St. George Health & Wellness Magazine May/June 2024

Snow Canyon’s Unique Ecosystem and Accessible Trails Are Waiting to Be Explored See Page 14

INSIDE: Are You at Risk for Prediabetes? / 30 Keep Your Pet Safe and Healthy This Summer / 36 May Is Mental Health Awareness Month: Build Your Coping Toolbox / 70

MAY/JUNE 2024

Health and Fitness

Let’s face it: winter can leave us feeling a bit like a cluttered attic. We’ve been hibernating and indulging in comfort food. Maybe our exercise routines have been on a ski vacation (along with our motivation). But guess what? Spring has fully sprung, and just like this season motivates us to tackle the cobwebs and dust bunnies in our homes, it can also inspire us to declutter our health routines!

My friend Dave is the perfect example. A self-proclaimed “professional Netflixer and snacker,” Dave spent most winter evenings glued to the couch, his only companion a giant bag of flavored chips. By spring, he felt sluggish. His clothes seemed tighter, and his energy levels were as low as a dead phone battery.

But Dave, bless his heart, is nothing if not resourceful. Inspired by the blooming flowers outside and the urge to finally clean his overflowing junk drawer, he decided to clean up his health, too. Out went the nightly snacking sessions—replaced with a bowl of fruit and Greek yogurt—and in came a brisk evening walk around the park with his four-legged companion, Ruger. At first, it wasn’t easy: the couch had a powerful siren call. But Dave persevered one step at a time.

Within a few weeks, Dave felt like a whole new person. He had more energy, his clothes fit better, and his confidence surged. The walks became a source of joy, a chance to connect with nature and clear his head. Ruger is loving it, too. Spring cleaning his health did wonders for Dave, both physically and mentally.

How can you tidy up your bad health habits? Here are some ideas:

• Read more articles. Take time to read all the articles in this issue of St. George Health & Wellness Magazine. Then, apply what you learn.

• Swap your soda for sparkling water. It may sound simple, but ditching sugary drinks can make a big difference. Add a squeeze of citrus for some flavor!

• Trade the elevator for the stairs. Your heart will thank you. And those extra steps will help you to reach your daily step count.

• Dust off your workout gear. Remember those fancy yoga pants you bought with good intentions? Time to unleash their inner warrior! Even a short workout is better than no workout at all.

• Declutter your kitchen. Get rid of those processed snacks lurking in your pantry. Replace them with fresh fruits and veggies—a vibrant spring bouquet for your insides!

• Make sleep a priority. Spring days are longer, so don’t waste them feeling tired. Aim for seven to eight hours of sleep each night.

Remember, spring cleaning your health is not about drastic changes; it is about making small, sustainable swaps. Think of it as a fun project, a chance to invest in yourself. So, roll up your sleeves, grab your metaphorical cleaning supplies (healthy snacks, comfy walking shoes), and get ready to feel your best this spring!

Brendan Dalley Executive Editor

Brigit Atkin Author, Mind and Body

Jessica Elgin Author, Economic and Financial Health

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

Koby Taylor, PharmD Executive Editor, Author

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

Chris Eschler

Author, Health and Well-Being Life Coach

Lyman Hafen

Author, Community and Culture

Annelies Newman, RDN, CD

Author, Nutrition and Healthy Eating

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

Anita DeLelles, LMT, LAMT

Author, Pet Wellness

Matt Eschler, PhD, LMFT

Author, Relationships and Family

Marianne Hamilton

Author, Community and Culture

William Plumb, DDS

Author, Oral Health

Scott Allen, MD Author, Health and Wellness

Branden DuCharme Author, Financial Health

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

Rob Henderson, LASUDC, CTRS

Author, Mind and Body

L. Steven Wilson

Author, Purposeful Living

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.

MAYOR’S MESSAGE

Speaking in public is not one of my strengths. Looking out at a crowd of hundreds while trying to tell the story of our growing city is an important yet daunting task. However, I wouldn’t trade the opportunity to connect with our residents for anything in the world, and I am so thrilled to have shared many of the great things we are doing as a city during the State of the City address on February 13.

You can watch the entirety of the presentation on our City website. A summary is provided below.

Growth and infrastructure: City Hall at Town Square is a big project, adding much-needed office space so that our employees can better serve our residents. We noted the steady number of building permits issued and some of the exciting businesses coming to St. George. I’m sure everyone has heard of Kevin Costner’s film studios that he plans to locate just east of the airport as well as the development planned in and around Desert Color and SunRiver.

Water: We’ve been fortunate to have received two consecutive years of good rainfall, but remember, we live in a desert. In our efforts to conserve, we continue to remove grass on City property where feasible. We switched out the grass for artificial turf on three soccer fields at the Little Valley Sports Complex. We thank Washington County and the Washington County Water Conservancy District for their help in this endeavor.

Quality of Life: The voters of St. George overwhelmingly passed the General Obligation Bond for Trails, Parks, and Recreation. Now it’s time for us to go to work. Some of our first projects include the Rim Rock Trail, which will connect the hospital to the Virgin River North Trail, and the Black Hill Trail, which will connect Indian Hills Drive to the Temple Quarry Trailhead. We are also planning significant renovations to the Dixie Sunbowl and Thunder Junction, among other things. You can follow the progress on our website.

Public Safety: In February, we held the groundbreaking for our fire department’s Station One—the headquarters station. It is in a great location, right in the heart of downtown on Flood Street. Station Ten in Desert Color is farther along and really taking shape. The addition of a Utah DPS chopper, housed at the St. George Regional Airport, has really been a game changer, helping Search and Rescue save fifty-five people with their hoist. And our police department recently had their handguns upgraded, which increased the likelihood for successful outcomes.

Transportation: The George Washington Boulevard extension connecting River Road on the east to Crosby Way on the west is an important project that will be completed over the next several years. We are currently finishing the design of the bridge before sending it out to bid. We are hopeful that construction can begin in the fall of 2024. For the 3000 East project, phases five and six, the final steps in the six-phase project, are now underway.

One more thing: our new City website is live! Follow along at www.sgcityutah.gov.

Washington underway. live!

Mayor, City of St. George

What an exciting time of year it is as we celebrate our local graduates earning their diplomas from area high schools, Dixie Technical College, and Utah Tech University. Graduates, congratulations! Your community is so proud of what you have achieved and the trails you’re going to blaze to better the future for yourself, your loved ones, and our community as a whole.

For those graduates uncertain of where to go next, it’s not too late to enroll at Utah Tech University for the fall semester. We have certificate, associate, and bachelor’s programs perfect for those who just earned their high school diplomas as well as a growing number of graduate degrees for those looking to further their education. In fact, for the first time this fall, we will offer master’s degrees in Software Development, User Experience Design, Fine Arts, and Healthcare Administration as well as a clinical doctorate in Occupational Therapy.

UT is proud to offer more than 275 academic programs across all disciplines—humanities, arts, education, health sciences, business, and STEM—to ensure we are preparing the workforce of tomorrow to meet the community’s economic needs. Partnering with community leaders and industry partners helps us shape what academic programs we add and expand and ensures our curriculum includes relevant, up-to-date instruction within all our degree programs. Consequently, our students graduate ready to immediately meet the region’s workforce demands.

As a comprehensive polytechnic university, all of our programs are centered around Utah Tech’s “active learning. active life.” approach to education. Simply put, this means our students learn by participating in hands-on learning activities in and out of the classroom that prepare them to graduate ready to excel in their career on day one. Specifically, UT students make, create, and innovate in the classroom and online while gaining real-world active learning experiences through internships, clinical experiences, undergraduate research, industry partnerships, and service learning.

On top of offering active learning experiences, Utah Tech also has the most affordable university tuition in Utah. With an affordable education available right here in St. George, there really isn’t a better time to earn a college degree.

Learn more about Utah Tech University’s educational opportunities at utahtech.edu and keep blazing trails!

Courtney White Utah Tech Interim President

WHY TECHNICAL COLLEGE?

Dixie Technical College offers 25+ cer tificate based programs. Each program focuses on mastering the skills you need to move past entr y level jobs, begin a career, and earn a great living. You can complete most programs in 1 year or less. Some of our program pathways include Electrician, Welder, Diesel Technician, Pharmacy Technician, CNA, Practical Nurse, Chef, Graphic Designer, Drafting, App Developer, IT , Machinist and Truck Driver. Scholarships and grants may be available for those who qualify. Tuition is waived for High School Students.

The Value of Higher Education

Whatever point you’re at in life, you may be wondering if going to college is something that is worth pursuing. You might be thinking, can I afford the cost, how will I have the time, will I succeed, or what will I get for all of my hard work? With all of these questions, one thing is certain: by investing a little effort into your future today, it has the potential to pay you back for the rest of your life.

A large part of ensuring that your time and financial investment in learning really pays off is to understand each of the educational opportunities that are available to you. For some, a doctorate or bachelor degree can be a great option. However, if you are looking for a hands-on approach with a streamlined pathway to success, Dixie Technical College has over twenty programs that can be completed in one year or less. These programs include areas of focus in construction, automotive, industrial, medical, computers, and culinary. They allow you to gain the skills and confidence for a high-paying career that can support you as you continue your education or jump straight into the workforce.

If the financial investment into education is holding you back, there are many options that can put your mind at ease. At the end of 2023, the Utah State Board of Higher Education eliminated application fees for all in-state applicants to allow “... accessible, valuable, innovative, and affordable higher education for students to expand their economic mobility, enhance their cultural awareness, and improve their overall quality of life.” Dixie Technical College is a non-profit, state supported institution. This means that tuition is very affordable, and many programs qualify for financial aid, like pell grants or scholarships. There is also a team of financial aid coordinators that are dedicated to helping walk you through the process and answering any questions you may have about the cost of school.

When you come to Dixie Tech, you can be assured that you will have the opportunity to move directly into the workforce after graduation. Dixie Tech currently has a 93 percent placement rate, meaning that 93 percent of graduates either earned a job in their related field or continued their higher education journey. Dixie Tech has been the fastest growing college in Utah for the past two years. Our class sizes are small and very hands-on. The majority of class time is spent in the lab, learning the skills that are needed and setting you up for success in the industry.

According to the Utah System of Higher Education, in 2022, college graduates earned approximately 45 percent more within a year after they completed their programs. Here are some reasons why students at Dixie Tech believe that pursuing higher education is important:

“Attending college set up a path for the rest of my career.” –Jordan

“I am learning skills in college that will translate into the real world. It’s satisfying to know that I will be able to do this for a job.” –Laken

“College is helping me gain the knowledge I need for what I’m actually going to do in the workforce.” –Trent

“College broadens your horizons and gives you many more tools in your toolbag. A tech college provides you with a less costly option and a shorter pathway so that you can get to work and figure out what it is that you want to do.” –Trena

“I came to college to further my education and to be able to take a step towards the right path for my future career.” –Hayley

At Dixie Tech, the high placement rates, quality of education grounded in real-world applicability, and comprehensive support system create a foundation for the value of your college experience. You are prepared, not just for a job but for a sustainable and fulfilling career that will make an investment in your future worthwhile and irreplaceable.

To learn more about Dixie Technical College programs, visit dixietech.edu or give our enrollment specialists a call at 435-674-8400.

SNOW CANYON’S UNIQUE ECOSYSTEM AND ACCESSIBLE TRAILS ARE WAITING TO BE EXPLORED

By Diane Del Toro

Snow Canyon State Park, nestled in the heart of Utah’s stunning red rock country just a few miles north of St. George, is a gem waiting to be explored. This natural wonderland captivates all who visit with its unique landscape, diverse hiking trails, well-equipped campground, and unforgettable outdoor experiences.

Snow Canyon State Park offers a sanctuary just a stone’s throw away from urban life, where area residents can find a quick escape into the wilderness for a day hike, a serene camping getaway under the stars, or a place to simply reconnect with nature. Residents can easily incorporate the beauty and tranquility of Snow Canyon into their daily lives, creating cherished memories and forging a lasting connection to the land they call home.

The park’s allure lies in its dramatic landscape, characterized by towering red sandstone cliffs, ancient lava flows, and sweeping vistas. The park is also home to a diverse array of flora and fauna that have adapted to the harsh desert environment.

Sagebrush, prickly pear cacti, and yucca dot the landscape, while desert bighorn sheep, coyotes, and numerous bird species make their homes among the rocks and crevices.

To truly appreciate Snow Canyon’s natural splendor, visitors are encouraged to explore its extensive network of hiking trails. From leisurely strolls to challenging treks, there is something for hikers of all skill levels to enjoy. In addition to hiking and camping, Snow Canyon offers a wealth of outdoor activities. Rock climbing enthusiasts will find plenty of opportunities to test their skills on the park’s sheer sandstone cliffs, while mountain bikers can explore miles of scenic trails that wind through the desert landscape.

For those looking to extend their stay, Snow Canyon offers clean, spacious camping sites equipped with picnic tables, grills, modern restrooms, hot showers, and electricity. Whether you prefer tent camping or RV hookups, there are options to suit every preference. And with the night sky ablaze with stars, camping at Snow Canyon offers a truly immersive outdoor experience that’s hard to beat.

Perhaps the most memorable aspect of Snow Canyon State Park is the sense of tranquility and serenity that pervades the landscape. In a fast-paced world where distractions abound, Snow Canyon offers a sanctuary of peace and beauty where visitors can slow down, unplug, and reconnect with the wonders of the natural world.

For more information or to reserve a campsite: visit https://stateparks.utah.gov/ parks/snow-canyon//

Snow Canyon State Park offers a variety of hiking trails, each showcasing the park’s unique geological features and stunning vistas. Here are some of the notable trails within the park:

Petrified Dunes Trail

This easy 1.2-mile loop trail meanders through an otherworldly landscape of ancient petrified sand dunes. Hikers can marvel at the surreal formations and enjoy panoramic views of the surrounding red rock cliffs.

Whiterocks Trail

This moderate 6.5-mile out-and-back trail leads hikers through a scenic canyon adorned with towering white sandstone cliffs. Along the way, visitors can spot petroglyphs etched into the rock walls by ancient inhabitants of the area.

Pioneer Names

This easy 0.5-mile hike starts at the northernmost parking area. A bit of scrambling allows hikers to climb up to the smallest alcove on the left for views of the names and dates left behind by early pioneers. During or after rain, waterfalls are sometimes visible on this trail.

Johnson Canyon Trail

Starting near the campground, this moderate 2.2-mile trail winds through a narrow canyon, offering glimpses of lush vegetation, seasonal waterfalls, and unique rock formations. Hikers can also explore side trails leading to hidden alcoves and natural arches.

Hidden Pinyon Trail

This easy 1.8-mile loop trail meanders through a picturesque landscape of pinyon pine and juniper forests, offering shade and tranquility. Along the way, hikers may encounter wildlife such as desert cottontail rabbits and various bird species.

Lava Flow Trail

This short but fascinating 0.5-mile trail takes hikers through a rugged lava flow, where ancient volcanic activity has left behind dramatic rock formations and lava tubes. Interpretive signs along the trail provide insight into the area’s volcanic history.

Jenny’s Canyon Trail

A family-friendly hike, Jenny’s Canyon Trail is a short 0.4-mile out-and-back trail leading to a beautiful slot canyon. Visitors can squeeze through narrow sandstone walls and admire the unique rock formations sculpted by water erosion.

Overlook Trail

For sweeping panoramic views of Snow Canyon State Park, hikers can tackle the moderate 2.5-mile round-trip Overlook Trail. This trail ascends to a scenic overlook, offering breathtaking vistas of the entire park and surrounding desert landscape.

Butterfly Trail

This moderate 1.6-mile loop trail winds through a lush desert oasis, where hikers can enjoy the sight of colorful wildflowers and butterfly species fluttering among the vegetation. The trail offers a peaceful escape into the natural beauty of Snow Canyon.

West Canyon Trail

For a more challenging adventure, hikers can tackle the 5.5mile West Canyon Trail, which leads deep into the heart of Snow Canyon’s rugged terrain. Along the way, hikers will encounter towering cliffs, narrow canyons, and panoramic overlooks.

Red Mountain Trail

Located near the northern boundary of Snow Canyon State Park, the Red Mountain Trail offers a moderate 6.5-mile loop hike through a landscape of red sandstone formations and volcanic cones. Hikers can enjoy views of the surrounding desert and distant mountain ranges.

During the hot summer months, canyon temperatures soar, so carry plenty of water and plan to hike during the early morning or late evening hours. Hiking paths wind through rugged terrain and/ or loose sand, so wear suitable footwear and stay on mapped trails. Dogs are allowed on a leash (scoop and dispose of all waste). Day use hours are 6:00 am to 10:00 pm. State park pass or entry fee is required.

SPRING IS THE PERFECT TIME FOR FRESH STARTS

By the Washington County Board of Realtors®

The start of the year focuses on new beginnings and lofty aspirations. The onset of spring initiates a second wave of organization and fresh starts, and this renewed focus encompasses everything from mental health awareness to time management and family wellness. Now is the time that spring fever has individuals and families taking stock of their current state and making changes for growth, and this assessment often includes plans to buy or sell a home.

For many individuals, spring is the most convenient time to hold and attend home showings, and it’s the ideal time for packing up and moving in order to be settled in a new space before the start of another school year. The health— physical, mental, and emotional—of the family is a top priority for those looking to buy or sell. In addition to a focus on budget, individuals consider location, access to education, opportunities for physical fitness with parks and green space, and proximity to healthcare when making these decisions. Washington County makes it easy for individuals and families to check all the boxes, but with such extensive lists of priorities, the task can feel overwhelming, which is why many buyers and sellers say they benefited from enlisting the help of a

licensed REALTOR® during their buying and selling processes.

The benefits of utilizing a REALTOR® include access to the extensive and accurate information about a property, negotiating better contract terms, providing buyers with more options, and helping clients understand the overall real estate process. This ensures that buyers and sellers save time and money and that stress is alleviated during the experience.

As the weather changes and things begin to liven up, ensure you are prepared to take those steps to home ownership as

you progress toward your most important goals. Find the most comprehensive list of homes in southern Utah and connect with a REALTOR® at southerutahrealestate.com.

Serving Up Success: Dr. Antonio Barbera and NeuroPongTM Aid Those with Neurodegenerative Conditions

By Marianne Hamilton

Ask Dr. Antonio Barbera for his business card, but don’t be surprised when he pulls out…a ping-pong ball. Inscribed on the small, white sphere are the words “NeuroPong Project” and the organization’s URL along with a vivid sketch of a human brain.

It’s the perfect representation for Dr. Barbera, his passion project, and his own experiences.

Born and raised in Italy, Barbera became an OB/GYN specialist and gynecological

surgeon at the age of twenty-seven, first practicing in his homeland and then in Denver, Colorado. He enjoyed a thriving career for more than three decades, pouring his heart into medical science and his patients.

In 2016, Barbera learned he had multiple sclerosis (MS), a condition that causes the immune system to attack the protective myelin sheath covering nerve fibers, interrupting the “communication” between the brain and the rest of the body. MS is progressive, eventually damaging or

destroying the fibers, and there is no cure. Those afflicted with MS often experience chronic numbness, tingling, muscle spasms, pain, severe fatigue, and anxiety. Over time, they may lose the ability to see, walk, speak, and control bodily functions.

For a year, Barbera’s symptoms were intermittent and mostly manageable. During periods of remission, he could still see and tend to his patients. Then in 2017, Barbera dropped by his local senior center for a game of ping-pong. Reaching down to retrieve the ball, he was horrorstruck when his left hand landed some four inches away—and refused to move toward its target. The paralysis would last a full nine months.

“I thought, ‘Medicine is my life. I enjoy it so much, and now, I can’t do anything for anybody,’” Barbera recalled. “I felt so guilty.”

The worst symptom Barbera suffered—a constant compression of the muscles in his torso that he described as “an elephant sitting on my chest”—actually unlocked his life’s next chapter. In 2019, Barbera and his son were playing pingpong in their garage. As he returned serve after serve, Barbera noticed a foreign (and most welcome) sensation. “I was actually having fun, which felt kind of strange,” he said, laughing. “Then I realized that the elephant was sitting on a chair in the corner; he was leaving me alone.”

Intrigued, Barbera spent long hours online, searching for any record of similar benefits in those with MS. He found none but did uncover a few articles detailing the positive effects of ping-pong on those with Parkinson’s disease and early-stage dementia. Barbera said it made perfect sense. “If you challenge your brain, it may produce new cells, which may produce new nerve pathways. Ping-pong is

described as the number one ‘brain sport’ because it’s so fast; in a half-second, your body needs to do so many things. I thought, ‘Wow, this deserves attention, and it’s what I will do.’”

Accordingly, Barbera established a nonprofit organization called Table Tennis Connections (TTC). The latter word is indicative of Barbera’s goals and TTC’s chief focus: NeuroPong, a table tennis program tailored to those with MS, Parkinson’s, and other neurodegenerative conditions.

“Connection is such a simple word,” Barbera noted. “TTC and NeuroPong have two main goals. First, we make everyone aware of the benefits of this program. Second, we connect people with each other so that they can play together and have fun. As we age, our brains shrink. We can become isolated…and there is a danger of more neurodegenerative conditions. We hope to help people with these issues become physically and socially active.”

In southern Utah, NeuroPong is flourishing, courtesy of Huntsman World Senior Games and St. George City Recreation Center personnel. In 2021, Barbera—despite his MS—competed and earned a gold medal in table tennis at the Games. Soon after, he contacted Sanjoy Bhattacharya, co-director of the table tennis competitions, and requested that NeuroPong be included in the sports schedule. Bhattacharya conferred with CEO Kyle Case, who agreed to offer NeuroPong as a pilot program at the 2022 Games. From the start, the sport proved to be a roaring success for participants and spectators alike.

“We allocated four tables for four hours for singles competition,” said Bhattacharya. “They all came back afterward and said they wanted to play doubles! Playing doubles is very complicated; you have to hit alternate shots, so there are foot movement and choreography challenges involved. Think about how challenging it would be for people with physical issues whose bodies don’t always work the way they’d like and who don’t know each other. But they wanted to do it!”

Then, his eyes growing misty, Bhattacharya added, “These are people who have participated in athletic events at various points in their lives, who now have some

changed capabilities and thought they’d never do it again. The smiles on their faces when they took a group picture… well, it was just heartwarming.”

“We love supporting a program that is really making a difference in people’s day-to-day lives in such a fun, active, and socially engaging way; it’s everything the Games are all about,” said Case, who donated a pair of tables to the NeuroPong program now in place at the Rec Center. “This serves an underserved population, and we love being a part of that. Donating the tables was an easy way for us to help.”

Each Monday and Wednesday, NeuroPong players can be found bashing balls at the Rec Center from 12:00 noon to 2:00 p.m., with four tables accommodating sixteen players. Given that Barbera still resides in Colorado, Bhattacharya partners with Louis Krupnick to keep the matches on track and recruit volunteer coaches. Krupnick, a retired psychologist, has a personal investment in NeuroPong’s success: Haven, his wife (also a retired physician), has MS.

“Haven is doing well; she’s ambulatory and has a service dog for stability,” Krupnick

About the Author

reported. “She does yoga, and now, she’s doing NeuroPong.” Added his mate, “I have a lot of trouble with balance and coordination, and NeuroPong helps me with that. So far, I do feel like NeuroPong is giving me more control over my body.”

Watching Barbera dart around the room during a recent media event, his zeal for NeuroPong seeps out of every pore. Shouting words of encouragement here, straightening a paddle there, his compact frame can barely contain the massive whirlwind of energy residing within.

With new programs being launched across the U.S. and Europe, Barbera is hopeful that NeuroPong will soon join the mainstream as a recognized treatment for neurodegenerative conditions. “I wear the shoes of a physician, the shoes of a former athlete, and the shoes of someone with MS,” he concluded. “I want to offer something new to you: a novelty that will challenge your brain. I want to improve these conditions. And most of all, I want you to have fun.”

For more information about or to make a donation to NeuroPong, visit http:// tabletennisconnections.org or email forbenjoy@yahoo.com.

Marianne L. Hamilton is a veteran journalist and marketing writer whose work appears in regional and national publications. When not race walking or teaching water aerobics, she serves on the board of the Art Around the Corner Foundation. She and her husband, Doug, are also co-administrators of the St. George Wine Club, founders and co-directors of the United States Power Walking Association, and race directors for the Huntsman World Senior Games. Marianne was crowned Ms. Senior Universe 2022-2023 and is executive director of the Senior Pageants Group. A proud breast cancer survivor, she is a member of the Intermountain Healthcare Oncology PatientFamily Advisory Council.

Core Training to Improve Your Golf Swing

By Tiffany K. Gust, MS

Golf is a thriving sport, not only throughout the U.S. but also here in sunny southern Utah. St. George has become the definition of the “live, work, play” lifestyle, where residents and visitors can take advantage of the area’s amenities, including the many awardwinning, highly rated golf courses scattered throughout the region.

Golf is a life-long sport that requires skill and technique, but evidence-based research demonstrates solid core strength is also a must for improving golf performance. A 2011 study published in the Journal of Sports Science and Medicine sought to determine the relationship between muscle strength and golf performance in order to design effective strength training programs for golfers. The study concluded the following:

• There is a positive relationship between handicap and swing performance.

• There is a positive correlation between skill (handicap and/or score) and muscle strength.

• There is a relationship between driving distance, swing speed, ball speed, and muscle strength.

Training for leg-hip and truck power as well as grip strength is paramount for golf performance improvement. Here are examples of exercises that focus on strengthening core muscles, which will improve your golf swing.

Power Kneeling Cable Twist

This exercise builds power in your core to help you whip the club through the ball.

1. Facing the cable machine, kneel with either leg forward.

2. Grab the cable machine with both hands. To start, choose a lighter weight than you might think.

3. Quickly twist to the side of your lead leg. If your right leg is forward, twist towards the right. The quick movement makes it more of a power movement, mimicking your golf swing.

4. Repeat with the other leg forward.

5. Perform four sets of fourteen repetitions on each side.

Side Plank with Cable or Tubing Row

This exercise builds core and back strength, which leads to a stronger drive. It teaches your core to stabilize when you move your upper body. This is a critical skill when maintaining a precise swing.

1. Lie on your side facing the cable machine or anchor point for the tubing.

2. Grab the handle at the appropriate weight or resistance and rise up into a side plank. Make sure that your shoulder is in line with your elbow.

3. Perform cable rows while staying in a full side plank position.

4. Perform three sets of twelve repetitions on each side.

Oblique Twists on Stability Ball with Medicine Ball

By performing this twist on a stability ball, you improve your rotational strength and core. This is key in preventing lower back injuries.

1. Lie on your back on a stability ball and hold the medicine ball in both hands with your elbows straight.

2. Slowly twist to one side while balancing on the ball.

3. Brace your abdominal muscles.

4. Perform three sets of ten to fifteen repetitions on each side.

These are advanced movements. However, if you would like to learn more, you can contact Intermountain Sports Performance to schedule an appointment with a qualified exercise physiologist. We will collaborate with you to ensure safety and enhance your golf sports performance. Email tiffany.gust@imail.org or call (435) 251-3733.

Take Advantage of Outdoor Activities during the Summer

By Gini Grimsley, Director of Fitness Product, VASA Fitness

Being outdoors to enjoy the warm, sunny weather is one of the best parts of summer! Hiking and biking are arguably two of the most popular summer activities, and watersports and court sports are also great options to stay active, have fun, and keep cool when it’s hot outside. Here are a few of our favorite summer activities that will help you stay cool while working out.

Kayaking

Paddling a kayak can be a great workout since it involves your entire upper body and core to keep the boat moving forward. Kayaks (and canoes) can be used on just about any body of water. From lakes to rivers to the ocean, kayaking is a versatile water sport. Many local lakes and reservoirs will offer rentals either by the hour, half day, or full day.

Stand-up Paddleboarding (SUP)

Paddleboarding is another versatile water sport that can be done on many bodies of water and is the ultimate full body workout. Stand-up paddleboarding requires strength and stability from lower body core engagement and upper body strength to paddle and maneuver the board on the water. Paddleboarding can be made more accessible to those who are less experienced if they kneel or sit on the board until they feel balanced enough to stand. Inflatable paddleboards are easy to store and are sold online and at a variety of retailers, including Costco. Check your local reservoir or lake for rental options, too.

Swimming

While swimming can be done indoors in colder months, the full body strength and cardiovascular benefits remain the same all year long. Upper body strength, lower body stamina, and core stability are all improved when you jump into the water to swim a few laps. Not only does swimming challenge your muscles, it also trains your heart and lungs for cardio, especially when it’s hot out. An added benefit to swimming outside is increased vitamin D creation, which helps with bone and skin health.

Wakeboarding and Waterskiing

Test your balance while you ride the boat’s wake on a wakeboard or water skis. These water sports challenge your grip and upper body strength and increase your reaction time and coordination as you attempt to prevent a fall into the water. Over time, as your legs and core get stronger, you can try other advanced tricks to increase the challenge.

Tennis and Pickleball

Tennis is a classic summer activity, especially when many of the major tennis tournaments, like the U.S. Open and Wimbledon, take place during this time of year. Pickleball is the fastest growing sport in the United States right now, and the early morning and evening temperatures of southern Utah allow people to play outside comfortably before or after work. Both court sports require core strength, total body power, speed, and agility as you cover the court to chase down your opponents’ shots.

Staying Safe in the Hot Days of Summer

Preventing overheating while exercising is essential for staying safe and avoiding potential health risks. To avoid overheating, stay hydrated by drinking plenty of water before, during, and after exercise. Wear

loose-fitting, light-colored, breathable clothing that allows sweat to evaporate and cool your body and regulate your temperature. It’s also important to avoid exercise during the hottest parts of the day and to take frequent breaks to rest and cool down.

Gradually increasing the intensity and duration of your workouts can help your body acclimate to the heat and prevent overheating. In order to prevent serious heat-related health issues, pay attention to your body’s signals and stop exercising if you begin to feel dizzy, nauseous, or overly fatigued. By taking these steps, you can stay safe and healthy while enjoying the many benefits of exercise during the warm summer months.

About the Author

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

Women’s Health: Pregnancy during the Summer Months

By Lori Wright, CEO, Family Healthcare

As spring storms give way to cloudless, sunny days and a return to warmer temperatures in southern Utah, it is important to consider seasonal health precautions, especially for pregnant women.

When a woman is pregnant, her body temperature is naturally higher than normal. The added heat from long summer days makes staying cool an important need for those carrying a child. Pregnancy also puts a woman at higher risk for sunburn, dehydration, and edema (swelling in the legs and ankles). Studies show that diabetes during pregnancy can contribute to a rise in a woman’s core body temperature.

Here are some tips expectant women can use to stay cool and comfortable during warmer weather:

• Avoid being outdoors in direct sunlight during the hottest times of day.

• Move indoors at the first sign of dizziness and fatigue.

• Use a cold wet cloth on your face and neck to speed cooling.

• Access air-conditioned environments when temperatures reach ninety degrees or more.

• Hydrate with water and other fluids to prevent dehydration and replace electrolytes.

About the Author

• Swim, float, or soak in a pool, lake, or tub to bring down body temperature and provide relief from pressure on the sciatic nerve.

• Yoga and other gentle exercises where regulated breathing occurs are options to maintain physical and mental health. Regulated breathing also helps with cooling.

• Wear clothing made of natural, lightweight, breathable fabrics.

• Take a short nap or lie down at the end of the workday or during lunch time.

• Elevate legs while sleeping.

• Walk as frequently as possible.

• Keep salt and sugar intake to a healthy level to help prevent overheating and swelling.

While it is important to stay cool during a summer pregnancy, keeping active and healthy overall are also critical to comfort. Seeing a health care provider during all three trimesters of pregnancy is an essential part of the support and monitoring that will result in healthy outcomes. In southern Utah, Family Healthcare provides comprehensive prenatal and delivery care, with wrap-around services such as dental, counseling, and vision care. They also provide access to other support services for mom and baby.

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

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

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Stay Hydrated to Keep That Summer Glow

By Dr. Coleen Andruss, Healthy Lifestyles

Life does not exist without water! Water is a transport mechanism for oxygen and nutrients and is critical for every organ of our bodies. This includes our brain and cognitive function, our heartbeat and blood flow, our gut and digestive processes, our immune system, our toxin-cleansing liver, our kidneys, our skin and its elasticity, and our joints and joint lubrication.

A glass of water has no value of its own, but the moment it quenches the thirst of exhaustion, it becomes more valuable than gold. Because water dissolves, transports, and distributes electrolytes (sodium, potassium, magnesium, and other minerals) throughout the body, water is essential during exercise. The electrical energy provided by this water mixture triggers muscle contractions required for movement. When this electrolyte mixture is unbalanced, muscles can cramp. On a cellular level, when the muscle cells are lacking water and are dehydrated, they break down protein quickly and build muscles slowly, leading to a less effective workout.

Being adequately hydrated stimulates thermogenesis and makes our bodies

work more efficiently. Studies demonstrate that energy expenditure is better when water is cold because the body must warm the fluid to body temperature. The more energy expended by your body, the faster the metabolic rate. Adequate hydration decreases the fatigue level that can occur during and after a workout and even throughout the day, especially in the hot summer.

Don’t wait until you are thirsty; drink all day long. Thirst is a protective action from the brain that signals we are not adequately hydrated. Because water composes 73 percent of the brain, significant dehydration can lead to lightheadedness and dizziness as well as confusion, brain fog, and mental fatigue. Studies have shown that even slight dehydration can impair cognition and memory.

Drinking adequate amounts of water is especially beneficial for healthy blood flow. When our body’s cells don’t have enough water, the brain secretes a chemical that constricts the blood vessels, which can lead to high blood pressure. Adequate hydration expands these blood vessels and allows for perspiration and protection.

It also improves what we call the plasma/ blood cell ratio, minimizing risk for thick, viscous blood and thus decreasing the risk of heart attack and stroke.

Perspiration is a water evaporation process that helps cool the body and aids in temperature regulation. When dehydrated, blood volume is low. and blood vessels are not expanded enough at the skin’s surface to release heat. If your body can’t get rid of excess heat by sweating, you are setting yourself up for heat exhaustion.

Drinking enough water facilitates the production of urine. Our kidneys flush out toxins and get rid of harmful bacteria from the urinary tract. If urine is too concentrated, it increases the risk of infection as well as kidney stones. Adequate hydration helps with healthy bowel function. Water keeps the stool soft and thus can prevent constipation and bloating.

Studies have shown that dehydration increases the production of the stress hormone cortisol. When cortisol goes up, insulin goes up, and insulin inhibits fat burning. Drinking water increases lipolysis, the breakdown of fat for energy.

This mechanism is controversial but seems to be related to water expansion in the fat cell. Because fat cells are partly composed of water, our fat cells prefer to store water as a protective mechanism when dehydrated, which then makes the fat cell more resistant to fat loss or ketosis. If fat loss is your goal, never drink your calories. Because water has no calories, substituting it for juice, soda, and other beverages can reduce your calorie intake overall.

Water can suppress your appetite naturally. When we feel hunger, our first impulse is to find food. Thirst is triggered by mild dehydration and can often be mistaken for hunger by the brain. If you continuously drink water all day long, you will suppress your appetite, keep calories low, and lose weight. Water passes through our systems quickly and thus can produce satiation, stretching the stomach and sending a signal to the brain that we are full. A 2016 research study showed that people who drank two glasses of water immediately before a meal ate 22 percent less than those who did not drink any water prior to eating.

So how much water should you drink? According to the CDC, the average American drinks only five cups (forty ounces) of water a day. The recommended amount of water varies depending on age, gender, physical activity, health, and tendency to sweat. Various recommendations state that women need about 70 to 90 ounces of water per day and men need 104 to 125 ounces per day, with 80 percent of that coming from water and the other 20 percent coming from water-rich foods. Higher amounts are needed for physical activity and warm environment exposure.

Another recommendation states that you should drink roughly half of your weight in ounces, adding an additional twelve ounces for every thirty minutes of activity. The best way to really evaluate hydration is to look at your urine and make sure it is light yellow or clear instead of dark yellow. Drinking more water can increase satiety, reduce hunger, and assist with weight loss, but drinking too much water can be risky for those with kidney or heart disorders. Be cautious if you have these medical conditions.

The benefits of water are endless. Water should always be with you—in your hand, in the car, on your desk at the office, or wherever you may be. Studies show that if you rely on going to a faucet when you are thirsty, you will never come close to getting the amount of water your body needs. Hydration is the key to a healthy and happy life. Make water your most loved companion, and health will be your best friend for life!

About the Author

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

DON’T WAIT UNTIL YOU ARE THIRSTY; DRINK ALL DAY LONG. THIRST IS A PROTECTIVE ACTION FROM THE BRAIN THAT SIGNALS WE ARE NOT ADEQUATELY HYDRATED.

KANAB, UTAH: THE EMERGING GEM OF THE SOUTHWEST

By Jessica Elgin, REALTOR®

St. George’s growth over the past decade has been nothing short of remarkable. Once a sleepy town, it has become a bustling city, drawing in residents and tourists alike with its warm climate, stunning red rock landscapes, and robust economy. While St. George has long been regarded as a booming hub in Utah’s southwest, many have started looking outside the city for new opportunities and areas to explore and for a quieter, more authentic experience.

Enter Kanab, Utah. Situated just a stone’s throw away from St. George, Kanab offers a refreshing alternative for those seeking respite from the crowds. Its appeal lies in its proximity to Zion National Park and its unique blend of natural beauty, renowned national parks and recreation areas, and burgeoning community spirit.

One notable addition to Kanab’s allure is Zion’s East Gate Visitor Center, which will be the entry point for visitors approaching Zion National Park from the east. This entrance sees over two million visitors annually, rivaling the traffic of Zion’s Springdale entrance on the park’s western side. The significance of this cannot be overstated, as it positions Kanab as a gateway to one of the most iconic national parks in the country.

Kanab’s rise as “The New Springdale” is further underscored by its remarkable growth trajectory. According to data from the Kane County MLS, the town has experienced an impressive 11 percent year-over-year increase in home values over the past five years. This surge in home values can be attributed to many factors, chief among them being its strategic location amidst a cluster of state and national parks.

Indeed, Kanab serves as a central hub for adventure enthusiasts looking to explore the wonders of the American Southwest. From

the towering cliffs of Zion to the crystalclear waters of Lake Powell and from the otherworldly landscapes of Bryce Canyon to the majestic beauty of the Grand Canyon, Kanab provides easy access to an array of natural wonders that are sure to leave visitors awe-inspired.

Moreover, Kanab’s appeal extends beyond its proximity to natural attractions. The town boasts a rich history and vibrant culture, with a growing arts scene, quaint shops, and charming eateries lining its streets. Additionally, its convenient location makes it a focal point for travelers embarking on road trips along the West Coast, further enhancing its allure.

Kanab is more than just a stopover on the way to Zion National Park; it is a destination in its own right. With its stunning natural beauty, thriving community, and strategic location, Kanab has firmly established itself as the new crown jewel of the American Southwest. As travelers seek out authentic experiences away from the crowds, Kanab stands ready to welcome them with open arms.

About the Author Jessica Elgin entered the real estate market in 2000 as an investor. After having great success, she taught investors how to do the same. Shortly after, she got her Realtor license and quickly gained the elusive Double Grand Centurion Award with Century 21 for being the number five agent for her region in the Southwest United States. Jessica has sold over 800 homes but is better known for her real estate coaching and team development. Jessica now focuses her portfolio on residential resort products.

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Photo courtesy of utahguide.com

I Only like Riding Downhill

By Jay Bartlett

I only like riding downhill—a phrase I’ve never exclaimed. However, I have had others say it to me. It’s a statement that leaves me with a dull ache behind my eyes as my brain-gears try to process what I’ve just heard. How does that even work? It’s kinda like saying, “I want to mountain bike, but I only want to turn left. No ess turns for me, thanks!”

It just seems so limiting. Very few trails afford the option of just pointing the sharp end of the bike into the loving arms of gravity. Unless you live in a geographical oddity where no matter where you begin your ride, it’s all downhill back to where you started, you’re going to have to climb some hills. There are ways to get around climbing, of course: shuttle rides in a vehicle or using a lift at a ski/mountain bike park.

Truthfully, bike parks are a blast. Getting a pedal-free ride to the top on a chair lift while checking out the scenery, relaxing a bit, and then swishing back down the hill with minimal pedaling input is a zesty, exciting way to spend the day. There are a couple of catches though. Unless you live in a resort town with lifts, you have to travel to get to them, possibly for hours, which really makes it tough to fill your bike greed-o-meter. I know mine needs plenty of rides, and those rides, in our busy world, sometimes need to be spur of the moment. Also, there is the cost. Every “coast” up the hill dips into your paycheck whereas most nonresort trailheads require no legal tender other than the willingness to pedal up some hills to get to the fun downs.

Shuttle rides have their place as well. There are some trails that are point-to-point and start a long distance from the finish. You may be able to complete the loop, but you could be a little (or a lot) knackered when it comes time to boogie down through the challenging twists, turns, drops, and rolls of the downhill. The fifteen-mile Downieville Downhill in California and the thirty-mile Whole Enchilada in Moab, Utah, are prime examples where paying a company to “chauffeur” you (in a rattley, old ten-person van) is well worth the money and “laziness” to get to the top!

For the most part, though, shuttle runs are conducted this way: you find a buddy who has free time that corresponds with your free time, drive separate vehicles to the bottom of your downhill and park a car there, drive together to the top of the trail and have a blast riding back to the first car, and then drive that car back to the top to retrieve the second car. This usually ends up being a lot of driving, and that is where you lose me. I’d much rather “suffer” up some climbs and have a well-rounded, fun ride with a minimum of car time. Sure, the trail is fun, and it is cool to spend some time chatting with your friend—unless they’re not really your friend; they’re really sort of annoying and only there because you just need a second person for a twocar shuttle. Awkward.

There are those that vehemently state that you must “pay to play.” You must earn your downhills. For every bike that comes down the hill, so shall it climb up—pretty extreme, quite limiting, and only doable if you’re on the high end of fitness and endurance.

I guess what I’m saying is this: if shuttling is worth the time or money, do it. Just don’t be afraid of the uphills. There are fantastic downhills on the other side. Besides, if you don’t count the uphills, it’s mostly downhill anyway!

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

Are You at Risk for Prediabetes?

By Lisa Larson

With cases of type 2 diabetes increasing at an alarming rate, even more attention is being paid to the diagnosis that comes before diabetes: a medical stage known as prediabetes.

Prediabetes is determined by the A1C test, a simple blood glucose test that measures average blood sugar levels over three months. Prediabetes is diagnosed when blood sugar levels are between 5.7 to 6.4. Many times, patients are in the midst of this condition and don’t even know it.

“Often patients are coming to see me for a regular checkup or some other issue, and during the course of routine blood work, we discover their blood glucose levels to be elevated to the point of being prediabetic,” said Dr. Travis Jones, internal medicine physician with Intermountain Cedar City Hospital.

The reason people may not yet realize their glucose levels are approaching a danger zone is that many of the symptoms of type 2 diabetes do not manifest until their A1C is above 6.4. Still, it is far better for a person’s overall health to take action during the prediabetes stage rather than waiting for a diagnosis of type 2 diabetes.

“Classically speaking, health complications such as neuropathy, kidney issues, and eye problems are associated with diabetes. But in the

prediabetes stage, the same underlying process is still at work and can lead to inflammation in the blood vessels, putting the patient at greater risk for cardiovascular disease, stroke, high blood pressure, and more,” Dr. Jones said.

Although the news that blood glucose is in the prediabetic range may come as a surprise, it is important for the patient to consider the kinds of changes that can improve their health at this stage. This often starts with talking to their health care provider.

“It’s important for them to ask their providers what factors they can control in their personal lives to decrease their risk of diabetes,” Dr. Jones said. “In many cases, they may benefit from a nutritionist consultation, or they may be able to take advantage of benefits geared toward helping patients with prediabetes offered by their health insurance.”

Making changes to a patient’s diet and exercise routine can make a big difference in whether a prediabetes diagnosis eventually becomes full-scale diabetes. In Dr. Jones’s experience, the outcome is determined heavily by the motivation and willingness on the part of the patient. “If a person can lose five to ten percent of his or her body weight, it can make a clinically significant impact on a prediabetes diagnosis,” Dr. Jones said.

Other major risk factors besides being overweight include smoking and living a sedate lifestyle. “Even if you’re eating healthy, a sedentary lifestyle increases the risk,” Dr. Jones said. “Gestational diabetes also indicates higher risk.”

Another risk factor that may be more difficult to control is genetics. “Sometimes genetics do play a role in all of this,” Dr. Jones said. “However, even if diabetes is something that a patient cannot avoid despite their best efforts, they are still going to be in a much better position to deal with the diagnosis if they are doing things to promote overall better health. Life with poorly controlled diabetes is much different than life with well-controlled diabetes.”

Things like exercising at least thirty minutes each day and eating a diet filled with nutrient-dense foods while limiting carbohydrates will go a long way to better health. “I recommend patients make sustainable changes to their eating habits instead of latching on to the latest diet fad,” Dr. Jones said. “Similarly, they should find a form of exercise that is disguised as a hobby or an enjoyable activity that will help them elevate their heart rate for at least thirty minutes.”

For people who have done all they can do with diet and exercise, Dr. Jones encourages them to discuss further options with their health care provider.

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About the Author

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

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A common strategy for teaching healthy eating to children involves using a stoplight. This begins with a list of “green light” foods, which are typically fruits, veggies, nuts, beans, healthy fats, and healthy protein sources. Foods on this list can be eaten daily. Then, just like a stoplight, there are the “yellow light” foods, which generally include foods on the green light list with some of their nutrient value removed, like apples to applesauce or whole grain bread to white bread. These we eat less often. Next, we have the “red light” foods. These are the foods we eat occasionally and include foods from the green and yellow light lists with added sugars and fats. So white flour bread becomes a donut or apples become apple pie filling.

In an effort to please some taste buds in our home, I took a few common meals and

adjusted them to green light level. I hope it sparks some ideas on how you can green light some of your own family’s favorite dishes.

Spaghetti Dinner

Typically, this meal is heavy on the carbohydrates: pasta, garlic bread, and croutons for the salad. The beef hamburger can be high in saturated fat, and the dressing can really pack on the calories quickly. Here is what I do to make this meal healthier. I replace the white pasta with whole grain pasta. (Hint: don’t overcook the pasta. By using whole wheat pasta and keeping it more al dente, it will slow the body’s digestion and slow the release of glucose into the system.) If whole grains are a stretch for your family, consider mixing whole grain pasta with the traditional white pasta, and ease them into it.

Greenlight Your Favorite Family Dinners

By Annelies Newman, RDN, CD

If you are ready to take it a step further and bump up the vegetable level of this meal, replace the whole grain noodles with zucchini squash noodles. I make my own from zucchini I have harvested from the garden, but you can buy frozen squash noodles in the freezer section, too. I like to prepare both whole grain noodles and zucchini squash noodles and let people take their pick. Sometimes, I mix them so my family or guests still get a nice serving of carbohydrates from the whole grain noodles along with a healthy serving of veggie pasta noodles. You can also try spaghetti squash for the noodles.

For the sauce, I use the family’s favorite spices and tomato sauce, ensuring that the overall flavor of the spaghetti remains nearly the same. I begin with the usual onion and garlic sautéed in a little bit of olive oil. Next,

rather than using ground beef, I up my game, entirely replacing the ground beef with a large sixteen-ounce container of whole white mushrooms that are roughly chopped. (The first time I made this, it looked like I was using a mountain of mushrooms, and I was unsure if the amount was excessive. But the mushrooms cooked down when I added them to the chopped onion and garlic.) I then pour the sauce and spices over the sautéed vegetables. Yum! You can also try using ground turkey or cutting back on the ground meat by half while also using half the amount of mushrooms I suggest.

To green light the garlic bread, I purchase a whole wheat Italian loaf. I replace the butter with an omega-3 rich spreadable butter and spread it lightly on each slice. I sprinkle the bread with garlic and onion powder and carefully toast it in the oven. You can also opt for an olive oil and balsamic vinegar dip with a sourdough loaf or whole grain option. Go easy on the oil if you are watching your calories.

For the salad, I like to pile it high with a variety of veggies. Your typical Caesar salad has greens, parmesan cheese, and croutons— very simple. I add whatever vegetables are in the fridge, but typically this includes broccoli, celery, cucumbers, and carrots. If I am up for it, I will make my own dressing with an olive oil base or just purchase the traditional dressing and use less.

Enjoy the taste of healthy eating!

Pizza Friday

I finally said, “Okay, we can have pizza Fridays!” At first, I used a frozen cheese pizza and cringed a bit that it was not whole grain (sigh). I added processed meat and pepperoni on half for the pepperoni lovers (another sigh). I tried piling high the supreme veggies and baking it in the oven, but that led to soggy pizza. Yuk! With a little experimentation, I was able to change the not-so-healthy pizza into a green-light pizza.

First, I make a whole grain pizza crust following a recipe that uses whole wheat flour, baking soda, and low-fat Greek yogurt. I prepare the crust, top it with a traditional pizza sauce and a modest amount of mozzarella cheese, and bake it on a pizza stone. To satisfy the nutritionist in me, I sauté all those lovely supreme veggies— onion, chopped black olives, chopped red and green bell peppers, and a little green onion—on the stovetop to remove the excess moisture. I make sure there is enough that I can have one to two cups of veggies after they have cooked down. I simply spoon them on top of the pizza when it comes out of the oven.

Of course, I have to eat it with a fork and knife, but it is oh so good. If I have fresh basil, I run outside and snip off a small handful to sprinkle on top for a little extra flavor. Voila, green light pizza night!

If you don’t want to make your own crust, there are lots of various options available for purchase, from cauliflower crust to

chickpea crusts or even ready-made whole wheat crust. And if a pile of sautéed veggies is not your thing, try a great salad with your favorite veggies and fill half your plate with it. You can have a healthy pizza night and enjoy this traditional family meal with everyone gathered together.

I hope this sparks some ideas to green light some of your own household favorites.

About the Author

Annelies

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

Vista Healthcare: Helping Those Suffering from Accident-Related Injuries

By the Vista Healthcare Team

As spring approaches, tourists and visitors flood southern Utah to take advantage of the fantastic weather. Unfortunately, when traffic increases, so does the possibility of an auto collision. If you are involved in a car accident, it is essential to remain calm. The St. George Police Department advises the following after an auto accident:

1. Stay at the scene and call the police department.

2. If there are injuries or any emergency circumstances, call 911.

3. If the accident is minor and/or there are no injuries, call dispatch at 435-627-4300.

After an auto accident, you may notice injuries hours or even days after an accident has occurred. This is common; adrenaline floods the body after a collision, masking the pain. Concussions and severe whiplash sprains may present as just a mild headache, and other injuries may cause you to feel stiff and sore. While it could be minor, it could also indicate more serious medical concerns that can become chronic without treatment. Guidance from the CDC states, “Signs and symptoms generally show up soon after the injury. However, you may not know how serious the injury is at first and some symptoms may not show up for hours or days.” Anyone involved in a car accident should seek medical attention, even if they don’t believe they’ve sustained severe injuries.

Having the right team of injury providers who are experienced with the entire injury process is essential. Vista’s Sports Spine & Injury Center specializes in helping people suffering from various auto and other accident-related injuries, such as injuries to the head, back, neck, arms, or legs.

The Vista Healthcare injury care team is composed of medical doctors, chiropractors, physical therapists, and massage therapists. Pain management specialist Dr. Bryt Christensen, neurologist Dr. Shawn Allen, chiropractor Dr. Russ Jepson, and physical therapist Dr. Amber Majeskie want to educate southern Utah on the importance of properly diagnosing injuries— especially concussions— after accidents.

Symptoms and problems Vista’s Sports Spine & Injury Center most commonly treat are:

• Headache. This is one of the most common symptoms of a concussion. The headache can range from mild to severe and may worsen with physical or mental exertion.

• Confusion. A person with a concussion may feel mentally foggy, disoriented, or have difficulty concentrating on or remembering things.

• Nausea and vomiting. Some individuals may experience nausea or vomiting following a concussion.

• Dizziness or balance problems. Concussions can disrupt the normal functioning of the vestibular system, leading to feelings of dizziness or problems with balance.

• Sensitivity to light and noise. Bright lights or loud noises may worsen symptoms in individuals with concussions.

• Blurred vision. Vision disturbances, such as double vision or blurred vision, can occur.

• Fatigue. Feeling unusually tired or fatigued, even with adequate rest, is common after a concussion.

• Sleep disturbances. Concussions can disrupt sleep patterns, leading to difficulty falling asleep, staying asleep, or excessive sleepiness during the day.

• Mood changes. Some individuals may experience changes in mood or behavior, such as irritability, anxiety, or depression.

• Other symptoms. Additional symptoms can include numbness or tingling, ringing in the ears (tinnitus), and changes in taste or smell.

Concussions can have long-term effects and are important to have correctly diagnosed and treated. Treatment for a concussion typically involves rest, both physical and cognitive, along with monitoring of symptoms. In some cases, rehabilitation, therapy, and certain procedures may be necessary to help the individual recover fully.

The experts at Vista’s Sports Spine & Injury Center craft customized programs for every patient, facilitating their recovery journey and helping them return to normal life.

Your recovery may include examinations, X-rays, MRIs, antiinflammatories, medications, ultrasound-guided injections or fluoroscopic guided procedures, physical therapy, chiropractic care, spinal decompression, medical massage, post-rehabilitation treatments, and more. With all of these options under one roof, you don’t need to go to multiple locations for treatment!

Vista Healthcare in St. George is the first in southern Utah to have the state of the art NeuroCatch® platform, a neurological monitoring device that can help and aid in the diagnosis and prognosis of concussions through objective evaluation of cognitive function. Used by world class research centers like Massachusetts General Hospital and the Mayo Clinic, this device is also used by several professional sports teams in the NHL, NFL, MLB, NBA, Nascar, and collegiate sports to help providers diagnose and track concussion recovery.

Vista works directly with patients, their insurance, and the attorneys involved to get the very best care for their patients. They understand that every day you are in pain is likely a day you miss work—and miss earning your income. That is why Vista uses its physician-managed protocols to get you out of pain and back on your feet.

To make an appointment, call or text Vista Healthcare at 435656-2424, or visit their website at www.vista-hc.com.

Keep Your Pet Safe and Healthy This Summer

By Anita DeLelles, LMT

As the sun shines brighter over southern Utah, things begin heating up for some fun in the sun! But hold on a second. Before you start making those summer plans, let’s talk about how it impacts our precious pets. With the Fourth of July right around the corner, it’s essential to keep their safety in mind during all the festivities. Fear not, pet parents! We’re going to explore some tips on how to keep your four-legged pals cool, calm, and collected this summer season.

First things first: let’s talk about hydration stations. Just like humans, pets need to stay hydrated, especially as the days become longer. Refill drinking bowls with fresh, cool water throughout the day (ice cubes help), and consider placing a few extra bowls in different rooms of your home and definitely in your yard or on your patio. This will encourage pets to drink more often and avoid heat-related stresses and ailments.

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They may have fur coats, but dogs are just as susceptible to the summer heat and sunburn as we are. While shaving your dog may seem like a logical way to cool them, their long fur actually shields their skin from burns and helps keep the body aerated and thus, cooler.

Summer in the Southwest would be hard to face without shade. Whether it’s a shady tree in the backyard or a cozy spot indoors with the AC blasting, make sure your pets can find refuge from the sun’s rays. Keep in mind the ground temperature as well. Hot pavement can quickly burn paws. Boots for your dog are available in a variety of styles that will make a desert hike a lot more pleasant for your best friend. Your dog may take a little time to adapt to paw coverings but will thank you with a wagging tail of approval.

Summer is the perfect time to explore new trails or to simply soak up some sunshine in the backyard. Pests, like fleas, ticks, and mosquitoes, can really spoil the fun. Keep pets up to date on their flea and tick preventatives, and consider using pet-safe mosquito repellents to keep those little blood suckers at bay. And if you’re heading to the beach or lake, don’t forget to bring along a pet life jacket for safety in the water, even if your dog is a strong swimmer.

The sweet sounds of summer include fireworks! While humans may love the dazzling display of color in the night sky, pets often

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

find them downright terrifying. With the coming Fourth of July and Pioneer Day (July 24) festivities ahead, it’s crucial to take extra precautions to keep furry friends safe and calm. The unexplained loud noises, bright flashes of light, and rumbling vibrations shake some dogs to the core with fear. Anxiety is an elevated response of the nervous system, which is exhausting over long periods of time. Close curtains and create a cozy hideaway in which pets can take cover during fireworks displays. A quiet room indoors or a familiar crate draped with blankets and padded with pillows for extra soundproofing provides a safe environment. Play some music, the TV, or a fan for white noise. It will help drown out the booms and bangs and calm their nerves. Many dogs benefit from calming supplements, CBD, and natural herbs. We recommend a trusted brand, Healthy Paws No More Drama, a highly effective supplement to reduce anxiety.

July afternoons are perfect for a backyard barbecue. Firing up the grill with hotdogs and burgers is a uniquely American summer tradition enjoyed with family and friends. But before you slice into the watermelon, remember that some foods can be harmful to dogs and cats. Keep the grilling meats out of reach, and be mindful of foods like onions, garlic, grapes, and chocolate, which can all be toxic to pets. Instead, treat them to some pet-safe snacks like Real Meat treats or homemade pup-sicles to keep them cool and satisfied.

Last but not least, let’s address car safety. We all know that leaving a pet in a hot car is a big no-no, but it’s worth repeating. Even on mild days, the temperature inside a parked car in direct

sun can skyrocket in a matter of minutes, putting pets at risk of heatstroke and dehydration. If you’re running errands or heading to the store, it is best to leave your pets at home where they’ll be safe and comfortable.

So there you have it. Follow these tips, and with some TLC, you will be ready to soak up the sun and make long-lasting memories with your furry companion by your side. Cheers to a paw-some summer!

For more information on health and wellness for your pet, visit woofcenter.com, stop by WOOF! Wellness Center & Training Academy in Santa Clara, Utah, or call 435-275-4536.

Join WOOF! Wellness Center & Training Academy for trainer-guided hikes. We request that dogs have completed a basic manners class or loose leash walking class to participate in the hike. Our trainer can set up a free assessment if you are not sure about your dog’s ability to join the hikes. Call 435275-4536 or visit www.woofcenter.com.

You have what it takes to make a difference.

You don’t need to be an expert to ask, “Are you OK?” Listening and giving someone your time might be just what they need to help them through. When we genuinely ask “Are you OK?” and are prepared to talk to them about how they’re feeling and what’s going on in their life, we can help someone who might be struggling feel connected and supported long before they’re in crisis.

A conversation could change a life.

Losing a loved one to mental health issues can leave families devastated and heartbroken. May is Mental Health Awareness Month. Let’s honor the memories of those we have lost and prevent others from managing their mental health challenges alone. If you or someone you know is in a mental health crisis, text or call 988 or chat 988lifeline.org for free, confidential support 24/7.

How to Save a Teen’s Life

Know the Signs and Take Action to Prevent Suicide

By McKinley Carr-Merrill, MFTI

”How many of you know someone who has died by suicide?” I asked one of my high school classes. In a room of thirty students, nearly every hand was raised.

Suicide is the leading cause of death for Utahns ages ten to seventeen and eighteen to twenty-four. It is the second leading cause for ages twenty-five to forty-four (Utah Department of Health and Human Services, 2022). Yet, amid this stark reality, there is a glimmer of hope. Suicide is often preventable. By educating ourselves, we can play a pivotal role in saving lives.

Tip for Teens: Break the Silence; Save a Life

One powerful tool for teenagers is the simple act of breaking the silence. Addressing the stigma around suicide head-on can create

an environment where open conversations about mental health are not only accepted but encouraged. Teens should be empowered to reach out to their peers and express genuine concern.

“I’ve noticed you’ve been struggling lately. Sometimes people going through a hard time wish they could cease to exist. Because I care about you, I wanted to check in and ask if you’re having any thoughts of suicide.”

Let’s dispel a prevalent myth: does discussing suicide plant the idea? No. Research shows posing this simple question can be the starting point for a life-saving conversation. Start with empathy and understanding. Focus on being direct. When we ask, we communicate that we care.

Tip for Parents: Don’t Dismiss Verbal Warnings as “Teenage Drama”

Avoid brushing off verbal signs of hopelessness as mere “teenage drama.” Never disregard your child’s expressions, assuming they are merely exaggerating or playing games when they articulate:

• “Everyone would be better off without me.”

• “I wish I didn’t exist.”

• “You won’t have to worry about me any longer.”

• “Nobody cares if I live or die.”

• “I won’t need this anymore.”

Treat every mention of suicide with utmost seriousness. Follow up with a direct question (for example, “Are you thinking of suicide?”) and listen without judgment.

Tip for Teachers: View Warning Signs as an Invitation to Check In Teenagers

spend a substantial part of their day at school. In the days or hours leading up to an attempt, there are typically signs. Teachers play an important role by recognizing the risk factors and warning signs indicative of suicidal behavior. Warning signs are an invitation to check in. The more warning signs, the stronger the invitation. Some risk factors and signs include:

• Giving away possessions

• Family history of suicide

• Alcohol/drug use

• Shift in mood (better or worse)

• Sudden change in grades

• Changes in eating or sleeping

• Romantic break up

• Access to guns, weapons, pills, etc.

• Mentioning death

• Being of victim of bullying/prejudice

My mom says, “The more people who love my kids, the better.” Every teen deserves a loving support system! We can play a role in helping others who carry heavy hardships. Amidst the sobering statistics on suicide, there’s a glimmer of hope. Suicide is often preventable. Each of us can be a lifeline when we reach out.

In crisis? Text or call 988 to speak to a licensed clinician. The call is anonymous, free, and local.

About the Author

McKinley is a marriage and family therapist intern and a seminary teacher. She brings a unique blend of warmth and humor to her practice and classroom. Currently pursuing her master’s degree at Utah Tech, she is deeply committed to helping others form healthy relationships. As a former suicide prevention trainer, she understands the profound importance of infusing hope. McKinley and her husband, Ridge, both teach high school in St. George and share a passion for their pottery business, biking, rock climbing, thrifting, vacationing with family, and collecting children’s books. McKinley is currently accepting new clients at Ascend Counseling and Wellness in St. George, Utah. Call (435) 688­1111 for an appointment.

Navigating through the Unthinkable Loss of a Child to Suicide

By Matt Eschler, PhD, LMFT

The loss of a child is possibly the most devastating experience any parent could be compelled to endure. This experience is exponentially more tragic when the loss comes as a result of suicide. The intensity of the immediate grief seems to have no end. Navigating bottomless despair, feeling eternally broken, and searching for honest answers are thoroughly overwhelming. The tentacles of loss will afflict the entire family in some way.

The parents of youth who have carried out suicide grapple with a tidal wave of feelings, questions, and challenges as they navigate the personal and relational grieving that washes over them. They struggle to find reasons for the suicide, replay every conversation, search for signs they missed, or obsess about actions they could have taken to save their child. Consuming guilt, self-blame, and even blaming the spouse are all too often part of the complex web of emotions vying for attention.

Parents also grapple with a profound sense of loss and emptiness. The death of a child shatters their sense of identity and purpose, leaving them to navigate a world that suddenly feels unfamiliar and lacks meaning. Parents will struggle to find joy in the things

that once brought them happiness, and for a period of time, they experience intense waves of sadness, anger, and despair.

Working in therapy with parents who suffer the loss of a child by suicide is an imprecise process that is different for each person seeking professional help. There is one crystal clear rule for all couples and families coping with a suicide: slow down. This would be the worst time to make big decisions, solidify beliefs, and challenge paths and courses of action that have been or will be taken. For a while, maybe even for a year, allow for time to sit still. Manage what is on your plate to the best of your ability, and slow everything else down. You can make the big decisions after you are clear of the fog and can see a future.

Couples will have to traverse unfamiliar territory in their relationships with each other and society as they feel their way through the grieving process. And grieving is a process. It is likely that couples will need a trusted spiritual leader, life coach, or therapist to guide them safely through their grief. If you are mourning the loss of a child by suicide, there are some things you and your spouse can do as you seek the right person or team to assist you.

• Be open and fearless in your communication with each other. Express your feelings and encourage your spouse to do the same. Do not judge, attempt to fix, or block what is being said. Bottled up thoughts and feelings need to come out.

• Create or engage in shared rituals with each other. These can be part of your religious rituals or something you create to find meaning together while healing from this tragic loss. Planting a garden, lighting candles, listening to special music or songs, creating a memory box, or sharing memories are ways to commemorate the life of the person who has died.

• Nurture your relationship with your spouse. Understand that each of you will experience grief differently, and his or her reactions will be unique to them just as yours are unique to you. Give yourself permission to deal with your grief and mourning in your way, and give your spouse latitude to follow their journey without judgment or timeline.

• Support your spouse’s self-care while taking time for your own.

• Make future plans. While grieving the loss of a child, it is important to maintain a future shared vision. This type of intense grief can be overwhelming and isolating, causing many couples to lose their connection to each other. Find moments to reconnect daily, plan weekly date nights, and take small steps that can grow into future hopes and dreams.

• It may be tempting to question whether you or your spouse could have done something more or something better. Couples can get lost in a whirlwind of blame and guilt, both towards themselves and each other. Physical health, mental health, and relationships all suffer when blame is a focal point.

Someone you know may be suffering from the loss of a child by suicide, and you may not know what to do or say. Here are some helpful things you might say to parents who are grieving this devastating loss:

• “I’m so sorry for your loss.” Offering a simple expression of sympathy acknowledges the depth of the parents’ pain and validates their grief.

• “I can’t imagine what you’re going through, but I’m here for you.” This statement communicates empathy and support while recognizing the unique and unimaginable nature of a parent’s loss.

• “It’s okay to feel whatever you’re feeling right now.” Assuring parents that their feelings of grief, anger, guilt, or confusion are valid and normal can help normalize their experiences and reduce feelings of isolation.

• “I’m here to help with practical tasks or errands if you need support.” Offering concrete assistance—seeing something

About the Author

that needs to be done and doing it—can alleviate some of the burdens on grieving parents and show them they are supported.

Here is a short list of what you should avoid saying:

• Never tell your grieving friend that it is “God’s plan.” This comes across as dismissive of the very real pain being felt.

• Never say, “At least they’re no longer suffering.” Even if you say it hoping your grieving friend finds some comfort, what they really need is pure empathy.

• Never say, “You need to be strong for your other children.” This statement places additional pressure on grieving parents to suppress their own emotions and prioritize the needs of others. It fails to acknowledge the couple’s own need for support and validation as they navigate their grief and healing process.

• Never say, “Time heals all wounds.” While it is true that grief changes over time, this statement can be hurtful to parents suffering at that moment.

This is not meant to be a rule book in grieving the loss of a child through suicide or a step-by-step guide to helping someone through this type of loss. It is meant as a foothold and a direction in which to go.

It is helpful when friends, family members, and acquaintances approach grieving parents with empathy, compassion, and sensitivity, avoiding clichés or platitudes while offering genuine support, validation, and a listening ear. Walk in the shoes of those who grieve; see the tragedy through their eyes, and then you will be able to find the best way to use your time and skills to lighten the burden of those who are suffering.

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.

Untangling the Threads: Exploring the Differences between Dry Needling and Acupuncture

By Janene Borandi, DAC

About the Author

Dr. Janene Borandi is a seasoned acupuncturist with a decade of experience and board certification through the National Certification Commission for Acupuncture and Oriental Medicine. Her passion lies in educating medical professionals about the principles of Eastern medicine and how it can enhance conventional medical practices. Through her teachings, Dr. Borandi aims to bridge the gap between Eastern and Western medicine, empowering healthcare providers to integrate acupuncture into their practice for holistic patient care. She is actively involved in advocacy efforts to promote acupuncture’s recognition in mainstream healthcare, working to establish standards of practice and ensure patient safety and quality care. Dr. Borandi’s dedication and expertise continue to make a positive impact on the healthcare community, fostering a future where Eastern and Western modalities complement each other to promote health and well­being. Visit https://drborandi.com to learn more.

In the complex world of alternative therapies, distinguishing between practices like dry needling and acupuncture can be challenging. While both involve the insertion of thin needles into specific points on the body, they diverge significantly in their underlying philosophies and techniques. To illustrate, consider the body as a sophisticated electrical system, with Qi—vital energy—flowing through meridians or invisible lines of energy on the body, akin to the wiring in your home. While this analogy helps visualize the concept, it’s important to note that the energy in our bodies differs markedly from the electricity powering our appliances! Nevertheless, Eastern medicine recognizes the role of Qi as a very powerful mechanism in stimulating the immune system and promoting biochemical change in the body.

Dry needling is a technique that is gaining popularity in the realm of physical therapy and chiropractic care. It focuses on targeting trigger points in muscles to relieve pain and improve function. Unlike acupuncture, which is rooted in ancient

Chinese medicine and aims to balance the flow of Qi through the body, dry needling primarily addresses musculoskeletal issues using a Western anatomical approach. While the needles used in dry needling are the same as those used in acupuncture, the philosophy guiding their application is quite different. In dry needling, very little attention is paid to this energetic mechanism we call Qi.

Many providers and patients of dry needling report that it offers several potential benefits, including pain relief, improved range of motion, and enhanced muscle function. By targeting trigger points and releasing muscle tension, dry needling can help alleviate symptoms associated with conditions such as chronic pain, sports injuries, and musculoskeletal disorders.

While many attest to these benefits, an equal number of patients report otherwise. Like any medical intervention, dry needling carries potential risks and adverse side effects, some of which can be more severe. While most adverse events are mild

and transient, such as bruising or soreness at the insertion site, rare but serious complications such as vertigo and nausea can occur. The insertion of needles into trigger points can sometimes stimulate the vestibular system, leading to sensations of dizziness or imbalance. Pregnant women should also be cautious, as there is a risk of complications to the unborn fetus, including preterm labor or miscarriage. Due to these concerns, patients should consult with their healthcare provider before undergoing dry needling to ensure that potential benefits outweigh risks.

Interestingly, the regulatory landscape surrounding dry needling varies significantly from state to state. In many states, dry needling falls specifically within the scope of practice laws governing acupuncture, recognizing it as an extension of acupuncture practice. However, in states where dry needling is not regulated—Utah being one of them— the debate over its safety, efficacy, and legal status continues.

For medical professionals seeking to learn more about dry needling, accredited continuing education courses provide healthcare professionals with the opportunity to expand their skills and knowledge in dry needling. Patients interested in exploring

dry needling as a treatment option should consult with their acupuncturist or other healthcare provider to determine if it is appropriate for their condition and seek referrals to qualified practitioners.

While dry needling and acupuncture may share some surface similarities, they are distinct practices with different philosophies, techniques, and applications. Understanding these differences is essential for both healthcare professionals and patients

to make informed decisions about treatment options.

Above all, it is crucial for us as medical practitioners to prioritize patient education and safety, particularly as we navigate the integration of effective modalities in this rapidly evolving landscape of medical care. By empowering patients with knowledge and ensuring adherence to established standards of practice, we can enhance the quality of care and promote optimal health outcomes for all.

Utah Tech University Graduate Lands Career of Her Dreams

By Stacy Schmidt

About the Author

Stacy serves as the Assistant Director of Public Relations for Utah Tech University’s Marketing & Communication office, where she shapes and shares the University story. Born and raised in Utah, Stacy is a Utah Tech University alumna with a master’s degree from Southern Utah University. She loves living in southern Utah and enjoys the countless outdoor activities available right in our beautiful backyard.

While many struggled through the peak COVID-19 period due to the uncertainty of such anomalous times, that was precisely when Utah Tech University graduate Emily Young discovered her career calling.

“I took my CNA course during COVID and worked as a CNA throughout that period of time, which is when I fell in love with the field,” Young said.

Knowing she was meant to be a nurse, she applied to Utah Tech University and was elated when, a semester later, she was accepted to Utah Tech’s nursing program. “St. George is definitely where I wanted to live,” she said. “It’s such a good area.”

Utah Tech’s nursing program focuses on student success from day one, offering active learning in the classroom as well as through clinical and laboratory settings.

“One thing that differentiated UT from the others would be the professors,” Young said. “I loved my professors. They were really encouraging. I felt very supported during my time at Utah Tech.”

Young got involved outside of the classroom as well, joining the Utah Student Nurses Association Board and ultimately becoming president. She also took full advantage of the resources available through the University’s Career Services Department. She met frequently with her career coach, Shane Blocker, who helped her with mock interviews, applications, and more, ensuring she was well-prepared to secure a job after graduation.

“Working with Emily was a treat,” Blocker said. “She was dedicated to getting herself ready to be a great candidate for any position that she was applying for.”

Naturally, when Young secured an interview with Cincinnati Children’s Hospital, she was ready. “I had a great interview with Cincinnati,” she said. “I had prepared for this for so long!”

She landed the job, and is now working at the number one children’s hospital with the best NICU in the nation.

“What I love most about this work is connecting with the patient and watching how you can make a difference in their health and overall outcome,” Young said. “I think in the NICU, this is so special because not only do you get to learn how to bond with the neonates but you also get to connect with their families and help them through the process of their baby being in the NICU as well.”

Emily graduated in December 2023 and will be honored among the more than 2,000 graduates at Commencement held on May 3, 2024, in Greater Zion Stadium on the Utah Tech University campus.

For more information about Utah Tech University’s Nursing Department, visit health.utahtech.edu/nursing.

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

Best Day

Ever

By Lyman Hafen

I recently attended the funeral of a relative who was born, grew up, raised his family, and died at the age of ninety-nine in the same home in Santa Clara, Utah. His name is Victor Frei. He was known throughout the region as a beloved teacher of children, a legendary school administrator, a master fly fisherman, and one of the finest men who ever hunted the hills and fished the streams of southern Utah. He and his fellow Clary Boys grew up on horseback beneath the sycamores of Santa Clara and in the lush fields stretching down to the creek and under the fruit laden branches of apricot and peach orchards planted by their grandparents, who settled the town in the 1860s. Fate brought all forty-four of those boys into this world in that ominous window of time that made them the perfect age for war. And when war broke out in Europe and the South Pacific, all forty-four of them enlisted.

Vic’s oldest son, Dan, shared a story at his funeral that cut straight to the core of my soul. Once, his father was asked to describe the best day of his life. After some thought, Vic recalled a day

when he was a boy. He came home from school and stepped into the house and was overcome by the aroma of hot cinnamon rolls fresh out of the oven—the kind of smell that permeates all the senses and lingers the rest of your life. After eating a hot roll and downing a cool glass of milk (the same milk he had extracted from the family cow up the lane early that morning), he grabbed his shotgun, filled his pockets with shells, and headed down to the Santa Clara Creek in search of pheasants and quail.

And there, he spent the rest of the best day of his life.

Vic’s recollection cut deep with me for many reasons. I recall the unutterable sense of joy and comfort at walking into my house on 600 South in St. George to the smell of mom’s cinnamon rolls hot out of the oven. I vividly recall the Christmas day when I got my first shotgun and the glorious mornings hunting game birds in the wide-open expanse of fields stretching to the Virgin River below my house. Perhaps even more profoundly, I recall the

days over this past year when I’ve driven down to the field below the black rocks, where I now have a horse to feed every day. As I leave the house, I tell my wife, “I’m headed down to the crick” (the Santa Clara Creek), the same “crick” Vic Frei sauntered down to with a shotgun over his shoulder on the best day of his life almost ninety years ago.

These days, you have to drive through several neighborhoods to get to the crick. The field I drive to is one of the last remaining open spaces along the stream. Most of the others have disappeared under handsome two-story homes. I go there to feed twice a day, but on special days, I also go there to meet my eleven-year-old granddaughter who is learning to ride. We saddle up, and she hops up into the saddle and rides the old palomino gelding we call Joe around the field. There, between the edge of a lava flow that stopped abruptly one or two million years ago and the bank of a gentle stream called the Santa Clara, lie sixteen acres that have somehow escaped the clutches of developers. The field is surrounded by homes on the north and west, the Santa Clara Creek on the south with more homes on the other side, and a green of Sunbrook Golf Course jutting up to the southeast corner.

Hardly a day passes when we don’t kick up an electric covey of quail from the brush along the field. And now, every time that happens, I think of Vic Frei and his best day.

It’s tough to isolate one particular day, but those days riding with my granddaughter down at the crick must be numbered among

About the Author

the best of my life. I’ve traveled the world, eaten in some of the finest restaurants, been to some of the most popular theme parks, and hiked to some of the most majestic spots on earth. But I don’t think I’ve ever had better days than the ones down at the crick where the beavers still build dams just below the horse corral, not fifty yards from the back doors of houses on the other side; where red-tail hawks circle on the afternoon breeze; where a great blue heron floats quietly over; and where the perfect silence is suddenly broken by the brutally harsh honking of two dozen Canadian geese circling into the field to touch down for a spell.

All of this, and then my granddaughter and I unsaddle, throw some hay to the horse, and drive back through the neighborhoods to Dutchman’s Market where they are just pulling a fresh batch of cookies out of the oven.

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

HUMILITY: DO WE UNDERSTAND IT, REALLY?

By Rob Henderson, LASUDC, CTRS

The study and practice of addiction counseling and recreation therapy, as well as many of my own life experiences, have helped me better understand certain aspects of behavioral health, including the very common but apparently pretty misunderstood concept of humility. Webster and Oxford offer some fascinating insights about the term, and many will freely share their understanding of the word along with some related connotations, but are they accurate, and do we truly understand the powerful characteristic of humility?

For many, humility simply means to hold one’s self in low regard. For example, humility is defined in the Oxford English Dictionary as “having a lowly opinion of oneself; meekness; humbleness; the opposite of pride or haughtiness.” In other dictionaries, humility is defined as being “lowly in kind, state, or condition; of little worth; unimportant; common; lowly in feeling; lacking self-esteem; having a sense of insignificance, unworthiness, dependence, sinfulness; meek; penitent.” Yikes! From these “low self-worth” explanations, humility certainly isn’t a very attractive virtue nor something I’m too interested in pursuing.

Although humility might activate a video in one’s mind of a weakwilled, stooped-shouldered, self-critical person only too willing to yield to the wishes of others, in reality, humility couldn’t be further from this mental image. Consider some of the following insights from some incredibly bright minds who have researched humility and arrived at a healthier and much more accurate understanding.

To be humble is not about having a low opinion of oneself; it is to have an accurate opinion of oneself. It represents the wisdom that though we might be capable and smart, we are certainly not allknowing. We might feel empowered, but power always comes with limits, and we are surely not omnipotent. Integral to being truly humble is the ability to be receptive and open-minded. It allows us to seek advice, learn from others, and admit to our mistakes while holding back from seeing things and issues only in blacks and whites.

With this clearer and more accurate understanding of humility, Oxford’s and Webster’s self-loathing person can be seen, in some important respects, as lacking humility. In fact, consider the person who repeatedly protests, “Oh, that silly painting. I just threw it together. It’s really nothing. Art really isn’t my thing.” Such apparent humble protests actually betray humility by grasping

for attention and spinning the conversation back to self-focus. Inherent in humility is becoming “unselved,” where we no longer need to inflate or defend the all-important self at the expense and evaluation of others. Instead, our focus shifts outward to the greater community, and we become more aware and open to the beauty and potential that exist all around us. Put another way,

“Humility is an increase in the valuation of others and not the decrease in the valuation of oneself (June Price Tangney).” In the words of C.S. Lewis, “Humility does not consist in handsome people trying to believe they are ugly and clever people trying to believe they are fools. True humility is self-forgetfulness.”

About the Author

Rob Henderson is a dually licensed addiction counselor and recreation therapist (see AREtherapy.com) and is also an experiential trainer for behavioral health professionals (see RITEtrainings.org). Rob is married with a ginormous family that loves to adventure together.

HALITOSIS OR BAD BREATH: I DON’T WANT EITHER ONE

By Dr. William Plumb, DDS

About the Author

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

Chuck Norris doesn’t ever have to worry about bad breath. It’s my understanding that he doesn’t breathe; he holds air hostage. But for the rest of us, bad breath is certainly a concern and is something that can make us feel self-conscious in social situations or make others around us uncomfortable. I was taught at a young age never to refuse if someone offers me a mint or a piece of gum. Now that I have a little more understanding of the science behind bad breath, I can take steps to ensure that my breath, if not minty fresh, is at least inoffensive.

In nine out of ten cases, bad breath comes from pathological bacteria that inhabits our mouths. These bacteria are mostly anaerobic (meaning they thrive without oxygen) and acidophilic (meaning they thrive in low pH conditions), and they are also responsible for causing periodontal disease. The odor is caused by foul-smelling compounds that are produced as the microorganisms break down and metabolize glucose. Some of these compounds are extremely damaging to our body’s cells. One of these harmful compounds, hydrogen sulfide, has been shown to destroy the cells that attach our teeth to the bone. If left unchecked, the destruction of the attachment apparatus (or periodontal disease), will eat away at the bone until the teeth just fall out. One thing I learned in researching this article is that hydrogen sulfide is a known genotoxic agent. In other words, hydrogen sulfide causes genomic instability that can lead to mutations and cancer.

Now please don’t read this and think, “I have occasional bad breath; I must have cancer!” I only wish for you to understand that limiting the amounts and activity of these microorganisms will benefit much more than simply the freshness of your breath.

Our first tool in the fight against bad breath and oral disease is hygiene. The bacteria can only be active when they have food to metabolize. Making sure your mouth is free of debris through regular, thorough brushing and flushing is a must. Realize also that the cryptic and textured nature of the tongue allows it to harbor bacteria. An important part of oral hygiene is making sure the tongue is clean. Research shows that regardless of home care, plaque accumulation will reach pathologic levels within ninety days. Professional cleanings by oral health professionals are vitally important. Insurances usually cover two cleanings a year, but that is a bare minimum. Most of the population would really benefit from three or four professional cleanings each year.

Another important thing to remember is that these harmful bacteria are “acid-loving,” which means that being well-hydrated limits their activity. If we drink lots of water (which raises pH) and limit substances and practices that lower pH (like ingesting sugar, coffee, soda, alcohol, and tobacco), we will create unfavorable conditions for these bacteria, and they cannot thrive. One of the most common side effects of medications we routinely take is xerostomia or dry mouth. When our mouths are dry, pH levels drop, and disease pathways open up. The benefits to the mouth are enormous when we drink more water..

And that’s pretty much it. If you want to avoid bad breath, keep your mouth clean, drink lots of water, limit sugar, and visit your hygienist regularly. If you’re doing all these things and are still troubled by persistent halitosis, pay attention to the foods you are eating. There are many foods that break down into odorous compounds when consumed and metabolized. You may also consider being screened for a possible undiagnosed systemic condition. Diabetes as well as kidney disease and liver disease can all affect the quality of one’s breath. Talk to your dentist openly about any concerns you might have. We know that good oral health is a reflection of good systemic health, and we’re here to help.

Plumb Dental offers general dentistry for the entire family, including preventative care, root canals, implant restoration, cosmetic work— even whole smile makeovers. To schedule an appointment, call (435) 673­9606 or visit our website at plumbdental.com.

Pizza/Pasta Factory

Pasta Factory: 2 W. St. George Blvd. #8, St. George, UT 84770 | 435-674-3753

Pizza Factory: 2 W. St. George Blvd. #8, St. George, UT 84770 | 435-628-1234

Pizza Factory Express: 1930 W. Sunset Blvd., St. George, UT 84770 | 435-634-1234

Pizza Factory Pineview: 2376 E. Red Cliffs Dr., St. George, UT 84790 | 435-688-2656

Pizza | Pasta | Dine-In | Take-Out | Salad Bar | $$

Delivery available at Pine View location only

Mon.—Sat at 11:00 a.m.

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

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.

PRESTON’S MEDICAL WASTE DISPOSAL:

PROTECTING PEOPLE AND THE ENVIRONMENT

By Shelley Sybil Gish

Although modern practices, regulations, and laws recognize the importance of proper medical waste disposal, this was not always the case. In fact, up until the mid-1960s, the disposal of medical waste was largely unregulated. Imagine a world in which medical waste from every doctor’s office, dentist’s office, hospital, clinic, veterinary office, funeral home, and care facility was never addressed.

Unless you work in the health care or medical industries, medical waste probably isn’t something you think about. However, improper medical waste disposal can pose potential risks for everyone, not just health care workers or medical professionals. Pathogens and toxic pollutants from the improper disposal of medical waste can be released and spread into the surrounding environment, leading to the contamination of drinking, surface, and ground waters. Additionally, medical waste dumped into poorly constructed landfills can result in pollution that negatively impacts land and wildlife.

Waste or by-products that may be contaminated by blood, body fluids, or other potentially infectious material is considered medical waste. Management and disposal of this potentially hazardous material should not be treated lightly. Good waste management practices are essential for keeping employees, the population, and the environment safe.

Preston’s Medical Waste Disposal is southern Utah’s only locally-owned medical waste disposal company. Protecting people and the environment from the risks associated with biohazardous medical waste is at the heart of what they do. This includes:

• Medical, infectious, and lab waste pick up and disposal

• Biohazard and sharps removal

• Expired prescriptions and pharmaceuticals disposal

• On-site document shredding in compliance with all HIPPA, GLB, and FACTA regulations

• Online training programs to educate health care providers in the proper management and handling of health care waste.

No matter where in southern Utah your business is located, there are specific regulations to follow when it comes to the storage and pickup of medical waste. At Preston’s, their goal is to provide you with convenient and easy options for your medical waste products, allowing you to remain compliant with all federal, state, and local laws.

For more information about medical waste disposal or to discuss how Preston’s Medical Waste Disposal can be of service to your office or business, please call (435) 688-1987.

Maximize Your OPTIONS

By Erin Del Toro, Registered Clinical Hypnotherapist, ACHE

We’ve mapped the four corners of the world, chartered the depths of Mariana’s Trench, unlocked the power of the atom, and looked to space as the final frontier for the next unsettled mysteries of existence. But as scientists and researchers delve into meaningful and promising discoveries beyond the horizon of the conscious mind and unlock the capabilities of the brain, we are finding that the final frontier has always been within us. Constantly processing the information around us at about 1,000 subconscious thoughts per second, the brain is more complex than any of us can comprehend.

A peak topic of interest currently being studied by neuroscientists is the concept of our ability to choose and how much agency we actually have. Purdue University’s Dr. Robert Proctor’s research shows that our choices and behaviors stem from various stimuli and information we have both consciously and subconsciously processed and logged. The information we log comes from both our personal and social environments, and because our brains are always storing this information to decide how to react in future situations, how we have processed the past, good or bad, becomes a neural pathway roadmap for the way our brains will behave in the future.

Whether we process stimuli in a healthy or an unhealthy way, if we survive an experience, our minds and bodies log this information, using the same pattern again and again in the future: “If I survived

it once this way, this is how I will survive it again in the future.” If and when we get to a point in life where we realize this pattern does not benefit us, we have to consciously break it.

As science learns more about how we are in constant reaction to our pasts, we’ve begun to unlock more of the mysteries of agency and behaviors and how we become self-actualized. A human unaware and always in reaction has limited agency to break into a new pattern, and because we are all pooled together and learning from each other, we often run similar patterns in our brains to those around us.

We can incrementally learn, grow, and change how we behave to yield different results when we feel motivated to do so. For most of us, that motivation comes around only when our past programming clashes with where we really want to be. As we begin to challenge old belief systems that aren’t working for us and create new patterns for our minds to follow, life improves, and the mind becomes open to future possibilities of change.

All of this can be easier said than done, especially when the things we don’t want in our lives hold residual “benefits.” Food, sex addictions, drugs, alcohol, even relationships or emotions that aren’t serving us well all send chemical signals to our minds that make us feel better, more in control, or more something in the moment. As we begin to challenge why we are seeking these things and recognize that the past is not giving us what we want today, we take another step toward a higher level of choice and agency.

What do we do when we are ready for the next phase of selfactualization but have hit a behavior that has such a hold on us that we seem unable to motivate ourselves to truly change it? Do

a deep dive into the source of the problem. There are centers of origin for behaviors in the mind—places where the brain remembers when and why they began. The brain runs these programs until corrected.

For example, if you’ve got a behavior of overeating, begin to reflect deeply on when it began. What is your current relationship with food? What was it like through the years, when you were a teenager, and when you were a child? Ask yourself why you started overeating. Was it during a stressful time of life? Was snacking without boundaries a theme in your house or were treats never allowed? Were you told to clean your plate at every meal? By examining the reasons that you may have started turning to food for comfort and recognizing that you do not have to act in that way anymore, you are taking important steps to challenge the old programs running in your subconscious, allowing you to break free from them.

If there are old stresses that have compounded, examine them one by one.

Let them heal, and remind yourself that you are present and creating a new pattern. As you clear off old belief systems that aren’t working and do healing work regarding old traumas and stressors, you have the opportunity to replace how you behaved with how you will behave.

One of my favorite things to do with clients after we do healing work is to help them associate something new as a dopamine boost. Through hypnotherapy and the power of the subconscious mind, they make the switch from easy dopamine addictions and chemical highs to doing things that make them feel proud of their accomplishments, pleased with long-term results, and happy about how much agency they’ve created for themselves.

If you would like to learn more about how hypnotherapy can empower you to take charge and overcome the conditions of the past, visit BalancedModernHypnotherapy.com or call or text Erin at 435-429-2560.

About the Author

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

Channel

How to Happiness

By Brigit Atkin

I heard a comedian joke once about what he would do if he were a thief. He stated that he would break into a home and steal nothing but the TV remote. Then, he would drive by that home at night as the occupants were watching TV and change the channel. Funny as that sounds, I’ve thought about this very concept in a more serious and personal way. How do we allow others to “steal” the remote control to our happiness?

Giving up your remote control might look like this: your daughter gets cut from the team at her high school. You feel let down, depressed, and like a failure as

a mother. In this instance, you have put your expectation of happiness squarely on your daughter, and more particularly, on her performance.

When working with clients, I often find that the immediate remedy to an issue is to direct them toward their ability to feel happy from within. This simply means that a person can be happy in the face of adversity. A person can be happy even when facing difficult circumstances.

The first thing you must do to retrieve your own remote is to accept the situation. Poet Katherine Mansfield penned it this

way: “Everything in life that we really accept undergoes a change. So suffering must become Love. That is the mystery.” When you accept a misfortune, you are on your way to healing.

Nineteenth-century philosopher and psychologist William James, father of the American self-help movement, wrote, “Acceptance of what has happened is the first step in overcoming the consequences of any misfortune.” Quite often, if your reality lives up to your expectations, you are happy. If it doesn’t, you are depressed. My husband refers to this as “having happiness attached to an expectation.”

Instead of this unhealthy attachment, see if you can attach your happiness to a Higher Power, to God. See what changes.

Once you’ve retrieved your personal remote by accepting reality, now you must use it to navigate to your own happy channel. This sounds easy, but as we all know, it is not. Here is something that helps me and that I also use in my practice. As I begin working with a client, I accept the reality that I am not the one responsible for their healing; they are. I do my very best for that client, and when we are finished with the session, I tell them, “Now is the fun part; it is time to see how it all unfolds.” I then let go of the outcome. I check in with the client several days later, but I don’t carry around the worry of the outcome. I’m grateful for the experience of working with them, and I trust that all will work out. And it always does.

A very wise man, Gordon B. Hinckley, once said, “Anyone who imagines that bliss is normal is going to waste a lot of time running around shouting that he’s been robbed. The fact is that most putts don’t drop, most beef is tough, most children grow up to just be people, most successful marriages require a high degree of mutual toleration, and most jobs are more often dull than otherwise. Life is like an old time rail journey…delays, sidetracks, smoke, dust, cinders, and jolts interspersed only occasionally by beautiful vistas and thrilling bursts of speed. The trick is to thank the Lord for letting you have the ride.”

Take back the remote control to your happiness. Safeguard it because your happiness depends on it. Be grateful in any circumstance, for this is a very important button in the drama of life. You have the power to choose what you tune into, what you turn down, what you change, and what you record for future viewing. You can choose to be happy. To paraphrase what I tell my clients, now is the fun part. See how it all unfolds: do the best you can, let go of the outcome, let a Higher Power be your guide, and trust that all will work out. It always does.

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.

Finding Joy through Challenges and Change

By Fiona Fackrell

I was born left-handed in a right-handed world. I learned this cruel fact at the age of six when my first tennis coach handed me a racquet and told me to hold it with my right hand. “This is a forehand,” he said. And so it was.

My tennis career began with the racquet in the right (wrong) hand, and over the years, I became comfortable playing righthanded. I was playing well, improving, and loving tennis!

Then, my life started to change. While there are many people who love the novelty of new routines and challenges, I am a person who craves predictability. I love a good plan, and I like sticking to it.

Change isn’t my favorite friend—not in life and not in tennis.

The first major change in my life took place when my parents informed me that our family would be moving from St. George to Las Vegas. This change was not part of my plan! I loved my safe town, my school, and my friends, and I became worried, anxious, and sad. I was determined to prove to my parents that it was a bad idea. We moved anyway.

Change number two followed closely on the heels of change number one: my parents, unsure of the safety and environment of our neighborhood school in Las Vegas, decided to try homeschooling. Predictably, I was worried, anxious, and sad (again). I was determined to prove to my parents that leaving public school was a bad idea. I began homeschooling anyway.

It wasn’t long afterward that I faced change number three: tennis lessons in Las Vegas with a new coach. During my first lesson, I happened to be messing around and hit a left-handed forehand. Coach Mark said my swing looked more natural, so I began the process of changing my tennis game. I had to relearn technique, retrain my footwork, and redo most everything I had already worked so hard to achieve. I started losing matches. My selfesteem and confidence in my game plummeted. I doubted my ability to keep playing tennis. I was determined to prove to Mark and my parents that playing left-handed was a bad idea.

after a particularly difficult practice and said, “Fiona, who is your favorite tennis player?” She already knew the answer, but I enthusiastically replied, “Rafael Nadal.” She smiled and proceeded to tell me that Rafa had not always played lefthanded; his coach had decided to train him to be a lefty. For anyone who knows tennis, this choice ended up being a pretty good decision. I knew then that I would likely never be the world’s number one tennis player like Rafa, but I did believe I would be in good company with this new challenge.

At that moment something inside me switched. I realized that all of the changes I had experienced, though difficult and unwanted, were enriching my life and helping me to be a better person.

Then Selena saved me. Selena was an older girl at the tennis academy. She sat me down

I began to embrace the changes in my life, and because I did, I met and made friends from different cultures, countries, and religions in Las Vegas. I learned to love and appreciate the flexibility of homeschool, which allowed me to spend more time with my family and to devote more time to tennis. And I improved my tennis game beyond what I thought my capabilities were.

I no longer define my success by tennis wins and losses or by my national ranking. I define success by the type of person I am becoming. I believe that it is far more important for me to develop kindness, honesty, positivity, grit, and integrity than to win matches. Joy and growth really can come from change. I’m proof of that.

Winning my state championship match for Dixie High School

Being a ball kid for Rafa Nadal

Fighting Mother’s Day Blues

By Chris Eschler, Health and Well-Being Life Coach

Do you experience Mother’s Day blues? If you feel unfavorable towards Mother’s Day, you are not alone. Journalist DeAnne Flynn surveyed one hundred women in her hometown between the ages of twenty and sixty-five. She asked, “How do you feel about Mother’s Day?” Sadly, 72 percent of the women surveyed expressed negative sentiments toward this holiday. The term uncomfortable came up often. What causes mothers discomfort on a holiday created to honor them? Women with negative feelings toward the holiday often express their feelings of inadequacy and unworthiness about being celebrated. For other women, Mother’s Day can be a cruel reminder of infertility, the loss of a child, the loss of a mother, or a bad childhood. Moreover, many women wish to cancel Mother’s Day. Shockingly, the very woman who started the holiday spent the rest of her life trying to abolish it. Understanding the origin of Mother’s Day might help alleviate Mother’s Day blues.

Anna Jarvis, the founder of Mother’s Day, never had children, but that didn’t stop her celebrating motherhood. After the passing of her mother, Ann Maria Reeves Jarvis, Anna set out to create Mother’s Day in her honor and in honor of all mothers.

Anna’s mother, Ann Maria, led a truly inspiring life. She was a beacon for mothers. She organized clubs providing education and assistance for mothers, improved sanitary conditions, mandated milk inspections, and raised money to provide medicine for needy families. When the Civil War broke out, she organized Mothers’ Day Work Clubs to nurse suffering soldiers on both the Confederate and the Union side and to keep soldiers fed and clothed. After the war, she organized and carried out Mothers’ Friendship Day for soldiers and their families on both sides with the goal of healing and ending strife. Despite destructive threats to this particular event, there was a successful turnout and an emotional coming together. The entire crowd was in tears.

Ann was also active in her church and served as superintendent of the Primary

Sunday School within the Methodist church for much of her life. After giving a lesson on mothers in the bible, she voiced in prayer, “I hope and pray that someone, sometime, will found a memorial day mothers day, commemorating mothers for the matchless service they render to humanity in every field of life. They are entitled to it.” Ann’s prayer was never forgotten by her daughter Anna, who was twelve years old at the time.

Two years after Ann’s death, which was on the second Sunday in May, Anna honored her mother with the first Mother’s Day memorial service. Anna then embarked on a mission to make Mother’s Day a nationally recognized holiday. When the hometown Methodist church took up her cause the following year and hosted a Mother’s Day celebration, Anna donated 500 white carnations to the event. The white carnation became the symbol of Mother’s Day. With much campaigning on Anna’s part, President Woodrow Wilson pronounced Mother’s Day a national holiday.

Anna should have been ecstatic. However, by that time, retailers were quickly cashing in on the new holiday and florists were increasing their prices. Anna became disgusted with the commercialism. She gave countless speeches to reign it in but to no avail. She then spent the rest of her life trying to rescind the holiday she started.

Falling in love with Mother’s Day isn’t so out of reach when you take note of Ann’s prayer honoring the matchless service and influence of mothers. Although Ann made it her life’s quest to honor motherhood, she never expected perfection from women nor would she have wanted women to determine their personal worth and value by comparing themselves with others.

As we read about Ann’s contributions to society, we view her as noble. But we have never heard about her day-to-day life living in the trenches of motherhood. Mothering wasn’t perfect for her. She lost nine of her young children to an epidemic. Most certainly, she spent days wailing in bed, enduring the pain she felt over the deaths of her children. I imagine that she struggled to put one foot in front of the other—going through the motions of caring for her living children. Surely her suffering was the motivator for her life’s work, an external force getting her up in the mornings through the fog of depression. Her patience probably ran thin, and most likely she didn’t do parenting perfectly, just as none of us do. Ann fought for mothers, not because they were perfect but because she knew both the sorrow and the joy that came through motherhood, and she saw motherhood as honorable.

Author Johann Christoph Arnold said, “I think motherhood is the noblest task of all, because you cannot do it at your convenience or tailor it to suit your preferences. You have to be ready to give up everything when you take on this task.” With its endless interplay of love, frustration, joy, agony, ecstasy, hope, anxiety, and exhaustion, being a mother is no ordinary job. There is valor in motherhood.

This Mother’s Day, take some time to journal your thoughts about being a mother. What have you done right? What have you learned? What wouldn’t you give up? What might you have learned from the mothers in your life: your mother, mother-in-law, grandmothers, aunts, and neighbors? Then write a note of appreciation to your own mother or other mothers who have influenced your life, and say goodbye to the Mother’s Day blues.

With its endless interplay of love, frustration, joy, agony, ecstasy, hope, anxiety, and exhaustion, being a mother is no ordinary job. There is valor in motherhood.

About the Author

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

Let’s Get Back to Basics

By Koby Taylor, PharmD

As a pharmacist and health coach, I see many people who are seeking quick fixes and miracle solutions to improve health and well-being. I have found that the allure of a miracle supplement or herb that promises to boost your immune system, enhance your mood, or help you lose weight can be tempting. However, as I’ve experienced with maintaining my own health, relying solely on supplements to improve health is not the most effective approach. Supplements and herbs definitely have their place in helping the body, but we can’t overlook other basic, simple fundamentals that not only create good habits but also build a solid foundation for maintaining health, including gut health, hydration, sleep, exercise, and stress management.

As you know, the food you eat will play a crucial role in maintaining overall health and well-being. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support various bodily functions. Instead of depending on a single supplement or on quick food, such as a meal replacement, to meet all your nutritional needs, you need to prioritize consuming a variety of nutrient-dense foods to ensure you get the vitamins, minerals, and antioxidants your body requires.

Nutrition and Supplement Basics

Omega-3 fatty acids are essential fats that play a crucial role in brain function, heart health, and inflammation regulation. Including sources of omega-3s, such as fatty fish, flaxseeds, and walnuts, in your diet can help reduce the risk of chronic diseases and support cognitive function.

Amino acids are the building blocks of proteins and play a vital role in numerous physiological processes. Essential amino acids (not to be mistaken for nonessential) cannot be produced by the body and must be obtained through diet. Including highquality protein sources, such as lean meats, fish, eggs, and legumes, in your meals can help ensure you meet your amino acid requirements and support muscle growth, repair, mental wellness, and overall health.

Vitamin D3 and magnesium are two vital nutrients that are deficient in a large portion of the population. Whether it be poor diet, quality of food, or lifestyle factors, many studies that are being done on aging, brain and cognitive health, developmental health, pain, sleep, and heart health are showing a clear deficiency in these nutrients.

Quality hydration is often overlooked but is essential for maintaining optimal bodily function. Drinking an adequate amount of water throughout the day helps regulate body temperature, transport nutrients, and flush out toxins. Avoiding sugary beverages and opting for water with a splash of lemon or lime or a few slices of cucumber can improve energy levels, lubricate your joints, ease the discomfort of dry skin, help your bowels move more freely, and improve your cognitive function.

Your gut health is paramount to your overall well-being. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function. Consuming probiotic-rich foods like yogurt, kefir, and sauerkraut as well as fiber-rich fruits and vegetables can promote a diverse and balanced gut.

We’ve written about these nutrients and topics in previous articles. You are welcome to view them again on our website at FusionSpecialtyPharmacy.com/blog/.

When deciding to add supplements and herbs to your daily routine, make sure you don’t consume something that will not interact adversely with the medications you are taking. It is important to consider the source from which you are buying your supplements. Not all supplements are created equal, and sadly, there are a multitude of counterfeit companies out there. If you’re ever curious about which supplements are best, some of my favorite brands can be found on the shelves at my pharmacy locations. I have taken the time to carefully vet these brands and feel confident about their quality.

About the Author

Supplements can and do expire. Check the expiration dates of the supplements you have stored (and sometimes ignored) on your shelves. You may need to replace them.

Lifestyle Basics

Adequate rest allows the body to repair and regenerate, supports immune function, and helps regulate mood and stress levels. Establish a “self-care” bedtime routine by creating a comfortable sleep environment and turning off electronic devices and televisions. This can dramatically improve your health and wellbeing. A good night’s sleep can also help to balance hormones and improve your ability to think and problem solve.

Regular exercise is a cornerstone of a healthy lifestyle. Physical activity not only helps maintain a healthy weight and strengthen muscles and bones but also improves mood and reduces stress. Incorporating a mix of cardiovascular, strength training, and flexibility exercises into our routine can provide a wide range of health benefits. Exercise does not have to be rigorous to be effective. A stroll through the neighborhood every day has wonderful benefits on your psyche and your body.

Another remedy I not only practice but also highly recommend is called grounding, connecting with the earth’s natural energy. Walking or placing your bare feet on grass, soil, or sand has been associated with various health benefits, including reduced inflammation, improved sleep, and enhanced mood. If you haven’t tried grounding, you absolutely must. Pay attention to how your body feels after just a few minutes of connecting with the ground. The best part is that this remedy is entirely free.

If you’re looking to reboot your health routine or develop a new one, try keeping it simple…start with the basics.

Koby Taylor, PharmD, is the owner and pharmacist of Fusion Pharmacy. Working as a retail pharmacist early in his career, Koby began to see that pharmacy patients needed to have access to available alternative medications. He realized that pharmacy in its truest form is compounding, and he wanted to be able to provide patients with customized medications. He also desired more personalized interactions with patients in order to truly help their health and well-being. To fulfill his passion for improving the health of patients and educating them about compounding, Koby opened the doors of Fusion Pharmacy in 2013. Today, Fusion is nationally accredited with PCAB. It is licensed in and ships to 32 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.

DIY Car Care for Everyone

Maintaining a vehicle is not just about ensuring its smooth operation; it’s a crucial aspect of guaranteeing your safety and the safety of others on the road. Regular vehicle maintenance checks are essential to identify potential issues before they escalate into major problems, reducing the risk of accidents and breakdowns. While professional servicing is important, the Car Care Council reminds vehicle owners that taking the initiative to perform routine maintenance checks yourself can significantly enhance your understanding of your car’s condition and help you address minor issues promptly.

With basic knowledge of common maintenance practices and a little time, motorists can inspect the following components in their own driveways:

• Check the tires, including tire pressure and tread. Uneven wear indicates a need for wheel alignment. Tires should also be checked for bulges and bald spots.

• Check all fluids, including engine oil, power steering fluid, brake fluid, and transmission fluid as well as windshield washer fluid and antifreeze/coolant.

• Check the hoses and belts as they can become cracked, brittle, frayed, loose, or show signs of excessive wear. These are critical to the proper functioning of the electrical system, air conditioning, power steering, and the cooling system.

• Check the wipers and lighting so that you can see and be seen. Check that all interior and exterior lighting is working properly, and inspect and replace worn wiper blades. Keep the reservoir filled with windshield washer fluid.

• Keep the cooling system working effectively. The coolant and distilled water mixture for a vehicle’s radiator should be 50:50. Never open a hot radiator cap when checking the coolant level in the reservoir. As a rule of thumb, the coolant should be changed annually on most vehicles.

• Check the gas cap to ensure it is not damaged, loose, or missing to prevent gas from spilling or evaporating.

• Don’t neglect the exterior. When washing the outside, make sure to include the tires and wheels and the underside and fenders to eliminate any road salt or grime. Wax your vehicle every six months.

Proactive maintenance empowers drivers to take control of their vehicle’s safety and reliability, keeping their vehicles running efficiently all summer long and fostering peace of mind on every journey.

To learn more about how to care for your vehicle and for a free copy of the popular Car Care Guide, visit www.carcare.org.

Article courtesy of Family Features.

FAQs about Ketamine

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

About the Author

Dr. Scott Allen is a St. George-raised, boardcertified anesthesiologist. He has specialty training in transplant anesthesiology and currently practices with Mountain West Anesthesiology at St. George Regional Hospital. He is also the medical director of Satori Health, an integrated ketamine clinic (www. theketamineclinic. com). Dr. Allen is the past 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!

Do you ever feel like you need a refuge, even for a few hours, from the incessant demands of work, family, and social obligations? As we begin to feel the warmth of the summer sun in southern Utah, many people will find refuge by spending time in the cooler temperatures of the mountains. The change of scenery, the peace and beauty of the natural surroundings, and the fresh air often allow the mind to rest, heal, and reset. In the relentless hustle of modern life, finding a refuge from stress becomes not just a luxury but a necessity.

What if visiting the mountains, breathing the fresh air, sitting in the sunshine, and feeling the peace of being away from the crowds does nothing to heal your mind? For some individuals, the emotional burdens they are carrying run deep, necessitating more than just a respite from daily stresses. That is why many people are seeking ketamine therapy.

Though this medicine has been around for decades, prospective patients and their loved ones often have many questions about its use for mental health. Here are answers to some of the most frequently asked questions about ketamine.

What is ketamine?

Ketamine is an anesthesia medicine first developed in the 1960s. It has been used safely in the operating room, emergency department, and battlefield for procedural sedation and is on the World Health Organization’s list of Essential Medicines.

What is ketamine’s role in mental health?

Ketamine is used to treat depression, anxiety, and post-traumatic stress disorder. It is extremely effective at relieving suicidal thoughts.

How is ketamine delivered?

Ketamine is usually given through an intravenous infusion or intramuscular injection. Other ways of receiving the medicine are nasally or through a lozenge. Intravenous administration has been the most studied method, and patients usually prefer the intravenous infusion best.

How does ketamine work for mental health?

Ketamine is an NMDA antagonist. It works by elevating your mood and stopping the ruminating thoughts so common to depression and anxiety. When the circular thoughts are stopped, you can begin to create new thought pathways that put you in alignment with your true path.

How many sessions do I need?

Most treatment protocols entail six sessions over two to three weeks. Studies suggest a 70 percent remission rate, and the majority of patients see relief after three to four infusions. Some patients with severe depression need a booster treatment every one to three months.

Why should I have a guide?

The success of ketamine therapy is greater when you combine it with a process called integration. During integration, patients apply the dreams, thoughts, and insights gained during ketamine therapy to their daily lives. If you undergo integration, you’ll often need fewer treatments and have longer-lasting results.

If a refuge for your inner world is in order, see us today at Satori Health and Wellness, where your experience is always our top priority. Call 435-669-4403.

Don’t Let the Tax Tail Wag the Dog

By Branden DuCharme, AWMA®

In the pursuit of building and maintaining a healthy investment portfolio, investors often find themselves at a crossroads, deciding between maximizing total returns and minimizing tax liabilities. It’s a financial balancing act that requires not only a keen understanding of the market but also a profound comprehension of the tax implications that come with investing. While the instinct to reduce tax exposure is strong and understandable, it’s crucial that investors don’t let the “tax tail wag the dog.” In simpler terms, tax considerations should not override the primary objective, such as achieving the highest possible net return on your investments or managing downside risk.

The Trap of Over Prioritizing Tax Efficiency

Tax efficiency is, undeniably, an important aspect of investing. Strategies such as tax-loss harvesting, holding investments for longer periods to benefit from lower long-term capital gains tax rates, and investing in tax-advantaged accounts like Roth IRAs or 401(k)s can significantly reduce a tax bill and improve investment net performance. However, when the fear of incurring taxes leads to decisions that compromise the primary objectives, like total return potential of a portfolio or risk-management, investors inadvertently fall into a trap. Avoiding selling a high-performing asset to defer taxes, for instance, might seem beneficial in the short term but can lead to missed opportunities and a portfolio that’s not optimized for growth.

The Behavioral Tendency to Focus on the Present

As humans we are naturally inclined to prioritize immediate rewards over future gains—a behavioral bias known as hyperbolic

discounting. This tendency can manifest in investment decisions where the immediate benefit of saving on taxes overshadows the more significant long-term benefit of achieving a higher total return. This shortsighted approach can hinder the growth of a portfolio and ultimately impact an investor’s financial goals.

Emphasizing Total Net Return

The primary objective of investing is to maximize the total net return of a portfolio on a risk-adjusted basis, which is the growth achieved after all expenses, including taxes, have been accounted for relative to the amount of risk taken. This approach requires a shift in focus from merely avoiding taxes to enhancing the overall risk-adjusted performance of your investments. It involves a strategic blend of tax-efficient practices and investment choices aimed at working towards long-term goals.

For instance, diversifying your portfolio across a range of taxefficient investments, such as municipal bonds for tax-advantaged income or exchange traded funds with lower turnover rates, can help manage tax liability without completely sacrificing growth potential. Simultaneously, staying open to realizing capital gains when it makes sense and reinvesting in more promising opportunities can propel your portfolio to greater heights, even if it means paying some taxes now.

A Balanced Approach to Investing

Balancing tax efficiency and total return requires a nuanced approach that takes into account your financial goals, risk tolerance, and investment horizon. Working with a financial advisor can provide personalized advice tailored to your specific situation. Together, you can develop a strategy that not only considers tax implications but also aligns with your overall investment objectives.

A well-crafted investment plan recognizes the importance of both tax efficiency and total return all relative to the amount of risk an investor may or may not be willing to take. It’s not about completely ignoring taxes but rather about making informed decisions that optimize your portfolio’s performance after taxes. This might mean occasionally accepting higher tax liabilities as a trade-off for greater growth potential.

In the complex world of investing, allowing tax considerations to dominate investment decisions can lead to suboptimal outcomes. The key is to remember that taxes are just one part of the equation. By adopting a holistic approach that prioritizes total net return, investors can ensure that they are not merely saving on taxes but are also setting their portfolios up for potential growth. Don’t let the tax tail wag the dog. Instead, focus on the bigger picture and make decisions that will ultimately lead towards achieving your long-term financial goals. About

Build Your Coping Toolbox

Everyone goes through periods of hardship and stress. It is important to take care of yourself and have tools on standby to use when times get tough. A coping toolbox is a collection of skills, techniques, items, and other suggestions that you can turn to as soon as you start to feel anxious or distressed. No one thing works for everyone, and it may take some trial and error, but building a coping toolbox is a great way to be prepared for those times when your mental well-being starts to slip. Think of it as a safety net. Here are some ideas:

Mood Boosters

• Read the story of someone you admire.

• Watch a funny YouTube video.

• Play with an animal.

• Watch a movie you loved when you were younger.

• Reorganize your room.

• Make a list of places you want to travel or things you want to see in your own town.

• Repeat affirmations. Saying an affirmation or statement with positive and personal meaning can bring calm. Pick something that speaks to you: I believe in myself. Fear doesn’t control me. I let go of my sadness. I am safe.

Address Basic Needs

• Eat a healthy snack.

• Drink a glass of water.

• Take a shower or bath.

• Take a nap.

• Brush your teeth.

Process Feelings

• Draw how you’re feeling.

• Make a gratitude list. Reflecting on things you are thankful for can help you change your mindset.

• Punch a pillow.

• Scream.

• Let yourself cry.

• Rip paper into small pieces.

• Vent. Venting is not the same as asking for help; it’s taking an opportunity to share

your feelings out loud. We do this naturally when we talk with someone we can trust about whatever is upsetting us. You can also vent by writing a letter to the person who upset you. Keep the letter a couple of days and then tear it up. Stick to pen and paper. Using social media when you are highly emotional can be tempting, but you might say something you regret.

Volunteer/Perform Acts of Kindness

• Do something nice for someone you know.

• Help a stranger.

• Volunteer your time.

Problem Solving

• Make a list of potential solutions to problems. It can help to brainstorm with a friend or family member.

• Make a list of your strengths. There are plenty of things about you that are awesome, no matter how down you are feeling at the moment.

• If a person has upset you, talk with them directly. Fill in the blanks to this

Article Courtesy of Mental Health America (MHA)

sentence: “I feel______when (this happens) because______ . Next time, could you please______ .” Example: “I feel left out when you make plans and don’t tell me until the last minute because then I can’t join. Next time, can you please invite me earlier?”

Hobbies/Stress Relievers

• Learn something new. There are tutorials for all kinds of hobbies online.

• Create. Try a craft project, color, paint, or draw. Invite a friend to join you for added fun.

• Write. You could write a story, a poem, or an entry in a journal.

• Get active. Dancing, running, or playing a sport are some good ways to get moving.

• Play a game or do a puzzle.

• Get a plant and start a garden.

Relaxation Exercises

• Practice belly breathing. Put one hand on your stomach and start to inhale slowly. As you breathe in, imagine a balloon in your stomach filling up and continue to inhale until the balloon is very full. Put your other hand on your heart, feel your heartbeat, and hold your breath for five seconds. Now let your breath out slowly for ten seconds. Feel your belly flatten like a deflating balloon. Repeat this process four or five times; you should notice your heart beat slow down and your muscles relax.

• Try progressive muscle relaxation. Clench your toes for a count of five, then relax them for a count of five. Move to your calves, then your thighs, then your abs, then your arms, then your neck.

• Play with a fidget toy.

• Go for a walk. Feel the ground under your feet and the air on your skin. Focus on your senses.

• Find a guided meditation on YouTube.

• Do yoga. You can find videos on demand using your TV or online.

• Read a book.

• Listen to music, a podcast, or an audiobook.

• Unplug. Turn off your phone, tablet, and/ or computer for an hour or so.

Ask for Help

• Text a friend.

• Ask someone to just sit with you.

• Call a family member.

• Call a friend you haven’t talked to recently.

• Call a warmline (a confidential, free phone service offering mental health support) if you can’t think of anyone to reach out to.

• If you are in crisis, call 1-800-273-TALK or text HELLO to 741741.

If you still feel sad, worried, or scared after trying to help yourself, you might be showing signs of anxiety or depression. Taking a mental health test at mhascreening.org can help you find out if you are at risk for a mental health condition. If you are struggling or in crisis, help is available. Call or text 988 or chat at 988lifeline.org. You can also reach the Crisis Text Line by texting HELLO to 741741.

Walk Your Way to Better Health

A walk is not just good for your body, it is also good for your soul. Physical activity, like walking, is one of the best ways to reduce stress and boost your mood. However, reports show walking rates are declining steadily in the United States.

According to the Centers of Disease Control and Prevention, on average, one out of every four U.S. adults sits for longer than eight hours each day, which can have negative consequences on physical and mental health. Regular exercise improves mood, boosts energy, and can even help you sleep better. Staying active is one of the best ways to keep your mind and body healthy.

The American Heart Association, which has worked for decades to promote policies and strategies that make it easier for communities to get and stay active, encourages walking as a way to stay active and healthy. The organization even established a National Walking Day, usually held the first Wednesday of April, to encourage people to move more throughout the day so they can feel, think, sleep, and live better.

Indeed, walking can benefit your body and mind in numerous ways. Consider the following:

1. Walking lowers your disease risk. Getting the recommended amount of physical activity (at least 150 minutes of moderate, seventy-five minutes of vigorous, or a combination of the two) is linked to lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function, and lower risk of depression, according to the U.S Department of Health and Human Services.

2. Walking increases sunlight exposure. Outdoor exercise is an easy way to get moving and take in the sunlight, which can improve mood, boost immunity, and help you get some vitamin D. Spending time outdoors is a no-cost option and has been shown to reduce stress, promote a sense of belonging, and improve mood.

3. Walking improves cognitive and mental function. Physical activity keeps your mind sharp now and later. Studies show higher fitness levels are linked to better attention, learning, working memory, and problem solving. What’s more, a study published in the British Journal of Sports Medicine shows people who get the recommended amount of physical activity are less likely to develop depression.

4. Walking can help you live longer. Healthy life expectancy can be positively impacted by increasing activity. According to research published in the American Journal of Epidemiology, swapping just thirty minutes of sitting with lowintensity physical activity reduced risk of death by 17 percent.

Get moving to reduce your stress and step into better health. Learn more at heart.org/movemore.

Article courtesy of Family Features

You might consider the following ideas to get inspired and get moving:

A little creativity can go a long way to make your walk more fun. You might think of walking as a solo activity, but a companion makes it even more enjoyable. Ask colleagues, friends, or family to join you.

A walk is a perfect excuse to take a break from a long day at your desk. If you work remotely, take a conference call on the go or plan your walk as a reward for completing a project.

Use your walk as a guilt-free opportunity to listen to a new audiobook or create a walking soundtrack of your favorite upbeat music.

Mix up your scenery. Taking new routes keeps your walks interesting and helps prevent boredom from traveling the same predictable path.

If you need an extra nudge to get moving, a pet may help you get fit. Dog parents are more likely to reach their fitness goals than those without canine companions. In fact, according to the Journal of Physical Activity & Health, dog parents are 34 percent more likely to fit in 150 minutes of walking a week than non-dog owners. Pets can also help lower stress, blood pressure, cholesterol, and blood sugar and boost your overall happiness and well-being.