St. George Health & Wellness Magazine November/December 2018 by St. George Health & Wellness Magazine

COVER STORY: The Painted Pony Serves Up an Exceptional Dining Experience / 14 INSIDE: 12 Ways to Serve During the Holiday Season / 36 Stem Cell Injections for Joint Pain / 49 LASIK: Three Keys to Successful Refractive Surgery / 50

NOVEMBER/DECEMBER 2018 SaintGeorgeWellness.com St. George Health & Wellness Magazine | November/December 2018 1

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TA B L E O F C O N T E N T S

Health

Fitness Sucess is the Result of Preparation.........16 Let’s Go to Church...Rocks........................18 Wondrous Warriors: Mark Woodbury.....................................20 How to Get Fit During the Winter Months.................................23

Targeted Hyperbaric Oxygen Therapy.....38 Preparing for Flu Season........................41 Prostate Problems?.................................43 Fuctional Fat Burning............................44 Is Elbow or Heel Pain Stopping You?....43 Dermal Infusion for Healthy, Vibrant, Rejuvenated Skin................................46 Stem Cell Injections for Joint Pain........49 LASIK Essentials: Three Keys to a Successful Refractive Surgery.............50 Traumeel: A New Way to Fight Inflammation.......................................52 Vitamin D: The Sunshine Vitamin.........54

Nutrition

An Evening at the Painted Pony............14 Dining Guide........................................24 Restaurant Journeys: Magelby’s.............25 Holiday Healing.....................................26 Eat Healthy Over the Holidays..............29

Mind/Body The Positive Power of Touch..................57 Mind Your Manners: The Refined Art of Etiquette................................58 The Other Side of Fear..........................60

NOVEMBER/DECEMBER 2018 On The Cover: The Painted Pony Serves Up An Exceptional Dining Experience......................................................14

Family Scattered Memories................................70 Investing in a Good Night’s Sleep..........71 The True Taste of the Holidays in Saint George.................................72 What Pictures are Hanging on Your Wall?..........................................75 12 Days of Christmas Giving.................76 Stevens-Henager College.......................79 A New Beginning.................................80 Youth Diaries: Bullying..........................81 What is Your Highlight?........................82 Celebrity Concert Series........................84 Laser Therapy for Your Pet.....................86 Staying Connected in Marriage.............89 Having a Shared Vision.........................90 Getting Your Life Back..........................91 Is Your Workspace Increasing Your Productivity?..............................93

Active Aging

The Sounds of the Season......................62 Positive Lifestyle Habits and Active Aging......................................61

Culture Fathering with Love...............................30 Let DSU Students Keep Your Smile Happy......................................33 Buy Local: The Skin Spa........................34 Just Serve! 12 Days of Service................36

Economics Health Savings Accounts: A Valuable Tax Planning Tool.............................64 Listing Your Home Over the Holidays.......................................66 Three Reasons Young Adults Should Consider Life Insurance....................68

Departments

Mayoral Message........................................8 Trailblazer Nation – Letter from the President....................10 Rocky Vista Message – Letter from the Dean...........................12 Calendar of Events..................................94 Quick Resource Guide............................96 Featured Directory Listings.....................97

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. 4 www.saintgeorgewellness.com

DESERT PAIN

AND SPINE

Court Empey, MD

Spencer Wells, MD

Ryan Workman, MD

Mark Udy, PA-C Cortney Bernardo, PA-C Brian Jorgensen, PA-C Melissa Hinton, DNP Nicholas Stucki, FNP

St. George Office

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617 E. Riverside Dr. Suite #301 St. George, UT 84790

Monday - Friday | 8am - 5pm 435.238.7000

1760 N Main St #220 Cedar City, Utah 84721

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George Health & Wellness Magazine | November/December 2018 w w w.D e s er t Pai nSp e ci a list s .St.com

M E E T O U R S TA F F

Justin Osmond Editor

Kristi Osmond Editor

Erin Taylor Creative Director

Lyman Hafen Author, Stories from our Past

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

Bentley Murdock Author, Nutrition Section

Tiffany Gust, CPT Author, Fitness Section

Chad Olson, MS, LMFT Author, Family Wellness Section

Jasher Feellove Author, Being & Becoming: The Art of Mindfullness

Brigit Atkin Author, Mind/Body Section

Kelly Kendall Author, Fatherhood

Marianne Hamilton Author, Community Focus

Todd Johnson Author, Economics Section

Jessica Elgin Author, Economics Section

Richard Harder Author, Active Aging

W. Jared DuPree, PhD, MBA Executive Editor

For information on advertising or other inquiries, visit our website at www.saintgeorgewellness.com, email stgeorgewellnessmagazine@gmail.com or call us at 435-319-0273. The publisher is not responsible for the accuracy of the articles in St. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2018.

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FROM THE EDITOR Is it just us, or do the years seem to be flying by much faster than normal? It feels like last year’s holiday season just finished up, yet this year’s holidays are right around the corner. The weather this year didn’t help: We went straight from summer to winter. Where was fall? Regardless, we have no room for complaints as we really love the southern Utah “winter” season. The fact that we can enjoy the outdoors and nature in the winter is such a treat, and we are grateful! As we approach Thanksgiving, Hanukkah, Christmas, New Year’s, and other holidays, it helps to be reminded and to reflect on the things that we are thankful for in our lives. There seems to be a lot of divisiveness, hurt, and anger out there right now, but the good in the world is still alive and well. Let us not forget all the beautiful, tender, and binding things that we see on a regular basis. Each one of us can participate in creating a more positive and uplifting community by stepping outside ourselves to serve and help those around us. By doing so, we not only create good will, we also become happier. We can make a difference in the lives of others and become more positively attuned in the process. This holiday season, join us in the following challenge: • Find a small/unique way to help ease the burden of someone who is lonely or struggling. • Pick a family member or co-worker—someone you interact with regularly—and for 1 week, look for ways to serve or uplift that person on a daily basis. • Do a random act of kindness for a stranger. This could be paying for the meal of the car behind you in a drive-thru, doing yard work for a neighbor, or visiting a nursing home. If possible, do this service anonymously. • Forgive someone or make a list of his/her positive qualities; try to see things from his/her perspective. • Volunteer somewhere: serve a meal at a homeless shelter, clean the home of someone who is sick or elderly, or babysit for a young couple or single mom. • Donate items or money to a charity. • Get to know someone new by inviting them on a walk, hike, or bike ride. Whether you choose to do all of these challenges or just one, we sincerely hope that your service will uplift you and make a difference in our community. We have such wonderful and giving people here, and we are always grateful for the kindness we see. Let’s continue to serve through the holidays and into the new year. We know that holidays can be a hard time for many people. Let’s be mindful of and kind to everyone; we never know what others are going through. Health and wellness isn’t just about physical wellness, it is also about mental, emotional, and relationship wellness. As we take time to eat nutritiously, be physically active, and serve those around us, we find balance and happiness.

Justin & Kristi Osmond Editors

St. George Health & Wellness Magazine | November/December 2018 7

MAYO R A L M E S S AG E

A couple of weeks ago, I had the great pleasure of meeting with some high school classmates of mine

who don’t live in this area. As usual, after we caught up on how our families were doing (and of course, claimed bragging rights about our children), the conversations turned to what was happening in our country, in politics, and in other worldwide current events. We do live in interesting times!

My friends always comment on the spectacular vistas we enjoy here. I can see why this area is the

fastest growing part of the United States. Sometimes, I think we take the beauty all around us for granted. This time of the year adds to that beauty. The holidays are upon us. I don’t know about you, but it seems

we are in a time warp. Wasn’t Christmas just last week? A hundred years from now, it will not matter

what amount of money was in your bank account, what type of house you lived in, or what kind of car you drove. What will matter is whether you made the world a better place in which to live by making a difference in the lives of others. Don’t be afraid to do good.

There are two lasting influences we can offer, especially to our children. One is solid roots, and the

other is wings. Our best days are ahead. Let’s look outward at all the wonders that are in front of us.

Ken Neilson

Mayor, City of Washington

8 www.saintgeorgewellness.com

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As the conclusion of 2018 approaches, it presents the perfect opportunity to reflect on the progress we as a community have made this year on Dixie State University’s strategic plan. The work that has taken place to elevate the institution from attaining university status just five short years ago to now securing university stature is amazing. In fact, we even have gained national recognition for our efforts. U.S. News ranked Dixie State 7th among public schools in the Regional Colleges West category and 26th among all west regional colleges in its 2019 rankings. To create this list, U.S. News divided 1,800 regionally accredited institutions into 10 different categories to produce 10 independent rankings and evaluated them in 15 different areas of academic excellence. Another highlight of the year was continuing to expand our academic programs by offering Dixie State’s first graduate program, a Master of Accountancy, starting this fall. Additionally, during this calendar year alone, we added bachelor’s degrees in music performance, mechanical engineering, design, molecular biology-biochemistry, and applied and computational math. With these additions, the University now offers baccalaureate degrees in 44 distinct fields of study. To further extend the reach of DSU’s academic initiatives, our office of Undergraduate Research hosted the Second Annual Regional Symposium for Innovation, Creativity and Research this April. The symposium offered members of the community the opportunity to present their work on a regional platform and form professional partnerships. Meeting our students’ health and wellness needs, the University’s Health & Counseling Center began offering free medical and mental health appointments to students. As part of this effort, the center increased the number of mental health appointments it convened in the first month of the semester by 49 percent from last fall. Additionally, we hired our first full-time therapist, expanded our facility to house three therapy rooms, and led 1,000 individuals on campus through QPR suicide prevention training. Thanks to a generous contribution from an anonymous donor, the University’s Sears Art Museum received the 14th of 100 rare marble castings of Michelangelo’s Pietà that are being distributed around the globe. Created from a mold derived from the original Pietà, this masterpiece opened to the public in the spring and remains on exhibit

ateMOD.indd 1 10 www.saintgeorgewellness.com

year-round as part of the museum’s permanent collection. The excitement of implementing these initiatives reached students, translating to a more than 7 percent increase in Dixie State’s student population last academic year, a feat we have now accomplished two years running. To accommodate the university’s growth, we continue to make great progress on the construction of the Human Performance Center, which is set to be open for the Fall 2019 semester. The center will hold the specialized classrooms and labs DSU needs to offer health and human performance programs as Richard “Biff” Williams well as a student fitness center, basketball courts, the largest climbing President of wall on a Utah college campus, and an Olympic-sized swimming pool. Dixie State University Trailblazer Stadium’s east grandstand was also completed this year. The new grandstand, which can seat 4,909 people, enables the stadium to become southern Utah’s premier hub for large-scale athletic, public, and civic activities. This year, we also started the process of renovating Atwood Innovation Plaza to make it the region’s hub for support, guidance, and education on innovation and entrepreneurism initiatives. A primary goal of the plaza is to elevate the region’s economic landscape by helping create and retain companies in Washington County, building on the work of Dr. Wayne Provost, who has assisted in filing more than 70 patent applications and creating more than a dozen businesses. As our campus continues to grow, Dixie State University will be even better equipped to meet the expanding needs of Washington County and share our “active learning. active life.” experience. This year certainly has been filled with the excitement associated with taking the University to new heights, and 2019 is shaping up to usher in momentous achievements of its own.

4/17/17 11:08 AM

St. George Health & Wellness Magazine | November/December 2018 11

ROCKY VISTA UNIVERSITY MESSAGE

With summer behind us and classes in full swing, our students are quickly acclimating to the rigorous demands of medical school. Our first year students were able to take a short study break on September 22 as their families and friends joined them at the stunning Tuacahn Amphitheatre for our second annual White Coat Ceremony. We were truly blessed to have such a majestic venue for this special ceremony. The White Coat Ceremony signifies the beginning of our students’ medical careers and is viewed as an induction in the medical profession. For many of our out-of-state students, this event was the first time their families and friends visited the area and had an opportunity to tour the medical school. Many people remarked about the beautiful area we live in and the friendliness of the people they met while here. Thank you for making our students and their guests feel so welcome! Living in southern Utah, we are fortunate to experience an abundant amount of sunshine almost every day. However, we often protect our skin by avoiding direct sunlight or by applying sunscreen to block out the sun’s UV light. While this does provide protection, it also poses a risk for potential deficiency in vitamin D. In this issue, one of our physician faculty members, Chris Edwards, D.O., writes about the importance of Vitamin D. Please read his article to ensure that your body is getting optimal amounts of the “sunshine vitamin.” We are honored to be a member of this community and look forward to serving the people of southern Utah. To learn more about us, please visit our website at www.rvu.edu. To your health,

David J. Park, DO, FAAFP, FACOFP Vice President and Southern Utah Campus Dean

12 www.saintgeorgewellness.com

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By Diane Del Toro When husband-and-wife team Randall Richards and Nicki Pace became the owners of The Painted Pony restaurant, they had one goal in mind: They wanted to prepare inspired and delicious meals using organic, locally-grown, sustainable ingredients. They not only were committed to this goal, they also were convinced that the people of southern Utah would support it. Fourteen years later, The Painted Pony has become, for many, a destination restaurant, receiving rave reviews from restaurant critics and first-time guests alike. The restaurant provides an upscale dining experience that Salt Lake Magazine described as “a culinary island in St. George.” Its menu and atmosphere celebrate the mix of classic dining favorites and cooking creativity that come together in contemporary American dining.

As executive chef, Randall has guided The Painted Pony for most of its lifespan. He left Springdale, Utah’s popular Bit and Spur restaurant in 2001 to run the kitchen, and in 2004, he and Nicki purchased the restaurant from her family. The two have crafted the menu to reflect their love of all things culinary, including their appreciation of organic, eco-friendly, high-quality foods. The restaurant features antibiotic- and hormone-free beef and free range chicken—a reflection of their respect for the environment and for their guests.

The Painted Pony’s menu changes seasonally, driven by the couple’s ingredientfirst philosophy. It incorporates ingredients from local growers and organic meat producers as well as produce from their own two-acre garden in Dammeron Valley—a garden Randall and Nicki cultivate with the restaurant in mind. Consider that each year, they grow 800 heirloom tomato plants, supplying The Painted Pony with the star ingredient in their signature Heirloom

14 www.saintgeorgewellness.com

The

Painted Pony

Bringing a Touch of Southwestern Class and Intriguing Flavors to St. George

tomato salad—a favorite with their diners. The garden also produces many of their root vegetables, summer squashes, flowers, and herbs.

While guests at The Painted Pony enjoy its intimate atmosphere and regional artwork, it is the food that draws them back to the restaurant time and time again. Almost everything on the menu is a time-proven classic: prosciuttowrapped chicken, seared ahi tuna, New Zealand lamb, and rosemary-spiked ribeye—all prepared with intriguing flavors before being beautifully, even artfully, plated and presented to diners by the accommodating, professional, and friendly staff. Although dinner at The Painted Pony is an experience not to be forgotten, lunch at the restaurant offers a delicious range of menu items prepared with the same extravagance and robust flavors, with prices that range from $9 to $11. Sandwiches are served with house fries or a salad, and gluten-free bread is available.

Food is not the restaurant’s only forté. The Painted Pony boasts an extensive wine list, which includes its own wine label. This wine, a pinot noir varietal, is produced with the help of Napa Valley winemaker Kent Fortner of Road 31 wines. Fortner grows the grapes along with his own in the Carneros region of Napa Valley, and it is his wine-making skills that create The Pony’s pinot noir.

Once or twice a year, John Delaney, The Painted Pony’s sommelier (certified wine expert or wine steward), hosts a wine dinner at the restaurant, which is attended by local wine enthusiasts and foodies who appreciate the wine and food pairings. Chef Richards works alongside Delaney to select a menu that compliments the wine, and both enjoy collaborating together to create a spectacular dining experience for their guests. Having stayed true to its goal of providing an exceptional dining experience with fresh, locally-grown ingredients, is it any wonder that

The Painted Pony’s numerous awards line its walls, reflecting this accomplishment: Salt Lake Magazine’s Reader’s Choice

Award; Distinguished Restaurants of North America’s (DiRoNa) Award of Excellence; Wine Spectator Magazine’s Award of Excellence; Zagat Survey’s excellent rating; and many more.

Both Randall and Nicki enjoy staying engaged with the southern Utah community they have grown to cherish. In 2008, Nicki organized a weekly farmers market to help local growers connect with the broader community. The market—which runs each year from May to October—quickly took root, drawing growers from more than fifty miles away. Although Nicki recently turned over management of the weekly event, she and Randall continue to be involved in other aspects of community service and are strong supporters of area nonprofit organizations. “We believe that the sense of community, the connecting, and the coming together is so important,” said Nicki. “It’s a big part of the reason Randall and I are in the restaurant business, and it’s what we hope to continue to offer the community for many years to come.”

2 West St. George Blvd 2nd Floor of The Tower at Ancestor Square

Open Monday through Saturday Dinner – 4:00 p.m./Lunch – 11:30 a.m. For information or reservations, call (435) 634-1700, or go online to www.painted-pony.com. The restaurant will be closed Nov. 11–18 for remodeling and on Thanksgiving, Christmas, and New Year’s Day so that the staff can be with their families.

St. George Health & Wellness Magazine | November/December 2018 15

Success

is the result of

Preparation 16 www.saintgeorgewellness.com

By Brennen Ames, BS With seven seconds left on the clock, fourth down and 18 yards to go, down by seven points, the then Boise State Broncos quarterback Jared Zabransky completed a pass that was lateraled to Jerard Rabb for a game-tying touchdown and extra point in the 2007 Fiesta Bowl. That sent them into overtime against the No. 7 Oklahoma Sooners. About the Author This play produced a series of prepared Brennen is a Level 3 Certified plays that made for one of the most Sports Performance Specialist through Athletic Republic memorable upsets in college football history and oversees new protocol including a wide receiver completing a pass development and program for a touchdown in overtime, a Statue of expansion at Intermountain Liberty play to complete a game-winning St. George Acceleration. two-point conversion, and the running back that scored the game’s winning play proposing to his cheerleader girlfriend. A decade later, the running back who scored the game-winning twopoint conversion, Ian Johnson, recalled the historic hook and ladder play that set up his team’s victory and said, “We had run that play in practice every Friday during game week and we’d never used it…if it was going to work, then this was the moment.” Boise State’s success was credited to their intense and relentless preparation, to not only defeat the Sooners, but go undefeated that season. Preparation is a necessary key to success. Athletes, coaches, parents, and businessmen alike all take time, put in the effort to create a plan, and take action to carry it out and achieve success! Intermountain St. George Acceleration has prepared a scientific approach to maximizing human performance and training athletes.

The professionals there have prepared protocols that have proven to be a blueprint for success in developing speed, agility, power, stamina, and overall athleticism. The team of exercise physiologists have prepared by study and earning degrees through higher education. Certifications and experience coaching, training, and competing at a high level all support the learning. If you are an athlete, what are you doing to prepare? The coming year will bring a multitude of opportunities to showcase talent, grit, and the will to win. However, history shows that success, or “luck” as some may put it, will always favor the prepared. In the modern age of competing as an athlete, relying on talent alone is rarely enough to propel you to the top, and if it is, it is not enough to keep you there. Championship athletes are made in the time spent between when one season ends and the next one begins. This holiday season, Intermountain St. George Acceleration offers athletes with the will to win, the opportunity to prepare. The “Season of Speed” kicks off November 12 and goes through December 31, giving athletes a chance to save $90 on a 10-week, 22-session training package. When you purchase your program during the Season of Speed, you can choose to start training upon purchase, or use it anytime in 2019. So, no matter what sport or activity you or your athlete competes in, the Season of Speed will help you get the timing right to prepare for your best season yet!

“Luck” as some

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Let’s Go To Church...Rocks By Jay Bartlett Going to church this weekend? Yeah, me too...Church Rocks. It’s great! It’s a lollipop type trail with rolling desert singletrack for the start and finish, and a few miles of mostly slickrock challenge for the “lolli” when you start, as I usually do, at the Cottonwood Trailhead off of Highway Nine.

The singletrack out of the trailhead is a sublime mix of climbs and descents, mostly short enough to not punish those not on their game, yet long enough to make a seasoned rider smile or furrow their brow depending on their strengths. The ups will make you breathe hard, but just as you’re tiring, the summit appears and with a couple of clicks of the shifter, you’re rolling over the top and blazing down into the next valley, recovering from the climb if you can hold back your downhill greed enough to relax before the next up.

There’s a section right after a slickrock “wall” that most people— other than a few brave ones—will walk down, that I call the Purple Zone due to the colorful clay it runs through. It is twisty and fast in either direction and runs between and around sage and creosote, up over rises and rocks, and even has a few booters you can catch air on if you’re so inclined! This is one of my favorite pieces of trail anywhere I’ve ridden.

Even though Church Rocks runs parallel to Interstate Fifteen, it doesn’t feel that close to civilization. Sure, you can see, and hear the traffic, but the trail is situated in the foothills of Pine Mountain so the beauty and vast views, including Zion National Park from afar, are enough to distract you from the temptations of the day to day world. There are sandstone formations jutting up from the desert floor with shapes that fire the imagination including a cathedrallooking hill that I assume was the namesake of the trail, though I’ve heard several stories how the name came about. Soon you’ll come to the loop end of the trail which climbs to the top of some of the red and white sandstone cliffs that you’ve surely been mesmerized by as you approached. While the climb is steep, it’s relatively short and the run along the bench at the top heading back around the loop is not to be missed. The drop from the top back to the junction for the return trip is a stair-steppy test of your mountain biking will and skills, which then rewards you with a very fun and fast run back to the car. 18 www.saintgeorgewellness.com

Time to get preachy for a moment. Church Rocks is true desert singletrack. Please keep it that way. With only bushes to confine the trail, it’s quite easy to ride off track to go around someone. When allowing a pass, just pull to the side and lean your bike over a bit so they can ride by. A thin, twisty trail is far more fun to ride than a wide, straight “road.” Church Rocks is a place people go to praise the bike, Mother Nature, or maybe even the Lord. That praise can be for the beauty of the place, the experience of cycling, or gratefulness to whichever one just helped you survive that almost certain endo when you hit that rock wrong! Whether it’s a religious experience or just a fantastic day on your mountain bike, you should really go to Church... Rocks.

About the Author

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

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St. George Health & Wellness Magazine | November/December 2018 19

By Marianne Hamilton Back when Mark Woodbury was a member of the Dixie High School class of ’73, the closest he could get to joining the football squad was shooting game photos for the yearbook. In those days, when Woodbury’s inhaler was never far from reach, it seemed impossible to contemplate a transition from “asthmatic” to “athlete.”

Today, the 62-year-old St. George resident has summited Mount Whitney and other peaks, and leads Boy Scout troops on extreme backpacking outings. In September of this year, he also mastered the “Utah Triple Crown,” a grueling trio of open-water swims. Woodbury’s story is one of inspiration and dedication – with a healthy dose of perspiration mixed in. Throughout his childhood and young adulthood, Woodbury’s asthma controlled virtually every activity. “I really couldn’t do much of anything,” he confirms. “I took swimming lessons, but I hated them. There were days when I could barely get around.” As a child Woodbury endured weekly immunotherapy injections; in his teens he became increasingly dependent on his inhaler.

Despite overwhelming odds, Woodbury still found ways to push himself physically. When his BSA Explorer advisor, Bart Anderson,

declared his intention to take his charges on a 50-mile backpacking trip, Woodbury didn’t waver. “I thought ‘how am I going to do this?’ But, somehow I made it the whole way…and I’ve loved hiking ever since,” Woodbury says. By the time Woodbury reached his early 30s, asthma treatments had changed dramatically. For Woodbury, the new medications his doctors prescribed were miraculous. “Within months I was feeling so much better! I actually had hope for the first time, that I could be active and do the things I’d always wanted to do.”

With his newfound health and energy, Woodbury – by then a dental lab technician – set up his own shop in St. George. In no time, business was flourishing – and Woodbury was married and the father of three. Still, his desire for an undergraduate degree never left him. “Once I got my health under control, I realized ‘gosh, I can do stuff !’ I kept nagging Becky, my wife, about going back to school…and she finally said, ‘when the last one’s out of high school, you can go back.’” Sure enough, Kristen, the Woodburys’ youngest daughter, graduated from Dixie HS in May of 2010; in September of that year she and her father both entered Dixie State University. Given

Wondrous Warriors:

Mark Woodbury Accepting No Limits

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career demands, it would take Dad seven years to complete his Bachelors. But in 2017, Woodbury emerged from DSU with a degree in Business Administration, with an emphasis in Information Systems.

He matriculated with a newfound zest for athletic pursuits as well. Even as he was beginning his college coursework, Woodbury had begun a swimming regimen at Sand Hollow Aquatic Center, aiming to condition himself to lead Boy Scout expeditions. He quickly caught the attention of Lynne Lund, a former multiple international record-holder, and coach of SHAC’s US Masters Swimming program. Lund took Woodbury under her wing, helping him to perfect his technique. “My swimming changed drastically after that. Once I could swim and breathe – and I could actually breathe because my asthma was under control – I started swimming longer and longer yardage.” Over the next six years, Woodbury swam almost daily. And then while researching upcoming meets, a unique challenge caught his attention. “The word ‘Alcatraz’ kept cropping up. I thought ‘open water, sharks, jellyfish…cool!’” Thus, Woodbury trained for the 2017 Alcatraz Swim, completing (at the age of 61, and just days after his graduation from DSU) the grueling 2.2-mile slog through frigid, unforgiving San Francisco Bay waters. After that achievement, Woodbury would have been forgiven for never swimming another stroke. But still more open-water swims were in his future: Mere weeks after his Alcatraz adventure, Woodbury dove into the first of the three events comprising the

Salt Lake Open Water (SLOW) Mini Triple Crown. In this contest, participants complete one-mile swims in the Great Salt Lake, Bear Lake and Deer Creek. Woodbury found the events easily manageable – and one year later, he set his sights on the ultimate prize: the 2018 Utah Triple Crown, also hosted by SLOW. There was just one catch. “As I was registering online,” Woodbury says, “I saw that each of the events – which must be completed at the three lakes within one year – has different distances. I thought they were all 10K swims. But I did the math, and the one at Deer Creek was 10 miles! Again, I thought, ‘how am I going to do this?’”

Still, when it’s suggested that Woodbury’s in extraordinary shape for anyone at any age, he demurs. “Life has its challenges, and we just have to deal with what we’re allotted,” Woodbury advises, slowly tracing the wording on his medals. “If I had one wish, it would be that those who haven’t been able to, can, and those who are able to, can continue.”

But do it Woodbury did, earning the Bear Lake medal in mid-July, completing the Deer Creek 10-mile swim in September, and the Great Salt Lake event in September. But that wasn’t all that occupied Woodbury’s time during the summer and fall: Between strokes he managed to climb Mount Whitney, and continued the training necessary to conquer the Grand Canyon’s notorious, 24-mile Rim to Rim Hike in October.

About the Author

Marianne L. Hamilton is a veteran journalist whose work appears in regional and national publications, and a marketing writer for Fortune 500 corporate clients. When not race walking, hiking, or teaching water aerobics, she is a member of the St. George Arts Commission, serves on the board of Art Around the Corner, and is the Operations 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.

St. George Health & Wellness Magazine | November/December 2018 21

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GET FIT During the

Winter Months By Tiffany Gust, MS, CISSN Now that the temperatures are dropping, perhaps your motivation to be active has dropped as well. Exercise can actually help beat those winter blues and boost your immune system to avoid those winter colds. Here are some tips to help you stay motivated and fit during the colder months. Change Your Routine If you normally exercise indoors, try exercising outside in the warmer part of the day, and reap the rewards of some extra vitamin D. Emerging research supports the possible role of vitamin D against heart disease, fractures and falls, cancer, autoimmune disease, influenza, type-2 diabetes, and depression. Winter is a good time to check out a new hiking trail or walking path, especially here in St. George where there are so many options available.

PROFESSIONAL PROFILE

Tiffany Gust, MS, CISSN

Set a Goal That Motivates You Pick a goal that goes into spring and has a date attached to it. Perhaps you want to sign up for a 5K event or a pickelball tournament. According to Psychology Today, competition motivates individuals to do more exercise by creating an aspirational mindset. In fact, attendance rates were 90 percent higher in groups where competition was incorporated. Setting a goal that will get you moving during the colder months can get you in tip-top shape for when the weather starts to warm up. Get a Workout Partner Combining friendship and fitness is a great way to keep you accountable and motivated at the same time. Find someone whose company you enjoy and whose goals are similar to yours. This could be a family member, a neighbor, or a meet-up group in your community. Invest in the Correct Clothing Clothes don’t have to be bulky to keep you warm. Choose fitted clothes that will allow you to move and stay warm at the same time. Lightweight gloves and hats can provide protection but not cause you to feel like you’re in Antarctica. Finding joy in a winter sport such as ice skating, snowboarding, or sledding is a good way to stay active. Get Enough Sleep Exercise has been shown to have a positive effect on sleep. One meta-analysis found that exercise training generally resulted in modest improvements in sleep, and who can’t benefit from extra sleep? “Exercise interventions might be sufficient to improve both sleep and physical-activity levels in some people.” Sherry Pagoto, Ph.D.

Owner, TG Triathlon and Fitness Coaching & Exercise Physiologist at LiVe Well Center

EDUCATION

B.S. Health Science Utah State University, 1990 M.S. Exercise Science/Sports Nutrition Concordia University of Chicago, 2018

CERTIFICATIONS

USAT Certified Triathlon Coach US Master’s Swim Coach ACE Certified Personal Trainer Weight Management Specialist Certified Sports Nutrition Specialist Certified International Society of Sports Nutrition

RECOGNITION

World National Olympic Distance Age Group Qualifier 2012, 2014, 2016 Ironman All World Athlete 2015, 2016 16 X Ironman Finisher 435-251-3733 | www.facebook.com/tiffany.gustcoaching St. George Health & Wellness Magazine | November/December 2018 23

Dining Guide St. George

George’s Corner

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

Angelica's Mexican Grill

101 E St. George Blvd - St. George UT 84770 | 435.628.4399 Mexican | Vegetarian/Vegan Options | Healthy | Family Friendly | $ Open Mon-Fri 11:00am-8:30pm / Fri-Sat 11:00am-9:00pm - Closed Sunday's 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. 11am – 10pm | Sun. 1pm – 8pm Hungry for sushi? Hungry for Thai curries? Benja’s Thai and Sushi, in the heart of downtown at Ancestor Square, will satisfy your craving with fresh sushi, curries, noodles and a great beer and wine menu. Stop in with business colleagues, friends, a date or the whole family, and be sure to come hungry – in addition to curries, noodles and sushi, Benja’s salads, soups and sticky mango rice are not to be missed.

Magleby’s

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

Sandstone Café at Dixie Regional Medical Center

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

The Painted Pony

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

Twenty-Five Main Café

Cappeletti’s

36 E. Tabernacle, St. George, UT 84770 | 435.986.4119 Italian | Steak | Seafood | Contemporary | $$ Lunch: Tues. – Sat. 11am – 3pm | Dinner: 5pm – 9:30pm Centrally located in historical downtown near Town Square, Cappeletti’s is a favorite for casual business lunches, friend and family gatherings and romantic evening dining. Authentic Italian pastas like gnocchi Bolognese or cannelloni will comfort and satisfy, but if you’re not in the mood for pasta, the fresh fish of the day, tender Black Angus flat iron steaks, market fresh meats and poultry are all prepared daily and presented beautifully. In this quaint and cozy family owned and operated restaurant, plan to settle in for warm, friendly Italian cuisine with an Argentinian flair, and leave satiated in body and soul.

25 Main Street, St. George, UT 84770 | 435.628.7110 Café | Coffee Shop | Gourmet Cupcakes | $ Mon. – Thurs. 8am – 9pm | Fri. – Sat. 8am – 10pm Visitors step from the streets of St. George to an atmosphere reminiscent of a Soho cafe when they stop by this counter-style downtown gem for breakfast, lunch and dinner. Delectable salads, panini sandwiches done to perfection, and pasta are the featured menu items, but most diners frequent the café for its cupcakes. Twenty-Five Main is perfect for a business lunch or breakfast, a get-together with friends or a quiet spot to relax in the evening before absorbing the downtown art-walk in St. George.

Cliffside Restaurant

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

Even Stevens Sandwiches

471 E St. George Blvd., St. George, UT 84770 | 435.251.6636 Sandwich Shop | Cafe | Breakfast & Brunch | $ Sun. - Sat. | 7am – 10pm Hungry for change? Visit Even Stevens – a sandwich shop with a cause! Committed to fighting hunger by donating one sandwich to a local charity for each sandwich ordered, and with a focus on giving back through delicious food – literally - Even Stevens thrills with sandwiches like the Hummazing Vegan, the Do Gouda and the Mihammy Vice. This family friendly café also offers tasty bites, soups, salads, locally roasted coffee, locally brewed beer, Sunday brunch, entertainment for kids and live music weekly.

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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/Delivery/Salad Bar | $$ Open Mon-Sat at 11am The Pasta Factory, with its year-round, climate controlled outdoor patio dining wows with custom-made pasta, soups, sandwiches and salads. The Pizza Factory offers three locations with the best and freshest salad bar in town; homemade soups, sandwiches, famous bread twists and Southern Utah’s favorite pizza combinations.

NUTRITION

RESTAURANT JOURNEYS:

MAGELBY’S By Markee Heckenliable

I love food, but I’m the type of person who’s reluctant to try to new restaurants.I usually stick to my salads from Durangos or a simple sandwich from Einstein Bros. Bagels. But after trying Magleby’s in St. George, Utah, I am reluctant no more. I was immediately amazed by the stunning setting of the restaurant and Braxton, our kind waiter, who greeted us with smiles and great customer service.

My experience at Magleby’s got even better when our waiter brought out our appetizers: Baked brie and spinach & artichoke dip. The baked brie, accompanied by an assortment of fruit, nuts, roasted garlic, sourdough crostini and a fig jam, was almost too pretty to eat. This was my first time trying baked brie—and I’m hooked. The spinach artichoke dip, set with homemade tortilla chips and sourdough baguettes, was also mouthwatering; I had to stop myself from eating all of it.

Even though the appetizers alone were enough to fill someone of my size, my taste buds and stomach didn’t attest to me trying a few main courses.

If you’re going to spend money on good steak, Magleby’s is the place to go. I ordered the Filet Oscar, an 8-ounce filet mignon topped with Hollandaise sauce and lump crab. It was quite the fancy treat. I also tried a filet medallion. Both the filet mignon and filet medallion were like butter: easy to cut, and melt-in-your-mouth good.

The next dish I tried was the Rustic Penne Pasta, filled with penne and Magleby’s own salsa rosa sauce. Even though it’s not listed on the menu, this delicious pasta dish is filled with five cheeses: gorgonzola, asiago, parmesan, blue cheese and mozzarella. It’s a cheese lover’s dream come true.

The last entree I tried was more simple, yet still yummy: the Pulled Turkey and Avocado sandwich. This sandwich is something I would grab for lunch when out with friends, even though it’s thick enough to last through dinner too.

I was full and satisfied, but nothing was going to stop me from trying the Magleby’s famous chocolate cake our waiter set on our table. Anyone who knows me knows that I have a sweet tooth bigger than this chocolate cake. The cake was four layers tall and perfect, with vanilla ice cream and a sweet raspberry sauce. I found my next birthday cake. It’s a done deal. Even though I was full of carbs, lots of cheese, and sweets, I was happy to learn of all the healthy options Magleby’s provides. Besides the baked brie and pulled turkey sandwich, Magleby’s has an array of salads and sides, like steamed vegetables and fruit. Whether it’s breakfast, lunch, or dinner, Magleby’s is a surprising, tasty adventure for anyone seeking a new a place to eat.

Address: 1450 Hilton Dr, St George, UT 84770 Hours: M-Th 11am-9pm, Fri-Sat 11am-10pm (435) 652-9600 St. George Health & Wellness Magazine | November/December 2018 25

NUTRITION

Dial it in...The holidays are here, and no matter what life throws at you, your health still needs to be your priority. The average weight gain over the holiday season is 5–7 pounds. While this may not sound like much, most people don’t lose the added weight, which leads to a small gain every year. Don’t wait! Bring in the new year with a vengeance: Take responsibility for your health now so that you can enjoy the holiday season.

Get Organized Make lists. Organize your purse by purging it daily. Batch shop by getting out your planner, listing all upcoming events, listing supplies you need, and scheduling one day to get it done. Keep receipts organized by using envelopes. When it comes to decorating, display only the things you love, and donate what you don’t use. Take pictures of your holiday decor so that you know how to decorate next year. Simplify Bake ahead. Simplify holiday cards by sending an email or ecard. Simplify your to-do list and ask yourself, “What will happen if this doesn’t get done?” Clean only what is necessary. Simplify wrapping: Do it as you purchase gifts, and use plain white or brown lunch bags with some buttons and ribbons. Simplify gift giving with clutter-free gifts: digital photo albums, audiobook subscriptions, food items, a spa weekend, a magazine subscription, a gym membership, an amusement park pass, or a gift card. Consider a donation given in someone else’s name, and attach the donation card to a small gift related to the donation. Take Care of You Transform your body by making positive changes that will last a lifetime. Reach a deeper level of commitment than you have in the past. Take the unwanted weight off your body by eating right and starting an exercise program before the holiday season begins. Keep this commitment during the season. Eat Nutritiously Better nutrition means using whole foods and detoxing in a healthy manner without having to restrict calories. Get away from processed foods. Holidays should be more about celebrating with friends and family and less about the food. “Splurging” on the holiday is not what causes weight gain: It is what occurs on the days surrounding it. Use smaller plates. Find things that are lower in calories. Don’t add extra sugar to foods. Why spoil sweet potatoes by adding sugar glaze? Bring a lower-calorie dish to the party as an alternative. Always ask the question, “Am I really hungry?” Before the party, eat a small meal or large snack so that you are not hungry when you arrive. Don’t feel pressured to eat or drink just because someone offers it to you. Learn to say “No, thank you.” Stay Active Challenge yourself. Your body responds to the challenge of exercise—even if you are only exercising for 10 minutes. Do your 26 www.saintgeorgewellness.com

By Coleen Andruss, MD

workouts in the morning before the day gets busy. Track your steps to give you motivation. Get a walking partner, join a 5K, find a local holiday run, or get a personal trainer as an external motivator. Enjoy winter activities that the whole family can enjoy, such as ice skating, sledding, skiing, or tubing. The fresh air is exhilarating. Go out for a walk with the family, or gather your family and friends and start dancing. De-stress Smile, laugh, listen to music, and be optimistic—a cheery attitude lowers stress levels. Spend time outdoors. Cut down your own Christmas tree. Go for a moonlight walk. The stars are powerful, and star gazing is used by psychiatrists as therapeutic. Studies have shown that being outdoors reduces stress, improves mood, boosts happiness, and improves the immune system. Go to the theater, orchestra, or ballet. Hold hands with your partner because affection has been shown in studies to decrease stress hormones, increase calmness. and lower blood pressure. Find some quiet time in the midst of craziness to meditate and self-reflect. Get Plenty of Sleep/Rest Everyone needs at least 5 full sleep cycles to get the full benefits of stage 4 sleep, which is the most nourishing and restful sleep. Plan a vacation to boost mood. Research shows that people who work more than 55 hours a week are 33% more likely to suffer a stroke and have a 13% greater risk of heart attack than those who work 40 hours a week or less. Drink Plenty of Water Water is liquid medicine. Water is critical to avoiding headaches, muscle fatigue, and weight gain. So...dial it in! Holiday healing means understanding the direct link between health and nutrition and stress, sleep, and physical activity. Holiday healing means goodbye stress! WELCOME 2019! About the Author

Dr. Andruss practiced as an Internist for 14 years, and has specialized in weight management for 24 years. She and her staff have experienced obesity issues personally, therefore have 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.

St. George Health & Wellness Magazine | November/December 2018 27

PAINTED PONY

Restaurant to Join Together

to Enjoy One Another

“Warm Bread fresh from the oven warms the heart on a cold Wintry Day”

“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” J.R.R. Tolkien

From All of Us to All of You

eat y h lt Hdea uring the Holidays Virgin Berri is a mobile food truck specializing in ultraclean, nutrient-dense organic smoothie bowls and gorgeously gourmet toast options. “Just for the health of it,” says it all, and I’ve loved everything of theirs I’ve tried. It’s the perfect breakfast, brunch, or out-andabout snack stop. They move locations for the convenience of specific crowds and local events, but their current hub is tucked back in at Green Gate Village, located at the corner of 100 West and Tabernacle Street. Visit them on social media for location updates. Even Stevens is a unique and refreshingly tasty sandwich and wrap joint dedicated to serving up healthy, nutritious food while giving back to the community in a huge way. For every sandwich they sell, an additional sandwich is donated to feed hungry locals in need. Yeah, I know! Awesome, right?! Collaborating with various non-profit organizations, Even Stevens makes it possible for all of us to assist in their efforts. All we need to do is stop by and “Eat 2 Give.” They’re located at 471 Saint George Boulevard. The Orange Peel is a squeakyclean juice, bubble tea, berry bowl, and custom smoothie cafe. They’re known for their cold-pressed fruit and veggie juice fusions as well as their unique bubble (boba) teas and delicious smoothie creations. Next time you’re eating out and thinking about ordering that dessert big enough to feed a family of five, swing over

About the Author

NUTRITION By Bentley Murdock, Certified Wholistic Nutritionist We all know the typical drill during the holidays: Any and all structured health and nutrition efforts are immediately tossed out the window. Almost overnight, we find ourselves yet again with at least a baker’s dozen more pounds to lose on New Year’s Day. Soooo...in an effort to help you and your family create a routine slightly more conducive to kicking off 2019 the right way, I suggest you try a few of my favorite eating spots (since—let’s be honest here—we all know you’re only going to be cooking on Thanksgiving and Christmas, if at all =:o).

and grab something at The Orange Peel. The body you find yourself wearing the following morning will thank you BIG-time. They’re located at 42 South River Road, Suite 13. Dixie Nutrition is so much more than just a health food store. It is complete with herbs, spices, bulk grains, vitamins, minerals, organic produce, and various vegan, vegetarian, and gluten-free packaged food items. They’re also well-known for their delicious dairy-free or sugar-free frozen yogurt selections. They’re located at 406 West Saint George Boulevard. “Hop on in!” Their passion for superior customer service is just as clear as their food is clean. Remember, cheaper does not mean better (especially when it comes to food), so prioritize because you literally create your future body in advance with every bite and sip. Tropical Smoothie Cafe is a great health-conscious option featuring some truly incredible custom smoothies. Their all-fruit, nut, seed, grain, and veggie smoothies are deliciously nutritious substitutes for all of the sodas, coffees, and snow cones out there. They have two locations: one located north of downtown Saint George at 1010 East Red Hills Parkway and one located in west Saint George at 1622 West Sunset Boulevard. You’re going to love their AvoColada. Natural Grocers (Vitamin Cottage) is a national health food chain store dedicated to all things organic, vegan, vegetarian, non-gmo, and fair-

Bentley Murdock is a Certified Wholistic Nutritionist, Transformational Trainer, Phlebotomist, and #1 National / International Best-Selling Author. With over twenty years experience as a Wholistic Lifestyle Consultant (specializing in Disease Prevention & Reversal), Bentley regularly incorporates the critical role that PlantBased, Whole-Food Nutrition plays in the Wholistic Health and Wellness of his clients. As Owner and Founder of Custom Vitality Coaching, he works locally and remotely with private clients from around the world, regarding Health & Wellness, Nutrition, Marriage & Family Relationships, Disease Reversal & Prevention, Communication Issues, and Family Lifestyle Customizations of every kind. For more information, please call: (866) 396-8742 Or send an email to:HealisticVitality@gmail.com

trade as well as just about every other feelgood designation out there. It’s similar to the Whole Foods and Sprouts chains but on a smaller scale. The majority of what populates my pantry at home comes from places like this. They’re located at 624 West Telegraph Street. Remember, good/better/best is the methodology upon which we should always be incrementally improving...and not just with our food. Whole Juice Cafe is a haven for fresh, organic juice enthusiasts, and they’re known for their entirely customizable all-fruit and veggie juices and smoothies. They let you pick and choose exactly the ingredients you want and have plenty of suggested combinations to try, which makes it a unique, fun, and tasty experience every time. Whether you’re looking for an energy booster, a cleanser, a detoxer, or anything else in between, they have a great selection. They’re located at 2654 East Red Cliffs Drive, Suite B. Twisted Noodle is a great place to find a delicious, nutritious, and equally satisfying lunch, brunch, or dinner meal right on Main Street in downtown Saint George. They have an awesome selection of pastas, salads, wraps, sandwiches, grain bowls, burritos, and flat-breads, and they allow for a great deal of customizing for any dietary preference or allergy. They’re located at 20 North Main Street, Suite 108. Their Southwest and Asian quinoa with tofu bowls are our absolute favorites!

P.S. None of the establishments mentioned above had to bribe, plead, beg, lobby, or coerce their way onto this page. These are simply my top choices here in Saint George for food, snacks, drinks, and groceries based on the way I choose to feed myself and my family. If you’re interested in learning more about eating and grocery shopping a little (or a lot) more intentionally, please feel free to reach out to me personally. This is, by far, the most rewarding and fulfilling work I do with my private practice lifestyle coaching and nutritional coaching clients.

St. George Health & Wellness Magazine | November/December 2018 29

Fathering with

30 www.saintgeorgewellness.com

By Kelly B. Kendall Love is a curious thing. It has as many meanings as there are people in the world, and these meanings are shaped by culture, family, and personality. Recently, I asked a group of fathers to share their views on the love of a father for his children. Their answers ran the gamut of Maslow’s hierarchy of needs, from simply providing the basic necessities of life to self-actualization. A mother’s definition of parental love is very different and includes much more nurturing. In fact, a discussion on social media posed the following question: “How do you show love to your children?” This simple question initiated a lot of passion from both fathers and mothers who had strong sentiments about their own answers and their own childhood experiences. Interestingly, it was a father, John Hugh McNaughton, who authored the well-known poem “Love at Home.” In the early 1800s, McNaughton shared his vision of family love when he wrote what would become the words of a truly beloved hymn. The hymn does not contain all of the verses that McNaughton penned, yet all of the words—including those not used in the hymn—express a positive assertion that the home is the place where love begins and where positive characteristics are formed: There’s no question you can’t ask When there’s love at home. There is strength for any task When there’s love at home. Sharing joy in work or play Confidence to face the day Knowing love will find a way When there’s love at home. David O. McKay also was passionate about love in the home and taught, “The home is the first and most effective place for children to learn the lessons of life: truth, honor, virtue, self-control, the value of education, honest work, and the purpose and privilege of life. Nothing can take the place of home in rearing and teaching children, and no other success can compensate for failure in the home.” Fathers have been given a tremendous ability to influence the lives of their children—either positively or negatively. How they model love is generally how their children show and express love. Many things are intergenerational, including modeling love. The saying “like father, like son” contains a great deal of truth. For instance, the way a father shows love to his wife and children is modeled by the son, and the way a father treats his daughter will shape how she views herself and how she expects to be treated by other men for the rest of her life. Fathering with love is much more than providing the basic necessities of life (and leaving it up to the mother to provide the nurturing). Fathering with love includes such things as loving unconditionally, being consistent, offering encouragement, gaining respect, speaking truth, being present, enjoying activities together, being transparent, communicating openly, and showing empathy. As human beings, we all need to love and be loved. More than anything else, children need to know that regardless of what happens or how mistakes are made, their father’s love is unconditional. It is especially important for a daughter to feel her father’s unconditional love so that she won’t feel the craving to find love elsewhere at a young age. We may not love our child’s behavior, but we can love our child as our progeny. Fathers can express love for their children in two ways: by telling them and by showing them. This includes speaking their love language, as actions speak louder than words. (The five love languages are receiving gifts, quality time, words of affirmation, acts of service (devotion), and physical touch.) It is important to let our children know that we

will protect them at all costs, including sacrificing our own life for them. Hearing this will help our children understand the deep and unwavering quality of our love. With all of the ups and downs in life, especially during the mercurial adolescent years, it is vital that fathers show love to our children by providing consistency. Steady guidance, a calm and level demeanor, and being present and balanced provide stability that is unequaled elsewhere in About the Author Kelly B. Kendall is the CEO their lives. It doesn’t mean taking a “friend of Practice Partners, LLC, first” approach; it means having healthy V.P. of Health & Wellness boundaries and rules while being loving and Solutions, LLC, and teaches forgiving when mistakes are made. Some in the DSU School of Business children look to their father to be the rock & Communication as adjunct in their lives when everything else feels faculty. He is passionate about helping empower fathers to like a sandy foundation. Knowing they can be great dads in the lives depend on their father to always be there of their children. He loves for them is critical to emotional stability. to travel, mountain bike, David Schramm, Assistant Professor and write, humanitarian service where he and his wife are the Family Life Extension Specialist at Utah founders of the non-profit, State University, outlines the magical nine Socks for Souls; and he loves minutes that can be transformative in the spending time with his wife, life of a child. They include the first three Colleen and family. He is minutes in the morning, the first three also the USU Fatherhood minutes upon returning home from work, Education Coordinator in the School of Family, Consumer and the last three minutes of the day. These & Human Development & nine minutes can be quite tumultuous HealthyRelationshipsUtah.org. and frequently end in emotional diatribes, especially when a teen won’t wake up for school in the morning or when a toddler refuse to go to bed. How can you utilize these nine minutes to build a stronger, more loving relationship with your child? I relish the memories of coming home from work to little ones running to greet me and wanting daddy time. For those few minutes, I had the pleasure of focusing all of my attention on them—turning them in circles like an airplane until I was so dizzy I couldn’t stand up, pushing them on the swings, or jumping on the trampoline in a shirt and tie! Fathers can have a tremendous impact and effect on their children, especially in the ways they show and express their love for them. To a child, love is spelled T-I-M-E!

St. George Health & Wellness Magazine | November/December 2018 31

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Let DSU Students Help Keep Your Smile Happy Dixie State University Dental Hygiene Program runs a community clinic with discounted rates By Erin Hakoda What do bad breath, cavities, gum disease, and a higher risk of heart attack and stroke all have in common? They can all be brought on by poor dental care. Let dental hygienists in training help you avoid these health problems at the Dixie State University Dental Hygiene Clinic. Dixie State’s clinic provides personalized dental care to the St. George community while also providing Trailblazer students with the opportunity to learn actively through clinical application. Offering discounted rates to community members of all ages, DSU dental hygiene students provide oral health care education as well as preventative dental hygiene services such as teeth cleaning and whitening, sealant placements, fluoride treatments, and x-rays. During the fall semester, the clinic is open on Tuesdays and Thursdays from 8 a.m. to 4 p.m. Additionally, during the spring semester, senior students will begin offering fillings for simple cavities. The clinic will be open four days a week in the spring: Mondays from 8 to 11 a.m. and Tuesdays through Thursdays from 8 a.m. to 4 p.m. The clinic is located in the Russell C. Taylor Health Sciences Center on the Dixie Regional Medical Center campus at 1526 E. Medical Center Drive. “Oral health is about more than just preventing bad breath and cavities. The mouth is a reflection of your whole-body health,” Associate Professor of Dental Hygiene Lisa Welch explains. “The care you get from a student at Dixie’s dental hygiene clinic is comparable to the care you’d get at a dental office. Because students are actually being graded on the care they give, you’ll always receive an extremely thorough treatment.” Students receive extensive training and must demonstrate competency in clinical services before they advance to work at the public clinic. “Our students are required to follow full clinical processes each and every time, which includes creating a specially tailored plan of care for each individual patient they see,” Welch adds. The Dixie State University clinic maintains a ratio of one instructor to four students, giving each person the opportunity for specialized and individualized instruction. “This clinic is essential to provide students heightened opportunities for learning,” Welch explains. “Everything we do is very hands on and students get the chance to practice what they’ll later do daily as a hygienists when they graduate.” The DSU Dental Hygiene Program is nationally ranked with excellent clinical facilities and accomplished faculty, and the University is dedicated to providing Trailblazers up-to-date, cutting edge education. As the

parameters of dental hygiene have grown to include restorative services like fillings in at least seven states, Dixie State has also expanded its program to reflect these industry changes. “We want our students to be able to practice wherever they go,” Welch expresses. At the DSU clinic, junior and senior students get to take charge of entire patient appointments. They make evaluations including risk assessments for oral cancer, cavities, and periodontal disease. From there, they make analytical assessments and apply their knowledge to formulate a plan of care, which they review with an instructor before implementing. “We’re always looking for patients,” Program Director and Associate Dean of Health Sciences Patricia Wintch says. “Everyone is welcome at the DSU Dental Clinic. We love being an integral part of the community and meeting its needs.” Call 435-879-4900 or email dhclinic@dixie.edu for more information or to arrange an appointment. Like and follow the DSU Dental Hygiene Clinic on Facebook for updates about specials and upcoming events. About the Author

Erin Hakoda is a senior at Dixie State University. Originally from Hilo, Hawaii, she moved to St. George three years ago to pursue a career in public relations. Erin is gaining valuable experience in her field through an internship with the Dixie State University Marketing & Communication office. Her goal is to combine her passions for writing, marketing, and travel as a PR director for an airline.

St. George Health & Wellness Magazine | November/December 2018 33

The Skin Spa & Acne Clinic

3 Tips for Clear Skin By Kim & Lauren, Owners of The Skin Spa & Acne Clinic Everyone wants clear, healthy, acne-free skin. Did you know that acne can affect anyone at any age? In fact, 54% of females and 40% of males have acne-related skin issues. There is no cure for acne, but it can be effectively managed. Acne is typically an inherited skin condition where pores clog with dead skin faster than normal. There are things you can do on a daily basis to prevent acne from forming. If you have acne-prone skin, you will have to be aware of the products and the ingredients you apply to your body, and you will have be mindful about the foods you eat.

Clear Skin Tip #1: Do not use skincare products or

make-up containing pore-clogging ingredients. There are many ingredients and perfumes added to products that can cause or exacerbate acne-prone skin. When a product is labeled organic or natural, it doesn’t always mean acne safe. Coconut oil molecules are very small and will clog your pores. Shea butter and sodium lauryl sulfate can also be sneaky offenders. It’s best to test one product at a time on your skin and wait approximately 4 to 6 weeks to see if it is clogging your pores. On product cannot cause a pimple overnight, but you potentially could see an allergic reaction or irritancy with one application. It’s also important to note that many people believe that avoiding a moisturizer or using oil-free products will help prevent or clear breakouts, but drying out the skin will stimulate the oil glands to over compensate for the loss of moisture in the skin. It’s imperative to maintain a moisture balance for clear, healthy skin.

Clear Skin Tip #2: Feed your skin! Eating a healthy, well-

balanced diet not only helps our bodies feel better but also helps our skin look better. Incorporate dark, leafy greens, vegetables, and fruits rich in vitamin A, C, and E into your diet. Many people do not ingest enough vitamins and nutrients in their food, so it’s best to take a good multivitamin and a high quality omega-3. Boost good bacteria intake with a high quality probiotic daily. Adding zinc is a great way to fight inflammation. Avoid processed foods and foods high in salt and iodide. Also avoid milk and cheese—big acne culprits. They contain iodides and hormones that contribute to acne. Peanut butter and whey protein are triggers for acne, so almond 34 www.saintgeorgewellness.com

butter is a great alternative. Having an understanding of how food affects your skin will allow you to make more informed decisions. Your skin will thank you!

Clear Skin Tip #3: Don’t stress! Stress has a direct effect on

hormones. Stress on the adrenal glands increases oil production, causing pores to clog. In the end, this will cause acne flares. With the busy holiday season upon us, good time management, organization, and exercise will be important. Exercising reduces stress and has a positive effect on hormones. Using meditation with mindful deep breaths will help relieve tension. At The Skin Spa and Acne Clinic, we offer a variety of antiaging treatments, such as microneedling, chemical peels, and microdermabrasion. We also treat acne on people of all ages without using medication. To learn more about how to get clear skin and to receive a list of pore clogging ingredients, please contact us by calling 435-862-6966 or 435-229-6787. You can also visit our website at www.TheSkinSpaSG.com.or visit us at our website at www.TheSkinSpaSG.com About the Authors

Kim and Lauren are both Certified Acne Specialists and Master Estheticians with years of knowledge and experience performing multiple anti-aging and skin treatments. With continued education and advanced training, they have developed a passion for this industry. They especially love helping people transform the appearance of their skin so that they feel confident in who they are on the outside as well as who they are on in the inside.Lauren is married and has 2 children. Kim is married and has 4 children. They both reside with their families in St. George, Utah.

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JUST SERVE! 12 DAYS OF SERVICE

By Diane Del Toro

The holiday season is finally here! Among shiny ornaments and piles of neatly wrapped presents, excitement looms in the air. This is the time of year when we buy gifts for our loved ones and friends, but it is also the perfect time of year for our thoughts to turn to serving those in need. Service gives us the opportunity to help others and to provide a meaningful contribution to society. A gesture or gift that may seem small may make a significant difference in someone else’s life.

JustServe.org provides a way for organizations to post volunteer needs and for community member to find ways to serve in their local areas. Just as many people celebrate the 12 Days of Christmas, why not celebrate the 12 Days of Service? Here are 12 ways to provide service in the southern Utah area:

1. Habitat for Humanity of Southwest Utah is a housing ministry where volunteers can help build safe, affordable homes for qualified low-income families. According to its website (habitatswu.org), Habitat for Humanity’s vision is to provide a world “where everyone has a decent place to live.”

2. Lifting Hands International is a humanitarian nonprofit organization where volunteers can help refugees at home and abroad. A way for volunteers to help refugees is to assemble blankets, hygiene kits, and newborn baby kits.

3. KONY Coins for Kids is an organization dedicated to providing Christmas gifts for disadvantaged children in the Washington County area of southern Utah. Volunteers can choose a family and shop for their children. 4. American Red Cross provides relief and support to those in crisis. A way to help the Red Cross is to donate blood. There is a blood donation center located in St. George at 476 E. Riverside Dr. 5. Switchpoint Community Resource Center provides support and services for the homeless. A good way to volunteer at Switchpoint is to serve food to the homeless in its soup kitchen. 6. The Bicycle Collective is a nonprofit organization dedicated to the idea that riding bikes is a way to clean the air and reduce traffic. The Bicycle Collective recycles old bikes and provides bikes to underprivileged populations, such as the homeless and refugees. Volunteers can donate a used bike or 36 www.saintgeorgewellness.com

help fix donated bikes. The Bicycle Collective is located at 70 W. St. George Blvd. 7. Switchpoint Thrift Store is located at 935 N. 1300 W. Suite 7. Volunteers can donate items (anything from clothes to home décor) or help stock shelves. 8. Utah Food Bank’s mission is to fight hunger statewide, and it does so by collecting food for the vulnerable. Volunteers can donate food and/or money. They can also donate time by delivering food or hosting a food drive.

9. Help Me Grow Utah is an information and referral helpline— available at no cost—that provides parents, physicians, and providers with the knowledge and resources they need to make a difference in the lives of children. Its services include personal care coordination, free child development and perinatal screenings, answers to pregnancy, parenting, and child development questions, and connection to community resources. To fill out a volunteer application, visit helpmegrowutah.org. 10. The St. George Children’s Museum provides fun and engaging activities for children and families. Volunteers can donate time by greeting families at the entrance, encouraging children and families to play together in the exhibits, assisting in the office, and assisting with special events. Donations of craft supplies are always appreciated..

11. Family Healthcare’s mission is to provide accessible and quality healthcare—regardless of financial, cultural, or language barriers. A great way to volunteer at Family Healthcare is by donating newborn baby supplies, such as thermometers, diapers, onesies, baby wipes, and blankets or quilts. 12. Utah School and Institutional Trust Lands Administration (SITLA) helps manage Utah’s 3.4 million acres of trust lands (a collection of land that is held in trust to support primary public schools, state hospitals, teaching colleges, and universities). Volunteers can help preserve and protect trust lands by making sure these areas stay clean. Dedicating time and resources to those in need is a worthwhile and rewarding experience, not only at this time of year but at all times times of the year! To find more volunteer opportunities, visit JustServe.org.

ACES Companies specializes in helping homeowners conserve energy through making their homes more energy efficient, then also helping them create energy through the installation of solar panels. www.acescompanies.com

ACES Companies along with our St. George partners are proud to serve and support Just Serve. Together we can work together and help build a better community. Thank you for your support!

St. George Health & Wellness Magazine | November/December 2018 37

VIBRANT YOU HYPERBARIC OXYGEN, LED LIGHT AND WEIGHT MANAGEMENT CENTER

VIBRANT YOU’S “TARGETED HYPERBARIC” PRE & POST SURGICAL REPAIR PROTOCOL HELPS REDUCE HEALING TIME FOR LOCAL ATHLETE’S COMPOUND FRACTURE

Chet Norman’s left ankle after 5 Hyperbaric Oxygen Therapy sessions. Photos taken on August 24, 26, and31. On April 10, 2017, Chet Norman was playing intramural softball at Utah State University. Within several seconds after avoiding a collision running into first, he felt a sharp pain in his left ankle only to look down at the horrifying sight of his dislocated ankle and fibula poking outwards from his skin. Upon x-rays through his orthopedic surgeon, it was revealed that his fibula was fractured in 5 areas. Surgical intervention required the placement of a metal rod to stabilize the fibula for the healing process to begin. After a year under the excellent care of his orthopedist, it was determined that they could now remove the metal rod. Prior to the surgery to remove the metal rod, Chet completed a total of 10 hyperbaric sessions through our unique combination of hyperbaric oxygen and polychromatic light known as “targeted

Chet Norman inside the Oxygen Therapy Chamber.

hyperbaric”. This was to prepare his tissues with increased oxygen and blood supply prior to surgery. This powerful combination of oxygen and polychromatic light with specific wound healing settings called Riffe Frequencies, has been shown through studies to increase wound healing repair and regeneration by as much as 60 – 70% faster. Chet then completed 5 post-surgical sessions after the surgical staples were removed. See the remarkable pictures in this article revealing the incredible tissue repair that even had his orthopedist in absolute amazement! It is now our personal mission and moral obligation to enlighten humanity on the benefits of “stem cells” and their remarkable potential to develop into numerous different cell types and serve as the body’s primary internal repair system. The innate ability of stem cells to differentiate into other types

of cells with specialized functions (blood, brain, or tissue cells) replenishes and regenerates the body from the effects of aging and disease. Enhanced healing from disease/injury through the use of hyperbaric oxygen therapy (HBOT) has been clinically documented and supported through research citations to accelerate growth and repair of damaged tissue, improved tissue and organ functionality, promotes neurogenesis (nerve tissue repair), stimulates osteogenesis (bone tissue repair), ameliorates diabetic symptoms, enhanced recovery from heart attack and more. Our Vibrant You Team remains dedicated to helping our community achieve the best Quality of Life possible through being supported by hyperbaric oxygen, LED light, far infrared sauna and nutrition for a total body repair and regeneration!

CALL FOR YOUR FREE CONSULTATION ($125.00 VALUE) & $100.00 OFF YOUR FIRST SESSION Dr. Douglas Markham is a 1984 graduate of Palmer College of Chiropractic in Davenport, Iowa and has received his post-graduate training in Clinical Nutrition and Preventive Medicine. He is the author of several books including “Total Health” and “Beyond Atkins”. He appeared on CNN’s “Larry King Live”, where he announced the launch of his “Health Across America Tour” and went on to help Larry King gain control of his adult-onset diabetes, as well as many others.

Stephanie Parrish, C. Lt., HBO.t is the CEO of Vibrant You Hyperbaric Oxygen, LED Light & Weight Management Center with headquarters in St. George, Utah. She is also a national certified hyperbaric oxygen and light therapy specialist. She is also Certified with the International Hyperbaric Association. She has been instrumental in the innovative development of cutting edge modifications through the combination of targeted hyperbaric oxygen and LED light therapy, far infrared sauna therapy and nutrition.

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St. George Health & Wellness Magazine | November/December 2018 39

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Stapley Downtown Stapley at Dino Crossing Stapley Enterprise 102 East City Center 446 S. Mall Dr. B8 (inside Carter’s Market) St. George, UT 84770 St. George, UT 84790 167 E. Main Phone: 435.673.3575 Phone: 435.627.2910 Enterprise, UT Fax: 435.673.2141 Fax: 435.627.2785 435.878.2300 MUST PRESENT COUPON 40 www.saintgeorgewellness.com

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By Brad Stapley, PharmD Winter is often referred to as “flu season” because this is when communities see a rise in illnesses. According to the Centers for Disease Control, ”Most people who get sick with flu will have mild illness, and will not need medical care or antiviral drugs, and most will recover in less than two weeks”. Many people think that they won’t be affected at all and some aren’t, but there are some who are at higher risk for contracting certain illnesses.

People who are at high risk of developing serious symptoms for flu and other winter related illnesses are: • Children younger than 5, but especially children younger than two years old • Adults 65-years of age and older • Pregnant women (and women up to two weeks post-delivery) • Residents of nursing home and other long-term care facilities, and people with compromised cognitive function (Dementia, Alzheimer’s, and Neurological disorders) Also, risk factor increases for people who have medical conditions including: • Asthma

• Chronic lung disease • Heart disease

• Blood Disorders • Diabetics

• Kidney and Liver Disorders

• Weakened immune systems (HIV and AIDs)

• People with extreme obesity (BMI of 40 or more) There are only three recommended vaccinations to help you weather the winter. The first is an annual flu vaccine. The CDC suggests that 2017-2018 was considered a high severity year with an estimated 1.2 million specimens tested and the season extending well into March 2017. Although there is no way to predict how severe the 2018-2019 flu season will be, the CDC suggests that you prepare

Your Health: Preparing for Flu Season

early by getting your flu vaccine by the end of October. It will take approximately two weeks for your body to develop antibodies and you will want to be ready before the traditional onset in mid-November.

The second is the pneumonia vaccine. Pneumonia is sometimes caused by the Streptococcus pneumoniae bacteria. This is a miserable illness and can often drag on for weeks and often has symptoms requiring hospitalization. To prepare, and potentially avoid, contracting this illness, get your “pneumonia” inoculations early in the season. This vaccine is recommended every five years, so if you have had yours recently, you are in the clear for a few years.

Finally, Whooping Cough. Children get the DTaP immunizations as part of their regular scheduled immunizations, but adults, please don’t forget your Tdap booster shot every ten years. In this case, every adult should have the booster to help avoid the spread of Whooping Cough (the P in Tdap) to infants, young children and the elderly. The cough is a painful reminder that the Pertussis bacteria is still alive and well, and can be easily passed from one person to another through airborne germs. The symptoms are a painful cough which can become worse over a period of two to six weeks. Unfortunately, Pertussis infections are on the rise, so the CDC strongly advises the booster to help minimize the spread of this sometimes-deadly infection. If you have already had your annual check up this year, there is no reason to see your physician again. Simply contact your favorite pharmacy and they will provide your winter vaccines.

Remember that although there is no telling when, where or how you might be exposed, there is a strong potential that you will be exposed. Protect yourself and get your vaccines today. Your pharmacist is your most accessible medical provider. About the Author

Brad Stapley is a second generation pharmacist at Stapley Pharmacy. He graduated from Roseman University in 2004 and specializes in navigating the pharmacy and prescription challenges. Contributing Author Kelli Charlton, B.S., LME Director of Education, Stapley Pharmacy

St. George Health & Wellness Magazine | November/December 2018 41

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PROSTATE PROBLEMS? Promising new technology is now available for men who suffer from prostatic obstruction By Robert Cope, MD There is a new minimally-invasive procedure for men who have urinary symptoms due to prostate enlargement. This procedure is done in the urologist’s office with local anesthesia, and literally takes only a few minutes to complete.

The new treatment is called Rezum (pronounced Resume) and it is performed by placing a small endoscope through the urethra into the prostate and injecting small jets of steam through a needle, directly into the enlarged prostate gland. As the steam condenses back into water, it transfers all of its thermal energy into the hyperplastic prostate, killing up to 40 percent of the obstructing tissue. Subsequently, the involved tissue shrinks and the symptoms can resolve.

Rezum became available in the United States in late 2016 and currently, over 20,000 men have been treated. This therapy is an appealing alternative to surgery or medications, which have been the mainstay of treatment for benign prostatic hyperplasia (BPH), but may be associated with unwanted side effects. Researchers have reported that patients who have been treated with Rezum have had their symptoms markedly improved, and that this improvement has held up for over two years. Our Practice here in St. George has now treated more than 150 men with Rezum. We have had excellent results with more that 80% of them having relief of their obstructive prostate symptoms since undergoing this minimally invasive treatment.

The current surgery for symptoms of BPH is known as transurethral resection of the prostate or TURP. Millions of men have had this surgery, and it has helped them tremendously, however it has to be done in the hospital under general or spinal anesthesia, and can cause bleeding, pain, and a sexual side effect called retrograde ejaculation (or dry ejaculation). The Rezum procedure is very simple. We utilize only local anesthesia and an oral pain pill. Bleeding is minimal, and a patient can usually remain on their blood thinning medications and still have this procedure done. Furthermore, Rezum is minimally painful

and is not associated with any significant sexual side effects, such as retrograde ejaculation (less than 1%).

One of the major advantages of Rezum is that this procedure can treat the median lobe of the prostate. Other minimally-invasive prostate therapies are not able to do this, and approximately 30 percent of symptomatic men have a significant median lobe that contributes to their obstruction. The median lobe problem is one of the primary reasons that the TURP procedure has not yet been replaced by other minimallyinvasive procedures. These other minimally-invasive procedures for the prostate have not been able to effectively treat the median lobe, so, until now, the more aggressive TURP has been needed in these cases. Thousands of patients have been delighted with the results and the ease of this treatment. The procedure is safe and effective, with only 4% of patients requiring repeat or additional treatment.

About the Author

Dr. Robert Cope began his Practice in Adult and Pediatric Urology in St. George, Utah in 1991 after completing his Urologic / Surgical Residency at the University of Utah School of Medicine. He has accumulated extensive experience in all areas of Urology, practicing for more than 21 years and is Certified by the National Board of Urology. He and his wife Tammy are the parents of 5 children, and the grandparents of 7 grandchildren. He enjoys family, friends, sports, and outdoor activities.

This new procedure is available in St. George, Utah. Robert Cope MD and Gregory Taylor MD are the first to offer Rezum in Southern Utah. This procedure costs thousands of dollars less than the hospital TURP and is covered by most insurance. Most men with obstructive prostate symptoms are suitable candidates for this new technology and can expect to see good results with treatment. For more information, go to www.rezum.com or call 435-688-2104.

St. George Health & Wellness Magazine | November/December 2018 43

FUNCTIONAL FAT BURNING By Justin Lane, LAc, Functional Medicine Practitioner, East West Health

We have all heard that watching caloric intake, exercising, and eating low-fat foods will help us get fit and healthy. Still, many Americans are fatter, sicker and more depressed than ever. If you have tried to get to your ideal weight, feel energized again, and have healthy hormones, but find yourself struggling to reach your fitness goals, I have a few tips that might help you on your journey to wellness: 1. Restore the Gut Bugs: Research has shown that the ratio of Bacteriodes to Firmicutes bacteria in your gut determine whether you will metabolize the calories you consume or store them as fat. For thousands of years, our ancestors ate fermented foods on a daily basis which fed the Bacteriodes bugs and kept them lean and healthy. The food we eat today is molecularly different than the food our grandparents ate – especially different from the food that our Paleolithic ancestors munched on. 2. Eat Healthy Fats: We have been conditioned to avoid fat in our diet at all costs. However, you don’t have to be afraid of fats – you just need to make sure the fats you eat come from healthy sources! Avocados, sardines, anchovies, fish, nuts, seeds, and coconut are all great sources of healthy fats. They will help you have more energy, boost brain function, raise good HDL cholesterol, lower bad LDL cholesterol, protect against the buildup of plaque in your arteries,

prevent belly fat, strengthen your immune system, and improve your mood. 3. Use Mindfulness, Not Cortisol: Mindfulness is more than just a catchy term. It is the one thing that will allow you to decrease cortisol – one of your fat storing hormones. Mindfulness is also the shortest route to changing poor habits into good habits, like planning your meals in advance versus going through the drive-through of a fast food restaurant. Not only does mindfulness help you make better choices, it has also been shown in several studies to reduce insulin resistance in your cells. This means that the sugar you do eat is consumed as energy instead of being stored as fat. Getting ready for swimsuit season means looking at weight as a symptom of a bacterial overgrowth of Firmicutes, eating the wrong foods, and lack of awareness. Look at symptoms that change when you eat certain foods: hunger, cravings, energy, sleep, and brain fog. Once you make the commitment to dig deeper into the cause of your weight gain, you may be surprised at how much better you can feel without carrying around an extra 10, 20, or 100 pounds! To learn more about how your own gut bacteria may be affecting your health, call East West Health at 435.773.7790 or visit us at 558 E Riverside Drive, #208, and at www.acueastwest.com

About six years ago I was in a very similar situation as many others: I didn’t have the energy I needed, I didn’t feel healthy and I needed to lose about 40-50 lbs. I started off by reducing my calorie intake and worked my way up to exercising at least 4-5 hours per week with high intensity. I soon found myself with less energy than before and I was actually getting bulkier and bigger, partially from muscle gain, but also from an inflammatory response that I was unaware of at the time. I finally decided to reach out to the founder of East West Health, Regan Archibald my brother. From there I had some specific tests that evaluated which foods were causing me inflammation, what bacteria and/or infections in my ‘gut’ were causing issues, and also looked at my adrenals to evaluate different stress hormone function. The discoveries were eye opening, and from there over the course of about 6 months of receiving guidance and treatment from East West Health, I was able to lose about 30 lbs and regain a ton more energy and mental clarity (that I didn’t realize was gone). Over the course of 9 months I was able to lose another 20 lbs and have maintained that ever since. Now I have spent the last 5 years understanding this approach and I love to see others achieve

From left to right: Emily Wilson, Regan Archibald - LAc, Chris Miller - Dc, Justin Lane - LAc, Chris Miller, DC , Cade Archibald, Kristie Adams

44 www.saintgeorgewellness.com

their health goals. Cade Archibald, Clinic Director at East West Health

By Randy R. Clark, MD and Aaron O’Brien, MD

About the Author

Dr. Clark is an orthopedic surgeon originally from St. George. He was happy to return to this area with his wife and four children when the opportunity arose. After graduating from the University of Utah School of Medicine and completing a five year orthopedic surgery residency program at the University of Iowa, Dr. Clark completed a sports medicine/arthroscopy fellowship at the Southern California Orthopedic Institute of Sports Medicine.

About the Author

Dr. O’Brien is a boardcertified orthopedic surgeon and the only fellowship trained foot and ankle specialist in Southern Utah. After medical school at the University of Iowa, he did his orthopedic residency at the University of Texas San Antonio and a foot and ankle fellowship at the Cleveland Clinic. He loves the outdoors, hiking, mountain biking and spending time with his wife and four children.

Golfers elbow (inner elbow pain) is a commonly encountered orthopedic problem. It may affect as many as 8% of patients. Tennis elbow (outer elbow pain) effects up to 3% of adults each year. Plantar fasciitis is the most common cause of heel pain. It is estimated that 1 in 10 persons may experience this heel pain at some time. Nearly two million patients receive treatment for plantar fasciitis each year in the United States, comprising 1% of all visits to orthopedic surgeons. Repetitive stress on the tendon-bone interface results in microtrauma and degeneration. Symptoms include pain, accompanied with swelling and decreased range of motion. Treatments include icing, anti-inflammatories, compressive wraps, physical therapy, night splints and extension braces. Corticosteroid injections are often required if more conservative methods fail to relieve symptoms. If these symptoms persist, surgical debridement is considered. Traditional, open surgical treatment may require postoperative splinting and several weeks of recovery. This also comes with the possibility of complications, such as infections and wound healing problems. If you or members of your family have been suffering with this type of pain, a newer, minimally invasive, and effective procedure is now available. Tenex Health offers a treatment based on advanced technology developed in collaboration with the Mayo Clinic. This minimally invasive procedure can treat your damaged tendon tissue, leaving healthy tissue undisturbed¹,² and promote a healing response³. This is performed in a minimally invasive fashion, often under local anesthetic. The Tenex Health TX® System combines ultrasound imaging to specifically target damaged tissue with the advanced TX MicroTip, an instrument designed for cutting and removal of diseased soft tissue that causes pain, and facilitates the restoration of natural tendon and soft tissue function. No stitches are required. The procedure is quick, performed in minutes and facilitates rapid pain relief and typical recovery within 6 to 8 weeks, to return to normal activities. How does Tenex Health TX compare to open surgery? The goal of an open or arthroscopic approach

is to visualize, cut and remove the damaged soft tissue. The goal of Tenex Health TX is to replicate this approach but in a minimally invasive m a n n e r. Open surgery often requires an OR suite with general anesthesia and support. In addition, the patient has a prolonged recovery that requires extensive physical therapy. The success rate for the open surgical procedure is around 50-60% and recovery of approximately 6 months. Published clinical studies on the Tenex Health TX treatment reveal improvement from pain within 2 weeks, sustained through 12 months post-treatment and 95% of patients pain-free up to the final point of measurement,⁴as well as statistically significant pain relief at 6 weeks post-treatment, sustained at the 12 month follow-up period.⁵ No device or patient related complications were reported in these studies. The low complication rate is attributed to the safety of the device, the minimally invasive approach and the ultrasound imaging that precisely identifies the diseased area. Dr. Randy Clark and Dr. Aaron O’Brien are trained to perform this innovative procedure. This procedure is not only effective for tendinitis around the elbow, but jumper’s knee, plantar fasciitis, Achilles tendinitis, hip bursitis and even calcific tendinitis of the shoulder. If you are looking for options different than traditional surgery, please call and schedule a consultation today.

1490 East Foremaster Drive Suite #150 – St. George, UT 84790

(435) 628-9393

1 O’Daly, B., et. al. High-power low-frequency ultrasound: A review of tissue dissection and ablation in medicine and surgery. Journal of Materials Processing Technology, 2008. 2 Cimino, W.W., et. al., Physics of Ultrasonic Surgery Using Tissue Fragmentation: Part I, Ultrasound in Medicine & Biology, 1996. 3 Kamineni, S., et. al., Percutaneous ultrasonic debridement of tendinopathy—a pilot Achilles rabbit model, Journal of Orthopaedic Surgery and Research, 2015. 4 Koh, J., Fasciotomy and Surgical Tenotomy for Recalcitrant Lateral Elbow Tendinopathy, Am. Journal of Sports Medicine, 2013. 5 Barnes, D., et. al., Ultrasonic Percutaneous Tenotomy for Chronic Elbow Tendonosis: a Prospective Study, Journal of Shoulder and Elbow Surgery, 2015.

Is Elbow or Heel Pain Stopping you? St. George Health & Wellness Magazine | November/December 2018 45

The Choice for Healthy, Vibrant, Rejuvenated Skin By Riverside Medical Arts Dermalinfusion® is an advanced skin-resurfacing treatment that combines exfoliation, extraction, and infusion of condition-specific serums to improve skin health and function while also improving the appearance of all skin types. A patented, non-invasive treatment, Dermalinfusion is fully customizable and the perfect solution to address a wide variety of skin concerns and conditions from head-to-toe.

DERMALINFUSION: 4 SPECIFIC SKIN TREATMENTS Skin Brightening Pro-Infusion Treatment This Dermalinfusion customized treatment simultaneously deep cleans and exfoliates away dullness, sun spots, and age spots. Skinbrightening pro-Infusion serum, with patented Lumixyl brightening peptide, researched and developed by Stanford University, safely and effectively targets the source of dark spots and discoloration, revealing the skin’s brighter side in under an hour. Vitamin C Pro-Infusion Treatment This reinvigorating Dermalinfusion treatment deep cleans and exfoliates away dulling dirt, build-up, and rough skin. Vitamin C proinfusion serum with stabilized vitamin C delivers immediate and long-

term changes in the visibility of dark spots and wrinkles. Benefits of this treatment are increased and enhanced with a series of treatments.

Pore Clarifying Pro-Infusion Treatment Dermalinfusion’s pore clarifying treatment takes on oiliness and enlarged pores by exfoliating away pore-clogging skin and debris. Potent (yet gentle) extractions lift away stubborn oils and clogs living inside the pores. A skin-clearing infusion helps minimize oil production for an instantly visible reduction in pore size. Oil is controlled, pores are minimized, and skin is rescued. Ultra Hydrating Pro-Infusion Serum Treatment This custom-tailored Dermalinfusion treatment exfoliates and extracts dull surface cells then infuses skin with an ultra-hydrating drink of power hydrators to plump and re-volumize. The result is fewer visible fine lines and wrinkles in an instant. The bonus of this treatment is that it includes the lips for a luscious, full-looking pout. A unique advantage of Dermalinfusion is that it eliminates time gaps between exfoliation and serum application, which optimizes plumpness, volume, hydration, tone, and texture. By infusing the skin with serums at the moment of exfoliation, skin experiences maximum penetration of the active ingredients at optimal skin depths, enhanced serum absorption, and retention receptivity at a deeper level.

What are the benefits of - Improves Radiance; Refreshes and Revives - Visibly Reduces Fine Lines and Wrinkles - Targets Skin Concerns and Optimizes Results - Gives a Lasting Youthful Boost - Stimulates Healthy Cell Renewal

1068 E Riverside Dr, St. George, UT 84790 | (435) 628-6466 | www.riversidemedicalarts.com 46 www.saintgeorgewellness.com

St. George Health & Wellness Magazine | November/December 2018 47

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Dr. Paul Gooch | Dr. Ryan Robison | Dr. Eric Drake 435-673-5577 | www.SouthWestVision.com 965 E. 700 S. Ste. 100, St. George

48 www.saintgeorgewellness.com

MOST AWARDED

EYECARE and OPTICAL CARE DOCTORS IN SOUTHERN UTAH

Stem Cell Injections Offered for Joint Pain By Jon Obray, MD What if the solution to your achy joints lies in your own bone marrow? That’s what some patients are finding with stem cell therapy. Although research is continuing, several studies have found that stem cell injections are a safe way to help ease the pain of knee injuries and osteoarthritis. At Southwest Spine and Pain Center, we have seen success using stem cell therapy as an alternative to surgery for musculoskeletal conditions that have stopped responding to traditional therapies.

We recently treated a patient who tore cartilage in his knee playing basketball in his 20s and found his pain getting worse as the years went by. He came in hoping to avoid knee replacement surgery and was treated with a stem cell injection. “Within a couple of weeks, I was pain-free in the right knee,” the patient said. “Before that, I would need to take at least a couple of Advil to sleep at night because it would just throb…I’m feeling 90 percent to 100 percent better than I was before.” This innovative treatment uses the body’s stem cells to repair and regenerate damaged tissue. When these cells are administered to areas of pain, they produce more cells, promoting healing and tissue repair.

While research on the treatment is ongoing, it has shown the most benefit for those suffering chronic pain from degenerative disc disease, anterior cruciate ligament (ACL) tears, tennis elbow, golf elbow, arthritis, and other similar conditions. Stem cells used in treatment can come through the patient’s bone marrow or through allograft tissue. About the Author

Stem Cells from Bone Marrow Bone marrow, which has a high concentration of stem cells, is harvested from the patient and reinjected into the body at the site of pain and degeneration. The intention is that the bone marrow will repair and rebuild the skeletal structures to improve pain and strengthen the damaged area.

The treatment is not complicated. It includes an injection that prepares the area for the stem cell procedure. Bone marrow will be harvested from the hip area, prepared for reinjection, and then will be injected into the area of pain or injury. A follow-up treatment of platelet-rich plasma (PRP) therapy to the site of pain to “activate” the treatment may also help with healing and pain relief. Stem Cells from Allograft Tissue Living, healthy donors may donate stem cells from placental tissue following a full-term pregnancy and scheduled Caesarean section. This form of stem cell therapy does not use stem cells from embryonic tissue. The stem cells from allograft tissue are minimally processed and preserved to maintain the integrity of the placental tissue and have been shown to support healing, reduction of inflammation, and soft tissue repair.

Talk to your Southwest Spine and Pain Center provider about whether stem cell injections might be an option for you.

After graduating from Johns Hopkins University School of Medicine, Dr. Jon Obray completed fellowship training in interventional pain medicine at Mayo Clinic. Following this influential training, he served Mayo Medical Center as the Medical Director of the pain clinic. Now, Dr. Obray is proud to serve as Medical Director of Neurosciences at Dixie Regional Medical Center. Dr. Obray is also actively involved in research as a clinical research investigator. Dedicated to the treatment of spine conditions and painful disorders, Dr. Obray’s special interests include minimally-invasive technologies to improve the lives of his patients.

652 S Medical Center Dr #110 – (435) 656-2424 301 N 200 E #2A – (435) 688-7246 2107 W Sunset Blvd #102 – (435) 619-8630 www.southwestspineandpain.com

St. George Health & Wellness Magazine | November/December 2018 49

LASIK Essentials

Three Keys to Successful Refractive Surgery By Nicholas L. Behunin, MD I am a LASIK surgeon who wears glasses. Well, most of the time I wear contact lenses, but the fact is, I cannot see more than an inch past the end of my nose without a lens in front of my eye to correct nearsightedness. When things go “bump” in the night and my wife asks me to investigate, without glasses on my face, I am quite simply a blind offering to the boogeyman. I would love to live life without these lenses, but I will never have LASIK. Many patients ask why I am willing to perform a surgery on them that I will not undergo myself. The answer strikes at the heart of why I am a physician and specifically, why I am an ophthalmologist with subspecialty training in corneal disease and refractive surgery. The answer involves my DNA and the good people who raised me. The answer may help you and your loved ones as you consider whether refractive surgery is right for you.

LASIK Basics Let’s start with some essential knowledge. Refractive surgeries, such as laser-assisted in situ keratomileusis (LASIK) and photorefractive keratectomy (PRK), are eye surgeries in which the cornea is reshaped to correct nearsightedness, farsightedness, and astigmatism. The goal of refractive surgery is to take perfect eyes, which see well through lenses, and maintain perfect vision without the hassle of lenses. Over the decades, millions of patients and many clinical studies have shown that LASIK is safe and effective. The risks, complications, and side-effects are well documented. We have learned who is a good candidate for surgery and, more importantly, who is not. Unfortunately, I am not a good candidate for LASIK. Keratoconus The word keratoconus comes from the Greek and Latin words kerato (cornea) and conus (cone-shaped). The word may be unfamiliar, but in my childhood home, it was common. Several members of my family have keratoconus, which causes thinning and weakness of the cornea. Treatments exist, but even the smallest amount of keratoconus should halt the discussion of LASIK since surgery can cause progression. My family’s experience fuels my work as an eye surgeon. While I do not have the disease, my genes are susceptible and so I continue with pesky lenses. 50 www.saintgeorgewellness.com

As a LASIK surgeon, I suggest three keys when considering LASIK. Key #1: Advanced Technology Since its introduction over 15 years ago, blade-free LASIK has decreased the risk of complications, such as button-holes and amputated flaps. Advanced technology has also decreased the risk of glare and halos, which were very common with early LASIK. Unfortunately, keeping up with technology is expensive, and some surgeons continue to use microkeratomes (razor-blades) in order to cut costs. Be cautious when considering cheap LASIK as this may be a warning sign of outdated technology. Ask your surgeon whether blades will be used on your eyes. Key #2: Thorough Screening The experience, skill, training, and disposition of a refractive surgeon are more pivotal during the screening process than in the actual surgery. Complications can be avoided through a careful, searching, preoperative examination. Be honest with your surgeon, and expect honesty in return. Key #3: Careful Discussion Even with the most advanced technology and meticulous preoperative screening, some risk is unavoidable. Serious complications and side effects can happen, but they are rare. Find a surgeon you trust, and bring your questions! Refractive surgery is not for everyone (myself included). However, armed with information, advanced laser technology, careful preoperative screening, and detailed discussion of risks and benefits, you can be confident when it comes to your eyes. About the Author

As a cornea specialist, Dr. Behunin is trained in the latest corneal transplantation techniques, Descemets Membrane Endothelial Keratoplasty (DMEK). He is also fellowship-trained in refractive surgery (LASIK, PRK, etc) and advanced cataract surgery. Dr. Behunin studied pre-medicine at Southern Utah University and obtained a Bachelor of Science degree in business administration and a Doctor of Medicine degree at the University of Utah. He completed residency training in ophthalmology at Pennsylvania State University. He then completed a fellowship in cornea and external disease at the University of Michigan’s Kellogg Eye Center, consistently ranked among the top 7 eye centers in the US. Dr. Behunin is a member of the American Academy of Ophthalmology, the Cornea Society, and the American Society of Cataract and Refractive Surgery. His writing has been featured in many ophthalmology textbook chapters, in popular ophthalmic magazines, and in peer-reviewed journals. Dr. Behunin’s family is the greatest joy of his life. He and his wife, Jodie, are the parents of 3 children. They enjoy sports, watching cheesy movies, and exploring nature.

Invest in Your Quality of Life Jason W. Hendrix, MD, FAAO

D. Snow Slade, MD, FAAO

Nicholas Behunin, MD, FAAO

Sherine Smith, PA-C

Cataract & LASIK Surgeon

Fellowship Trained Cataract & Glaucoma Surgeon

Fellowship Trained Cataract & Cornea Surgeon

Physicians Assistant

LASER CATARACT SURGERY

No Referral Needed Reduces Dependency on Glasses Pre-Op/Post-Op Care at St. George Eye Center

- WEâ&#x20AC;&#x2122;VE MOVED! Come visit us at our new location! St. George Health & Wellness Magazine | November/December 2018 51 617 East Riverside Drive, Suite 101, St. George, UT 84790 | (435) 628-4507 | www.STGEC.com

Traumeel : A Natural Way to Fight Inflammation By Dr. Ward Wagner Injuries happen to everyone: the elite athlete, the elite couch potato, and everyone in between. With injury, you get inflammation—100% of the time. Inflammation is the body’s reaction to injury. It kicks off the healing process by bringing blood and cells to the area to clean out the bad and bring in the good so that tissue repair can take place. However, excessive inflammation can actually hinder recovery and halt healing altogether, creating a chronic and stagnant state of pain and discomfort. This is the reason anti-inflammatories are so often taken and prescribed. Once the excess inflammation is under control, the healing can happen. Often, NSAIDs (non-steroidal antiinflammatory drugs) are used or prescribed to reduce inflammation. They can be purchased over the counter in small doses (Aleve, Advil, aspirin) or prescribed in heavier doses as needed. NSAIDs are preferred to steroids because they have fewer side effects. However, like any drug, NSAIDs still have the potential to cause unwanted side effects. They wreak havoc on the gastrointestinal system in some folks, especially with prolonged use. Other possible known side effects of NSAIDs include the following: heartburn, stomach pain and ulcers, a tendency to bleed more, headaches and dizziness, ringing in the ears, allergic reactions (such as wheezing or a rash), high blood pressure, leg swelling, liver or kidney problems, and other less common side effects. (If you have kidney problems, you should not use NSAIDs without checking with your

doctor.) NSAIDs can also pose a greater threat to patients with diseases, on co-medications, or who are elderly. Another downside to NSAIDs is the masking of pain. Oftentimes, this druginduced symptom reduction gives a false sense of recovery, which promotes a premature return to full activity. This may exacerbate the existing problem or cause re-injury, more inflammation, and a continuation of the cycle. Thankfully, there is another option for those who want relief of inflammation without the side effects of NSAIDs. Traumeel® injections offer a natural way to promote healing and reduce inflammation. These injections are becoming increasingly popular among individuals who suffer from pain that prevents them from leading full and active lifestyles. A safe and natural alternative to cortisone and anti-inflammatory medications, Traumeel is a natural blend of botanical and mineral extracts with the potential ability to neutralize inflammation, allowing your body to heal properly. Traumeel injections are natural, extremely safe, and produce little to no side effects. In fact, athletes of all levels have treated their injuries with Traumeel and have avoided steroids, anti-inflammatory medications, and narcotics. This treatment approach also enables the body to rebound more quickly so that individuals can get back to the active lifestyle that they love rather than waiting for the inflammation to subside on its own.

Some of the conditions that have been successfully treated with Traumeel injections include: • Tendinitis

• Strains/sprains • Tears of ligaments, muscles, or tendons • Joint pain • Low back pain • Plantar fasciitis • Trauma • Sports injury • Fractures • Post-operative pain • Bursitis • Epicondylitis • Minor arthritis symptoms • Hip pain • Piriformis syndrome • Sacroiliac (SI) joint pain • Pelvic floor hypertonia • Pubic symphysis pain Dixie Chiropractic has found success with Traumeel injections, especially in those patients who are seeking natural remedies for excess inflammation and prefer not to take narcotics or OTC medication.

If you would like more information on Traumeel injections, please contact Dixie Chiropractic at 435-673-1443, or visit our website at dixiechiro.com. 52 www.saintgeorgewellness.com

Drug Free, Pain Free Therapy

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St. George Health & Wellness Magazine | November/December 2018 53

By Christopher Edwards, D.O. Assistant Professor, Rocky Vista University College of Osteopathic Medicine Fall and winter are wonderful times of the year. As temperatures cool down, it is a great time to be drawn indoors to spend time with family and loved ones. However, when coats come on and the sunshine hours decrease, so comes the increased risk of vitamin D deficiency. “I’ve heard of vitamin D, but what is it?” Vitamin D is an organic compound first discovered in the 1920s when it was found to play a role in preventing the childhood disease of rickets, the softening and maldevelopment of the bones in children. It was discovered that vitamin D increased the absorption of calcium and phosphorus from the diet, two key minerals for bone development. With abundant vitamin D, calcium absorption increases from the food we eat to 30-40%, and phosphorus absorption increases to 80%. Much less is absorbed if vitamin D is lacking.

In recent years, vitamin D has been found to play a role in the prevention of osteopenia (reduced bone mass) and osteoporosis (bones becoming fragile or brittle). When too little calcium and phosphorus are absorbed from our diet, the skeleton becomes the primary source of these minerals. Over time, this can lead to the bones becoming porous and easily broken. Because it increases absorption of calcium and phosphorus, an adequate vitamin D level will likely help preserve bone integrity. Improved bone integrity means increased bone strength and decreased risk of fractures and falls.

Outside of this, ongoing investigation suggests other ways in which vitamin D may impact chronic illnesses, including cancer, autoimmune disease, asthma, obesity, cardiovascular disease, depression, and infectious disease. “That’s cool. Where does vitamin D come from?” The primary source for vitamin D is from our own bodies. In the presence of sunlight, specifically ultraviolet-B (UVB) light, inactive precursors of vitamin D are converted to their active, beneficial form. The secondary source is from foods or supplements, particularly fatty fish (salmon, tuna, or mackerel), liver, egg yolks, and vitamin fortified breads, cereals, and dairy products. 54 www.saintgeorgewellness.com

Sunshine Vitamin “How can I tell if I need more vitamin D?” The best way to know if you have low levels of vitamin D in the blood is through consultation with your doctor and clinical blood tests. Other manifestations of deficiency include symmetric low back pain, muscle weakness (which can lead to falls), muscle pain, and bone pain. Depending on the metric used, the prevalence in the US population of vitamin D deficiency is estimated to be 32%–69.5%! “How do I get more vitamin D?” There are two ways to increase vitamin D: sunlight and diet. The amount of sun exposure necessary is 5 to 30 minutes between 10:00 a.m. and 3:00 p.m. twice a week to the face, arms, legs, or back without sunscreen. If you have multiple areas exposed to the sun, the time needed is less. A good rule of thumb for how long to be in the sun is 1/2 the time it takes to get a sunburn. That being said, many are concerned about the dangers of sun exposure and development of skin cancer. According to the American Academy of Dermatology, vitamin D from food and dietary supplements offers the same benefits as vitamin D obtained from UV light—without the danger of skin cancer. Vitamin D is available in the foods listed above, but another easy way to obtain it is through a vitamin D supplement. As there are differing opinions concerning what should be the most appropriate level of vitamin D, so there are differing opinions about how much to take. Depending on your personal health history, you may need to take more or less. This is a discussion you should have with your primary care provider, who will help you decide the best regimen for you.

For the average American, the recommended daily allowance per the Institute of Medicine is 600 IU for children, teenagers, and adults age 70 and under or 800 IU for adults over age 70. However, the Endocrine Society 2011 guidelines state that adult dosing should be up to 1500–2000 IU per day. This is a big difference in the recommended dose, which is why it is helpful to consult with your doctor. “One more thing. Should I get a flu shot this year?” Yes. Get a flu shot this year. Your doctor would agree with me.

St. George Health & Wellness Magazine | November/December 2018 55

92 91 Read about our additional therapy options on page

56 www.saintgeorgewellness.com

The Positive Power of

By Stephanie Maughan In 1995, there was a picture that appeared in the news of premature twin baby girls, Kyrie and Brielle Jackson, lying beside each other in an incubator. These little ones were 12 weeks premature, each weighing around 2 pounds. One had a yellow sticker on the back of her diaper and the other had a red sticker. The most moving part about this picture was that the baby with the red sticker had her arm around her sister. CNN called it “the hug that changed medicine” or the “rescue hug.” Apparently, three weeks after being born, Brielle, the weaker of the two babies, was having a particularly critical day. Even though it was not a common practice in the United States at the time, nurse Gayle Kasparian had the idea of placing Brielle in the same incubator with her twin sister to see if it would help. As soon as Brielle was placed in the incubator, Kyrie threw her arm around her. Almost immediately, Brielle’s crying stopped, her breathing improved, and her oxygen saturation levels rose. Over the next few weeks, Brielle continued to improve until she was out of danger. Placing the twins next to each other was a little thing, but it had dramatic results. This experience was such a success that the practice of keeping twins in close contact with each other after birth has been much more utilized. There is power in our touch. A touch is a little thing that can create positive healing results in the lives of others.

Many years ago, my daughter was feeling very unhappy, but as I brushed her hair to get ready for the day, her whole demeanor changed. At first, I thought the change had come about because she looked so cute. Then I realized her primary love language was physical touch. I recognized that in her grumpy moments, I was neglecting to give her the very thing she needed most. There is power in our touch for a child who falls and scrapes a knee and then receives a magical hug and kiss that make it all better. There is power in our touch when we hug a friend going through a difficult time, assuring them that they are not alone. There is power in putting down our devices, turning off the noise, and spending quality time face-to-face with our loved ones, especially if the time we give includes a friendly hand shake, a kiss on the cheek, a tap on the shoulder, or a warm embrace. The wonderful power of touch goes to the receiver and the giver simultaneously. This positive impact can never be replaced with technology. Nothing says “I am here for you” like the real thing. What experiences have you had with the power of positive touch? What positive impact have you been able to give to others? What will you do today to use your power of touch for good in the lives of your loved ones? What little things can you do to bring comfort and healing more often?

#Kangaroocare #Skintoskincontact #Companionship #Healingpoweroftouch #Love #Comfort #Itsthelittlethings St. George Health & Wellness Magazine | November/December 2018 57

The Refined Art of Etiquette For Strengthening Relationships and Easing Social Tension

d n i M

YOUR MANNERS 58 www.saintgeorgewellness.com

By Brigit Atkin It’s that time of year again: overscheduled calendars, holiday meal preparations, family gatherings, and lots of extra shopping. It’s a time when to-do lists stretch long and patience runs short. This is the time when we especially appreciate the courtesies extended by others and when others are lifted by our thoughtfulness. Good manners can ease social tension, strengthen relationships, and help everything in life run a little smoother. Social grace encourages more of the same, bringing a spirit of unity in a sometimes hectic world.

My husband and I just returned from Europe. Before traveling, we were warned that we might be met with rudeness. I am happy to report that we were treated with kindness everywhere we went. People were happy to assist us with the transit systems, give us directions, and count out our change. At one point, a nice young man asked us how we were being received by his fellow Europeans, encouraging us to be honest. He was pleased that we were enjoying everyone’s hospitality. Our trip was successful in large part because of the good manners and helpfulness extended to us, and we were made to feel welcome in a foreign land. As I considered some of the stresses of the holiday season, I thought of a few key situations in which we could focus our behavior to bring good will and kindness to those in our community:

Social Graces. Europe has transit stations signs that say “Mind the Gap,” referring to the gap between the train and the platform. It reminds passengers to be aware so they don’t stumble, get hurt, or lose something. In America, we say “Mind your manners,” perhaps so we don’t stumble or hurt ourselves or others socially. Be mindful. Be aware. Did someone send you an invitation with an RSVP request? If so, respond so they know if they should plan on your attendance. This simple courtesy helps them determine how much food they might need for their special event. Beyond the basic “please” and “thank you,” be mindful of those who may need your assistance and your kindness. Is someone sitting alone? Are they new and looking confused or lost? Just a moment of your time might make a world of difference to someone else. Ask yourself these question next time you’re at a gathering: Am I monopolizing the conversation? Do I know anything about the person to whom I am speaking? Let others tell their stories by asking about their families or their interests.You’ll be surprised how quickly they warm to you and how much they will enjoy the conversation.

went into a shop and bought snacks in the amount that I thought was about right. At checkout, I laid my coins on the counter and proceeded to count, feeling quite inadequate with the task and worried that I was going to hold up the line. The kind woman at the register asked if I would like her help. I gratefully replied in the affirmative, and she proceeded to count all that was needed, cooperatively leaving me with just a couple of coins. Her graciousness invoked in me a very heartfelt thank you for her patience and assistance. She replied, “You’re most welcome. Have a wonderful flight, darling.” I left that country with a smile on my face and warmth in my heart.

About the Author

Brigit Atkin – Brigit of Brightworks uses alternative healing methods to help improve the lives of others facing challenges and difficulties. She is certified in SimplyHealedTM method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com

As the song goes, it’s the most wonderful time of the year—a time when we should all have a smile on our face and warmth in our heart. This is the season of goodwill, kindness, and generosity. I sincerely hope that we are considerate and thoughtful of each other. As we are all travelers in this life together, may we be aware and mindful of each other’s needs. I wish you all a lovely, brilliant, smashing holiday season, and may you be a darling to everyone you meet.

Driving. OK, I’m just going to come out and say it: The turn signal is a fabulous invention, and it is so polite to let people know when you are planning to make a turn. Oh, and by the way, it’s the law. Driving around town, especially during the holiday season, can be a tense and frustrating situation. Do your best to be courteous to other drivers. Let someone in, don’t pull out in front of another car (especially if you drive slowly), and most importantly, be patient with other drivers. Recognize that we all make mistakes. If we have been the rude driver, we can acknowledge it by waving to the driver we may have offended. Simple courtesy while driving isn’t just the polite thing to do. It is also a matter of safety. These simple driving habits can make a difference in your overall attitude and well-being when navigating through congested traffic.

At the end of my recent trip to Europe, I had the pleasure of being the recipient of someone’s generous manners. While waiting for my flight home, I had a handful of coins that I needed to use. I

St. George Health & Wellness Magazine | November/December 2018 59

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

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By Jasher and Lisa Feellove, BeHot Yoga Fear. The word brings a physiological and emotional response. Fear of failure. Fear of success. In either case, we fear the unknown. High performers refer to fear as stress. The media uses fear to garner attention: “If it bleeds, it leads.” To psychologists, fear speaks to the instinct of “flight or fight,” but the way of the warrior is to make peace with fear and death since our deepest heartfelt desires and greatest hopes are on the other side of a little thing we call fear. Fear is an emotional process. It cannot be be resolved through intellectual means. Because humans have the propensity to experience such great polarities of emotions, we must cultivate a practice which can pacify and hedge us—as best we can—from the destructive nature of opposing forces. In yoga, this practice is referred to as the Namaskar: making peace with all polarities. The only way to stop reacting to fear is through incessant practice. It is import to practice and maintain a healthy equilibrium of body and equanimity of mind. Nevertheless, training and practice create stress proactively in order to retrain one’s reactions. Rooting out fear by constantly placing oneself in uncomfortable environments is a powerful way to live a life of choice. In this, one chooses their course predicated on preference, not as a reaction to fear. Some weeks ago, while in Malta, I decided I wanted to go cliff diving on the island of Comino. The beautiful island’s position in the Mediterranean Sea made for an idyllic view. Looking down into the ocean, my legs became numb and my palms became heavy. “Why bother?” I thought to myself. “I can always come back and do it on another trip.” I began reasoning within my mind: “Then you will have a reason to come back!” Other thoughts, dreadful thoughts, started to sprout. Yet the desire to jump persisted within me. A flicker of courage shone through. I came to the realization that I had to make a decision—to take a leap.

My situation was similar to that of an inexperienced diver who instinctively feels a fear of crushing his body by the impact of the water after a leap from a high springboard. However, after a few dives, his fear disappears. This is what a diver-student must know well if he wants to make any real progress: Take a leap. There is no algorithm for experience. Meditation is good. Prayer is good. Taking action is best. Just for a moment, let your body take the stance of feeling fearful. What is your posture? Most people hunch their shoulders forward, fold their arms across their chests, or assume a similarly contracted position to shield the heart, fear having triggered the need to be on the defensive. Sit up straight. Stand up tall—even when you don’t feel like it. Emotions follow state. State not only is where we live physically but also is our state of consciousness. As long as we deny or ignore fear, it will hold us captive, emotionally frozen, and unable to move forward. Trying to run away from, ignore, or stop fear will simply create more tension. It is transformed only when we can turn around and face it, get to know it, release resistances and fixed ideas, and speak with our own voice. Get outside of your own comfort zone and habitual state by doing the following: 1. Do a small act of kindness every day. In other words, go out of your way to serve another person, creating a positive karmic deposit. 2. Once a week, do something that frightens or terrifies you. Go outside of the realm of usual experience, and plunge into the abyss of the unknown. Fear holds us back but only until we set into it with the full weight of our being. The first step is taking one. Love opens up all possibilities where no path was visible before. Courage lives in the heart. Namaste.

Peace + Love This pass is redeemable at anytime. Location 558 E Riverside Dr St. George Ut 84790 Any questions call (435) 225-6529 No reservations necessary See class schedule online at BeHot.com or download our app “Be Hot Yoga” in the App Store or Google Play Mats and towels available for rent We are the only authorized Lululemon Boutique in

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St. George Health & Wellness Magazine | November/December 2018 61

ACTIVE AGING

The Sounds of the

By Sound of Life Foundation Staff It’s that wonderful time of year again! It’s a time for celebration and gratitude. It’s a time to share with others and to enjoy the company of friends and relatives. During the holidays, I love gathering with family to discuss the many things that have gone on during the year. I love feeling the fall breeze and hearing the crunching of leaves. My favorite things to hear during the holidays are the soft jingling bells and the Christmas music that seems to be heard at every store and on every street corner in the community.

I can’t imagine what my life would be like without these wonderful sounds. What if you couldn’t hear any of these things? What if you couldn’t understand what your family was saying, so you decided that it would be better (and easier) for you to spend the holidays alone? Hearing the sounds of life is indeed a gift that must be cherished, but there are many individuals in our community and in our families that are experiencing social isolation due to hearing loss. It can be very frustrating and overwhelming when all you can hear is noise, and there is no clarity.

Some time ago, I had a conversation with a Sound of Life Foundation applicant and her daughter, Maureen. As I explained the effects of hearing loss to them, Maureen, expressed her frustration at her mother, who would go sit in a corner during family gatherings. What she didn’t understand was that her mother was just hearing a lot of noise without being able to understand what was being said.

Season

I recently received a phone call from Maureen, and she wanted to express the joy she was feeling and how grateful she was that her mom received hearing aids from the Sound of Life Foundation. Maureen had not realized the impact of hearing loss on her family. She let me know that her mom now felt the confidence to participate and interact with the family. Our hearing is something we often take for granted. When we realize that there are people out there who can’t enjoy family gatherings because of hearing loss, how can we not be grateful for the gift of hearing? Did you know that you can give the gift of hearing to someone desperately in need? Many individuals are financially restricted and can’t afford to treat their hearing loss. Give thanks for your hearing, and donate to the Sound of Life Foundation to help others enjoy the sounds of the season.

It is my wish that with your help, individuals suffering due to hearing loss can receive the hearing healthcare they need so that they can truly enjoy this holiday season with their families!

(435) 574-4744 | 321 W Tabernacle Suite B, St. George, UT 84770 www.SoundofLifeFoundation.org

Give Thanks For Hearing Give the Gift of Hearing to Someone in Need by Donating Donate at www.SoundOfLifeFoundation.org or visit our facebook page at: www.facebook.com/SoundofLifeFoundation 62 www.saintgeorgewellness.com

ACTIVE AGING

Positive Lifestyle Habits and Active Aging By Richard K. Harder, MS Eldon Le Roy Ord, an admired friend, mentor, and role model, used to say, “Learn how to live life and then live that way consistently.” Eldon had a very simple yet effective method of living life actively: he formed positive habit patterns. He passed away recently at the age of 104, having lived a very active, vibrant life driven by positive habits and behavior patterns.

A habit is defined as a regular tendency, practice, or pattern of behavior. Understandably, a habit by this definition can produce desirable as well as undesirable results. The following anonymous poem highlights this point: I am your constant companion. I am your greatest helper or your heaviest burden. I will push you onward or drag you down to failure. I am completely at your command. Half of the things you do you might just as well turn over to me, and I will be able to do them quickly and correctly. I am easily managed; you must merely be firm with me. Show me exactly how you want something done, and after a few lessons, I will do it automatically. I am the servant of all great men and, alas, of all failures as well. Those who are great, I have made great. Those who are failures, I have made failures. I am not a machine, though I work with all the precision of a machine plus the intelligence of a man. You may run me for profit or run me for ruin;

it makes no difference to me. Take me, train me, be firm with me, and I will put the world at your feet. Be easy with me, and I will destroy you. Who am I? I am a HABIT. Health and lifestyle professionals at the Mayo Clinic researched the habit patterns and behaviors of a large population of healthy people and discovered twelve habits common to most of them. You can Google this site for a complete description of each of the twelve habits. What follows are five of the twelve positive lifestyle habits that not only prolong life but also improve the quality of life well into one’s senior years. Be physically active. Take care of your heart. Increase this vital organ’s capacity to circulate oxygenated blood to all parts of the body with regular aerobic exercise. You pick the aerobic exercise; there are many fun ways to burn calories and improve physical health.

Watch your portion size. Not much to say here, right? If you are breaking into a cold sweat at the end of eating a large portion, the body is saying, “Enough already!” Of course, eat more fruits and vegetables. If the apple is on the left and the cookie is on the right, go left.

cholesterol levels.

Improve strength and flexibility. Pushups and situps are very basic. Start with a few, and build as your strength increases. Work for muscle tone, and stretch a lot. The health benefits include improved blood flow, increased flexibility and range of motion, improved body posture, and enhanced coordination. Quiet your mind. Sit still in your favorite quiet place and give your conscious mind a rest. Try to avoid thinking about the inevitable tasks and responsibilities ahead. Just relax. Smell the morning fresh air or observe the beautiful skyline in front of a new rising sun.

Establish habits, routines, and patterns of behavior that work for and benefit you. Will doing so be easy? Likely, it will not. Will doing so improve your quality of life? Without a doubt, it will.

Have regular preventative health screenings. You are your primary physician. Pay close attention to the results of regular and thorough health screenings. Pay particular attention to blood pressure, blood sugar, and

About the Author

Richard K. Harder is an adjunct instructor at Dixie State University in the Schools of Business and Communication and senior adjunct instructor in the College of Business and Public Management at the University of La Verne in California. He holds a master’s degree in management from California State University, Los Angeles, and degrees in business and hospitality management from San Francisco State University and the City College of San Francisco. He is principal of Richard Harder & Associates—Leadership Development and Consulting Services and Lead Smart Training in St. George. His professional mission as a consultant/ educator is to assist leaders in their effectiveness at managing individuals, task and teams, while improving quality of life for themselves and their families.

St. George Health & Wellness Magazine | November/December 2018 63

Health Savings Accounts:

A Valuable Tax-Planning Tool

By Jason Crowley, CPA, MBA We are coming to the time of year when many taxpayers are starting to think about year-end tax planning and what they can do to minimize tax liability for the upcoming tax season. There are always plenty of articles to read about maxing out IRA or other retirement accounts you may have. This article will focus on the triple tax advantages of the Health Savings Account (HSA) as a tax planning tool that may be able to help you reduce your tax liability.

What is an HSA? The IRS defines an HSA as a tax-exempt trust or custodial account that you set up with a qualified HSA trustee to pay or reimburse certain medical expenses you incur. In plain English, the money that will go into the HSA account is pretax income, very much About the Author

Jason Crowley, CPA, MBA, and founder of Belikos Specialty CPA Services, has lived in southern Utah for over 20 years. He is originally from the Bay Area in Northern California, where most of his family still resides. He is a proud graduate of Dixie State University, where he completed his undergraduate studies, and Southern Utah University, where he completed his MBA. He is a true lover of the outdoors and enjoys being physically active. During the summer, you will find him trying to spend every possible moment of his leisure time at the lake with his family. When it is not lake season, he also enjoys making memories with his family by traveling to exotic destinations and hiking the southern Utah landscape. His family consists of his beautiful wife, Lauren, and their two awesome children, Dax (8) and Capri (4).

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like an IRA contribution. The maximum HSA contributions for 2018 are $3,450 for an individual and $6,850 for a family, with anyone age 55 and older eligible for an additional $1,000 catch-up contribution. To be eligible for this type of account, you must qualify by having a high-deductible health insurance plan that meets certain criteria. For 2018, the minimum deductible for family coverage is $2,700 ($1,350 for individuals), and the maximum deductible is $13,300 for families ($6,650 for individuals). Unfortunately, taxpayers who are enrolled in Medicare or are claimed as a dependent on anyoneâ&#x20AC;&#x2122;s return are not eligible to contribute to an HSA account.

Tax-Free Withdrawals Withdrawals from your HSA account are tax free so long as they are for qualified medical expenses. Qualified medical expenses typically fall under doctor and dentist visits, prescription drugs, eyeglasses, medical devices, nursing care, and long-term care, to name a few. You are welcome to read over IRS Publication 502 if you would like a more comprehensive list of allowable expenses. Some expenses that would not be covered under an HSA account include cosmetic procedures, prescription drugs from other countries, veterinary services, and health club memberships.

The Triple Tax Advantage By now, most of you are thinking you have a pretty good grasp on how the HSA accounts work, but here is the real benefit that is not talked about very often. Most HSA administrators will allow the HSA account to be invested in certain investments

such as ETFs, stocks, and mutual funds through a self-directed brokerage account. This allows the account to grow over time with these investments tax-free as well. If you reach out to me, I will email you a HSA calculator to see the estimated growth of your account over time along with the estimated tax savings. Letâ&#x20AC;&#x2122;s recap all three tax advantages of the HSA account: 1. You get to contribute money to the account on a pre-tax basis.

2. Money in this account may be invested like a typical IRA and will continue to grow tax-free. 3. Withdrawals from this account are tax-free so long as they are for qualified medical expenses.

Every individual and business has unique characteristics that require intimate knowledge to make the proper decision on these types of strategies. To avoid potential pitfalls, please seek advice from your tax advisor before implementing any complex tax strategies. If you wish to discuss how I may be able to help you achieve your future financial goals, please contact me at (435) 632-9156 or at jason@belikos.com.

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St. George Health & Wellness Magazine | November/December 2018 65

Listing Your Home over the Holidays By Jessica Elgin, REALTOR It’s the age old question: Should I list my home over the holidays? Although there is a lot of debate on the pros and cons, the truth is that it depends on your situation.

If you need to relocate for a job or for a family reason, you may not have a choice. However, if you have a home that is hard to sell, you may want to take advantage of the decline in inventory, since fewer homes are on the market during the holidays. According to the MLS market report, there is a steady decrease in the number of homes on the market between October and December. This is followed by a quick inventory increase in January that continues until peak inventory is reached in September. The temporary decrease in inventory during the holiday season gives sellers a better opportunity to capture a buyer’s attention. The general assumption that a decrease in market competition translates to a decrease in the sale price of a home is not true. Over the past three years, there has been a steady increase in sale prices that has not wavered over the holidays.

There are a few other reasons to sell over the holidays: Buyers who are looking for a home tend to make decisions faster, and many homes look their best with a few holiday decorations. If, however, you just don’t want to be bothered during the holidays, wait until January. Inventory is still low, and you will About the Author

have a few months before the market rush in March. It can be stressful trying to coordinate showings with your hectic holiday schedule. You also have to consider if packing and moving during the holidays is a task you want to undertake. Remember, your price will probably go up after a few months. If you take into consideration your mortgage payments and are okay with the loss in extra payments, it may be worth the reduction in stress to wait until the new year.

Here are a few more things to consider. Today, buyers spend an average of eight months online looking for homes before they meet with a realtor to make an offer. Often, they are more inclined to surf web pages when they are snuggled in with a cup of hot cocoa during the holidays. In Washington County, the selling season begins in March and ends in August. September begins the slower season, with approximately 10–20% fewer sales closing between September and February. If listing your house during the holidays is right for you and your family, here are a few tips:

Remember to keep it simple. Opt for a smaller Christmas tree or menorah.

Minimize the clutter. When showing your home, a beautiful table setting always looks great, and there are many table settings that can be purchased inexpensively.

Pay special attention to curb appeal. Falling leaves and cobwebs can be distracting and make the home feel uncared for. Make your home feel warm and inviting for potential buyers. Put a few cookies in the oven prior to a showing, and leave them on a plate with a note that says, “Please enjoy the cookies as you are looking at our home.” Small details make a big difference.

In the end, do what is best for your situation. Since buyers truly do look for a home all year long, there are no worries about missing out on the market. If you would like help with your particular situation, give me a call at 918-924-0055.

Jessica Elgin entered the real estate market in 2000 as an investor. After teaching classes to investors at a title company, she became a licensed agent and quickly obtained the illusive Double Grand Centurion Award for selling over 170 homes in one year. Jessica now uses her skills as a Realtor with Red Rock Real Estate to help her clients move through the transacation with as little stress as possible. She is also the local Residential Real Estate Expert for STGNews.com.

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St. George Health & Wellness Magazine | November/December 2018 67

By Todd Francis Johnson, Northwestern Mutual If you’re starting your first job, getting ready to buy that starter home, or just beginning to make strides on your career path, life insurance may be the furthest thing from your mind. But it could be just what you need to secure your financial future. About the Author

Todd Johnson is a Wealth Management Advisor with Northwestern Mutual. He is also the Managing Director for operations in Southern Utah. Todd has been with Northwestern Mutual since 2003; he began after completing his Law Degree at Case Western University. He is married to Erin Johnson and they are the parents of three beautiful girls. When he is not working, Todd enjoys spending time boating, mountain biking, riding horses, and spending time with his family.

Many folks in the millennial generation (those born between 1977 and 1995) believe that since they’re young and healthy, they don’t need life insurance—especially if they haven’t tied the knot or started a family. In part, that’s because they’re focusing solely on the death benefit and the amount they would need to leave to others after they’re gone. While life insurance does provide a safety net for loved ones, there’s more to the story. It can offer benefits for people of all ages and depending on the type of policy you choose, can be the cornerstone of a solid financial plan. Here are three reasons you should buy life insurance sooner than later:

1. It provides a versatile resource. Some policies allow you to build guaranteed cash value. Take permanent life insurance, for example. As you pay premiums, policies accumulate cash value that grows tax deferred. You can use these funds to pay for the things you want and need—like the down payment on a

first home, a car, or education costs.

If you buy permanent life insurance while you’re young, you’ll start growing that cash value sooner. Down the road, if you don’t need the death benefit, you can use the cash value1 to help you live the life you want during retirement.

2. You can lock in your rates. How much your life insurance costs depends on the type of policy you choose, the amount of your death benefit, and your age and health when you take out a policy. Rates will always be based on your health when you made the purchase, so you don’t have to worry about future increases happening because you face a serious health issue later in life.

3. It’s the foundation of a solid financial plan. Permanent life insurance and the cash value it builds can be a central part of your financial plan. Having funds that aren’t subject to the ups and downs of the market in this stable, slow-and-steady form can balance out riskier investments. It can give you peace of mind by offering protection for your loved ones after you’re gone, and by using it as a flexible financial asset, you can use it however you like and can count on if for life.

While you may not see the need for life insurance today, it’s important to look at the big picture. Life changes fast, and you want to be prepared to face whatever lies ahead. A financial professional can help you establish your short-term and long-term goals and map out a strategy to help you get the most out of life at every age and stage.

Three Reasons Why Young Adults Should Consider

Life Insurance

Article prepared by Northwestern Mutual with the cooperation of Todd Francis Johnson. Northwestern Mutual is the marketing name for The Northwestern Mutual Life Insurance Company (NM) (life and disability insurance, annuities, and life insurance with long-term care benefits), Milwaukee, Wisconsin, and its subsidiaries. Securities are offered through Northwestern Mutual Investment Services, LLC (NMIS), a subsidiary of NM, broker-dealer, registered investment adviser, member of FINRA and SIPC. Todd Francis Johnson is an agent of NM and registered representative of the NMIS based in St George, UT. To contact Todd Francis Johnson, please call (435) 628-8248, email him at todd.johnson@nm.com, or visit his web site at www.northwesternmutual.com/financial/advisor/todd-johnson/ 1Any loan or withdrawal of cash value will reduce your policy’s death benefit.

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St. George Health & Wellness Magazine | November/December 2018 69

Scattered Memories By Connie Zdunich, Community Outreach for Spilsbury Mortuary Life bombards us. It comes at us head on—full bore—taking our breath away. At other times, it seems more than we can handle. We muddle through, still pressing forward and trying to learn from some of our unwise choices that tend to weigh us down and throw us off track. Life should never be boring, and it should never be taken for granted. At this stage in my life, I am concentrating on the things I love most. My family is raised (as raised as they get). My children have blessed me with the world’s best grandchildren and the great-grands are starting to arrive. It’s time to start marking off a few things on my bucket list.

About the Author

Community Outreach is Connie’s position here at Spilsbury Mortuary. She enjoys working with the local Hospice Groups and Veterans Associations. The military is very close to Connie’s heart; her father was a Pearl Harbor Survivor and her sweetheart is retired Navy. Connie finds being able to support our local hospice groups very rewarding and feels being a part of the Spilsbury team is an awesome opportunity. She is the mother of seven daughters and nineteen grandchildren, who are “the joy of her heart”. “I love being of assistance to those in our community who do so much for each of us.

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Through the years, I have lost all the members of my mother’s family to cancer of one type or another. As I dealt with illness over and over again, I had the opportunity to come in contact with the amazing nurses, staff, and volunteers associated with hospice. I have been so impressed with the depth of compassion and love shown to our family by these angels here on earth. They truly are angels. So, it does not come as a great surprise that I hold hospice very close to my heart and have always wanted to be able to pay forward some of the tender care and concern shown to our family during those most difficult times. Three years ago, I embarked on my top bucket list item, deciding it was the time to become a hospice volunteer. My life has been enriched by each wonderful person I have had the privileged to serve. No matter where these patients were on their life’s journey, I was touched by associating with each of them.

Sometimes families are wise and call hospice early to assist, comfort, and support their loved one’s needs. This decision makes the process much easier on all family members. The path is easier to travel when there is a solid support system and a team of experts guiding and leading the way. These patients are some of my favorites because we have time to become good friends and make a few of our own memories. Each one has an abundance of incredible stories to share about their youth and early family years. As a volunteer, I have been privileged to hear about the marvelous array of special times as well as a few of the more difficult ones. Frequently, I will ask my patients if they have kept a journal or jotted down their special memories in a safe place. Much to my dismay, they often say, “Oh no. No one cares. They are too busy and have their own lives to live.” How wonderful it is to reminisce and share stories about our loved ones! It is important to capture these memories for our children, grandchildren, and extended family before they are gone forever. The hardest part of volunteering, of course, is watching as a patient travels the inevitable progression towards the end of life. Many times, they linger and lose the ability to express themselves, and their stories cease as they start the preparation phase of leaving. I always miss the sharing time when their eyes still twinkled and when there was still a flicker of the impish smiles of days gone by. I would encourage you to capture your loved one’s memories before they become scattered and eventually disappear. They are more precious than gold and much more rewarding. Sharing memories is just one of the many rewards of being a hospice volunteer. I would highly recommend this journey to you in your life when your bucket list comes due. Always remember to enjoy the journey.

“There Is A Difference”

Serving Our Community Since 1939

Investing in a Good Night’s

Sleep

By Jeremy Andra, Director of Business Development for Wilding Wallbeds It seems we live in an era where we have no problem investing in an expensive automobile but still feel guilty about investing money in a good bed. According to a study by the Harvard Health Watch, the average person spends 101 minutes—7% of their day—driving, but the average person spends a third of their life in bed sleeping.

Murphy beds have made it easier for the consumer to justify an investment in a bed because they provide more than a place to sleep—they make the best use out of any room. While multifunctional bedrooms might include an office, a library, or a craft area, Wilding Wallbeds realizes that these rooms must move beyond being functional to become true sanctuaries for sleep. A Murphy-style bed should be the most luxurious space in the room and provide a better night’s sleep. True relaxation and comfort do not stop at the bed design but continue in the mattress design.

Many people assume that mattress support and mattress comfort are one and the same. However, the support level is generally the bottom layer of the mattress. The comfort level is generally the layers above that. These upper layers might consist of quilted materials, foam, cooling gels and more, which help the mattress achieve different levels and styles of comfort. When choosing a mattress, the comfort level may be different for each person, depending on their size, weight, and preference. Therefore, a consumer should look at their need for a more firm or plush feel in their mattress.

Wilding Wallbeds chose to partner with Serta, a global leader in the mattress market. This partnership was about providing choices that brought more than just comfort to the customer’s sleep but also brought comfort to the decision process of investing in a new bed.

While Serta provides many choices in mattress design and comfort level for the Murphy bed customer, their partnership with Wilding Wallbeds goes one step further. Since mattresses were not designed to sit upright (like often occurs in a Murphy bed), Serta added a border support rod and tied all of the support springs together for Wilding’s Murphy beds. These customizations deter any type of slumping or dipping in the bed. These modifications prioritize the value of a good night’s sleep and ensure that the customer has a choice in mattresses that allows for balanced pressure and proper spinal alignment. Investing in a bed is just like investing in a car. You wouldn’t purchase a luxury car only to put worn, out-of-balance tires on it. This would ruin the entire ride experience.The same holds true for a mattress. Finding the right mattress will increase your chances of achieving your best night’s sleep.

St. George Health & Wellness Magazine | November/December 2018 71

By Lyman Hafen

In a passage from Swann’s Way by the French writer Marcel Proust, the main character raises his lips to a spoonful of tea in which he has soaked a morsel of cake. “No sooner had the warm liquid, and the crumbs with it, touched my palate than a shudder ran through my whole body,” he says. “…. An exquisite pleasure had invaded my senses…. Whence could it have come to me, this all-powerful joy?... And suddenly the memory returns.” For me, the magic of the holiday season is remembered innocence. No matter how old I get, I can always go back—at least once a year. There are many markers between Thanksgiving and Christmas that carry me back to the wishful days of childhood where nostalgia is set aglow and all things are once again possible. One of them is the resplendent explosion of flavor set off by my first mouthful of Dixie Salad on Thanksgiving Day. The taste of rose-red pomegranates, apples, and bananas smothered in fresh whipped cream is as real, as powerful, as native a marker of the holiday season as anything I can think of. One bite takes me back. One mouthful contains everything that is wonderful about the season. Like so many things provincial, I grew up believing everyone in the world ate Dixie Salad at holiday time. One of the people who not only helped me understand the unique aspects of the place where I was born but also helped open my eyes to the big world out there was my fourth grade teacher, Mary Phoenix. She was an extraordinary teacher in the literal sense—far from ordinary. She wanted her students to understand fully and appreciate deeply the place and the culture to which they’d been born. But she also wanted us to understand that there was a world out there full of diverse and fascinating cultures. She read to us every day. The book I remember most from that year was Charlotte’s Web. By the time I became a junior at Dixie High School, Mrs. Phoenix was an English teacher there. She didn’t read to us in high school, but she assigned us 72 www.saintgeorgewellness.com

things to read, and we discussed them on a level far above my comprehension. The piece I remember most from that year was Ernest Hemingway’s short story “My Old Man.” It was set in France, and it had horses in it, and it set my mind ablaze at the thought of a bigger world than the one I knew. It wasn’t until long after high school that Mary Phoenix taught me the meaning of Dixie Salad. She shared with me how, by the 1880s (a couple of decades after the first pioneers came to Utah’s Dixie), life had become a little easier for the people. They finally had enough to eat, and most had respectable shelter over their heads. Many of them were people of some education, and they all yearned for something more than long days of toil. There was still little leisure time, but the women tried to break away from the tedious by forming a Browning Club. In Salt Lake City, Browning Clubs were all the rage, and St. George women wanted to be as withit as possible. They pooled their money, bought a book of Robert Browning’s poems, and began meeting once a month at each About the Author other’s home to read and discuss Lyman Hafen is the author of a dozen books intent on the poetry. connecting landscape and story in the American Southwest. He is executive director of the Zion National Park Forever Project, and is past president of the national Public Lands Alliance. He’s been writing and publishing for more than 35 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. They’re the parents of six children and 15 grandchildren who live on both coasts of the United States, and in Europe.

They also banded together and sent to Philadelphia for a subscription to that most glamorous of publications, Godey’s Lady’s Book. They devoured every page of every issue and began to adopt some of its ideas in their social life. The magazine carried menus and recipes that fascinated them, though few of the ingredients necessary to make them were available out there on the edge of nowhere. From the magazine they learned that the most stylish of all foods was a “salade,” which eastern socialites had adopted from the French.

When holiday season came around each year, the club women entertained their husbands with a sumptuous dinner. With their new-found knowledge, they decided the high point of their dinner that year would be a “salade.” The fact that they didn’t know how to pronounce the word made little difference. Nor did the fact that they had few of the ingredients mentioned in the magazine. One salade recipe looked promising, but it called for lettuce, something almost unheard of in the hot climate. But they did have the called-for whipped cream and a little sugar and vanilla. The rest of the dish would consist of a variety of fruits—as many colors as possible to “feast the eyes as well as the stomach.” They got some delicious apples from Pine Valley, and they had pomegranates from the starts Brother Dodge had given them from his garden/farm just north of town. The recipe suggested a variety of nuts, preferably almonds and pecans, but walnuts were all the women had, and walnuts would have to do. The night of the dinner arrived. In a lamp-lit parlor of a quaint house somewhere along the village streets of St. George, a room full of men and women sat down to a dinner most likely of chicken, dressing, mashed potatoes, squash, turnips, beets, and carrots. Then, as Mary Phoenix related it, the ladies announced their special treat, carrying in beautiful platters with mounds of salade. The men picked about their plates, turning over the strange new concoction placed before them, and knew, to a man, that they best dive in and at least make a show of liking it. But like it—they did. Truly. And the new dish became the talk of the town. It became known as Dixie Salad, and when the holiday season rolled around again, it was said this wonderful new dish graced the table of every home in St. George. By the time I came into this world in 1955, Dixie Salad for the holidays was as common as a wreath on the door. The recipe had evolved over the years, and in fact, every family had their own version of it by then. But as long as it had whipped cream and good ol’ Dixie pomegranates, it was always Dixie Salad—and, thank goodness, always will be in our family. St. George Health & Wellness Magazine | November/December 2018 73

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What pictures are hanging on your wall? By J.R. Martin, Alive & Well Mobile Medicine The dinner conversation had begun around our table. My wife and I mentioned to our girls that that their uncles had both bought brand new Porsche sports cars. I felt like crawling under the table as I looked painfully out our front window to see my Ford F-150 with 229,000 miles and a large missing paint spot resting in our driveway. Where had I gone wrong? My wife announced that she remembered that both of her brothers had pictures of Porsche cars hanging on their bedroom walls since they were very young. My youngest girl turned to me and asked, “What picture did you have hanging on your wall, Dad?” As I was thinking, our two little house dogs, Noodles and Jersey, rubbed up against my leg begging for food. Then a flashback hit me. I explicitly recalled the picture hanging on my bedroom wall as a boy. It was a picture of two small dogs. The flashback of the picture contained every detail. If I had any artistic ability I would have been able to draw the picture exactly. I wanted to scream. I realized that the likelihood of my Fairy Godmother appearing to wave her magic wand over Noodles and Jersey to transform them into two brand new Porsche’s was low. For me, it was thirty years later and a picture had produced two small dogs. For my brothers-in-law, it had produced two brand new Porsche’s. Earl Nightingale summed up this principle in 6 words: “You become what you think about.” James Allen explains this phenomenon in his epic book, “As A Man Thinketh.” What is hanging on your wall? About the Author

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

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

St. George Health & Wellness Magazine | November/December 2018 75

Twelve Days of Christmas Giving By Rebekah Pectol The holiday season is fast approaching, which means the spirit of giving will soon be here. If you believe that giving is better than receiving, join United Way Dixie in the Twelve Days of Christmas Giving this year. We’ve put a twist on this traditional Christmas song and suggest twelve ways your holiday gift can help families in need during this meaningful time of year. By giving a donation towards United Way Dixie’s Twelve Days of Christmas Giving campaign, you will help support fourteen local charities as we work together to provide valuable community programs right here in Washington County. Sing along as we show you just how meaningful your holiday gift can be!

On the first day of Christmas, United Way Dixie sent to me A way to give a holiday gift full of meaning. On the second day of Christmas, United Way Dixie sent to me Two children provided with early Intervention through Root for Kids activities As a way to give a holiday gift full of meaning. On the third day of Christmas, United Way Dixie sent to me Three homes repaired for families through Habitat for Humanity As a way to give a holiday gift full of meaning. On the fourth day of Christmas, United Way Dixie sent to me Four Big Brothers and Big Sisters for youth one-on-one peer mentoring As a way to give a holiday gift full of meaning. On the fifth day of Christmas, United Way Dixie sent to me Five warm meals and beds at the SwitchPoint Shelter and Community Soup Kitchen Charities As a way to give a holiday gift full of meaning. On the sixth day of Christmas, United Way Dixie sent to me Six rides to community activities through the TURN program services for people with disabilities As a way to give a holiday gift full of meaning. About the Author

Rebekah Pectol brings both experience and passion to her role as the Executive Director of United Way Dixie, a community based non-profit organization working devotedly to create change in the most critical areas of need in Washington County, Utah. While Pectol oversees United Way Dixie’s mission and the organizations main operations, her love of service to others shines through as she plays an importunate role in raising and allocating funding to other local nonprofit partner agencies providing vital human service programs to those in need in the St. George and surrounding communities.

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On the seventh day of Christmas, United Way Dixie sent to me Seven low-income families provided with Utah Legal Services and legal assistance locally As a way to give a holiday gift full of meaning. On the eighth day of Christmas, United Way of Dixie sent to me Eight medical visits at the Doctors Volunteer Clinic for uninsured families As a way to give a holiday gift full of meaning. On the ninth day of Christmas, United Way Dixie sent to me Nine children at the KidSpace After School Program tutored for literacy As a way to give a holiday gift full of meaning. On the tenth day of Christmas, United Way Dixie sent to me Ten matches made through the Senior Companion and Foster Grandparent Programs As a way to give a holiday gift full of meaning. On the eleventh day of Christmas, United Way Dixie sent to me Eleven therapy groups provided through The DOVE Center and ISAT for victims in recovery As a way to give a holiday gift full of meaning. On the twelfth day of Christmas, United Way Dixie sent to me 12 respite daycare nights with the Family Support Center for at-risk children facing instability As a way to give a holiday gift full of meaning.

Give online now at www.unitedwaydixie.org or make a contribution right from your mobile device by texting TWELVEDAYS to 41444.

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STEVENS-HENAGER COLLEGE By Andy Stephens, Executive Director Stevens-Henager College, St. George Campus I am pleased to announce that we have officially moved into our new campus! We have waited so long and overcome so many hurdles, but our dream has finally come to realization. We are so excited to offer our students a more updated and beautiful campus. Although we will forever miss our old home in the Sun River Business Plaza, we are thrilled to be in our new home. This new 15,000 square-foot campus provides an enhanced learning environment with updated classrooms. We have two

medical labs, a computer lab, a beautiful library/study area, and a large student lounge/ break room area. The campus is completely Wi-Fi enabled, and we are located in the Boulder Creek Crossing development.

For those of you who are familiar with southern Utah, you probably know a little bit

ANNOUNCING OUR

NEW CAMPUS about Stevens-Henager College and know that we moved into our new building. You might also know that our degree programs are accelerated and career-focused and that we provide employment assistance for all of our graduates. Additionally, our classes are small, allowing for more one-onone attention, and we offer flexible day or evening classes. Despite all of that, perhaps our most interesting and unique feature is our BlendEd teaching format that offers an ideal balance between in-class and online instruction.

BlendEd is designed to meet the needs of our students and their busy schedules. With BlendEd, students receive the handson learning they need in the classroom, but they also enjoy some of the flexibility and freedom that comes from online learning. To summarize, half of the in-class time in a BlendEd class is cut out and replaced with online learning. Stevens-Henager College is unique in other ways. For instance, all students receive

a laptop at the time of enrollment, which they keep at graduation. We also provide students with learning materials, scrubs, lab supplies, and tutoring at no charge. In addition, students meet one-on-one with a financial planner before they enroll to help them create a plan to pay for their entire degree program.

Another feature that makes our campus unique is our free GED tutoring service. Through our collegeâ&#x20AC;&#x2122;s Good Neighbor Initiative, we allow anyone interested in earning their GED to take advantage of our GED tutoring for free. We never charge for the service, and we also provide those tests for our students at no cost. I am proud to share that over the past 7 years, we have had just under 900 individuals finish our tutoring classes and earn their GED. As a private, non-profit college, our students come first. From our instructors to our admissions staff, we do everything we can to help each student graduate and find employment in a rewarding career. For anyone who would like to know more, stop by our new campus. We would love to share more information with you about our business and technology programs.

About the Author

Andy Stephens is the Executive Director of the Stevens-Henager College, St. George Campus. Andy was born and raised in Idaho and f irst came to St. George with his wife, Natalie, to attend Dixie State University. He eventually graduated from DSU with a BS in Business Administration and later earned his MBA from Independence University. Andy has worked for the St. George campus since it opened in August of 2011, following a two-year stint as a football coach at DSU. Andy, Natalie, and their three boys live in the Little Valley area, and they love living in St. George away from the cold.

Stevens-Henager College History Stevens-Henager College was founded as the Intermountain Business College in West Haven (Ogden), Utah, in September 1891 by Professor J. A. Smith. The collegeâ&#x20AC;&#x2122;s purpose was to teach commercial subjects and place graduates in business positions. The college was known over the following 68 years as Smithsonian Business College, Moench University of Business, and Ogden/West Haven Business College. In 1959, the name was changed to Stevens-Henager College

St. George Health & Wellness Magazine | November/December 2018 79

New Beginning By Max Graf

About the Author

Max is currently a freshman at Richf ield High School (RHS) in Richf ield, Utah. He enjoys running cross country, mountain biking, and swimming for RHS. He loves to snow ski and do anything at Lake Powell. He especially loves spending time with his family.

My first memory of feeling different was sitting in the car with my mom right after seeing Caden Jensen for brain integration. I asked her to give me words to spell, and I spelled them backwards and then forwards. I’d never been able to that before! As we were driving home, I couldn’t believe how bright and colorful the St. George hills looked or how fast the traffic was moving. I felt like someone had taken dirty glasses off of my eyes, allowing me to really see!

My name is Max Graf. Before I had brain integration, I felt like I was under water—like I couldn’t hear very well. My brain felt muddy and thick, and it was hard to think. I had a hard time understanding and comprehending things people asked me to do. It took me forever to figure anything out on my own unless it was drawing or legos. School was overwhelming, and my best efforts didn’t look good to anyone. I felt like I was capable of doing more, but I had no way of achieving it. Now, 2½ years after brain integration, my brain still moves smoothly and freely. I can allow my mind to drift, but I can pull it right back and continue to stay focused. It seems like everything is easier and more enjoyable, especially school. I’m a freshman this year, and I’ve really noticed that I know how to mentally push

myself in sports and in the classroom. This is new for me. I also understand the concept of time and feel my day goes so much smoother because I can manage my homework, my athletics, and my work. I never understood what it meant when I was told, “We’re leaving in ten minutes.” Now I know what ten minutes feels like. My entire family is so grateful for this! Before brain integration, music was almost painful. It was too loud and too fast. The morning after I saw Caden, I asked my mom to play a fast-beat song. She couldn’t turn it up loud enough! I sang the lyrics to the beat, which was a first for me. My dad continues to teach me how to sing parts at church, and I am able to hear the notes better. I feel so much more patient with people, especially with my sister. Because of this, I have more friends. I used to hang out with just one friend, but now I like groups and find myself listening to what people say. I usually hear things the first time, and I think this has helped with my friendships, family relationships, and school work.

Brainpower utilizes energy healing modalities to help people of all ages who have difficulties in areas such as focus, attention, learning, memory, coordination, balance, and much more. To schedule an appointment for brain integration, contact the St. George Center for Couples and Families. For additional information, contact Caden Jensen at 435-669-3774 or brainpower.cj@gmail.com.

ABOUT BRAINPOWER OF SOUTHERN UTAH

BULLYING: A DIFFERENT APPROACH By Sierra Erbe Erbe When I was in first grade, there was a girl in my class who simply wouldn’t follow any of the rules. She often talked out of turn, cut in line, and did other things to disrupt the class. My teacher not only punished her but also punished the rest of the class. My teacher would usually withhold time from lunch/recess or make us put our heads down and be quiet for a certain amount of time. This would happen every time a student became too disruptive, and a lot of the time, my class was late to recess because of this girl. Every time my teacher started taking time away or making us sit quietly, the whole class would get very mad at this one girl and start to bully her. This of course made things much worse becauses this girl got defensive and broke more rules in retaliation. It seemed to be an endless cycle. In my 6-year-old mind, I noticed this correlation and felt bad that she was always the one being criticized. I noticed that she did not have very many friends, so during recess, I decided I would go talk to her and try and be her friend. Throughout the school year, I played with her at recess, sat by her at lunch, and once, I lended her my jacket when it was cold outside. Due to these acts of kindness, her behaviour started to improve, and the other kids stopped bullying her.

have been bullied electronically and 19% have been bullied on school property. Additionally, 1 in 4 students nationwide say they have been bullied in some form at school.

Bullying is a very complex social problem and is therefore very difficult to completely eradicate. This being said, there are many things that have been done to prevent bullying, including raising awareness through open campaigns, organizing support groups, and providing additional school counselors. There is even a phone app geared toward bullying prevention.

Despite all that has been done to prevent bullying, people are still being bullied. However, there is one solution for every complex bullying situation: Simply be nice. By choosing to be nice to everyone, bullying can be eliminated. We should remember that everything we say or do has an impact on the people around us—whether it’s for good or bad. Instead of degrading someone for being different, try welcoming them. Be the one to stop your friends from gossiping or talking behind someone’s back. These small acts of kindness will go a long way. Personally, whenever I make the decision to treat someone with love and kindness—even when it is hard—I feel a lot better, and it creates a better situation overall. In first grade, I decided to be nice to a bullied girl in my class, and because of that action, people in my class stopped bullying her. If we choose to be nice, we will have the power to stop bullying.

Bullying is unwanted, repeated, aggressive behavior that involves a real or perceived power imbalance. Most people have either been bullied or know someone who has. Sadly, most bullying stories don’t end well. When a person is bullied, he/she can act or think irrationally, which leads to harmful behaviours. Bullying can cause a person to have eating disorders, anxiety, depression, and suicidal thoughts. In more extreme cases, bullying can cause a person to commit suicide or to physically harm others. According to the CDC, 18% of Utah teens

About the Author

My name is Sierra Erbe. I’m a Junior at Desert Hills High School/Success Academy. I play the violin in the school orchestra and I am on the track team. I’m a member of the Honor Society, Sign-Language Club and Art Club. In my free time I like to do Polynesian Dance, rock climb, snowboard and spend time with my friends. I’m trying to start an anti-bullying group at Success Academy.

St. George Health & Wellness Magazine | November/December 2018 81

By Jack W. Rolfe My wife, Lexie, and I recently celebrated our 40th wedding anniversary by taking an Alaskan cruise. For those of you now trying to guess our age, we got married at age 5. Ha-ha. Actually, we were both 19, so there you go! On our trip, we enjoyed numerous adventures. After catching a flight from Las Vegas, our journey began in Anchorage, Alaska. We boarded the Alaskan railroad and headed to Seward on a beautiful and peaceful 4½-hour ride, passing by the sea coast, through the rain forest, and alongside glaciers while spotting wildlife along the route. That portion alone could have been called a complete trip! At the small town of Seward, we boarded our cruise ship, which was the Celebrity Millennial. Because it was my first cruise, I did not realize how large the vessel would be! It was a floating hotel holding 2,100 passengers plus the crew. I was amazed that it could actually float! We set off, and while heading to the inner passage, fell in love with the grandeur of the Alaskan Coastline. The first day, we came up close and personal to the Hubbard Glacier. We passed by icebergs to get to the face of the glacier, which was 400 feet tall. This beautiful piece of nature was 6 miles wide at the base coming into the ocean. We witnessed a chunk the size of a building falling off. It’s hard to adequately describe what we were seeing! It was fun to explore the ports of call along the way. First, we landed in Skagway and took a hike through part of the temperate rainforest, which covers 17 million square miles. Breathtaking! Our second city was Juneau, the capital of Alaska. There, we rode the tram to the top of Mt. Roberts and visited an Alaskan husky summer camp. At the camp, we rode a dog sled and got to interact with our team of Alaskan huskies and their puppies. Next stop was the small village of Hoonah

at the Icy Strait Point. The only way to this village is by boat or plane, which is common in this wonderful state. While at Hoonah, we rode the world’s largest zipline, which started at the height of the empire state building and traveled for one mile over the rainforest to the sea coast at speeds of 60 mph. We stepped out of our comfort zone for this one, but it was great! The next city was Ketchikan where we rode a float plane over the Misty Fjords. We ended up in Vancouver, British Columbia, where we explored the Capilano Suspension Bridge Park and many other Canadian sites. From there, we flew back to Las Vegas and home to St. George. I forgot to mention that we saw the Northern Lights and lucked out with 70-degree weather in September! Wow! Once at home, we settled back into our busy lives of work, church, and community service. A couple of days after returning, someone asked me, “What was your highlight of the trip?” I thought for a brief moment and realized my highlight was the opportunity of spending all of my time—24/7— during this ten-day period with my lovely bride! We saw and experienced many grand things, but the best part was being with her! So, I ask, “What is your highlight?” As you go about life with its many responsibilities and things to do, please take the time to reflect upon what is truly important to you. In most cases, this will be the family members, friends, and associates you cherish and love. As you keep this in perspective, your life will be enriched! “Action expresses priorities.” – Mahatma Gandhi

WHAT IS YOUR

“The most important things in life aren’t things.” About the Author

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

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Anthony J. D’Angelo

St. George Health & Wellness Magazine | November/December 2018 83

Celebrity Concert Series

By Ginger Nelson I often think back on my first experiences with the performing arts. As a small, shy child, I remember the excitement and preparation that went into a night out: my mother teaching me how to comb my hair and dress appropriately for these special evenings; turning through a fancy program with my tiny hands; learning when to clap and when to hold still; and holding my breath when I saw my first real-life ballerina effortlessly sweep across the stage. I was hooked! These first moments of trepidation when I was a child have evolved into a revered passion for performance art that has become part of my core. I often find myself reliving that familiar excitement from varied points of view. Every performance has a myriad of differences: lights, sound, genre, and story. However, within every one of these experiences, there is that same familiarity and anticipation before the curtain parts—the last deep breath before lights up. It is universal and unmistakable. To me, it is magic. As the Arts Programming Coordinator for the Celebrity Concert Series, I have the uniquely privileged position to facilitate this experience for our audiences. For over 60 years, the Celebrity Concert Series has been a part of this community due to our devoted patrons. Last year, our stage welcomed world-class talent, including Ballet West, GENTRI, Riders In The Sky, The Doo Wop Project, Lexi Mae Walker, and the Glenn Miller Orchestra. These performances would not have been possible without our generous donors, sponsors, and season ticket holders. Our vision is to present performance art that will inspire and educate our audience and our community. Performance is powerful; moments created on stage can inspire. From a standing room only sea of strangers to a quiet café with mismatched lounge chairs, the connection between performer and patron is unique and valuable. Through the Celebrity Concert Series, I hope that you are able to experience this same connection. The 2018–2019 season continues to bring the variety and enthusiasm to the community for which the Celebrity Concert Series has become known. Our November performances provide an impressive range, from the international musical talent of the ATOS Trio with their beautiful melodies of classical perfection to a chart topping tour of rock and roll featuring the anthems and stories of The HIT MEN. I encourage you to reflect on connections you have felt within our auditorium and invite you to join us to experience your own special moments. Passion for performance art is a gift that should be shared by all, so bring a friend, get dressed up, and join us for an evening out at the Celebrity Concert Series. As always, enjoy the show!

DSU Box Office - Cox Performing Arts Center | 225 S. University Ave. St George, UT 84770 | 435-652-7800 | www.dsutix.com 84 www.saintgeorgewellness.com

Dr. Daniel Adams – Dr. Cody Christensen – Dr. Brett Christian – Dr. Jeremy Hopkin

St. George Health & Wellness Magazine | November/December 2018 85

Laser Therapy for Your Pet By Dr. Jace King, DVM You want your pet to have the best quality of life possible, so when your pet is uncomfortable or in pain for whatever reason, alleviating his distress moves to the top of your agenda. In many cases, laser therapy can help. This increasingly popular treatment option goes by many names: red light therapy, photobiomodulation therapy (PBMT), and low-level laser therapy (LLLT). Class IV deep tissue laser therapy uses a beam of laser light to deeply penetrate tissue without damaging it. It induces a biological response in the cells to reduce pain and inflammation and increase healing speed. Although laser therapy has been available for 40 years, evidence to support its use for alleviating pain and accelerating healing has only recently emerged. Therapeutic laser is used to treat a myriad of conditions, including wounds, tooth extractions, post-surgical healing, strains and sprains, lick granulomas, arthritis, and inflammation. Many other health issues have also responded positively to laser therapy. Treatment protocols are unique to each patient and condition. Therefore, treatments will vary in time, complexity, and cost. There are very few limitations placed on the use of laser therapy, but they include cancer and pregnancy. Laser therapy is used for multi-modal pain management and should be considered for multiple conditions. This cutting-edge technology has helped a lot of our companions regain health quicker and with less pain following an injury or procedure. Next time your pet has a medical condition, make sure to ask if laser therapy would About the Author be beneficial. Dr. Jace King was born and raised in South Central Utah in the small town of Monroe. He grew up on and spent most of his time working at the family livestock auction and cattle ranch. His interest and desire for veterinary medicine started at a young age while working with and tending to all the different animals. Following high school, he attended Southern Utah University majoring in Biology with a Zoology emphasis. He was then accepted into the Veterinary Medicine Program at Colorado State University where he graduated in May 2006. Upon graduation, he moved to the St. George area to begin his career as a Veterinarian with his wife, Shelly and their five children.

86 www.saintgeorgewellness.com

St. George Health & Wellness Magazine | November/December 2018 87

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Establishing Rituals Staying Connected in Marriage Dr Chad Olson, LMFT, MS John and Julie Gottman are some of the nation’s top marital researchers and have provided valuable information for couples wanting to know what predicts happiness in marriage. Last year, I was able to attend a conference that they were presenting at and they shared an interesting statistic. They reported that most couples who participate in marriage counseling experience an increase in their marital satisfaction. This makes sense because couples are highly motivated as they sacrifice time and money to improve their relationship. It’s also helpful to know that the counselor will hold them accountable by following up with the invitations given in session. The next statistic the Gottmans reported was what percentage of couples maintained an increase in marital satisfaction when asked a year after they had finished couple counseling. Any guesses? The answer is 70%! This finding sparked an interest from the Gottmans to find out what the 70% of couples were doing that the 30% weren’t doing that allowed them to enjoy the increase in their marital s a t i s f ac t i on they experienced during About the Author Chad Olson is a therapy. During the licensed marriage conference, John and and family therapist Julie Gottman reported in the state of Utah. that the commonality He obtained his bachelor’s degree in among the 70% is Marriage, Family that they had created and Human rituals of connection Development. He with each other which graduated f rom helped them feel close Brigham Young University as the valedictorian of his class. He continued to each other. his education at BYU by earning a Masters in Marriage and Family Therapy. After graduation, he worked for LDS Family Services in Provo. He moved to St. George in 2008 and worked at a private outpatient clinic. He has co-authored numerous journal articles on various subjects (e.g., boundary ambiguity, prevalence and acceptance rates of pornography use, and marriage readiness). Chad is the clinical director and a therapist for the Center for Couples and Families.

So, what exactly is a ritual and what makes a behavior a ritual instead of just a routine? A ritual is defined as “any practice or pattern of behavior

regularly performed in a set manner” which implies intent. A routine is something that is done in a “habitual, unimaginative, or rote” manner. The similarity between the two is that they are both repeated, but rituals are intentional and create connection, whereas routines are something that just happens on a regular basis (e.g., brushing teeth). For some, meal time is just a routine, but for others, meal time becomes a ritual because its intentionally designed to create closeness by having meaningful conversation and opportunities to connect. Some rituals take place on a daily basis (e.g., giving each other a hug and a kiss before leaving for work, having a conversation before going to bed, etc.), on a weekly basis (e.g., date night, church attendance), or on an annual basis (e.g., anniversary trips, holiday celebrations). Sometimes, couples and families just grow into rituals, but it is best to be intentional about rituals and communicate about what each spouse will do in preparation for the ritual and during the ritual. The months of November and December provide amazing opportunities to intentionally participate in rituals of connection. The holidays are known for traditions and in this way, rituals and traditions are similar if they are done intentionally and with the intent to create connection. I often tell couples that happiness in marriage is not random – it is an outcome that results as couples engage in specific, empirically supported behaviors that lead to happiness. And the research is clear in this area – couples who consistently engage in rituals of connection will feel happier in their marriage. Take some time today to visit with your spouse about rituals and make some specific plans about what rituals you want to engage in as a couple. I have seen the happiness that comes to my own marriage when my wife and I intentionally engage in rituals of connection and I have had many couples over the years report back that as they participated in rituals that they feel closer as a couple. May the holidays provide opportunities for you to connect more deeply with those that mean the most in your life.

More information can be obtained by visiting: www.gottman.com/ blog/create-shared-meaning-examining-rituals/

St. George Health & Wellness Magazine | November/December 2018 89

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