WINTER 2024
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• C a c h e Va Creative Ways to Tell Your Child 'I Love You' • Take Care of Your Mental Health in 2024 • Addressing Anxiety with Your Child • Lean into Your Natural Frequency COVER STORY:
Cache Valley Teen Wins $10K Dude Perfect Trick Shot Contest
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4 | Winter 2024
Publisher & Editor in Chief
EMILY BUCKLEY Copy Editor
TARA BONE Cover Photography
HEATHER PALMER Layout Design
ELISE CREATES, LLC Website Design
KITE MEDIA Contributing Writers
LETTER FROM THE EDITOR In February 2014, my husband Bryan was away on business. At the event he was attending, he was lucky enough to hear legendary Notre Dame football coach Lou Holtz speak. Mr. Holtz is known for his motivational abilities that have crossed from the football field into business and life in general. One of his great quotes is, “All great accomplishments start with a dream. Dreams fuel your enthusiasm and vision. They give you the burning desire to get up in the morning and achieve.” Bryan had just heard this type of encouragement when I called him to checkin. We had just moved back to Cache Valley about a year before, and our fourth daughter was four months old at the time. He picked up the phone, and I went right into it: “I have an idea.” We’d been married for 10 years then, and he was used to hearing that from me. “I want to start a magazine,” I told him. Who was he to squash my dream after he had just listened to one of the greatest motivators of all time? He gave me his stamp of approval and encouragement, and I went to work. Six weeks later, we published the first issue of Cache Valley Family Magazine. My dream was to share the greatness of Cache Valley with other moms like me. I had fallen in love with this mountain town during my years at Utah State University, and Bryan and I knew we had to make it back here to raise our family.
I come by a natural and trained ability to ask questions, make connections, and discover all there is to know about the world around me, but I know not everyone is comfortable doing that. I wanted to write about everything our amazing community has to offer and put it in the hands of every family I could. My enthusiasm fueled my dream and motivated me to make it happen, even with four little girls in tow. This is our 50th issue! I think it is a great accomplishment! I am proud of the work I have done and am grateful for the amazing women and men (editors, writers, designers, photographers) who have worked by my side issue after issue to make our magazine complete, high quality, educational, and interesting. I’ve gotten to know some of the most dedicated and generous business owners, philanthropists, and educators who love our community just as much as me. Interviewing families is what keeps my interest in the project going. Everyone has a story, and it is a pleasure to learn about so many. Thank you for reading along and supporting our family business by sharing with your friends and supporting the businesses that advertise with us. It is a dream come true!
MARK ANDERSON NATHAN BERTOLDO, MD KIMBERLY BLAKER TARA BONE EMILY BUCKLEY MICHAEL COLE, OD JENTRIE HALES JEN MARTIN LETICIA SHIFFLET FRANK SCHOFIELD HOLLY STUART HAILEY WESTENSKOW WIL WOOD
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 2024, 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.
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PAGE 14
MAKING A DIFFERENCE Service Learning at Thomas Edison Charter School South ... pg 9 FAMILY MATTERS Take Care of Your Mental Health in 2024 ... pg 12 BEST-IN-CLASS YOUTH SPOTLIGHT Mountain West String Academy ... pg 14
IN EVERY ISSUE
TECH SAFE “Sharenting” ... pg 19
PAGE 22
HEALTHY FAMILY Nutrition and Exercise in Pregnancy ... pg 20 COVER STORY
Let's Go! Cache Valley Teen Wins $10K Dude Perfect Trick Shot Contest ... pg 22 EDUCATION UPDATE Cache County School District Addressing Anxiety with Your Child ... pg 32 Logan City School District Establishing Routines to Help Children Succeed ... pg 33 GOOD NEIGHBORS Mortgage Rates and a Rise in Single-Family Home Construction ... pg 42
7 Valentine Read-Aloud Books that Celebrate Love and Friendship ... pg 16
FEATURED ARTICLES
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Kid Room Organization: 6 Tips for Helping Your Kids Help Themselves ... pg 25 Feed Your Family for $45 a year ... pg 28 Lean into Your Natural Frequency ... pg 34 FAQ For a Family Optometrist ... pg 37 Creative Ways to Tell Your Child 'I Love You' — on Valentine's Day or Any Day of the Year ... pg 39
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MAKING A DIFFERENCE
Service Learning at Thomas Edison Charter School South TARA BONE
contributing writer During the 2022 - 2023 school year, students at Thomas Edison Charter School (TECS) in Nibley experienced more than typical math, reading, and writing — they stepped outside of themselves and their classrooms to help students over 2,000 miles away in Guatemala.
The project’s results were bigger than imagined. TECS students and families collected school supplies, art supplies, 60 backpacks, 40 polo shirts, and $600. In addition to school supplies, the monetary donations meant every Guatemalan student’s annual tuition was paid, and each student received two new pairs of shoes.
As the project advisor, Jenna saw the
TECS was abuzz with the excitement of giving. The project’s effects on Cache Valley students were also bigger than imagined. Kara Cureton, TECS student and student council member, experienced how the project amplified her desire to serve.
through the jungle to and from school. They
important to give was art! After seeing the
The service project started with the goal of donating needed school supplies, backpacks, and new polo shirts for the one-room Guatemala school with 35-40 students.
“It’s always been my dream to travel the world on humanitarian trips, so this project was just the best thing for me,” she said. “I saw that service greatly impacts the person you’re serving — it’s someone who needs it, but I feel it impacts the person who is serving more because the more you serve, the less you feel you need stuff. You just get a lot more selfless, and that just makes your life so much better.”
Los Roblos, Guatemala students ages 4 to 14 years old
TECS students packing donations; 600 pounds of supplies were sent.
Students in Guatemala receive art from Cache Valley students.
Every year, the TECS Student Council leads the charter school’s approximately 700 students in multiple service projects. All classes participate, from kindergarten to eighth-grade. In the fall of 2022, their service project took a global direction when TECS teacher and student council advisor Jenna Oakey was approached by her brother with the opportunity to help a school in Los Roblos, Guatemala. Her brother, Steve Schiess, helps assist with medical missions to Guatemala and provided necessary contacts.
positive effect of giving as students wanted to donate more and felt a connection with the Guatemalan students. To kick the project off, a school-wide assembly featured a video of the Los Roblos school and the challenges its students face. Some Guatemalan students must hike two hours meet in the village before sunrise and say goodbye to families in the dark so they can arrive at school by 7:30 a.m. Kara says that’s why providing good shoes was important. Another item that TECS students felt was school’s bare cinderblock walls and exposed nails, TECS students went to work in their art classes to create pictures. Jenna says it was so rewarding for TECS students of all ages to see their art received with joy by Guatemalan students via videos and pictures. continued on next page ...
10 | Winter 2024
...continued from previous page In the end, TECS students and families sent over 600 pounds of supplies in November 2022 and March 2023 to Los Roblos. The process of collecting and packing the supplies was organized by student council members. Each classroom was assigned specific items to donate, and donation boxes were placed in each classroom. Student council member Gavin Pound says it was exciting to gather the items after school multiple times each week and see how supportive all students were. “The boxes were jam-packed, and we had so many supplies for the kids back in Guatemala,” Gavin said. “Anytime I do service, I feel a lot warmer and happier because I know they really need it.” The process of packing the donations in six donated suitcases was “like playing Tetris,” Kara said. It took time and creativity, but Jenna says putting it all together was very rewarding and even emotional for students. “We cried a lot,” Jenna said. “There were a lot of happy cheers and tears when we were able to gather those suitcases.”
Pictures and videos were sent back to TECS when those suitcases made it to Guatemala, and TECS students even gathered to watch a special thank you message from Los Roblos students.“When we showed the videos, the thing that stood out the most was how happy those beautiful Guatemalan children are,” Jenna said. “It didn’t matter that they didn’t have a lot; they were so grateful and education meant so much to them.” From everything this experience taught, Jenna says she witnessed how eager kids are to help others. “This project opened my eyes to just how good kids are. Just the good that’s inside kids, and that they really do want to serve, and when they have the opportunity, they will rise to the occasion.” The TECS Student Council plans to continue organizing service projects each year, with one project every three years focused on a global cause. Service learning is a way the school encourages students to learn beyond the classroom’s physical boundaries and expand each student’s capacity to make a difference in their world.
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12 | Winter 2024
FA M I LY M AT T E R S
Take Care of Your Mental Health in 2024 TARA BONE
contributing writer With January comes a push for new goals and a new you! Voices on social media, radio, and the news encourage new fitness programs, diets, or exciting routine changes. My personal favorite this year: You need regular and consistent country swing dance in your life! While I definitely would love to hit the dance floor more in 2024, and setting new goals is a good thing, when January 1 hit this year, I just felt … tired, and not the take a power nap and everything will be fine kind of tired. I realized I wasn’t alone. Friends and family I’ve talked with feel depleted and in some cases are barely hanging on. Many of us, especially mothers give everything to loved ones. We encourage and love alongside our families through life’s ups and downs and it can be draining.
So, what if instead of feeling pressure to add new goals in a frenzy of self-improvement we take a step back and evaluate our mental health and stress levels? Perhaps cut some things out of our day-to-day routines and add moments that promote mental health. Things such as exercising, walking outside, practicing mindfulness, or talking to a medical professional if needed. Sarah Richards is an associate clinical mental health counselor (ACMHC) who grew up in Cache Valley and practices in Logan. She’s also been married for 27 years and has three sons and two daughter-in-laws. Sarah has been in the trenches of raising children and juggling life and says it’s vital to remember that we cannot pour from an empty cup.
In her practice the most common pattern of damaging mental health behavior she sees in women is them not taking time to connect to themselves or others. “Oftentimes, as women and mothers, we spend all of our time caring for the needs of our families, and we feel like we don’t have time to engage in activities that we used to find fulfilling or enjoyable,” she said. “It’s important to take time out to reconnect with ourselves in order to know what we need. What makes it even more difficult is doing those activities may require finding someone to care for our kids.” Connecting with friends or groups with similar interests is important. A support group with friends to interact with and to
“Everyone you meet is fighting a battle you know nothing about. Be kind. Always.” — BRAD MELTZER
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swap watching kids for an hour or two is not just a luxury, it’s healthy. Sarah says cultivating relationships with friends and family is critical because one of our primary needs is to belong. Sometimes mental health challenges may be triggered by life events, but it’s how we interpret those events that affects our mental health, Sarah says. That’s why learning healthy ways of coping with life’s challenges can help improve and sustain mental health. There are signs to watch for in ourselves and others that indicate when help is needed. These include someone withdrawing from normal activities or describing low energy, being chronically tired, having difficulty sleeping or sleeping too much, or feeling irritable. Sarah adds that suicidal ideation is a definite sign that help is needed immediately. As 2024 begins, let’s make time to be intentional about preserving and increasing mental health. It’s a serious topic that affects us all, and what tools work for one person may not work for another, but one thing is certain, we can offer support and kindness to everyone around us — including ourselves.
7 Tips for Boosting Mental Health: 1. Eat a healthy diet, including eating whole foods, and limiting processed food. 2. Practice good sleep hygiene: Try to get at least 7-8 hours of sleep a night. In the case of new moms, see if dad can do a nightly feeding at least one night a week. 3. Exercise regularly (e.g., Go for a 20 - 30-minute walk at least three times a week), and if possible, do it outside. Being in nature has been shown to improve mental health. 4. Cultivate connections with friends and family. Even if you can’t see them in person, call them and chat on the phone. 5. Take time for yourself to engage in activities you enjoy such as hobbies or take a class to learn something new. 6. Practice being mindful, which means paying attention to what you are doing, moment by moment. Tuning into the body is the best way to do this because body sensations are always felt in the present moment. Oftentimes, we are on autopilot, which means our bodies are present, but our minds are not. Our minds tend to either focus on past triggering events, or to predict worst case scenarios in the future, both of which elicit the body’s stress response. 7. Practice gratitude by writing down three things you are grateful for each day. As humans, we have a negativity bias, and this helps our mind orient toward positive aspects of our life that we tend to take for granted.
14 | Winter 2024
B E S T-I N-C L A S S Y O U T H S P O T L I G H T
Mountain West String Academy HAILEY WESTENSKOW
contributing writer
There are many proud alumni from the Mountain West String Academy (MWSA), an elementary orchestra program in both Cache County and Logan City School Districts for fifth- and sixth-grade students. Twenty-five years ago, two dedicated string teachers and a band of supportive and passionate parents joined with a vision of elementary students getting a string education.
“The first time I ever played the violin was in my fourth grade Mountain West class at Providence Elementary. At the time, I had no idea it would change the course of my life!”
point in my life, I got frustrated extremely easily and would often give up on things,” Christian said. Through MWSA however, he learned, through a budding love for the power and beauty of music, to persevere through hard tasks in life without giving up. Today, he is a music education major at the University of Utah and is planning on a career teaching orchestra.
- AMELIA MERKLEY GUERTLER, According to the MWSA website, it’s been “It’s the most rewarding thing I’ve ever MWSA ALUMNA proven through research that music (especially done,” Laura Morgan, one of the parents string instruments) “helps children build who helped form the academy and current both basic and advanced reading skills. It teaches children to think director of MWSA, said. critically, solve problems, interpret and understand complex symbols, In the first few years, the program was funded by the parents. Soon, and expands their ability to imagine and innovate." Christian Parish generous local business owners caught wind of the endeavor, and is a prime example of this effect. donations from Campbell Scientific, Maple Farms Foundation, Christian is one alum whose life has been greatly impacted by MWSA. Southwest Strings, and the Marie Eccles Caine Foundation made He joined MWSA at 9 years old and began playing the cello. “At that it possible for the program to purchase loaner string instruments
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for students to rent within their means. before or after school twice a week, with The academy recognizes the spectrum of concerts happening in December and in May. circumstances that students come from With so many students, classes and groups and, thanks to generous contributions and are formed to cater to all skill levels. At the donations from the community, can provide highest level, MWSA ambassadors travel to perform with experienced orchestras and act scholarships so anyone who would like to as spokespersons for the academy. join can. Since its conception, thousands of students “Without MWSA, I don’t know if I would have passed through Mountain West String have ever started in the first place,” Alexandra Academy, and have impacted the orchestra Tubbs, a now professional violinist and music systems throughout Cache Valley and beyond teacher, said. “My family was low-income, and as they have developed their talents and [MWSA] provided a great opportunity for me abilities. More importantly, they’ve found to learn.” a change in themselves due to their love of MWSA has expanded to be in every elementary music learned at such a young age. school in Logan City School District and Cache County School District, with up to 600 students participating each year. These students decide whether they’ll participate
“I was 10 when I started at MWSA at Providence Elementary. I chose the cello and had no idea that decision would lead to a life full of music,” Erin Gordon, an MWSA teacher
Mountain West Strings Academy orchestras perform at concerts in December and May. At the highest level, ambassadors travel to perform with experienced orchestras throughout Northern Utah. at Wellsville Elementary said as she reflected on her time as a student. “MWSA gave me the opportunity, the tools, and a safe space to explore my love of music ... I first picked up a cello nearly two decades ago, and now I get to witness students as they pick up their own instruments, knowing it can change their lives forever.” Students, parents, and donors can learn more about the Mountain West String Academy at mountainweststrings.com.
16 | Winter 2024
7
Valentine’s ReadAloud Books that Celebrate Love and Friendship EMILY BUCKLEY
editor in chief
One of my favorite ways to bond with my elementary and preschool-aged children has always been reading together. I have found that the benefits of spending a few minutes reading together go far beyond the important, but more obvious, things it does to nurture a child’s literacy skills. Reading together also strengthens the parent/child bond as they cuddle together and spend uninterrupted time and it helps children learn about the world, build empathy,
and learn how to handle challenging feelings as they connect to pages of a book. Storybooks have led to countless thoughtful discussions between me and my children, even when they were toddlers. Here are a few of our favorite read aloud books perfect for February as we celebrate friendship and love. These books help teach great lessons about kindness, inclusion, caring, and more, in new, unique, and engaging ways.
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Somebody Loves You, Mr. Hatch: This is my go-to Valentine’s Day book. It is a charming picture book with a real plot! Written by Eileen Spinelli, this book teaches a lesson on showing kindness to others and finding ways to make them feel loved.
Love Is: Written by Dianne Adams and beautifully illustrated by Claire Keane, this book tells the moving story of a little girl and a duckling who both grow to understand what it means to care for each other as they learn that love is as much about letting go as it is about holding on.
Love Makes a Family: This book, written by Sophie Beer, celebrates the idea that families come in all shapes and sizes. The book reminds kids that what’s important in a family is not who it is made up of, but rather the LOVE that is found within it.
I Am Enough: Written in the form of a poem, author Grace Byers introduces kids to one of the most important kinds of love there is: Loving themselves!
Crocodiles Need Kisses Too: This darling book, written by Rebecca Colby, is full of rhyming and repetition that makes it easy to memorize. It reminds kids that even creatures (and children) who aren’t always cuddly are still lovable!
When I Smile: By author-illustrator team Jo Witek and Christine Roussey, this book discusses the power and gift of a smile and the many different smiles given throughout a day, from soft, sleepy smiles that greet a new day and goofy smiles with a best friend, to playful, supportive smiles that help someone who is feeling down.
Let Me Call You Sweetheart: This is an irresistible picture book to share with loved ones of all ages. Author Mary Lee Donovan, uses rhythmic text to keep readers engaged and illustrator Brizida Magro’s glowing illustrations present a cast of charming characters and an enchanting world of friendship, love, and affection. The story includes 50 terms of endearment and expressions of love from around the world, making it perfect for bedtime.
18 | Winter 2024
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TECH SAFE
“Sharenting” JENTRIE HALES
community advocate, @techhealthyfamily and then share these photos and videos with others, and share we do. A 2021 study by Security.org found that 77% of parents reported sharing images of their children online. While I believe the majority of parents share images of their kids for positive reasons, there is a thing as OVERsharing and sharing in a careless and unsafe way.
Our family recently lost our beloved, “Gramps,” and as we have been going through the old farmer’s items in and around the house, we stumbled upon hundreds of precious photos. I was amazed that someone who didn’t have much downtime found time to record much of his life through photos. Some may say we don’t have much in common with previous generations, but one thing is for sure: We all like to preserve memories through photos and videos. Something that is distinct to our generation is the unbelievable ease of access to take
The term “sharenting” has recently been coined by combining parenting and sharing to describe parents who overshare about their kiddos online. Upon hearing this term, I am sure that several people come to mind. If you are a stranger or, at best, an old acquaintance and know the ages, full names, birthdays, interests, and quirks of someone else’s kids, they are “sharenting,” and if we are sharing the same info with strangers and old acquaintances, chances are we also fall into that category. The act of sharing your child’s images online comes with risks. The more images you share, the more often, the more intimate information, to more people, becomes more dangerous to your children. Some risks to consider when sharing information about your children include: • Identity theft • The permanence of their digital footprint • Embarrassment or disapproval of the content shared • Images being manipulated for foul intent
With these risks in mind, I have created a list of Do’s and Don'ts that I try to incorporate in my family:
DO NOT • Share photos of your children naked, in the bath, in underwear, or swimsuits, etc. Save those for when you show their fiancé their embarrassing photos. • Reveal exact locations like schools, teams, parks, etc. • Give out personal information like birthdays and full names. Grandma is the only one who really needs to know that anyway. • Post something your child might be embarrassed of later, such as a temper tantrum or being grounded.
DO • Ask permission before sharing photos of your kiddos online. If they don’t understand what that means, then they might be too young for their images to be online. • Know exactly who follows your account and can access your photos and videos. If you don’t know, I encourage you to go through your followers and limit them to people you're comfortable knowing the information you post. • Update your security features. • Post images of your kids with good intentions, not for personal attention.
20 | Winter 2024
H E A LT H Y FA M I LY
Nutrition and Exercise in Pregnancy NATHAN BERTOLDO, MD
OB/GYN, Mt. Naomi Women’s Health •
B vitamins: B vitamins are important for overall health and well-being. You need more B vitamins during pregnancy to support your own health and the health of your baby. The CDC recommends that pregnant women consume the following amounts of B vitamins per day: − Thiamin (B1): 1.4 milligrams − Riboflavin (B2): 1.4 milligrams − Niacin (B3): 18 milligrams − Vitamin B6: 1.9 milligrams − Vitamin B12: 2.6 micrograms
•
Eating a healthy diet during pregnancy is essential for both you and your baby. Your baby is growing and developing rapidly, and they need the right nutrients to support their growth. You also need to make sure that you are getting enough nutrients to stay healthy and have a healthy pregnancy.
WHAT NUTRIENTS DO I NEED DURING PREGNANCY?
•
•
You need more of certain nutrients during pregnancy, including: •
•
Folic acid: Folic acid is a B vitamin that is important for preventing birth defects of the brain and spine. It is recommended that all women of childbearing age take a prenatal vitamin that contains 400 micrograms of folic acid each day, and to begin taking it at least one month before conception. The Centers for Disease Control and Prevention (CDC) recommends that pregnant women continue taking 600 micrograms of folic acid per day throughout their pregnancy. Iron: Iron is important for carrying oxygen to your baby. You need more iron during pregnancy because your blood volume increases and your baby also needs iron for their blood. The CDC recommends that pregnant women consume 27 milligrams of iron per day.
•
•
Calcium: Calcium is important for building your baby's bones and teeth. You need more calcium during pregnancy to support your baby's growth. The CDC recommends that pregnant women consume 1,000 milligrams of calcium per day. Vitamin D: Vitamin D helps your body absorb calcium. You need more vitamin D during pregnancy to help your baby's bones and teeth develop properly. The CDC recommends that pregnant women consume 600 international units (IU) of vitamin D per day. Choline: Choline is a nutrient that is important for brain development. You need more choline during pregnancy to support your baby's brain development. The CDC recommends that pregnant women consume 450 milligrams of choline per day. Omega-3 fatty acids: Omega-3 fatty acids are important for brain and eye development. You need more omega-3 fatty acids during pregnancy to support your baby's brain and eye development. The CDC recommends that pregnant women consume 200-300 milligrams of omega-3 fatty acids per day, especially from seafood sources.
Vitamin C: Vitamin C is important for the immune system and for helping the body absorb iron. You need more vitamin C during pregnancy to support your immune system and to help your body absorb iron. The CDC recommends that pregnant women consume 85 milligrams of vitamin C daily.
HOW CAN I GET THE NUTRIENTS I NEED DURING PREGNANCY? The best way to get the nutrients you need during pregnancy is to eat a healthy diet. A healthy diet includes a variety of foods from all food groups: •
Fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and fiber. Aim to eat at least five servings of fruits and vegetables each day.
•
Whole grains: Whole grains are a good source of fiber, B vitamins, and other nutrients. Choose whole-wheat bread and pasta over white bread and pasta. Brown rice is also a good choice.
•
Lean protein: Lean protein is important for building and repairing tissues. Good sources of lean protein include chicken, fish, beans, tofu, and low-fat dairy products.
•
Healthy fats: Healthy fats are important for brain development and for overall health. Good sources of healthy fats include nuts, seeds, avocados, and olive oil.
You may also need to take a prenatal vitamin to get enough of certain nutrients, such as folic acid and iron.
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WHAT FOODS SHOULD I AVOID DURING PREGNANCY?
HOW MUCH EXERCISE DO I NEED DURING PREGNANCY?
There are a few foods that you should avoid during pregnancy, including:
The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women get at least 150-minutes of moderate-intensity aerobic activity each week. You can break this up into 30-minute workouts on 5 days of the week or into shorter workouts throughout the day.
•
Raw or undercooked meat, poultry, and fish: These foods can contain harmful bacteria that can cause food poisoning.
•
Unpasteurized milk and cheese: Unpasteurized milk and cheese can contain harmful bacteria that can cause food poisoning.
•
Deli meats and hot dogs: Deli meats and hot dogs can contain listeria, a bacteria that can cause miscarriage and stillbirth.
•
Raw eggs: Raw eggs can contain salmonella, a bacteria that can cause food poisoning.
•
High-mercury fish: High-mercury fish, such as swordfish, king.
EXERCISE IN PREGNANCY Exercise is safe and beneficial for most pregnant women. It can help to reduce your risk of pregnancy complications, such as preeclampsia and gestational diabetes. It can also help to improve your mood, reduce stress, and boost your energy levels.
WHAT TYPES OF EXERCISE ARE SAFE DURING PREGNANCY? Many types of exercise are safe during pregnancy, including: • Walking • Swimming • Biking • Yoga • Pilates • Low-impact aerobics • Strength training
• Listen to your body and rest when needed. • Avoid exercising in hot weather or when you are dehydrated. • Stay hydrated by drinking plenty of fluids before, during, and after exercise. • Wear comfortable clothing and supportive shoes. • Avoid activities that involve lying on your back in the second and third trimesters.
ADDITIONAL BENEFITS OF EXERCISING DURING PREGNANCY:
HOW SHOULD I MODIFY MY EXERCISE ROUTINE DURING PREGNANCY?
• Can help to reduce back pain and other pregnancy discomforts • Can improve sleep quality • Can help to prevent gestational weight gain, which can reduce your risk of developing pregnancy complications and make labor and delivery easier • Can reduce your risk of postpartum depression • Can help to improve your overall fitness and cardiovascular health, which can benefit you and your baby both during and after pregnancy
As your pregnancy progresses, you may need to modify your exercise routine to accommodate your changing body. Here are a few tips:
You should talk to your doctor before starting any new exercise program during pregnancy.
It is important to avoid any activities that are high-impact or involve a risk of falling, such as contact sports, skiing, and horseback riding.
Kind, compassionate care to help bring your little one safely into the world. Dr. Bertoldo will help you navigate each pregnancy’s unique challenges- whether it is your first baby or you’ve done this before. He makes every effort to see and deliver all of his patients. He will meet with you at every prenatal appointment starting at 8 weeks to give you the care you deserve. Dr. Bertoldo delivers at both Logan Regional and Cache Valley Hospital and accepts all major insurances in Cache Valley. He is currently accepting new patients.
Dr. Nathan Bertoldo, M.D. Mt. Naomi Women's Health 2245 N 400 E Suite 201 North Logan, UT 84341 Accepting new OB patients!
Call: 435.787.7001
BE
S T D O C TO R
22 | Winter 2024
L ET’S G O ! LET’S
CACHE VALLEY TEEN WINS $10K DUDE PERFECT TRICK SHOT CONTEST CHECK OUT ZACK’S WINNING TRICK SHOT VIDEO:
EMILY BUCKLEY
editor in chief
Like thousands of other teens, Zack Whitesides, a freshman at Ridgeline High School, has spent hours practicing and perfecting trick shots, many inspired by the “dudes” from Dude Perfect, a YouTube Channel created by five men who produce trick shots, stunts, and good-natured games and competitions full of unique rules. The channel has more than 60 million subscribers. During COVID, Zack and his older brother Blake learned how to bottle flip — practicing all day and all night. They would land bottles on their caps, stack bottles, and land them on any surface in the house and outside. “That's where it all began,” Zack’s dad, Mike Whitesides, said. “Then they began getting more creative with trick shots, including basketballs, footballs, soccer balls, frisbees, golfballs, and of course ping pong balls. Next, they practiced dice Mike and Megan Whitesides of Millville are the proud parents of four adventurous boys Blake (16), Zack (15), Austin (9), and Carter (9). The boys have their own trick shot YouTube channel and Zack won the $10K Dude Perfect Trick Shot of the Month contest in December.
stacking in a cup and balancing coins. This led to even more advanced trick shots with darts, including crazy bullseye trick
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"The dart flew out of the cup on my head and got a bullseye!" – ZACK WHITESIDES
shots, Robin Hooding darts, and
The winning trick shot is not the
eventually Zack's Brain Blowing Bangin'
Whitesides boys’ only impressive trick.
Backflip Bullseye.”
Zack and his 16-year-old brother Blake
The Brain Blowing Bangin’ Backflip
have practiced filming and editing videos
Bullseye is the one that caught Dude
since 2020 and have their own trick shot
Perfect’s attention and won him $10,000
YouTube Channel called All Round Pros
in their first-ever trick shot of the month
(youtube.com/@allroundpros6900).
contest at the end of last year. “For the shot, I had a cup on my head and there was a dart in the cup. There was a dartboard like 12 feet behind me so I stood backward facing away from the board and did a backflip,” Zack said. “The
“Trick shots take hours and some days to accomplish,” Zack’s mom, Megan Whitesides, said. “They are an incredible amount of work. My sons have learned patience, determination, and
dart flew out of the cup on my head and
perseverance through the process. They
got a bullseye!”
learned to never give up!”
He said this shot only took about 30 tries
Mike adds that it has been fun to see the
before he nailed it and he got to shout
boys grow their relationship through
the famous, “Let’s go!” that comes with a
this hobby. “Trick shots created a bond
good shot.
between all of our boys,” he said. “They
“Zack had a good feeling about winning
would brainstorm together and spend
and got really excited when he knew
hours practicing and recording trick shots
he was a finalist,” Mike said. “On
for their YouTube channel. It was such a
December 7, Dude Perfect announced on
fun activity for our family during COVID
Instagram that Zack was chosen as the
and obviously paid off for Zack in a big
$10,000 winner of the Trick Shot of the Month competition from thousands of submissions.” Since winning, Zack has been featured on several television stations, and his trick
way!' Outside of creating trick shot videos, Zack enjoys mountain biking, skiing, traveling, and sports. He has learned
shot has been viewed more than 26,000
Spanish in the dual immersion program.
times on the Dude Perfect Instagram
He has an entrepreneurial spirit, owns his
page. It will remain on the Dude Perfect
own water softener salt delivery business,
app for a year.
and sells sports cards on eBay.
TH E W HI TE SI DE S BOYS HAVE TH EI R OW N TR IC K SH OT YO UT UB E CH AN NE L CA LL ED AL L RO UN D PR OS .
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Kid Room Organization: 6 Tips for Helping Your Kids Help Themselves JEN MARTIN
owner, Reset Your Nest @reset_your_nest. Teaching kids to clean up after themselves and take care of their things is a quest that probably lasts until they leave your home, and I know it can sometimes feel like a losing battle. I have learned that there are tips and systems that can be put into place — especially in their bedrooms — that can set them up for success. Helping kids achieve independence in cleaning up after themselves instills confidence and pride in them, makes them feel grown-up, and ultimately frees up time and headspace for YOU. Imagine telling your child that it's time to clean their room and knowing that they can do it on their own, without your help.
USE THESE TIPS TO ACHIEVE KID-ROOM ORGANIZATION GOALS: TIP #1:
TIP #2:
Choose bedding that makes it easy for them
Utilize hooks wherever you can. It is more
to make the bed by themselves. It doesn't
realistic to ask any aged kid to hang a towel
seem to matter if the rest of the room is clean; if the bed is unmade, the room looks messy. I put Beddy’s (zippered bedding that has a bottom sheet, cuddle blanket, and comforter all in one) in all of my kids'
on a hook instead of hanging it nicely on a towel rack. In fact, one of the first things I did when we moved into our home and were starting our big remodel was to tear down the towel racks and install hooks. The same goes for jackets, hats, purses, robes, jewelry,
rooms, from my teenager to my 5-year-old.
backpacks, and dress-up clothes. I put hooks
They can all make their beds with ease now,
wherever I can, especially in closets, on the
even if their bed has a side that's not easily
back of doors, in any hidden nook and cranny,
accessible because it's pushed up against a
and I put them at a height that my kids can
wall. These are especially game-changing on
easily reach.
bunk beds.
continued on next page...
26 | Winter 2024
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TIP #3: Save space in the bedroom and maximize closet space with a small dresser. Choose something lightweight enough that young children can easily open and shut the drawers.
TIP #4: Use a hanging shoe organizer for your kids to plan out their outfits for the week. This makes our mornings easier because the decision of what to wear has already been made, and it also keeps kids' rooms much cleaner. My daughter used to change her clothes at least seven times a day (I'm not exaggerating!), and it left a huge mess in her room every single day. I finally put her clothes up high and out of her reach, except for her daily outfits in a shoe organizer, and the mess is gone.
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TIP #5: Streamline your hangers. They don't have to be expensive or fancy, just make sure they match. It clears visual clutter and really does make a big difference.
TIP #6: Be intentional with what toys, if any, are stored in bedrooms. I know some people have a strict no-toys-in-bedrooms policy, which can really help keep kids' rooms clean and orderly. Others have toys tucked away that only come out during their child's quiet time. Others store all the toys in bedrooms because there's nowhere else in the home to put them. There's no right or wrong way to do this, but there are ways to be intentional and keep things organized. If you can, try to only keep toys in the bedroom that are used in the bedroom. For my youngest daughter, that means a small table and chairs set to do art on, and her toy kitchen in the corner. Those are the things that she plays with the most and will keep her occupied for the longest amount of time. Everything else is in the toy closet in our basement. If you need to keep toys in the bedroom, I recommend using cube storage shelves with sturdy bins, clearly labeled. Picture labels are a great idea if your child isn't reading yet. If stuffed animals seem to be taking over the bedroom, corner nets work great (and can be put in a closet if you want to keep them out of sight), and so do stuffed animal storage bean bags.
28 | Winter 2024
Feed Your Family for $45 a Year MARK ANDERSON
owner, Anderson’s Seed and Garden With food prices increasing dramatically in the last few years, it makes even more sense to grow a garden. While it still costs to grow a garden in time, effort, and money, the cost is far less than you might believe, and the produce you’ll harvest is considerably more than you might think. Let us show you how a $45 investment in seed and 2,000 to 2,500 square feet of garden space can translate into enough food to feed a family of four for almost a year. Remember that you can consume your produce straight from the garden, and the excess can always be stored, canned, or frozen for use throughout the year. This has the potential to save you thousands on your grocery bill.
At Anderson’s Seed we have always taught that the benefits of gardening far outweigh the costs. Fresh vegetables from your garden just taste better and provide more nutrients. Growing your own vegetables allows you to control their growing conditions, especially if you prefer to garden organically: fertilizers, pesticides, and soil amendments are all under your control. That makes them considerably healthier and safer for you. Gardening encourages a lifestyle with plenty of outdoor time and activity that makes you healthier both physically and mentally (less stress, less screen time, less conflict, more exercise, and more fresh air).
Now that you know the benefits and cost savings of growing your own garden, let’s plan your garden. First, gardeners love cold-weather crops for their versatility and ease of growing. You can start most of these vegetables directly outside as soon as the snow melts, and you can work the soil. To create a longer growing season, start seedlings indoors four to six weeks before planting outside. Since these varieties thrive in cooler temperatures, you can plant a second crop in late July or early August for an additional harvest in late September/October. Reusing some of the space in your garden after other crops
Cold Crops • Green Arrow Peas: 1/2 lb of seed covers 50 feet and will produce 15 to 20 lbs (seed cost: $3)
• Heat Tolerant Lettuce Mix: 1/16 oz grows 20 to 30 feet and yields 20 to 25 lbs (seed cost: $1.75)
• Purple Top Turnip/Kohlrabi: 1/8 oz grows 20 to 25 feet and yields 25 to 30 lbs (seed cost: $1.75)
• Yellow Spanish Onions: 1/8 oz covers 30 to 40 feet and yields 70 to 80 lbs/ about 120 onions (seed cost: $1.75)
• Nantes Carrots: 1/4 oz covers 25 to 30 feet and produces 40 to 50 lbs (seed cost: $1.75)
• Bloomsdale Spinach: 1/4 oz covers 25 feet and will produce 25 lbs (seed cost: $1.75)
• Detroit Red Beets: 1/2 oz covers 50 feet and will produce 50 to 60 lbs (seed cost: $1.75)
• Norland Potatoes: 5 lbs grows 50 to 60 feet and will yield 75 to 90 lbs (seed cost: $5.00)
• Danish Ballhead Cabbage: 1/64 oz grows 25 heads (50 feet) and yields 70 to 80 lbs (seed cost: $1.25)
• Bright Lights Chard: 1/8 oz grows 15 to 20 feet and produces 25 to 30 lbs (seed cost: $1.50)
These quantities of cold crops can yield up to 500 lbs of produce, with seed costs around $22. Remember that you can double plant many of these crops for fall harvest which could boost your production by another 50% for only an additional $12 to $15 in seed.
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have finished producing allows you to get a double harvest from the same space. See Anderson’s Vegetable Information Guide at andersonseedandgarden.com for more detailed information on when and how to plant each variety. With cold-weather crops established and growing, we can focus on the frostsensitive summer crops. These vegetables have shorter life spans but produce the most harvest per dollar (and some of the most delicious vegetables!). Gardeners traditionally sow warm-weather crops directly from seed or use transplants. We start our tomatoes and peppers indoors six to eight weeks in advance and squash/ melon/cucumbers two to three weeks before transplanting them outside. While we have had success planting nearly every vegetable directly in the garden from seed, we still recommend starting peppers and tomatoes inside in March. Growing the varieties listed in the box on this page from seed indoors allows more time for your soil to warm up and provides a safer environment for sensitive seedlings. They
Sensitive Summer Crops • Ambrosia Corn: 1/4 lb grows 100 feet and yields 150 to 200 ears/20 to 30 lbs kernels (seed cost: $6)
• Yellow Crookneck: 1/16 oz grows 2 to 3 hills/20 feet and yields 60 to 70 lbs (seed cost: $1.25)
• Blue Lake Pole Beans: 1/4 lb grows 40 to 50 feet and yields 60 to 70 lbs (seed cost: $3)
• Cucumber: 2 varieties (Straight 8 slicing and Pioneer pickling), 1/16 oz each, grows 8 hills/25 feet and yields 75 to 100 lbs (seed cost: $3)
• Tomato: 3 varieties (Big Beef Plus, Roma, and Sweet 100 Cherry), 10 seeds each, grows 30 plants and yields 160 to 200 lbs (seed cost: $3.50) • Pepper: 2 varieties: (California Wonder — sweet and Anaheim Chili - hot), 25 seeds each, grows 50 plants and yields 75 to 100 lbs (seed cost: $2.50)
will produce earlier and extend your harvest into the fall. These summer crops can produce over 800 pounds of vegetables for less than $25 of seed. When was the last time you left the grocery store with 800 pounds of produce
• Green Zucchini: 1/16 oz grows 2 to 3 hills/20 feet and yields a whopping 60 to 70 lbs (seed cost: $1.25) • Banana Squash (winter): 1/8 oz grows 4 hills/40 feet and yields 100 to 125 lbs (seed cost: $1.75) • Butternut Squash (winter): 1/16 grows 4 hills/30 feet and yields 75 to 100 lbs (seed cost: $1.25)
for under $25 dollars? These suggested vegetables and varieties are just that: suggestions. You can choose from so many different options when it comes to vegetable varieties and types, that you could continued on next page...
30 | Winter 2024
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quick-acting liquid fertilizer, and a general-
try something new every year for a decade
purpose insecticide/fungicide. They are
and still have more choices. These specific
necessities, not luxuries.
seeds we picked represent a wide selection
The amount of vegetables that you can grow
of heirloom and open-pollinated vegetables
in your garden can be overwhelming if you
that have a proven record for flavor,
try to eat it all as it reaches maturity. With
storability, and productivity while keeping
this recommended seed collection, you
the cost at a minimum.
could grow over 1,300 pounds of vegetables!
Although it will cost a little more, don’t
That’s 25 pounds per week for a year. To
cut corners regarding fertilizer and pest
truly feed your family all year with your
control solutions. All crops need nutrition.
harvest, it must be stored, freeze-dried,
Some gardeners think that their soil is
bottled, or frozen.
consistently full of nutrients, but all it takes
A cellar or basement with a consistent
is one growing season to deplete a garden of
temperature of 35 to 45 degrees Fahrenheit
beneficial nutrients and minerals. Plan on fertilizing at planting time, and a minimum of one more time during the growing season.
will provide perfect conditions to keep many vegetables, including potatoes, onions, carrots, beets, cabbage, winter squash, and
Count on pests coming to taste some of your
turnips, for months. All the other vegetables
hard work and damaging your harvest at the
can be preserved by canning or freezing,
same time. For a 2,500-square-foot garden,
depending on your preference, to keep for
you should expect to spend $50 to $100 for a
months or years, providing food for long-
balanced, slow-release fertilizer, a
term use.
Herbs Need a little spice with your veggies? For just a few more dollars, add a few of the easiest and most popular herbs to your garden space. • Basil: 1/64 oz grows about 15 to 20 plants (seed cost: $1.25) • Cilantro: 1/64 oz grows 10 feet (seed cost: $1.25) • Dill: 1/64 oz grows 10 feet (seed cost: $1.25) • Chives: 1/64 oz grows 10 feet (seed cost: $1.25)
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Keep in mind that freeze-drying works on all of these vegetables, but some are more worth the time and effort than others. Hint: Don’t bother with the fresh greens! The value of what you harvest from your garden is priceless, but this analysis puts in perspective just how much value it brings financially as well as in pure personal satisfaction. Even vegetables you purchase at the roadside stand or gardener’s market cost significantly more, and don’t hold the taste, nutrition, and health that your own vegetables have to offer. There has never been a better time to grow your own garden. Save money and eat well!
32 | Winter 2024 P RE S E N T E D BY
E D U C AT I O N U P D AT E
Addressing Anxiety with Your Child HOLLY STUART
school counselor, River Heights Elementary, Cache County School District
WHAT IS ANXIETY? What comes to mind when you hear the word anxiety? Can you relate, or do you feel that word is just too often used? No matter how it’s viewed, anxiety is affecting students now more than ever. Defined by the American Psychological Association, anxiety is an emotion characterized by a combination of tense feelings, worried thoughts, and physical sensations in the body. Students with anxiety usually have recurring intrusive thoughts or concerns that may disrupt their daily lives or ability to focus on learning. They may even avoid activities or situations because of their intense worry. It is important for parents, caregivers, and educators to know how to recognize anxiety and how to help children when they struggle.
ANXIETY VS. EVERYDAY WORRIES All young people worry sometimes. That’s a normal, human reaction to things that feel stressful. For example, before a test, they may feel more worried than usual, but soon feel calmer after the stressful event passes. Anxiety becomes a problem when a person feels stuck in it. When this happens, it can become an overwhelming experience. It can also affect their life and limit the things they feel able to do at home, school, and different activities.
TYPES OF ANXIETY These are examples of different types of anxiety children and young people may experience: • Being very afraid when away from parents (separation anxiety) • Having extreme fear about a specific thing or situation, such as an animal or going to the doctor (phobias) • Being very afraid of school and other places where there are people (social anxiety) • Being worried about the future or bad things happening (general anxiety) • Having repeated episodes of sudden, unexpected, intense fear that come with symptoms like heart pounding, trouble breathing, or feeling shaky or sweaty (panic disorder)
Anxiety symptoms can also include trouble sleeping, as well as physical symptoms like fatigue, headaches, or stomachaches.
HELPING AT HOME It can be difficult to know how to help your child with anxiety because many young people don’t want to express how they're feeling, or sometimes anxiety disguises itself just by the physical symptoms. If your child is struggling with anxiety, there are things you can do. The strategies below can help when your child is experiencing anxiety: • Do deep breathing exercises together, slowly, for several minutes. • Sit with your child and offer calm. reassurance that the anxiety will pass. • Ask them to think of a safe place, then talk about it. • Utilize their five senses together. (Talk with your child about what they can see, touch, hear, smell, and taste. For example, they might notice five different colors; four soft things in the room; three sounds; two things they can smell; and one thing they find soothing to eat.)
• Do an activity that makes them feel calm, such as coloring, drawing, reading, etc. Utilize these strategies to help your child manage their anxiety: • Talk about their anxiety with them. • Think together about what might be causing them to feel anxious. • Help them to recognize when they’re anxious. • Come up with ideas that may help them. • Make a visual reminder of these ideas and review them often.
HELPING AT SCHOOL Parents and caregivers are encouraged to let teachers know if their child is experiencing anxiety. School teams, which typically include the principal, teacher, and school counselor, can determine support steps that can be taken to help students learn skills and strategies to help them manage anxiety to better focus on learning. All Cache County schools now have full-time counselors available to help you.
| 33 PR E S E N TE D BY
E D U C AT I O N U P D AT E
Establishing Routines to Help Children Succeed FRANK SCHOFIELD
superintendent, Logan City School District According to the U.S. Department of Health
routines gave children specific instructions
and Human Services, “Familiar activities can
to follow in order to successfully complete a
provide comfort for both adults and children
desired (or sometimes undesired) task. The
during challenging and uncertain times. Just
routine makes the process manageable, which
like adults, children feel more confident
encourages the child’s success. Routines
and secure when their daily activities are
can be flexible, so if a routine changes due
predictable and familiar.” For example, a
to special circumstances (bedtime is later
consistent daily schedule and step-by-step
because of visiting cousins), make sure that
routines give children a predictable day.
change is communicated to your child.
These schedules and routines at home help Jonathan (not his real name) is a kindergarten student in the Logan City School District. At the beginning of the 2023 school year, Jonathan did not possess the early reading skills that a kindergarten student should have, and was reading significantly behind his peers. However, Jonathan’s teacher and her colleagues had recently participated in a series of rigorous, in-depth training sessions on the science of early literacy. Then, these same teachers spent a year learning and implementing a set of routines that would ensure the application of these principles in every classroom. Due to this combination of new knowledge and established routines, Jonathan ended the school year significantly above the typical level for a kindergarten student, which increased his self-confidence, positive attitude toward school, and his self-perception as a capable reader. Like many of his peers, Jonathan experienced the positive outcomes that occur when the application of new information is supported by a consistent routine. All of us benefit from the existence of routines. Routines promote consistency, which can help us successfully manage the broad range of responsibilities adults fulfill. Routines aid in the application of new information and the establishment of new behaviors, both for children and adults. For our elementary teachers, routines helped them take the large volume of new information and organize it into manageable practices, allowing them to apply principles more fluidly and consistently.
children: • Feel in control of their environment • Feel safe, secure, and comfortable • Know what is happening now and what comes next • Know how to do an activity or task • Engage in learning Additionally, as young children participate in familiar activities and routines, they develop relationships with the people they interact with and gain a sense of belonging and selfconfidence. As the children grow and mature, consistent routines actually help them demonstrate emerging independence, and adjust to change more easily.
WHAT IS THE DIFFERENCE BETWEEN A SCHEDULE AND A ROUTINE? A schedule represents the big picture and includes the main activities that happen across the day (getting up, eating breakfast, going to school, etc), while routines are the steps needed to complete each part of the schedule. When my youngest son was a toddler, he enjoyed watching Daniel Tiger’s Neighborhood, in which the main characters would teach children routines that could help with basic tasks toddlers regularly completed. For example, “If you have to go potty, STOP, and go right away. Flush and wash and be on your way.” Or, “When you’re feeling mad, and you want to roar, take a deep breath, and count to four, 1-2-3-4.” These simple
The Centers for Disease Control and Prevention includes the following guidance on establishing routines at home. Additional information can be found at cdc.gov.
IDENTIFY THE ROUTINES • Identify the task the child needs to complete and identify three or four steps the child will need to follow. • Be sure the routine works for the whole family.
EXPLAIN THE ROUTINES/RULES • Make sure your child knows what you want him to do and when you want him to do it. • Use simple charts with pictures to visually display the routines and rules. • Remember that young children often need reminders about what to do.
FOLLOW THE ROUTINES/RULES • All family members should try to follow the routine and family rules. • Your child and you may not always want to follow the routine or rules, so provide reminders and support to help both of you be consistent and successful.
USE CONSEQUENCES • Positive consequences like praise occur when you let your child know you like how she follows the routine. Negative consequences like losing a privilege, time out, or removal from the situation occur when the routine is not followed. • The consequences for not following the routine should be clear to you and your child and given immediately.
34 | Winter 2024
Lean into Your Natural Frequency WIL WOOD
contributing writer
A classic example of natural frequency is a plucked guitar string or a tuning fork. When tapped, a tuning fork continuously vibrates at the same frequency, its natural frequency, hitting the same pitch or note. Humans are more complex than tightened strings or tuning forks, making it harder to find our natural frequency.
'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? You are a child of God. Your playing small does not serve the world.” So, how do we find our natural frequency? I don’t have a map or a tuning fork for you. In fact, I may only have a few things we should NOT do.
Don’t worry about being cringy Let’s talk about Ed Sheeran; he’s a rockstar and super talented. He came out of the womb writing music and singing, right? Nope. There’s a clip of him, at age 14, listening to himself sing a song he wrote, “Addicted.” It’s cringe by anyone’s
By fifth-grade, I perceived plenty of evidence that I was the dregs of society and would never amount to much. With that mindset, I was surprised when I outran the schoolyard while playing "odd man out” one day. Here’s the twist: I was the only one who knew I had won. I had juked, dodged, and just plain outrun every feral kid on the pitch, and I was heading into the infinite green turf of the northeast corner of Hillcrest Elementary’s bounteous field. I realized that not only had I upended the hierarchy of the school grounds, but I had also scrambled my identity of where I fit in in the world. In a way, I heard a far-off ring that was so sweet and felt like home, but I believed that sweetness was not for me. So I eased off the speed and let my friend catch and tackle me. Soon, Ralph, Piggy, Jack, and the rest of the schoolyard overtook me, but for that split second, I heard the soft, sweet ring of what could be my natural frequency. It frightened me because I couldn’t understand who I was if I didn’t fail at everything. I wish I could tell that fifth-grader, “You’re really good and really bad at different things. That’s who you are, and that’s perfect.” I cringed the first time I heard the quote from Marianne Williamson, “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.” I thought that was so stupid. Why would we be afraid of infinite power within us? I’m not exactly sure, but I know that fifth-grade boy feared it. The quote continues, “It is our light, not our darkness, that most frightens us. We ask ourselves,
Liam Wood, the author's son, finds natural frequency playing guitar.
| 35
standards. I’d like to think that he could feel the music even then.
If you have negative connotations with the word eccentric, I want
When we see others perform their craft, all we see is a person in
you to put those out of your mind. My dad is eccentric, but only
flow. We don’t see the slow development that leads to the shiny
in the most charming of ways. What makes him eccentric? I may
performance.
be too close to see the forest through the trees on this one, but I
Recognize your talents My friend Casey McFarland is a professional photographer. He has honed his craft and shares his goodness with the world through photography. However, there was a time when he stopped photography and went to sell insurance. Selling insurance lasted for
do see how he goes about things differently than other doctors. People tell me about their experiences with him and say things like, “He just doesn’t seem like a doctor, but …” I’m proud to say that my dad vibes on his natural frequency. Logic would say “oddities” alienate, but that is not always true. Not only do our differences help define who we are, but they endear us to each other and give us
a few years, and he hated it. During that time, he realized that not
all permission to be who we really are.
everyone could so easily make others feel comfortable from behind
When I first read that “a glimmer is the opposite of a trigger,” it
a camera’s lens, so he returned to photography. In retrospect, Casey
resonated. A glimmer is our natural frequency vibing within us. I felt
recognized that his ease and effortlessness while doing photography
a glimmer in fifth-grade when I outran the schoolyard. I think Ed
was talent. Because something comes easy, we often don’t realize
Sheeran felt a glimmer when making music even though he couldn’t
what a gift it is. We vibe closer to our natural frequency when we
perform it yet. Casey feels them when he shoots photos, and my dad
recognize and develop our talents.
feels them when all his knowledge, practice, and experience come
Recognize eccentricities
together so he can give good care as a doctor. Can it be scary to acknowledge a glimmer of greatness within ourselves? Yes. But lean
Webster defines eccentric as “deviating from conventional or
into that fear. Lean into it so you can feel your natural frequency. It
accepted usage or conduct especially in odd or whimsical ways.”
will grant you happiness and give others permission to find theirs.
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FAQ for a Family Optometrist MICHAEL COLE, OD
Child and Family Eye Care Center Throughout the years while serving the
Because early intervention is so important,
Children who see the world in a blur don’t
families of Cache Valley, parents often have
our office participates in the InfantSEE
realize that the world looks different to
similar questions. Here are a few common
program, which provides a free examination
other people, and that their version of
questions that come up in our clinic:
to children under the age of 1, regardless of
their surroundings doesn’t appear like it is
When should I bring my kids for an eye exam?
insurance coverage (infantsee.org).
supposed to.
After children enter school, we like to see
A personal anecdote: I needed glasses for
We like to see all children around age 1, and
them annually to ensure adequate vision in
several years and struggled to copy from the
often sooner if there are any concerns. For
the classroom.
board in school. I used to make a pinhole
these little ones, we are making sure there
How will I know if my child has vision problems?
are no vision situations that need to be resolved immediately. These could include
with my thumb and first two fingers to read a couple of words at a time or had to copy from my neighbor’s paper. The problem was
a very high or unequal glasses prescription,
The short answer is that you probably won’t!
that I didn’t know I was supposed to see
an eye that is turned/not lined up correctly
Sometimes there are some things that one
better than that! I thought that was normal
with the other eye, or a structural problem
might notice about a child’s appearance
and never mentioned anything to my parents
with the eye itself. When these issues are
such as an eye that is wandering or heavy
treated early, we can ensure normal vision
squinting, but normally children with poor
development and prevent worsening vision
vision behave and play like others with
later in life.
normal vision, especially at young ages.
or teachers. Unfortunately, my experience is all too common, and it is easily preventable with regular visits. continued on next page...
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Didn’t my child already have an eye exam at school? Unfortunately, no, the statemandated vision screenings usually administered in the schools are inadequate to identify most vision problems. While they are better than nothing, we routinely see many children who “passed” the vision screenings but still struggle with serious vision concerns. A comprehensive examination is the best way to make sure your child is classroom ready.
How can you check my child’s vision if they can’t answer questions or don’t know letters? It is true that small children have a hard time sitting still, let alone answering questions or reading letters during an eye exam. As children get older their answers often seek a certain outcome through their
responses, (i.e., I really want/ don’t want glasses). Fortunately, almost all of the eye exam can be completed with objective testing only, meaning that the provider performing the exam can gather data and measurements with their tools and observations only. One tool used dozens of times daily in our office is the retinoscope. This instrument shines light into the eye which is then reflected back toward the observer, much like the reflection seen in “red eye” photos. Using an array of lenses and this tool, we can very accurately determine how a patient’s eyes are focusing, and we can prescribe glasses when necessary. This tool, among many others, allows us to gather information and create treatment plans with little to no input from patients. We would love to speak to you about your children and answer any questions that you may have.
"...almost all of the eye exam can be completed with objective testing only, meaning that the provider performing the exam can gather data and measurements with their tools and observations only."
UTAH STATE COURTS Helping children & teens navigate through the divorce process by offering the Divorce Education for Children Program & Teen Website
Divorce Education for Children • Free Classes are offered online each month • Classes for children & teens ages 6-17
To register or view more information, visit our website: www.utcourts.gov/divorceedforchildren
Teen Website Provides resources & helpful information including: * How to deal with emotions * How to talk to parents * How to practice self-care Visit our website: https://www.utcourts.gov/en/self-help/case- categories/family/dived/teen-page.html
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Creative Ways to Tell Your Child 'I Love You' — on Valentine's Day or Any Day of the Year KIMBERLY BLAKER
contributing writer
Valentine’s Day is a perfect reason to show your child just how much he or she is loved. Try these creative ideas to show how much you care on Valentine’s Day, or any day of the year.
A cupful of love. Give your child a “World’s
especially for your child. Poems can be
Greatest Son/Daughter” or “I Love You” cup.
serious or fun, but either way, your child will
Then use it whenever you serve hot cocoa or
love them.
Do lunch. Pick up your child from school for
EDIBLE IDEAS
home from school with a Valentine banner
a surprise lunch date. Hit your child's favorite
across your front porch or entryway. Add cute
fast-food joint, go on a picnic, or have lunch
sayings that remind your child why he’s the
together in the school cafeteria. (If you
greatest. Create fun sentences by clipping
choose the latter, make sure your child won't
words from magazines and adding some
A heart a day. Add a heart-shaped candy to your child's lunch box every day of the school year. Be sure to stock up during afterValentine's Day clearances, so you don't run out. Heart-shaped lunch. Use a large, heartshaped cookie cutter to make heart-shaped sandwiches, toast, and other treats. Your kids will love the shape and maybe that you've eliminated the crust.
graham crackers and milk.
mind or be embarrassed.)
THE WRITTEN WORD A poet and didn't know it. You don't have to be a poet to write a poem for your child. If poetry isn't your thing, look up simple children's rhymes. Then, make revisions,
A Valentine’s welcome. Welcome your child
Valentine’s doodles. Snail mail surprise. Kids love to get mail, so why not send your child a card, letter, or postcard? Don’t forget to let your child check the mail to discover the greeting. continued on next page...
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DO IT TOGETHER
Scrabble greetings. Wish your child a “Happy Valentine’s Day,” congratulate him on a great report card, or show how much you appreciate your child's help with a Scrabble message. For younger readers, spell out a simple phrase, leaving a space between words. For older kids, make them figure out your greeting. Intersect the words as you would in playing Scrabble, and see if they can solve the message.
Love is silly. One thing kids love and do best is act silly, so loosen up, and join in the fun. If being silly isn’t your style, take a few lessons from your child and practice up. Letting loose is a great way to reduce stress and to let your children know they're fun to be around.
C is for … Make a poster portraying your child’s characteristics. Put your child's name at the top. Then list as many positive descriptive words as you can think of that begin with your child's first initial. Use a thesaurus to find oodles of words. (Example: Cassandra = cute, caring, creative, crafty, curious.) When you finish, laminate or frame it, and hang it in your child's room. Poetry praise. Give your child a poetry book written especially for sons or daughters, such as To My Son with Love or To My Daughter with Love on the Important Things in Life, written by Susan Polis Schultz. These books offer encouragement and a new understanding of your love for and commitment to your child. Don’t forget to add your personal inscription inside.
A gift of time. For today’s busy parents, finding time to read to or play with your child isn’t always easy. Fortunately, quality, rather than quantity, is what matters most. Show your child you care by setting aside a few minutes daily to talk, read, or play together. You’ll both reap the rewards. A class connection. As kids grow, together time becomes increasingly rare. Decide with your adolescent on an activity or hobby the two of you would enjoy together. Sign up for a class or set a regular schedule for the activity. Then mark it on your calendar. Treat it as you would any other commitment, not letting daily life interfere.
dying to see, and keep it a surprise. On the day of the event, just say you're all going out for dinner or some other concoction. Then, catch your kids by surprise when you arrive at your actual destination. Make a date. Plan a regular date with your child for one-on-one time. This works exceptionally well for families with more than one child. Each parent should take a turn with each child. You can go out for lunch or supper, play putt-putt golf, watch a movie, go roller-skating, or spend an afternoon at the park. Set a regular schedule so your child can look forward to your dates together.
GIFTS FROM THE HEART Flowers for her. Cut fresh flowers for your daughter, to brighten her room and her day. Race cars for him. Clip sports cars from
A trip down memory lane. Flip through photo albums or watch family videos together, and reminisce about favorite holidays, vacations, and family times you’ve had together.
magazines for your son, and post them on a
Eventful gifts. Buy tickets to a concert, ice show, or sporting event your kids have been
include his name, your sentiments, and who
bulletin board in his room. Engrave your thoughts. Have a necklace or bracelet engraved for your child. Be sure to it’s from.
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Van Gogh in the making. Sift through your child’s art collection and select a piece to display. Then matte, frame, and hang it in a room for everyone to see. Photos say a thousand words. Choose several pictures of your child from infancy through the present. Then use paper-edgers and trim them into different sizes and shapes. Overlap and tape them to the backing of a frame using double-sided tape. Then add matting and frame the collage. It’s in the wrapping. Don't wait for a special occasion to give your child a gift. Kids love presents, so the next time you pick up something for your child, wrap it as a surprise. Don't forget the ribbon (so it takes longer to unwrap), and include a small gift card that says how much you appreciate her. Scrapbooking fun. Put together a memory scrapbook of your child. Use photos, locks of hair, vacation postcards, and ticket stubs. Dedicate each page to a special holiday, event, or theme. Include dates and any details you remember, along with cute sayings and stickers to fit the themes.
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S PO N S O R E D BY
GOOD NEIGHBORS
Mortgage Rates and a Rise in Single-Family Home Construction LETICIA SHIFFLET
executive officer, Cache Valley Association of REALTORS®®
Many potential home buyers took a spot on the sidelines while interest rates climbed and home prices outgrew budgets in 2023. The new year has provided some relief as rates slowly drop and the markets begin to cool. Now is the time for potential buyers to prepare to make the move and beat the competition when the right homes come on the market. Professional REALTORS® have been tracking market trends throughout Cache Valley over the past several months, and first-time home buyers are reemerging, increasing the demand for existing and newconstruction homes. They anticipate the need for single-
family homes, townhomes, condos, and co-ops will grow in the coming months as borrowing costs fall. Home inventory was a huge obstacle that affected all aspects of real estate last year. Potential buyers faced limited options, and current homeowners were reluctant to sell since they had locked in ultra-low mortgage rates in previous years. With such low inventory, homebuilders are pushing to increase construction. Single-family home construction surged a whopping 18% in Fall 2023, and potential buyers can expect continued inventory and excellent buying incentives as we progress into 2024.
As rates come down, “the momentum is moving in the right direction for stronger activity in 2024,” Jessica Lautz, deputy chief economist at the National Association of REALTORS®, said. “We hope lower mortgage rates translate into stronger homebuilder activity, as inventory will be needed as buyers move from the sidelines.” Now is the time to act and work with a trusted REALTOR® who can help you flag market listings and new construction plans throughout the Valley. Rely on their expertise to track mortgage rates and be prepared to make your big move.
Back row (left to right): Dr. E. Brett Horsley, Dr. Kim McCulloch, Dr. Brynn Schumacher, Delilah Jaeger (CNM), Erin Hager (NP), Cami Bearnson (CNM), and Stacy Hepner (CNM) Front row (left to right): Dr. Tandy Olsen, Marie Smith (NP), Justine Powell (CNM), and Dr. Steve Wheelwright
Expert OB/GYN care in Cache Valley Our women’s health clinic provides individualized and compassionate care for women of all ages. • Annual exams
• Menopause management
• Childbirth education
• Incontinence
• Family planning and contraceptives
• Pap smears
• Pregnancy and Infertility
• General women’s health concerns
Chad Martinez, DO
Accepting new patients. Schedule an appointment today. Call 435-500-6106 or visit BudgeClinic.org
Greet each day with a
Warm Smile
Come visit us for your warmest smile at
THOMSON FAMILY ORTHODONTICS Brady Thomson, DDS • Jeffrey Johnson, DDS 435.752.1320 • Logan • Providence • tfobraces.com
Thomson Family Orthodontics @tfobraces