St. George Health & Wellness Magazine November/December 2021

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

Now

is the Time to See Page 14

Give

INSIDE: Jubilee of Trees to Bring Comfort and Joy to Children and Families at St. George Regional Hospital / 22 Tips for Healthy Thriving Over the Holidays / 30 Does Your Family Bring Out the Scrooge in You? / 50

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sghw | TWA EB LL EL NO EF SCSO N T E N T S The Perfect Family, the Perfect Tree.............. 46 Design the Ultimate Glass Shower for Your Bathroom................................................ 52 It’s a Wonderful Life .............................................. 60 Dixie State University Students Experience Life-Changing Education in Ireland......... 70 You’re Capable of More than You Think.... 81

Health and Fitness

NOVEMBER/DECEMBER 2021

Fueling Your Mountain Bike Ride............... 25 The 9-1-1 on Heart Failure.......................... 27 In-Home Blood Work Simplified................ 28

On The Cover: Happy Thanksgiving and Merry Christmas from St. George Health & Wellness Magazine.

Jubilee of Trees to Bring Comfort and Joy to Children and Families at St. George Regional Hospital.................................................. 22 The Family’s Role in the Senior Living Decision...................................... 24 Memories from the Past........................................ 34

Now is the Time to Give........................... 14

Nutrition

Community and Culture

Letter from the Editor................................................ 7 Mayoral Message........................................................... 8 Trailblazer Nation: Letter from the President................................. 10 Dixie Technical College: Letter from the President..................................12 Now is the Time to Give...................................... 14 Outside the Box(es).................................................. 18

Featured Story

Tips for Healthy Thriving Over the Holidays..................................................... 30 Does Sitting Negate the Benefits of a Workout?.................................................. 32 Vista Healthcare Offers an Exciting New View on Medical Care in Southern Utah........................................... 36 A Year of Caring................................................ 39 Three Phases to Eliminate Your Pain........ 41 Better than Watching a Sunrise...................... 48 Stay in Your Space............................................. 54 Ketamine: What Is All the Fuss About?..... 56

Be a Hero. Save a Life.

Learn Hands-Only CPR............................ 73 Doctor’s Advice on Reducing Your Risk of Stroke: Good Sleep................................... 74

Healthy Holidays............................................... 42 Seven Tips to Avoid the Holiday Health Hangover............................................ 68 Cinnamon Pecan Roasted Butternut Squash Recipe................................................. 75 Dining Guide...................................................... 76 Magleby’s: Local, Fresh, Homemade at Its Best............................................................ 77

Mind and Body

How to Buy Happiness......................... 37 The Holiday Blues: Your Path to a Brighter Holiday........................... 44 Does Your Family Bring Out the Scrooge in You?............................ 50 Ketamine for PTSD.............................. 59 Suicide Prevention................................. 63 Six Tips to Take the Edge Off Holiday Stress.............................. 66 Peace of Mind and Less Stress............... 78

The opinions, beliefs, and viewpoints expressed by the various authors and forum participants in this magazine do not necessarily reflect the opinions, beliefs, and viewpoints of St. George Health & Wellness Magazine, its owners, or its staff.

The way way we we talk talk about about sexual sexual violence violence matters. used to to foster foster a a culture culture of of The matters. Our Our words words can can be be used safety, respect, and before it happens.

Oror to to show support for safety, and equality equality that thatstops stopssexual sexualviolence violence before it happens show support survivors, shutdown and practive to practice healthy for survivors, shutdownharmful harmfulmisconceptions, misconceptions, promote promote consent, and healthy communication with with children.

Our voices matter now now moremore thanthan ever.ever.

How How will you voice to communication children.

Our voices matter will use you your use yours help sexual assault, assault,harassment, harassment,and andrape? rape?

DOVE Center is our local resource for those help end sexual DOVE Center is our local resource for those who who experienced domestic abuse and sexual assault. can Please help. Please havehave experienced domestic abuse and sexual assault.

DOVEDOVE can help. reach reach out. out.

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s ghw | MWEEELTLONUERS SS T A F F

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

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

Brigit Atkin Author, Mind and Body

Erin Del Toro Author, Mind and Body

Matt Eschler, PhD, LMFT Author, Relationships and Family

Tiffany Gust, MS, CISSN Author, Health and Fitness

Lyman Hafen Author, Community and Culture

Marianne Hamilton Author, Health and Fitness

Bentley Murdock Author, Nutrition

Chad Olson, MS, LMFT Author, Relationships and Family

Mark Wade Author, Outdoor Adventure

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

The publisher is not responsible for the accuracy of the articles in St. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2021.

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sghw | FWR EO LML TNHEES ESD I T O R

The year was 2007, and my wife, Gen, and I had been a blended family for only five months. With six children under the age of twelve, this was new for all of us. Although we didn’t have a clue about how this blended family thing worked yet, we were determined to make our first Christmas together a great one.

After some long discussions, Gen and I decided that we were going to get each child a new bicycle for Christmas. Here in southern Utah, we can bicycle pretty much all year round, so it would make for some great family time and get the kids outside, away from video games and television.

We ordered the bikes online from Walmart. Our thinking was that we could wait until the last minute on Christmas Eve to pick up the bicycles, making it the perfect plan to keep the gifts a surprise. After all, it was not easy to hide six bicycles from six very inquisitive children.

We did not realize that Walmart closed early on Christmas Eve. We arrived just minutes after they had locked the doors. Panicked and on the verge of tears, we banged on the door, trying to get an employee—any employee— to make eye contact with us. Finally, a manager heard our cries and came to see what these two hysterical, crazy people were doing.

We pleaded through the glass that our entire reputation as new stepparents and the fate of our blended family was on the line. We had paid for the bikes; we just needed to pick them up. I think by this time, Gen was actually in tears, which probably persuaded the manager to let us in to pick up our bikes. Christmas was saved!

To this day, I am grateful for the man who came to our rescue. I imagine he had dealt with frenzied, last-minute Christmas shoppers all day, and no doubt, he was anxious to get home to his own family and Christmas plans. There had to have been some divine intervention for him to come to the door to speak with two emotionally distraught individuals who were banging on the glass, wanting to do who-knows-what if he let them in. Because of his courage (or inquisitive nature), he helped a newly blended family not only have a great Christmas but also have years of familyfilled biking adventures.

I have tried to follow the example of this kind manager—who made a difference in our lives—by paying attention to others around me who might need a random act of kindness, especially during this time of year. May the articles in this edition inspire you to be better, motivate you to help others, and influence you to bless the lives of those you come in contact with.

Much gratitude and appreciation, Brendan Brendan Dalley Dalley Editor Editor

St. George Health & Wellness Magazine | November/December 2021 7

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

November is one of my favorite months. Usually, the weather has cooled off, and two special holidays are celebrated: Veteran’s Day and Thanksgiving. While we always encourage people to attend the Veteran’s Day Parade in Washington City, we have an event this year the day before Veteran’s Day that will be among the most poignant in the history of St. George.

On November 10 at noon, months of hard work and fundraising will culminate in the dedication of a Gold Star Families Memorial Monument in Historic Town Square. It is my great honor to help raise money for this wonderful undertaking, and I invite everyone to attend the dedication.

The “Gold Star” designation goes to families who have lost a loved one due to their military service. Many died in combat. Some were lost to an accident in training. And there are those who, sadly, end up taking their own lives because of post-traumatic stress.

David Cordero, our Communications and Marketing Director, wrote about Lester Keate in the fall edition of Inside St. George. Keate was a Marine who was killed in France toward the end of World War I more than one hundred years ago. The Keate family endured months of uncertainty before the fateful news arrived. They had to have been proud of his service as well as devastated by the outcome.

Keate’s legacy endures as the namesake for American Legion Post 90. We hope that the memories of loved ones whose lives were lost due to their military service can live on in the hearts of those who visit this new memorial.

Appreciation for our veterans’ sacrifices ties in nicely with what should be the focus of Thanksgiving: showing gratitude. Sure, the fourth Thursday of every November is a great chance to convene with family members to enjoy turkey and football (wall to wall football, let me tell you). Yet gratitude should be at the top of our minds.

Studies show that having a gratitude mindset benefits our overall well-being. There are many ways to do this.

You might keep a gratitude journal, remember to thank those who help you, or show your appreciation toward military veterans. No matter how you convey gratitude, remember that research shows you are better off if you do.

Begin with gratitude—today—because there is so much to be grateful for.

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approach season ofthat gratitude, it’s the time I As amwethrilled to the announce as part of aperfect landmark for reflection and for thanking all the people and partnerships partnership, Dixie State University and the Greater Zion that support Dixie State University throughout the year. The active Convention & Tourism Office have enteredfor into strategic learning experiences that prepare our students theacareers of marketing will result in Greater receiving their dreamsagreement wouldn’t bethat possible without a cultureZion of community more than $2 in annual exposure and collaboration, andmillion Dixie State wouldn’tmarketing be the thriving institution it isTrailblazer today without this support.

Stadium being renamed Greater Zion Stadium.

DSU City Alliance is a great example of this collaborative culture, offering $10 assistance to agreement our community as well as revenue learning The 20-year, million maximizes opportunities to our students.

This mutually beneficial initiative generated by visitors—not Washington County taxpayers—to helps create an economically strong and socially future by create a superior experience for both visitorsvibrant and residents. connecting campus resources with community needs. Our students, The partnership is truly a win-win-win situation for everyone; it faculty, and staff work with a partner city to learn what initiatives promotes area the nationally, builds the community, fuels would best the improve lives of its residents and then getand to work economic growth bytobringing more people to our gorgeous implementing projects meet these needs. corner of the world.

Through the City Alliance program, the University partners with a new city in Washington County or Kane County every year for part of this effort, the In Tourism establish a visitor aAsthree-year commitment. the firstOffice year, will we focus on planning center at theis stadium and information kiosks at and other key projects.

This followed by a year of implementation then a year of assessment and feedback.

We currently are in year two of locations on campus to showcase visitor activities to all those our partnership with St.onGeorge City. State campus. Additionally, who attend events the Dixie One City Alliance project involves students workingstudents on an Dixie State will better be able to tell prospective active transportation initiative that will not only improve student what an amazing backyard full of abundant recreational transportation but will also evaluate opportunities to make streets opportunities they will have when they Another attend DSU. available for other modes of transportation. initiative gives

students the opportunity to use drones to monitor water usage The timing of this partnership couldn’t be more perfect, on the city’s golf courses and identify ways to keep the grass as itwhile will assist Dixiewater.

State ourmanagement transition toprojects, NCAA alive conserving Forduring other city Divisionare I status through opportunities expand students collecting data on cost of livingto and housingathletic needs facilities. The university plans on adding state-of-the-art press boxes and comfortable event space to the existing westside grandstands, which will help attract more athletic, and community events. As a member of the 10 entertainment, www.saintgeorgewellness.com www.sghealthandwellnessmagazine.com

in order toAthletic learn how attainable Western Conference housing options can be offered starting this July, Dixie State within St. George City. Students will also takelearning, on competitors based are researching, and everywhere Washington, collecting datafrom on efforts related to California, Arizona, city andgrowth, New economic development, and public safety.

Mexico to Illinois, Missouri, and In lineThis withwill ourgive career preparation Texas.

Greater Zion focus, the City Alliance is also adding access to audiences it would additional city internships so DSU otherwisecan leave unreached. students help fill personnel

needs. For example, marketing and Plus, partnering withareGreater communication students helping Zion social is a media, naturalevent fit for Dixie with planning, Stategraphic University.

Tourism and design The for city signs.

One student even gained global Office’s vision to “Inspire Greater. exposure

by Greater. creating Live the wayfinding Experience Greater.”

Richard “Biff” Williams signage for the Ironman World aligns perfectly with Dixie State’s “active learning. active President of life.”

Championship that was held in St. George in September. approach education.

Bothwith philosophies take advantage of the Dixie State University Studentsto also are assisting a downtown revitalization project beautiful, world-renowned destination we liveNation in by encouraging to help foster community spirit in Trailblazer and build a college town atmosphere.Through this effort, they helping students, visitors, and residents alike to learn byare exploring. create events and spaces that will entice students to shop, eat, and Here at the University, we recognize that valuable learning spend time in St. George’s downtown district. experiences take place inside and outside of the classroom. By Continuing to work together to leverage our unique strengths taking advantage experiences in and Greater Zion,Utah we and resources for theofbenefit of bothavailable the campus southern all can grow isacademically, actively, and every holistically. communities an awesome way to make day a great day to be a Trailblazer.

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

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St. George Health & Wellness Magazine | May/June 2021 11

Years ago, I watched a neighbor joyfully decking his yard for a splendid holiday light display.

After hours of draping and stringing, it was time for the big reveal. Within a short time, it was evident that his home’s wiring lacked the capacity to accommodate his ambitious plans as string after string of lights shorted out or became partially lit. It made for an interesting but disappointing display and lots of frustration. I’m grateful for well-trained, skilled electricians who plan ahead and build capacity into the electrical scheme, not only when it’s time to string my own Christmas lights but every single day of the year.

I give thanks for all of our skilled technicians: the plumbers, HVAC techs, auto and diesel techs, collision repair techs, welders, machinists, and professional drivers. They make life easier for all of us while making a great living for themselves and their families.

Can we ever express enough gratitude for our healthcare providers—all of the specialized physicians and those who support them in providing excellent care through life’s storms? I give thanks for the outstanding certified nurse assistants (CNAs), mighty heroes who do some of the most difficult work in the medical realm and do it with grace and compassion. I’m thankful for the practical nurses, medical assistants, pharmacy technicians, and phlebotomists.

We always hope and pray that we won’t need to be rescued, but should the need arise, let’s be thankful for the emergency personnel who possess the knowledge and skill to manage any emergency and save lives.

In a world where computer technologies touch everything we do every single day in one way or another, I’m grateful for those who master these devices. From those who design products, homes, commercial buildings, and roads to those who network, wire smart homes, and keep things secure to those who design crazy, cool sites and apps, I never take them for granted. I hope you don’t either.

And how about the talented, skilled people who make dining out a pleasure and who prepare food so delicious that it tickles the senses and makes you savor it with closed eyes?

During this most wonderful time of the year, join me in giving thanks for the people who keep our community going. What would we do without those who work with their minds and their hands? I’m especially blessed to work with the fine men and women preparing to work in these fields. They are hardworking and dedicated—the finest of the fine. As you go through each day during November and December, I challenge you to be more aware of and pay closer attention to the people who make your life better in any way. Offer them a heart-felt expression of gratitude.

Happiest of holidays!

12 www.sghealthandwellnessmagazine.com

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Now

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It was 9:00 a.m. on Black Friday, and I had been wildly pursuing a long list of doorbusters for four hours. As I drove from one big-box store to another, I noticed a woman standing beside a car with an obviously flat tire. It was clear that she needed some assistance. I had the pressing thought, “You need to help.” Instead, I came up with a string of excuses that seemed good at the time but later left me feeling selfish and hollow: “If I stop to help, all of the deals will be gone. She has a family she can call to help her. Besides, it is too dangerous to stop for strangers, and I’m sure that somebody she knows will drive by.”

As the day progressed, I could not stop thinking about the stranded woman, and I wondered what had become of her. How could I have passed up the opportunity to lend a helping hand, especially when just the day before,Thanksgiving had ushered in the season of generosity and selfless giving?

Fortunately, that one moment did not define who I was. But the painful lesson I learned motivated me to be more attentive to and mindful of the needs of the people who pass through my life each day: the saleswoman ringing up my purchases; the waitress taking my order; the man pushing a cart full of children and groceries next to mine at the grocery store. As I have tried to do my part by being pleasant and helpful to the people I come in contact with, I have become more aware—and more appreciative—of the people in our southern Utah community who sacrifice their days and nights feeding the hungry, sheltering

Root 4 Kids

the homeless, training the unemployed, and protecting the weak.

Several weeks ago, I attended the Community Volunteer Fair, an event jointly sponsored by Dixie State University Community Engagement Learning and JustServe. I visited with over a dozen nonprofit About the Author organizations, learned their most pressing needs, and discovered Diane Del Toro is the Director ways that I could help. It was an eye-opening and humbling of Operations for St. George experience: eye-opening to know that I was just scratching the Health & Wellness Magazine surface in understanding the wide range of needs in our community and Southern Utah Business Magazine. She graduated and humbling to know that there were so many people who feel so from Dixie State University deeply about supporting those who need help. with a degree in English Ten of these organizations, listed below, could use your help literature and is a freelance writer and copy editor and this holiday season, and you can find many more by going to a piano instructor. Diane justserve.org. Perhaps as you take part in the customs that make enjoys hiking, backpacking, this time of year special, you will adopt a new tradition: helping and quilting and loves every one of these organizations reach more of those who need their second she spends with her six children and twenty-one help by donating your goods, services, time, or money. grandchildren.

So put on some Christmas music, sip from a mug of hot cocoa, and take ten minutes to carefully read through the following list to decide on one thing (or many things) that you can do to strengthen our community by giving back.

Root for Kids is a nonprofit organization that provides services for children and families in need of extra support. Since 1993, Root for Kids has served over 16,000 families through Early Head Start, Early Intervention, and Parents as Teachers home visiting programs in Washington County, Utah, and the Arizona Strip. All services are based on eligibility and are provided at no cost to the families.

Organization Point of Contact: 2044 S. Mesa Palms Dr. Most pressing needs: St. George, UT 84770 everything for children 435-673-5353 including school supplies, www.rootforkids.org diapers, wipes 14 www.sghealthandwellnessmagazine.com

Give

By Diane Del Toro, Director of Operations, St. George Health & Wellness Magazine

Socks For Souls

Socks for Souls is a nonprofit community organization that collects and distributes socks and underwear to homeless shelters, women’s and children’s abuse centers, doctor’s free clinics, refugee centers, and individuals in need throughout Utah. Socks are the number one requested and least donated clothing item for those in need.

Organization Point of Contact: Kelly Kendall 435-669-3377 kelly.healthandwellness@gmail.com Most pressing needs: socks, underwear

Tans Treats

Tan’s Treats is a nonprofit organization dedicated to fighting childhood hunger in the southern Utah area. Each year thousands of children in the United States get out of school for the weekend and return home to a less than adequate supply of food. Their needs during the week are being met with school breakfast and lunch but they go hungry over the weekend. Tan’s Treats coordinates with the schools in the area to get these children weekend and holiday meals.

Organization Point of Contact: 435-627-3163 tanstreats@gmail.com www.tanstreats.com Most pressing needs: canned dinners high in protein (chicken noodle soup, Vienna sausage, etc.), breakfast bars (Nutrigrain bars, Poptarts, etc.)

Utah Food Bank

The objective of Utah Food Bank is to fight hunger statewide. It works tirelessly with community partners and volunteers to continue fulfilling this mission. In addition to being one of only a handful of food banks that distributes food free of charge to partner agencies, it also offers several direct service programs to help the most vulnerable populations in our state—children and seniors. By combining these direct service programs with its emergency food assistance services, Utah Food Bank impacts the lives of Utahns who live in a world of food insecurity.

Organization Point of Contact: Southern Distribution Center 4416 S. River Road St. George, UT 84790 435-656-9122 www.utahfoodbank.org Most pressing needs: canned goods, non-perishable food items

DOVE Center

The DOVE Center is a nonprofit organization committed to cultivating an informed community free from domestic abuse and sexual violence. It works to empower those impacted by domestic abuse and sexual violence by providing safe shelter and trauma-informed services to facilitate safety, healing, and assault recovery. Additionally, it relentlessly pursues community education to increase bystander awareness and shift culture norms.

Organization Point of Contact: Outreach Business Office 1240 E. 100 S. Suite 221 St. George, UT 84790 435-628-1204 www.dovecenter.org www.utahfoodbank.org Most pressing needs: bus passes, restaurant gift cards

Big Brothers Big Sisters of Utah Switchpoint

Switchpoint provides support and service to the homeless. Its mission is to empower families and individuals in need by addressing the underlying causes of their poverty and providing each client with a personalized, comprehensive plan that supports them on their journey to self-sufficiency. It believes each individual has worth and value and that change occurs when people are treated with respect and dignity and empowered with skills and resources to better their circumstances.

Organization Point of Contact: 948 N. 1300 W. Most pressing needs: gift cards St George, UT 84770 (Walmart, Target, gas cards), 435-628-9310 50-gallon trash bags, canned info@switchpointcrc.org goods, other essentials. www.switchpointcrc.org

Big Brothers Big Sisters of Utah provides youth who are facing opportunity gaps with mentoring relationships. For more than forty years, Big Brothers Big Sisters of Utah has matched Bigs (volunteer mentors) with Littles (kids in the program) to ignite the potential of Utah kids and promote a positive outcome for everyone.

Organization Point of Contact: Southern Utah Office 530 E. Tabernacle Street St. George, UT 84770 435-986-9776 stephanie.lundgreen@bbbsu.org www.bbbsu.org Most pressing needs: holiday craft supplies, birthday bags (gift bag, cake mix, frosting, candles, banner, $5 gift card) St. George Health & Wellness Magazine | November/December 2021 15

St. George Dinosaur Discovery Site

The DinosaurAH!torium Foundation, in partnership with the City of St. George, manages and operates the museum and gift shop at the St. George Dinosaur Discovery Site. Additionally, the foundation raises money through granting agencies and private donors for various exhibits and projects. Its mission is to research, preserve, interpret, and exhibit the fossil resources of the area and the story of this specific site for the benefit, education, and enjoyment of the southern Utah community and the entire world.

Organization Point of Contact: 2180 E. Riverside Dr. St. George, UT 84790 435-574-3466 info@utahdinosaurs.org www.utahdinosaurs.org Most pressing needs: dinosaur toys, dinosaur activities (such as coloring books or puzzles), dental tools

Neighborhood Connection

Neighborhood Connection is a nonprofit organization dedicated to fighting childhood hunger. It provides supplemental weekend food for school children who qualify for school breakfast and lunch programs.

Organization Point of Contact: PO Box 140 Santa Clara, UT 84765 435-313-4725 djackbean@hotmail.com www.neighborhoodconnection.net Most pressing needs: individual microwavable meals, pudding cups, juice boxes or pouches, instant oatmeal packets, granola bars, fruit snacks 16 www.sghealthandwellnessmagazine.com

Utah Court Appointed Special Advocates

Utah Court Appointed Special Advocates (CASA) is a leader in child advocacy, providing the highest level of representation to children and their best interest. Its mission is to preserve and strengthen families whenever possible, and when it is not, to achieve permanency for children in a timely manner. It works collaboratively to meet children’s needs for safety, stability, nurturance, and love and strives to represent children with proficiency and diligence.

Organization Point of Contact: District 5 (St. George and Cedar City) Kat Hehnke (CASA Coordinator) 206 W. Tabernacle Street, Suite 175 St. George, UT 84770 435-773-0360 ktrinalynh@utcourts.gov www.utahcasa.org Most pressing needs: gift cards that older youth can use for clothes, gas, or personal items; children’s books

St. George Health & Wellness Magazine | July/August 2021 17

e d si t u O

THE BOX(ES)

City of St. George Partners with Art Around the Corner for Utility Box Transformations

It was almost an unconscious act.

On a crisp November morning in 2020, Pancho Peskador had just applied the finishing touches to the towering mural that now adorns the St. George Art Museum. While packing up his supplies, he spied another possible “canvas”—the faded green utility box adjacent to the brand new public artwork.

Peskador realized he had some time (and spray paint) to spare before his ride arrived. He put in a call to his contact at the Art Around the Corner Foundation (AACF)—which had collaborated with the City of St. George and the DOCUTAH International Documentary Film Festival in bringing Peskador and his three urban artist colleagues to town to create the mural—and asked if he might do some additional painting on the box.

More calls ensued, and in no time, Peskador received his answer: “Go for it!” Less than an hour later, a colorful rendering of Dixie State University’s mascot, Brooks the Bison, framed against a starry sky, stood guard next to the mural.

18 www.sghealthandwellnessmagazine.com

The event would leave a significant mark on the St. George arts landscape in more ways than one.

Fast forward to 2021: When the Art Museum presents its annual Light the Night celebration on December 3, the community will have the chance to see the work of a talented group of Utah artists who have similarly transformed five utility boxes in the city’s Arts District.

St. George Arts and Events Director Michelle Graves said the new public art project was inspired by Peskador’s spontaneous decision to keep painting last year. “When Pancho opted to spray that box at the last minute, it made such a difference to not have that ugly box next to that beautiful mural,” Graves confirmed. “At the time, we had no idea that this type of artwork had become a big trend; we were just amazed that something so simple could really beautify the area.”

It turns out that utility box artwork is definitely a “thing,” as Graves and Community Arts Manager Emily Reed have discovered

in the past few months. For example, since 2012, the City of Coeur d’Alene, Idaho, has commissioned more than sixty original works of art on boxes scattered around the town; its Arts Commission devotes an entire website to photos of the creations. Graves and Reed have seen similar projects in several other states as well.

Said Reed, “We always talk about doing more murals and beautifying the downtown area. It’s an easy move from that to doing the utility boxes.”

To transform the first group of boxes, Reed successfully applied for a Thrive125 grant from the Utah Department of Cultural & Community Engagement. This initiative offers funding to various organizations and individuals who are celebrating Utah’s 125 years of statehood through works of art, literature, events, and other programs this year. The $7,500 grant covers commissions for artists creating original works of art on five utility boxes in the Arts District. Reed’s Request for Proposal (RFP) went out to artists who are current or former residents of southern Utah’s five-county area and stipulated that all submissions must reflect aspects of the state’s history.

“We received dozens of proposals; they were all fantastic!”

Graves said. “We didn’t want to have to choose one over another, so we plan to keep the rest of these in the queue for when we do the next group of boxes. We’ve identified at least a dozen or so possible sites just in downtown.”

Graves and Reed are both enthusiastic about the diverse group of artists who are currently working on the project, including game designer Vlad Mel, who hails from Moldova; San Juan, Puerto Rico native, artist, and lawyer Rosa Cruz; Ivins resident Jennifer Burch,

who lost most of her eyesight to a stroke at the age of 37; husbandand-wife musicians and educators Tabitha and Jay Nygaard, who reside in St. George; and Sierra Lewis, the youngest artist to be selected in the first round.

Each artist will create a digital version of their design that will be output onto heavy-duty plastic sheeting; the sheets will then be affixed to each utility box. “Wrapping the boxes will create more opportunities to include more kinds of art, such as photography,” Reed explained.

“Plus, the wraps hold up to the weather much better, and they allow for much easier replacements, which the City Council requested that we do every three to five years.”

Added Graves, “Council has a real focus on enhancing the downtown area, and they recognize that art is a top priority in that. We’re really grateful for their support and for all of the city departments who’ve been working with us to make this project happen. We’re especially indebted to Art Around the Corner, who have agreed to take this on as a subset of what they do; they’re really integral to bringing art to downtown.”

Like the rest of the artists, the Nygaards say that being a part of the inaugural utility box makeovers is a profound honor. “Tabitha and I are thrilled to be part of this public project that commemorates our area’s rich history,” Jay said. “Being selected is exciting because we feel like we’re making a small difference in the community in a special way: through art!”

More information about the utility box project can be found at https:// www.sgcity.org/arts/thrive125. If you’re interested in sponsoring one of the boxes, please contact Emily Reed at Emily.reed@sgcity.org.

About the Author Marianne L. Hamilton is a veteran journalist and marketing writer whose work appears in regional and national publications. When not race walking, hiking, or teaching water aerobics, she is Board Chair of Art Around the Corner and the Special Events Manager for DOCUTAH. She and her husband, Doug, are also co-administrators of the St. George Wine Club and race directors for the Huntsman World Senior Games and National Senior Games.

Marianne was crowned Ms. Senior Italy Universe 2019– 2020 and the Senior Pageants Group’s 2020–2021 Senior Games Ambassador. She is a proud breast cancer survivor.

St. George Health & Wellness Magazine | November/December 2021 19

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*Some restrictions may apply. Maximum discount of $100. Toy Donation Discount expires 12/11/21. Toy must be a new unwrapped toy valued at $10 or more. Toys will be donated to Toys for Tots. Food Donation valued at $10 or more. Offer expires 12/31/21. See sales rep for details.

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20 www.sghealthandwellnessmagazine.com

HEY!

50+ERS!

LIVE YOUR BEST LIFE IN ST. GEORGE with DSU’s Institute for Continued Learning (ICL) and Live!

Thrive, keep learning, and stay healthy.

Join DSU’s Institute for Continued Learning (ICL) and become part of the robust 50+ St. George community who believe in staying active.

TO LEARN MORE ABOUT ICL’S WINTER/SPRING SEMESTER CLASSES AND LIVE!’S NEXT CHALLENGE GO TO LIVELONG.DIXIE.EDU ICL.DIXIE.EDU OUR PARTNERS:

Challenge Yourself!

Participate in ICL’s health and wellness initiative, Live!. Compete with other seniors in its 6-week health and wellness Challenges throughout the year.

Challenge your brain.

Challenge your body.

Prove to yourself that stretching your mind maintains mental acuity.

Watch your physical abilities grow as you gain strength and flexibility.

Sign up for ICL classes in • The Humanities • Science • History • Health and wellness

Keep physically active through • Hikes • Field trips • Sports

Challenge your social/ emotional well-being.

Stay happy.

Check in with yourself by • Keeping a gratitude journal • Connecting with your community • Volunteering • Personal growth classes

St. George Health & Wellness Magazine | November/December 2021 21

Jubilee of Trees to Bring Comfort and Joy to Children and Families at St. George Regional Hospital Annual Holiday Event Slated to Run November 18 through November 20

By Intermountain Foundation

The Jubilee of Trees, which has helped ring in the holidays in southern Utah for nearly four decades, will dedicate this year’s event to the true magic of the holiday season: children.

The annual holiday fundraiser, to be held from Thursday, November 18 through Saturday, November 20, will benefit children’s services at Intermountain St. George Regional Hospital.

“We’re honored to dedicate this year’s Jubilee of Trees to our efforts to ensure every child receives the right care at the right time in the right place,” said Dr. Patrick Carroll, neonatologist and Medical Director at St. George Regional Hospital. “Increasingly, that ‘right place’ will be a dedicated pediatric care facility close to each child’s own hometown, yet firmly linked to the renowned expertise found at Intermountain Primary Children’s Hospital.”

The 38th annual Jubilee of Trees will help patients like eight-year-old Raynie.

Raynie was born with a congenital heart defect, which was corrected with surgery just before her fifth birthday. Just eighteen months later, Raynie was diagnosed with B-Cell Acute Lymphoblastic Leukemia.

Raynie’s family lives in Bunkerville, Nevada, and chose to entrust their daughter’s chemotherapy treatments to the caregivers at Utah’s St. George Regional Hospital.

“It’s the place that feels like home to us,” Raynie’s mother, Diana Clark, said. “When Raynie was diagnosed, the people there were not only doing everything they could for her, they were taking care of me and calming my fears. Her doctor, Mike Marsden, came in and hugged me and cried with me. It was the scariest time in our lives, and we had the most comfort and expert care we ever could have had.”

Raynie was flown to Intermountain Primary Children’s Hospital in Salt Lake City for initial treatments. After Raynie came home, her mother was happy Raynie could access cancer treatments closer to home in St. George. There, Raynie became known as an always-smiling, exuberant child.

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“Normally, when our caregivers meet kids in this age group with cancer, the kids can be very sick, shy, and reserved,” said Dr. Carroll. “But not Raynie. She lifted everyone around her with her energy, smiles, singing, and dancing. Raynie loves rainbows, and that’s what her presence always brought—a vibrant rainbow—and that’s what she became known for.”

When Raynie completed her cancer treatments, caregivers threw a rainbow party, complete with streamers, special dessert, dancing around the treatment room, and lots of hugs, high fives, and happy tears.

“Raynie absolutely loved her child life specialist, Michael Robertson, on the St. George Regional Hospital pediatrics floor,” said Diana.

“The times in treatment when she’d feel so terrible, if he was there, she was excited to be there. He always had something for her and was so good at talking her through being scared.

There were so many caring people. It just doesn’t get any better than Intermountain Healthcare.”

Patrons of the Jubilee of Trees will help children like Raynie access pediatric care through the power of an innovative, integrated pediatric network.

This effort is part of Intermountain Healthcare’s vision to bring the expertise of Primary Children’s specialists to children throughout the region via telemedicine, digital health services, dispatched emergency room services, and more.

“Southern Utah’s incredible giving spirit has helped expand our pediatric programs over the years and will continue into the future,” Dr. Carroll said. “We invite the community to help give the gift of health and happiness to children and families by supporting the Jubilee of Trees.”

Jubilee of Trees, an event for Intermountain Foundation at St. George Regional Hospital, is a beloved holiday tradition that showcases beautifully adorned Christmas trees and wreaths created by local designers, artists, individuals, businesses, and community groups. It also includes gingerbread houses, visits with Santa, handmade crafts, novelties, ornaments, gifts, and silent auction items available for bidding that can be tracked easily online.

Save the Date

Jubilee of Trees Thursday, November 18 through Saturday, November 20, 2021

About the Author

Intermountain Foundation’s purpose is building relationships and partnerships that inspire generosity in support of Intermountain Healthcare’s mission: Helping People Live the Healthiest Lives Possible.® Local programs raise funds to benefit hospital projects, patient programs, research, and additional initiatives based on community need.

November 18-20, 2021 Attend Jubilee of Trees this year and help kids like Raynie.

Visit our website to get more information.

St. George Health & Wellness Magazine | November/December 2021 23

The Family’s Role in the Senior Living Decision

How to Support a Loved One, Ask the Right Questions, and Simplify Decisions

By Emily Havens, Executive Community Relations Director, Ovation Sienna Hills When mom and dad share that they are exploring options for senior living, it’s normal to experience a wide range of emotions. It can be difficult to realize they need more help or stressful to know the “leg work” will likely fall on your shoulders.

About the Author Emily Havens is the Executive Community Relations Director for Ovation Sienna Hills. Prior to developing her marketing career, Emily spent three years at The Spectrum and Daily News as a local journalist. Emily has garnered several awards from the Associated Press, Utah Press Association, and Nevada Press Association. In addition to her contributions to journalism and the digital marketing world, Emily is also a local nonprofit chapter president.

Time and time again, when a family can come together and agree upon a solution that allows mom and dad to live happily and experience joy in their final years, the transition is much more positive and comfortable for everyone involved.

Communication is Key As you embark on the quest for the “right fit” senior living community, realize that your loved one’s needs will be very specific to them. Because no two families are alike, understanding what is truly most important in a community will help move you ahead by leaps and bounds. The basic foundation for a healthy discussion can start with these two questions: What is most important to us? What is going to make our loved one truly happy?

Some parents may feel that making a move means giving up their independence, and it’s important to address all of their concerns if you want to be supportive through the entire process. However, make sure you focus on the positive aspects of senior living. How are all of you working together to help create a brighter future for your loved one?

Research as a Family Finding your loved one the best senior living community for their needs is an important process, so keep this in mind: the greater the number of family members involved in the process, the more you must put forth the effort to coordinate and work together to gather and share information. Get organized in your research. Compile questions and answers into a master list to ensure you don’t miss anything as you visit communities.

Having a master list will make the decision making and information sharing process much more streamlined. This list should include questions about security, accommodations, lifestyle, social activities, events, health and fitness facilities, and much more.

Make Your Visits Count Once a family has compiled a list of possible communities, the next step is to schedule a time to visit. Allow for an appropriate amount of time each visit to speak to team members and residents while touring through the residences and walking through the community. If possible, tour with a current resident to gain a more in-depth perspective.

Follow Up Together Once a decision has been made on a retirement community, families should approach the transition with enthusiasm. Ideally, the experience of choosing the community together should eliminate many of the initial fears of making the move.

After a new resident has settled into a community, family members should make every effort to become appropriately involved in activities to the degree their family member may want. In doing so, they accomplish two important things. First, they can continue to learn more about this new phase of their family member’s life, and second, they can confirm that their loved one is flourishing in their new home.

••••••

If you would like to talk with a representative from Ovation Sienna Hills about enhancing your life, please call (435) 429-0000, go to their website at www.ovationsiennahills.com, or visit their community on the corner of Washington Parkway and Telegraph Street at 1525 East Ovation Place in Washington, Utah, 84780.

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Fueling Your Mountain Bike Ride

By Jay Bartlett Bonk: a condition which manifests itself by sudden fatigue and loss of energy. Bonking is caused by the depletion of glycogen that is stored in the liver and muscles. In other words, bonking is running out of fuel. You might start out a ride raring to have fun with your friends on some sweet, sweet singletrack, but after a few miles, you start to lag. It soon feels like your tires are full of lead, and you have... how many miles to go?

Most of the time, when I ask a bonk victim what they ate pre-ride (i.e. breakfast), the answer is “nothing.” When I ask them what they have eaten during the ride, the answer is usually the same. Even if you’re trying to lose weight, starving yourself during a ride is going to make what would have been a fun way to get some exercise (fun exercise is the best exercise) into a sort of death march that seems to go on and on. No one wants that. Besides, what you are really trying to do is stoke the furnace so that it burns fat for a long period of time.

Fat is relatively slow burning and inefficient for the demands of a multi-hour mountain bike ride. What you are really going to need in order to throw some gas into the furnace is carbohydrates

(gasp). Yes, the evil carbs that so many dieters avoid like the plague are actually the main fuel your body needs to climb those lovely switchbacks on Barrel Roll or bomb down the fun house ride that is Sidewinder.

I include a downhill because it is not just on the climbs where a fatigued body is a handicap (although it is the About the Author place you’ll notice it the most). Your Mountain bike veteran, brain is also affected by the bonk, and amateur filmmaker, and lover the combination of a tired body and a of long rides, Jay Bartlett has befuddled brain can lead to crashing at been riding trails in Southern speed on the downs...and crashing sucks!

Utah for over thirty years.

Jay has over a decade of The nutrition supplement industry is experience as a bike mechanic worth billions, so finding fuel is as easy at St. George’s oldest bike shop, as going to your local bike shop. Gels, Bicycles Unlimited. cubes, bars, and drinks are scientifically built to deliver quick energy in small doses. Do you need all this fancy product? Well, if you’re racing, yes. The few seconds it takes to squish a gel down your throat is probably all you can spare. As far as heading out for a more relaxed ride, you can take along “real” food. Beef jerky, string cheese, or a sandwich (peanut butter and jelly has a good mix of carbs and protein) are great. Of course, if your friends aren’t the type to sit under a tree and have a picnic, cubes or bars are good for breaks in the action when everyone is gathering back up and swapping stories of glorious bicycle feats before tackling the next section.

Everybody is different. Finding what works for you can take some experimenting. There are different ideas, but right around three hundred calories an hour during hard exercise is pretty common.

Again, eat mostly carbs, but I find that on long rides, I need some protein or “real” food to keep my blood sugar from spiking too much. Also, don’t experiment with new fuels during a race or an important ride. Sometimes certain foods don’t sit well when you are pushing hard.

Few activities that benefit the mind, body, and soul are as fun as mountain biking. Don’t let your day in the desert become drudgery.

Fuel your body; fuel your mind; fuel your ride!

St. George Health & Wellness Magazine | November/December 2021 25

26 www.saintgeorgewellness.com

By Logan Winterton, RN, BSN It’s an undeniable, irreversible truth: death comes to us all. In fact, we can now reasonably predict what will take your life, and for Americans, the leading cause of death for decades has been heart disease. In an age where Western medicine has made incredible advances, why are so many people continuing to suffer from a disease that—if not prevented—can at least be well-managed?

Heart disease is an insidious process, which is why routine assessments from your primary care physician are important in order to detect changes in your heart’s function. Essentially, heart failure occurs when the heart muscle can no longer pump efficiently enough to deliver blood and oxygen to the body. The heart does have several compensatory mechanisms to maintain function, but these are temporary measures.

The good news is there are several tell-tale signs that identify a worsening condition, and by intervening early, heart function can be salvaged. Common early symptoms include persistent shortness of breath with activity, especially while lying down; buildup of fluid in lower legs; feeling tired while completing routine daily activities; and a racing sensation in your heart.

Heart failure is a multifaceted and challenging process, and this diagnosis can seem overwhelming. However, patient education and routine monitoring make all the difference and are paramount to conquering this disease that steals quality of life from so many people in our community.

Once diagnosed, there are multiple interventions that can be implemented to improve negative symptoms. These options will always be the most effective if you are actively engaged in making lifestyle changes. The American Heart Association states that the following are important issues to address:

The on e r u l i a F t r a He •E at a heart-healthy diet and monitor portion size, reduce salt, and increase the amount of vegetables and fruit in your diet.

•R educe stress.

•Q uit smoking and limit alcohol intake.

•B e physically active.

•M aintain or lose weight.

•M anage stress.

•F ollow medication regimens recommended by your physician.

These suggestions provide healthy advice for everybody but are especially important for those with heart disease.

About the Author Logan Winterton received her Bachelor of Science in Nursing from Southern Utah University and has worked in a variety of settings, primarily intensive care. Three years ago, she made the shift to home health and hospice and assisted in starting Dixie Palliative Care. She finds deep satisfaction in making a personal connection with those she cares for and hopes to empower her clients through education to make positive changes in their lives.

If you or a loved one are experiencing symptoms of heart failure, notify your physician for a more in-depth evaluation.

Those diagnosed with chronic heart failure are eligible for services with Dixie Palliative Care that include routine nursing visits and monthly visits from a nurse practitioner in the comfort of your own home. Dixie Palliative Care also has a nurse practitioner on staff who specializes in cardiology and will provide the most comprehensive care possible. Please contact Dixie Palliative Care at (435) 673-2051 with questions or for a free consultation.

St. George Health & Wellness Magazine | November/December 2021 27

In-Home Blood Work Simplified

Symptoms Can Be Deceiving until the Blood Steps in to Clarify

By Bentley Murdock As a disease symptom reversal specialist, I’m constantly searching for new, unique, and custom approaches when looking at the same dis-ease symptoms humans have been tackling for centuries. (Some of these diseases, however, have only been around a handful of years, which then begs a few essential questions such as “Uhhh…Where did they come from?!” =:o) As a nutritional phlebotomist, the majority of the mysteries associated with these and other symptoms become incredibly clear.

The blood indicates with surprising accuracy what’s actually going on inside of each of our bodies during the day-to-day comings and goings of the good, the bad, the ugly, and everything in between.

And I’m not just talking about what we eat and drink. The blood can tell us if a certain organ is struggling, whether our hormone levels are regulating properly, if we have been exposed to toxins and carcinogenic chemicals, and whether we have healthy levels of each vitamin, mineral, and amino-acid present in our bodies at any given moment.

With literally hundreds of specific blood tests from which to choose, here are the top five which I feel are most important for anyone and everyone to know, regardless of how healthy you think you might be: • CMP

The comprehensive metabolic panel (also known as the chemistry 14 panel or screen), has fourteen focal points which address the majority of the most important vitamins and minerals in the body, such as sodium, glucose (blood sugar levels indicating necessary

diabetes prevention/reversal efforts), calcium (bone health), and protein (musculature). It also shows how the liver and kidneys are functioning and reveals whether or not deterioration enzymes are present, indicating elevated stress or damage in a particular organ.

• Lipid Profile or Panel

This panel covers all of the different sources of cholesterol including the good HDL (omegas, essential fatty acid, plantsourced fat) and the no-good LDL (animal-sourced, hydrogenated, synthetic, trans fat, and saturated fat levels). These results show us everything we need to know about the circulatory system, heart function, and oxygenation of the organs and extremities of the body. Knowing how the blood flows (or doesn’t flow) guides us in preventing and/or reversing heart disease, Alzheimer’s, stroke, heart attack, dementia, and other diseases and disorders.

• Vitamin B12 (Cobalamin) Test

The energy vitamin (which is actually a living, good bacteria/ microorganism primarily found in the feces of animals and insects) has everything to do with how alive we feel on the inside and in general. It increases energy without a crash afterwards and assists in the populating of the gut with healthful gut bacteria. In addition to sustaining great energy levels, it also facilitates proper digestion, hormone synthesis, and auto-regulation and aids in the building and sustaining of all protein and musculature components in the body.

(The most reliable source we’ve found is the Garden of Life brand sublingual spray options.) The body needs around 2500 mcgs per week, ideally from a naturally occurring methylcobalamin plant source.

• Iron

The iron panel informs us how the blood is doing and is directly related to heart function, energy levels, stamina, endurance, mental clarity, and focus. On the symptoms front, fatigue, apathy, lethargy, depression, and anxiety can all be indicators of iron-deficiency (aka anemia).

Iron supplementation requires an initial starting point from a blood panel because iron is one of the few minerals that must be carefully regulated. If the body receives too much iron, it begins to bog down the normal and healthy functions of the body just as it does with excess protein. Always refer to your blood panel when adjusting iron supplementation.

• Vitamin D (25 Hydroxy)

The sunshine hormone, of which most people don’t get nearly enough, absolutely needs to be part of a healthful daily supplementation regimen. Few of us receive the amount of sunshine our bodies want and need. As a result, 28 www.sghealthandwellnessmagazine.com

the body’s ability to assimilate calcium, magnesium, and zinc (which all work together with vitamin D as a powerhouse quartet) begins to suffer greatly. All bone health, connective tissue reparation, hormone synthesis, and thyroid function hinges massively on an abundance of real sunshine paired with a clean and reliable vitamin D supplement (such as plant-sourced Garden of Life brand options).

With the panel results from just these five tests, I can sit down with any client and have a fairly clear idea of which lifestyle, eating, exercise, and supplementation habits she/he is currently sustaining as well as which chronic disease, sickness, and illness symptoms are likely a part of that person’s everyday life.

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Some of the more specialized services I offer to my private clients are in-home phlebotomy and nutritional supplementation consulting services. As a Utah State certified phlebotomist, I visit with clients in their own homes and small businesses, gathering painless blood samples, and with the lab results from those panels, I then go over all nutritional change and supplementation options in detail with each client.

If you’re interested in any of these or other disease reversal or disease prevention coaching services, feel free to reach out to me directly by texting or calling (805) 215-0110 or sending an email to Bentley@MyAliveAndWell.com.

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About the Author

Bentley Murdock is a wholistic lifestyle wellness specialist and #1 best-selling author. His primary areas of focus are disease symptom reversal, disease prevention, and sustainable wholistic healing methods. As Director of Wellness with Alive & Well HealthCARE, he leads local and remote clients (on personal, familial, and corporate levels) to take full ownership and responsibility for the future healing and wellness they desire. For more info, call 866-396-8742 or email Aloha@HealisticVitality.com.

St. George Health & Wellness Magazine | November/December 2021 29

Tips for Healthy Thriving Over the Holidays

By Rob Kramer, Ph.D, Director, ICL, David Cordero, Communications & Marketing Director, City of St. George, and Lucy Sorenson RDN, CD The holidays can be a wonderful time of the year to connect with family and friends. It is also an opportunity to overindulge on the many scrumptious treats we usually don’t see the rest of year. Here are a few guidelines that should help you navigate the temptations, stay active, and emerge healthy and thriving in 2022.

Eat mindfully. Be mindful during the holidays. Set your goal to enjoy the holiday feasts and treats but do so in a way that won’t add pounds that you will carry for the rest of the year.

1. Eat before the big meal. Don’t think you’ll keep your calories down by starving all day before you feast. Eat healthy, lowdensity foods, like soup or vegetables, prior to the big meal.

2. Eat veggies first. For those holiday meals, enjoy those extra treats. But as you put together your plate, pile on the veggies and fruits first. Leave less room on your plate—and in your stomach—for the high-fat, high-sugar items.

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3. Savor each bite. Challenge yourself to taste each bite of food and immerse yourself in the flavors. You will slow down your eating, enjoy your food more, and more likely eat less. Put your fork down between bites. Take a moment to engage in conversation before you take that next bite. Your stomach will have time to register being full before you go for those extra helpings.

Move.

1. Get out of the chair. One of the worst things we can do for our health is to sit for more than an hour at a time without moving.

Even if you are watching the game or socializing, stand up and walk around for at least three minutes every hour.

2. Plan a family active activity. Anything that gets you socializing and moving will elevate your mood and your heart rate, such as a family walk, a touch football game, or frisbee throwing.

3. Keep up your exercise routine. It is more difficult to stick to your regular exercise schedule during the holidays, but with a little pre-planning, you will be able to fit it into your schedule and give yourself a needed “me-time” break from the family.

About the Author David Cordero is the Communications and Marketing Director for the City of St. George. A southern Utah resident since 2006, David has extensive experience in marketing, public relations, writing, journalism, and public speaking. He has won several awards for his writing on a variety of subjects, including sports, the military community, and education.

Enhance Relationships.

1. Repair relationships. Are you holding a grudge? Are your feelings hurt? Get over it, and take the initiative to get past the past. Reach out with love, forgiveness, and acceptance. Never let pride or hurt feelings waste the joy of a relationship.

2. Express gratitude. Research shows that gratitude actually rewires the brain. Find a chance to express appreciation to those who are important to you; make it personal and genuine. Get ready to see your relationships—and your life— improve.

3. Take a break. Even though you love your family and friends and want to be near them, take a break if you are feeling socially exhausted. Catch a quick nap, or sneak away for a few minutes to do some deep breathing. Soon, you’ll be ready for your next round.

About the Author

About the Author Dr. Rob Kramer is director of ICL and chairs the Live!

(Live Long. Live Well.) initiative. He has twenty years of experience with wellness and longevity programs. He has operated psychiatric, substance abuse, and child abuse programs.

Rob has a PhD in Clinical Psychology from the University of Utah.

The Live! program, part of Dixie State University’s Institute for Continued Learning, bears looking into if you want additional ideas on how to stay healthy and enjoy the holidays. Make this holiday season one of health enhancement rather than health deterioration and one of joy rather than stress.

Lucy Sorenson RDN, CD is a Registered Dietitian Nutritionist at Dixie Regional Medical Center. She graduated from Utah State University with a Bachelor of Science in Nutrition. She worked in public health for 7 years within the Women, Infants and Children program where she gained her expertise in breastfeeding and pediatrics. She manages LiVe Well nutrition services and provides individual nutrition counseling specializing in weight management, pediatrics, sports nutrition and eating disorders. She has a certificate in adult weight management and is a certified lactation educator.

For more information about Live! (Live Long. Live Well.) visit: livelong.dixie.edu | icl.dixie.edu | intermountainhealthcare.org | sgcity.org

St. George Health & Wellness Magazine | November/December 2021 31

Does Sitting Negate the Benefits of a Workout?

Can the Use of NEAT Help?

Tiffany K. Gust, MS, CISSN

The typical American spends about 7.7 hours a day in a sedentary state. For people between the ages of sixty and sixty-nine, it’s closer to 8.5 hours. Research shows that prolonged sitting can be as bad for your health as smoking. How many hours a day do you sit? Are there times when you can stand or move around while completing your assigned tasks? I’m sure we all can improve in this area.

One way to promote a healthier lifestyle is by increasing non-exercise activity thermogenesis (NEAT). Your calorie burn throughout the day is created by total daily energy expenditure (TDEE), resting metabolic rate (RMR), thermal effect of food, planned exercise, and NEAT. NEAT is the effect of fidgeting, chewing gum, running errands, doing housework, or other types of daily activities. Highly active people expend three times more energy than those who are sedentary. However, there has been a new category coined for those who exercise but sit for the rest of the day. This is referred to as actively sedentary. Some studies even show that roughly two hours of sitting will cancel out the benefits of that twenty-minute workout. Each unit of sitting cancels out 8 percent of your gain (8 percent rule) from the same amount of running. This means that if

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you run for an hour in the morning but sit for ten hours during the day, you lose roughly 80 percent of the health benefit from that morning’s run (Runner’s World).

A study published in the medical journal The Lancet noted that if you sit eight hours a day, you need to do sixty minutes of moderate exercise in order to offset the potential harm to your health. It was also suggested by the NIH-AARP diet and health study that exercise and NEAT can play a role in preventing obesity, heart attack, cancer, and even premature death. Prolonged sitting is bad for you no matter how much physical activity you get during the day. The new phrase “sitting is the new smoking” is becoming more and more important to understand. The point is to stand up and move more.

Here are ten tips to help you spend less time sitting while at work: 1.

Use a step counter app or wearable device and set up goals that will help you keep moving.

2. Set an alarm to ring once an hour to remind you to get up for a few minutes.

3.

Make regular trips to the drinking fountain or water dispenser. This will also promote frequent trips to the bathroom,

but there are a million benefits to drinking water, and taking more steps can be considered one of them.

4.

Take a ten-minute walk during your lunch hour.

5.

Consider using walking meetings with a colleague. I do this all the time.

Surprisingly, you get a lot accomplished, and you can get your creative juices flowing.

6. Plan a standing meeting.

7. Pace while you are on a conference call.

8. Use a standing desk or treadmill desk. I have both of these, and they are amazing!

9. Skip sending emails to colleagues; walk over to their desks instead.

10.

Take the stairs! The stairs are the cheapest gym anywhere.

So why wait? Get up and take a short walk. Stand for that next meeting. Walk to the water fountain to fill up your water bottle. Every step counts towards a healthier tomorrow. Now isn’t that NEAT? (Article adapted from http://www.nj.com/ healthfit/index.ssf/2017/01/too_much_sitting_ can_ruin_your_health_even_if_you.html)

St. George Health & Wellness Magazine | November/December 2021 33

Baby, it’s cold outside.

Isn’t that a strange opening statement, especially since it was above one hundred degrees each day while I was writing this article? I had been waiting for inspiration when my mind wandered to my dear Aunt Nell. My Aunt Nell was one of the most colorful ladies that ever graced the planet.

When I was growing up, we (the Spilsburys) lived on the east side of town at 400 East and 100 South.

At that time, 400 East was known as Flood Street, and our home was located right across from the Sun Bowl. I guess just about the whole town knew the Spilsbury family.

One day, there was a knock at our door, and there appeared Nell. She must have been in her seventies.

She wore a dealer’s visor, and her gray hair was pulled back in a bob. She had peepers for glasses and wore a dress over long pants, a shawl, bobby socks, and sneakers. What a sight she was that day….classic Aunt Nell!

About the Author Following in his father’s footsteps, Ted Spilsbury is a second generation funeral director. Ted and his father, LeGrande Spilsbury, have served the residents of southern Utah, Arizona, and Nevada for a combined total of nearly seventy-six years. Currently serving all of southern Utah and sections of Arizona and Nevada, this beautiful mortuary is often referred to as the “Crown Jewel of Funeral Service.”

As Ted and Vivian reflect upon the Spilsbury heritage of funeral service, they are very pleased that they have been able to reach such a high level of service and professionalism on behalf of the families they serve.

Nell had lost her husband, Angus, and I guess you might say she was homeless. She was traveling around, looking up relatives to visit, and if the feeling was right, she would take up residency. Our dear Aunt Nell stayed with us for seven years that time. She was my dad’s mother’s sister. To this very day, Nell is one of the most cherished memories of my teenage years.

For sure, Nell was unique and a bit worldly. She believed a shot of whiskey in the evening was healthy, smoked every chance she got, and would gamble when visiting relatives in Nevada. I loved her with all my heart. Aunt Nell made such an impression on me that every time I wrote in my journal, I started out writing “Dear Aunt Nell.”

As I reflect on Nell and her memory, I feel melancholy and yet thankful. She brought out the best in me and made me feel special, important, and valued. Her nickname for me was Master Edwardo. Now isn’t that a dignified name? What a fond memory!

Well, back to the temperature. One night—I suppose it was in December—it was very cold outside.

Nell went out for a smoke. It was so cold that she decided to sit inside my dad’s new Fiat sports car. All was well until she tried to get out of the Fiat. The new sports car had a door handle that Nell couldn’t seem to make work, and she could not figure out how to honk the horn. Come morning, there was one cold Aunt Nell, still in the Fiat, waiting to be rescued. Needless to say, every time I hear that catchy tune “Baby, It’s Cold Outside,” my thoughts immediately turn to Nell.

Hopefully, you also have had someone in your life that brings back precious memories. While writing this article, the words just seemed to flow. Somehow, I wish Nell could read these words in person and know what a special place she holds in my heart. Nell has long since passed away, but her influence still lingers.

Memories

Past

from the

By Ted Spilsbury

34 www.sghealthandwellnessmagazine.com

Goodbye Summer,Hello Autumn

435.673.2454

110 South Bluff Street St. George, UT 84770

St. George Health & Wellness Magazine | November/December 2021 35

Vista Healthcare Offers an Exciting New View on Medical Care in Southern Utah

By Vista Healthcare

excellence for the southern Utah community. Providing a clear focus on quality, cost, and patient satisfaction, Vista Healthcare seeks to provide access to health care that in the past has Vista Healthcare recognizes the been difficult for locals to access. “With needs of the growing community and a growing population and a growing as such, understands that many patients need for medical specialties in southern with health care needs are faced with Utah, we are happy to be able to provide long wait times to see specialists to the great people of southern Utah with help manage their medical needs. top-notch specialists that are caring, The group seeks to provide access to credentialed, and qualified to meet the specialty care resources for patients complex needs of their patients while across southern Utah and surrounding viewing them as a unique individual,” areas. In doing so, they hope to Smith said.

While some of Vista Healthcare’s serve the community’s most valuable providers are well-known in the resource: the community members.

Vista Healthcare specializes in the community, others have moved to southern Utah to help enhance the following: already extraordinary medical services

• Neurology the community has to offer. New

• Endocrinology providers of Vista Healthcare include

• Rheumatology the following:

• Pain management Vista Healthcare is excited to launch its specialty health care platform in southern Utah. The group is now accepting patients and scheduling appointments for early to mid-October.

• Physical therapy • Chiropractic care • Primary care • Sports medicine

Trevor Q. Smith, Ph.D. and CEO of Vista Healthcare, said the group is poised to be a pinnacle of clinical

• Dr. Bob Neiman (Neurology) • Dr. Priya Krishnamurthy (Endocrinology) • Dr. Rhett Frei (Primary Care) • Dr. Russ Jepson (Physical Therapy/Chiropractic Care) • Dr. Tyler Winder (Physical Therapy/Chiropractic Care)

Vista Healthcare also encompasses some of the leading medical providers that already exist in southern Utah, including Southwest Spine & Pain Care Specialists and Southwest Spine & Pain Rheumatology Division. Southwest Spine & Pain is an exceptional group with a longstanding history in southern Utah.

The practice boasts sixteen locations throughout the state and four within Washington and Iron counties.

Vista Healthcare will be located at 2891 East Mall Drive in the Vista Medical Center next to the Revere Health Center. The Vista Medical Center will be completed in midOctober.

Should you need specialty care that includes a neurologist, an endocrinologist, a rheumatologist, spine and pain management, primary care, chiropractic care, physical therapy, or sports medicine, give Vista Healthcare a call today at 435215-0257 or visit their website at www.vista-hc.com.

Vista Healthcare was created with one goal in mind: to offer the highest-quality and most expansive medical care options in the state of Utah. Beginning with the opening of our flagship pain management group, Southwest Spine and Pain, in 2009 and quickly growing to nearly twenty locations across multiple specialties, we are excited to see this vision take shape.

For more information or to schedule an appointment call (435) 215-0257 or visit www.vista-hc.com.

36 www.sghealthandwellnessmagazine.com

How to Buy

By Chad D. Olson, LMFT

Happiness

Most believe that happiness is one of the primary purposes of life, but there are varied theories on how to experience the most happiness.

This topic is intriguing to me, so I did a little research into various beliefs about happiness. I was fascinated by the findings of a psychologist named Thomas Gilovich, who found that individuals who spend money on experiences instead of material possessions experience greater happiness for longer periods of time.

This idea may run counter to what we expect since the material possessions can last longer, but Dr. Gilovich explained that we adapt to the things around us so they bring us less and less happiness as time goes on. And there is always that individual or that family who has something nicer or bigger or better than us, so when we compare ourselves to what others have, it can makes us feel worse about ourselves and our circumstances.

I felt this topic might be relevant around the holiday season because there is so much emphasis on gift giving; yet, it doesn’t seem that giving physical gifts brings the most happiness. I wonder what kind of experience we might have if we took the money we typically spend on physical presents this year and spent that money on an experience we could enjoy with those we love. You could plan a family trip to a place you’ve never visited. You could go to a concert or a show you’ve never seen. Or you could watch a favorite sports team in a stadium you’ve never been to. The idea is to invest in memories, not in materials.

As I reflect back to my childhood, I cannot remember very many toys or gifts I received. I do remember the trips we took to watch the BYU football team as they played in the Holiday Bowl in San Diego. I remember going to Sea World and Disneyland. I remember

swimming in December, which I thought was so cool because it was snowing back in Orem where we lived. As I have gotten older, I am so glad my parents chose to give us these vacations for Christmas About the Author presents because they are memories I will Chad Olson is a licensed cherish forever. marriage and family So, what is it about buying experiences therapist at Ascend rather than buying things that brings Counseling and Wellness, Ascendcw.com. longer lasting and deeper happiness? I truly believe it is because experiences help us connect with those we love. And when we draw to the end of our lives, I don’t think any one of us will be concerned about the car we drove or the type of shoes we wore. We will care about the people we experienced life with. We will cherish the memories. We will review pictures that have captured experiences we had with those we love, not pictures of the watch or phone we received for Christmas. We will reflect on the shared experiences we had with those we love. So this holiday season, you may want to think twice before you rush to purchase “stuff ” for your friends and families. Instead, consider spending your money on something you can experience together. You can then experience the lasting and deep happiness that comes from feeling connected to someone you love.

St. George Health & Wellness Magazine | November/December 2021 37

38 www.sghealthandwellnessmagazine.com

A Year of Caring: Celebrating One Year of Revere Health’s Multi-Specialty Health Center in St. George In December 2020, Revere Health, a statewide network of physician-owned clinics, opened a 68,000-square-foot multispecialty clinic in St. George to a rousing reception. Since opening its doors, Revere Health’s St. George Multi-Specialty Health Center has provided close to 330,000 patient visits to residents of southern Utah and the surrounding areas.

But due to COVID-19 restrictions at the time, a planned community event and ribbon cutting ceremony celebrating the state-of-the-art facility’s opening were canceled. Now a year later, Revere Health will celebrate its one-year anniversary the first week of November 2021 via a special multi-media campaign, themed A Year of Caring, and a ribbon cutting event on November 5.

“Our one-year anniversary is truly a testament of what we have been able to accomplish in our first year of operation—something we couldn’t have done without the tremendous support we have received from the local community and from our patients,” said Scott Barlow, chief executive officer of Revere Health.

When the new multi-specialty center was completed late last year, it became home to the first outpatient imaging center in St. George. Today, the facility offers a myriad of healthcare services, such as family medicine, urgent care, and cardiology, all in one place and at costs much lower than traditional hospital settings.

The Urgent Care facility, in particular, has delivered significant savings to the community as a cost-effective alternative to the emergency room. The average hospital emergency room visit in Utah costs $3,129, whereas the average urgent care visit costs $110.

Revere Health’s St. George Urgent Care accepts walk-ins and is open seven days a week from 8:00 a.m. to 8:00 p.m.

“The coordinated care of having so many specialties under one roof with the support services of lab, imaging, and physical therapy has improved our ability to take care of our patients,” said Revere Health Southern Division Administrator Paul Broadhead. Specialty services available on the campus include:

• Orthopedics • Cardiology • Vein and Vascular Care •S pine Care and Rehabilitation •F amily Medicine • Imaging • I nternal Medicine • Labs •U rgent Care

Like all Revere Health locations, the providers at the St. George Multi-Specialty Health Center are focused on value-based care, a healthcare concept that Revere Health has been championing at the state and national levels for years. Value-based care aims to reverse the unsustainable trend of rising healthcare costs by incentivizing providers based on value, not volume, of services.

“Value-based care is about delivering the right care at the right time at the right place,” said Broadhead. “It ensures patients get the highest quality healthcare at the lowest possible cost by incentivizing providers in ways that equate to better health outcomes.”

Barlow said that Revere health is honored to be a part of the tremendous growth in southern Utah. “We will continue to look for ways to live up to our mission to put our patients’ healthcare ‘above all else.’”

St. George Health & Wellness Magazine | November/December 2021 39

Claim your spot at one of our in-office educational seminars: 1) 3 Phases of Care to Reverse Thyroid.

Seminars are held every Wednesday from 12:30-1:30 in our St. George Anodyne office.

CALL NOW TO REGISTER: 435-773-7790

2) Pain Relief Solutions for Wellness.

Refreshments by Joosed and a complimentary consultation are offered at the event.

I was experiencing brain fog, weight gain, fatigue and pain.

I received treatments from Anodyne this past year that have left me feeling the best I have ever felt! My brain fog is gone. I have tons of energy and I am at my lowest weight in 30 years. I also have a lot less pain in my knees.

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Helpi ng you move f ro m pain to wel l ness.

40 www.sghealthandwellnessmagazine.com

393 E Riverside Dr., Suite 2B St. George, UT 84790 | anodynepain.com/st-george

Let’s be real. Pain is not fun. I struggled with back pain from an old injury for years. I tried many treatments. Some were helpful for a while, but then the pain would return. Other treatments were completely unsuccessful. Even the most innovative and productive treatments lacked long term effectiveness because of one consistent issue: lack of process. I went years without pain resolution until I understood this concept and found a process that worked for me. Now, I can bike, run, and play ball just as I did before my injury.

To eliminate pain and restore health, the Three Phase Approach is the most effective form of treatment.

Three Phases

Phase One: Remove Inflammation and Put Out the Fire Think of your body as a house. If your kitchen is on fire but you don’t like the way your porch looks, should you remodel the porch before putting out the flames in your kitchen? You would want to extinguish the fire and fix the damage in the kitchen before turning your attention to the porch. Similarly, you must look at the body as a whole and put the fire out internally.

There is comprehensive blood chemistry testing that is important to review when uncovering the causes and finding ways to resolve inflammation.

Phase Two: Repair the Damage Once you’ve discovered the source of the fire and put it out, it is time to repair the damage that has been done. Be aware that this is the phase most treatment providers jump into before uncovering the source of the problem. While this phase is important, the results will typically be less effective unless phase one has been completed.

to Eliminate Your Pain

By Cade Archibald, Wellness Provider, Anodyne Health & Wellness Solutions

In phase two, multiple treatments may be right for the individual. These treatments, which include ozone therapy, acupuncture, chiropractic, physical therapy, and injection therapies, can all be helpful, but when combined with phase one, they can be even more transformative.

Phase Three: Rebuild and Regenerate In this phase, we start to make enhancements on our house and really make it shine internally and externally. In the rebuild and regenerate phase, innovative and regenerative treatments are used to help your body recover fully with the appropriate ingredients.

Just as in phase two, many treatment providers might use only this phase in their treatment plans.

However helpful this may be, without phase one and two, you risk short term results and prolonged pain.

Anodyne Pain & Wellness has perfected this process over time, and we want to help as many people as possible get out of pain and move toward wellness. We love helping patients feel better, and we often hear, “I wish I would’ve done this years ago” or “I feel like I did twenty years ago.” Helping our patients live life to the fullest is what drives us.

Call us and reference the Three Phases Approach in the St. George Health & Wellness Magazine for a complimentary consultation and a free book: Your Health Transformation. Visit www.acueastwest.com or call (435) 773-7790 for more information.

St. George Health & Wellness Magazine | November/December 2021 41

H E A LT H Y H O L I D AY S

By Coleen M. Andruss, MD

Holidays are filled with memories, friends, family, stress, and great food! Is it possible to maintain a healthy lifestyle through the holidays?

Absolutely! It’s all about moderation, awareness, mindful eating, and remembering that both food quality and food quantity matter. The following are some tips you can use during the holiday season to help you deal with the temptation to overindulge and to prevent you from jeopardizing some of the healthy practices you have worked on throughout the year.

Slow down. Eating slowly can give your stomach time to send the leptin/ghrelin neurohormonal signal from the belly to the brain that says you’re full. Slowing down your eating can help you gain portion control. Portion control is critical for the digestive processes to occur. Poor digestion leads to inadequate nutrient benefits, bloating, irritable bowel, cravings, and other gastrointestinal issues. Our gut is our second brain. There are neurochemicals sent from the gut to the brain that help with cravings, control, and many other metabolic needs.

Portion control is also critical in controlling calories. In order to keep our weight in check, your calories “in” must not be more than the calories burned. Using smaller plates can sometimes help with portion control, especially at holiday time when there are so many different types of foods at different gatherings. Be mindful of not taking second helpings. Allow yourself to taste small amounts so that you don’t feel deprived but yet can control the volume and calories.

Look for healthy alternatives. This is especially important during the holidays when there is food containing extra amounts of sugar and fat. You may want to plan and prepare a total alternative to the traditional meal or use an alternative in one of the cooking ingredients.

Although we all have those favorite traditional holiday dishes that we like to prepare, who says traditions can’t be changed?

Don’t be afraid to have a discussion about creating healthy food alternatives. Sometimes a cook prepares food because he or she thinks family and friends expect it. Conversely, it might be that the visiting guests or family members feel obligated to eat a traditional dish because the cook went to the trouble of making it. In reality, maybe no one really wants to eat high-calorie, low-benefit food because they are all trying to be healthier. So don’t hesitate to talk about making wiser food choices with your family and friends.

Realizing that healthier options can and should be used can benefit everyone. If a particular food is still wanted because of a long-standing tradition, using alternatives in the preparation of that food can make a difference in the calorie count and the quality of the food without really changing the flavor. Try some of these healthier substitutions: 42 www.sghealthandwellnessmagazine.com

• Bake the turkey or put it on a grill rotisserie instead of deep frying it.

• Use ground turkey or extra lean ground beef in place of higher fat content meats.

• Avoid canned, processed, and premade foods that are full of salt and sugar.

• Prepare more foods from scratch rather than opening up a box or can.

• Make that green bean casserole a little healthier using fresh or dried herbs and spices instead of salty processed canned soup and seasonings.

• Leave behind the sodium! Create high fiber fillers by adding more vegetables and preparing them in a fun, healthy way, like roasting asparagus, brussel sprouts, carrots, and sweet potatoes.

This also makes for a beautiful display of color.

• Have a salad before every meal to create a feeling of fullness before the hot buns, buttery mashed potatoes, and deserts show up.

• Eat brown rice instead of white rice, if that is a tradition. Brown rice has more nutrients and fiber, which makes it more filling.

• Choose multigrain or whole wheat pasta instead of white pasta.

• Select low-fat cheese over full-fat cheese in order to reduce calories and saturated fats without compromising flavor.

• Sauté in wine, chicken broth, or spray instead of oils. You can save close to 250 calories by replacing two tablespoons of butter with two tablespoons of broth or wine.

• Select whole wheat over allpurpose flour to increase fiber and the nutritional value in your recipes.

• Use plain, non-flavored Greek yogurt instead of mayonnaise for dips and deviled eggs or instead of anything requiring sour cream. This can be a good source of protein for those who are not dairy sensitive.

• Add a spoon of Greek yogurt to your favorite soup to create a higher protein-based creamy soup that tastes delicious.

• If a recipe requires cream, try using evaporated skim milk instead, and always use nonfat or low-fat milk instead of whole milk.

• Sometimes a cream-based soup can be prepared using plain Greek yogurt.

• I nstead of cream cheese, blend cottage cheese with a little lemon juice or combine tofu and ricotta cheese in a fifty:fifty blend.

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

• Use a quarter of a cup of egg substitute or two egg whites in place of each full egg in a recipe to cut calories and cholesterol. For baked goods and quiches, beat the egg whites until stiff to add volume.

• If using margarine, make sure it is trans-fat free. Avoid any product with hydrogenated vegetable oil in the ingredients list.

• Completely replace oils with applesauce in cake, brownie, or some bread mixes. At minimum, use half applesauce and half nonfat milk to replace the oil in these baking mixes.

• Use a graham cracker crust instead of traditional pie crust, which is usually made from lard or shortening and is 50 percent fat.

• Reduce sugar by 25 percent in recipes. It actually doesn’t change the taste significantly, especially if you add in a little vanilla or cinnamon.

As you can see, if you choose to continue a healthier lifestyle through the holidays, there is a way!

Be aware. Be mindful. Be creative.

Happy holidays!

St. George Health & Wellness Magazine | November/December 2021 43

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St. George Health & Wellness Magazine | November/December 2021 45

Perfect Family, Perfect Tree

The the

There’s No Such Thing, but That’s No Reason to Not Keep Trying

By Lyman Hafen Illustrated by Ester West

It was a longing for the scent of pine in my home that for more than three decades sent me into the hills with my wife and kids in early December in search of the perfect Christmas tree.

Year after year, we trudged up the snowy foothills of Pine Valley Mountain, tramped through the needle carpeted groves of Yankee Meadows, and scaled the high ridgetops above Panguitch Lake in search of the Holy Grail of Christmas trees. We came close some years, but we always knew the tree of trees must still be standing deep and unattainable inside some dream enshrouded grove.

It was an almost sacred ritual, an authentic family tradition, and it felt good to think we were saving money at holiday time—though I think now that if we had saved and wisely invested all the money we spent going after trees, we could probably buy a small forest today.

46 www.sghealthandwellnessmagazine.com

There is something about the whole idea of Christmas trees that is difficult to define. It’s one of those traditions we joyfully perpetuate, little knowing why. I can’t imagine Christmas without a tree, yet I’m not sure I can express why except for the aforementioned scent of pine it brings into the house.

The oldest known Christmas tree to be decorated and standing in a parlor as we know the tradition today is described in a 1605 travel diary by a visitor to Strasbourg, on the border of France and Germany. This “Christbaum” was a fir tree set up and hung with paper roses of many colors and with apples, flat wafers, gilded candies, and sugar.

Through the ensuing centuries, countless millions around the world have brought a tree into their home to celebrate the holidays.

Sometime in the 1640s, a theologian from Strasbourg named John Konrad Dannahauer uttered these words: “Among other trifles which are set up during Christmastime, instead of God’s word is the Christmas tree.”

What I take from this statement is a hint that the Christmas tree has been a source of family debate at Christmastime for 400 years.

I’m assuming that, just as it has been in our family, husbands and wives have for centuries discussed, argued, deliberated, debated, and negotiated over the shape and height and character of the tree brought into their home each year and the manner in which it was decorated.

For my family, and everyone we know, Christmas would not be Christmas without a tree. The question has always been whether the tree comes fresh from the side of a southern Utah mountain or from a retail tree lot set up outside a local store. Up until a few years ago, those were the only two options we would consider That live tree brought with it both the downside of shedding needles and the upside of the glorious, reassuring scent of pine. For more than thirty years, we could not even begin to consider the blasphemous third option: a tree, or facsimile thereof, that one unpacks from a cardboard box.

Our family tree hunting experiences, just like the ones you might have had, were epic.

We always tried to get an early start but never did. We crammed inside grandpa’s old pickup truck and enjoyed growing closer, literally, as a family—at least for the first ten minutes. We forgot the saw one year and had to drive all the way home to get it. We gorged ourselves on all the treats my wife packed, and we grew

Artwork from Lyman’s book courtesy of Ester West

sick to our stomachs as we hiked up and down one ridge after another in search of the perfect tree. We were strict adherents to the most important rule of Christmas tree hunting: “There is always a better tree over the next ridge.” There were a few times when we broke another cardinal rule: “Always leave the forest before dark.” But we always kept the final rule of Christmas tree hunting: “We came here to get a tree, and we’re not leaving without one.” That’s what made those adventures so memorable, even sacred, in our family story.

As much as anything, I think what we learned on those Christmas tree expeditions

was that we were not a perfect family and that there was no such thing as the perfect tree. That didn’t mean we wouldn’t keep trying to be the best family we could be. And it didn’t mean we wouldn’t keep searching for that perfect tree.

A couple of years ago, our lives changed forever when we finally did come upon the perfect tree. It stood tall and regal before us, its symmetry breathtaking. Instead of pulling out the saw, I pulled out my wallet. After I paid the store clerk, he wheeled a cart back into the warehouse and emerged with a giant cardboard box.

Note: Lyman Hafen’s new Christmas book, OHH CHRISTMAS TREE, has just been released. Illustrated by Ester West, it is the story of an imperfect family in search of the perfect Christmas tree. It’s a children’s book meant to be enjoyed by readers of all ages. Available now at many retailers in the St. George area, it can also be purchased online at LymanHafen.com.

About the Author Lyman is the author of a dozen books intent on 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, and together they have 6 children and 15 grandchildren.

St. George Health & Wellness Magazine | November/December 2021 47

Wade’s Walkabout

Better than Watching a Sunrise

By Mark Wade

About the Author Mark Wade is active in hiking, writing, photography, and videography. He works as a tourism marketing consultant, for which he has won numerous awards.

He is a weekly guest on the KSL Outdoors radio show.

Mark is the former Director of Tourism for southwestern Utah and has served on the board of directors for various tourism associations.

48 www.sghealthandwellnessmagazine.com

Imagine you’re in that near perfect outdoor setting: the breeze, the sounds, the views, the textures, and most importantly the people all combine to shape your impressions, make that moment memorable, and help you realize that you’re having an extraordinary experience. In comparison, it is perhaps like watching a sunrise but much better and longer lasting.

The above description accurately portrays a moment that is indelibly burned into our family memories.

The Hidden Canyon A few years back, my wife and I piled the kids into the car on a sunny Saturday morning with the intention of discovering a new place for a family adventure. We headed east with a plan to avoid the crowds at the more common outdoor locations. Along our route, we passed a road leading up the side of a mesa, and we circled back to see where it would take us.

Once on the plateau, the paved road turned to dirt, and we were immediately rewarded with dramatic views of distant formations. Our intended destination was yet unknown as we followed a road that ran across the plateau, parallel to a wide canyon. Soon, we reached a point that appeared to be the narrow beginnings of the main canyon. Call it inspiration or serendipity, but my wife and I had the simultaneous impression that this was a good spot to begin.

We first descended on foot into a shallow gully. The further we trekked, the deeper this small gorge became. Rock faces rose around us, and the weather-smoothed canyon floor rippled with small ridges and empty water carved pockets. I found a round marble-sized pebble and sent it rolling downward through the dry sculpted course. We all watched in delight as the stone weaved and bobbed and finally came

to rest near a small boulder. A game was hatched as we each found more small pebbles to roll toward pre-selected targets.

Moving downward, we encountered a crevice in the ravine wall to our right. A cursory check showed that this opening passed through to daylight on the other side of a thin sandstone formation. Together, we passed readily through the gap and felt as if we were entering a portal to another world. Large boulders filled the center of this separate side canyon, each with spaces to crawl between.

A new game ensued as my wife set a timer on her watch, and we devised an obstacle course for each child to negotiate under and around the boulders. One attempt was not enough as each child dashed repeatedly through the sequence in an effort to improve their prior time.

Next we walked around a nearby rock outcropping and discovered that we were standing below a small arch formation. For a moment, we stood in awe of a forty-foot span which hugged the cliff face. We worked our way up the side of the canyon over various obstructions until we found ourselves standing where we could view the arch from various vantage points.

Wade’s Walkabout Finding Meaning and Healing in the Outdoors For destination ideas, visit ..

www.RoadTrippinWithBobAndMark.com Also on Facebook and Instagram

Perhaps this formation has a name on someone’s map, but that day, we decided to christen the rock structure Wade Arch.

Somewhere in the course of these small events, my wife and I made eye contact with each other and exchanged a non-verbal expression that said, “This is magical!” We spent several hours in this small area, playing, laughing, inventing games, and taking in the quiet enchantment of this unique location.

Over the years, we’ve occasionally returned to this spot, but we still count this initial visit as one of the highlights of our family experiences.

While this spot will remain largely unknown to the world, there is a secret location waiting somewhere for your exploration—a place where families and friends can share in the simple joys of personal discovery.

Perhaps you’ll have an experience that is better than watching a sunrise.

St. George Health & Wellness Magazine | November/December 2021 49

Does Your Family Bring Out the Scrooge in You?

By Erin Del Toro, ACHE Clinical Hypnotherapist

Here’s How to Stay Merry for the Holidays

The holidays bring celebrations, excitement, joy, good food, and sometimes, the ups and downs of family gatherings. Most family events are happy occasions, but many are also sprinkled with upsets big and small, which can take a toll on emotions. If you are one of the three in five Americans who report feeling a little off-kilter when spending extra time with family, there is an actual cause to the anxiety, sadness, or irritation that creeps in around this time of year.

For some families, the negative meltdown happens in an instant—as it does in the movies— during a dinner when hopeful expectations suddenly flip on their heads into an explosive argument. For other families, the style is more subtle; gatherings become a cauldron of passiveaggressive behavior, hurt feelings, irritation, judgement, and quiet resentments before the party has even begun. However your family deals with friction, it probably has its own distinctive style that affects you in a unique way.

Leo Tolstoy wrote, “Happy families are all alike; every unhappy family is unhappy in its own way.” It’s undeniable that there are unhealthy family patterns that are generational: alcoholism, emotional and physical abuse, unhealthy ways of handling conflict...some families can trace these patterns back for decades. Unless you grew up in a family with serious issues (and unfortunately, even if you did), it’s likely you weren’t fully clued-in to the issues for which you and your family may have been genetically and environmentally predetermined.

It’s easier to see unhealthy patterns more clearly as we observe others—the families of our friends, significant others, and neighbors—because we come from different environments and aren’t involved. It is like getting a strong whiff of someone who has just come from a camping trip; they smell pungently of campfire smoke, but they don’t really smell it on themselves.

When it comes to our family cycles, we have a hard time smelling ourselves, so to speak.

Because we are so entrenched in them, negative patterns become very challenging to distinguish from our true identities, and in general, we don’t understand the roles we subconsciously play to maintain these family patterns.

Whether consciously or subconsciously, once we leave our family homes and become more aware of different communication styles, belief systems, and states of being, we begin to separate from family dynamics. Our brains evolve with new neural pathways, which become more dominant with frequent use. Building new pathways does not erase the old ones; the old remain, though they may be more dormant than they were before.

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Here’s where we feel the rub: even though we’ve developed in new ways, as we spend more time than usual with our families, those old neural pathways light up again as our defenses wear down, swinging us closer to the emotions, habits, and vulnerabilities we experienced when we were younger. We may think we have put our family complications behind us, but with close family contact, we revert to old emotions and methods of communication when the triggers start popping.

There is a way to shrink the old neural pathways which direct your feelings and emotions to go negative in certain situations or with certain people. What does the path to a less reactive mind look like?

Here’s a quick bullet-point guide: 1. Identify the family issues that hold you back.

This is tricky because you are likely participating in them unknowingly or unwittingly. But with determination and the right therapy work, whether self-guided or with a professional, the family problems will become clearer.

2. Begin healing work on the issues you’ve identified.

As you reframe them with a more mature understanding, the old negative neural pathways will shrink.

3. With this new understanding as a foundation, focus on forming positive, present-day ways of thinking.

This begins the formation of new neural pathways.

4. Practice.

Train your brain to switch to these new ways of thinking whenever you come across a trigger.

5.

Make a plan of action about how you will feel, think, and react when triggered.

Commit to the effort and energy necessary to make the switch.

If you want to fully take back your power and disconnect from negative family cycles, this process can be daunting to tackle on your own. However, there is help available.

• Clinical hypnotherapy. Hypnotherapy allows you to quickly access old pathways by using your subconscious to point you to the root of the problem associated with your unwanted feelings and emotions and resolve them while in a deep state of consciousness, allowing for faster change. New, positive pathways are then restructured and reinforced. The person in therapy is able to “practice” using their newly developed positive pathways, even while being triggered. A behavioral therapist can work with you and your hypnotherapist to help process and talk through the work done in hypnotherapy, a combination that is even more effective.

• Experimental psychedelic and MDMA drugs. These drugs are being studied successfully by scientists at prominent universities across the country. Like hypnotherapy, these drugs allow quick access to the root of the negative pathway issues. When combined with the help of a professional therapist, deep levels of consciousness afford a rapid change of pathways very similar to the results in hypnotherapy, but these drugs may

further deepen what hypnotherapy can do physiologically. You can connect with these studies by searching online, but they are challenging to get into.

• Behavioral Therapy. A behavioral therapist will help you sort out what needs to be corrected and help to reframe and rebuild pathways. But because those conversations happen with the therapist in your conscious, waking state, you are not as open to your subconscious feelings. It might take a little time to get to the heart of the problem. Behavioral therapists often work with EMDR (Eye Movement Desensitization and Reprocessing), which is an effective way to shrink neural pathways quickly once they have been identified.

• Self-therapy through meditation and focus. This may be a long path, but slow improvement is better than no improvement at all.

Dedication will make all the difference.

However you choose to tackle your family issues, you’ll feel more balanced, more peace, more happiness, and more joy with yourself and with everyone else once the work has been done.

If you would like to learn more about hypnotherapy or make an appointment, visit truenorthmindmanagement.com, call or text Erin at 435-429-2560, or email erin@truenorthmindmanagement.com.

About the Author Erin Del Toro is a certified Clinical Hypnotherapist for True North Mind Management. She is passionate about combining eastern and western medicine, changing the effects of trauma, and helping others unlock the power of their true potential.

When she’s not reading and learning about the mind, she enjoys spending time with her daughters, training for ninja warrior competitions, and staying active in the great outdoors of Southern Utah.

St. George Health & Wellness Magazine | November/December 2021 51

Design the Ultimate Glass Shower for Your Bathroom At Jones Paint & Glass, we provide stunning and luxurious shower glass doors and enclosures that are customized to your taste. Our professional installers ensure precision when replacing your shower glass or when installing an entirely new glass shower enclosure.

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New shower glass can instantly modernize your bathroom and give it a refined elegance. Keep the framed enclosure you currently have, or design a new, framed shower altogether hassle free.

The increasingly popular Euro shower doors or frameless glass shower enclosures provide an elegant, modern alternative to traditional framed shower enclosures.

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St. George Health & Wellness Magazine | November/December 2021 53

Stay in Your Space About the Author Matt and KerryAnn Humphrey have fifty-five years combined experience in occupational therapy (OT) practice. They met at UTMB-University of Texas Medical Branch at Galveston in Galveston, Texas, and have been married for twenty-seven years. Matt and KerryAnn have three adult children. They have lived in the southern Utah area for twenty-seven years.

They recently ventured into private practice in Hurricane, Utah, and are owners of Unity Health and Wellness.

By Matt and KerryAnn Humphrey, Unity Occupational Therapy

We all fall. From the time we pursue our first ventures at creeping and crawling to our last efforts as seniors, falls are a part of life. However, we do not fall as gracefully as we age, and the results can be devastating.

General statistics gleaned from the United States Consumer Product Safety Commission state that over one million people over the age of sixty-five are treated at emergency rooms annually for injuries related to “everyday use” activities.

This is three times greater than the population under age sixty-five.

In terms of loss of balance and falls in the United States, the Home Safety Council states that of those over the age of sixty-five, a third fall annually. And of these, roughly five thousand falls are fatal.

There is a definite concern with the geriatric population related to fall issues that necessitates making recommendations that can diminish risks and promote a setting that can nourish a safe living environment for the elderly at-home patient and give peace of mind to caregivers. In my years as an occupational therapist doing home evaluations, the quick answer to minimizing fall risks has been to remove cords from walkways, pick up throw rugs, and monitor small pets that can get underfoot.

Bathroom Safety Checklist:

• Are grab bars available?

• Are throw rugs on the floor?

• Is there a tub/shower combination or easy access to bathe?

• How is the night lighting?

• Is toilet access safe?

• Can the medicine cabinet be reached easily?

• Are soap and accessories within reach in the bathing area?

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Whether they are electrical or attached to supplemental oxygen, cords should be taken up walls instead of across walkways. When doing this, however, it is important to always adhere to proper electrical safety recommendations. If possible or when necessary, rearrange furniture to allow safe access in the home, especially if the homeowner utilizes an assistive device, such as a cane, walker, or wheelchair. Care should be taken with oxygen cords; do not crimp them in doors if the concentrator is put in another room or a garage.

This can lead to diminished oxygen exchange and increased fall risks from saturation drop, a diminished cognitive status that can be attributed to lack of oxygen.

Removal of throw rugs is another concern related to falls. Unless a throw rug is secured on the floor and large enough to remain immobile with foot placement, it should be removed or only put down for access into or out of a bathing area. As I always tell clients, “I only make recommendations. You have final say.”

We all know seniors who have a little dog or loving cat that follows them all around the home, doting on them or rubbing against their legs. Pets are great, but they have also tripped the owner or pulled them down out on a walk with a resultant injury. I would never say the solution is to get rid of a senior’s pet. However, I do suggest a fall-risk awareness, especially to those who have balance issues or for those who have an environment that does not allow them to let the pet into the backyard. The emphasis with a small pet is control. An active senior should be caring for the animal on a consistent basis with the pet adapting to the senior’s needs, not the other way around. Someone who is walker or wheelchair bound that cannot let their dog or cat out in an open area for play and relaxation for a considerable amount of time should look at other options for that animal.

Be aware that the bathroom is the most common fall area of any home at any age. This has to do with the dynamics of transition surfaces (shower/tub access), clothing manipulation (bathing/ toileting), and overall hard surfaces for hygiene reasons.

Making the bathroom a place where it feels safe comes down to making the right accommodations. Look for foreseeable problems that might cause a fall, and adjust the safety of the space to those who are most at risk for injury. Grab bars can provide secure hand holds for bathroom transitions, but for placement and installation, use a trusted healthcare professional or bonded contractor who will back up his work.

The fact is that falls can limit adults, mainly seniors, and can mean the difference between staying in your home space, having to go to a rehab facility, or finding a long-term solution. With careful planning, most of the “golden age” population can safely stay in their homes for years to come.

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St. George Health & Wellness Magazine | November/December 2021 55

Ketamine What Is All the Fuss About?

By Koby Taylor, PharmD

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#FusionIsBetterMedicine FUSION PHARMACY Santa Clara (435) 703-9680 | St. George (435) 656-2059 | www.FusionSpecialtyPharmacy.com

If you’ve been paying attention lately, you probably have seen and heard a lot of advertising and news articles about ketamine. As a pharmacist, when I see and hear that drugs like this have resurfaced into the mainstream, I’m always curious about how this must appear to the everyday person. People who are not in the healthcare world may think, “Is this a fad, is this a miracle, or is it just another pharmaceutical drug getting pushed out on the population? And, why should I even care?”

From my pharmacological and functional medicine perspective, ketamine’s popularity in the media lately has come on like a fad, but as far as ketamine’s history and its uses, it is a miracle. Frankly, I’m amazed it took so long to reach mainstream media. For years, my pharmacists and I have been combining ketamine and other ingredients to relieve pain from arthritis, neuropathy, migraines, postsurgical pain, scarring, and so on. In my pharmacy, I have found that most patients prefer using a ketamine compound alternative to opioids when it comes to pain management simply because ketamine is devoid of side effects like nausea and constipation, which opioids are famous for.

Why and How Does It Work So Well?

Let’s touch base on the basics about pain and the brain and then the basics about ketamine. When pain receptors are activated, like when you stub your toe, signals are sent through your nervous system to your brain, specifically the prefrontal region and limbic system (ACC, amygdala, VTA, and NAc).

This system analyzes the signals and prepares your body for a fight or flight response by releasing cortisol. This is why you suddenly feel sweaty, your heart races, and you get emotional. All of these are reactions to painful or stressful stimuli, and all happen within nanoseconds.

Ketamine is a synthesized drug that was developed to be used as an anesthetic and sedative in the 1960s. It gained a lot of notoriety during the Vietnam War when soldiers had to be treated on the battlefield while still conscious. Ketamine has an unusual ability to manipulate glutamate, a neurotransmitter that connects all the systems of your brain, not just the pain center. Because of its ability to reach multiple systems simultaneously, it can give a patient a disassociated and sedated feeling while blocking pain.

This is not to be stated lightly. There is a lot to the brain’s chemical composure here, but in the interest of this article, I just want to highlight this effect and hopefully pique your curiosity enough that you’ll investigate more on your own.

One of the Most Painful Experiences a Person Could Go Through: the Case of the Kidney Stones I recently had a patient, a forty-nine-year-old male, who was experiencing severe, acute pain from kidney stones. Between the onset of the pain from the stones and undergoing a common treatment called lithotripsy (a procedure that uses sonic waves to break up the stones, thereby making them easier to pass), he had been trying to manage his pain for about three days using prescribed opioids. continued on page 58

St. George Health & Wellness Magazine | November/December 2021 57

Ketamine (cont’d)

continued from page 57 While the opioids helped to dull the pain, my patient found that the relief was too short-lived, especially as the pain intensified the longer he waited to pass the stones. And as opioids commonly do, they started to make him nauseous. His fear of having to take more than the prescribed dose just to function was looming. It was while talking with friends that he was recommended to seek my help to find an alternative for his pain. After speaking with him and his provider, we decided that we would have him try ketamine in a lozenge delivery form. To use the lozenges, he placed one between his cheek and gum and let it dissolve. He was prescribed one 50 mg lozenge every eight to twelve hours.

After his recovery, he came back to the pharmacy to tell me about his experience.

He reported that after just the first dose, his pain had subsided for an entire eight hours.

He said that he felt a little loopy in the first forty-five minutes to an hour, much like the opioid made him feel, but this subsided.

He commented that he was able to rest better at night, something that had eluded him at the onset of his kidney pain, and when he eventually passed the stones, the experience wasn’t the same excruciating one he experienced a few years prior but was one that was more tolerable.

Ketamine Beyond Pain Management Knowing what we do about how ketamine works in the brain, even though there’s still more to discover, would you

be surprised to learn that ketamine is also being used for treatment resistant depression, PTSD, suicidal ideations, anxiety, and even addiction? Combined with talk therapy, patients are experiencing life-saving transformations. And it doesn’t stop there. Ketamine is being studied for its uses with post-concussion syndrome or TBI (traumatic brain injury) patients, and studies are being done involving its use for the treatment of Parkinson’s disease. There’s more to learn about ketamine. If you or someone you love needs an alternative to manage pain, addiction, neurological issues, or mental issues, then I would say you should explore your options with ketamine therapy.

Ketamine Education If you want to know more about ketamine so you can discuss it with your doctor, you are welcome to contact me at Fusion Pharmacy or speak with your pharmacist.

If you’re a medical provider who is interested in having more information to pass along to your patients, you are welcome to join my ketamine education summit online as my colleagues and I guide you through dosing and the forms in which ketamine is available (transdermal, intranasal, sublingual, and intravenous).

Visit https://summits.fusionspecialtypharmacy.com/ PrescribingKetamine.

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

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Ketamine for

By Scott Allen, MD

Andrea (not her real name) presented to my office two years ago because she was depressed and suicidal. “I’ve boxed up my possessions, and have my affairs in order, so nobody has to do anything when I’m gone,” she said. Her shoulders were slumped, her hair a mess, and her arms and legs in constant motion.

“I don’t want to live anymore.”

We embarked on a series of ketamine infusions, which improved her suicidal ideation, but it was clear early on in our therapy that she was holding back. She wanted to let go of something, the pain lying just under the surface. On the third infusion with me, she finally opened up.

“When I was a teenager, I was raped during a campout, and burned with a stick,” she said while pointing to a scar on her neck. “For the last ten years, I’ve walked around with constant guilt and shame.” And then the tears came. “I’ve never told anyone this until now.”

For the next year, we worked closely together as more details emerged. With each visit, Andrea found more strength to face her innermost shadows.

Ketamine places the patient into a non-ordinary state of consciousness. Some people have dreams and visions. A recurring theme for Andrea was living in a house of mirrors, perhaps signalling that she wasn’t sure which reflection was her true self.

For patients who are suffering from post-traumatic stress disorder, such as sexual assault victims and veterans, ketamine allows them to gain a bird’seye view of their trauma. When seen through a different lens, the trauma takes on less energy in their minds. Additionally, many patients gain a deep sense of love for themselves and others.

This love is something of which we’re all aware and of which we occasionally catch glimpses, but ketamine shows it to us with clarity and surety. It’s like reconnecting with an old friend.

Clinical research supports this as well. Last February, the American Journal of Psychiatry reported that six infusions of ketamine significantly reduce the symptoms of chronic PTSD. This is a huge advancement for a disease process that has found few solutions. In the coming years, MDMA will likely be approved by the FDA for PTSD

“

“

PTSD

For patients who are suffering from posttraumatic stress disorder... ketamine allows them to gain a bird’s-eye view of their trauma.

treatment, which will give us another powerful tool to help people suffering from trauma.

Key to the success of ketamine and MDMA alike is the role of a trauma-informed therapist.

A skillful therapist guides the traumatized patient through the dark jungle of traumatic memories and helps them reconnect with their bodies.

That’s why I’m passionate about ketamine-assisted psychotherapy.

Many clinics give ketamine as a standalone medical treatment, which can have some benefit.

But for truly transformative therapy, especially for those with a traumatic past, psychotherapy is the essential ingredient.

During subsequent ketamine treatments, Andrea relived the assault, but this time she was able to make peace with the scared little girl being burned. And later, she was able to hug—and love— the twenty-five year old who felt worthless and defeated. Andrea even reconciled with her parents, for whom she held so much resentment and blame.

Today, Andrea is in college, pursuing a nursing degree. “You were the only one I told,” she recalled recently. “Thanks for being my saving grace.”

About the Author Dr. Scott Allen is a St. George-raised, board-certified anesthesiologist. He has specialty training in transplant anesthesiology and currently practices with Mountain West Anesthesiology at St. George Regional Hospital. He is also the medical director of Satori Health, an integrated ketamine clinic. Dr. Allen is the current president of the Washington County Medical Association. With his deep roots in Utah, he has a special passion for improving the mental healthcare of his friends and neighbors in the community.

Dr, Allen enjoys outdoor pursuits with his family and communing with nature. He’s doing his best to stay grounded in the moment!

St. George Health & Wellness Magazine | November/December 2021 59

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

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By Brigit Atkin In 1946, Frank Capra likely had no idea his sentimental small-town story It’s a Wonderful Life would become a seasonal favorite for the ages. In the movie, it is Christmas Eve, the night of miracles, and George Bailey certainly needs one. After a lifetime of saving the lives of others, he’s about to give up on his own. He’s broke, facing prison, and in deep despair over a Bailey Savings and Loan shortage that truly is not his fault. After angrily wishing that he’d never been born, George jumps off a bridge but is rescued by a guardian angel, Clarence, who temporarily grants George his wish by showing him what the world would be like without his unique contributions.

Although George believes that he has never had a lucky break, as he steps back to review his choices, he realizes his decisions in life were the right ones. He is able to acknowledge the lives that he saved and the lives he changed for the better. He also concedes he is a rich man indeed.

He has a loving and supportive wife, healthy children, work that blesses others, and more friends than his house can hold at one time.

Thankfully, George did not throw away his wonderful life!

As I reflect on the story of George Bailey, I think of two prominent men in my life—my father and my husband—and the power of one person’s influence.

It has been said that our lives are gifts from God and that what we do with our lives are our gift to Him. In this season of gift-giving, reuniting with friends and family, and celebrating holiday traditions, may we acknowledge the miracle of life, give thanks for our hardships, and see our lives as a blessing to others.

It truly is a wonderful life!

Due to extreme difficulties and childhood abuse, my dad felt his young life had no purpose and made several attempts to end it. He may have felt his life was cursed, but as time passed, he became a blessing to many as he always looked out for the underdog, even in his youth.

When he became an adult, he was able to reach out and help many at-risk young people whom nobody else could or would help. I recall more than one distressed mother calling on my father for the blessing of his special gifts to help a wayward son. My dad quietly changed many lives in a positive way by simply using his unique abilities to benefit others.

On the other hand, my husband was the beneficiary of the positive influences exerted by others. When he talks about how rambunctious and difficult he was in his youth, he credits the change of direction he made in his life to his Uncle Clayton and cousin Brent, who hired him as a ranch hand at the age of ten. They taught him the value of hard work, from which he acquired a toughness he knows he wouldn’t have otherwise. To this day, he carries this work ethic with him, and he is forever grateful for the way these two men showed him a better place to put his youthful energy.

How wonderful is your life right now? In the midst of holiday stress, financial concerns, health scares, and world turmoil, can you step back from the symbolic bridge just enough to see how sacred, how important, how special your life is? Take a long look at the lives that are better because you are here.

Two things are certain about the travails of life: they change and they pass. What does not change is your personal growth as you respond in healthy ways to the hard knocks of life.

St. George Health & Wellness Magazine | November/December 2021 61

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Suicide

Prevention Know the Signs of Depression

By Dixie Technical College Staff

Everyone has moments when they wonder if their life really matters. For some, it’s a momentary passing thought. For others, it’s a nagging thought that won’t go away. This nagging thought can be so persistent that it can grow and eventually develop into more than just a question. When this happens, it is time to do something different If you have ever seriously considered whether the people in your life would be better off without you, then please keep reading.

Believe these three things: 1. Your life matters to the people around you more than you can possibly imagine.

2.

Every emotion and problem you’re currently feeling will improve and change.

3. Opening up about your feelings can help provide relief from loneliness and pentup negative feelings.

You may feel completely alone and isolated from any meaningful relationships.

You may be feeling things that you believe are going to destroy you. And yes, you may be suffering through something so difficult you believe nobody could possibly understand.

All of these things are real; but they are also temporary. Suicide is so tragic because someone makes a permanent decision about a temporary problem.

Understanding Depression and Effective Treatment Even though everyone occasionally feels sad, these feelings tend to pass rather quickly. By contrast, a person with depression experiences extreme sadness or despair that lasts two weeks or longer, interferes with daily living, and can cause physical pain. Changes in mood marked by sadness, hopelessness, and worthlessness may occur.

Depression is one of the most common and misunderstood health disorders. In the U.S. alone, it is estimated that well over ten million people are affected. Depression is most common among middle-aged adults, and women are twice as likely as men to suffer from it. (The exact reason for this is not known, although social and biological factors may apply.)

Depression is often ignored or left untreated because people don’t recognize its symptoms and are sometimes hesitant to admit they may be suffering from an emotional disorder. Unfortunately, feelings of depression are often viewed as a sign of weakness rather than a signal that certain mental, emotional, and physical aspects of a person’s life are out of balance.

Those with depression who do not seek help suffer needlessly. The fact is that people with depression cannot simply “snap out of it” and feel better spontaneously. Unexpressed feelings and concerns accompanied by a sense of isolation can worsen depression. If continued on page 64

St. George Health & Wellness Magazine | November/December 2021 63

continued from page 63 depression goes untreated, it can last a long time and aggravate other illnesses. Depression can seriously impair a person’s ability to function in everyday situations. But it is one of the most treatable illnesses when an individual receives competent care.

What Are the Causes of Depression?

While the exact cause of depression is unknown, it appears to result from a biochemical imbalance in certain parts of the brain. A combination of genetic, chemical, biological, psychological, social, and environmental factors likely contribute to the disorder. Between 60 to 80 percent of those diagnosed with depression have a family history of the disorder. Anxiety, issues with drugs and/or alcohol, and chronic and serious illness—such as heart disease or cancer—may be accompanied by depression.

Significant transitions and major life stressors, such as the death of a loved one or the loss of a job, can help bring about depression.

Other subtler factors that lead to a loss of self-

identity or self-esteem may also contribute.

Psychotherapy helps people identify the factors that contribute to their depression and deal effectively with the psychological, behavioral, interpersonal, and situational contributors. Skilled health and mental health professionals can work with depressed individuals to help pinpoint the life problems contributing to their depression for which there may be solutions or improvements.

Options can be identified and realistic goals set that enable those seeking help to enhance their mental and emotional well-being.

It is helpful to assist the depressed person in identifying negative or distorted thought patterns that contribute to feelings of hopelessness and helplessness. Skills can be developed to relieve suffering and prevent later bouts of depression. These skills may include developing or strengthening social networks, creating new ways to cope with challenges,

and crafting a personal self-care plan that includes positive lifestyle changes.

Living with a depressed person can be very difficult and stressful on family members and friends. The pain of watching a loved one suffer from depression can bring about helplessness and loss. Family or couples therapy may be beneficial in bringing together all the individuals affected by depression to help them learn effective coping mechanisms.

Sometimes the circumstances involved in depression are ones over which an individual has little or no control. At other times, depression occurs when people are unable to see that they actually have choices and can bring about change in their lives. It is important to be able to intervene at this point to help them act on this awareness.

Thinking styles affect depression. People who tend to be perfectionists, highly critical of themselves, or very controlling may be more prone than others to suffer from depression.

Environmental influences such as unfavorable family, social, or professional environments can cause depression. Seasonal affective disorder (SAD) is another form of depression that is caused by a decrease in the amount of exposure to sunlight a person receives.

What Are the Symptoms of Depression?

The symptoms of major depressive disorder (MDD) include at least one of the following symptoms most of the day, every day, for more than two weeks:

Depression is one of the most common and misunderstood health disorders. In the U.S. alone, it is estimated that well over ten million people are affected.

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The Suicide Prevention Lifeline will listen and help you develop a plan. They are available twenty-four hours a day, seven days a week.

Suicide Prevention Hotline: 1-800-273-8255 Visit their website at https://suicidepreventionlifeline.org/ They have live chatting and other resources available.

You can also call the Intermountain Healthcare Lifeline at 1-800-273-8255.

• Changes in sleep, appetite, concentration, energy level, and sex drive.

• Sadness, emotional numbness, and negative or gloomy thoughts.

• Crying spells, anxiety, agitation, or irritability.

• Loss of interest or pleasure in usual activities.

In addition, MDD involves having at least four of the following symptoms nearly every day: • Poor appetite and significant weight loss or increased appetite and significant weight gain.

• Inability to sleep, increase in time spent sleeping, or trouble sleeping soundly.

• Fatigue and/or loss of energy.

• Agitation and restlessness.

• Decreased sex drive.

• Feelings of self-reproach or guilt that are not appropriate.

• Trouble thinking clearly or concentrating.

• Memory problems.

• Thoughts of death or suicide or actual suicide plans or attempts.

How Can I Recognize Depression?

1. Behavioral changes occur, such as a general slowing down, neglect of responsibilities and appearance, poor memory, inability to concentrate, and irritability.

2. D ifferences in feelings and perceptions arise, such as emotional emptiness, inability to find pleasure, hopelessness, exaggerated self-blame or guilt, loss of self-esteem, and suicidal thoughts or actions.

3. P hysical complaints without any apparent cause are manifest, such as sleeping disturbances, chronic fatigue or lack of energy, unexplained headaches, backaches, or similar complaints, and digestive upsets.

How Can I Take Care of Myself?

• Talk your problems over with a close friend or family member, and join a support group.

• Avoid being too self-critical or setting goals that are too difficult to reach.

• Take a break from daily routines, and engage in fun, entertaining activities.

• Discover the activities that make you feel somewhat better, and focus on them.

• Do things for yourself. Take part in activities even when you feel like avoiding them.

• Do not withdraw from others.

• Eat healthy, well-balanced meals. Avoid drinking alcohol or using illegal drugs.

• Exercise several times a week to work off frustrations and tension.

• Do relaxation exercises daily and breathing exercises during times of high stress.

• Get enough rest and keep your sleep pattern as regular as possible.

• Pay attention to grooming and overall cleanliness.

• Learn new, positive skills for solving problems.

• See a physician or therapist if symptoms are severe and prolonged.

If someone you know talks about suicide or behaves in a way that makes you think the suicide is a possibility, it may be frightening or upsetting, but don’t ignore the situation. Although you may worry that you’re overreacting or that you may ruin your relationship, the safety of your friend or loved one is more important. You are not responsible for someone else’s suicide, but your intervention may help someone you care about see that there are other options available.

Dixie Tech College expresses gratitude to Geoff Steurer, MS, LMFT, and Jonette Reber, DC, LMFT, for their insights into depression and suicide.

St. George Health & Wellness Magazine | November/December 2021 65

Six Tips to Take the Edge Off Holiday Stress

By Matt Eschler, PhD, LMFT

About the Author Matt lives in St. George, Utah, where he and his wife, Chris, are enjoying their life with each other. Since their children have grown up and moved out to pursue their dreams, Matt and Chris travel the world. They want to visit 200 countries before they are done. Matt and Chris are active in their community and enjoy working out, training for marathons, and spending time participating in numerous activities with their adult children. Matt received a PhD in psychology. He is focused on the arena of resolving personal conflicts and improving interpersonal relationships. In addition to his doctorate degree, Matt has earned a master’s degree in marriage and family therapy, studied criminal justice and received a category one license with Peace Officer Standards and Training, and received a degree in the Arts of Business Management. Matt is a professor at Dixie State University and hopes to be part of the positive growth of southern Utah.

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Halloween, shopping excursions, Thanksgiving weekend, the Christmas season, and New Year’s celebrations are holidays that are anticipated with either excitement or fear. I would like to offer six tips that are aimed at moving the rating needle toward excitement and joy and away from fear and dread.

It is not uncommon for families to experience some disconnect during the holiday season. Much of this disconnect stems from the fact that each person has different expectations and different rituals for this time of year. This can trigger relationship discord during a season that is all about families coming together to feel love, peace, and joy while in each other’s company.

While meeting with couples and families over the past three decades, I have found that the six holiday tips listed below will reduce conflict and highlight peace and joy for you, your partner, and your family members.

1.

Decide what your family has time and energy for during the holiday season. When you add five or six holiday activities into an already busy schedule, it may overwhelm you and your family. Have you ever dreaded the office party because you have so many other parties to attend?

Be wise in what you cut out of your schedule. It is fine to politely say no to certain events.

2. M ake a complete list of the holiday events that you will be celebrating and create a task list of items that need to be assigned. Discuss this list.

Will you be hosting or attending? Do you and your partner see the bigger picture of what will need to be done?

3.

With a clear shared vision for what you will be doing for the holiday season and a complete list of agreed upon tasks, sit with your partner and decide who is going to accomplish each task. This list of responsibilities needs to be as complete as possible so that there are minimal surprises as the holidays arrive. If you have children who are old enough to take on holiday tasks, delegate some items from the list to them.

4. A ctive listening and clear communication are mandatory. Couples that carve out specific time to discuss their schedules and their assignments will do much better and feel more connected than couples that divide up work and then meet up after the new year. Active listening requires that couples take turns sharing their thoughts and feelings with each other.

Once both you and your partner feel heard and understood, it is much easier to reach an agreement that is mutually beneficial.

Remember, it is not a debate or a competition; it is a connecting conversation.

5. C ouples need to take time to connect with each other intimately during the holidays. Create time for a weekly five-hour date night for just the two of you.

Remember the eight-second hug and the six-second kiss when reuniting after time apart. Don’t become “business partners” during the four-months of a holiday season.

6. K now your stressors and get ahead of them. If you experience a little road rage, be sure to leave lots of time to slow down and enjoy a song on the radio. If you dread long lines, try to shop at low impact times of the day.

Above all else, slow down and spread kindness wherever you go. Smile more, say a kind word at every opportunity, take care of yourself, and have an incredible holiday season in 2021!

St. George Health & Wellness Magazine | November/December 2021 67

Seven Tips To Avoid the Holiday Health Hangover

By Gini Grimsley

The holidays are a time of fun, friends, family, and food. Though many of us start with good intentions, we often struggle to avoid overindulging.

Create a plan so you can successfully navigate those final forty-five days of the year! Here are seven tips to help you avoid temptation so you can thrive during the holiday season.

1

Choose wisely

2

Make room for veggies

3

Take ten

4

Drink to your health

5

Eat regular meals

6

Visit people, not food

7

Stay active

The list of favorite holiday recipes can be longer than a drugstore receipt.

Certain dishes are only served around the holidays, which usually leads to overindulging. Take some time to pick your top three to five dishes being served at the event or party and stick to those. Then focus on savoring each bite! The more you enjoy each spoonful, the less your body will want to eat.

Many holiday dishes—though delicious—are heavy in sugar and fat.

When building your plate, start with vegetables first, then add protein, and finish off with one or two of your favorite sweet bites.

It takes the body about ten minutes to feel satisfied, full, or overly stuffed.

Before heading back to the spread for seconds, find someone to chat with for a few minutes while your body digests. When your conversation is over, you’ll be able to better determine if you’re still hungry or if you’ve had enough.

Alternate between water and alcoholic drinks over the course of the event.

Cocktails and festive drinks can have a ton of hidden sugar that might send you over the caloric edge, making you feel worse the next day. Water and sparkling water can help keep you hydrated and avoid a hangover.

Stick with your normal eating schedule and food selection. The holidays consist of just a handful of bigger meals spread out over 45 days. If your normal eating and current activity levels can be maintained, you’ll be better off going into the new year, and you won’t need a big jumpstart to eat well and exercise more. Skipping meals in preparation for holiday events can often lead to overeating.

One of the best parts of the holidays is the opportunity to catch up with friends and family you may only see during this time. Take the focus away from the food and spend more time catching up with loved ones.

Relationships last longer than pie.

It’s easy to skip workouts and be more sedentary during this time of year. Plan walks or outdoor activities with friends and family so you can still get your exercise in and spend time with those who are most important to you! Making it to the gym when there are social gatherings or days when the gyms are closed in observance can make your normal workout routine challenging. Keep in mind you can still move your body in other places than the gym. Bodyweight workouts and walking are great ways to stay active (and can help with digestion and sleep, too)!

The holidays don’t have to derail the progress you’ve made. Approach the last forty-five days of feasts, parties, family, and stress with a plan so you avoid the holiday hangover.

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About the Author Gini is the Director of Fitness Product for VASA Fitness where she is known for creating cutting-edge fitness programming for VASA’s clubs across eight states.

Visit our free world-class outdoor sculpture galleries.

www.artaroundthecorner.org St. George, UT

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GREAT MUSIC SERVED UP VARIETY STYLE

W W W. S TA R 98 1 .C O M St. George Health & Wellness Magazine | November/December 2021 69

Dixie State University Students Experience Life-Changing Education in Ireland

By Kaylee Cluff

Not many students can say they spent their summer in remote southwest Ireland working as part of a professional film crew for a television series while receiving college credit for it.

temperatures made for a truly memorable experience, requiring students to adapt to their surroundings. “It was pretty tough on a lot of people. It was not an easy shoot by any means,” Carter said. “But because of that, we had to lean on each other a little bit more than we would have if it was comfortable and easy.”

Last summer, DSU students took part in a life-changing film opportunity on location in the green, rolling hills of Ireland. Sixteen students and five faculty members lived, worked, and became immersed in the Irish countryside while filming the television series Groundbreaking.

Despite the difficulties, Underhill feels the trip was truly a lifechanging event. She had never taken a film class before the trip and is now excited to take her new skills and experience into the classroom.

About the Author After graduating with her associate degree from Mesa Community College, Arizona native Kaylee Cluff transferred to Dixie State University.

As a junior at Dixie State University, she is pursuing a bachelor’s degree in public relations. Kaylee is enjoying her time in southern Utah and is looking forward to exploring everything the community has to offer.

Fortunately, Dixie State University film and theatre students can.

Dixie State University’s motto is “active learning. active life.” And according to film and photography student Jordan Palmer, “There is no better example of active learning than the Ireland trip.”

Palmer was one of the few students who was able to attend this learning opportunity. “Everything we do in film is hands on,” he said.

“This project just happened to be hands on overseas, working on something that might be displayed for the masses to see.”

Faculty member Kreigh Carter is a graduate of Dixie State University and echoed Palmer’s views on the Ireland trip and the reallife application the students were given. “Filmmaking is one of those fields where, as teachers, we can get up and speak to the students all day and talk at them or show videos, but if you aren’t out there doing it, it’s just not the same,” Carter said.

While the beautiful green Irish countryside made the perfect backdrop for filming, the scenic views also created some difficult challenges for the crew. Harsh rain, strong winds, and freezing 70 www.sghealthandwellnessmagazine.com

DSU sophomore Kayla Underhill echoed the overall toughness of the shoot but added, “Everyday, everyone was motivated to put in the work. Of course, we had days where people were upset or stressed, but people did not give up, and it was amazing to experience.”

Clearly, “active learning. active life.” is more than just a tagline at Dixie State University. It is embedded in the school and campus culture, from the rolling hills of Ireland nearly 5,000 miles away all the way back to the DSU campus and everywhere in between. DSU students are getting an education they’ll never forget.

For more information about Dixie State University, visit www.dixie.edu.

Photos courtesy of Kreigh Carter

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St. George Health & Wellness Magazine | November/December 2021 71

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72 www.sghealthandwellnessmagazine.com

Riverfront Medical Center

Conventional Prescription Pharmacy, Specialized Compounding, and Natural Alternative Therapies

617 E. Riverside Dr., Suite 104 St. George, UT 84790 Fax: (435) 656-3059 Email: fp@rx-fusion.com

BE A

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By NewsUSA

SAVE A

LIFE.

LEARN HANDS-ONLY CPR

Witnessing a cardiac arrest can be frightening, but don’t be afraid to take action. Two simple steps can save a life.

Each year, more than 350,000 cardiac arrests occur outside of a hospital or emergency department, according to the American Heart Association. When someone experiences cardiac arrest, immediate cardiopulmonary resuscitation (CPR) can make the difference between life and death. In fact, immediate CPR can double or triple a cardiac arrest victim’s chance of survival.

Many people still think that effective CPR involves mouth-to-mouth resuscitation as well as chest compressions, and they may be hesitant to perform it. But that is not the case. Hands-Only CPR has been shown to be as effective as conventional CPR for cardiac arrests in the home, at the office, or in public places in the first few minutes until more advanced help arrives.

“By equipping people with Hands-Only CPR training, they learn how easy the technique is, and there is a comfort level that will help them overcome concerns that cause hesitation to act in an emergency,” said Raina Merchant, Chair, American Heart Association Emergency Cardiovascular Care. Hands-Only CPR includes just two simple steps: • First, call 911.

• Second, push hard and fast in the center of the chest of the individual having a cardiac arrest.

How hard to push? At least 2 inches. How fast? That’s easy. Use the beat of a familiar song that has 100 to 120 beats per minute.

For example, the classic disco hit “Stayin’ Alive” can help you stay on pace, but anything with a similar tempo will do.

To help promote the lifesaving value of Hands-Only CPR, the American Heart Association has partnered with the Anthem Foundation, the philanthropic arm of Anthem, Inc., in a public service campaign, The Power is in Your Hands, to encourage everyone to learn Hands-Only CPR. “Approximately 70 percent of cardiac arrests happen at home, and CPR can double or even triple chances of survival if performed immediately,” said Shantanu Agrawal, M.D., Chief Health Officer at Anthem, Inc. “Together with the American Heart Association, the Anthem Foundation remains focused on working to increase the number of people who learn Hands-Only CPR. By providing greater access to training, we can help increase the number of people who are prepared to respond in case of an emergency, and for some, that could mean saving the life of someone they love.”

The American Heart Association offers a ninety-second livestream instructional video demonstration of HandsOnly CPR, as well as a new CPR first aid app that anyone can download onto a phone.

Visit heart.org/handsonlycpr for more information.

St. George Health & Wellness Magazine | November/December 2021 73

Doctor’s Advice on Reducing Your Risk of Stroke:

GOOD SLEEP

By NewsUSA Vascular surgeon Dr. David H. Stone of the Dartmouth-Hitchcock Medical Center—also a member of the Society for Vascular Surgery—offers some critical advice to adults who are concerned with their risk of stroke: poor sleep is one factor that can lead to stroke.

“Research says less than six hours a night increases the risk of stroke symptoms four-fold among middleage to older adults who have a normal weight and low risk for obstructive sleep apnea,” Stone explained.

“Lack of sleep increases inflammation, blood pressure, and the release of certain hormones, creating a greater stress response that increases stroke risk.”

Stone suggests the following sleep aids for better rest:

• Use a comfortable, firm bed to get maximum spine and body support as well as ease of movement.

For people managing chronic pain, consider a heated waterbed, airbed or foam mattress, an electric blanket or a mattress pad on low heat, or a wool mattress pad that provides heat. All options are especially useful for cool or damp nights.

• Remember that temperatures above seventyfive degrees or lower than fifty-four can disrupt sleep. Researchers suggest cooler instead of hotter rooms. If necessary, use a vaporizer or humidifier since moist heat generally leads to better sleep.

Clear space around the bed and put only necessary items on a nightstand.

• Refrain from consuming stimulants like cigarettes, diet pills, and caffeine.

• Avoid electronic devices at least one hour before bed because they tend to disrupt sleep rhythms.

• Avoid diuretics before you go to sleep. Unless told by a physician to increase fluids, reduce their intake prior to falling asleep. Also, try not to eat right before bedtime, although a glass of milk is fine.

LACK OF SLEEP INCREASES I N F L A M M AT I O N , BLOOD PRESSURE, AND THE RELEASE OF C E RTA I N H O R M O N E S , C R E AT I N G A G R E AT E R S T R E S S R E S P O N S E T H AT INCREASES STROKE RISK.

• To wind down, read a chapter from a book, or take a warm bath. To fall asleep, try distraction techniques like counting backwards or relaxation tapes.

• Go to bed and get up at the same time each day.

Afternoon naps are acceptable, but avoid napping after dinner.

• Enjoy sunny days by spending time outdoors to regulate your body’s internal clock. If possible, exercise at the same time during the day (not before bed).

• Reset your sleep clock. Go to bed an hour earlier or later each day until you reach the hour you want to go to sleep.

To learn more about your vascular health, visit the Society for Vascular Surgery’s website at www.VascularWeb.org.

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St. George Health & Wellness Magazine | November/December 2021 75

Dining Guide St. George

Angelica’s Mexican Grill

101 E. St. George Blvd., St. George, UT 84770 | 435-628-4399 Mexican | Vegetarian and Vegan Options | Family Friendly | $ Mon.–Sat., 11:00 a.m.–9:00 p.m.; Closed Sun. Located Downtown on St. George Boulevard, Angelica’s Mexican Grill serves fresh, made from scratch authentic Mexican food. The flavor driven and nationally recognized menu provides everything and more that you would expect from a Mexican restaurant, including street tacos, Mulitas, Tortas, Sweet Carnitas, Machaca, and their famous salsa bar. Vegan and Vegetarian dishes are always available. Seating is available inside and also outside on the spacious patio. Catering & To-Go ordering available.

Benja’s Thai and Sushi

2 W. St. George Blvd. #12, St. George, UT 84770 | 435-628-9538 Thai | Sushi | $$ Mon.–Sat., 11:00 a.m.–10:00 p.m.; Sun., 1:00 p.m.–8:00p.m.

Hungry for sushi? Hungry for Thai curries? Benja’s Thai and Sushi, in the heart of downtown at Ancestor Square, will satisfy your craving with fresh sushi, curries, noodles and a great beer and wine menu. Stop in with business colleagues, friends, a date or the whole family, and be sure to come hungry – in addition to curries, noodles and sushi, Benja’s salads, soups and sticky mango rice are not to be missed.

Magleby’s

1450 Hilton Dr., St George, UT 84770 | 435-652-9600 American / Dine-In | Catering | $$ Mon.–Sat., 11:00 a.m.–9:00p.m.; Lunch Buffet, Wed., 11:00 a.m.–2:00 p.m.

Closed Wed. 2:00–4:00 p.m. and on Sunday With over thirty years of catering experience, we guarantee to make your next event magical! Everything we do we do with love, and you won’t find another catering company with as many homemade recipes or fully customized options. If you’re looking for a culinary experience creatively tailored to fit your event, we’re at your service.

Red Fort Cuisine of India

148 S. 1470 E., St. George, UT 84790 | 435-574-4050 Indian | Vegetarian, Vegan, Gluten-free Options | Healthy | $$ Mon.–Thurs., 11:30 a.m.–9:00 p.m.; Fri.–Sat., 12:00 p.m.–10:00 p.m.; Closed Sun. Located in the shopping and dining hub just north of St. George Boulevard, Red Fort Indian Cuisine is the only authentic Indian restaurant in St. George. The flavors are unique and harmonious, and many of their menu items are vegan, vegetarian or gluten free. Stop by and experience the delicious flavors of authentic East India. The elegant and inviting atmosphere paired with their kind and friendly staff, is sure to provide for a relaxing, enjoyable dining experience.

The Painted Pony

Cappeletti’s

36 E. Tabernacle, St. George, UT 84770 | 435-986-4119 Italian | Steak | Seafood | Contemporary | $$ Lunch: Tues.–Sat.,11:00 a.m.–3:00 p.m.; Dinner: 5:00 p.m.–9:00 p.m.

Centrally located in historic downtown near Town Square, Cappeletti’s is a favorite for casual business lunches, friend and family gatherings, and romantic evening dining. Authentic Italian pastas like gnocchi bolognese or cannelloni will comfort and satisfy, but if you’re not in the mood for pasta, the fresh fish of the day, tender Black Angus flat iron steaks, market fresh meats, and poultry are all prepared daily and presented beautifully. In this quaint and cozy family owned and operated restaurant, plan to settle in for warm, friendly Italian cuisine with an Argentinian flair, and leave satiated in body and soul.

2 W. St. George Blvd. #22, St. George, UT 84770 | 435-634-1700 Steakhouse | Seafood | Contemporary | Healthy | $$$$ Lunch: Mon.–Sat., 11:30 a.m.–4:00 p.m.; Dinner: 4:00 p.m.–10:00 p.m.; Sun., 4:00 p.m.–9:00 p.m.

In the heart of Ancestor Square, the Painted Pony delights with an upscale menu, full beer and wine list, cocktails and exceptional service. Prepare for a sensory experience with complex flavors, top-notch presentation and a beautiful atmosphere. Evening ambiance complete with soft lighting, fresh flowers and patio dining. Locally sourced, organic, vegetarian, vegan and gluten free options are available for every palate.

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 | $$ Mon.—Sat at 11:00 a.m.

The Pasta Factory, with its year-round, climate controlled outdoor patio dining wows with custom-made pasta, soups, sandwiches and salads. The Pizza Factory offers three locations with the best and freshest salad bar in town; homemade soups, sandwiches, famous bread twists and Southern Utah’s favorite pizza combinations.

Twenty-Five Main Café

25 Main Street, St. George, UT 84770 | 435-628-7110 Cafe | Coffee Shop | Gourmet cupcakes | $ Mon.–Thurs., 8:00 a.m.–9:00 p.m.; Fri.–Sat., 8:00 a.m.–10:00 p.m.

Visitors step from the streets of St. George to an atmosphere reminiscent of a Soho cafe when they stop by this counter-style downtown gem for breakfast, lunch and dinner.

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

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good choice when out for lunch with friends, and the generous serving size practically guarantees you’ll have enough to take home for dinner.

Having sampled such a variety of maincourse meals, I thought I might be too full for dessert. However, nothing was going to stop me from trying Magleby’s Award-Winning Chocolate Cake. The cake was four layers tall and served with a complement of vanilla ice cream and sweet raspberry sauce. Scrumptious and moist, it was the perfect blend of the rich, the smooth, and the tangy—the ultimate end to a wonderful meal. It took only one bite of this rich dessert for me to determine that Magleby’s was the place where I would be coming for my next birthday celebration.

RESTAURANT JOURNEYS:

MAGLEBY’S LOCAL, FRESH, HOMEMADE AT ITS BEST

By Markee Heckenliable I love food, but I’m the type of person who is reluctant to try a new restaurant.

I usually stick to a salad, soup, or sandwiches when I go out to eat. After trying Magleby’s in St. George, Utah, I am reluctant no more.

Upon entering the restaurant, I was immediately impressed by the dark wood and gray design of the dining area, which was accented with photographs of the beautiful southern Utah landscape. Also impressive was our courteous waiter Braxton who greeted us with a smile and provided great customer service.

The highlight, of course, was the food. For starters, I ordered two appetizers: Charcuterie and Spinach Dip. The charcuterie consisted of baked brie accompanied by well-crafted

meat and fresh fruit. It was almost too pretty to eat. The smooth texture and taste of the brie paired well with the savory taste of the meats and the sweet, tangy taste of the fruit.

Not to be outdone, the Spinach Dip, served with homemade tortilla chips and sourdough baguettes, was also mouth-wateringly delicious; I had to stop myself from eating all of it.

Because the appetizers were so delicious, I found myself anticipating the main course meals I had ordered. The Chicken Marsala, lightly breaded chicken breast with creamy marsala wine sauce served with garlic mashed potatoes and sautéed vegetables, and the Filet Medallions, beef medallions served over garlic mashed potatoes with sautéed vegetables, were beautifully presented and piping hot. Both were a fancy treat that did not disappoint. The steaks were perfectly cooked—tender and juicy, easy to cut, and melt-in-your-mouth delicious.

The next dish I tried was the Rustic Penne Pasta, penne pasta tossed with Magleby’s own salsa rosa, topped with gorgonzola, asiago, and mozzarella cheeses, and baked to perfection. This delicious pasta dish was a cheese lover’s dream come true—sharp, robust, and full of flavor.

The last main course dish I sampled was the Turkey and Avocado: a sandwich served in true California style. Though simple in its preparation with a mindfulness for the healthconscious eater, it did not skimp on flavor. It was very satisfying and offered a nice contrast to the decadent sauces smothering the steak and chicken I sampled earlier. This sandwich makes a

Main course dinner entrees are priced between $12 and $28, with appetizers priced between $8 and $15. Lunch entrees run between $12 and $26. The menu includes healthy options (some that are CrossFit approved) and an array of salads and sides. An added plus: the beef used

by Magleby’s comes from grass-fed cows.

Magleby’s caters special events and weddings.

Currently, they are taking reservations for holiday parties and celebrations, but you’ll need to call soon because reservations are filling quickly.

For those seeking a delicious place to eat, Magleby’s offers a tasty adventure.

Hours

Monday, Tuesday, Thursday, Friday, and Saturday: 11:00 a.m. to 9:00 p.m.

Wednesday: Lunch Buffet: 11:00 a.m. to 2:00 p.m. (no take out) Closed: 2:00 p.m. to 4:00 p.m.

Regular Dining and Take Out: 4:00 p.m. to 9:00 p.m.

Sunday: Closed Address: 1450 Auto Mall Dr. St. George, UT 84770 Phone Number: (435) 652-9600

St. George Health & Wellness Magazine | November/December 2021 77

Simple Financial Management –

Peace of Mind and Less Stress

By Richard K. Harder, MS

Do you know of friends or family members who are or have been burdened with financial problems? What happened?

How could their financial woes have been avoided?

According to money management expert Dave Ramsey, approximately 78 percent of U.S. households with a combined income of $100,000 or more are living from paycheck to paycheck. Statistics confirm that personal money mismanagement for too many people is the cause of unnecessary consumer debt, low consumer ratings, anxiety, bad health, personal bankruptcy, and broken relationships. So, let’s take a shot at tackling this modern day Goliath.

We face the potential problem of financial difficulty on a daily basis. The important choice that one must make is to either manage the source of income or allow it to manage you. The latter is no fun and always results in high levels of frustration. Disciplined money management results in peace of mind, and responsible personal financial management is the solution to this perplexing problem.

I went to the local office supply store to purchase some printer paper. On my way to the check-out counter, I noticed a “state-of-the-art” wireless mouse on sale. “Wow, a wireless mouse,” I thought. “I would like to have that.” I grabbed one and included it with the needed copy paper purchase. At that moment, I thought that I really deserved that wireless mouse (a weak piece of self-justification, by the way).

I showed the great wireless mouse deal to my wife as soon as I got home. She said, “That’s nice, but we don’t need another computer mouse. We have three: one for each of our desktop computers and a third one that you use with your laptop computer.”

“Beware of little expenses; a small leak will sink a great ship.

—Benjamin Franklin 78 www.sghealthandwellnessmagazine.com

“But sweetheart, this one is a state-of-the-art mouse,” I said (knowing that I was being painted into a corner). “And it was on sale.”

“Take it back,” she said.

I lost the debate and returned the shiny mouse for a refund. The outcome of this experience was that I re-learned an important financial management tip: screen product and service purchases based on need versus want. The outcome will be positive: more income saved and less spent on wants.

Let’s remind ourselves of a few basic facts at this point. The first is that the only potential source of wealth that most people have is after-tax income: hard-earned income based on spending the best hours of most days of the week in the workplace. Granted, some (a rare few) inherit wealth, win a lottery jackpot, or win big at the casino. But these individuals are rare.

Wealth is a relative term. In many parts of the world, if you have a twenty-dollar bill in your purse or wallet, enjoy fresh running water, have access to cubed or crushed ice from your refrigerator dispenser, and have a toilet that flushes, you are wealthy.

Visit a nearby Costco store. Look up and around, and ask yourself, “Do we really need another brand of spaghetti sauce in this country?” We live in an abundant and wealthy environment. Being broke and in debt within such an environment is frustrating and risky. Unless one manages money

wisely, consumer debt is the outcome, and life is thrown out of financial balance for those who do not accept responsibility for managing money.

The good news is that by applying some simple money management tips and discipline, one can enjoy a more relaxed state of mind and less stress. In my opinion, those who no longer think or worry about money are truly wealthy. So let’s get to a few simple personal money management tips.

TIP 1

Make clear distinctions between needs versus wants when making purchases. We have all had those impulse “wireless mouse” buying experiences. I am not suggesting that you refrain from buying something that you really like and want, but be certain that it fits your budget.

TIP 2

Prepare and work from a simple budget.

This is as basic as knowing what your monthly after-tax income is against your monthly living expenses. If expenses exceed

income, you have a choice. You must either increase income or reduce expenses. It’s that simple. One will never be able to save for the near or distant (retirement) future unless income regularly exceeds living expenses.

TIP 3

Pay yourself on the first and fifteenth day of every month. Regardless of when your paycheck is received, deliberately transfer a portion (any amount) of what you have earned from your checking account to a savings account on those dates. Initially, this becomes your emergency fund.

More can be said, but if one just starts with these three simple steps, the financial outcomes can be very exciting and worthwhile. A very liberating thought is that anyone can choose to live within their means and enjoy a greater sense of peace of mind.

Take responsibility for your hard-earned income. Know how much you have, where it is coming from, where it is going, and what it is doing in the meantime. And enjoy the peace of mind.

Richard K. Harder began writing articles for the St. George Health & Wellness Magazine in 2017. His articles taught life skills, refocused thinking on relationships, and provided motivation and encouragement for life’s challenges. Richard passed away on July 26, 2021. As a valuable member of the St. George Health & Wellness team, he will be greatly missed. He was the founder and owner of Lead Smart Consulting LLC. He was also an adjunct instructor in the College of Humanities and Social Sciences at Dixie State University, St. George, Utah and senior adjunct instructor in the College of Business and Public Management at the University of LaVerne, LaVerne, California.This article was written by Richard and published previously in this magazine.

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You’re Capable of More than You Think

By Hallie Henderson What do you get when you cross a collegiate athlete with an adventure junkie? A high-octane “adventu-lete”—and that’s me!

My mom was a super high school athlete and even after marriage and two kids (me and my brother), she played college soccer and was team captain. On the other hand, my dad is on the more nontraditional sport, adrenaline junkie side of things and has built a successful business and career as a licensed adventure/ recreation therapist. And this is where my story begins.

For as long as I can remember, sports and adventure have been a major part of my life. Because of this, I’ve developed into a multi-sport varsity athlete, excelling in soccer, flag football, and softball. Likewise, on the adventure side of my makeup, I have quite the track record of conquering some pretty crazy challenges, including ATVing as a toddler in a front-pack, rappelling at age six, hiking a fifty-miler in the Maze District at age eight, and bungee jumping one hundred feet at age nine.

This adventu-lete lifestyle hasn’t been all rainbows and butterflies. I have had to work hard and overcome a lot—and I’m still engaged in the struggle! Even now, in the face of my best efforts, I recognize that I am not the most developed athlete on the field and the fight for position and playing time is real. Athletics have also come with some really tough relationships and coaching styles, with many constructive and destructive storylines. And truthfully, I can’t remember many times, while staring down the next high-adventure, that I haven’t been overwhelmed, exhausted, in pain, or honestly, just scared out of my mind.

But what a high I have felt when I achieve, push through, and conquer! That’s what keeps me hooked and coming back for more. Through these experiences, I have felt my whole self and my belief in myself getting so much stronger (as my therapist dad is rambling off something in the background right now about Bandura’s Self-Efficacy Theory…).

The moral of my story is that I think life can be pretty hard at times, and it’s certainly full of challenges; maybe that’s part of the purpose. I’m learning that knowing and honoring your limits is important, but so is pushing past your fears and inside and outside doubts (and doubters). So, to my peers who in their own ways and situations are also fighting the good fight and also to parents who are hurting for their struggling kids, don’t give up! Fight the urge to throw in the towel just yet or to take the easy way out. On the other side of your struggle, there are some pretty amazing outcomes waiting, like finding that your potential has stretched and that you are capable of so much more than you think!

“...honoring your limits is important, but so is pushing past your fears and inside and outside doubts (and doubters).”

About the Author Hallie is a seventeen-year-old senior at Desert Hills High School. She is the oldest of seven children and says, “It’s a lot of crazy fun!” In addition to being an adventu-lete, Hallie is strong in math, excels in advanced and all-state choirs, and defines herself by her faith. Hallie’s future plans involve motherhood and the pursuit of adventure-based degrees to continue to develop her role in her dad’s adventure therapy business.

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