St. George Health & Wellness Magazine July/Aug 2023

Blue-tiful Mind:

Using Water Recreation to Improve Mental and Emotional Well-Being

See Page 14

INSIDE:

Healthy Summertime Entertaining / 16

How Do You Know When It Is Too Hot to Walk Your Dog? / 40

Fire up the Grill for Raising

Emotionally Healthy Kids / 60

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Hearing Loss Can Impact Your Cognitive Health

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The way we talk about sexual violence matters. Our words can be used to foster a culture of safety, respect, and equality that stops sexual violence before it happens. Or to show support for survivors, shutdown harmful misconceptions, promote consent, and to practice healthy communication with children. Our voices matter now more than ever. How will you use yours to help end sexual assault, harassment, and rape? DOVE Center is our local resource for those who have experienced domestic abuse and sexual assault. DOVE can help. Please reach out.

The way we talk about sexual violence matters. Our words can be used to foster a culture of safety, respect, and equality that stops sexual violence before it happens or to show support for survivors, shutdown harmful misconceptions, promote consent, and practive healthy communication with children. Our voices matter now more than ever. How will you use your voice to help end sexual assault, harassment, and rape? DOVE Center is our local resource for those who have experienced domestic abuse and sexual assault. DOVE can help. Please reach out.

Living in the United States is a privilege that many of us often take for granted. The freedoms we enjoy allow us to pursue our dreams, express our opinions, and enjoy a wide range of rights and liberties. But this privilege comes with a responsibility, a duty to safeguard and preserve the hard-fought freedoms that we enjoy.

Recently, my wife and I were able to visit Sachsenhausen Concentration Camp near Oranienburg, Germany. Between 1936 and 1945, over 200,000 prisoners were held there, including political opponents of the Nazi regime, those declared to be “antisocial” or “career criminals,” and members of groups declared by the Nazis to be racially or biologically inferior, such as the Jews. They were treated inhumanely, fed inadequately, and killed openly.

As I stood in the camp learning about the atrocities committed there before and during World War II, I couldn’t help but reflect on the immense suffering endured by countless individuals whose freedoms were systematically extinguished.

The blessing of living in a free country should not be taken lightly. Every citizen should exercise their right to vote, engaging in the democratic process that forms the backbone of a free society. We must stay informed and be unafraid to run for public office or to participate in discussions about policies and issues. Thus we can ensure that the freedoms we enjoy are preserved for generations to come.

President Ronald Reagan said “Freedom is never more than one generation away from extinction. We didn’t pass it on to our children in the bloodstream. The only way they can inherit the freedom we have known is if we fight for it, protect it, defend it, and then hand it to them with the well-fought lessons of how they in their lifetime must do the same. And if you and I don’t do this, then you and I may well spend our sunset years telling our children and our children’s children what it once was like in America when men were free.”

As we celebrate the independence of our nation this summer, I encourage you to take the time to think of those who fought to keep us free and commit to doing your part to maintain that freedom.

Have a great summer.

Brendan Dalley Editor Brendan Dalley Editor

For information on advertising or other inquiries, visit our website at www.sghealthandwellnessmagazine.com, email diane.sghealth@gmail.com or call us at (435) 236-2966.

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 2023.

Gini Grimsley, Director of Fitness Product, VASA Fitness Author, Health and Fitness

Tiffany Gust, MS, NBC-HWC, USA Triathlon Certified Coach Author, Health and Fitness

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

Diane K. Del Toro Director of Operations, Copy and Design Editor

Scott Allen, MD Author, Health and Wellness

Brigit Atkin Author, Mind and Body

Jessica Elgin Author, Economic and Financial Health

Erin Del Toro, ACHE Clinical Hypnotherapist Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Hafen Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Annelies Newman, RDN, CD Author, Nutrition and Healthy Eating

L. Steven Wilson Author, Purposeful Living

Matt Eschler, PhD, LMFT Author, Relationships and Family

Chris Eschler Author, Health and Well-Being Life Coach

William Plumb, DDS Author, Oral Health

MAYOR’S MESSAGE

Often we get so caught up in our day-to-day doings that we lose sight of the big picture. Here in St. George, things are always in motion. We are doing our best to manage and stay ahead of the growth. I’d like to provide an update about some key projects I mentioned during the State of the City address last February.

City Hall Building

One much-anticipated addition to the downtown area expected in the next couple of years is our new City Hall. Our current City Hall building served us well, but when it was built in 1980, our population was only about 11,000—and we had just 105 full-time employees. Now, every spare office, closet, or storage space is tied up as we now have approximately 800 full time employees and between 400 and 450 parttime employees to serve our growing population of approximately 100,000 residents. The new City Hall will be on Main Street, east of Historic Town Square.

New Fire Stations

Fire Station One will be moving from 1000 East to the heart of downtown on 400 East, former site of the old Flood Street chapel. This will increase square footage from 7,500 to 20,000, help with response times and the insurance rating, and give us a better headquarters from which to work. It is expected to be completed in 2024. Also on the horizon is Station Ten, which will service the airport, Desert Canyons, and Southern Parkway. It will also help cover Desert Color.

Graveyard Wash

Graveyard Wash Reservoir will allow us to store the reuse water that is collected and treated at the wastewater treatment plant during the winter months and use it for outdoor irrigation. The project is in the final stages of design. Construction of this reservoir is anticipated to begin in the fall, with an eighteenmonth construction period.

Parks

In April, we opened Broken Mesa Park in the Desert Canyons community. Later this summer, we are anticipating opening Fossil Falls Park, adjacent to the Virgin River near Dinosaur Crossing Drive. It will have a fantastic shaded playground and concrete plaza with raised planters, a sand volleyball pit, a large and a small pavilion, an open turf area, and a Spanish bosque plaza with a central raised planter. We cut the amount of turf in this park from about 4.5 acres in the original design down to 1.75 acres in the final design.

Mayor, City of St. George

I am thrilled to announce that as part of a landmark partnership, Dixie State University and the Greater Zion Convention & Tourism Office have entered into a strategic marketing agreement that will result in Greater Zion receiving more than $2 million in annual marketing exposure and Trailblazer Stadium being renamed Greater Zion Stadium.

As both new and returning students gear up for the new academic year at Utah Tech University, they are in for a fulfilling year of learning and growing as we continue to deliver an “active learning. active life.” approach to education.

As an open and inclusive university, Utah Tech’s hands-on learning opportunities are accessible to everyone. Whether you’re looking to learn new skills that will prepare you for a new career or to position yourself for a promotion, now is the perfect time to pursue the educational goals of your dreams. Classes start August 21, and enrollment is open until then. With more than 250 academic programs across all disciplines—humanities, arts, education, health sciences, business, and STEM—and offerings ranging from certificates to associate, bachelor’s, and master’s degrees, Utah Tech has the right program for you.

The 20-year, $10 million agreement maximizes revenue generated by visitors—not Washington County taxpayers—to create a superior experience for both visitors and residents. The partnership is truly a win-win-win situation for everyone; it promotes the area nationally, builds the community, and fuels economic growth by bringing more people to our gorgeous corner of the world.

Utah Tech University is proud to be a polytechnic institution, which means that we offer a hands-on, experiential approach to education that combines classroom knowledge with practical skills. Our curriculum is designed to prepare students for careers in fields that require both technical expertise and creativity.

As part of this effort, the Tourism Office will establish a visitor center at the stadium and information kiosks at other key locations on campus to showcase visitor activities to all those who attend events on the Dixie State campus. Additionally, Dixie State will better be able to tell prospective students what an amazing backyard full of abundant recreational opportunities they will have when they attend DSU.

At Utah Tech, we know that the best way to learn is by doing. That’s why we place such a strong emphasis on hands-on learning. Through internships, clinical experiences, undergraduate research, industry partnerships, and service learning, our students have the opportunity to work on real-world projects, collaborate with industry professionals, and apply what they’ve

The timing of this partnership couldn’t be more perfect, as it will assist Dixie State during our transition to NCAA Division I status through opportunities to expand athletic facilities. The university plans on adding state-of-the-art press boxes and comfortable event space to the existing westside grandstands, which will help attract more athletic, entertainment, and community events. As a member of the

Western Athletic Conference starting this July, Dixie State will take on competitors based everywhere from Washington, California, Arizona, and New Mexico to Illinois, Missouri, and Texas. This will give Greater Zion access to audiences it would otherwise leave unreached.

learned in the classroom to solve real-world problems. This not only provides our students with valuable experience, but it also benefits the local community by providing businesses with innovative solutions to their challenges.

In addition to our emphasis on experiential learning, Utah Tech University is also committed to providing our students with a wellrounded education. A comprehensive education is essential for developing critical thinking skills and a broad understanding of the world around us.

As our students continue their education, we’re here to support them every step of the way. Whether they need academic support, career guidance, or a sense of community, our robust student resources are freely accessible to make their Utah Tech experience positive and successful.

Invest in yourself and apply today at apply.utahtech.edu. I look forward to seeing you on campus this fall!

Plus, partnering with Greater Zion is a natural fit for Dixie State University. The Tourism Office’s vision to “Inspire Greater. Experience Greater. Live Greater.” aligns perfectly with Dixie State’s “active learning. active life.” approach to education. Both philosophies take advantage of the beautiful, world-renowned destination we live in by encouraging students, visitors, and residents alike to learn by exploring. Here at the University, we recognize that valuable learning experiences take place inside and outside of the classroom. By taking advantage of experiences available in Greater Zion, we all can grow academically, actively, and holistically.

This unique, trailblazing partnership certainly will enhance our community for years to come. I can’t wait to see you at upcoming games, concerts, and community events in Greater Zion Stadium!

Richard “Biff” Williams President of Dixie State University

The Dixie Tech Experience

Your education doesn’t have to be by the book. Dixie Tech offers unique, affordable pathways that will give you the training and experience you need to jump right into the workforce. We provide a variety of programs, such as digital design, mobile app development, electrical, plumbing, practical nursing, EMT, welding, collision repair, culinary arts, and more, that focus on the skills you will use in your field.

Dixie Tech collaborates with professionals from each industry to keep our programs growing and adapting alongside the job market. We stay up to date with the latest technology and innovations from each industry to ensure that we are preparing you for success in the workforce. Instructors train you with the support and hands on experience needed to grasp the concepts and skills that employers are looking for.

Each of our programs offers a quick and cost-effective way to get into the workforce and a fast-paced curriculum that will leave students with a knowledge base and understanding of the skills necessary for success in their field. Most programs can be finished in under a year, and over 90 percent of our students obtain a job in their field of study either during their education or soon after graduation.

Dixie Tech programs are set up into cohorts, where a group of students start together, learn together, and eventually graduate together. Each cohort works and learns in a consistent learning environment one class at a time as the students train hands-on to understand industry

related skills. Students are given the opportunity to foster relationships with others that are going into the same industry and gain a support system made up of peers and advisors.

As students learn in cohorts, they get to know one another and create relationships that will last a lifetime. Smaller class sizes also allow instructors to interact with students and help them every step of the way. Cohorts build a sense of community and inclusivity throughout the educational process and provide students with a network of relationships that expand into the workforce and beyond.

Our goal at Dixie Tech is to make our programs accessible to anyone looking for a way to better their lives—whether that means learning the skills for a career change, finding a more fulfilling job, getting training that will help earn a better paycheck, landing a job that will create stability for the future, having skills to fall back on, or finding the right career fit. Dixie Tech programs train you with the knowledge and hands-on skills you need to make life-changing career choices.

Dixie Tech has a team of financial aid advisors that help students navigate funding opportunities to attend college. Many of our programs qualify for financial aid through federal Pell grants. We also offer multiple scholarships for students and accept donations from the community. If you believe Dixie Tech would be right for you or someone you know, please visit DixieTech.edu to get more information, or call 435-674-8400.

Apply Today!

Collision Repair Technology

NOW ACCEPTING APPLICATIONS!

The Collision Repair program prepares students for careers as body techs, paint techs, or insurance assessors and bidders. Courses provide instruction in the fundamentals of repairing vehicles damaged in a collision. The curriculum is aligned with the Inter-Industry Conference on Auto Collision Repair (I-CAR). Upon successful completion of the program, students will be eligible for I-CAR ProLevel testing through I-CAR’s Professional Development Program.

NOW ACCEPTING APPLICATIONS!

July 5, 2023 Starts are available

Culinary Arts

Take the first step into your culinary career as you learn all the aspects of high end cooking, baking, catering, and management. Get hands-on experience that will help you gain the skills and confidence to step into any kitchen in the workforce. Train under two world-class chefs that will teach you the tricks of the trade as you experience all of the duties you’ll need in the kitchen. Classes are made up of a group of students that will stay together throughout the program and graduate ready to work in the food industry.

Financial Aid & SCHOLARSHIPS

Starts are available

Financial Aid & SCHOLARSHIPS

July 17, 2023

HVACR Technician

NOW ACCEPTING APPLICATIONS!

Get a headstart for your career as an HVAC technician. The HVACR program provides hands-on experience that will help you gain the skills and confidence to sit for the EPA 608 State Certification and join the workforce. You learn the practical skills in a small classroom setting that allow professors to work closely with students. After graduation, you will be prepared to install, troubleshoot and repair heating, cooling, ventilation, air conditioning, and refrigeration systems in residential or commercial settings.

July 31, 2023

Financial Aid & SCHOLARSHIPS

Starts are available

By Rob Henderson, LASUDC, CTRS

As a dually licensed addiction counselor and recreation therapist, I have long been fascinated by the healing power of nature on the human mind. So intrigued, I’ve even built a therapy practice surrounding trekking in the backcountry, canyoneering, rock climbing, and floating the river. Most recently, however, it’s been this last activity, being on the water, that has caught my clinical attention.

I’m discovering a geyser of research about the incredible interactions between bodies of water and the human mind. As a refresher, not only is water a main life source for us but it also makes up 60 percent of our bodies, and our brains are a whopping 75 percent water. Also, don’t forget that the first nine months of life are spent submerged in water. Water is not only a part of us and essential for survival but apparently, it has a wonderful effect on our psyche. Through brain imaging, research has shown that the mind prefers blue light to all other colors and that connecting with bodies of water floods our neural pathways with feel-good chemicals, increasing dopamine, serotonin, and oxytocin, while stress hormones, like cortisol, drift away. Furthermore, bodies of water help the brain relax, refocus, and reset, dipping us into a mildly meditative state. In short, healthy connections with water trigger a response that’s literally ”all in our head.”

About the Author

This wave of research has also shown that humans enjoy water most when sharing the experience with those they love. This has encouraged some amazing applications of water for health and wellness. Ponds, pools, rivers, lakes, and oceans are now being used therapeutically. These therapies range from water therapy for wounded vets to rowing together as an additive cancer treatment. Professionals from all disciplines are now navigating to the water, both individually and as teams, to get their creativity and cohesion flowing. Even elite athletes have found that floating calmly in water before a game turns on the “blue mind,” helping them clear their thoughts, find their zone, and perform at the highest levels. In fact, amazingly, the same year that the Golden State Warriors, the New England Patriots and the Chicago Cubs implemented floatation therapy for their players, they all won their respective national championships (does anyone, BTW, have Will Hardy’s cell number? ).

So what water options are available to us in this sweltering desert heat? Well, more than you might think, especially after such an abundant year of snowpack and rainfall! Check out the table below for some splashing summer resources that will cool you and your blue-tiful mind.

Additional resources: Blue Mind by Dr. Wallace J. Nichols

Rob Henderson is dually licensed in addiction counseling and recreation/experiential therapy and is a Wilderness First Responder. He also specializes in leisure and outdoor education, youth development, family systems, and parenting. He is best known for his ability to integrate play and a variety of adventures and backcountry pursuits into his private practice as well as with his family. Additionally, Rob is the executive director and co-founder of RITE Trainings, a 501(c)(3) nonprofit that “provides for providers” effective, interactive, and affordable behavioral health training and education. Visit www.RITETrainings.org or www.ARETherapy.com to learn more.

Creeks, Rivers, Falls and National Parks

Toquerville Falls

Red Cliffs Recreation Area (seasonal waterfall)

Zion (Virgin River)

Kanarra Falls

Canyonlands National Park (The Confluence)

Grand Canyon (Colorado River)

Willow Beach (Colorado River/Emerald Cove)

Pools and Water Parks

Sand Hollow Aquatic Center

St. George City Pool

Washington City

Community Center

Hurricane City Pool

Island Swing

Local resorts (Veyo Pool, Las Palmas, etc.)

Lakes

Sand Hollow

Quail Creek Reservoir

Fire Lake Park

Ivins Reservoir

Tropic Reservoir

Kolob Reservoir

Gunlock and Gunlock Falls

Baker Reservoir

Ash Creek

Pine Valley Reservoir

Panguitch Lake (1.75 hours)

Navajo Lake (1.5 hours)

Aspen Mirror Lake (1.5 hours)

Lake Mead (1.5 hours)

Lake Mojave (3 hours)

Lake Havasu (4.5 hours)

Splash Pads

Thunder Junction

St. George Splash Pad

Hidden Valley Park

Pine View Splash Pad

Sienna Hills Park

Green Springs Park

Treasure Valley Park

Dixie Springs

Hurricane Splash Pad

Water Activities Worth Considering Swimming

Diving

Pool games

Water Exercises

Splash Pads

Boating

Towing/Boat Sports (water skiing, wakeboarding)

Personal Watercrafts

Rafting

Canoeing/Kayaking

Sailing

Windsurfing

Paddleboarding

Paddleboard Yoga

Skipping Stones

Surfing

Wading

Beach Bumming

Cedar City Aquatic Center

Cowabunga Bay/Canyon (Las Vegas and Draper)

Splash Summit (Provo)

Lagoon-A-Beach (Farmington)

Weekend Getaways/ Ocean Beaches (6+ Hour Drive)

Santa Monica State Beach

Zuma Beach

Laguna Beach

Venice Beach

San Clemente State Beach

Juniper Beach

Coronado Beach

Crystal Cove State Park

Local Ponds

Skyline Pond

Virgin River Park Pond

Cox Pond

Tawa Pond

Grandpa’s Pond

Razor Ridge Park Pond

The Boilers

St. George

Photo courtesy of Google Maps

Photo courtesy of Google Maps

By Annelies Newman, RDN, CD

One of the problems we face when tweaking our current diets to healthier ones is feeling like we are somehow missing out on treats and special items from the grocery store shelves. Summertime picnics and barbeques are often not quite enough without that pack of variety drinks, chips, or other convenient options. Most people planning a party want to communicate to their guests that they cared enough to do a little extra.

So how can we make those yummy summer meals healthy and still let people know we cared enough to make it special? The answers are usually in the secret sauce, the grill, and the colors. It is often those little extras that make our summer fruits, vegetables, and meals that much better.

For example, to add some excitement to the veggie or fruit tray, arrange them in an eye appealing way. For a younger crowd, that might be a rainbow or butterfly; Pinterest has some great ideas for this. Dips and sauces made from low-fat dairy or healthy oils like olive and avocado oil are great places to start in finding a good recipe. Dips made from beans like garbanzos or black beans can be seasoned for a veggie tray. Plant-based cheese dips also can provide some new flavors that change things up.

You could also try out some olive oil and vinegar blends. I have made my own mixes to go on a green salad. Redstone Olive Oil has infused

olive oils and vinegars in some fun and tasty flavors. I was told their Neopolitan blend is a crowd favorite, and after tasting a sample, I was sold. I’m convinced my vegetable and fresh green salad intake will easily increase when I use this as my dressing.

Rather than serving up a bag of seasoned chips—I am a succor for my favorite flavors—a healthier alternative would be a multigrain chip dipped in guacamole. The chips are high in fiber and the avocado provides healthy fats. If you are serious about eating healthy, using guacamole instead of high-fat spreads can help to resolve a second issue: guacamole is great on hamburgers in place of cheese. Guacamole recipes can be packed with flavor and have that same smooth-mouth feel with less saturated fat.

When it comes to grilling, focus on cooking healthy proteins and increasing the amount and variety of the vegetables you serve. For a generally improved health approach, follow the Mediterranean dietary guidelines for eating red meats sparingly. Marinated chicken is a healthy, lean protein as long as you remove the skin and visible fat. And chicken is so delicious right off the grill, too.

Another healthy choice might be salmon or fish served with a juicy lemon or with my favorite cilantro-lime vinaigrette (for the recipe, visit my blog at www.anneliesnewmanrdn.com). If you

have a good fishing story to go with your meal, your dinner party will be all the better.

Many grocery stores and markets sell healthy and good-tasting veggie burgers. Top your burger with guacamole, and serve it on a whole wheat bun for a satisfying option.

Grilled vegetables and fruits will add color and flavor to your meal. If you don’t have time to spear them kabob-style, using a grilling basket to save time will allow you to enjoy a lovely mixture of grilled goodness.

You can’t entertain without summer hydration options. When it comes to drinks, avoid anything with added sugars and high-fructose corn syrup. Drinking plain fruit juice is not advised either as you can quickly increase your intake of calories. Instead, eat the whole fruit, which has added fiber and other nutrients that are lost when processing the fruit into juice. The best beverage choice is ice cold water with sliced lemons and limes for flavor and color.

I have occasionally served veggie and fruit smoothies at my summertime gatherings. I prefer this over just plain juice because it has the added fiber and typically is made from the whole fresh fruit. Healthier smoothie recipes use water or coconut water for blending. As an added bonus, smoothies can be made into popsicles in advance if you have children to please.

Lastly, pay close attention to food safety. Keeping cold food cold and hot food hot while entertaining outside can be tricky. If food that is meant to be served warm is left out too long, it should be discarded. Microbes like to grow in 40 to 140 degree temperatures: the danger zone. So make sure you cool and refrigerate your food within two hours. Plan ahead when picnicking to have coolers and ice ready or plan to discard foods that aren’t kept properly cooled.

In the end, it’s the time you spend planning and preparing the event that can make those summertime gatherings a fun and enjoyable experience.

About the Author

Annelies Newman, RDN, CD, received her bachelor’s degree from Brigham Young University with a major in nutrition and dietetics and a minor in music. She is a speaker and presenter on nutrition related topics. Currently, she owns a private practice guiding individuals to make changes for better health and wellness. On the side, she enjoys adventuring with her husband and three little boys outdoors. She believes that real food is good for the body and should be enjoyed!

Students at Rocky Vista University Practice Caring for Victims of a Mass Casualty Event

By Stephen J. Miller, DO, MPH, FACOFP, Senior Associate Dean of Clinical Education at Rocky Vista University

On April 29, 2023, at 1:00 p.m., Rocky Vista University’s Ivins campus experienced the horror and chaos of a student center bombing.

You may not have heard or read about this incident in the news because it was just a simulated practice event to mimic what would greet first responders if the bombing was real. But because it looked real, it felt real to the first responders—from school medical students to police and fire rescue—as they encountered many injured and bleeding “victims,” some moving, others motionless.

And that’s the point. Victims of a mass casualty event require tremendous amounts of medical and emotional support immediately and to such a great extent that first responders can be easily overwhelmed. Individual training and preparation complemented by group practice are the keys to being effective care workers when faced with such chaos and tragedy. “The event was beneficial in many ways,” said Andy Nigh, MD and Assistant Professor of Surgery. “Students learned the value of teamwork, both at the planning level and as they took care of simulated patients. They learned and practiced communication skills and how to work while under pressure.”

Simulated disasters, like the one conducted at Rocky Vista University, require hours of planning and coordinating in order to be successful. Student doctor Brogan Crocket, OMS-I, MS, MHA, NR-P, was involved in logistical planning for the Rocky Vista event. “It required attending and participating in multi-agency meetings held with Santa ClaraIvins (SCI) Public Safety, SCI Fire Rescue, Washington County Bomb Squad, and various RVU departments,” he said. “Prior to the simulation, we also worked through our patient cases and outlined our training.”

The event was the third to date to be sponsored and run by RVU in conjunction with local and county emergency response units. Because it was a bombing, those first responders included tactical response teams who worked together to plan their roles for such a catastrophe, preparing their units separately and together prior to the event

It was a team effort as we connected with the departments of public safety to draft and execute the plan, develop the medical cases, and train the students.

and then responding in a coordinated effort to help victims and protect all from the perpetrators of a bombing.

“We really appreciate the partnership we have with Santa ClaraIvins Fire and Rescue and with the Police Department and Washington County Bomb Squad,” said Kelly Schroeder, manager of public safety and security at the RVU Ivins campus “It’s great for our groups to learn how we can respond to emergencies together. We want them in our building. It helps all of us if they know the layout and landscape should a real emergency come up, and it helps our students learn how to work alongside emergency personnel.”

As a co-organizer of the event, Kelly Dinh, OMSII and President of the Wilderness Medicine Student Interest Group, explained the importance of the event and the positive effect it would have on the community in the future. According to Dinh, the simulated bombing allowed school, local, and county officials to plan and analyze outcomes of a practice event in order to respond as a cohesive, effective group should a mass casualty event occur. “We had over seventy-five RVU students and more than twenty community volunteers as patient actors,” she said. “We had involvement from the police department, fire department, school security, and bomb squad. We started our planning during the summer of 2022, and because many of us had participated in previous mass casualty events, we had a lot of new ideas and suggestions for improvements, and we had the vision to carry it

out. It was a team effort as we connected with the departments of public safety to draft and execute the plan, develop the medical cases, and train the students.”

Mark Wardle, DO summarized the success of this collaborative mass casualty training event in this way: “During the exercise, one of the ‘mass casualty victims’ simulated a precipitous delivery of her baby followed by heavy postpartum bleeding. It was heartening to see the students not only remember to stay calm and think critically to address the medical needs of this patient but to also remember to address her specific emotional and personal needs as well.”

Rocky Vista University will continue to plan and execute such simulated events in cooperation with local and county officials in order to improve readiness to respond to a mass casualty.

By Marianne Hamilton

Arthur LeBaron calls the experience “magical.” Each time the Southern Utah Bicycle Alliance (SUBA) board member and Hurricane City engineer delivers a supply of Strider® Bikes to a local kindergarten class, he sees expressions of unbridled ecstasy on the students’ and teachers’ faces.

The magic began in April, 2023, when SUBA first partnered with the Healthy Dixie Council to make bicycle riding accessible for southern Utah’s youngest riders. To date, SUBA and Healthy Dixie have distributed more than sixty balance bikes to several kindergarten classes in Washington and Iron Counties. When the fall term begins, more bikes will roll into other local schools.

For the uninitiated, Strider (among its many products) makes small push bikes that have no pedals. Instead, beginning riders can “scoot” forward on two wheels at their own speed. As they gain confidence and move faster, kids learn to pull their feet up onto pegs in the middle of the bikes, thereby developing critical balance skills. Along with the physical aspects of riding, young riders also acquire an allimportant sense of self.

“We’ve found that kids who know how to ride a bike have a certain level of autonomy and freedom that gives them self-confidence,” said Ryan Gurr, owner of Red Rock Bicycles, which supplies the Strider bikes. Gurr, a former SUBA president, also delivers bikes to kindergarteners and says he has witnessed the

benefits of the program firsthand. “When kids feel like they can just jump on a bike and ride to a friend’s house, to school, to the pool, or elsewhere, they start to feel like they can take on challenges by themselves,” he noted.

“Being on a bike also helps with kids’ mental health,” Gurr added. “For the kindergarten kids, the bikes allow them to focus on something, whether that’s riding around a rock, up onto a curb, or around cones. It helps them develop brain skills that a lot of adults take for granted.”

SUBA and Healthy Dixie were inspired to launch their program after watching the success of Valley Academy’s mountain bike elective course, which has been available to fourth- through eighth-graders for the past

Tykes Bikes

Southern Utah Bicycle Alliance and Healthy Dixie Council Partner to Get Youngest Riders Rolling

year. Students who take the course spend two weeks learning to ride mountain bikes and then put in two-week stints building mountain bike trails on the Academy’s surrounding property. Gurr and LeBaron also laud Outride, a national nonprofit organization dedicated to improving the lives of youths through cycling. Outride oversees Riding for Focus, which empowers middle school students with ADD and ADHD to improve their cognitive, physical, and socioemotional well-being via access to bikes.

“We’ve created our program to make it easier to get into our schools and made it 100 percent customizable,” said Gurr. “Each school can incorporate the features that work best for their students.”

LeBaron, father of seven and a thirteen-time IRONMAN® St. George competitor, noted that giving little ones access to two wheels early on will reap significant benefits as they mature. “SUBA and Healthy Dixie have data showing that only one in four kids at the kindergarten level knows how to ride a bike. So automatically, biking won’t be for them. We want to remove that barrier by putting balance bikes into schools that kids can use at recess. Then, making the transition to pedal bikes will be seamless, and hopefully, we can instill a lifelong love of riding bikes in the kids.

“The coolest thing,” LeBaron continued, “is when the teachers text us a video two weeks after the kids get the bikes, and they’re zooming around, having a blast. The kids love it, and we feel like the program will have a long-term ripple effect in how they feel about themselves.”

Bike purchases and distribution are being made possible through a unique combination of grants and donations. According to LeBaron, the first fundraising pitch sent out by SUBA and Healthy Dixie Council yielded $25,000 from community members. “We have a grant program that allows the schools to raise half the funds for the wholesale cost of the bikes, then we contribute the other half,” LeBaron explained. “This enables the schools to get into the program for a very low cost.”

Given the wholesale price of $140 per bike, that cost works out to just $67 to be covered for each bike by a school. LeBaron notes that a generous benefactor (who chooses to remain anonymous) has pledged to cover 100 percent of the cost of putting bikes in Title I schools; this has enabled bike purchases for a school in Iron County.

At Valley Academy in Hurricane, sixty kindergarteners learned important lessons about taking turns and sharing the twenty bikes the school received. Hurricane’s Three Falls Elementary School now has five bikes, Hurricane Elementary has ten, and in Cedar City, Gurr delivered twenty to Three Peaks Elementary. La Verkin Elementary School received ten bikes, prompting Principal Gabby Young to tout their physical and mental benefits. “Obviously, the first thing is that the bikes promote physical activity,” Young said during an interview for a Community Education Channel segment about the bike program. “But it’s also about developing fine and large motor skills. Our kids are learning how to balance, how to have

multiple things going on at once, how to make decisions quickly, and how to watch out for others—things that are all developmental, especially for five- and six-year-olds.”

While Gurr and LeBaron prefer to experience the excitement of delivering the bikes to students in person during the school year, they’re more than willing to make drop-offs throughout the summer months. And while their coffers will need to be replenished after they’ve supplied roughly 200 bikes, both anticipate that Utahns will step up to the challenge.

“At this point, we don’t see us running out of the funds we need,” LeBaron predicted. “We really feel like the community will continue to sponsor this program. It’s rung too much of a chord in too many people’s hearts to allow it to die.”

Tax-deductible donations to the Southern Utah Bicycle Alliance’s balance bike program can be made at https:// southernutahbicyclealliance.org/supportsuba/donate/. If your school is interested in receiving bikes, email arthur@cityofhurricane.com.

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When not race walking, hiking, or teaching water aerobics, she is the past Board Chair of Art Around the Corner and the Special Events Manager for DOCUTAH. She and her husband, Doug, are also co-administrators of the St. George Wine Club and race directors for the Huntsman World Senior Games and National Senior Games. Marianne was crowned Ms. Senior Universe 2021-2022 and is the Senior Pageants Group’s Senior Games Ambassador. She is a proud breast cancer survivor.

Scrolling through social media has a habit of making the grass look greener on the other side. Before you throw caution to the wind— selling possessions and moving to faraway places—it’s good to be reminded of why you chose to settle in a single geographical area. With all that the world has to offer, what makes where you live HOME?

When deciding where to purchase a home, it’s important to take numerous factors into consideration. For example, what type of climate and daily weather will you experience? Is access to outdoor recreation and proximity to state and national parks a priority? Is the area conducive to success, with a strong economy, healthy job markets, and low crime? How easily can you access where you live? Is there an airport nearby? And don’t forget to take cultural health into account when looking at school systems, art programs, and opportunities for cultural influence and celebration.

This is where the value of a local Realtor® is found. When looking to find a home in Washington County, count on the expert advice of a Realtor® who lives, works, and plays in the same area. They offer unbiased feedback and insights into the communities that make up Washington County and can help determine which amenities and features fit buyer needs.

For many looking to own a home, Washington County checks the boxes! As one of the fastest growing areas in the country, it’s a refuge for individuals across the globe with direct access to some of the most incredible views in the world. The red cliffs, sandstone bluffs, and wide plateaus provide beautiful views all year, and local leaders work tirelessly to preserve and beautify these natural spaces while developing new outdoor recreational opportunities.

Finding Home IN WASHINGTON COUNTY

By the Washington County Board of Realtors®

Along with these outdoor wonders, Washington County offers a peaceful, safe environment where individuals and families find no shortage of things to do. With the continuing growth of the area, emphasis has been placed on offering top-notch dining, state-ofthe-art schools, and a strong economy poised for rapid growth, offering endless career opportunities. Within Washington County, residents and visitors alike can explore, shop, dine, experience history, and embark on educational adventures. It is an ideal place to start a business, raise a family, or relax with a quiet round of golf. And for those looking for an exciting life without the party lifestyle, Las Vegas is a quick drive away!

With no shortage of biking and hiking trails, river walks, fishing ponds, water parks, and soccer fields, the opportunities are endless for residents of this beautiful area. The open feel of the county draws home buyers from around the world, while the people and opportunities for a healthy, fulfilled life are what make them stay.

Did You Know? Fun Facts about Washington County

50+ miles of paved paths for walking/biking

460 mountain biking trails

12 golf courses

300 days of sunshine each year

Easy access to 5 national and 4 state parks

Discover Washington County and all it has to offer with the guidance of a local Realtor® who has firsthand knowledge of the area amenities you value. Use this expertise as you make this place “home.”

Rocky Vista Health Center Helps Women

Washington County women no longer have to wait months to obtain a wellness visit thanks to the new health center in Ivins. A key service line provided at the Rocky Vista Health Center is women’s health. The Rocky Vista Health Center knows how important it is for women to be seen by a provider as soon as possible, and they strive to provide same week appointments.

Leading with compassion, the medical team wants women to feel heard and be confident in their ability to live the healthiest life possible. Understanding the conditions unique to women at all stages of life, the clinic offers a supportive

environment for a wide range of concerns including heart health, cancer, breast health, sexual health, osteoporosis, thyroid disease, rheumatologic diseases, multiple sclerosis, and menopause. Women who turn to Rocky Vista Health Center with questions about their health and well-being find expert care from providers trained in women’s health.

In addition to women’s health, the clinic also provides services for senior medicine, adult care, pediatric care, sports physicals, diabetes, high blood pressure, and more.

To schedule your appointment, please call 435-233-9500.

Dr. Steven Harmon

Team at Rocky Vista Health Center

Spiritual Physical

Chemical

The Triad of Health Keeping Your Life in Balance

As I walk along the streets and avenues of Manhattan, I enjoy gazing upon the architecture of the many great buildings. I enjoy the imaginations of great men and women. I think of the pride they took in their work.

If you were going to build a great building and you wanted it to remain grand, long-lasting, and functional for many years, you would choose the building materials carefully for this masterpiece. You would give meaningful attention to each step of the building process in order to produce the highest quality of structure. You would follow a strict maintenance plan and keep a fine maintenance crew, always checking and following through to keep the crew continually building or repairing things before they become a problem. This is how a great structure is built and kept in top condition.

As I walk along the streets and avenues of Manhattan, I enjoy gazing upon the architecture of the many great buildings. I enjoy the imaginations of great men and women. I think of the pride they took in their work. If you were going to build a great building, and you wanted it to remain grand, longlasting, and functional for many years, you would choose the building materials carefully for this masterpiece. You would give meaningful attention to each step of the building process in order to produce the highest quality of structure. You would follow a strict maintenance plan and keep a fine maintenance crew, always checking and following through to keep the crew continually building or repairing things before they become a problem. This is how a great structure is built and kept in top condition. Would you consider any less for the structure responsible for housing your very life? I am talking about your body.

Would you consider any less for the structure responsible for housing your very life? I am talking about your body.

Real health comprises your entire being. In order

to have a grand, long-lasting, and functional body, there are three aspects of health to balance: Chemical, Physical, and Spiritual. This is the Triad of Health.

Real health comprises your entire being. In order to have a grand, long-lasting, and functional body, there are three aspects of health to balance: chemical, physical, and spiritual. This is the Triad of Health.

Chemical

Chemical

You have all heard it: You are what you eat. In fact, you are what you eat, drink, swallow, inhale, absorb, or consume in any way. The major component of chemical health is your nutrition.

You have all heard it: You are what you eat. In fact, you are what you eat, drink, swallow, inhale, absorb, or consume in any way. The major component of chemical health is your nutrition.

All things you consume are broken down within your body to their chemical compounds and are either used as building blocks or become waste— wreaking havoc on your body.

All things you consume are broken down within your body to their chemical compounds and are either used as building blocks or become waste—wreaking havoc on your body.

It takes high-quality materials to build a high-quality product, and your body is no exception. Be cognizant of what enters your body. Give your body what it needs to be strong and healthy. Stay away from things that slow you

It takes high-quality materials to build a highquality product, and your body is no exception. Be cognizant of what enters your body. Give your body what it needs to be strong and healthy. Stay away from things that slow you down or break down

High Performance Aging

By Tiffany Gust, MS, USA Triathlon, CISSN

With the right approach, older runners, cyclists, pickleball players, and many other types of athletes can maintain or even increase their performance levels over time. It was once thought that this was not possible. Let’s learn more about the aging athlete’s body to understand how this can now be a reality.

Age and Its Effect on Physical Performance

As the body ages, a steady decline in maximal exercise capacity and the ability to recover properly is going to take place; we know that the body is designed to do this. However, we now know what is going on with the body and why these changes occur.

The primary decline of maximal exercise capacity occurs due to a decrease in cardiorespiratory (heart, lung, and circulation) function and a reduction in muscle mass.

Studies have shown that your maximum oxygen uptake capacity declines by about 1 percent per year. Muscle mass is also impacted. The mass of fast-twitch muscle fibers is greatest in your thirties. After this

peak point, there is a decline in power of 3 percent per year, which eventually slows down to a decline of around 1 percent per year for both men and women alike.

Training itself can slow down the agerelated decline in fitness. A 2001 study in the Journal of the American Geriatric Society compared the decline in aerobic fitness of forty-two healthy, vigorously training, middle-aged older athletes (average age: sixty-four) and forty-seven healthy, sedentary men of comparable age over an eight-year period. The study concluded that the athletes who continued to train vigorously had no significant decline in their maximum oxygen uptake.

We also know that you don’t have to train vigorously to get results. The concept of “use it or lose it” rings true. With athletes and older adults, it’s important to assess the deficits (we all have them) and then build a program that is customized and addresses the individual’s needs. If a masters athlete has been engaging in one sport for many years, they may have overactive and underactive muscles that can increase their chance for injury as they age.

Maintaining good health and fitness is probably the most important goal to keep in mind. Balance, mobility, muscular strength, and endurance along with flexibility should be the focus. Both muscle mass and strength can be preserved with lifelong physical activity and a program that is customized and tailored to current needs. An assessment can help determine areas that may need more work and areas in which the athlete is excelling that can be enhanced. Then the gap of where you are and where you want to be can be closed in a safe, structured manner.

Declines in performance are inevitable, but the rate of decline may be much slower than once believed. Ongoing research continues to support the theory that we can all make gains, reap great health benefits, and maintain a high level of fitness over the age of forty, fifty, sixty, and beyond. Never let your age stop you from pursuing greater athletic goals.

Our High-Performance Aging Program

With evidence-based interventions, aging doesn’t have to equate to decreased performance. The Sports Performance training program at Intermountain Health is designed to promote successful aging, injury reduction, and enhanced performance. Call 435-251-3733 or email tiffany.gust@imail.org to find out more. Go out and chase your dreams. Aging is just a state of mind!

Staying Safe Online During the Lazy Days of Summer

By Lori Wright, CEO, Family Healthcare

As children and families enjoy the summer break, there is a lot to look forward to: enjoying outdoor activities, relaxing with family and friends, sleeping late, and possibly spending more time online. With more downtime, there is more time to surf the web.

Time online is a maze of perks and pitfalls, like a video game where villains lurk while heroes swoop in to save the day. Not everyone you meet online has your best interests in mind.

Parents play a significant role in the online safety of their children by being good role models, setting limits, monitoring computer usage, investing in high-quality child protection software, and most importantly, having informed conversations that will help equip kids to safely navigate in a world of online predators. Parents, make sure you have regular discussions with your children about the importance of internet safety. It’s the best way to keep them away from the harm the internet can do.

With online predators getting more and more clever about how they go about their business, how do we outsmart them? In order to keep ourselves safe while using technology, we can follow the acronym SMART:

About the Author

S: Stay safe!

Don’t give out your information to anyone you don’t know.

M: Don’t meet up!

Meeting up with strangers from the internet can lead to unpredictable and unsafe situations.

A: Don’t accept!

Accepting files from sources you’re not familiar with can give hackers access to your personal data or even install bugs in your device.

R: Reliable?

Check your facts before believing anything you see online. People may not always be telling the truth.

T: Tell someone!

Tell someone you trust if something doesn’t seem right in your online communications.

Remember that the internet can be a great source of information and entertainment, but there are people out there who will ruin the experience for you. It is your job to keep yourselves and your children safe online so you can continue to thrive in your virtual environment.

Lori Wright is the CEO of Family Healthcare. With more than twenty-five years of experience in community health, she is passionate about developing equity, where everyone is able to access high quality integrated primary health care. Family Healthcare’s mission is Making Lives Better, and as CEO, Lori’s efforts are focused on improving the overall health of patients and the communities that Family Healthcare serves.

Lori serves on a variety of committees across the state and throughout Washington and Iron Counties, including the St. George Area Chamber Board of Governors, Dixie Tech Pharmacy Tech Advisory Committee, and Association of Community Health Center’s Board. She also serves as co-chair of the AUCH Health Center Control Network. She is a Certified Medical Practice Executive by the American College of Medical Practice Executives and has received a BS in Community/Public Health and a Master of Public Administration from the Marriott School of Management.

Frequently Asked Questions About Suicide Prevention

By Kelly Swan, President, RITE Trainings

If you’ve been impacted by suicide or a loved one’s suicide attempt, then you know how important it is to be armed with knowledge and compassion around this difficult topic. Due to lingering myths and stigma about suicide, accurate knowledge can be difficult to find. This article will address the following common questions about suicide prevention: Who is at risk? What should I say to someone who might be struggling with thoughts of ending their life? What resources are available to someone who is contemplating suicide?

Who is at risk?

Suicide is the second leading cause of death in the USA for youth and young adults ages ten to thirty-four, and middle-aged white males have the highest rate of completed suicide. In 2020, 1.2 million people attempted suicide and 47,000 people died by suicide in the USA. That’s triple the homicide rate for the same year.

One in twenty Americans have had thoughts of suicide in the past two weeks. Anyone struggling with trauma, grief, hopelessness, or a crisis of faith is at increased risk. Persons who feel abandoned or rejected or who are feeling like a burden are at high risk. People who are suffering physically, emotionally, financially, or mentally are at higher risk, too.

About the Author Kelly Swan is an expert on addictive disorders, LGBQT issues, cultural competency, and curriculum development. She is committed to assisting community partners with identifying and implementing effective solutions to the opioid epidemic along with the pervasiveness of homelessness. Ms. Swan is an active member of numerous community groups and a strong community advocate.

What should I say to someone who might be struggling with thoughts of ending their life?

If you are concerned about someone’s risk, a good approach is to tell them what you’ve seen, heard, noticed, or felt that makes you concerned. Then ask very directly, “Are you thinking about suicide?” This direct question saves lives. Be ready for whatever answer you get. Breathe deep, keep calm, listen, and accept their reality. Do not contradict, offer platitudes, or judge. Try to walk in their shoes, feel their pain, and offer compassion.

You might ask, “How long have you been feeling this way?” and “Do you have a plan?” These questions will give you a better idea of risk. If this feeling has been wearing them down or if they have a plan and access to lethal means, then their risk is higher, maybe even imminent. In higher risk situations, it is best to call 911 and remove guns, prescription and over the counter medications, rope, poisons, and anything else that can be used lethally from the home.

What resources are available to someone who is contemplating suicide?

For suicidality or any mental health challenge, the National Crisis and Suicide Prevention Lifeline can be accessed by dialing or texting 988. You can call with someone who is struggling. You might say, “This is bigger than us, and your safety is important. Let’s call this number together.” It’s important that you don’t panic, don’t put yourself in danger, and don’t make any promises you can’t keep.

Please know that you are not alone. Suicide crosses all demographics, faiths, and income levels. Some groups have higher risk, but the factors that indicate risk are human factors and so no one is immune. If you’re concerned, reach out. Have the lifesaving conversation. Connection is prevention.

To Rent or Not to Rent

By Jay Bartlett

When going on a riding holiday, there is a lot to consider when it comes to what gear you should bring. One of the biggest considerations is whether to bring your own bike or rent one. Many bike shops have rental fleets, so if you’re traveling by air, you’re taking a huge drive and packing a lot, or you just have a very full itinerary that only includes a little time for riding, renting a bike may be your best bet. Bicycles Unlimited, for instance, has a link on their website that lets you choose what type of bike you’ll be riding (i.e. road, mountain, electric, etc.) and the size that fits you. You can also rent car racks to haul the bikes to the trailhead and/or add helmets, locks, or repair kits to your rental. It’s a simple way to have everything ready to go when your precious riding time becomes available.

However, there are several things to keep in mind when renting a bike. For instance, what pedals do they offer? If your shoes are set up for a certain pedal, make sure the rental shop has them or it’s going to make for a very uncomfortable ride. It’s not a bad idea to bring your own pedals, especially if you ride clipless because knowing when a cleat will release is important for safety and bravery! Having your pedals ensures that one of the most important touch-points on the bike will feel natural to you.

Don’t like the idea of wearing a helmet that’s been shared by god-knows-how-many people? Bring your own helmet as well as your riding kit; you really should do everything you can to make sure you can be comfortable on an unfamiliar bike.

Don’t forget your shoes! We’ve been asked if we rent shoes, and it’s very rare that a bike shop will do this because of the sheer number of sizes and styles available (road or mountain, flats or cleats). So be sure to bring your shoes with you.

Do some research into the bike you’re about to rent. If you’re very particular about your bike as far as components, the rental may not be up to your standards. In fact, if you are very particular, I would strongly suggest you look into bringing your own bike on the trip because even if the rental is using the same parts, it may not be set up just the way you like it to be. Few shops are willing to change out parts to accommodate your obsessions. On mountain bikes, figure on getting the suspension and tires aired to your weight and saddle height and maybe adjust the fore and aft saddle. These adjustments are enough for an enjoyable jaunt on some out-of-the-way trails.

If you aren’t super picky about the details, a rental can be a good way to test out a different make or model of bike if, say, you’re in the market for a new ride or just curious about how other bikes feel and handle. In fact, even if travel isn’t in your plans, rentals can be used as “demos.” Take a bike out and shake it down for the day. Maybe that ride could lead to your next new bike!

There are certainly good points and bad points to renting a bike and maybe it’s just not for you. But doing a rental can be a good way to uncomplicate a trip and still let you do what vacations were invented for: riding bikes!

About the Author Mountain bike veteran, amateur filmmaker, and lover of long rides, Jay Bartlett has been riding trails in Southern Utah for over thirty years. Jay has over a decade of experience as a bike mechanic at St. George’s oldest bike shop, Bicycles Unlimited.

EMPOWERING BODIES AND DEFYING OSTEOPOROSIS

OsteoStrong® is a unique system for developing skeletal strength. The skeletal framework is arguably one of the most important systems in the human body and is widely recognized as a key component to longevity, health, and peak performance. OsteoStrong therapies use a scientifically proven process known as osteogenic loading, which positively impacts the health of the entire body. It aids not only in increasing bone density but also in improving muscular strength, balance, range of motion, endurance, posture, integrity of tendons and ligaments, and athletic performance while reducing joint and back pain and lowering blood glucose levels. Members often share inspiring stories of relief from many chronic conditions, such as fibromyalgia.

“My name is Tracy Williams. I am a co-owner of the first OsteoStrong in southern Utah. I learned of OsteoStrong after my own diagnosis of osteoporosis and my quest that followed to find a nonpharmaceutical and noninvasive approach to increasing bone density and likely reversing this condition. As the doctor delivered the news of the diagnosis, she strongly recommended that I stop riding horses. She said she could guarantee I would sustain a hip or back fracture if I were to fall. Riding horses was my passion, my life, my oxygen! This lifechanging diagnosis fueled my search for a solution, and since learning the statistics of this potentially life-threatening condition, fueled my desire to bring OsteoStrong to the southern Utah community, which has such a strong drive to be and stay active, healthy, and natural.”

With this wide-ranging list of benefits, one can see that OsteoStrong has great value for people of all ages, fitness levels, lifestyle goals, and/or athletic goals. The devices employed at OsteoStrong were originally created by the inventor to help his aging mother after her diagnosis of osteoporosis. The devastating impact of osteoporosis cannot be understated. Although statistics vary somewhat, according to the National Institute of Health:

• One in two women and one in five men will develop osteoporosis in their lifetime.

• One in three women and one in twelve men will endure an osteoporotic hip or femur fracture in their lifetime.

• For those over the age of fifty, the statistics of fatality (with usual care) within a year of a hip or femur fracture is between 14 percent and 58 percent, increasing each year by an estimated 4 percent.

• An estimated 70 percent of people with osteoporosis don’t know they have the condition.

• It is estimated that between 1990 and 2050, there will be an increase of hip and femur fractures of 240 percent for women and 315 percent for men.

Accordingly, people aware that they have osteopenia or osteoporosis often give up many of the activities they worked their entire lives to enjoy, and very often, they live in fear of falling. Embracing this innovative technology can empower individuals to take control of their bone health, leading to a better quality of life and greater independence in the face of osteoporosis.

Developed by biomedical engineer Dr. John Jaquish and his team, OsteoStrong employs osteogenic loading—a brief and safe application of force—to stimulate bone growth. The system entails performing a series of biomechanical exercises on specialized devices that provide controlled resistance to the musculoskeletal system in a once-a-week brief session monitored by certified coaches.

An international franchise with a ten-year history of improving skeletal health, OsteoStrong recently received the prestigious Health-100 award at the 2023 Changing Life & Destiny conference.

OsteoStrong Red Rock is located at 1316 South 400 East Suite B1, St. George, Utah, 84790. More information and introductory sessions can be arranged by appointment at 435-767-0274.

I AM HONORED AND VERY EXCITED TO BE INTRODUCING THIS GLOBAL COMPANY TO SOUTHERN UTAH. OVER THE LAST 2 YEARS, I HAVE HEARD NUMEROUS TESTIMONIALS OF THE LIFE CHANGING IMPACT THIS CUTTING EDGE TECHNOLOGY HAS HAD ON THE LIVES OF MEMBERS. Tracy Williams Co-Owner OsteoStrong Red Rock Scan

Are Dietary Supplements Right for You?

By Lisa Larson

A quick trip down the health food aisle of any grocery store or a simple scroll through social media and one thing is clear: the dietary supplements industry is alive and well.

“This is a booming industry in the United States,” said Sara Fausett, clinical and outpatient dietitian for Intermountain Health in southern Utah. “The marketing on dietary supplements is very persuasive, and they sell very well. You can bet supplement manufacturers are making a killing on these products.”

With so much to choose from, including protein powders, ground up greens, probiotics, pills, patches, and liquid drops of every vitamin imaginable, finding the right supplements for your needs can be overwhelming, to say the least. But are all these supplements created equal and are they really necessary?

In order to answer these questions, Fausett draws on years of experience as a registered dietitian as well as hours of coursework studying specific nutrients and the science behind the ways that the body utilizes vitamins and minerals. Her best advice is to skip the opinions of online influencers and instead, get accurate, upto-date information from a dietitian and a pharmacist. “Some of these supplements may not play nicely with other medications, which can be dangerous,” Fausett said. “At the very least, some supplements may make certain medications less effective.”

While there is certainly a place in most people’s lives for a good multivitamin or prenatal vitamin and there are special circumstances when vitamin supplements can be helpful, Fausett encourages those considering dietary supplements to look at other alternatives before making their final decision. “Have you

tried getting that nutrient from food instead?” she asked. “People tend to want to use a pill to get the answers, but nine times out of ten, your nutrition is best absorbed through your food. This could be as simple as choosing a peach as a snack instead of a candy bar.”

For more specific questions regarding medications and supplements, Fausett highly recommended speaking with a pharmacist to see if a prescription medication will lose efficacy or react with a specific supplement. For example, patients taking a statin medication should check to learn whether a CoQ10 supplement they are considering will interact well with their prescription. “It’s so common for things like this to be recommended together, but you need to check with a pharmacist to see if they are going to interact well. It’s incredibly complicated. When you start looking at supplements, you’re playing with a lot of chemistry, so it’s better to talk to a professional to figure some of these things out.”

If you are interested in taking supplements for reasons related to overall health, fitness, or beauty, Fausett suggested that you consider the following before climbing on board the supplement bandwagon:

1. Do you actually need it? Set aside the fear or panic that sometimes accompanies a supplement purchase. Instead, determine whether the supplement will actually help you feel better.

2. Verify that the product has been third-party tested. Since supplements are not regulated by the Food and Drug Administration, having a stamp of approval from an independent certification program like NSF (National Science Foundation) or UPS (United States Pharmacopeia) can help ensure the product actually contains what it claims to contain.

3. Check your list of supplements against your list of medications with a dietitian and a pharmacist.

4. Do an individual gut check. “Check in with yourself when you are calm to decide whether or not the supplement is worth the experiment,” Fausett said. “In some cases, the supplements may actually help. In other cases, you’re paying a lot of money for something your body will eliminate as waste.”

More often than not, the answers people are seeking to improve their health are more straight forward than the supplement industry wants them to believe. Eating a well-balanced diet and maintaining a regular exercise routine are still the best ways to get results. “Following through on a healthy lifestyle plan takes time,” Fausett said. “That is why supplements are so alluring—alluring but expensive—which is why it’s important to find out whether or not your supplements of choice are truly effective.”

About the Author

Lisa Larson is a freelance writer with a background in public relations and public speaking and a passion for sharing great stories. You might spot Lisa with her husband and three children enjoying the downtown carousel or exploring one of the area’s hiking trails. She also enjoys reading and baking, and she is looking to rekindle her romance with running. You can find Lisa on Twitter @ LisaGLarson or at www. facebook.com/larsonlisa.

VISTA HEALTHCARE INTRODUCES SPORTS SPINE & INJURY CENTER AND IMAGING SERVICES

By Alexa Morgan, St. George News

If you’re trying to recover from an injury or accident, play through pain, or improve your athletic performance, Vista Healthcare’s Sports Spine & Injury Center can help. This unique, integrated clinic has assembled the most effective spectrum of treatments available in southern Utah to deliver proven results.

Many physician groups are reluctant to see patients for pain caused by a car accident, Christensen said, but Vista Healthcare is wellversed in navigating the complexities of working with insurance companies and attorneys. They accept all types of insurance and also see patients who are using an auto insurance claim or attorney’s lien to cover their medical expenses. “We saw there was a gap in auto injury care here,” he added. “We’re focused on helping patients get the care they need and getting it paid for.”

About the Author Alexa Morgan works as a reporter for St. George News/STGnews.com and has more than a decade of experience in news and magazine writing. She is committed to keeping the community informed with journalism of the highest quality standard. Originally from Southern California, she now proudly makes her home beneath the big red mountain in Ivins.

The Sports Spine & Injury Center is an innovative facility offering therapies for acute and chronic pain as well as sports injuries, spine injuries, and auto injuries. This multidisciplinary scope of care includes chiropractic, spinal decompression, physical therapy, massage therapy, and shockwave therapy as well as quick access to a multispecialty team of physicians.

“Southern Utah needs this type of injury center,” said Dr. Bryt Christensen, a pain management specialist at Vista Healthcare. “We’re excited about the clinic because of its versatility.”

The Sports Spine & Injury Center is integrated with Vista Healthcare’s physician group, which means patients have convenient access to physical medicine and rehabilitation, neurology, and interventional pain management. This collection of specialties allows the team to create a custom care journey for every patient while providing extensive diagnostic and treatment resources. Additionally, Vista Healthcare maintains close working relationships with local orthopedic and spine surgeons if a surgical referral is needed.

The Sports Spine & Injury Center is also southern Utah’s leading clinic for auto accident patients. Timely assessment and treatment are essential after a crash, and Vista Healthcare specializes in conservatively treating pain resulting from the most minor collision to the most severe.

At Vista Healthcare, every patient is treated as an individual with a unique set of challenges and goals. The Sports Spine & Injury Center uses the latest, most advanced techniques to reduce pain and restore range of motion following an injury.

The clinic is a one-stop shop for southern Utahns to stay active and healthy, Christensen said. While their methods are exceptional, it’s their unparalleled care and service that sets them apart from the rest.

Additionally, Vista Healthcare now offers MRI and X-ray services for all patients as well as members of the community looking for another imaging option. The imaging center offers a highly competitive pricing scale, Christensen said.

Vista Healthcare offers an exciting new view on medical care in southern Utah. Along with multi-disciplinary injury care and imaging services, available specialties include rheumatology, endocrinology, neurology, pain management, chiropractic, physical therapy and massage therapy. Services are located in the Vista Medical Center, located at 2891 E. Mall Drive in St. George, Utah.

Vista Healthcare recognizes the needs of the growing community and understands that many patients currently face extended wait times to see specialists to help manage their medical care. The group seeks to provide improved access to specialty care resources for patients across southern Utah and surrounding areas.

Should you require specialty care that includes a rheumatologist, endocrinologist, neurologist, pain management, spine care, physical therapy, massage therapy, chiropractic, sports medicine, or imaging, give Vista Healthcare a call today at 435-215-0257 or visit their website at vista-hc.com.

Weight Loss Versus Fat Loss: It Is not Interchangeable!

By Dr. Coleen Andruss, Healthy Lifestyles

Weight loss is scale loss only and doesn’t indicate whether you are losing water, fat, or muscle mass. Newer scales give more detailed information, but our brains are trained to look at the scale number; many let that number dictate success.

Fat loss refers to the specific amount of scale weight that comes directly from losing fat tissue. One must monitor the body fat content because you do not want to lose muscle mass. If you are losing weight on the scale but the body fat analysis is staying the same, this could mean that you are losing muscle. Your size will become smaller, but the body fat will be the same or even more as you lose too much muscle.

Losing fat is an internal process. Research states that usually you will lose the fat surrounding the organs first, and then you

will start to lose the softer fat that lies under the skin in your thighs, buttocks, and eventually your waistline. Belly fat is the most difficult to lose as that fat is so much harder to break down. Even though you may not feel the internal loss from around the organs, this is what makes you leaner and stronger, makes your body more energy efficient, and improves your health.

Our bodies contain approximately 75 percent water. About twothirds is intracellular (within the cells). Fat cells contain water. When our fat cells become too plump and the water content is higher than normal, our body becomes more resistant to losing the fat. To remove water from body fat and make our bodies more responsive to our fat loss efforts, reduce salt intake, drink more water, reduce carbohydrate intake, exercise, and prioritize protein.

Daily protein recommendations to maintain muscle mass while losing fat vary from 1.2 to 3.4 grams of protein per kilogram of body weight per day, depending on goals, age, sex, health status, body mass, and amount of calorie deficit. In maintenance, the average recommendation is 0.6 grams of protein per kilogram of body weight per day while the recommended daily allowance is 0.83 grams of protein per kilogram of body weight per day. Anything above 1.5 grams of protein per kilogram of body weight per day is classified as a high protein diet. Remember that protein can be hard on the kidneys in certain cases, and the body cannot assimilate much more than fifty grams of protein per sitting. So if you are on a super high protein plan, it is recommended that you space out your eating.

Inevitably, when in a significant caloric deficit (more than 500 calories per day) some muscle mass will be lost. It has been stated that when people “diet” and lose weight too quickly, anywhere from 20 to 35 percent of what they lose is muscle, with the higher percentages occurring in people who start with lower weights to begin with. The current recommendation is to not lose more than one to one-and-a-half pounds of body weight per week to help ensure prevention of muscle breakdown and a decrease in metabolic rate.

Even with exercise and adequate protein (twenty-five to thirty grams per meal minimum), if someone loses more than 0.7 percent of their weight per week, they will lose some muscle. For example, a 200-pound person can lose no more than 1.4 pounds per week without losing

muscle as long as they are also exercising and eating adequate protein. The greater the caloric deficit, the faster one loses, and the longer one is in this state, the higher the risk of muscle mass loss and the more dangerous rapid loss becomes. While weight loss can improve health, losing weight too rapidly leads to low muscle mass which leads to decreased bone density and a lower metabolic rate. This muscle wasting, called sarcopenia, occurs with any method of weight loss if done too quickly. Sarcopenic obesity, what we call “skinny fat,” is when the scale looks good but the body fat is still high. A lower scale weight does not always mean a person is healthier. True fat loss improves cardiovascular outcomes, but sarcopenic obesity does not. Losing the extra pounds you are carrying can have a profound effect on your overall well-being if it is done in the healthiest way. Consider the following statistics:

• Studies show that weight loss of 10 percent of total body weight can reduce risk of chronic diseases by up to 41 percent.

• Research shows that losing 16 percent of total body weight can reduce the amount of fat in the liver by up to 65 percent in those with fatty chronic liver disease.

• Even minor body weight losses of up to 5 percent can lower obesity-related inflammation in the body.

• For every extra ten pounds on your body, your risk of developing osteoarthritis increases by about 36 percent, and being ten pounds overweight increases the force on your knees by thirty to forty pounds with every step you take.

• Research shows that a 9 percent reduction in body weight is enough to decrease the number of apneic episodes in people with sleep apnea, thus reducing risk of sudden death due to heart arrhythmias in the middle of the night.

• Losing fat weight has been shown to improve memory and cognitive function and has demonstrated positive changes in brain activity in those parts of the brain responsible for recognition and memory retrieval.

• Fat loss has increased pregnancy rates and decreased instances of miscarriages in those with obesity-related hormone imbalances and fertility problems.

So lose that fat weight and not the muscle weight. Take your time, and create new habits. Don’t starve yourself. Be safe. Learn a healthy lifestyle so that you can keep it off forever. Turn to health professionals who can take you through this process safely so that you can live a longer, healthier, more enjoyable life!

About the Author

Dr. Coleen Andruss practiced as an internist for ten years and has specialized in weight management for twenty-nine years. She and her staff have personally experienced weight management issues and have a compassionate understanding of patients in the Healthy Lifestyles program. Dr. Andruss’s internal medicine background helps her to see underlying medical problems when formulating individual plans that work.

The summer sun is rising high in the sky here in the southwest. The balmy days of early summer can quickly heat up to searing temperatures that can become dangerous for hiking if you are unprepared. Your dog will be ready and willing to accompany you without a second thought! That is why it is up to you to be the voice of reason. How will you know when hot is too hot for a walk or hike with your dog?

First, it helps to know a few things about dogs. Their normal body temperature is between 101 and 102.5 degrees, several degrees higher than our own. Depending on the breed, their fur provides them with insulation, not only from the cold but also from heat. Longer hair allows air to circulate and regulate a dog’s body temperature to avoid overheating. Many pet parents mistakenly choose to shave their pets, thinking it will help to keep them cool. In actuality, they are not only damaging the pet’s coat but also likely putting them in danger of heat stroke. Also, the skin of a dog’s paw pad, while tough, is still susceptible to getting burned on hot pavements, sand, or even grass and artificial turf.

With these things in mind, we must be attentive to the risks and make a sound judgment about summertime conditions for a dog walk, no matter what time of day. When preparing for your walk, it helps to literally think like a dog. When you are one to two feet off the ground, the heat radiating from the pavement can be overwhelming. Do a quick surface temperature check of the pavement, sand, or surface on which the dog will be walking by placing your hand on the ground. Can you hold it there for seven seconds or more? If yes, then you are good to go.

It’s worth noting that the ambient temperature compared to asphalt temperature can be quite shocking. There are some

Hiking the Dog Days of Summer

By Anita DeLelles, LMT

varying factors such as humidity and cloud cover, but the following guide should be considered:

77˚F ambient temperature = 125˚F asphalt temperature (in full sun)

At this temperature, paw/skin damage may occur in 1 minute. 86˚F ambient temperature = 135˚F asphalt temperature

At this temperature, paw/skin burns in under a minute; an egg will fry in five minutes.

Be a well-prepared hiker! Don’t hit the trail without items that will keep you and your dog safe and comfortable. Here are a few essentials that will help you beat the heat:

• Water and Bowl. Take a portable or collapsible water dish and plenty of fresh water for you and your pup. Add some ice cubes to your water bottle to keep the contents cool. Allow your dog to drink a little at a time with no ice. If they overindulge, they may throw up. Ice may cause an extreme body temperature change that could also lead to adverse reactions.

• Doggie Boots and Cooling Vest. Sounds extravagant, right? However, this makes great sense in our harsh desert environment. Dogs have tough paw pads, but it’s not just the heat from which the pads need to be protected. There are many hazards—plant debris, litter, and rough terrain—that can cause injury. Cooling vests are a must if you have shaved your dog’s coat. Even if your dog still has its natural coat, a vest can keep the body regulated if there is a spike in outdoor temperature or your dog overexerts. Fitting the right boots and cooling vest on your dog and getting your dog accustomed to them can take time. Be patient and ask for assistance from a dog professional.

• Canine First Aid Kit. Carry along some basic supplies— either in your own first aid kit or in a pet-specific kit—that will help you to deal with injuries that your dog might sustain on the trail. A few of the items to take would include hydrogen peroxide to disinfect cuts, scissors with rounded tips to trim hair around wounds, bandages and gauze pads, tweezers to remove foreign objects in a wound, and a small sock or bootie to protect a wounded foot. For hot sun protection, pick up some paw and nose soothing balm. This salve relieves redness and inflammation and heals cuts, cracks, and wounds. Paw Soother is a great brand that moisturizes, calms, and heals your pup’s paws and nose to keep them nourished and healthy.

So you’ve checked the forecast and are prepared to head out and enjoy the outdoors with your dog. Here are five of my favorite local trails:

1. Paradise Canyon/Scout Cave Trail | 2.4-mile loop located off Snow Canyon Parkway

2. Turtle Wall Trail | 3.8-mile loop located off Highway 18 north of Snow Canyon Parkway

3. Chuckwalla Trail | 1.7-mile loop located off Highway 18 north of Snow Canyon Parkway

4. Santa Clara Petroglyphs via Anasazi Trail | 2.9-mile loop located off Santa Clara Drive

5. Snow Canyon | 3.5-mile loop in Snow Canyon State Park

Be safe and have fun out there!

About the Author

Anita DeLelles, LMT, is a certified equine and small animal acupressure practitioner with accreditation from the Tallgrass Animal Acupressure Institute and a member of IAAMB. Her Tallgrass training has included two consecutive summers in Bath, England, near where she lived as a child, as well as coursework in Colorado and northern California. Additionally, Anita is certified in animal massage from the Northwest School of Animal Massage as well as human massage in the state of Utah and is a graduate of UNLV. In 2013, Anita and her husband, Ron, opened WOOF! Wellness Center & Training Academy to serve pets and their health-conscious pet parents. WOOF! is dedicated to improving the quality of life for companion and competitive animals through fitness and conditioning, education, and proper nutrition. Anita shares her life with Ron and their overly-pampered cats in Santa Clara, Utah.

Wellness, Training

Rehabilitation

I’M SELLING MY HOUSE. DO I NEED TO STAGE IT?

By Jessica Elgin, REALTOR®

This is an age-old question, and the answer is YES! Staging your home will almost always result in a quicker sale, and you will more than likely make more money.

According to a National Association of Realtors survey, twenty percent of sellers’ agents reported an increase of one to five percent of the dollar value offered by buyers if the home was staged in comparison to similar home sales when the home was not staged. With the average sales price for a single family residence in the greater St. George area being $693,568, it could mean an extra $27,000 in your pocket…if you stage correctly.

There are several things to remember when staging your home, with simplicity being the overriding rule. Buyers don’t want to feel like they are walking into someone else’s home, and they don’t like to feel crowded. This means that everything needs to be trimmed down. Leave no more than three items on any surface, and remove any extra foliage or plants. This will open up the area, making it feel bigger.

Furniture can be tricky. Minimize the amount of furniture in any room. This will emphasize the size of the room while helping potential buyers visualize the use of the space. There is a fine line between too much furniture and too little; rooms with no furniture actually look and feel smaller. So experiment a little with your room staging to get the perfect setting.

Next, depersonalize! Remove pictures of your family and personal items. You want a buyer to imagine his family in the home, not yours. And remember, in this day and age, removing personal items is more than just a staging issue; it is a safety issue. There will be pictures of your home all over the internet. No need to let people know more about you than is necessary.

Finally, the nose knows. Pets, mold, food, stale air….these are signs that a home has been neglected or overused. These odors need to be removed, not covered up. Circulate air, deep clean, and get a deodorizer. Febreeze or a bomb purchased from a local cleaning supply store works great. Many sellers feel that using a fragrance in their home will make it more appealing to buyers. This may be true if the scent is used lightly, but when a scent is used heavily to mask unpleasant odors—mold, pet urine, or some other foul scent—a potential buyer receives a negative

message. Additionally, some buyers have allergies or sensitivities to air-freshening scents and perfumes. This can make the viewing process very difficult and uncomfortable. If you are going to use a scent, use one with a neutral smell, and diffuse it lightly.

Once your house feels comfortable and shows well, ask a professional REALTOR® to walk the home with you. Remember, they are with buyers in homes every day. They know what potential buyers are looking for. By taking these extra precautions, selling your home may be easier and more profitable than you imagined.

YOUR RESIDENTIAL REAL ESTATE EXPERT

JESSICA ELGIN REALTOR®

Utah Tech University’s Valedictorian Turns New Page with Class of 2023

By Jake Harber

Utah Tech University recently held its 112th Commencement Ceremony, honoring 2,804 degree candidates and welcoming the largest number of on-campus participants in the history of the University.

Leading the way was Utah Tech’s 2023 valedictorian, Briley Wyckoff. Briley, who lived in northern Utah before moving to St. George ten years ago, majored in English with an emphasis in literary studies and minored in music with an emphasis in piano performance.

“I can’t think of a better school I’d like to be at for my undergrad,” Briley said. “It’s been great to have really personal connections with professors. I’ve gotten a lot of opportunities I wouldn’t have had at other schools.”

Even though she didn’t enjoy English as much as she did math and science in middle and high school, Briley said that an influential English teacher her senior year of high school taught her a different side of English that wasn’t all about grammar and spelling but focused more on analyzing texts and finding deeper meanings and interpretations. Briley’s choice to major in English was also influenced by her mother, who had received a degree in English.

As a result, Briley has been able to travel and present two papers she wrote during her time at Utah Tech University. She presented the first paper, “Names and Identity in Bharati Mukherjee’s Jasmine” in Atlanta, Georgia, and presented the second, “Loss of Identity in Chinese Immigrants,” in Denver, Colorado.

Musically, Briley began playing the piano as a six-year-old child and has been teaching the piano to others for almost twelve years. Along with her minor in music, Briley earned a piano pedagogy certificate. She has also composed her own song arrangements and indicated that even though she doesn’t play them as well as the piano, she can play other instruments like the ukulele and glockenspiel (thanks to her family’s German roots).

Briley was part of the honors program and served as president of Sigma Tau Delta’s chapter at Utah Tech, Alpha Pi Epsilon, an international honor society for English students. She was also a member of LDSSA, the Latter-Day Saint Student Association, and graduated from the St. George Institute of Religion.

Now accepted into the master’s program in British literature at Brigham Young University, Briley plans to teach undergraduate studies while she earns her master’s degree. Her goal is to earn a PhD in English and ultimately become a professor and teach at a university.

Congratulations to Briley and the Utah Tech University Class of 2023!

About the Author

Jake Harber is a full-time student at Utah Tech University. A small-town Wyoming native, he moved to St. George to pursue a bachelor’s degree in communication studies and work toward a career in public relations. He enjoys the southern Utah climate and all the outdoor adventures this area has to offer.

For more information about Utah Tech University, please visit utahtech.edu.

At the Crossroads

By Lyman Hafen

One of my favorite lines from western history comes from Virginia Reed, a twelve-year-old survivor of the Donner Party. After her rescue from that ordeal by hunger in 1847, she wrote to her cousin in Illinois: “Never take no cutoffs, and hurry along as fast as you can.” It’s good advice in most cases but sometimes difficult to follow.

This little corner of Utah is brimming with some of the classic stories of western history. The unique geology and geography of the area have a great deal to do with the stories that have naturally grown out of it. We sit in the vortex of a colossal collision of three major geologic provinces. We hover on the southern lip of the Great Basin where it bumps up against the Colorado Plateau to the east and spills off into the Mojave Desert to the south and west. It is a natural crossroads—a point where paths have always diverged, where difficult decisions have been made, and where compelling stories have been born.

We’re also near the place where three corners of three storied states connect on a remote Joshua-studded flat down along the vast stretch of the Beaver Dam Slope. I remember riding for cattle on that slope as a boy and my dad pointing out into the distance at the actual spot where Utah, Arizona, and Nevada touch at one precise point on the continent. The thought of it made my mind run wild.

My great-great grandfather Lyman L. Woods was an early Latterday Saint convert born in Chautauqua County, New York. As

an orphaned boy, he followed his fellow church members from Kirtland, Ohio, to Missouri to Nauvoo on the Mississippi River in Illinois. By the time he was fifteen, he drove a team and wagon across the Mormon Trail to Salt Lake City. He married and eventually moved to southern Utah and finally settled in a remote mountain glen just across the line in Nevada. They called it Clover Valley. The home he built there in 1870 still stands. It’s where I spent summers as a boy, punching cows on Clover Mountain.

I remember Dad taking me on a horseback detour one hot summer day near Clover Valley. We dropped down into a small canyon lined with white limestone. He told me we were in the headwaters of the Beaver Dam Wash and that we were almost exactly on the Utah-Nevada state line. It’s strange the things you remember from childhood, but I distinctly recall wondering why there was no line. Dad was supposedly looking for a stray cow, but he had something else in mind. We never found the cow, but Dad led me up the canyon a stretch and stepped off his horse. I stepped off mine. We tied up and started walking along the sandy wash bed. Dad rustled through the oak brush for quite a while, looking for something on the east wall of the canyon.

Finally, he found what he was looking for. Above us, etched into the soft white limestone, were the initials HWM and the year 1849. We sat there in the shade of the ledge and dad told me the story of the forty-niners. I don’t know how much he told me that day, but in the years since, he’s told it to me in detail many

times. He has a file on the forty-niners a foot thick, and over the years, he’s taken dozens of people to that place where a man named Henry W. Bigler cut his initials in the limestone.

I learned a lot about human nature from those stories. The image that stands out most is the party’s leader, Jefferson Hunt, sitting on his horse at the crossroads near what is now the town of Enterprise, thirty-five miles north of St. George. Hunt was a veteran of the Mormon Battalion and knew the route along the Old Spanish Trail well. In Salt Lake City, he had contracted with a disparate and desperate group of fortune seekers trying to make their way to the gold fields of California late in the fall. He agreed to lead the more than one hundred wagons on the southern route along the Spanish Trail to Los Angeles, avoiding the killer snows of the Sierra Nevada Mountains.

By the time they reached the Iron Mountains west of Cedar City, the wagon train had split into various factions, each with its own opinions and ideas on how to proceed. Many wanted to cut off to

the west to get to the gold sooner. Jefferson Hunt warned them against it and said he would continue south, even if only one wagon followed.

In my mind, I see the man sitting on his horse at the crossroads watching as a few of the company faithfully passed by to the south, remaining on the trail he recommended, while most of the others looked him in the eye in defiance of his wisdom, experience, and good judgment and cut off to the west. Many of those who cut off, including Henry W. Bigler, eventually saw the error of their ways and found their way back to Jefferson’s trail. Others did not, and some of them are among those for whom Death Valley is named.

Over the years, I’ve been back a couple of times to see the inscription Henry Bigler made more than 170 years ago. Each time I looked up at those initials on the wall, I realized I was a stretch farther down the path of my life, and I took stock of the choices I’d made along my own road. I hope I’ve been wise enough to follow those who know the way.

About the Author

Lyman is the author of a dozen books intent on connecting landscape and story in the American Southwest. He was founding director of the Zion Forever Project and was president of the national Public Lands Alliance. He’s been writing and publishing for more than 40 years, with several hundred magazine articles in publications ranging from Western Horseman to Northern Lights, and was the founding editor of St. George Magazine in 1983. He’s been recognized on several occasions with literary awards from the Utah Arts Council, and won the Wrangler Award from the National Cowboy and Western Heritage Museum. He lives in Santa Clara, Utah, with his wife Debbie, and together they have 6 children and 18 grandchildren.

Photo courtesy of Bob Wick; Licensing agreement: https://creativecommons.org/licenses/by/2.0/

LIFELONG LEARNER BECOMING A

By Lainee Cox

About the Author

Lainee Cox is a southern Utah native, born and raised in Parowan, Utah. She moved to St. George in 2019 to attend Utah Technical University and enjoy her time in sunny St. George. In 2021, looking for a more fulfilling line of work, she joined the team at Spilsbury Mortuary. Lainee is passionate about providing support to those grieving the loss of someone special and creating a personalized tribute for each person in Spilsbury’s care.

As summer fun comes to an end and school starts up again, I find myself missing high school. Many people miss high school for a number of reasons: sports, simplicity, friendships, the lack of bills. Although I miss high school for all of these things, what I miss most is being in an environment designed for learning all day, every day. Having my brain filled with new and useful information was wonderful to me.

Although I am just five years out of high school, I am beginning to lose that feeling of being full of new, useful, and stimulating information. It seems like all the new information I gather is repackaged information that I already grasped, not all that useful, or not at all stimulating to me. Even the tailored content on social media just doesn’t help me grow my brain like I want it to, which is not so surprising, I guess!

When I first started to notice this hole in my life last January, I made a goal to learn something new, useful, or interesting every day and to write it down. I wanted to train myself to become someone who thirsted after information—someone that my grandmother would classify as a “lifelong learner.”

So, to achieve the goal of becoming a lifelong learner, I started looking for ways to increase my

knowledge in subjects that would improve my life. With information so accessible through the internet, it was easier than I expected to find new information. And with my headphones on, I could learn while doing other things!

The biggest challenge I faced was balancing the minutiae of daily life while trying to achieve my goal. As is often the case, people who are trying to create new habits struggle finding the time to start new routines. However, after talking with my spouse, I was able to allocate an extra thirty minutes each day to focused learning. Though this doesn’t seem like a lot of time, these thirty minutes have really helped me improve myself mentally. Now, at the end of each day, I write down the new information that I have learned; it makes me feel extremely accomplished. It truly feels like I’ve rediscovered a love for learning.

I hope that this will inspire you to try and learn something new every day. Make a conscious, focused effort to learn something new rather than just grasping at a random fact that is neither useful nor interesting to you. Becoming a lifelong learner will help keep your mind sharp and more accepting of new information, which can become harder and harder to do as we age. The results of daily learning are absolutely worth it!

JAW

NOISES

By Dr. William Plumb, DDS, Plumb Dental

My patients often ask questions about clicking, popping, and crinkling noises associated with the jaws (temporomandibular joints or TMJ). In many cases, no treatment is necessary. Though it is more complex, the TMJ is still a joint like any other joint in your body, and sometimes, joints make noises. But if you’re experiencing clicking or popping, even if there’s no pain associated with the noise, it’s a good idea to consult with a dental professional. There may be an underlying condition that could lead to pain and other dysfunctions.

One of the leading causes of clicking or popping is overuse. If we clench or grind our teeth, chew gum frequently, or bite our nails, it causes the muscles around the joint to tighten up. This may alter the way the condyle of the mandible articulates with the fossa of the skull, and the disc that rests between them can be compressed in irregular ways, causing jaw sounds. Eating a soft diet and avoiding excessive stress on the jaw for a week or two is usually sufficient to allow the joint to relax and the popping to stop. Massage, temperature therapy, and anti-inflammatory medication can also be used to reduce muscle tightness.

In some cases, the clenching or grinding occurs while we sleep. This can result in TMJ soreness and noises as well as headaches and neck pain. Your dentist may recommend a TMJ appliance to help relieve the symptoms. These appliances are different from occlusal guards because not only do they protect the teeth, they reposition the jaw so that you’re not able to apply as much pressure to the joint.

Another great treatment option is Botox. There are different brands of botulinum toxin, but they all work as muscle relaxants by interfering with the signal between the nerves and the muscles. A few painless

injections around the joint and the muscles relax, relieving the symptoms.

There can be other more serious causes of TMJ noises, so it’s important to talk to your dentist and receive a thorough examination accompanied by radiographs. Conditions such as arthritis, a broken or dislocated jaw, malocclusion of the teeth, or even infection can also be responsible for TMJ sounds. These conditions are not self-limiting and will likely continue to worsen unless effective treatment is sought and provided.

Crepitus is a term used to describe a grinding or crinkling sound. This can indicate a dislocation or possibly a tear of the disc, causing bone on bone contact. It’s critical to address an issue like this before too much degeneration of the bone occurs. Your dentist can walk you through the various treatment options, which can range from flushing the joint space with fluid in order to clear debris to surgically repairing and repositioning the disc to total joint replacement.

We are fortunate to live in a community where there is no shortage of talented

dental professionals. I attend study clubs and continuing education courses with these providers and am always impressed with the degree of knowledge and clinical expertise that can be found right here in our small town. If you have any questions or concerns about TMJ issues you may be experiencing, there is someone who can help you right around the corner.

For more information about this subject or to schedule an appointment, please visit Plumb Dental at plumbdental.com or call 435-673-9606.

About the Author

Dr William Plumb graduated from the State University of New York School of Dentistry in 2006. He opened Plumb Dental in St George, Utah, in 2009. He has received extensive continuing education in cosmetic dentistry as well as oral surgery and implantology. Dr. Plumb loves living in southern Utah with his wife Kari and their four children.

Healthy Summer Snack Options

By Gini Grimsley, Director of Fitness Product, VASA Fitness

With summer in full swing and travel underway, eating healthy can take a backseat. However, eating foods that help you beat the heat and stay hydrated are easier to incorporate into your diet when they taste great and are equally satisfying.

Warmer temperatures mean your body must work harder to cool itself. It does this by releasing sweat, which evaporates from the surface of your skin and creates a cooling effect. The more you sweat, the more water you’ll need to take in to prevent things like dehydration or heat injury. And just because it’s warmer doesn’t mean you get to give up on your workout routine! You will just need to be more strategic about how you rehydrate. Water goes a long way toward helping improve performance and prevent heat injury, so adding whole foods with high water content to your diet can help you stay hydrated without constantly having to reach for your water bottle.

One thing to keep in mind for hydration, especially in the summer, is that most highly processed foods (things that come prepackaged) don’t usually contain much, if any, water. The more processed foods you eat, the more water you’ll need to drink.

Here’s a list of my favorite summer snacks that are easy to throw together, delicious to eat, and will help you stay hydrated:

• Fruits like melons and citrus. Watermelon, cantaloupe, pineapple, lemons, oranges, and peaches all contain a significant amount of water (most are made of 90 percent or more of water). Be careful with fruit juices, though, since they are typically more acidic and contain more calories without the benefit of fiber from the whole fruit.

• Garden vegetables. Fresh salads and salsas can be made with things grown right outside your back door or picked up from the local farmer’s market. Not only are you eating fresh produce but you’re also supporting your local farmers. Add in a cut of lean protein and you’ve built a simple, refreshing meal.

• Soups. Often overlooked in the summer, soups like gazpacho contain nearly 100 percent water. To hit your protein needs for the day and to help feel full longer, throw in a side of chicken salad.

About the Author

Staying hydrated in the summer doesn’t have to be a chore. Adding in fresh fruits and vegetables to your menus is an easy way to supplement the water you drink normally. And since you’ll sweat more during your workouts in the summer, more water is almost always better.

Gini Grimsley is the Director of Fitness Product for VASA Fitness where she creates cutting-edge fitness programming for VASA’s clubs across eight states.

Three Keys for a Flourishing RELATIONSHIP

By Matt Eschler, PhD, LMFT

Throughout my career as a counselor and relationship coach, I have looked for keys that couples can use to survive their differences and learn to pull together rather than apart. After three decades of coaching couples toward finding relationship success amidst individual personality disorders, high conflict, and marriages that teeter on the edge of ruin, I have pinpointed three tools that are mandatory for couples in a relationship. Developing and using these three tools create a path for consistent joy, peace, and deepening intimacy. They are:

• repenting and making new agreements.

• empathizing with the other person in your relationship.

• being compassionate enough to forgive.

These skills require a higher degree of emotional maturity in order to feel sorrow for harm caused, to imagine what the other person is experiencing by walking in their shoes, and to let go of all past injury.

I want to give you an opportunity to increase the intimacy in your relationship by walking you through what it looks like to use the three keys listed above.

Think of something that has happened in your relationship with your spouse that needs to be repaired or that you feel is getting in the way of your marital joy. Then, find a couple of hours to be alone with your spouse where you are able to talk about the issue that you have decided needs to be repaired. Both spouses can come to this meeting with their own “repair need.”

As you sit together, each of you takes a turn to share the issue that you wish to repair. The spouse that is sharing is to explain the issue from his or her own point of view and the spouse listening will use empathic listening to understand the issue.

About the Author

Matt lives in St. George, Utah, where he and his wife, Chris, are enjoying their life with each other. Since their children have grown up and moved out to pursue their dreams, Matt and Chris travel the world. They want to visit 200 countries before they 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 received a 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 master’s degree in marriage and family therapy, studied criminal justice and received a category one license with Peace Officer Standards and Training, and received 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.

Empathic listening is literally clearing out your own opinions and judgments and listening as if you are seeing the issue through the speaker’s eyes. Make certain that the issue is completely communicated and understood. Both spouses should have the opportunity to share their point of view without interruption so that they can feel completely understood.

The next step in this process is for each spouse to express sorrow for their role in the issue. There should be no arguing or debating of the issue; each spouse should simply trust that whatever has

been experienced is real and is in need of repair. The person who was harmed then expresses forgiveness and gratitude to the repentant spouse.

The final step is for the couple to decide if there needs to be any agreements made in order to assure future success with this issue. If an agreement is needed, create the agreement and determine a time to check-in with each other on this issue after a few weeks have passed. This will give each spouse a chance to evaluate whether they believe the agreement is working or not; sometimes agreements

need to be tweaked or redone if they don’t work for both spouses.

To create a relationship filled with peace and joy, couples should work on trusting each other and believing the views their spouse shares, even if it is different from their own. Allowing time to share difficult things and allowing imperfections to be repaired is key to a fulfilling relationship. Couples who do this exercise weekly will flourish, enjoy an increase in joy and peace, and reduce anxiety and bitterness in their relationship.

COVID-19 Rewired Our Brains: Reversing the Effects of Trauma and Isolation

By Erin Del Toro, Registered Clinical Hypnotherapist, ACHE

It’s been three years since our world was turned upside down by a new virus. In March of 2020, we braced for impact with little idea of what was coming to us. Normal human interaction and everyday life was replaced with a cocktail of social isolation, masks, fear for the vulnerable, supply shortages, and round-the-clock news cycles. Just like that, thought patterns of general well-being, safety, and connection were destabilized for nearly every person around the world.

It is generally understood that unity and connection yield higher levels of emotional stability, but in 2020, fear and isolation

were the dominant themes. Now, three years later, many are left with lasting brain changes from the unavoidable situations we were in for such an extended period of time.

However devastating fear and isolation’s lasting effects might be, research shows that those with severe cases of COVID-19 continue to experience its long-term effects. For many, one or more organs have not returned to full function. Some survivors report higher rates of depression and anxiety that linger long after flu-like symptoms have disappeared. In fact, the World Health Organization reported that

anxiety and depression have increased approximately 25 percent in the postCOVID population. COVID changed our sense of taste and smell: millions of people who lost their sense of taste when they were ill with the virus report that it has only partially returned or has not come back at all. We may not know the full effects of COVID on the brain and body for decades to come.

One thing is for certain: it changed us. Nobody can get away with living in a completely different manner for months or years on end and not feel changed in some way. New ideas and fearful thoughts of what it took to be safe have penetrated and reshaped our habits and emotions.

Whether from the virus itself, from the isolated environment in which we lived, or a powerful combination of the two, neural pathways which managed the thought patterns and feelings of normalcy lost their strength and their signals became weak. Consequently, the brain formed new neural pathways and began rewiring for this new, more stressful situation.

The fact is that our brains were rewired over a long period of time. And even though life has returned to normal in most places around the world, for many, the residual effects continue to linger.

Deep into 2023, I consistently have people coming into my office who report battling residual depression; anxiety; lack of motivation; fear of social connections, illness, or death; a loss of taste and smell; and even a loss of their basic personality after COVID 19.

Step back and remember what life was like before COVID was ever a headline. Does your brain function like it did before? Are you able to feel joyful? Is your motivation to accomplish or exercise still there? Can you taste and smell foods the way you used to? Are you who you should be?

If you answered no to any of these questions, you are not alone. It is helpful to know that you can retrain your brain and rewire your mind for more optimal performance. Hypnotherapy with a qualified clinical hypnotherapist is an effective way for you to activate neural pathways which need to be reconnected and reinvigorated.

The amazing thing about the mind is that it has high neuroplasticity and is able to change. The past twenty years of research shows that our negative or harmful thought patterns and emotions of today can be rewired to work in a positive way for us in the future. The beauty of the subconscious mind is that it remembers quite literally everything, and that is everything when it comes to restoration.

One of my favorite things to do is to help my clients bring back and strengthen old positive pathways they think are lost: past emotions they wish they could feel again, pieces of self-esteem that were left by the wayside, and even physical things managed by the mind, such as taste and smell.

We use hypnotherapy to help the mind get into a deeper state of consciousness and tap into the power of the subconscious to locate forgotten positive feelings. Then, we are able to rewire and strengthen neural pathways up to 400 times faster than your conscious mind can. Joyful feelings can be reinvigorated, the desire to exercise can be renewed, the openness to connection can be restored, and even taste and smell can return, all from reinvigorating your brain.

If hypnotherapy is a question for you, don’t hesitate to experiment with other modalities. Deep meditation about the way life used to be while allowing your imagination to reconnect with positive past feelings can be very beneficial. Setting your intentions for reconnection with your past self during a breathwork session can also be helpful as you look to restore the needful pieces of you lost to COVID.

Everyone’s experience with COVID was different. Whether you need a helping hand to get back on the right path or whether it’s time for a complete 180 degree turnaround, the journey begins with you reconnecting with the power of your subconscious.

If you’d like to know more about how hypnotherapy can help you in this process, please visit balancedmodernhypnotherapy. com, text or call my office at (435) 429-2560, or email erin@ balancedmodernhypnotherapy.com.

Erin Del Toro is an ACHE Registered Clinical Hypnotherapist and owner of Balanced Modern Hypnotherapy. She’s passionate about changing the effects of trauma, rewriting unwanted habits and behaviors, and helping others unlock the power of their true potential. Erin lives in St. George with her twin daughters and enjoys participating in the ninja warrior sport and playing in the beautiful outdoors of southern Utah.

About the Author

Good Morning

By Brigit Atkin

You’ve heard many times that the sun is harmful to your skin. But did you know that in the right balance, the sun is actually very healing for both your mind and your body? Ancient Aztecs, Incas, Mayans, the Ayurvedic rishis, and Hippocrates knew that the sun was the foundation of every aspect of human health.

Mike Adams, author and natural health researcher, said, “Sunlight is more powerful than any drug; it is effective and available free of charge. If it could be patented, it would be hyped as the greatest medical breakthrough in history. It’s that good.”

I once read about an orphanage in which a number of children with scoliosis resided. The nurses sat the children with their backs to a sun-filled window for several hours a day, and over time, their scoliosis was healed! That’s pretty incredible. Here in southern Utah, the sun can get pretty intense in the summer months. Caution must be exercised, especially if your skin is extra sensitive. You must know your limits; however, used judiciously, the sun benefits all of us in many ways. The sun:

• Boosts the immune system.

• Improves sleep. Early morning sunshine gets the light into your pineal gland. It will regulate your rhythms and balance the serotonin/melatonin hormones. A word of caution: do not stare directly at the sun as this can be harmful to your eyesight.

• Maintains strong bones.

The Sun as Your Medicine

• Provides vitamin D. If you can get outside for a few moments during midday, the ultraviolet rays will penetrate the skin and help the body produce this healthy hormone naturally. Deficiencies in this important vitamin have been correlated with breast cancer, MS, osteoporosis, and rheumatoid arthritis as well as a host of mental conditions.

• Lowers blood pressure.

• Reduces stress.

• Improves mood.

• Aids weight loss.

• Increases the ability to focus.

• Accelerates recovery from surgery or illness.

• Wards off cancer.

• Kills bacteria.

Not yet convinced of the health benefits gained from exposure to sunlight? Just look to the science:

A 20-year study (Lindqvist PG, Epstein E, Landin-Olsson M, et al) following approximately 30,000 subjects found that those who avoided exposure to the sun were twice as likely to die from all causes.This research corroborates several prior studies that stated diminished exposure to the sun is a risk factor for all-cause mortality.

Various studies have found sunlight to act as a natural antidepressant, promote significant clearance of psoriatic symptoms, and provide healing to the liver (as we see in jaundice patients).

Further, clinical research (Fisher Center for Alzheimer’s Research Foundation) has shown that exposure to fullspectrum light throughout the day coupled with darkness at night can help improve aspects of Alzheimer’s disease, reducing agitation, increasing sleep efficiency, decreasing nighttime wakefulness, and decreasing nighttime activity in these patients. It does this by resetting the circadian rhythm, which is out of sync for those suffering from Alzheimer’s and dementia.

Of course, use caution and common sense during the peak hours of the sun. If you need sunscreen, I advise finding one without harmful chemicals. Do some research and find one with as many natural ingredients as possible.

A great habit to form is to get outside first thing in the morning and greet the sun as it comes up. Seriously, just five minutes makes a difference. Mornings are beautiful! Fill your soul and boost your health by getting out there and letting that sunshine in!

About the Author

Brigit Atkin–Brigit of Brightworks helps improve the lives of others facing challenges and difficulties. She is certified in the SimplyALIGN™ method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com.

“Light is the basic component from which all life originates, evolves, and is energized. Light and health are inseparable.” —Ken Ceder

Fire up the Grill for Raising Emotionally Healthy Kids

By Chris Eschler, Health and Well-Being Life Coach

Summer is a great time to fire up the grill and enjoy time as a family. Whether it’s hot dogs, burgers, or veggies on the barbeque, it doesn’t really matter. Certainly, we want to keep our families healthy by feeding them nutritious foods, but it goes beyond what’s on the plate. Positive family dinner rituals go a long way towards emotionally healthy children.

Do you want teens who are open and honest with their communication, who have no desire to use drugs or alcohol, and who happily attend church or other religious services without a fight? The solution might surprise you. It may be as simple as sitting down at the dinner table.

According to The National Center on Addiction and Substance Abuse at Columbia University,* family meal time may create just what you have been searching for. This study reported that five to seven family meals a week can:

• Strengthen parent/child relationships. Family dinners improve the quality of teen/parent relationships. Meal time rituals are a means to open communication, providing time, space. and opportunity where teens can talk and be listened to by their parents. According to the Columbia University study, teens who reported having regular family meals together stated that their parents knew what was actually going on in their lives—50 percent more than those teens who reported a mere zero to two meals per week with their parents.

About the Author

How-To for Creating a Positive Family Meal Ritual:

• Decrease the likelihood of drinking, smoking, or drug use. Teens who reported having frequent family meals were less likely to smoke, drink, or use drugs. Of teens participating in five to seven family meals a week, only 8 percent reported that they were very or somewhat likely to try drugs. Regular sitdown family dinners build parent/child relationships. As the quality of these relationships decline, the likelihood of drug, alcohol, and tobacco use rises.

• Enhance the likelihood of religious service attendance. Teens participating in frequent family dinners are 50 percent more likely to attend religious services four or more times per month. Fun fact: teens attending religious services regularly are also two times less likely to use marijuana, and two times less likely to drink alcohol. This is great news for parents who want spiritually minded, drug-free teens.

• Reduce stress. Positive family dinners increase resilience and reduce stress. 46 percent of teens reported experiencing high levels of stress. However, teens in families who had frequent family dinners reported having one and half times less stress than those having fewer family dinners. Frequent family dinners are a marker for a high degree of parental involvement, which, in turn, decreases teen stress.

Don’t shy away from starting up family dinners. Although teens may claim to be too busy for sit-down dinners, 80 percent of adolescents reported that they want family mealtime. Family dinners don’t need to be rigid. Schedule a time that works for your family, and watch the magic begin!

Focus on the family. Sit down and be attentive. Set aside all electronics at the table and shut off the television. You can return calls and texts later. Show you are interested by asking open-ended questions. It doesn’t have to be heavy; topics can be fun and light, such as asking, “What was the weirdest part of your day?”

Make mealtime a positive and safe experience. Leave lectures or hard topics for another time. Think in terms of “meal-time is for connection.” Learn how to be supportive of each other’s goals while at the table. Consider creating a ritual of family meal prayers or voice things for which each of you are grateful.

Create dinner experiences. Try new foods, recipes, or theme foods from other countries. Enjoy a barbeque or picnic now and again. Start dinner conversation with a theme question, such as, “If you could have any superpower, what would it be?” Be creative and have fun!

*The National Center on Addiction and Substance Abuse at Columbia University. “The Importance of Family Dinners VIII: White Paper.” Sep. 2012. https://www.fmi.org/docs/defaultsource/familymeals/2012924familydinnersviii. pdf?sfvrsn=967c676e_2

Chris Eschler earned a BS in Marriage and Family Sciences at Brigham Young University-Idaho. As a life coach at Ascend Counseling and Wellness. Chris works with individuals to develop their skills and provides a safe, accepting environment for exploring a wide range of thoughts and feelings. Chris knows that you are the expert of your life and that she is simply a guide. She currently sees couples with her husband, licensed therapist Matt Eschler. Together they assist couples with all couples issues, specializing in high conflict couples work. To schedule an appointment with Chris for life coaching, call Ascend Counseling and Wellness at 435-688-1111 or visit https://ascendcw.com/.

Positive family dinner rituals go a long way towards emotionally healthy children.

Answers to Your Questions about Berberine

By Scott Allen, MD, Medical Director, Satori Health and Wellness

The world of supplements can be challenging to navigate. Google will provide an endless stream of (sometimes conflicting) information. One supplement that has recently gained more popularity is berberine.

What is berberine?

Berberine is an ancient Chinese and Ayurvedic medicine found in various roots, barks, and leaves, such as Oregon grape and tree turmeric. It has also been used as a dye due to its strong yellow hue.

What can it treat?

When used in conjunction with standard medication therapy, berberine can treat diabetes, high cholesterol, fatty liver, heart disease, and other ailments.

It appears that berberine may work best when combined with the probiotic bifidobacterium. In a study of newly-diagnosed patients with diabetes, a regimen of berberine and probiotics lowered hemoglobin A1C (a marker of diabetes severity) by 10 percent. It also lowered cholesterol in patients who were more sensitive to insulin. The results were only significant in the patients who combined berberine with probiotics. When used alone, berberine didn’t appear to have a sugar-reducing effect.

In addition to diabetes, some studies also suggest that berberine may improve lifespan in patients with heart failure. This may be

due to the lipid-lowering and insulinsensitizing properties of berberine. One study showed that berberine may result in five to ten pounds of weight loss when taken daily.

Because patients with polycystic ovarian syndrome also exhibit weight gain and lipid abnormalities, berberine may help with the symptoms of PCOS.

Is it safe?

In adults, the side effects are mild. Berberine may cause gastrointestinal upset at higher doses. However, in newborns, berberine is associated with an increased incidence of jaundice and kernicterus (jaundice brain damage). For that reason, berberine is not recommended in newborns or pregnant women.

Berberine may inhibit enzymes that are involved in the metabolism of other medicines, so before you start taking berberine, consult a pharmacist or your doctor to monitor other drug interactions.

About the Author

Dr. Scott Allen is a St. George-raised, boardcertified anesthesiologist. He has specialty training in transplant anesthesiology and currently practices with Mountain West Anesthesiology at St. George Regional Hospital. He is also the medical director of Satori Health, an integrated ketamine clinic (www. theketamineclinic. com). Dr. Allen is the current president of the Washington County Medical Association. With his deep roots in Utah, he has a special passion for improving the mental healthcare of his friends and neighbors in the community. Dr, Allen enjoys outdoor pursuits with his family and communing with nature. He’s doing his best to stay grounded in the moment!

Utilizing Home Equity in Retirement

By Branden DuCharme

You may be asking the same questions that so many of my clients have been asking me this past year, so prepare yourself now for a discussion about what has been one of the most horrifying financial products to ever exist (at least until it went through major regulatory changes a couple of years ago). I’m referring to reverse mortgages.

Now, before you close this magazine in disgust, please understand that I am not selling reverse mortgages! Instead, I want to educate you a little bit about reverse mortgages in hopes that you can understand how it may impact your retirement and legacy.

For those who have never looked into this type of loan, a reverse mortgage is a mortgage loan secured by a residential property that enables the borrower to access the equity (unencumbered value) of the property. These loans are often promoted to older homeowners and typically do not require monthly mortgage payments. However, borrowers are still responsible for property taxes and homeowner’s insurance.

Benefits of a Reverse Mortgage Loan

1. A reverse mortgage can function just as a traditional mortgage does; you can pay down the balance with a monthly payment. But the money payment is effectively optional, allowing many retirees to remain in their home without a monthly payment. This can be seen as a benefit.

2. Reverse mortgages are now regulated by the FHA. Unlike past reverse mortgage loans, the lender can no longer take your house or call your loan due while you are still living in the home. HECM borrowers may reside in their homes indefinitely as long as property taxes and homeowner’s insurance are kept current. This can be seen as a benefit.

3. A common idea being talked about right now about reverse mortgages is the idea of using home equity in years when traditional retirement accounts may be experiencing losses or trying to recover from losses. This could enable a portfolio to recover more quickly over time. This can be seen as a benefit.

Drawbacks of a Reverse Mortgage Loan

With all these exciting benefits, what are some of the drawbacks about reverse mortgages?

For starters, there can be significant costs upon the original funding of the loan. Depending on the size of your portfolio, your need for cash, the type of investments you own, and your timelines, the costs may far outweigh the benefits that are being sold.

Additionally, because there are no required mortgage payments on a reverse mortgage, the interest is added to the loan balance each month. So just as compounding interest has built your retirement portfolio over the years, it can now potentially work against you as it erodes the equity in your home.

This is a factor that I find many clients are concerned about initially. However, I encourage them to first consider these two questions:

• Is it important that the home is part of the legacy you want to leave to your posterity and do you want the home kept in the family?

• Rather than leaving the legacy of a home to your posterity, are you more concerned about leaving resources, such as money?

If my clients are worried about leaving a legacy in the form of money, using the equity in the home may or may not be the most effective way to do that. If my clients find it important to leave their home to the family unencumbered, then a reverse mortgage could impact that.

Some simulations may show that utilizing home equity through a reverse-style mortgage instead of spending funds from more traditional retirement funds can have a massive impact on the total value of the estate that you will be leaving behind. Interestingly, most of the simulations will show this impact as positive. Of course they will! They are often provided by the reverse mortgage salesperson. So remember, it is difficult to calculate the impacts of this type of decision without having all the facts and intimately understanding the details.

How can you know if a reverse mortgage is right for you? If you have an independent fiduciary financial advisor, you can consult with them. They will be able to ask you in-depth questions about your situation. Armed with this information, they will more fully understand how this type of decision may truly affect your other investments over time based on your specific holdings. They will also help you understand if a reverse mortgage is an option that will help you accomplish your long-term goals or if it will take you further away.

After meeting with your independent fiduciary advisor, you could meet with a mortgage lender to discuss the terms or a reverse mortgage loan. But before signing final documents, clarify with your independent fiduciary advisor, your tax advisor, and your attorney. Remember, it’s your financial team that will make the difference for you, not a singular person.

About the Author Branden DuCharme is an investment adviser representative with GVCM, a SEC registered investment advisory firm and an Accredited Wealth Management Advisor (AWMA®).

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Living Life to Its Fullest

By David Gaoa, Recent Pine View High School Graduate

As a happy four-year-old boy living in American Samoa, I became very sick with a high fever that left me with hydrocephalus, headaches, pain, and blindness. As I grew up in the American Samoan schools, I learned about the history of my people and other common subjects. I also learned math and how to read and write in braille, but unfortunately, music classes were never offered.

As time went on, my family could see that I would need the doctors in America. That time came during my senior year of high school. One of my biggest challenges was moving from the island, my school, and my friends to live in America. Everyone at Pine View High School has made this challenge easier for me.

It is so amazing to finish my senior year with music. I am singing in the concert choir class and playing hand bells in the hand bell class! I could never do these things back home on the island.

I have loved singing with the songs on the internet, but this is my first time singing in a choir. I have learned some concert songs in braille, and others I have memorized. I enjoy singing with my class and love how it sounds when we all sing together. Choir has allowed me to do what I love on a higher level. Singing alone is not as fun as singing with others. You become one voice when you sing with other people. This has helped me to be a part of something bigger than myself.

Playing the hand bells in the hand bell class is fun, but it is also very hard at times. It takes self-control and patience. I read the braille notes with one hand while the other hand is ringing the bell. When one bell is played, there is no song; it is only a bell being rung. But when many bells are ringing at the right time, a song is being played, and it sounds good!

I have also tried playing the cello, and I look forward to playing other musical instruments in the future. Music matters to me. It helps me to learn, to study better, and to have more self-control in my life. This has helped me rise above my challenges and has shown me that music can bring happiness and joy into my life. To be our true self, we must join in with others to help bring out their best selves.

Being blind doesn’t mean I have to step back and let the world pass me by. Being blind does not hold me back from doing things that seem hard or impossible. Whether you are blind or sighted, living life to its fullest is for everyone!

Thank you to Susan Mortensen,Vision Technician/Braille Instructor for Washington County School District, for her help on this article.

Magnesium to the Rescue

PART II

By Koby Taylor, PharmD

In the May/June 2023 issue of this magazine, I wrote an article about the symptoms of magnesium deficiency. If you were not able to read it, please visit my website at FusionSpecialtyPharmacy.com.

In this issue’s article, I’ll explore options for increasing magnesium in your diet, and I will give some suggestions about which magnesium supplements you might use. Please keep in mind that these articles are touchstones for your own research, and as always, you are welcome to come into my pharmacy where we are happy to help guide you.

Eating for Optimum Magnesium Intake

A raw salad a day—or even twice a day—is a great way to increase your magnesium intake. There are two things to consider when creating your magnesium-rich grocery list. First, the darker the color, the better. Second, foods always contain more vital nutrients when consumed raw. If eating raw vegetables isn’t appetizing to you, that’s okay. Blanching, steaming, or baking until they are crisp-tender works well. However, overcooking your vegetables can reduce their nutrient value.

Nuts and seeds are another good natural source of magnesium. I like them raw. I prefer the natural flavor over some of the “added flavors” that are on the market. Some of these additions aren’t healthy, so my rule of thumb is “simple is best.” Again, this may not be something that appeals to you; nuts and seeds lightly roasted and/or lightly salted are okay in moderation.

Legumes and lentils are another food source for excellent magnesium. Black beans in particular are touted as having the highest value of magnesium in the legume family.

Truly, if you want the highest vitamin and mineral value from your food, you have to eat more whole foods, preferably at every meal. Eating processed foods and beverages, even if they advertise “value added” minerals or vitamins, is not the same as consuming it in its natural state. That being said, I know that in today’s world, unless you have a personal chef and your meals are prepared for you, it can be difficult to eat this way. Hence, the reason supplementation is important.

Magnesium Products: Tablets, Capsules, and Topical Applications

Supplementing magnesium through tablets or capsules is a good way of getting magnesium.They are easy to add to your daily vitamin routine, and you could even keep some in your desk drawer, purse, or briefcase.

Be sure to check your multivitamin ingredients for the magnesium content, and supplement according to the recommended daily allowance (RDA). Adult men over the age of nineteen should take between 400 and 420 milligrams daily. Adult women over the age of nineteen should take between 400 and 420 milligrams daily.

While there are many different forms of magnesium on the market, I want you to be aware of and consider some

important points before you make a purchase. Not all manufacturers make a quality product. You’ve probably noticed that some supplement labels have a long string of ingredients and others have just a few. When purchasing supplements, stick with the “less is more” approach. As a provider of vitamins and minerals, I only stock manufacturers with proven reputations who put quality over quantity. Supplements can be loaded with cheap fillers, additives, colors, flavorings, and oils. All of these additives can decrease absorption, and you may have to take a larger dose in order to reach the RDA. With a quality supplement, your dosage may be smaller, and your body won’t have to filter through and clear out foreign ingredients.

There are approximately sixteen types of magnesium on the market: magnesium citrate, magnesium glycinate, magnesium malate, and the list goes on. Each form has a function in your body. So which one do you try? I highly recommend a magnesium supplement called Reacted Magnesium. It contains three types of bioavailable forms of magnesium. There are many reasons I prefer this product over single source products, but for the sake of this overview, think of it as a product that covers your bases, especially if you aren’t able to eat a whole food diet every day, if you’re under a lot of stress, or if you’re recovering from an illness or injury.

Some magnesium supplements also have other minerals and vitamins within them, like zinc, calcium, and B6. These supplements are typically made with only one form of magnesium. I am an advocate for supplements that contain both magnesium and calcium. Magnesium, calcium, and D3 are a great option! These are the terrific triplets of immune, cardiovascular, cognitive, and bone health support.

Again, it is important to read the dosage amount for any vitamin and mineral supplement so that you know how to adjust your daily intake accordingly, especially if you’re already taking multivitamins.

When should you take your magnesium supplements? You should consume your supplement(s) with food. It doesn’t have to be a large meal, but adding a little something to your stomach helps the magnesium digest. As far as time of day, that will be up to you and your lifestyle. I have patients who like to supplement night before bed for the relaxation properties of magnesium and some that supplement during the day when the stressors are at their highest. You might like to split a daily supplementation into two doses a day. You don’t have to supplement all at once. If you’re someone who uses supplements daily or is on medication, I recommend allowing time between supplementations, optimally twenty to thirty minutes, so your body has a chance to process one thing at a time. Magnesium sprays and lotions, which primarily consist of magnesium chloride salts, are a beneficial topical treatment for restless legs and for achy

muscles and joints. Will using a topical magnesium count toward your RDA? Yes. However, a typical supplement dose, approximately four sprays, may only garner sixty-six milligrams of magnesium.

There are other liquid and solid magnesium products available for adding to foot baths or bathtubs. If you’re someone who experiences foot pain from neuropathy or swelling from being on your feet all day, you might benefit from these products. Epsom salt, which is magnesium sulfate, is a time honored remedy for drawing out toxins and relieving pain and swelling.

Should you take magnesium every day? The answer is yes, and it can also be used periodically if you’re undergoing a stressful time in your life.

If you are under the care of a medical doctor, please consult with your provider before using any type of vitamin or mineral supplement.

#FusionIsBetterMedicine

FUSION PHARMACY

Santa Clara (435) 703-9680

St. George (435) 656-2059

www.FusionSpecialtyPharmacy.com

About the Author

Koby Taylor, PharmD, is the owner and pharmacist of Fusion Pharmacy. Working as a retail pharmacist early in his career, Koby began to see that pharmacy patients needed to have access to available alternative medications. He realized that pharmacy in its truest form is compounding, and he wanted to be able to provide patients with customized medications. He also desired more personalized interactions with patients in order to truly help their health and well-being. To fulfill his passion for improving the health of patients and educating them about compounding, Koby opened the doors of Fusion Pharmacy in 2013. Today, Fusion is nationally accredited with PCAB. It is licensed in and ships to 27 states. Fusion is proud to have two locations to better serve the southern Utah community. Koby graduated from Brigham Young University with a degree in molecular biology in 1995 and from the University of Utah with his Doctorate of Pharmacy in 2000.

Dining Guide

St. George

Angelica’s Mexican Grill

101 E. St. George Blvd., St. George, UT 84770 | 435-628-4399

Mexican | Vegetarian and Vegan Options | Family Friendly | $

Mon.–Sat., 11:00 a.m.–9:00 p.m.; Closed Sun.

Located Downtown on St. George Boulevard, Angelica’s Mexican Grill serves fresh, made from scratch authentic Mexican food. 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 & To-Go ordering available.

Benja’s Thai and Sushi

2 W. St. George Blvd. #12, St. George, UT 84770 | 435-628-9538

Thai | Sushi | $$

Mon.–Sat., 11:00 a.m.–10:00 p.m.; Sun., 1:00 p.m.–8:00p.m.

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.

Cappeletti’s

36 E. Tabernacle, St. George, UT 84770 | 435-986-4119

Italian | Steak | Seafood | Contemporary | $$ Lunch: Tues.–Sat.,11:00 a.m.–3:00 p.m.; Dinner: 5:00 p.m.–9:00 p.m. Centrally located in historic 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.

Pizza/Pasta Factory

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 | Salad Bar | $$

Delivery available at Pine View location only

Mon.—Sat at 11:00 a.m.

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.

Red Fort Cuisine of India

148 S. 1470 E., St. George, UT 84790 | 435-574-4050

Indian | Vegetarian, Vegan, Gluten-free Options | Healthy | $$ Mon.–Thurs., 11:30 a.m.–9:00 p.m.; Fri.–Sat., 12:00 p.m.–10:00 p.m.; Closed Sun. Located in the shopping and dining hub just north of St. George Boulevard, Red Fort Indian Cuisine is the only authentic Indian restaurant in St. George. The flavors are unique and harmonious, and many of their menu items are vegan, vegetarian or gluten free. Stop by and experience the delicious flavors of authentic East India. The elegant and inviting atmosphere paired with their kind and friendly staff, is sure to provide for a relaxing, enjoyable dining experience.

The Painted Pony

2 W. St. George Blvd. #22, St. George, UT 84770 | 435-634-1700

Steakhouse | Seafood | Contemporary | Healthy | $$$$

Lunch: Mon.–Sat., 11:30 a.m.–4:00 p.m.; Dinner: 4:00 p.m.–10:00 p.m.; Sun., 4:00 p.m.–9:00 p.m.

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.

Katering Koncepts, Inc. – Full Service Catering and Event Rentals

1495 S. Black Ridge Dr., Suite A210, St. George, UT 84770 | 435-574-0059

Menus include buffet options, breakfast, lunch, dinner, appetizers, and gourmet lunch boxes. Call Katering Koncepts when it just has to be perfect! We will customize any menu just for your event. Serving the St. George and surrounding southern Utah areas. Katering Koncepts sets a new standard in private, corporate, and wedding events. We have a full line of rentals, including tables, chairs, linens, formal dishware, decorations, dance floors, tents, serving dishes, and many other items to help make your event a success. Call us or visit our website at www.kateringkoncepts.com for a complete list.

PIZZA FACTORY

ST. GEORGE PIZZA FACTORY TO CELEBRATE FORTY-FOUR YEARS OF “CUSTOM-BUILT GOODNESS” IN 2023

to order. You can have it your own way— custom-built. We also create our own sauces, and we make them fresh daily. The Pizza Factory provides the one-and-only Factory ambience while dining in our comfortable atmosphere,” Randall explained.

The Pizza Factory St. George, located in the historic Ancestor Square, has become one of the most well-known tourist stops in southern Utah over the past forty-four years. “We have customers who say they plan much of their vacation around coming to The Pizza Factory when they come to town,” stated Bill Randall, founder and owner of The Pizza Factory in St. George.

The idea for The Pizza Factory originated during the early 70s when a group of friends travelled to southern Utah for a ski vacation. Finding there wasn’t a pizza parlor in the area, they declared that “the need created an opportunity.” Subsequently, the first Pizza Factory opened its doors in Cedar City, Utah, in 1974. Through the years, the menu offerings have been refined to now include Chicago-style deep-dish pizzas, specialty pizzas, sandwiches, calzones, a fresh salad bar, and deluxe desserts, including custombuilt cookies, smoothies, and more.

After buying out some of the original owners, Bill Randall and Bill Kringlen opened up shop in St. George, Utah, on August 20, 1979. “We’re here because we love southern Utah and the people,” Randall stated. “We have a personal involvement with the community and want to continue providing a great place and environment where people can come and enjoy lunch and dinner.”

The Pizza Factory provides its customers with an enjoyable dining experience by making its pizza with only the finest ingredients and toppings possible. “Our emphasis has always been on quality,” Randall continued. “That’s what our customers like, and I guess that’s why we are still around after all these years.”

Menu choices are unlimited with a myriad of sauces and topping combinations from which to choose. The Pizza Factory offers nine made-to-order specialty pizzas in combination with the numerous sauces and toppings available. “Everything is done

In 1994, they established The Pasta Factory, a restaurant that allows its customers to create their own signature pasta dishes or to pick one of the many freshly made entrees or salads on the menu. With eight made-to-order specialty entrees in addition to fourteen different types of pastas and seven varieties of sauces and six selections of toppings, your meal will be the ultimate dining experience. The Pasta Factory provides a comfortable, European-style atmosphere while dining inside, or you can opt to dine outside underneath the shade of a canopy. Over the years, two more Pizza Factory locations have been added, one at Pineview Plaza and one on the corner of Dixie Drive and Sunset Boulevard. These locations offer a combination of the Pizza Factory’s signature, custom-built pizzas as well as their create-your-own pasta dishes. They provide dine-in, take out, and drive-through. The Pineview location also provides door-todoor delivery service.

For more information, call The Pizza Factory at 435-628-1234, or go online and check out their amazing custom-built menu items at stgeorgepizzafactory.com.

Starting on a path toward healthy habits is often easier than maintaining them long term, but you can build healthy habits that stick by working small, positive steps into your daily life.

In fact, healthy habits are the first suggested treatment strategy for people whose blood pressure and cholesterol levels are creeping higher than normal, according to an American Heart Association scientific statement.

“The current guidelines for managing high blood pressure and cholesterol recognize that otherwise healthy individuals with mildly or moderately elevated levels of these cardiovascular risk factors should actively attempt to reduce these risks, and increasing physical activity is a great place to start,” said Bethany Barone Gibbs, Ph.D., chair of the statement writing group and chair of the department of epidemiology and biostatistics at West Virginia University School of Public Health.

These six ideas from the American Heart Association’s Healthy for Good Habit Coach can help.

Bust Common Habit-Building Myths

You may be surprised to learn the truth about creating and sticking to healthy habits. One myth is that getting healthy means doing things you don’t like. Research shows positive emotions make habits stick, so set your intentions on something you enjoy. Another misconception is that big results require big changes, which may lead to overly ambitious habits. However, the simpler the routine is, the more likely it is to become a habit.

Work with Your “Brain Loops”

Your brain creates “loops” for habits made up of three things: a cue, a routine, and a reward. Each time the loop is repeated, it becomes more routine and may become automatic. Knowing this, you can design cues for developing new, healthy habits,

Six Ways to Build Lasting

Healthy Habits

such as setting walking shoes by the bed to start a walking habit. The routine is putting on the shoes and walking around the block, and the reward is the pleasant sensations and brighter mood from a morning stroll.

Create Cues That Work for You

Most successful health habits begin with a cue. The cue can be external in your environment or internal in terms of your mindset. The more consistent the cue, the more likely it is to trigger the habit. Hacking your brain’s reminder system can help you remember your cue. Some examples of visual cues are placing a sticky note where you’ll see it often, keeping a water bottle on your desk, or refrigerating fresh veggies at eye level.

Build a Routine That Supports Your Goals

Positive and consistent habits are important to achieve your personal goals. Small habits done consistently can add up to big results. To create a new healthy habit, think through the steps that could lead to your desired outcome. Ask yourself whether you want to do it, if it’s easy, and if it’s high impact. It’s important to choose habits that make a difference and move you closer to your goals.

For example, if one of your goals is improving your heart health, a meaningful habit might be to move more. Increasing physical

activity can help lower blood pressure and cholesterol along with many other health benefits, Gibbs said. “Every little bit of activity is better than none,” she said. “Even small initial increases of five to ten minutes a day can yield health benefits.”

Use Rewards to Make Habits Stick

Start by choosing a habit you enjoy that is rewarding by itself. If you’re more of a dancer than runner, increase your physical activity with an upbeat dance class. You might also look for a more enjoyable version of a new habit, such as getting more fruits and veggies by sipping on a delicious smoothie.

Understand That Resets are Part of the Process

New habits are experiments. If they don’t stick, you haven’t failed. Instead, you’ve learned what doesn’t work, which is useful. Get curious and ask yourself which part of the habit didn’t work for you. Maybe the cue was ineffective. Maybe the steps of the routine were too ambitious and you need to split them into smaller, easier steps. If you realize you don’t enjoy the habit, stop doing it and try something else.

Find more inspiration and ideas to jumpstart healthy habits this year at heart.org/habits.

Article courtesy of Family Features

IS IT TIME TO GET YOUR WISDOM TEETH REMOVED?

WHAT YOU NEED TO KNOW ABOUT WISDOM TOOTH REMOVAL

• When a wisdom tooth is impacted, it will need to be removed by Dr. Davis.

• Impacted wisdom teeth are difficult to clean, susceptible to tooth decay, recurring infections, and gum disease.

• It is best to have wisdom teeth removed sooner rather than later.

Wisdom teeth are typically removed during the late teens or early twenties.

• Dr. Davis will let you know what to expect post-surgery so you can have a comfortable, efficient healing process.

VOTED BEST OF SOUTHERN UTAH FOUR YEARS RUNNING.

Dr. Shawn B. Davis Board Certified Oral & Maxillofacial Surgeon

Jason W. Hendrix MD

& LASIK Surgeon

MD Fellowship Trained Cataract & Glaucoma Surgeon Nicholas Behunin MD Fellowship Trained Cataract & Cornea Surgeon Marcos

MD Fellowship Trained

Sherine Smith PA -C

Physicians Assistant

Joshua Terr y OD

Optometrist

Physicians Assistant