St. George Health & Wellness November December 2014 by IBuildMagazines.com

FITNESS

NUTRITION

H E A LT H

M in d / B o d y

F A M I LY W E L L N E S S

Special Holiday Guide Inside! See Page 51

INSIDE: Thinking Beyond the Edibles Remembering What Matters Most Develop a Culture of Sharing

YE A R Anniversary Edition

NOVEMBER/DECEMBER 2014 SaintGeorgeWellness.com

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The Holidays are about Family With Thanksgiving coming up and Christmas just around the corner, I get excited about what this season will bring. We seem to be a little kinder, a little more grateful and more aware of other’s needs. For whatever reason, we seem to pay more attention to the important parts of our lives. For me, the holidays are all about family. Memories of my childhood linger with the sights, sounds, and smells of Thanksgiving dinner or hot chocolate around a fire. Memories of a struggling young father trying to figure out how to provide gifts for young kids and a tired, young wife come to mind. Excitement for family get-togethers with holiday music in the background and long discussions that lead into late-night laughs are also on the horizon. In the end, the holidays provide a time and a place to connect, heal, laugh, serve and--most importantly--strengthen our greatest asset, our families. I would like to offer three suggestions to make the most of this time with family:

1. Let the season bring out the child in all of us. Children are great examples of finding joy in the simplicities of life. Children also remind us of how life used to be a lot simpler in general. With our chaotic lives and the worries that come with finances, jobs, health, relationships, etc., I would guess we all wish life could be a lot simpler. Many of us put too much pressure on ourselves during the holidays, wanting to make the season “perfect” for our loved ones. In all fairness, I “get” why some of us feel pressure and try to pack so much in during the holidays; we love these people and want to make it a great experience for all! However, if we asked our loved ones what they enjoy the most, they would probably answer, “Just being together makes all the difference.” In the end, my hope this holiday season is that we can cut back on some of the extras of the holidays and focus more on just being with one another. My son reminds me all the time in not so many words that he enjoys my company more than what we are actually doing. So, put down whatever you are doing for a moment and just be with one another!

2. Allow peace and joy to heal our wounds. The holidays can be difficult for many. Memories of the past or people not present can cloud the joys of the season. Sometimes we can allow the holidays to open old wounds. However, the holiday season can also heal if we allow it. There have been a number of holidays in my life where the past was too overwhelming for me to fully enjoy the moment. Over the years, I have learned that time can help heal. I have also learned that serving others, being with loved ones, and having hope can speed up the healing process. There are many that are suffering this holiday season beyond our own pains; may we all open our eyes to heal others as well. May we all be open to receiving the warmth of others and allow peace and joy to enter our hearts more fully. 4 www.saintgeorgewellness.com

3. Serve as a family. My greatest holiday memories stem from service opportunities with my family. I remember visiting a large family in rural Pennsylvania on a snowy evening. The jars of peanut butter had been licked clean and they were out of money and food, let alone thinking about presents for the holidays. As an 11-year old boy, I was shy and didn’t say much, but left with a warm feeling in my heart after my father gave them groceries and some fun holiday socks. I remember sharing a large chicken “asado” (barbeque) as a young man with a group of poverty stricken indigenous families that spoke Wichi in South America, and singing Christmas carols (their favorite song was “The First Noel”). My greatest memories are sharing what I have with others, alongside my family and friends. May we all seek out those in need this holiday season and spend time as a family serving them. The memories built will outlast the food and gifts we receive. I hope we can all stop every once in awhile and just enjoy the season. I feel it is so important to take a moment and remember who we are, where we are, who we are with, and what surrounds us, including the beauty of the earth, our families and friends, and the goodness of others. The holidays are a gift to us all. May we make the most of them as we become as a little child, allow peace and joy to enter our hearts, and serve others amongst friends and family. In the end, the holidays remind us of our greatest asset – our families. When cultivated, the holidays grow beyond ourselves and invite us to love. Happy Holidays!

Jared DuPree Executive Editor

Cover photo and all photos here by Corey Allred. St. George Health & Wellness Magazine | November/December 2014 5

Meet Our

STAFF

Alesha Sevy Kelley Editor

Terrin Parker, PT Associate Editor

Jonathan Decker Author, Family Wellness Section

Emily Fonnesbeck, RD, CD, CLT Author, Nutrition Section

Tiffany Gust, CPT Author, Fitness Section

Chad Olson, MS, LMFT Author, Family Wellness Section

Brigit Atkin Author, Mind/Body Section

Chef Greg Reith Author/Executive Chef

Celece Seegmiller Author, Travel

April Judd Author, Weight Management

Kevin Weston Author, Fitness Section

W. Jared Dupree, PhD, MBA Executive Editor

For information on advertising or other inquiries, visit our website at www.saintgeorgewellness.com, email stgeorgewellnessmagazine@gmail.com or call us at 435-319-0273. The publisher is not responsible for the accuracy of the articles in St. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2014.

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Table of

Contents

56 Staying Young Under the Desert Sun 59 Hand and Foot Manipulation 62 Therapy Dogs in Southern Utah 66 Spread Holiday Cheer, Not the Flu!

Are You Listening?

Financial Wellness How Giving Back Pays it Forward

Student-Athlete Profile: DSU’s Skyler Storie 20

Mind/Body 23

Cyclocross: Try Something New this Winter 119

Nutrition Thinking Beyond the Edibles

Year End Review with Chef Greg “Mother May I....” 28 Roasted Butternut Squash and Caramelized Shallot Soup

29 When Life Gives You Lemon Bars 30 Avoid the Weight Gain this Holiday Season with these Smart Tips 32

Steering Clear of Mental Autopilot: 5 Tips to Taking the Wheel 72 Choosing a Reverse Mortgage Lender: Are They All the Same? 74 How to be Generous to Family and Yourself 78 Birds of a Feather Play Pickleball Together 82

On The First Day of Christmas My Workout Gave to Me... 14 The Green Valley Loop 15 Building the Foundation: The Best Core Stabilization Exercises 18

Electric Bikes: A Powerful Tool for Improved Knee Rehabilitation

Holiday Hazards: Protect Your Pets

Fitness

The Gift of Laughter 84 50 Before 50: A Runner’s Journey “Deep Roots are not Reached by The Frost” 87 The Road Less Traveled... Just Might be a River 88 Improve Your Life: Think Like a Soldier 90

Restaurant Profile The Pasta Factory 92 Celebrating The Pizza Factory and The Pasta Factory 93

101

102

106 Remembering What Matters Most 110 5 Steps for a Harmonious Holiday

Cultural Arts Annual Arts & Crafts Boutique at SunRiver 16 Southern Utah’s Most Intimate Theatre 104 Develop a Culture of Sharing 112 St. George’s Art On Main Stroll 114 Dixie State University: Expanding the Educational Experience 116

Special Insert – 2014 Holiday Guide 51 Departments Mayoral Message 8 Calendar of Events (See Holiday Insert) Featured Directory Listings 120

Looking for a way to involve your family in service projects this holiday season? DOVE Center has the direction you need!

Health The Shoulder: Both Marvel and Menace Seeing is Believing Heart News

Riverside Dental Care: Celebrating 20 Years in St. George Switchpoint Community Resource Center Opens Its Doors 98

On The Cover: Two Year Anniversary Edition

The Hierarchy of Needs

Domestic Violence and Your Responsibility 76

How to be Happy

NOVEMBER/DECEMBER 2014

What is Lymphedema?

Family Wellness

“Is it possible to Have Arthritis in My Low Back or Neck?” 48 Healing Hands

Jaime Bacon, LCSW on Holiday Blues 53

Ring bells with us to benefit Salvation Army, an agency that provides significant funding to DOVE Center for housing and other client needs. OR, come wrap holiday gifts with us at the Outlets at Zion, where volunteers wrap in exchange for donations to DOVE. This is a wonderful opportunity to raise awareness and spread the good word about DOVE Center and our services; ideal for small youth groups and families! To inquire further or sign up to help, call Adele at 435-628-1204, Monday - Thursday, 9 a.m. to 5 p.m. or email her at adele@dovecenter.org. Let's team up this holiday season to support the women and men who will seek services as a result of domestic violence

St. George Health & Wellness Magazine | November/December 2014 7

M ayo r a l M e s s a g e

Another autumn is upon us, and we have experienced an exhilarating season thus far, filled with exciting events such as the St. George Marathon and the Huntsman World Senior Games. These, and other fall events bring tens of thousands of athletes, friends, and family members to Southern Utah. It is estimated that while here for these two events, visitors impact our local economy to the tune of around $20 million. These activities are also an indication of the type of community we are: one of activity! A notable feature of Washington County is our growing network of walking/biking paths. Residents and visitors flock to the trails for recreation, fitness, and in some cases to commute to work. I believe it is time to plan and implement more bicycle-friendly streets. In the county as well as in St. George, consultants have recently been engaged to help us with our transportation planning – including routes for bicycles and pedestrians. While not everyone can bike to work, some can and would if there were safe routes available. Bicycles require no fossil fuel, emit no harmful pollutants, are an affordable option for those with limited income, and are much easier on our streets than cars. Additionally, cycling has health benefits, and frankly, is just plain fun. In central St. George, we’ve already designated three streets as bicycle boulevards – streets that include separate lanes for bicycles. 8 www.saintgeorgewellness.com

These include Diagonal Street, 300 West, and 300 South. We will be looking to our consultants and to a new Bicycle Advisory Committee made up of local cyclists and residents to determine if these streets and others could be further modified to bring added safety to cyclists and thus promote even more bicycle transit in town. Further, we will study whether we might be able to implement a bike-share program, such as those in Salt Lake City and many other cities, where in the central part of the city, self-serve bike rental stations would be set up so one could rent a bike for a short period of time to get from one part of town to another. Daily, monthly and annual passes could be purchased at the point of pick-up with a credit card at an ATM-like kiosk. All of this should be done with a combination of existing public funds, private contributions, and user fees. I believe this kind of focus will further our current recreation, fitness and transportation purposes in St. George and the surrounding areas. Jon Pike Mayor, City of St. George 435-632-6892 (cell)

St. George Health & Wellness Magazine | November/December 2014 9

Where Dixie Begins

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St. George Health & Wellness Magazine | November/December 2014 11

What is Lymphedema? About the Author Darrin Hurdsman is an occupational therapist who has completed specialized training and certification in manual lymph drainage and complete decongestive physiotherapy for patients with lymphedema. For more information or to contact Darrin, call Summit Rehabilitation at (435) 628â&#x20AC;&#x2018;5150.

12 www.saintgeorgewellness.com

By Darrin Hurdsman Lymphedema is an abnormal accumulation of lymphatic fluid that causes swelling in the arms, legs, or sometimes trunk, due to a blockage in the lymphatic system. The lymphatic system includes lymph nodes and vessels, which carry and remove lymph fluid, similar to our circulatory system. Lymph fluid contains wastes, toxins, proteins, viruses, bacteria and excess water that must be filtered by the lymph nodes and vessels and removed. If the lymph nodes and vessels have been blocked, damaged, or removed, they are unable to filter normally. Excess fluid collects and causes swelling.

attention. Lymphedema can be best treated and improved if treatment begins early.

What causes lymphedema? There are two main types of lymphedema: primary and secondary. Primary lymphedema means the lymph nodes or vessels are damaged or missing with no known cause. This can occur at birth, or develop in teen or adult years. Secondary lymphedema is a result of surgery, radiation therapy, injury, or infection. According to the National Lymphedema Network, 25-35% of women treated for breast cancer develop some degree of lymphedema in the arm. Both women and men are at risk of developing lymphedema following surgery or radiation for gynecological, melanoma, lymphoma, prostate, or kidney cancer. Lymphedema can occur immediately, postoperatively, within a few months or years, or up to 20 years later.

How is it treated? Treatments for lymphedema may include elevation, exercises, manual lymphatic drainage, specialized compression bandaging, a lymphedema sleeve or a pneumatic sleeve. If left untreated, lymphedema can lead to: • Increased limb swelling • Reduced range of motion • Permanent disfigurement • Limb heaviness • Fungal infections • Skin changes (fissuring, color changes, and loss of elasticity) • Reduction of lymphatic and blood circulatory systems

What are the signs and symptoms? Lymphedema usually begins with swelling in the hands or feet. If you have persistent swelling in an extremity, you should seek medical

Who treats lymphedema? A certified lymphedema therapist recognized by the National Lymphedema Network provides treatment for lymphedema.

Can lymphedema be cured? Once lymphedema occurs, the severity can be reduced or controlled, but not cured. Following the prevention guidelines is the best way to avoid lymphedema. However, lymphedema may still occur despite your best efforts to prevent it.

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St. George Health & Wellness Magazine | November/December 2014 13

On The First Day of Christmas my Workout Gave to Me...

Some ENDORPHINS to keep me Stress-Free!! By Tiffany Gust The upcoming holidays bring with them the stress of baking, shopping, and entertaining, not to mention gift giving. Holiday stress statistics reported by the American Psychological Association show that during this season, up to 69% of people feel stressed by “lack of time,” 68% by “lack of money,” and up to 51% feel stress over “pressure to give or get gifts.” Stress is a fact of life, but the holidays seem to bring out a series

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of stresses that only come this time of year. Stress can take its toll on your About the Author body and even weaken your immune Tiffany Gust received her Bachelors of Health Science system. During the holidays, you may Degree from Utah State be tempted to ditch your workouts University. She is an ACE because you are “too busy.” However, Certified Personal Trainer and a USAT Certified Triathlon your workout might be the gift you need Coach. Tiffany has competed to give yourself during this in over 70 triathlons and has busy time! qualified for World Nationals in the Olympic Division in 2012 Exercise has been known and 2014. She specializes in to decrease cortisol (a weight management, triathlon, hormone released during and fitness coaching. As the stressful events) and increase owner of TG Triathlon and Fitness Coaching, Tiffany helps endorphins. Endorphins clients to unlock their potential are your body’s “feel good” and journey towards a better chemicals that can give you a self. https://www.facebook.com/ tiffany.gustcoaching natural boost. It may be just what you need to get you through the holidays! Here are some ways to include exercise in your busy holiday schedule: 1. I nstead of taking the time to go to the gym, put in a DVD or use an exercise program from “YouTube.” This will save you time that would have been spent driving to the gym. 2. C ut your 60-minute workout to 30 minutes. This way you can get in something but still have time to get those gifts wrapped. 3. F ind ways to incorporate movement in your day by parking at the back of the parking lot, taking the stairs, or getting up from your desk to walk to the restroom that is furthest away. 4. U se your gift shopping as your workout; keep moving and pick up the pace! 5. C omplete 20 minutes of body only exercises. Exercises such as squats, lunges, push-ups, wall sits, and sit-ups. 6. S plit your workout into two 10-15 minute sessions. Do one in the morning and one in the evening. 7. W hen spending time together as a family, use movement by playing “Charades,” “Hide and Seek,” or “Mother May I?” This holiday season, don’t ditch your workout! Instead, let it energize you by engaging in some form of exercise and releasing some ENDORPHINS!

The Green Valley Loop By Jay Bartlett Let’s get back to St. George’s roots of mountain biking: The Green Valley Loop and surrounding area. One of the earliest wellknown trails in the area, The Green Valley Loop is still a favorite. From trailheads located atop Canyon View Drive in Green Valley and Navajo Drive in Bloomington, “The Loop” as it’s also vaguely called (and confusingly, since it’s more of an out-and-back unless you add pavement miles), is a gateway to many other trails within and outside the Bear Claw Poppy Reserve (adding to the confusion, this trail is also referred to as Bear Claw Poppy) including Stucki Springs, Barrel Roll, and the Green Valley Competition Area. The Bear Claw Poppy, for which the area is named, is a pretty whiteflowered plant that is endangered and protected. Riding in this area is a privilege, so please stick to existing trails to help preserve the beauty of the area. One reason for the popularity of this area is its appeal to beginners and experts alike. An easier, short loop starts at Navajo Drive. After the first left turn, stick close to the fence line and follow the trail into a shallow climb up a wash (great warm up) to the junction of Stucki Springs (about two and a half miles in and signed). Take a right to the bottom of Clavicle Hill (do the math on that name!) and ride a fast and twisty roller coaster ride back to Navajo Drive for a five-ish mile loop. The more advanced rider will want to hook into other trails or head up or around Clavicle Hill onto the Acid Drops, then up Three Fingers of Death (names that demand respect) to the Green Valley water tank for a ten mile out-and-back (or more if you add trails like Zen or others in the Competition Area). Boogie-ing back down the Green Valley Loop is one of the great joys in life! I estimate I’ve ridden it over a thousand times and the chatter with my friends at the bottom always includes, “That was so fun!” It’s a trail full of great corners, fast hard packed dirt, kickers for those air-inclined, and g-out washes where momentum is your friend to get smoothly up the other side. It’s a trail that you make as hard or as easy as you want depending on whether you push hard or just spin easy. As I mentioned, this is one of the most used trails in the area so keep your head up and watch for other riders and hikers, and show

some courtesy when passing. There are plenty of opportunities to re-accelerate and up the fun factor! Another word of caution, this trail often gets “loved to death.” If it has rained within a couple of days, or if the temps drop below freezing, then thaws, the trail, especially from the Acid Drops down to Navajo Drive (which is mostly clay) turns to a About the Author Mountain bike veteran, gooey mess that is not only no fun to amateur filmmaker, and ride through, but when it dries, turns endurance racer Jay Bartlett rock hard keeping ruts and footprints has been riding trails in the St. George area for over twenty solid for sometimes years to come.If years. Jay has nearly a decade of you’re not sure of conditions, please experience as a bike mechanic at contact local bike shops for advice on Bicycles Unlimited, St. George’s where to ride. oldest bike shop. I often hear how lucky we are to have trails like The Green Valley Loop right in our backyard. It’s definitely one not to be missed whether you’re a beginner or a pro. If you’re an old timer who’s ignored it for a while because you’ve ridden it so many times, go back and give it a visit. It’s guaranteed smiles. Go ahead… go for a pedal!

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Annual Arts & Crafts Boutique at SunRiver By SGHW Staff As the holidays approach, itâ&#x20AC;&#x2122;s time once again for The Annual Arts & Crafts Boutique. This event has become a well-loved tradition at SunRiver in St. George, Utah. Creativity flows through the community, with over thirty artists and crafters displaying and selling a variety of items. Gorgeous oil paintings, ornate wood carvings, intricate crocheted and knitted hats, phenomenal metal art, and beautifully embellished clothing will all be on display, along with Christmas ornaments, self-published books, carved gourds, semi-precious jewelry, fine art photography, pottery, silk flower arrangements, and much more! There is something to entice everyone, whether you want to simply admire the magnificent works of the skilled artists, find that perfect gift for a loved one on your Christmas list, or take something home to become part of your personal collection. Lunch and refreshments will be available for purchase and the best part of this event for many is that admission is free! All event profits will be donated to the Dixie Care and Share Community Soup Kitchen, a local partner of the Utah Food Bank. Come join the fun on Saturday, November 8th from 9 a.m. to 2 p.m. and help support a good cause while you get a head start on your holiday shopping. SunRiver St. George Community Center directions: Off I-15, take exit 2 to SunRiver Parkway then take your 3rd right. The address is: 4275 S. Country Club Drive. For further information, please visit www.sunrivertoday.com, or call 435.773.4100. 16 www.saintgeorgewellness.com

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Building the Foundation:

The Best Core Stabilization Exercises By Kevin Weston, BS, HFS, CPT

Training your body is similar to building a house. Without a strong and stable foundation, every other component of the building process is going to be jeopardized. If your balance and core strength are weak, doing random exercises will probably make your situation worse by increasing your risk for injury or re-aggravation of an old injury, usually lower back, knee, hip and shoulder pain. These 3 simple and basic core exercises will help lay the foundation for other components of a customized exercise plan to begin later on when you’re ready. I know you’re busy, but this gives you one to two months to do the groundwork and be ready to set realistic New Year’s fitness goals and practice being adherent to a plan. Keep in mind, the following core exercises are not just “abdominal exercises,” they go beyond that. Your abdominal muscles are involved in many core movements, but your core also consists of all the large and small muscles that attach to your vertebrae. Its major functions are to stabilize the spine, pelvis, and shoulder girdle. Without these muscles properly working in sync, many basic tasks of everyday life would virtually be impossible. When the core is weak, there is an increased chance of low back pain and undesirable discomfort because the body cannot distribute and move your weight efficiently, hence putting stress and pressure in areas that are not designed to take on that type of load. These exercises, if done safely and correctly, will target and strengthen the major muscles groups of the core. They should be done 2-3x/week (not consecutive days), in sets of 1-3, and with 10-15 repetitions – according to your ability.

Plank:

Start position: Lie on stomach with feet together and forearms on ground, keeping elbows under shoulders. Movement: 1. Draw-in belly button and squeeze glute muscles. Do not hold your breath. 2. Lift body off floor and form a straight line from head to toe. 3. Hold position for as long as you can. Too Hard? Keep your knees on the floor.

Disclaimer: There are many other options and modifications not listed here. If these exercises are not a good fit, contact a fitness or health care professional to help develop an appropriate plan for you. If you already suffer from joint or low back pain, please consult with your physician and use good judgment when performing these or any other exercises.

Bird Dogs:

Start position: Position yourself on all fours. Movement: 1. Draw-in belly button and tuck chin. 2. Raise arm with thumb up and extend opposite leg behind; keep back flat. 3. Try to keep shoulder, hip and knee in straight line. 4. Hold 5 seconds; alternate sides. Too Easy? Perform in push-up position. 18 www.saintgeorgewellness.com

About the Author As a graduate of BYU, ACSM Health Fitness Specialist and NASM certified personal trainer, Kevin understands and lives the science of exercise. His training company, Custom Fit Workouts is located inside Anytime Fitness in Santa Clara.

Floor Bridge:

Start position Lie on back with knees bent, feet flat and shoulder-width apart. Movement 1. Draw-in belly button and squeeze glute muscles. 2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing up through heels, holding 5-10 seconds. 3. Lower pelvis to floor.

Too Easy? Keep one leg off the floor.

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Student-Athlete Profile:

DSU’s Skyler storie

A Storie to Share 20 www.saintgeorgewellness.com

By Breanna Orullian Sporting a pair of running shorts and a ponytail, Skyler Storie is the epitome of an athlete… a cross-country athlete, to be exact. Skyler is from Cottonwood, Arizona where she attended Central Arizona Community College before making the move to Dixie State University. Storie contributes her discovery of the sport to her PE teacher in sixth grade but says her love for the sport came from her high school coach, Jim Bostwick. Storie shares, “He taught me that enjoying the run and hard work, along with dedication, was really all a runner needed to have to be successful.” This discovery did not stop her from “playing the field,” so to speak. Storie tried her hand (or legs as the case may be) at other sports, which included basketball, softball, and track. There is a difference between track and cross-country, not only in the nature of the sport but also on a cognitive level. When asked how cross-country differs from track, Storie enlightens us, “It’s harder in a different way. It’s harder, I would probably say, in a more mental way. When you are running cross-country, there’s not really a lot of people out on the courses to see you, it’s just you in the race and the people you are competing against so you have to really push yourself and try and break your own limits…” Skyler does not just leave it on the trail, though. Academics are really important to her as well. Dixie State University appealed to Storie not only for the cross-country program, but also for the academics. In her own words, “I really just wanted to focus on my academics, while still enjoying running cross-country.” There is a direct correlation

between the two since her sport, in her opinion, has made her more determined and focused. “You see the work that you put in athletically, you can directly apply that to your academics as well,” Storie reports. An article on a cross-country athlete begs the question, “How does she do it?” One word: miles. Practicing two times a day, three days a week is not abnormal for Storie and her team. Loops around the town, marathon courses, or biking trails; it does not matter which course the team takes, what matters is getting the miles in because that is what builds endurance and helps the athletes perform in races. How has our own Skyler Storie fared? Unbelievably well. She won her last race at UNLV with her fastest time yet, 17:38. Storie was pleasantly surprised at her time. She was not expecting the success so soon but it was nice to see her hard work pay off. Storie is not afraid of a challenge. As she shared her training schedule, she made mention of the fact that she liked to train with the boys as much as possible. Say what?

About the Author

You read correctly. Besides her “just because I can” reason, Skyler says she likes to train with the guys because they run faster which pushes her to work harder and keep up with them. Perseverance at its finest, folks. Skyler Storie, a cross-country athlete from Cottonwood, Arizona had a lot to say about her sport and how that sport has affected other aspects of her life but it was what she

Breanna Orullian is a senior at Dixie State University, majoring in communications. She enjoys writing as an outlet but also loves to visit new worlds via great books. When she is not participating in these activities, she likes to study, meet new people, and laugh hysterically with her sister.

answered when asked how she counters runner’s block that stood out significantly. “Suck it up, you’re almost done,” she tells herself, and that she does. There are no limits Storie hesitates to push. She has been sucking it up and getting it done, with a love for the sport that is absolutely contagious!

2014 UPCOMING HOME SCHEDULE Nov. 1 Nov. 1 Nov. 4 Nov. 5 Nov. 8 Nov. 8 Nov. 8 Nov. 9 Nov. 18 Nov. 19 Nov. 21 Nov. 22 Nov. 25 Dec. 13 Dec. 20 Dec. 31

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For tickets call 652-7800 or DixieAthletics.com St. George Health & Wellness Magazine | November/December 2014 21

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ELECTRIC BIKES: A POWERFUL TOOL FOR IMPROVED KNEE REHABILITATION

David Rasmussen President, eSpokes

Living an active lifestyle can sometimes result in injuries. The American Academy of Orthopaedic Surgeons states that in 2010 there were roughly 10.4 million patient visits to doctor’s offices because of common knee injuries. According to the Academy, “Knee injury is one of the most common reasons people see their doctor.” 1 Dr. Scott Parry MD, Orthopaedic Surgeon at St. George’s Coral Desert Orthopaedics, has performed hundreds of knee surgeries in his 23 years of treating patients. “I tell multiple patients daily that one of the best ways to rehabilitate after knee surgery is to ride a bike.” Dr. Karen Hambly describes the benefits of bicycle knee rehabilitation: “In comparison with other exercises, cycling is a relatively ‘knee friendly’ activity that can help to improve knee joint mobility and stability… The bicycle has a number of features that make it a particularly good tool for knee rehabilitation. Knees like cyclical movement without excessive forces…. All of the major muscles of the legs are used at one point or another during cycling.” 2 For some, however, riding a conventional bike can be difficult. Electric bikes are a powerful alternative to conventional bike riding. Ron K. Daniels MHS PT, physical therapist at Intermountain Sunset Clinic and an accomplished cyclist, uses electric bikes to help his patients rehabilitate their injuries. “I’ve seen remarkable improvement in my patients who rehab on electric bikes. They recover faster and more completely than patients that don’t.”

Jen Cloward knows first hand the benefits of using electric bikes for rehabilitation. Jen has had three knee surgeries in three years. “The electric bike pushes my range of motion. With all my surgeries I was concerned about loss of muscle, and I wanted to ride my bike again. But, I knew with my injury I couldn’t climb the hills. Riding an electric bike helped strengthen my knee and gave me the assistance I needed to climb the hills.” With her knee now stronger, Jen is riding her conventional bike again. “It’s a great feeling to know that I can do it,” she says. In addition to the physical benefits, riding an electric bike provides strong emotional benefits. Imagine the difference between rehabbing indoors on a stationary bike versus being outside enjoying the fresh air and beauty of nature. “Nature is fuel for the soul…. Individuals consistently [feel] more energetic when they [spend] time in natural settings,” says Richard Ryan, professor of psychology at the University of Rochester.3 Knee rehabilitation on an electric bike offers a powerful way to improve your physical knee rehabilitation. Ask your doctor if electric bikes can help with your knee rehabilitation. To schedule an appointment with Ron Daniels at eSpokes to fit you with the right ebike for your rehabilitation, call eSpokes (435) 688-1830. 1. American Academy of Orthopaedic Surgeons, “Common Knee Injuries”, AAOS.org, last reviewed, March 2014. http://orthoinfo.aaos.org/topic.cfm?topic=a00325 2. KNEEguru, The Knee Learning Resource, “Cycling for Knee Rehabilitation”, http://www.kneeguru.co.uk/KNEEnotes/specialist-commentaries/dr-karen-hambly/20 08/cycling-knee-rehabilitation, March 2008. 3. University of Rochester, “Spending Time in Nature Makes People Feel More Alive, Study Shows”, http://www.rochester.edu/news/show.php?id=3639, June 3 2010.

Be sure to like us on Facebook! St. George Health & Wellness Magazine | November/December 2014 23

Christie Benton, RD, CD

Thinking Beyond the Edibles By Caitlyn Brooskby, MPA From snow-capped gingerbread houses to candy cane shaped sugar cookies, the food delights are plentiful during the holiday season. As much as the holidays are known for large family gatherings and dangling mistletoe, the anticipation of holiday weight gain can cause unnecessary gloom. How much weight do people typically gain during the holiday season? Surprising to most people, the average weight gain is very minimal. “The holiday weight gain is not as high as most people think it is,” says Christie Benton, dietitian at Dixie Regional Medical Center. “On average, people tend to gain around one pound but it can be up to as much as five.” Most people have heard of the typical, helpful hints to stay healthy in the colder months. These tips include: stay hydrated, practice portion control, stay out of the kitchen when possible, and eat mindfully. 24 www.saintgeorgewellness.com

Less common hints include wear skinny jeans and watch the clock as you eat. How can an individual enjoy their holiday festivities without making holiday gatherings all about the calories? They can think beyond the food and plan. “The real game changer in staying healthy during the holidays is planning,” says Benton. “If people typically work out, then they need to keep room in their schedule for their routine work out.” Another way to think beyond food is to plan family activities that aren’t centered on edibles. These types of activities include visiting a zoo or going ice skating. Families can plan craft nights or discover a new place they’ve always wanted to see. Now, there will still be activities that surround food, but there are ways to make the meal lighter. When preparing the Thanksgiving feast, think color. From winter squash to apples, there are plenty

of healthy options to include on the dinner table. Pumpkins can be a good source of vitamin A, riboflavin, and iron, while apples are high in pectin, a soluble fiber that has been shown to help reduce cholesterol. If you haven’t included these foods in your traditional holiday meals, you can find a new recipe that doesn’t involve a lot of butter, cream or gravy. When asked whether turkey makes you tired, Benton answered “No.” In fact, it’s actually the meals’ high carbohydrates that can cause someone to want some desperate shut eye. “A carbohydrate-rich meal increases the level of tryptophan into the brain and leads to serotonin synthesis,” says Benton. “In fact, chicken has almost the same amount of tryptophan as turkey does.” This holiday season, think beyond the edibles and discover new activities with family and friends.

How to save almost 2,300 calories (UC Berkeley Wellness Letter, Dec. 2006)

Old-Style Meal

New-Style Meal

Appetizers 20 potato chips plus creamy dip..................410 5 crackers with cheese......................................300 1 cup egg nog......................................................340

Appetizers 20 potato chips low-fat yogurt dip..............155 Raw vegetables with salsa................................ 40 1/2 cup low-fat egg nog..................................140

Dinner 10 oz champagne/wine...................................230 9 oz turkey, white and dark meat, with skin...........................................................520 1/2 cup gravy......................................................... 60 1 cup standard stuffing....................................500 2 candied sweet potatoes...............................285 1 cup buttered green beans............................. 70 2 rolls, buttered...................................................240 1/4 cup canned cranberry sauce..................105 1 slice pecan pie, with whipped cream......520

Dinner 5 oz champagne/wine......................................115 6 oz turkey, white meat, no skin...................230 1/4 cup low-fat gravy.......................................... 20 1 cup low-fat stuffing........................................125 1 cup baked acorn squash..............................115 1 cup steamed green beans............................. 35 1 roll........................................................................... 85 1/4 cup low-sugar cranberry sauce............... 85 1 slice pumpkin pie............................................145

Total Calories: 1,290

Total Calories: 3,580

About the Dietitian Christie Benton, RD, CD, has been a registered dietitian for over 30 years, in both in-patient and out-patient settings. Benton received her Bachelor of Science degree in dietetics and food administration from California State University, Long Beach. Currently, she is the dietitian for out-patient and wellness services in the Live Well Center at Dixie Regional Medical Center. She provides individual diet counseling, as well as classes and community presentations. Benton has specialized in diabetes education and is certified in weight management.

The LiVe Well Center Assessment can be your next exit to a new you. We can help you Get Well, Stay Well and LiVe Well for the rest of your life. Call (435) 251-3793 to schedule your LiVe Well Center Assessment.

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The Hierarchy of Needs By Emily Fonnesbeck I bet you have seen this before. It is Maslow’s Hierarchy of Needs and I feel like this idea can really help us understand why eating concerns, worries, frustrations and anxieties can feel all-consuming.

When your basic need for food and nourishment is not being met, it becomes much harder, if not impossible to progress through higher levels of feeling safe, loved, worthy and enough. This is why I HATE dieting. The minute you start a diet you create distrust with your body’s intuition and natural ability to meet your needs. Any set of outside rules creates rigidity, which leads to chaos. This chaos eventually leads back to rigidity and then chaos again. The cure becomes the cause, given restriction breeds rebellion. You end up at war with yourself and living from a place of scarcity and lack. As we approach the season of Thanksgiving, I would encourage you to practice an attitude of gratitude and abundance. Instead of starting your day with the thought of not enough sleep, not enough time, not enough love, not enough food (scarcity and lack), focus on being and having enough (gratitude and abundance). This shift in mind-set is a game changer. You are able to live in the present and feel peace while progressing to the higher levels of needs such as feeling safe, loved and worthy. The key is to learn to trust yourself again. This takes work and practice (a lot of it!) and is much harder than following food lists and meal plans. What you need to know is that it is VERY common for an individual learning intuitive eating to still bounce between restriction and chaos. Unlearning dieting habits and thought processes takes time and dedication, especially amid the nutritional noise in our current culture. However, as you continue to practice you will find the pendulum doesn’t swing quite as wide each time and eventually finds center and balance. This process is a wild ride that will teach 26 www.saintgeorgewellness.com

you about yourself and life in ways you would never learn otherwise. You come out on the other end a confident and compassionate person, at peace with About the Author yourself. Emily is a Registered Dietitian You cannot hate your body into one and received her degree at Brigham Young University. you love. Control and restriction is not She is a member of the Academy the answer. Get out of your head and start of Nutrition and Dietetics connecting with the neck down. Identify and belongs to the Vegetarian Practice Group, and the Weight physical hunger and embrace it. Enjoy Management and Sports, food and use it to fuel and energize you. Cardiovascular, and Wellness Identify emotional hunger and listen to it, Nutrition practice groups. She has a Certificate in Adult as well as its warnings. I do not feel that Weight Management and is a overeating happens because we love food Certified LEAP Therapist. too much. If we truly love something, I believe we would want to enjoy, savor and nurture the relationship. Love is not using food to numb, hide, distract or hurt yourself. I feel overeating happens because we do not love food, ourselves and our lives enough. This holiday season, practice an attitude of gratitude and abundance. Celebrate your body and all it can do for you. Give yourself the gift of being enough and embrace all that you have and are!

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Year End Review with Chef Greg

“Mother May I....” By Chef Greg Reith Besides the temperature change that autumn brings, I have been observing a perplexing trend. Everywhere I go these days I hear, “I can’t believe that it’s the holiday season already!” More unusual still, “Are you ready for Christmas?” is being tossed about, and how many times throughout the year have we all heard, “Wow...Time flies!” I sometimes feel as though I hear it daily. Are we all so chronologically challenged that we have allowed certain aspects of our lives to simply “fly” away out of control? Has Father Time taken over? Watching prospective cellular phone customers frivolously sacrifice copious amounts of it would suggest to me that they had time to burn. As a food and beverage entrepreneur and community volunteer, I often struggle with finding the time to be in all the places I want. It sure would be nice to borrow some time from the bountiful escrow supplied by technological explorers. For most of us, time is all too precious and yet, very public. It gets compartmentalized, with duplicate schedules correlated for coworkers and shared with our families and friends on Facebook. Come holiday season, we are seemingly obligated to share our time without regard for what we normally would have reserved it for. There is also the pressure of knowing that time heals all wounds and knows no bounds. Before we know it, time will be telling us who we are. As a native city boy, time was the fabric, the very infrastructure of the architecture. As a farm transplant and agricultural adoptee, however, I often find myself relying on the feel and temperature of the dirt in my hands and breeze on my face to determine what time of day it is. When that is the case, time seems to be on my side, as I inspire others to join me in building and expanding our agricultural production and horizons. Time has shown us that sustainability equals sovereignty. I would like all of our readers to join the team at SGHW, our families and dearest friends, with what I am calling “The experiment of a lifetime.” The question I would like my colleagues to ask is “Mother may I?” Mother, being Mother Nature and may I, meaning, may I grow? May I plant? May I harvest? Learning the agriculture of seasons, opposed to the discounted rates of hotel stays and travel, will be a literal experiment for nearly everyone who participates. As another direct example for those focusing on their families, turning to Mother Nature provides access and opportunity to wake ‘em up and bed ‘em down, with vital nutrients, precious knowledge, and the pure power obtained through the security of the trusted food sources you, as parents, have prepared to share with them. As the leaders of our homes, if we were to rehearse and store new routines by first applying them to our own lives and then simply being ready and willing to share with those we love, we can reduce the stress and pressures in the home normally attributed to measuring ourselves against Father Time. Go to bed knowing that the farmers market your family visited that day is what will wake them up tomorrow. 28 www.saintgeorgewellness.com

The fresh peaches, pears and apples will entice them from sound sleeping, Chef Greg Reith is the executive especially if it accompanies whole grain Chef to St. George Health & pancakes, honey and nut yogurt and all Wellness Magazine. He has a passion for healthy lifestyle natural fruit syrups (recipes linked to choices, great food, the LA SGHW website). Nobody wakes ‘em Dodgers, comic books, and golf. up like Mother Nature. Evaluate and visualize what your new tomorrows will look like now that you have her knowledge as your own. Of course, we can all apply this logic to our afternoon and evening routines once we have established it as our first and most important routine... the one we begin every day with. I have invested twenty years of what Father Time has allotted me in an industry that notoriously ignores the source of all of their realities. Generations of food and beverage corporations and entrepreneurs have exhausted billions of dollars building and fighting an unnatural, scientifically engineered (man-made) civil war geared at pitting Mother Nature versus Father Time. I will be visibly on the front lines, imploring my peers, partners and peeps, to challenge themselves to match the mastery of balance provided by nature and support it by completing the course time has set out for each of us, with strength left in our bones, clarity to our vision and the spiritual fuel to finish what we started. Restaurants and the restaurateurs that design and operate new concepts in dining are especially responsible for improving the balance in our lives and we (the whole wide world) need to invite them to. Or, we could get really crazy, start a food-o-lution and dedicate 2015 as “The Year Mother Nature Returned.” Happy holidays to you and yours, compliments of: The Market Cafe Catering Co. & Chef Greg Reith

Roasted Butternut Squash and Caramelized Shallot Soup Ingredien ts 4 cups (1 -inc (about 1 h) cubed peele d butter 1/2 pou nut squ nds) 1 tables ash poon oli ve oil 1 tables poon av ocado o 1/4 teas il poon sa lt 4 large s hallo carameli ts, peeled and quartere zed d and 1 (1/2-in ch) piec e peeled thinly sli fresh gin ced ger, 1 tables poon of cardam 2 1/2 cu om ps fat-fr ee, less-s 2 tables odium c poons (1 hick -inch) sli Cracked ces fresh en broth black pe chives p per (opt Real Salt ional) (to taste ) 1/2 cup pum during re pkin seeds (bru sh maining 5 minut foil pan & bake es of roa sting tim e)

Instructions: 1. Preheat oven to 375°. 2. Slightly heat a medium sized sauté pan, add avocado oil and shallots and cook over medium heat until soft and translucent, stirring occasionally. Finish with a pinch of Real salt. 3. C ombine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes. 4. Place half of squash mixture and half of broth in a heat safe blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Add remaining squash mixture, broth and spices and blend until smooth. Pour into a large saucepan. Cook over medium heat for 5 minutes or until thoroughly heated. Top with toasted pumpkin seeds, chives and cracked pepper. Enjoy!

The Market Café is located at 490 W. St. George Blvd #2, St. George, UT 84770. Chef Greg can be reached at (435) 862-4765.

St. George Health & Wellness Magazine | November/December 2014 29

When Life Gives You Lemon Bars By April Judd Do you ever feel like life sabotages you? For example, let’s say you’ve been trying to lose weight. You have been making healthy choices, exercising, and staying away from your “trigger foods,” when suddenly... BAM! Something comes up. You are invited to your friend’s for dinner. The family is making plans to go to the cabin for the weekend. Your neighbor brings over goodie plates for the holidays. You’re looking forward to hanging out with the guys for Monday night football. Now what? How can you stay on target when you are taken outside of your controlled environment? Here are some surefire tips to keep you on your path towards success: Be confident. Believe in yourself and know you can do it! You can. Life goes on, unexpected events come up and we just need to learn how to handle it. In fact, it’s best to expect the unexpected. Be ready to take on anything that comes your way. Stay focused! Check your priorities. A social event is NOT all about the food. It’s about spending time with people you like and care about. Make it 30 www.saintgeorgewellness.com

about developing and maintaining relationships. Decide in advance. Before you go to an event, restaurant or party, make up your mind about how you are going to deal with all that extra temptation. Role-play the situation in your head. Go prepared! Take away your excuses before they come up, by setting yourself up to be successful. Don’t go hungry. Most social events involve food and or drinks. Fill up on water and have a healthy snack before you go. Or, bring a healthy dish as on offering to the hostess. Be picky. Make healthy choices. You have the right to choose what you put in your mouth and body. And always remember, what you eat in private, shows in public. Treat yourself. Keep in mind that if your plan is to have pie on Thanksgiving, that’s okay. Have some dessert, and don’t feel guilty. But decide beforehand what you will allow yourself, and then stick to it! I also recommend one reset meal each week. That means one

“Proper preparation prevents poor performance.” ~Charlie Batch meal (during a 60-minute time frame) to indulge a little. Notice I did not say three reset meals followed by an unhealthy weekend! A planned reset meal is healthy (physically, and psychologically)

and it’s something to look forward to. Forbidding or depriving yourself may end up in binging or closet eating that can send you into a downward spiral. Remember, you’re not on a “diet,” you’re About the Author choosing a healthier April Judd of Healthy Express has over 20 years experience lifestyle. With the as a weight loss counselor & holidays coming up, lifestyle coach. She has created you will probably attend a healthy weight management system utilizing the diabetic several events loaded exchange program, focusing with fat laden foods that may divert on nutrition, exercise and you from your healthy eating plan. Stay behavior modification. What makes her program unique strong and focused throughout the rest is her 52-week curriculum, of this year! Remind yourself that this is complete with weekly YOUR decision to stay healthy through lifestyle assignments. April the holidays by planning ahead. has extensive experience in helping people keep their Just think…. while your friends are weight off for life. planning their New Year’s resolutions to start losing weight, you will be starting the new year at your healthiest and well on your way to your prime!

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St. George Health & Wellness Magazine | November/December 2014 31

Avoid the Weight Gain this Holiday Season with these

SMART TIPS

By Dr. Coleen Andruss, Board Certified Bariatric Physician and Internist Although we all may not gain weight over the holidays, the majority of people do. There is no question that we eat more! With the hustle and bustle of holiday shopping, parties, and traditions, healthy eating (and drinking) and exercise are the first things to go. Believe it or not, you CAN make it from Halloween through the New Year without gaining weight. Eat smart, but have fun! Holidays are about the meaning. Holidays are about being with people, it should NOT be about the food. Shop Smart • Include fruits, vegetables, lean meat, seafood, whole grains, and low fat dairy • Go easy on nuts, cheese, cream sauces, gravy, desserts, butter, etc. • Don’t buy treats or candies too far in advance • Don’t go to the store hungry • Don’t go to the mall hungry • Keep almonds in your purse to prevent the kiosk stop for that cinnamon roll 32 www.saintgeorgewellness.com

Party Smart • Never go to a party on an empty stomach • W hen you arrive at a holiday party, scope it out and develop a plan which will enable you to sample foods you enjoy without abandoning those good habits you have developed • Start light ... Stay simple ... Avoid heavy! • Make only one trip to the buffet • Use a small plate - you WILL eat less! Even better... use a napkin as your plate • Hold your glass in the hand that you normally eat with to make it more difficult to eat finger foods • Don’t hang out near the food • Bring your own food or at least something healthy to share • Eat from a tray of hors d’oeuvres rather than the buffet .... They are usually fancier and more satisfying and less available because you have to wait for the tray to come • Bring mints or chew gum so that once you have eaten you can be relieved of more temptation • Don’t drink your calories (eggnog has 360 calories per serving) • Limit alcoholic beverages to one • Be the designated driver

Cook Smart • Create healthier versions of holiday favorites by substituting (use chicken stock or applesauce instead of oils; fat free Greek yogurt instead of regular yogurt or sour cream or cream cheese; grilled shrimp instead of deep fried; salsa instead of creamy dip; two egg whites instead of one full egg; lettuce wraps instead of egg rolls or sandwiches; roasting or grilling instead of frying) • Contrast flavors, textures, and temperatures for more satisfaction • Avoid grazing while you cook • Don’t lick the utensils! Everything counts! Eat Smart • Avoid desserts--eat chocolate covered strawberries instead • Don’t skip meals, you will be hungry later • Fill up on low calorie, high nutrient dense foods (fruits, veggies) • Eat slow and enjoy each mouthful • Put the silverware down between each bite, chew thoroughly, and take time to taste each bite • Use smaller serving bowls and plates (people dish up 56% less if they are taking food from a smaller container because they fear there will not be enough for the next person) • Leave the table when you are done

• Watch portion size to stay within fist and palm of hand • Always drink eight ounces of water, tea or coffee before you eat to quench your thirst and make you feel full, or even eat a broth based hot soup as a filler first • Eat three square meals per day and avoid snacking between meals to force the body to use your storage fat as fuel Exercise Smart • Just get it in when you can--don’t deprive yourself of what is essential for healthy, life-long vitality and wellness Be Smart • Practice the power of NO ... To say NO is liberating • Don’t take on more than you can handle • Change your mindset • Simplify your celebrations • Be flexible when your day gets busy so you can roll with the punches • Create a holiday list and stay organized Be good to yourself this year by being good to your body. Happy holidays!

The Shoulder:

Both Marvel and Menace By Roger Harward, PT We can do marvelous things because of our shoulders. We can reach high above our head or behind our backs. We can write, work at the computer, or paint a ceiling. We can drive a golf ball hundreds of yards, propel ourselves through water, smash a tennis serve, and even throw a fastball ninety plus miles per hour. Truly marvelous. We can do these things because of the way our shoulder is designed. Most people think of the shoulder as being a simple ball and socket joint. The shoulder is actually a complex joint consisting of three bones (scapula, clavicle, and humerus) and a myriad of ligaments, tendons, and muscles integrating together to function during demanding tasks. The shoulder functions in a constant balance between mobility and stability. It must be loose enough to allow our arms to move in many directions, yet it must also provide power and stability. It is the four muscles called the rotator cuff along with the scapular muscles working in coordination with the our big power muscles that provide both mobility and stability; quite a task. Consider the mechanics of the shoulder during the overhead fastball pitch. The shoulder joint has been measured to rotate at an amazing four thousand degrees per second. The rotator cuff must assist in generating rotational power while stabilizing so the ball stays centered in the socket. These same demands, though of less intensity, come into play during the golf swing, tennis serve, and even simple daily tasks. Add to this the fact that we perform these tasks repetitively throughout our day, every day. Amazing.

34 www.saintgeorgewellness.com

While the shoulder is indeed a marvel, it can easily be injured and cause pain. Common disorders that can affect the shoulder, besides fractures and dislocation, are inflammations such as bursitis, frozen shoulder, and osteoarthritis. Some of the most common shoulder problems involve the rotator cuff. Rotator cuff disorders can range from minor tendonitis to partial or full thickness tears. They can develop suddenly (acute-traumatic) or more commonly, as a slow wearing of the cuff over time (chronicdegenerative). Rotator cuff problems can be painful, usually at night, and weakness may be present with difficulty raising the arm overhead. In spite of potentially being very painful, rotator cuff problems are not emergent. Thus, people may be inclined to avoid seeking medical attention because they fear surgery is their only option. However, it is wise to see a medical professional with understanding of shoulder conditions to get proper diagnosis and treatment. Rotator cuff pathologies, if left untreated, can progress and become more difficult to manage over time. The truth of the matter is that many rotator cuff problems can be managed without surgery. This may include medications, corticosteroid injections, and physical therapy. Two recent studies found that certain types of rotator cuff tears can be successfully treated with physical therapy. A study from Finland (Kukkonen J, et. al., Bone Joint J. 2014 Jan; 96 -B) found that physical therapy produced results equal to those

produced by surgery in patients with atraumatic rotator cuff tears. Another highly regarded study published in Journal of Shoulder and Elbow Surgery, Volume 22, Issue 10 by John E. Kuhn, MD, et al. found that non operative treatment using supervised physical therapy is effective for treating atraumatic rotator cuff tears in approximately 75% of patients who were About the Author Roger is a licensed physical followed up for two years. therapist treating orthopedic It is important to note that not all patients with a special rotator cuff problems are the same, interest in shoulder, hip, and conservative management may be and knee conditions. He is a member of The American unsuccessful. Numerous factors determine Society of Shoulder and successful treatment such as tear size, Elbow Therapists and tendon and muscle quality, and patient American Physical Therapy Association. He can be health factors. This is why it is important reached by appointment at to seek the advice of medical professionals Advanced Physical Therapy, that understand shoulder conditions. St. George, Utah, 435652â&#x20AC;&#x2018;4455. In some cases, surgery may be best option. The good news is that many rotator cuff problems can be solved without surgery. But if needed, surgery has proven to have very good outcomes with over 80 percent of patients reporting being very satisfied with the results.

St. George Health & Wellness Magazine | November/December 2014 35

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St. George Health & Wellness Magazine | November/December 2014 37

Seeing is Believing

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By St. George Surgical Center Staff Our own St. George Surgical Center (SGSC) has one of the most advanced eye operating rooms in the country. Only two other eye surgery centers in Utah have equipment as advanced as those used by the ophthalmologists at SGSC. Eye surgeons Jason Hendrix and Snow Slade of the St. George Eye Center, are proud to offer these services to the community of Southern Utah. Dr. Slade says his desire to be progressive on technique and equipment was developed during his residency and fellowship training at the prestigious Moran Eye Center at the University of Utah. “Advances in technologies within the medical field are happening at unprecedented rates, and no specialty within medicine has had more remarkable progress than ophthalmology,” says Dr. Slade. Most eye centers around the country use equipment and techniques that can be ten or more years out-of-date. Procedures and surgeries done with the most recent technology often enhance outcomes, improve safety, and accelerate recovery. Among the newest equipment that the SGSC has obtained is a system for cataract removal, the Centurion phacoemulsification system. “We knew we would see an improvement in our surgical outcomes with the new units, but we never expected it to be this good,” says Dr. Hendrix. He goes on to joke that the difference can be as much as that between a Yugo and the latest Ferrari. Both Drs. Hendrix and Slade have seen shorter surgical times for the patient, less unsafe ultrasound energy needed to remove the cataract, and quicker recovery times. During one of Dr. Slade’s recent cases, some student observers were so amazed with how little ultrasound energy was needed to remove the cataract, that they were taking pictures of the small numbers and tweeting it to friends. The Centurion is just the latest addition to an already impressive operating room suite. The SGSC also uses the laser cataract system, LenSx. Dr. Slade was the first fellow in the country to train on the laser while being mentored by the pioneers of the technology. “I was happy when we were finally able to offer this technology to St. George,” says Dr. Slade. He says that for the first time, there is truly a custom cataract surgery and the results speak for themselves. The laser takes real time pictures of the patient’s eye and then, with the surgeon’s assistance and approval, customizes the cataract removal processes and corrects astigmatism. “Some of my happiest patients are those that choose laser for their surgery,” says Dr. Hendrix. Dr. Ken Lord, a vitreo-retinal surgeon of the Retina Associates of Southern Utah, also performs surgery at the SGSC. He uses the most innovative vitrectomy unit available, the Constellation, for his cases. He reports that his outcomes have improved with this machine. In addition to equipment however, the SGSC is happy with the employment of recent techniques in Minimally-Invasive Glaucoma Surgery. “While not everyone needs surgery to control glaucoma,

when you do, you should ask if a minimally invasive technique could work for you,” says Dr. Slade who fellowshipped trained in glaucoma at the Moran Eye Center. He and Dr. Hendrix currently offer the iStent to candidates, and Dr. Slade will soon be part of two national studies piloting other forms of minimally invasive glaucoma surgeries. To learn more about the state-of-theart techniques or equipment used at St. George Surgical Center, or to schedule your appointment, call (435) 673‑8080 or visit our website at www.sgsc.net.

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St. George Health & Wellness Magazine | November/December 2014 41

H E AR T

NE W S

Atrial Fibrillation By Kent Gleed, MD Atrial fibrillation (A-fib) is a very common heart rhythm that affects millions of people of all ages. It is usually not a dangerous heart rhythm in and of itself. It can, however, cause some very serious complications if not managed appropriately. For this reason it is important to seek medical help if you think you might have it. The good news is that with new medical advances, A-fib can be managed in a way that allows people to have a normal, productive life. WHAT IS A-FIB? A-fib is a condition where the top chamber of the heart (the atrium) beats in a very rapid, disorganized manner. This causes the bottom chamber of the heart to also beat in an irregular, disorganized way. This results in a patient feeling an irregular pulse and in some people, a fluttering sensation in their chest. Other symptoms could include: shortness of breath, dizziness, chest pain, weakness, or fatigue. In some patients, there may be no symptoms. Causes of A-fib could include: high blood pressure, sleep apnea, excessive alcohol intake, stress, thyroid problems or other heart conditions. WHAT IS THE TREATMENT? Treatment is aimed at preventing the two most severe complications of A-fib: a stroke and congestive heart failure (CHF). Blood thinners are used to prevent a stroke. Sometimes this can be as simple as an

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aspirin, but usually requires more About the Author Dr. Kent Gleed, MD, and Board potent blood thinners. These can Certified Cardiologist, graduated include medications like Coumadin from the University of Utah and did his internship and residency (warfarin), Pradaxa, Xarelto, or Eliquis. at the University of Iowa. He To prevent CHF, medications that completed fellowships in cardiology and electrophysiology, and has served slow the heart rate are used. If these as the clinical assistant professor at medicines do not control symptoms the University of Nebraska Medical Center, and the medical director well enough, then medications to at the Alegent Health, Heart & control the heart rhythm are used. Vascular Institute, in Omaha, NB. When these medicines are unsuccessful He now practices cardiology at Heart of Dixie, in St. George. at controlling or eliminating symptoms, there are other procedures that can be To Schedule an appointment with a Heart of Dixie provider call done to control the heart rhythm or the 435.251.2900. heart rate. These are called “ablation” procedures. This is where catheters are placed in the heart through IV’s and positioned in areas of the heart that cause A-fib. Energy is delivered through these catheters that eliminate the heart tissue responsible for causing A-fib. Because there are several treatment options available, it is important to discuss all options available with your doctor. Your physician may decide to refer you to a cardiologist that specializes in the management of heart rhythms, or a cardiac electrophysiologist to help you decide which treatment option is best for you.

Do You Have Peripheral Arterial Disease (PAD)? By Blake Gardner, MD If you have any of following symptoms: • Painful cramping in your hip, thigh or calf muscles after activity such as walking or climbing stairs • Leg numbness or weakness • Coldness in your lower leg or foot • Sores on your toes, feet, or legs that won’t heal • A change in the color of your legs • Hair loss or slower hair growth on your feet and legs • Slower growth of your toenails • Shiny skin on your legs • No pulse or a weak pulse in your legs or feet • Erectile dysfunction (if you are a male) You may be one of the many who suffers from peripheral arterial disease. Peripheral arterial disease (PAD), also known as peripheral vascular disease (PVD), is a potentially dangerous condition that many are not familiar with. Surprisingly, many studies have found that less than 50% of patients with PAD and their physicians know that they have the diagnosis. We now know that one out of three patients over seventy years of age (or over fifty years with diabetes or smoking) has PAD. At times, PAD is confused with other lower extremity

About the Author ailments, such as diabetic neuropathy. Dr. Blake Gardner, MD, and Board What exactly is PAD? PAD is a Certified Cardiologist, graduated condition of plaque build-up in the from the University of Miami School of Medicine, and did his arteries outside of the heart and residency at the University of Utah brain. This plaque build-up causes before continuing his training at the University of Rochester. He narrowing or blockage of the artery. completed his cardiovascular and Why should I care? The diagnosis of interventional cardiology fellowships and currently practices cardiology at PAD should not be overlooked for Heart of Dixie in St. George. two important reasons: First, patients with PAD may experience many of the symptoms above. This can lead to future hospitalizations and potentially limb amputation. Also, patients with PAD tend to have a poor quality of life and a higher rate of depression. Second, patients with PAD have a significantly greater likelihood of experiencing a heart attack, stroke, and cardiovascular death. Can anything be done? YES! First of all the diagnosis must be made. This can be accomplished by a simple test called an ABI. If the diagnosis is made, treatment options include lifestyle changes, exercise programs, medications and minimally invasive procedures to open up the arteries.

Heart Disease Prevention By Jamison Jones, MD Cardiology has made incredible advances in treating vascular disease over the past few decades. Many lives are saved or improved on a daily basis here in Southern Utah because of these advances. Yet many of us do not take the time to consider how to prevent heart disease before it takes hold. I have two suggestions, simple lifechanging concepts that have been proven to make a real difference in both quality and quantity of life. First, follow the Mediterranean diet. The New England Journal of Medicine recently published the results of a randomized controlled study of 7,447 people. The results of this study demonstrated a significant reduction in stroke, heart attack, and death in those that follow the Mediterranean diet. In addition, the Mediterranean diet has been shown to reduce blood pressure, blood sugar, cholesterol, and inflammation; it can even prevent cancer, Alzheimer’s, and Parkinson’s disease. The Mediterranean diet consists of a balance of foods that are high in antioxidants, vitamins, and minerals, essential to good health. This includes eating a diet rich in vegetables, whole grains, fruits, beans, nuts, olive oil, seeds, herbs, and spices. It also includes healthy protein

About the Author sources such as fish, poultry, eggs and Dr. Jamison Jones, MD, and yogurt, while limiting foods that are Board Certified Cardiologist, did processed, high in sugar, or saturated his residency at the University of Arizona in Tucson, AZ, after fats. graduating from the University My second suggestion is to adopt of Utah School of Medicine. He completed his cardiology fellowship an active lifestyle. This means find in 2009, and since then has been time to exercise on a daily basis. practicing with Heart of Dixie in St. George. This is a dedicated time for exercisebeyond the normal routines of life. The minimum goal is thirty minutes a day, five or six days a week. The benefits of exercise are widely studied and proven to reduce heart disease and its causes, including hypertension, hyperlipidemia, diabetes, obesity, and stress. Like the Mediterranean diet, exercise has been shown to reduce the damaging effect of inflammation. Choose an activity that you enjoy doing, and do it at a pace that makes it difficult to carry on a conversation. Both the Mediterranean diet and exercise are helping us fight and prevent heart disease, leading to a happier and healthier life!

St. George Health & Wellness Magazine | November/December 2014 43

Southern Utah Clinic Family of Services

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(on Page 50 of Last Issue)

(Copy coming) Look at ad on back cover for look and feel.

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“Is it Possible to Have Arthritis in My Low Back or Neck?” By Spencer Wells, MD This is a question that I come across on a daily basis in my clinic, and the answer is yes. Arthritis in the low back (lumbar spine) commonly causes the following type of pain: hip and buttock pain, cramping of the lower extremity but usually not below the knee, low back stiffness (especially in the morning), and pain aggravated by prolonged sitting or standing. The most common symptoms of arthritis in the neck (cervical spine) are neck pain, headache, shoulder or shoulder blade pain, and upper arm pain. So what can we do to help ease this pain? A less invasive approach is physical therapy and over-the-counter anti-inflammatory medications such as ibuprofen and naproxen. Often times, placing an ice-pack over the arthritic area will help decrease the inflammation as well. When those methods are no longer effective, there are certain injections which may offer long lasting relief of arthritic spine pain. One option for decreasing inflammation in the spine is an intraarticular facet injection, which is a relatively simple injection of a small amount of corticosteroid directly into the joint using a live

x-ray. If this injection offers months of relief, it can be repeated periodically; however, if the relief is effective but short lived, another option called radiofrequency ablation would be recommended. Radiofrequency ablation is a technique in which a needle is placed in close proximity to the small nerves in the spine which sense arthritic pain. These particular nerves are not involved in motor function or the movement of the legs – they only sense pain coming from the affected joints of the spine. Once accurate placement of the needle is achieved using live x-ray, a small probe is placed within the needle and using low-frequency radio waves for 90 seconds, the nerve is essentially cauterized or burned. Successfully done, this 15 minute in-office procedure can offer up to a year or more of relief from low back and neck pain. If you suspect that you are suffering from facet arthritis of either the neck or low back, ask your primary care provider or feel free to call our office, Desert Pain Specialists at 435-216-7000 for a consultation.

Melissa Hinton, DNP Marky Udy, PA-C Cortney Bernardo, PA-C Spencer Wells, MD Court Empey, MD Brian Jorgensen, PA-C

Tel: 435.216.7000 Fax: 435.216.7001 1490 E. Foremaster Dr. #220 St. George, UT 84790

48 www.saintgeorgewellness.com

Tel: 435.216.7000 48 South 2500 W #110 Hurricane, Utah 84737.

Tel: 702.346.5037 840 Pinnacle Court #10A Mesquite, NV 89027

About the Physician Dr. Spencer Wells is a fellowship trained interventional pain specialist and board certified anesthesiologist. He earned his Doctor of Medicine degree from the University of Louisville, where he also completed his anesthesiology training. A St. George native, Dr. Wells attended Dixie High School, Dixie College, and received his bachelor degree in English from Southern Utah University. Dr. Wells also enjoys spending time with his wife Shana and their four children.

St. George Health & Wellness Magazine | November/December 2014 49

About the Author

Healing

Hands By Dr. Dan Sellers What an incredibly complex part of the human anatomy the hand is! The hand, and its uniquely opposable thumb, differentiate man from all other living organisms upon the face of the earth. Doesn’t the observation of a newborn’s hand fill you with fascination as it opens, closes, wiggles, grasps? Aren’t you awed, contemplating all the tiny bones, tendons, nerves and blood vessels within that wrinkled fresh skin? Imagine life without your hands! The medical and surgical care of the hand has become a subspecialty of medicine over the past few decades. Surgeons who have demonstrated their competence in the specialties of plastic surgery and orthopedic surgery have gone on to complete subspecialty fellowship training in hand surgery. When you or your loved ones encounter difficulties with your hands, doesn’t it just make sense to seek out care from a hand surgery specialist? Daniel S. Sellers, MD, has been in the practice of plastic surgery with the subspecialty expertise of hand surgery since 1987. For most of that time his practice was focused at LDS Hospital in Salt Lake City. As part of the Hand Surgery Specialist partnership, he has cared for every imaginable hand injury from lacerations to fractures to complete amputations. Now his practice is focused on arthritis. Yes! Arthritis of the hand CAN be treated with total joint replacements, fusions, synovectomies, as well as carpal tunnel syndrome, trigger finger, and other related nerve and tendon problems. Dr. Sellers has brought his expertise to St. George on a part-time basis. Not yet able to completely leave behind his Wasatch Front practice, he is now seeing patients and performing surgery as much as possible here in St. George. His office staff of twenty years, Heather and Karen, can quickly arrange an appointment for you by calling Dr. Sellers office at 801-295-6554. Information can be sent to you regarding your particular malady as well, so you will be better informed when you meet with Dr. Sellers. Modern treatments for arthritis and carpal tunnel can more efficiently 50 www.saintgeorgewellness.com

Dr. Dan Sellers is a plastic and reconstructive surgeon who has been fully trained in all aspects of modern plastic and reconstructive surgery including: cosmetic surgery of the face and body, breast surgery including augmentation, lift, reduction and reconstruction. He pioneered the use of VASER Liposuction for body contouring as well as facial rejuvenation with surgical lasers. In addition, he has extensive training in all aspects of hand surgery.

and swiftly improve your hand function, making life’s daily routines more enjoyable. Trust your hands to the expert care of a fellowship-trained hand surgeon with over two decades of experience. We look forward to seeing you soon!

PRESENTS THE 2014

HOLIDAY guide H O L I D AY E V E N T S | LO C A L S H O P P I N G | C O M M U N I T Y

St. George Health & Wellness Magazine | November/December 2014 51

Because life doesn’t slow down when you’re sick. Find quick relief at Intermountain InstaCare. With our call-ahead program you can spend less time in the waiting room and more time getting treatment. We’re here to help you get better and back on your feet.

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About Jaime Bacon Jaime Bacon is a social worker at Intermountain Psychiatry and Counseling Services of St. George. For more information please call (435) 634-6100.

Jaime Bacon, LCSW on Holiday Blues By Kristy Ann Pike Popular music isn’t always a great source of wisdom, but in at least one case, Elvis got it right: there is such a thing as a “Blue Christmas.” “The holiday blues are absolutely real,” confirmed Jaime Bacon, Licensed Clinical Social Worker at Intermountain Psychiatry and Counseling in St. George. “Many of us build a lot of internal pressure about what the holidays should be. We create a notion of a ‘typical, perfect’ Christmas that may be attached to our own memories, or to things we see on TV or in movies,” she explained. Dealing with those pressures, along with financial, time, and family stressors, can be difficult. Here are some of Bacon’s suggestions for beating the holiday blues: Do something a little different. “Those who have lost a loved one prior to the holidays sometimes find comfort in old traditions, but others can have a hard time because their loved one was so much a part of that tradition. Try doing something different to help create new memories and traditions.” Donate to charity. “As our family has gotten older, we have looked around and realized that we have been blessed with abundance, not only with a great family, good friends, and living in such a beautiful area, but also with health and opportunities to serve. In wanting to do our part and give back, we have simplified our family gifts and chosen several local, national, and international charities for donations in our family name. Last year we donated a llama to someone in need, as well as flocks of chicks, ducks, and geese. Being able to give to

others has been truly rewarding, is more fun, and makes shopping much simpler.” Volunteer. “If you don’t have family nearby, reach out to others. Giving doesn’t have to be financially based. Volunteering time can help you not feel so lonely or cut off.” Be careful of expectations. “Getting together with family who you don’t see frequently can be a great joy and can also cause great stress and sadness. Remember the people you love aren’t going to be the same as when you were ten years old, and family dynamics may have changed. At the end of the get-togethers, everyone will have to go their separate ways. Enjoy time together and be okay when it has to end.” Participate in and/or attend religious programs and services. “The holiday season is a wonderful time to attend church services, religious programs, and holiday pageants. These activities keep the spirit of the holiday alive and offer the opportunity to have positive social contact with others.” Choose your traditions. “Combining families can be stressful. Sit down together and work out ahead of time which traditions from both sides you plan to honor.” If the holiday blues worsen and you notice symptoms of depression like a sadness that doesn’t lift, a poor appetite, difficulty sleeping, or lack of enjoyment in activities normally loved, seek help. Bacon assures, “There are numerous professionals in the community who can and do provide assistance.”

St. George Health & Wellness Magazine | November/December 2014 53

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St. George Health & Wellness Magazine | November/December 2014 55

Spread Holiday Cheer, Not the Flu! By Cliff Holt, RPh Every year I am asked, “Should I get vaccinated against the flu?” The short answer is usually, “Yes!” An annual flu vaccine is a great way to insure against the worst strains of the flu virus. The Centers for Disease Control and Prevention (CDC) recommends everyone six months and older get a flu vaccine each year. The vaccine is designed to protect against the three or four flu viruses most likely to cause serious illness during the upcoming flu season. Every year in the U.S., over 200,000 people are hospitalized and 20,000 people die from complications due to the flu. Most of these could be prevented with an annual vaccination. Influenza is a highly contagious virus that spreads from person to person. It also may be spread when a healthy person touches something with the flu virus on it (e.g., hands of an infected person, discarded tissue, etc.) and then touches their nose or mouth. For most people, a flu vaccine can protect you throughout the flu season, which typically lasts from October to May. The best policy? Get vaccinated as soon as the vaccine becomes available, ideally in October. It takes up to two weeks for the vaccine to become fully effective.

For young kids The CDC suggests the nasal spray vaccine may work quicker for healthy children ages two through eight. The nasal spray is a live virus and therefore can produce mild flu-like symptoms. But if it’s not available early in the flu season, don’t wait. Go ahead with the flu shot. Remember, even healthy children are at risk of flu complications that are serious enough to land them in the hospital. Signs of pneumonia include chest pain and fast, difficult breathing.

About the Author Cliff Holt is a pharmacist and the owner of Hurricane Family Pharmacy and Gunnison Family Pharmacy & Floral. He is a graduate of The University of Utah College of Pharmacy and has been practicing for 29 yrs. He specializes in compounding, diabetes, anti-aging, along with wellness and nutrition. He can be reached at 435.635.8200.

If you’re pregnant In recent years, several studies have shown that the flu vaccine is safe and effective, no matter your stage of pregnancy. The flu shot protects both you and your baby. In fact, it is much more dangerous not to be vaccinated. In addition to pneumonia, the flu can lead to premature labor and other complications. Note: If you’re pregnant, have just given birth, or are breastfeeding, don’t get the live (nasal mist) vaccine. You should have an inactivated version instead. If you’re over 65 As you age, the flu vaccine may not last as well as it does in younger, healthier people. If you’re over 65 or have a weaker immune system, you may not create as many antibodies. And, your antibody levels may drop more quickly. A recent study has found that a high-dose flu shot is more effective in seniors than the standard dose. Approved for people 65 and older, the Fluzone High-Dose vaccine contains four times as much as the standard dose. With its use, the researchers believe that about 25 percent of flu cases in seniors could be prevented. The CDC doesn’t recommend this vaccine for all seniors, though. Be sure to talk with your doctor or pharmacist to see if it’s right for you or someone your love. Where to get a flu vaccine We specialize in vaccines at Hurricane Family Pharmacy--no lines or appointments necessary. Just come in during our regular business hours which are 9-6:30 Monday through Friday, and 9-2:00 on Saturdays. If you have at least five employees to be vaccinated, we will even come to your company or group. Most insurances now cover 100% of the cost of the vaccine.

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Many people stay away from the flu vaccine because they think it will make them sick. All of the injectable versions of the flu vaccine manufactured in the last twenty years contain a dead virus, so it cannot make you sick. If you have flu-like symptoms after receiving the injection, it is just a coincidence. With the holidays approaching and many gatherings with family and friends, along with the egg nog, carols, and gifts, germs will undoubtedly be shared. Do your part by getting vaccinated, so you can enjoy a happy and healthy holiday season!

Tips to stay healthy throughout flu season: • Wash your hands regularly. • Proper nutrition, including a regular multi-vitamin supplement. • Stay away from sick people as much as possible. • If you come down with the flu, stay home. After all, your productivity won’t matter as much if you make everyone at your workplace sick.

St. George Health & Wellness Magazine | November/December 2014 57

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By Allie Blazzard, FNP-C As a family nurse practitioner at Riverside Medical Arts, one of the questions I am asked most often is, “What can I do to improve my skin’s tone and texture as I age?” Living in the desert sun as we do, it’s difficult to avoid developing some sun damage and wrinkling over the years. Sun Spots My favorite treatment for eliminating sun spots or hyperpigmentation is a fotofacial or IPL (Intense Pulsed Light). IPL is a laser treatment that very efficiently targets sun spots, pores, acne and vascular lesions of the face and body. It typically only takes two to three treatments to achieve beautiful results, but it’s important to make sure they are run by qualified, licensed technicians. Skin Tone & Texture Besides targeting sun spots, IPL is an effective treatment for wrinkles, pores and scarring. Micro-needling is another method that offers improvement in the skin’s tone and texture. The Dermapen is one popular method of micro-needling. You can use dermal rollers at home to boost results as well. Wrinkles Botox and fillers are the most effective treatment I have found to eliminate or soften lines. Botox works to soften crow’s feet around the eyes or scowl lines between the brows, by relaxing muscle movement. It is often used to improve horizontal forehead lines, lines around the mouth, neck chords or banding, frowning of the mouth, and more. It is a very safe procedure with no downtime. It is often referred to as the “lunch time treatment” because patients sneak in on their lunch break for Botox then can return to work looking fine within minutes. Botox usually lasts between three and six months. Price typically ranges from $100 to $500 per treatment and is priced per unit.

Volume Fillers can be used to restore or add volume to areas that have lost volume with aging or never had volume to begin with (like small lips or flat cheeks). Fillers work immediately and can last from six months to several years, depending on the filler used. Prices range from $300 to around $800 per session or syringe. One of my favorite treatments is a “liquid facelift” which lifts the face through replacing volume that is lost naturally over the years. We typically lose around 5ml of volume in our faces per year beyond the age of 25, and most static facial lines (wrinkles you can see when the face is at rest) start around 25-27 years of age. Skin Care The foundation to good skin is great skin care. I typically recommend a good sunscreen for daily use to all my patients. I also frequently recommend a retinol (vitamin A based treatment like Retin-A or tretinoin) that fights sun damage, wrinkling and acne. It’s relatively inexpensive and is usually very effective. Nutrition The skin needs proper hydration, nutrition, and protection to look good and age well. You can offer your skin great antioxidants, peptides, growth factors, stem cells and more in your skin care to help with sun damage and wrinkling. I frequently place my patients on nutritional supplements or natural bioidentical hormone replacement, when appropriate, to help the skin from the inside out. There are so many different skin care lines and products to choose from that the choices can get overwhelming. I suggest sitting down with a licensed aesthetician to help customize a regime that is suitable for your specific skin care needs. For more information on Riverside Medical Arts go to www. riversidemedicalarts.com or call (435) 628-6466. They are located at 1068 East Riverside Drive in St. George, Utah. St. George Health & Wellness Magazine | November/December 2014 59

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St. George Health & Wellness Magazine | November/December 2014 61

Hand and Foot Manipulation By Ward Wagner, DC

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For over 100 years, chiropractic has been used by millions of people to successfully treat neck and back injuries. However, what many people donâ&#x20AC;&#x2122;t realize is that there are chiropractors who are specially trained in the diagnosis and treatment of extremities as well. These specially trained doctors can provide relief from a variety of hand and foot related problems. For this issue of St. George Health and Wellness, I want to discuss a common hand problem: carpal tunnel syndrome. Carpal tunnel syndrome is common in people who perform repetitive motions of the hand and wrist or who have suffered a fall onto an outstretched hand. Carpal tunnel syndrome occurs when pressure is placed on the median nerve at the point where it passes between the wrist bones (called the carpal bones) and the tough membrane that holds

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expires 6/30/14 the bones together (called the transverse of my work. I tried massage and exercise, carpal ligament). This space is called the but it only got worse. After just one wrist adjustment by Dr. Wagner, my pain was carpal tunnel, as shown at left. When the bones of the wrist are poorly gone!” –W. Dahl positioned, the space inside the carpal tunnel www.sperotherapy.com Great results are achieved by treating area is reduced, and there isn’t enough space carpal tunnel syndrome and other extremity for the tendons to slide easily. Salt Lake City St. George conditions through the use of specific Since the carpal tunnel249 is rigid, when 1377 E. 3900 S. Ste. 201 E. Tabernacle Ste. 301 the area inside is reduced, the structures carpal (hand bones) and tarsal (foot bones) the Author Salt Lakeelectric City, UTAbout 84124 St. George, UT 84770 WardWagner Wagner is a passing through the carpal tunnel start to swell, even with normal manipulation, laser, ultrasound, Dr. Chalmers Dr. Dr. al Law some exclusions may apply. chiropractic who 2011 Copyright ©physician Epic Marketing daily activities. Any swelling in this area can cause compression of muscle stimulation, and massage. Some has been practicing for 18 of the most common extremity conditions the median nerve. Common symptoms include weakness in one or years and is board certified as both hands, numbness or tingling of the palm of the hand, wrist or seen are: carpal tunnel syndrome, pronator an Independent Examiner and Impairment Rating hand pain, weak grip, and numbness or tingling in the thumb and teres syndrome, tennis elbow, and plantar Physician. He has seen many fasciitis. next two or three fingers. people’s lives ruined as a result Hand and foot conditions comprise The best solution is to perform an adjustment of the wrist bones of injury and the side effects of drugs; therefore, his primary to enlarge the tunnel and restore proper unrestricted motion to the some of the most common extremity problems that patients suffer from. focus is healing conditions wrist. Then, depending on the extent of injury, we also incorporate naturally. If you would like However, with proper care, surgery may soft tissue treatments such as myofascial release (similar to deep tissue further information regarding extremity conditions, go to massage) on the muscles whose tendons pass through the carpal be avoided. Other common extremity dixiechiro.com or call Dr. tunnel, and therapeutic ultrasound or laser to reduce swelling inside conditions that can be successfully treated Wagner at 435-673-1443. are: rotator cuff syndrome, IT band the tunnel. These treatments have helped many avoid unnecessary syndrome, bursitis, and tendonitis. If surgery and ongoing pain. you are unable to play golf, pickleball, tennis, etc., find an extremity “I was having wrist and arm pain shooting into my hand, as a result chiropractor to help you get back to the activities you love!

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St. George Health & Wellness Magazine | November/December 2014 63

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THERAPY DOGS IN SOUTHERN UTAH By Peter Christensen, President of Columbia River Pet Partners Therapy animals are best known for bringing affection, comfort, and happiness to people in confined living situations, whether they are in a hospital for a short stay or living in an assisted living home. Connecting with an animal, petting or cuddling with it, can bring a smile and warm memories to those who feel ill, lonely, or neglected. Therapy animals also serve in many other ways, including helping people with learning difficulties, helping people with mental and physical therapy, and bringing comfort to people in stressful situations such as those recovering from disaster. Research has shown that contact with a therapy animal helps improve a patientâ&#x20AC;&#x2122;s physical, mental, emotional and social state, which in turn helps them better engage and participate in the process of their treatment and recovery. Therapy animals come in all shapes and sizes, and their most important characteristic is not their species, breed, or appearance, but their temperament. They are friendly, patient, confident, gentle, and at ease with strangers. They provide unconditional acceptance and never fail to put smiles on the faces of children and adults. A therapy animal must enjoy human contact and excessive petting. And they must be comfortable staying in place, whether it is on a floor, chair, couch, bed or lap, or in their handlerâ&#x20AC;&#x2122;s arms. Therapy animals do not need to perform, though a few simple tricks will surely delight their audiences. Therapy animal teams frequently witness improvements in their clients. Mentally, they may simply become happier, more alert, more interested. Physically, they may become more active or improve in activities in which they

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are limited. Occasionally, measurable improvements are witnessed as well. Hospitals and retirement homes come to mind when most people think of therapy animals. In fact, therapy animals serve in a tremendous variety of venues and circumstances, and the number of ways in which they help people is equally great and varied. While there are many different ways in which therapy animal work is conducted, a significant distinction is made for those activities in which a health professional is directly involved. The term animal-assisted activities (AAA) is used to describe activities which typically involve only the handler, their animal, and the client. Examples include visits to patients in hospitals and residents in retirement homes. Animal-assisted therapy (AAT), on the other hand, is conducted by a health professional who uses the animal in providing their service to the client. Thus, a typical session would include the health professional, the client, a therapy animal and its handler. Animalassisted therapy further differs from animal-assisted activities in that the sessions are designed to help the client achieve specific goals, such as increased mobility or improved memory. The sessions are documented by the health professional to record activity and progress. If you have a local therapy animal organization in your area, or a chapter or affiliate of a national organization, you may find it rewarding to become a member and enjoy the camaraderie and support of fellow members. A local organization will be active in your community, helping to find facilities that are seeking therapy animal team visits and placing teams in those facilities. As a member of a local organization, you will also have the opportunity to enjoy participating in such activities as training classes, evaluations, fundraising, and community events. Patti Gilbert and her dogs, Brutus and Tytus, have been volunteering in Southern Utah for five years. She, as well as others in the community, can help you with training and obtaining the certifications necessary to qualify your dog as a therapy animal. Contact Patti Gilbert via email pattig@ infowest.com or call 435-862-3933. To get more information about Therapy Dogs in Southern Utah visit: http://www. meetup.com/Therapy-Dogs-SouthernUtah/. To learn more about Peter Christensenâ&#x20AC;&#x2122;s Introduction to Therapy Animals go to: http:// www.therapydoginfo.net/

About the Author Peter Christensen is president of Columbia River Pet Partners and also volunteers as a licensed Pet Partners Instructor. He and his dog Mukaluka Dirtypaws volunteer at his local hospital (see them at www.DogTricksVideo. com). Peter has been very instrumental in helping Patti Gilbert and Steven Turk develop a therapy dog program in Southern Utah.

St. George Health & Wellness Magazine | November/December 2014 67

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St. George Health & Wellness Magazine | November/December 2014 69

How Giving Back Pays it Forward By Dixie Applied Technology College Staff As we enter this wonderful holiday Bunny plant where they noticed her aptitude has contributed to many other remarkable successes. season, where gratitude and generosity are for maintenance. Management enrolled her in DXATC’s “Graduates become our designers and heightened, we look a little more deeply into the corners of our souls as well as the Industrial and Facilities Maintenance makers; our fixers and caregivers. They will depths of our wallets. We want to do a little Program where she excelled. She became run our offices, draw up our plans, facilitate the plant’s reliability technician, charged our medical visits, and care for those in our more. We want to give a little more. It’s important to remember, however, with piloting their first mechanical society who need care the most. They will that one cannot give from an empty basket. reliability program. She has since been rescue us, get us to the hospital and put out our fires. They will fill our Filling our baskets is prescriptions, keep our essential so that we can trucks on the road, and give, not just during the “We hope that the Washington County community will get more keep our manufacturing holidays, but all year involved with the Dixie Applied Technology College. Whether plants humming!“ says long. Everyday, Dixie someone wants to improve their own employability, sponsor a President Kelle Stephens. Applied Technology “DXATC graduates College students add student through scholarships, or pay their good fortune forward keep our economy to their baskets so that by joining our ambitious effort to raise funds to establish our climbing,” adds Vice when full, they can give permanent campus, I hope that more members of our community President Vic Hockett. back… and give back “They make our they do. will choose to be part of the DXATC family in 2015.” community a better place For example, DXATC – Pres. Kelle Stephens to live. They are the graduate, Corinne Jeffs neighbors everyone loves walked away from her life in Colorado City in the middle of the recruited by Condition Monitoring Services to have because there is nothing they can’t night with $200 in her pocket and an 8th where she now travels nationally, doing make or fix.” The College is held to rigorous grade education. She worked in the food contract maintenance and consultation. preparation, sewing, and construction Corinne’s success will not only enrich her accreditation standards for completion and industries before being hired at the Blue life, but will impact generations. DXATC placement, offering only programs that 70 www.saintgeorgewellness.com

lead to careers. “If you’ve been sensing that something is missing,” says Stephens, “or perhaps you’re ready to take that giant leap we call ‘going back to school,’ you may find exactly what you’re looking for at the DXATC. We train to industry standards in programs that have current industry demand.” If you’re solid in your career, or perhaps enjoying the fruits of having done very well in your field and find yourself in a position to give back, consider supporting the growing Dixie Applied Technology College. There are two ways to make a great difference: scholarships and contributions to the new DXATC permanent campus. V.P. of Finance, Eric Grob notes that “Scholarship funding can make an incredible difference in the life of any DXATC student,

especially those who are working to support a family while also working to improve their future. The College will identify a deserving student to award any scholarship gift to. Donors are free to establish qualification parameters for their scholarship gifts, be they one time or ongoing.” Another way to support DXATC is by making a contribution to their permanent campus, to be built in the near future. The College has been housed in leased spaces since it was established by the legislature in 2001. In order to support the great demand for training in the growing Washington County economy, the DXATC must have a permanent campus. Thirty acres have been obtained on the former airport plateau, now known as The Ridgetop. DXATC is requesting a 177,000

square foot facility with a professional wing and an industrial wing. Expected to come with a price tag of nearly $45,000,000, in order to receive legislative funding, it is imperative that the community come forward with a significant contribution. DXATC Board Member Stephen Wade has accepted the responsibility of chairing an effort to raise $5,000,000 to demonstrate community support for this important project. “We need the DXATC for our infrastructure, to support existing industry, and to prepare a workforce for new industries that will come here,” says Wade. “My children and grandchildren need what the college can provide. My employees now and into the future need what the college can provide. And I believe yours do, too.”

St. George Health & Wellness Magazine | November/December 2014 71

“Thinking is the hardest work there is, which is probably the reason why so few engage in it.” – Henry Ford.

By Jeff Sherman Thinking is a good thing. Purposeful, uninterrupted thought profoundly impacts your success. Find time to be still. In all of your doing, do this and experience growth. Autopilot Because thought is the precursor to almost all human interactions, it makes sense to prioritize time to permit it; to assertively create time for judgement and reason. Yet many do not; at least not purposefully. Many tend to go through their busy day on some type of mental autopilot.

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Thinking ”Organically” Business men and women pride themselves on being educated and seeking means of heightened learning. We accelerate education when we rely on the proven results of those who came before us and then launch forward via innovation. We seek new understanding. And we should. Do you innovate? Do you ruminate and experience simple “grain-fed” organic thoughts? When was the last time you sat on a hillside or rooftop directing your thoughts in a purposeful manner? Intellectual activity is priceless. Guided, it is powerful. Acted upon, it is life changing.

Consider Proactive vs Reactive Thought Have you experienced a day where you go about reacting to events and interruptions in some type of mechanical problemsolving mode? Do you feel stuck? Like slipping into the deep ruts of an old Jeep trail, we often go week to week solving and resolving issues only to discover that we are actually tethered to the same course without much change. We find that we are in a bumpy situation that is difficult to steer out of. Following proven routes in business is good when they are free of ruts and open to possibilities. Being stuck in the routine of mediocrity is not good and leaves little room for innovation. Proactivity is like blazing a new trail. Consider the thinkers of our time. Do you imagine that brilliant societal breakthroughs resulted from reactive thought alone? Recognize that much of what we consider to be brilliant is actually the result of proactive thought, conscious and purposeful.

These five tips will help get you on course: 1) Engage a rested and powerful brain. Go to bed early, rise early. 2) Eat quality, organic, high-energy foods in smaller portions more frequently. 3) Read books from genres you do not normally read. Keep a dictionary close by. 4) Exert yourself for 30 minutes daily. Then find time to be still. 5) Direct your thoughts purposefully. Map things out. Create a vision board. Ask questions.

Take the Wheel Be adventurous. Steer clear of mental autopilot. Direct that awakened mind toward original thought. Yes, continue to study the best lessons of life. But take time to think and reason on original thought. Such moments of contemplation can cause your next breakthrough.

As you steer clear of mental autopilot, your creativity, problem solving, and clarity will increase. You will reach new heights, see more sights, and enjoy blazing new possibilities.

About the Author Believing that “Beyond mediocrity dreams are found”, Jeffrey T. Sherman, Principal of ShermanSpeaks LLC, is a public speaker and consultant utilizing a relationshipbuilding blueprint to drive fledging companies and individuals to the next level: Defining 2.0™. www.ShermanSpeaks.com

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St. George Health & Wellness Magazine | November/December 2014 73

Choosing a Reverse Mortgage Lender: Are They All the Same? By Brandon Hansen Since a reverse mortgage is FHA and/or HUD insured, does it matter which lender I choose? I am asked this question on a weekly basis. That is like asking if it matters which bank you have your account with, since every bank is FDIC insured. All reverse mortgages are, for the most part, HUD insured today. A few years ago, FHA stepped in and started regulating the industry to a point where 99% of all reverse mortgages are FHA insured or HUD backed. In the past, you would hear horror stories of banks or lenders creatively coming up with ideas that would benefit the lender as much as (or more so than) the client. Because of this, we as lenders today are constantly fighting the old negative connotations of a reverse mortgage that are still with many today. FHA has regulated these loans carefully over the past few years. Before they did, there were a lot of practices in the loans that did not make sense, including sharing of equity and interest rate variances, etc. Today, these are not relevant in the FHA insured reverse mortgage. They have opened up the loans to be more available in order to purchase a home and simply eliminate a current mortgage. Because of the low interest rate environment, coupled with how many seniors are having to access their equity during their retirement, there has been a rise in the senior retirement population taking advantage of the reverse loan. When you are looking at a lender, there are a few qualities to consider: 1. Are they a direct lender with HUD? It is important to understand if your lender has HUD authority to fund and underwrite their own reverse mortgages. You want to understand that they

have and can service your loan during your retirement. Many questions and circumstances will come up and you, as well as your heirs, will benefit greatly from having a lender that will be there for you throughout the duration of your mortgage. 2. Make sure their fees and interest rates are competitive in the marketplace and that there are no long term service fees and/or additional fees during your lifetime. 3. Make sure your lender walks through all of your financing and investment advisory options. A reverse mortgage lender can look at your situation from a financial planning point of view and run side by side comparisons with a conventional loan or any other type of equity loan that could be considered under your particular situation. 4. Is your lender a registered investment advisor? Ask yourself, â&#x20AC;&#x153;Is my lender looking at my situation from a financial planning perspective?â&#x20AC;? Ask not only if this is the right loan for you, but also how and with what options you could maximize your particular needs with this loan. Choosing a reverse mortgage lender today is as important as any piece of your retirement planning. It is critical to make sure that the loan fits you, but you also need to consider which option of disbursement is best. Make sure that you and your family have a contact and lender that will be with you during your retirement. A reverse mortgage is not the right fit for everyone, so talk to your licensed financial planner or mortgage planner to understand if it is the right fit for you.

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Brandon Hansen

1st Reverse Mortgage USA, a division of Cherry Creek Mortgage Co.. Inc., is an Equal Housing Lender. The product or products may not be appropriate for everyone

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About the Author

Brandon Hansen is a Senior Mortgage Banker and Registered Investment Advisor Representative for Cherry Creek Mortgage/Investment Advisors International and can be contacted at 435-6682840/435-674-9200, or visit the website at www. cherrycreekutah.com.

Brandon Hansen is a Registered Investment Advisor Representative and a Utah principal Lending Manager for Cherry Creek Mortgage.

St. George Health & Wellness Magazine | November/December 2014 75

Domestic Violence and Your Responsibility

By Rachel M. Naegeli This fall, you probably saw the shocking reports of domestic violence involving NFL football players or read about two children allegedly killed by their mother here in Utah. You might have heard that October was Domestic Violence Awareness Month. Still, while news stories and awareness campaigns spotlight domestic violence, most goes unreported. Why? One reason is that many don’t know what domestic violence is—or what to do if they suspect it. What is domestic violence? Under Utah law, domestic violence is a criminal offense involving violence or physical harm – committed, threatened, or attempted – by one cohabitant against another. It is also the commission of, or attempt to commit, any of the following (among others) by one cohabitant against another: Assault, harassment, kidnapping, mayhem, sexual offenses, stalking, or child abuse. Do I have to report domestic violence? If a child is present: EVERYONE in Utah is required to report child abuse. Domestic violence in the presence of a child is considered child abuse and MUST be reported to law enforcement or the Division of Child and Family Services (DCFS). 76 www.saintgeorgewellness.com

If a “vulnerable” adult is involved: EVERYONE in Utah is required to report abuse of a vulnerable adult. A “vulnerable” adult is a person 65 years of age or older or a person 18 years of age or older who is substantially mentally or physically impaired, as defined by Utah law. As a health care provider, do I have enhanced reporting requirements? Jones Waldo’s Health Care Law Practice Group assists providers in achieving and maintaining compliance with state and federal laws governing the provision of health care in Utah. We are occasionally asked about the duty of practitioners to report domestic violence. The following are some general guidelines. When a child or vulnerable adult is involved: EVERYONE, including licensed health care professionals, is required to report the abuse of a child or vulnerable adult. The physician-patient privilege is not a ground for excluding evidence regarding injuries to a child or vulnerable adult or the cause of those injuries in a proceeding resulting from a report of abuse. When physical injury results: Under Utah law, any health care provider who treats or cares for any person suffering from any wound or injury inflicted by a person’s own act or that of another by

knife, gun, pistol, explosive, infernal device, or deadly weapon, or in violation of any criminal statute MUST report the facts of the injury to law enforcement. If I have no obligation to report, what should I do if I suspect domestic violence? As a member of the Board of Trustees of the D.O.V.E. Center, I am regularly made aware of the prevalence of domestic violence in Washington County. It is not a problem that exists only when spotlighted by the media or awareness campaign; domestic violence is happening right here, every month. If you suspect that someone you know may be a victim, please: Be a friend. Talk to the person in private and share your concern. Tell the person you are there to listen, support, and help in whatever way seems best to them. Do not judge, give advice, or pressure the person to take action. Point the victim to assistance. In Southern Utah, victims and their children are welcomed at the Canyon Creek Womenâ&#x20AC;&#x2122;s Crisis Center (CCWCC) in Cedar City and at the D.O.V.E. Center in St. George. Now you know some basics on domestic violence and how to respond to it. Regardless of your legal obligation to report, you can make a difference by simply starting a conversation and being a friend.

Resources: Utah Domestic Violence Line 1-800-897-5465 Rape & Sexual Assault Crisis Line 1-888-421-1100 DCFS Child Abuse Hotline 1-855-353-3237 Adult Protective Services 1-800-371-7897 Canyon Creek Womenâ&#x20AC;&#x2122;s Crisis Center (CCWCC) www.ccwcc.org Domestic Violence Hotline (435) 865-7443 Rape & Sexual Assault Hotline (435) 867-6149 D.O.V.E. Center www.dovecenter.org (435) 628-0458 Utah Domestic Violence Coalition http://udvc.org/utah-domestic-violencehelp/find-help Utah Office on Domestic & Sexual Violence http://nomoresecrets.utah.gov/

About the Author Rachel M. Naegeli is an attorney at Jones Waldo Law Firm in St. George, Utah. She is originally from San Diego, but has studied all over the world, including Italy, Greece, Egypt, Israel, and Hong Kong. Rachel has a Master of Pacific International Affairs degree from University of California, San Diego, and received her Juris Doctor degree from Duke University. She has over fifteen years of experience in legal research and analysis in international law and federal regulatory issues. She enjoys traveling, cooking, hiking, and being outdoors in beautiful Southern Utah.

St. George Health & Wellness Magazine | November/December 2014 77

By Dustin Schofield Graduations, holidays, birthdays, and weddings are just some of the life events that can make us think about large gifts for children and grandchildren. “Often, we want the next and future generations to have a better and easier life than we’ve had,” explains Deborah Lauer, Vice President in Wells Fargo Advisors’ Life Event Services team. It is important, though, to make sure your generosity does not jeopardize your own financial security. After all, you have planned carefully for your own retirement. Financial gifts you make now can reduce the assets you have to rely on later in life. How can you manage these competing priorities? With open communication and an awareness of tax implications, you may be able to provide the help you want to give in a way that works for the recipient and you.

How to be Generous to Family and Yourself

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Assess Your Situation “Secure your own oxygen mask first before assisting other passengers” is an instruction every frequent flier knows by heart. It also applies to your finances. Have you reviewed your estate plans recently? Are you seeing the opportunity for assets you had earmarked for transfer later to instead be given today? Your financial advisor can help you explore how parting with certain assets now might affect your future financial independence. Together, you can discuss options for minimizing the impact of removing those assets from your nest egg now. “It’s critical for individuals to prioritize their own financial security before making gifts to family members,” Lauer says. “Nobody wants to become a burden to their family, which can happen if you give away the assets you’ve acquired to support yourself.” Keep Talking Communication about money is critical within families. Once you have established limits for yourself on your ability to give, share with your family members the help you’d like to offer. Invite them to also talk with you about their needs.

If the conversation has not come up yet, but you have seen a need or simply want to share wealth during your lifetime, prepare for a longer discussion. It may take a few conversations with family to figure out exactly how they are comfortable being assisted and how you can appropriately supply that assistance. Consider the Tax Implications As tax rules change, it is important to work closely with both your financial advisor and tax professional to make sure any gifts you make do not trigger an unexpected tax bill. For 2014, you can give individuals up to $14,000 and married couples can make gifts of up to $28,000 to individuals, according to the IRS.* These gifts are called annual exclusion gifts. In addition to the annual exclusion gift, an individual may gift all or a portion of his or her $5.34 million* gift tax exclusion without triggering a federal gift tax (although this may require additional tax reporting). Noncash gifts such as securities or real estate could also be given instead of cash. Medical expenses and tuition bills paid directly to the institution or service provider are tax-free and do not count toward your annual or gift tax exclusions, according to IRS rules. With the right planning, you and your team of professionals can develop a gifting strategy that is likely to achieve your desired goals without putting your finances in jeopardy. Don’t forget that your gifts do not need to be monetary. After talking with your family, you may discover that offering your time is what is really needed. Regular child care for working parents or lending your time and expertise to helping a grandchild apply for college scholarships can be invaluable. These do not cost money but can buy your family real peace of mind.

This article was written by Wells Fargo Advisors and provided courtesy of Dustin Schofield / Vice President of The Schofield Group Investment Management in St. George at 435-674-3601 or www.theschofieldgroup.com

Disclosures: Investments in securities and insurance products are: NOT FDIC-INSURED/NOT BANKGUARANTEED/MAY LOSE VALUE Investment products and services are offered through Wells Fargo Advisors Financial Network, LLC (WFAFN), Member SIPC. [The Schofield Group Investment Management] is a separate entity from WFAFN. ©2014 Wells Fargo Advisors, LLC. All rights reserved. 0614-02242 [94109-v1] 07/14

Dustin Schofield, Vice President of The Schofield Group Investment Management in St. George.

Talk With Your Financial Advisor About: • Reviewing your current and long-term financial picture and estate plans, focusing on assets • Communicating effectively with family members about the wealth you would like to share • Working with a tax professional to make sure financial gifts do not trigger additional taxes *Wells Fargo 2014 Tax Planning Tables. Wells Fargo Advisors do not render tax or legal advice.

St. George Health & Wellness Magazine | November/December 2014 79

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St. George Health & Wellness Magazine | November/December 2014 81

This issue’s featured story from

JESSE & JALYNE PURCELL Pickle Ball Players

BIRDS OF A FEATHER PLAY PICKLEBALL TOGETHER By Emily Rust

Most people in Southern Utah are at least vaguely aware of pickleball courts popping up in various parks around St. George. Many are familiar with the basic rules and consider it a fun way to exercise. For others, it is played passionately. However, for Jesse Purcell, pickleball is more than a game. It is the sport that saved his life. Jesse grew up in Samoa, but immigrated with his family to the United States as a young teen. After spending

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many years in Orange County, California, he moved to St. George, where met his wife, Jalyne. Jesse and Jalyne love Southern Utah and consider it home. “I’ve never been back to Samoa,” Jesse said. “I wish I’d been born here... I love the desert, the mountains, the colors, the open space.” Jesse smiled as he recounted how pickleball changed his life. “I’m a weight lifter,” he said. “I’ve done it all my life. I’d never been to a doctor; never been to a hospital.” All of that changed one morning when Jesse suffered a small stroke. Although he attended rehab and therapy, Jesse’s health remained poor. To further complicate matters, Jesse had been diagnosed with diabetes and had difficulty keeping his blood sugar and cholesterol levels in check. Jesse continued lifting weights as

he tried to keep his health strong. However, he was not experiencing the progress he wished. One day, Jesse’s nieces invited him to play pickleball. It took a little convincing, but once Jesse started going, he didn’t stop. In the words of Jalyne, pickleball is a cross between tennis, Ping-Pong, and badminton, played on a small tennis-like court with a wiffleball and oversized Ping-Pong paddles.

“We say to each other that pickleball saved his life.” Soon, Jesse was playing pickleball nearly every evening. Jalyne said, “When we went to the doctor, his [ Jesse’s] numbers were down so far that he [the doctor] was just flabbergasted. He said, ‘I don’t know what you are doing. But whatever you’re

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“My philosophy of life is that everything is good: our pains and our sorrows, our experiences make us better people.” doing, don’t quit.’” Nothing could be further from Jesse’s mind. He taught Jalyne to play, then began playing in tournaments bringing home gold and silver medals during his first few competitions. Although they both love pickleball, they usually do not play together in tournaments. Jalyne explained, “We are very competitive unless we play together. We’re just weird. We get lazy. I guess we think, ‘Well, why get that? He’s not going to hate me if I don’t.’” Jesse’s health continues to improve as he heads to the pickleball courts each night. “Now his numbers are all good,” Jalyne reported with a smile. “His health is better. His balance is better, almost one hundred percent. We say to each other that pickleball saved his life.”

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Yet, Jesse is not the only person to feel healthier. Jalyne said, “Because I was playing him, I was able to lose about 50 pounds.” For Jesse, pickleball has restored a sense of self-confidence after his stroke. He appreciates life more. “My philosophy of life is that everything is good: our pains and our sorrows, our experiences make us better people,” Jesse said.

To watch, listen to, and read more community stories like Jesse & Jalyne’s visit...

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The Gift of Laughter By Brigit Atkin The holidays are upon us. As much as we love our family traditions, get-togethers, and sentiments of the season, the stress of it all can bring us down. Not to mention the viruses that make their way around this time of year. This important time of year can leave us feeling inadequate, sick, and exhausted. But take heart – there is an easy remedy, one that does not cost anything or require much effort. The simple solution is to find humor wherever possible. As William James, the father of modern psychology, so aptly said over a hundred years ago, “We don’t laugh because we’re happy, we are happy because we laugh.” “Humor is mankind’s We would be wise to learn some lessons greatest blessing” – from children. Did you know Mark Twain that the average kindergartner laughs 300 times a day – in vivid contrast to adults who average only 17 laughs a day? It would seem most of us grown-ups are taking life too seriously. Not only will our laughter make the holidays go more merrily, we will be less likely to catch the latest virus. In Norman Cousins’ book, “Anatomy of an Illness,” he shares how he recovered from a crippling disease to resume a healthy, normal life. His main medicine? Laughter in large doses. Cousins believed that his serious approach to life had precipitated his illness and figured he could reverse the condition through laughter. He watched funny movies until both the symptoms and the pain disappeared. He validated what people have said for years, “Laughter is the best medicine.” You might be thinking you need scientific proof before you subject yourself to fits of laughter. According to Dr. William Fry, MD, professor of psychiatry at Stanford University Medical School, a good belly-laugh brings about physiological changes similar to aerobic exercise: speeding up the heart-rate, releasing endorphins in your brain (the natural high), working the respiratory system, increasing blood circulation and working numerous muscles all 84 www.saintgeorgewellness.com

over the body. Fry and his researchers also found that laughter has a direct effect on the body’s ability to fight infections by boosting the number of “killer” white blood cells produced to attack viruses and bacteria. Evidence would also show About the Author Brigit Atkin – Brigit of that laughter may prevent Brightworks uses alternative heart attacks and strokes healing methods to help by easing tension, relieving stress and improve the lives of others reducing anger. This is actually just a facing challenges and difficulties. She is certified small sample of the positive effects of in SimplyHealedTM method laughter. and was trained by founder Looks like we should take humor Carolyn Cooper herself. For more information, visit more seriously, especially during the www.brightworksbybrigit.com holiday season. When you start to get upset, ask yourself whether the issue is as serious as you think. Is it life or death? Is it worth ruining your day over? We all suffer misfortunes. Happy people choose to avoid waiting too long to find humor in their disappointments. Take time to play with your children, have a good laugh, and allow the present moment to be a gift you give yourself.

50 50 BEFORE

A Runner’s Journey

By Kaylene Lovell Every runner remembers their first marathon, all 26.2 miles of it. For local runner, Jill McDonald, it was the 1997 St. George Marathon. She also remembers many more. In fact 49 more! Little did Jill know after running her first marathon that she would one day set a goal to run 50 marathons before she turned 50, but that’s exactly what she did. She mapped out a schedule of races in Utah and across the country, culminating where it all started, the St. George Marathon. On October 4, 2014, she accomplished her goal. Jill will turn 50 on Nov. 6, 2014. The marathon began with Jill, her friends and thousands of runners making their way across the starting line. Jill said obviously she felt a lot more pressure with this race. Almost immediately she saw a big poster that said, “Jill McDonald…50 marathons before 50! #1 St. George,” and a picture of her running in her first marathon. She was excited to see that poster and figured her family had put that up to cheer her on. As she approached mile 1, there was another poster for Jill with a #2 and picture of her running her second marathon. At 1.5 miles, another poster with #3 and another picture. And so it would continue. Her family made these posters, one for each of the previous

49 marathons she had finished. They placed them about every half mile along the entire course. What a surprise for Jill to see each of them, and how grateful she was to her family for their love and support! As Jill came upon each poster, she and her friends would talk about that particular race, the good and sometimes bad memories of each one. Other runners began to recognize her from her posters, and would congratulate her as they ran by. The finish line at this marathon represented so much more than just finishing the race. It stood as the culmination of the thousands of miles ran and thousands of hours of preparation AND the accomplishment of her goal. Jill and her continued on page 86 St. George Health & Wellness Magazine | November/December 2014 85

continued from page 85 sister, Tiffany, crossed the finish line together as they always do, with many friends and family waiting, watching and cheering them on, including her youngest son, Kaden, who had just completed his first marathon that same morning. Jody, Jill’s husband, met her with a bouquet of flowers. There was quite a celebration, and the realization that her dream, her goal, of running 50 marathons before she turned 50 was now a reality. She had done it! “I set this goal for myself about three years ago, but I didn’t accomplish this by myself. I have an awesome group of friends that all run together. They were so much help by running the marathons with me, and my family is always so supportive in so many ways! Thank you to all of you that have helped get me to this goal of mine...I love you all! I am truly blessed!!” says Jill. What an inspiration she is to those who run, and even those who don’t. She was touched by the many comments that people posted on her Facebook page. Some were from other runners who saw her signs along the race who let her know how much they inspired them to keep on running. Other posts were from friends and family congratulating her. In her home, Jill has a room that is filled with posters from every race, scrapbooks with pictures and race memorabilia, and all of her

medals that she has earned. She has run many marathons in Utah from one end of the state to the other. This was her 17th St. George Marathon and she has also ran the Boston Marathon three times, San Francisco All Women’s Marathon, San Diego, and the Disney World Goofy Challenge in Orlando which includes a 13.1 mile run, followed by a full 26.2 miles around the Disney World Theme Park the next day. She also completed the St. George Half Ironman. Along the way, Jill has made some lifelong friends known as the “Marathon Mommas,” who train in the early mornings and have run many marathons together. “We are a unique, close group of friends with diverse backgrounds, who have the common bond of loving to run,” says Jill. They help each other through every race, but more importantly, their friendship and support through their daily lives means more than any medal or race. “We have helped each other through the good times and the bad, through marriages of children, missionaries, deaths, spouses serving in the war, grandchildren, health issues, celebrations, injuries, accomplishments, and so much more.” Imagine the hours and hours of talking and laughing and tears, all while running. They say that running is their best and cheapest therapy! Jill has been asked by so many what her plans are now that she has achieved her goal. She says that she is going to keep on running, because she can, and because she loves it! In fact, by the time this article is published, Jill, some of the “Marathon Mommas”, and about 50,000 other runners will have completed the 2014 New York City Marathon. For Jill this will be marathon #51...and counting! Congratulations, Jill, on accomplishing your incredible goal!

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“Deep Roots are not Reached by The Frost” By Niki Warner The purpose and function of plant roots are to provide the intake of water and nutrients, and to provide an anchoring stability for what happens above ground. While we enjoy the beauty of plant life and appreciate the benefits of shade, flowers, fruits, and vegetables they provide, it is easy to forget about the mechanisms that ensure their health and vitality. As we head into these colder months and a period of dormancy for most growing things, we humans find ourselves thrust into the hustle and bustle of the holiday season. I know I spend a good deal of energy planning time with family, designing parties, and creating or buying gifts for those I am close to. I try to seek and find meaning in the traditions of my youth, and initiate new experiences for my family to bring us closer together. I always find myself taking stock and becoming contemplative about where I am in my life, where I’ve been, and where I am headed. It becomes a time to re-focus and prepare for new opportunities of learning and growth. As I attempt to forge my future, I find great strength in considering those who have gone before me--my own roots, as it were. I look to family and friends to help anchor and nourish my soul and value their insights and feedback as I try to make sure I am “growing” in the right direction. JRR Tolkien penned the following lines: All that is gold does not glitter, Not all those who wander are lost; The old that is strong does not wither, Deep roots are not reached by the frost. These lovely concepts speak to the simple truth and wisdom of ages. It strikes at the heart of lessons that are learned again and again by having the opportunity to plant seeds. To nourish and care for growing things. To experience change and seasons. We learn that it is the pure and uncomplicated things in our life that provide lasting meaning. It is patience in the journey that gives us wisdom. It is the strength of the love we share with those around us that keeps us vital even in difficult times. Our roots and traditions at this time of year provide a meaningful

opportunity to create and strengthen our About the Author systems of support; to give of our resources, Niki Warner is the CEO and to love and to receive love in return. co-founder of Botanicals, Inc. She is a master gardener, 4th Therein lies the true magic of this time of generation greenhouse grower, year because we are given a time, a whole & self-described plant geek. season in fact, to shift our focus to what lies botanicalsdesign@me.com beneath the surface and to nourish those we care for most deeply, at their most basic and fundamental level. We are surrounded by wonderful symbols past and present in the traditions and rituals of our holidays to express gratitude, generosity, and the finest of human characteristics. We are given opportunity to experience and create the lasting joy that comes from the growth of deep roots.

Let us help you with: Decking your halls Personalized gift giving Private party decor Seasonal store-front display Corporate gifting 435.313.3170 www.botanicaldesign.com St. George Health & Wellness Magazine | November/December 2014 87

The Road Less Traveled... Just Might be a River By Celece Seegmiller By now, you’ve probably heard the term river cruise. Whether you are watching Downton Abbey on PBS or the PGA tour on the Golf Channel, you can’t help but see a river cruise commercial. Maybe you’ve heard your neighbors brag about their amazing river cruise and you wonder what the fuss is all about. Experienced and first-time cruisers alike have discovered the many advantages of river cruising, making it one of the fastestgrowing segments of the travel industry. The first thing to know is that a river cruise is nothing like an ocean cruise. If you are looking for a casino, ice rink, and twenty five restaurants and bars with 5,400 fellow cruisers, then a river cruise is not for you. While there are many things that differentiate an ocean cruise from a river cruise, here are a few key points: See the world’s greatest cities, hassle-free. Many cities were developed along the waterways, accessible by river, not ocean. Unlike ocean cruises, passengers sail directly into the heart of every destination and dock in the middle of town. There’s no need to navigate maps or to waste time traveling on

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crowded city streets from the port to the ship. Cultural experiences are included. Shore excursions and culture enrichment programs, provided by expert tour directors who offer regional prospective, are included in the price of the cruise. Imagine a stop at a local school in China during a Yangtze River Cruise, or learning about the life and works of Mozart during a cruise on the Danube. River cruises also feature special events like the world-famous Christmas markets or tulips and windmills in the spring. New scenery, all day, every day: Enjoy breathtaking scenery from your ocean-view room or balcony and wake up in an exciting new city every day. Smooth sailing: The small, flat-bottomed shape of river cruise ships ensure a safe and smooth ride without motion sickness. With only 150-300 guests, you can forget about waiting in long lines and enjoy personal service. All Inclusive Packages: River cruising provides an exceptional value with fares covering meals,

Courtesy of Uniworld Boutique River Cruises.

complimentary wine, beer and soft drinks with onboard dinner and lunch service, shore excursions, lectures, cultural experiences, and much more—you pay one low price. Theme Cruises: Several itineraries feature themes like food and wine events in France and Spain; art in Paris; Oktoberfest in Germany; and Jewish heritage on the Rhine and Danube. Where else, but on the river, can you journey into the heart of the world’s greatest cities and towns, and discover the true nature of the land? Comfortable and convenient, it offers a greater variety of destinations than you could encounter any other way and you only have to unpack once. Spend less time getting there and more time being there. From the Yangtze to the Danube, there are incredible river cruise experiences waiting just for you.

Courtesy of Uniworld Boutique River Cruises.

About the Author Celece Seegmiller is the local owner of the Travel Connection in St. George. Travel is her passion and sheâ&#x20AC;&#x2122;s spent the past twenty two years helping her customers cross of their bucket list. She loves the Cook Islands and any place with white sand and turquoise water. You can contact her at celece@ stgeorgetravel.com

The Road Best Traveled is a River

St. George Health & Wellness Magazine | November/December 2014 89

Improve Your Life: Think Like a Soldier

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By Lee Kelley Veteran’s Day is a day of remembrance for all of us, but for the two percent of Americans who have served in the U.S. military, this holiday bears significant reflection. During my eleven years in the Army, I worked my way up from Private to Captain and Company Commander. I also spent a year in Iraq with an incredible military organization known in Southern Utah as the “Triple Deuce.” Like many of my brothers and sisters in arms, I came home to a different world – both physically and emotionally - than the one I left behind.

Since embarking on a new path as a full-time writer and career coach back in 2008, I have had time to “process” and apply the many lessons I learned in the military. I have also had the privilege of helping hundreds of other veterans make the transition back into “normal” life. This may surprise you, but I’ve found that military culture can actually help us all to open our hearts and minds, and improve the overall quality of our lives. Whether during peacetime or war, common themes arise in the military that we can “repurpose” and apply to every day life. In my opinion, these are ancient truths and threads of wisdom that have been passed down through time and manifested in modern military training and culture. Consider this list of themes and beliefs that I was taught either through someone’s words, or through their actions, or both: Mind over Matter You can use the power of your mind to master your body and make it do things you never dreamed you could. Even in your darkest hour, you can push through incredible physical and emotional pain and survive blinking and breathless and smiling - on the other side. After Action Review (AAR) You can and should take a few moments at the end of each day, or after any activity you choose, and reflect on how you performed. What did you do that worked for you? What did not work? What would you do the same next time and what would you do differently? You are capable of greatness, and through practice and selfreflection, you will improve in the areas of your choosing.

Positivity You will encounter things that scare you, unthinkable adversities. When that happens, you can use your experience and training as emotional armor, and keep pushing until you achieve your goal. Every moment, every mission, every day is a new opportunity to start anew, seek out the best potential course of action and follow it through to overcome your obstacles.

About the Author Lee Kelley is a former Army Captain and Iraq war veteran who has been running his own writing and executive coaching company since 2008 (leekelley4.com). He has also written several books, including Inside Marine One, Fire in the Night, and Roadmap to the Senior Executive Service. He lives with his wife and three children in southern Utah.

Vulnerability You will grow personally and professionally if you can be vulnerable enough to take constructive criticism, and not take it too personally. You become stronger when you are willing to see and learn from your own weakness. Feeling fear doesn’t mean you are weak, it means you are just like everyone else. But if you are willing to face your fear, be it physical, emotional, or both, you will develop self-mastery. Even if you have never served in the military, you can think like a soldier and apply these truths to your own life, to your own work, and in the chasing and making of your own dreams. Simply re-read or even write down the beliefs and themes above, and turn them into personal affirmations by replacing words like “you” and “yours” with “I” and “my.” By doing so, you can promote personal growth, decrease stress, and more clearly recognize the life path that’s been guiding you all along.

Service You have inherent value, and your work is part of a larger effort. You can use your value and actions to serve and support others in a very powerful way. Mindfulness You will do everything better if you pay attention to the details, get into “the flow” of the moment, and focus all of your concentration on the task at hand. Discipline You can learn to be disciplined in the way you think and act, so that you are always re-aligning yourself with your core values. If you want something badly enough, you will do the work required to achieve a high standard of excellence. St. George Health & Wellness Magazine | November/December 2014 91

Restaurant Journeys:

THE PASTA FACTORY By Kurt Vanderslice It was a beautiful autumn evening in September, the perfect night for a stroll through historic Ancestor Square in downtown St. George, and dinner at The Pasta Factory for date night. The Pasta Factory is part of the Pizza Factory franchise and located just downstairs from the original location. I was looking forward to our meal, as I love good food--especially Italian. My grandmother is Italian and loves to cook. I’ve also spent some time in Italy, and enjoy cooking Italian food myself. Upon entering The Pasta Factory, we were graciously greeted, chose to have our meal outside on the covered patio so we could enjoy the perfect weather. After being comfortably seated, we began looking over the menu and it immediately became very difficult to choose, because of the many options they have, all of which looked and sounded delicious. Our server, Katie, took very good care of us. She kept our drinks filled, was very accommodating, and brought our food out just the way we ordered.

We started with the Caprese salad. The fresh mozzarella atop ripe garden tomatoes with a touch of vinegar and basil was refreshing, and appetizing! The warm breadsticks enhanced the meal. My wife loves salad, so she chose the raspberry vinaigrette salad topped with grilled chicken. She was pleased with the freshness of the ingredients, as well as the About the Author dressing. Kurt has been associated with For my main course I chose the cheese St. George Health & Wellness Magazine since December ravioli with Alfredo sauce, and Szechuan 2013. He loves good food, chicken! Wow! The portion size was golf, traveling and outdoor wonderfully filling, and the Chinese and activities with his wife and Italian fusion cuisine was a bold blend of kids. east meets west. The Pasta Factory is unique, because you are able to custom build your pasta dish by choosing your pasta type, add the homemade sauce you prefer, and finish it off with your topping of choice, or you can select other delicious homemade creations from the menu. I usually don’t get full enough to pass up dessert, but this time I was perfectly satiated, and will have to return to try their desserts another time! For those looking to experience a hearty, delicious Italian meal just the way you like it in a historically rich setting, I highly recommend a night out at The Pasta Factory in Ancestor Square. You won’t be disappointed. And don’t forget to save room for dessert! If you can...

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The Pizza Factory and The Pasta Factory... Celebrating More Than Great Food! By Randy and Kaylene Lovell It has been 35 years since Bill Randall and his wife Jan opened The Pizza Factory in Ancestor Square, and The Pasta Factory is celebrating its 20th year in business. They have become as much a part of St. George as the Dixie rock on the red hills behind the original restaurant. He has also opened two more Express locations on Sunset Boulevard and at Pine View. As the owner and manager, Bill prides himself on being very hands on. He loves what he does, and enjoys talking with guests, whether they are lifelong customers or guests who are enjoying their first time at the restaurant. He has also been very involved in the community supporting all the local schools, Dixie University, the Relay for Life Cancer Run, the 4-H Program, Juvenile Diabetes, Dixie College Basketball Camp, Swiss Days Celebration, the Downtown Merchants Association, the Chamber of Commerce to name just a few. Giving back to the community that has supported him for so many years is very important to him. When The Pizza Factory first opened their doors, it became the “hot spot” in town with custom made pizzas, sandwiches, garlic bread and the best salad bar in town! The atmosphere was fun, the service was great, and the food was delicious. Thirty-five years later, it is still the same great atmosphere and service, with the same delicious food always made daily with the freshest ingredients, and many new

favorite dishes that have been introduced along the way. Over the years and with four locations now, Bill has had close to two thousand employees, mostly young people, including several “second generation” employees, and even families where all of the siblings have worked for him. He has some employees that have been with him for over twenty-five years. To create the type of work environment where employees not only learn to work but love the work they do, and where loyalty is rewarded, is certainly unique and something Bill can be proud of. Twenty years ago, Bill wanted to open another restaurant with the idea of letting customers order pasta the way they ordered pizza, custom-built to their liking. Bill, along with his wife and sister, spent almost a year finding, creating, and testing recipes. They would make up a new sauce or dish and let employees and neighbors taste test it. Once the initial menu was decided, which included several types of pasta, sauce and toppings to choose from, as well as salads, breadsticks, lasagna and desserts, The Pasta Factory was opened adjacent to the Pizza Factory in Ancestor Square. It offered the same type of environment as Pizza Factory, and with the choice of dining inside or outside on the patio. It was an instant success! Brad Nelson, Bill’s business partner and the manager of The Pasta Factory, loves to create new recipes, or turn simple recipes into distinctive signature creations. There are appetizers, sandwiches, soups and desserts that you can only get at the Pasta Factory. Fettuccini Alfredo has been the favorite dish since the day they opened. Brad makes the pasta and delicious sauces from scratch daily, using only the best and freshest ingredients available. He loves what he does, and works daily to continue the legacy that he and Bill have created. The Pasta Factory has a banquet room for up to 50 people, hosting many banquets, parties, and luncheons – something to remember with the holidays coming up. They also can prepare menu items to go, whether it is a small order or for large parties. The Pizza Factory and Pasta Factory have not only been big contributors to the community, they have also been a big part of many lives, traditions, memories and meals, and will be for years to come! St. George Health & Wellness Magazine | November/December 2014 93

Riverside Dental Care

Celebrating 20 Years in St. George By Dr. David Stevens While many of our patients have been visiting our office since we opened, some may find it hard to believe that Riverside Dental Care has been in business for twenty years. Tony Chlarson first found Riverside Dental Care in the Yellow Pages when she moved to St. George from California twenty years ago. “I have always been treated so well there,” she says. “Everyone is so great and they always know who we are when we come to our appointments. We love going there.” Over the past twenty years we have experienced many changes to arrive where we are today. After graduating from dental school, Dr. Ott spent five years in San Francisco, California, but always wanted to be back in Southern Utah. “Moving to St. George was the best decision I ever made,” Dr. Ott says. Riverside Dental Care was initially 94 www.saintgeorgewellness.com

located downtown. Nine years ago we moved to our current location on Riverside Drive, and we have been moving forward ever since. As the practice continued to grow, Dr. Ott brought on a partner, Dr. Stevens, and

eventually Dr. Wade. We are consistently striving to improve and keep up with the latest advancements in dentistry. Our office has gone digital, from our patient files to our x-rays. Our doctors’ extensive participation

in continuing education, both locally and throughout the United States, shows their commitment to providing their patients with up-to-date quality dentistry. Over the years, there have been opportunities presented to us to give back to the community that has helped us become who we are. Service to the community and support of worthy charitable causes are part of our core values. At Riverside Dental Care,

we are committed to giving back to the community. We are now coming up on our 7th annual “Dentistry With a Heart” event. Our free dental day is one of our highlights of the year; we have over thirty volunteers and see hundreds of patients. We are just starting our next smile makeover. This is one of the most important things that we do. Seeing the life changes in an individual when you completely make over their smile is very rewarding. Our most recent smile makeover is a single mother who was unemployed. Fixing her smile gave her a huge confidence boost and she was able to get a job soon after we finished. Dr. Stevens and his assistant, Danielle, are gearing up to go back to Haiti in November. Last fall we spent a week there traveling to rural schools and providing dental care to the local school children and adults in need. Jamie, a dental assistant who joined Dr. Stevens in Haiti last fall, says, “It was humbling to see the Haitian people lined up waiting for us when we arrived to our makeshift clinics every morning. It is very satisfying to go

home at the end of the day knowing that our team has made a difference.” We are very grateful to have such a wonderful dental practice, About the Author Dr. David Stevens is with patients that the managing partner at we truly value and Riverside Dental Care. He appreciate. For loves the active outdoors in and around St. George more information and just finished his second about our practice marathon. visit: www. mystgeorgedentist.com.

St. George Health & Wellness Magazine | November/December 2014 95

How to be Happy By Terrin Parker “Mine!” my (almost) three-year-old wailed, snatching Thomas the Train out of the hands of his baby brother. Instead of crying, the baby simply smiled, and pulled another toy from the bin. “MINE!!” I heard again, as I looked over to see the toy get stripped from my youngest and added to the ever-expanding pile that was now spilling over Big Brother’s hoarding hands. “Please don’t be mean to your little brother,” I softly reprimanded. “I’m not mean. I’m selfish,” was his honest reply. I thought about that statement, and realized that many of us still behave like selfish three-year-olds, myself included. It’s not that we are mean-hearted, generally speaking, but much like my son, we see something that someone else has and believe that in order for us to 96 www.saintgeorgewellness.com

be happy, we need that “thing”. What we fail to realize, as we watch the other person with envy, is that it isn’t the object of affection that is the source of the joy. It’s the affection itself – that person’s feeling of fondness, that we truly envy. Their happiness is what we crave and we erroneously attach it to the object they are holding. Just like my son, once we have the object we so desire in our grasp, that thing that was going to bring with it the same level of joy it seemed to bring someone else, we realize that we are still not happy. So we seek out yet another object, until our hands and lives are spilling over with things that have the potential to bring us joy, and yet none of them do.

What we need to understand and work toward, is not the acquiring of toys, but the fostering of joys. What we need to understand and work toward, is not the acquiring of toys, but the fostering of joys. We need to learn how to find happiness in what we have, because if we can’t do that, we will never have enough. I once heard a story about a man who had few material possessions, but was truly happy. He was asked by a wealthy, yet sullen man, “How are you so happy, when you have nothing?” To which he responded, “I may not have much, but I have something you will never have.” “Oh? And what might that be?” sneered the rich man. He smiled back and replied, “I have enough.” This principle holds true to more than just material possessions. We often envy others for their flawless skin, musical gifts, or ability to create delectable dishes in the kitchen. We may be envious of someone’s level of fitness, sense of fashion, or circle of friends. We wish we had

curly hair, or straight hair, or blue eyes or brown. The point is, as we gaze longingly at the green grass someone else is growing, we don’t realize that they are thinking how lucky we are to have a beautiful rock garden that doesn’t need mowing. When we can learn to be happy on the inside, everything around us simply becomes a catalyst to that joy, if we allow About the Author Terrin Parker is the associate it. When we stop comparing oranges editor of St. George Health to walnuts, and our worst qualities to and Wellness magazine and a someone else’s best. When we learn physical therapist from Cedar City, Utah. She graduated to find joy in who we are, rather than from Loma Linda University what we have, or have not. One thing in California, and has lived we all have is access to happiness. What in Denver, San Diego and determines who will take possession St. George. She loves to surf, snowboard, write, travel, play of it, and who will not, is attitude. So the guitar and spend time during this holiday season, I invite you with her husband and their to share in the joy of others’ gifts. Share two young sons. in their happiness, and let them take part in yours. Be selfless, not selfish. Decide that you have enough, and then choose to be happy. If you do this, though life may take away your toys, it can never rob you of your joys.

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Switchpoint Community Resource Center Opens Its Doors to the Community By Kristen Clark With a little over a month behind us, Switchpoint Community Resource Center is well on its way to helping low-income families and individuals experiencing homelessness to a better and brighter future. By design, Switchpoint Community Resource Center is unique. Our mission is one that believes it takes all of us to succeed. People sometimes find themselves in a bad situation. That doesn’t mean they are a bad person. They need resources, skills, perhaps even a mentor to help direct them to a new path; one that has a better outcome, brighter outlook and will provide lifelong skills for a positive tomorrow. Switchpoint believes that by collaborating with agencies and organizations serving common clients, we can remove barriers and assist those in poverty to reach independence. What does this mean? “It’s the old saying, ‘if you teach a man to fish…’” says Executive Director, Carol Hollowell. “We are offering resources to individuals who have nowhere else to turn. Many of our clients simply need to be connected to one counselor, one agency, obtain one identification and they will be off and running,” Hollowell continues. “It is truly exciting to see people become successful. It melts your heart.” Hollowell had the opportunity to meet and assist one such individual at the overflow shelter that the City of St. George opened to accommodate homeless individuals just before Switchpoint decided the need was too great and opened their facility early on August 29th, 2014. “This man had a job in Hurricane and was riding his bike back and forth each day. He would leave at 4 a.m. because he didn’t want to be late for work,” Hollowell explains. “When the rains and floods hit, he was unable to make it into work and ended up losing his job. He was staying with us at Switchpoint at that time. We simply had to make a

About the Author few phone calls and get him connected to Kristen Clark is currently the the right place. Within a week, this man Emergency Shelter Manager had a new job with a place to live nearby. at Switchpoint Community He had tears in his eyes when I told him. Resource Center. Kristen graduated with a Bachelor of That was so rewarding to see.” Science degree from Southern It’s stories like these that Switchpoint Utah University and has staff members see on a daily basis. written for several newspapers in the central and southern Volunteer Manager, Julie Duckett has Utah area. She has lived in seen an outpouring of community St. George for the past five support for the facility. years and loves the red rock of southern Utah. She and her “Right from the beginning, we husband have two young boys have had community volunteers doing and are excited to watch as everything they could to help us be they discover the wonders of successful,” Duckett explains. “I have Washington County. had so many churches, scouts and local businesses who have asked how they can be a part of this. It is incredible to know that our community has such amazing members. Without them, this facility would not be a reality. Grace Episcopal Church, for example, has donated meals for our residents that cannot get across town for their free lunch service. They have been so willing to work with us, help us and support us. We can’t begin to express our gratitude for this organization.” With continued support from the community, it is clear that Switchpoint Community Resource Center will no doubt be a successful and much needed resource for friends, family and neighbors who need a hand-up, not a hand-out. Currently, Switchpoint Community Resource Center is looking for continued community support throughout the coming holiday season and into the New Year. “Often times, we have an amazing amount of support from the community during the holidays but the rest of the year, our support seems to slow dramatically,” Duckett explains. “We could really use help and support throughout the entire year. There are always volunteer opportunities here at Switchpoint.” Switchpoint Community Resource Center has seen such a tremendous response and would also like to thank the following agencies, businesses and individuals for their tireless and incredible support: Grace Episcopal Church, AJ Construction, Southern Utah Home Builders Association, Kustom Containers, LDS Humanitarian Services, Family Dollar, Habitat for Humanity Restore, Hospital Thrift Store, Catholic Thrift Store, Stanley Steamer, Carpets Plus, Red Rock Canyon School, Diamond D Ranch Academy, Crossroads, Warner Industries, ChemDry, The Lifetime Store, American Red Cross, Utah Food Bank, Zion’s Bank, Home Depot, Lowe’s, Walmart, Linn’s Grocery Store, Department of Workforce Services, The Church of Jesus Christ of Latter-Day Saints, St. George City, Starbucks, Red Lobster, Olive Garden, Pizza Hut, Brad C. Harr & Associates, Free Geek, Larry H. Miller Foundation, Delores Eccles Foundation, Sorenson Legacy Foundation, and the countless community volunteers. Thank you!

If you would like more information about Switchpoint Community Resource Center located at 948 North 1300 West or would like to volunteer to help, please contact the facility at 435-627-4663. 98 www.saintgeorgewellness.com

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Holiday Hazards:

Protect Your Pets By Dr. Heather Boyter, DVM The holiday season is a festive time for us and our pets. However, potential dangers to our four-legged family members can easily be overlooked in the flurry of activities and constant distractions. Being aware of these dangers and taking preventive measures will allow you to enjoy the holiday ho-ho-ho without an uh-oh and a trip to the veterinary clinic. Holiday DĂŠcor Twinkly lights, dangling decorations, towering trees and glistening tinsel can all be quite appealing to our watchful critters. Our pets may be tempted to chew into easily accessible electrical cords, risking electrocution. Decorations such as ornaments and tinsel can potentially become lodged in the intestinal tract or get caught and cause the intestines to bunch up, leading to emergency surgery or even death. Tuck extension cords away, keep ornaments and decorations out of reach, avoid using tinsel and properly secure trees to prevent toppling. Food Dangers Unfortunately, some of the most popular holiday goodies can be extremely toxic to pets. Chocolate contains varying levels of caffeine

About the Author Dr. Heather Boyter received her BS degree in Biology with a Zoology Emphasis with a minor in Chemistry from Southern Utah University in 2008, and her Doctor of Veterinary Medicine from Mississippi State University, College of Veterinary Medicine in 2012.

and methylxanthines that, depending on the type and amount ingested, may cause vomiting, diarrhea, hyperactivity, heart arrhythmias, tremors and seizures. Fat trimmings from meat may cause pancreatitis. Bones can be a choking hazard and can splinter and cause an obstruction or lacerations to your dogâ&#x20AC;&#x2122;s digestive system. Certain nuts should not be given to pets. Almonds, walnuts and pistachios can cause an upset stomach or obstruct the throat or intestinal tract. Macadamia nuts and moldy walnuts can lead to seizures or neurological signs. Keep your pets on their regular diet and advise visitors against giving your pet special treats or table scraps. Toxic Holiday Plants Though pretty, many holiday plants are poisonous â&#x20AC;&#x201C; even deadly. As little as a single leaf from lily varieties commonly found in flower arrangements can be lethal to cats. Other plants to avoid include pine needles, holly, mistletoe and poinsettias. Taking precautions with pets during these jolly times can help ensure that you and your family will enjoy a happy and healthy holiday season!

St. George Health & Wellness Magazine | November/December 2014 101

Are You

Listening?

By Jack W. Rolfe Your heart feels for you, your mind reasons for you and your soul speaks to you. Are you listening? When you listen you are able to hear what is shaping your life. When you act on what you hear, you start to fulfill your purpose in life. A divine purpose that is unique for each one of us. Every day you have people, places, objects and circumstances in your life that create experiences for you to hear something. Are you listening? If you cannot hear anything then you possibly need to remove some of the clutter that surrounds your space such as distractions that prevent you from focusing on what your soul is attempting to teach you. The best time for me to listen is in the early morning, when I take a walk. At that time of day the air is fresh, the world is still and I am able to hear what my soul has to say. During my walk I am able to ponder the thoughts being presented to me. I sort through what deeply touches me while impressions of what I should do that day flow to my mind. I invite you to discover what works for you to clear your airways so that you can listen. For over twenty years I coached girlsâ&#x20AC;&#x2122; basketball at all levels of competition â&#x20AC;&#x201C; from little leagues, middle schools, high schools, and club programs, to college and camps at the professional level. I worked with thousands of young ladies during this time and I listened to them all. During this same time frame I worked as a physical therapist in nursing homes treating the elderly. I provided services for thousands of patients who were mostly in wheelchairs and I listened to each of them. In addition to listening to what they had to say, I listened to what was spoken by their actions and the way they lived their lives. I listened during moments of insight from the experiences shared with these wonderful individuals. 102 www.saintgeorgewellness.com

What did I hear? My soul whispered to me that I needed to write a book about the experiences that I learned from these simultaneous career paths. Then my soul nudged me to create a nonprofit foundation and share this book with youth across the world to assist them in reaching their full potential. I was also prompted to gain an education in nonprofit administration and About the Author Mr. Rolfe is the Founder and did so at the University of Notre Dame. CEO of the School of Life The character development education Foundation. This 501(c)3 from this book is now being taught nonprofit organization has a mission to increase high school through our organization, the School of graduation rates. Life Foundation, in twenty high schools across four states. The book has also been donated to thousands of young people in thirteen countries. Many lives are being touched because I listened! I am amazed to think that a basketball and a wheelchair shaped my life and helped fulfill my purpose. By listening to all that was taught to me by my soul during those experiences, I was able to direct my life to its current path and I am still listening. What is shaping your life? Can you imagine a world where we are all fulfilling our purposes in life? What a wonderful accomplishment that would be! Are you listening?

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Holiday

5 Steps for a Harmonious

By Jonathan Decker, LMFT

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The holidays are supposed to be a joyous time with family and friends, but far too often they’re loaded with tension and arguing. Old resentments rise to the surface, unresolved issues spark an explosion, or we simply spend enough time together to get on each other’s nerves. Whatever the case may be, if you’re looking for a harmonious holiday, these five steps (based on emotionally-focused therapy) will help if mindfully applied: Step One: Recognize your body’s signs of anger. All of us get angry, and sometimes our anger gets out of hand. We say and do things that we later regret, or we shut down and push others away; neither of these helps us to get the closeness we want. Our bodies actually warn us that this is about to happen with signs like accelerated heart rate, feeling “hot,” shallow breathing, clenched fists and jaws, and more. How does your body let you know that you’re angry? Pay attention, because that’s your cue to move to Step Two. Step Two: Stop and calm down. Get some exercise. Listen to music that calms you. Take a hot shower. Pray or meditate. Drink some cocoa or egg nog. Especially effective is taking slow, deep breaths; this will increase blood flow and oxygen to your brain, helping you to think more clearly. Step Three: Identify the vulnerable emotion underneath the anger. All anger is actually a vulnerable emotion in disguise. If someone insults you, under your anger is hurt. If your teen walks in three hours past curfew, under your anger is fear and worry. If someone

publicly chastens you, under your anger is embarrassment. Step Four: Put yourself in the other person’s shoes. When I’m upset, I’m 100% certain that I’m right and the other person is wrong. It’s only after I calm down (Step Two) that I can start to see things from their point About the Author Jonathan Decker is a licensed of view. Often I realize that I’ve made marriage and family therapist mistakes that need correcting, and I need with a private practice in St. to make some apologies. It’s important George. He can be contacted to realize that everyone’s behavior makes via email at jdeckertherapy@ gmail.com or by phone at sense to them, so if I think someone is (435) 215-6113. To learn being an idiot, irrational, or a jerk, it more, please visit his web site often means I’m not trying hard enough www.jdeckertherapy.com. to understand their perspective. Even if I disagree with and can’t condone the other person’s words or behavior, I can always relate to the emotions they are experiencing. Step Five: Express steps four and three. Tell them what you imagine their experience to be like without claiming to know what they’re going through. Trust them with your vulnerable emotion instead of manipulating them with anger; letting someone know that you’re hurt, scared, sad or embarrassed often draws them near, while anger always pushes them away.

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Remembering What Matters Most By Cecilie Ott, LMFTA The holidays can be a wonderful time of year, with the sparkle of lights, family gatherings, and good food. However, they can also remind us of what we may be lacking, and leave us feeling less than completely happy. We want so much to give of ourselves, and yet we often become overwhelmed with the stress that can accompany the holiday season. If we are dealing with a major change or loss, it can become even more challenging to feel the joy amidst the sorrow. One thing I have learned over the years is that no one is immune from pain and stress. Life is hard. However, I have also found that in those tough times I am pushed to dig deep and recognize what it is that matters the most to me. Here are some lessons I have learned that have helped me over the years to remember what matters most:

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Choose to Be Present When life becomes challenging we often focus on the future or on things outside of our control. We may tell ourselves that we will be happy when we land a different job, make more money, find a new partnerâ&#x20AC;Ś the list goes on and on. We waste a lot of time waiting for happiness to happen down the road, and fail to notice the little blessings right in front of us. Choosing to recognize the moments of goodness today, enable us to be more ready to embrace the moments of greatness when they do enter our lives. If we only keep our sights focused on the destination, we will miss much of the journey. Choose to Love Deeply When we are suffering, we sometimes forget that we are not alone. There is strength in connecting with others. There is power derived from leaning on each other and receiving/giving support. Part of loving is accepting what another is able to give. It is also accepting what we are capable of giving and knowing when enough is enough. We may not always be able to extend ourselves as much as we would like, but loving ourselves gives us permission to give what we can and let that be sufficient. Loving those in our lives means slowing down and listening. It may be taking the time to notice the little things before they are gone.

Choose to Slow Down I cannot count the times I have been rushing around, checking if the kids teeth were brushed and gathering my stuff for the day when I have miscalculated the countertop and watched a cup of juice fall to the floor, almost in slow motion. It is in those moments that I am rushing, that I tend to make my biggest mistakes. About the Author Sometimes it is just spilt juice, but Cecilie Ott is a marriage and family therapist at the St. sometimes it is a hurtful word or a lack of George Center for Couples sensitivity. Being hurried zaps the joy out & Families. To schedule an of the little moments that draw us closer appointment with Cecilie please call (435) 773-3603. to others and hinders us from being www.stgeorgefamilies.com more centered on those things that mean the most. Sometimes I have to remind myself to breathe, sit with a child, laugh, and listen. I hope that at this special time of the year, we will remember what matters most. May we each find ways to lengthen the fleeting joyful moments and nurture those around us by being present today and loving more deeply. These principles can be the greatest gift we can ever give, not just to others, but also to ourselves.

St. George Health & Wellness Magazine | November/December 2014 111

Develop a Culture of Sharing By Lani Puriri Recently I was sitting in a local eating establishment, watching a young girl slide through pictures on her older sister’s phone. Another young girl sitting at the table leaned in to look and the phone was quickly moved in a different direction. Wanting to be included and calling her sister by name the girl exclaimed, “You need to share!” Sharing is the ability to divide, use or participate jointly. We all have childhood memories of parents and others reminding us to share. The act of sharing provides important life lessons. From sharing we realize our responsibility to others and to ourselves. Sharing also gives us a purpose as we recognize the importance of making a positive contribution. Finally, sharing builds strength against selfishness as we experience the delight that comes from others and ourselves as we share. When we recognize gifts or resources given for the purpose of benefiting others, we are willing to acknowledge the responsibility we have to share our talents to fulfill that purpose. We can also feel more comfortable and confident with the idea of sharing talents and resources. No longer do we shy away from the fear of not being “good enough.” Using personal talents and resources we realize the impact we are making in the lives of others and on ourselves. Life is a treasure to be fully lived and enjoyed. Failure to do so results in

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a lack of genuine joy. When you are not doing the ‘thing’ that comes naturally to About the Author you, your existence becomes one marked Lani Puriri is the DSU Director of Community with frustration and discontent. Sharing Outreach and DOCUTAH gifts, talents and resources add value to Operations Manager. your life. Eleanor Roosevelt said, “When you cease to make a contribution, you begin to die.” By sharing our treasures with others we experience joy and sense a reason to exist. Faculty, staff and students of the Cultural Arts Department at Dixie State University receive daily rewards by sharing talents in the genre of fine and performing arts. In the coming holiday season some of these talented individuals will share their talents on stage through concert performances. In turn, members of the community will share their time by attending these performances, the end result being joint participation and a feeling of joy for all who choose to engage in the opportunity. This resulting joy comes from building on the unselfish goodness that exists in humankind. Gao Panlong was a founder of the Donglin Academy Leadership. The group existed on principles of Confucius. Its focus was to restore integrity to government leaders. Gao wrote,

“Only when both the benefactor and the recipient are good is it truly sharing goodness.” His philosophy was that in giving, both sides share morally in being better able to realize their inherent capacity to be good. Gao’s viewpoint aligns itself with the idea that we can develop strength through sharing. Consider personal experiences you have had with sharing and how your life was uplifted because of your personal outreach. Sharing fulfills the innate desire to be good and in doing good, both parties are strengthened.

The young girl in the restaurant who said, “You need to share,” had no doubt been taught that this was the best choice. While her sister may not have been willing to share in that moment, she too had been taught this principle. Sharing is an act of goodness that benefits others and ourselves. Sharing helps us recognize the positive contribution we can make to the world and strengthens our ability to be selfless, not only during this season of giving but throughout the year.

Cultural Arts Events Calendar MUSIC

VISUAL ART

Various Venues 7:30 p.m.

Faculty Recital* Piano Ensemble* String Recital* Messiah Voice Recital* Chamber Music* Piano Recital* Chamber Music* Symphony Band Percussion Concert Jazz Concert Choir Concert Chamber Singers & Choir

November 10 November 19 November 25 Nov. 30 - Dec. 1 December 1 December 2 December 3 December 4 December 5 December 9 December 10 December 11 December 12

* Event free of charge.

www.facebook.com/dsuculturalarts

Eccles Concert Hall Eccles Concert Hall Eccles Concert Hall Cox Auditorium Eccles Concert Hall Eccles Concert Hall Eccles Concert Hall Eccles Concert Hall Eccles Concert Hall Eccles Mainstage Eccles Mainstage Eccles Concert Hall Eccles Concert Hall

Bridge Reunion ...................Sept. 12 - Nov. 21 Beauty By Grace: Pastels ......Dec. 5 - Jan. 21 Ceramics Sale ......................December

Sears Museum Gallery Sears Museum Gallery North Plaza Gallery

DANCE Eccles Mainstage 7:30 p.m.

Fall Dance Concert .............................November 21-22 End Of Semester Dance Showing .........November 24

CELEBRITY CONCERT SERIES Cox Performing Arts Center 7:30 p.m. Jim Witter’s Feelin’ Groovy ..........November 1 The Jive Aces Swingtime ...........November 15 William Joseph featuring ..........December 12-13 the Dixie State Symphony Orchestra

For tickets or more information, please visit www.dixieculturalarts.com or call 435-652-7800 St. George Health & Wellness Magazine | November/December 2014 113

By Alisha Tolman Burton The city sidewalks are dressed in holiday style in downtown St. George, and there’s no better way to enjoy the ambiance of Christmas downtown than to stroll Main Street during Art On Main on Friday, December 12. The Art On Main fine art gallery stroll, set in beautiful Historic Downtown St. George, encompasses the St. George Art Museum as well as eight fine art galleries on Main Street, and concludes at Twenty-Five Main Cafe, which also displays work by emerging artists.

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Featured artists offer live demonstrations and local musicians entertain within the galleries, filling the evening with art and music as well as the opportunity to meet local artists and view work by nationally-renowned artists

from all across the country. Some of those artists include J. Kirk Richards, Julie Rogers, Annette Everett, L’Deane Trueblood, Jeff Ham, Michael Malm, Simon Winegar, and Jeffrey Pugh. During the holiday season, the streets, shops, and galleries are decorated with lights and trimmings and even gingerbread houses. To participate, begin at the St. George Art Museum, located at 48 East 200 North, at 6:00 p.m. on the Friday of the stroll. Admission to the museum is waived the evening of Art On Main. Make sure to pick up a free “punch card” at the Art Museum that is marked at each gallery attended. Then, visit each of the other nine fine art destinations by following a map available at the Art Museum and online

at StGeorgeArt.com. Turn in the punch card at Twenty-Five Main CafĂŠ before 9:00 p.m., when a drawing will be held for the piece of original artwork. Participating galleries include Bedard Fine Art, Authentique Gallery, Split Rock Gallery, The Mission Gallery, Art & Soul Gallery (located inside Print It Shop), Wide Angle Photography, Fibonacci Main Street Gallery, Remax Fine Art Gallery, and Twenty-Five Main Cafe. In addition, take in the outdoor sculpture exhibit by the Art Around the Corner Foundation, featuring twenty-four unique sculptures at various locations downtown by sculptors including Ben Hammond, Dan Hill, Gary Lee Price, and others. More information can be found at www.artaroundthecorner.org. For a map and detailed information of downtown fine art galleries, visit StGeorgeArt. com. There is no cost to participate in Art On Main.

Art on Main is a non-profit project of Art Around the Corner, and is supported in part by the City of St. George via the St. George Arts Commission. Questions may be directed to coordinator Alisha Tolman Burton at editor@stgeorgeart.com.

About the Author Alisha Tolman Burton created Art On Main in St. George six years ago as a way to highlight the growing art community downtown. She continues to advocate for the arts by serving on the board of The Art Around The Corner Foundation, which places sculptures on exhibit in the St. George downtown, and is the current chair of the St. George Arts Commission. Alisha also works for the St. George Branch of the Washington County Library System, where she does Toddler Time and offers a free Art Club for children.

Main Street by Nathan Wotkyns. St. George Health & Wellness Magazine | November/December 2014 115

Dixie State University:

Expanding the Educational Experience

Added to campus this April, University Tower (center) is a symbol of the growth Dixie State University has recently experienced. (Photo courtesy of Wally Barrus/DSU Public Relations) By Jyl Hall Sixty-four years ago, a small junior college acquired thirty-two acres of alkali-heavy soil east of St. George. That institution has evolved into Dixie State University and now sits on a 100-acre campus that boasts beautiful buildings, neatly manicured landscapes, and an energetic student body. While the university has experienced a great deal of change in those sixty-four years, the institution is not content to let growth solely be part of its history. In fact, Dixie State is planning for continued expansion — an important plan, considering that DSU has experienced a sixty percent increase in enrollment in the past five years and now has a student population that is nearly 9,000 strong. To offer these students the best education under the sun, DSU is taking steps toward adding new facilities to its campus. As part of this effort, crews are scheduled to break ground by the end of the year on the Burns Arena north office addition, according to Paul Morris, Vice President of Administrative Services. Slated for completion in August 2015, the two-story addition to the university’s basketball complex will house approximately 70 faculty and staff offices. The exterior of the entire building will be completed during the initial phase of construction, but the interior, which will be divided into quadrants, will be only twenty-five percent complete as the university heads into the 2015-16 academic year. Just a short walk from the Burns Arena, the currently open space 116 www.saintgeorgewellness.com

north of Hansen Stadium will become the home of the Physical Education and Student Wellness Center. The proposed $29 million facility will include the specialized classrooms, clinic spaces, gymnasiums, and physical education labs needed to support future academic programs in health and human performance. The program accompanying this facility will offer tracks in education, kinesiology/exercise science, and health promotion and wellness. Additionally, Dixie Regional Medical Center has agreed to extend and expand its sports medicine partnership with the university in conjunction with the completion of the Wellness Center. To accommodate all the students eager to take advantage of Dixie State’s expanding academic offerings, the university has formed a task force to look into the future of on-campus student housing. “New student housing is also a top priority,” Morris says. “We anticipate a new student housing facility located just west of the Nisson Towers that will provide a residential campus experience for an additional 350 to 400 students.” The facility will likely feature three- and four-bedroom suites that will accommodate six and eight students, respectively. Additionally, the complex will foster student-life experiences for residents, possibly offering a fitness center, video and media room, activity center, and study rooms. The improvements to campus don’t end there. Brad Last, Vice

Burns North Office Addition, as depicted in this artistâ&#x20AC;&#x2122;s rendering, is scheduled to be operational by the start of the 2015-16 school year and will house approximately 70 faculty and staff offices. (Photo courtesy of DSU)

President of Development, said once these buildings are completed, renovating the Science Building will likely be the next project the university will undertake. In all these projects, the universityâ&#x20AC;&#x2122;s goal is to ensure it has the resources and facilities necessary to engage students in activities that encourage educational and cultural experiences while promoting university retention,

persistence to graduation, and preparation for employment. If you are interested in learning more about these projects or joining with like-minded parties in making them a reality on the Dixie State University campus, please contact DSU at 435-652-7509.

About the Author Jyl Hall is a public relations/ publications coordinator at Dixie State University. For more information about DSU, contact her at 435-652-7547 or jylhall@dixie.edu.

St. George Health & Wellness Magazine | November/December 2014 117

Itâ&#x20AC;&#x2122;s that time of year again.

Enjoy the simple pleasures in life.

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Cyclocross Try Something

NEW this Winter By Will Shake

Have you ever heard of cyclocross? If it’s new to you, think of a bike race mixed with steeplechase and you get the idea. In cyclocross, riders race laps around a short course that usually features some pavement, some dirt, some woods, some steep hills and for good measure, some obstacles that require riders to dismount, work their way through and then get back on and ride some more. The course is usually a mile or two, with a race lasting anywhere from 30 to 55 minutes. Maybe 80% of the course will be ridable, with the rest made of natural obstacles like creeks and fallen trees combined with man-made barriers like bales of straw and low fences. Cyclocross bikes are more like road bikes than mountain bikes, though they do usually have knobbier tires and cantilever or disk brakes that help keep mud and leaves, etc., from getting clogged up in them. Many races even allow mountain bikes to be ridden along side the cyclocross bikes. Cyclocross picks up in the fall and winter, as road racing fades due to the colder temperatures. It has been big in Europe going back at least fifty years, though interest in the U.S. has increased in recent years. If you’re looking for a new twist and a great way to keep in shape during the off season, you might want to check it out. Numerous cyclocross races are held in Southern Utah, and most offer novice heats so you can give it a try without fear of embarrassment if it’s your first time. For more information on cyclocross, visit High Knees Cycling, a local bike shop run by people who are experts when it comes to all things cyclocross. To get information on our local race series, check out www.southernutahcyclocross.com and come out and see what this fun winter cycling sport is all about. St. George Health & Wellness Magazine | November/December 2014 119

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adult retirement community

Sunriver Community www.sunriver.com (435) 688-1000

DIXIE STATE UNIVERSITY

Dixie State Athletics Ticket Sales (435) 652-7800 http://dixieathletics.com Dixie State Cultural Arts 350 S. 700E, Tickets: (435) 652-7800 www.dixie.edu/culturalarts/

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Custom Fit Workouts 1100 Canyon View Drive, Santa Clara, UT 84765 (435) 680-8880 www.customfitworkouts.com Summit Athletic Club 1532 East 1450 South www.mysummitathleticclub.com (435) 628-5000

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Bicycles Unlimited 90 S 100 E (435) 673-4492 www.bicyclesunlimited.com eSpokes 476 E. Riverside Dr. , St. George, UT (435) 688-1830 eSpokes.com High Knees Cycling 2051 East Red Hills Pkwy Suite 1 (435) 216-7080 Hkcycling.com

AUTOMOTIVE

BMW Mini 15 S Bluff, St George, UT 84770 435.673.6689 www.stgbmwmini.com

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BANKS

State Bank of Southern Utah www.sbsu.com Town & Country Bank 405 E St George Blvd, St George, UT 84770 (435) 673-1150 1464 S 1490 E Cir, St George, UT 84790 (435) 673-1150 www.tcbankutah.com

car wash

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COMMERCIAL DESIGN Botanical Design (435) 313-3170 www.botanicalsdesign.com

CONSTRUCTION

Van Gilder Homes 15 N. Main Street (435) 862-9565

corporate networking

Corporate Alliance 1487 South Silicon Way www.knoweveryone.com (435) 256-6225

coupons Dixie Direct www.dixiedirectcard.com

DENTISTS

Bloomington Dental 169 W. 2710 S. (435) 674-9977 Gentle Dentistry 321 N Mall Dr. Suite P101 (432) 674-1418 Riverside Dental 368 East Riverside Dr. Mystgoergedentist.com (435) 673-3363

Dixie Applied Technology College 1506 S Silicon Way (435) 674-8400 www.dxatc.com Washington County School District Foundation 121 West Tabernacle (435) 673-3553 www.washk12.org/foundation

Energy Healing

BrightWorks by Brigit www.BrightWorksByBrigit.com (435) 668-0233

FAMILY THERAPY

St. George Center for Couples & Families 321 N Mall Dr., Bldg VW Ste.101 www.stgeorgefamilies.com (435) 319-0082

FINANCIAL SERVICES

Financial Freedom Alliance P. Dale Bott (435) 817.0188 dalebott@msn.com

FURNITURE

Crown Rustic 3435.261.2424 www.crownrustic.com Wilding Wallbeds 1509 S 270 E #3, St George, UT 84790 (866) 877-7803 wallbedsbywilding.com

Health

Advanced Hearing & Balance 1490 E. Foremaster Drive #360 St. George, UT 84790 (435) 319-4700 www.HearingAidDoctor.com Advanced Physical Therapy 1490 Foremaster Dr. www.aptsaintgeorge.com (435) 652-4455 Bond Chiropractic 10 N 400 E, St George, UT 84770 (435) 673-1443 Brain Balance 446 South Mall Drive, Suite B-6 brainbalancecenters.com (435) 627-8500 Coral Desert Orthopedics 1490 E. Foremaster Dr., Ste 150 www.CoralDesertOrtho.com (435) 628-9393 Dan Sellers, MD 676 S. Bluff St., St. George, UT 84770 (855) 295-6554 www.sellersplasticsurgery.com Define Your Prime www.defineyoury.com 435.669.3377 Desert Pain Specialists 368 E Riverside Dr. www.desertpainspecialists.com (435) 216-7000 Dixie Chiropractic 10 North 400 East www.dixiechiro.com (435) 673-1443 EastWest Health 558 E Riverside Dr. #208 (435) 414-8250 www.acueastwest.com Foot and Ankle Institute (435) 628.2671 www.feetnet.com Dr. Foulk (Infertility) 676 Bluff Street (801) 785-5100 www.utahfertility.com Heart of Dixie 1380 E Medical Center Dr. St George, UT 84790 435.251.2900 Intermountain Instacare (435) 688-6388 www.redrockpediatrics.org LiVe Well Center at Dixie Regional Health & Performance Center 652 S. Medical Center Drive (435) 251-3793

HEALTH (cont’d) Massage Therapy Academy 1722 East 280 North (435) 673-4101 massagetherapyacademy.net Nitric Oxide (435) 673-1443 www.nitroxide.com Oral & Facial Surgery Institute 393 E Riverside Dr #2b www.oralfacialsurgeryinstitute.com (435) 628-1100 Pain Relief Centers 10 North 400 East painreliefcentersofutah.com (435) 673-1443 St. George Eye Center 1054 East Riverside Dr. Suite 201 www.stgec.com (435) 628-4507 St. George Clinic (Family Medicine) 736 South 900 East #203 www.centralutahclinic.com (435) 673-613 St. George Surgical Center 676 S Bluff St # 208 (435) 673-8080 www.stgeorgesurgery.com St. George Urology 1490 East Foremaster Drive Suite 300 (435) 688-2104 Simply Health Chiropractic 1091 North Bluff St Suite 309 www.simplyhealthchiropractic.com (435) 688-0444 Snow Canyon Medical 272 East Center Street Ivins, UT 84738 (435) 986-2331 Southern Utah Clinic www.centralutahclinic.com Southern Utah Women’s Health Center 515 South 300 East Suite 206 http://www.suwhc.com (435) 628-1662 Southwest Spine & Pain Center at Dixie Regional Medical Center 652 S. Medical Center Drive #110 www.southwestspineandpain.com (435) 656-2424 Southwest Vision 965 E 700 S #100 www.southwestvision.org (435) 673-5577 Utah Fertility Center 676 Bluff Street (801) 785-5100 www.utahfertility.com

insurance

Regence Blue Cross www.regence.com Schofield Group 437 S. Bluff St, Ste 201, St. George (435) 674-3601

LEGAL

Jones Waldo Law Firm www.joneswaldo.com 301 N 200 E # 3A (435) 628-1627 Wright Way Legal 321 North Mall Dr. Suite 301 www.wrightwaylegal.com (435) 674-6744

MORTGAGE

Cherry Creek Mortgage 720 S River Rd, (435) 674-9200 www.cherrycreekmortgage.com

MORTUARY

NEWS

St. George News www.STGNews.com

NON-PROFIT ORGANIZATIONS

Boy Scouts of America (928) 965-3943, clawton@bsamail.org School of Life Foundation River Road Plaza 107 South 1470 East, Ste 101 www.schooloflifefoundation.org (435) 632-2947

We can help www.stgeorgesurgery.com 120 www.saintgeorgewellness.com

435.673.0095

RADIO

Cherry Creek Radio www.cherrycreekradio.com

RESOURCE CENTERs

Switchpoint Community Resource Center 435.627.4633 switchpointcrc.orgwallbedsbywilding.com

ReSTAURANT Cliffside Restaurant 511 S. Airport Road St. George, UT 84770 (435) 619.6005 www.cliffsiderestaurant.com Market Café 490 W. St. George, Blvd. #2 www.kitchencornersg.com (435) 862-4765 The Painted Pony Restaurant 2 W St George Blvd www.painted-pony.com (435) 634-1700 Pasta Factory Ancestor Square (435) 674-3753 Pizza Factory Ancestor Square (435) 628-1234 Pizza Factory Express 1930 W. Sunset Blvd. (435) 634.1234 Pizza Factory Pineview Near Pineview Stadium 10 (435) 688-2656

SENIOR LIVING Beehive Homes (435) 627-0023 www.beehivecare.com Beehive Cottages 2041 S. Mesa Palms Dr. (435) 634-9299 www.beehivecottages.org Cottontown Village 25 North 300 West Washington, Utah 84780 435-767-0075

SUBSCRIPTION MEDICINE

Alive&Well 1664 S Dixie Dr. Suite D104 St. George, Utah 84770 (435) 669-9696 www.alive-well.com

TRAVEL

Travel Connection 1386 E 100 S, St George, UT 84790 (435) 628-3636 stgeorgetravel.com

Washington Community Center

Spilsbury Mortuary 110 S. Bluff St. St. George, UT 84770 (435) 673-2454 25 N. 2000 W. Hurricane, UT 84737 (435) 635-2212

Child birth | Weight loss | Health Concerns

pharmacy

Hurricane Family Pharmacy 25 North 2000 West Hurricane, UT 84737 (435) 635-8200 www.utahfamilypharmacy.com Stapley Pharmacy 102 E City Center St. (435) 673-3575 446 S. Mall Drive #B8 (435) 673-3575 www.stapleypharmacy.com

shopping centers

investment management

Tummy Tuck

Orthodontics Theurer Orthodontics 965 East 700 South Suite 101 www.theurerorthodontics.com (435) 688-8228

Washington Community Center 350 N Community Center Dr. Washington, UT 84780 (435) 656-6360 Washingtoncity.org/cc

Weight Management Dr. Coleen Andruss 1173 South 250 West, Suite 110 www.drhealthylifestyle.com (435) 986-3800 Healthy Express www.myhealthyexpress.com (435) 773-7712

WELLNESS CENTERS

The Healing Connection 321 N Mall Drive Bldg. X Ste. 101 www.healingconnectionstg.com RedRiver Wellness 2297 Santa Clara Dr. Santa Clara, UT 84765 www.redriverhealthandwellness.com

One Price. No Hidden Fees.

$6810

includes surgeon, surgery center & anesthesia

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St. George Health & Wellness Magazine | November/December 2014 123

124 www.saintgeorgewellness.com