St. George Health & Wellness Magazine November/December 2023

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

De-Stress Your Holidays See Page 14

INSIDE: Prepare Today for a Thriving Tomorrow / 24 Make Prevention Part of Your Pet’s Health Care Routine / 40 Enjoy a Pain-Free Holiday Season / 42 NOVEMBER/DECEMBER 2023 Cravings, a Signal Something Is Missing / 70 sghealthandwellnessmagazine.com

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St. George Health & Wellness Magazine | November/December 2023 3

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St. George Health & Wellness Magazine | January/February 2015 5

sghw | TWA EB LL EL NO EF SCSO N T E N T S Health and Fitness

Orange Vegetables for a Healthy Winter. 16 Prepare Today for a Thriving Tomorrow. 24 Strike a Pose: Engage Your Muscles without Movement...................................... 26

Wellness in Winter Months.......................... 28 Out There............................................................. 31

Featured Story

NOVEMBER/DECEMBER 2023

Prepare Today for a Thriving Tomorrow....... 24

On The Cover: De-Stress Your Holidays: Make More Memories and Spend Less Money......... 14

Mind and Body

Community and Culture

Letter from the Editor................................................ 7 Mayor’s Message............................................................ 9

Trailblazer Nation: Letter from the President.................................. 10 Dixie Technical College President’s Message............................................... 12

De-Stress Your Holidays: Make More Memories and Spend Less Money......... 14 A High-Quality, Low-Cost Approach to Treating Orthopedic Injuries..................... 34 Gut Health for Holiday Success.................. 38 Make Prevention Part of Your Pet’s Health Care Routine.................................... 40 Enjoy a Pain-Free Holiday Season.............. 42 A Healthy Mouth Improves Your Life...... 50 Developing an Attitude of Gratitude Can Improve Your Life............................. 20

Veterans Day: An Opportunity to Honor Those Who Serve........................... 18

How Does Hypnotherapy Heal The Mind?........................................... 56

Housing Solutions for Southern Utah: Your Vote Can Make a Difference.............. 22

Go Ahead and Talk to Yourself; You Just May Heal Your Emotions......... 58

The $8,000,000 Annual Gift to the Southern Utah Community............................ 30 Southwest Forensic Nursing & Healthcare: Restoring Hope through Specialized Care..................................................... 32 Vote to Improve the Quality of Life for All Southern Utah Residents.................. 37 Utah Tech University: Trailblazing the Future of Collegiate Pickleball.............. 44 Solatube: How Sunlight Systems and Solatube Products Can Improve Your Health and Make You Feel Better............... 67

Gratitude (Noun): the State of Being Thankful or Appreciative............................ 62 Light Intelligent Lenses.................................. 53 Staying Upright: Fall Prevention Tips....... 60 Is Prickly Pear the New Superfood?........... 68 The Balancing Act: The Power of Liquid Assets and Cash Flow-Producing Investments in Your Retirement Plan.... 69 Cravings, a Signal Something Is Missing... 70 Understanding Warning Strokes.................. 72

Relationships and Family

Santa Claus Lives.................................... 46 Having Healthy Conversations about Sexuality with Your Children................. 48 Five Ideas for Navigating Your Family Gatherings during the Holidays............ 54 Giving Holiday Gifts with Confidence..... 64 Protecting Children in a Digital Age........ 73

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

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

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

Our voices matter now now moremore thanthan ever.ever.

How How will you voice to communication children.

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

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

DOVEDOVE can help. reach reach out. out.

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sghw | FWR EO LML TNHEES ESD I T O R

As the year draws to a close and we approach the season of warmth, gratitude, and joy, we want to extend our heartfelt wishes to each and every one of you. With the crisp air and breathtaking landscapes of southern Utah as our backdrop, we are reminded of the many blessings that surround us.

First and foremost, we want to wish you all a happy Thanksgiving. This time of year is a beautiful reminder to pause and reflect on the abundance in our lives. Whether you’re gathered with family around a table laden with turkey and all the trimmings or taking a quiet moment of gratitude in the midst of our stunning natural beauty, may your hearts be filled with appreciation for the simple and profound joys that enrich our lives.

As we approach Christmas, the magic of the season comes alive in southern Utah. The red rock formations take on a special glow, and the twinkle of holiday lights warms the chilly winter nights. We hope you find time to explore the wonders of our region during this festive time, perhaps taking a leisurely drive through Snow Canyon, hiking or biking on one of the many wonderful paved trails that ribbon through our community, exploring the nearby state or national parks, or savoring a cup of cocoa in the heart of St. George’s charming downtown.

But beyond the decorations and festivities, may the spirit of Christmas touch your hearts deeply. May your homes be filled with love, laughter, and the company of cherished family and friends. Let this season be a reminder of the importance of giving, sharing, and spreading kindness to all those around you.

As we bid farewell to one year and welcome another, may your holidays be filled with warmth and wonder.

We are grateful to have you as part of the St. George Health & Wellness Magazine, and we look forward to sharing more adventures, stories, and experiences with you in the coming year.

Warmest wishes,

Brendan Dalley Brendan Dalley Editor Editor

St. George Health & Wellness Magazine | November/December 2023 7

s ghw | MWEEELTLONUERS SS T A F F

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

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

Scott Allen, MD Author, Health and Wellness

Brigit Atkin Author, Mind and Body

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

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Branden DuCharme Author, Financial Health

Jessica Elgin Author, Economic and Financial Health

Chris Eschler Author, Health and Well-Being Life Coach

Matt Eschler, PhD, LMFT Author, Relationships and Family

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

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

Lyman Hafen Author, Community and Culture

Marianne Hamilton Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

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

William Plumb, DDS Author, Oral Health

L. Steven Wilson Author, Purposeful Living

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

The publisher is not responsible for the accuracy of the articles in St. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2023.

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M AYO R ’ S M E S S A G E

Grateful to Live in Beautiful St. George Fall is such an amazing time in St. George. The one hundred-degree weather is behind us, sunshine is still abundant, and we find ourselves outside much more, basking in the fresh air.

It reminds me of how fortunate I am to live in such a beautiful place amid wonderful people. Gratitude, certainly, is at the top of my mind, and I bet it’s at the top of your mind, too.

In addition to our natural beauty, I am grateful for the volunteer spirit that permeates our city. By the time you read this, the forty-seventh edition St. George Marathon has already taken place. It’s an event made possible because of the dedication of more than 1,000 volunteers who help with nearly every aspect of the race. It’s easy to be a volunteer, and it’s the perfect way to get active, meet great people, and feel like you are adding to our community.

Like the St. George Marathon, the Huntsman World Senior Games relies heavily on the services of volunteers. Annually, there are more than 11,000 athletes from all over the globe who come here to compete in the sport they love, and they all leave marveling about how well they are treated.

St. George has other big events coming up during the final quarter of 2023. The Snow Canyon Half Marathon, set for November 18, is among the most scenic half marathons in the nation. November 27, the Monday after Thanksgiving, is our annual Kickoff to Christmas event, where we turn on the holiday lights at Historic Town Square amid live music and performances from local youth choirs. Don’t forget to join us on December 16 for the annual Wreaths Across America ceremony at Tonaquint Cemetery, where hundreds of community members place thousands of wreaths at the graves of military veterans.

As you can see, this fall, there is so much to be grateful for!

Mayor, City of St. George

St. George Health & Wellness Magazine | November/December 2023 9

Providing a wide to variety of educational I am thrilled announce that opportunities, as part of aWashington landmark County’s two largest institutions of higher education—Dixie partnership, Dixie State University and the Greater Zion Technical College and Utah Tech University—partner to train the Convention Tourismour Office haveand entered intothe a strategic workforce that&sustains economy enriches beautiful marketing agreement region we call home. that will result in Greater Zion receiving more than $2 million in annual marketing exposure and Dixie Tech and Utah Tech work hand in hand to provide a variety Trailblazer Stadium being renamed Greater Zion Stadium. of educational pathways that strengthen our workforce and draw high-paying jobs$10 to our area. agreement As the cost of living continues to The 20-year, million maximizes revenue increase, educational opportunities and a diversified economy generated by visitors—not Washington County taxpayers—to are critical to ensuring our loved ones continue to live, work, and createhere. a superior experience for both visitors and residents. thrive The partnership is truly a win-win-win situation for everyone; it In addition to the educational opportunities, training, and support promotes the area nationally, builds the community, and fuels our two state-supported institutions provide the region, they also economic growth by bringing more people to our gorgeous contribute to the increased economic security and availability of corner ofathletic, the world. cultural, and arts opportunities. More specifically, those who obtain additional education after high school generally As part countless of this effort, the Tourism Office will establish visitor receive benefits, including improved quality aof life, center at the stadium and information kiosks at other key increased job opportunities, greater job satisfaction, higher locationsbetter on campus to and showcase activities to all those income, physical mentalvisitor health, more leisure time, and relationships. whostronger attend events on the Dixie State campus. Additionally, Dixie Dixie StateTech will and better able to telltoprospective students While UtahbeTech partner help you through your what an amazing backyard full of abundant recreational educational journey, there are important differences between a opportunities they willpolytechnic have whenuniversity. they attend DSU. technical technical college and Largely, colleges offer skill-specific programs and certificates for a The timing of this partnership more perfect, particular career or trade that cancouldn’t often be be completed in one as it or willless. assist Dixie State during our NCAA year Polytechnic universities alsotransition focus ontoapplied, hands-on and career readiness buttoalso offer athletic general Division Ilearning status through opportunities expand education along withplans more on in-depth associate, bachelor, facilities. degrees The university adding state-of-the-art and graduate press boxes degrees. and comfortable event space to the existing westside grandstands, which will help attract more athletic, entertainment, and community events. As a member of the

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Both UtahAthletic Tech University and Western Conference Dixie Technical College offer starting this July, Dixie State unique educational experiences will take on competitors and critical services thatbased can everywhere from be customized to Washington, fit individual California, Arizona, and career New preferences, goals, and paths. utilizeanda Mexico Students to Illinois, can Missouri, combination of give bothGreater schools to Texas. This will Zion discover what they enjoy and access to audiences it would gain the knowledge and skills to otherwise leave that unreached. obtain a career can support their families and help our local Plus, partnering with Greater economy thrive.

Zion is a natural fit for Dixie This great community has Stateone University.

The Tourism two great higher education Office’s vision to “Inspire Greater. institutions that work together to Experience Greater.

Livetheir Greater.” help students reach goals Richard “Biff” Williams aligns perfectly Dixie State’s learning. active life.” and achieve theirwith potential.

Learn “active how recent graduates President of made the most of their time at both Utah Tech and Dixie Tech on approach to education. Both philosophies takeState advantage of the Dixie University page twelve of this magazine. beautiful, world-renowned destination we live in by encouraging students, visitors,support and residents to area, learnour by institutions exploring.

As we collectively educationalike in our of higher learning will continue to fuel economic growth,learning elevate Here at the University, we recognize that valuable our culture, provide increased opportunities, and uplift the lives experiences take place inside and outside of the classroom.

By of our alumni and community members. taking advantage of experiences available in Greater Zion, we No matter your educational interests there is a path­way all can grow academically, actively,and andgoals, holistically. for you through Dixie Tech, Utah Tech, or a combination of the two.

Apply today at dixietech.edu/apply or apply.utahtech.edu.

We can’t This unique, trailblazing partnership certainly will enhance wait to welcome you our to campuses you wait start to achieving your our community for to years come. Ias can’t see you at educational goals and preparing for the career of your dreams. upcoming games, concerts, and community events in Greater Zion Stadium!

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St. George is a city where adventure, innovation, and the community thrive. The city’s two institutions of higher education—Dixie Technical College and Utah Tech University— work hand in hand to provide higher education pathways that benefit not only the students but also the community as a whole. Simultaneously, the institutions create an atmosphere of growth, economic security, and increased opportunities for students, alumni, and members of the community.

The possibilities for your future are endless. Some may find that the pathway to a successful career is best achieved through training at a technical college like Dixe Tech, where a certificate can be earned in a year or less. Others may choose to work towards a two or four year degree at Utah Tech University. Sometimes, the necessary training comes from both institutions.

Amy B. and Caytlin H. are both proud to call southern Utah their home, and they exemplify how students can maximize their opportunities by taking advantage of southern Utah’s higher education institutions. They each charted their unique career paths through the academic pathways available right here in Washington County. Their stories are just a glimpse of the amazing opportunities that can come from the rich educational landscape that St. George has to offer.

On her journey toward a degree in nursing, Amy found a pathway that fit her lifestyle by attending Dixie Technical College and then Utah Tech University. Amy earned her Practical Nursing Certificate at Dixie Tech and became a licensed practical nurse, leveraging the practical training and industry-relevant skills to obtain a job caring for patients while she continued her education. As she enhanced her knowledge while working in the field, she continued her education at Utah Tech University and became a registered nurse.

Her journey with both Utah Tech University and Dixie Technical College has allowed her to advance in her career with a job at St. George Regional Hospital and support herself and her family. She is continuing her education at Utah Tech to finish her bachelor’s degree.

Caytlin didn’t always know that she wanted to pursue a job in the food industry. Her pathway to a fulfilling career started when she discovered her passion for cooking. When she learned that Dixie Technical College was starting a culinary program, she knew that she wanted to enroll.

Starting out with little experience, the program helped her learn the foundational knowledge and gain the experience and confidence she needed to start working in the industry right after she graduated. Caytlin is now the front end manager of a popular new restaurant right here in St. George.

The pathway to your dream career is completely customizable. Create the journey that is right for you! To learn more about your many opportunities, visit dixietech.edu and utahtech.edu.

Please refer to the Utah Tech president’s message on page ten of this magazine for more information about how Dixie Tech and Utah Tech are working together to help students discover their path to a successful future.

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De-Stress Your Holidays:

Make More Memories and Spend Less Money

By Diane Del Toro As the holiday season approached, Sarah found herself overwhelmed and overburdened. She had always been the one to go above and beyond to make Christmas special for her family. This year, however, the mounting financial strain was taking a toll. Between buying gifts for her extended family, hosting a big Christmas dinner, and decorating her home extravagantly, she was exhausted and drowning in expenses.

Sarah’s situation is not unique. The holiday season, while filled with joy and celebration, can also be stressful, taking a toll on both our physical and mental health and leading to a range of issues, such as sleep disturbances, a weakened immune system, and the exacerbation of chronic conditions.

Additionally, the holidays often bring with them a significant financial burden. The pressure to buy expensive gifts, decorate lavishly, and host elaborate gatherings can lead to overspending, debt accumulation, and a sense of financial insecurity. In this consumer-driven culture, it’s crucial to remind ourselves of the true essence of the holiday season, which revolves around creating cherished memories with loved ones rather than the monetary value of gifts exchanged.

Emphasizing the importance of making memories instead of buying expensive gifts can alleviate stress and foster deeper connections among family and friends. Meaningful experiences, such as crafting homemade presents, cooking together, or embarking on budget-friendly outings, can be just as, if not more, memorable than costly material gifts. But keep these experiences simple. Use materials on hand and keep tendencies to create elaborate plans at bay. Simple, shared moments with those we care about not only strengthen bonds but also shift the focus away from materialism and reinforce the spirit of love, gratitude, and togetherness that defines the holiday season. By prioritizing the creation of meaningful memories over extravagant spending, families and individuals can reduce stress and find great joy, fulfillment, and financial security during this time of year.

Here is a list of simple and inexpensive things you might do individually or with your family and friends to create a memorable holiday season: v Decorate the Christmas tree together. Play your favorite holiday music and take turns hanging ornaments while reminiscing about the stories behind them. Don’t rush to get this task off your to-do list and don’t opt for the perfect tree. Instead, savor the experience. v Make homemade ornaments. Get creative with crafting supplies like glitter, paint, and dough. Each family member can design their own, adding a personal touch to your Christmas tree. v Go caroling in your neighborhood. Bundle up in warm clothes, grab some jingle bells, and spread holiday cheer by singing traditional carols door-to-door. It is a heart-warming way to connect with neighbors.

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v Decorate gingerbread houses. Provide plenty of icing, candy, and decorations, and let your imaginations run wild.

Rather than baking your own gingerbread, try using graham crackers. It is inexpensive and far less time consuming.

v Have a cozy holiday reading night with Christmas stories.

Gather in the living room with a stack of holiday books and take turns reading classic Christmas stories aloud by the light of the tree.

v Watch classic Christmas movies at home. Cozy up on the couch with blankets and popcorn while watching beloved holiday films like It’s a Wonderful Life, A Christmas Carol, or Home Alone. v Have a family game night. Playing old-fashioned board games like Bingo, Sorry, Monopoly, Scrabble, or UNO creates a night filled with laughter and friendly competition. v Bake and decorate Christmas cookies. Make sugar cookies, gingerbread men, and other family favorites. Share your extras with friends and neighbors. v Visit a local holiday light display. Pack some hot cocoa and take a stroll through the Red Hills Desert Garden, located at 375 E. Red Hills Parkway. The display is free and open from November 26 through December 31. Lights are on nightly until 10:00 p.m. You can also visit Christmas in the Canyon at Tuacahn Monday through Saturday November 24 through December 23 . There is no admission fee to visit the light display or Santa (visits with Santa run from 6:00 p.m. to 8:30 p.m. each night). Tickets for the live nativity are $5.00 per person, and tickets to ride the train are $3.00 per person. v Host a holiday-themed craft night. Make wreaths, stockings, or DIY holiday cards. Deliver the finished crafts and cards to a local assisted living center. v Volunteer at a local charity. Kindness and generosity can be in short supply during the holidays, so give back to your community by volunteering at a food bank or shelter. Visit justserve.org for additional suggestions. v Organize a Secret Santa exchange. Create a sense of excitement and anticipation by drawing names and secretly exchanging small, thoughtful gifts and messages with family members or friends. Serve hot chocolate or cider at a simple “reveal” gathering. v Create a Christmas-themed scavenger hunt. Clues can lead to hidden Christmas surprises around the house, neighborhood, or community. It is a thrilling way to engage everyone in the entire group.

v Shop for simple gifts made locally at area stores, Christmas markets, and craft fairs. Forego the rush and crush at big box retail stores. You will discover unique gifts and tasty treats while enjoying a quieter, more festive atmosphere.

The Tuacahn Saturday Market is open from 10:00 a.m. to 2:00 p.m. and the Downtown Farmer’s Market is held most Saturdays at Vernon Worthen Park from 10:00 a.m. to 2:00 p.m. (downtownfarmerstg.com). Another great local place to shop is the Modern Farm and Artisan Co-op (MoFACo).

It is located at 55 N. Main in St. George and features the products of local artisans. v Sing Christmas songs and have a mini talent show.

Create a mini concert in your living room by singing your favorite Christmas carols. Let the kids showcase their talents, whether it’s singing, dancing, or playing an instrument. v Host a potluck-style holiday dinner with extended family or friends. Everyone can bring their favorite holiday dish.

It’s a way to bring people together and enjoy a festive feast without a huge outlay of time and money. v Create a holiday-themed playlist and have a dance party. Compile a playlist of your favorite Christmas songs and let loose, grooving to the holiday beats. For added fun, pass out glow sticks, and dance in the dark. v Drive through local neighborhoods, and look at Christmas lights. There are some amazing outdoor light displays that you can view from the cozy comfort of your car. v Set up a holiday-themed photo booth and take family pictures. Take goofy and memorable photos using festive props and backdrops. Email your photos to family and friends with a short holiday message or upload on a digital picture frame. v Take a winter nature walk. Choose from one of the area’s many bike or hiking trails. It’s a great way to be together while getting in some extra exercise.

St. George Health & Wellness Magazine | November/December 2023 15

Orange Vegetables for a Healthy Winter

By Annelies Newman, RDN, CD

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The temperatures have dropped, and we are well into autumn. Whenever fall is in the air, I begin thinking of my favorite ways to eat orange vegetables. Sweet potatoes, pumpkins, butternut squash, hubbard squash, and carrots are all key players on this fall orange spectrum. Much of this coloring is due to the presence of beta carotene, which is later formed into vitamin A in the body. Fall is the best time of year to enjoy these veggies and gain the health benefits of vitamin A just in time for winter.

Four Key Health Benefits of Vitamin A Vision Vitamin A promotes normal vision. This includes helping our eyes adjust from light to dark and see better at night. It is quite miraculous to consider how many of these fall vegetables begin ripening just in time for longer nights.

Immunity Vitamin A helps in two different ways to strengthen our immune systems. First, it plays a role in maintaining a healthy barrier between us and the outside environment. It does this by keeping the skin and tissues in the mouth, stomach, intestines, respiratory tract, genital tract, and urinary tract healthy. Secondly, it supports the maintenance of the immune cells that fight against infection. The winter season is typically when we see more illness going around, so having adequate vitamin A can be protective and aid in recovery.

Antioxidant Vitamin A acts as a protective molecule to help decrease damage that may occur to the tissues and cells. The word anti means against and the word oxidant refers to a molecule that wants to gain an electron. You may have heard of the word oxidative stress, which means that there are too many oxidant molecules floating around, damaging the body by stealing electrons. Vitamin A acts to donate electrons and thus, shuts off the molecule’s damaging capabilities. The more oxidative stress occurring, the increased likelihood of the aging processes occurring in the body. Increasing your levels of vitamin A can protect against certain cancers and other common age-related diseases.

About the Author

Annelies Newman, RDN, CD, received her bachelor’s degree from Brigham Young University with a major in nutrition and dietetics and a minor in music. She is a speaker and presenter on nutrition related topics.

Currently, she owns a private practice guiding individuals to make changes for better health and wellness. On the side, she enjoys adventuring with her husband and three little boys outdoors.

She believes that real food is good for the body and should be enjoyed!

Reproduction and Growth Vitamin A supports the growth and health of cells throughout the body. It is specifically important for a healthy reproductive system and for the development of the embryo. Women of childbearing age should consider food sources rich in vitamin A and beta carotene to support this.

If you want to increase your intake of vitamin A, start by eating more beta carotene, which is found in the orange vegetables listed above. It can also be found in dark green leafy vegetables like spinach and kale. There are also fruits that provide beta carotene, like apricots and mangos. Supplementation of vitamin A can be used as well, but be aware that it is a fat-soluble vitamin; therefore, it is stored in the body. Excessive intake of vitamin A through supplements can cause problems, too. Be sure to take supplements which provide the RDA but not to excessive levels.

Begin by considering how you like to eat these foods. I know a wholesome, warm butternut squash soup is known to be a favorite this time of year. Sweet potato fries cooked in an air fryer are a healthy option. I like to cook whole sweet potatoes in an Instant Pot®. It does a fantastic job and is simple to start and walk away from with very little prep time. I top the sweet potatoes with a bit of sea salt and my favorite oil. If you are in the mood to be adventurous, it is definitely the time of year to go in search of recipes and recipe blogs that use these deep orange veggies in traditional and new dishes.

While the U.S. tradition of pumpkin pie has long been a favorite on holiday tables, cultures melding together can add their twist to these fall plants, too.

Pumpkin and butternut chunks have been added to Thai and Indian dishes and tie in well with their respective cultural spices. I recall having a meal with a native from India; her table was sprinkled with deep red and orange hues of butternut and sweet potatoes all saturated in the Indian aromas common to her culture.

It was so satisfying. Discovering new ways to enjoy the health benefits of foods rich in beta carotene while venturing into the flavors of other cultures can make eating all the more enjoyable.

St. George Health & Wellness Magazine | November/December 2023 17

Veterans Day: An Opportunity to Honor Those Who Serve

By Lynne Yancey, MD, FACEP, CO Military Education, MCOM Director of Military Medicine A few years ago, I first met my niece’s friend James, a twenty-two-year-old Marine who had served in Afghanistan. After visiting with him, I learned that two years prior to our meeting, his vehicle had struck an improvised explosive device (IED) while he was on patrol. James lost both his legs and the use of his left hand and suffered severe burns to his face, which left him blind. The reactions of onlookers as they watched my niece guide him carefully around tables in the restaurant where we met varied from avoidance to repulsion to compassion.

I learned more about James as I got to know him. He was from a small town in Missouri.

His dad was in the Army, and James had always wanted to serve in the military. He joined the Marines right after high school and was deployed to the Middle East shortly

after he finished training. He loved Mexican food, and he loved his dog, Trainer. When James finally returned home to Missouri after a year of surgeries and rehabilitation, Trainer sniffed him for a moment and then climbed up in his lap to lick his face.

James admitted that as he lay in a hospital bed at Walter Reed National Military Medical Center and realized the extent of his injuries, he was furious that the doctors there hadn’t let him die and angry that he would no longer be able to serve his country as he had done so proudly.

During this time, another injured Marine from an organization called the Wounded Warrior Project came to visit him regularly in the hospital. Slowly, James’ anger turned to acceptance. Over the course of his long and grueling recovery, he developed a profound gratitude for the military doctors, nurses, and other medical professionals who helped him heal his wounds and find new purpose.

He joined the Wounded Warrior Project after he finished his own rehabilitation and now works to help other injured Veterans begin the process of rebuilding their lives.

Rocky Vista University is strongly committed to training future military physicians who will someday care for our nation’s fighting force. RVU currently has 113 military students at our Utah and Colorado

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campuses who are enrolled in the Health Professions Scholarship Program. This program offers students comprehensive tuition assistance for an advanced medical degree in exchange for service commitment in their chosen branch of the military. RVU offers these students an innovative Military Medicine program that introduces them to military medicine and incorporates immersion-based combat medicine training, surgical simulation, and leadership and discipline skills. We are one of a very few civilian medical schools in the nation to provide a program specifically geared toward supporting students in their efforts to become outstanding military physicians.

In honor of Veterans Day, you are invited to join us on Thursday, November 9, 2023, from 6:00 to 7:00 p.m. in Auditorium One. You can find us at 255 E. Center Street in Ivins, Utah. Our distinguished guest speaker will be Col. (Dr.) Kristen J. Beals, who is the 359th Medical Group Commander, 59th Medical Wing at Joint Base San AntonioRandolph, Texas. A reception will follow.

Rocky Vista University is proud to host this annual Military Appreciation Ceremony to honor students, faculty, staff, and members of the community who have served or are currently serving in the armed forces.

About the Author

Dr. Yancey is an emergency physician and associate professor of military medicine at Rocky Vista University. She attended medical school on an Air Force Health Professions Scholarship and proudly served as an Air Force flight surgeon.

ROCKY VISTA

UNIVERSITY

ROCKY VISTA

UNIVERSITY

Doctor of Osteopathic Medicine Master of Science in Biomedical Sciences

learn about our programs: admissionsUT@rvu.edu (435) 222-1290 rvu.edu

Rocky Vista Health Center

255 E Center St Ivins UT 84738

Primary care for all of your healthcare needs Women’s Health Adult & Senior Men’s Health Pediatrics Family Medicine and much more

272 E Center St Suite 201 Ivins, UT 84738 (435) 233-9500

St. George Health & Wellness Magazine | November/December 2023 19

Developing an Attitude of Gratitude Can Improve Your Life

By Marianne Hamilton

Who or what in your life inspires gratitude?

You can probably tick off a host of answers: the music of your child’s laughter; an unexpected smile; a kind word of encouragement from a stranger; a southern Utah sunset’s fierce beauty.

We’re all blessed in abundant ways.

As we slide into the holiday season, it is once again time to call to mind the multitude of reasons to give thanks, from the mundane to the magnificent. Turns out, there are ample reasons to do so. A tsunami of research suggests that being grateful is actually good for you, physically, mentally, emotionally, and spiritually.

According to those in the know at the Mayo Clinic, studies have shown that “feeling thankful can improve sleep, mood, and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain, and risk of disease.”

So convincing is the research into the benefits of being thankful that the Clinic actually hosts a free, online, self-guided “Practice Gratitude” program. Participants think about what makes them feel grateful and journal it daily with the goal of exercising and strengthening the gratitude “muscle,” much as one might pump up biceps and quads at the gym.

Too woo-woo for you? There’s science to back it up. Positive gestures benefit you by releasing oxytocin, a hormone produced in the hypothalamus and blasted into the bloodstream by the pituitary gland. In the same way that endorphins and serotonin are mood-boosters, oxytocin promotes a sense of positivity. And can’t we all use more of that?

University of California Los Angeles research teams have drawn similar conclusions about the effects of gratitude on physical and mental health. Responses from more than 25,000 people linked higher levels of gratitude with lower levels of depression.

They also showed that keeping the type of gratitude journal recommended by the Mayo Clinic causes “a significant drop in diastolic blood pressure—the force your heart exerts between beats.” Just entertaining grateful thoughts (even if you don’t put pen to paper), the UCLA researchers added, is also hearthealthy, as your breathing tends to slow down and syncs with your ticker when you ponder the positive.

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Harvard Health Publishing offers these tips for cultivating gratitude: Write a thank-you note. Write a thank-you letter or email expressing your enjoyment of and appreciation for someone’s impact on your life.

Send it, or better yet, deliver and read it in person, if possible. Make a habit of sending at least one gratitude letter a month.

Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you and mentally thank the individual.

Keep a gratitude journal. Make it a habit to write down or share with a loved one your thoughts about the gifts you’ve received each day.

Count your blessings. Pick a time every week to sit down and write about your blessings. As you write, be specific and think about the sensations you felt when something good happened to you.

Pray. If you’re religious, you can use prayer to cultivate gratitude.

Dr. Joel Wong, Professor of Counseling and Counseling Psychology in Indiana University’s School of Education, devotes much of his time to the study of gratitude and its effects on the human body. In tandem with the delivery of traditional psychotherapy to study groups, his research has included the monitoring of brain activity before and after a subset of participants wrote letters of gratitude to people who had shown them some type of kindness. His conclusion: “When we compared those who wrote the gratitude letters with those who didn’t, the letter writers showed greater activation in the medial prefrontal cortex when they experienced gratitude in the fMRI scanner. This indicates that simply expressing gratitude may have lasting effects on the brain. Practicing gratitude may help train the brain to be more sensitive to the experience of gratitude down the line, (which) could contribute to improved mental health over time.”

While few of us will have our prefrontal cortexes probed in such a way, Wong has published a list of one hundred gratitude prompts that may well rev up your own positive brain waves. The questions range from micro topics (What are some things in my home that give me a sense of comfort? What do I like about the weather this week?) to macro topics (Who or what changed my life for the better? Which childhood event in my life contributed positively to my current life?) to gratitude “savoring” (What do I enjoy about the food/beverage I eat/drink? What do I appreciate about the view outside of my window?) to interpersonal gratitude (Who do I enjoy hanging out with? Who appreciates me?).

This season is the perfect time to take stock of your life, identify the people and things that bring you joy and feed your soul, and give thanks for each one of them. And don’t forget to tell those people how much they mean to you and how they’ve enriched your life. Even if you’re a couch potato, plan to give your gratitude muscle a daily workout.

You can register for the Mayo Clinic’s “Practice Gratitude” program at https://links.e.response.mayoclinic.org/LP=785.

Meditate. Mindfulness meditation involves focusing on the present moment without judgment. You can focus on a word or phrase (such as “peace”) or on what you’re grateful for (the warmth of the sun, a pleasant sound).

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 or teaching water aerobics, she serves on the board of the Art Around the Corner Foundation.

She and her husband, Doug, are also coadministrators of the St. George Wine Club, founders and co-directors of the United States Power Walking Association, and race directors for the Huntsman World Senior Games. Marianne was crowned Ms. Senior Universe 2022-2023 and is executive director of the Senior Pageants Group. A proud breast cancer survivor, she is a member of the Intermountain Healthcare Oncology Patient-Family Advisory Council.

St. George Health & Wellness Magazine | November/December 2023 21

HOUSING SOLUTIONS FOR SOUTHERN UTAH

Any real estate transaction, for both buyer and seller, can be stressful. It’s a huge financial decision with multiple factors playing into the success of the transaction. For prospective buyers, that level of stress has increased with the rising cost of homes, mortgage interest rates, and cost of living increases in Washington County and around the state. While it often feels that things are out of your control, it’s important to remember that when it comes to local policy, your voice—and your vote—make a difference.

Your Vote Can Make A Difference

Washington County has an affordable housing issue. The St. George area consistently ranks as one of the fastest growing populations in the nation, and each year, while accounting for inflation, the price of housing increases as demand continues to outpace supply.

We are not keeping up with the growth; the new neighborhoods being built are unaffordable and unattainable for most members of our community.

It is the responsibility of all southern Utah residents to understand that people are being priced out of the current housing market and to be willing to do something about it. Educators, first responders, and caregivers are being forced out of our communities due to the high cost of housing, and Washington County can’t afford to lose them. With limited budgets, the workers who are the lifeblood of St. George are being forced to leave the area.

It takes all kinds to make our communities run. All residents, from retail workers to paramedics to CEOs, deserve affordable housing options within Washington County. We are best served when these important members of our communities can start investing, save for retirement, and have access to educational opportunities for themselves and their families. The biggest challenge that REALTORS® face is finding affordable housing for buyers who deserve the benefits of owning a home as well as living in and contributing to a safe community.

So what can you do to help? Policy decisions play a pivotal role in this monumental issue. Learn about candidates. Put in the time to research the local leaders who will make a difference and ensure the long-term success of Washington County. Local elections are the most important elections that we face and provide the greatest opportunity to make your voice heard. The people serving on your city councils consider issues that affect your day-to-day life. You have the power to influence the policies relating to zoning and development, roads, and infrastructure. Affordable housing is the problem. Reach out to your local REALTOR® to see how you can contribute to the solution. REALTORS® not only sell homes, they also help build communities. We are invested in the health and wellbeing of your community and ask you to join us to help make Washington County a place we can all call home.

To learn more about local candidates as well as where and when to vote, visit southernutahhousingsolutions.com and do your part to make a difference.

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St. George Health & Wellness Magazine | November/December 2023 23

Prepare Today for a Thriving Tomorrow Part One of Two

By Dr. Douglas Howard The New Year will be here before we know it. We reflect on the past and seek change for the year ahead. Now is the time to review our lives and commit to the changes that will result in ultimate success.

I want to do better; I want to be more…and ahh, yes…I want to get fit!

Do any of these sound familiar? Have you heard them before or perhaps said them yourself?

According to a recent Forbes survey, the most common resolutions of 2023 were focused on health1: • Improve mental health (45%) • Improve fitness (39%)

• Lose weight (37%) • Improve diet (33%)

Our intuition is spot on. Without our health, many resolutions are unattainable. But the good news is, our health is something that is ultimately within our control.

We know from extensive research that genes account for less than one third of our longevity.2 The most significantly influential factors on our health are attributed to something well within our control: our lifestyle choices. With a healthy lifestyle, most diseases and ailments can be improved and better yet, prevented!3 Too often, we jot down some regurgitated ideas on New Year’s Eve, then along comes February, and our resolutions have faded. This year, let’s try a new approach. According to Colin Powell, “There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”

I propose we make a concerted effort with our 2024 aspirations by starting the process now. In January, we will use part two of this series, to refresh, renew, and even add to the plans we have put in place.

Here is a beginning list of lifestyle changes for a healthier 2024:

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Be deliberate. Think about your goals, plan them out, and write them down. We can learn from our failures of the past and prepare to make 2024 our best year yet!

Keep moving. One of the most effective ways to improve your health and ensure your future well-being is free, and anyone can do it: get up, and get moving!

Physical exercise slows the erosion of muscle strength and increases cardiovascular and respiratory function. It limits your risk of developing diabetes. It increases bone mass too, preventing osteoporosis. Exercise facilitates digestion, promotes efficient bowel function, reduces insomnia, and prevents depression.4 Starting an effective exercise routine can be as simple as setting a timer for thirty seconds, walking down the street, and walking back. Then, increase each day in tiny, almost unnoticeable bites. Your efforts will compound and bring vast improvements quicker than you’d think. If you increase your effort every day by just 10 percent, you will be walking one hour a day by week five. Success is all about being consistent.

By starting small, you can create a routine of consistency to follow through and create big results.

Eventually, the optimal exercise routine would include daily cardio—such as walking, jogging, or cycling—along with two to three strength training sessions per week. Resistance bands, yoga, or weight lifting are all great strength training options.

Regardless of where you are on your journey, the key is to start now and do just a little more every day.

Maintain a healthy diet. There are do’s and don’ts associated with healthy eating. But to start, let’s narrow this down to one major DO. DO eat your fruits and vegetables.

How many servings of fruits and vegetables have you had in the last twenty-four hours? A serving is the size of your fist. Seriously—stop and think—count

them. How many servings of fruits and vegetables have you eaten in the last twenty-four hours? How many do you think most children are getting? The average person consumes less than two servings of fruits and vegetables a day. Out of those two servings, over 80 percent of total consumption is made up of apples, oranges, or bananas.5 Eating at least ten servings of fruits and vegetables a day is essential in maintaining good health.6 A diet rich in fruits and vegetables, with lifestyle changes, can cut your risk of cancer by 30 to 40 percent.7 Fruits and vegetables in your diet can reduce your risk of heart disease, diabetes, stroke, macular degeneration, cataracts, and countless other lifestyle diseases. It also decreases aches and pains and other daily physical annoyances.8 Eat at least ten servings of fruits and vegetables a day.6 Drink plenty of water. Virtually all chemical processes in the body take place in water or use it as part of the reaction.

Older adults are prone to dehydration, especially in warm weather. Drink at least six to eight glasses or sixty-four ounces of water daily.

It is important to remember that carbonated drinks, juices, and other liquids can’t replace pure unadulterated water.

Hydration is proven to positively affect your health in nearly every imaginable capacity including cognitive performance, delirium, gastrointestinal function, kidney function, heart function, headaches, skin, and even chronic disease.9 Get sunshine! The sun is your friend, just avoid excessive exposure. With campaigns of recent years on sun protection, there is some misunderstanding on what excessive exposure means. Specifically, avoid tanning beds and sunburns, as they will cause skin damage. But overall, your body thrives with a reasonable amount of unadulterated sunshine. If you can’t get outside, there is even value to sitting in front of a window.

Many people don’t realize that cholecalciferol, commonly known as vitamin D, is a hormone. Many scientists, myself

included, refer to it accordingly, calling it “hormone D.” The majority of “hormone D” that we carry is made directly by our bodies, with only trace amounts sourced from the food we eat.

The body’s process to create “hormone D” consists of two crucial components: cholesterol and sunlight. Thus, maintaining a healthy cholesterol level is key to good health.

Source fats in your diet that will facilitate balanced cholesterol levels in your body.10 Reduce stress. Studies show that stress and anxiety impair the immune system and make us more susceptible to illness.

Stress burns energy that could otherwise be used to build good cells and strengthen your immune system. Chronic stress can lead to ulcers and cardiovascular issues. Some studies have even found it linked to cancer. On top of this, it will gravely affect mental health.11 I recommend patients take time daily to decompress and reduce the effects of stress. Taking a little time for yourself and loved ones every day can have long term effects on your health.

Choose from things you personally enjoy, such as leisurely reading, journaling, meditation, yoga, self-care, playing with children, spending time with friends, or caring for pets.

Consistency is the key! Perhaps you take on just one of these challenges, or maybe you jump all in and commit to the full five! Wherever you begin your journey, be deliberate, be consistent, and track your progress. Setting long-term goals and adjusting your behavior can be challenging, but the outcome is well worth the effort. Setting a goal alone will not be enough for sustainable behavior change. By creating an action plan and tracking your progress, you are much more likely to achieve your desired outcome.12 Start your plan today! Remember: consistency is key to success. We will follow up in January! If you have a rough day or even a rough week, simply go back to your plan and recommit. Keep at it, and you will see exponential progress and massive change for 2024.

About the Author

Dr. Douglas Howard has been actively involved in health care since the age of fourteen. From homeopathy, chiropractics, and medicinal care, Dr. Howard has practiced and studied multifaceted forms of medicine. His dedication has awarded him international recognition and multiple doctoral degrees. As the formulator of Balance of Nature, hundreds of thousands of people worldwide benefit from Dr. Howard’s research. He is a renowned expert in lifestyle disease and has lectured around the world, educating people on the importance of nutrition and its relation to overall health and lifestyle.

Sources: Davis, Sarah. “New Year’s Resolutions Statistics 2023.” Forbes, March 9, 2023.

Passarino, Giuseppe. “Human Longevity: Genetics or Lifestyle? It Takes Two to Tango.”

Immunity & Ageing (BMC), April 5, 2016.

3 Corlin, Laura. “Healthy Lifestyle Reduces Risk of Disease, Death.” Chobanian Avedisian School of Medicine Healthy Lifestyle Reduces Risk of Disease Death Comments, January 1, 1966.

4 Ruegsegger, Gregory N. “Health Benefits of Exercise.” Cold Spring Harbor Perspectives in Medicine, July 2, 2018.

5 Nestle, Marion. “What Fruits and Vegetables Do Americans Eat? More Charts from USDA.” Food Politics, May 8, 2017.

6 Aune, Dagfinn. “Fruit and Vegetable Intake and the Risk of Cardiovascular Disease, Total Cancer and All-Cause Mortality—a Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.” Oxford Academic, February 22, 2017.

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2

Donaldson, Michael S. “Nutrition and Cancer: A Review of the Evidence for an Anti-Cancer Diet.” Nutrition Journal, October 20, 2004.

8 Pem, Dhandevi. “Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article.” Iranian Journal of Public Health, October 2015.

9 Popkin, Barry M. “Water, Hydration and Health.” HHS Public Access, August 2010.

10 Cesari, Matteo. “The Vitamin D Hormone: A Multitude of Actions Potentially Influencing the Physical Function Decline in Older Persons.” HHS Public Access, December 10, 2010.

11 Salleh, Mohd Razali. “Life Event, Stress and Illness.” The Malaysian Journal of Medical Sciences: MJMS, October 15, 2008.

12 Bailey, Ryan R. “Goal Setting and Action Planning for Health Behavior Change.” American Journal of Lifestyle Medicine, September 13, 2017.

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St. George Health & Wellness Magazine | November/December 2023 25

Strike a Pose: Engage Your Muscles without Movement

By Tiffany K. Gust, MS, NBC-HWC

Did you know that you can work your muscles without movement? While this doesn’t mean your daily workout will take place while you sit on the couch playing video games, you must admit I’ve got your attention! The muscle building activity I’m referring to is called isometric exercise. Iso means equal and metria means measure.

Isometria means equality of measure or equal in length. Isometric is a technique that will engage your muscles without movement.

During this type of exercise, you contract a muscle or group of muscles for ten to sixty seconds, sometimes using the resistance of a wall, floor, or hand.

This type of exercise has many benefits. Let’s discuss just a few.

1. Isometric exercises are safe. They are low impact and increase your time under tension (TUT). You can feel the exercise working in less time. Although I’m not a fan of the adage “no pain, no gain,” isometric exercises provide benefits without putting unnecessary stress on the joints.

2. Isometric exercises increase muscle balance and coordination. Isometric exercises cause the neurotransmitter receptors to “fire” and tell your muscle to engage. Your balance is improved as you become more in control of your body and aware of the forces that equalize your body.

3. Isometric exercises lower cholesterol and blood pressure. The International Journal of Cardiology published a study demonstrating that isometric exercise training was effective in lowering systolic pressure in prehypertensive and hypertensive individuals.

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4. Isometric exercises increase bone density. Osteopenia and osteoporosis are silent diseases that cause weak and brittle bones. In the U.S., over 200 million people have osteoporosis, with 80 percent of them being women. Data from the CDC for 2017–2018 shows that osteoporosis is common. Their study revealed that In adults aged fifty years and over, 12.6 percent had osteoporosis of the hip, spine, or both. Of the females who took part in the study, the prevalence was 19.6 percent as compared with 4.4 percent of males.

5. Isometric exercises reduce arthritis pain. During isometric exercise, your joints remain still, thus maintaining strength and minimizing fatigue. This is important because arthritis can be painful when a muscle moves the joint through full range of motion, causing irritation.

The following are a few basic isometric exercises:

Wall Sit Stand against the wall, walk your feet away from the wall, and bend your knees as you slide your back down the wall. Make sure your knees are directly over your ankles or laces. You can progress this by going lower in the position and building up to a ninety degree angle in your knees and hip. Listen to your body, and start out slowly (ten seconds). Increase as you get stronger.

Plank from Knees or Toes This can be done from the floor or on a wall. Position your elbows in line with your shoulders. Keep your core tight and create a “plank” or straight line with your body. Allow your head to be in neutral alignment on your spine. Watch your lower back so that it doesn’t arch. Hold for ten seconds and increase as you get stronger.

If you would like a customized exercise prescription to help you live the healthiest life possible, our team at Intermountain Health in the LiVe Well Center can help. Call 435-251-3793 to schedule an appointment, or stop by for a tour.

St. George Health & Wellness Magazine | November/December 2023 27

Wellness in

Winter Months

By Lori Wright, CEO, Family Healthcare The “grass is greener” syndrome is often true when it comes to the seasons. In the heat of summer, we long for the cool, quiet of winter, and in winter, we ache for the warmth and light of summer. Just as some animals hibernate and migrate, humans also adapt to changing seasons as winter months present distinct challenges.

While masks or “nose-socks” aren’t for everyone, boosting the immune system in colder weather is important so that you can remain healthy and enjoy the various celebrations that occur each November and December. Here are some basic tips for keeping your immunity high in colder months while minimizing susceptibility to cold and flu:

Winter is also synonymous with flu season. Researchers are working to better understand the links between illness and ambient temperatures. While there is much more work to do to learn about the effects of cold on human immunology, the early results of a 2022 study, published in the Journal of Allergy/Immunology in February 2023, showed that cold temperatures lead to a decline in the immune response of cells in the nasal cavity to viruses, resulting in greater susceptibility up upper respiratory infections at colder times of year. The study found that by reducing the temperature inside the nose by as little as nine degrees, almost 50 percent of the billions of virus and bacteria-fighting cells in the nostrils died. The nose is the main entry point of viruses or bacteria into the body.

• Enjoy the opportunity provided by shorter days to get the right amount of sleep.

• Drink plenty of fluids while limiting those that contain dehydrating properties.

• Choose nutrient rich fruits and vegetables.

• Practice regular hand hygiene.

• Minimize stress; it is an immune system robber.

• Exercise moderately to maintain immune cell circulation.

• Dress warmly when outdoors, and maintain a comfortable body temperature.

• Finally, get your annual flu shot, available at most pharmacies and medical clinics, including Family Healthcare in St. George, Hurricane, and Cedar City.

About the Author

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

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

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Your Accessible Primary Health Care Home

Locations in St. George, Hurricane, and Cedar City

Welcoming new patients Integrated medical, behavioral, dental & vision care.

Management of acute and chronic conditions Women’s health care Walk-In and urgent care Discount drive-thru pharmacy Sliding scale fees based on income and family size Compassionate, experienced providers

Support a Strong and Healthy Community!

Family Healthcare Provider Team

Your support helps ensure that all community members, regardless of their situation, can access the primary health care they need without fear of being turned away.

Give the gift of community health today!

Donations are tax-deductible under section 501 (c)(3) of the IRS code. Tax ID #35-2163112

Ways to give: • Donate online at familyhc.org/give • Scan the QR code • Call the development department at 435-251-0866 • Mail your donation to 276 E. Riverside Drive, St. George, UT 84770 • Volunteer by calling 435-986-2565

Best Family Physician and Best Primary Care Provider

St. George/Hurricane/Cedar City | 435-986-2565 | familyhc.org *St. George Riverside Clinic Southwest Utah Community Health Center, doing business as Family Healthcare, is a registered nonprofit organization. Information concerning Family Healthcare, including financial information and charitable purposes, may be obtained without costs from Family Healthcare, 2276 E. Riverside Dr. St. George, Utah, 84790. Family Healthcare is committed to donor St. George Health & Wellness Magazine | May/June 2022 privacy and does not rent or sell our mailing lists.

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SUCCESS Academy and Utah Tech are gifting our community with over $8,000,000 each year in savings for our youth and their families. This allows us to keep more money in our community and enables our young people to be more focused and purposedriven right out of high school while giving them a leg up in the competitive workforce they are about to enter.

THE $8,000,000 ANNUAL GIFT TO THE SOUTHERN UTAH COMMUNITY

SUCCESS Academy is more than just an institution; they are a close-knit, inclusive, and diverse school community that embraces every student’s unique potential. Faculty and staff are especially dedicated to working with students who may have been undersupported, overlooked, or underchallenged in larger school environments. Their belief is that these students, when placed in a highly intensive, supportive, and interpersonal educational setting, can flourish academically and personally. And they stand behind this. They have one counselor for approximately every one hundred students, giving each student the continual guidance and mentorship necessary to be successful in reaching their particular college and career goals.

By Jessica Elgin, REALTOR®

As a parent of a UT SUCCESS Academy student, this gift is overwhelming. And for the members of our community, it is heartwarming and encouraging.

During this season of giving and hope, I’d like to point out a bright spot in our community: the Southern Utah Center for Computer, Engineering, and Science Students (SUCCESS) Academy.

If you have a child that is college bound, contact the UT SUCCESS Academy at (435) 652-7830. Karen answers the phone and is amazing at helping you navigate through the enrollment process.

Located in the Atwood Innovation Plaza building, UT SUCCESS Academy began accepting students in 2006 and is an early college accredited STEM-focused public charter high school. In partnership with Utah Tech University and Washington County School District, it offers students the unique opportunity to earn an Associate of Science Degree simultaneously with their high school diploma.

Each year, UT SUCCESS Academy admits 120 new sophomore high school students into its three-year program. Additionally, Utah Tech also provides students in the Washington County School District with the opportunity to take concurrent enrollment classes through their boundary high schools. This means that some students could have credits closer to a bachelor’s degree.

YOUR RESIDENTIAL REAL ESTATE EXPERT

While many area residents may have heard about UT SUCCESS Academy, most are not aware of the amazing gift it provides for the students and families of southern Utah and to our community as a whole.

Let’s do a little math. Students who are admitted into UT SUCCESS Academy can expect to obtain a two-year degree for the nominal charge of five dollars per credit hour plus the cost of associated books and fees. UT SUCCESS Academy pays the balance of the Utah Tech tuition and fees (valued at $250 per credit hour). Most UT SUCCESS students who complete three years of the program will have earned approximately seventy credit hours. According to Utah Tech’s website, the typical resident student can budget $23,664 per academic year to cover tuition, room and board, and transportation. This figure indicates that UT SUCCESS students are receiving a gift of a minimum of $70,992 when they are admitted into the UT SUCCESS Academy. A few ambitious students have the opportunity to receive additional credits, bringing their gift closer to $94,656. These numbers are staggering. But now consider that they are doing this for 120 students each year!

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JESSICA ELGIN REALTOR®

By Jay Bartlett

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.

A creosote branch flaps gently across your arm, giving a flora high-five as you pass. The sun warms the dirt on which you’re riding, giving off an earthy scent and mixing with the sage your leg brushes against as you go through a sweeping, gravel-bermed corner. A carpenter bee bumbles around your helmet, and since it is a harmless but unpredictable flier, you duck and weave to miss a collision with the buzzing insect as you power up a small climb.

The year’s heavy rains have left remnants behind: rivulets from seeps in the clay hillsides flow lightly along the wash, splashing through the knobbies on your tires with a very satisfying hiss rarely heard in the desert as the cooling droplets land on your legs.

Your well-lubed chain whirs quietly across cogs then snaps dutifully onto gears selected hundreds of times per ride as you try to maintain a smooth cadence. A cooling breeze brings a soft caress across a sweating body, carrying rejuvenation as well as a treat of floating smells: creosote, tamarisk, and (of course!) dirt, both damp and dry.

You’re out there. You’re in it. You hopped on your bike and went for a ride.

The bicycle is an amazing machine, the most efficient means of transport ever invented, and it can take you places—places that are amazing in their beauty, amazing in the quality of essing and undulating trails, amazing in their remoteness. That’s the point sometimes, isn’t it? To get remote. To ride outside the relative safety of the city. To get into the desert enough to turn the city’s din to a hum.

Out There The point is to get away and “get lost” in the ride. Let the body’s chemicals do what they do for a living, tempering life’s stresses and pains away. Bonus points for the fact that riding bikes out there is fun! Sure, you could walk to the same places (and truthfully, sometimes I do), but it’s hard to beat the factor of fun that the mountain bike adds (not to mention the ability to go greater distances in less time).

As the cacophony of cars trapped in their pavement maze fades into the distance and the shuffling of hurried feet, the buzzing of demanding phones, and the stressors of office responsibilities fade, the world really comes alive. The air can actually be heard moving across the ground and through the branches and past your ears. Birds chirp and flutter, ground squirrels bounce along and then pause to eat a morsel off a bush, bugs buzz as they go about their business, and something close to a calming silence can be “heard.” The only interruptions are the hiss of a coasting freehub, your own breathing, the grind of rubber on dirt—the harmony of the magnificent machine you’re riding.

The mountain bike is a means of transport that can take you away from it all and to it all. Sometimes a ride is just about the ride: blasting through corners, climbing until your lungs ache, pedaling fast in spite of the burn in your legs—catharsis through sweat. At other times, a ride can be about the destination: high cliff walls, towering trees, or expansive desert—destinations that are almost holy in their solitude and that can reset your mindset simply by being in its presence and being present.

Your mind needs it. Your body needs it. Get on your bike and get out there.

THE BEST BIKE RIDING IN ST. GEORGE BEGINS WITH UNLIMITED CHOICES OVER 75 E-BIKES IN STOCK & READY TO GO 90 S 100 E St. George, UT 84770 • 435-673-4492 • BicyclesUnlimited.com St. George Health & Wellness Magazine | November/December 2023 31

mission embodies the spirit of resilience and compassion. As they Southwest Forensic Nursing & Healthcare: SWFN’s continue to expand their services, their resonates far beyond the borders Restoring Hope through Specialized Care impact of Washington County. With each survivor

By Amy Hicks

In the heart of Washington County, Utah, a beacon of hope shines brightly for survivors of sexual violence, intimate partner violence, and strangulation. Southwest Forensic Nursing & Healthcare (SWFN) is a female-led, nonprofit organization that is dedicated to providing free comprehensive care and examinations to those who have endured unimaginable traumas.

About the Author

Amy has worked in the nonprofit sector for over fifteen years and is currently serving as Associate Gift Officer for the Foundation at Intermountain Health-St. George Regional Hospital.

The roots of SWFN trace back to a team of passionate local healthcare providers who recognized the pressing need for specialized care for survivors of sexual violence. Their compassion and expertise laid the foundation for a movement that would change lives. Transitioning from private ownership to a nonprofit entity, the organization embarked on a journey of growth and transformation and will soon expand services into Iron County.

they support and each community they touch, they stand as a testament to the power of individuals coming together to make a difference.

If you or someone you know is a victim of sexual violence, please seek the confidential care you need by contacting Southwest Forensic Nursing & Healthcare at 888-436-7421 (888-4ENSIC1) or visit www.swforensichealthcare.org. Their website offers valuable information about medical assistance, community resources, and financial support.

As one of its cornerstones, SWFN is committed to providing survivors with free, accessible care twenty-four hours a day, seven days a week, 365 days a year. Thanks to a combination of donations, grant funding, and partnerships with other nonprofit organizations, such as St. George Regional Hospital, Family Healthcare, Doctors’ Volunteer Clinic of St. George, and the Booth Wellness Center on campus at Utah Tech University, they aim to bridge the gap and reduce the barriers between survivors and the care that they urgently need.

Survivors of sexual violence face one of the most challenging journeys of healing. With a deep understanding of the sensitivities surrounding such cases, SWFN’s nurses offer a safe and confidential environment, ensuring that survivors have access to medical attention without fear or judgment. In addition, a team of uniquely trained healthcare professionals compassionately provides treatment, offers assessment, and performs specialized examinations. Each plays a critical role in documenting evidence and addressing a survivor’s physical and emotional needs as they guide them toward the path of recovery.

Meagan Riddle (left), BS, RN, PMHRN-BC, SWFN Clinical Executive Coordinator and Forensic Nurse Specialist Camden Caifa (right), MSN, RN, CEN, SANE-A, SWFN Clinical Operations Coordinator and Forensic Nurse Specialist

Southwest Forensic Nursing & Healthcare (SWFN) is an approved nonprofit organization with 501(c) (3) tax-exempt status. 100 percent of your donation to SWFN will support survivors of violence, allowing services to be offered free of charge twenty-four hours a day, seven days a week, 365 days a year. You may donate to them directly by going to www.swforensichealthcare.org and clicking on the donate tab at the top of the page. SWFN accepts payments through Venmo, PayPal, or Stripe. They are also listed on DonorBox, or you can contact them at 888-436-7421 for additional donation options.

32 www.sghealthandwellnessmagazine.com

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435-669-4403 St. George Health & Wellness Magazine | November/December 2023 33

A HighQuality, LowCost Approach to Treating Orthopedic Injuries

By Lisa Larson

Fortunately, the orthopedic experts at Southwest Ortho Urgent Care are ready to help. “The most common injuries we see are wrist, elbow, and ankle fractures,” said Dr. Warren Butterfield, orthopedic surgeon at St. George Regional Hospital and Southwest Ortho Urgent Care. “We see these injuries across all sports, but one of the most common is mountain biking.”

Not that he’s discouraging mountain biking. As an avid mountain biker himself, Dr. Butterfield said that even with some of the inherent risks of the sport—and risks associated with any sport—he still feels the benefits of physical exercise outweigh the potential risks, especially if people remember a few basic precautions. “The biggest precaution is to stay within your skill limit and grow those skills gradually,” Dr. Butterfield said. “We see people who come from out of state and try to tackle some of the difficult trails with little experience and with little understanding of the terrain.”

34 www.sghealthandwellnessmagazine.com

“

The great thing about Southwest Ortho Urgent Care is that you don’t need an intermediary, like an athletic trainer, to access our facility. We are open to anyone as a walk-in clinic, without a referral.

“

As the weather cools down, the number of people venturing outside to exercise and recreate goes up, but with it, the number of orthopedic injuries related to those activities also tends to rise.

Similarly, the increased number of people, particularly seniors, who are riding the area’s paved bike trails on the back of an electric bike is leading to a greater number of bicycle injuries. “They’re traveling at a rate of speed that is faster than a bicycle, if you were pedaling,” Dr. Butterfield said. “Really, I look at it almost like a motorcycle in terms of the necessary precautions. Slow down for turns. Wear the appropriate safety gear. That sort of thing.”

This time of year, as fall sports are getting underway for students, there is also a need for caution. Once again, Dr. Butterfield emphasized that he was glad to see young people getting out and exercising, even if there were some risks involved. “Fitness is great for kids. They need it for their physical and emotional health,” he said.

Since Intermountain Health employs most of the athletic trainers for the area’s high school sports, there is a direct link between the people helping students in the case of an injury and the services Dr. Butterfield and his colleagues provide at Southwest Ortho Urgent Care. “Having trainers on the field provides a great initial evaluation if they need a higher level of care,” Dr. Butterfield said. “But the great thing about Southwest Ortho Urgent Care is that you don’t need an intermediary, like an athletic trainer, to access our facility. We are open to anyone as a walk-in clinic, without a referral.”

After being open a year, Dr. Butterfield said it has been wonderful to provide services to a wide range of people with urgent orthopedic needs, from the senior on the e-bike to the student injured in a high school game.

“We’ve been really happy with the care we have been able to provide,” Dr. Butterfield said. “We’re able to reduce costs for the patient while still providing high quality care. It’s a win-win.”

One example illustrative of the kind of care Dr. Butterfield and his team offer was a patient in his seventies who fell while working in his garage and dislocated his shoulder. When he presented at the clinic, he was given a lidocaine block, and his shoulder was reduced in the office. Doctors also educated him and placed his arm in a sling, getting him out the door roughly forty-five minutes after he arrived at about one-tenth the cost of an emergency room visit.

“This is a great option for people to have these types of injuries evaluated and treated,” Dr. Butterfield said.

About the Author

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

Southwest Urgent Orthopedic Care Clinic is located at 652 S. Medical Center Drive, 1st Floor, in St. George, Utah.

Call 435-251-6760 for more information.

Intermountain Orthopedic Urgent Care We’re Here for Your Urgent Orthopedic Needs • On-site X-rays • Expert examinations • Simple wound suturing

• Injections • Ordering advanced imaging • Appropriate referrals

Monday - Friday: 9 a.m. - 7 p.m.

Saturday: 10 a.m. - 2 p.m.

435-251-6760

INTERMOUNTAIN ORTHOPEDIC URGENT CARE 652 South Medical Center Drive, 1st Floor | St George, UT 84790 Health and Performance Center, Building 6

St. George Health & Wellness Magazine | November/December 2023 35

HELP MAINTAIN OUR AMAZING QUALITY OF LIFE IN ST. GEORGE

VOTE FOR

THE TRAILS, PARKS & RECREATION GO BOND Parks for our children and grandchildren to run, play and explore.

A trail system to keep us connected and always moving forward.

Recreation facilities to bring us together as a community.

Renewing the bond will not increase property tax, just our quality of life!

LEARN MORE - SGCITY.ORG/GOBOND

PAID FOR BY THE ST. GEORGE QUALITY OF LIFE COALITION PAC

Vote to Improve the Quality of Life for All Southern Utah Residents

By Kent Perkins, Founder, Quality of Life Coalition

In 1996, nearly 70 percent of St. George City residents made the decision to enhance their quality of life and that of future generations by voting for the Parks and Recreation General Obligation Bond. This financial commitment aimed to address the city’s growing need for improved recreational facilities and green spaces.

By leveraging the bond proceeds with grants and donations, the City spent over $25 million to complete forty-two projects, including fourteen sections of the paved trail network, the Canyon Softball Complex, Sand Hollow Aquatic Center, Tonaquint Tennis Complex, Sk8 George Skateboard Park, the Recreation Center addition, eleven neighborhood parks, park land acquisition, all weather tracks, and sportsfield and tennis court lighting.

One of its most iconic projects was the transformation of Historic Town Square.

What was once an underutilized area became a focal point for events, farmers markets, and concerts, further fostering a sense of community.

Not only did the bond breathe new life into Town Square, it also led to the creation of countless other community treasures.

It funded the expansion of Tonaquint Park and provided additional green space and sports facilities for residents to enjoy.

Vernon Worthen Park received muchneeded renovations, including upgraded playgrounds and walking paths.

The bond played a vital role in preserving the area’s natural beauty, ensuring that future generations would have access to the breathtaking landscapes that define southern Utah. All residents and visitors to southern Utah now have an array of trails and areas to explore.

These bond-funded facilities are wellused by residents of all ages and help attract tens of thousands of visitors to the southern Utah area each year. This generates millions of dollars of revenue for our local businesses, and the resulting sales and tourism taxes help fund our city and county services. The Utah Office of Tourism studies indicate that if it weren’t for the sales tax revenue paid by visitors to St. George, each homeowner would have to pay about $1200 more in property taxes.

The 1996 Parks and Recreation Bond will soon be retired. City residents now have the opportunity in November to vote to renew the bond. Projected bond proceeds of $29 million, leveraged with matching grants, can grow that amount significantly to build trail connections, new parks, and recre­ ation facilities and

upgrade older parks, playgrounds, and facilities. However, this time, the bond will NOT increase property taxes or change the property tax rate we pay to the City. We currently pay, on average, less than $3.00 per month to retire the bond, and that will continue.

The St. George 2022 Bond Viability Survey, conducted by Y2 Analytics, a northern Utah market research and data analytics group, found that 70 percent of respondents would probably or definitely vote for the bond. The majority of St. George residents recognize the importance of maintaining and enhancing our quality of life.

Many residents live in areas where parks, as well as city trail system connections do not currently exist. A local real estate broker made the following statement: “The single most asked question we get from home builders and home buyers is ‘When are they going to put a park in our development?’ The parks, trails, and other outdoor amenities bring people to the area. They are a big draw.”

It has been said, “We didn’t come this far to only come this far.” The visionary decision made by residents in 1996 enhanced our community’s quality of life in a profound way. It’s our turn to vote YES to the GO Bond and help keep St. George the special place that we call home.

For more information and to know how you can help, go to www.QualityofLifeSG.com.

Election day is November 21, 2023.

St. George Health & Wellness Magazine | November/December 2023 37

Gut Health for Holiday Success

By Dr. Coleen Andruss, Healthy Lifestyles

From the Thanksgiving Day feast to the New Year’s indulgences, the holidays are filled with delicious food as well as a busy social life. It is all fun and games until your gut tells you it is not, and by then, your holidays are ruined. A healthy gut is critical for metabolism and health. Gut issues can be like the ugly sweater that you really don’t want but can’t get rid of, so don’t treat them after the fact with digestive enzymes, anti-bloating medications, and anti-gas treatments. This holiday season, plan ahead to keep your gut in tip-top shape.

If you suffer from irritable bowel syndrome, Crohn’s disease, or colitis or if you are just hoping to maintain a regulated and healthy gut, facing high-calorie, high-sugar, and high-fat holiday food is difficult. Your gut is not always as spontaneous as you are. Just like sleep cycles and menstrual cycles, the gut works best when on a routine. Packed schedules, shopping lists, family gatherings, late nights, time zone changes, and

38 www.sghealthandwellnessmagazine.com

holiday travel throw off established routines. The gut becomes confused, disrupting internal rhythms and causing metabolism to slow, inflammation to build, and the immune system to be more stressed.

Stress Management: The Number One Priority for Health Your gut is your second brain. The gut-brain axis communicates via neurohormones that affect your gut’s muscular contractions. Stress raises cortisol, which sends the entire body, including the digestive system, into a sympathetic nervous system state. This creates tension in our abdominal muscle walls, which affects digestion.

Our core area is extremely sensitive and actually has more nerves than any other place in the body besides the spine. Stressrelated symptoms—like constipation, diarrhea, gas, bloating, and cramping—are quite common when under stress. Prioritize

habits that will help your body move into the parasympathetic nervous system state or “rest and digest” state.

Start Your Mornings Out Strong We often skip meals or eat a light meal to save room or conserve calories. If you don’t properly nourish your body early in the day, you are more likely to mindlessly binge and eat past the feeling of fullness.

Use breakfast as your chance to get in crucial nutrients that you need to keep the gut healthy.

Support the Growth of Good Bacteria Having an optimal amount of good bacteria in your gut system can decrease the bloating and constipation that occur with the higher carbohydrate and sugar meals that are offered during the holidays.

Restrict carbs to only resistant starches,

such as high-fiber grains and beans, which act as prebiotics, feeding your gut’s good bacteria and keeping your gut healthy throughout the day.

You might try kefir and greek yogurt with high-fiber berries, a delicious meal packed with healthy bacteria that will line your gut and help you digest. A veggie omelet with leafy greens and onions adds more fiber and protein, which is critical for keeping sugar and insulin under control.

Fiber helps your gut bacteria make shortchain fatty acids that give your gut energy, regulate the digestive process, keep the gut moving, and keep inflammation and discomfort under control while supporting a strong immune system.

The gut controls 70 percent of your immune system and contains up to two kilograms of bacteria. This is more than the weight of the brain. Beware of high sugars and bad fats that lack fiber and feed the bad bacteria, leading to malabsorption and a decline in good bacteria.

those holiday foods that are not usually in your diet.

Remember, routine is as crucial to gut health as a high-fiber diet, exercise, sleep, water, low stress, and healthy foods, but it doesn’t mean you have to be perfect.

Don’t leave the party because it is past your bedtime. Don’t skip out of critical family time because you need to get in your sixty minutes of exercise. Don’t bring your own food because you think you have to be perfect. Instead, be consistent where and when you can. Be mindful, but don’t stress over perfection. Your plate can contain both the foods you love and the nutrients that are going to make your body feel good. Although indulgences are almost always on the menu, make sure you are prepared with gut-healthy food options to keep you feeling good throughout the season. Most importantly, enjoy the holidays with the people you love, stay positive, and be grateful for the season and all that comes with it.

Hydration and Gut Health Our body is made of approximately 60 percent water. Drinking at least sixtyfour ounces of water a day keeps your gut in check by flushing out waste and transporting nutrients, vitamins, and minerals throughout the body for digestive balance. Dehydration can lead to increased acidity and stimulate ulcers, heartburn, and constipation. It also leads to water retention in your tissues and joint spaces, causing body aches, joint pains, and muscle inflammation.

Exercise and Gut Health Exercise is critical for gut health and digestion. Even a low impact exercise like walking helps move food, nutrients, and acids through your intestines faster, decreasing the chance of acid reflux and bloating. During the holiday season, take a stroll with the family and enjoy the fresh air. At the same time, you can have the satisfaction of knowing you are doing something to benefit your gut, your muscles, and your brain.

Portion Control Be mindful of portion sizes, and pay attention to your body’s signals. Stop when you feel full. Eating smaller portions is better for the digestive system and can reduce stomach pain and bloating.

Chew your food thoroughly, especially

About the Author Dr. Coleen Andruss practiced as an internist for ten years and has specialized in weight management for twentynine 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.

St. George Health & Wellness Magazine | November/December 2023 39

Make Prevention Part of Your Pet’s Health Care Routine

By Anita DeLelles, LMT

An ounce of prevention is worth a pound of cure, goes the saying.

There’s no doubt preventative care is essential for good health.

However, we often overlook including our pets in a good holistic care program. It can start with simple, common-sense habits.

increase longevity and quality of life. Yet, so many pet parents feed only dry kibble. Spending a little more money on your monthly pet food budget will be paid back many times over in lower vet bills.

Exercise

Talk to a pet nutritionist who is specifically experienced in nutrition. They will tell you about the benefits of a wet or raw real meat diet over dry kibble for most pets. You will also see it in the quantity and quality of feces, which is an added incentive to feed your pets top quality food.

Maintaining a daily exercise routine with your dog or cat is key to finding balance in their mental and physical health. Walking your dogs or puppies for thirty minutes a day supports their bodies, minds, and spirits. More specifically, it supports their cardiovascular health.

For cats, find time in your day to schedule a fifteen-minute play session to get their little hearts pumping. Most cats love to play. It may be a matter of finding what excites them, be it a string toy, catnip mouse, or felt ball. A regular exercise plan can do wonders to extend their lives, avoid illness, and combat lethargy and idleness.

Nutrition Providing proper nutrition can help prevent the onset of obesity and many maladies.

For both dogs and cats, wet food—or better yet, a raw diet—will, without a doubt, 40 www.sghealthandwellnessmagazine.com

Access to clean, filtered water should go without saying, but we’ll say it anyway. Proper hydration is required to maintain your pet’s whole body well-being, so never overlook it!

Teeth Cleaning Dental care is another common oversight for many pet parents, but in reality, it is a necessary part of preserving your pet’s lifetime of good health. Healthy teeth and gums have a domino effect on the whole-body health of your dog or cat.

Traditionally, dental cleaning was limited to in-hospital treatment under full anesthesia. But the advent of nonanesthetic dog teeth cleaning opened up new options for many cat and dog owners who did not like the added risk of putting their beloved pet “under” for a nonsurgical procedure. WOOF! Wellness Center sponsors an ongoing, safe, and effective nonanesthetic dental exam and cleaning. It is performed by a highly skilled oral care technician under the guidance and expertise of a

licensed veterinarian. The seven-step dental cleaning method utilizes a combination of ultrasonic and manual techniques and is the gold standard of the industry. Trained oral care technicians ensure efficient, safe, and effective removal of plaque and tartar above and below the gum line. Pricing always includes a detailed oral exam with charting, periodontal probing, cleaning, and polish.

A common misconception about feeding dry food is that it helps clean or “scrape” a pet’s teeth. In reality, dogs and cats don’t chew their food; they don’t have the necessary molars to do so.

They bite and swallow. At times, the kibble residue will build up on their gums and lead to eventual decay. If your dog or cat’s teeth look brown near the base, they’re a good candidate for a dental cleaning.

Bathing, Coat, and Skin Care Cleanliness equals good health. Cats will typically do an excellent job of self-grooming, and most do not need to be bathed unless they get into a tussle with a skunk or have a similar catastrophe!

Dogs, however, can benefit from regular bathing, brushing, and nail trimming. Get in the habit of inspecting your dog’s skin and coat to catch problems with fleas, ticks, or rashes. Herbal remedies are available to revive dry skin, and special ointments keep noses and paws healthy and hydrated. This should be part of your pet’s preventative care routine.

For more information or to schedule a wellness assessment or minigroom, contact WOOF! Wellness Center & Training Academy at 435-275-4536, or find them online at woofcenter.com.

About the Author

Anita DeLelles, LMT, is a certified equine and small animal acupressure practitioner with accreditation from the Tallgrass Animal Acupressure Institute and a member of IAAMB. Her Tallgrass training has included two consecutive summers in Bath, England, near where she lived as a child, as well as coursework in Colorado and northern California.

Additionally, Anita is certified in animal massage from the Northwest School of Animal Massage as well as human massage in the state of Utah and is a graduate of UNLV. In 2013, Anita and her husband, Ron, opened WOOF! Wellness Center & Training Academy to serve pets and their health-conscious pet parents. WOOF! is dedicated to improving the quality of life for companion and competitive animals through fitness and conditioning, education, and proper nutrition. Anita shares her life with Ron and their overly-pampered cats in Santa Clara, Utah.

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

Rehabilitation The Premiere Pet Fitness Center in St. George Ask us about:

• Fit n’ Fun • All-Positive Training • Puppy Socials

We offer:

• AcuPressure Massage • Hydro Treadmill • Fitness & Rehabilitation • Dog Bathing & Mini-Grooms • Healthy Treats & Supplements 3199 Santa Clara Drive In the Historic District

Open Monday - Saturday

(435) 275·4536 woofcenter.com

St. George Health & Wellness Magazine | November/December 2023 41

Enjoy a Pain-Free Holiday Season

By Vista/Southwest Spine & Pain Community Outreach Team

The holiday season is just around the corner. It’s a time to share joy and celebrate traditions. It is also a time for family members and friends to come together and create new, beautiful memories.

Unfortunately, the holiday season isn’t always sugar cookies and warm hugs; for some, it is also a season of stress. The rush to prepare elaborate celebrations and the pressure to constantly be on the move can take a toll on physical and emotional health, causing many southern Utah residents to feel burned out or to experience pain. It is difficult to feel celebratory when decorating a tree, completing holiday shopping, or preparing extravagant meals causes physical discomfort.

You can enjoy a holiday season without pain! Here are four helpful suggestions from Southwest Spine & Pain that will help you reduce your discomfort and allow you to more fully enjoy the holiday season.

1. Plan, prioritize, and delegate. The key to reducing your pain during the holiday season starts with planning. Create a realistic to-do list and understand what tasks are a priority. If you realize your list is too labor intensive, reach out to loved ones for assistance. By asking for help, you can significantly reduce your holiday-related stress and physical strain.

2. Understand your limits. Decorating and cleaning up a holiday celebration can be physically demanding. If you are unable to stand on your feet due to chronic pain, stiff joints, or low back pain, consider planning events and activities where you can limit physical activity.

3. Listen to Your Body. Pay attention to your body’s pain signals.

If you are feeling fatigued or in pain, don’t push yourself too far.

Take breaks often, rest, and talk to your healthcare provider, if necessary. It is critical to prioritize your health and well-being.

4. Talk to a healthcare provider. Southwest Spine & Pain wants to remind the millions of individuals suffering from chronic pain that they are not alone this holiday season. “If you have ever experienced chronic pain, you know that it is something that will stop every aspect of your life,” said Dr. Rick Obray, M.D. “It doesn’t matter how strong you are or how tough you are. Over time, if pain is not treated, it will wear you down. We try to give patients tools that allow them to get back out there and live again.”

John, an avid hiking enthusiast and southern Utah resident, suffered multiple serious injuries in an accident while canyoneering. He then began the long journey of recovery, suffering from chronic neuropathic pain and enduring the emotional struggles that accompanied it. Living life in a daze from severe pain and the frequent use of prescription opioids, he began to research alternative approaches to his pain management. He found his answer at Southwest Spine & Pain 42 www.sghealthandwellnessmagazine.com

Center. With help from Dr. Obray and other Southwest providers, John began addressing the root of his pain. As his healing progressed, John went from being bedridden to going on long walks with his wife again. This winter, he will be able to enjoy skiing with his family. He is now back to his active lifestyle, and his mental well-being has returned to normal.

If you are suffering from pain, know that expertise, compassion, and unprecedented patient care are the focus at Southwest Spine & Pain Center. Their physicians bring years of experience and proficiency to patients through world-class training at Harvard and the Mayo Clinic. They provide extraordinary pain care using a variety of treatments: injection therapy, minimally invasive surgery, medication, and the coordination of physical therapy and advanced imaging.

By planning, delegating, listening to your body, and talking to a specialist, you can look forward to a pain-free holiday season filled with cherished memories.

You don’t need to wait long for pain relief. Go to southwestspineandpain.com or call the St. George office at 435-656-2424. Same-day appointments are usually available.

St. George Health & Wellness Magazine | November/December 2023 43

Utah Tech University: Trailblazing the Future of Collegiate Pickleball

By Sophie Sparks

As the fastest-growing sport in America for the past five years, having grown by 159 percent since 2018, pickleball is no longer just a senior sport. Recently, pickleball has also gained popularity among the collegeage student population.

because of the way members consistently show up to play pickleball, listen to music, and have a great time.

Utah Tech University’s Pickleball Club has followed this trend and has been named Utah Tech’s Club of the Year for two years in a row. Starting with approximately fifteen students in 2021, the club has since transformed into the top collegiate pickleball team in the country.

In addition to the pickleball club, Utah Tech students can try out to join the competitive pickleball team, which plays in the only active collegiate pickleball league, DUPR (Dynamic Universal Pickleball Rating) Collegiate Pickleball. The UT team placed first in the college pickleball power rankings at the beginning of the Fall 2023 semester after being ranked second nationally in the sport last year.

Pickleball Club Vice President Brandon Chelsey said he has helped start other clubs before, but the pickleball club has been one of the easier clubs to manage

“There is no better feeling than when we play at these large collegiate tournaments and compete against powerhouse schools who have never heard of Utah Tech before,

About the Author

Sophie Sparks is a full-time student at Utah Tech University working toward a bachelor’s degree in communication studies. She is also a student leader, serving as the Director of Traditions for Utah Tech’s student government. Sophie enjoys running, traveling, and spending time with her family.

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

44 www.sghealthandwellnessmagazine.com

and then we smoke them in undefeated games,” Club President Hunter Aiono said.

The UT team has already earned a spot at the national competition in Georgia in November and will prepare by competing in tournaments until then.

The right variables came together to provide scholarships for Utah Tech students who wanted to play collegiate level pickleball or those that applied their leadership skills to the organization. These scholarships were granted by UCP Holdings and will be awarded to three recipients on a persemester basis. Luke Greer, UCP Holdings president, said, “We have been offering job opportunities to Utah Tech graduates for nearly twenty years. We hope these scholarships will allow student athletes to focus on developing their skills both in and out of the classroom as they prepare for life.”

A city that fosters top-level pickleball, a University that embraces the rapid growth of pickleball, a community that supports student achievement, and students that put in the work to be premier collegiate players all played a part in this achievement, according to Aiono.

“It means a lot to be part of an organization and community that not only have the best collegiate pickleball talent in the nation but also come together to invest their resources back into the students,” Aiono said.

utahtech.edu

St. George Health & Wellness Magazine | November/December 2023 45

Santa Claus Lives

By Lyman Hafen, Illustrations by Ester West Santa Claus is real. This is a fact I cannot deny. When I was four or five years old, it was proven to me once and for always in one of my earliest Christmas memories—and Christmas memories have mythic power.

I had already been blessed with the assurance that Santa knew where I lived and knew how to get down the impossibly narrow chimney of my house on the southern edge of St. George. I understood the routine well. On a marvelous day in early December, you waited in line at Pickett’s Hardware—a line that snaked up and down the aisles stacked and teetering with the grandest array of merchandise available anywhere in the region. Slowly, inexorably, you shuffled forward, scrunched there among a maze of legs, languishing in a cacophony of Christmas music and chattering voices. You knew your destination; somewhere far in the distance at the end of that 46 www.sghealthandwellnessmagazine.com

stream of humanity was Santa’s lap. From time to time, you heard his deep and resinous “Ho Ho Ho” roll out across the great hall (the space now occupied by Steamroller Copies on St. George Boulevard). The last leg of the line drew you mesmerized down the toy aisle where the most wondrous array of magical merchandise aroused your imagination to a near dangerous state of overload.

It was during that last slow push down the toy aisle that your mother interrogated you in detail. With all the possibilities strategically placed before you, it was a straightforward yet extremely traumatic procedure to place your finger on exactly what you wanted. By the time you got to the sacred red platform upon which sat the Man himself, you suffered from such intense toy-selection anxiety your brain was close to shutting down. But you got through it. You confessed your deepest toy-based desires to the big man with the

All along the way, my mother and father assured me that Santa would know where to find me. “But how will he know?” I cried.

“He knows,” my mother answered. “He always knows.”

When I awoke on Christmas morning in the frigid upstairs room of grandma’s house, my heart sank at the thought of finding nothing under the bushy green tree in the living room at the bottom of the stairs. As I entered that room, a room ever sacred in my memory, I was overcome by the miracle.

My heart swelled so tight with joy I still feel the residual ache more than six decades later. At that moment, I knew without question that Santa Claus was real. And I have known it since and always will. No logic or any other form of persuasion can convince me otherwise. musty white beard, and you attested to your status over the past three-hundred-sixty-five days: Very Good Boy. Then you climbed down off Santa’s ample lap, and your mother dragged you back through the aisles, out the front door, and into the frosty December air. You took a long breath and felt a warmth of satisfaction and hope deep down inside because you knew without a shadow of a doubt that come Christmas morning, Santa would deliver.

I am grateful to my parents for fostering in me such a deep trust in Santa Claus that it survived adolescence and has only grown in adulthood. I have tried to pass the same to my own children. And they are passing it on to theirs.

And deliver he did. Every year. Without fail.

He even delivered the year we went to grandma and grandpa’s house for Christmas. That was when I was four or five, and that was when my faith in Santa Claus coalesced firmly and forever in my heart.

Grandma and grandpa lived in the far-off land of San Juan County. In those days, much of the road from St. George to Blanding was unpaved. The journey began in the deep dark of early morning and did not end until late in the star-studded blackness of night. During the arduous trip between here and there—down across the Arizona Strip, past Short Creek and Pipe Spring, over the snow-enshrouded Kaibab Mountain, across Navajo Bridge, onto the vast and endless desert of the Navajo Nation via Tuba City, back up through Kayenta, into the enchanting spell of a snow-dusted Monument Valley, back into Utah through Mexican Hat and Bluff, and finally…finally… into the golden glow of Blanding’s street lights and up to the front of Grandma’s house, its white gables gleaming in the moonlight—I brooded and stewed over how Santa would ever find me so far from home.

Note: Lyman Hafen’s new book, illustrated by Ester West, is based on the Christmas memory shared here. A Christmas Journey is a beautifully illustrated children’s book for readers of all ages. It’s available at Deseret Book, The Book Bungalow, area Ace Hardware Stores, and online at LymanHafen.com.

About the Author

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

St. George Health & Wellness Magazine | November/December 2023 47

Having Healthy Conversations about Sexuality with Your Children

By Rob Henderson

THOUGH IT MIGHT SEEM COUNTERINTUITIVE AT FIRST GLANCE, YOU REALLY CAN’T START HAVING THESE TYPES OF CONVERSATIONS TOO EARLY. About the Author Rob Henderson is a dually licensed addiction counselor and recreation therapist (see AREtherapy.com) and is also an experiential trainer for behavioral health professionals (see RITEtrainings.org). Rob is married with a ginormous family that loves to adventure together (follow this wild bunch and they’re adventures on social media @ Dareful Parenting).

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In my clinical practice of addiction treatment, I’m working with more and more people who are struggling with and, more accurately, suffering from compulsive and hypersexual behaviors. As I take a therapeutic dive into these people’s lives and into their past histories, there are some storylines that are often repeated surrounding sexuality and sexual expression that would serve us well to consider.

One theme that arises frequently among those whom I serve is that during childhood and adolescence, conversations in the home about sex were infrequent, if at all, and when they did happen, they were quite awkward or obligatory. As a result, many of them have reported that it was hard to find a safe place to talk openly and comfortably about sexuality and maybe equally as difficult to get authentic and accurate information about what they were experiencing.

Another theme that is often repeated in therapeutic sessions is that many family, church-based, or even educational conversations about sex leaned heavily toward the “don’t” side of the topic, emphasizing what not to do and what was out of bounds or inappropriate.

Consequently, the healthy and beautiful sides of sexuality

REVISIT THIS

were left unaddressed or nebulous, leading many, often at very young ages, to experiment with and seek clarification from resources that were either equal in ignorance or, unfortunately, blatantly in opposition to what nurtures or fosters healthy and principle-based sexuality.

TOPIC OFTEN AND CREATE SPACES AND OPPORTUNITIES

Comfortable Conversations about Healthy Sexuality

WHERE QUESTIONS

With these concerns in mind, here are some evidence-based insights and suggestions that are especially helpful for families but can also apply, respectively, in our religious and educational communities. Don’t limit yourselves to “The Talk” or a one-time flyby about sex. Revisit this topic often and create spaces and opportunities where questions can be asked and feelings expressed in comfortable and casual ways. Talking about sex does not encourage sexual promiscuity, and in fact, one recent study found that kids who had a more open dialog with their parents about sex not only felt closer to them but were more trusting of their parents and their counsel.

Also note: though it might seem counterintuitive at first glance, you really can’t start having these types of conversations too early. Youth development research states that sexuality begins in infancy, and we have the opportunity to teach kids about sexuality from the earliest stages of parenting. There are many ways to approach this topic delicately and to talk about sex in age-appropriate ways. As one leading researcher explained, “Take the ideal age of when you’d talk to your kids about sex, back it up three years, and you’ll be three years too late.” Rest assured, conversations about sex are happening all around us, so we better get in the mix and get our two cents in—especially with those we love—or you can bet it will be done for us.

Online Resources: - www.healthychildren.org, “When and How to Talk with Your Child about Sex” - www.todaysparent.com, “How to Talk to Your Kids about Sex: an Age-by-Age Guide - www.parents.com, “The Best Sex Education Books for Kids of All Ages (and Their Parents)” Christian-Based Resource: - www.focusonthefamily.com, “Talking to Your Kids about Sexuality and Gender” - Ensign, August 2020 (includes several articles about healthy sexuality)

CAN BE ASKED AND FEELINGS EXPRESSED IN COMFORTABLE AND CASUAL WAYS. And while we’re on the topic of “the birds and the bees,” it’s important to steer away from cutesy nicknames and abstract words or phrases about sexuality.

Speak openly and accurately about human anatomy and natural physiological responses. In addition to being informative and educational, knowing our bodies and how they work becomes an important part of keeping us safe and protected.

Furthermore, while we’re having conversations about morality and sexual boundaries, and unfortunately, also about negative sexual influences like pornography and suggestive or predatory behaviors, don’t forget to have separate and meaningful conversations about healthy sexuality, when physical intimacy is appropriate, and what positive sexual expression looks like. As stated best in one study’s findings, “Families who have open and honest conversations (emphasis on conversations, plural) about human sexuality have, by far, the healthiest developmental outcomes.”

The following is a list of words and short phrases that others are using that may help you in addressing sexuality in the healthiest ways: maturity, honesty, commitment, procreative, marriage, shared values, divine, intense expression of love, unity, vulnerability, used for serving and sharing, consensual, enjoyable, mutual pleasure, safe, protected, in moderation, purposeful, beautiful, and trusting.

Here are some additional resources that you can consider as you approach this important and delicate topic.

Buddhist-Based Resource: - YouTube, “Sex Expert Webinar Series: A Buddhist Perspective on Sex” Books: - Sex is a Funny Word by Cory Silverberg - It’s Not the Stork by Robie H Harris - Fourteen Talks by Age Fourteen: the Essential Conversations You Need to Have with Your Kids Before They Start High School by Michelle Icard - Sex Education for Tweens: How to Have “The Talk” without Getting Embarrassed

by Gerald Mannes

Academic/Educational Resource: - Lancet Public Health Journal, “What is Sexual Well-Being and Why Does It Matter for Public Health?”

Therapy-Based Resources: - YouTube Channel, Center for Healthy Sex - www.psychcentral.com, “The Six Best Online Sex Therapy Platforms for 2023” - www.desertsolace.com, website for Desert Solace, a local (southern Utah) pornography and sex addiction treatment center for men,

St. George Health & Wellness Magazine | November/December 2023 49

A HEALTHY MOUTH IMPROVES YOUR LIFE

By Dr. William Plumb, DDS

We tend to compartmentalize the human body, and maybe our approach to health care is to blame. Gut issues? Go see a gastroenterologist. Heart?

Cardiologist. Nerves? Neurologist. Joints? Orthopedist. The human body is so complex with so many systems and treatment modalities that it would be difficult, if not impossible, to practice medicine otherwise.

But even though we’ve divided up the body into specialties, it does not change the fundamental truth that all these systems are intimately connected. They form one body, so it’s unreasonable to believe that one system has no impact on another or that a problem in one compartment cannot negatively affect another.

Consider dropping a pebble into a pond. It doesn’t matter where the pebble lands, the ripples will extend across the entire body of water.

And basically, driver or passenger, front seat or back, if someone passes gas in the car, it will impact everyone.

In dentistry, we deal with oral diseases caused by pathological bacteria. These bacteria metabolize glucose and excrete acid, which erodes tooth structure, causing dental decay. Other types of bacteria attack the hard and soft tissue surrounding the teeth, causing inflammation and bone loss. This is called periodontal disease.

Studies show that there is a strong correlation between diseases in the mouth and pathology in other parts of the body, including heart disease, diabetes, and even Alzheimer’s. The exact connection is still unresolved, but researchers believe that inflammation is the key mechanism in the process and that inflammation in one area of the body increases the inflammatory response to trauma and disease in other areas.

One famous study involved patients in the ICU on ventilators. The test group was provided basic oral hygiene. Their teeth were brushed and flossed daily.

The control group was treated with the typical standard of care. It was found that the test group receiving oral hygiene care had significantly fewer occurrences of respiratory infections than the control group.

Some of my own patients have reported sleeping better, feeling less stress, and having more energy after problems in their mouths were addressed. I firmly believe that a healthy mouth will significantly impact your life for the better. It is an important part of a healthy body.

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

St. George Health & Wellness Magazine | May/June 2023 51

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Light Intelligent Lenses

By Dr. Ryan Robison I am frequently asked questions regarding lenses that automatically darken in the sunlight. These lenses are called Transitions® photochromic lenses and were originally developed in 1990. Transitions® lenses adjust automatically from clear to dark when they are exposed to UV light. So when you are indoors, your lenses are clear, and when you go outdoors, they darken. They give you the ability to wear one pair of glasses without having to switch between clear glasses and sunglasses. It was cutting edge technology in 1990 and has improved over time.

By 1999, Transitions® lenses were available in virtually any eyeglass prescription. However, the lenses had a couple of major challenges in those early years: the lenses wouldn’t darken when you were in your car because the glass windshield was blocking the UV light, and the lenses took too long to lighten up when you came inside. With each generation of improvements, the lenses got darker and changed more quickly.

Transitions® latest release is Gen 8™. These new lenses darken faster, get clear faster, and offer superior vision and comfort.

They are able to block 100 percent of harmful UVA/UVB light and include two key benefits: reduced eye strain and reduced eye fatigue. Transitions® lenses also protect your eyes from blue light both indoors and outdoors.

Over time, Transitions® lens options have expanded. In 2010, Transitions® XTRActive® was introduced. This lens option provides a slight protective tint indoors, giving the lens an even darker tint outdoors, with the added bonus of darkening behind a car windshield. In 2012, Transitions® released their next major breakthrough with Vantage®. This updated version introduced a polarized lens feature. The last major release was in 2021 with Transitions® XTRActive® Polarized, their darkest lens to date.

If you are interested in learning more about Transitions® lenses, please stop by our office to see a demonstration and visit with one of our amazing opticians. Call us at 435-673-5577 to schedule an appointment. SouthWest Vision is located at 965 E 700 S, St. George, Utah. Visit our website at 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.

St. George Health & Wellness Magazine | November/December 2023 53

Five Ideas for Navigating Your Family Gatherings during the Holidays

“

By Matt Eschler, PhD, LMFT

Be a solution to stressful situations by bringing joy, peace, harmony and spirituality into your family circles.

“

About the Author

The holidays are often a “hot-button” time for families. This is true now more than ever. Religious and political differences, long-standing family squabbles, and disagreements about the location of the Christmas festivities can increase family stress.

Adult children have ideas that often differ from their parents and grandparents, and dividing time between family members and friends can be onerous and may even spoil the Christmas spirit. In order to navigate through all of this, consider using the following five holiday hacks.

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

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Keep advice to yourself unless you are specifically asked for it.

This recommendation holds true for family members of all ages: grandparents, parents, adult children, and everyone else. What would it be like if everyone took a break from their attempts to change each other and instead, used their energy to get to know each other better?

Set a goal to learn two new things about everyone that is involved in your holiday celebrations.

Give up all attempts to control others and instead, commit to respond positively in all circumstances.

If you catch yourself making a list of things that you want your mother to understand or your daughter to change, you are setting yourself up for frustration. Remember, any attempt you make to control other people puts you directly under their control. If you have decided that your brother must learn the importance of vaccinations or your father has to stop giving unsolicited advice, then these two men in your life will have control of your mood. By allowing them the freedom to do whatever they choose to do, your peace of mind will not be tethered to their actions.

You can just smile and allow them to think anything they wish. Whatever the circumstance, you can control only your own thoughts and actions.

Respond well, and let go of your need to control.

Manage your own expectations.

Before the holidays are in full swing, take the time to think about who you are planning to spend time with and what you are planning to do with them. Who will you eat Thanksgiving dinner with? Who will you shop with, play with, talk to, and be around throughout the holiday season? Decide now that you will not expect them to be different than they have always been. Let go of the desires you have for them to change so that you will feel more comfortable with them. Instead, consider their redeeming qualities. What is it you can appreciate about these individuals? If your brother has always competed with you and tossed passive-aggressive insults your way, be prepared for this to happen again rather than hope he has “grown up.” Respond by joking with him or excusing yourself and walking away. You will not feel disappointed or frustrated if you have no expectation that he has changed.

Manage your logistics in a way that you maximize time with people that you truly relax around and minimize time with toxic family members, friends, and acquaintances.

This may require you to get a hotel room for your family so you have some time to regroup and rejoin the activities. If there isn’t room in your budget for a hotel, choose wisely in advance who you will stay with or who you will invite to stay with you. Always have your own mode of transportation.

Make every attempt to not feel trapped.

Begin all interactions, especially holiday interactions, by having empathy.

No matter who you are going to interact with, no matter how toxic you believe they are, start all interactions with a commitment to see them with empathy. Put your views on hold, and walk in their shoes. While you may limit time with toxic family members, you can still extend yourself to them if you have honed the skill of empathic listening. Often, toxic people need compassion the most. I would never suggest that you write them off; I do suggest that you are mindful and accepting and that you try to see the world through their eyes as you interact with them.

Above all, enjoy your holidays. Be a solution to stressful situations by bringing joy, peace, harmony and spirituality into your family circles. Be your best self while seeing everyone through a lens of empathy as you move through your holiday plans.

St. George Health & Wellness Magazine | November/December 2023 55

How Does Hypnotherapy Heal The Mind?

By Erin Del Toro, Registered Clinical Hypnotherapist, ACHE The first time I saw a hypnotherapist, I was nervously and hesitantly trying it at the recommendation of loved ones and as a last resort. I’d seen some results after four years of traditional therapy, but I felt like I’d come up against a wall that was hindering my progress. In that first session, I was surprised at how quickly and effectively hypnotherapy helped me process my traumas and increased my feelings of self-compassion and selfawareness.

Over the next three months, I pursued additional hypnotherapy sessions and continued to improve. Impulse reactions and feelings that seemed beyond my control subsided and became manageable.

I felt happier, lighter, optimistic about my future, and more forgiving of the mistakes both I and others had made in my past.

The change seemed shockingly quick, yet I was more stable, grounded, and 56 www.sghealthandwellnessmagazine.com

peaceful than I’d been in years. I didn’t know how hypnotherapy worked; I was just happy that it did.

Now, as a clinical hypnotherapist, I have studied and learned about the changes that take place in the brain during hypnotherapy, and I love how soul-healing yet science-based it is. So, how does hypnotherapy work on the mind?

The answer to this question begins by understanding how the brain processes trauma. Most people tend to think of traumas as major events: physical or sexual violence, the death of a loved one, a serious accident. But traumas come in all shapes and sizes and can have big effects on the way our minds operate.

When a trauma or some type of reinforced pattern occurs, neural pathways (neurons linked together) are created in the brain as a response. As a result, unwanted

or negative feelings and habits become dominant in the brain and are manifest through our thought patterns and behaviors.

Before we reach full adulthood and most particularly before the age of seven or eight, our minds are most susceptible to brain changes. As we take in and process what the world around us means, the neurons of our minds form foundational neural pathways, or brain patterns, which have a heavy impact on the way we think, feel, and act for the rest of our lives.

Whether we experienced a challenging time growing up with big traumas or a relatively easy childhood with seemingly fewer traumas, our perceptions of what those traumas meant for us and the way we viewed ourselves because of them are the foundational pieces of how our minds think and react today.

The following hypothetical example demon­­ strates how this might work.

A three-year-old boy bursts through the kitchen door, excited to show his mother the spider he caught. But mother is focused on getting dinner on the table as quickly as possible, and her reaction to his spider reflects this: “I don’t want it in the house. A spider is not something to play with, so please go put it outside for now.”

The boy’s mother may love him to the moon and back, but at this moment, the boy feels rejected and sad. He says to himself, “What I do is dumb, and everyone else knows it.”

When this sort of thought is underlined in a young mind and feelings around it are negative, unwanted changes to the brain may occur and the mind can easily believe the evidence it sees is truth. For the boy, the conclusion he draws in his own mind can have a negative impact on the love and acceptance he feels in the future.

After this event, the boy’s mind subconsciously continues to look for patterns to support his “truth,” and he links them together for reinforcement. (After all, it’s the great downfall of the human mind that we naturally want to prove to

ourselves and others that our perceptions are right!) As he melds several more of these negative experiences together, he has a convincing case for believing that he does dumb things.

It is interesting to consider the possibilities of what this subconscious belief can yield as the child becomes an adult: he may feel unintelligent, “less-than,” or too scared to take positive risks, just to name a few.

As we grow to adulthood, the ability to easily change and form neural pathways is reduced, and only very specific and rare catalysts stimulate heightened opportunity for the brain to transform and to be restored. A person must connect with the subconscious mind in a deeper state of consciousness, and one of the few ways to access these states without the use of psychedelic drugs is hypnosis.

There are seven different stages of consciousness. In our waking state, our brainwaves are going so rapidly that we are not able to access the power of the subconscious. A clinical hypnotherapist is trained to help clients enter and stay in deeper states of consciousness, slowing brain waves and promoting a deep state of relaxed hyperfocus and high neuroplasticity.

With the brain open to change and with an experienced and trusted therapist, the person in hypnosis is able to: 1. Recognize the root of the problem.

2. More easily understand the issue for what it is.

3. Allow the mind to heal so that the original problem no longer continues.

4. Correct the old subconscious mantras. In the hypothetical case, “Everybody thinks I do dumb things” becomes “I do exciting, admirable, and daring things.”

5. Begin to experience conscious life in more positive ways (i.e. as a person who does exciting, admirable, and daring things).

When outdated feelings and subconscious mantras are no longer producing negative energy in your mind, the common result is to feel more happy, peaceful, and energetic. You may also find that the people and situations your negative mantra attracted to your life will fade away and no longer be obstructions.

If you would like more information about hypnotherapy or if you would like to see if you may be a good candidate, please visit 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.

St. George Health & Wellness Magazine | November/December 2023 57

Go Ahead and Talk to Yourself

Emotions have been described as the language of the soul. Unfortunately, sometimes this language is garbled gibberish, making it hard to know how to take action. Sometimes emotions are whiny and complaining and repeat themselves over and over in your mind. But most of the time, emotions get pushed out of the way where they fester in the body and eventually create discomfort and illness.

By Brigit Atkin

In reality, emotions are your best teachers, and if listened to and heeded, they may bring about amazing healing experiences. Below are several selftalk ideas—followed by a practical application—that might help you through a rough time:

You Just May Heal Your Emotions

Emotions can get in the way or get you on the way.

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1. Recognize that something is off. Notice where you feel discomfort in your body: sore back? tight hips? achy knees?

Physical discomfort is the body’s way of communicating with you that something needs attention, and often, it will be on the emotional level.

2. Validate the emotion. Literally name the emotion out loud.

This is so important! Many times, this second step is where an emotion will actually resolve itself, as the brain emits a soothing neurotransmitter to calm and soothe the body. Your feelings really do want to be acknowledged, and sometimes, that is all that is needed!

3. Ask yourself targeted questions. This will allow the subconscious programming to get to the root of your concern faster. Avoid self-judgment for best results. The subconscious mind stores and retrieves your “emotional programming,” including habits and patterns of thinking. To pull up the roots of negative thinking, asking questions is key to accessing this part of your mind.

4. Speak. Declare the desired affirmation or positive statement that resonates with you to reprogram these subconscious limiting beliefs. Use your voice, and declare these out loud several times per day until you notice a change in your thinking patterns. The subconscious mind is like a blank dry erase board, and it believes whatever you write on it. Your words are important, so take care to choose what you really want to feel.

for a morning walk each day, I would never need a therapist; so far so good! If you aren’t able to get up and move about easily, try moving whatever body parts you can, even as you sit in a chair or lie in a bed.

Wiggle your toes; circle your feet, hands, head. And most importantly, inhale big, deep breaths. Do this until you feel calm.

About the Author Brigit Atkin–Brigit of

Brightworks helps improve Emotions come and emotions go. the lives of others facing You don’t need to hang onto painful challenges and difficulties. ones, but remember that they are She is certified in the SimplyALIGN™ method your teachers! They are teaching you and was trained by founder what you care about, where you need Carolyn Cooper herself. For to improve, where you have conflict, more information, visit www. and where you need to let go. Once brightworksbybrigit.com. you have processed your emotions, remember to offer gratitude for what you’ve learned. Follow these steps each time emotions start to overwhelm you, knowing that you are strengthening that part of you that knows how to heal. Now is your chance to talk to your heart’s content without annoying anyone!

Here is an example of how I might put these four steps to work: 1. Something’s wrong. I notice that my hands are clenched and my shoulders are tight and hunched.

2. I feel out of control.

3. What am I trying to control? Am I taking on responsibility for someone else’s actions? What am I afraid of? Do I have a need to be perfect?

4. I no longer need to expect perfection. I can accept things the way they are for now. I let go of the things I can’t control. I see that this will all work out.

You may need to repeat the questions and the affirmations (positive statements) several times before you notice your body start to relax. Breathe. Repeat the positive statements again. Wait for an impression, especially if you feel something is missing. Inspiration almost always comes when the mind is relaxed and calm.

To complete the exercise, envision the chaos removed from around your body. Feel a flow of ordered energy and light enter your body from the crown of your head through the bottom of your feet.

If you are able, physical movement is a highly effective way to remove clutter from the mind and heart and to do away with tension in the body. I have always said that if I could go St. George Health & Wellness Magazine | November/December 2023 59

Staying Upright: Fall Prevention Tips

By Gini Grimsley, Director of Fitness Product, VASA Fitness

By Gini Grimsley, Director of Fitness Product, VASA Fitness

The statistics are startling: one in four adults will fall at least once each year; three million adults make a visit to the emergency room each year due to a fall injury; one in five falls result in a severe injury, like a broken bone or a head injury.

Although broken wrists and hips, dislocated shoulders, and bruised psyches are the most common injuries that result from a fall, falls are not a part of the normal aging process. It is true that strength and muscle mass diminish with age, but strength training and aerobic exercise can offset agerelated muscle atrophy.

Having stronger muscles has several positive impacts on the entire body, including: • Better bone density, which could decrease risk of fractures if a fall does occur.

• Greater balance, which gives you a better chance of catching yourself if you stumble.

• Improved posture, which is directly linked to balance and other functions like breathing and joint health.

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Strength training is sometimes viewed as harmful. This is a fitness myth, especially if proper exercise selections are made and intensity is progressed over time.

But using light weights is not the only safe way to strength train. Many purses, grocery bags, suitcases, and other household items can be heavy, and your body should be strong enough to manage these things (and more!) so that you can maintain your independence.

The ability to stay on your feet and avoid obstacles can take as little as twenty minutes per day and could save you a trip to the emergency room. Usually, exercises for fall prevention look like things you would do in everyday life: • Squatting (sitting and standing from a chair) • Hinging (picking up a laundry basket) • Lunging (walking up and down stairs) • Upper body pushing (pushing your chair away from the dinner table) • Upper body pulling (opening a car door)

Reduce your chance of falling by focusing on the following: 1. Strength training two to three times per week. Do two to three sets of eight to twelve repetitions of the five movement types listed above. Since strength is the focus, incorporating exercises that use multiple muscle groups is recommended. Once doing eight reps with a five pound weight becomes easy, the exercise should be loaded with more weight or more repetitions (staying within the eight to twelve-repetition range) to continue to challenge the muscle.

2. Review your medications with your doctor in case they may cause dizziness. Orthostatic hypotension (feeling dizzy upon standing) can be managed with help from your doctor. Your physician can also ensure that you’re raking the correct dosages of your needed medications.

3. Get your eyes checked often and update your eyeglass prescription, if needed. Limited vision can directly impact your ability to avoid obstacles.

4. Check your footwear. Soft, highly cushioned shoes may actually prevent your foot from feeling the ground, which is key to maintaining balance. Shoes with as little cushion as you can tolerate are recommended.

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.

5. Remove tripping hazards found in your home. Clutter can cause a fall if you forget it’s there.

6. Walk 5,000 to 10,000 steps each day. The more active and mobile you are, the sharper you remain and the more you can navigate challenging environments.

Avoid being a statistic this winter. Falls are one of the most prominent ways adults lose their independence. A little strength training will go a long way toward improving your balance and increasing your ability to navigate your home or the slippery sidewalks this winter.

St. George Health & Wellness Magazine | November/December 2023 61

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, recognize that no matter what might be going on in our lives, the fact that we can take a breath is something for

which we can all 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?

Gratitude: (Noun)

the State of Being Thankful or Appreciative

By Steve Wilson, Post Career Advisor

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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 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.

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.

St. George Health & Wellness Magazine | November/December 2023 63

Giving Holiday Gifts with

Confidence

By Chris Eschler, Health and Well-Being Life Coach

As the holidays approach, gift giving is on the minds of most of us. Although it is meant to be a joyful and selfless experience, l must confess that I usually feel angst and dread rather than cheeriness. What makes it more stressful is that my spouse’s love language is gift giving. As he excitedly goes off holiday shopping, I follow behind feeling like Scrooge.

Undoubtedly, he sees me as a Scrooge as he listens to me groan.

In examining what causes my “gift dread,” I’ve concluded that I suffer from gift-giving apprehension, and I know I am not alone with this anxiety.

Many individuals admit to experiencing feelings of ambivalence when it comes to gift giving. According to a study in the Journal of Experimental Social Psychology, many people relish the opportunity to buy presents because “gift giving offers a powerful means to build stronger bonds with one’s closest peers. At the same time, many dread the thought of buying gifts; they worry that their purchases will disappoint rather than delight the intended recipients.”

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Worrying causes many givers to buy more expensive gifts, believing this will convey a message of greater thoughtfulness and meaning. This notion is far from true. According to the study “Money Can’t Buy Love: Asymmetric Beliefs about Gift Price and Feelings of Appreciation” by Francis J. Flynn and Gabrielle S. Adams, gift recipients generally do not relate a dollar amount to actual feelings of appreciation. According to the study, giving an inexpensive gift does not deem the gift to be less thoughtful just as giving an expensive gift does not mean a gift is more thoughtful.

Thoughtfulness and meaning are more likely to be gauged by perceived effort.

...Giving an inexpensive gift does not deem the gift to be less thoughtful How does a receiver know how much just as giving an effort you put into your gift? You let them know in ways that say “You are important expensive gift to me.” Use statements like these: “While I was shopping for your gift, this caught does not mean my eye. I knew I had to get it for you!”

“I made this especially for you because I a gift is more knew that it would remind you of the trip we took.” “I wanted to get you just the right gift. thoughtful.

I was thrilled when I finally came across this item.” Here are some gift-giving suggestions to quash your gift-giving apprehension:

• Think about what message you want to convey to the recipient.

This can be a sentimental message, an item that sparks a pleasant memory, or a reminder of how much you appreciate the recipient in your life. Unfortunately, we cannot fully give back what someone has graciously done for us. However, a token that evokes that memory reinforces the love and appreciation that you feel. It doesn’t have to be complicated; a bag of their favorite treats sends the message that you care, especially when a note is included that expresses your sentiments.

• What would you like your recipient to experience?

Perhaps you see that your loved one is over-extended. What gift can you give that would lighten their load? Would a meal subscription, cleaning service, or spa experience be a helpful solution? Maybe you perceive your recipient could use a get-away. A weekend retreat might be the perfect solution.

Someone with small children might feel a huge relief from the gift of babysitting. Maybe you see that your loved one holds a lot of responsibility; letting loose might be just what is needed, so tickets to their favorite band might be the perfect gift.

• Share a talent that you have developed.

You might have a talent or ability that could be used to benefit another. Don’t downplay that talent. Instead, turn it into a gift, such as a free lesson, car repair, baked good, musical recording, or room organization.

Final Thoughts When you think about how your gift will benefit the receiver, you can let go of the fear of disappointing. In most cases, the gift recipient will be overjoyed as long as they know you personally put effort and thought into their gift. When presenting your gift, vocalize the endearing thoughts and appreciation that you hold for them, or include a written note that expresses your sentiment.

Whatever the gift you settle on, keep in mind that a great gift makes life more simple rather than more difficult. A gift certificate to a spa shouldn’t stop there. Schedule the appointment, and even offer to chauffer. Otherwise, that gift certificate might get lost in a drawer.

About the Author

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

St. George Health & Wellness Magazine | November/December 2023 65

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

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How Sunlight Systems and Solatube Products Can Improve Your Health and Make You Feel Better!

By Solatube of Southern Utah If you are like most people, you spend about 90 percent of your time indoors, and on the coldest days of winter or hottest dog days of summer, it can be even more.

Over the past few decades, public health officials have warned about the risk of spending too much time in the sun. While it is important to protect yourself against an overabundance of UV rays, an increasing body of evidence shows a litany of negative health effects that are caused by forgoing the sunlight. Solatube, a local southern Utah business, can help you overcome this challenge by bringing beautiful, natural light into your home with their innovative tubular skylight technology and converting dark spaces in your home or business into places you love.

The following are ten great, scientifically-proven reasons to bring sunlight into the spaces where you spend the most time: 1. Natural Lighting Increases Focus.

Natural light during both the morning and evening has been shown to increase concentration and focus.

A naturally lit space will help you be more productive than an artificially lit work environment.

2. Natural Lighting Reduces Blood Pressure.

Research shows that sunlight alters levels of the small messenger molecule nitric oxide in the skin and blood, which reduces blood pressure.

3. Natural Lighting Reduces Stress and Anxiety.

Sunlight improves the communication between the regions of the brain that are central to your handling of emotions, such as stress and anxiety.

4. Natural Lighting Can Boost Your Immune System.

Your immune system relies on T cells to fight foreign pathogens. Sunlight (specifically the vitamin D it creates) wakes them up.

higher level of serotonin in your body (triggered by sunlight) suppresses appetite. Additionally, ultraviolet (UV) radiation helps suppress obesity and symptoms of metabolic syndrome.

5. Natural Lighting Increases Happiness.

Sunlight causes your brain to produce serotonin, a hormone that can improve mood by alleviating pain, providing energy, and making you feel happy and wellrested. Sunlight also produces endorphins, otherwise known as “feel-good hormones.”

9. N atural Lighting Can Help Make You Smarter.

A study conducted by the Sacramento Municipal Utility District found that people performed 10 to 25 percent better on tests of mental function and memory recall when they worked in a room with daylight and a view.

6. Natural Lighting Is a Vital Source of Vitamin D. A study conducted in 2010 found that vitamin D regulates the control of cell cycles and the functioning of over 200 genes in the body. It promotes the health of your bones, intestines, muscles, brain, and immune, pancreatic, and cardiovascular systems. Having your home set up to receive as much sunlight as possible can help improve your absorption of vitamin D.

10. Natural Lighting Improves Energy and Sleep.

Sunlight slows down your body’s ability to make melatonin, the hormone that regulates sleep and makes us tired.

Sunlight allows you to sync up with nature’s clock for a steady circadian rhythm, putting your body’s inner clock on track while giving you a better night’s sleep and more energy during the day.

7. Natural Lighting Benefits Vision.

While it’s true you shouldn’t stare directly at the sun, the light it creates is good for your eyes. Natural light has been shown to lower the risk of nearsightedness in children and young adults by helping the eye produce dopamine, an aid in healthy eye development.

Sunlight Systems has been serving southern Utah for over twenty-five years. They are licensed and insured and would love to visit with you in your home about how they can add natural light and fresh air to your living space or workplace.

8. Natural Lighting Could Help You Lose Weight.

Is this a magical diet trick? No, it’s just another amazing benefit of sunlight. A

Please visit their showroom at 1316 S. 400 E. Suite C1 in St. George, Utah, or call them at 435-673-4774 to schedule a free in-home consultation.

St. George Health & Wellness Magazine | November/December 2023 67

Is Prickly Pear the New Superfood?

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

Prickly Pear cacti are everywhere in southern Utah—along trails, vacant lots, rangelands, and gardens. In the spring, you have likely admired their yellow and pink flowers. Recently, prickly pear has gained status as a superfood alongside perennial favorites blueberries and kale.

Utah is host to eight species of prickly pear in the genus Opuntia.

The most studied and most common culinary variety is Opuntia ficus-indica, which is not native to Utah. It originated in Mexico and is a major agriculture export. For simplicity, most species are lumped together as “prickly pear.”

Prickly pear’s broad leaves are called “cladodes,” and the fruits are named “tuna.” If you have the urge to collect the fruit, tell your friends you’re harvesting “desert tuna,” and report back to me. Tuna contains half the vitamin C of an orange and is high in magnesium, potassium, flavonoids, and antioxidants.

The cladodes are high in dietary fiber. They are often cut into strips and served as a vegetable called nopalitos.

In several clinical studies to determine its health benefits, the prickly pear was shown to: • Improve cardiovascular health.

• Increase heart rate variability.

• Increase neuroplasticity.

• Improve fatty liver.

• Alleviate irritable bowel syndrome.

• Lower blood glucose.

• Lower cholesterol.

• Reduce body weight.

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Many of the micronutrients contained in prickly pear can be found in commercially available juices. Like most foods, to obtain all of the benefits, prickly pear should be prepared from the whole plant.

If you’re harvesting prickly pear in the wild, start with the fruits.

Make sure to wear leather gloves to protect yourself from the spines. Use a knife to peel the spines and skin before eating the fruit. (The spines are impossible to remove from your tongue. Ask me how I know.)

The cladodes of some species may cause nausea, vomiting, and diarrhea, so I would stay away from wild prickly pear leaves until you gain more experience with them. Happy harvesting!

About the Author

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

The Balancing Act:

The Power of Liquid Assets and Cash Flow-Producing Investments in Your Retirement Plan

By Branden DuCharme, AWMA®

About the Author

Branden DuCharme is a husband, father and accredited wealth management advisor (AWMA®) with DuCharme Wealth Management.

He is also a graduate of Utah Tech University with a Bachelor Degree in Finance.

Retirement planning is a multifaceted puzzle, with individuals striving to assemble the pieces that will secure a comfortable and worry-free future.

One crucial element that often gets overlooked in this endeavor is the strategic combination of liquid assets and illiquid cash flow-producing investments.

This harmonious blend can make the difference between a retirement marked by financial peace or one fraught with anxiety. In this article, we explore why this balance is pivotal in any retirement plan and how it can set the stage for a secure and fulfilling retirement.

• Steady Income: Illiquid investments that produce cash flow provide you with a consistent source of income, reducing the need to dip into your liquid assets regularly. This income stream acts as a paycheck during retirement, helping cover your living expenses.

• Inflation Hedge: Unlike cash sitting in a savings account, many illiquid investments have the potential to outpace inflation over time. Rental income can be adjusted to keep up with rising living costs, and dividend stocks may increase their payouts as well.

• Long-Term Growth: Illiquid investments can offer the potential for long-term capital appreciation. Real estate values and the stock market, though not guaranteed, tend to grow over time, which can bolster your retirement nest egg and leave a legacy for your heirs.

The Role of Liquid Assets

A key to a successful retirement plan lies in striking the right balance between liquid assets and illiquid cash flow-producing investments.

This balance is not a one-size-fits-all formula; it varies based on individual circumstances, risk tolerance, and retirement goals. Here are some guidelines to help you think about your equilibrium:

Liquid assets are like the safety net of your retirement plan. These are the financial resources readily available in cash or easily convertible to cash, such as savings accounts, money market funds, and short-term investments and marketable securities. Their primary purpose is to cover shortterm expenses and unexpected emergencies.

• Emergency Fund: Liquid assets are your first line of defense against unforeseen events, like medical emergencies or home repairs. Maintaining an emergency fund in a liquid form ensures that you can handle these situations without compromising your long-term investments.

• Flexibility and Opportunity: Having liquid assets on hand provides the flexibility to seize investment opportunities that may arise unexpectedly. Whether it’s a market downturn or a promising real estate deal, having cash readily available can yield significant advantages.

• Peace of Mind: Knowing you have immediate access to funds can reduce stress during retirement. It can assist you in navigating life’s uncertainties with confidence so that you don’t have to worry about selling illiquid investments prematurely.

The Value of Illiquid Cash Flow-Producing Assets While liquid assets provide safety and flexibility, illiquid cash flowproducing assets are the backbone of a sustainable retirement income strategy. These assets include rental properties, dividendpaying stocks (in qualified retirement accounts), annuities, and more. They generate regular income streams that can help you maintain your desired lifestyle in retirement.

The Art of Balancing

1. Assess Your Needs Start by calculating your expected retirement expenses, including both essential and discretionary spending. This will help determine how much liquid cash you need to cover immediate costs.

2. Income Sources Analyze your existing and potential cash flow-producing assets.

Consider rental properties, dividend stocks, bonds, and other income-generating investments. Evaluate their reliability and stability in providing income.

3. Regular Reassessment As you move through retirement, periodically reassess your financial situation. Adjust the balance between liquid and illiquid assets based on changing needs, goals, and market conditions.

Conclusion Retirement planning isn’t just about saving a substantial nest egg; it’s about effectively managing and deploying your financial resources to maintain a comfortable lifestyle and pursue your goals. The combination of liquid assets and illiquid cash flowproducing investments is a critical component that may make your retirement dreams a reality. Liquid assets tend to provide security and flexibility, while illiquid investments tend to offer stability and growth potential. Striking the right balance between the two is the art of crafting a retirement plan that promotes financial stability and peace of mind in your golden years.

Disclaimer: DuCharme Wealth Management & SCF Investment Advisors, Inc. are separate entities. Advisory services offered through SCF Investment Advisors, Inc. 10150 Meanley Drive, First Floor San Diego, CA 92131 (800) 955-2517 • Fax (559) 456- 6109. www.scfsecurities.com.

Local office: 50 E 100 S, Suite 300, St George, Utah 84770. 435-288-3396.

St. George Health & Wellness Magazine | November/December 2023 69

Cravings, a Signal Something Is Missing

By Koby Taylor, PharmD

Cravings are often seen as a negative aspect in our lives, associated with unhealthy eating habits and a lack of selfcontrol. However, what if I told you that cravings could actually be signs of mineral and amino acid deficiencies in our bodies? In this article, we will explore the connection between cravings and nutrient deficiencies. Understanding this link can help us make healthier choices.

Our bodies are incredibly intelligent and have a way of communicating with us when something is amiss. Cravings can be seen as forms of communication, signaling that the body is lacking certain essential nutrients. By paying attention to these cravings, we can gain valuable insights into what our bodies truly need.

Craving Chocolate One common craving that many people experience is a desire for chocolate. While chocolate is often associated with indulgence and pleasure, it may also be a sign of magnesium deficiency.

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, energy production, and the synthesis of DNA and proteins. When our bodies lack magnesium, we may experience symptoms such as muscle cramps, fatigue, and irritability. Chocolate, particularly dark chocolate, is rich in magnesium, which could explain why we crave it when our bodies are deficient in this mineral.

may experience symptoms like muscle weakness, fatigue, and irregular heartbeat. Craving salty foods could be the body’s way of trying to replenish these essential minerals.

Craving Sugar Cravings for sugary foods, like cookies or ice cream, are also quite common. These cravings may be a sign of a deficiency in certain amino acids, such as tryptophan or tyrosine. Amino acids are the building blocks of proteins and play a vital role in various bodily functions, including the production of neurotransmitters like serotonin and dopamine. When our bodies lack these amino acids, we may experience symptoms like mood swings, depression, and low energy levels. Craving sugary foods could be our body’s attempt to increase the production of these neurotransmitters and improve our mood.

Biological Needs Interestingly, cravings for specific foods can also vary depending on our gender. For example, many women experience intense cravings for chocolate or other sweet treats during their menstrual cycles.

This could be due to the fluctuation of hormones, particularly estrogen and progesterone, which can affect their brain chemistry and increase their desire for sugary foods. Understanding these hormonal changes and their impact on cravings can help women make healthier choices during this time.

Craving Salt

Alternatives to the Processed Indulgences

Another common craving is for salty foods, such as chips or pretzels. This craving may indicate a deficiency in minerals like sodium, chloride, or potassium. These minerals are essential for maintaining proper fluid balance, nerve function, and muscle contractions. When our bodies lack these minerals, we

If you are craving chocolate, opt for dark chocolate with a high percentage of cocoa as it contains more magnesium and less sugar. If you are craving something salty, reach for a handful of nuts or seeds, which are rich in minerals like sodium and potassium. And if you are craving something sweet, try satisfying

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your sweet tooth by making a berry smoothie with fruits like berries or a small piece of dark chocolate. This is one of my favorite things to make, and it curbs my appetite for those sugary snack foods.

Cravings can have a profound impact on both our mental and physical well-being.

Mentally, they can lead to mood swings, causing us to feel irritable, anxious, or even depressed. The constant desire for certain foods can create a sense of frustration and dissatisfaction, affecting our overall mood and emotional stability. Physically,

cravings can result in lethargy and a lack of energy. The consumption of refined sugar, often found in highly processed foods, can lead to inflammation in the body. This inflammation can manifest as joint pain, digestive issues, cognitive dysfunctions, and even skin problems.

Ultimately, succumbing to cravings can have detrimental effects on both our mental and physical health.

caution. It is easy to give in to unhealthy cravings and indulge in foods that are high in sugar, salt, or unhealthy fats.

Instead, we should strive to find healthier alternatives that can satisfy our cravings while providing the necessary nutrients our bodies need.

While cravings can provide valuable insights into our nutrient deficiencies, it is essential to approach them with

Santa Clara (435) 703-9680 St. George (435) 656-2059 www.FusionSpecialtyPharmacy.com

#FusionIsBetterMedicine FUSION PHARMACY

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 32 states. Fusion is proud to have two locations to better serve the southern Utah community. Koby graduated from Brigham Young University with a degree in molecular biology in 1995 and from the University of Utah with his Doctorate of Pharmacy in 2000.

St. George Health & Wellness Magazine | November/December 2023 71

Understanding Warning Strokes

Diagnosing a transient ischemic attack (TIA), sometimes called a “warning stroke,” can be challenging because symptoms often disappear within an hour. However, it’s important to seek emergency assessment to help prevent a full-blown stroke.

Article Courtesy of Family Features

People with cardiovascular risk factors, such as high blood pressure, diabetes, obesity, high cholesterol, and smoking, are at high risk for stroke and TIA. Other conditions that increase risk include peripheral artery disease, atrial fibrillation, obstructive sleep apnea, and coronary artery disease. In addition, a person who has had a prior stroke is at high risk for TIA.

What to Expect If You Experience Stroke Symptoms, Even If They Disappear

While a TIA, which is a temporary blockage of blood flow to the brain, doesn’t cause permanent damage, nearly one in five people who have a suspected TIA will have a stroke within three months, according to a scientific statement published in the American Heart Association journal Stroke. Additionally, almost half will occur within two days—which is why TIAs are often described as warning strokes.

TIA symptoms are the same as stroke symptoms, only temporary. They begin suddenly and may have any or all these characteristics: • Symptoms begin strong then fade • Symptoms typically last less than an hour • Facial droop • Weakness or numbness on one side of the body • Trouble finding the right words or slurred speech • Dizziness, vision loss, or trouble walking The FAST acronym for stroke symptoms can also be used to identify a TIA: F—face drooping or numbness; A—arm weakness; S—speech difficulty; T— time to call 9-1-1, even if the symptoms go away.

Given the appropriate scan, two in five people will learn they actually had a stroke rather than a TIA, according to the scientific statement, which highlights the importance of seeking prompt medical attention. Upon arrival at the emergency room, a series of tests may be completed after assessing symptoms and medical history, including a CT scan, a MRI, and blood tests.

A CT Scan is a non-contrast scan used to look at the blood vessels in the head and neck to rule out brain bleeding and TIA mimics (conditions that share some signs with TIAs but are due to other medical conditions, such as low blood sugar, seizure, or migraine). A CT scan may also be used to assess the neck arteries; nearly half of people with TIA symptoms have narrowing of the large arteries leading to the brain.

MRI is the preferred way to rule out a brain injury, such as a stroke. Magnetic resonance imaging (MRI) is typically done within twenty-four hours of symptoms beginning. Because some emergency rooms may not have access to an MRI scanner, patients may be admitted to the hospital or transferred to a center. About 40 percent of patients who go to the emergency room with TIA symptoms are diagnosed with a stroke based on MRI results.

Blood Tests will typically be completed to rule out conditions that may cause TIA-like symptoms, such as low blood sugar or infection, and check for cardiovascular risk factors like diabetes and high cholesterol.

Once a TIA is diagnosed, a cardiac checkup should be completed within a week of having a TIA, if not done in the emergency room. Consultation with a neurologist should also be completed within 48 hours (no longer than one week) after experiencing a TIA, as early consultation with a brain specialist is associated with lower death rates after a TIA. To learn more and find additional resources, visit Stroke.org.

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Protecting Children in a Digital Age Article Courtesy of Family Features

Keeping a watchful eye on your kids requires an increasing level of tech savvy many parents find intimidating.

Not only are your kids vulnerable to bad actors online, but your family’s personal information could be at risk as well. Learn how to protect your children and family in this digital age with these tips:

Elementary-Age Children • Encourage open communication.

Have conversations about what your kids see and do online, and talk with them about potential dangers. Avoid lecturing in favor of an open exchange of information.

• Make their inherent interest in privacy work in your favor. Kids in this age group, particularly toward the middle school years, understand the concept of privacy and value it immensely. Use that context to help them understand what goes online is there to stay. Talk about what kinds of information should always be kept private, including identifying details like addresses and social security numbers.

• Stay on alert. Not all apps are completely safe (even the ones you can access from trusted stores) and

not all filters are foolproof. Keep close tabs on what your kids are downloading by reading comments and reviews and regularly monitoring what kind of content they see.

Middle School and High School Children • Continue talking about privacy. You can never have too many conversations about privacy. What seems like harmless sharing on social media can be quite revealing. For example, frequent posts about visits to a favorite store or restaurant can allow a predator to begin tracking behavior patterns that make your child a target. It’s also important for kids to understand how their privacy settings work. For example, settings that allow exposure to friends of friends make their visibility to strangers much broader than they may realize.

• Help manage their online reputation.

Behaviors that once resulted in a day or two of hallway chatter can now live forever. Documenting mischief online is only fun until it spills over into real life and everyone sees those mistakes in full color, including prospective future employers.

• Be clear about your position on bullying.

From the safe distance of a screen, it’s easier for kids (and adults) to say things they’d never say in person. Teach your kids to handle problems constructively offline and avoid engaging in attacks on others through social media, email, and other platforms.

College Students • Reinforce the risks. Once they’re on their own, kids may feel more liberated to make their own choices online. However, college students are easy prey for identity theft and worse.

Remind them what’s at stake if they fail to protect their identity and private information, like where they live and what they do on a regular basis.

• Teach smart practices. With all the independence that comes with college life, this is an ideal time for your student to take personal responsibility for his or her online security, including learning about virus protection, updating software, avoiding scams, and backing up data.

If you’re looking for more practical advice for everyday family matters, visit eLivingtoday.com.

St. George Health & Wellness Magazine | November/December 2023 73

SOUTHERN UTAH'S PREMIER RESOURCE FOR HEALTH, FITNESS, NUTRITION, FINANCE, MIND/BODY, ACTIVE AGING, AND CULTURE.

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

health&wellness

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

st.george

Cover Story:

Southwest Utah’s Top Three Fall Foliage Viewing Destinations See Page 14

Understanding Depression:

Causes, Myths, and Treatments See Page 14

Food, Fun, and Friends Abound at the Fair See Page 16

INSIDE: The Importance of a Health Care Home / 30 Are Your Seasonal Allergies Driving You Crazy / 66

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MARCH/APRIL 2022 sghealthandwellnessmagazine.com

2/7/22 10:49 PM

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

INSIDE: St. George Bicycle Collective Rolls On / 18 Commonly Asked Questions about IV Nutrient Therapy / 32 Graceful Aging with Cosmetic Facial Acupuncture / 52

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SEPTEMBER/OCTOBER 2022 sghealthandwellnessmagazine.com

8/8/22 11:19 AM

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

Make Volunteering Your New Year’s Resolution!

INSIDE: Connect to Your Community

by Shopping Local / 18 2022 Jubilee of Trees Event to Support Behavioral Health Resources / 26 Recreation Therapy: Getting Comfortable with the Uncomfortable / 60

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See Page 14

Staying Healthy During the Holidays

See Page 14

NOVEMBER/DECEMBER 2022 sghealthandwellnessmagazine.com

10/9/22 4:39 PM

INSIDE: Alternative Therapies for Your Dog’s Health / 32 Winter Warm-Up Health Tips: Eat Well, Be Positive, Move More / 36 Change Your Mind, Change Your Life / 52

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JANUARY/FEBRUARY 2023 sghealthandwellnessmagazine.com

12/8/22 9:25 PM

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St. George Health & Wellness Magazine | September/October 2023 74

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76 www.sghealthandwellnessmagazine.com