St. George Health & Wellness January/February 2018

FITNESS | NUTRITION | CULTURE | HEALTH | ACTIVE AGING | MIND/BODY | ECONOMICS | FAMILY

COVER STORY: BeHot Yoga: Just Be / 14 INSIDE: Best of 2017 / 12 Get PHAT for Improved Health / 24 Where East Meets West / 52

JANUARY/FEBRUARY 2018 SaintGeorgeWellness.com

Bart Hunter, FNP-C

• Rick Obray, MD • Derek Frieden, MD • Jon Obray, MD • Bryt Christensen, MD • Jeffrey Wright, PA-C Melanie Reese, FNP-C • Brookanne J. Mickelson, FNP-BC • Virginia Fischer, FNP-C

Alan Hillstead, MD

Cedar City

Dayne Johnson, PA-C

Bart Hunter, FNP-C

Cedar City

Cedar City/Hurricane

Cole Robinson, MD

Richfield/Mt Pleasant

Justin Archibald, PA-C

Richfield/Mt Pleasant

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SUNSET | RICHFIELD | LOGAN | MT. PLEASANT | PROVO

St. George Health & Wellness Magazine | January/February 2018 3

s ghw | TWA EB LL EL NO EF SCSO N T E N T S Health

Featured Story

Just Be: A Guide to Meditation 14

Fitness Dorothy Kennedy’s Lifelong Love of Learning 20 Twist And Shout to Lake Side, Out and Back 22 Get PHAT for Improved Health

24

Nutrition 4 Tips to Honor Your Health Without Dieting 26 Mindfulness: The Process for Success!

Dining Guide 28

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Modern Miracles in Medicine 18 Ask The Expert: Opioid Epidemic – A National Crisis, Local Impact 44 Is it a Disorder… or All In Your Head? 46 Have a Healthy New Year 48 Cycling: A Success Story 49 What Pictures are Hanging on Your Wall? 51 The Realm of Wellness: Where East Meets West 52 Brain Power 55 Vaginal Health 56 Red in the Face?

You May Have Rosacea 58 Hope 60 Sinus Care for Good Health 62 So Your Nose is Running… 63 The Calmare Solution for Chronic Pain 67 Balance Doesn’t Have To Slip Away 68 5 Principles of Healthy Weight Loss 71 Writing to Create - Part III 72

Sound of Life: Happy New Hear 74 Does Your Loved One Really Need NeuroTechnology™ Treatment? 76 The Impact of Hearing Loss on Your Brain 77 The Power of Our Subconscious Mind

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79

Economics The Simple and Smart Way to Shop for a Mortgage 80

Culture Dixie State University’s Sears Art Museum 31 How do you spell love to a child?

T-I-M-E 34 A Unique Outlet 36 Featured Business: St. George Express Calling All Men: Domestic Violence is Not Just a Women’s Issue 40 Stephen Wade: Find the Perfect Fit for Your Lifestyle 42

On The Cover: Be Mindful. BeHot Yoga. Photo by Ben Braten.

Family

Active Aging

Restaurant Journeys: Angelica’s Mexican Grill

JANUARY/FEBRUARY 2018

A “Tail” of the West 89 Youth Diaries: “All The Determination You Can Muster” 91 Get a Handle on the Health Risks of Pet Obesity 92 Resolution Disillusion 94 Why Should Couples Consistently Set New Year’s Resolutions Together? 95 A New Start. A New Journey.

A New You. 97 Aim 99 Integrative Treatment for Chronic Pain and Illness 101

Departments 38 Home Improvement: Is it Worth It? Cashing Out Without Selling Out 84

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Mayoral Message 8 Trailblazer Nation – Letter from the President 10 Calendar of Events 102 Quick Resource Guide 104 Featured Directory Listings 105

Domestic violence often goes unnoticed. But why? Most assumptions about DV include images of physical abuse, with black eyes peering through dark sunglasses; yet some of the worst cases of abuse do not involve physical injury. When hearing about domestic abuse, we often overlook emotional and psychological torture, financial control, and sexual assault. Although these can be more damaging than physical harm, they often remain hidden behind a mask of concealment. In order to see what needs to be seen, learn the warning signs and be willing to start a conversation with someone who remains silent. DOVE can help. Please reach out.

24-hour Helpline: 435-628-0458 | DOVE Center | Shelter, Advocacy, Counseling | dovecenter.org 4 www.saintgeorgewellness.com

St. George Health & Wellness Magazine | January/February 2015 5

s ghw | MWEEELTLONUERS SS T A F F

Justin Osmond Editor

Kristi Osmond Editor

Erin Taylor Creative Director

Terrin Parker, PT Copy Editor

Alesha Sevy Kelley Creative Consultant

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

Tiffany Gust, CPT Author, Fitness Section

Chad Olson, MS, LMFT Author, Family Wellness Section

JR Martin, MS, MMS, PA-C Author, Health Section

Brigit Atkin Author, Mind/Body Section

Kelly Kendall Author, Fatherhood

Marianne Hamilton Author, Community Focus

Todd Johnson Author, Economics Section

Jessica Elgin Author, Economics Section

Richard Harder Author, Active Aging

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 2018.

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sghw | FWR EO LML TNHEES ESD I T O R Welcome to a new year at St. George Health and Wellness Magazine! Time has flown by so quickly that it is hard to believe we have stepped out of 2017 and into 2018. While the past year was filled with many blessings, it also had its share of challenges. We enjoy looking back on both the blessings and the challenges and having gratitude for what we’ve learned and experienced to help us move forward. If you’re anything like us, you’re excited to start this new year!

Like many of you, we have a tradition of setting new goals and affirmations at the beginning of each year.

This always brings excitement and positive energy as we think about and set goals as individuals, as a couple, and as a family. Sometimes there is a particular area we want to improve: our health, our career, our family life, our friendships, or our spirituality. We write out our short term and long term goals in each of these areas and also write affirmations that we then read aloud daily. We feel that this habit helps us to stay focused on and excited about what we are hoping to achieve. It also helps us maintain proper perspective in our busy lives. We write our affirmations as if the goal is presently being accomplished. This brings a higher level of energy to the goal-setting process and allows us to feel what it’s like to already be there. An example is: “I am disciplined and enjoy eating healthy and staying physically active.” Statements like these empower, motivate, and inspire us to be healthier.

While the winter months can make it more challenging to be outside for exercise, there are still plenty of ways to be active. We recently moved from a much colder climate, so St. George never really feels too cold for us! We do, however, change our workouts accordingly. We like going for walks or jogs during the warmer times of day. We have also joined a gym so that we can go swimming or lift weights. If you find it difficult to maintain a healthy lifestyle, maybe setting a goal to do a 5K or getting a workout partner can help with motivation. When we take good care of our bodies, our immune systems are also stronger and more capable of fighting off those nasty colds and flus that go around during the winter.

One goal and area of focus for us in 2018 is to be more mindful. There are days that are so schedule packed with “to dos” that we sometimes forget to appreciate and be present in the moment. If we are distracted by daily tasks, we often miss the beauty taking place right in front of us. Our little girls are growing so fast, and we love seeing them discover the beautiful simplicities in life that we often take for granted. Giggling at a dog licking their faces, learning a new word, seeing an airplane, or experiencing the excitement of seeing a familiar face are all simple pleasures that we adults sometimes forget to appreciate.

We hope you’ll join us in happily welcoming the adventures ahead for 2018!

Justin & Kristi Osmond Editors

St. George Health & Wellness Magazine | January/February 2018 7

M AYO R A L M E S S A G E

Here it is, 2018 already! This makes it a perfect time for rethinking our commitments and setting new goals to help us become our best selves. This year, I am setting a goal to take advantage of the many outdoor opportunities found in St. George City and Washington County.

One way for me to do this is to take advantage of the walking trails found in and around the city. I’ve been told by fitness experts that walking is perhaps the best exercise we can do throughout our lifetime. It is beneficial for the young and old alike, and if we walk far enough and frequently enough, we will certainly feel better and live longer! With over forty miles of paved trails in St. George alone, there are so many safe and fun places to walk, run, and hike. If you are not sure where these trails are located, visit www.sgcity. org and search for “Park and Trail Guide.” Walking these well-maintained trails will open your eyes to the beauty that surrounds our city.

Walking is not the only way to take advantage of the outdoor opportunities found here. St. George also has many wonderful cycling trails available for cyclists of all ages and abilities. Additionally, the City of St. George is making a real effort to focus on active transportation. Our Active Transportation Committee is meeting regularly, bringing forward ideas that will work in conjunction with our trails and streets. We recently announced plans to open a new bike-share program by mid-January. The program, run by a private company, will make it possible for individuals or groups to find a bicycle station, rent a bicycle, and pay for the rental fee through their smart phone. The plan is to open with 55 bicycles, which will be available at nearly a dozen locations throughout the city.

While it sometimes takes extra time and planning, using active transportation cuts down on traffic demands and has wonderful health benefits. It is definitely worth the effort!

Along with walking and cycling, water sports offer a great way to exercise and have fun under the Dixie sun. You don’t have to travel beyond our community quarters to enjoy motor boating, waterskiing, wakeboarding, swimming, kayaking, canoeing, and more!

With weather like ours, the season for outdoor water sports is almost year-round.

So many people love to visit our area because of all the outdoor activities that are available. Let’s take advantage of the opportunities found in our community and make it a happier, healthier year!

Jon Pike

Mayor, City of St. George 435-632-6892 (cell)

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St. George Health & Wellness Magazine | January/February 2018 9

As the start of 2018 ushers in the perfect opportunity to set resolutions for the new year, Dixie State University is offering more resources and assistance than ever before to help you accomplish your educational goals.

For example, the University now offers 38 unique baccalaureate majors, 16 associate programs, and 16 certificates and endorsements.

Factor in the available minors and emphases, and Dixie State offers 188 different academic programs. In 2017 alone, Dixie State added bachelor’s degrees in Population Health, Recreation & Sport Management, Nursing, Studio Art, Applied Sociology, Information Systems & Analytics, and Bioinformatics. To continue meeting Washington County’s need for STEM and art degrees, we are working toward adding baccalaureate degree programs in Mechanical Engineering, Applied & Computational Mathematics, Cell & Molecular Biology/Biochemistry, Health Sciences, Design, Arts Production, and Music Performance in 2018.

Not only is Dixie State continually expanding its baccalaureate offerings, the University also is adding graduate degrees and online tracks. Dixie State will offer a Master of Accountancy program later this year and is preparing to offer other master’s degrees such as Genetic Counseling and Software Development in the fall of 2019.

Additionally, as we work to expand our Dixie Online offerings, we are making more general education courses available online.

DSU’s new offerings are in line with the state of Utah’s Prosperity 2020 Goals for Education. As part of this initiative, Governor Gary Herbert has challenged the state to increase the number of residents with a postsecondary certificate or degree from 43

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percent to 66 percent by the year 2020.

To this end, Dixie State is working to bring education opportunities to all residents of Washington County by offering classes that fit the needs of current high schoolers, recent graduates, returning learners, and first-time adult students, all of whom are looking to expand career opportunities and fulfill education goals.

As part of Prosperity 2020, the state aims to be in the top 10 for technology jobs and businesses, and Dixie is contributing to this effort by adding more STEM degrees in addition to establishing Innovation Plaza, which will house the University’s Richard “Biff” Williams President of innovative technology and entrepreneurial Dixie State University centers. Since its inception in October 2016, the Dixie Innovation Guidance and Solutions division has helped more than 200 students, faculty, and community members as well as alumni all over the U.S. as they work to develop products and businesses. The division has helped file more than 40 patents, with many more pending.

With a variety of quality programs, personalized attention, and plentiful “active learning. active life.” opportunities, Dixie State University is perfectly positioned to help make 2018 the year your educational goals become your educational reality.

St. George Health & Wellness Magazine | January/February 2018 11

Provider of the Year:

James K. Ott, DDS

Event of the Year:

24th of July Celebration

Non-Profit of the Year: Sound of Life Foundation

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Local Heroes of the Year: Earl & Tifiny Rose

Wellness Provider of the Year: LiveWell Center

Clinic of the Year:

Riverside Medical Arts

Article of the Year:

Photo of the Year:

Ben Braten/ Alesha Sevy Kelley FITNESS | NUTRITION | CULTURE | HEALTH | ACTIVE AGING | M IND/BODY | ECONOMICS | FAMILY

INSIDE: Do What You Love, Forever Noteworthy Be Part of the Change

Becoming Fearless: Debbie Zockell

Gym of the Year:

Restaurant of the Year: Viva Chicken

Summit Athletic Club

JANUARY/FEBRUARY 2017 SaintGeorgeWellness.com

St. George Health & Wellness Magazine | January/February 2018 13

Just

Be

A Guide to Meditation

By Jasher and Lisa Feellove, Owners of Be Hot Yoga

In 1996 I met a monk at a college campus in Southern California and asked him one question: How do I meditate? His answer changed my life. Several months prior to this occurrence, I had awakened from a three day coma, after a severe brain surgery. I lay in a hospital bed for weeks, and also had to relearn how to walk. There was nowhere else to go, no other games to play, just hours and hours to contemplate and go within. I had hours and hours of time for reading: Ralph Waldo Emerson, Tesla, Einstein, Vivekananda, Wayne Dyer, Joseph Campbell, William James, Socrates, Seneca, the Bible, various Vedic and Buddhist text.

Basically anything that spoke of the inner life. A word that kept coming up was meditation.

Meditation.

It sounded so mysterious… But what was is it? Could I learn to meditate? All of these great people that I was reading about, spoke of it. I desired to learn for myself. I asked the teachers and doctors I knew, to no avail. I looked for books on “How To”…

Nothing made much sense. (This was before the internet.)

So, on that serendipitous day, a monk was visiting our campus and I thought to myself, “Surely, he knows how to meditate.”

His answer: “Oh, it’s very simple. Find a quiet room. Backbone straight. Focus on your breathing.” I asked him if there was 14 www.saintgeorgewellness.com

anything else, and he said, “No attachments.”

That was my first helpful instruction on this powerful practice.

Meditation has transformed my life.

Meditation is one breath. I read once in ancient text: 12 seconds. 5 second in-breath, 1 second hold, 5 second out-breath, 1 second hold. Whatever part of the breath you find yourself experiencing, savor this part of the breath. There can only be one breath. There will only be one breath. To experience the breath is to become the meditation. To become the meditation is to experience the breath.

Future. Past. Present.

Often, when a person is younger, their attention goes to the future. In the latter years, a persons attention dwells on the past, on things as they used to be or as they were. Meditation is the practice of skilled mindfulness, meaning the mind is full of awareness in the present.

Being present means releasing the prior state of consciousness. When the old form of of consciousness passes, the conditions surrounding the old form of consciousness dissolve.

There is a law of being. When I planted some flowers many years ago, it came to me that I cannot make a flower grow. All

In a Vipassana Meditation this point of focus is the breath.

The practice of mindfulness through meditation is to make every thought a loving thought.

Anything that is not of love is not you, and therefore you can let it go.

In other words, after you have released everything, what is left is your true nature.

Mantra: “Peace is my Nature.”

Meditation is not about controlling the mind. It’s about observing yourself.

Watching your mind, not controlling it. To control anything, the first step is observation.

Equanimity. Abiding calmness. Peace.

No strong person can make a weak person strong. Each of us must cultivate our own strength through our own individual efforts. Everyday, give yourself time to be.

If you would like to call it meditation, good.

In truth, there is no word for meditation, because it is different each time. It is personal.

It is visceral. It cannot be described until after the experience is had. In NASA there is a protocol that fixes 80% of electronic problems. The acronym “T.O.T.O.” Turn off.

Turn on. In other words, power down. The native, feral nature of the heart is always for peace. Peace is our nature. We proceed from our past, but are not predicated by it. Forgive yourself. This will liberate your being to be present with you. Meditation is moment by moment awareness and this can only occur by being present.

To try to meditate is akin to trying to go to sleep. With more effort comes more resistance.

The Practice: The practice begins with meditation and ends with meditation.

1).

Find a quiet space. Take off your shoes. Symbolically, this is a releasing of everything that has gone before.

Call it forgiveness, call it letting go, call it making peace with.

2).

Sit with a tall spine. Shoulders comfortably back. Heart open. Lift the back of your head up and bring the chin into the throat slightly. Place the hands comfortably in your lap, right hand on top of the left. Think about pulling in breath to the lower abdominals. Maintain the rhythm and texture of the breath. The breath and the meditation are not two separate things. They are both part of the same thing. Never hold back on you breath for any reason at this point.

Breathing releases tension and restores equanimity to both mind and body.

3). Focus on your breathing. Get a general sense of your body. Pay attention to the flow of the breath, of the one breath. Experience it. Taste it. In the Upanishads it states:

From abundance

comes abundance and

still abundance remains Continued on page 16

one can do is give the flower the space to become itself. A little water. A little sunlight.

Nutritious soul. The flower knows what to do. The flower knows itself. All the laws surrounding horticulture are a form of memory. I thought, “It must be the same with my own being.”

All thought is a form of intention.

Meditation is the practice, whereby one brings all thoughts into the light of awareness.

Meditation is the focusing of the busy mind to a singular point.

In Transcedental Meditation this point is a mantra.

St. George Health & Wellness Magazine | January/February 2018 15

Continued from page 15

This is felt in the breath. In Tibet, contentment is the state of not wanting for anything, because one is connected with everything. In this state there is an abiding calmness.

4). No attachments. If you have children, don’t think this does not apply to you. I get it, we all have attachments. What this speaks to is not attaching any emotion or judgment to a particular thought, method or belief. Allow the flow and rhythm of your practice.

Meditation is not static, It is dynamic and alive.

Meditation is the only thing you cannot do. In the Tao Te Ching, it states, “doing, not doing.” Meditation is the absence of doing. You cannot try to meditate, you just sit, and breath. That’s enough. If you’re lucky then meditation will happen. See yourself as lucky.

Just begin at once. One breath at a time. Finish reading this if you would, or put it down right now and begin at once. Take a couple of minutes. Sit tall. Shoulders back. Go within. Focus your attention on your breath. Be the meditation. Don’t chase it. Make it your own.

Your own practice will be a greater teacher than any words I could use here. Confidence grows with personal experience. There is no right way to meditate; just your own practice.

It is important to have a focus when getting started. So, focus on sitting with yourself. That may seem like a novelty in todays age of distraction, nevertheless, this is the most ancient practice for mindfulness. We cannot change our life in a day, but we can change the direction of one’s life in a moment. Once you are pointed in the direction you’d like to go, you will get there—as long as you do not 16 www.saintgeorgewellness.com

quit. Even writing this article is a practice. I just sat with a straight spine and began typing.

Every season an agriculturalist clears the land and sows the crop for the new season. Meditation is like this. It is where one connects to the beta of life. If you can truly clear the heart and mind, then you can get an authentic sense of your own inner-being. The greatest enemy is the ego over one’s own self.

Meditation is also referred to as the practice of compassion.

Why is this so? Compassion in the Tibetan culture is known as the force that connects everything. So to practice meditation is to be connected to this mindfulness of compassion. Rather than reacting, one chooses a deliberate action that comes from awareness. As best you can, begin your practice with a loving heart.

When you are you, meditation is the meditation.

Whatever we practice we become good at. Whatever we practice often, we become really good at. Whatever we practice incessantly we become a master of. What we choose to practice defines us.

The quality of your breathing affects the quality of your thoughts.

How one breathes is how one experiences this life. A benefit of practicing meditation is being more mindful of your breath. Begin right now, wherever you are in your life. Begin with a breath. There is no preparation for a meditation practice, you just begin. Take the steps I have laid out in this article, i.e. take off your shoes, find a quiet place…

And remember, the most beautiful strings of words ever joined together: BE. Just Be.

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St. George Health & Wellness Magazine | January/February 2018 17

Modern Miracles in Medicine

New treatment for aortic valve stenosis now an option for St. George and surrounding areas

By Bailey McMurdie Parker 61 year-old Mark Jamison was lifting a heavy object when he suddenly became short of breath. “I went to my regular doctor and they told me to get checked by a cardiologist,” he recalls. After a few tests, Mark was diagnosed with aortic stenosis—a condition in which the aortic valve of the heart becomes narrow from calcium buildup over time. The calcium deposits harden the valves, making them less mobile.

“The aortic valve is arguably the most important valve in the heart,” says cardiologist Dr. Blake Gardner. “It is the final gateway that oxygen rich blood passes through as it leaves the heart and starts its trek to feed vital organs and tissue.” Aortic valve stenosis creates a damming effect of blood flow to the rest of the body. “Most people experience a significant decrease in energy, since there is less oxygen getting to

vital organs and tissue,” says Dr. Gardner.

Other symptoms of aortic valve stenosis include lightheadedness, or even fainting.

Many people, like Mark, feel short of breath—especially with activity. Another complication of stenosis which arises from the increase in left ventricle pressure is a decrease in blood flow through the vital coronary arteries which lie on the outside of the heart. This can cause chest heaviness or chest pain—similar to when someone is having a heart attack.

Up until recently, the only way to replace the aortic valve was to have an open-heart procedure. Open-heart surgery has been the only surgical option for those with aortic stenosis up until recently. Though it remains the best option for some, many advances have been made over the past few years that allow a cardiac surgeon and an interventional

cardiologist to replace the aortic valve without having to open up the chest. This new procedure is called transcatheter aortic valve replacement (TAVR).

During TAVR, a replacement valve is inserted through a small cut in the artery of the thigh. Doctors use a catheter to navigate the valve up to the heart. The doctor then expands the valve into place and the new valve immediately begins to function.

For Mark, who has issues with wound healing because of his diabetes, openheart surgery was not ideal. “It was a long process—getting all the approvals for his case. A lot of things had to fall into place for it to happen,” recalls Lori Jamison, Mark’s wife. “It’s like a miracle.”

Mark was the first patient at Intermountain Dixie Regional Medical Center to have the procedure. Just a day after, Mark said “I feel like I could get up and walk out of the hospital right now.” He went home just two days after surgery.

“As this procedure has been refined, it has allowed patients to get back to life much quicker,” says Dr. Gardner. “Most are walking around just six hours after the procedure, and typically return home within two days.” Prospective patients are evaluated by a team of cardiologists and heart surgeons at Dixie Regional’s Valve Clinic.

Though not everyone is a good candidate for TAVR, many are. This is typically determined by a specialized heart team. Overall, TAVR is one of the biggest advancements in healthcare over the past few decades, and is opening the doors for other minimally invasive procedures.

People experiencing any of the following symptoms should contact their primary care physician or cardiologist to schedule an evaluation for possible aortic valve stenosis: shortness of breath, fatigue, difficulty walking short distances, lightheadedness, dizziness or fainting, swollen ankles and feet, chest pain, fluttering heart beat, and no longer taking part in activities that used to be enjoyed.

About the Author Bailey McMurdie Parker is a communications specialist with Dixie Regional Medical Center and loves to tell real patient stories in Southwest Utah.

18 www.saintgeorgewellness.com

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Active Aging –

Dorothy Kennedy’s Lifelong Love of Learning

By Marianne Hamilton

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FITNESS

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H E A LT H

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FINANCIA

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MIND & B

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F A M I LY

About the Author

Marianne L. Hamilton is sghw C Uwhose LT U R E a veteran|journalist

In Dorothy Kennedy’s St. George home, wall-space is at a premium.

Most surfaces are crowded with the landscapes and portraits Kennedy has been painting since 1980, many of which feature such ancestors as paternal great-great-grandfather William Madison Wall, the founder of Heber Valley, along with LDS pioneers Dixon Hamblin and John Phillips. What little vertical real estate remains is festooned with the formidable collection of medals Kennedy has amassed in her swimming career, where she excels in the 1500-meter freestyle.

The talismans signal a life very well lived. They also serve as daily reminders that it’s never too late for a new beginning: Kennedy didn’t swim her first stroke until the age of 40. Just a few years later she attempted strokes of another kind, when a daughter’s friend convinced Kennedy to pick up a paintbrush for the first time. Now 81, Kennedy has no plans to slow down—or stop her process of lifelong learning.

As a middle school teacher Kennedy was always up for a challenge, whether it was co-directing her students in a Shakespearean play, or becoming proficient at Spanish. In the latter case, Kennedy acquired fluency by attending night classes, spending two summers in Spain, taking flamenco dancing lessons, and hosting a Spanish foreign exchange student. “I’m someone who will always push herself to learn something new,” Kennedy laughs. “One thing always seems to lead to another, and boosts me along my way.”

Such was the case when Kennedy set her sights on swimming.

Then 40, she and her family—which includes three sons and three daughters—were living in Mapleton, Utah. Since her girls were on their city’s swim-team, daily water workouts were a must. Kennedy, who’d never had swimming lessons, was ill-prepared to keep up.

“I’d get into the lane next to them and start splashing around, but I’d be completely out of breath so quickly,” Kennedy recalls. “I asked them to teach me how to swim properly. Then it was such a great thing; I caught on fast.”

A scant month later Kennedy was swimming a full mile each morning, a habit she maintained for 16 years. “I kept track of my miles on Red Cross swim cards, which I still have today. That’s where I really learned to love swimming. It’s so healthy and invigorating,” Kennedy says.

These days, Kennedy feeds her addiction with early-morning workouts at Sand Hollow Aquatic Center, where her SUV is often one of the first cars in the parking lot. Kennedy found her way to the facility with a goal of retaining her strength and flexibility following lumbar fusion surgery, to repair an injury that had plagued her since she was an adolescent gymnast.

Says Kennedy, “When I was 12, I hurt myself doing back bends.

Then when I had babies, I knew I had back problems, but just ignored them. About 12 years ago, when I got to the point where I’d have to sit

work appears in regional and national publications, and a marketing writer W forEFortune LLN 500 corporate clients. When not race walking, hiking, or teaching water aerobics, she is a member of the St. George Arts Commission, serves on the board of Art Around the Corner, and manages media relations for Georgefest She and her husband Doug are also co-administrators of the St. George Wine Club, and race directors for the Huntsman World Senior Games.

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on my rear and bump my way down the stairs, and then crawl back up, I knew it was time to get it fixed. That surgery finally gave me my life back…and fortunately my doctor said swimming was the best exercise afterward.”

For the past six years, Kennedy has been a member of the U.S. Masters Swim program at SHAC, coached by former world champion swimmer Lynn Lund. Thanks to Lund’s attention to her technique, Kennedy has racked up scores of gold medals in various state and Senior Games competitions, consistently posting the fastest times in her age group in the 1500-, 200-, 100-, and 50-meter freestyle events. Kennedy typically medals in the 100-meter backstroke as well.

Additionally, she holds the #9 ranking in the U.S. in her age-group in One-Hour Postal competition, in which athletes must swim as far as they can in 60 minutes; Kennedy completed 1800 meters, or 1.1 miles.

Given her considerable achievements, Kennedy could be forgiven for having a major dose of ego. But she remains humble and appreciative of her lot in life, preferring to encourage others to choose healthy pursuits.

“It’s nice having all of the medals hanging on my wall,” she notes, “but the best thing about all of that is that I can show my family that you can do more. Just dream; you can do it! I’d like to think that I’m setting a good example for my children, who are all in their 50s and 60s.”

As Kennedy greets 2018, she hopes other members of the community will consider joining her in the water—or at the gym. “There are so many things you can do in a pool,” she enthuses. “Whether you’re swimming, or doing water aerobics, or just walking, you’re moving and being active, and that’s vital at every age. I work out at the gym on alternate days, then go to the pool on the other days. Anything I can do to keep my body moving is good.”

Summing up her attitude about where her life has taken her, Kennedy adds, “I hope to be an inspiration to people. “I’ve had a very fun ride, for sure. But I still have a long way to go. And I have no plans to stop.”

St. George Health & Wellness Magazine | January/February 2018 21

Twist And Shout to Lake Side, Out and Back

By Jay Bartlett The trail system in the area around Quail Lake Reservoir deservedly has a reputation of being tough. Rhythm & Blues is punchy and tight with short but steep ups and downs that often come hand in hand.

Then there’s the Boy Scout Loops that have all that, plus way more rocks that you must drop off, climb on, or go between. All of the trails in this area, while being tough, are fun in their own right—as long as your skill set is sufficient.

There is a gem of a ride, though, which connects Twist & Shout and Lake Side trails, that, while staying with the trail-system’s “theme” of being quite tight and turny (making for a lot of trail experience out of a limited amount of space), also offers a toned-down option when it comes to technical aspects like those on the harder trails. That’s not to say you won’t earn your ride on this one, it just lets you relax and enjoy a bit along the way.

I like to start at the parking lot for Rhythm & Blues. On the north side of this parking lot you’ll notice a sign for Lake Side trail. I’ve heard that eventually there will be a full loop around Quail Lake, but for now there are sections on both sides of the lake, with the west side being a little more climby and techy. Today we’ll be riding the east side, so head south onto Rhythm & Blues for a short, fun jaunt to the marked road crossing that will hook you into Twist & Shout. This begins an undulating, corner-filled descent that follows the contours of the small hills nicely, giving you the chance to “pump” your weight into the g-outs, gaining momentum to regain the high ground on the other side of the small natural drainages that run off the hills frequently.

Not only do the undulations or “grade reversals” give the trail a pump-track feel, they also drain water off the trail well. However, this section is built on clay, so avoid it if it’s wet enough for your tires to leave ruts. Another word on etiquette: These trails run through healthy cryptogamic soil — a living organism that acts as soil for many plants.

I’m sure work had to be done with land managers to take these trails through such a fragile area, so the least we can do is respect the trail.

Keep the singletrack “single” even though it may be tempting to ride around someone coming the other way (uphill traffic has the rightof-way). The proper thing to do is pull as far over as you can without trampling the soil, come to a stop, lean your bike over a bit and let the rider pass. Don’t fret, the fun resumes quickly and by not widening the track or cutting corners the trail stays tight and twisty the way it was meant to be.

After an exciting run through the “cryptos” you’ll drop onto a road 22 www.saintgeorgewellness.com

that accesses camping areas; watch for trails alongside the road—take them, of course, until you arrive at the next parking lot and head onto Lake Side. Enjoy the flow and wait for Quail Lake to reveal in front of you. One thing all the trails here have in common is colorful, sweeping views. It’s always amazing for me to see water in the desert!

As a bonus on this trail you get to ride across the east dam, and there’s a bench on the far side to kick back on and take in the scenery. Now, simply retrace your tracks back to the car for a very fun, eight mile out-and-back. Now get out and enjoy the beauty your bike brings you.

About the Author

Mountain bike veteran, amateur filmmaker, and endurance racer Jay Bartlett has been riding trails in the St. George area for over twenty years. Jay has nearly a decade of experience as a bike mechanic at Bicycles Unlimited, St. George’s oldest bike shop.

St. George Health & Wellness Magazine | January/February 2018 23

Get

PHAT for Improved Health

By Tiffany Gust BS, CPT, USAT, SNC

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FITNESS

What exactly is PHAT? Peripheral Heart Action Training, or PHA training, is a system of | HThis E method A LT H conditioning that was developed by Arthur Seinhaus, PhD, in the 1940s (Piras et al. 2015). was specifically designed to keep blood circulating throughout the whole body during the entire workout.

The smaller muscles around the heart start working before the larger muscles around the body’s periphery. | F I Ninterval ANCIA This is a great option for those who have high blood pressure and can’t do HIIT (high intensity training). Five to six exercises are performed at a medium intensity, with no rest in between. The exercises alternate from upper to lower body muscles. (Piras et al. 2015). | MIND & B Here is a sample PHA training workout: • Standing press (barbell, dumbbell, sandbag, machine, kettlebell) | F A M I LY • Squat (barbell, dumbbell, sandbag, machine, kettlebell, trapbar) • Abdominal crunch (body, dumbbell, suspension apparatus -TRX) • Chin-up (body, machine, assisted) | C U LT U R E • Standing calf raise (barbell, dumbbell, sandbag, kettlebell) • Dip (body, machine, assisted) Each exercise is performed for 10-12 repetitions (more if you like) with the trainee| moving W E Lswiftly LNESS from one exercise to the next (not through the exercise itself ) and resting only long enough to get to the next movement.

In a study conducted by Piras and colleagues, a 12-week PHA training was compared with HIIT training. With PHA, the heart rate variability markers of autonomic activity (controlling heart rate) were reduced. This identified a very positive response in improving heart health and were more fortunate than the HIIT group. Muscular strength was enhanced in both lower and upper body using the PHA training.

The discoveries also proved most beneficial for the prevention or management of metabolic syndrome, obesity, sarcopenia and osteoporosis (Piras et al. 2015).

The important thing to remember about PHA training is that there is no rest between exercises, and each session should begin with a 5-minute warm up and 5-minute cool down. Researchers suggest that PHA training could be a feasible option for those with elevated blood pressure or clinical pathology health conditions that do not allow them to train at high intensities. You should always check with your physician before beginning an exercise program, but once given the green light, start out slowly and build overtime. What are you waiting for? Let PHAT get you FIT!

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Exercise Physiologist

St. George Health & Wellness Magazine | January/February 2018 25

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NUTRITION

4 Tips to Honor Your Health Without Dieting

By Emily Fonnesbeck, RD, CD

About the Author Emily is a Registered Dietitian who owns her own private practice here in St. George. She specializes in disordered eating, body image, food sensitivities and digestive issues. Her non diet, weight-neutral approach can be applied to a wide variety of food concerns and she is passionate about helping individuals feel more confident with food.

It’s that time of year again. The time when everyone you know is going on a diet. Nutrition can feel very confusing and overwhelming any day of the year, but especially now. It seems that everyone has an opinion and claims absolute truth with their eating style or diet plan.

Add to that possible health concerns, needing to accommodate many different appetites within a family and the societal pressures on body image, and it’s easy to choose one of two things: throw your hands up in despair, or go on a diet.

That all-or-nothing attitude—not the food—is really your worst enemy when it comes to eating. That’s why I like to help people live more in the gray, and go with something that feels more moderate and flexible, while also helping them take responsibility for their health and well- being. Here are four tips for how you can honor your health without it feeling overwhelming, obsessive or preoccupying.

1. Balanced meals Diet culture would teach you to cut out foods or food groups, which only results in unsatisfying meals. This is particularly true for carbohydrates and fats— two food groups often villainized.

However, including carbs and fats, along with protein and a fruit and/or vegetable, will help to stabilize blood sugar levels, reduce cravings, and prevent you from getting overly hungry. Balanced meals will give you the sustainable energy you need to push away from the table to live your life for a few hours without needing to think about food.

This means an omelet at breakfast will feel more satisfying with a piece of toast with avocado or butter. Your sandwich at lunch will keep you full longer if you use bread instead of a lettuce wrap, adding a fruit or a vegetable as a side instead. Adding rice or a potato to your chicken and vegetables at dinner will likely result in less nighttime snacking than if you had gone without them.

It’s easy in the nutrition culture we live in to equate healthy eating with restrictive eating, but I definitely maintain that healthy eating is actually flexible eating and inclusive of a wide variety of foods. When your eating patterns have variety and are flexible, you’re less likely to behave in chaotic ways around food. Feeling full and satisfied from your meals and snacks is your solution. Not feeling full and satisfied is what leads to problematic behaviors.

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2. Listen to hunger/fullness cues We are all born with tools to self-moderate food choices. This is largely done by listening to the way our body communicates its needs to us through hunger and fullness signals. Too often we get too busy to listen or we quit listening because we listen to some sort of external indicator instead like a clock, a diet, food rules or even a well-meaning caretaker that tells us when to eat or stop eating.

However, even if you have ignored those signals, they never actually leave you. With practice, you can redevelop the ability to hear and respond to hunger and fullness cues. I would recommend being intentional about doing that, by actually recording your level of hunger before eating and your level of fullness after eating. You may find that you are actually really good at knowing when and how much to eat as you gain practice with listening to, respecting and responding to hunger and fullness cues. Here is a hunger scale to help — try to stay in the green zone most of the time.

3. Eat regularly Hunger and fullness cues could feel unreliable at first, especially if eating habits have been haphazard or chaotic. You should be intentional about checking in on your level of hunger every three to four hours. On occasion, you could probably go five hours, but beware of getting overly hungry, which leaves you less than level-headed about food choices.

It’s important to be proactive in meeting your needs, especially as you are learning new ways to behave around food. Getting overly hungry could lead to chaotic eating, which would only reinforce the belief that you can’t self-moderate without rules. Keeping a somewhat regular pattern of eating each day will create more positive experiences with food where you are more likely to feel confident in your ability to meet your needs. Essentially, you’re avoiding becoming reactive with food by being more proactive.

4. Meal planning Lastly, I would recommend having a plan for meals throughout the week. It doesn’t need to require a lot of prep work or hours in the kitchen, but I do think it’s wise to plan ahead. What most people are looking for in a diet is a plan, structure and more predictability, which we can reproduce without the diet. Everyone’s meal planning techniques are different and you can work with a registered dietitian to ensure your meals and snacks are balanced, adequate and realistic for you.

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NUTRITION

FAT LOSS in 2018

The process for success!

By Dr. Coleen Andruss New Year’s Eve comes and goes, and the New Year’s resolution is made… “I am going to lose weight.” Research shows that only 8% of people actually reach their resolutions. WHY?Resolutions are made in desperation. Resolutions are hard, because we focus on expectations of specific outcomes. If that outcome is not reached, we feel the failure. We become so obsessed with the outcomes that we forget how we got there.

I propose to you that instead of making a resolution, you think about the personal meaning behind that resolution. What is your intention? I propose to you that you focus on the PROCESS, not the results. Focusing too much on the results paradoxically makes one less likely to achieve them. The process of the transformation, rather than the end point itself, is what will teach you self-awareness and self-discipline—which is the only way you will reach that goal and maintain that goal. If you focus on the journey more than the final end point, you will enjoy the process much more.

Be MINDFUL of your intention. If your resolution was losing 20 pounds, your intention should be that you want to feel better about your body. Look at the personal meaning behind your resolution.

Be MINDFUL of the process—not the result. Eating healthy and walking daily are processes that may lead to losing weight… they are not the result.

Be MINDFUL of your habits. Examine those habits. What triggers do you have? What are the rewards that sustain those habits?

Change the rewards and you will see a change in the habits.

Be MINDFUL of the ever-changing environment which can easily derail us. Treat yourself well, and take a deep breath. Don’t beat yourself up! Accept imperfections. If you are perfect, you are not human. Expect to stray, and don’t see your behavior as failure, but rather as a natural course of change. It’s simply a bump in the road, and you need to get over that bump to move forward.

You need a plan. I like to use the analogy of a puzzle when thinking about a successful fat loss plan. There are five pieces to the puzzle: GOOD NUTRITION, EXERCISE, WATER, GOOD SLEEP AND LOW STRESS. If one of the pieces to the puzzle is missing, the puzzle becomes unstable. The more pieces missing, the more likely the entire puzzle will fall apart.

GOOD NUTRITION means you eat simple, basic, and clean. The more you alter food, the worse it is for you.

Herbs are fine. Do NOT snack. The old rule of thumb of eating six small meals a day is gone. Eat three meals—and NO snacks. Fat burning occurs between 4-6 hours after last meal. If you provide fuel between meals before the 6 hours, the body never uses its own fat for fuel. You About the Author Dr. Andruss practiced as an must eat enough at each meal to carry Internist for 14 years, and you through, and this MUST include has specialized in weight a minimum of 30 grams of protein per management for 24 years. She meal to maintain muscle mass. and her staff have experienced EXERCISE is not absolutely obesity issues personally, therefore have compassionate essential for fat loss, but it is necessary understanding of patients for a healthy heart, healthy lungs, good in the Healthy Lifestyles bones, muscle toning, mental wellness, program. Dr. Andruss’s and metabolism. internal medicine background WATER is absolutely necessary for helps her to see underlying medical problems when metabolism and for fat loss. We need a formulating individual plans minimum of 64 ounces of water per day. that work.

No carbonated beverages, and no juices.

GOOD SLEEP means getting at least 8 hours of sleep each night. This will minimize cortisol disruption and maximize fat loss.

LOW STRESS is also needed to minimize cortisol, which then allows our body to better utilize glucose and insulin, which then allows for fat loss.

Simple as that! The plan is your intention, which shapes the thoughts and words that will mold your actions. All of these thoughts, words and actions shape your behaviors, and behaviors develop character. Be MINDFUL going into 2018. Pay attention to what you are doing, on purpose, without judging yourself, so that you can be more intentional in your life. If you wake up thinking the day is going to be an awful day, it is probably going to be an awful day. Wake up refreshed, going into your day with the intention of treating your body like a temple. This will create the habits you need to succeed long-term, in all that you do.

St. George Health & Wellness Magazine | January/February 2018 27

Dining Guide St. George

Angelica’s Mexican Grill

101 E St. George, Blvd – St. George UT 84770 | 435.628.4399 Mexican | Healthy, Vegan/Vegetarian Options | $ Open Daily at 11:00am (Closed Sundays) | Closed at 8:00pm (Winter) and 8:30 (Summer) | Friday and Saturdays open until 9:00pm Located in the Downtown area on St. George Boulevard, Angelica’s Mexican Grill serves fresh, made from scratch traditional dishes inspired by Mexico. The flavor driven and nationally recognized menu provides everything and more that you would expect from a Mexican restaurant, including street tacos, Mulitas, Tortas, Sweet Carnitas, Machaca, and their famous salsa bar. Vegan and Vegetarian dishes are always available. Seating is available inside and also outside on the spacious patio. Catering available.

Magleby’s

1450 Hilton Dr, St George, UT 84770 | (435) 652-9600 American, Cafe | Healthy | $$ Mon-Sat 7am – 9pm | Sunday 7am – 2pm MAGLEBY’S HAS BEEN A FAVORITE FOR 30 YEARS! Enjoy your next meal with us at our original Springville restaurant or our new St George location. A PrimeGrade steakhouse with all of your favorite cuts including Rib Eye, New York, and petite Filet Medallions. Their hearty lunches are designed to make sure you don’t leave hungry. The old adage that breakfast is the most important meal of the day rings true at Magleby’s, with options like All-You-Can-Eat Gourmet French Toast and sides like homestyle homefries, they will make you a believer too!

Benja’s Thai and Sushi

2 W St. George Blvd. #12, St. George, UT 84770 | 435.628.9538 Thai | Sushi | $$ Mon. – Sat. 11am – 10pm | Sun. 1pm – 8pm Hungry for sushi? Hungry for Thai curries? Benja’s Thai and Sushi, in the heart of downtown at Ancestor Square, will satisfy your craving with fresh sushi, curries, noodles and a great beer and wine menu. Stop in with business colleagues, friends, a date or the whole family, and be sure to come hungry – in addition to curries, noodles and sushi, Benja’s salads, soups and sticky mango rice are not to be missed.

Pizza/Pasta Factory

Cappeletti’s

36 E. Tabernacle, St. George, UT 84770 | 435.986.4119 Italian | Steak | Seafood | Contemporary | $$ Lunch: Tues. – Sat. 11am – 3pm | Dinner: 5pm – 9:30pm Centrally located in historical downtown near Town Square, Cappeletti’s is a favorite for casual business lunches, friend and family gatherings and romantic evening dining.

Authentic Italian pastas like gnocchi Bolognese or cannelloni will comfort and satisfy, but if you’re not in the mood for pasta, the fresh fish of the day, tender Black Angus flat iron steaks, market fresh meats and poultry are all prepared daily and presented beautifully.

In this quaint and cozy family owned and operated restaurant, plan to settle in for warm, friendly Italian cuisine with an Argentinian flair, and leave satiated in body and soul.

Cliffside Restaurant

511 S Airport Rd, St. George, UT 84770 | 435.319.6005 Steakhouse | Seafood | Contemporary | $$$ Lunch: Mon. – Sat. 11am – 3pm | Dinner: Fri. 5pm – 9pm, Sat. 5pm – 10pm Perched on the old Airport road, overlooking the city of St. George, the Cliffside Restaurant’s menu includes steak, burgers, pasts, kids fare and delectable desserts. Upscale, yet friendly, plan to enjoy spectacular views whether you’re dining casually with friends or seeking a romantic dinner experience.

Even Stevens Sandwiches

471 E St. George Blvd., St. George, UT 84770 | 435.251.6636 Sandwich Shop | Cafe | Breakfast & Brunch | $ Sun. - Sat. | 7am – 10pm Hungry for change? Visit Even Stevens – a sandwich shop with a cause! Committed to fighting hunger by donating one sandwich to a local charity for each sandwich ordered, and with a focus on giving back through delicious food – literally - Even Stevens thrills with sandwiches like the Hummazing Vegan, the Do Gouda and the Mihammy Vice.

This family friendly café also offers tasty bites, soups, salads, locally roasted coffee, locally brewed beer, Sunday brunch, entertainment for kids and live music weekly.

George’s Corner

2 W St. George Blvd. #1, St. George, UT 84770 | 435.216.7311 Restaurant | Pub | American | $$ Open daily 7am – midnight Located in Ancestor Square at the same location as the Big Hand Café, owned by George Pace in the 1930s and 40s, this friendly and historic pub setting features fresh, fantastic food, a full beer, wine and cocktail list, and live music. Sharing the same owners as the Painted Pony restaurant, George’s Corner offers the same high quality ingredients with a more laid back atmosphere. The famous lamb burger is a must – but don’t fear if you’re vegetarian, vegan, gluten free – there are plenty of other choices!

Pasta Factory: 2 W St. George Blvd #8, St. George, UT 84770 | 435.674.3753 Pizza Factory: 2 W St. George Blvd #8, St. George, UT 84770 | 435.628.1234 Pizza Factory Express: 1930 W Sunset Blvd, St George, UT 84770 | 435.634.1234 Pizza Factory – Pineview: 2376 E Red Cliffs Dr., St. George, UT 84790 | 435.688.2656 Pizza/Pasta/Dine-in/Take out/Delivery/Salad Bar | $$ Open Mon-Sat at 11am The Pasta Factory, with its year-round, climate controlled outdoor patio dining wows with custom-made pasta, soups, sandwiches and salads. The Pizza Factory offers three locations with the best and freshest salad bar in town; homemade soups, sandwiches, famous bread twists and Southern Utah’s favorite pizza combinations.

Sandstone Café at Dixie Regional Medical Center

1380 E Medical Center Drive, St. George, UT 84790 | 435.251.2050 Healthy | Café | $ 6:30 – 9am | 11am – 2:30pm | 2 – 7 pm | 11pm– 1am Located in the beautiful and healing Dixie Regional Medical Center, this buffet style café offers a great variety of healthy dining choices. For those with food intolerances, the chef gives informed recommendations, while those looking to cut unhealthy ingredients and excess fat will enjoy the LiVe Well special menu. Spacious dining, large windows and patio dining in the beautiful healing garden contribute to the casual, friendly atmosphere.

The Painted Pony

2 W St. George Blvd. #22, St. George, UT 84770 | 435.634.1700 Steakhouse | Seafood | Contemporary | Healthy | $$$$ Lunch: Mon. – Sat. 11:30am – 4pm Dinner: Sun 4pm – 9pm | Mon. – Sat. 4pm – 10pm In the heart of Ancestor Square, the Painted Pony delights with an upscale menu, full beer and wine list, cocktails and exceptional service. Prepare for a sensory experience with complex flavors, top-notch presentation and a beautiful atmosphere. Evening ambiance complete with soft lighting, fresh flowers and patio dining. Locally sourced, organic, vegetarian, vegan and gluten free options are available for every palate.

The Twisted Noodle

20 N Main Street, St. George, UT 84770 | 435.628.9889 American | Café | Healthy | $ Mon. – Thurs. 11am – 8pm | Fri. – Sat. 11am – 9pm Bursting with flavorful veggie centric meals that will make you return day after day, The Twisted Noodle is newly famous for its tasty and healthy lunches and dinners. Enjoy fresh sandwiches, burgers, wraps & salads, hearty pasta (even veggie noodle pasta) and quinoa bowls. With famously low prices and the ability to find vegetarian, vegan, gluten free and paleo options, the Twisted Noodle is perfect for any occasion.

Twenty-Five Main Café

25 Main Street, St. George, UT 84770 | 435.628.7110 Café | Coffee Shop | Gourmet Cupcakes | $ Mon. – Thurs. 8am – 9pm | Fri. – Sat. 8am – 10pm Visitors step from the streets of St. George to an atmosphere reminiscent of a Soho cafe when they stop by this counter-style downtown gem for breakfast, lunch and dinner.

Delectable salads, panini sandwiches done to perfection, and pasta are the featured menu items, but most diners frequent the café for its cupcakes. Twenty-Five Main is perfect for a business lunch or breakfast, a get-together with friends or a quiet spot to relax in the evening before absorbing the downtown art-walk in St. George.

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NUTRITION

RESTAURANT JOURNEYS:

ANGELICA’S MEXICAN GRILL

By SGHW Staff If you’re like most people, Mexican food is a go-to choice when it comes to dining out.

Now, finding a truly excellent establishment that provides consistency with both menu and service can seem like an expedition. For those on that journey, I highly recommend you quickly make your way to the new Angelica’s Mexican Grill location on St. George Boulevard.

Owners Jack and Angelica Lancaster started out with no experience in the restaurant industry. Jack was a frequent diner and later business partner at Irmita’s Mexican Grill. When he and Angelica married, they branched off together and cultivated the idea of having a restaurant to call their own.

Angelica, along with her mother, began to sample and create recipes based off of the traditional tastes they loved from growing up in Mexico. They started out with a simple location – a shack with only 1 grill, 2 chairs, and 1 table. Their beginnings may have started out small, but their following only kept increasing, eventually outgrowing their original location by leaps and bounds.

Jack and Angelica set their sights on a larger building to better accommodate their expanding customer base, and on September 1, 2017 Angelica’s Mexican Grill officially opened for business.

The menu at Angelica’s packs in the best and the favorites. A fan favourite are the “Small” or street tacos. These little wonders are made with fresh, lightly crisped corn

tortillas and loaded up with your choice of meat: Carne Asada, Carnitas, Pollo Asado, Chile Verde, Sweet Carnitas, or the Machaca.

And word to the wise - you can’t go wrong with your choice here, so you might as well go all out and order one of each. While street tacos are to be expected at any Mexican restaurant, the Mulita was something I had never heard of before. Part corn quesadilla, part street taco, this authentic Mexican dish is stuffed with loads of cheese, meat, and beans. Make sure to take a walk on over to the salsa bar and top it off with fresh salsa and shredded cabbage. If you’re feeling up for a challenge, step right up and order the giant 16” Torta. This Mexican sandwich is stuffed to the gills with fresh sliced avocado, onion, tomato, and your choice or Carne Asada, Carnitas or Pollo Asado. Eat every crumb in 10 minutes or less and get the next Torta for free! Though their meats are

delectable, Angelica’s can make most menu items vegetarian or even vegan, for those with special dietary needs or preferences.

With a made from scratch menu, catering, patio seating, dine-in beer served, as well as custom orders and vegetarian/vegan options available, Angelica’s is a place you can count on for great food and great service.

With a nearly 5 Star ratings on Yelp, Trip Advisor and Google Reviews, Angelica’s has drawn both location and national attention!

Buzzfeed: Best Taco’s in Utah 2 years in a row Travel and Leisure Online Magazine: Top 25 Mexican Taco Restaurants in America FemaleFoodie.com: Top 10 Restaurants in St. George Angelica’s Mexican Grill 101 E St. George Blvd, St George, UT 435.628.4399 Open Daily at 11:00am (Closed Sundays) Closed at 8:00pm (Winter) and 8:30 (Summer) Friday and Saturdays open until 9:00pm

St. George Health & Wellness Magazine | January/February 2018 29

R ESTAURANT : “ TO RESTORE , REJUVENATE AND RELAX ”

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C U LT U R E

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WELLNESS

Dixie State University’s Sears Art Museum brings an Oasis of Art to our Desert Community

By DSU Staff Located in the Delores Doré Eccles Fine Arts Center on the Dixie State University campus, the Robert N. and Peggy Sears Art Museum features five exhibits each year. Offering a variety of art styles from traditional to contemporary, the museum exists for the enjoyment and education of DSU students and the community. Admission is always free. The doors are open Mon-Fri 9:00 a.m. to 5:00 p.m. and closed during school holidays.

Every February during President’s Day weekend, this beautiful space hosts the Sears Dixie Invitational Art Show and Sale, a popular regional exhibit with approximately 125 invited artists and 230 pieces of art.

SAVE THE DATE for this year’s event that will kick off at 3 p.m. on Friday, Feb. 16, in the Dolores Dorè Eccles Fine Arts Center Concert Hall with an art symposium featuring 2017 Purchase Prize Winner, Alexander Selytin. Admission is free and the public is encouraged to attend.

Selytin has won numerous major awards and has been published in prestigious magazines throughout his career. His paintings reflect his love of nature and precise insight to create visual illusion to trick the eye into believing the imagery is real.

Later that day, the opening gala will commence with an art preview at 4 p.m. in the gallery, offering attendees the opportunity to be the first to view the art and select the art they will purchase. The opening gala reception will follow at 6 p.m. in the Eccles Fine Arts Center Grand Foyer. The reception will feature entertainment, a plated meal, as well as an atmosphere that encourages attendees to mingle with one another.

Tickets for this black tie event are $75 per person and are available

by contacting Jan Maxfield at 435-652-7790 or jmaxfield@dixie.edu.

“The Sears Dixie Invitational is a show many people look forward to each year,” said Kathy Cieslewicz, Curator/Director of the DSU Sears Art Museum. “Many art collectors have supported this event for 30 years and have acquired remarkable collections.”

The exhibit will open to the public on Saturday, Feb. 17, and will be on display through April 1. Featuring extended hours for this exhibit, the gallery will be open from 10 a.m. to 6 p.m.

Mondays - Saturdays and 2 to 6 p.m. Sundays. The Sears Art Museum is located in the Dolores Dorè Eccles Fine Arts Center on the DSU campus at 155 S. University Ave, St. George, UT. This year we are pleased to invite the public to the Ribbon Cutting for the L’Deane Trueblood Memory Garden in the Kathryn Lloyd Richards Sculpture Garden February 16, 2018 at 1:00 p.m. The garden is on the north side of the Eccles Fine Arts Center on the DSU campus. Trueblood is a beloved and sought-after sculptor. Her bronzes are collected throughout the world. Through the donations of devoted patrons and Trueblood’s own donation of seven pieces, students and the community will enjoy her tender portrayals of children in a restful and quiet garden.

Tours for community groups and educational tours for public school groups may be arranged by calling 435-652-7909.

For more information call Kathy C Cieslewicz, DSU Sears Art Museum Director/Curator, 435-652-7909 or visit www. searsart.com. Please join us on Facebook: www.facebook.com/ SearsArtMuseumGallery and on Instagram: searsartmuseumgallery.

St. George Health & Wellness Magazine | January/February 2018 31

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St. George Health & Wellness Magazine | January/February 2018 33

How do you spell love to a child?

T-I-M-E

By Kelly B. Kendall

It has been said that people won’t remember what you tell them, however, they will remember how you made them feel. When we spend time with our children, they feel important and it creates memories.

Some crave more time than others, according to the Five Love Languages survey. ‘Quality Time’ is one of the languages, according to Gary Chapman, and, interestingly, it is the one that shows up for many people, no matter the circumstances, but especially in those who live apart from their children.

The song by Cat Stevens, entitled, “The Cat in the Cradle” describes a father and a son who simply don’t give each other their time and the pain it causes for each at different stages of life. According to a study led by NYU’s Steinhardt School of Culture, Education, and Human Development, “A father’s resources, relationships, and parenting beliefs affect how he spends time with his children and financially provides for his family.”

An article written in 1996 by Paul Roberts and Bill Moseley entitled, “Understanding the challenges of fatherhood” shares the following idea with regard to fatherhood: This was supposed to be the Golden Era of Paternity. After decades of domestic aloofness, men came charging into parenthood with an almost religious enthusiasm. We attended Lamaze classes and crowded into birthing rooms. We mastered diapering, spent more time at home with the kids, and wallowed in the flood of “papa” literature.Yet for all of our fervor, the paternal revolution has had a slightly hollow ring. It’s not simply the relentless accounts of fatherhood’s dark side--the abuse, the neglect, the abandonment--that make us so self-conscious. Rather, it’s the fact that for all our earnest sensitivity, we can’t escape questions of our psychological necessity. What is it, precisely, that fathers do?

What critical difference do we make in the lives of our children?

Some key findings about fathers from the Pew Research Center indicate that balancing work and family is a real challenge for fathers—

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for many reasons, including financial pressures, which require long hours or even part-time work in addition to their full time job just to pay the monthly bills. “About half of working dads (52%) say it is very or somewhat difficult to do so, a slightly smaller share than the 60% of working mothers who say the same. And about three-in-ten working dads (29%) say they ‘always feel rushed,’ as do 37% of working mothers. Working fathers are also about as likely as working mothers to say that they would prefer to be home with their children, but that they need to work because they need the income (48% of dads vs. 52% of moms).”

A study by Urban Institute scholars found that “fathers who lived with their children tended to spend more time with them: helping them with homework, taking them to the extracurricular activities, offering emotional support, etc.” In this study, their assumption was that positive fathering is related to child well-being. Their key finding, however, was that this pattern held true for both low-income and high-income residential fathers, flying in the face of the ‘deadbeat dad’ narrative. Regardless of income level, some parenting behaviors varied by whether fathers lived with their children. Residential fathers, regardless of income, spend considerably more time with their children than nonresidential fathers, with the gap only widening as the children continue to age. Residential fathers were also more responsible and warm than nonresidential fathers, measured in how likely they were to take their child to a doctor’s appointment, put them to bed, praise them, and show them physical affection. Overall, this particular study found that fathers who live with their children tend to play a more active role in their lives—which bodes well for their child’s health and development.

Published authors Dave Klassen and Glen Hoos had some ideas on how to create quality time with your kids. These ideas can help you develop deeper relationships with your children, even in spite of a hectic schedule even on your days off. The more children we have, the harder it is to find the time to give each child the attention they need and deserve. Here are their ideas: “Ten Ways to Develop Your Relationships With Your Kids”: 1. Road trips: I take a child on many of the daily errands I run, whether to the dump, to the bookstore, or to the grocery store.

2. Nicknames: Each of my kids has a nickname that no one else has given, as special tokens of my affection.

3. Dates: I have dates with each of my children. Like my wife, they deserve to have my undivided attention every once in a while.

4. A master’s degree: I want to know everything about my kids. I’ve been trying to get a master’s degree, majoring in my family.

5. Eat together: In our home breakfast is chaos, and by lunchtime, we are scattered to the four winds. As much as our schedules allow, we try to have dinner together as a family—to reconnect and recharge after a busy day.

6. Pray together: Prayer is important to me. Whether it’s on the way to soccer try-outs, in the car as the ambulance passes us to go to an accident, during the evening before bed, on the way to school or at the supper table, we pray about the past, the present and future.

7. Family trips: I believe a family that plays together, stays together.

Going for walks, riding bikes, hiking, going camping, swimming, going to a museum, to parades, to the July 1st fireworks… the list is endless.

8. Be available: Our children need to know that they are important to us. My kids have permission to call me on my cell phone or at work anytime they need to. Sometimes they’ll leave messages like, “Hey Dad, I just called to tell you I love you.”

9. Put their activities into your schedule: My calendar is filled with my kids’ practices, games, school assemblies, and other important events that I don’t want to miss.

10. Play their games: Each of my children has special interests, and when my time permits I play their games with them. It may involve playing goalie for NHL Shoot-out, playing Uno or checkers, watching a kids’ video, playing house or tea party or dress-up games, or watching home theatre productions.

At the end of the day, the way you spell love to a child is simply, T–I–M–E!

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About the Author

Kelly B. Kendall is the USU Fatherhood Education Coordinator in the School of Family, Consumer & Human Development & HealthyRelationshipsUtah.org. He is also the CEO of Practice Partners, LLC, V.P. of Health & Wellness Solutions, LLC, and teaches in the DSU School of Business & Communication as adjunct faculty. He is passionate about helping empower fathers to be great dads in the lives of their children. He loves to travel, mountain bike, write, humanitarian service where he and his wife are the founders of the non-profit, Socks for Souls; and he loves spending time with his wife, Colleen and family.

St. George Health & Wellness Magazine | January/February 2018 35

A Unique Outlet Community Education at Dixie State University

By Erin Hakoda Dance, paint and discover new skills alongside like-minded peers through Community Education at Dixie State University.

DSU, the City of St. George, and Washington County School District provide the program for community members to explore their interests and gain new skills through noncredit-bearing enrichment classes. From photography to music, foreign language, finance, and more, Community Education includes a variety of courses available for people in every walk of life.

Adam Taylor, an airline pilot by day, is now developing his patent-pending invention thanks to the Entrepreneurship 101 course he took through Community Education at Dixie State University.

“I’ve always been interested in business and entrepreneurship, but I didn’t realize how interested I was until I was switching around my whole work schedule to accommodate those classes,” Taylor explains. He says the experience has changed his life.

Taylor’s wife, Maureen, who had previously taken a few CE classes—including an ukulele course, introduced him to the program. Together, they enrolled in Entrepreneurship 101 with Don Watkins, who covered the basic principles of starting a business and helped Taylor sift through his ideas to come up with a product concept. “I never really thought of myself as being all that creative,” Taylor expresses, “but this has really helped me find a creative outlet that is very unique to me.”

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In the spring of 2017, the Taylors took a country western dance class as a way to explore a fun, new hobby. “The class became a date night for us,” Taylor laughs. “We only needed to have the kids watched for an hour and a half each week, and we could go, dance, and get ice cream afterward.”

Taylor says he enjoys the collaborative environment of the Community Education program. He has had the opportunity to work with classmates, teachers and mentors. “The creative juices really flow when you’re working with people and sharing ideas,” he explains.

“There’s a lot of magic in that.”

Tyson Pulsipher, Director of Community and Continuing Education, says the real-life instruction and human connection are the most valuable takeaways from the program. “You can go and sit in a classroom with an instructor and people with similar interests and get a handson experience.” It is also affordable and allows community members to take advantage of the facilities Dixie State has to offer. “Community Education lets you dip your toes into a new area without having to invest a lot of money,” Pulsipher says.

Most classes are just once a week, in the afternoon or evening, to accommodate people who work during the day. According to Pulsipher, the program is largely interest-driven; courses are flexible, and can be catered to what the community wants. The Community and

Continuing Education programs also include online certification and test preparation courses in legal and medical fields.

“My wife and I try to tell everyone we know about Community Education and what a great resource it can be for people like me—where I’m not looking for college credits, but still want to improve my skills and gain new life experiences and opportunities,” Taylor says. “We’re always trying to keep learning.”

Registration for the spring semester is now open. Brochures and course catalogs are distributed throughout Washington County and are available at the North Plaza on the DSU campus.

To learn more about Community & Continuing Education at Dixie State University or to register for classes, visit ce.dixie.edu.

About the Author Erin Hakoda is a student journalist at Dixie State University studying mass communication.

She is an intern at the DSU Marketing and Communication Department. Erin came to St. George from Hawaii to pursue her passion for writing and public relations. On her time off, she enjoys shopping and dancing.

St. George Health & Wellness Magazine | January/February 2018 37

We believe in a world of opportunity. To bridge time and space and bring family, friends, and loved ones together. St. George Express is not merely a shuttle service; we are a purveyor of togetherness.

Formerly Aztec Shuttle, St. George Express was revitalized under the new ownership of Salt Lake Express. The Price family wanted a shuttle service that could better serve the people of St. George and surrounding areas. Now, eight years later, the St. George Express route has expanded to include service to Montana, Idaho, Nevada, and even Arizona.

Maybe you need to visit your parents in Mesquite. Maybe your child needs reliable transportation from college to home on the weekends. Or perhaps you need a quick weekend getaway in Las Vegas, or to see the wonder of Zion National Park. There

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are many reasons to travel, and even more reasons to travel with St. George Express.

We don’t just want our passengers to get from point A to point B, we also want it to be a safe, enjoyable, and comfortable experience.

Our buses feature free Wifi, bottled water, extra leg room, and friendly and courteous drivers with training and experience. Need a little extra space for your luggage? Our vans haul luggage trailers to make sure our passengers are accommodated.

If you are looking to explore an even

wider world, we have shuttle stops at three international airports (Boise, Las Vegas, Salt Lake) and several smaller, domestic airports.

Whether you’re flying in or flying out, you’re going to need a set of wheels to take over. That’s where we come in. We want to be there when you need us.

There is so much that is incredible about this part of the country. Southern Utah is home to some of the most beautiful features and amazing people you can find. We are proud to have a route that serves them.

Who haven’t you visited in a while?

What sights have you yet to see? What adventures await you? Only you can tell, and when you need us, we are here to help you make it happen.

As part of our appreciation for you, take $5 off your next booking when you use promo code BUYLOCAL.

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: N E M L L A CALLI NG

A T S U J T O N S I E C N E L O I V C I T DOMES E U S S I S ’ N E M O W

By Adele Pincock for DOVE Center Happy new year! A new year is always full of hope for good things. The tradition of reflecting on the past year while looking forward to what’s ahead is one way we take stock of what truly matters. It’s a time for introspection, setting goals, and making plans, and often, they all pertain to our health and wellness.

DOVE Center is a local non-profit that serves individuals who have experienced domestic abuse, dating violence, sexual assault, and rape. Our advocates, case managers, and therapists see firsthand how a survivor’s health and wellness are compromised beyond the emotional and mental scars left behind. Survivors often experience health problems caused, quite literally, by the traumatic abuse they endured.

Short-term effects of abuse may be more obvious, like broken bones, cuts, bruising, etc. Victims of rape may additionally experience unwanted pregnancy or sexually transmitted infections. It’s easy to quickly understand how these conditions impact a survivor’s health and wellness. Common long-term effects like anxiety, depression, sleep disorders, digestive problems, ulcers, and migraines, however, are not as easily tied to physical or sexual violence (womenshealth.gov). A survivor herself may not make the connection, but there is, indeed, a connection. On top of that, survivors of violence often cope by turning to risky behaviors that further harm their wellness, such as substance abuse, self-harm, or attempted suicide. It’s a conundrum that deserves attention and action.

It’s uncomfortable to talk about abuse, we know. We live in a relatively safe community, after all. But domestic and sexual violence is happening here.

Overall, DOVE Center saw a 25% increase in the number of individuals served this past fiscal year when compared with the year prior, and a 60% increase in the number of sexual assault victims supported during forensic exams. This condition of violence is taking a great toll on the health of victims and our community, as a whole. Health is, after all, much more than just physical wellness. The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” (who.int)

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How, then, can we as individuals in our shared community take action to create a community of complete well-being and safety? How can we take action to support survivors while holding perpetrators accountable? How do we safely intervene on behalf of others? How do we talk to our kids about it all?

And how do we make it stop? We must explore solutions, because we truly do share a social responsibility to help one another build a healthy community.

Something specific that is proving to reduce rates of violence is male-led prevention education and mentorship. Male voices speaking out unequivocally against domestic violence make it a shared problem, not just a woman’s problem. It shifts the focus from response to prevention. Male leadership in prevention promotes a healthier definition of manhood that challenges assumptions of power and control. When men join the chorus of voices speaking out against domestic and sexual violence, we are that much closer to a healthy community where all are valued and respected.

There is an upcoming opportunity to hear from one of the leaders in this arena: Victor Rivas Rivers will be the guest speaker at DOVE Center’s 5th Annual Gala, presented by Carpets Plus, on March 24th. Rivers is a survivor of childhood abuse, former gang member and NFL player, and now an author, actor, and anti-violence activist who speaks about the role all community members play in ending domestic violence. For details about this event, or to learn more about how to get involved in helping us find solutions, please visit dovecenter.org. If you are experiencing abuse, our helpline is available 24 hours a day. Please call 435-628-0458. When we stand together, we can end domestic violence.

Victor Rivas Rivers

Leading activist in violence prevention and spokesperson for the National Network to End Domestic Violence

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St. George Health & Wellness Magazine | January/February 2018 41

Stephen Wade

Find the Perfect Fit By ?????? for Your Lifestyle

The beautiful area we live in provides endless recreational possibilities. It’s important you find the right vehicle to explore our beautiful outdoor playground. In Southern Utah, we work hard so we can play hard, enjoying this landscape that is literally in our backyard. As you consider your perfect match to fit your lifestyle, define what is most important to you and your family. Whether it’s playing taxi by running kids to and from practices, driving to weekend pickleball tournaments, tearing through the desert, or working on the ranch. Here are some options that are sure to fit the bill with the reliability, comfort, performance, and safety that you expect.

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sghw | Honda Odyssey is a great fit for the family with kids on the go.

After school shuttle drivers will love the options of the sliding doors as they cart kids to and from soccer, basketball, dance, karate, etc. The spacious cabin accommodates up to eight, so you’ll have room for all your MVPs. My favorite features are CabinWatch and CabinTalk. CabinWatch has infrared LEDs and a ceiling-mounted camera that allows me to check on my passengers. CabinTalk allows the driver to communicate by muting all vehicle’s speakers so they can converse with the cabin passengers. (Great for parents that compete with electronic devices.)

The handiest feature is the built in vacuum to clean up after the team.

Honda Odyssey is also at the forefront of safety with top rating from NHTSA (National Highway Traffic and Safety Administration) and IIHS (Insurance Institute for Highway Safety).

Toyota 4Runner is a great outdoor vehicle for our endless backyard. Whether you load up the mountain bikes or search for that hidden trail to hike, the 4Runner is ready when you are. Nature is full of unexpected surprises, and the 4Runner can tackle them with features like Kinetic Dynamic Suspension, which allows each wheel to respond separately, and Crawl Control, which will assist the driver in determining an optimal combination of low speed and traction.

Utilizing Hill Start and Downhill Assist, any driver can handle the desert slopes with ease. The TRD Pro will help you reach the corners of the map that seem uncharted. With components of its heavyduty off-road suspension, tires that grip like bear claws, and calming protection of 1/4” aluminum skid plate, this is the perfect choice for the adventure seekers and outdoor explorers.

JEEP Wrangler Rubicon is the ultimate 4x4 for off-roading out at Sand Hollow, Snow Canyon or climbing the red rocks for spectacular views. This vehicle is factory engineered to satisfy the offroad enthusiast with a bit of a wild side. It was named 4x4 of the Decade by Four Wheeler Magazine. Create unforgettable memories by exploring our own backyard, and enjoy the journey in this first class machine built for off road expeditions.

Mercedes-Benz Sprinter is an open canvas with more possibilities than meets the eye. The variations are as endless as the dirt roads in Southern Utah. From the only factory 4x4 in the industry to having the best pay load and towing capacities in its class, along with the efficiency of its V6 Bluetec diesel engine, the Sprinter is set to outwork, outplay and outlast all other hopeful contenders. Customized for any and every lifestyle, the Sprinter van is only held back by your

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imagination. Whether it’s work, play or all for fun, take your office W E Lgear L NorE S S with you alongside your mountain bikes, dirt bikes,| climbing back country exploring—you’ll have room for it all, including your four-legged family members.

RAM 2500/3500 trucks feel right at home on the ranch. Hook up the horse trailer to go for a back country horse ride or working hard in the field. This truck delivers everything a heavy duty truck should offer. From powertrains, to advanced suspension technology, to superb towing and torque. This powerhouse truck is ready and willing to work. The RAM truck has all the towing capacity and rugged terrain design needed for recreation and work. It not only does the job but fits your lifestyle. “It pulls anything you hook it up to, and is super nice on the inside,” says Jay Holcomb, General Manager of Stephen Wade Chrysler, JEEP, Dodge, RAM, Fiat. The RAM truck is known as America’s longest lasting pickup.

Chevrolet Equinox is the vehicle for long or short commutes to and from work or school. The Equinox is the crossover of dreams, combining the comfortable ride of a sedan with the sporty versatility of an SUV. “To me, the all new Equinox is the best vehicle in its class.

It combines function with the best in class design and world class technology. One of the most common comments people make once they have driven the 2018 Equinox is the comfort of the ride and ease of entry and exit,” said Ken Lynch, Stephen Wade Chevrolet General Manager. This is the best vehicle for tackling the long road trips or weekend getaways.

Nissan Frontier Desert Runner is custom fit for Southern Utah with a powerful v6 engine and equipped with Bilstein Off Road performance shocks, mud and snow all terrain tires. It not only looks the part, it backs it up. Load up the camping gear and forget the tent. The Frontier bed turns into a sturdy level sleeping area and is easily installed with compact storage. Hook up your trailer of toys for memories that will last a lifetime.

No matter what type of lifestyle you have, there are many vehicles for you to choose from and the life you live, be it a soccer mom, ranch hand, off road explorer, camper, dirt bike enthusiast, or just a kid at heart, there is a vehicle fit for you or your family’s needs. Stephen Wade Auto is the largest dealership in Southern Utah, with the largest selection to help you find the vehicle of your dreams.

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St. George Health & Wellness Magazine | January/February 2018 43

Opioid Epidemic:

A National Crisis, Local Impact

By Brad Stapley, PharmD Nationally, the concern is that the word “epidemic” may not be strong enough to describe what is happening with opioid abuse in the U.S. In January of 2016, the New York Times reported that there were 33,000 deaths in America during the previous year that were directly related to opioid use. It is being called a National Emergency, and public health officials recently named it the “worst drug crisis in American history.” This crisis is now affecting us locally, and Stapley Pharmacy is here to help.

Often when people hear about the crisis, they naturally assume that the focus is on illegal drugs such as heroin.

That is a reasonable expectation, but over half of the overdoses are caused by prescription opioids. In the form of legal prescription drugs, opioid is the umbrella name for moderately strong pain killers such as oxycodone (sold under the name OxyContin and Percocet), hydrocodone (also known as Vicodin), and a very strong pain killer named fentanyl.

74% of Utahans who are addicted to opioids get them from a friend or family member.

As a local pharmacist and the owner of Stapley Pharmacy, I have great concern about the way this epidemic is affecting our local community. At the recent Opioid Awareness Campaign sponsored and promoted by Dixie Regional Medical Center, St. George Mayor Jon Pike said 44 www.saintgeorgewellness.com

that “in Utah, six people die each week from opioid abuse,” and recently the local media reported that “in the St. George area between 2014-2015, 33 people died from opioid overdose.” Those numbers keep increasing.

In October 2017, Dr. Steven Van Norman, Chief Medical Director of DRMC, said that 19 million opioid pills are prescribed annually by Intermountain Healthcare providers.

Only half are ingested. This means that nearly 9.5 million highly addictive pills are sitting in cabinets, cupboards or drawers and, unfortunately, these pills are often the target of “pharming” by children, grandchildren, guests, friends, neighbors. There is simply no such thing as “leftover pills.” I often get asked where abusers get their next fix, and the statistic is staggering: 74% of Utahans who are addicted to opioids get them from a friend or family member.

Opioid addiction is more than addiction to heroin; prescription drugs account for the majority of opioid related overdose deaths.

About the Author Brad Stapley is a second generation pharmacist at Stapley Pharmacy. He graduated from Roseman University in 2004 and specializes in navigating the pharmacy and prescription challenges.

Kelli Charlton, B.S., MLE, Educator, contributing author

To answer the public cry for a solution, and to keep these drugs out of the hands of those who might abuse them, several “drop boxes” have been installed in and around the community. A drop box is a large secure container available for any prescription drugs that are no longer needed. Stapley Pharmacy is proud to be part of this campaign, and has recently joined Intermountain Healthcare and other public entities by installing a Drop Box in our pharmacy located in downtown St. George.

Please set a goal to drop off your unused prescriptions at any of the locations listed as soon as you can. Let’s start 2018 by getting rid of the unused drugs in your home and working together to save the lives of those we love.

References Kessler, Mori. “Dixie Regional plasters messages across hospital campus in campaign against opioid abuse.” St. George News. Oct 11, 2017.

Rich, Amber. Intermountain Healthcare – Southwest Regional Community Health Manager. Interview. October 10, 2017.

St George Health & Wellness Magazine, “Opioid Addiction: A Call to Action.” March 2017

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St. George Health & Wellness Magazine | January/February 2018 45

Is it a Disorder… or All In Your Head?

By Greg Warden Imagine a world where issues like autism, anxiety, post-traumatic stress disorder, insomnia, and addiction are a thing of the past; a world in which people no longer suffer from these ailments and their minds function properly. Neurofeedback treatment is bringing the world closer to that goal every day.

That’s the beauty of it.” The research on neurofeedback, once referred to as biofeedback, is extensive and widely accredited. Neurofeedback treatment for attention deficit hyperactivity disorder is considered a Level 1 treatment, on par with medication, except neurofeedback is drug-free, painless and noninvasive.

What people often refer to as diseases or conditions, Neurofeedback Centers of Utah refers to as symptoms—symptoms of dysregulated brainwaves. This requires an entire paradigm shift in the way you think about mental illness. For example, Neurofeedback practitioners do not view depression as a condition, they understand it may be a symptom associated with dysregulated alpha brainwave activity.

The U.S. Naval Combat Stress Center has recently adopted neurofeedback treatment as a way to treat soldiers with PTSD, and NASA has been using it for almost 60 years for peak performance training with their astronauts.

The dysregulated brain needs to be trained, reconditioned and remolded. Using state-of-the-art technology, the Neurofeedback Centers address a multitude of neurological symptoms which may be associated with a myriad of conditions, ranging from depression to Parkinson’s disease (view full list below), and the process is much simpler than you might think.

Initially, patients receive an evaluation that assesses their brain wave patterns and pinpoints the abnormalities. Then comes the fun part: All that is required of them at this point, is to kick back in a recliner and watch one of their favorite movies. That’s it.

Noninvasive sensors are attached to the patient to monitor brain activity. When brain waves operate less than ideally, the image on the screen will dim. The brain recognizes that and alters itself. This reconditioning allows the brain to regulate itself and create new connections.

The more that patients use this brain training, the more permanent the connections become.

“We are training the brain wavelengths to get to a point where the symptoms disappear,” says Larry Bradley, Director of Neurofeedback Centers. “And it’s not something that you have to try to figure out.

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Special operations teams, Olympians, and professional athletes are also among the collection of elite groups utilizing the treatment to achieve peak intellectual and athletic performance.

Brain wave dysregularities occur based on environmental signaling.

For example, when traumatic events occur such as abuse or rape, the way our brains process the event is what causes irregular brain activity.

A symptom like addiction is associated with impulsive and compulsive tendencies—both of which can be accredited to unbalanced brain waves caused by our perception of things we encounter in our lives. Physical trauma that damaged the brain also causes irregularities that result in seizures and inability to function normally. Through neurofeedback treatment, our brains can be given the chance to operate at optimum levels.

Neurofeedback Centers of Utah treatments address the following concerns: addiction recovery, attention deficit disorder, ADHD, autism, anxiety, academic performance, anger, Asperger’s syndrome, athletic performance, brain injury, business performance, cerebral palsy, creativity enhancement, chronic fatigue, cognitive decline, depression, dissociative disorders, epilepsy, fibromyalgia, headaches, hemispheric asymmetry, hypertension, insomnia, learning disability, migraine, obsessive compulsive, peak performance, PTSD, pain management, Parkinson’s disease, premenstrual syndrome, post-stroke, tinnitus, Tourette’s syndrome.

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St. George Health & Wellness Magazine | January/February 2018 47

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By Emily

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The New Year approaching can be a very intimidating and frightening time for all of us, especially those with low self-esteem, mental illness, procrastination and overall problems with responsibility. We as a society are pressured to take on a new self and completely renovate who we are during this time.

The first step to having an amazing 2018 is to drop all expectations put on you for the New Year. There are so many more important things to focus on and improve about yourself that don’t apply to your physical appearance. People tend to base their New Year resolutions on the way they look: More clothes, cooler car, longer hair, and many other aimless possessions and attributes that society has made us believe are vital. It is time to open your eyes to new possibilities and growth within yourself. This upcoming year think about your insecurities and areas which you lack confidence, and focus on your health, overcoming your fears and being yourself whilst accepting yourself.

I encourage you to list all the things you are grateful for in your life, often we spend a lot of our time wishing for the things we don’t have when we should just be content with the life we are living. I have a difficult time comparing myself and my life to others, their looks or possessions, it is a very unhealthy and harmful practice to participate in and is the number one cause of low self-esteem! Reinventing yourself mentally, emotionally, and even spiritually is the way to go this upcoming year. You have learned from your mistakes in 2017 and are ready to take this new knowledge into a new year and live your life to the fullest! Be more kind, relax more, get healthy, spend quality time with yourself, get to know you and fall in love with your existence.

More bad habits to kick are complaining about things and coveting things, these two are especially terrible when combined! When you start thinking about the things you don’t have, try and remember the things you have now that you would have died for before you got them, appreciate the things you have first before you take them for granted. Sometimes you feel as if you don’t have enough when in reality you have everything you need, and more!

This is a great opportunity to put an end to negative words and thoughts towards yourself.

Treat yourself the same way you would treat a close friend or loved one, if they said something negative about themselves you wouldn’t let them believe it, so why do it to yourself? Realize how much value you have and how cool you really are, be your own best friend!

Exercise benefits your body and mind by producing endorphins that help a person feel more peaceful and happy. It can also help with mild depression and low self-esteem. Join us at Summit Athletic Club and take advantage of all the free fitness classes that are included in your gym membership. Your body and mind will be so happy that you have finally learned to accept yourself, they will say, “finally we have been waiting for this moment forever!”

This new year will hopefully be the year for you, for your success and for your happiness!

Cycling: y r o t S s s e c c A Su

By Holly O’Keefe Cycling changed Jason White’s life.

That sounds like an exaggeration. It sounds like an overstatement.

But, really, it is the perfect way to start Jason’s story.

In early 2016, Jason White was stressed. As the owner of a successful company in Southern Utah, Dixie Heating and Air, White was experiencing many of the things busy people encounter. Along with extreme stress came bad eating habits, alcoholism, weight gain and low self esteem. He was unhappy and knew that his unhealthy lifestyle was taking a toll.

“The first thing I did was quit drinking. I realized I was most unhappy because I was unhealthy,” said White. “I was unhappy in my life and with myself.” White realized his weight was an obstacle and decided to go for a run. “I think I was in bed for two days because my back hurt so bad.”

Then White dug out his old bicycle. He cleaned it up and went for a ride.

“The first couple rides were five minutes long and I was totally exhausted. I remember thinking I would make a commitment to ride every day as much as I could.” Although White’s early bike rides were short and draining, his body recovered quickly and he was always ready and excited to go out again.

“I started making friends in the cycling community. One friend drug me out on my first 30-miler and I remember thinking it was insane. It was a really difficult ride and the very next day I wanted to do it again,” White said. His excitement after that 30-mile ride propelled him to continue cycling. Running hadn’t worked for him in this stage of life. With a lot of extra weight and an intense desire to burn a lot of calories, cycling was something White felt he could do. “I was still at least a hundred pounds overweight at this point.

But I was able to go out and ride my road bike for 30 miles. I knew I had to put a lot of time in to achieve my health goals and it had to be something that I could actually do. Cycling made sense to me.”

To keep his motivation strong, White continued to make friends in the cycling community. “I used to go to Rapid Cycling just to hang out with people who were healthy and riding bikes. I looked forward to group rides because cycling is social.” Working with a cycling coach, Richard Nelson with Faster Cyclists, has also helped White identify his goals and design a training plan. Having a coach has been a huge support in staying on track.

White joined a cycling team to be part of a group with similar goals. “Not only is being part of the team motivation to keep going, but it has been good to be part of something bigger than me. I joined the Rapid Cycling team and got interested in racing because of

the Desert City Crit Series. That was a huge change for me.” By nature, White admits to being a competitive person.

The introduction of bike racing provided another outlet for his energy and kept him focused on his goals.

About the Author The rest, as they say, is history. At the Holly O’Keefe is an owner end of 2017, Jason White is no longer of Rapid Cycling and board member of Southern Utah overweight. He is no longer an alcoholic.

Bicycle Alliance.

He is happy and healthy and on one of his bikes almost every day. He’s graduated from struggling through 30-miles rides to competitive racing all over the United States. He has energy and is proud to say he outlasts his daughter now. White is currently working on his body composition and becoming a Cat 3 racer for this season.

Cycling has helped Jason White reduce his stress and be more productive in his professional life, as well. Jason White’s final words of advice: “Embrace the journey. Keep finding ways to improve, and keep setting new goals.”

St. George Health & Wellness Magazine | January/February 2018 49

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50 www.saintgeorgewellness.com

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WHAT PICTURES ARE HANGING ON YOUR WALL?

By J.R. Martin, Alive & Well Mobile Medicine The dinner conversation had begun around our table. My wife and I mentioned to our girls that that their uncles had both bought brand new Porsche sports cars. I felt like crawling under the table as I looked painfully out our front window to see my Ford F-150 with 229,000 miles and a large missing paint spot resting in our driveway.

Where had I gone wrong?

My wife announced that she remembered that both of her brothers had pictures of Porsche cars hanging on their bedroom walls since they were very young. My youngest girl turned to me and asked, “What picture did you have hanging on your wall, Dad?” As I was thinking, our two little house dogs, Noodles and Jersey, rubbed up against my leg begging for food.

Then a flashback hit me. I explicitly recalled the picture hanging on my bedroom wall as a boy. It was a picture of two small dogs. The flashback of the picture contained every detail. If I had any artistic ability I would have been able to draw the picture exactly.

I wanted to scream. I realized that the likelihood of my Fairy Godmother appearing to wave her magic wand over Noodles and Jersey to transform them into two brand new Porsche’s was low.

For me, it was thirty years later and a picture had produced two small dogs. For my brothers-in-law, it had produced two brand new Porsche’s.

Earl Nightingale summed up this principle in six words: “You become what you think about.” James Allen explains this phenomenon in his epic book, “As A Man Thinketh.”

What is hanging on your wall?

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J.R. received his bachelor of science in chemistry and exercise science and master of science in health promotion from Brigham Young University. Later, he received a master of medical science from Midwestern University and eventually became licensed a physician’s assistant (PA). He worked at Enterprise Valley Medical Center and later worked for the Emergency Department at Dixie Regional Medical Center in Saint George, Utah. He is the founder of Alive & Well, which began in 1995. J.R. currently works full time to provide individuals, families, and small businesses total solutions for their health and wellness needs. J.R. is surrounded by his beautiful wife and 4 beautiful daughters. He loves to golf, run and play the accordion, but not at the same time.

Inspired Healthcare To learn more about Alive & Well mobile medicine services, visit www.myaliveandwell.com.

St. George Health & Wellness Magazine | January/February 2018 51

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BODY EAST MEETS WEST

The topic of healthcare practices among practitioners can be

as polarizing or Ereligion. A subject of conversation can sghw | C asU politics LT U R quickly become a point of contention, for those who view life in black and white.

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One might wonder what would happen if the innovative advancements of western practitioners merged with the grounded and balanced practices of the east? Would healthcare finally breach the bonds of black and white and reach the colorful realm of wellness?

This is the philosophy behind East West Health. “Our practitioners work together to develop comprehensive plans for each individual,” says Cade Archibald, Director of East West Health in St. George. “So often in healthcare, clinicians treat the symptoms rather than the underlying cause, jumping right to prescription medications, or even surgery. At East West Health we believe strongly in a proactive approach to wellness—getting to the source of the problem and working as a team to reverse it, naturally.”

The practitioners of East West Health have developed a unique approach to wellness, working in harmony with one another to incorporate all elements of health into a team approach, for the benefit of the client. They have built their practice upon what they refer to as the Five Pillars of Wellness: Digestive Health & Detox, Nutrition, Hormones, Exercise, and Brain Health.

Digestive Health & Detox Chronic disease and inflammatory processes can be reversed by fixing your bodies bacterial diversity—removing what’s not needed and replacing what is.

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sghw | Nutrition Each of us are unique individuals who require unique nutrition.

Micro-nutrient and food sensitivity testing can determine what foods best serve you in your quest for health.

Hormones In order for your body to function properly your hormones have to be working together—each hormone plays a key role in allowing your body to stay healthy.

Exercise Exercise is medicine, and should be dosed according to your hormone levels and physical abilities.

Brain Health Brain function from a cognitive as well as chemical perspective is imperative for wellness.

With this “Five Pillars” approach, practitioners at East West Health evaluate each system to identify problems. “We ‘test, not guess’ with saliva hormonal testing, nutritional and food testing,” says Archibald. “We then design your program based on these test results and those of your Evoke brain scan, digestive stool analysis, and Chinese Medical Diagnosis.” Practitioners of East West Health also utilize stem cell therapy and acupuncture services to promote the body’s ability to heal naturally.

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| FINANCIA Stem Cell Therapy Advancements in stem cell therapy are ever-expanding, allowing people to reap the benefits of natural healing with the innovation of | MIND & B modern technology through safe and effective treatments involving stem cells.

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Acupuncture The ancient Chinese practice of acupuncture has been used to | C back U LT URE treat a myriad of health issues, from headaches to chronic pain to anxiety to weight loss by releasing the flow of the vital energy in the human body. | WELLNES

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Practitioners at East West Health believe symptoms are there to tell us something. Whether related to joint pain, thyroid issues, weight gain, fatigue, chronic pain, depression, or food sensitivities, if you quiet the symptoms without getting to the root cause, you not only prevent healing, you have the potential to create more issues to then be treated. It can be a vicious cycle.

If you identify with being stuck in a symptombased treatment cycle and are ready to get to the source of your pain and problems, contact East West Health at (435) 773-7790 to sign up for a free wellness seminar or visit their website at acueastwest.com for more information on stem cell therapy, acupuncture, and the Five Pillars of Wellness.

PROFESSIONAL PROFILE | East West Health EAST WEST HEALTH’S MISSION

Our mission at East West Health is to transform your life by providing the right tests, delivering innovative-natural treatments, and working as an integrated medical team with our patients. We effectively treat and reverse both chronic and acute conditions through enhancing hormones, nutrition, gut health, joint mobility, and brain performance without drugs or surgery. The East West Health St. George Clinic uses a team approach for more personalized treatment. Our purpose is to provide the highest level of care by having acupuncturists and western medical doctors working side by side. Our goal is to help as many people as possible get healthy and free of pain naturally!

JUSTIN LANE:

CHRISTOPHER MILLER:

WADE OAKDEN:

CADE ARCHIBALD:

Justin Lane, DAc, LAc, Dipl OM, attended Pacific College of Oriental Medicine in New York and San Diego and earned a Masters of Science in Traditional Oriental Medicine in 2009.

He is also nationally board certified in Acupuncture and Oriental Medicine. Lane discovered Chinese medicine when he was 8 years old and was fascinated by it because it treated his asthma and allergies. Justin is motivated by helping people achieve their optimal health and wellbeing naturally. He loves spending time with his twin daughters and his wife.

Wade Oakden, MD, supervising MD, received his medical degree from the American University of the Caribbean in 1998 and completed his residency at the University of North Dakota in 2001. He is a board certified Family Physician. He has a passion for nutrition, exercise, weight management and disease modification using diet and life style changes.

He loves his wife and his seven children.

Chris Miller, DC, received his doctorate in chiropractic from Cleveland University of Los Angeles, and is certified in acupuncture and functional medicine. His specialty is traumatic injuries and family wellness, and says the greatest part of his job is helping families become pain free and live healthy lives. He loves spending time with his wife, seven children, and three grandchildren and three chickens.

Cade Archibald graduated with his bachelor’s degree in business and finance in 2009. Cade eventually got involved in healthcare when he had health problems of his own. Cade and his brother Regan opened East West Health, and he is the Wellness Director of the St. George clinic. He continues to study functional medicine, Chinese medicine and is going through a health coaching certification program to help the community more effectively. He and his wife have two kids, and he enjoys family time, mountain biking and snowboarding.

558 East Riverside Drive Ste. 208, St George, UT 84790 | (435) 773-7790 | www.acueastwest.com St. George Health & Wellness Magazine | January/February 2018 53

54 www.saintgeorgewellness.com

Brain power Which foods help or hurt our brain function

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About the Author sghw WELLNES Cliff Holt is| a pharmacist

By Cliff Holt

Everything our bodies are exposed to affects our brain positively or negatively. Have you ever had a hard time thinking straight after certain meals or experienced brain fog after lunch? Let’s talk about some foods and nutrients that are important for a healthy brain—and also some to avoid.

The good list Fatty fish like salmon, sardines and even trout are loaded with omega-3, which is a major building block of the brain. These fats are essential for learning and memory, and may reduce or slow down dementia and Alzheimer’s disease, and not getting enough omega-3 has been linked to learning impairments, and even depression.

Blueberries are a great antioxidant and help reduce inflammation.

Antioxidants can reduce cognitive decline and may even help improve memory, including short term memory loss. Now they are available year-round and can easily be a part of our daily diet.

Turmeric has become very popular the last couple of years.

The active ingredient is curcumin and has been shown to have powerful antioxidant and anti-inflammatory properties. It boosts the neurotransmitters serotonin and dopamine, which improves mood and decreases depression. It also assists in brain cell growth.

Eggs are a good source of several important nutrients linked to brain health. They contain vitamins B6, B12 and folic acid, as well as choline. This increases the neurotransmitter acetylcholine, which improves our mood and memory. The vitamins can slow the progression of mental decline as we age.

Nuts not only improve our brain function but also help our heart.

They contain healthy fats, antioxidants and vitamin E. This helps to protect our cells and slow mental decline. While all nuts have these benefits, walnuts contain higher levels of omega-3.

Vegetables have been the source of much sadness around the dinner table with young kids. They are loaded with vitamins and minerals that not only protect our brain but increase our brain function. Broccoli is a particularly good source of antioxidants and vitamin K, which are important to protect our brain.

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.

Foods to avoid Alcohol is a neurotoxin, meaning it kills brain cells. There have been studies linking red wine to benefiting heart health. I have not seen a reputable study showing that alcohol improves cell growth.

Resveratrol is the ingredient in red wine and can be found in OTC supplements.

Trans Fats have been linked to many health problems including increased cholesterol, heart disease and other cardiovascular problems.

They are found in vegetable shortening, fried foods, frozen foods and junk food. Trans fats have also been linked to other mental issues like ADHD, autism and dyslexia.

Refined Foods such as white flour, white rice and processed foods.

These cause wide fluctuations in blood sugar. Glucose fuels our brain and it is important to have a steady supply through the day. Refined foods cause imbalances in the supply and cause irritability, fatigue and lack of focus.

Sugary drinks like soft drinks and fruit juice can contain up to 10 tsp of sugar. Studies have shown that people who consumed more than two sugary drinks a day of any type, or more than three per week of soda alone, were almost three times as likely to develop stroke and dementia when compared to those who did not. Researchers also found that higher intake of diet soda—at least one per day—was associated with smaller brain volume.

Food matters. If we can add more foods from the good list and decrease some from the bad list, we will support our brain so that it can function optimally for longer.

St. George Health & Wellness Magazine | January/February 2018 55

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Vaginal Health

sghw | M I Nknow D & B O D Yyou’ve got ‘til it’s gone You don’t what

By Dr. Greg Taylor sghw | F A M I LY The popular phrase “you don’t know what you’ve got ‘til it’s gone”

definitely|applies sghw C U to L TourUbodies.

R E I didn’t realize how nice it was to have

all five digits on my left hand work pain free until I seriously injured two of them last year. Fifteen months later they are almost completely | WELLNESS healed, and I appreciate their pain-free function more than ever! Each part of our body fulfills important functions. Vaginal health is one of those areas that may not be appreciated until it is lost.

referred to as UTI’s. Urinary incontinence (urine leakage) is also common.

About the Author Dr. Taylor is a board-certified

What are options for treating atrophic diplomat of the American Board of Urology, and a member of the vaginitis?

American Urologic Association.

Mona Lisa Touch laser is now He received a resident research available for treatment of atrophic award in 2006 for work done vaginitis. It is a vaginal laser treatment regarding testosterone deficiency and replacement in older male.

What causes poor vaginal health? that involves little or no pain, just a He has published articles in the Vaginal health can become compromised in a variety of ways. few minutes of treatment, with no side Journal of Urology and other Most commonly, menopause is the culprit. The effects. There are peer-reviewed journals. He average age of menopause is 51 years old. In the three treatments enjoys spending time with his family in the beautiful outdoors United States today, the average female will live separated six of Southern Utah. to 81 years of age. That equates to 30 years of weeks apart, declining vaginal health! During menopause, followed by a touch up treatment each year. the ovaries fail to produce estrogen. This lack Alternatively, in appropriate patients, estrogen of estrogen causes thinning of the vaginal replacement can be used to treat atrophic vaginitis. tissues, dryness, itching, burning, and painful Oral estrogen replacement may not clear atrophic intercourse. vaginitis symptoms in up to 25% of patients.

Other women start with these symptoms In these patients, administrations of vaginal before the normal age of menopause. Certain estrogen may be needed. Vaginal estrogen can figure 1 types of breast, ovarian, and be delivered via creams, pessaries, uterine cancers have receptors that or estrogen-releasing vaginal ring. are sensitive to female hormones.

In patients that are not candidates Therefore, part of their growth for hormone replacement or who depends on the activity of female dislike vaginal manipulation, Mona hormones on the cells. Individuals Lisa Touch laser is a better option. with these cancers may have What are the results with Mona Lisa to take medications that either Touch laser therapy? lower the production of estrogen figure 2 The Mona Lisa Touch laser or block the estrogen from attaching to the cell receptor. This prevents the cell from performing stimulates the vaginal production of collagen and other cellular its usual hormone-related function. Examples of these medications products. Analysis of vaginal tissue before and after treatment shows are tamoxifen, Arimidex, Femara, and Aromasin. When vaginal cells definitive cellular improvement (see figure 1).

These changes restore the function of the vaginal cell, with do not function appropriately, the result is similar to menopausal significant improvement in vaginal burning, itching, dryness, painful symptoms. intercourse (dysparenuria), and laxity. Urinary symptoms improve Finally, some women have poorly-functioning ovaries or require significantly, such as painful urination, urgency, leakage related to ovarian removal for a variety of reasons. They may start to have declining vaginal health after the hormone-producing organs are urgency, and leakage due to straining or exercise (see figure 2).

We have treated over two hundred women with this new technology, surgically removed. and have seen a 96% success rate with this treatment. It has restored What problems are seen with poor vaginal health? these women back to their normal good vaginal health. Incontinence, Vaginal dryness, itching, burning, and painful intercourse are urgency, and urinary infections have all improved, and as the vagina symptoms of atrophic vaginitis. Additionally, vaginal thinning thickens, sexual response and pleasure improves for both partners. and laxity (looseness) are seen. With atrophic vaginitis, the usually There are thousands of women who are suffering with vaginal metabolically-active fibroblasts become dormant fibrocytes. These atrophy who could be helped with Mona Lisa Touch. inactive fibrocytes stop producing hyaluronic acid, collagen, and other For more information go to: molecules which normally contribute to vaginal cell health. This leads www.stgurology.com or call 435-688-2104. to dry, fragile vaginal tissue that is more prone to infection. Often women with poor vaginal health have bladder infections, commonly

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Cheers to the New Year with

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Red in the Face?

Rosacea You May Have

By Dr. Benjamin Carter, MD

About the Author

Dr. Benjamin Carter was Recently I had a 40-year-old patient come in complaining that her raised in St. George and face is always red. She noted that her dad had a similar appearance. attended Dixie College and the She had not noted any pimples or pus bumps on her face. She was just University of Utah (Spanish red. She reported it was worse with exercise, hot and cold weather, and major) prior to moving to Milwaukee, Wisconsin for with certain types of food. She occasionally had burning and tingling medical school. He attended the which accompanied the increased redness. She was diagnosed with Medical College of Wisconsin erythematotelangiectatic rosacea.

(2002-2006) where he was Rosacea is a relatively common skin disorder affecting adults. It recognized for his academic occurs principally in women between the ages of 30 and 50 but can excellence with his election to the Alpha Omega Alpha Honor affect men as well. It presents with persistent redness of the face, Society in 2005. He completed specifically the cheeks and nose, and occasionally the forehead. Rosacea dermatology residency training has at least four clinical subtypes. These include papulopustular, at the Medical College of erythematotelangiectatic, phymatous (glandular) and ocular rosacea.

Wisconsin (2007-2010). Dr. Papulopustular rosacea – this subtype is often referred to as “adult Carter practices general medical and surgical dermatology. He acne.” It presents with red bumps and pus bumps (whiteheads) on the enjoys evaluating and treating affected skin. There can also be substantial background redness of the children and adults for all central face. A history of flushing or blushing is common in patients manner of skin conditions. with papulopustular rosacea. There can be underlying swelling of the Whether it is warts, rashes or skin causing a more “full” appearance to the affected skin. Burning or skin cancer Dr. Carter will work hard to provide you stinging of the skin is less common in this subtype. with personalized up to date Erythematotelangiectatic rosacea – this subtype is likely associated dermatologic care. He currently with genetic tendencies toward flushing or blushing reactions. These resides in Santa Clara, Utah reactions can occur to numerous and varied stimuli such as cold and is married to Janae. They and heat, spicy food, hot drinks, alcohol consumption, emotional have five children. Ben enjoys spending time with his family stress, exercise and exposure to hot water. This subtype of rosacea is at home and in the outdoors. frequently accompanied by a burning or stinging sensation which is most notable during the flushing response of full facial redness. Skin changes can occur over time and include prominently visible blood vessels (telangiectasia), scaling and roughness.

Phymatous rosacea – also known as glandular rosacea is characterized by swelling and edema of the skin and a more coarse texture of the skin. There are red bumps and white heads present as well but these are typically larger, more red and deeper in the skin. The central face is most commonly affected with the chin more common in women and the nose more common in men. Over time, the sustained inflammation which causes the red bumps and white heads can cause permanent enlargement of oil glands and underlying tissues to create a bulbous, round and swollen appearance to the nose or cheeks.

Ocular rosacea – this subtype can be found in isolation affecting only the eyes or can occur in combination with any of the other subtypes of rosacea. It is characterized by keratitis, iritis and episcleritis. This means that specific parts of the eye become inflamed and as a result itching, burning, stinging or painful gritty sensations can occur. Light sensitivity and a “something is stuck in my eye” feeling can also be present. Ocular rosacea occurs equally in men and women. It is important to bring up any eye concerns you may have if you are discussing the possibility of having rosacea with your dermatologist as eye finding can affect treatment options.

The cause of rosacea remains unknown but research has demonstrated elevations in the levels of specific markers associated with inflammation. Most treatments applied topically or taken by mouth are designed to disrupt these abnormal elevations and reduce inflammation. There are numerous topical treatments for rosacea. Oral doxycycline may also be used for more severe cases and for ocular involvement. New creams have been developed to apply for redness and laser treatments can also help reduce or completely eliminate underlying redness and visible blood vessels.

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By Jared DuPree, PhD

About the Author Dr. Jared DuPree is the founder and executive editor of St. George Health & Wellness magazine and the Southern Utah Health & Wellness Directory. He is also the founder and president of the Centers for Couples & Families and WholeFIT. He currently is an Associate Professor for Dixie State University and resides in St. George with his wife and four kids - the highlight of his life.

Hope is an interesting word. Hebrew translation suggests that the word means “to wait.” Greek translation indicates an “expectation of something that is certain.”

The Latin verb for hope is “spero” which is similar to some of the romantic language translations like Spanish, “esperanza” or “esperar.” In Spanish, you can use “esperar” to mean “wait” or “hope”. So, if I hope for a good year, I “wait” for a good year, I “expect it to be certain” that it will be a good year. I always thought “hope” was a little less firm, solid. The original meaning suggests otherwise. If I hope for something, I wait for something and I expect that something to happen. Another way to think about it is that “hope” suggests that whatever is expected hasn’t occurred yet, but it will. We just have to wait.

There are many songs, poems, scriptures, quotes and sayings about hope. I would like to list a few with this enhanced meaning that suggests hope=wait, or hope=expect something to happen with certainty: “ You may say I’m a dreamer, but I’m not the only one. I hope someday you’ll join us.

And the world will be as one.” ( John Lennon) “Hope is the thing with feathers, That perches in the soul, And sings the tune without the words, And never stops at all.” (Emily Dickenson).

“Hope, Smiles from the threshold of the year to come, Whispering ‘it will be happier’...” (Alfred Lord Tennyson) “There is a saying in Tibetan, ‘Tragedy should be utilized as a source of strength.’

No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.” (Dalai Lama XIV) “A baby is God’s opinion that the world should go on.” (Carl Sandburg) “We must accept finite disappointment, but never lose infinite hope.” Martin Luther King Jr. “Oft hope is born when all is forlorn.” ( J.R.R. Tolkien, The Return of the King) I hope for good things in 2018. Despite all that is going on, I hope for peace, goodness, love, sacrifice, humility, courage, invention, inspiration, and perseverance.

I have also been thinking about my children because I have hope that they will be great, that the best is yet to come and that they will become better than me. In other words, it’s a certainty in my mind that these things will come to pass, despite all the other stuff out there—I’m just waiting and enjoying the journey! I hope you will too!

Happy New Year!

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St. George Health & Wellness Magazine | January/February 2018 61

ADVERTORIAL

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How compounded sinus therapy can help you get and stay well Compounded medications can offer great benefits to patients. Unlike mass-produced medications, your compounded prescription is tailored exactly to your needs, and can target your precise symptoms. Acute and chronic sinus infections can include facial pain and pressure, nasal discharge, nasal congestion, loss of smell, and coughing. While some sinus infections are acute and may last for a few days, chronic sinusitis can last for weeks and generally occurs more than once a year for most patients.

Common Causes For Sinusitis: Acute (short term) sinusitis, commonly experienced once a year • Common cold • Seasonal allergies; allergic rhinitis • Food allergies • Bacteria or viruses spread from one person to another • Fungal exposure • Dry nasal/sinus passages (due to environment, medications or nutrition) Chronic (long term) sinusitis, commonly experienced multiple times throughout the year • Structural abnormalities, i.e. deviated septum • Immune/auto-immune deficiencies • Cigar/cigarette smoke environment • Nasal/sinus polyps • Dry nasal/sinus passages (due to environment, medications or nutrition)

WINTER IS THE DRIEST SEASON Most of us think that summertime is the driest season because of high temps and longer days. While we do not see an increase in precipitation in the winter like other climates, temperatures are much lower in the winter months. We tend to decrease our outdoor activity, and stay indoors longer because the days are shorter. This usually causes us to drink less water, depriving the body of optimum hydration. Additionally, heating your homes and offices can dry out the air and sinuses considerably. This can result in susceptibility to sinus infections and other upper respiratory conditions.

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WHY COMPOUNDING? Many over-the-counter medications for sinus and allergy may contain ingredients that contribute to further dryness. Compounding can eliminate the drying ingredients and incorporate soothing ingredients. Fusion Specialty Pharmacy can customize sinus therapies to include antihistamines, antibiotics, anti-inflammatories, steroids, and anti-fungal medicines.

NASAL THERAPY Fusion Specialty Pharmacy provides the latest in nasal therapy, whereby each administration can send medication directly in to the hard to reach upper sinus cavities, treating the infection directly at the site.

Nasal therapy is widely used for seasonal allergies and sinus congestion.

IRRIGATION THERAPY Medicated and nonmedicated irrigation treatments are commonly recommended to flush the nasal cavities. For non-medicated therapy we recommend a saline flush found in Fusion Specialty Pharmacy’s ChitoRhino™ Nasal and Sinus Rinse.

ChinoRhino™ is a soothing, pH-balanced rinse infused with chitosan. Chitosan is linked to glucosamine and has been clinically proven to be antibacterial, anti-fungal, and have anti-inflammatory properties. When used properly, this rinse can help reduce sinus symptoms caused by allergies, pollution or chronic dry sinuses. Compounded medicated

saline rinses are available for those with chronic rhinitis and sinusitis.

ATOMIZED/NEBULIZER THERAPY NasoNeb® Nebulizer can deliver multiple medications to the nasal and paranasal sinus cavities with a 1-2 minute treatment.

This type of therapy differs from a saline therapy. The NasoNeb Nebulizer actively delivers a large-particle aerosol into the nasal and paranasal sinus cavities using a positive pressure airstream. NasoNeb® treatments are perfect for post-operative patients and others with crusting and infection, recurrent nasal polyps, patients who have failed or don’t tolerate other therapy, chronic sinusitis or rhinitis and patients with smell disorders.

Contact our clinic by phone (435) 703-9680 or email us at rx@rx-fusion.com. Our pharmacists are available for questions and guidance. We can also speak with your provider to approve your prescription.

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So Your Nose is Running…

About the Physician

Some key facts about identifying and treating allergies

By Mark Stevens, MD

I frequently see patients who are really frustrated because their rhinitis isn’t any better on over-the-counter allergy medications and they want ‘the good stuff ’. If one of your New Year’s resolutions includes conquering allergy symptoms, here are three facts that can help get you pointed in the right direction.

Fact 1: The best medicines are actually available over the counter Since July 2013, three different nasal steroid sprays—Nasocort (triamcinolone), Rhinocort (budesonide), and Flonase (fluticasone)—have become available over the counter (OTC).

These OTC versions are the same medication in the same dose that you get when you fill a prescription. It still might be less expensive to get a prescription, depending on how your insurance covers these medications, but the OTC versions are just as good.

Mark Stevens, MD, is an allergist practicing at Intermountain Red Rock Allergy Clinic. A Houston, Texas native, Dr. Stevens earned his bachelor’s degree from the University of Utah and a medical degree from The Ohio State University School of Medicine in Columbus, Ohio.

He has a special interest in asthma, food and drug allergy, immunodeficiencies, and eosinophilic disorders. In his spare time, Dr. Stevens enjoys spending time with his family, skiing, hiking, and bicycling. You can schedule an appointment with Dr. Stevens by calling (435) 688-6288.

Fact 2: Not all that sneezes are allergies I often hear patients say, “I’ve tried several nose sprays and every anti-histamine and nothing has worked. I need allergy shots.” Allergy describes a hypersensitivity reaction.

In other words, your body mounts a vigorous immune defense against something that is not harmful. This reaction is what we are trying to treat with allergy medications.

Unfortunately, there are lots of reasons your nose may run or be congested that have nothing to do with allergies. If that is the case, allergy meds are generally not as useful; some are completely useless.

So, how do we know if your issues are due to allergies? Your story means a lot to an allergist. It’s why we ask some of the following questions when you tell us you have allergies: 1) W hat are your symptoms? Congestion, runny nose, and post-nasal drip are common allergic symptoms, but they are also common non-allergic symptoms. Itching is uncommon to non-allergic causes.

2) W hen did you start having symptoms? Most people develop allergies as children and have been dealing with them most of their lives. It’s not impossible to develop allergic symptoms as an adult, just less likely.

3) W hen are your symptoms? Most people with allergies have a season.

Common allergens are plant pollens, and plants generally pollenate at specific times of the year.

4) W hat makes them better? Many folks think these medications aren’t doing anything… until they stop taking them. If they stop their meds for a week, they will tell me one of two stories: 1) “I didn’t think Claritin was doing anything, but this past week has been extra miserable.” Not surprisingly these people are almost always allergic. 2) “Nothing has changed at all since I stopped my medications.” Not surprisingly these folks are very often not allergic.

5) W hat makes your symptoms worse? What may seem like an allergy may be a sensitivity to irritants such as perfumes, dust, smoke, mold, or spicy food. If these are the main triggers of your symptoms, rather than a season, I start to think hard about whether or not you are allergic.

Fact 3: Not being allergic isn’t the end of the world I say this as a joke, because patients often seem disappointed when I tell them they aren’t allergic. Rest assured, we can still figure out how to make you feel better!

And if you are allergic, fortunately, we can work on that, too!

St. George Health & Wellness Magazine | January/February 2018 63

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We all deal with pain at some point in our lives. Whether it’s a stubbed toe, a broken bone, or a headache. Pains come, and they go . . . for some folks. For others, pain is a constant, chronic companion.

Chronic pain has been linked to depression, anxiety, insomnia, and even suicide. It compounds the stresses that already exist in our lives, affecting our jobs, relationships, and overall quality of life.

It’s no wonder that pain opioids are so often abused—people are looking for a way out of the constant pain that permeates their existence. The problem is, the body builds up a tolerance to the drugs, and soon you are having to ingest more and more to get the same relief.

Then, there are the vast side effects and havoc these drugs wreak on the body, and the mind. Not to mention the risk of addiction. It’s a downward spiral.

Living on prescription pain opioids is not the solution. But neither is living with chronic pain. For many, the answer has been Calmare Pain Therapy Treatment.

Calmare works with your brain’s pain signals in a similar way as opioids, but Calmare uses a biophysical rather than a biochemical approach, avoiding the adverse side effects and addictive properties linked to narcotic painkillers.

A “no-pain” message is transmitted to the nerve via disposable surface electrodes applied to the skin in the region of the pain. The perception of pain is canceled when the no-pain message replaces that of pain, by using the same pathway through the surface electrodes in a non-invasive way.

Regardless of the pain intensity, it can be completely removed for immediate relief.

The protocol for Calmare is 15 treatments over a 3-week period.

Though some patients have found relief in fewer sessions, we have found that this number of treatments has proven to keep the pain away for the longest possible time frame.

Patients have an average duration of pain relief of one to three months

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1377 E. 3900 S. Ste. 201 the Physician Salt Lake City, UTAbout 84124

is a Dr. Chalmers Dr. Ward Dr.Wagner Wagner

Chiropractic and CopyrightPhysician © Epic Marketing 2011 has been practicing for eighteen years in St. George, UT. He is Board Certified as an Independent Examiner and Impairment Rating Physician.

He has seen many people’s lives ruined as a result of injury and the side effects of drugs therefore, his primary focus is healing conditions naturally.

If you would like further information regarding spinal decompression or laser therapy, go to painreliefcentersofutah. com or call Dr. Wagner at 435-673‑1443.

following treatment, with some patients reporting pain relief up to a year. And for patients suffering from nerve pain, where tissue damage has been stabilized, the symptoms completely resolve, for good.

Most people with chronic pain have either used or heard of, a TENS (transcutaneous electric nerve stimulator) unit, and wonder if Calmare works in the same manner.

Though both have the same goal of pain elimination or reduction, Calmare’s approach and end result is very different. A TENS unit will “mask” the pain, as long as it’s on. Once removed, the pain returns.

Calmare doesn’t just mask the pain message, it actually delivers a “no-pain” signal to the brain, thereby canceling out the pain message altogether, long after the electrodes are removed.

Here are some testimonials from those who have experienced, firsthand, what Calmare Pain Therapy Treatment can do: After I tore my rotator cuff, I couldn’t sleep at night or roll over. I was told about Calmare for pain relief— and I was skeptical. But after two treatments of about ten minutes each, the pain was mostly gone. I’m able to sleep at night, and resume most of my activities.

I’ve had back problems for almost ten years, and tried various means to rid me of my pain, but finally ended up with back surgery. The surgery didn’t help, and I was getting pretty down about it until I heard about Calmare. I have felt a world of difference. My symptoms have diminished, and I feel like if I hadn’t have found this avenue, I don’t know what I would do.

I’ve had neuropathy for the past three years, in my feet. I’ve tried all kinds of things —I can’t take the drugs because they make me too lethargic. After 4-5 treatments with Calmare, my feet don’t hurt anymore. I haven’t felt my feet for years—and it’s amazing!

Patients have found relief with Calmare for a wide variety of conditions and symptoms, including chronic back and neck pain, neuropathy, sciatica, chemotherapy-induced nerve pain, phantom limb syndrome, neuralgia, carpal tunnel syndrome, complex regional pain syndrome, and reflex sympathetic dystrophy, to name a few.

If you think you might be a good candidate for Calmare Pain Therapy Treatment, give us a call at (435)673-1443 and let us do a free trial treatment so you can experience the difference of Calmare.

St. George Health & Wellness Magazine | January/February 2018 67

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WELLNESS

By Darren Marchant, PT, MSPT

You wobble slightly stepping off a curb, and suddenly—down you go. It happens fast, and leaves you to wonder what happened to that great sense of balance you used to have. Balance doesn’t stay steady throughout life. Like muscles and bones, steadiness can deteriorate, if not maintained. And balance training just isn’t part of most workouts.

Balance is often something people don’t think about. That is, until a slip, trip or fall happens. Maintaining balance is easy for most younger people, but as we age our bodies lose muscle mass (about 1% a year starting after middle age), as well as bone mass. Senses involved with balance also begin to dull as we get older, including vision and senses of touch, pressure, and proprioception (the sense of body placement and how it moves through space).

Certain medications can affect balance as well, and the end result can be serious. Falls in older adults can result in a broken hip, which, in turn, can trigger a downward spiral into dependence and ill health.

Even a fear of falling can keep someone housebound for months, leading to feelings of loneliness and depression.

Skills such as timing and coordination that are involved in balance are learned, practiced, and honed. The more we sit, the more those skills erode. The old adage: “Use it or lose it” certainly applies to our balance.

But balance can be shored up, even in very old age.

A 2007 study in the journal Osteoporosis International looked at the effect of a yearlong balance training program in women with osteoporosis. By the end of the study, the women’s functional and static balance improved, as did mobility. Falling frequency also declined.

Another study in the International Journal of Rehabilitation Research in 2010 found that elderly people enrolled in an eight-week balance or weight training program were less likely to slip and were more likely to recover if they did slip.

Balance training starts with stretching and strengthening all the muscles in the body. Proficiency in activities of daily living as they relate to balance—walking down the stairs, getting in and out of the bathtub—is really about maintaining good muscle movement and strength. This can be done with an overall weight training program.

For those who haven’t been to the gym in a while—or ever—that 68 www.saintgeorgewellness.com

A w ay

About the Author Darren is the founder and CEO of Fit Physical Therapy.

He attended Southern Utah University where he earned a BA in Psychology. He attended Des Moines University where he earned a Masters Degree In Physical Therapy. Darren specializes in orthopedic physical therapy and earned his board certification as an Orthopedic Specialist. He is a member of the American Physical Therapy Association, and serves on the Board of Advisors for the Dixie State Physical Therapist Assistant program. He also serves as a clinical instructor for several physical therapy schools.

training should start with the basics and get progressively more difficult so that the muscles are always challenged.

When it comes to balance-specific training, your ultimate goal is to be able to maintain your balance in tricky situations.

In physical therapy, when we have a patient with poor balance skills, we will start off with safe floor exercises, then progress to standing on two feet, then on one leg. As a patient progresses the exercises also progress, thus always providing the challenging effect that must be present for balance to improve. Balance training almost always involves targeting core muscles—the ones surrounding the trunk and the back, as well as our powerful and important leg and hip muscles.

People who want to advance their balance training can invest in equipment such as balance pads, therapy balls and discs. These objects are wobbly when standing or sitting upon, and can be used without any other equipment, or with light weights or other gear for even more demanding workouts. Just doing a simple squat on a soft cushion offers great balance training.

Even cardio workouts should involve some instability. Elliptical trainers, stationary bikes and other cardio machines may raise the heart rate sufficiently, but they always offer an even, steady surface, and that does little for preserving or improving balance. Taking a class, playing a sport, or walking, running or cycling outside on a variety of surfaces force the body to travel in more planes of movement and are more challenging to our balance systems and thus much more effective at improving balance.

Pilates and yoga can help develop balance as well. These methods of exercise are particularly good at improving balance, because they help improve body awareness, and improve flexibility and strength.

For individuals in which falls are a concern, such as those who have had previous falls, have a fear of falling, or are at a risk for falling, a supervised balance program designed by a physical therapist trained in balance and vestibular therapy is appropriate. Such a program is covered by insurance, and can be a very effective way to improve balance, prevent falls, and increase functional independence.

St. George Health & Wellness Magazine | January/February 2018 69

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H E A LT H

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FINANCIAL

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MIND & BODY

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F A M I LY

5 Principles of Healthy

WEIGHT LOSS

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It happens to all of us. The summer ends, and we become less active. Then the holidays arrive, and we overindulge in that gift bag | W E L Lsuperfruit.

N E S S By the time January hits, the scale of chocolate-covered is showing some bad numbers, so we all resolve to hit the gym (and Costco subtly fills the isles with exercise equipment). As spring arrives, the weight is still with us, as we vow to get swimsuit ready by summer.

Last week a woman asked me, “There are so many diets – HCG, Nutrisystem, Paleo, and Mediterranean…which do you recommend?”

As a physician and surgeon I frequently have this discussion with my patients. Research has shown that with simple stair climbing, the forces experienced across the knee joint can be as high as 7 times your body weight. Even 10 lbs of extra weight can lead to 70 pounds of stress!

This eventually takes its toll, and it wears out the protective cartilage in the joints, leading to arthritis. Excess weight also raises blood sugars, raises cholesterol and increases your risk of diseases, and can lead to complications and death. Here is what I have learned as key principles to losing weight and being healthier: Five principles of healthy weight loss: 1. Simple math: calories in need to be less than calories burned.

Learn to count calories and energy expended.

2. Exercise! Do it daily (or 6 times a week).

3. Use technology devices and apps to keep you on track.

4. Reduce portions, and limit snacks.

5. Most importantly – make it a lifestyle change!

If you want to lose weight, you have to burn more calories than you take into your body. Plain and simple, right? This involves a combination of eating fewer calories or using more through movement. Well, how do I know these numbers, you ask? This is where some effort is required.

You need to look at each food you eat and add up the calories. Looking at the label, you learn which foods are high calorie and which are low.

For example, a cup of carrots is 40 calories, while an ounce of cheese can be 120 calories. This takes some time, but it teaches you what foods have in them and you begin to learn what amounts you can consume each day. (Unfortunately for me, chocolate covered superfruit is not a low calorie food!) Add this up through the day and total it.

Counting calories burned is a little more complex. Usually you allow yourself a set amount to cover your baseline metabolism: for example an average male burns 1800 calories and female 1500 calories per day, just by living and breathing. You will want to figure out your own personal calorie burn by finding a calorie calculator on the internet and personalize it for yourself. Exercise will increase the calories burned, depending on the amount and intensity. A lot of current exercise equipment will calculate calories for you. If you don’t have access to this, it is worthwhile to invest in a device that calculates this based on heart rate.

There are various tech items available to help with this. Heart rate monitors and smartwatches are really improving lately. There are many brands available such as Garmin, Polar, Fitbit, Nike, Timex, and many more. They actually measure your heart rate and account for your

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height, weight, and age to determine an accurate calorie output. I use this every time I workout. It also helps me gauge my effort as I watch my heart rate go up and down. Apps can help track your successes or point out your shortcomings.

Some I am familiar with are My Fitness Pal, which will allow you to enter calories from food and exercise and does the math for you. For example, you may have a About the Author Dr. Prince is a board-certified baseline of 1800 calories; you exercise and orthopedic surgeon. He trained burn 200 calories – this is added to your at university of Nebraska and base. Then food calories are subtracted did a hip and knee fellowship at the University of Utah. from the total. If you ate 1500 calories the He loves the outdoors and is math would show: 1800+ 200-1500= 500. an avid cyclist who is trying It helps you set a goal, and will tell you to avoid becoming as old and how much of a calorie deficit you need to “round” as his kids accuse him of being. lose a set amount of weight.

Strava is an app that will follow you along as you walk, run, or cycle. It tells you information such as how far and how fast you went, and keeps track of where you went. Then the next time you do the same segment, it compares your times so you can see your progress. It also estimates calories and automatically communicates with the My Fitness Pal app. This makes it even easier to do the math.

So, again – simply burn more than you eat! Easier said then done, right? Well here are a few tips that might help you out: • Reduce your portion (at home) by filling your plate as usual and then put 20% back.

• Eat slowly, allowing your body to take food in at a slower pace.

• Leave the table a little early so you don’t pick at the extra food.

• Hydrate – it fills that stomach with a zero-calorie substance.

• Exercise every day, preferably in the morning. It sets your metabolism a little higher and helps burn more calories, plus you will feel better.

• No one gains weight on vegetables – eat a lot of them!

• Eat the low calorie foods on your plate first, then if you don’t finish it all, you’ve left the high calorie foods on your plate.

Finally, when you lose the weight, you absolutely have to adopt new habits as a lifestyle in order to keep the weight off. You cannot go back to your previous habits and expect to keep the weight off – this is why people who have lost weight gain it all back, plus some. Making this lifestyle change is worth it! Once you’ve lost the weight, you are going to look better, feel better, be healthier, and have less joint pain. You won’t want to go back! An added benefit is that you may not have to come in to my office and discuss joint pain issues! (…whoah! Wait a minute! What am I saying? Oh well, there are a lot of other reasons for joint pain too…I guess my business can survive.)

St. George Health & Wellness Magazine | January/February 2018 71

g n i t i r W to

Part III

By Brigit Atkin

e t a e Cr

It’s a new year! Have you made that list of New Year’s resolutions yet? In this third and final part of my journaling series, I want to share with you some effective writing tools I’ve acquired over the years. These tools will help transform your written wants into reality.

Whether you realize it or not, you are either living with intention or you are merely being reactive. When you are reactive, you are a slave to your emotions. However, when you are a conscious creator, you are taking charge—you are taking responsibility for your life.

Here are some key tips for successful creating: • Reflect. Before you design your new year, pause to contemplate the one that just ended. What were your highs and successes?

Take a moment to record how great they felt. Then, examine briefly your lows, your pains. What did they teach you about yourself? There is always something valuable to be gleaned from difficult circumstances, so jot down those things so you can take those valuable lessons going forward.

• Select a mantra. Choose a word or phrase that will highlight the year to come. If, for example, you suffered poor health last year, you might list the words STRENGTH, WHOLENESS, or maybe VITALITY. Your mantra will have the power to change your course, so choose the word or phrase thoughtfully.

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• Write in the present tense. Always write as if what you desire in the future already exists in the present. This tells the subconscious mind that what you want is real, which then plants the seed of change. Instead of writing, “I want to lose 10 pounds,” put down, “It feels great being 10 pounds lighter!”

• Journal in specific detail. Just as a house plan requires detailed instructions, so does your successful life. If it’s a better job you want, describe that job in as much detail as possible. This will help your mind construct the realization of your design.

• Remember that you create with God. We often don’t understand our potential, but God does. You weren’t meant to navigate this world alone, so when you map out this new year remember that He is your guide as you learn and grow.

• Trust and surrender. Once a desire has been stated, give it some time and don’t panic if things don’t happen immediately. “A watched pot never boils.”

• Or something better. My friend and mentor Carolyn Cooper taught me this. At the bottom of every situation you create, you should write “or something better” at the end. No matter how big we dream, we always manage to limit ourselves. All things are possible, so make sure you include this phrase in your writing.

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MIND & B

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sghw | C U LT U R E About the Author Brigit Atkin – Brigit of Brightworks uses alternative WtoEhelpL L N healing methods improve the lives of others facing challenges and difficulties. She is certified in SimplyHealedTM method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com

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• Practice the magical art of gratitude. Be grateful, no matter what shows up. This life is your journey, and you should be learning something every day. Sincere gratitude for even the smallest of manifestations has an uncanny way of clearing the way for bigger and more magnificent things.

• Whatever you put out there comes back. This is the universal Law of Vibration in action. Make sure your thoughts, words, and actions are on the high vibrational level you want to match.

• Envision what you want in your mind. Seeing it play out on the stage of your mind, while experiencing the happy emotion that accompanies it will help cement your goals into every cell of your being.

If you are not actively creating your life, you are merely reacting to what life hands you. This puts you in defense mode, where your desires find it hard to break through and become realized. When you write to create you are using one of the tools God gave you to be both proactive about your life and to respond with spiritual maturity to anything that comes your way. Writing is healing. Writing is recording the highlights, defeats, and lessons of your life. It is a way to de-stress, to calm, to clear a cluttered mind. And, it is a powerful means to bring about a happy, successful, healthy, and prosperous life.

St. George Health & Wellness Magazine | January/February 2018 73

Happy New Hear

By Sound of Life Foundation It is the start of another year; a time to eradicate unwanted habits and establish new goals. One aspiration may be to have better gym attendance. Another goal may be spending more time with family.

At the Sound of Life Foundation our goal is to improve the lives of more people than we did last year, through the gift of hearing.

Approximately 37.5 million American adults aged 18 and older report some trouble hearing. Fewer than 30% of adults aged 70 and older with hearing loss who could benefit from hearing aids have ever used them. Even fewer adults aged 20 to 69 who could benefit from wearing hearing aids have ever used them.

Some effects of hearing loss may be depression, frustration, social isolation and loneliness. Studies show that hearing loss, if left untreated, can lead to an increased risk of developing dementia. We often hear, “Hearing aids are so expensive! I can think of better things to do with my money.” What about your quality of life? Can you put a price tag on being able to enjoy time with your friends and family without being worried about not understanding what they are saying? Our hearing is something many of us take for granted.

Hearing is a gift, and it is important! We encourage everyone to go in for a hearing evaluation this year and see if you have treatable hearing loss.

Many individuals, in our local and surrounding communities, have been diagnosed with treatable hearing loss, but due to fixed incomes or financial difficulties they find themselves at a loss of what to do. For those who are truly struggling financially, there is hope! The Sound of Life Foundation provides hearing devices to those who qualify. We are

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pleased to announce that, in 2017, we were able to help over 500 individuals enjoy the sound of life again. This year we are increasing our goal to help 600 people.

It is truly humbling when we receive letters and notes from those who have received hearing aids from the Sound of Life Foundation.

It helps us understand how hearing loss affects friends and family and community. One of our recipients expressed to us her gratitude, “Love my hearing aids! I really appreciate what you have done for our grandmas, grandpas, aunts, uncles and especially my mother.

I thank you very much.” Another beneficiary stated, “I am very thankful for what the Sound of Life Foundation has done for me towards my improved hearing and understanding of those around me. Without their assistance, I wouldn’t have had the ability to afford the hearing aids and the vastly improved lifestyle that goes with the ability to communicate with others around me. This has made a big difference in my life.”

Our mission is to help as may people as we can to hear and enjoy the sounds of life again. How can you help? Donate your used hearing aids, donate your time to our efforts and donate financially.

We can only reach our goal and improve the quality of life of those in need with help from community members like you. Help others have a Happy New Hear!

SoundofLifeFoundation.org.

435-574-4744

Does Your Loved One Really Need NeuroTechnology™ Treatment?

By Dr. Keith N. Darrow, Ph.D. CCC-A

IMPORTANCE OF EARLY TREATMENT Age-Related Hearing Loss is a silent disorder that occurs gradually and slowly overtime – without most people really noticing, or accepting, that it is happening to them. The most important factor for successful treatment outcomes of all medical conditions is: ‘Catch It Early, and Treat it Early!’. The consequences of untreated hearing loss are real and can be devastating to the patient and to the family. By addressing any hearing impairment issues early, we can help to alleviate social isolation issues, depression, and the impact on cognitive function. An individual’s hearing has a major impact on their wellbeing as they age.

The medical treatment of hearing loss will help maintain a host of health benefits, including increase in brain function, reducing the increased risk of developing dementia, and overall improved physical and mental health. Unfortunately hearing loss, and it’s symptoms, can be easy to overlook and go without being recognized.

Here is a list of initial symptoms that people will experience in the beginning stages of Age-Related Hearing Loss.

Difficulty Following a Conversation in Background Noise (e.g. in a restaurant) Tinnitus (i.e. ringing in the ears) Decreased Social Interaction with Others Increased Television Volume Development of Depression

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THE IMPACT OF HEARING LOSS ON YOUR BRAIN Age-Related Hearing Loss is a progressive degenerative disorder that impacts much more than just your hearing! With AgeRelated Hearing Loss there is a significant loss of the quantitative number of neurons connecting the ear and the brain, as well as a qualitative reduction in the ability of the remaining nerves to properly simulate the brain (making conversation more difficult to follow and understand). These reductions can have a significant impact on your overall cognitive function. Hearing loss can increase the risk of developing Dementia by 200-500%. The links of hearing loss and this cognitive decline are thought to be the result of multiple factors that include:

Hearing Loss and Cerebral Atrophy (brain shrinkage): The association of a shrinking brain, resulting from the loss of neurons, with Dementia has been long documented. Even people with MCI (Mild Cognitive Impairment) show signs of significant cerebral atrophy. In recent years, scientific studies using advanced brain imaging techniques (including fMRI – Functional Magnetic Resonance Imaging) have demonstrated that hearing impairment is associated with accelerated brain atrophy in both the overall brain, as well as even more advanced reductions in volume associated with the memory, hearing, speech and language portions of the brain.

Hearing Loss and Cognitive Overload: Hearing loss is not a normal part of aging, and neither is the excess strain that is puts on your brain. While hearing loss may be more common as we age, it is critical that hearing loss be treated. With hearing loss, the brain is constantly on ‘overload’ trying to fill in the missing pieces, and follow the conversation. Increased cognitive load is considered a risk factor for developing Dementia. Cognitive load, as measured by pupillometry (which tracks dilation of the eyes), is a measurement of how hard your brain is working to follow a conversation. Recent studies have found that individuals who treat their hearing loss do not work as hard to listen (i.e. have a reduced cognitive load) and have as much as a 20% increase in memory recall when following a conversation.

Hearing Loss and Social Isolation: Withdrawal from social situations is common in individuals with hearing loss. Many studies cite feelings of embarrassment, fear of making mistakes in conversations, and feeling like you are not part of the conversation as the common rational for individuals with hearing impairment to separate themselves from family, friends and community. This retreat from social activity has even been found in individuals with a mild degree of hearing loss. In addition, individuals with hearing loss are less likely to engage in physical activity. Both increased social isolation and reduced physical activity are strong risk factors for the development of Dementia.

As you can see, hearing loss isn’t just about ‘having difficulty hearing others’ – there is so much more that can go wrong, even at an early age. Taking yourself and your loved one to the Audiologist at 50 (or as close to it!) can give you the best head start on identifying and addressing any problems and to help ensure a healthy, active future!

www.ThePlainTruthAboutNeuroTechnology.com Dr. Keith Darrow, PhD, CCC-A NeuroScientist and Clinical Audiologist Director of Audiology Research Intermountain Audiology Hearing Clinics

Expert in Speech and Hearing Bioscience and Technology Nationally Recognized Speaker, Trainer, and Researcher Research Associate at Massachusetts Eye and Ear Infirmary Professor at Worcester State University His publications and research cited over 500 times

Former Clinical Professor at Northeastern University Former Clinical Fellow at Brigham and Women’s Hospital Owner of Hearing and Balance Centers of New England

St. George Health & Wellness Magazine | January/February 2018 77

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The

POWER

of Our Subconscious Mind

The first thing to remember is the dual nature of our mind.

The subconscious mind is constantly amenable to the power of suggestion; furthermore, the subconscious mind has complete control of the functions, conditions and sensations of your body. Trust the subconscious mind to heal you. It knows your body and it knows all of its processes and functions. It knows more than your conscious mind about healing and restoring you to a perfect balance.

– Joseph Murphy, Irish born naturalized American author

By Richard K. Harder, MS Our subconscious mind works for or against us twenty-four hours a day, seven days a week. To use a computer analogy, it is the software of our mind—and we are the programmer.

Our self-talk, thoughts, images, behaviors and habits are the means of programming our subconscious mind—for good or bad. Simply said, if you think you can, you likely will. If you think you can’t, you likely won’t.

The power of our subconscious mind is an underutilized function of life and living. Many would like to change an undesirable circumstance in life, achieve more, realize greater happiness and joy in their relationships, rid themselves of addiction or self-defeating behaviors and excel in their professional or personal goals.

A proven way of doing so is by programming the subconscious mind to work for you with positive and productive outcomes. There is much in the literature about the miraculous power of our subconscious mind.

Here is a personal and practical example of one way that you (the programmer) can direct your subconscious mind to work for you to achieve favorable life outcomes. It is called “positive affirmations.”

Positive affirmations are statements a person says to him or herself to, for example, increase confidence, self-esteem, self image, and to turn negative thinking into positive thoughts. Fundamentally, to change one’s thinking, behavior, and how they view themselves in positive ways.

I will share a personal experience related to a job performance evaluation that I received very early in my professional career. The performance evaluation, in my opinion, was very subjective and indicated that my job performance, namely my work habits, needed improvement.

The evaluation indicated that I needed to improve my attitude, take more initiative, display more confidence, be more open in my communication, and improve in my organizational skills. To say the least, this subjective performance feedback affected my selfconfidence at an early stage of my professional career.

At about the same time, I had been studying the work of Maxwell Maltz, a prominent motivational, self-help and personal development expert. He wrote the bestselling book, Psycho-Cybernetics, a book that defines the mind-body connection as the core in succeeding at attaining personal goals, behavioral change, and influencing one’s mind-set or attitude.

Here are some “CliffsNotes” on how to use positive affirmations (and how I used positive affirmations) to program the subconscious mind in positive ways: Write and visualize positive affirmations. For example: I am a happy cheerful person. I am a dedicated spouse and parent. I am a good provider. I am healthy, capable and talented. I About the Author am confident. I am organized. I am Richard K. Harder is innovative. I am timely. I am wealthy. I an adjunct instructor at am healthy. Notice the emphasis on the Dixie State University two words: I am. in the Schools of Business and Communication and Read and visualize the affirmation senior adjunct instructor prior to going to sleep. As you do this in the College of Business over a short period of time (30 days or and Public Management less), you will effectively begin to change at the University of La how you feel or view yourself (based Verne in California. He holds a master’s degree in on the affirmations that you write) by management from California programming your subconscious mind State University, Los Angeles, to work for you during your sleeping and and degrees in business and waking hours each day. You can literally hospitality management program the way that you act, perform from San Francisco State University and the City and feel in any situation.

College of San Francisco. He Stephen R. Covey said, “If I really is principal of Richard Harder want to improve my situation, I can & Associates—Leadership work on the one thing over which I Development and Consulting have control—myself.” I recommend Services and Lead Smart Training in St. George. internalizing this quote and giving it an His professional mission effort. The benefits can be significant! as a consultant / educator Study and apply positive affirmations. is to assist leaders in their If it works, celebrate. If not, you have effectiveness at managing only spent some time attempting to do individuals, task and teams, while improving quality of something that has resulted in positive life for themselves and their outcomes for many. families.

I wish you immediate and lasting success with the positive affirmation initiative and potential improvements in your quality of life.

St. George Health & Wellness Magazine | January/February 2018 79

The Simple and Smart Way to Shop for a Mortgage

By Brandon Hansen, Cherry Creek Mortgage Secretary of Housing Ben Carson recently made some changes that have left folks wondering what to look for when comparing mortgage lenders. The Department of Housing and Urban Development (HUD) felt it needed to cut back on the reverse loan, and reduced the amount of money per age limit they are lending. At the same time, they reduced the interest rate cap floor, so that rising interest rates will further reduce lending limits. In a nut shell, they lowered their lending limits, and made it so the lending limits will continue to decrease with rising interest rates over time.

This means that now, more than ever, we need to be very conscious of how we choose our mortgage—what lender we choose, and why.

Here are some tips to help you make the right decisions with regard to your mortgage and lender.

First, compare interest rates when shopping for lenders. The interest rate on a reverse mortgage has a dramatic effect on your loan that will determine how much HUD will insure and lend. The lower the rate, the more you get in a loan, and the lower interest carry. In a regular mortgage, if the interest rates are a quarter percent high, you end up paying another $30.00 per month. In a reverse mortgage, if the rate is a quarter percent high, the loan limit is reduced by $30.00 per month over your lifetime. This extrapolates to much less loan at a higher rate.

For example, if you are buying a home with a reverse mortgage at 4.5% than you may have to put down $180,000 to buy a home with a one-time down payment. If the rate is as low as 4.25% then you only have to put down $165,000 to purchase the same home. So, over

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a lifetime of interest carry on a home with a reverse loan, the down payment is much higher. Your loan will not only grow by a higher rate, but it will also cost you a much higher down payment.

The most important factor in a reverse mortgage is to make sure you shop the lowest rate possible—plain and simple. Paying points and fees down to the lowest rate that HUD and investors can offer will always make sense in a reverse loan, especially given the changes that took place last October.

When looking at a conventional mortgage or forward mortgage with FHA or VA, you need to shop rate and fees. For my senior clients, I am not a fan of buying down points like we do in a reverse loan. The break-even in time and years to make up for the buy downs usually doesn’t make sense after a certain age. I like to go in as skinny as possible with fees on a conventional loan. From our end, we like to be under $1295.00 in closing costs, so the break-even on a refinance is not out long, and the down payment on a purchase is not compounded with $5,000 in closing fees—as most banks or lenders will charge.

New lending guidelines make it easy to shop for rates by using annual percentage rate (APR) when comparing banks and lenders on loans. But, you still need to be cautious of how long the closing costs take to break-even on a loan, because you may not live long enough to pay off a long-term mortgage; the payment and fees are more important than trying to shop long-term rates with a buy down of fees.

Finally, does the lender broker the loan, or do they underwrite and fund their own loans; are they local? Many times, servicing gets sold on loans, even if the lender or bank will hold on to much of their own servicing. The bigger picture with regard to servicing is to make sure your local lender will represent you—no matter who the servicer is— and that you have a single point of contact over the life of the loan. If you want to put down large payments, and have your payment adjusted because of principal or paying off the loan in the future, especially with your heirs, dealing with someone local makes a huge difference.

Prepared. For Life.

TM

R

Find out how your business can support local scouts.

For more information contact David Peterson 435-813-2252 | David.Peterson@scouting.org St. George Health & Wellness Magazine | January/February 2018 81

Home Improvement: Is it Worth It?

By Jessica Elgin, Realtor, WCR Network President

The most frequent question I get from clients is which home improvements are worth it, and which aren’t. If you are considering selling your home in the next year, you want to focus on those improvements that help the appearance. If you just moved into a home that needs a little TLC or just needs that “touch” that makes it yours, remember that it is cost of enjoyment versus how much you will get back when you sell it.

According to HGTV, here are the top remodels for best return on investment. I’ve added my favorite upgrades under each category with options under $100 and options for a more expansive budget.

1. Minor bathroom remodel (102% return) Under $100 – Remove dated wall coverings and add fresh paint or subway tiles. Sand and paint existing cabinets and add new hardware Larger Budget – Replace tub with tile surround shower or re-glaze the tub 2. Landscaping (100% return) Under $100 – Trim overgrown shrubs and trees, add flowers for color Larger Budget – Add a walkway or fountain, seal flagstone to give wet look and enhance color 3. Minor Kitchen Remodel (98.5% return) Under $100 – Sand and paint existing cabinets and add new hardware Larger Budget – Tile backsplash. Replace vinyl with inexpensive granite counters. Replace black or white appliances with silver appliances.

4. Exterior Improvements – Vinyl siding, paint, updated front entry (95.5% return) Under $100 – Remove old awning from windows and doors. Paint your front door and replace broken screen doors.

Larger Budget – Add a pergola. Replace old wrought iron railings with real wood supports 5. Attic Bedroom Conversion (93.5% return) Under $100 – Remove dated wall coverings and add a fresh coat of paint Larger Budget – Replace flooring and paint the walls. Add attic insulation.

Add additional HVAC system if needed.

6. Major Bathroom Remodel (93.2% return) Under $100 – Add subway tile to sink area. Replace existing wall mirror with a framed mirror from a second hand store.

Larger Budget – Replace existing sink with a pedestal sink. Replace laminate countertops with inexpensive granite. Replace laminate flooring with wood-like water resistant flooring or tile.

7. Major Kitchen Remodel (91% return) Under $100 – Replace backsplash with white framed tile or tin ceiling tiles.

Replace can lights with drop lights above islands.

Larger Budget – Replace worn out cabinets. Extend backsplash over all counter tops. Replace laminate countertops with inexpensive granite.

8. Deck, Patio or Porch Addition (90.3% return) Under $100 – Add a gate from a second hand store to courtyards Larger Budget – Add a back patio 9. Basement Remodel (90.1% return) Under $100 – Scrape ceilings and repaint Larger Budget – Replace old flooring. Add heating or cooling ducts to older homes.

10. Replacement Windows (89.6% return) Under $100 – Paint the trim around all windows inside and out Larger Budget – Replace windows with low-e glass. Replace small windows with larger windows.

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11. Family Room Addition (83% return) Under $100 – Remove dated wall coverings and add fresh paint to an existing addition Larger Budget – Replace subfloors so existing additions transition smoothly from room to room 12. Bonus Room Updates (72.8% return)

Under $100 – Redecorate for your target market Larger Budget – Add electric outlets and About the Author recessed lighting for office space. Add a Jessica Elgin entered the real mini kitchen. estate market in 2000 as an 13. Living Room Updates – Décor (66% return) investor. After teaching classes Under $100 – Remove dated wall to investors at a title company, coverings and add fresh paint she became a licensed agent Larger Budget – Replace carpeting with and quickly obtained the wood or wood like tile floors. Add larger illusive Double Grand windows when possible.

Centurion Award for selling 14. Bedroom Updates (52% return) over 170 homes in one year.

Under $100 – Swap old light fixtures for a She has been coaching and small chandelier from a second-hand store training agents for several Larger Budget – Stage! Buy new bedding years and has recently started and scale window coverings to your room utilizing her license to sell size. Replace worn out flooring. homes again in the St. George 15. Living Room Updates – Walls and Floors area.

(40% return) Under $100 – Remove dated wall coverings and add fresh paint. Paint trim and caulk any spaces between trim and walls or ceiling.

Larger Budget – Sand and seal existing wood floors or add wood floors if they are concrete. Replace baseboards with taller, flat baseboards.

Hopefully these tips will help you decide which areas and items are worth putting the time and effort into upgrading this year!

JESSICA ELGIN

“WORKING WITH INVESTORS SINCE 2000.”

JESSICA ELGIN REALTOR®

Mobile 918.924.0055 jessicae@erabrokers.com

St. George Health & Wellness Magazine | January/February 2018 83

sghw |

EC OA NO F IN NM C II C ASL

Cashing Out sghw | Without Selling Out sghw |

MIND & BODY F A M I LY

sghw C U L T U R dimensions E The |human of exiting a business sghw | WELLNESS

By Todd Francis Johnson, Northwestern Mutual

Of all the things an entrepreneur thinks about, exiting the business isn’t usually top of the list. Yet, without a formal exit plan, a closely held business risks not only its longevity, but also its bottom line. That’s because a lot can happen along the way that can trigger a need to hand over the business before an owner may be ready to do so.

In fact, recent data shows that while 80 to 90 percent of U.S. businesses are family owned,1 less than a third of these companies succeed into the second generation, and just 10 percent survive into the third.2 Here’s why.

Hope is not a strategy In many cases, family owned and closely held business owners don’t take the necessary steps to assure a smooth leadership transition, either because they don’t clearly identify a successor or because they fail to prepare their company to succeed without them. It’s not surprising.

Years of hard work, sacrifice and deep personal involvement can make it extremely difficult for a founder to hand over authority and responsibility to a new owner. The problem is, without a clear exit plan, a divide can be created that can jeopardize the future of the company or, in the case of an outside buyer, the deal itself.

One way to greatly improve the successful sale of a business is to strengthen it from the foundation up. This means focusing not just on the technical details of the business, but also on its human dimensions— in other words, the people and processes that can help maximize its value.

To help ensure the interests of your key employees are aligned with your business, and to make certain you have the right people supporting your efforts, consider the following questions: • Do any of your key employees have the experience, talent and passion to take the business to the next level? In the best effort to find and develop the next generation of management, business owners will often hire people who make better employees than future owners. But, just because a member of the team has been “second in command” or in the case of a family owned business, is related, doesn’t mean he or she is the best choice to succeed you.

The right person to fill your shoes is very often the type of person you may have avoided hiring in the past: an entrepreneurial leader just like you.

• What have you done to groom a possible successor? Broad and deep preparation, both mental and emotional, is necessary for successful leadership. That’s why it’s important to mentor a possible successor so that he or she learns to share your passion for the business.

• Do you have bench strength among those employees who are not owners? Potential buyers often look beyond the spreadsheets to the quality of the employees behind the numbers. As a result, it pays to have some simple processes and procedures that can help you evaluate the performance of current employees and identify where potential gaps exist in terms of placing future talent.

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• Do you have a plan to reward key employees? There are people you would like to take care of in the transition—certain non-owner employees whose efforts have made the success of your business possible. Care must be taken, however, to ensure this desire doesn’t conflict with the economics of getting the deal done with a buyer.

An incentive-based compensation program that is tied to company performance measures can “sweeten” a transition plan by fairly compensating those employees whose contributions mean the most and by encouraging them to remain after the transition.

The value of experience You’ve spent a lifetime as steward of your business and, justifiably, it is probably one of your proudest achievements. Selling or otherwise transferring that business can be one of the most challenging tasks you face. As a result, it’s not a process you should go through alone.

At a minimum, this means working with legal, accounting and financial professionals who are experienced in the field of succession planning and who understand the human dimensions of that process.The right advisors can help you assess your own strengths and weaknesses in this area, providing guidance to ensure that, when the time comes, you’ll be well positioned to transition your business on your terms—when you want, and how you want.

Family Business Facts. Conway Center for Family Business, 2012. www. familybusinesscenter.com 2 George Stalk and Henry Foley. Avoid the Traps That Can Destroy Family Businesses, Harvard Business Review. January – February 2012.

1

Article prepared by Northwestern Mutual with the cooperation of Todd Francis Johnson. Todd Francis Johnson is a Wealth Management Advisor with Northwestern Mutual, the marketing name for The Northwestern Mutual Life Insurance Company (NM), Milwaukee, Wisconsin, and its subsidiaries. Wealth Management Advisor is an agent of NM based in St George, UT. To contact Todd Francis Johnson, please call (435) 628-8248, e-mail him at todd.johnson@ nm.com or visit his website at toddjohnson-nm.com.

About the Author

Todd Johnson is a Wealth Management Advisor with Northwestern Mutual. He is also the Managing Director for operations in Southern Utah. Todd has been with Northwestern Mutual since 2003; he began after completing his Law Degree at Case Western University.

He is married to Erin Johnson and they are the parents of three beautiful girls. When he is not working, Todd enjoys spending time boating, mountain biking, riding horses, and spending time with his family.

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STORIES From Our Past

A “Tail” of the West

Butch Cassidy and the Stolen Sheepdog

By Don R. Parker Back in 1969, when the movie Butch Cassidy and the Sundance Kid came out, my Dad told me, “You know Butch and my grandfather were cousins, don’t you?” I thought that was exciting, but later found out that it wasn’t actually true.

Our Parker line had already been in America for around 200 years when Maximillian Parker (Butch’s father) emigrated to the US from England in 1856, at the age of 12. Our family left Nauvoo with the main body of the Latter-Day Saints (in Wagons) in 1847. The other Parker clan crossed the plains in handcarts about ten years later. But, I learned that my great grandfather (Charles Parker Sr.) and Robert Leroy Parker (aka Butch Cassidy) were actually friends in the 1890s.

At least, for awhile.

Since both their last names were Parker, they pretended they were cousins. Butch and his friends would even stay at Great Grandpa Parker’s spread in Kanarraville, UT, from time to time. On the occasion of one of these visits, Grandpa got up that next morning to find that his company had already left. Grandpa had cattle and sheep, as well as farming land. He thought it odd that their sheep dog didn’t come to greet him when he came outside, as he always did.

Grandpa called the dog, but no dog came running. This was very unlike that dog. Grandpa started adding up 1+1 and came up with 2, being that Butch had made off with his very valuable sheep dog.

If you’ve ever seen the sheep dog trails up in Soldier Hollow, Utah around Labor Day, you can appreciate how necessary a good sheep dog is; one dog can do the work of at least five humans. Grandpa went back in the house and told Grandma, “That rascal Butch stole our dog! I’m going to find him and get the dog back.” Grandma

said something to the effect of, “Don’t go.

You know that Butch is a highwayman, don’t you? He’ll shoot you sure.” I guess Grandpa couldn’t stand the notion of trying to run sheep without that dog, nor did he care to go through the pains of training a new one. So off he went.

After a few hours of hard riding, Grandpa caught up to Butch and his About the Author Don R Parker is a retired Air party. Sure enough, the dog was with Force officer and Department them. Grandpa said to Butch, “Why d’ya of Defense civil servant. He is steal my dog? I thought we were friends.” the father of six, grandfather of fifteen, and a husband of Butch’s reply was, “I didn’t steal your 40+ years. Don enjoys family, dog—he just came with us.” Grandpa’s shooting sports, motorcycles, reply, “We both know that’s not true. bicycles, reading, and going to I don’t want to see you or any of these the gym. boys around my place anymore.” With that, Grandpa called the dog—which came right to heal—and they traveled back home to Kanarraville.

Thankfully, neither Butch nor any of his crew were mean enough to shoot down Grandpa over the dog, which would have been an egregiously low down thing to do—particularly when you’d just been guests at that household. Butch’s fate is still a bit of a controversy.

Some say he died in Bolivia. Others are certain he returned to the United States in the ‘20s, and even had a house in the town of Leeds, just north of St. George.

St. George Health & Wellness Magazine | January/February 2018 89

“All The Determination You Can Muster”

By Isabelle Sampson As 2017 comes to an end, people start making New Year’s resolutions and analyzing ways they can better themselves in order to become more successful this coming year. Many individuals hope to experience economic growth and balance, while others may hope to strengthen important personal relationships. Young children, similar to me a few years ago, have blatantly specific, sometimes irrational, humorous goals they hope to achieve.

Whatever the goal and motivation behind that About the Author goal, 2018 is going to bring nearly every person an My name is Isabelle Sampson and I am a senior at Desert increased desire to achieve and accomplish.

Hills High School. I am the For me, especially as a senior in high school, student body Vice President 2018 is going to be a big landmark year. 2018 will and have recently been chosen be the year of my graduation and moving away as the Family and Consumer from my family to start college. It is the year of Science Sterling Scholar. I am a member of Desert Hills immense, impactful decisions and, even though it Dance Company and I also is overwhelming, I am very excited to see where life dance at The Westside Studio will take me and what specific goals I can achieve. of Performing Arts. I have One of my favorite quotes is by Les Brown and been dancing for around nine states, “If you set goals and go after them with all years and my favorite type of dance is ballet. I also love the determination you can muster, your gifts will spending time with friends take you places that will amaze you.” I can attest and family! to the truthfulness of this quote. Ever since I was a freshman at Desert Hills Middle School I had a goal to become a member of my high school’s Student Government Executive Council. The student council kids were always the most kind, most motivated, most successful kids in the school and I aspired to be one of them. My ambition to achieve this goal pressured me to work hard in class and seek out leadership opportunities that would qualify me for my desired future leadership position. Three years of hard work rolled by, and it was finally time to run for council.

Election week was one of the most busy and stressful weeks of my life. It definitely was a challenge and required me to leave my comfort zone, but I gave it “all the determination I could muster” because this was a goal that I had always dreamed of achieving. The results of my determination changed my entire high school experience. As the new student body Vice President of Desert Hills High School I was surprised to see how much of an impact I could have on my school simply by achieving one of my high school freshman goals.

Something that really helped me achieve my goal was the plan of action I had derived as a freshman. This was such an important key step to my success because, as we all know, a goal without a plan is just a wish we hope to someday grasp. Like I said before, I had a plan to work hard in school in order to acquire the grades most likely to benefit my election. I also took action by searching out other leadership opportunities. I applied for Student Council my freshman year and was chosen to serve as the secretary. After that year, I joined many clubs and applied for club officer positions in order to gain more leadership experience. The most important principle of goal setting is to live everyday with an intention to get closer to achieving your goal and approach it with “all the determination you can muster.”

St. George Health & Wellness Magazine | January/February 2018 91

Get a

Handle on the Health Risks of Pet Obesity

By Dr. Heather Boyter Too many calories and not enough exercise can cause our pets to pack on a few extra pounds. Tipping the scales puts our furry friends at a greater risk of developing health problems. Fortunately, many obesity related diseases can be delayed or prevented by keeping pets in a healthy weight range.

An estimated 45 percent of all pets in the U.S. are overweight or obese, per the Association for Pet Obesity Prevention. Pets are considered overweight when their weight is 15 percent or more above ideal and obese when their weight is 30 percent or more above ideal. Your veterinarian can assess your pet’s body condition and gauge if weight loss is necessary. If your pet needs to drop a few pounds your veterinarian will work with you to develop a strategy.

While the best treatment is prevention, it’s never too late to help your pet stay in better shape. Obesity is the most common nutritional disease in dogs and cats. It’s more common with advancing age and in females.

Here are a few reasons to keep your four-legged family members lean and trim: • Excess weight places stress on the joints and can lead to joint pain, arthritis and ligament injuries.

• Overweight and obese dogs are often at risk of developing insulin resistance and diabetes. Diabetes has also been associated with obesity in cats.

• Obesity and a high-fat diet can trigger pancreatitis, an inflammatory condition of the pancreas.

• High blood pressure is often seen in animals that are obese or overweight and can lead to other secondary complications, such as kidney and eye diseases.

• Respiratory distress and exercise intolerance is commonly seen in pets carrying extra pounds.

• Overweight and obese dogs and cats typically have shorter lifespans than their leaner counterparts.

A weight-loss formula seems simple: fewer calories in plus more calories out equals weight loss. Unfortunately, it’s not that simple. First, never put your dog on a diet until it’s been examined by your veterinarian. A medical condition may be causing your dog’s excess weight. Your veterinarian will rule out these diseases before putting your dog on a diet. Once the veterinarian prescribes a diet, the next step is calculating the calories your dog needs. This is done by calculating your pet’s ideal weight and then using that number to figure out how many calories they should eat each day. To figure out how many calories are in your pet’s food, check the label. If it doesn’t tell you what you need to know, ask your veterinarian.

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St. George Health & Wellness Magazine | January/February 2018 93

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Resolution Disillusion

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The|Realistic Year sghw W E L L N E SNew S

By Coach Cathleen

The New Year is finally here; you are so pumped for change you’re bursting at the seams (for some of us, quite literally!). I see you’ve already taken the first step of ridding your home of all those candies and pastries —it was a deliciously difficult task to fit all of that in your face before December 31st, I’m sure, but somehow you manage it year after year. And now a bigger more tired version of yourself has crept out of your comfort zone because you saw the Holiday pictures of yourself -which you desperately tried to avoid- randomly slapped all over your friends’ Facebook pages. You’ve concluded one thing: “It’s time to get my butt in the gym!”. Believe me, I know! Many years as a successful fitness trainer taught me that the client engagement I had during the first quarter of the fiscal year would ultimately make or break my annual income. All simply because everyone got up January 2nd (‘cause let’s be honest; the majority of people are still recovering on the 1st,) and knew that they were finally going to lose that last five…. all right… fifty pounds.

You know what? I am going to offer you a key piece of unsolicited advice to save you the difficulty of awkwardly squeezing into your spandex and waiting in line for the new elliptical machine while your unnecessarily ingested pre-workout supplement kicks in. Ready? Here it is: QUIT! Stop resolving to do this every single year. Cease your Spring self loathing when you fail to follow through with your resolutions.

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What grandiose transformation can you expect when you spend the very first day About the Author St. George’s Coach Cathleen of your resolution hung over or sleep is the Health and Wellness deprived, with cake still glued to your Coordinator for CC Training. face? It’s time to desert the notion that She thrives on assisting others you are going to magically be different this with making positive shifts in year, as if the previous 25 years were just elevating fitness and nutrition in their lives. Cathleen has a a “practice run”. It’s utter nonsense! You strong background in athletics. know why? Because 99% of you making Earlier in life she devoted these New Year resolutions have no clue most of her time to martial WHY you are putting yourself through arts training. Her passion for these self-defeating behaviors. high impact and dangerous sports has provided her with For many of us, we have spent our lives the forced pleasure of learning experiencing people ‘shoulding’ on us. Our the anatomy and physiology communal self proclaimed life experts have of the body and of the human this tactic dialed in. “You should really condition in conflict. Which lose some weight.” “You should be more later drove Cathleen to spend over a decade working parallel organized.” “You know what you should in the medical and fitness do….” “You need to…” “You have to….” industry prior to dedicating “Do this…” Blah blah blah. I know this all of her avocational time because I was one of the mindless doto her career in Wellness. gooders who shoved my opinions down You can learn more at Best30DayCleanse.com. everyone’s throats till they were so sick of choking on them that they verbally vomited whatever answer they could muster to get me to stop. But guess what?

You’re not 3 years old anymore! You are an adult, living your own life, and making real life decisions and carrying out your own responsibilities.

As an adult, you have free agency to make your own choices.

“So Coach, what do we do then? Go back to gorging on Twinkies and washing them down with Coke?” If thats what ultimately makes you happy, then yes! But if your sinfully dark brownie is soaking up your tears with every bite and you no longer have mirrors in your home because you’re so disgusted with looking at yourself, then perhaps you could consider objectively scrutinizing your everyday actions and deciding if you want to make health or fitness changes. How could it benefit you if you asked yourself WHY? Why do you want to wear a size small? Why is that important to you? Why does it matter? What would be the big deal if you didn’t? Why then would that matter? Keep asking and digging until you come to the root of your ‘why’. And when you arrive at that place and when your vision is crystal clear, feel free to conclude that your goal has already come to fruition. You’re not going to be a healthier woman; you ARE a health conscious woman. You aren’t going to be a physically fit stud; you already ARE a fierce beast whose physique alone is a force to be reckoned with. From that point, you could adjust your life choices accordingly to reinforce the lifestyle of the newest version of you. You’re not resolving to do things differently. Accept that you already ARE those changes, and watch your life shift in ways to support the new you.

Why Should Couples Consistently Set New Year’s Resolutions Together?

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By Dr Matt Eschler I have counseled couples for twenty-five years. Panicking, anxiously pacing, wringing hands, couples have wandered into my office, hoping to find some peace in their relationships. In the counseling arena we explore some very principled foundation ingredients that, when mixed together, produce peaceful, passionate relationships.

There are three fundamental ingredients that all of us need to exercise for a shot at a sound relationship. My challenge to you is to sit with your lover and assess the following three principles, and set specific goals to learn a little more, stand a little more firm, and increase your skills in these three areas: The first foundation principle is friendship. Friendship is unilateral. Increase your friendship with your lover every couple of hours. You do this by sharing information, being trustworthy, and being transparent—without conditions.

The second principle that relationships will not survive without is influence.

You must accept your lover’s influence. Men seem to have a slightly more difficult time with this, but both partners will benefit from allowing influence.

Think about a time when there was disagreement in direction of relationship or activity. Did you allow your lover to have influence? Did you argue until one of you gave in? Was their healthy negotiation until a mutually satisfying result occurred? The hope is always influence and no competition. Get a little better at this in 2018!

Finally, the third principle is generating a governing purpose for your marriage. This is the North Star that holds you both accountable to a result that is desirable and cherished. If you are seeking the same purpose, you won’t go after hostile results. For example, my wife and I want to travel the world.

If I sneak out and spend our travel money on a new truck and lots of clothes, we won’t have resources available to travel. That causes issues. If I save and we put our travel fund together and watch it grow together, we will eventually accomplish our common goal.

I invite you all to accept this challenge: In 2018 be a little bit better in all three of these areas. Sit with your lover and map out a specific strategy to accomplish these three goals to improve your relationship.

Dr. Stephen Covey once said, “If you don’t know where you’re headed, it doesn’t help to try to go there any faster.”

About the Author Matt lives in St. George, Utah where he and his wife Chris are enjoying their life with each other. Since their kids have grown and moved out perusing their dreams Matt and Chris travel the world.

They want to visit 200 countries before the are done. Matt and Chris are active in their community and enjoy working out, training for marathons, and spending time participating in numerous activities with their adult children. Matt has received his PhD in Psychology. He is focused on the arena of resolving personal conflicts and improving interpersonal relationships. In addition to his Doctorate Degree Matt has earned a Masters in Marriage and Family Therapy, studied Criminal Justice and received a category I licensure with Peace Officer Standard of Training along with a degree in the Arts of Business Management. Matt is a professor at Dixie State University and hopes to be part of the positive growth of Southern Utah.

“ Before embarking on any journey to a better relationship, make sure you and your lover agree on the same course.”

– Dr Matt Eschler St. George Health & Wellness Magazine | January/February 2018 95

Pre-Planning

Your Life Your Story Your Way St. George | 435.673.2454 | 110 S. Bluff Street, St George Hurricane | 435.635.2212 | 25 N. 2000 W, Hurricane

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A New Start.

A New Journey.

A New You.

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How the right therapy, and the right therapist can help get you there

By David Nutter New starts in life often happen when people decide to engage therapy. Whenever I meet new clients as individuals, couples, or even families, I ask them what their goals are in therapy. For some, they have not been asked about what they need, want, or even prefer in their lives for a long time. For others, it often feels that they have never been heard at all, let alone asked.

What happens when you go to therapy? What type of model and style of therapy will the person you see provide? What is their level of formal training, how well attuned are they to meet your needs and do they rely on any other resources other than their self-perceived competency?

Understanding how much someone knows about your particular issue(s) is a critical step in selecting the type of therapist and style of therapy you will engage. For example, as I write this article I am thinking of the many different styles of therapy available. I can immediately think of 11 different styles: structural family therapy, strategic therapy, the Milan systemic approach, the Mental Research Institute (MRI) approach, Satir’s communication approach, symbolic-experiential family therapy, intergenerational family therapy, collaborative therapy, narrative therapy, cognitive behavioral therapy and solution-focused therapy. That’s a lot of different styles of therapy, all with empirical research associated with their model and experts in each field.

Added to this list of styles of therapy are the therapists themselves. Who are you going to see and what you are likely to experience is largely dependent on the type of education they have and the experience they have with others. There is a vast difference in the education requirements to become a life coach, mental health counselor or a marriage and family therapist (MFT). There are differences in approaches and emphasis, even within the same style/model of therapy.

You and the particular issues you bring to therapy may be weighing on you. The therapist fortunate enough to have you as a client should work as hard on your issues as you do. There are resources such as books, workbooks, films, music and other sources that might resonate with you that are not particularly useful or preferred by others. You have decided to make a new start and that new start needs the support of the developing relationship of trust you are building with your therapist of choice.

That relationship is essential for discussing what you want to achieve and the ways you plan to address the changes or goals you want for yourself and your relationships.

Your new journey starts with a decision about what you want to experience in the future. Often this gets accomplished by a review of the past and current life experiences you have survived or thrived from. The therapist caring deeply about your experiences and your strengths will celebrate what you have achieved and where you are going. Aspects that you bring to the therapy effort are elements of the way you might describe yourself—the many facets of who you are.

When people describe their experiences in therapy, I hope they include feeling heard, challenged, respected, validated, encouraged and celebrated. Their experience should feel welcomed like a friend, with a serious focus in a nurturing manner.

Sometimes people cry, reflect and reconsider critical directions or attitudes they have adopted. Sometimes they laugh and release tension in a light-hearted way. New beginnings are often encouraged by a therapist going the extra mile along side of you, so you can keep going more miles, confidently forward. Welcome to your new start.

About the Author David Nutter is an Associate Marriage and Family Therapist. His career experience includes military service, management and executive positions and international business con­ sulting. He received his undergraduate degree from BYU and his Masters in Marriage and Family Therapy from Northcentral University, a COAMFTE approved program. David was inducted into two honor societies for academic and clinical excellence and is enrolled in NCU’s PhD/ MFT program. During his Master’s program he was mentored by Steve Allred, with a broad range of client ages and issues. He served as the SGPD Chaplain (board certified) to reduce the impact to personnel and citizens from significant trauma experiences. He is adjunct faculty at DSU. He has lived in every U.S. time zone and abroad, and appreciates diversity.

David is married to his “girlfriend” Diane. Together, they call their 7 children, their spouses/partners and 5 grandchildren their immediate family.

St. George Health & Wellness Magazine | January/February 2018 97

AIM

About the Author

Mr. Rolfe is the Founder and CEO of the School of Life Foundation. This 501(c)3 nonprofit organization has a mission to increase high school graduation rates.

By Jack W. Rolfe

For most shots to go in you need to first take aim. Even a last second half court buzzer beater has some beginning guidance towards its destination. This principle of aiming before you shoot helps in life as well. We should attempt to line up every direction we take to be able to find the most success.

The best way to implement Aim in our lives is by setting and achieving goals. Goal setting has been around for ages.

The key to accomplishing goals is to make sure they comply with your personal mission statement, not just setting them.

A personal mission statement should include your deepest values and be based upon correct principles. Determine your priorities. A leading motivational speaker and teacher, Stephen R. Covey, has used the metaphor of leaning our ladder of achievement on a wall, only to find out later that it is on the wrong wall. As in the wall/ladder metaphor, too many of us find ourselves spending our entire lives climbing a mountain only to find out that peace, joy, and happiness are found on another mountain top.

Once we take Aim and establish proper goals, it is imperative that we take the fundamental steps toward their achievement. There are many motivational speakers, seminars and programs that may help you set goals, and there is a wealth of information on how to achieve goals. This may cause confusion as to which plan will work best for you, because we are all unique and different. Find or develop the plan that will work for you!

I have determined that there are four areas of focus in my life: spiritual, family, business (career or school), and self. My method for establishing and achieving goals is to begin by setting one short-term and one long-term goal in each of these four areas.

“A goal not written Here is the “SMART” formula that I have used to set is only a wish” and achieve my goals. I was taught this ~ Unknown formula many years ago and it works!

S – Specific & Written M – Measurable A – Appropriate R – Realistic, Attainable & Shared T – Timetable All of your goals must meet the following criteria: Specific – Know exactly what it is you want to accomplish. Write the goal down and refer to it often.

Measurable – You need to be able to measure your results.

Appropriate – Your goal must comply with your personal mission statement, values, and principles.

Realistic – Set goals that you have to reach for, but don’t set yourself up for failure by setting a goal you cannot achieve. Share the goal with someone and ask for his or her support in helping you achieve the goal. You are more inclined to complete your goal if someone else knows about it.

Timetable – Every goal needs a time limit. If we do not set a time limit, we will not focus on completing the goal. Motivate yourself by setting time limits for completion of each goal. If you did not accomplish a goal in a specific time frame, do not count it as a failure. Reevaluate and adjust.

This “SMART” formula can be very helpful. Please keep in mind that your goals must be in harmony with principles, priorities and values, and align with your personal mission statement. It is up to you to develop your own goals and priorities and how you will achieve them. Draw the bow and arrow and take Aim!

“Aim at the sun and you may not reach it; but your arrow will fly far higher than if aimed at an object on a level with yourself.” ~ J. Hawkes St. George Health & Wellness Magazine | January/February 2018 99

Treatment for Chronic Pain & Opioid Dependency

NOW ACCEPTING

ENROLLMENT APPLICATIONS

PH: (435) 986-7100 | FAX: (435) 986-7101

www.SouthWestHWC.com 100 www.saintgeorgewellness.com

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By Southwest Healing & Wellness Center

Integrative health and medicine is a concept which is beginning to alter the landscape of medical care in the United States. There are several foundational components which make health and wellness integrative. First, integrative health and medicine places importance on the relationship between the practitioner and patient. Second, it focuses on the person as a whole. Third, it is informed by evidence to guide treatment. Fourth, it makes use of all appropriate therapeutic approaches, healthcare professionals, and professions to help an individual heal.

Many times when we consider wellness we only think of certain aspects of wellness, such as physical health. However, when we expand our definition of wellness to include all aspects of a person’s well-being (e.g. physical, mental, functional, and relational) then the concept of integrative health and medicine makes a lot of sense.

Integration changes the focus from treating symptoms to healing and recovery.

When an individual suffers from a serious injury resulting in chronic pain there are many aspects of their well-being which may be effected. In many ways, chronic pain and illness create a domino effect. The pain may lead to difficulty in employment, which may lead to financial strain, which may lead to relationship challenges, which may lead to depression or hopelessness, and so forth. In reality, the domino effect is much more complex than this simple illustration. While treating the symptoms of the pain would be essential in this scenario, it would not address the compounding effects on the person as a whole. The rising opioid prescription epidemic is, in many ways, the result of symptom-only based treatment for pain. For many people who suffer from chronic pain, the line between the physical and emotional symptoms become blurred, which ultimately increases the risk for opiate dependency.

When dependency on prescription opiates occurs, the domino effect becomes much more evident and severe.Traditional treatment, such as an addiction treatment facility, is many times less effective for opiate use because the chronic pain is not able to be properly addressed within the facility. Likewise, traditional pain clinics may not be sufficient because they are not able to appropriately treat the behavioral, mental, and life functioning aspects which commonly go along with prescription opiate dependency. These factors illustrate the need for fully-integrated treatment.

Southwest Healing and Wellness Center was founded on the principles of integrative treatment and provides therapeutic services to address the patient’s overall wellness. This requires practitioners from several disciplines to work together in harmony within the same system. At Southwest Healing and Wellness Center the practitioners working on each individual case include pain specialists, internal medicine specialists, nutrition experts, fitness professionals, behavioral and mental health providers, and others to ensure that all aspects of the individual’s well-being are addressed. The various providers also meet together regularly to collaborate on behalf of the patient. This creates powerful synergy in treatment and ensures that each aspect of care is being properly addressed and executed to help the patient move toward healing and wellness. For more information, visit www.southwesthwc.com.

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January 2018

January 11 2018 St. George Area Economic Summit In its 22nd year the St George Area Economic Summit will provide you with information regarding the evolution of the economy here in Washington County Utah. Keynote speakers, breakout sessions lead by industry experts, and the always popular “Whats Up Down South” session will not disappoint. Join us for Southern Utah’s largest business gathering for information you need to plan for the year ahead. This event is brought to you by the St George Area Economic Development Office. Admission: General Admission $99 – VIP Table for 8 $925 – Advanced purchase recommended (2017 Event sold out); 7:00AM – 3:00PM; St. George Area Economic Development, 1071 East 100 South Suite C1 St. George, Ut 84770, www.whatsupdownsouth.com, 435-652-7750.

January 18-20 Winter 4x4 Jamboree We invite you to join us for the Winter 4x4 Jamboree held in Hurricane, Utah (2 hours from Las Vegas). This spectacular event features world class rock crawling combined with georgous views of Zion National Park, Pine Valley Mountain and more! The Event is organized and run by the very dedicated volunteers from the non-profit 501 (c)(3) Desert Roads and Trails Society (Desert RATS). Last year, thanks to all our sponsors and attendees, we were able to donate over $27,000 to Utah Public Lands Alliance, Utah, 4 Wheel Drive Association, and Share Trails/Blue Ribbon Coalition. These groups work tirelessly for to keep our trails open and available to our sport. Trails will be limited to group size to ensure participants have an enjoyable experience, with more technical trails limited to groups of 10, and other trails up to 25 vehicles. Because of the different capabilities of full size vehicles ( Jeep, Toyota, Samurai, buggy etc) vs. ATV / UTVs, we are limiting the event to full size vehicles only. Admission: $40 per vehicle per trail, evening vendor shows are free; All Day Event; Washington County Regional Park, 1929 South 5500 West Hurricane, UT 84737. For more info contact Jeff Bieber 435-619-6119 utjb57@yahoo.com.

January 12 & 13 St. George City 2018 Half Marathon & Expo This is Southern Utah’s longest running half marathon, attracting up to 2500 runners. In it’s 36th year this spectacular race is on paved city trails that wind along the Virgin River and take you through the beautiful landscape of St. George. Race Entry fee includes a St. George Half Marathon T-Shirt, finisher medal for all 1/2 Marathon, 5K and Move It! Kids finishers, chip timing and post race refreshments. Expo Hours: 12:00PM – 9:00PM Race Info: Half Marathon - 9:00AM $60/$70 Registration, 5k – 9:15AM $30/$40, Move It Kids and I Am Able 11:00AM $10/$20. Dixie Convention Center, 1835 S Convention Center Dr. St. George, UT 84790.

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SPONSORED BY

January 27 “Starry Nights Gala” Annual Community Awards And Installation Banquet Brought to you by Security Service Federal Credit Union, the 2017 Annual Community Awards have been profiled to emphasize the unique mission of the St. George Chamber of Commerce and its advocacy of strengthening the role of businesses in our community. Help us celebrate the achievements of those individuals and/or businesses that have made an impact! Admission: Early Registration (before January 12, 2018)--$60 per person. Registration (after January 12, 2018)--$75 per person. Doors open at 6pm. Program begins promptly at 6:30pm. SunRiver Ballroom , 4275 S. Country Club Dr. St. George, Utah

January 22 Jordan World Circus EARLY BIRD DISCOUNTS AVAILABLE NOW! With three rings of affordable family fun, The Jordan World Circus will thrill fans of all ages. Come see the death-defying aerial acts, animal attractions including tigers and elephants. In addition to the performing acts, kids will have the unique opportunity to ride and pet different types of animals. * Acts are subject to change. Once online sales have finished, you can only purchase tickets at the circus location. We open doors one hour before the event!! Admission: Adults $18 Children $14 Family Packs $30; Shows at 4:00 & 6:30PM; 68 E Tabernacle - St. George, Washington County Regional Park, 5500 West 700 South Hurricane, UT 84737.

February

January 24 Morris Murdock Travel Expo Experience Utah’s LARGEST and LONGEST RUNNING Travel Show in 2018! Come celebrate our 60th anniversary (1958-2018) at the 22nd annual Morris Murdock Travel Show! This is going to be our biggest expo ever which means we will be well over double the size of other travel expos with representatives from over 120 travel vendors including airlines, cruise lines, hotels, resorts, tourism offices and other related destination services will bring you up to date on the hottest travel trends and offer you exclusive deals that can’t be found anywhere else. We’re also going to have free travel seminars given by experts in some of the world’s hottest destinations. And there’s more. We’ll have our award-winning travel consultants on hand to help book your next dream vacation and can help answer those pretrip questions for you. Did we mention all the free prizes and trip giveaways we’ll be having or the live entertainment we’ll have on our stage? Whether you venture in-state, nationally or internationally, the 22nd Annual Morris Murdock Travel Show is the one-stop place for valuable tips, seminars, travel show specials & the chance to win exciting trips and prizes.

Admission: Adults $3; 11:00AM – 6:00PM; Dixie Convention Center – Exhibit Hall D, 1835 S Convention Center Dr. St. George, UT 84790. For more info contact Gary Sorensen 800-777-1785.

February 7 “State Of The City” Address Featuring Mayor Jon Pike Come join the Chamber of Commerce next Wednesday, February 7 at 12 pm as we host St. George Mayor Jon Pike for his second annual “State of the City” address surrounding the theme “More Happening Ahead.” Mayor Pike will present St. George City’s 5 year action plan outlining specific areas the city will improve upon by 2021, including upgrading transportation and roads to lower traffic and prepare for future growth, and public safety to include more fire stations along with an online citizen reporting form. Plans to improve infrastructure and water treatment facilities, and the continued dedication to the arts, parks, and outdoor recreation. The mayor will also discuss plans for economic development and a new face of St. George city online. “More Happening Ahead” speaks to the projects and people carrying the City of St. George forward. As an organization, the City of St. George has a lot to be proud of and look forward to. If you’re interested in what St. George City is planning for you, your family and your business, please join us at the second annual State of the City at the Courtyard Marriott. Admission: Chamber Members--$15 per person; NonChamber Members--$20 per person. Open networking begins at 11:30am. Program starts promptly at 12pm. Dixie State University Gardner Center Ballroom, 225 S. University Ave St. George, UT. For more information, call Susi at 435-628-1650.

To learn about more Community Events, please visit www.stgeorgechamber.com St. George Health & Wellness Magazine | January/February 2018 103

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QUICK RESOURCE GUIDE CHILDHOOD INTERVENTION

Head Start St. George Center (435) 628-5641 494 East 900 South | St. George, UT 84790 Suu.edu/headstart The Head Start program services low-income, prekindergarten children and their families by helping them learn social, emotional, cognitive and physical development skills. Head Start families are often offered assistance in literacy training, parenting skills, nutrition and social services.

The Learning Center for Families (435) 673-5353 2044 South Mesa Palms Drive | St. George, UT 84790 TLC4families.org The Learning Center for Families provides free child development screenings, infant and toddler mental health services and therapy programs for infants and toddlers with special needs.

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DISABLED SERVICES

Family Support Center (435) 674-5133 310 West 200 North | St. George, UT 84770 Thefamilysupportcenter.com The Family Support Center provides crisis care for children ages birth-11. Availability is 24 hours a day, 7 days a week for parents feeling stressed and out-of-control due to personal or family situations.

Switchpoint Community Resource Center (435) 627-4663 948 North 1300 West | St. George, UT 84770 Switchpointcrc.org Switchpoint provides homeless individuals in southern Utah with food, shelter and a stepping stone to independence.

LDS Family Services (435) 673-6446 2480 Red Cliffs Drive | St. George, UT 84790 Providentliving.org LDS Family Services helps local church leadership care for the individuals in their community that suffer from social and emotional challenges. All resources and care provided are in harmony with the LDS gospel principles.

Alcoholics Anonymous (Dixie Central Office) (435) 674-4791 165 North 100 East | St. George, UT 84770 Dixieaaoffice.org The Dixie Central Office of Alcoholics Anonymous provides a central office where people can meet or call for information on meetings, or to communicate with other locals battling alcoholic addiction.

MENTAL HEALTH

LDS Addiction Recovery Program St. George, UT Addictionrecovery.lds.org The LDS Addiction Recovery Program features 12-steps that promote healing and recovery while also incorporating LDS gospel principles. The program has regular meetings in St. George to cover pornography and general addictions for men and women.

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Vocational Rehabilitation for the Blind and Visually Impaired (435) 986-0055 965 E 700 S, Ste. 202 | St. George, UT 84790 www.usor.utah.gov The VRBVI helps meet the needs of individuals suffering from visual impairments or blindness by providing vocational rehabilitation, as well as training and adjustment services.

Division of Services for the Deaf and Hard of Hearing (435) 673-8974 1067 East Tabernacle, Suite 10 | St. George, UT 84770 Deafservices.utah.gov The St. George Division of Services for the Deaf and Hard of Hearing provides interpreters, classes, camps, social activities and rehabilitation for those dealing with hearing loss.

Red Rock Center for Independence (435) 673-7501 168 North 100 East, Suite 101 | St. George, UT 84770 Rrci.org The mission of the Red Rock Center for Independence is to empower individuals with disabilities to live independently.

They teach educational courses on personalized services and technology.

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DOMESTIC VIOLENCE DOVE Center (435) 628-0458 | St. George, UT | Dovecenter.org The DOVE Center in St George provides emergency support and case-by-case counseling support and group counseling for female and child victims of domestic violence, rape and emotional, verbal, and sexual abuse.

Erin Kimball Foundation (435) 627-9232 455 West Vincent Lane | Washington, UT 84780 Erinkimball.org The Erin Kimball Foundation serves homeless victims of domestic violence or sexual abuse. The foundation strives to empower survivors in the healing process by assisting with employment opportunities and/or educational endeavors.

Dixie State University Health and Wellness Center (435) 652-7756 34 North 600 East | St. George, UT 84770 Dixie.edu/wellness The mission of the Dixie State University’s Health and Wellness Center is to promote a healthy lifestyle amongst all student and faculty members through education and self-improvement. The center provides mental health services as well as medical services.

Doctor’s Volunteer Clinic of St. George (435) 656-0022 1036 East Riverside Drive | St. George, UT 84790 Doctorsvolunteerclinic.org The Doctor’s Volunteer Clinic of St. George provides quality health care and a mental health clinic M-F during normal business hours.

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FAMILY SERVICES

Division of Child and Family Services (435) 652-2960 178 North 200 East | St. George, UT 84770 Dcfs.utah.gov The Division of Child and Family Services works to protect children and adults from abuse, neglect and dependency while providing preventative education for families to protect their children.

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Narcotics Anonymous (435) 467-4403 | Washington, UT 84780 Nasouthernutah.org Narcotics Anonymous is a nonprofit fellowship that provides support for recovering addicts. All members follow a simple program to abstain from drugs and provide support to one another.

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National Alliance on Mental Issues (NAMI) www.namiut-sw.org NAMI provides free classes to families and their loved ones coping with mental issues. Family to Family is a 12 week program for families who want to learn how to help their ill loved one. Peer to Peer is for the person who wants to learn how to better understand their mental issues. Both classes are held at the Washington County Library 88W100S. Every Thursday, from 5:45 p.m.-7:45 p.m. Classes begin September 7, 2017.

SENIOR SERVICES Five County Area Agency on Aging (435) 673-3548 1060 West 1700 South Bldg B | St. George, UT 84770 Agingcare.com The Area Agency on Aging provides seniors with a list of available services, respite care, counseling and mobility services.

Senior Citizen’s Center (435) 634-5743 245 North 200 West | St. George, UT 84770 Stg.coa.washco.utah.gov The Senior Citizen’s Center offers seniors in St. George the opportunity to find new friends, take classes and enrich their lives.

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Southwest Behavioral Health Center (435) 634-5600 474 West 200 North | St. George, UT 84770 Sbhc.us The Southwest Behavioral Health Center assists families and communities in the prevention and recovery from severe and persistent mental health illness and addiction.

Utah Behavioral Services (801) 255-5131 359 East Riverside Drive, Suite B | St. George, UT 84790 Utahbehavioralservices.com Utah Behavioral Services provides high-quality behavioral and mental health services to residents in southern Utah.

The focus is on the family unit as a whole, working together to cultivate enduring change.

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Intermountain Specialized Abuse Treatment Center (435) 628-8075 N. Mall Drive, Suite VW-104 | St. George, UT 84790 Isatcenter.org ISAT focuses on the prevention and treatment of domestic violence, child abuse, substance abuse and other issues through comprehensive programs. Their goal is to aid families in the healing process and prevent further victimization.

RECOVERY AND INTERVENTION

PROGRAMS FOR THE UNDERSERVED AND HOMELESS Habitat for Humanity of Southwest Utah (435) 674-7669 ext. 3 835 South Bluff Street | St. George, UT 84770 Habitatswu.org Habitat for Humanity of Southwest Utah works to provide low-income families with safe, affordable housing. They focus on volunteers, sustainable programs and conservation efforts to supply decent housing to those in need.

St. George Housing Authority (435) 628-3648 975 North 1725 West #101 | St. George, UT 84770 Stgeorgehousingauthority.org St. George Housing Authority’s mission is to provide assistance to low-income families by providing safe, affordable housing opportunities. The Housing Authority focuses on helping families achieve self-sufficiency and improve their quality of life.

YOUTH CRISIS The Mobile Crisis Outreach Team (435) 414-4362 474 West 200 North | St. George, UT 84770 The Mobile Crisis Outreach Team’s mission is to provide support to families who are experiencing crisis in the home due to their children’s behavioral issues and/or a mental health diagnosis.

Washington County Youth Crisis Center (435) 656-6100 251 East 200 North | St. George, UT 84770 Washington County Youth Crisis Center provides individual behavioral and educational health assistance to youth in a state of crisis.

FEATURED DIRECTORY LISTINGS ADULT RETIREMENT COMMUNITY

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

ATHLETIC SUPPLIES

Bicycles Unlimited 90 S 100 E (435) 673-4492 www.bicyclesunlimited.com Rapid Cycling 705 N. Bluff Street (435) 703-9880 www.rapidcyclingbikes.com

AUTOMOTIVE

Stephen Wade Automotive 1630 Hilton Dr St George, UT 84770 (435) 628-6100 www.stephenwade.com

BANKS

People’s Town & Country Bank 405 E St George Blvd, St George, UT 84770 (435) 673-1150 1464 S 1490 E, St George, UT 84790 (435) 673-1150 www.tcbankutah.com

CITY & LOCAL

City of St. George 175 East 200 North (435) 627-4000 www.sgcity.org St. George Area Chamber of Commerce 136 N. 100 E. (435) 628-1658 www.stgeorgechamber.com

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

DENTISTS

Boren Dental Implant & Family Dentistry/ Sleep Dentistry 444 E Tabernacle St #2 www.drdaneboren.com (435) 674-9476 Riverside Dental 368 East Riverside Dr. Mystgoergedentist.com (435) 673-3363 Johnson Pediatric Dentistry 772 N Dixie Drive, Ste. 101 (435) 628-0511 www.drcodykidsdental.com

EDUCATION

Dixie Technical College 610 S. Tech Ridge Drive (435) 674-8400 www.dixietech.com Dixie State University 225 S 700 E, St George, UT 84770 (435) 652-7500

ENERGY HEALING

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

ENTERTAINMENT

Tuacahn Center for the Arts 1100 Tuacahn Dr, Ivins, UT 84738 (435) 652-3200 www.tuacahn.org

FAMILY THERAPY St. George Center for Couples & Families Blackridge Terrace One 1173 S. 250 W. Ste. 208 www.stgeorgefamilies.com (435) 688-1111

FITNESS

BeHot Yoga 558 E. Riverside Dr. #210 (435)225-6529 www.stgeorgeyoga.com Movara Fitness Resort 290 S Fitness Way, Ivins, UT 84738 (888) 870-2639 www.movara.com Summit Athletic Club 1532 East 1450 South, (435) 628-5000 446 S Mall Dr B-1, (435) 251-8800 1973 W Sunset Blvd. (435) 628-2151 www.summitathleticclub.com

FURNITURE Designer Furniture Gallery 170 N 400 E (435)673-2323 www.designerfurniture.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

Alive & Well Mobile Medicine (435) 669-9696 Myaliveandwell.com Desert Pain and Spine 1490 E Foremaster Dr #220 www.desertpainspecialists.com (435) 216-7000 48 S 2500 W #110, Hurricane (435) 216-7000 Dixie Chiropractic 10 North 400 East www.dixiechiro.com (435) 673-1443

East West Health 558 E Riverside Dr #208 www.acueastwest.com (435) 773-7790

Intermountain Healthcare 1380 E Medical Center Dr. (435) 251-1000 intermountainhealthcare.org

LiVe Well Center at Dixie Regional Health & Performance Center 652 S. Medical Center Drive (435) 251-3793

Revere Health Coral Desert Orthopaedics 1490 Foremaster Dr. #15 (435)628-9393 www.coraldesertortho.com Riverside Medical Arts 1068 E Riverside Dr, (435) 628-6466 www.riversidemedicalarts.com St. George Eye Center 1054 East Riverside Dr. Suite 201 www.stgec.com (435) 628-4507 St. George Urology 1490 East Foremaster Drive Suite 300 (435) 688-2104 Snow Slade, Cataract & Glaucoma Surgeon 1054 E Riverside Dr. Ste. 201 (435) 628-4507 www.stgec.com 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

HEALTH (CONTINUED) Valley Obstetrics & Gynecology 515 South 300 East Suite 206 www.valleyobgynutah.com (435) 628-1662 Watts Wellness 348 N Bluff St #202 (435)656-4461 www.wattswellness.net WholeFIT Wellness for Life www.wholefitwellness.com

HEARING/AUDIOLOGY

Intermountain Audiology 161 W 200 N #110 St. George, UT 84770 (435) 688-2456 Sound of Life Foundation 20 N. Main Street Suite 309 St. George, UT 84770 (435) 215-4898 True Tone Hearing Centers 1363 E. 170 S. Ste. 201 (435) 674-4938 www.truetonehearing.com

HOME IMPROVEMENT

Jones Paint & Glass 122 S 1200 E, St. George, UT 84790 (435)673-9644 www.jonespg.com

LEGAL

Jones Waldo Law Firm 301 N 200 E # 3A (435) 628-1627 www.joneswaldo.com

MORTGAGE

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

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

MUSEUMS & ART

Kayenta Arts Foundation 881 Coyote Gulch Court (435) 674-2787 www.kayentaartsfoundation.org

NEWS St. George News www.STGNews.com

PHARMACY (CONTINUED) Stapley Pharmacy 102 E City Center St. (435) 673-3575 446 S. Mall Drive #B8 (435) 673-3575 167 E Main, Enterprise (435) 878-2300 www.stapleypharmacy.com

PHYSICAL THERAPY

Fit Physical Therapy 1490 E Foremaster Dr #110 (435)652-4455 1532 East 1450 South (435) 359-9200 www.fit-pt.com

RADIO

Cherry Creek Radio www.cherrycreekradio.com

REAL ESTATE

Jessica Elgin, ERA (918) 924-0055 Brandon Staples, ERA (480) 244-9002 Kayenta Community 800 N Kayenta Parkway Ivins, Utah 84738 (435) 628-7234

RESTAURANT

Cappeletti’s 36 E Tabernacle, St. George, UT (435) 986-4119 cappelettisrestaurantstgeorge.com Magleby’s 1450 Hilton Drive (435) 652-9600 www.maglebys.com/st-george/ Orange Peel 42 S River Road #13 (435) 628-2232 www.theorangepeel.biz The Painted Pony Restaurant 2 W St George Blvd www.painted-pony.com (435) 634-1700 The Pasta Factory 2 W St. George Blvd (435) 674-3753 The Pizza Factory 2 W St. George Blvd #8 (435) 628-1234 2376 E Red Cliffs Dr. (435) 688-2656 1930 W Sunset Blvd (435) 634-1234

SENIOR GAMES

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 The Learning Center for Families 2044 Mesa Palms Drive (435) 673-5353 www.tlc4families.org United Way Dixie info@unitedwaydixie.org

ORAL HEALTH SERVICES Oral & Facial Surgery Institute 393 E Riverside Dr #2B www.utahoms.com (435) 628-1100

PHARMACY Fusion Pharmacy 1100 N Canyon View Drive Santa Clara, UT 84765 (435) 703-9680 www.fusionspecialtypharmacy.com Hurricane Family Pharmacy 25 North 2000 West Hurricane, UT 84737 (435) 635-8200 www.utahfamilypharmacy.com

Huntsman World Senior Games 1070 W 1600 S # A103 (435) 674-0550 www.seniorgames.net

SPAS

Casa Blanca 950 W. Mesquite Blvd, Mesquite, NV (866) 401-6021 casablancaresort.com

TREATMENT CENTERS

Southwest Healing & Wellness (435) 986-7100 www.southwesthwc.com

VETERINARIANS

Washington Family Vet Clinic 969 N. 3050 E., (435) 627-1300 washingtonfamilyvet.com

VOLUNTEERS

JustServe.org

WASHINGTON COMMUNITY CENTER

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

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IMPLANTS - EXTRACTIONS - WISDOM TEETH TMJ - BONE GRAFTS - CORRECTIVE JAW SURGERY

www.utahoms.com

(435) 628-1100

393 East Riverside Dr., Ste. 2B St. George, UT 84790

SERVING SOUTHERN UTAH, NORTHERN ARIZONA, EASTERN NEVADA INCLUDING ST GEORGE UT, CEDAR CITY UT, MESQUITE NV, PAGE AZ, DELTA UT.

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W W W. S T G E C . C O M 1054 E. Riverside Drive, Suite 201 | ST. GEORGE 52 S. 850 W. Suite 202A | HURRICANE 340 Falcon Ridge Parkway, Suite 601 | MESQUITE