eat, play and reside.” If you’re looking for a fun day, Downtown Logan is the place to go.

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DUST OFF, RUST OFF:  Setting New Cycling Goals Troy Oldham, race director Cache Grand Fondo

The century ride in cycling is a good tool to develop a long-term cycling lifestyle. Spring is about new opportunities and setting new goals. Nathan Young, physical therapist at Intermountain Logan Regional Sports Medicine Clinic and avid local cyclist, discusses important principles and concepts to help riders of all abilities prepare to complete their first century (100-mile ride).   Do you remember your first century? “I was an avid mountain biker until my brother, Jake, challenged me to start riding road bikes more than 11 years ago,” Nathan said. “As an experienced rider, Jake spent a lot of time teaching me how to ride and helped me build up to my first 100-mile ride. I loved the challenge, and doing it with my brother made it even more enjoyable.”    How can someone prepare for such a long distance? “The key to riding 100 miles is committing to consistent time on the bike, and learning about how to fuel your body with proper food and water on the ride,” Nathan said.

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Does preparing for a century require a lot of training? “Consistent training for five-to-six hours a week, for two to three months, will help you enjoy your first century,” Nathan said. “Time in the saddle is critical. Work to increase 10 percent in distance and intensity each week.”   What is the biggest challenge for new riders? “One of the biggest challenges for new riders is learning to draft off other riders, so you can conserve energy and not burn out,” Nathan said. “Drafting is when you ride just behind another rider, and get the benefit of the other rider blocking the wind.”   For people who have major surgery like a knee, hip foot/ ankle, is cycling a good options and why? “Most hip, knee and ankle surgeries allow you to bike at some point after surgeries,” Nathan said. “Cycling is a great aerobic exercise, but has decreased loading on the joints.”    What are the advantages of a bike fit? “Physical therapists are experts in assessing range of motion, strength, flexibility and functional activities,” Nathan said. “A good bike fit, together with consistent training, is a powerful combination. Cycling pain can often result in strength, range of motion or flexibility issues. We look at how the bike is set up, and how the rider moves while peddling.”   Do you suggest a training plan for new riders? “Start with a good mental attitude and a simple, flat 10-mile ride,” Nathan said. “Ride two-to-three times a week and progress just 10 percent a week, and within a few months you will be amazed at your strength and enjoyment.”   For information on a bike fit, call Intermountain Logan Regional Sports Medicine at (435) 716-2882.

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LOCAL TEEN STARTS CAMPAIGN TO HELP REFUGEE CHILDREN Schae Richards, community editor

Fifteen-year-old Chandler Schramm has always had a desire to help others, and after being inspired by her church leaders one Sunday afternoon, she decided to do something big. It started as a church project. Chandler organized and held regular food drives in her neighborhood and former high school in Missouri to help local refugees. She also reached out to several Catholic charities to see what else was needed, or how she could help. When Chandler and her family moved to Cache Valley last summer, Chandler wanted to help refugees in a different, yet important way. Chandler said

education is the most important thing refugees need to be successful. “Clothes and food will get them by, but what they really need is an education,” she said. Her father, David, has supported Chandler in this cause since the beginning, and has helped her make important connections, one of them being Aden Batar, the director of Immigration and Refugee Resettlement Services for the Catholic Community Services in Salt Lake. When they met with Aden, he said there are about 30 students at Catholic Community Services who need educational assistance. Chandler has made it her goal to help

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C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7 these refugee students, and has been doing so through her own campaign called Ship Shoes 4 Refugees. This campaign calls out celebrities via social media, asking them to sign a pair of their shoes and ship them to Chandler. The shoes are then auctioned on eBay for four days. The first auction begins April 4, and all proceeds go toward helping these youths get a proper education.

Chandler immediately started sharing this message on her own social media channels, and started reaching out to different head coaches, athletic directors and athletes themselves. She even started a website dedicated to this cause, and produced a short video on how people can help. “What if you were in their shoes?” Chandler said, quoting the campaign’s tagline. “What

For every $100 raised, Catholic Community Services can offer afterschool programming to a refugee student. With $500 Catholic Community Services can take 30 refugee students on a field trip that will help with their education.

would you want? You would want support.”

other Jazz players and help spread the word.”

Chandler said it’s easy for everyone to participate.

Since then, Chandler has received shoes from Jazz players Gordon Hayward and Rodney Hood, BYU athletic director and former football player Tom Holmoe, the Real Salt Lake players, actor Ben Stiller and many others.

Here is how you can help: 1. Post a picture of yourself via social media holding up the number four with your fingers. Use the hashtag #shipshoes4refugees. Invite your friends to post, too. 2. Call out one or more of your favorite celebrities via social media, and ask them to support refugees and to “sign, ship and post” a pair of their shoes. 3. Bid on a pair of shoes, or make a donation at shipshoes4refugees.com. Every donation helps. Chandler received the first pair of shoes signed by Thurl Bailey, retired NBA player and ambassador to Utah refugees. “We had lunch with Thurl, and he just happened to have a pair of shoes in his car that he signed for us,” David said. “He said he would talk to

Chandler doesn’t plan on stopping anytime soon. She continues to reach out to different sources and make new connections. She also sends out hand-written letters to head coaches of various professional sports teams. Chandler encourages people to turn outward and look for opportunities to make a difference. “I’m just one person,” she said. “You never know what kind of impact you will make.” Learn more about #shipshoes4refugees on her Facebook page or visit her website shipshoes4refugees.com

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V i s i o n P r o b l e m s Can Look Like Learning Difficulties Michael Cole, OD Child and Family EyeCare Center

When children continue to struggle with reading and learning despite all best efforts to help them, it can be very difficult to figure out what is needed. Is it a learning disability? Attention disorder? Or is it a vision problem? As a parent, how can you tell the difference? A lot of people mistakenly assume that if their child can see things far away that they can see fine up close. Unfortunately most of the children who have eye coordination and eye movement disorders can see fine when looking at things in the distance. In addition, most vision screenings only test for how well a child can see the letters on the eye chart from a distance of 20 feet away. When a vision problem is at the root of a child’s learning struggles, the signs are easy to see if you know what to look for. Children don’t know how they are supposed to see, so the only way they can tell you they have a problem is through their behavior. Therefore you need to know the various signs to watch for. For example, does your child: • Avoid reading • Prefer to be read to • Turn his or her head at an angle when reading • Have more trouble comprehending what is read the longer he or she reads • Read a paragraph out loud but not remember what was read • Have a short attention span when reading or doing schoolwork While learning disability websites list a variety of accommodations that can help children with Visual Information Processing Disorders, it’s important for parents to understand that these

are signs that a correctable vision problem is playing a role in their child’s learning challenges. It is important to understand that our eyes take in visual information, then send it to the brain where it is processed. If the information sent to the brain is faulty, it can make learning very difficult. For example, eye coordination problems can make it look like the words are moving on the page, or appear double or blurry. When children have difficulty reading and also reverse letters and numbers a lot, parents often think their child has dyslexia. Typically children who have dyslexia can pass most vision screenings because they can see the letters on the eye chart just fine. According to the College of Optometrists in Vision Development, in their paper on Vision and Dyslexia, “... a substantial number of individuals with dyslexia have other visual problems. These problems may include inadequate development of function in the visual system, associated pathways,

and brain.” In addition, research has shown that more than 75 percent of reading-disabled children have visual abnormalities. Research also shows that optometric vision therapy is effective at resolving a variety of vision disorders that interfere with reading and learning; specifically eye movement (tracking), eye teaming (eye coordination), visual motor skills, etc. So what should a parent do when a child continues to struggle with reading? According to the Learning Disabilities Association of America, “Be especially certain to have eyes and ears checked for correctable vision and hearing problems.” When you have your child’s vision checked, make sure you see a developmental optometrist to make sure all the visual skills critical to reading and learning are evaluated. To find a developmental optometrist near you visit the website for the College of Optometrists in Vision Development, covd.org.

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THE DANGERS OF PRESCRIPTION DRUG ABUSE Joshua Timothy, community services liaison Cache County Sheriff’s Office

Opioid drug abuse has escalated a lot over the past few years with Utah having the seventh highest drug overdose rate in the nation. In a recent informational event hosted by the Cache County Sheriff’s Office and Generation Rx from the University of Utah, we talked about the dangers of opioids. Wilson Pace, a third-year pharmacy student for the University of Utah, mentioned how there are more deaths by prescription drug overdoses than drugs like heroin and cocaine. Some people believe that prescription painkillers are safe to use anytime they want because their doctor prescribed them, but that is far from true. Opioids are very addictive and as your body learns to process the opioids, they become less effective. This causes people to need to take more to have the same effect, which often leads to an opioid overdose. Opioids also suppress the part of the brain that controls breathing. When someone overdoses on opioids, their breathing becomes very shallow, or stops completely. There is an antidote to reverse the effects of opioids called Naloxone. Recently, Naloxone became widely available at local pharmacies, many of which do not require a prescription from a doctor. Naloxone is very easy and safe to use, and can save someone’s life if they have overdosed. It has no effect on someone that does not have opioids in their system. When you are unsure whether someone has overdosed, administer Naloxone to be safe. They will still require medical attention as the Naloxone wears off, so please call 911 for help. Often times, people will save their leftover prescriptions in case they ever need to use them again. This is especially dangerous with opioids

for two different reasons. Children and teenagers could access the medication and easily become addicted or accidentally overdose. The other reason is that the next time you have a backache or some other kind of pain, you will be tempted to take your prescription painkiller, which could lead to an addiction. Abusing prescription painkillers is very serious.  Most heroin addicts start by abusing prescription drugs. Please properly dispose of unused prescription medications to help minimize the risk. There are prescription drop-off boxes in the lobby of the Cache County Sheriff’s Office, Logan City Police Department

and at the Hyrum City offices to dispose of your unused medications. Visit cachevalleyfamilymagazine.com to see a list of local pharmacies that carry Naloxone.

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Why Teach Children to Sew? Kris Thurgood, owner My Girlfriend’s Quilt Shoppe

“Mom, Mom! Look what I made!” Isn’t that the excitement parents love to hear coming from their children’s voices? This is the thrill that comes from our little “sewists” at My Girlfriend’s Quilt Shoppe each day. When we think of life skills we want our children to learn as they get older, sewing may not be at the

top of the list. However, I believe that it helps spark creativity and helps kids develop practical handmade skills they can use throughout their lives. It’s a gift worth giving as it instills confidence in their ability to imagine through their own creative hand. Problem solving, perseverance, patience, coordination and critical thinking are added benefits.

One question I’m asked often is, “What is the best age to let my child begin sewing?” My answer is “Teaching children to sew can begin at any age.” Children under the age 5 should not run a machine by themselves, but you can definitely be at their side to help them learn how a sewing machine works. Before you begin, teach them to hand sew. This skill will help them learn how fabric goes together, what a seam looks like, how to fix mistakes and improve their hand-eye coordination. Once your child is ready to sit at a machine, I suggest you control the foot pedal while allowing him or her to control the fabric. This will help you stop the machine before their little hands get into the path of the needle. Once your child feels comfortable controlling the fabric, teach them how

the pedal works. Look for a sewing machine where the speed of the machine can be controlled. Teach your child how to thread a needle and how to wind a bobbin. Teach him or her the basic stitches of a machine, including a forward straight stitch, a back stitch and even a zigzag stitch. Find sewing classes in the community through your local quilt shop or 4H group. Taking classes together can be a lot of fun. The key to teaching a child to sew is to be patient. Allow your child to make mistakes and learn from them, but also make sure to teach them the proper techniques along the way. If you let them do it themselves, they will have loads of fun and will be proud of their accomplishments.

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THE BUSY-NESS OF LIFE: Families Find a Balance That Works for Them Emily Buckley, editor-in-chief

Over-scheduling is a hot topic in parenting circles. “Are my kids doing too much? “Are we providing them with the best opportunities.” “What is our priority?” These are questions many parents wrestle with, but in the end, families have to strike their own balance. Still, one thing is for sure: Every family is different.

placement courses at school and is actively involved with her church youth group. Gracie, 14, is a freshmen at North Cache, a member of the Sky View drill team, a studio dancer, runs track, is an honor student and is also involved with her church youth group.

The Castillo family of Smithfield shared insight into their family’s schedule, but Amy was quick to say that what works for them doesn’t work for everyone. “We are far from perfect,” Amy said. “But we attack every day and do our best to make the most out of life.”

The younger two children in the family are also involved. Max, 10, plays whatever sport is in season. He enjoys competitive basketball, club baseball and football, studies piano, is enrolled in a Portuguese immersion program at his elementary school and is an active Cub Scout.

Wes and Amy Castillo are the parents of four children. Their oldest daughter, Izzie, 17, is a junior at Sky View High School and a cheerleader. She works part time as a bagger at Lee’s Marketplace, takes advanced

Ava, 8, is also studying Portuguese at school, is learning to play piano and enjoys playing recreational basketball and coach-pitch baseball, dancing and tumbling. As her mom puts it, “She is still trying to find her ‘thing.’”

No doubt about it, like most families, the Castillos are busy. Wes recently graduated from nursing school and works as a nurse on the Transitional Care Unit at Logan Regional Hospital, and does pediatric home health care

JUGGLING IT ALL

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Are your kids involved in many extra curricular activities? Here are some simple suggestions from kidshealth.org to help ensure your kids thrive, don’t get burned out and that the whole family has an enjoyable experience: • Agree on ground rules ahead of time. For example, plan on kids playing one sport per season or limit activities to two afternoons or evenings during the school week. • Know how much time is required. For example, will there be time to practice between lessons? Does your child realize that soccer practice is twice a week, right after school until dinnertime? Then there’s the weekly game, too. Will homework suffer? • Keep a calendar to stay organized. Display it on the refrigerator or other prominent spot so that everyone can stay up to date. • Even if kids sign up for the season, let them miss one or two sessions. Sometimes taking the opportunity to hang out on a beautiful day is more important than going to one more activity, even if you’ve already paid for it. • Try to carpool with other parents to make life easier. • Try to balance activities for all of your kids. It hardly seems fair to spend time and energy carting one kid to activities, leaving little time for another. • Create family time. Plan a few dinners each week when everyone can be home at the same time — even if it means eating a little later. Schedule family fun time, too, whether it’s playing a board game or going on bike ride or hike. • Set priorities. School should come first. If kids have a hard time keeping up academically, they may need to drop an activity. • Know when to say “no.” If your child is already doing a lot, but really wants to take on another activity, discuss what other activity or activities need to be dropped to make room for the new one. • Remember the importance of downtime. Everyone needs a chance to relax, reflect on the day or just do nothing.

for Access Home Health Care. Amy is a full-time tax accountant at Grover & Canfield, PLLC. “Our hobbies are supporting our kids,” Amy said. “Wes coaches every team he can. When our older daughters began playing, he quit playing and became the coach. It wasn’t about him anymore. There is nothing we’d rather be doing than watching our kids do something they love.” So how do they manage it all? Amy says prioritizing and balance. “School has to be a priority. When grades start slipping extra curricular activities have to be slimmed down,” she said. “We also don’t take a lot of vacations, rather we spend time together supporting each other’s activities. I expect my kids to attend each other’s games and performances — that is a big deal to me, and it is my favorite thing to see them cheering each other on.” Another priority for the Castillos is family dinner. “It doesn’t always happen, but we really make an effort to sit around the table together as often as possible, even if it is for a quick grilled cheese sandwich, and talk about what is going on in each of our lives and also plan for the next day,” Amy said. “This is where our best conversations take place.” Finding time to recreate as a family, outside of organized extra curricular activities, is also important to Wes and Amy. They enjoy skiing, riding

bikes, hiking, playing with their dogs in the mountains and camping whenever they can find time. As a family they are avid Aggie, Ute and Sky View Bob Cat fans, but Amy admits that some of her favorite moments involve simply turning music on and having a dance party at home in their kitchen. Amy says she “thrives on busy” and that she enjoys the chaos of this season of her life. “For me, I realize this time is short and someday [our kids] will be grown and gone. Then, I will miss this busy time.” Another secret to Amy and Wes’ successful juggling act: letting some things go. “My house is not always clean, and it sure helps to have a daughter who can help drive now,” Amy said. Amy explained that there are both challenges and benefits to being a working mom, just as there are for stay at home moms. “It is best not to compare, and find what works for our own families,” Amy said. “We see a lot of benefits from their activities,” Amy said. “Our kids are learning to be team players, to work hard for their goals and even sometimes about losing.” But she said the most important thing to her, as a mother, is to raise children who are kind. “Every day when my kids walk out the door I remind them to be kind and to look for someone they can help. They are good kids.”

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T H E P OW E R O F 1 0 + “The library website has been

hacked!” My week started off with a little more drama than usual as I tried to figure out why our web address, as well as 17 other libraries’ websites, had been targeted by hackers. My quick and dirty efforts to get a new website up revealed why a library is a target. I call it The Power of 10+. Collections may be a prerequisite for a library, but good reads alone are not enough to make a library excellent. The Power of 10+ simply means that a library offers more than 10 reasons for people to visit. We have great libraries in Cache Valley that easily offer The Power of 10+, which became obvious as I worked on our website. Here are some great things happening at libraries in Cache Valley: 1. Fantastic collections. You can’t walk into a library without finding something that merits your reading attention. Where else can you find something to read for learning, entertainment or guilty pleasure? If the library doesn’t have what you want, then simply request it. 2. Engaging story times. There are Spanish language story times, creative play story times and even special guest readers like Cinderella from the Cache Valley Civic Ballet.  3. Coding Clubs. These offer learning opportunities for kids, teens and adults ranging from basic ideas to complex web development.  4. iPad and technology training for seniors are offered at several of our local libraries.  5. Free fitness classes. Offered several times each week at the North Logan Library, mothers can come work out while their toddlers enjoy a craft.  6. Summer reading programs. These help bridge the learning gap between school years as well as offer numerous fun things to keep kids busy and learning.  7. Public use computers, free wifi and open study/work space. It can be hard to get everything done at home; many people use the library simply as a place to get things accomplished.  8. At any public library, you’ll find people there simply to read the morning paper, see familiar faces and exchange pleasantries.  9. Several libraries have MakerSpaces for creative projects. There are so many creative people in Cache Valley using libraries for fascinating projects.

10. Farmer’s Markets and community programs bring people together. People of different ages and different walks of life come together and have conversations in ways that no other public institution can facilitate.

A good public library is about creating the greater capacity to self-organize in our

Adam Winger, director North Logan City Library

community — to pilot our own destiny, to express outrage, solidarity or celebration, to exchange and innovate and incubate new ideas, and yes, to check out books. When communities come together to shape their public libraries, these commons can become a platform to explore, enrich and engage.

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SEND YOURSELF SOME FUN: The Skinny on Subscription Boxes Whether you’re a new mom, a beauty junkie, a travel fanatic, a foodie or a book lover, chances are there’s a subscription box service out there to scratch your itch. Subscription boxes are a fast-growing trend where companies curate and send everything from prepackaged dinner ingredients to baubles or shoes straight to your doorstep. To personalize it, most companies require new users to complete a profile survey to determine their personal styles or tastes. Some surveys can be completed in a minute or two; others are as in-depth as college applications. Once your profile is complete, you’ll receive boxes in the mail with specialty products picked just for you. The boxes range from $10 per month to about $100. Here are our favorites:

FOR MOM

Fabfitfun: This box features full-size products from well-known brands including beauty products like nail polish, lip-gloss and shampoo and lifestyle favorites like candles, workout DVDs, granola bars, scarves and even umbrellas. Frequency and fees: $50 for one box; $180 for an annual subscription of four boxes. Try the World: For the foodies, this is a fun combination of snacks, drinks and ingredients so you can truly “discover the world” through your tastebuds. Frequency and fees: $19-$40, depending on preferences. Woven Pear: If you like fun socks, you will love these high-quality, hand-dyed, and comfortable ones. Frequency and fees: You can buy them one pair at a time ($15 or you can join their subscription services and get three seasonal pairs shipped to you each month or every other month (and save half off or more, depending on how long you commit to); free shipping. Ipsy: A a monthly beauty and makeup subscription box that contains full-size or deluxe-sized products, plus a cute makeup bag. Frequency and fees: $10 a month; free shipping.

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FOR KIDS

Kiwi Crate: This box is great for creative kids. They are monthly themed boxes filled with experiments, projects and games, packed to be age appropriate. Frequency and fees: $60 for three months, $110 for six months, and $205 for 12 months; free shipping. KidStir: This box is designed to help kids make a happy and healthy food connection with a monthly cooking kit including recipes, tools and fun food-related activities for kids to learn from and create with adult supervision. Frequency and fees: $15.95 per month or $12.95 per month with an annual commitment. Bookzle: It is a book club for kids, with added support for parents. This monthly subscription box is personalized for your child according to age (down to the month), and includes books, a parent guide, a goal chart and a gift for reaching those goals. Frequency and fees: Can buy just one or join for $15$40, depending on preferences.

We’ve listed just a few of the more than 600 subscription boxes available in the United States. Give it a try; who doesn’t love to get a package in the mail?

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Alliance for Youth Program Benefits Cache Valley Students Dallon Smith, public information office Cache County School District

From choir clubs to robotics clubs to tutoring, after-school programs make a difference in the lives of students in Cache Valley. These programs allow students to enhance their education by getting involved with activities that interest them, which helps them focus on their college and career goals. Almost 25 years ago, educators and community members recognized the need for quality after-school programs for Cache Valley students. The Alliance for Youth program was established to fill that need by pooling local expertise and resources. Over the years, Alliance for Youth has formed partnerships between the Cache County School District, Logan City School District, Logan City Parks and Recreation, Cache County 4-H, USU America Reads, the Logan Family Information Center and the Bear River Health Department. Each organization provides resources according to its own unique focus that offers programs, curriculum materials, training, workers and volunteers, supplies and even family support. Together, these organizations form a collaborative effort that creates opportunities for students. Todd Milovich, an Education Outreach coordinator at USU, has contributed substantially to the success of these programs. Because of his efforts, every school in Cache County School District has USU students volunteering in their after-school programs. “The Alliance for Youth program allows the community organizations that are involved to work together to provide the best possible programs for our kids,” Todd said. “It benefits everyone to have these working relationships.”

In the Cache County School District, after-school programs are known as REACH (Recreation, Education, Arts, Character and Health). REACH programs emphasize academics with additional classes that provide enrichment opportunities. These after-school offerings are intended to give students a safe place to go after school to extend their learning. Jeanne Nielsen, Cache County School District’s REACH coordinator, is a strong advocate. She said, “REACH after-school programs are high-quality programs facilitated by teachers and school employees, so homework support and tutoring is an extension of what students are learning during the day.” Jeanne continued, “Our site coordinators are teachers who care about the success of students and work extra hours to ensure that students get the help they need.”   Currently, REACH programs are offered at Lewiston, Park, Nibley, Lincoln, Sunrise and Canyon elementary schools and White Pine, Cedar Ridge, Spring Creek and South Cache middle schools. Parents are invited to check with these schools regarding the activities available.

Governor Gary Herbert recently shared a personalized video recognizing the after-school programs in Cache Valley. He talked about how vital these programs are to the lives of many students. Here are his top nine reasons to celebrate after-school programs in Cache Valley: 1. After-school programs provide a safe place for students to be while their parents may be working. 2. Students can receive one-on-one tutoring in schoolwork that they might be struggling with. 3. Parents can have confidence that their children are having extra learning opportunities they can’t get in the regular school day. 4. Teachers can provide hands-on learning projects that help expand student learning. 5. Students get to play games that incorporate music, arts and physical activity. 6. After-school programs provide opportunities to build self-esteem and practice social skills. 7. After-school programs are great places to have Maker Movement Clubs where students build and create things with technology. 8. Students can have extra learning time with STEM projects. 9. They have great snacks and they’re fun for all ages!

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Logan School District Introduces I N N O V A T I O N S to Support Individual Progress Frank Schofield, superintendent Logan City School District

All children are different. This concept, readily understood by parents, may sound simplistic, and on some level, it probably is. However, when we begin to examine all that those differences include, it becomes a much more complex idea. Children grow and develop at different rates, whether we consider their physical, emotional, social or intellectual development. Although we often cling to the idea of “average” progress in children, those who interact closely with children understand that there is no such thing as an “average” child, but rather each child progresses at their own rate, and has individual needs and strengths. In the Logan City School District we strive to provide the variety of supports necessary to allow all students to progress according to their individual needs. One initiative

we are excited about is our Logan High School Innovations Program. The Innovations Program provides a blend of digital and face-to-face learning opportunities for students, guided by teachers acting as mentors. Students will be able to progress through the required curriculum at their own pace, with their ability to move forward determined not by the number of assignments completed, but by the level of mastery achieved. As students work with faculty mentors to create a personalized learning plan they have the option to create more openings in their schedule, which will allow them to pursue their individualized interests, whether that includes more advanced placement classes, increased opportunities to complete technical coursework through career and technical education classes or Bridgerland Applied Technology College or more experiences with the fine arts. The Innovations Program provides students the flexibility and support they need to take more control over their own learning, chart a personalized course for learning and develop the attitudes, behaviors and skills that will allow them to achieve success beyond high school. This program will begin at the beginning of the 2017-2018 school year. Any interested students, including incoming ninth-graders, are encouraged to contact the counseling department or the main office at Logan High for more information. Personalized learning experiences allow each child to grow at the pace that matches their individual needs and interests. The Logan High Innovations Program is just one of the ways we strive to provide that personalization across our district, and we believe that personalization is essential to achieving our district mission of “ensuring all students leave our schools ready to create a positive future for themselves and their community.”

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NEW WOMEN’S ORGANIZATION HOPES TO CHANGE THE WORLD WITH $ 1 A D A Y Alissa Groll, governing board member 100 Women Who Care

A new charitable organization for women is making its way to Cache Valley this spring. Six North Logan women, Emily Gehring, Alissa Groll, Amy Jenson, Brianne Whittaker, Lisa Blau and Jody Porter, are taking inspiration from the national 100 Who Care Foundation and aim to encourage women to contribute just over a dollar a day to charities with local ties. The model for giving is simple. Members agree to contribute $100 each quarter. The group comes together four times a year to pick one worthy charity with local ties. Meetings are designed to last one hour. The organization with the most votes walks away with a $100 dollar contribution from each woman, providing $10,000 to a cause, if the group meets its goal of 100 members. The group takes its inspiration from LDS church leader M. Russell Ballard who explained that

a single honeybee’s contribution of honey to its hive over its lifespan is a mere one-twelfth of one teaspoon. Yet, a hive produces somewhere around a 100 pounds of honey in a year. He said that, “Great things are brought about and burdens are lightened through the efforts of many hands anxiously engaged in a good cause.” The idea is that when a group combines efforts, they can produce something substantial. This organization is a way for women to work together and make a difference, even while balancing other duties and obligations.

world, some including men and children as members. Dunigan, a real estate agent who called friends to address a single issue that grew to a national movement, died of cancer in 2014. She had sought to buy cribs for lowincome new mothers. She raised the needed $10,000 so effortlessly that she continued calling her friends together each quarter for new projects, according to a history on the website of the alliance for 100 Women Who Care chapters.

All funds collected go directly to the nominated charities since 100 Women Who Care has no overhead.

One local founder, Amy Jensen, cited a quote from Richard L. Evans, who said, “We can’t do everything for everyone everywhere, but we can do something for someone somewhere.”

The organization was created in Jackson, Michigan in 2006 by Karen Dunigan, and has grown to more than 350 local chapters around the

Another local founder, Emily Gehring, invites all who are interested to join. “We would love to have you join us in this effort,” she

said. “As a combined group in Cache Valley we can give back in ways that truly make a significant change for good.”

Visit 100cachevalley womenwhocare.com for more information about the group or to learn how to become a member.

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7 WAYS TO H E LP A CO L ICK Y B A BY Brett Murdock, DC Murdock Family Chiropractic

Caring for a child with colic can be frustrating since nobody is sure what causes it. Although treating colic can be tough, there are some ways to get relief. Here are a few ideas that may help your baby get a better night’s sleep. 1. Eliminate the trouble foods. Many new moms aren’t aware that the foods they eat can alter their breastmilk. Avoid the foods like caffeine, lentils/beans, chocolate, broccoli and cow’s milk that can irritate your baby’s stomach. 2. Massage the tummy. When your baby’s stomach is full of gas, a gentle massage can help bring relief and aid in releasing trapped gas. With your baby lying on his or her back, gently massage in a circular motion from the right thigh, around the naval and down to the top of the left thigh. Repeat this a few times. 3. Allow enough time for feeding. Being the parent to a newborn

comes with a lot of responsibilities, and it can be easy to rush feedings. Take enough time to allow your baby to fully eat, burp and digest. I recommend burping any time your child stops feeding to take a rest. 4. Cultivate healthy gut bacteria. Research shows that acquiring a healthy microbiome in the stomach can help those suffering from many childhood health issues, including colic. Try supplementing mom and baby’s diets with a probiotic. 5. Correct breastfeeding technique. A proper latch can mean the difference between your baby getting milk or swallowing a mouthful of air. If you feel that your baby may not be feeding as he or she should, or that the two of you are struggling with feeding in general, reach out to a lactation consultant to help with technique. 6. Get chiropractic care. Many parents are now seeking chiropractic care as a way to help their colicky

babies. Research shows that infants suffering from colic reduced crying times by half after receiving chiropractic care. Ensuring that your child’s spine and nervous system are functioning at their best is an essential part in your child’s development. An experienced pediatric chiropractor can help your child start life off on the right foot. 7. Ask for help. Having a child with colic can be trying for any parent. The constant crying often makes it difficult to bond. Remember to reach out to friends or family for support if you feel like you need a break. Your child needs you at your best, and sometimes that means stepping away for a few moments. Most importantly, trust your gut. If, for any reason, you feel like something isn’t right with your baby, don’t hesitate to ask for help or make an appointment with your child’s pediatrician.

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A Good Defense is the Best Offense for a Beautiful Lawn Craig Aston, senior lecturer at USU and co-owner of A&D Landscaping

Lots of nitrogen fertilizer in the spring may make a lawn green and beautiful, but may not be best for the lawn in the long run. I’m not suggesting that nitrogen fertilizer is not good for your lawn. It is by far the most important nutrient for turf. But, when used too heavily in the spring, or when used as the only management tool, it may result in a weak lawn during the summer. I’ll explain some basics about putting your lawn on the defensive by making and keeping it healthy and vigorous.

way to fertilize is to evenly distribute the nitrogen throughout the growing season. A commonly recommended fertilizer program would be to apply fertilizer in early Spring (1 to 1.5 lbs around April 15), early summer (.5-1 lbs mid-June), late summer (1 lb around Labor Day) and late fall (1-1.5 lbs mid-October). If you don’t know how to figure those rates then just use a good 4-bag fertilizer program (which most garden centers provide), and it will probably give you similar rates that will uniformly feed your lawn.

When a lawn is thriving, most pests and stress can’t. For example, a thick healthy lawn, mowed at the correct height and watered properly will keep most weeds from germinating and help the turf to out compete with those that are already there. There are three basic principles, or rules, to follow to keep your lawn healthy, strong and defensive.

Second, water properly. While it is true that lawns require a lot of water, many lawns are actually over-watered. It’s not uncommon to see lawns with the sprinklers coming on every day or every other day. While this may keep the lawn looking pretty good, it actually makes the lawn weaker.

First, fertilize properly. Most coolseason lawns need between three and four pounds of total nitrogen per 1,000 square feet each year. It is best to apply that fertilizer throughout the season, not just in a big, heavy dose in the spring. Although this may make the lawn look great for several weeks, it will weaken the root system and make the lawn quite weak during the heat of the summer when pests and weeds are attacking. The best

The best way to water your lawn is deeply and less frequently. For example, the USU Extension service recommends applying about two inches of water per week during the hottest part of the summer, and using less than that in spring and fall. It is best apply about one inch of water every three to four days, not daily. This drives the water deeper into the soil (about 6 to 8 inches), encouraging deeper root growth and allows the lawn to dry out a little between

waterings, which helps reduce some insect pests. A deeply rooted lawn tolerates the heat better and can fight-off pests and other stresses more effectively. Third, mow properly. Kentucky Blue grass, which is the most common grass in the intermountain area, prefers to be mowed at a height of about 2.5 inches. This may not look quite as manicured as a tightly mowed lawn, but it is better and more healthy for the lawn. It allows the lawn to be thicker, stronger, and more resilient, helping the lawn to fight off weeds and pests more effectively. Also, mow your lawn frequently so that you are never removing more than about 1/3 of the total blade, or height of the grass, with each mowing. Therefore, you should mow your lawn when it is about 3.5 inches tall. If you wait until it is taller you will remove an unhealthy amount of the leaf surface, stressing and weakening the lawn significantly. If you properly fertilize, water, and mow your lawn it will be on the offensive in defending itself from weeds, pests, and stress. It will have a thicker, more healthy, crown which can prevent weed growth. It will have deeper healthier roots which can get by with less water while tolerating heat stress and insect invasions more successfully. And it will be nicer to look at and more enjoyable to be on.

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C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

h ow to g e t t h a t Dave Gordon, DDS Logan Peak Dental

I often hear, “I don’t like my smile. What are my options?” This is a good question, and it’s important to consider all options before jumping into what can be an emotional and financial investment. There are many treatments available that can make your smile a dazzler.

Whitening This is perhaps the cheapest and fastest way to improve your smile. You can either whiten your teeth quickly at your dentist’s office, or more slowly at home. Both ways are effective if your teeth respond to the bleaching agent. Some people have types of discoloration in their teeth, so they won’t get whiter no matter what they try. The only products that truly whiten teeth have hydrogen peroxide or carbamide peroxide as their active ingredient. So called “whitening” toothpastes typically do not have these ingredients, and make their claims on the toothpastes ability to remove surface stains from foods such as marinara sauce, coffee, tea and cola drinks.

perfect smile

noticeable than conventional braces, such as Invisalign. If Invisalign isn’t an option for you, it’s still important to consider the long-term consequences of permanently altering a tooth versus the short-term inconvenience of wearing braces. It’s always a good idea to consult an orthodontist before making a final decision.

Veneers This is the most common thing patients ask about. A veneer is, just as the name implies, a false front to a tooth. Your dentist will remove a small amount of enamel from the front of the tooth, then a dental lab makes a thin piece of porcelain to fit in its place. The good thing about veneers is that you get to keep most of your tooth structure intact; the bad

thing is that they rely on just glue to hold themselves in place. Even the “best” tooth with the “best” veneer performed by the “best” dentist is susceptible to coming off. If this happens, you’ll have to see a dentist.

Crowns These are like veneers except they extend around the back of the tooth, allowing them to hold onto the tooth a lot better. Crowns can fix the shape, size and color of your teeth while providing a predictable, long lasting, worry-free smile. The cost of altering your smile can range from a few hundred dollars to a few thousand, but the potential outcomes can completely change your life for the better.

Orthodontics Consider this first before seeking treatments that will alter the shape of the teeth. I know having braces as an adult isn’t “cool,” but there are options available that are less

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C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

N AT U R E D O E S N O T H U R R Y The other day my husband and I went to eat at a Chinese restaurant. I couldn’t wait to finish my meal and get a fortune cookie. There are surely better desserts, but I am always excited about them. The fortune in my cookie that day was not much of a fortune, but rather a statement. Still, it resonated with me. It said, “Nature does not hurry, yet everything is accomplished.”

yet urry, hed oes not h s ure d g is accompli t a n ythin ever

Lately, my life has felt like a constant state of busy, rushing, running late, over-scheduling and feeling behind (which comes with a heaping side of mom guilt). So thinking that nature doesn’t hurry, it doesn’t rush and everything manages to finish in its own time, and in the most beautiful way, stuck with me. I couldn’t help but wonder if all the “rushing” was making me miss out on the beauty of life. Now, I’m not saying that you should take things out of your life to be “less busy,” but if something doesn’t bring you joy then, yes, kick it to the curb. If your life is full of things you love, keep doing them. But, slow down your mind. Be there in the moment. Try not to worry when you hit all the red lights and you’re running late. Try not to think of the next item on your list

when you’re still working on the task at hand. Try to enjoy the time in the car, talking to your kids or listening to your favorite song. I have noticed that slowing down my mind and being present in each moment helps me feel less busy and helps me to notice the little things. At the end of the day, you will most likely have done everything you HAD to do and tomorrow is new day full of new possibilities. I encourage you to stop seeing your life as a list of tasks to cross off and focus on the opportunities you have to find more beauty, meaning and purpose in your life.

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XOXO,

Breanne

C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

MAKE EASTER GRAND WHILE KEEPING IT

Tim Rigby, marketing director Lee’s Marketplace

Making your Easter celebration memorable can take a lot of work. Between the different festivities, including the family meal, a lot of work can fall onto one person. Here are a few ideas to keep the celebrations fresh, fun and simple all weekend long. Spend time enjoying each other’s company participating in family

activities like: • Lawn games: Venture beyond the traditional Easter egg hunt and create a series of lawn games that your family can play together. Maybe you could have a family relay race while balancing an egg on a spoon, “hop” like a bunny in a sack race across the yard or even do a hard boiled egg toss (similar to a water balloon toss). • Family outing: Take

advantage of your time together by doing something as a family. You could attend Easter service or have a picnic. • Easter egg hunt: It wouldn’t be Easter without an egg hunt. Gather the children inside for a snack while you sneak outside to hide eggs. It can be fun to put coins or homemade coupon cards (for a day off chores or an ice cream date with dad) inside of

plastic eggs along with the candy. If you aren’t up for planning your own, you can attend one of the many local egg hunts including the Lee’s Marketplace “Hoppin’ Down the Bunny Trail” on Saturday, April 15 from 11 a.m. to 2 p.m. Some of the best family memories are made in the kitchen preparing a holiday meal and around the dining table enjoying it, but that

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C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7 doesn’t mean it needs to be complicated. Here are a few time- and money-saving tips from the local food and grocery experts at Lee’s Marketplace: • Shop the sales. Lee’s offers special Holiday

Hams a couple weeks prior to Easter and between Thanksgiving and Christmas. These fancy hams are sure to make easy work of your holiday meal prep. • Plan ahead. Many people make recipes for holiday

meals that they don’t prepare any other time of year. Many of these call for ingredients you may not have on hand. Check your refrigerator and pantry ahead of time to ensure you have enough butter, eggs, flour, sugar, spices and seasonings. • Special order. The bakery, deli and meat departments at Lee’s can help you prepare the perfect feast for your family. Consider minimizing your meal preparation and ordering a ready-to-serve dinner from the deli. Services like seasoning, custom cutting and slicing your meats come at no extra charge, so plan ahead and special

order all or part of your meal to get just what you want. You can also special order dinner rolls, pies or other goodies from the bakery. • Give up some of the work. Pick up freshly made cheeseballs from the deli and a box of crackers for an appetizer, or keep a veggie or cheese tray on hand for children or guests to snack on until the main meal. • Avoid the crowd. Grocery shopping can be stressful in a crowded store. Try shopping in the lessbusy morning hours or even have your groceries delivered right to your kitchen, using the delivery service offered by Lee’s Marketplace.

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C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

Photographing Everyday Moments Heather Palmer, owner Heather Palmer Photography

I recently found a priceless photo from eight years ago. My husband and our two oldest boys were sitting next to a big tractor (my oldest son’s favorite thing at the time). Memories of that precious time in my life started flooding my mind. I have always loved taking pictures of my children. Last year, I decided to participate in a 365 project where you take a photo every day for an entire year. It really pushed me to notice the beauty in my everyday life. Birthdays and vacations seem like “natural” times to take photos, but capturing dayto-day moments seemed to be most important. Here are some of my favorite everyday photography tips, so you can start your own photo project, too. 1. Tell your story. I have five little boys. I do my best to capture their moments. The dirty feet, bugs, superheroes and everything else. Embrace your life as it is. Don’t feel like your house and kids need to look perfect for every photo. Find beauty in everyday life. 2. Say “no” to posing, at least some of the time. My kids to love to avoid me when I pull my camera out, unless I let

them continue what they are doing. I would rather have them engrossed in what they are doing than giving me a “fake” smile. I guide the moment and ask them to do things like “Can you make dinosaurs fight?” or “What would his growl sound like?” Sometimes I tell them a joke to get them to laugh, or talk to them to capture real expressions. 3. Have your camera ready. Today, it’s a lot easier to take photos than it used to be. I always have my camera available and close by for when I need it. Don’t be afraid to take a lot of pictures in the same setting, then you can delete those you don’t like later. 4. Get technical. Now that you are noticing your story and keeping your camera nearby, what can you do to make each picture better? Photography is all about light, so find where the best lighting is in your house. Remove anything from the area that would be distracting to your subject. Try changing your prospective and get down to your kids level. Zoom in close to them, then take a step back and get the whole scene. Sometimes little things make a big difference. 5. Print your photos. Kids

love looking at photos of themselves, so don’t forget to print your pictures. I have read that this is the most photographed generation, yet they have the least amount of physical proof. As I look back through my photos, I realize that it’s those everyday memories that are most precious to me. Even if you don’t feel like you could commit to a year of taking photos, consider trying it for a week or a month.

C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

SPORTS INJURY PREVENTION BreeAnn Silcox, coalition coordinator Safe Kids Bear River

Each day, 3,400 children sustain a sports injury severe enough to go to the emergency room. There are, however, many things parents, coaches and athletes can do to help prevent sports-related injuries. Safe Kids Bear River has some strategies for teens, parents and coaches to help keep young athletes safe while playing sports. • Set the ground rules at the beginning of the season. Coaches meet with parents and athletes before the season to

agree on the team’s approach to prevent injuries. • Encourage athletes to speak up. Remove injured athletes from play. • Teach athletes ways to prevent injuries. Help your children learn proper techniques for strength training, warm-up exercises and stretching to prevent injuries. • Put an end to rulebreaking. Call fouls that could cause injuries. • Get certified. Learn first

aid, CPR, AED use and injury prevention skills. • Prevent overuse injuries. Encourage athletes to take time off from playing only one sport to prevent overuse injuries, and give

them an opportunity to get stronger and develop skills in another sport. To learn more, call the Bear River Health Department at (435) 792-6500 or visit safekids.org.

C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

10 WAYS TO SUPPORT A NEW MOM Sarah Lyons, contributing writer

Adjusting to having a new baby in the house can be difficult for the whole family. Sleepless nights and a change in routine can leave mom feeling overwhelmed and exhausted. Offering support to a family with a new baby can help them adjust to their new normal. Often, when you ask, a new mom isn’t able to think of the exact way she needs help. Here are some ideas: Stop by the store. Going to the store with newborn and possibly older children for the first time can be a daunting task. Offer to pick up a few things the family needs. This is especially easy if you will be out running errands already. Help around the house. Sweep the floor, fold laundry, vacuum or do dishes. Even a little bit of tidying up can make a big difference. A clean house during a time of transition can bring order to a time that feels chaotic. The new mom may prefer to clean herself, if she does, you could offer to care for the baby and other children while she works on a household project. Let her shower. A new mom may feel she doesn’t have time for basic things like a shower, rest or time to eat a meal. One of the simplest ways to help a new mom is to hold the baby and watch the other children while she eats lunch, enjoys a relaxing shower or takes a short nap. When mom is rested, fed and freshened up, it can really make her feel ready to take on the rest of the day. Help with the older kids. Show support by offering to pick up the older kids, even if it’s just for a couple hours. If you are taking your own children to the park, swing by and pick up her’s for the afternoon. This gets them out of the house and gives mom a break. Driving the kids to

school or activities is also a big help for a family with a new baby. Time alone with baby may be just what mom needs. Ask about her birth story. Giving birth is a huge milestone, an experience no mom will ever forget. Every birth has a story and many times, there aren’t a lot of chances to tell it. Ask about her birth story and listen. Becoming a mom is a joyful, stressful, awe inspiring and life changing experience. Telling the birth story helps women process and embrace this journey. Bring a gift for mom. Many people bring gifts for the baby, but mom is usually the one doing all the work. Bring a snack or treat for mom to enjoy. Other great gifts are ones that pamper mom or make her feel beautiful and comfortable in her postpartum body. Lotion, perfume, a new nightgown or slippers are some good ideas. A delivery of flowers is another great way to bring cheer and make mom feel special. Don’t stay too long. Families with newborns generally like to have company, especially if they help around the house and with older

kids. However, don’t overstay your welcome. New parents tire easily. Visit the family, bring a meal and help out but watch for clues as to when the family would like some alone time. Take her somewhere. Mom may not be able to drive for a few weeks after birth. Offer to take her on errands or just out for coffee. Being able to get out of the house can do wonders for someone’s attitude. Don’t give advice. An important tip for anyone chatting with a new mom is to listen but don’t give advice unless you are asked. It can be frustrating and overwhelming to get unsolicited advice from everyone she bumps into. It’s important to ask mom what would help her. Would she prefer to have help with housework? Would she like you to hold the baby while she gets some things done? Some moms would prefer to have someone to chat with for awhile and some moms may want to get out of the house for a bit. Offer several options and see what sounds most appealing to the new mom. Any offer to help is always appreciated by a family adjusting to having a new baby in the house.

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When Good Isn’t Good Enough: How is Your Customer Service? Bryan Buckley, contributing writer

As a business consultant, I travel across the country. Each place I visit leaves an impression on me. I would like to share an experience I had while traveling to New Orleans a few years ago, after Hurricane Katrina had ripped through the city. I was there to meet with some small businesses that were experiencing some of the roughest times in their history. As I came off the plane and walked through the airport, I noticed a sign that said, in large bold letters, “Recover, Rebuild, Rebirth.” It caught my eye, and the message resonated with me throughout the visit. While in New Orleans, I learned a word that is common in their culture: lagniappe. It is a French word that means “a little something extra.” To apply the word, one provides more than what is expected or promised.

It is a tradition in Louisiana and other southern areas. How can you apply lagniappe in your professional or even personal life? You may be familiar with a baker’s dozen. If you order a baker’s dozen of doughnuts, you will get 13 although you only paid for 12. That little extra makes you feel pretty good. Two other examples of lagniappe: • See’s Candy: When you walk into their store they offer you a free sample of chocolate, often enticing you to purchase more. • Great Harvest: When you enter, they offer you a slice of fresh-baked bread. Often, you will buy even more bread. These companies understand the correlation between exceptional

customer service and business success. Studies show that customers are 46 percent more likely to stay loyal to your company or brand when they receive a “little something extra,” compared to those who receive just exactly what they paid for. I’ve taught dozens of small businesses to apply this principle to their customer service model and they have seen great results. Don’t own a business? The same idea can be applied to your personal life. Go the extra mile, give a little more. Whether it is with your family or others, I am confident the results will be positive. Consider applying the principle of lagniappe to take your professional and personal relationships to the next level.

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N E I G H B O R H O O D S B E N E F I T from H I G H L E V E L S of H O W E O W N E R S H I P Emily Merkley, association executive Cache-Rich Association of REALTORSÂŽ

For countless years, homeownership has been a large part of the American Dream, and regardless of economic highs and lows, or the fluctuations of the housing market, owning a home has held fast as an ideal that citizens strive to achieve. There is pride in owning a piece of land and a home, and of being part of a neighborhood in a functioning community. This pride is largely manifested in the way homeowners care for their homes. There are key benefits of maintaining the structural quality of a home, and homeowners work tirelessly to ensure the safety, efficiency and functionality of their homes. Homeowners also have a financial interest in the maintenance of a home, and a financial stake in their neighborhood.

consider the effect their home maintenance efforts have on their own investment, as well as on their community. Cache Valley is a prime example of the benefits homeownership brings to a community. Countless residents dotted throughout Cache Valley are visual examples of homeowners striving to maintain the beauty of their homes and the surrounding area, and these efforts set a standard that areas throughout the country strive to achieve and enjoy.

This invested interest is a factor that distinguishes neighborhoods of homeowners from neighborhoods predominantly occupied by rental housing. The surrounding neighborhood influences the value of homes, and statistical research supports the notion that within communities, high levels of homeownership offer increased and even greater home maintenance as homeowners

Save Money on Home Improvement Projects for Spring Spring is just around the corner, and itâ&#x20AC;&#x2122;s time to start thinking about projects that will make your home look and function best. Here are some tips that can help you decide what will have the greatest impact and ideas to help you save money. Pest Control Pests are not just a nuisance, but can cost homeowners time, money and their health. Tip: Look for ways to save by using traps and other pest control substances that are safe for your home and will eliminate the problem before it gets bigger, saving you money down the road. Siding Repair The exterior of your home is what creates curb appeal for your property, but it also functions as a protective exterior barrier for the structure of your home.

Tip: Most external materials can be painted with exterior-purpose paint, so replacing a small section of siding that you can color match to the existing siding will save you lots of money. Gutter Cleaning Gutters carry heavy rainfall and moisture away from your roof and siding that would otherwise cause leaks and water buildup around your home. Throughout the fall and winter, debris such as leaves, dirt and even pine needles can clog your gutters, causing them to overflow. Tip: Look at installing a guard over your gutters to prevent them from clogging. Deck Staining A deck not only functions as additional usable space for your property, but can provide shade to parts of your home, as well as play a pivotal role in the curb appeal of your home. Because most decks are exposed to the elements, they

sustain general wear and tear and need to be maintained to avoid more serious problems down the road. Tip: There are plenty of resources that can help you stain your deck yourself, saving you a significant amount of money on labor costs. Attic Insulation The insulation in your home plays a big factor on the heating and cooling efficiency of your home. Many homes have inadequate insulation that has degraded over time or has been affected by pests. Tip: Insulation has improved over the last few years and has become a superior product of many energy-efficiency companies. Many of these companies now offer multi-layer insulations that not only protect your home, but exceed expectations in controlling and moderating the temperatures inside your home, saving you money each month.

C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

SUMMER 2017 CLASSE Cache Children’s Choir (435) 752-6260

Highpoint Gymnastics (435) 753-7500

cachechildrenschoir.org

sportsacademy.com

SUMMER MUSIC CAMP from June 19 — 23 at the Edith Bowen Laboratory School. For grades 1 through 6. Cost: $50. Limited to 20 children per grade.

Ongoing, year-round TUMBLING AND GYMNASTICS classes for toddlers through competitive teams. Check out our website for a current schedule.

SUMMER MINI MUSIC CAMP from June 26-29 at the Edith Bowen Laboratory School. For children ages 4 to 6. Cost: $45.

Morningside School (435) 753- 1001 morningsidepreschool.com

Cache Valley Civic Ballet (435) 753-3633 opt. 1 cvcballet.org The Cache Valley School of Ballet offers qualified training in CLASSICAL BALLET to community members of all ages and skill levels. Summer semester (5 weeks) for ages 3 and up. Visit cvcballet.org for complete list of classes.

Cache Valley Fun Park (435) 792-4000 cachevalleyfunpark.com/ summer-camp SUMMER CAMPS at the funnest Place in Town! Our camps are the perfect way to beat the summer doldrums! Your kids will experience activities full of fun and learning.

PRIVATE PRESCHOOL AND KINDERGARTEN for children ages 3 to 6. We accept children for Kindergarten who just miss the birthday deadline.

Stokes Nature Center (435) 755-3239 logannature.org/camps Get “stoked” about nature with SNC’s summer camps. We offer hours of outdoor exploration and fun for ages 3 to 14. From ANIMAL OLYMPICS to WILDERNESS SURVIVAL, our camps will get your kids playing and learning in the great outdoors.

C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

ES AND CAMPS GUIDE Dance Illusion danceillusionutah.com We offer four-week SUMMER COURSES, a three-day PRINCESS CAMP (ages 3 to 8), a three-day BALLET INTENSIVE class (ages 5 and up) and a three-day TECHNIQUE INTENSIVE class (ages 5 and up). Classes available for ages 3 to adult. Registration for fall and spring classes begins June 6.

SummeR AR Camp JUNE-AUGUST 2017

Cache Valley Center for the Arts (435) 752-0026 cachearts.org/artcamp

ROCK & ROLL SUMMER MUSIC CAMP (July 10 — 14) Do your kids want to be in a band? Kids will experience different instruments including drums, guitar, piano, tambourine and voice. They will receive individual and group instruction from our amazing music faculty as they rock out to the classics and perform in a concert that all friends and family can enjoy. Junior camps (ages 7 to 11) Senior Camps (ages 12 to 18).

Museum of Anthropology (435) 797-7545 anthromuseum.usu.edu

Immerse your child in a world of art at CACHE ARTS’ SUMMER ART CAMPS. Your camper will plunge into creative, hands-on experiences, including ceramics, cooking, drama, dance, music and more.

FAMILY 1ST SATURDAY events are held each first Saturday of the month. Join us to explore cultures from around the world past and present. Summer camps run June and July.

Logan Music Academy (435) 265-6691

Vocal Performance Camp for Teens

loganmusicacademy.com

vocalperformncecamp.usu.edu

GIRLS JUST WANNA HAVE FUN VOCAL CAMP (June 19 — 23) Girls will sing to her heart’s content learning songs from well-known Broadway, Disney and pop songs, and train with vocal instructor Brianna Craw Krause. Girls will learn healthy vocal technique while having fun and singing songs they love.

Vocal Performance Camp 2017. HOW THE WEST WAS SUNG (ages 12 to 18) held at USU July 31 — August 4 from 10 a.m. to 4:30 p.m. Training in classical voice and musical theater for beginners and experienced singers. Cost: $125.

C a c h e Va l l e y F a m i l y M a g a z i n e | S p r i n g 2 0 1 7

5 TIPS FOR MAKING GOOD CHOICES

AT THE GROCERY STORE The grocery store can be a hazardous place for anyone trying to eat healthy. There are thousands of unhealthy food products lurking at every turn. New products — both healthy and unhealthy — enter stores each year. Here are a few tips for making good choices at the grocery store. Shop the perimeter. This is where you will most likely find fresh produce, meats, dairy products, bulk foods and breads. The processed foods in the center aisles contain larger amounts of fat, calories and sodium. Pick foods that are low in fat, such as skim or 1% milk, low-fat yogurt and cheese, lean cuts of meat, whole grain breads, cereals and any whole fruits and vegetables. Frozen vegetables are a great way to get more vegetables in your diet. They are processed without sodium and added fat, and cost less than fresh or even canned vegetables. Bulk foods are a great way to stock up on staple foods. Buying in bulk can save a lot of money. Choose new or unfamiliar items. Trying a new fruit or vegetable can be a fun experience. Find a new cereal that has more fiber and tastes great. Try a new bread each week until you find one that is nutritious and delicious. This can be a fun way to add more healthy foods to your diet. Avoid shopping when hungry. When we are hungry we are more likely to buy foods impulsively. Most foods we choose in that condition will likely be less nutritious. Before hitting the store, ask yourself if you are hungry. If the answer is “yes,” eat a healthy meal or snack prior to your trip. Meal plan first, then make a list. Multiple trips to the store can increase your total shopping expenses and lead to impulse buys that are rarely healthy.

Take time once a week to do a quick inventory of your pantry, refrigerator and freezer to see what you need. Make a list of what you will prepare during the week, including breakfasts and lunches. Go to the store with a list in hand, organized by sections of the grocery store, to limit time spent wandering up and down the aisles. Spending more on healthier foods now will save on healthcare costs later. Think of it as an investment in your present and future health. If you are shopping on a budget, focus on foods like in-season produce, whole grains (breads, cereals and pasta), beans and legumes. This can be both an economical and healthful way to eat. Focus on fresh, seasonal foods or even frozen foods (such as frozen vegetables). Try making meals from

Emily Hoffman, MS, RDN Logan Regional Hospital

scratch instead of opting for preprepared foods, which are more expensive and less healthy. If you decide to splurge on a snack, opt for a healthy snack. Intermountain Healthcare, Associated Foods and Utah Department of Health have teamed up to offer Live Well lane check stands in all 43 Associated Foods stores across Utah. These lanes feature healthy fruit, vegetable and other healthy snacks handpicked by dietitians. As long and you practice portion control, these snacks can offer a great treat for kids and adults. Taking time to focus on meal planning and grocery shopping can make you a healthier eater. Make a goal today to start planning your meals. Shopping smarter can cut unnecessary grocery spending, helping you to live a healthier and wealthier life.

HAIRCUT

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ADULT HAIRCUT reg. $12

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The Brady bunch is moving! Come see us in our NEW OFFICE this spring!

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