St. George Health & Wellness Magazine Nov/Dec 2022

Casey Muir,

Jon Obray,

Rick Obray,

Jeffrey A. Wright,

Summerhays,

Brookanne J. Mickelson,

BALANCE TRANSFERS

Much

the

Health and Fitness

Holidays,

Community and

Womb

Health

In-Need

Economy

Longevity

Health Imaging: Providing High

Southern Utah

Spine & Pain Remedies

Fractures

Kyphoplasty

Gift of Health Is a Gift of Wealth

Let Winter Trick

be used to foster a

and

our local

use

will you use yours

those

our local resource for those

help. Please reach out.

can help. Please reach out.

www.sghealthandwellnessmagazine.com,

at (435) 236-2966.

Gini Grimsley, Director of Fitness Product, VASA Fitness

and Fitness

Bentley Murdock

Wholistic Lifestyle Wellness

Mark Wade

Outdoor Adventure

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

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

Lyman Hafen

Author, Community and Culture

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

Marianne Hamilton Author, Community and Culture

Brigit Atkin

Mind and Body

Matt Eschler, PhD, LMFT

Relationships and Family

Erin Del Toro, ACHE Clinical Hypnotherapist

Mind and Body

Rob Henderson, LASUDC, CTRS

Mind and Body

L. Steven Wilson

Purposeful Living

Scott Allen, MD

Health and Wellness

I’m writing this while sweating profusely on an elliptical machine. Some of my best ideas are formulated while I have an elevated heart rate. And one of my favorite pastimes—people watching—takes place at this time also.

One of my most memorable people-watching episodes happened many years ago while doing what I am doing now: sweating and trying to keep my heart rate around 135 beats a minute. Between glancing at my vital signs monitor and watching the highlights of the previous night’s football game on the television, I observed a young man running on the treadmill in front of me. He was doing a pretty good clip, and I thought of how nice it would be to be young and pain free.

About ten minutes into his run, two young ladies around this young man’s age entered the room and took up running just a couple of treadmills down from him. I observed him glancing their way numerous times, trying to catch their eye. Since he was having no luck, he decided to try something different. While still running on the treadmill, he started to take off his shirt so that maybe his muscular physique would catch their eye.

I knew exactly what was going to happen. While his shirt was somewhere between his shoulders and head, he lost his balance from stepping on the side of the treadmill (the non-moving part) and instantly fell forward on the machine. He went down hard, and the treadmill spit him out against the elliptical machine behind him. His chest was on the ground, his arms and hands in front of him, and his legs were bent upwards resting on the machine that had stopped him.

Amazingly enough, he did manage to get his shirt off during the incident, but unfortunately, the catastrophe was not over. Through adrenaline and sheer embarrassment, he jumped to his feet as quickly as possible (most likely hoping that the two young females hadn’t noticed) and decided to get back on the moving treadmill like nothing had happened. Yep, you guessed it! The same thing happened again with just as much uncontrollable flailing. Of course, the boy knew he had ruined his chance to make a good impression. The two girls, in fact, felt so embarrassed for him that they quickly left the room.

By this time, I had stopped my machine and rushed over to see if he was injured. Somehow, the only injuries he sustained were some floor burns and a severely bruised ego. After helping him up, the only thing I could say to him was, “I hate it when that happens.” He didn’t think I was funny.

So, what’s the point of this story? It’s this: you should not be worried about what other people think about you, especially when it comes to your health. Most likely, those around you are thinking about themselves and don’t even have you in their purview. Quit hanging back, concerned that others might think you’re too out of shape, too inept, too inexperienced, too anything. Workout to get more healthy, to feel less stressed, and to increase your positive feelings about yourself. If you are worried about impressing others, you are never going to be as happy and as healthy as you deserve to be. Take care of yourself and your health, and that way, you can help take care of others.

Enjoy the season,

Brendan Dalley Editor Brendan Dalley Editor

MAYORAL MESSAGE

We all need moments that uplift us.

Maybe it’s a handwritten thank-you note. Perhaps it’s a compliment on an outfit. Or it might be the experience of working with a group of people to accomplish something larger than any individual.

I often recall a not-so-distant time when the culmination of blood, sweat, and tears resulted in the dedication of the Gold Star Families Memorial Monument in Historic Town Square on March 26, 2022.

Have you seen it yet? This beautiful monument honors the families who have lost loved ones due to their military service. Located in the heart of downtown St. George, it is an ideal location to serve those who have endured the unimaginable.

The ceremony was beautiful. Our hearts were full. There weren’t many dry eyes.

Shortly after the event, Alex Nauert, a member of the Woody Williams Foundation, pulled members of the committee together and called Woody Williams. At the time, Williams was ninety-eight years old, an Iwo Jima survivor, and the last living Medal of Honor recipient of World War II.

Williams risked his life while earning the nation’s highest decoration for valor, yet he felt compelled to serve his country further after his days in uniform had ended. He started his namesake foundation with the intent of establishing permanent Gold Star Families Memorial Monuments in communities throughout the United States.

Still possessing a spry wit, Williams expressed regret for not being able to make the dedication. He commended us on our efforts and thanked us for remembering the Gold Star families. I was honored to have that conversation with him. Three months later, Williams died.

Williams’s wartime actions on Iwo Jima were incredible and uncommon. His commitment to service beyond his military days, however, is shared by many—especially in St. George.

We are all surrounded by great veterans who continue to serve the public through veteran service organizations. These organizations helped us build awareness and were integral in raising the money needed to erect the Gold Star Families Memorial Monument.

As we approach Veterans Day, let us remember all who served our country in the armed forces and keep a special corner of our hearts open for the veterans in our community who continue to serve.

Mayor, City of St. George

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

As 2022 winds down, I can’t help but be amazed by the achievements that have been accomplished on the Utah Tech University campus and in southern Utah in one year alone. This has been made possible by the continued support of our community.

The explosive growth Utah Tech has experienced for the better part of the last half-decade has continued this year to add up to a 47 percent increase in student enrollment since 2014. To support our growing student body’s academic goals, we have added twenty-six academic programs.

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

As part of select classes’ curriculum, we partnered with the City of St. George to offer students real-world learning opportunities that address local challenges. As part of this City Alliance program, students helped St. George route new bike paths, streamline staff scheduling for the St. George Police Department, conserve water on golf courses, design signage for the IRONMAN World Championship, and audit the city’s promotions and marketing. This commitment to active learning is paying off, as 91 percent of all UT graduates were employed, attending grad school, or serving in the military within six months of graduating.

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

Active learning opportunities aren’t exclusive to UT students, as we continue our commitment to offering educational experiences expanded to the community. We added education centers with concurrent enrollment and college-level classes in Water Canyon and Panguitch to better serve our surrounding communities. To prepare the youth of southern Utah to eventually fill careers that fuel the regional economy, we offered 154 STEM programs to 11,344 local kindergarten through twelfth grade students. Leading the way in innovation and entrepreneurism, Atwood Innovation Plaza applied for forty patents and thirty-three trademarks this year alone.

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

To meet the needs of our expanding student body, we are working to add our third on-campus housing in eight years. Set to open in Fall 2024, Campus View Suites III will be home to 563 students and feature suite-style apartments with community spaces and close access to campus resources. We’re also adding a General Classroom Building with forty-five classrooms, 105 faculty offices, and twenty study rooms in Fall 2025.

Keeping our expanding campus safe, the UT Police Department earned international accreditation that is held by only 7 percent of universities in the country and signifies they meet a high standard in policing procedures.

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

Seeing this momentum, our generous community really showed their support of our institution. The Marc C. and Deborah H. Bingham Family foundation has generously pledged $5 million to update our student center. The $5 million is a matching pledge, and the foundation has committed to help us secure the other $5 million. We appreciate Marc and Debbie, their family, and the foundation board members for their commitment to higher education, our students, and the southern Utah community. Additionally, overall giving increased by 33 percent from last year to nearly $3.6 million this year, helping contribute to the $28.5 million that students received in scholarships.

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

Richard “Biff” Williams President of Dixie State University

Having accomplished so many significant successes in the last year alone, we have a lot to celebrate as a community. Please join us in wrapping up 2022 and celebrating the most wonderful time of year at the annual Trailblazer Nation Tree Lighting Celebration. Set to take place on Wednesday, November 30, 2022, from 5:00 to 8:00 p.m. at the intersection of Trailblazer Boulevard and University Avenue on the Utah Tech campus, the celebration will include performances from local groups, an appearance by Santa and Mrs. Clause, and holiday games and activities in addition to the lighting of the forty-foot tree. I’d love to see you there, so get all the details at utahtech.edu/treelighting.

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

Again, thank you for making 2022 a banner year for Utah Tech University! Together, we will continue to blaze trails for our community and make every day a great day to be a Trailblazer.

By Jordan Rushton, President, Dixie Technical College

I was taught a fundamental truth growing up that has motivated me in all that I do. It’s a very simple truth, but if applied daily, it’s life-changing.

My success is dependent on helping others succeed. This truth has motivated me to set big goals and accomplish hard things. It is at the heart of everything I plan to do for our community as the new president of Dixie Technical College.

Only as we turn outward and focus on how to help others be successful will we achieve our own potential, and it is by helping others reach their potential that we succeed in this life.

With that said, I have two core goals moving forward. Everything else we’re about to do is an appendage to these goals:

1. Become incredibly effective at accomplishing our Dixie Technical College mission: Dixie Tech trains students to master essential skills they will take directly into the workforce, enabling them to support their families, strengthen the community, and contribute to local industry while advancing their careers.

2. Increase collaboration with our local industry leaders and educational partners.

If you don’t know much about Dixie Tech and how our school functions, we keep the cost of learning affordable and only offer the most in-demand technical programs to help train our southern Utah workforce. We consult with local industry experts and ask for direct information on the types of technical abilities and skills they need from their employees—then we go to work on training the workforce of tomorrow!

We fully support our friends at Utah Tech University, Washington County School District, and our local industry partners in meeting their needs by supplying technical programs to help build our community.

Serving students is at the forefront of my mind and the foundation of all we do at Dixie Technical College. Come and see us on Tech Ridge, and learn about our incredible, indemand programs and the affordable way we can get you ready for an exciting new career!

Visit DixieTech.edu to learn more!

Never Fear, the Holiday Food Is Here.Oh Dear!

Seasons greetings to you all! I love this time of year. Family and friends gather. Our table is full of laughter and beautiful food and so is my office.

If you’re like me, you may have been disciplined and considerate about what you’ve been eating and drinking all year long. Maybe you started a nutritional goal last January and have been doing really well at keeping your promises to yourself. But now, we’re in the holiday season, and you’re feeling the pressure. It’s tough to stay steadfast to our goals when our grocery stores, our offices, and our homes become storage areas for sugary, buttery, fatty foods and snacks.

The only way to avoid the pitfalls of holiday food and eating is to stay home and pretend the holidays don’t exist. Clearly, there’s no fun in that. Nor would you be immune to the colorful and appetite-inducing advertising from the television or internet. So, I thought I would write a couple of easy tips to help ease the struggle of holiday food pressure.

By Koby Taylor, PharmD

#1 Don’t Skip Meals

Your busy schedule just got a lot busier. Skipping meals leads to grabbing the closest thing near you, and this time of year, it’s likely going to be the fudge your neighbor made and brought over.

Avoid waiting all day to eat before the big family meal. Keep your body and your brain in a happy status by snacking on a piece of fruit. Trust me, you won’t ruin your dinner by having a healthy snack.

#2 Monitor Your Sugar and Salt Intake

Both of these ingredients are used in abundance during this time of year. Although they are delicious, realize that sugar and salt begets more sugar and salt. I know the homemade chocolate chip cookie you ate yesterday was yesterday, but eating another today will most likely signal the pleasure center in your brain to eat another and another.

#3 Still Hungry after Dinner

I love nothing more than having a big holiday meal, waiting an hour or so, and then going back for more! While there is nothing wrong with that and certainly nothing wrong with enjoying food, just keep in mind how much you did, in fact, eat, and ask yourself, “Am I really still hungry, or am I just getting more because…?”

#4 Drink Plenty of Water

Water helps digest food, keeps your gut moving, and helps to flush the sugar, salt, and fat from your body. Squeeze a little

lemon in your water for an extra boost to hydrating and detoxifying your body.

#5 You Aren’t Rude If You Don’t Eat It

Don’t feel bad or feel that you’re being rude if you choose not to put something on your plate that you don’t like or doesn’t work with your diet. I know those dinner rolls look good, but if you’re gluten-free, you know you’ll be paying for the decision later. You aren’t rude; you’re just conscientious. Using the adage “It’s the holidays; I’m allowed” only hurts you if you’re ingredient intolerant or on a nutrition plan.

#6 Add This Secret Ingredient to Your Meals

What if I told you that by taking a simple daily supplement you could reduce your afterholiday-meal gas, bloating, and heartburn, would you be interested? I take probiotics every day, and I love it! My gut feels good, and I feel good. During the holidays, I will undoubtedly increase my caloric intake; therefore, I will also increase my probiotics. Probiotics make your gut happy by aiding in the digestion of your food.

#7 Have Fun!

Don’t forget to have fun, create new memories with your family and friends, and enjoy being around food. Food is, after all, what brings people together and is symbolic of how we show appreciation for each other. Relax in knowing that you don’t have to consume just because everyone else is.

I hope that this year was a good year for you and your family. I would like to say thank you to our readers. My pharmacy staff and I strive to bring you useful information that hopefully can be of benefit to you or someone you love. If nothing else, we hope that your curiosity is piqued. My pharmacy and staff are always here to help you in any way we can. Happy holidays, and we wish you a safe and healthy new year.

FUSION PHARMACY

Santa Clara (435) 703-9680

St. George (435) 656-2059

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

During the Holidays, Will Your Exercise Routine Be Naughty or Nice?

Three Reasons to Keep Active during the Busy Season

By Diane Del Toro

From the first forkful of mashed potatoes on Thanksgiving Day to the last hors d’oeuvre on New Year’s Eve, you may find it tempting to set aside your daily workout, promising that you will take it up again after January 1. But research shows that when regular exercise stops, muscles weaken, motivation plummets, and fitness declines. In simple terms, you’ve got to use it or lose it!

Rather than cutting out your exercise routine altogether during the holidays, find ways to modify it. Whether you reduce the time of each session, cut back to one or two workouts a week, or squeeze in a few minutes of exercise between holiday activities, you’ll find that jumping back into your regular exercise routine after the first of the year is much easier when you have kept some momentum going.

There are a number of reasons why exercise can be a valuable tool to get you through the stresses and difficulties that are present in everyone’s lives during this time of year. Here are three:

Structure

Weight gain, anxiety, and depression during the holidays are often the byproduct of the hectic demands of the season. Maintaining your routine in this one area of your life may be enough to keep you on track with your sleep schedule and your caloric intake, and it will keep stress and anxiety at bay. Setting aside time each day for exercise increases the feeling of being “present” and in control of your daily decisions, small and large, that seem to increase exponentially this time of year.

Weight Gain

It is so easy to put on pounds during the holidays! Exercise can combat weight gain by burning calories, but even more importantly, it maintains muscle mass, which raises the metabolic rate. Daily exercise also helps increase your awareness of the amount of high-sugar, high-fat foods you consume.

Stress and Depression

Parties, family gatherings, shopping, food preparation, financial challenges, and schedule disruptions all contribute to a high level of stress. Additionally, the daylight hours get shorter as the calendar approaches the winter solstice (this year on December 21). Less sunlight and shorter days are linked to a chemical change in the brain and may be part of the cause of seasonal affective disorder (SAD). SAD causes some degree of depression in up to 20 percent of the adult population and interestingly, is four times more common in women than in men. Exercise activates feel-good neurotransmitters in the brain, produces endorphins, and increases blood flow, all of which combine to reduce the symptoms of depression and anxiety and elevate mood.

In the excitement and bustle of the holiday season, don’t cross daily exercise off your list. Instead of being “naughty” with your regimen, maintain your routine or opt for modifications that will keep you on Santa’s “nice” list.

Connect to Your Community by SHOPPING LOCAL

By Kat Puzey

Iworked

in corporate retail for ten years. My absolutely favorite time to work was on Black Friday and during the holiday season. I loved helping people shop for gifts, watching them get excited, and knowing that I was helping people have an amazing holiday.

The longer I stayed in retail, the more I began seeing the glaring disconnect between my values and the big box store structure. I remember standing at the back door of our store and accepting a delivery of 1,098 boxes. Each box was stamped “Made in Bangladesh‘’ or some other foreign country. Each box contained twenty shirts that were sprayed with weird smelling chemicals to make them wrinkle free and encased in their own plastic baggy. I remember standing there, looking at the mountain of waste, and thinking, “There must be a better way.” I vowed to slow down when my son was born.

That decision led me to get involved with our local farmers market. Each weekend, I was able to get to know our local farmers and artisans. I saw the blood, sweat, and tears poured into their crops and products. I heard their stories and watched their brands evolve.

Being entrenched in our local scene began to change my shopping habits. I began buying things because of the stories behind them and the connection I had to the producers. When I gave

gifts to people, I was astonished by how much the recipient loved hearing the story behind the gift. It seemed to make everything more meaningful.

This led me to make the decision to always buy local for the holidays. It can be tricky, especially since generic “I want” lists don’t really lend themselves to small businesses; a lot of their items are one of a kind. But with a little bit of planning, shopping local can lead to an amazingly heartfelt holiday. Here are some tips to make it happen:

1. Shop more for an esthetic than a specific item. For each person on your shopping list, write five words that describe them or activities they love. Then, look for things that make you feel that way. Self-care junkies would love ritual teas, all natural beauty products, or bath bombs. The professional might like a leather notebook and locally made pen. The family foodie would appreciate amazing locally roasted coffee and a new morning mug.

2. Most local artists offer custom work. If you’ve had your eye on something or if a certain item speaks to you, most local artists are thrilled to take commissions. My only caveat to this is to ask early. A great deal of time and work go into making each piece, so start the custom ordering process now, and allot at least a month of wait time.

3. If you can’t get your custom work ordered in time, most locals offer gift cards so that your special someone can create the piece of their dreams.

4. Follow your local farmers market. Many close for the winter, but most do a holiday show or event. If they don’t, they are aware of the other local shows taking place and can direct you. Facebook Events also has filters that will help you find artisan events closest to you. While flea market events are great, most of the products they offer are resale items. Try and find events that specifically state “locally made.”

5. Find a co-op! Co-ops offer multiple vendors in one location and are usually staffed by the artists, making it possible for you to get in depth information on the items for sale. When we decided to open MoFACo, we brainstormed to create a model that helped local artists as much as possible. That’s how we determined that 85 percent of the sales price should go back to the artist. But because the other 15 percent goes directly to keeping the co-op running, 100 percent of your purchase stays local.

When you shop local, it takes a little bit more time. It is more of an investment, but the results are so worth it. I have seen the co-op and markets change lives. Local artisans are able to support their families, and more than that, they eventually partner with other local businesses to expand and strengthen our local economy.

Buying local builds a connection between you and your community. It anchors you to southern Utah by saying, “I am here, and this is my home.” You get to know all the truly wonderful things this area has to offer, and in a world where we need that connection more than ever, isn’t that the greatest gift you can give?

The Modern Farm and Artisan Co-op (MoFACo) is a southern Utah 501(c)3 non-profit committed to growing and supporting local artisanal businesses. It is located at 55 N. Main in St. George, Utah, and offers artisans an opportunity to be showcased in a prime real estate setting, helping them to grow their customer base. In addition, vendors are featured on the MoFACo website (https://mofacomobile.com), giving each artisan a powerful presence online. When you purchase from a MoFACo artisan, 100 percent of your purchase stays in the local economy. Every MoFA is carefully vetted and researched to make sure they represent the best southern Utah has to offer.

Making the

When school lets out for the summer, most teens prefer to sleep late, hang out with friends, pillage the home refrigerator, and cruise social media.

But this year, a few select youths opted to greet the dawn with grueling, ninety-minute physical workouts several mornings a week followed by in-depth training in leadership and citizenship skills. After three months of such a regimen, the teens were ready for the ultimate test: competing for a sevenday trip to Camp Pendleton in San Diego, where they were joined by their best and brightest peers from across the southwest. Those who made the grade were required to display still more physical and mental prowess, executing military-style drill movements, climbing water towers, running while wearing twenty-pound backpacks, and more. At the conclusion of the camp, the youths literally reached the pinnacle of achievement: scaling “Ole’

Pups” Status

By Marianne Hamilton

Smokey,” the 1,300-foot sandy peak near the Marine Corps base. There, during a sunset ceremony, they were officially christened “Devil Pups”—and became members of an elite organization that stretches back nearly seven decades.

This past summer, twenty-seven southern Utah high schoolers joined teens from California, Nevada, Arizona, and New Mexico in successfully completing the summer program, graduating on July 23. Their achievement of Devil Pups status marked the sixteenth year that the southern Utah community has sent youths to the prestigious SoCal camp, with a total of 138 local youths of both sexes having become Pups since the program’s inception.

Though the local training program is led by Liaison Rep Sergeant Billion Johnston—a Marine Corps veteran who also serves as Commandant of the Marine Corps

League (MCL) Utah Dixie Detachment #1270—and the summer session is held at Camp Pendleton, it is not a recruitment mechanism for the Marines. Instead, Devil Pups is a nonprofit organization whose mission is to help teens ages fourteen through seventeen from all backgrounds gain self-confidence and take responsibility for their actions.

According to legend, the term “Devil Dogs” was used by German soldiers to describe the Marines’ indefatigable spirit during World War I. Subsequently, the Marines who organized the youth program chose the term “Devil Pups” to describe the qualities they hoped to develop in their graduates.

“I believe this is the most challenging, most competitive youth program out there; it’s really life-changing,” Johnston noted. “When our kids graduate, they have a very different mindset in how they view life.

They’re more motivated and confident, their limits are much higher, and they’re better leaders. They have the mentality and outlook that they are top tier, and people want to follow them.”

Beginning in April, Johnston meets his charges at 6:00 a.m. at the Washington Elementary School field and puts them through their thrice-weekly paces. During the workouts, the future Pups attempt to master the four disciplines required for the Pups’ ultimate Physical Fitness Test (PFT): sit-ups, pull-ups, push-ups, and a mile run, as well as diving and hiking. Inspirational classroom lectures led by organization board members, veterans, and Devil Pups alumni supplement the curriculum.

“It was such an amazing experience,” said 2022 alumnus SoFearUs (Sofe) Barrett, a Pine View High School sophomore. “It was super difficult to get through all the training. But thanks to the motivation of

my fellow Pups, along with our instructors, eventually all that hard work paid off. The other Pups helped me so much in getting through it and in learning never to quit.”

Though Barrett (a member of a championship girls community soccer team) has been a lifelong athlete, she said that becoming a Devil Pup took her overall fitness to the next level. “I used to run an eight-minute mile, but I had slowed down to more in the tenminute range. By the time I did my final mile run, I came in at 7:56.”

Each year, Johnston makes presentations about Devil Pups to all ROTC classes in the area. Last April, he stressed that 2022 would set a new precedent. “I said this would be ‘the year of girls,” Johnston revealed. “That’s because the PFT was made much more equitable; girls could do push-ups from their knees and the

“The rewards from being a part of this are huge,” Toole said. “These kids are awesome! It’s hard to describe just how special they are.”

Toole added that all fees for program participants are covered by Devil Pups, Inc. (For those who earn a slot at Camp Pendleton, the costs are roughly $1,000.) “We don’t want any Pup to be hindered from acceptance due to financial reasons, so we’ve been covering these costs since we started sixty-five years ago,” Toole said. “Everyone deserves to have an equal opportunity to participate.”

When summing up her Devil Pups experience, Barrett—who has her eyes set on future entry into West Point—became animated. “It was such a great sense of accomplishment. I would do it again, 100 percent. It was just remarkable.”

pull-up requirement was modified as well. So this year, almost half of the class was female—our highest percentage ever— and the guys were good with it. We stress that everyone is a member of the team.”

Barrett concurred. “The guys totally treated us as equals and were very supportive. They encouraged us to be better, and we encouraged them.”

When Johnston took over as Liaison Rep Coordinator for Devil Pups, he committed to upholding the legacy of his predecessor, Marine Lieutenant Colonel William C. (Bill) Toole, who began working with Devil Pups in 1975. (Toole also launched the MCL’s Utah Dixie Detachment and the Veterans Coalition of Southern California and was instrumental in the formation of the Ivins Veterans Home.) Since his passing in 2006, his wife Donna, who provides backoffice support for the local Devil Pups, has continued to work closely with Johnston to keep the program going.

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

SacredWomb Is under Attack

Proactive Female Reproductive Healing and Disease Prevention

By Bentley Murdock

During my years at Movara Fitness (one of the Biggest Loser television series resorts), WellFit Zion Resort, and Red Mountain Resort, the majority of my wellness coaching and disease symptom reversal clientele were all female and over the age of fifty. Because of this, the bulk of my time was spent researching the most valuable topics for symptoms of that demographic— extreme menopause symptoms, thyroid issues, hormone imbalances, ovarian cysts, yeast infections, urinary tract infections, breast cancer, polycystic ovary syndrome (PCOS), toxic shock syndrome, and general reproductive health—with the hope that my clients would share what they learned from me with their daughters and daughters-in-law, who were equally desperate for answers.

Over the course of the last five years, I have compiled the following list of the most influential factors for these types of conditions and related symptoms for females of all ages.

Toxic/Synthetic Chemicals

Most women are entirely unaware of how many toxic chemicals and even hormonal and neurological disruptors are being allowed directly into their bodies by way of tampons, contraceptive devices (such as the NuvaRing), various methods of male and female birth control, cheap conventional lubricants, yeast infection medicines, and ointments of all kinds. The greatest culprit of these (particularly pertaining to PCOS, ovarian cancer, toxic shock syndrome, severe hormone imbalances, and thyroid issues) would be all of the leading brands of America’s conventional tampons and pads. Without going into all the reasons why, trust me when I suggest that you and every female you know begin buying reliably clean options for tampons, such as Lola Brand tampons and their other phenomenal female hygiene products. For more specific information on these and other products, please feel free to reach out to me directly.

Artificial Fragrances

From perfume, scented candles, shampoo, and flavored vape pens to Febreze, Glade plug-in “air-fresheners,” detergents, lotions, body sprays, and fabric softeners, most homes are loaded to the gills with artificial, synthetic, and toxic fragrances. These neurotoxins disrupt all normal brain and hormone function, causing the hormones to derail and misalign while navigating through the thyroid, which functions like the train station for all hormones and natural chemicals coming and going in the body. When artificial flavors and fragrances enter into this train station (connected to all lymphatic and glandular movement), normal function either speeds up (hyperthyroidism) or slows down (hypothyroidism). The aftermath is felt immediately by the emotional response systems of the body, negatively affecting our moods, feelings, thoughts, temperament, and mannerisms. Anxiety and depression are just two of the most common side effects of disrupting normal thyroid and brain function reciprocity.

Personal Hygiene

Many might assume this topic would not need addressing, but you’d be surprised how many women are still wiping “back to front” every single day. Could changing how you wipe really make that much of a difference? Absotively, posilutely. Think about the complete shift in general exchange of bacteria, and just trust me on this one. If UTIs have ever been on your list of ailments, this one is a must along with a few other behaviors and habits, such as washing hands before going to the bathroom, changing and washing underclothing more frequently (especially in warmer climates), and using Force of Nature brand products as well as nanoparticulate silver as a daily body spray (particularly in all the cracks and crevices after bathing). In general, mindfulness tends to lead to other great ideas all geared around proactive prevention measures.To try out our all-time favorite brand of chemical-free, reliably clean home, laundry, kitchen, and bathroom cleaning products, visit TrulyFreeHome.com. We stand by their entire line of home products and highly recommend them.

Vaccination Shedding

There are dozens of studies (from universities in Washington, Illinois, Ohio, and Indiana as well as from the National Center for Biotechnology Information and even the National Institute of Health) concluding that by simply interacting with and being within close proximity to those who have been recently vaccinated, women of all ages are experiencing various symptoms associated with severe hormone imbalances, extreme premenstruation or menopause—including overly prolonged period durations of up to weeks longer than normal—chronic migraines, bloating, cramping, and excessive bleeding, even among young women who have not yet begun to menstruate and even among young children. Seeing as we are only one year into the initial experimentation phase of these new vaccinations, we will have to continue navigating entirely uncharted territory and will have to address each new finding as new steps are taken.

Vitamin D Deficiency

Having performed hundreds of blood draws as a nutritional phlebotomist over the last few years, the most common deficiency I see (by far) would be that of Vitamin D. What most people don’t know about Vitamin D is that it’s actually a hormone (the “sunshine hormone”). It is one of an irreplaceable quartet working in concert with calcium, magnesium, and zinc to fortify all bone matter, strengthen connective tissue, and (most importantly) support thyroid function and balance all other hormone exchanges between the thyroid, the gut, and the brain. If your body isn’t receiving at least twenty to thirty minutes of direct sunlight on the majority of your body’s skin every day, then you are almost certainly deficient in Vitamin D. And if fear of skin cancer has kept you indoors, get a clean, chemical-free sunscreen, and stop avoiding the sun. Invest in a Garden of Life brand Vitamin D supplement (chewable, gel cap, or sublingual spray), and begin taking it as soon as possible (1,000 to 3,000 IUs daily).

About the Author Bentley Murdock is a wholistic family lifestyle wellness coach, certified wholistic nutritionist, disease reversal specialist, nutritional phlebotomist, and #1 best-selling author. With over twenty years of experience coaching families toward wholistic lifestyle wellness, his multi-faceted approach considers all angles of healing, from plant-sourced nutrition and desirebased re-creation to mental health, emotional harmony, and relational peace. As owners and founders of Custom Coaching (family lifestyle wellness) and Mama First Birth Co. (assisted home birth), Bentley and his wife, Michelle, guide local families through every chapter and season of family life, from assisted home birth and present parenting to passiondirected learning, intentional living, and disease prevention. For more information, send an email to Aloha@HealisticVitality.com.

Whether it’s due to a health problem, the loss of a loved one, or the time of year, many older adults experience mental health issues. Although they are common to have in later adulthood, feelings of depression and anxiety do not have to be a normal part of aging.

The wellness team at Ovation Sienna Hills— comprised of registered nurses, licensed nurses, physical therapists, and other healthcare professionals—compiled the following tips that seniors can utilize this holiday season to improve their mental and emotional well-being.

1] Physical Activity

Physical activity has a variety of benefits for both the mind and body. When a person exercises, even moderately, it causes the brain to release endorphins. This feel-good hormone, combined with the release of tension from muscles, promotes feelings of calm and well-being. If you’re feeling down, try a new yoga routine or go for a walk outside for an improved mood.

2] Engage the Mind

Maintaining memory and brain function and combating depression require small, everyday actions to keep the mind occupied and alert. Doing puzzles, reading, and writing are some enjoyable activities that engage the mind. Having a purpose in life and attainable ambitions increase self-esteem and mental health. Volunteering and participating in group activities are excellent methods of challenging the mind and fostering social contact.

Four Mood-Boosting Tips for Seniors

Winter Blues Got You Down? Employ These Simple Steps to Help You Live a Healthier Life

By Emily Havens, Director of Sales and Marketing, Ovation Sienna Hills

3] A Balanced Diet

Some nutrients can help elevate your mood. Omega-3 fatty acids (found in cold-water fish, dark leafy green vegetables, walnuts, kidney beans, and flax seed), zinc (found in cashews, pumpkin seeds, yogurt, spinach, chicken, and mushrooms), and B vitamins (found in a variety of foods such as whole grains, eggs, potatoes, avocado, bananas, beans, beef, chicken, fish, and pork) aid in lifting depressive feelings. Additionally, avoiding heavy meals with starchy carbohydrates can be helpful.

4] Connect with Family and Friends

Since humans are, by nature, social beings, isolation and loneliness have a negative effect on our moods. It is important to maintain a healthy social life in later adulthood by spending time with people who have similar interests and who are at the same stage of life as you are.

About the Author

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

Many folks choose to move into a senior living community, such as Ovation Sienna Hills, because it ensures that its residents experience the four tips listed above. At Ovation, our wellness program is complete with full-time, on-site exercise physiologists and a physical therapist. Residents participate in engaging activities and are always encouraged to try something new. With multiple restaurants on site and an executive chef who is passionate about healthy and mindful eating, a balanced diet is paramount at Ovation. And last but certainly not least, Ovation’s activities programs offer life-enriching opportunities that encompass many affinity groups: hiking club, art classes, educational lectures, scenic drives, fishing trips, and so much more.

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

The 2022 Jubilee of Trees is returning to an in-person holiday event this year, with a special focus on supporting local children who are struggling with mental health needs.

Jubilee of Trees, which will be held Sunday, November 20, through Tuesday, November 22, at the Dixie Convention Center, will benefit Intermountain St. George Regional Hospital for the advancement of children’s services in southern Utah, with a focus on pediatric and adolescent mental and behavioral health.

“Children and teens are increasingly struggling with mental health, and addressing these needs must remain one of our top priorities as

a hospital and community,” said Patrick Carroll, MD, neonatologist and medical director of Intermountain St. George Regional Hospital.

Since 1983, the Jubilee of Trees has brought together community members from Utah, Arizona, and Nevada in a holiday celebration to raise funds to advance community medical services at Intermountain St. George Regional Hospital.

The festive event, hosted by the Intermountain Foundation at St. George Regional Hospital, showcases beautifully adorned Christmas trees and wreaths created by local designers, artists, individuals, businesses, and community groups.

2022 Jubilee of Trees Event to Support Behavioral Health Resources for Children and Adolescents at Intermountain St. George Regional Hospital

Jubilee of Trees tickets go on sale November 1. All trees are available for auction and can be viewed at stgeorgeregional.org/jubileeoftrees starting Sunday, November 20, at 10 a.m.

Suicide is the leading cause of death for Utah youth ages nine to seventeen. One in six children in this age range has at least one treatable mental health disorder. It’s estimated that 40 percent of children who have depression are not getting care.

In the past decade, Intermountain Healthcare’s hospital emergency departments have seen a 300 percent increase in pediatric mental health crises. In 60 percent of those cases, children do not require hospital admission and are sent home.

Enhancing behavioral health services for children is part of Intermountain Healthcare’s Primary Promise to create a model health system for children. Intermountain St. George Regional Hospital has also added several mental and behavioral health resources for children. Care is available in clinics and via TeleHealth.

Parents who don’t know where to turn for help can call 1-833-SAFEFAM to talk to a trained professional to help with de-escalation and determine services that best fit the child’s needs, including Stabilization and Mobile Response, a free service in which behavioral health specialists come directly to the home.

Beginning in 2023, Intermountain St. George Regional will also offer a partial hospitalization program that includes more intensive therapies for children who need them, without an inpatient hospital stay.

The partial hospitalization program will provide behavioral health care to children and adolescents for a half or full day, depending on the need. At the end of each day, participants will go home to practice what they’ve learned. While there, they’ll identify which things work well, which don’t, and then return to the program to talk about it.

“There is a need for experiential learning with real-world application and in real time,” said Matthew Bradbury, DO, child and adolescent psychiatrist at Intermountain St. George Regional Hospital. “In the partial hospitalization program, each plan is individual. Each individual’s learning is specific to their needs. There is no one-size-fits-all approach.”

The generosity of communities in southwest Utah has helped to expand pediatric programs over the years, including during last year’s Jubilee of Trees event. “We are thankful for our community’s giving spirit and invite residents to continue giving the gift of health and happiness to children and families by supporting the Jubilee of Trees,” Dr. Carroll said.

For ticket sales and more information about the Jubilee of Trees event, visit stgeorgeregional.org/jubileeoftrees.

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.

By Jay Bartlett

There is so much going on in any given moment of a mountain bike ride. On the surface, you think you’re “riding through a right-hand corner.” But in reality, so much more is transpiring. As you come down the straight towards the corner, you start waiting for the last safe (or sane) moment to apply the brakes, which will allow a fast entry into the corner but also keep you from flying off the outside of said corner. This simple act exponentially raises fun-juice levels in the bloodstream as well as tenses muscles to absorb the g-forces that will come on strong once the brake levers are pulled.

Once the braking is mostly complete, you then center your weight. “Look ahead. Always look farther ahead,” your internal coach reminds you. Your eyes dart first to the apex and then the exit of the corner as well as sizing up any loose rocks or ruts that may be present. Your weight shifts, and bars turn ever so slightly to lay the bike over to the right, complementing the shape of the berm (or lack thereof). Your weight is also driven down through the outside pedal (which itself can change position throughout the corner to compensate for loss of traction and rider positioning). The forces that are pushing down through the outside pedal are forcing the tires into the ground, making them grip harder in a very audible way. Yes, even the ears get in on the fun. Try to ignore your friends’ whoops and hollers of fun for a moment and listen to the whir of the tires on the dirt. It’s a good indicator of the amount of traction available and whether the tire is about to break loose—a big reason I generally don’t ride with ear-buds. Plus, I like to hear my friends’ whoops and hollers!

While this is all going on, there’s a cornucopia of stabilizer muscle movements, called body English, that move your mass around to

Much

maintain your preferred line through the corner or deviate from that line if an errant rock, root, or rut should pop up.

Now, with a few more slight adjustments, you’re ready for the exit. Get the pedals in a good orientation to put down some power, get the leg muscles ready to pedal out the other side, and “feel” the corner unwind in front of you. Just as the centrifugal force starts to wane and the berm starts to shallow, start cranking. Pull back on the bars and push hard on the pedals to maximize your exit speed, clicking up through the gears as you do.

That’s just one corner out of the hundreds you’ll do in a single ride. Luckily, the brain is good at clumping these skills into a set. Funny, it’s as if the human body has adapted to riding mountain bikes! If you had to consciously go through the list of movements needed just to ride through one corner, you’d be so overwhelmed you would probably never graduate beyond the tricycle you rode as a kid!

With practice, you begin to remember without remembering. All those minute details become flow, and all that’s left to remember is “How fun was that corner?!”

Family Healthcare: Providing Oral Health Care to In-Need Families throughout Southern Utah

By Lori Wright, CEO, Family Healthcare

The mouth is a mirror of the body. It is a sentinel of disease and critical to overall health, yet oral health is the least accessed area of health care, particularly for low income and uninsured Americans. Each year in Utah, there are thousands of emergency department (ED) visits for oral health care, for which EDs are not generally equipped. Most of these patients are treated for pain and/ or infection, but the source of the actual dental complaint remains untreated.

Apart from high costs of ED visits for oral emergencies, access to affordable oral health care is an economic issue in other ways. 18 percent of all working-age adults and 29 percent of those with low income report that the appearance of their mouth and teeth affects their ability to successfully interview for work. 62 percent of older Americans have no dental insurance. Traditional Medicare does not cover routine dental care; therefore, many lose their benefits upon retirement.

In southern Utah, Family Healthcare dental providers see patients regardless of their financial, insurance, or background situation, often caring for patients who

About the Author

have not seen a dentist for many years due to access and affordability issues.

However, it takes the proverbial village to help those with the greatest need. Family Healthcare relies on donations from community members as well as a strong partnership with the Delta Dental Community Care Foundation.

As the philanthropic arm of Delta Dental of California, the Community Care Foundation is one of very few that supports access to oral health care for low-income patients.

“We are proud to partner with Family Healthcare to support their important mission of providing beneficial oral health care and preventive care services to inneed communities throughout southern Utah,” said Kenzie Ferguson, vice president of foundation and corporate social responsibility for Delta Dental of California. “The partnership enables us to achieve our broader mutual goals of increasing access to oral health care, especially for the underserved, and helping to make the communities we serve stronger, healthier, and more resilient.”

Together, we can make lives better.

Maria Amelia, a single mother who faces chronic economic fragility due to low income and other cultural and social barriers, came to Family Healthcare more than ten years ago, where she receives medical and dental care.

In 2022, Maria Amelia required bridge work on her front teeth. The costs associated with the procedure were well beyond her financial means. Family Healthcare providers were able to help Maria Amelia by drawing on generous funding support provided by the Delta Dental Community Care Foundation. Maria is grateful to have received financial support that allowed her to reclaim her oral health and a smile she is proud of.

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.

Most consistent runners are primarily interested in three things: getting faster, being able to run longer without getting injured, and running farther. These objectives help maintain motivation and longevity in running.

You may be asking yourself, “How do I run faster?” It can be hard to know where to start, so it helps to have a little background.

According to Isabel S. Moore, running economy (RE) has a strong relationship with running performance and modifiable running biomechanics are a determining factor of RE. Two aspects of running can lead to an increase in speed. The first is increasing stride length. The second is increasing stride frequency, also known as running cadence.

Running cadence is the number of steps per minute a person takes during a run. It’s also known as stride frequency, step frequency, or foot turnover. It is also associated with increased speed, improved endurance, and decreased risk of injury.

The number of steps you take per minute depends on several factors. One of the most notable is your height. Taller runners moving at a constant speed tend to have a longer

stride and a slower cadence than shorter runners. The shorter runner must take more rapid steps to cover the same ground in the same amount of time.

In addition, running on an incline or decline affects cadence. When running uphill, you tend to increase your cadence. Consequently, your step length shortens. These two factors help you adapt to the increased energy demand of running uphill.

A study published in Medicine & Science in Sports & Exercise also noted reduced VO2 consumption with a higher cadence. This means that with a higher cadence, you can maintain a certain aerobic level of work with less energy spent, decreasing fatigue.

Braking forces are also reduced when running at a higher cadence. Your peak braking force is the amount of horizontal force needed to slow down the forward momentum of a runner. It’s what happens when your front foot hits the ground and sends energy into your leg from front to back.

A 2019 study, published in the Journal of Orthopaedic & Sports Physical Therapy, found that when peak breaking forces were higher,

Running Economy and Longevity

By Tiffany Gust MS, USA Certified Triathlon Coach

runners had a greater risk of injury. So the more steps you take per minute, the smaller your stride; the smaller your stride, the less force you’ll need to slow down or stop. This contributes to a reduced risk of injury.

If you are interested in learning more about your running gait, how to reduce your risk of injury, or how to get back to running due to an injury, Intermountain Sports Performance can help. Call 435-251-2256 or 435-251 3733 to learn more about their Performance Running Program, Running Gait Analysis, and High-Performance Aging Programs.

So the more steps you take per minute, the smaller your stride; the smaller your stride, the less force you’ll need to slow down or stop. This contributes to a reduced risk of injury.

“ “

Revere Health Imaging:

Providing High Value to Southern Utah Residents

Since opening its doors in December of 2020, Revere Health Imaging has provided state-of-the-art imaging services to the booming population of southern Utah. They have prioritized the latest technologies to keep pace with demand and continuously strive to provide the most convenient, accurate, and affordable imaging possible.

Here are five areas in which Revere Health Imaging provides strong value to patients:

Cost

Revere Health Imaging services cost patients on average 35 to 40 percent less than if they were to receive the same services, such as an MRI scan, in a hospital setting. They also offer flexible payment plans and discounts for patients who pay entirely out of pocket.

Insurance

“Low-cost” imaging centers often do not accept insurance, requiring patients to pay a cash payment out-of-pocket that will likely not go toward their deductible. So, even if a particular scan is advertised at a cheaper rate, the actual cost may end up being higher for the patient. Revere Health Imaging accepts all insurances.

Quality

Often, the quality of low-cost scans is not good. When scans are low quality, they will frequently need to be redone for a specialist to accurately diagnose a patient’s condition. Imaging with Revere Health avoids these repeat imaging and costly overread situations, providing a better value to the patient when or if referral to a specialist is needed. Revere Health physicians also work to eliminate unnecessary, inefficient, or duplicative tests and services, ensuring every scan is of the highest caliber and is medically necessary.

Technology

Revere Health Imaging takes pride in offering state-of-the art equipment. As such, they have invested in a 1.5T Magnet MRI machine featuring Air™ Recon DL technology from GE Healthcare. This pioneering technology allows for faster scans without sacrificing image quality, providing a better patient experience. “Clinicians and technologists will no longer have to choose between image quality and scan time,” according to a GE press release.

The facility also has a 3T MRI machine, which has a magnetic field ten times the strength of open MRI scanners and two times the strength of a Tesla machine. Both the 1.5 and 3T MRI machines have a spacious 70 cm bore and entertainment systems, enabling audio listening throughout the exams to help patients feel more at ease.

Other services at Revere Health Imaging include:

• X-Ray (all general radiographic exams)

• 3D mammography (screening, diagnostic, biopsies, 3D tomosynthesis)

• Fluoroscopy

o All biopsies, including bone, liver, lymph node, thyroid, breast

o Cyst aspirations

o Drainages, including cyst, thoracentesis, abscess, paracentesis

o Spine procedures, including lumbar punctures, myelograms, epidural steroid injections, nerve root blocks, facet joint injections, trigger point injections, sacroiliac joint injections

o MR Arthrograms

o Arthrocentesis

• CT scans (biopsies and drainages, angiography, cardiac calcium scores, cardiac CTA)

• DEXA scans (all general exams)

• Ultrasound diagnostics (all general and vascular services, guided biopsies/drainages)

•

radiology

Convenience

Revere Health Imaging offers:

• Same-day appointments

• Fast turnaround times (90 percent of reports are available within two hours)

•

•

scheduling

care with other physicians and facilities

Revere Health Imaging is located at 2825 East Mall Drive and can be reached at 435-986-2238. Learn more at https://reverehealth.com/departments/st-george-imaging/.

SANTA CLARA

Canyon View Dr., Suite

Clara, UT 84765

Phone: (435) 703-9680

(855) 853-3465

rx@rx-fusion.com

GEORGE 617

George, UT 84790

Phone: (435) 656-2059

(435) 656-3059

Southwest Spine & Pain Remedies Spinal Fractures with Kyphoplasty

By Alexa Morgan, St. George News

A vertebral compression fracture—more commonly known as a broken back— may lead to debilitating pain and spinal deformity along with other life-threatening health complications, particularly for older adults.

According to Dr. Rick W. Obray, a pain specialist and founding partner at Southwest Spine & Pain Center, there is a minimally invasive surgical option that can eliminate pain and restore mobility for patients suffering from vertebral compression fractures.

Kyphoplasty involves inserting and gently inflating a small balloon inside damaged vertebrae to deliver a cement-like substance that sets the fracture. The intent is to reduce pain and restore bone height while reducing the risk of spinal deformity and other complications by allowing the soft inner bone of the vertebral body to strengthen and heal.

Obray said that vertebral compression fractures are very common, with over 600,000 reported annually in the United States. Most occur in older adults due to osteoporosis and/or trauma caused by falls.

Vertebral compression fractures are among the most painful and debilitating conditions treated by the specialists at Southwest Spine & Pain, Obray said. Patients struggle to stand, walk and participate in everyday activities. Even rolling over in bed may be excruciating.

“The pain is so severe that they tend not to move, and that becomes the problem,” he said. “For every week they stay in bed,

they lose muscle mass, and their bones get weaker. Once you’re over sixty-five, it’s hard to get that back.”

Without treatment, a vertebral compres sion fracture can cause the spine to collapse and permanently lose height, placing pressure on the lungs and other organs. Immobility as a result of the pain also leads to health risks, such as deep venous thrombosis (DVT) or pulmonary emboli that may cause premature death.

Obray said that the introduction of kyphoplasty (and a similar procedure called vertebroplasty) approximately nineteen years ago marked a significant advancement in spine care. He cited a study indicating that treating vertebral compression fractures quickly and effectively decreased the patient mortality rate by 17 percent. Medicare currently covers kyphoplasty for most patients. “Literally, this treatment can save patients’ lives,” he said.

Many kyphoplasty patients experience significant pain relief immediately following the procedure, Obray said. They can resume their normal routine while the fracture safely heals over the next several weeks, supported by the bone cement “cast.”

Some patients may need secondary treatment to address the strain placed on muscles and joints by the loss of height due to spinal compression, but Obray said that if the fracture is treated soon enough, that can often be avoided.

Time is of the essence when responding to a vertebral compression fracture. If a patient suspects they have suffered a fracture, Obray said that they can typically be seen on the same day. Specialists will order imaging to confirm the source of the pain and prescribe medications and bracing to help keep the patient comfortable until they undergo kyphoplasty. The clinic also treats osteoporosis to help reduce the risk of future fractures.

Southwest Spine & Pain operates fifteen health centers throughout Utah, serving patients from St. George to Logan. Their double board-certified pain management specialists have trained with the best at Johns Hopkins, Harvard Medical School, and the Mayo Clinic, among others, to provide comprehensive treatment options for acute and chronic pain.

“But more than training, we have a commitment to compassionate care,” Obray said. “Well-trained physicians who really care about their patients— that’s what we try to be and what we try to attract.”

Vista Healthcare 2891 E. Mall Drive

St. George, Utah 84790 435-215-0257 www.vista-hc.com

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

THE GIFT OF HEALTH WEALTH IS A GIFT OF

By Dr. Coleen Andruss, Healthy Lifestyles

To be healthy is to be healthy physically, medically, financially, mentally, and emotionally. The benefits of good health are allencompassing, especially around the holiday season when life becomes stressful and sometimes overwhelming. We are people pleasers, and the stress of making sure everything is perfect can be more than one can handle at times. Let’s reflect on the many benefits of being healthy as we go into this holiday season.

The Gift of H-E-A-L-T-H

H is for the Holy One, hope, the herald angels ushering in the birth of Christ, which gives us peace as we enter into this stressful holiday time. Don’t forget about the true meaning of the season. H is also for home and family, holiday eating, ham, hot chocolate, the holly, the ho-ho-ho, and the hugs that come with family time. The healing of this time together is priceless, but the idea of all of the family under one roof during the holidays can be demanding and overwhelming. Family dynamics and the logistics of it all can be tough. Decrease the stress by thinking about expectations beforehand so that it doesn’t catch you off guard. Maintain boundaries. Have fun, and don’t feel like you have to be perfect.

E is for the Epiphany and the Emmanuel, which are comforting as we enter the holiday season. However, entertaining, evenings, excitement, eggnog, eating, and all of the events can be everything but comforting. Getting ready for the holidays and planning all of the excitement for everyone doesn’t have to be stressful if you plan ahead. Don’t overdo it. We have been conditioned around the holidays to go all out with gifts and with food. This is a toxic way of thinking and stressful in so many ways. We must be reasonable and sensible about how we plan. Budget and stick to it. E is also for exercise. Decrease stress by staying consistent with activity and sleep, despite the busy time of the season.

A is for the Advent season, with the visions of angels in our head. Don’t let the stressful anticipation of the season, the decorating, and the planning get in the way of relaxing and enjoying the aromas of the holiday season. Act with a generous heart, and allow yourself to appreciate the assemblance for which you have prepared. All is calm and all is bright.

L is for the Lamb of God, love, Christmas lights, yule logs, loved ones, libations, letters to Santa, and the potential lump of coal in your stocking. The long lists of projects and tasks that need to be done can be daunting. Let your love flow, and don’t get caught up with the little things. Relax and listen to the “Little Drummer Boy” and the “Twelve Days of Christmas” while watching nine ladies dancing and ten lords a-leaping. Enjoy the laughter with your loved ones, and make this holiday season stress free.

T is for the three kings of orient and the twinkling star signifying the birth of Jesus. Toboggans, trinkets, toys, tree trimming, trumpets, and tinsel are all traditions that we enjoy. Remember the thoughtfulness and thankfulness rather than the stress these traditions can sometimes put on us. Take time off, and take a deep breath.

H is for hymns of joy and the heavenly host singing hallelujahs at this wonderful season. Be happy, humble, hospitable, and helpful around this hustle and bustle time. Stay healthy by eating clean, exercising, getting enough sleep, drinking lots of water, and most importantly, minimizing stress. Stress raises cortisol, which causes an increase in belly fat, slowing of metabolism, inflammation, cravings, and metabolic imbalance. Stress affects every function in our bodies.

The benefits of HEALTH are immense. Let’s go into the holidays more relaxed, less stressed, and enjoying every moment of the season.

Here’s to health and happy holidays!

About the Author

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

The Christmas Circle

By Connie Zdunich

Recently, my husband and I traveled north to spend time with our family. We’re at that stage of life when the grandchildren are mostly married and starting their own holiday traditions. It is fun to see them creating new traditions while incorporating some from their childhood.

Our conversation turned to past memories: building gingerbread houses covered with frosting (while eating a fairly large portion of the decorations); the mystery of Santa “knowing” when our family Christmas party was taking place and dropping by just as Pop was reading a Christmas story to the children; Santa bringing a fun little toy as a preview of the big night to come; going to see the glimmering Christmas lights downtown and then sipping rich, yummy hot cocoa afterwards.

My most precious memory is of the grandchildren lying on our staircase, staring up at the top railing where a little, brightly-lit, animated toy shop of elves were busy making miniature wooden toys that grandpa had collected throughout the year. The children would lay on their bellies with eyes glistening with the wonders of Christmas. Those were precious days which flew by far too quickly. Now it is fun to sit back and watch as the traditions circle round.

Thinking back (using the “way back” machine because it’s been a while) gave me time to reflect on some of my own childhood memories. My dad’s birthday fell on the fifteenth of December. That meant great adventures were in store when he arrived home from work. The fifteenth was the day we would put up our Christmas tree—his favorite variety being the very noble Noble Fir. We would bundle up and head off to the tree lot with great determination to find the perfect tree to grace our little home. My mother, who was a very wise woman, would labor over her stove, cooking up one of her delicious homemade soups, making sure that when we returned home, the house would be filled with the fragrant aroma of a delicious steaming pot of homemade soup for dinner that evening. It was such a treat to come home to our cozy house, fill our tummies, and then decorate our beautiful, perfect tree.

Years later, after I got married, stockings became a big thing at our house. Every little item placed in the stocking was wrapped individually along with other fun surprises and yummy treats. Sometimes, it would take a couple of hours just to open the stockings on Christmas morning. Our children loved it and have carried that tradition on to their children. It is still one of their favorite things about Christmas.

As in any story, I saved the best for last. Our all-time favorite Christmas tradition was and still is our Secret Santa adventure. Each year, we pick a family to “bless” our family, and keeping it secret from them is the best part. I could go on for hours about the joy this tradition has brought to our family throughout the years. Whenever we ask our children about their all-time favorite Christmas tradition, their response is always—hands down—our Secret Santa experiences. The incredible thing about paying it forward is that it always comes back tenfold! It teaches lessons to your children that words can never teach, brings joy to your family in a way that nothing else can, and is an act of kindness that blesses your lives for years to come!

Happy holidays and happy traditions!

About the Author

Connie enjoys working with local Hospice Groups and Veterans Associations. The military is very close to her heart, with her father being a Pearl Harbor survivor and her sweetheart retired Navy. Helping support local hospice groups is very rewarding for Connie, and she feels being a part of the Spilsbury team is an awesome opportunity. She is the mother of seven daughters and nineteen grandchildren, who are “the joy of her heart.” She loves being of assistance to those in our community who do so much for each of us.

Happy Holidays from all us at

Utah Tech University Students Fight for Dwindling Local Canyon Tree Frog Population

By Jake Harber

Southern Utah’s canyon tree frog population is dropping and dropping fast. In 2008, when Utah Tech University professor Curt Walker heard the suggestion that someone conduct research on the declining tree frog numbers, he took it upon himself to get to the bottom of the mysterious, growing absence of the once thriving population.

Nearly fifteen years later, Walker still ventures out every summer, now accompanied by students from Utah Tech University. The group has come to two conclusions: the consistent drought in St. George is affecting the water-dependent species and a fungus called chytrid is common in the local communities of canyon tree frogs.

Traveling to places like Zion National Park and Quail Creek State Park each week, Walker and his students hike, rappel, and climb to reach their destinations. They catch tree frogs and transport them to the lab on Utah Tech’s campus, where the frogs are swabbed and tested for the chytrid fungus.

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

“It ended up being one of the best experiences I’ve had through college,” natural science major Asheley Atkin said. “Dr. Walker isn’t selfish with his knowledge. He wants the best for us and is offering up information constantly.”

In the lab, a chytrid sample bought from another laboratory in Maine is kept alive and nurtured. Students do DNA extraction and pull various other samples from the frogs they’ve caught and then compare the samples to the chytrid sample. By doing this, the students can verify the canyons where the fungus is present.

Walker and the students hope the ongoing project will call attention to the plight of the tree frog and motivate further research. “If the students are involved, there are more opportunities to raise awareness and funding,” Atkin said.

The students who participated are preparing to write a paper focused on the extended drought and how it has affected the species. This research will be presented by the students at the Utah Conference on Undergraduate Research in late February of 2023 and on the UT campus during University Research Day in the spring.

Students expressed repeatedly that the research itself was enjoyable and that Walker made the experience much more entertaining. Several members of the group said they spent many hours during the summer laughing and enjoying themselves. “It’s like we weren’t even working; we were just having fun,” Atkin remarked.

The Utah Conference on Undergraduate Research will be held on Friday, February 27, 2023, at the University of Utah. To learn more, please visit ucur.org. For more information on Utah Tech’s biological sciences department, go to biology.utahtech.edu.

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

Don’t

By Dr. Jeff Gale, DPT

Wintertime sends a signal to the body that it should spend more time resting and eating. The days have less sunlight, which affects the circadian rhythm and creates a desire to spend more time sleeping. As the colder weather sets in, we are instinctually prompted to eat more food in order to create a larger reserve of energy, since freezing temperatures stop food from growing and from being readily available.

But we live in St. George! For us, those signals that evolved from long ago are inaccurate. Food can now be shipped across the world. Fresh fruits and vegetables from Chile and Brazil come to us from a land enjoying long days and sunshine. There is no scarcity of food for us, even though our gardens will try to tell us otherwise.

Winter in this beautiful area is a fabulous time to be outside. Yes, it might be cold and uncomfortable early in the morning or late in the evening, but from 11 a.m. to 6 p.m., the sun is shining and warm, and it calls for us to go outside. This is a prime time for hiking, biking, rock climbing, pickleball, and other sports.

Trick You

During the summer months in southern Utah, we frequently end up living in a more winter-like state, spending more time indoors relaxing during the heat of the day. We do this even though our body is pushing us to go outside and enjoy the sunlight. This causes us to sometimes go a little bit stir crazy during the summer, and many folks find outlets for this energy by getting up early to be active or waiting to do more until after sundown. We can make similar but opposite adjustments in the winter.

We need to flip the switch in our brains from rest to run. With a little bit of effort and planning, we can use the warm window in the middle of the day to get in plenty of activity and help our brains recalibrate to an active mentality while still celebrating the fun and family that comes with the holidays.

Many people who work during the day struggle to find a time to be active in winter, since working hours tend to correlate closely with daylight hours. We can combat this by taking a walk during the lunch hour, going outside just after dark to hike, or going for a bike ride while it is still warm.

We live in one of the greatest outdoor activity locations in the world! Don’t let winter trick you into not enjoying it. Throw a sweatshirt on, and enjoy the stars while it is only 6:30 in the evening and fifty degrees outside!

About the Author

Dr. Gale is a physical therapist at Anodyne Pain and Wellness in St. George, Utah. His focus is orthopedics, pain management, sports medicine, balance, chronic injury, and chronic pain. To schedule an appointment with Dr. Gale or any of the providers at Anodyne Pain and Wellness, call 435 773-7790. For more information, visit their website at anodynepain.com.

Did you know that remission from depression is possible without the side effects of medications?

In all honesty, I wish I had found

Therapy with

Health and Wellness sooner, but I’m grateful I found them when I did. Without a doubt, without them, I wouldn’t have made it through these past two years of my life. The

and therapy that I’ve received through Premier has, without exaggeration, saved my life. They have been the people who have lifted me up when I felt at my lowest, reminded me of who I am when I had felt like I had lost everything that defined me as a person, my identity. They renewed my hope. They have been my support when I couldn’t face the day on my own. They helped me find my strength when I didn’t think I could carry on.

There are over 20 million adults in the U.S. suffering from depression, and many others personally know someone suffering from depression. This means people are searching for answers and solutions.

Giving patients the possibility of tomorrow is at the center of what we do. Our focus is awareness and education, elevating TMS within the broader mental health conversation to let those suffering from depression know that a safe and effective treatment option is available.

‒Liz Steichen

Time... and Stories

By Lyman Hafen

Stop a moment.

Stop along the slickrock trail. A moment. A minute.

And try to come to terms With how it all came to be. How the sculptor’s tools: Water, Rock and Time Left behind The rim rising in soft relief. Walls and ledges and ridges towering And plunging In a random order so artful The heart has no choice But to race.

For the past twenty-five years, I’ve looked at a stunning scene of Zion Canyon through my office window. It’s as if an artist created a magnificent painting of the canyon’s skyline and hung it in the space occupied by my window. That horizon, that perfect edge of the sky, is immutable. But the scene changes by the minute as the sun arcs across the heavens and clouds sweep through the sky. The changing light and shifting shadows give the scene life, mood, and mystery while day after day, year after year, the skyline remains firm and fixed. Over the past quarter-century, I have detected no change in the shape of those temples and towers.

And yet, as the seasons pass, the canyon does change: a rockfall here, a new streak of iron oxide there, another millimeter of the canyon floor washed down the river toward the sea. And I know that sometime in a future more distant than I can comprehend, that sacred skyline will change. Water, wind, gravity…and time will see to it. Yet within the finite spectrum of my life’s timeline, I can count on it to always be there.

One of the many things I’ve learned sitting at my desk in Zion is a deeper understanding of the concept of time. I’ve lived in this landscape for nearly seven decades. I’ve worked in the canyon across a full human generation. Looking out my office window helps me begin to come to terms with what a small blip I am on the canyon’s timeline. Right out my window, the sheer face of the West Temple towers into the chalky blue sky. Every foot, every twelve inches, of that vertical wall of Navajo sandstone represents a millennium. My time in the canyon, though long by human standards, barely registers on that continuum. What is three decades in the 10,000-year human history of this canyon? What is one person’s career in a canyon 200 million years in the making?

And that minute, That sixty seconds, What is it: Time.

And why time? Could it be, as Einstein said, So that everything does not Happen at once?

My dear friend J.L. Crawford grew up in the very scene I look at through my window. As a boy he worked in the family fields and orchards beneath the Temple and Towers of the Virgin. That was in the early years of the last century. He lived well into his nineties, and before he passed away more than ten years ago, he shared with me many stories of his adventures in the canyon. His father was not only a farmer but an excellent photographer, and J.L. and his brother waited in their bib overalls along the dirt road leading into the canyon for the cars of tourists. When one came along, they’d sell those wide-eyed visitors photographs of the canyon, black and white images of their own backyard. The boys were there when the most famous western movie star of their time, Tom Mix, came to Zion. And they were there to shake the hand of President Warren G. Harding when he and the lengthy parade of his entourage passed by their farm. J.L. always called the West Temple “Steamboat Mountain,” which is what all the local folks called it when he was a boy.

He spoke of his boyhood home in reverence, and one day, he shared with me how the edge of that horizon did change at least once in his lifetime. While he was away serving in World War II in Europe, a rock the size of a small room fell from the side of the Shinarump Ridge just above where the family homestead stood. When he returned from the war, he looked up at the same ridge he’d often looked up at as a boy, but in the absence of the fallen rock, he saw the profile of his father.

On another occasion, J.L. told me how an international journalist once called the Temple and Towers of the Virgin “the most outstanding skyline on earth.” He always shared that story with a twinkle of pride in his eyes. Afterall, it was the backdrop of his boyhood backyard.

J.L. Crawford knew the canyon as intimately as anyone ever has. He measured his time there not in days or years but in stories.

Time is made of minutes, hours, days, and years. Our lives are made of stories. And stories transcend the continuum of time. Our stories connect us with the roots of our human history and the even

deeper realms of the geologic past that formed the landscapes of our lives. We continue to make our own stories in our own stunning landscapes, stories that will connect us with the generations to come.

What I’ve learned is that I don’t have to fully comprehend time. I simply need to learn—and learn from—the stories of the past, become part of new and good stories in the present, and share those stories in ways that contribute to a future that will allow my descendants to experience the same. What I’ve come to know is that if I take care of the stories, time will take care of itself.

What is a minute in

This deep canyon where The river rolls endlessly on. What is a moment among These castles in the clouds Where a millennium is But a heartbeat, Where Forever is now.

About the Author

Lyman is the author of a dozen books intent on connecting landscape and story in the American Southwest. He is executive director of the Zion National Park Forever Project, and is past president of the national Public Lands Alliance. He’s been writing and publishing for more than 35 years, with several hundred magazine articles in publications ranging from Western Horseman to Northern Lights, and was the founding editor of St. George Magazine in 1983. He’s been recognized on several occasions with literary awards from the Utah Arts Council, and won the Wrangler Award from the National Cowboy and Western Heritage Museum. He lives in Santa Clara, Utah, with his wife Debbie, and together they have 6 children and 18 grandchildren.

(Excerpts from the poem “Water, Rock & Time” by Lyman Hafen)

By Mark Wade

In a desert environment, heavy rains will overwhelm any soil surface that is not capable of easily absorbing the over abundance of moisture. During a downpour, southwestern Utah’s preponderance of rock surfaces are great contributors to the fast-funneling of a water deluge into crevices, washes, and ravines and over ledges, creating breathtaking, un expected, and dramatic waterfalls in the once dry landscape.

Finding The Right Time

Morning rain was pelting my home’s windows, and dark clouds were hovering low over the surrounding mountains. I scanned the weather forecast to learn that heavy rain was expected to continue throughout the day. I sent a text to Bob Grove, my outdoor travel partner, asking, “Are you ready to drop all work and go chasing waterfalls?” During the recent monsoon rains, we had been discussing this possibility, so he was more than willing to join me in this adventure.

Looking Back

In 1997, I stood in a sheriff’s office two days after a flash flood had taken the lives of eleven people in a slot canyon near Page, Arizona. I viewed photographs from the cameras of the deceased showing rain water just beginning to drip from

the canyon rim. A barrage of rain, many miles away, had funneled into this twentymile-long slot and surprised the visitors from New Orleans, France, England, and Sweden with a ten foot wall of water that came at them like a freight train.

In 2015, seven people from California and Nevada were killed in the Keyhole slot canyon of Zion National Park, and some of my work associates were first on the scene following that tragic event.

The bottom line is that hard rains can be very dangerous, and it was with this realization and respect for the power of nature that Bob and I embarked on a daylong quest to safely capture video and photos of temporary waterfalls.

The Day

With ponchos for ourselves and plastic covers for our gear, we ventured into the main canyon of Zion National Park. Light from the sun struggled mightily to penetrate thousands of feet of water vapor overhead. The torrential rain soaked every exposed part of our bodies, and we were quickly resigned to the fact that our feet would be prunes for a good part of the day.

As we ventured up the main canyon on the park shuttle, we glanced excitedly at the waterfalls that were already cascading through the cracks and crevices of the canyon faces. Water converging from multiple sources exploded heavily over vast precipices. We estimated that there were at least seventy significant waterfalls in the park. We were wet to the core but saturated with amazement at the thunderous display of nature that unfolded at every turn. With long lenses

on our cameras, we stood in safe spots to capture the pandemonium.

Where To Go

Zion National Park, the Snow Canyon area, and even the Virgin River Gorge are three of the possible areas to best view waterfalls on a rainy day. You’ll find some temporary falls as the snow melts in the springtime, but they will be fewer in number. Wherever you go, use common sense, and stand in safe spaces.

Wade’s Walkabout Finding Meaning and Healing in the Outdoors

For destination ideas, visit .. www.RoadTrippinWithBobAndMark.com Also on Facebook and Instagram

About the Author Mark Wade is active in hiking, writing, photography, and videography. He works as a tourism marketing consultant, for which he has won numerous awards. He is a weekly guest on the KSL Outdoors radio show. Mark is the former Director of Tourism for southwestern Utah and has served on the board of directors for various tourism associations.

Maximizing Your Brain and Body Potential: Tapping into the Power of Your Mind Through Hypnotherapy

By Erin Del Toro, Registered Clinical Hypnotherapist, ACHE

hypnotized. Whether you do that with self-hypnosis or by letting yourself follow the words and directions of a hypnotherapist, it will be you who allows your mind to drop into a deeper state of consciousness.

remember how you got there once you arrived? You were in waking hypnosis. Waking hypnosis is helpful for humans because it allows us to be present physically but thinking about other things deeper in our minds.

As the brain relaxes even more, we find ourselves in the hypnoidal phase. When we measure the brain cycles of somebody who is intently praying or meditating, this is the phase we would likely find them in. As the brain lowers toward alpha wave levels, the subconscious mind becomes more accessible, bringing people closer to their intuition as they pray and meditate. In this stage, feelings and intuition are stronger.

Since the era of silent films, hypnosis has been generally misrepresented by the media, showing silly, swinging watches and hypnotized individuals who are blacked out or under the control of someone else during a hypnosis experience.

In my last article, we discussed how the brain and its neural pathways can be rewired in order to change habits, behaviors, and feelings through the process of hypnotherapy. In the second part of this series, we will talk about what you can actually expect during a hypnotherapy experience if and when you decide to try it.

Hypnosis is a challenging thing to describe to someone who’s never experienced it— like trying to explain bread to a person who has never eaten or smelled it. The best way I can describe hypnotherapy is this: It’s a therapeutic, peaceful, and dreamlike experience in the mind which brings a person more in tune with their intuition and with the ways to heal or change. It’s somewhat like having an emotional massage.

All hypnosis is self-hypnosis, meaning you must be the person to allow your mind to slow down and relax in order to be

Have you ever seen a hypnosis stage show where halfway through the production, a volunteer was thanked by the hypnotist and told to take his or her seat in the audience? This was likely the result of that person popping out of a relaxed state of hypnosis, usually because something was beginning to feel out of bounds or uncomfortable. The volunteer’s mind naturally responded by saying, “No, thank you. I’d rather be fully conscious and present.” For hypnosis to take place, you must feel that things are safe and right.

Hypnosis occurs as the brain cycles begin to relax, slow down, and lower into deeper states of consciousness, allowing the conscious mind and the subconscious mind to converse. Most people are only aware of their conscious and sleep states of mind, but your mind and body are also very familiar with the five different stages of consciousness in between. Hypnosis occurs in the lower stages of these.

In consciousness, the first phase, we can think clearly, and we are present with the things happening around us as our brain waves, measured by gamma and delta waves, move most rapidly.

As we go a little deeper, the brain cycles a bit lower, and we go into the waking hypnosis phase. This is also the space where daydreaming occurs. Have you ever driven somewhere and then couldn’t

The next phase down is the place where we begin hypnosis work: catalepsy. As the brain waves lower deeper into alpha waves and make their way toward theta waves, the body feels very heavy and very relaxed—like you don’t want to or you can’t move. You are probably very familiar with the catalepsy phase; it’s that feeling you have when you wake up in the morning with dreamy or floaty thoughts in your head. It’s a very comfortable, relaxed space, and the

ability to connect the conscious mind with the subconscious mind here affords us some good opportunities for intuition work in hypnotherapy.

As we go deeper down, we enter the somnambulism phase, also a prime stage for hypnotherapy work. Somnambulism means sleepwalking. It’s kind of interesting in this relaxed stage because even though you are closer to sleep, you will feel more mobile—like you can move around. Here, you will have strong feelings, an awareness of your deeper, inner self, and the ability to really get in touch with parts of you that are unhealed from traumas. You may even experience vivid imagery and memories.

The last stage just before sleep is the esdaile phase, where delta brain waves begin. You will feel very heavy and relaxed, even drowsy. In the esdaile phase, the conscious mind slips away even more and the subconscious is very open and impressionable. Because it’s so close to sleep, it’s not a great place to do therapy work. But when you decide you would like to build the new habits and feelings you acquired in other stages, esdaile is a great

space in which to imprint positive feelings in your memory. In esdaile, you may have vivid imagery and deep intuition.

A good clinical hypnotherapist will guide you through the different stages of consciousness and the thoughts and feelings you have. They’ll help you to locate the root of your problem, do the

healing work necessary, and begin to open your mind to the possibilities of a new, different future.

As you move through this process, you are left with a new understanding of the problem and a peaceful, encouraging perspective on how things will begin to change for the future.

If you would like to know more about the hypnotherapy process or to find a hypnotherapy appointment, please visit www.balancedmodernhypnotherapy.com or email erin@balancedmodernhypnotherapy.com.

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.

grat i tude noun

By Steve Wilson

the State of Being Thankful or Appreciative

During this time of year, my thoughts naturally turn to that for which I am thankful. A few years ago, I read Oprah Winfrey’s thoughts on the subject. “Be thankful for what you have; you’ll end up having more,” she said. “If you concentrate on what you don’t have, you will never, ever have enough. Focusing on the $3 in your wallet will bring you $5 sooner than focusing on the $50 you don’t have.”

Oprah suggested you start by focusing on one thing for which you are grateful. “If you can’t think of anything, start with your breath,” she admonished. As you pause to consider this statement, as I have, recognize that no matter what might be going on in your life, the fact you can take a breath is something for which we can all agree to be grateful. Oprah explained, “Focusing on one thing you are grateful for increases the energy of gratitude.” I like the thought that each of us has the power to “increase the energy of gratitude.”

Think back to the last time you gave someone a gift. If you paid attention, you learned something about the recipient by the way they accepted and acknowledged the gift and the way they made you feel in the process. Did they focus on the gift and give it their undivided attention? Did they unwrap it as if the paper itself was a precious gift? Did they examine the gift as if seeking to understand the thought and feeling you intended to express? Did they look you in the eye and extend a sincere thank you?

Now think back to the last time you received a gift. How much gratitude did you respond with?

A few years ago, I was privileged to witness an amazing giftreceiving experience. My wife, Cathy, an avid marathon runner and veteran of twenty-plus St. George Marathons, was invited to join a delegation to visit St. George’s sister city, Ibegawa, Japan, and to participate in their marathon. I was allowed to pay my own way and accompany her.

We spent an incredible ten days in the home of a delightful couple who afforded us a fantastic opportunity to experience life in Japan. We went grocery shopping, dined at their favorite restaurant, visited a department store, and toured historical sites. What I remember to this day is the fantastic sleep I enjoyed on a grass mat. Communication was difficult but not a barrier. We all listened intently to each other, learned new words, and became surprisingly good at hand gestures.

As our visit came to an end, we gave our hosts a couple of gifts. One was a coffee table book with beautiful pictures of our southern Utah landscape, Grand Canyon, Bryce Canyon, and of course, Zion Canyon. Our other gift, which I didn’t fully appreciate at the time (although Cathy felt it was a perfect compliment to the book), was a plastic bag full of signature red dirt from the hills surrounding our St. George home.

Though I expected our hosts to say thank you, I was astonished by the way they appreciated our simple gifts. Our male host unwrapped the book with care as if it might have been an explosive device. He immediately began to seriously look at the photographs, stopping to share with his wife. He would often look at Cathy and I and ask specific, thoughtful questions. The book was examined for twenty minutes as if they couldn’t put it down.

When they did, they turned their full attention to the bag of dirt. After looking at its unusual color, they turned back to pages in the book with red rock formations. Nodding their understanding, our female host stood and walked into the kitchen. When she returned, she brought a decorative bowl. Together they poured the red dirt from the bag into the bowl. Using a small spoon they smoothed and leveled the dirt. Then they went to the front door where there was a small table. They cleared a space and set the bowl on the table. Our male host then said, “Everyone who comes into our home will now

About the Author

Steve is the former CEO of St. George Regional Medical Center, St. George, Utah. He authored next—Redefining Retirement; Lessons for Life’s Transitions with Lisa G. Larson and speaks frequently to those preparing to leave their careers. He serves on the Board of the Institute for Continued Learning. His post career “hobby” is real estate investing, and he is Associate Broker for Utah First Property Management, a company his son Bryan founded. To contact Steve go to wilson.stg@gmail.com.

know about the red dirt from the home of our good friends in America.”

I was taught about gratitude that day from our friends in Ibegawa. I learned one can express gratitude in a way both receiver and giver feel joy—even when the gift is a bag of dirt. I learned gratitude has a peculiar, almost paradoxical quality. A grateful expression can be spoken or unspoken, written or unwritten, seen or unseen but can always be felt.

Giving thanks brings fulfillment while failing to do so invites an emptiness that can’t be filled, no matter how valiant your attempt or how much “stuff” you try to fill it with.

Gratitude costs nothing yet requires a personal investment every day; while it’s not a possession, it must be owned before it’s given. Gratitude leads to joy, peace, and contentment. To live life in thanksgiving is to spend more time appreciating what is in your life than complaining about what is not.

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

Space, as the saying goes, is the final frontier of human exploration. Astronomers have replaced the Hubble Telescope with the more-powerful Webb Telescope, permitting us to gaze far further—and more accurately—into the depths of outer space. This may allow us more insight into the origins of the universe, perhaps answering some of the fundamental questions of existence.

While most of us are fascinated by the grandeur of outer space, equally magnificent is our inner space. Within each of us are nearly as many neurons (brain cells) as there are stars that exist in the Milky Way galaxy. Each neuron can be connected to as many as 10,000 other neurons. This creates an almost infinite number of neuronal combinations.

That’s why humans are so creative! We have the ability to dream up an unlimited supply of new ideas, which translates into art, music, literature, and invention. In addition to ideas, we have an infinite capacity for emotional states.

Emotional states are often positive or negative in direction, and they carry a certain amount of energy. Positive emotions tend to be short lived, and because we have a negativity bias, negative emotions stay around for a while if we continue to feed them.

Our inner space has a quality of “spaciousness.” Ideas and emotions tend to arise from the deep space of our minds. And if we let them, negative emotions will dissipate back into that same spacious void.

In a moment, I’m going to ask you to stop reading this article and pay attention to your thoughts and feelings for one minute. Go ahead and set a timer on your phone. While your attention is turned inward, try to identify where the thoughts arise from and where they go.

Stop reading now and start your timer. Where did your thoughts come from? Did they have a beginning and an end? As you watched them, where did they go?

My guess is that you won’t be able to find the origin of your thoughts, but you’ll notice that they have a definite beginning and end, especially if you don’t latch onto a particular thought. If you do this often enough, you become part of the experience of the world and not subject to experiences happening around you. It’s freedom!

Repeat this practice periodically throughout your week. Each session can allow you to have momentary freedom from negative emotions and help you fully enjoy positive emotions. Have fun exploring your mind!

About the Author

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

By Matt Eschler, PhD, LMFT

If the holidays seem like a flurry of nonstop commitments that pull you away from your family, you are not alone. The holidays are supposed to be cheerful, relaxing, and filled with rituals of connection. However, for many of us, the holidays have become so fast-paced that we are chronically running behind as we try to keep up with the numerous time-killing activities that are thrown at us. All in all, this time of year can be family-fun draining.

I am now going to give you three ideas that can change your holiday life. By implementing them, you will regain control of your time, look forward with anticipation to your family rituals, and enjoy some relaxing fun.

1. Use a shared schedule with your mate.

The holidays cannot be managed while flying by the seat of your pants. You and your mate will benefit by sharing a schedule that includes mandatory activities, time commitments you want to make, and agenda items you want to accomplish. Don’t forget to block out travel time, and leave blocks of “white space” where nothing is scheduled. These white space blocks will become the flex time that you will inevitably need. Be realistic about what you can actually accomplish in the 168 hours you have available to you each week.

2. Learn the magic of the clear and direct no.

It is completely reasonable to say no to things that do not support your family purposes over the holidays. Most of you have in-laws, extended family members, church groups, work associates, friends, children, and grandchildren scattered around the country. Everyone will come to you with invitations they believe are the most important. You cannot please every single person or group. Thus, you will need to disappoint lots of folks as you determine what is best for your family.

The best way to manage the pressure to please everyone is to be clear and direct in saying yes or no. People will understand that when you say no, it is due to a scheduling conflict and is not personal. They may express disappointment at your “no” answer, but they will grow from experiencing that moment with you. Learn to commit only to what supports your personal family rituals, and be all in. Being intentional is the key to successfully getting through the holidays.

3. Slow down and stay connected to your partner and your own little family.

Don’t be in so much of a rush to please everyone that you lose connection with the members of your own family. I understand that extended family is Important, but your nuclear family is always the most important stewardship, and those connections are to be held sacred.

Slow everything down so that you have time for an extra date night through the holiday weeks and time to attend important events with your children while saying no to the other less important events. Above all, slow down so that you are accessible to your spouse and children. Give your family the best part of you—not the leftovers!

If you are mindful of these three simple ideas this holiday season, you will get through the holidays with style. You will lose the frantic “don’t disappoint anyone by doing everything” behaviors. You will be intentional with your schedules, and come January 1st, you will be refreshed and prepared for a brand new year!

For more in this topic visit my YouTube channel: The Counseling Experience with Matt Eschler, your relationship coach.

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

As a seasoning addiction counselor and recreation therapist, I have, for over a decade now, seen some incredible things happen when recreation therapy is integrated into treatment and recovery. What’s more, my recreation-based training has also benefited my own personal and family life.

Since recreation therapy is somewhat less familiar to the general population, I thought there would be value in giving a brief overview of both the practice and some of its driving principles so that we all might benefit and maybe even consider re-creating how we recreate in our families.

What Is Recreation Therapy?

Per the official licensing board (NCTRC), recreation therapy (RT) comes with a pretty technical and jargony definition: a systemic process that uses recreation and other activity-based interventions to address the assessed needs of individuals with illness and/or disabling conditions as a means to psychological and physical health, recovery, and well-being. In simpler terms, RT engages an individual through hands-on recreational experiences that are intended to deepen the understanding of oneself and one’s healing process.

How Does Recreation Therapy Work?

In some ways, RT is similar to other clinical disciplines in that it addresses a broad range of behavioral health concepts, like pathology, human development, and treatment planning. However, unique from more traditional treatment practices, like talk therapy, where people try to put into words unclear and troubling thoughts, feelings, and behaviors, RT prioritizes the experiential intervention before attempting to talk and process. Through team-building activities, ropes course challenges, and adventure outings, a recreation therapist would make the case that when we act in a new way, we are also challenged to think, feel, and even behave in a new way, which brings insight and introspections to the healing process.

Get Comfortable Being Uncomfortable

Another distinction in RT practice is the usage and manipulation of risk. Where many clinicians wisely go to great lengths to create spaces of predictability, comfort, and safety for their clients, a recreation therapist is positioned on the other side of that contrary. A therapist that specializes in recreation is actually trained to expose people to certain levels of risk without inciting panic.

RECREATION THERAPY:

GETTING COMFORTABLE WITH THE UNCOMFORTABLE

By Rob Henderson, LASUDC, CTRS

Activating—even at times provoking—unfamiliarity, vulnerability, and awkwardness are all seen as tools in a recreation therapist’s toolbox. Put another way, when traditional therapy says “feeling safe and secure is vital to the therapeutic process,” a recreation therapist would argue “so is risk and discomfort.”

Applications to Parenting

Children and youth are hard-wired to not only find safety but to also take risks. Yet often contemporary society overemphasizes and glamorizes caution while discouraging—even punishing— people for risk-seeking behaviors. Michigan State University, however, states, “Contrary to popular belief, risk-taking behavior is actually healthy and helps young people thrive.” The research explains that one of the keys to helping youth limit unhealthy, dangerous, and antisocial risk-taking behavior is to actually “channel their risky behaviors in prosocial ways, while encouraging the exploration of healthier risk.”

Healthy Risk-Making

You can put these principles into practice in your family by going out of your way to try new things together, as novelty and risk

have an interconnected relationship. Facilitate and encourage family members to be vulnerable in the home and in public, such as performing in a talent show, running for student government office, or taking a skill to the next significant level. You can also gain incredible traction in parenting as you simply demonstrate and role model a willingness to be vulnerable and take healthy risks. Though it may feel counterintuitive at times, consider giving praise for and even rewarding your kids for taking calculated risks. It’s also okay to let your children marinate in discomfort, awkwardness, and insecurity for a bit. Encourage bravery and resilience but avoid swooping in too quickly to protect and buffer young people from the growth and developmental that is inherent in risk and danger.

And finally, as a disclaimer: you may only participate in these activities if you do so at your own risk!

About the Author

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

From Classic to Minimalist, Design Your Dream Shower with the Experts at Jones Paint & Glass

By Alexa Morgan, St. George News

Jones Paint & Glass helps southern Utah homeowners design and create their dream bathroom without costing a fortune. Whether customers are looking for a traditional framed glass shower door or a frameless Euro shower enclosure, the company has the tools and expertise to bring any vision to life.

Jones Paint & Glass provides stunning and luxurious shower doors and enclosures customized to every individual taste while offering an unrivaled level of service and expertise. Tom Irvine, residential glass manager at the St. George store, has witnessed the evolution of shower design during his thirty-eight years with the company. “We’ve always tried to be the best at what we do for our customers,” he said.

Framed shower doors offer a more classic look and are perfect for traditional shower sizes and openings. This option pairs the customers’ choice of glass with the frame color and style that best suits their home.

Installing new shower glass instantly modernizes a bathroom, Irvine said. Homeowners can keep the framed enclosure they already have or design a new shower altogether.

An increasingly popular design, frameless Euro shower enclosures

bring a sleek and sophisticated look to any bathroom. Elegant and modern, the seamless glass-to-glass connections are a minimalist’s dream.

Irvine said that about 80 percent of Jones Paint & Glass customers now opt for frameless shower enclosures. The frameless design offers more flexibility and is customizable to fit virtually any space.

Almost every aspect of a shower door or enclosure, no matter the bathroom design, can be custom-built. Homeowners may choose from a wide range of sizes, shapes, hardware, glass designs, edges, and degrees of thickness. Jones Paint & Glass employs professional installers that ensure precision when replacing glass or installing an entirely new enclosure.

“We don’t have any lead technicians with less than fifteen years of experience,” Irvine said. “They’ve been through every kind of situation possible and take a lot of pride in what they do.”

Beyond shower doors, the company has long been a trusted name among local homeowners and home builders for countless installation and renovation projects. Of the twenty-seven stunning homes showcased during this year’s St. George Area Parade of Homes, Irvine said Jones Paint & Glass was involved in some capacity with at least twenty-two of them.

Jones Paint & Glass offers a wide variety of home improvement products as well as

commercial services and automotive glass repair. They’re the family-owned window, door, paint, and glass store that Utahns have counted on for more than eighty years. The company operates seven locations across the state, including St. George and Cedar City, and employs over 200 industry experts.

Harold Jones founded the company in Provo in 1938 amid the economic turmoil of the Great Depression. His parents, believing in his vision, took out a $300 loan to help him get started and used their furniture as collateral. Despite minimal inventory and only himself as crew, his unwavering commitment to quality products and superior service soon had him competing with some of the largest providers in the area.

Decades later, Jones Paint & Glass has grown from a one-man show into a flourishing company serving residential and commercial customers across the Intermountain West. They continue to manufacture their signature line of vinyl windows in Utah. The business, now run by Jones’s grandson, upholds the core values on which it was founded.

If you’re looking for home improvement experts to help with your next project, see what Jones Paint & Glass has to offer. Share your vision, or schedule a free in-home consultation through the

The Gift of Presence

By Brigit Atkin

I was having a really stressful week. Nothing really bad or earthshattering had happened; it was just one of those weeks with too many obligations, too much on my mind, and some family issues that were weighing heavily on my heart. By the time Saturday rolled around, I was tense and irritable.

That particular Saturday fell near the end of summer, and the heat was unbearable. As the afternoon wore on, I remembered one unfinished task: I had to get to the grocery store, which was about the last thing I wanted to do.

My husband went with me, and as his very social self, he started talking to people he knew (and he knows everyone, ok?) the moment we got in the door. Immediately, I found myself bombarded with ridiculously negative thoughts. Why was every soul in the whole western hemisphere in this very store? Can’t we just get in and out as quickly as possible? I really have so much to do. Why did the store management move my favorite croutons, and where the heck were they? Can’t they leave things where they are? Is my husband really still talking to that guy?

Can we just go now?

Right about the time I was giving up on the croutons, I noticed my husband talking to some old friends. We didn’t see them very often—usually in passing—and I could see they were on their way out of the store. I was sure they didn’t want to be hung up talking to us, and in my frazzled state of mind, I held back, still determined to complete the shopping task and get home. Finally outside and loading the car, the dear friend that I had ignored in the store approached me. With sincere concern in her eyes, she asked, “Brigit, have I done anything to offend you?” Oh man! In my stressful state of mind, it had not occurred to me that I was being rude. I really had no idea that she would have felt hurt or offended. Was I that dense? We talked for a few minutes, and I thanked her for approaching me. The last thing I wanted was for her to go home feeling like I was angry at her or that I had any feelings of disdain whatsoever. How grateful I was that she gave me the opportunity to stop and reflect and most especially, to apologize. What a gift she gave me!

Speaking of gifts, as we drove home that balmy afternoon, I realized just how important the gift of presence was. I realized as I reflected on the incident that I really didn’t think my attention was that big of a deal. I was perfectly wrong! I am happy to say that I regrouped quickly. I made a new resolve to do better.

Connection is so important! So often, it is just that extra minute of greeting someone you know—the extra five seconds of looking someone in the eye, acknowledging them, and asking them sincerely how they are faring.

Your presence is needed! Even when you’re stressed out, heavy-hearted, and running behind, your attention to someone else matters! You matter. They matter—whoever they are at the moment.

We all get frazzled. Everyone has stress. Some days we hold it together pretty well, and other days, we lose it. It’s all part of the human experience. But what would it be like if we all made the effort to be present more often and to really notice each other?

This holiday season, consider that it is not so much the fluff of

the season that is important (although “fluff” is nice). Of most importance are the people in your life: your family, your friends, your neighbors, your co-workers, your babysitters, those you run into at the grocery store, and the every-day people with whom you interact.

I love this time of year. I love gatherings. I love my family and my friends. I am sorry if I ever offend.

I’ll end with a few lines of my favorite Elvis Christmas song, “If Every Day Was Like Christmas.” It sums up perfectly how I really feel when I think about this season, when I think about peace, when I think about human kindness and the connection we feel when we are present. Happy holidays!

I hear the bells Saying Christmas is near. They ring out to tell the world That this is the season of cheer.

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.

Macular Degeneration

Are

By Ryan Robison, O.D.

There are two common questions we are often asked: Do I have macular degeneration? Should I take an eye vitamin? Both questions are valid since AMD (age-related macular degeneration) is the leading cause of blindness in people over sixty years of age in the United States.

Answering the first question can be as easy as looking inside the eye. However, one study found that 25 percent of eyes deemed “normal” actually had macular degeneration that was discovered by fundus photography (serial photographs of the interior of your eye through the pupil) and specialists. This is one of the reasons why we use multiple tests to measure macular health, including digital fundus photography, macular thickness, retinal stimulation strength and speed, and color perception. These tests allow us to monitor for subtle changes.

Answering the second question can be tricky. Some studies show vitamins can help reduce AMD progression, and other studies show they don’t make a difference. So you might get conflicting answers from a survey of eye doctors. However, most will advocate that being proactive is the safe approach, and when it comes to your eyes, you don’t want to take chances.

Some key ingredients that all eye vitamins will have are lutein and zeaxanthin. Dosages may differ by brand, but generally, ten milligrams of lutein and two milligrams of zeaxanthin are recommended. Zinc,

a trace mineral that was tested in an AREDS2 study, was found to be beneficial in most patients. The recommended daily dose of zinc is fifteen milligrams, but many supplements for AMD contain up to eighty milligrams. Depending on your genetic profile, this amount of zinc may actually cause your AMD to get worse. We now have the ability to run a simple genetic test to see which risk category you fall into to help determine the supplement that will be the most effective for you. Fortunately, there are eye vitamins that are very effective and provide the key ingredients without zinc. Early detection and early treatment is the goal.

Schedule your appointment today and let SouthWest Vision help you keep your future bright. Call us at 435-673-5577 or go to www.southwestvision.com

About the Author

Dr. Robison is a native of St. George, Utah. He is a graduate of Dixie High School, Dixie State University, Brigham Young University, and Pacific University College of Optometry. He has memberships in the BYU Management Society, American Optometric Association, and the Utah Optometric Association. He has served on the Board of Directors for the St. George Area Chamber of Commerce and SouthWest Federal Credit Union. He has served as President of the St. George Exchange Club. He and his wife, Josie, are the proud parents of four beautiful children.

Balancing Liquidity and Cash Flow in Retirement

By Branden DuCharme

You are about to enter some of the best years of your life: retirement. However, there is more to the plan than just retiring. You need to stay retired. We often divide the retirement years into three main groups:

• The go-go years when you first retire, likely have good health, and want to be more active.

• The slow-go years when you are relatively active but starting to experience mobility or health concerns.

• The no-go years (the backside of retirement) when you are slowing down, traveling less, and enjoying relationships with friends and family more.

Although everyone’s time in each phase will differ, everyone will experience them at some point. Will you have the proper liquidity at the proper times to accommodate the changing lifestyle and expenses that come with these changes?

As people enter the go-go years, or begin retirement, they often focus on replacing their income from employment. Simply put, they try to be cash flow positive, where their income remains higher than their expenses. This will get them into the go-go phase, but done incorrectly, they may experience significant trouble ahead.

The trouble may come when there is a need for liquidity. A lot of financial products or strategies that may provide the desired cash flow to retire are often illiquid and can tie up substantial portions of overall wealth.

For example, annuities and real estate both provide for a stream of cash flows that can help you get that mailbox money needed to retire. However, they are both considered illiquid, and if you had a situation arise that required liquidity, you may experience a significant loss on what was supposed to be a relatively more secure strategy. On annuities, you may pay a large surrender charge to liquidate some or all of your funds (if it is possible at all), and real estate liquidation would likely come with the need to purchase title insurance policies, pay real estate broker commissions, and potentially even deeply discount the property because of an immediate need for access to the equity.

While both real estate and annuities are potentially wonderful products that may solve specific problems, those problems are only able to be identified when you zoom out and plan for retirement by looking at the entire picture. That doesn’t mean looking just at specific asset classes or at how to retire. A sound financial plan needs to consider individual factors. What is your and your family’s health status and

history? How will you plan for health, longterm care, and liquidity needs towards the end of your retirement? What kind of legacy would you like to pass on to your family? What kind of risks are you capable and comfortable taking?

By starting with the end in mind and identifying your own goals, you can then— on your own or with a professional— back engineer the plan to solve specific problems that you and your estate face. Ultimately, products, regardless of type, solve specific problems, and they come along with their own risks and challenges. This is why products should be reviewed last as part of your financial plan and used on a need-driven basis to solve specific challenges you face. A well-balanced plan with this approach will be more likely to help get you comfortably through not just one phase but all phases of retirement.

About the Author

Branden DuCharme is an investment adviser representative with GVCM, a SEC registered investment advisory firm.

Advisory services offered through Global View Capital Management, Ltd. (GVCM). GVCM is a SEC Registered Investment Advisory Firm headquartered at N14 W23833 Stone Ridge Drive Suite 350, Waukesha, WI, 53188. Branden DuCharme is an Investment

with GVCM. GVCM is affiliated with Global View Capital Advisors. Supervising office at 262-650-1030.

https://www.advisorinfo.sec.gov/IAPD/.

Managing Stress through Exercise

By Gini Grimsley, Director of Fitness Product, VASA Fitness

Being active not only improves your quality of life, it also can boost your endorphins, the “feel-good hormones,” and improve your mood. Exercise enhances blood circulation to the brain, which benefits your health and provides you with an enhanced sense of well-being.

Exercise is a type of external stress that builds resilience to future stress, while internal, emotion-based stress tends to make us feel rundown and defeated. Most forms of exercise—from yoga to walking to strength training—can help you build resiliency. Exercise decreases the body’s sympathetic “fight-or-flight response” and promotes a parasympathetic state of rest and digestion once the workout has ended. Instead of staying tense and anxious, exercise helps the body relax, even after a tough workout.

When the body recovers from stress, it becomes stronger. Like strength training, where weight is progressively increased, the body becomes more capable of handling larger amounts of stress. If stress levels from work, home, and commuting

remain the same, your body’s capacity to manage other stresses (like those from exercise) is enhanced. The more often you exercise and stay active, the more it will positively affect your life.

Benefits of Exercise

Exercise and physical activity are two of the best ways to relieve other stresses in your life. Taking twenty to sixty minutes to complete repetitive movements, like walking, cycling, or lifting weights, forces your mind to focus on your breath and body. Therefore, physical activity is commonly referred to as moving meditation and typically leaves you feeling refreshed and focused.

Most people notice an improvement in mood immediately following a workout and usually sleep better at night. The short-term mood improvement is due to the increase in endorphins, the feel-good neurotransmitters. This is also referred to as the “runner’s high” that many feel when they get in the groove and the work seems easy.

Taking Advantage of Stress Management

Check with your doctor/healthcare provider before starting any exercise program if you haven’t worked out consistently for a while. Start small and build up over time. Walking and hiking can be one of the easiest and least expensive ways to get in exercise every day. Many gyms, like VASA, offer low impact cardio and class exercise options so you can continue to work out as the weather changes. Start with fifteen to twenty minutes of constant movement and add intensity and extra time as you get accustomed to moving more often.

Pick Activities You Enjoy Doing

If you hate cycling but enjoy watching your favorite TV show while you use the elliptical, do that! The biggest factor that will help you keep a more consistent routine is finding things that you like to do versus forcing yourself to complete exercises you dread doing.

What Gets Scheduled Gets Done

Mark out time in your schedule several times a week—daily, if possible—to move your body in some way. Workouts can include a variety of activities and should fit into your lifestyle and ability.

No matter what the source of stress may be, taking time away to work your body and refresh your mind is important. While the hardest part of adding physical activity is finding the time without causing additional stress, remember all the positive results you’ll feel and see with this small investment.

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.

Dining Guide

St. George

Angelica’s Mexican Grill

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

Mexican | Vegetarian and Vegan Options | Family Friendly | $

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

Located Downtown on St. George Boulevard, Angelica’s Mexican Grill serves fresh, made from scratch authentic Mexican food. The flavor driven and nationally recog nized 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

Benja’s Thai and Sushi

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

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

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

Cappeletti’s

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

Italian | Steak | Seafood | Contemporary | $$

Lunch: Tues.–Sat.,11:00 a.m.–3:00 p.m.; Dinner: 5:00 p.m.–9:00 p.m.

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

Magleby’s

1450 Hilton Dr., St George, UT 84770 | 435-652-9600

American / Dine-In | Catering | $$

Mon.–Sat., 11:00 a.m.–9:00p.m.; Lunch Buffet, Wed., 11:00 a.m.–2:00 p.m.

Closed Wed. 2:00–4:00 p.m. and on Sunday

With over thirty years of catering experience, we guarantee to make your next event magical! Everything we do we do with love, and you won’t find another catering com pany with as many homemade recipes or fully customized options. If you’re looking for a culinary experience creatively tailored to fit your event, we’re at your service.

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Red Fort Cuisine of India

Cliffs Dr., St. George, UT 84790

435-634-1234

435-688-2656

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

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

The Painted Pony

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

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

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

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

RESTAURANT

ANGELICA’S MEXICAN GRILL

For many people, Mexican food is their first choice when it comes to dining out, but finding a truly excellent establishment that provides consistency with both menu and service can seem daunting.

Look no further! Angelica’s Mexican Grill on St. George Boulevard offers delicious menu options, great service, and value for your next mealtime excursion.

Located on St. George Boulevard, Angelica’s features authentic Mexico City-style street food. Everything on the menu is “made with love” by owner and restaurateur Angelica Lancaster, who immigrated to the United States over fifteen years ago.

The story of how Angelica made her way from Mexico to St. George, Utah, is one of perseverance, hard work, and courage. As a wife, young mother, and new immigrant to Utah, she planned to study in the U.S. for a few months and return home. When her plans did not go as she had hoped, she became a single mother who worked three jobs to support her small family.

That was a challenging time for her. “I would just kiss my

daughter goodbye in the morning while she was sleeping and kiss my daughter again at night,” she said. “My mom raised my daughter. I hardly saw her for six years, and that’s a very sad part of my life.”

Always a hard worker, Angelica was employed as a dishwasher at Olive Garden and eventually worked her way up to server by memorizing the menu and studying local news to learn English. She met her husband, Jack, online, and the couple

was married not long afterward. The two now work as a team to make Angelica’s Mexican Grill one of the busiest eateries on St. George Boulevard.

Although the restaurant has changed locations several times, it continues to be the go-to Mexican restaurant for residents and visitors alike.

In September 2018, Angelica became a citizen of the United States and in May 2020, Angelica’s carnitas, sweet carnitas, and carne asada street tacos were served to the Republican members of the United State Senate at the invitation of Senator Mike Lee, who became acquainted with Angelica when he presented her with a certificate from the US Senate recognizing her as a new citizen.

“It was a huge honor,” said Angelica’s husband, Jack. “She never dreamed growing up in Mexico that she would be a restaurant owner in the United States. Having her food served to the United States Senate was beyond her wildest dreams.”

The menu at Angelica’s packs in everyone’s favorites. The street tacos are made with fresh, lightly crisped corn tortillas and loaded

with your choice of meat: carne asada, carnitas, pollo asado, chile verde, sweet carnitas, or machaca. Mulitas, made with corn tortillas, are filled with melted cheese, meat, and beans. Add your own toppings at their fresh salsa bar, where they have five salsa choices, fresh shredded cabbage, limes, and pico de gallo.

The menu also features soft tacos, burritos, quesadillas, the fajita platter, and a fan favorite, the torta, stuffed with avocado, onion, tomato, and your choice of carne asada, carnitas, or pollo asado.

Angelica’s sacrifice, hard work, and dedication have paid off as shown by the restaurant’s nearly five star ratings on Tripadvisor, Yelp, and Google reviews and by their loyal following of customers who come from near and far to taste Angelica’s Mexican food— always made with love.

Facing Hard, Hard Times with a Positive Attitude and the Support of Family and Friends

Motocross has always been a passion of mine. I began riding when I was only four years old and have spent the last twelve years learning and growing in the sport. It didn’t take long for me to set my sights on qualifying to race at Loretta Lynn’s, the AMA Amateur National Motocross Championship. I knew that getting there was not going to be an easy path, but I learned at an early age to work hard; I knew my dream was possible.

However, a year ago, a small crash made a big impact on my life. In September 2021, I was invited by some friends to ride at a track in California. We were having the best time on the fast-paced track, and I am proud to say that I was finally able to stay ahead of my dad! He

was proud, too! Unfortunately, I ended up crashing and received a severe traumatic brain injury (TBI). Doctors weren’t sure if I would survive.

Well, miracles happened, and day by day, I was able to prove those doctors wrong. I spent eleven days on a ventilator and lost a lot of movement in my body. Even sitting up was hard!

Because of my TBI, I participated in aggressive therapies to help me get back on track physically as well as cognitively. After thirty-five days in the hospital, I was finally released to go home, and I walked out of the hospital, defeating all odds.

My recovery continued outside of the hospital with dozens of doctor visits, therapies, and five surgeries. I have had to work hard to overcome so many challenges, but throughout all of it, I have kept a positive attitude.

School was no exception. Having a brain injury added a whole new level to learning because I had to retrain my brain to make connections and remember things. The mental load was exhausting, but I refused to give up and ended the year with all A’s.

I also received the Honors Chemistry Student of the Year award!

Having to relearn so much as a teenager was so frustrating, but I have learned to appreciate my victories even though some felt small. I also learned how much support I have. Hundreds of family members and friends

have been cheering me on and have carried my family through this trial. I am blown away by how many people care for me! My parents have been rock solid in my recovery, and I am so grateful for their positive perspective. It has helped me stay focused, even on the tough days. Loretta Lynn’s may not be in my near future, but I have no doubt that great things are in store for me.

Aiden Bezzant, Junior at Crimson Cliffs High School

Aiden and his family leaving Primary Children’s Hospital to drive home.

OROFACIAL

DISORDERS AND MYOFUNCTIONAL THERAPY

By Darleen Boling And Kerry Ann Humphrey

Children, teenagers, and adults may suffer from orofacial myofunctional disorders (OMDs). OMDS may interfere with normal growth and development of the muscles and bones of the face and mouth. OMDs may also interfere with how the muscles of the face and mouth are used for eating, talking, and breathing. People who have an OMD may also have problems with talking, swallowing, and breathing through their nose, and some children push out their tongue when they talk, drink, or eat.

The following is a list of symptoms that might have as their root cause an OMD:

• Struggling with breast or bottle feeding

Does your baby latch well or click while eating? Do you have pain, sores, or low supply? Does your baby refuse the breast or bottle?

• Difficulty transitioning to solid foods

Does your child gag on food or refuse to take food?

• Spitting up frequently or in large amounts

Are you tired of cleaning up the messes?

• Struggling with colic and sleep

Do you feel like you have a “bad” baby?

• Wetting the bed beyond normal potty training age

Are you tired of pull-ups, altering social habits, and changing sheets? Are you concerned about your child being continent at school?

• Holding the mouth open

Do you notice that your child is a mouth breather? Did you know we should be breathing through our noses?

• Snoring or grinding of teeth

These are huge red flags for sleep and oral issues!

• Being diagnosed with ADHD or having a poor attention span 75 percent of those diagnosed with ADHD also have sleep issues.

• Being a fussy or messy eater

Does your child eat only a few foods or have a messy face when they are done eating? Do you worry about your child eating school lunch because of these issues?

• Struggling with speech issues

Has your child been seen for speech therapy, but you are feeling “stuck”? Does your child speak too well to qualify for speech therapy but you often have to interpret what they are saying?

• Having poor sleep patterns

Does your child wake up in the middle of the night and come into your room? Do they take an hour or more

to fall asleep? Do you struggle to wake them in the morning? Do they wake up on the wrong side of the bed most days? Do they toss and turn or have nightmares?

• Having complicated orthodontic needs

Does your child need expanders or to have teeth removed? Are there plans for multiple rounds of braces? Do you want to try to prevent this?

• Getting teased for bad oral habits

Does your child thumb suck, bite their nails, or chew on non-food items to help regulate?

Do these feel like pieces of your puzzle? Did you read this list and see your child or yourself? If so, therapy for the mouth, or myofunctional therapy, might be in order.

The goals of myofunctional therapy include improved growth, health, mental acuity, and focus. Therapy will focus on helping families sleep through the night, helping children improve

scholastically, and encouraging proper craniofacial development and posture.

Myofunctional therapists often work with other providers who have significant training in their area of expertise in order to help patient’s reach their goals. Some of these team players are craniosacral therapists, chiropractors, massage therapists, dentists, ENTs, and orthodontists. A well established team consists of qualified providers who work together towards helping you achieve your and your family’s best life.

There are providers in southern Utah who can help you and your children get the therapy needed to function to the best of their capacity. Kerry Ann Humphrey provides oral motor and feeding therapy for infants and babies at Unity Health and Wellness, and Darleen specializes in OMD therapy for children and adults in her practice, Myofunctional Therapy. For more information or to set up an appointment, call Unity Health and Wellness at (435) 703-6600.

About the Author

Darleen

Manage Heart Health for Stronger Brain Health

president of the American Heart Association (2020-21). “We are learning more about how some types of dementia are related to aging, and how some types are due to poor vascular health. It’s becoming more evident that reducing vascular disease risk factors can make a real difference in helping people live longer, healthier lives, free of heart disease and brain disease.”

According to the statistics update, people with midlife hypertension were five times more likely to experience impairment on global cognition and about twice as likely to experience reduced executive function, dementia and Alzheimer’s disease. The risk for dementia associated with heart failure was nearly two-fold.

Experts recommend maintaining a healthy weight, managing your blood pressure, and following other heart-healthy lifestyle behaviors that can also support good brain health, especially as studies show that maintaining good vascular health is associated with healthy aging and retained cognitive function.

Optimal brain health includes the ability to perform tasks like movement, perception, learning and memory, communication, problem solving, judgment, decision making, and emotion. Cognitive decline and dementia are often seen following stroke or cerebrovascular disease and indicate a decline in brain health.

Consider these steps to live a healthier lifestyle and protect your heart and brain health:

• Don’t smoke; avoid secondhand smoke.

• Reach and maintain a healthy weight. Be mindful of your eating habits; eat foods low in saturated fat, trans fat, sodium, and added sugars.

• Be physically active. Start slowly and build up to at least 150 minutes of moderate physical activity (such as brisk walking) each week. As an alternative, you can do seventy-five minutes of vigorous physical activity or a combination of the two to improve overall cardiovascular health.

• Get your blood pressure checked regularly and work with your health care team to manage it if it’s high.

• Have regular medical checkups and take your medicine as directed.

By Family Features

The same risk factors that contribute to making heart disease the leading cause of death worldwide also impact the rising global prevalence of brain disease, including stroke, Alzheimer’s disease, and dementia.

The global death rate from Alzheimer’s disease and other dementias is increasing even more than the rate of heart disease death, according to the American Heart Association’s Heart Disease and Stroke Statistics 2022 Update.

Globally, more than fifty-four million people had Alzheimer’s disease and other dementias in 2020, a 37 percent increase since 2010 and 144 percent increase over the past thirty years (19902020). Additionally, more than 1.89 million deaths were attributed to Alzheimer’s disease and other dementias worldwide in 2020, compared to nearly nine million deaths from heart disease.

“The global rate of brain disease is quickly outpacing heart disease,” said Mitchell S.V. Elkind, M.D. M.S., FAHA, and past

• Decrease your stress level and seek emotional support when needed.

Learn more about the relationship between heart health and brain health at www.heart.org.

Article Courtesy of Family Features

Simple Ways to Begin Your Morning

Ready, set, go. Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women.

Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals. While these activities may require you to allow extra time, you may be pleased with the productive results.

Meditate. A practice that has been around for thousands of years may still be one of the best stress busters for hurried mornings. To start, find a place in your home that is free of noise and distraction. Practice sitting still, with eyes closed, and focus only on your breathing. Using deep, controlled breaths, try to steer your mind away from negative and stressinducing thoughts.

Stretch. While the most health-conscious person may opt for a morning sweat-a-thon, working in some stretches can also be beneficial. When you awake, think about oft-used muscles and extend each one for fifteen to thirty seconds.

Activate. Give your brain some fuel in the morning while also doing something nice for your mind. For example, journaling is a gentle way to ease into your morning and get your brain firing. If you can’t think of a topic, simply write down a few affirmations for the day, revisit a pleasant memory from your past, or scribble down a goal for the week. Journaling can be an uplifting way to engage the mind and express gratitude for the day ahead.

Find more tips for starting your day on the right foot at www.eLivingToday.com.

Dr. Shawn B. Davis Board Certified