St. George Health & Wellness Magazine January/February 2024

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

Looking Ahead:

What Can You Accomplish in Thirteen Weeks?

See Page 14

INSIDE: Prepare Today for a Thriving Tomorrow / 24 Five Tips to Help You Overcome Gym Anxiety / 36 Finding the Perfect Pet Partnership / 40 JANUARY/FEBRUARY 2024 Habits: Makin’ Good Ones and Breakin’ Bad Ones / 48 sghealthandwellnessmagazine.com

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St. George Health & Wellness Magazine | January/February 2024 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 Supporting Sports Nutrition for Children and Teens......................................................... 16 Safe, Supportive Slimming: TOPS Members Find Weight Loss Manageable..................................................... 20 Prepare Today for a Thriving Tomorrow, Part Two........................................................... 24

Staying Fit, Staying Young............................. 26

Featured Story Prepare Today for a Thriving Tomorrow, Part Two.......................................................... 24

JANUARY./FEBRUARY 2024

Mind and Body

On The Cover: Looking Ahead: What Can You Accomplish in Thirteen Weeks?................................... 14

Looking Ahead: What Can You Accomplish in Thirteen Weeks?.............. 14 Managing Bad News with Optimism..... 28

Community and Culture

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

Trailblazer Nation: Letter from the President................................. 10 Make 2024 the Year of Your Career............... 13 Don’t Be Limited by Imposter Syndrome............................................ 18 Homeownership Builds Wealth....................... 22

Sandwich Ride.................................................... 31 Keeping Your Feet Under You: Preventing Foot and Ankle Injuries in Pickleball..... 32 The Language of Health: Translation Services Offer Medical Information to All........................ 34 Five Tips to Help You Overcome Gym Anxiety in 2024................................... 36

Using Resolutions to Level Up This Year... 56

Navigating the Numbness: Neuropathy Relief in Southern Utah...... 42

Transitions............................................................ 62

The Skinny on Sugar........................................ 38

Wisdom Teeth Removal: Should I or Shouldn’t I?............................... 50

Utah Tech University Celebrates a Quarter Century of Dental Hygiene Excellence.................................................................. 44

Here Is Your Homework: A New Way to Process Emotions............ 58 Serotonin, Your Feel Good Drug, Naturally............................................................ 70

Relationships and Family

The Healing Herb Alternative Health Concierge Shop: Empowering Wellness.................................. 53

Finding the Perfect Pet Partnership........ 40

Winter Warning: Dry Skin Ahead!............ 66

Promise a New Year Filled with Complaints!................................. 54

Top Tips to Get Ready to Run..................... 64 Can I Really Buy a Home in a Resort Hotel?................................................ 30

Habits: Makin’ Good Ones and Breakin’ Bad Ones........................................ 48

Salty Snacks and Your Health........................ 68 New Year, New Beginnings: Managing Your Investment Portfolio with Fresh Eyes............................................... 69

A Drive Down Bluff Street..................... 46

Do Soulmates Have Better Odds for Lasting Love?................................. 60 Three Ways to Support Veterans in Your Community............................. 72

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.

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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 The hardest messages for me to write for this magazine are those for the January/February issues because they can easily fall into the platitudes often used when we speak of New Year’s resolutions. This year in particular, I wanted to write something different—a message that offered the spirit of what a new year brings but did not fall into the stereotypical declarations so often found in a blog or social media post.

The night before my article was due, I was still unclear about the direction I wanted it to take, so I went to bed hoping for some inspiration to slip into the recesses of my subconsciousness and provide me with what I needed.

After hours of tossing and turning, I finally gave up, grabbed my phone and headphones, and headed out to the couch to see if I could wear down my conscious mind by mindlessly scrolling through social media. Around 4:00 a.m., my strategy worked. I fell asleep and began to have a very vivid dream. Usually, I can’t remember what I dream about, but this time, it was different.

The dream took place in a small town that looked similar to the southern Utah area, with a landscape of red rocks and beautiful plateaus painted with hues of orange, pink, and purple. I found that I was an observer and not a participant to all that was going on around me (like Scrooge in A Christmas Carol but with no ghosts of Christmas past, present, or future).

I saw a man who lived in a simple cottage-style home. For some reason, I knew his name—Eliot—even though I had never seen him before. Eliot was the kind of man who found joy in the simple things: the chirp of a cricket, the rustle of leaves, and the smell of rain on dry earth.

In some strange way, I was connected to Eliot emotionally, and it was my job to observe and learn from his story unfolding before me. Just as I had been pondering the upcoming New Year and resolutions I would like to make, Eliot was also pondering about his resolutions and how he might be able to help me. I noticed Eliot’s resolutions didn’t involve the typical health and wellness goals that I had been thinking about. Instead, he resolved to find happiness in the everyday, to seek health in laughter and stories, and to embrace the absurdities of life with open arms.

Eliot started his journey with a simple act: he planted a garden. But this was not just any garden; it was a garden filled with the most whimsical plants he could find—one’s I had never seen. They included striped tomatoes, purple carrots, and flowers that looked like they belonged in a Dr. Seuss book. As he tended to his garden, neighbors began to stop by, initially out of curiosity but soon out of a shared joy in the odd and beautiful.

As the garden grew, so did Eliot’s circle. People from all walks of life, each with their own stories and struggles, found common ground in the soil of this unusual garden. They shared tales and laughter and exchanged recipes for dishes made from the bizarre fruits of their labor. Slowly, the garden became more than just a plot of land; it became a community.

It wasn’t long before Eliot began to change in subtle and profound ways. His laughter came more easily, his steps were lighter, and his heart, once burdened by the world’s woes, now sang with the stories of those around him.

The garden, in its own quirky way, had become a sanctuary of wellness, not just for the body but for the soul.

After awakening from this strange dream, I pondered its symbolism and meaning. For me, the lesson was clear: health and happiness are not just about diet plans and exercise routines; they are about connection, joy, and finding beauty in the unexpected.

As we step into the New Year, let us look beyond the conventional resolutions. Let us find health and wellness not only by eating healthier and exercising more regularly but also by connecting with those around us and by embracing and learning from the unexpected things that happen in our lives.

May your journey through 2024 be that kind of journey.

Brendan Dalley Brendan Dalley Editor Editor

St. George Health & Wellness Magazine | January/February 2024 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 2024.

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M AYO R ’ S M E S S A G E It wasn’t a feast for the eyes at that moment, just a lot of asphalt and a pile of dirt. Yet when my imagination took over, the possibilities were endless.

I envisioned peaceful springtime lunches, community events—a gathering place for all.

These thoughts emerged during the groundbreaking for our new City Hall building, to be located at 61 South Main Street, directly across the street from Historic Town Square. Scheduled to be completed some time in 2025, this new community space is in the right location and comes at the right time in our city’s history, a time when our population growth dictates that we grow accordingly to better serve our residents.

A lot of teamwork went into the groundbreaking event and a lot will go into this project. This type of collaboration is something our City is known for. It is baked into our culture.

We have many awesome events in store for 2024. Here are a few to put on your radar: Virgin River Half Marathon (January 13): The 42nd edition of the Virgin River Half Marathon and 5K/ Fun Run Walk N’ Roll is set for January 13, 2024, at 9:00 a.m., beginning and ending in front of the Dixie Convention Center. It is set on the river’s edge with eye-popping views, enthusiastic participants, and mild temperatures that are the envy of the Wasatch Front. As the longest running 13.1-mile race in southern Utah, this spectacular course is on paved city trails that wind along the Virgin River, ushering you through the beautiful landscape of St. George. It is among our most popular races.

Heritage Day (January 20): Each year on January 20th, we commemorate the City’s birthday by preparing free root beer floats at the Social Hall from noon to 2:00 p.m. as part of our Heritage Day celebration. In addition to the refreshments, there are several other freebies available, including free admission to the Sand Hollow Aquatic Center, St. George Recreation Center, and St. George Art Museum and free rides all day on SunTran buses. Also, the train at Thunder Junction and the St. George Carousel will be free all day. This is an awesome, family friendly activity. Help us ring in our 162nd birthday!

State of the City and Dixie Regional Transportation Expo (February 13): It is my great privilege to host the State of the City address, set for February 13, 2024, at 3:00 p.m. in the Dixie Convention Center’s Garden Room. There is no charge to attend the event and light refreshments will be available.

Our team will provide updates on City projects, including the new City Hall building, Fire Stations 1 and 10, and the 3000 East project, among others. While you are there, take a moment to stop by the Dixie Regional Transportation Expo, which will be in full swing down the hall at the Dixie Center. The Expo will have all types of information available on transportation projects throughout the entire county.

St. George Art Festival (March 29–30): The St. George Art Festival prides itself on being a world-class, family-friendly event. Festival goers enjoy thousands of original works of art, live entertainment on two stages, a vibrant children’s area, and food of all types. It’s a can’t-miss event that demonstrates that spring has arrived in St. George. A year ago, the Art Festival added a headliner concert that took place on Tabernacle Street on the expanded festival grounds. We haven’t confirmed the artist for this year, but we are close to announcing the name of another outstanding musical group for this concert!

If your resolution is to get more involved and become better connected to your city, we’ve got you covered in 2024.

Mayor, City of St. George St. George Health & Wellness Magazine | January/February 2024 9

As we ring in thetoNew Year, there has as never been time I am thrilled announce that part of aa better landmark to start making progress on your educational and career goals. partnership, Dixie State University and the Greater Zion Whether you are looking to learn new skills or to earn a degree, Convention & Tourism Officetohave entered a strategic Utah Tech University is excited help you alonginto the way. marketing agreement that will result in Greater Zion receiving In partnership the Utah Systemmarketing of Higher Education, more than $2with million in annual exposure Utah and Tech is offering a Learn & Work program that helps working adults Trailblazer Stadium being renamed Greater Zion Stadium. increase their skills to advance in their current jobs or prepare for future career ambitions.

Openagreement through themaximizes end of August 2024 The 20-year, $10 million revenue to Utahns who have a high school diploma or its equivalent, generated by visitors—not Washington County taxpayers—to Learn & Work grants participants access to Pluralsight’s more create7,000 a superior for both visitorsThese and residents. than onlineexperience courses and resources. noncredit The partnership is truly a win-win-win situation for fields—such everyone; it courses range from high-demand technological promotes thethe area nationally, builds community, and fuels as big data, cloud, network and the security engineering, and scrum—to soft skills that can be applied in real-world scenarios. economic growth by bringing more people to our gorgeous Additionally, Pluralsight corner of the world. is consistently adding instruction on AI, allowing participants to explore cutting-edge AI technologies and leverage resources, such ChatGPT. As part of this effort, theas Tourism Office will establish a visitor center at the stadium and information kiosks at other The best part about this program is that it’s completely freekey to locations onand campus to showcase visitor activities an to all those participants even covers the cost of completing industryrecognized Additionally, students can enjoy who attendcertification events on exam. the Dixie State campus.

Additionally, flexibility of both their study schedule and pacing since Pluralsight’s Dixie State will better be able to tell prospective students platform fully online.backyard Visit cares.utahtech.edu to learn more and what anis amazing full of abundant recreational apply to participate in Utah Tech’s Learn & Work Program. opportunities they will have when they attend DSU. If starting or completing a degree or certificate program is more The timing of your this educational partnershipgoals, couldn’t more consistent with Utahbe Tech also perfect, offers a as it will assist programs.

Dixie State during our transition NCAA variety of online With more than 300 coursetoofferings as well asI complete master’s, bachelor’s, associate, certificate, Division status through opportunities to expand athletic and degreeThe completion programs available, Tech Online facilities. university plans on addingUtah state-of-the-art has something for everyone. press boxes and comfortable event space to the existing westside grandstands, which will help attract more athletic, entertainment, and community events. As a member of the

10 www.saintgeorgewellness.com 10 www.sghealthandwellnessmagazine.com www.saintgeorgewellness.com

Our fully online programs include Western Athletic Conference master’s programs in Sport starting this July, Dixie State Management and Nursing will take on competitors based Education & Leadership; bachelor’s everywhere from Washington, degrees in Communication Studies, California, Arizona, New Design, Individualized and Studies, Integrated Management, Mexico to Studies, Illinois, Missouri, and and andGreater bachelor’s Texas.Marketing; This will give Zion degree completion programs in access to audiences it would Enterprise Management, Healthcare otherwise leave unreached.

Administration, and Nursing.

Plus, partnering with associate Greater Additionally, we offer degrees in Early Childhood Zion is a natural fit for Dixie Education, General Studies, State University.

The Tourism and Management as well as a Office’s vision to “Inspire Greater. wide variety of career-boosting Experience Greater.

Liveabout Greater.” certificates.

Learn more Utah Richard “Biff” Williams aligns online perfectly with Dixie State’s “active learning. active Tech’s offerings at online.utahtech.edu.

President of life.” approach to education. Both philosophies takeState advantage of the Dixie University Of course, Utah Tech offers a full lineup of in-person classes beautiful, world-renowned destination we live in by encouraging if the traditional college experience is what you’re looking for. students, visitors, alike to academic learn by exploring.

In fact, Utah Tech and offersresidents more than 275 programs complete with active learning experiences at thelearning lowest Here at the University, we recognize that valuable university tuition rate in the state.

Find the degree that is right experiences take place inside and outside of the classroom.

By for you at catalog.utahtech.edu/programs. taking advantage of experiences available in Greater Zion, we Whether you academically, are interested actively, in upskilling a brighter tomorrow, all can grow and for holistically. finishing your degree online, or taking classes in person, Utah Tech Universitytrailblazing is excited to help you make yourwill educational This unique, partnership certainly enhance goals a reality. for years to come. I can’t wait to see you at our community upcoming games, concerts, and community events in Greater Zion Stadium!

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Labs & Imaging also available • 435.673.6131 2825 East Mall Drive St. George, Utah 84790

Mon-Sat: 8am-8pm Sun: 8am-5pm St. George Health & Wellness Magazine | January/February 2024 11

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Make 2024 the Year of Your Career

Why not make 2024 the year you take control of your career?

With Dixie Technical College as your guide, you can make this year count with the gift of education, hands-on experience, and a community of support that will empower you to change your work life for the better. Whether you’re seeking a path to get a promotion or start fresh with a new job, now is the perfect time to begin your journey toward a brighter future.

There are several Dixie Tech programs growing in popularity right now. One is Biotechnology. This program teaches the skills to work in a laboratory as a lab technician. Some of the exciting job opportunities after graduation include working in a crime lab, DNA sequencing lab, medical lab, food supplement lab, or municipal water supply lab.

Another field with increasing demand is the Collision Repair Technology program. This program focuses on auto body repair, and includes in-depth training on repairing vehicles after accidents. This means you get to learn welding, dent removal, broken suspension repair, paint application, and even how to customize your own ride in a state-of-the-art shop.

This year, don’t just make resolutions—create and work towards the lifestyle you want. Apply at Dixie Technical College, and set the stage for a year of growth, learning, and career achievements. Your future self will thank you for the gift of an exciting new profession.

Upcoming Programs

Digital Design Information Technology and Cybersecurity Mobile App development- IOS Mobile App Development- Android Electrical Residential Electrical Apprenticeship HVACR Technician Plumbing Residential Plumbing Apprenticeship Automotive Technology Collision Repair Technology Commercial Driver’s License Class A Diesel Technology Machining Technology Welding Technology Advanced Emergency Medical Technician Emergency Medical Technician Biotechnology Medical Assistant Nursing Assistant Pharmacy Technician-Advanced Phlebotomy Technician Practical Nursing Culinary Arts

Dixie Technical College Dixie Technical College educates by doing. We engage students in the learning process, preparing them with the skills they need to obtain a career in a high-demand field. For more information, visit www.DixieTech.edu.

St. George Health & Wellness Magazine | January/February 2024 13

LOOKING AHEAD What Can You Accomplish in Thirteen Weeks?

By Diane Del Toro Did you make a list of New Year’s resolutions? Are you already staring into the face of failure as you compare your goals for 2024 to the actions you have failed thus far to take? Despite your best intentions, have you already hit a wall?

You are not alone. We are all motivated and inspired by the fresh start the new year offers. We want to be our best selves—to take our own so-so performances and mold them into something amazing. However, did you know that just 9 percent of adults keep their resolutions all year long, and a whopping 23 percent quit the first week of the year?

We embark on our pathway to change with good intentions and high enthusiasm, so why do we give up so easily? It could be the following motivation-crushers: 14 www.sghealthandwellnessmagazine.com

• Unrealistic expectations • Lack of specificity • Overwhelming goals • Lack of planning • No accountability

• Too many resolutions •A ll-or-nothing mentality • L ack of intrinsic motivation • Impatience •N egative self-talk

Are you wondering how to effectively use your “fresh-start-ofthe-new-year” motivation so that you don’t ultimately end up in a loop of inaction? The answer could be the thirteen week goal plan: a proven method of turning your hopes and dreams into sane and sensible steps for real life change.

To get started with your thirteen-week goal plan, begin with a basic exercise that clarifies a vision for your future. Think about a goal you are working on right now, and visualize the perfect ending to reaching that goal. Go big! Don’t hold back!

The ending you visualize should give you goosebumps or send a shiver down your spine.

Once you’re clear on your big ending, take a few minutes to connect with that big thing. What does it mean to accomplish it? What will it feel like when you have achieved it? Do you feel excited and apprehensive? Good!

With this clear visualization, ask yourself the following questions: 1. What can I accomplish if I do this one thing everyday for thirteen weeks?

2. How much time do I have available each day to pursue this goal?

3. What is the one important thing I must do each day to make progress?

4. What are four milestones I can celebrate on the way to achieving my goal and how will I celebrate?

Let me give you a personal example of what this process might look like using one of my 2024 New Year’s resolutions.

My big vision is the following: establish a healthy, eight-hour sleep period each night.

Those who know me well are aware that I use a big chunk of what should be my sleep time to accomplish other tasks and to work on projects. It is not unusual for me to finally force myself to go to sleep at 3:00 a.m. While most of the time, I can get by on very little sleep for long periods of time (something I have done since I was in junior high), I know this is horrible for my health. It is time for me to change.

You might think it weird that the thought of actually doing this fills me with a mixture of anxiety and happy anticipation. Can I really give up accomplishing so much each day (anxiety)? How great would it be to feel totally rested each morning (happy anticipation)?

Here is how I answered the four questions listed above: 1. Working on this goal for ninety days will help me retrain my brain and nervous system to shut down enough to promote sleep. (I don’t need to be writing work emails or finishing the NYT Wordle late at night, right?) With more sleep, I will live a healthier, happier life.

2. I have thirty minutes before my designated bedtime to prepare for sleep.

3. In order to make progress, I must establish a thirty-minute bedtime routine: set aside all electronics, dim the lights in my home, do some relaxing yoga stretches, wash my face, and brush my teeth. Following this routine will give me space and time to prepare for bed, laying the groundwork for a healthy eight-hour sleep period.

4. I can celebrate each time I work on this goal for twenty-five days straight. I can celebrate by taking a brisk walk on my favorite trail.

Now, it is your turn. Using one of your New Year’s resolutions, find your big vision and write down your answers to the four questions listed above, being as specific as you can.

Once these steps are completed, it is time to put words into action. First, obtain a wall calendar—one that you can physically touch, not your calendar phone app—and hang it where it is frequently visible. Then do the following: 1. Block off thirteen weeks of time.

2. Write the one thing you need to accomplish daily (see your answer to question three) at the bottom of each day on your calendar for the thirteen-week period.

3. Cross off each day that you complete the one thing needed to achieve your goal.

4. Commit yourself to not breaking the chain of cross-offs!

Keeping the cross-offs going is arguably the most important step in this thirteen-week process because it provides an element of psychological motivation that may surprise you.

By the way, this tip is attributed to comedian Jerry Seinfeld and is more commonly known as “Don’t Break the Chain.” The concept is simple: spend some amount of time working toward a desired goal every day, and when you do, cross off that day on a calendar. This creates a chain of Xs showing your progress—a chain that you become more and more loath to break the longer the chain becomes.

It seems almost too simple to work, but the thirteen-week crossoff method has motivated and inspired me (and thousands of others) to accomplish so much more than I ever thought possible.

I call it “eating an elephant one bite at a time,” and it works.

To avoid feeling overwhelmed, I recommend you do not work on more than two or three resolutions at a time (see the list of motivation killers at the beginning of this article), and use a separate calendar for each goal. I am speaking from a place of experience when I say that you will be better served by keeping a separate cross-off chain going for each goal. Working on one goal at a time is the easiest, but there are lots of superachievers out there who can successfully work on two or three goals at once.

Once you have achieved your thirteen-week objective, repeat this process again for your next goal. At the end of the year, you’ll be amazed at what you have accomplished!

Harness the energy and positive thinking available to you as you begin a new year by implementing the thirteen-week cross-off method. As you accomplish each goal, your confidence will soar and your self-esteem will skyrocket. You’ve got this!

St. George Health & Wellness Magazine | January/February 2024 15

Supporting Sports Nutrition

for Children and Teens

By Annelies Newman, RDN, CD

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If you are a parent of a young athlete, you are likely familiar with the busy schedule required to balance school, practices, games, and social or family time. Teens with especially high expectations to perform well may find taking time to replenish with food an added burden. Some may even simply forget and skip meals unknowingly.

In addition, athletes often face body weight and size expectations. Activities like wrestling, swimming, dance, and gymnastics are examples of some sports where kids may feel pressure to lose weight. As a parent, you will want to ensure they are not cutting back on their food intake. Inadequate calories in general can decrease peak performance and actually break down muscle rather than build it. It can also lead to growth problems and increase the risk of injuries and fractures.

A parent’s role of providing meals and snacks during the day is key to helping children eat enough. While managing this can be tricky, there are some basic things to know to ensure your children are staying well-fueled for all their demanding activities.

Hydration Hydration is key to maintaining performance, preventing injuries, and aiding in recovery. To determine approximately how much is needed, divide your child’s weight in half. As a baseline, this is how much water in fluid ounces he or she will need each day. Fluid needs will vary depending upon

temperature, clothing choice, sweating, humidity, and intensity of exercise. Be sure your child has a water bottle at school and practice. Encourage them to drink water slowly and consistently throughout the day. If they mention feeling thirsty, they are likely already dehydrated.

Perspiration levels can increase fluid needs.

Sweat is made of water and minerals such as sodium, potassium, magnesium, and calcium. For the most part, water alone and a healthy diet can replace both the

main macronutrients needed consistently.

Fats are best consumed in larger amounts after a practice or game. High-fat foods, like fried foods, can cause stomach upset and should be avoided prior to activity.

They can fit into a healthy diet but are best tolerated in moderation after an activity is over.

The meal consumed three or four hours before an event should focus on wellbalanced and healthy foods. Foods with complex carbohydrates— fruits, vegetables, whole grains, beans, and lentils—are great options to choose from. Lean meats like chicken, turkey, and fish with this meal contain protein that can provide energy and help build and maintain muscle. Healthy fats can come from nuts, olive and avocado oils, and low-fat dairy products. Dairy is also a good source of calcium.

If it’s too late for a full meal but they have one or two hours prior to a practice, snack foods with moderate fiber and carbohydrates are best. You can pack fruit, crackers, bagels, or granola bars.

Signs of Poor Nutrition As a parent, you may want to watch for signs that indicate your child is not eating enough calories or getting adequate nutrients in their diet. Some things to watch for are frequent injuries, such as stress fractures or non-healing wounds.

For female teens, menstrual irregularities or cessation might indicate the need for increased calories. Inflammation or pain in the joints or frequent muscle cramping can also be signs. Asking a teen if they have ever restricted their diet in any way due to a busy schedule, stress, food fears, or body image concerns can indicate the need for support and monitoring to prevent further decline.

Overall, a general healthy diet focusing on balance and variety can help an athlete meet all their requirements for their sport and for growth.

During practices and games they may want to have snacks available, especially if it has been several hours since they ate and they are feeling low. These can be consumed in smaller amounts either right before and even during practice. Juices, sports drinks, sport gels or gummies, or fruit smoothies can provide the energy needed to get through a tough competition.

After exercise, your child should eat within forty-five minutes in order to replenish the body with the nutrients and support any further muscle growth. Here, you can focus on carbohydrates and protein. Protein is emphasized at this time more than during the performance to aid in building muscle.

water and minerals lost. Sports drinks are only recommended if exercise exceeds more than one to two hours at a time.

Type of Food and Timing Energy comes from carbohydrates, fats, and protein. Because carbohydrates are the main source of energy during exercise, it’s important to replenish carbohydrate stores throughout the day. These are the

Make sure your child understands that calorie needs will vary among their friends based on activity level, body size, and even unpredictable growth spurts. Practice intensity can also vary among athletes on a given team, increasing or decreasing their caloric needs. Encourage your children to listen to their bodies and eat until they are personally feeling satisfied.

If they feel hungry, it’s okay to eat more than friends and family. Make sure they are maintaining their weight or are gaining weight and growing as tall as expected.

Calorie counting is not recommended and can actually increase stress in their already busy schedules.

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!

St. George Health & Wellness Magazine | January/February 2024 17

Don’t Be Limited by

Imposter Syndrome

By Melissa Henderson, PhD

About the Author

Melissa Henderson, PhD, is an Associate Professor and Vice Chair of Biomedical Sciences at Rocky Vista University in Ivins, Utah. Her research focuses on medical student wellness and motivation, including imposter syndrome.

Originally from Oregon, she and her family moved from Tennessee to southern Utah five years ago. She enjoys camping and spending time outdoors.

Have you ever found yourself doubting your qualifications in the roles you play, be it at work, at home, or while leading a community group? It’s a common experience: feeling like you’re not “good enough.” These thoughts are indicative of a psychological phenomenon known as imposter syndrome, a challenge that many individuals grapple with in their personal and professional lives.

First coined in the 1970s by psychologists Clance and Imes, imposter phenomenon was initially observed among successful women. However, over time, it has become evident that men, too, are susceptible to these feelings of inadequacy. Research has linked imposter syndrome to various mental health conditions, such as depression, anxiety, low self-esteem, and burnout.

Despite these potential setbacks, individuals experiencing imposter syndrome often excel in academics, careers, and community involvement.

A common trait among those with imposter syndrome is attributing their success to luck and living in constant fear of being exposed as less capable than they appear. This perception is a distorted lens through which they view their hard-earned achievements.

When failure arises, these individuals tend to attribute it to their true ability, avoiding situations where failure could occur. The fear of others discovering their perceived inadequacy becomes more significant than the fear of failure itself.

In her influential book Mindset, psychologist Carol Dweck introduced the concept of achievement goal theory, particularly the distinction between fixed and growth mindsets. This concept

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has gained widespread acceptance, especially in kindergarten through twelfth-grade education. Dweck describes Individuals with a growth mindset as those who believe that their abilities can improve through effort and perseverance while those with a fixed mindset believe their abilities are unchangeable. Those who grapple with imposter syndrome often align with a fixed mindset, convinced that their success is purely a result of luck or chance.

Imagine approaching challenges with the growth mindset of a third grader learning multiplication for the first time. Embracing this perspective can help silence the imposter within. As we usher in 2024, it’s important to recognize that imposter syndrome may surface for many of us. Instead of succumbing to these feelings, consider them as an opportunity to reshape how we perceive our abilities.

Cultivating a growth mindset involves acknowledging that our abilities can evolve as we dedicate ourselves to improvement and as we learn from both our successes and failures. It’s about viewing challenges not as threats to our competence but as opportunities for growth. By adopting this mindset, individuals can break free from the shackles of imposter syndrome and embrace a more positive and empowering outlook on their capabilities.

Imposter syndrome is a pervasive challenge that affects individuals across various facets of life. Recognizing and understanding this phenomenon is the first step toward overcoming its limiting effects. By embracing a growth mindset and viewing challenges as opportunities for development, individuals can conquer the fear of inadequacy and unlock their full potential. As we navigate the complexities of our personal and professional journeys, let 2024 be the year we silence the imposter within and confidently embrace our abilities.

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St. George Health & Wellness Magazine | January/February 2024 19

SAFE, SUPPORTIVE SLIMMING TOPS Members Find Weight Loss Manageable

By Marianne Hamilton When Debbie Curtis was in her twenties, losing weight was never a problem. Following the births of each of her children, she simply consumed the appetite suppressants that were widely available at the time and stopped eating, and the pounds melted away.

But when she realized the meds were mostly amphetamines, she tossed them. The forty or so pounds she’d gained and lost with each child suddenly became permanent, and by 2022, her weight had ballooned to 192 pounds.

That’s when Curtis turned to a solution that had worked for her mom for thirty years: she contacted the St. George chapter of TOPS—Taking Off Pounds Sensibly. Founded in 1948, the national nonprofit organization provides the physical, mental, and emotional support its members need to deal with weightloss and weight-management issues.

Within five months of joining TOPS, Curtis had shed thirty pounds.

Like her fellow members, she attributes her success to a single word. “It’s all about accountability; that weigh-in keeps you honest,” she stated emphatically. At the weekly meetings, Curtis explained, each member steps onto a scale, and their weight is recorded.

Though the weigh-in is conducted in private and is witnessed solely by the club’s recorder, just knowing that the process is looming is ample incentive to forgo the chips and dip, Curtis said.

“There are lots of times when I’ve come close to not weighing in; I’m an emotional eater, and anytime I get excited or perturbed, food goes into my mouth,” she admitted, laughing. “But then I tell myself, ‘Just get the weigh-in done, and then do better next week.’”

Curtis is now leader of her chapter, which meets each Thursday afternoon. Weigh-ins run from 3:30 to 4:30 p.m., then the business meeting—which often includes the enthusiastic sharing of members’ success stories—concludes at 5:00. Said Curtis, “The camaraderie is so wonderful; I felt completely at home from the first day. Every member is great, and the support we give each other is fantastic.”

Such support filters straight from local TOPS Advocate Gudrun Parr, who oversees chapters throughout southern Utah. Softspoken and welcoming, Parr joined TOPS eight years ago, hoping to shed twenty pounds. Through the organization’s no-nonsense approach to weight loss—which includes healthy eating tips, monthly webinars with program administrators, a step-by-step guide for getting started on a healthy eating lifestyle, and more— Parr quickly attained her goal. She is now a long-time KOPS (Keep Off Pounds Sensibly) member.

“

That accountability, that group support are so important; we really are like family.

–Penny Thurman

Before

After Penny Thurman

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“My husband tells me I can do this on my own,” Parr confided.

“But I really need that weigh-in each week to keep myself on track. TOPS is the only weight loss company that I know of that still does in-person meetings, and that’s so important. You become friends with the other members, and you help each other through the process.”

Curtis concurs that taking control of her weight has yielded success elsewhere. “I stopped biting my nails after sixty-six years!” she exclaimed. “Confidence and camaraderie in one area of our lives helps us to achieve other goals. It’s amazing how being a part of this group has helped me in many other aspects of my life.”

Sometimes, achieving a weight-loss goal can spark the pursuit of another one. For Penny Thurman, who’d launched a TOPS chapter in the state of Washington before moving to the Southwest, dropping seventy pounds prompted a quest to do a triathlon. In 2007, Thurman began training for—and completed—a sprintdistance triathlon, swimming a half mile, biking twenty miles, and then running a 5K (3.1 miles).

For those unable to attend an afternoon meeting, an early morning TOPS chapter meets in downtown St. George on Tuesday mornings at 8:00 a.m. Members who need support while traveling can find TOPS groups throughout the U.S. and Canada; Curtis notes that weigh-ins will gladly be recorded by other chapters on “travel sheets” provided to members prior to a trip.

Inevitably, as Thurman competed in and finished longer-distance events, she yearned to be a part of the world’s most renowned triathlon series. Thus, after completing a 70.3 triathlon in 2011, she began training for an IRONMAN® competition. Unfortunately, just weeks before the event, a bad cycling accident severely injured her shoulder, rendering her incapable of completing the grueling 2.4-mile swim. She was pulled from the water at the two-mile mark, bringing her triathlon career to an abrupt halt.

However, she continued consuming the same number of calories her body demanded during her years of rigorous training.

“By 2017, I was up to 256 pounds,” Thurman said ruefully.

“I was so burned out from tracking everything I ate and every workout I did; I just wanted a break from it all. When I got that heavy, I realized I needed to get serious. I started back with TOPS, and over the next three years, I lost 71 pounds. Then in April of 2022, I decided, ‘Let’s finish this thing,’ and I achieved KOPS status this year.”

Thurman has now shaved ninety-six pounds from her postaccident weight. Like Curtis and Parr, she believes the community she shares with her fellow members is the key to her success.

“That accountability, that group support are so important; we really are like family,” Thurman said.

Acknowledging that the majority of southern Utah TOPS participants are senior women, Gudrun hopes that younger members of the community (and any interested men) will want to start new chapters and keep the momentum going. “You only need four people, and I’ll help you get started,” Parr promised.

“Everyone’s welcome; we want you to be able to lose weight healthfully, in a way that you can sustain.”

For more information about local TOPS chapters and meeting locations, visit https://www.tops.org/tops/TOPS/FindAMeeting.aspx.

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 | January/February 2024 21

HOMEOWNERSHIP BUILDS WEALTH By the Washington County Board of Realtors®

You have undoubtedly heard that real estate is an excellent investment and an ideal way to build wealth. This has proved to be true on a global scale. But how do you know that this idea holds true in an unstable economy with competitive housing prices and slowly climbing interest rates? With so much uncertainty surrounding the economy and the general state of the world, we turn to the experts.

In a recent survey, Forbes Advisor polled nearly two dozen financial and real estate experts and found that the majority (57 percent) still agreed that, despite a white-hot housing market, purchasing a home was still a fantastic investment as it builds the net worth of homeowners. Nearly 38 percent advised that potential buyers assess their circumstances and make the decision to purchase a home based on location and local markets, and Washington County continually ranks among the best markets and locations throughout the country.

When building wealth through homeownership, it’s also important to note that homeowners have a net worth that is an astounding forty times higher than their renter counterparts, which solidifies home purchases as a wise financial move. Wealth building is an overall mindset that has a large impact on other financial decisions related to saving and spending. When an individual is financially responsible enough to own a home, they become an investor in their future through consistent wealth-building choices. Year after year, the net worth of homeowners grows as they pay down the balance of the home loan while the value of the property increases.

It’s easy to decide that you want to grow your wealth and make an investment for your future, but how do you do that—especially in the current market? This is where the expertise of a licensed REALTOR® is invaluable. A decision of such magnitude comes with an array of potential issues, and a REALTOR® helps you navigate bidding wars, contingencies, and laws associated with the home-buying process.

At the end of the day, all residents of Washington County deserve the opportunity to build lasting wealth and realize their dreams of homeownership. Owning a home is still very much a part of the American dream. Enlist the services of a local REALTOR®, and you’ll be well on your way to achieving your dreams, securing your future, and creating stability in an ever-changing world. It’s sure to be an incredible journey.

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St. George Health & Wellness Magazine | January/February 2024 23

Prepare Today for a Thriving Tomorrow Part Two of Two

By Dr. Douglas Howard In our last article, we discussed some resolutions to help you get fit and make 2024 your best year yet. If you haven’t read part one, you can access the full article at https://issuu.com/ sghwmag/docs/stgeorgehw1023_final, but to get started, read Part One: Key Takeaways listed below.

Wherever you are in your resolution path, keep reading for more secrets to success. Join us on your journey to a year full of better health, improved wellness, and more living!

Part One: Key Takeaways • The most common New Year’s resolutions are focused on health and fitness.* • Most determinants to your health have to do with your day-today choices.* • Your health is your responsibility.* • Your health is ultimately within your control, and maintaining good habits is key.* As you look for ways to improve your health, here are some things to consider: • Keep moving. Even small amounts of exercise can facilitate digestion, promote efficient bowel function, reduce insomnia, and prevent depression.* • Eat your fruits and vegetables. 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.1 Eat at least ten servings of fruits and vegetables a day.* • Drink plenty of water. Virtually all chemical processes in the body take place in water or use it as part of the reaction. Drink at least six to eight glasses of water a day.* • Get sunshine. The sun is your friend! Simply avoid excessive exposure.* • Reduce stress. Stress burns energy that could otherwise be used to build good cells and strengthen your immune system.* • Consistency is key. Wherever you begin your journey, be deliberate, be consistent, and track your progress.* * Read part one of this series for more details and peer-reviewed sourcing at https://issuu.com/sghwmag/docs/stgeorgehw1023_ final.

Part 2: Adding to What We Know We concluded part one of this series talking about the crucial component of consistency. Success is not about your capacity to learn, your connections, your status, or even your opportunities.

Recent studies have shown that the key indicator of a person’s success comes down to one thing: tenacity or your ability to

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return to new or difficult tasks and your willingness to keep revisiting that overlying goal regardless of difficulties or setbacks.1 How are things looking? Have you experienced any difficulties or setbacks? Or, if you are new to this article, do you foresee possible challenges?

Of course! That is part of the process. The true challenge is returning to your goal repeatedly until you have mastered it. You will likely run into setbacks—we all do! The key is recentering, recommitting, and moving forward.

Challenge Your Mind. If You Don’t Use It, You Lose It! The ability to learn new skills and behaviors is a key survival mechanism. Our brains are designed to be challenged with constant growth and continued learning.

It has become common knowledge that our brains can adapt. We have the ability to develop and improve virtually every skill that can be tested. It is imperative that we continually exercise our minds. Think of the brain as a muscle: it will atrophy without use.2 Learn new skills and maintain old ones. Set time aside every day to learn a new physical or cognitive skill. Be intentional: track your goals and progress. Avoid mindless activities like scrolling through media feeds.

If you are deliberate and intentional with your mind, you will be amazed at your capacity for progress. Whether it be a hobby, a language, or a life hack, learn something new and preserve past skills.

Stop All Tobacco Use. Tobacco increases your risk of heart attack, stroke, cancer, and macular degeneration. It is also a major cause of erectile dysfunction (ED) and other lifestyle diseases.

Massive campaigns have been executed, encouraging people to quit smoking and warning citizens of its deadly effects.

Smokeless tobacco is less often discussed. If you are someone who uses multiple forms of tobacco, start by quitting smoking.

It is the most detrimental to your health. However, all tobacco use is addictive and will massively decline your health over time.

Smokeless tobacco has been correlated with oral, esophageal, pancreatic, laryngeal and kidney cancer.3 The American Heart Association also warns that smokeless tobacco is linked to a higher risk of fatal myocardial infarction and stroke.4 It’s never too late to quit! Studies show that your body can feel immediate improvements as soon as you quit. Over time, the results are astounding. With sustained effort and time, you will increase your quality of life.5

Cut Out Unnatural Chemical Sweeteners.

The majority of New Year’s resolutions include weight loss, but it’s important that weight loss is associated with healthy living and good habits. Weight loss doesn’t always equal health. We want to strive for a healthy weight without using destructive chemicals. Be careful about how you do that.

Too often, I see people adopt new bad habits in hopes of eradicating old bad habits, not realizing that they are actually compounding negative effects on their health. This happens often with diet drinks, food substitutes, and fad diets. Most people are aware of the dangers of fad diets and food substitutes, but let’s talk about artificial sweeteners specifically.

People often resort to unnatural chemical foods, particularly nonnutritive sweeteners, to assist in weight loss. I usually reference soda drinks as liquid sugar, but replacing them with liquid chemical sweeteners can be even more damaging to your efforts. Nonnutritive sweeteners actually increase your cravings for carbohydrates. When nonnutritive sweeteners are increased, grazing and cravings are shown to also increase.6 Limit Alcohol Consumption.

Studies show that even average alcohol consumption is detrimental to your health. Average volumes of alcohol are associated with numerous diseases, including tuberculosis, various forms of cancer, heart disease, stroke, conduction disorders, respiratory infections, and cirrhosis of the liver, to name a few.7 Alcohol metabolism slows with age—the effects

are more pronounced in older adults. Consider limiting or ceasing alcohol intake altogether. The older you are, the more cautious of alcohol you should be. And if you don’t drink, don’t start.

Cultivate Satisfying Relationships.

Studies show that positive relationships are closely tied to our health and wellbeing. Whether it be in marriage, friendship, familial ties, or community, the massive impact of relationships on our health, even at a biological level, is undeniable. Our social ties—for better or worse—are connected with heart health, life expectancy, mental health, and especially overall quality of life. Studies have even found correlation between satisfying relationships and immunity to everyday annoyances like cold and flu and other bacterial or viral exposures.8 As you start your new resolution…

• Don’t drop your previous resolution.

• Build on what you have.

• Use it as a stepping stone to reach higher.

• Write it down. If it’s not written, it’s not real.

• Journal your resolutions and your outcomes.

Regardless of the resolutions you decide to focus on this year, it’s important that you enjoy the journey. Keep growing and keep working toward your goals. Remember, it’s not the final outcome as much as it is the small daily steps that will make the biggest difference in transforming your life. Happy New Year 2024!

About the Author

Dr. Douglas Howard has been actively involved in health care since the age of fourteen. From medical to chiropractic care, Dr. Howard has studied and practiced many multifaceted forms of healing. His dedication has earned 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 phytonutrition and lifestyle disease, educating the public and health care professionals on the importance of nutrition and its relation to overall health and lifestyle.

Sources: 1 Duckworth, Angela. Grit: The Power of Passion and Perseverance. New York: Scribner, 2018.

2 Green, C.S., and D Bavelier. “Exercising Your Brain: A Review of Human Brain Plasticity and TrainingInduced Learning.” HHS Public Access, December 23, 2008.

3 Lee, Peter N, and Jan Hamling. “Systematic Review of the Relation between Smokeless Tobacco and Cancer in Europe and North America.” SpringerLink, July 29, 2009.

4 Piano, Mariann R, Neal L Benowitz, Garret; A FitzGerald, Susan Corbridge, Janie Heath, Ellen Hahn, Terry; F Pechacek, and George Howard. “Impact of Smokeless Tobacco Products on Cardiovascular Disease: Implications for Policy, Prevention, and Treatment.” Circulation, September 13, 2010.

“Health Effects of Cigarette Smoking.” Centers for Disease Control and Prevention, October 29, 2021.

Pang, Michelle D, Gijs H Goossens, and Ellen E Blaak. “The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis.” Frontiers in Nutrition, January 7, 2021.

7 Rehm, Jürgen, Dolly Baliunas, Guilherme LG Borges, Kathryn Graham, Hyacinth Irving, Tara Kehoe, Charles D Parry, et al. “The Relation between Different Dimensions of Alcohol Consumption and Burden of Disease: An Overview.” Addiction (SSA), April 8, 2010.

8 “Do Social Ties Affect Our Health?” National Institutes of Health, September 8, 2017.

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St. George Health & Wellness Magazine | January/February 2024 25

Staying Fit, Staying Young The Power of Fitness

By Tiffany K. Gust, MS, NBC-HWC In today’s fast-paced world, staying fit and maintaining youthfulness have become increasingly important. Many individuals are searching for ways to not only look and feel younger but also to lead a healthier and more vibrant life.

Fitness plays a crucial role in achieving these goals.

The Physical Benefits of Staying Fit One of the most apparent benefits of staying fit is the positive impact it has on our physical well-being. Regular exercise can help maintain a healthy weight, reduce the risk of chronic diseases, and increase longevity. It can also improve cardiovascular health, build lean muscle, strengthen immune function, and provide mental health benefits. The aging process is associated with changes in muscle mass with decline of muscle strength. Loss of muscle mass is referred to as sarcopenia. The main symptom of the condition is muscle weakness. Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process. Scientists believe being physically inactive and eating an unhealthy diet can contribute to the disease. Muscle mass decreases approximately 3 percent to 8 percent per decade after the age of thirty, and this rate of decline is even higher after the age of sixty. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older populations. This decline can be reversed by engaging in progressive strength training and a healthy diet.

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“

“

Regular exercise can help maintain a healthy weight, reduce the risk of chronic diseases, and increase longevity.

The Mental Benefits of Staying Fit Maintaining a fitness routine not only has physical advantages but also profoundly impacts mental health and cognitive function. Here are some of the mental benefits of staying fit: | Stress Reduction. Physical activity stimulates the release of endorphins, natural mood-enhancers that reduce stress and improve overall well-being. | Enhanced Cognitive Function. Exercise has been linked to improved memory, cognitive function, and mental clarity. It may also reduce the risk of age-related cognitive decline, such as Alzheimer’s disease. |B etter Sleep. Regular exercise can improve the quality and duration of sleep, contributing to overall mental health and alertness. | Increased Self-Esteem and Confidence. Achieving fitness goals can boost self-esteem and confidence, leading to a positive self-image and mental attitude.

The Emotional Benefits of Staying Fit Fitness is not limited to physical and mental well-being; it also positively impacts our emotional state. Regular exercise has several emotional benefits: improved mood, stress relief, enhanced social interactions, increased energy, and vitality.

Staying fit is not just about aesthetics or vanity; it’s about embracing a healthier and more youthful lifestyle. The physical, mental, and emotional benefits of regular exercise are well-documented, making it an essential component of overall wellbeing. By incorporating fitness into our daily routine, we can enjoy a higher quality of life, prevent the onset of chronic diseases, and experience the joy of feeling youthful and full of vitality.

To stay fit and young, it’s crucial to find a fitness routine that suits your preferences and needs. Whether it’s jogging, yoga, weightlifting, or team sports, the key is consistency. It’s never too late to start, and the sooner you begin, the more profound and lasting the benefits will be. So, why wait? Start your fitness journey today and discover the transformative power of staying fit and staying young. If you want to learn more about our High Performance Aging Program call 435-251‑3733 or email tiffany.gust@imail.org at Intermountain Sports Performance.

St. George Health & Wellness Magazine | January/February 2024 27

Managing

Bad News with

Optimism

By Lori Wright, CEO, Family Healthcare Until recently, the start of a new year typically was filled with anticipation for a fresh start and good things to come. In recent years, however, it has been accompanied by tragic events and bad news taking place in the world, causing us to feel powerless and downright negative. There seems little we can do in response, leading to a loss of optimism.

While the brain can filter bad news, it is also wired to monitor for danger. As a result, there’s a tendency to over consume bad news stories presented in the media, triggering negative psychological effects. Following the news closely during a crisis may be necessary to stay informed, but the risk for some people is a negative spiral through increased feelings of hopelessness, anxiety, and fear.

Research by numerous institutions shows that people who are inclined to optimism are better able to turn down the volume of the danger filter and cope with bad news. Optimists generally experience better health and resilience. They can receive and process bad news without overconsumption or unplugging entirely.

According to the National Institutes of Health, imagining positive outcomes can help to increase optimism. Here are

some simple ways to remain optimistic and positive when the news is bad and the world seems to be falling apart: • Imagine a better future and how it might look. Then, think of one small step you can take to make that come true in your own life.

• Focus on what is going well.

• Separate the things that you can and cannot control.

• Do one thing a day that makes you feel happy and optimistic.

• Turn your attention to ways you can be of help to others in your community.

• Write a letter of support about an issue you really care about.

• Get news from reliable sources and avoid negative conspiracy theories.

• Avoid disliking people who don’t share your opinions.

• Make your home environment a place of peace and refuge.

• Keep a journal in which you note the things you are grateful for.

• Be honest about your feelings and seek professional help if you feel overwhelmed.

Local clinics like Family Healthcare offer accessible behavioral health care services that are integrated with medical care. A brief visit with a behaviorist may be all the professional help you need to regain optimism and positive thoughts.

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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St. George/Hurricane/Cedar City/Springdale | 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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operations team manages the unit as if it were a room owned by the hotel. They take care of the marketing, reservations, cleaning, and room service. The guest staying in your unit has access to the same amenities as a guest in a room owned by the hotel itself. Often they are unaware they are staying in a unit owned by someone other than the hotel.

Are condo hotels expensive?

This depends on what you intend to do with the condo. Those looking for a second home will find them to be a good value and comparable to other luxury products they are already considering, but they will have the added benefit of having the hotel amenities at their disposal. As an added bonus, if they decide to put their residence into the hotel rental pool for the months they are not using it, the residence can actually pay for itself with the revenues that are generated.

If you are looking for an investment opportunity though, be careful.

Some condo hotel units generate a positive cash flow, but some do not. Make sure you do your research before you purchase.

CAN I REALLY BUY A HOME IN A RESORT HOTEL?

By Jessica Elgin, REALTOR® The quick answer to this question is yes! Absolutely. In recent months, southern Utah has started to see this product become available right here in our own backyard.

Most of us are familiar with the Desert Color and Black Desert developments. Both of these communities are offering condo units that are affiliated with a hotel, and there are three similar developments coming to the southern Utah and Kanab areas in the next few years. Do you want to know more? Here are the basics:

What are condo hotels?

According to AltexSoft, a condo hotel (also condotel, hotel condo, contel, or resort residence) is a combination of a condominium and a hotel in the sense that some or all of the rooms/units in such buildings are sold to individuals but are still considered part of the hotel inventory. They have been common in places like Florida but are new to the southern Utah area. In fact, at some point, you may have actually stayed in a condo hotel without realizing it.

Many resort residences are similar to a traditional condominium you would buy to live in. They can have full kitchens, multiple bedrooms, living rooms, and storage areas. Some resorts will allow you to purchase a unit as a second home, unavailable to hotel guests. Most, however, allow the hotel to manage the room and rent it to hotel guests.

How do condo hotels work?

You purchase a condo hotel unit in your name or an entity name.

Depending on the resort, you can opt to have your unit managed by the hotel or you can keep it out of the rentable pool. Make sure to ask. Some resorts require that you rent your unit for a designated amount of time each year.

The unit is typically decorated to match the rest of the hotel; you don’t get to choose your furniture and decorations. The hotel 30 www.sghealthandwellnessmagazine.com

How do I purchase a condo hotel unit?

This can be tricky. Condo hotel units aren’t always advertised when they first become available, and Google searches can be confusing and inaccurate. Why not use the method you would use when purchasing a new home: speak with a local realtor. Until this type of home purchase becomes more common, utilizing the expertise and knowledge of a real estate agent is the safest and most worry-free way to purchase your condo hotel unit. If you are in the southern Utah area, give me a call. I can point you in the right direction.

AL LU R E

L U X U R Y

P R O P E R T I E S

— P O W E R E D BY R E D R O C K R E A L E S TAT E —

JESSICA ELGIN REALTOR®

Sandwich Ride

By Jay Bartlett There is a mountain of information about how to perform your best at mountain biking by observing what nutrition you ingest and when you ingest it before, during, and after your ride. And there is an even bigger mountain of conveniently packagedfor-quick-consumption nutritional products designed to deliver energy-producing sustenance (mostly carbs) efficiently to the body parts that demand refueling in order to be ready for the next big effort. Turns out, we humans actually have pretty small gas tanks that need regular refilling during intense activities.

Today’s biking food includes things like cubes, gels, bars, and drinks—food that you can eat on the run (pedal?): tear open gel pack with teeth, squish gel into mouth, swallow, and follow with water. Not everyone loves these, because…well, gel. But if you’re in a race and need to continue breathing hard instead of chewing, they are hard to beat. A big plus is that today’s nutritionals are, for the most part, pretty tasty. If you ever had the misfortune of gnawing through an original Powerbar, you know that there was a lot of room for improvement. Early attempts at nutrition often tasted nothing like the flavor advertised, were gritty or chalky, were hard to chew, and often ended up sitting like a lump in your stomach when the blood and water working on digestion were needed elsewhere, leaving you with the dreaded gastric distress. Happily, those days have been learned from and a lot of work has gone into fixing those culinary problems.

I personally use cubes, drink mixes, and bars on quite a lot of my rides. They’re just so convenient! You can easily fit several hours worth of nutrition into one pocket. Here’s the thing though: after some big efforts and long hours eating nothing but gels, you can get a hankering for some “real” food. Even pro cyclists have the wisdom to give their stomachs a break and eat something that isn’t part of their normal nutrition routine. What food can deliver a little protein, some carbs, and maybe some savory when all of your fuel has been sweet? The good old sandwich! A tasty bit of something between some bread, a couple of condiments, and viola, you have a taste treat that gets your stomach’s “mind” off of all the laboratory contrived food you’ve been consuming. Your stomach gets happy, which makes your mind happy, which saves your race or ride!

Most of what we do on our mountain bikes isn’t (or shouldn’t necessarily be) about our fastest Strava time or what training zone we are pedaling in that day; it’s about the fun! The mountain bike is an amazing machine that can rip down singletrack full of more corners than you can count or “wheel” over rocks like the finest Jeep—fun and exciting!

But there is also a relaxing side to biking. That’s where the sandwich ride comes in. Call your riding buddies, procure some sandwiches—maybe a can of cola or some chips? Heck, if you’re feeling fruity, throw a checkered tablecloth in as well. As far as I know, there are no rules for sandwich rides!

Next step: pedal your mountain bike About the Author on some cool trail for a while, then Mountain bike veteran, pick a spot of your liking, whether it be amateur filmmaker, and lover of long rides, Jay at a predetermined mileage, the top of Bartlett has been riding an out and back, or simply when you trails in Southern Utah get hungry. Stop and eat. This will lead for over thirty years. Jay to the second favorite thing mountain has over a decade of bikers like to do: talk about mountain experience as a bike mechanic at St. George’s biking! Step three: Do I even have to oldest bike shop, Bicycles say? You’re relaxed and fueled; it’s Unlimited. time to ride home!

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 | January/February 2024 31

Keeping Your Feet Under You: Preventing Foot and Ankle Injuries in Pickleball

By Dr. Aaron O’Brien, MD, St. George Coral Desert Orthopedics Pickleball is the fastest growing sport in America and in southern Utah. It is easy to see why. This unique sport appeals to all age levels, provides a moderate level of exercise, is low impact, and is easy to learn.

However, as with any sport, there is always the risk of injury. Some of the most frequent injuries in pickleball occur in the foot and ankle. These include: • Ankle Sprains Pickleball is a fast-paced game that requires good reaction time and quick lateral movement. Ankle sprains usually occur when there is a sudden change in direction with the foot rolling to the outside, causing ligaments to stretch or tear. Pain, swelling, and difficulty walking will usually ensue, and it can take weeks to months for the ankle to recover. Rest, ice, immobilization, compression, and elevation are key to improving symptoms.

More severe symptoms may require orthopedic care.

• Tendinitis The two most commonly used tendons in pickleball are the Achilles tendon and peroneal tendons, which are responsible for strong push-offs and quick movements. Overuse without proper rest and stretching can lead to inflammation and degeneration. Often, a tender enlargement or prominence will be noticed in the tendon.

Tendinitis can become chronic without proper early treatment, such as rest and stretching. In more severe cases, a walking boot and physical therapy may be needed.

• Achilles Tendon Rupture One of the more devastating injuries in all of sports is the Achilles tendon rupture, which often manifests as a loud “pop” or “crack.” With the quick, explosive movements of pickleball, these ruptures are common. If you experience a limited ability to push off when walking, you should seek evaluation from an orthopedic specialist.

• Plantar Fasciitis The most common cause of heel pain is plantar fasciitis. This occurs when the supportive ligamentous structure that extends from the bottom of the heel to the ball of the foot becomes tight and inflamed. Pain with first steps in the morning or after sitting are the most common complaints. Plantar fasciitis can be difficult to eliminate and usually requires a period of rest and stretching to improve symptoms.

Preventing Foot and Ankle Injuries in Pickleball Many injuries can be prevented with proper preparation and technique. The following are some important tips to keep you on the court: 1. Warm-up and stretch. Getting the body warm and taking time to stretch the Achilles and other tendons around the ankle will significantly reduce the chance for injury.

2. Invest in proper footwear. Use good shoes designed for pickleball or similar sports. Adding a good supportive insert or orthotic can also make a difference.

3. Consider ankle braces. If you have “weak ankles” or a history of sprains, braces can help prevent future injury.

4. Strengthen your ankles. Taking the time to add ankle exercises to your fitness routine will improve stability and reduce injuries.

5. Listen to your body. Be in tune with your body and pay attention to signs of pain and discomfort. Allow for proper rest before returning to the court.

Pickleball is a fun and fast-paced sport. Take proper care of your feet and ankles so that injuries don’t keep you sidelined. If injuries do occur, seek care from your orthopedic specialist to help you get back on the court.

For more information or to schedule an appointment, call St. George Coral Desert Orthopedics at 435-628-9393 or scan the QR code.

32 www.sghealthandwellnessmagazine.com

About the Author

Aaron O’Brien, MD, completed his Foot and Ankle Surgery Fellowship under the direction of world-renowned surgeons at the Cleveland Clinic.

At St. George Coral Desert Orthopedics, Dr. O’Brien offers a more comprehensive understanding and approach in treating a variety of complex conditions related to the foot and ankle.

Dr. O’Brien is the only board-certified orthopedic surgeon specializing in foot and ankle surgery in southern Utah.

St. George Health & Wellness Magazine | January/February 2024 33

The Language of Health: Translation Services Offer Medical Information to All

By Lisa Larson When it comes to communicating with a healthcare provider, sometimes the medical terminology can sound like another language. But for many whose primary language is not English, that information really is being delivered in another language, a challenge that adds a layer of complexity to even the most basic level of health care.

Martinez-Morales says he’s proud of what he and his translation team have been able to accomplish at Intermountain Health as they know first-hand just how valuable it is to receive important medical information in a language the patient understands.

Fortunately, this is a challenge Intermountain Health takes very seriously.

For the past several years, Carlos Martinez-Morales, language services and cultural competency manager at Intermountain Healthcare, and his team have been working to provide interpretation and translation services for anyone in need. These services include accommodations for patients and family members who do not speak English as their primary language as well as those who are deaf or hard of hearing.

“Last year we serviced eighty-nine languages, but we have access to 250 different languages around the clock through video and telephone,” Martinez-Morales said.

Currently, the Language Services Department includes nine languages on staff, along with about one hundred interpreters throughout the Utah, Nevada, Idaho, and Colorado area. These services can be provided in person in many cases or via electronic devices, which greatly expands the number of languages that can be accessed.

“If we have someone come into the lab or the emergency department, all they need to do when they check in is indicate that they need an interpreter, and we can provide access free of charge,” Martinez-Morales said. “Once they call us or if they use the iPad (with language translation services), it only takes about thirty seconds to get someone to help them.”

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Carlos MartinezMorales, language services and cultural competency manager at Intermountain Healthcare

“We pride ourselves on having the best possible interpreters available for our patients, and we know it has a huge impact on the patients and their families,” MartinezMorales said. “Once the interpreter comes in, you can see the whole demeanor of the patient change. They relax, and they’re able to communicate. It really alters the dynamics of the meeting.”

An important element to the translation services is the fact that information can be relayed clearly and without the kind of bias or cultural barriers that might come into play if the medical staff is relying on a family member to interpret. For example, Martinez-Morales has seen multiple cases of patients with terminal cancer who did not know they had cancer because a son or daughter who was interpreting for them chose to omit that information in the translation process in order to avoid breaking such bad news.

Martinez-Morales also said that having access to an interpreter can give greater understanding to the whole situation and provide context and answer questions in ways that tools like Google translate simply cannot.

Growing up in Puerto Rico, Martinez-Morales came to Utah for college. He also studied English as part of a two-year mission for his church. When the opportunity came to use his language skills to interpret for other non-native English speakers, he was intrigued. It started as a hobby, but because he enjoyed it so much, he continued interpreting as a career, even after finishing his degree in biology.

“As an interpreter, you’re helping so many people,” Martinez-Morales said. “Every day you go home feeling so rewarded by what you did. Even if you are letting someone know really bad news, you know that moment would have been more difficult if you were not present.”

The interpreters and translators on the language services team include about 90 percent who are native speakers of their non-English language. About 10 percent learned a second language through school and by other means. Some of the interpreters were once patients in need of translation services who have since improved their English skills and are paying it forward.

“They have the most empathy for the patients they serve,” Martinez-Morales said. “They have great full-circle stories of being in a country where they didn’t understand the language, and now, they’re helping others in that same circumstance.”

Additionally, there are bilingual members of Intermountain Health’s staff who can serve as interpreters once they complete the training and testing required for legal compliance and competency. Employees wishing to participate as interpreters receive the additional training at no cost to them.

“We have more than 400 employees who have gone through the program,” Martinez-Morales said. “They are able to create an even more seamless experience for the patient because if the healthcare provider can speak the patient’s language, it doesn’t even have to go through an interpreter.”

Regardless of whether the interpreters are staff members or part of the language services team, Martinez-Morales hopes the program will continue to flourish in order to assist even more people in need.

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.

Language translation and interpretation services are available for oral interactions as well as translating and completing documents. Anyone in need of these services while receiving care at Intermountain Health can receive them free of charge.

“We’re just trying to level the field so they have the same access as anyone else,” Martinez-Morales said.

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 | January/February 2024 35

By Gini Grimsley, Director of Fitness Product, VASA Fitness

FIVE TIPS

to Help You Overcome Gym Anxiety in 2024

By Gini Grimsley, Director of Fitness Product, VASA Fitness The gym can be a scary place if you’ve never stepped inside one, and it can be the most rewarding place once you get into a routine that supports your goals and schedule. Here are five tips to help you walk into the gym feeling confident and ready to tackle your 2024 fitness resolutions: 1. Have a plan. Determine what days and times you have available to spend thirty to sixty minutes at the gym. Set your clothes out the night before so you aren’t rushed when it’s time to work out. It’s easy to talk yourself out of doing something uncomfortable when you don’t have a plan in place.

2. Start with familiar exercises. This could be walking on a treadmill, jumping rope, or doing dumbbell curls. Using exercises that you’ve done before is a great way to get going at the gym and make progress.

3. Focus on yourself. Pay attention to your body, your muscles, your breathing. It’s easy to think people are looking at you when you don’t feel confident, but most gym goers are also focused on themselves and completing their workouts. Most members are helpful and happy to answer any questions you have. We were all beginners once! A good pair of headphones and a great playlist can help, too.

4. Find a friend. Having a companion at the gym can motivate you to get to the gym and help you feel more at ease as you learn the layout, the machines, the classes, and other amenities available to you. When you have someone to work out with, you’ll have a motivator, accountability partner, and friend all rolled into one!

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5. Start small. Of all the tips listed in this article, this is the most important. Think of every trip to the gym as a deposit in your savings account; it adds up over time. Remember, fitness is a journey not a destination, and every step taken in the right direction will pay off over time.

Anxiety about going to the gym is common. It eases the more you visit and spend time there. You’ll start to see familiar faces, become familiar with the equipment and classes, and feel confident as you become strong.

Be patient and celebrate small victories along the way!

If you’re still having trouble getting to the gym or feeling nervous, set up time with a personal trainer at your local gym who can help create a plan with you so you can reach your goals and enjoy your time in the gym.

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.

St. George Health & Wellness Magazine | January/February 2024 37

The

SKINNY

on Sugar

By Dr. Coleen Andruss, Healthy Lifestyles

Are you ready to make a lifelong change and get healthy? Bikini bodies are built in the winter, not in the summer. Health is built all year around, so begin now. Get rid of sugar!

and the extra sugars make us crave more sugar. This added sugar is exactly what manufacturers add to products to enhance flavor or extend shelf life.

Simple sugars are glucose, fructose, and galactose. The sugar we use on a daily basis to make food taste good is sucrose, a double compounded sugar made of glucose and fructose. Other compounded sugars are lactose and maltose. In our bodies, compound sugars are hydrolyzed and broken down into simple sugars. Longer chains of simple sugars are called starches.

Those delicious, starchy carbohydrates and the excessive consumption of sugars are associated with obesity, diabetes, stroke, cardiovascular disease, cancer, liver disease, tooth decay, and skin diseases, causing the World Health Organization to recommend the intake of simple sugar be less than 5 percent of a person’s total caloric intake.

Fructose is processed primarily in the liver. When the liver is overloaded with fructose, the excess fat builds up. This is called nonalcoholic fatty liver disease (NAFLD). Untreated, NAFLD progresses into inflammation and scarring as the liver tries to heal the injury. This process is called nonalcoholic steatohepatitis (NASH). This scarring gradually cuts off vital blood flow to the liver. About 25 percent of NASH individuals progress to cirrhosis.

Cirrhosis requires a transplant in order to prevent death. Since 1980, the incidence of NAFLD and NASH have doubled along with the rise of fructose consumption and the rise of visceral belly fat.

Approximately six million individuals in the US are estimated to have NASH, and about 600,000 have NASH related cirrhosis. NASH is now the third leading reason for liver transplants in America.

Sugar has a bittersweet reputation when it comes to health.

Sugars that occur naturally in fruits, vegetables, and some grains are okay in moderation because these whole food products have high amounts of fiber, essential minerals, and antioxidants as well as proteins and calcium. Our bodies digest these high fiber sugar products slowly. Thus, the sugar in these products offers a slow, steady supply of energy to our cells. A high intake of fiber products, despite the natural sugar they contain, has been shown to actually reduce the risk of certain chronic diseases. So add fiber where you can.

Fructose is the sugar that makes fruit taste sweet. For most people, there is nothing wrong with eating fructose in its natural state. The problem arises when manufacturers extract and concentrate the fructose from corn, beets, and sugarcane, removing the fiber and nutrients. Without the fiber to slow down the digestive process, our bodies don’t handle the sugar well.

Fiber helps us feel full. Without fiber, we get hungry more quickly,

If your waist is larger than your hips, you likely have visceral belly fat or what is called a “sugar belly.” When the liver has more fructose than the body can use, the excess gets broken down by the liver into fat globules called triglycerides. Some go into the bloodstream and some are deposited around the internal organs. When this happens, disruptive hormonal messages are sent out that upset the body’s normal chemical balance. These imbalances lead to heart disease, diabetes, cancer, dementia, and stroke.

In America, the top sources for added sugar are beverages, yogurts, cereals, cookies, cakes, candy, and most processed foods, but it can also be hidden in soups, breads, cured meats, and sauces.

Understand food labels. All of the following are types of sugars: brown sugar, corn sweetener, corn syrup, fruit juice concentrate, high fructose corn syrup, honey, malt sugar, molasses, dextrose, fructose, glucose, lactose, maltose and sucrose.

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

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More than 60 percent of the calories in beverages comes from added sugar. The very famous Framingham Heart Study, which looked at over 14,000 people, demonstrated that frequent consumers of sugar-sweetened beverages had signifi­ cantly increased fatty liver, increased triglycerides, and decreased HDL protective lipoproteins and thus, had a higher risk of heart disease, stroke, high blood pressure, inflammation, and liver disease.

Drink water. Excess added sugars in non-diet drinks contribute to weight gain by adding more calories and by tricking the body into turning off its appetite control system.

Liquid calories are satisfying to the taste

buds but are not as satisfying long term as those calories from solid foods. However, be careful; sometimes cutting back on sugary beverages can cause you to reach for other sugary foods instead. Artificial sweeteners in diet drinks trigger sweet receptors in the brain, causing the body to crave other things and leading to obesity as well.

concentration of an enzyme that converts a breakdown product of aspartame (methanol) into formal­ de­ hyde, a human carcinogen. Other artificial sweeteners that have been associated with cancer risk are sucralose, acesulfame potassium, and saccharin. The safest are erythritol, stevia, and monk fruit extract.

Be careful about overutilizing low calorie foods and artificial sweeteners. Animal studies have demonstrated that high levels of aspartame have been associated with lymphoma and leukemia. Most aspartame is found in diet soda. The risk of cancer associated with aspartame is higher in men; they have a higher

So the “skinny on sugar” is to eat simple and clean. Get rid of processed sugars of all kinds. At the beginning of this new year, resolve to get healthy! To be ready for swimsuit season this summer, begin to build your bikini body during the winter.

Get started now. Create a new you this new year!

St. George Health & Wellness Magazine | January/February 2024 39

Finding the Perfect Pet Partnership

By Anita DeLelles, LMT

Companionship is essential for our well-being. If you decide to fill your life with the love from a pet, it’s a decision that shouldn’t be taken lightly. It’s important to consider your lifestyle and personality before bringing a furry (or feathered) friend into your home. With so many different types of pets to choose from, you’ve got some research ahead. Here are some basic tips to help you make the best choice.

Consider Your Living Situation The first thing to consider when choosing a pet is your living situation. If are contemplating the choice of a large dog (or a puppy that will become one), do you have adequate space? They will require plenty of room and a backyard in which to run and play. A smaller dog, cat, or even a rabbit may be a better choice if you are in a smaller apartment. If you’re renting, be sure to get permission from your landlord. Will you be able to live with the pet hair that comes with a long-hair cat, keep a litter box clean, or tolerate the inevitable wear and tear on your furniture caused by cats and dogs? Some pets require specific living conditions.

For example, a rabbit prefers a gentle, quiet environment and may not do well with a hectic life of children and rowdy dogs in the house.

About the Author

Consider Your Schedule Another important factor to consider is your schedule. Do you work long hours and have limited time to devote to a pet? If so, a low maintenance pet like a fish or hamster may be a good start.

Cats do better than dogs if left alone for more than a few hours.

If you do have time to spare, a new puppy could be an excellent choice, albeit a hefty commitment. It’s important to remember that every animal requires attention and care, so make sure you’re able to commit to their needs before bringing them home.

If you’re thinking about getting a specific breed of dog, you will definitely want to research various breeds before deciding what type of dog to get. Mistakes are made when people choose a dog based on their looks alone. Different breeds of dogs have very different needs and characteristics!

Consider Your Personality Your personality is also an important factor to consider when choosing a pet. If you’re an active person who enjoys hiking and outdoor activities, a border collie could be a good match. If you live a more laid back lifestyle, a cat or low-energy dog, like a Greyhound or Basset hound, may be a better match.

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.

40 www.sghealthandwellnessmagazine.com

Cats have distinctive personalities. Some like to be held and snuggled; others are more aloof and will hiss if picked up. Be prepared to adapt to your new cat’s individual personality traits. If you go to a shelter or local rescue group to adopt a cat, they’ll advise you on the unique personalities of cats in their care and help you choose just the right one. Perhaps the cat will actually choose you!

Consider Your Budget Owning a pet is the start of an ongoing financial commitment, so it’s important to consider your budget before choosing a pet. High quality pet food can be expensive, and vet bills may arise unexpectedly. Do you have someone who can be a secondary caregiver if you are away from home? If not, plan to provide care from a pet sitter or boarding facility when you travel. And be prepared to cover the bills to repair any damage your pet may cause. Obviously, a hamster or gerbil will be less of an expense than a dog or cat, so plan ahead.

Consider Adoption Adopting a pet from your local animal shelter or rescue organization is a great way to reduce the number of homeless animals. Not only are you giving an animal in need a loving home, but many dogs available for adoption are already trained and socialized.

Don’t overlook senior dogs and cats, prospective pets that have been at the shelter a long time, or animals that have special needs. They also have love to give.

Finally, adoption fees are more affordable than purchasing a pet from a breeder. You can adopt even if you want a purebred dog; approximately one quarter of the dogs at shelters are purebreds. With some proper research and planning, you and your new pet can have a happy and long-lasting relationship.

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

Join WOOF! Wellness Center & Training Academy for trainer-guided hikes. We request that dogs have completed a basic manners class or loose leash walking class to participate in the hike. Our trainer can 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 | January/February 2024 41

Navigating the Numbness

deficient, are exposed to toxins (Agent Orange), suffer from reduced blood flow, have had physical trauma, are genetically predisposed, or are elderly.

Neuropathy Relief in Southern Utah

Treatment options for neuropathy can help alleviate symptoms, providing relief and allowing individuals to regain their mobility, comfort, and independence. The first step is finding a medical provider with experience and a willingness to help find the root cause of the neuropathy.

By Vista/Southwest Spine and Pain Community Outreach Team

At Southwest Spine & Pain, we treat many different types of neuropathy patients who are seeking relief. Some patients at Southwest Spine & Pain have multiple high-risk factors that must be coordinated. Our specialists thoroughly evaluate our neuropathy patients to ensure they have all the information possible to create the best, customized healthcare plan.

Neuropathy is often mistaken for only numbness, tingling, burning sensations, and muscle weakness in the hands and feet. However, neuropathy can be more than just a feeling of numbness. Neuropathy pain can interfere with a person’s ability to perform daily activities and reduce their overall quality of life.

John is an avid hiking enthusiast and southern Utah resident.

After suffering multiple, severe injuries in an accident while canyoneering, John began the long journey of recovery. He suffered from chronic neuropathy pain and the emotional struggles that accompanied it.

What Is Neuropathy?

Living life in a daze from severe pain and frequent use of prescription opioids, he began to research alternative approaches to his pain management. He found his answer with Southwest Spine & Pain Center.

The peripheral nervous system is your body’s messaging system.

It is responsible for shooting information from your brain and spinal cord to the rest of the body. Peripheral neuropathy occurs when peripheral nerves are damaged.

Damaged nerves interfere with the signals that are supposed to go from your brain to different parts of your body. Many issues can arise when the nerves are damaged, especially because there are many different types of nerves.

Sensory nerves are in charge of feeling heat, pain, and touch. Those suffering from neuropathy, for example, can’t feel the temperature difference when they touch an ice cube with their foot.

Motor nerves are in charge of moving your muscles. They get messages from your brain to wiggle your toes, walk, and move.

Neuropathy can affect your motor nerves. Some neuropathy patients can have difficulty finding their balance, increasing their susceptibility to falls and related injuries. Falls, in severe cases, can result in fractures, head injuries, or other serious health problems.

Autonomic nerves are responsible for (some) involuntary functions, like blood pressure, heart rate, digestion, and bladder function. When these nerves are damaged, individuals may lose bladder function, which can lead to infection.

Neuropathy doesn’t just affect senior citizens. It can affect anyone.

One of the primary reasons for seeking treatment for neuropathy is the potential for symptom relief. People who experience peripheral neuropathy may have one or more of the following symptoms: • Numbness/tingling in the feet or hands • Burning pain • Skin, hair, and/or nail changes • Reduced coordination • Muscle weakness • Heat intolerance • Bowel/bladder problems • Changes in blood pressure Those who are at high risk for neuropathy include those who are diabetic and who are on diabetic medications. It also includes those who experience the negative side effects of some medications (chemotherapy), abuse alcohol, are nutritionally 42 www.sghealthandwellnessmagazine.com

We Help Find Neuropathy Solutions

With the help of Dr. Obray and other SWSP providers who addressed the root of his pain, John started his journey of healing. John went from being bedridden to going on long walks with his wife again. This winter, he is going to enjoy skiing with his family. John is now back to his active lifestyle and is making memories with loved ones, free from neuropathy pain.

Neuropathy isn’t just physical: patients should never underestimate its emotional and psychological impact. Living with neuropathy’s chronic pain, discomfort, and mobility issues can lead to anxiety, depression, and a diminished sense of well-being. Neuropathy can affect work/life balance, limit social activities, and increase feelings of isolation. Seeking treatment for neuropathy not only addresses the physical symptoms but can also help with the emotional toll.

By receiving early neuropathy intervention, individuals can find relief, reduce the risk of complications, slow the progression, and improve their quality of life.

Southwest Spine & Pain specialists provide world-class pain relief in southern Utah. We help find the root cause of your neuropathy, implement treatments to decrease pain signals, and find lasting solutions to your neuropathy. Additionally, the physicians and medical staff at Southwest Spine & Pain Center offer extraordinary, compassionate patient care.

Our team will conduct a thorough consultation to evaluate your eligibility for our customized neuropathy relief program. It provides individuals with a cutting-edge advantage in diagnosing and treating acute and chronic pain conditions.

If you or someone you know is experiencing symptoms of neuropathy, please consult with Southwest Spine & Pain.

Same-day appointments are often available.

Call 435-656-2424 or visit SouthwestSpineandPain.com.

utahtech.edu

St. George Health & Wellness Magazine | January/February 2024 43

Utah Tech University Celebrates a Quarter Century of Dental Hygiene Excellence

By Jake Harber As a program that wholeheartedly embodies Utah Tech University’s polytechnic mission by serving the community while providing students with the resources they need to be successful, Utah Tech’s Dental Hygiene Program will celebrate its twenty-fifth graduating class this May. Utah Tech’s Dental Hygiene Program has consistently boasted a perfect 100 percent graduation rate as well as a 100 percent board passing rate. Students in the program participate in the Public Dental Hygiene Clinic, providing services to nearly 1,000 patients each year on Utah Tech’s campus. In addition to the clinic on campus, students also run a mobile clinic that visits local patients wherever they might require service.

With the next closest dental hygiene program hours away in Utah County, the UT program is not only a vital stepping stone for students’ oral healthcare careers but is also a powerful force of compassion, providing valuable services to the southern Utah community.

About the Author

Jake Harber is a full-time student and athlete at Utah Tech University.

A small-town Wyoming native, he moved to St. George to pursue a bachelor’s degree in communication studies and work toward a career in public relations. He enjoys the southern Utah climate and all the outdoor adventures this area has to offer.

playing an important role in mentoring and guiding her students through the dental hygiene program. She and her husband, Brad, recently bestowed a $25,000 education endowment to the UT program in honor of Brad’s father, Dr. Blake, and his legacy.

“The Utah Tech Dental Hygiene Program is extremely competitive, requiring rigorous study and a large amount of time,” Brad Blake said. “We also know the cost of education can be a barrier to some, and we want to help remove those barriers. We have been blessed by the generosity of others throughout our lives, and we strive to give back whenever possible.”

The Utah Tech University Dental Hygiene Program will celebrate its twenty-fifth graduating class this spring. This milestone could not have been achieved without the help of the southern Utah community and the support of contributing partners like the Blakes.

For more information about Utah Tech University’s Dental Hygiene Program, visit health.utahtech.edu/dental-hygiene.

To donate to the UT Dental Hygiene Program, scan the QR code below.

“Dental hygiene is not just about keeping teeth clean,” Brenda Armstrong, associate professor of dental hygiene and department chair at Utah Tech University, said. “It’s about empowering the community with vital preventive services.”

A key component in the success of UT’s program has been the support of the Blake family. Their legacy has had a lasting positive impact on the program and its students. Dr. Jay Blake spent eight years volunteering his time as a supervising dentist, providing expertise without seeking payment for his work. Two of his daughters and his daughter-in-law, Samantha, graduated from the program. Samantha is now a clinical instructor at Utah Tech, 44 www.sghealthandwellnessmagazine.com

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

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St. George Health & Wellness Magazine | January/February 2024 45

A Drive Down

Bluff Street

By Lyman Hafen

Driving Bluff Street these days has become a test of patience and courage. When I take my ninety-two-year-old mother on rides around town, I generally avoid Bluff Street, not so much for safety but for her peace of mind. She’s overwhelmed by how this town has grown and its staggering volume of traffic. She expresses it this way: “Does anyone work anymore? It looks to me like they all just go out and drive around all day.”

The other day was different. On a cold but sun-struck Sunday morning, I was headed from Santa Clara to a meeting in St. George. I rounded the curve from Sunset southward onto Bluff and did a double-take as I looked down that long straightaway and saw four lanes of morning-glazed asphalt perfectly flat and perfectly free of traffic. My heart skipped a beat. I let forth a deep sigh and proceeded down the street with a smile on my face.

For decades before I was born, Bluff Street was a rutty, rough dirt road on the far west edge of town—a cow path where large herds of cattle off the Arizona Strip were trailed through town and on to Enterprise and finally to the railhead at Modena. When I was a boy, the road was still dirt from St. George Boulevard (Highway 91 at that time) southward. I remember how rough it was riding in the old cattle truck with dad when he took me out to the corrals to feed.

Driving down Bluff the other morning, I passed the spot where McCord Oil used to be. That’s where Dad would often stop for gas or some random item relating to the upkeep of the old International stock truck. Looking back on it now, I think he mostly stopped for a chance to visit with Loraine Cox. Loraine was a tall, lanky, sparkling-eyed man, twenty-five years dad’s senior, who was always cheerful and always had a good story, and whom (it was obvious to me, even at my young age) my dad idolized.

Left: Loraine Cox 46 www.sghealthandwellnessmagazine.com

The view along St. George’s Bluff Street in the 1960s I remember Loraine’s kind eyes and his hearty laugh and him handing me an ice cold Hires root beer right out of the pop machine. I remember sitting on a stack of tires and listening to Dad talk to him for long stretches. I remember how good I felt when he patted me on the shoulder and said something kind to me as we hopped in the truck and pulled back onto the street.

Twenty years later, as a budding journalist, I sat down with Loraine Cox in the living room of his St. George home. It was there I learned why Dad was so fond of the man. In 1928, Loraine Cox and his younger brother Kenneth, along with their teammate Elwood Romney, were named to the Utah All-State Basketball Team. According to Loraine, every player on the Dixie High School squad that year should have been named. It was a legendary team in a town where basketball ruled the winter and where the boys played their hearts out for the home crowd in the old gym that stood where the water fountains are now located on Main Street, just south of the St. George Tabernacle.

The Dixie boys won the state title that year and earned a berth in the National High School Tournament in Chicago. Loraine had grown up in an era of Dixie basketball prowess on a state and national level. As a younger boy, he’d watched the legendary 1923 team. And in 1925, a team featuring Reed Blake and Ashworth “Cat” Thompson won the National Consolation Championship in Chicago. By the time Loraine and Kenneth were leading the high school team in 1928, Dixie was on course once again for the national tournament in Chicago. They beat the Tennessee state champions in the first round. They played the Stivers, Illinois team the next night and beat them twenty-seven to twenty-five.

This was in the days when the referee jumped the ball at center court after every basket, meaning the man playing center was key to everything. And Loraine Cox played center.

Hopes for a national championship that year were dashed in the next game against the Canton, Ohio team. With only one field goal in the game, Canton won nineteen to fifteen, with seventeen of their points coming from free throws. So ended the season, just one game away from the national championship. “But they knew who we were and where we came from,” the old man with a tear in his eye told me that day in his living room.

Driving down Bluff the other morning, I tried to recall all the compelling details of those games Loraine Cox shared with me in his living room forty years ago. The stories, too long to share here, are mythic. As I looked up the side of the black ridge along the west edge of Bluff Street, I recalled one thing Loraine shared that still shines in my memory. When I asked him what it was that made those Dixie teams so great, he smiled and told me how he and his little brother trailed the family cows back up the dew-glazed black hill every morning after milking—the same black hill that rose above me even as I drove joyfully down a traffic-free Bluff Street.

On those cold St. George mornings, at the breaking of another bright Dixie day, they herded the cows up over the top of the lava-capped ridge and put up the pole to secure them in their pasture. As the boys turned back toward the valley and beheld the little town below, they heard the clanging of the school bell, and they bounded down off that ridge like mountain goats.

Galloping over sagebrush, shifting, ducking, fading, and dodging gracefully through the maze of black rocks, they dashed off the mountain and sprinted down the dirt road that would one day be called Bluff Street—running themselves into a story that would be remembered by a smiling driver nearly a hundred years later.

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 | January/February 2024 47

Habits MAKIN’ GOOD ONES AND BREAKIN’ BAD ONES

By Rob Henderson, LASUDC, CTRS The study and practice of addiction counseling have helped me better understand certain aspects of human behavior, including the concept of habits. A conversation about habits seems fitting during this time of new beginnings and goal setting, since only 9 percent of Americans who make New Year’s resolutions complete them, with 23 percent quitting by the end of the first week and 43 percent bailing out by the end of January. In other words, perhaps goals and resolutions don’t stick like we want them to because we aren’t familiar enough with makin’ and breakin’ habits.

The Brain and Habits A habit is a brain process that is made up of three parts: the cue (the situation that prompts or triggers a behavior), the reward (the actual behavior that we perform that is connected with some form of pleasure), and the routine (repeating the cue and reward over time). I have a habit of stopping by my favorite smoothie shop on my way to work. The cue is my drive to work on a growling stomach and the reward is sipping delightfully on a nutritious drink. When I repeat this experience often, it becomes a routine—and an expensive one at that.

When this pattern takes place, our brains, in search of efficiency, start to create an autopilot that essentially says, “Okay, I can see what’s happening here, and I think we should create a shortcut between this particular cue and reward so we can conserve energy and not have to think about it.” The stronger the brain’s link between a particular cue and reward, the stronger a habit will be.

Behavior PAMming Understanding how habits work in our brains is quite helpful because now we have some behavioral-change tools to work with. Behavior MAPping is one approach that’s been around for awhile, and it teaches that in order to work with habits, we need to look at motives, abilities, and prompts. A new line of research states that the order of operations in M.A.P. is better served in reverse: behavior PAMming instead.

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Prompts What are the cues in your environment that trigger negative behavior? Is it the drive to or from work on a growling stomach? Are your senses being teased, or does a particular time of day serve as your cue? If you’re trying to develop a good habit, what cues can be placed around you to trigger a desired response? Can it be an alarm, a friendly reminder from an accountability partner, a picture, a song, or an aroma? Take note and pay special attention to the marketing and advertising schemes that surround you or to the people, places, things, and even emotions that trigger your behavior.

Ability Are there barriers or constraints, large or small, that get in the way of your desired outcome? Is cost, time, inconvenience, discomfort, or distance holding you back, and if so, can these be navigated or negotiated? Are certain people frustrating your efforts or are negative beliefs or self-talk the culprits? Are there skills that can be learned or developed, or are there tools and resources you can acquire to assist you in habit-making or breaking?

Motives There are two themes you need to consider when it comes to motives. One theme is based on the moral underpinnings of behavior: why we should or should not behave in a certain way. Values-based conversations are important and certainly apply, but research tells us that too many moral reminders actually hurt motivation to change. Therefore, focusing on the theme of reward as a form of motive is more strongly recommended.

Consider what rewards you are getting or want to get out of a certain behavior, and work to recreate or set up those dangling carrots in healthier ways. I have found that a good smoothie does the trick!

Good reads on habits: Tiny Habits: The Small Changes That Change Everything by BJ Fogg The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

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.

St. George Health & Wellness Magazine | January/February 2024 49

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.

WISDOM TEETH REMOVAL:

SHOULD I OR SHOULDN’T I?

By Dr. William Plumb, DDS Having your wisdom teeth extracted has become a rite of passage in our country. It seems like everyone’s got a story. Post-op surgery videos go viral all the time. In my office some time ago, a young woman who was waking up after her surgery began belting out the national anthem. My staff and I felt like we needed to stop what we were doing and stand at attention!

As an adolescent, my own surgery was uneventful.

I remember giggling a little as I was going out and needing help to walk down the hall afterwards because everything seemed like it was sideways.

My dad still has his wisdom teeth, but I’m grateful that I have had mine removed. My teeth are nice and straight. I spent over two years in braces trying to get them that way. It would have been a shame for my wisdom teeth to come in and mess everything up.

Research shows that even if there is room for third molars, it is still a good idea to have them removed because they are unpredictable and difficult to maintain. Wisdom teeth have a high risk of becoming problems down the road. Many times, they don’t come in at all. This is called impaction. In my practice, I commonly see instances where a wisdom tooth is stuck between the second molar and the ramus of the mandible (the up and down part of the lower jaw) due to lack of space. This may lead to issues with the gum as food and debris get pushed under the tissue and cause inflammation.

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Sometimes, impacted teeth are fine and remain asymptomatic throughout a person’s life. But other times, they can cause damage to the bone and/or adjacent teeth, especially if they become infected or if a cyst forms. I recently treated an adult who suffered bone loss along the whole back root of the second molar due to an impacted wisdom tooth.

We removed the impacted tooth, but we’ll have to watch and maintain the second molar carefully in an attempt to preserve it.

This type of unpredictability is a strong reason to have wisdom teeth removed during adolescence.

The ideal age window for removal will vary from person to person. As a practitioner, I like taking them out when the crown of the tooth is fully formed and the roots are about half formed. This ideal time is usually between the ages of sixteen and eighteen years old. Having the surgery performed at this age usually leads to a better recovery because the young bone is soft and flexible and heals quickly.

Surgery to remove wisdom teeth is not without risk.

Nerve damage, inflammation in the joint (causing a reduced range of motion), or even life-threatening infections can occur. These risks can be minimized with thoughtful planning. It’s important to consult with a competent surgeon to decide if removing your or your child’s wisdom teeth is the best decision.

To find out if you are a good candidate for wisdom teeth removal, call Plumb Dental at (435) 673‑9606 to schedule an appointment, or visit our website at plumbdental.com.

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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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• FEATURED BUSINESS •

The Healing Herb Alternative Health Concierge Shop:

By Shelley Sybil Gish

EMPOWERING WELLNESS

In the heart of our bustling town and nestled among the conventional storefronts, there lies what has been called a hidden gem—an alternative health concierge shop that transcends the ordinary. We invite you to come meet the owners and staff who have channeled their wealth of experience into a unique venture that seamlessly blends alternative health products and practices with a nurturing touch.

Drawing inspiration from our diverse skill sets, we have worked hard to create a haven where individuals can explore natural remedies tailored to their unique needs. The result?

A quaint yet vibrant boutique offering an array of all-natural pain and skin balms, simply called “Magic Stuff.”

medicine. However, we have worked hard to learn and understand the importance of holistic approaches. Our shop features a range of products to help with many types of everyday ailments and challenges that can be improved, often before they become serious enough to warrant the next step of standard medical intervention.

Our Alternative Health Concierge Shop is not just a store; it’s a testament to resilience, nurturing, and the power of alternative health practices. As the owners of The Healing Herb and Magic Stuff Healing Balms, my business partner Jerry Stone and I are well-seasoned in the use and benefits of alternative health supplements and products. We hope to continue to inspire our customers and our community to embark on a journey of pain-free, healthy well-being…one holistic remedy at a time.

We have many other great herbal supplements, vitamin products, and CBD products specifically designed to help bring about good health. We have a wonderful product for cardio health and herbs to help with organ function, blood pressure, and mental and emotional stability. Our newest product line is the APGLO Company DNA-based health lozenges.

Come in and see them all. Try a few samples or buy a few trial size items to see what you think. Our store is health oriented from ceiling to floor, from health light bulbs to health socks. What sets our shop apart is not just the quality of products but the personalized touch we strive to bring to each customer interaction.

Drawing on our combined and extensive backgrounds in modalities, products, and herbology, we have chosen a selection of herbal supplements that cater to a large variety of health needs. Whether it’s addressing chronic pain, promoting skin wellness, or enhancing overall vitality, our products are carefully researched, created, or chosen by us to harness the power of nature. We love products such as colloidal silver, garlic, essential oils, and specialized vitamins and have created or selected our all-natural products with a keen eye for their therapeutic benefits.

The DNA-based lozenges now available at our shop are a testament to the intersection of modern science and traditional wisdom. These innovative lozenges, with formulations based on individual DNA plant and flower profiles, provide a targeted approach to health and wellness, ensuring that customers receive the most tailored solutions for their well-being.

Having successfully raised healthy children using alternative health methods does not mean we feel that physicians or medical measures are old fashioned or unreliable. There is a very definite place for good medical advice, procedures,

The Healing Herb 71 North 100 West, St. George, UT, 84770 (435) 656-4757 www.magicstuff.biz About the Author

Shelley Sybil Gish has spent most of her life learning about the benefits of holistic healing, with fifty-plus years of experience in behavioral genetics, thirty-one years in alternative health modalities, and ten years in herbology. As the single mother of eight children and the proctor mother of many adjudicated youth, her journey into the world of health began as a necessity to care for her large family. Shelley has also worked in every area of the real estate industry throughout the past forty-five years and currently resides in Santa Clara, Utah.

In addition to her eight children, she also has twenty five grandchildren, sings in the Heritage Choir, and has been in senior pageantry since 2018 as Ms. Senior Utah, Ms. Senior Oregon, and Ms. Senior Canada.

St. George Health & Wellness Magazine | January/February 2024 53

Promise a New Year Filled with Complaints!

By Matt Eschler, PhD, LMFT

Complaining for Lovers in 2024

Give Your Full Attention to Every Complaint

Set a goal in 2024 to resolve or manage every complaint. Ring in 2024 committed to creating a brand new and different relationship with your spouse. Be committed, not just to winning arguments, but to really digging in and seeing your spouse’s unique view about every complaint. When you discuss issues with your spouse, seek knowledge and data about their ideas.

Try your best to experience their point of view without filtering information through your point of view. For instance, try picturing yourself living their experience.

Does your capacity to feel empathy increase by taking on their perspective? Can you feel the intensity of the romantic mood or connection by seeing past your own “stuff” and witnessing theirs?

Tucked Inside every single complaint is a deeply held need. Start by figuring out what the need is. Do this by giving your full attention to your spouse. Listen without defensiveness or judgment. Attune to your person’s needs. Deepen the conversation by asking questions to get to know more on the topic. Active listening is super romantic!

Fact-Check Your Interpretations Reflect on the opening dialogue that you and your person have had about a particular complaint. You will feel your own judgments take over your thoughts, but your habits, your beliefs, your biases, your assumptions are not facts. Even if your spouse “told you yesterday,” even if you have known him or her all your life and believe you can finish their sentences, even if you are certain you are right about their thoughts, you need to decide: do you want to be right or in a relationship? Yes, you are an incredibly intelligent person, but you only see “pattern potential.” You are not an accurate mind reader.

You will feel permanently exhausted and hopeless if you attempt to “know without asking” how your partner thinks or feels. Working both sides of a relationship burns twice the energy and creates endless drama that drains trust and romance. Make a conscious effort to fact-check your interpretations and assumptions regarding what your partner said. Let your partner express who they are; don’t define them by your history with them. Agency equals the right to change.

About the Author

Clarify What Your Partner Has Said Clarifying is not mimicking or repeating back exactly what was said. Clarifying is not agreeing with your spouse’s thoughts nor is it forming an agreement with them. Clarifying is making sure you get them, see them, and know their purposes. Make an effort to clarify what you think you have heard. Identify and reflect their emotions and thoughts to make certain you didn’t misjudge them.

Clarify What You Have Said The listener does not have sole responsibility to assess understanding. The speaker shares in that responsibility. During conversations, the speaker could ask the listener to “share their takeaway” about what they have heard. Take some time to clear up any misunderstandings.

Imagine feeling safe to express your unique point of view. Imagine being free to change your opinions and share them fearlessly. Imagine being able to be wrong without being judged. Think about the romantic feelings that will spring from the deeper understanding you’ll have with your partner. Imagine the passionate connection you will enjoy. Resolving complaints that arise in your partnership meets the needs of both individuals and strengthens the relationship.

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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“

Imagine feeling safe to express your unique point of view. Imagine being free to change your opinions and share them fearlessly. Imagine being able to be wrong without being judged.

“

St. George Health & Wellness Magazine | January/February 2024 55

Using

Resolutions to Level Up This Year

By Erin Del Toro, Registered Clinical Hypnotherapist, ACHE The new year comes with fresh opportunities for change. Whether we are five or ninety-five, to optimize our overall happiness and peace, we can all use a little improvement in more than one area of our lives.

So when it comes to New Year’s resolutions, where should we start?

Physical and mental health experts around the world continue to pump out podcasts that emphasize good health. If I understand it right, to be at our best, we should exercise regularly, eat more greens and alkaline foods, making sure our sleep schedules contain the hours between 9:00 p.m. and 3:00 a.m., turn off bright lights after dusk, eat more protein (making sure we include lots of plant protein), be authentic and vulnerable wherever we show up, take the right supplements for brain balance, listen to twenty minutes of classical music a day, fast, do yoga to lower anxiety, practice meditation and mindfulness, journal, stretch, practice being creative, and regularly spend time outdoors, just to get the list started.

Then there are all of the interpersonal areas in which we want to improve: be a better partner or friend, be a better parent, get that promotion at work, become a better listener, become a better public speaker.

And then there’s the other list we’ve got to tackle: our kill list. This might be made up of habits we would like to quit, such as smoking, drinking, eating excessive sugar, or ending addictive internet habits.

With the idea that all of these changes are important for a happy, balanced life, it can be tempting to want to tackle it all at once, biting off more than we can chew. It might feel good to write down five New Year’s resolutions, but changing our habits consciously is a process best approached at a slow and steady pace. It’s a great thing to be ambitious, but how you approach your resolutions will make all of the difference about whether or not you will actually make a permanent change.

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Go ahead and write down all five changes you’d like to make, but please don’t make the mistake of beginning to work on all five at once unless you are already a master resolution keeper who can defy research! I see so many people in my office who feel discouraged about their inability to make changes in multiple areas of their life. Several studies conducted over the last decade have revealed that trying to do it all at once is usually a formula that yields two steps forward and two steps back.

Bite off each resolution one at a time, and build consistency and confidence with each one. Start with just one resolution on your list, and do it until you do it well. I recommend that the first item is either a goal you feel fairly confident you can reach or one that excites you. Don’t make your first goal the biggest or the most tedious one on your list. For example, if you typically hit the sheets at 2:00 a.m., don’t make “going to bed at 9:00 p.m.” your first actionable item. Choose something from your list you can readily accomplish or something which makes you feel excited to think about. Taking care of the most manageable goal will likely result in success, which results in dopamine in the brain.

Before you begin, make sure you have a plan for success. Plan how and when you will put regular effort into developing your new habit. Do it each planned day for three weeks. If you forget, be kind to yourself, and pick it up again. Keep at it until you can do it for three weeks consistently.

For best results, do not begin your second resolution before you conquer your first. Do not pass go, do not collect $200! When all of the evidence indicates that your first goal is becoming a manageable habit, you have a green flag to start working on item number two.

Then, start with your second resolution, and repeat.

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.

Habits are best developed by layering them one after another. This is how the human mind best holds onto change. Once you get on a roll with those initial habits, let the momentum move you forward to reach each of your goals for the year.

If you are struggling to get a habit to take hold for the three week time period (or even a three day time period), you likely have a subconscious block driving you one way, even though your conscious mind desperately wants success! If this is happening to you, hypnotherapy is a great solution to get to the root of the problem and clear out any old belief systems or traumas that may be keeping you stuck in place.

Hypnotherapy can help your brain create new neural pathways so that your mind works for your success and you have more control.

Remember, New Year’s resolutions are best when we think of setting them into place during the first half of the year and cementing them into place during the last half. A year from now, I hope you can look back, feel accomplished, and be motivated to level up again.

St. George Health & Wellness Magazine | January/February 2024 57

Here Is Your Homework: A New Way to Process Emotions

By Brigit Atkin Do you ever put your child’s artwork on the fridge even if it isn’t pretty or forever keep a personalized card from a lovedone? I’m pretty sure we all do this to some extent. Why do we do this? Do you think, perhaps, we keep and display items like this because of the emotions that are imprinted on them? A youngster’s picture might be sloppy, but the sincere effort exerted warms our hearts and provokes feelings of love and connection. The sloppy becomes adorable. In other words, our loved one feels an affection for us that spills out onto the paper, and the paper carries that emotion to our hearts. It has meaning, and we want to see it, savor it, and remember it.

But did you know that writing out your negative, painful emotions can be a way to process and heal them? There is a homework assignment that I sometimes extend to my clients when they are feeling overwhelmed with life, and it goes like this: 58 www.sghealthandwellnessmagazine.com

1. Take out a piece of paper. Write out everything that is making you feel annoyed, irritated, angry, and confused. Don’t worry about punctuation or whether you are using the right words. Just get it out. Take everything that you are feeling inside that isn’t fair or that makes you feel bad, and put it on paper. Write until you are done. It might be one page; it might be ten. You’ll know when you are done.

(Side note: you’ll feel much better after you are finished with this part of the assignment because you will have transferred your negative emotions from inside of you to the paper. You may feel so much better that you will think you are done, but this is only half of the assignment.)

2. Set the paper aside for a while—maybe for an hour, maybe for a day. “Let the dust settle.”

3. When you’re ready to come back to the assignment, use a notebook that you plan to save. As soon as you’re relaxed and comfortable, start by putting the date at the top of the page. Then envision a mentor that you trust walking you through what you will write. Many people like to invite God to come sit with them.

Whatever feels right to you is best. You’ll “show” them your previous paper—all the yucky stuff you wrote—and ask them to show you what they see. What you’re looking for here is truth.

4. Now you’ll address each emotion that you wrote down before, but you’ll address it with truth—seeing things as they really were and as they really are instead of seeing them from your previous place of anger, frustration, and confusion.

Looking at things from this new perspective literally puts you above the fray. You

my talent. I am worthy and deserving of having healthy boundaries while still connecting with people I care about.

I can’t think of a better homework assignment to start off a new year!

This assignment should become an antidote each time you feel out of sorts. Emotions for good or bad need to come out. When difficult emotions come out on paper, they become tangible and give us something from which to learn. And when emotions are good, share them with others!

About the Author

Brigit Atkin–Brigit of Brightworks helps improve the lives of others facing challenges and difficulties.

She is certified in the SimplyALIGN™ method and was trained by founder Carolyn Cooper herself. For more information, visit www. brightworksbybrigit.com.

Speaking of good: remember to keep the good! Keep your child’s indiscernible picture of your family.

Keep the love note from your significant other or the heart-felt, written thank you note from a dear friend. These are happy, loving emotions, and we want to remember them. I hope this new year is filled with joy, laughter, and gratitude for the difficulties that help you grow.

are now observing your situation from a place where you can see the bigger picture. You have not only stepped outside of your emotions, you have also stepped outside of your narrow vision. No matter how open-minded you think you are, you have blind spots. We all do.

5. Again, write until you know you are finished. Then destroy the first paper. There is no need to keep that negativity around; it has served its purpose. You will keep the truth part of the assignment in your notebook.

Here is an example of how this might look: Part one: I’m mad at everyone. I don’t have time for this. No one cares about me and no one listens to me. They only come to me when they need something done. I feel so unappreciated.

No one understands me……

Part two (after some time has passed): I have a real gift for throwing parties. People recognize my talents and come to me for help. I like to help, but my time is limited. I don’t have to do everything. It is okay to say no sometimes. People understand, and my time is valuable. I can help my neighbor put together a great event if I feel I have time. If I don’t, I can give some suggestions or help with something small. I see that I am a blessing to my friends. They enjoy my company and not just St. George Health & Wellness Magazine | January/February 2024 59

Do Soulmates Have Better Odds for Lasting Love?

By Chris Eschler, Health and Well-Being Life Coach Two lonely strangers lock eyes from across a crowded room and are suddenly drawn toward each other by a synergetic, magnetic pulse. In that instant, everything else is forgotten. Time stands still as the two soulmates, predestined to be together, find each other through a sea of people. Butterflies and sparks fire simultaneously; it’s electrifying and surreal. Words aren’t necessary because the heart discerns what words cannot speak.

Who could want for anything more than this flawless, complete love? This is destiny…true eternal love. Or is it?

While this scenario may be the stuff of fairy tales, I often hear of two people who find an instant connection and hastily marry after knowing each other for a mere few weeks. When you know, you know, so why wait, right? These couples are so eager to start their lives together that no one can tell them any different.

Can a fast-track, love-at-first-sight relationship actually be real?

More importantly, can it last? And which couples are more stable in marriage: those who find each other with an instant “soulmate” connection or those who choose each other out of compatibility?

According to research, couples who tie the knot without believing in the notion that they are soulmates have more stability within their marital relationship and are less likely to divorce.

These couples are more apt to behave with unconditional love, acceptance, and permanency. On the other hand, a soulmate relationship comes with a rushed courtship, magical thinking that destiny defies all odds, and unrealistic expectations. When conflict arises, the typical soulmate couple is not equipped About the Author

to handle it. They tend to give up rather than putting forth a conscientious effort to be a better spouse.

Although statistically, a soulmate love doesn’t have the best chance of holding up, I am drawn to hearing success stories! I admit to loving cheesy romance movies where there is an overall element of fate protecting a love that’s meant to be despite all the obstacles encountered. There is always a beautiful ending in the movies!

In fairness, no marriage is immune from struggles. It is helpful to know that in love, we all crave the same things: to be respected and loved deeply by someone who understands us and will love us despite our imperfections.

Regardless of how your relationship began or where it is today, every marriage has a chance at conquering the odds. Don’t let relational heartache go untreated. Fate and destiny are not the protectors of your marriage. You and your partner are! Reach out early to a relationship coach or therapist who can set your marriage up with power tools for success.

References: W. Bradford Wilcox, Jeffrey Dew, “Is Love a Flimsy Foundation? Soulmate Versus Institutional Models of Marriage,” Social Science Research, Volume 39, Issue 5, 2010, Pages 687-699.

Carroll, J., “Soulmate Marriage Vs. ‘The Only-One’ Marriage: Knowing the Difference Matters.” Aug 23, 2023. https://ifstudies.org/blog/soulmatemarriage-vs-the-only-one-marriage-knowing-the-difference-matters

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/.

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St. George Health & Wellness Magazine | January/February 2024 61

Transitions

By Steve Wilson

Thoreau summarized the common human experience when he said, “Going from–toward; it is the history of every one of us.” In other words, life is lived as a continuous transition, going from one thing to another. At any moment in time, we are either coming from something or going to something.

As you review your life’s history, it’s clear you’ve transitioned many times. Some were meticulously planned; others were spontaneous. Some were joyful; others were painful. And many transitions happened while you scarcely noticed thanks to skills acquired from your previous transition experiences.

I have found the advice given by two of my favorite people very helpful. Albert Einstein said, “Life is like riding a bicycle. To keep your balance, you must keep moving forward.” And Winston Churchill said, “When you’re going through hell, keep going.”

However successful your history, there is one transition that causes some hesitation—if not a complete stop. It’s the transition called retirement. Wait! Don’t faint! Retirement is just another transition. Compare and contrast it with other major life transitions. When you do, you’ll see it’s not to be feared. Here is why: when you begin retirement, you have within you a lifetime of experiences, contacts, and resources. You also have a lot of transitioning practice.

One reason retirement is so intimidating is that we have decades to think about it, bringing intense pressure to get it right because no one wants to get it wrong. When compared with other transitions in your life, you may actually be surprised that retirement may not make your top five list. Seriously, you’ve gone “from–toward” with fewer tools and with far less advanced preparation.

For example, remember when you retired from high school? Your “education” career, not unlike your “employment” career, involved an extended time period (twelve to twenty years or more). Both had highs and lows, thrills and spills.

You developed close relationships on the job (think hanging out with playground buddies and meeting with your study group; then later in life, working with fellow employees on the personnel committee). You also developed close relationships after work (think going out for pizza and attending Friday night ball games; then later in life, meeting with other staff members to finalize the operating budget).

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On your first day of kindergarten, you had only a vague idea about where your “education” career path would lead. You knew it wouldn’t last forever, although there were days when it felt like it would.

Nevertheless, you knew it would end. The end became clearer about tenth grade, but there were still too many tests to take and papers to turn in for you to give it serious attention or consideration.

Skip ahead two years to high school graduation. Remember the big party with all your classmates, the boring speakers, the long robe and funny hat, not to mention the tassel? I remember staring at the program with no idea what the word “commencement” meant or how it applied to me. Well, whether you were ready or not, you were a graduate!

Even though you had plenty of time to get ready, graduation (retirement) still caught you by surprise. Your world changed overnight. You lost much of your identity, your daily routine, and your life’s structure (I bet you didn’t set an alarm clock the rest of the summer).

When summer ended, your friends scattered, some never to be heard from or seen again. You may have felt lost, alone, or even a little depressed—all feelings of those new to a retirement experience.

After you “retired” from high school, you didn’t think graduation was your life’s capstone achievement. You didn’t call life good and stop. Instead, you kept your balance and moved forward. The options were many and yours to decide: continue your education (what to study and where) or enter the workforce (what to do and with whom).

In time, you were hired for your first “real” job, and because you were conscientious, opportunities followed. Before you knew it, you were on a career path. Promotions came with increased responsibility. Perhaps there was even a move across the country.

As opportunities arrived, you may have hesitated and wondered if you were capable or ready to meet the challenge presented, but you kept moving, keeping your balance while juggling other transitions which seemed to occur simultaneously. Remember retiring from living the single life? How about retiring from being a renter to being a homeowner or retiring carefree evenings and weekends to become a parent?

If you’re preparing for or already transitioning to retirement, I’d suggest you’re better prepared for this transition than for the transitions described above. Why? 1. Experience. You’ve made countless pivots and adjustments when things didn’t go as planned. Take credit, give yourself a pat on the back, and gain confidence from your history of transitional success.

2. Network. Your network of professional and personal contacts has grown significantly since high school. These are people you’ve come to know and trust who have a wide range of skills available for you to draw upon when needed.

3. Passion. When you left high school, your future direction was vague and your knowledge about alternative pathways was limited. More than likely, you took your first job because you were hungry and needed to pay your bills. Now, you have had a decade or two to learn what motivates and drives you. Your experiences have taught you what you are passionate about.

4. Choice. In retirement, your life is no longer driven by employer demands. You’re free to explore your future and its direction on your own.

Now the fun part: seek to combine your experience, network of contacts, and passion in whatever combination you choose. There is no right way to retire; there is only your way. Remember that retirement is a gift, so spend some of your time and effort helping to make the world a better place.

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 | January/February 2024 63

Top Tips to Get Ready to Run Article Courtesy of Family Features You’ve made the decision to get in shape, and whether your goal is a full marathon or simply a few laps around the neighborhood, there are a few steps to consider taking before you strap on those shoes and head toward the finish line.

Here are a few tips to help get you ready for the big race: Seek Quality Sneakers. Feet come in a variety of widths and sizes, so visit a specialty running store to find perfect-fitting sneakers. These may come with a hefty price tag, but there are no shortcuts for comfort and support while running long distances.

Make a Schedule. Try to aim for at least ten hours of training per week, including three days where you run and two or three days of other physical activity such as cycling or strength training. To avoid exhaustion, be sure to include at least one or two “rest” days per week.

Stick with Water. Avoid sports drinks that are loaded with preservatives and sugars. You can’t go wrong with the hydrating 64 www.sghealthandwellnessmagazine.com

power of water. As a rule, try to consume at least six to eight ounces of water for every twenty minutes you run. Proper hydration after the run is also vital.

Go Online. Many websites have training guides for various skill levels or different types of races. If you have a smartphone, look for apps that can take you through day-by-day workouts to get you marathon-ready.

Nutrition. Filling your body with the proper amount of fuel can help ensure finish-line success. Load up on quality carbohydrates, such as beans, peas, whole-wheat pastas, whole-grain cereals, apples, brown rice, and root vegetables.

Protein also plays an important role in a runner’s nutrition, so fill up on lean meats, fish, eggs, low-fat dairy, peanut butter, and soy protein sources, as well.

By following these general rules, you’ll be able to focus on achieving your goal and enjoy the thrill of finishing the race.

Find more tips for a healthier lifestyle at eLivingToday.com.

Satori is Different.

Schedule your free consultation today theketamineclinic.com

435-669-4403 St. George Health & Wellness Magazine | January/February 2024 65

Winter Warning: Dry Skin Ahead!

By Mark Wardle, DO, Vice Chair and Assistant Professor of Primary Care Medicine, Rocky Vista University College of Osteopathic Medicine With the onset of cold weather, more people than usual are suffering from dry, irritated skin, especially on the hands. The cold, dry air and frequent hot to cold and wet to dry changes are the common culprits. For some, dry skin is just a small nuisance, but for others, it can be a blizzard of rough, painful, and cracked skin. Fortunately, there are ways to winterproof your birthday suit.

Prevention is first! Keep your hands warm and wear gloves outside. Shower and wash in warm or cool water—not hot water.

Pat dry instead of rubbing, and apply a moisturizing cream to your troubled areas. Put moisturizer near the sink to use after washing your hands. Be careful to avoid lotions that contain alcohol or fragrances. The alcohol dries out your skin as it evaporates, and the fragrances can cause irritation. Wear comfortable clothes that breathe well but keep you warm so that you do not sweat. Keep irritating material (like wool) off your skin. The key is to avoid as many wet to dry episodes as possible (like excessive hand or dish washing), and when you can’t avoid it, lather up with moisturizer!

If prevention is not enough to keep Jack Frost from irritating your skin, it is time to fight back! Use high-quality moisturizers throughout the day to keep those troubled spots constantly treated. One of the cheapest moisturizers is petroleum jelly (like Vaseline®), but there are many others that don’t leave you quite as greasy. Before bed, lather up with moisturizer so that sleeping 66 www.sghealthandwellnessmagazine.com

time can be healing time. Avoid getting sheets oily from greasedup hands by covering them with clean socks. This helps to keep sheets clean and the moisturizer in place during the night.

For moderately irritated spots, a trial of over-the-counter hydrocortisone cream two to three times a day for up to a week can often help stop the flare-ups. You should still use moisturizing creams throughout the rest of the day. Hydrocortisone, a mild steroid, helps to calm down the irritation and allow the skin to heal. Steroids can have side-effects, like thinning the skin or changing skin pigmentation (color), so they should not be used for extended periods of time without physician supervision. If the dry skin flare-up calms down within the week of treatment, stop using it, but continue with the regular preventative measures.

If nothing seems to be helping, schedule an appointment with your doctor. While proper care and prevention can often keep that co-pay in your pocket, there are times when extra help from a physician is needed. Extreme redness or pain can sometimes indicate there is more than just dry skin or mild eczema at play, and a doctor should evaluate it. If there are other symptoms (fever, cough, body aches, sore throat, fatigue), having your skin checked out by a physician is best. Finally, a visit with your physician is needed as well if you have been trying the above measures and are not seeing improvement or if the condition is worsening.

EMPOWERING BODIES AND DEFYING OSTEOPOROSIS OsteoStrong® is a unique system for developing skeletal strength. The skeletal framework is arguably one of the most important systems in the human body and is widely recognized as a key component to longevity, health, and peak performance. OsteoStrong therapies use a scientifically proven process known as osteogenic loading, which positively impacts the health of the entire body. It aids not only in increasing bone density but also in improving muscular strength, balance, range of motion, endurance, posture, integrity of tendons and ligaments, and athletic performance while reducing joint and back pain and lowering blood “My name is Tracy Williams. I am a co-owner glucose levels. Members often share inspiring stories of relief from many chronic of the first OsteoStrong in southern Utah. I conditions, such as fibromyalgia. learned of OsteoStrong after my own diagnosis of osteoporosis and my quest that followed to find a nonpharmaceutical and noninvasive approach to increasing bone density and likely reversing this condition. As the doctor delivered the news of the diagnosis, she strongly recommended that I stop riding horses. She said she could guarantee I would sustain a hip or back fracture if I were to fall. Riding horses was my passion, my life, my oxygen! This lifechanging diagnosis fueled my search for a solution, and since learning the statistics of this potentially life-threatening condition, fueled my desire to bring OsteoStrong to the southern Utah community, which has such a strong drive to be and stay active, healthy, and natural.”

With this wide-ranging list of benefits, one can see that OsteoStrong has great value for people of all ages, fitness levels, lifestyle goals, and/or athletic goals.

The devices employed at OsteoStrong were originally created by the inventor to help his aging mother after her diagnosis of osteoporosis. The devastating impact of osteoporosis cannot be understated. Although statistics vary somewhat, according to the National Institute of Health: • One in two women and one in five men will develop osteoporosis in their lifetime.

• One in three women and one in twelve men will endure an osteoporotic hip or femur fracture in their lifetime.

• For those over the age of fifty, the statistics of fatality (with usual care) within a year of a hip or femur fracture is between 14 percent and 58 percent, increasing each year by an estimated 4 percent.

• An estimated 70 percent of people with osteoporosis don’t know they have the condition.

• It is estimated that between 1990 and 2050, there will be an increase of hip and femur fractures of 240 percent for women and 315 percent for men.

Accordingly, people aware that they have osteopenia or osteoporosis often give up many of the activities they worked their entire lives to enjoy, and very often, they live in fear of falling. Embracing this innovative technology can empower individuals to take control of their bone health, leading to a better quality of life and greater independence in the face of osteoporosis.

Developed by biomedical engineer Dr. John Jaquish and his team, OsteoStrong employs osteogenic loading—a brief and safe application of force—to stimulate bone growth. The system entails performing a series of biomechanical exercises on specialized devices that provide controlled resistance to the musculoskeletal system in a once-a-week brief session monitored by certified coaches.

An international franchise with a ten-year history of improving skeletal health, OsteoStrong recently received the prestigious Health-100 award at the 2023 Changing Life & Destiny conference.

OsteoStrong Red Rock is located at 1316 South 400 East Suite B1, St. George, Utah, 84790. More information and introductory sessions can be arranged by appointment at 435-767-0274.

St. George Health & Wellness Magazine | January/February 2024 67

Salty Snacks and Your Health

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

About the Author

Dr. Scott Allen is a St. George-raised, boardcertified ane­sthe­sio­ 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!

I’ll admit it. I’m addicted to salty snacks. Years ago in a fit of vanity, I managed to give up most desserts, but chips, fries, and their savory cousins still have a stranglehold on my palate.

big pharma doesn’t want you to know, especially considering that the average cost of blood pressure medicine is $400 annually. Added together, the US spends $150 billion on hypertension alone.

Last year, I turned forty, and with the big “four-oh” came the scourge of middle age: varicose veins. As you’re probably aware, varicose veins happen when valves in peripheral veins fail and blood backs up due to gravity. Dietary salt can increase our circulating blood volume, which then stretches valves further, creating a vicious cycle of worm-like projections, usually in our calves.

You may be asking yourself, “Why is Dr. Allen talking about his squirrelly leg veins?” This is a valid question and honestly deserves its own article in JAMA. But more realistically, you’re probably wondering, “What is a low-salt versus a high-salt diet?”

This knowledge, coupled with the fact that I recently became single, motivated me to make a half-hearted attempt to limit salt in my diet (because, as we all know, the first request women make on a first date is “let me see your calves”). Well, chips and salsa still pervade my daily nutritional scheme, so I have to wear compression socks during long days in the operating room. Sorry ladies.

Recently, however, a study in the Journal of the American Medical Association (JAMA) confirmed the longstanding wisdom that dietary salt directly impacts your blood pressure. The authors of the study recruited 213 individuals and randomized them to a low-salt versus high-salt diet. The participants in the low-salt diet group showed an average reduction of eight millimeters of mercury for systolic blood pressure after just one week. That’s the same reduction achieved by those taking firstline blood pressure medications! Now that’s a secret

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In the JAMA study, the authors described a lowsalt diet as less than 500 milligrams of added salt per day. The high-salt group consumed more than 2200 milligrams of added salt. For comparison, one serving of Flamin’ Hot Cheetos contains 250 milligrams of sodium (salt). And if you can stop with one small serving of chips, you need to give a TED Talk on discipline.

The effects of high blood pressure are well-known.

Given enough time, high blood pressure will result in heart failure, stroke, kidney failure, and peripheral vascular disease. In short, high blood pressure is an all-around bad time!

If you want to reduce dietary salt, most experts recommend adding healthy foods instead of subtracting salty, processed foods. Over time, you’ll find that adding raw fruits and vegetables, unsalted nuts, and other whole foods to your diet will naturally stop your cravings for processed foods. It’s not easy (I’m still working on it) but it’s definitely attainable.

The benefits will last a lifetime.

New Year, New Beginnings: Managing Your Investment Portfolio with Fresh Eyes

By Branden DuCharme, AWMA® As the calendar flips to a new year, the promise of fresh starts and new beginnings takes center stage. Resolutions are crafted with the hope of fostering positive change, and for investors, this can mean a golden opportunity to recalibrate and refocus. By being aware of cognitive biases that have the potential to impede sound decision-making, investors can usher in a period of more mindful and strategic investment.

Taming the Overconfidence Bias Many investors fall prey to over­confidence, a bias where they might overestimate their predictive skills and market understanding.

The allure of believing oneself to be a market maven can lead to excessive trading and risk-taking. This new year presents a chance for a reset. Instead of over trusting their intuition, investors can adopt a more data-driven approach, conducting thorough research and perhaps even seeking advice from financial experts.

By acknowledging that nobody has a crystal ball to predict the market perfectly, investors can approach their portfolios with a healthy dose of humility.

Confronting Loss Aversion The adage “no pain, no gain” takes on new meaning when considering loss aversion. Investors are often more troubled by potential losses than they are pleased by equivalent gains. This new year, investors can strive to keep a balanced perspective.

Embracing a long-term view and acknowledging that markets ebb and flow can help in making rational decisions, even in the face of apparent losses.

Bucking the Herd Mentality Following the crowd can sometimes lead to perilous financial cliffs. Investors can get swept up in market euphoria or panic, leading to bubbles or crashes. A new year offers the opportunity to reassess and decide to step away from the herd.

Independent research and a commitment to personal financial goals, rather than the fluctuating sentiments of the crowd, can make all the difference.

Challenging Recency Bias Another trap investors often fall into is recency bias, where recent events unduly influence expectations for the future. If the market has been bullish, it’s easy to assume the trend will continue indefinitely. The new year beckons investors to step back and consider the bigger picture. Historical data, comprehensive market analysis, and a diversified portfolio can be strong antidotes to the myopia of recency bias.

A Fresh Approach So how can investors take these insights and apply them practically in the new year? Here are a few strategies: • Diversification. Spreading investments across different asset classes can provide a cushion against volatility and potentially reduce the impact of biases on overall portfolio performance.

• Set and Forget. Creating a well-thought-out investment plan and then letting it run its course can be beneficial. Regular, scheduled reviews can ensure alignment with long-term goals without being swayed by short-term market movements.

• Education and Awareness. Being aware of one’s biases is half the battle. Continuous learning about investment principles and behavioral finance can provide investors with tools to combat these biases.

• Embracing Advice. Investment advisors and automated tools can help in making objective decisions, minimizing the influence of emotions and biases.

Conclusion: A Year of Enlightened Investing A new year offers investors a canvas of opportunity, a chance to discard practices that don’t serve them well and to embrace a more enlightened approach to managing their portfolios. By acknowledging and combating biases like overconfidence, loss aversion, herd mentality, and recency bias, investors can set themselves up for a year of thoughtful, strategic, and potentially rewarding investment.

With these resolutions in hand, investors are well-poised to navigate the complexities of the market. Here’s to a new year of investing that is not only profitable but also profoundly insightful.

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.

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.

St. George Health & Wellness Magazine | January/February 2024 69

SEROTONIN Your Feel Good Drug, Naturally

By Koby Taylor, PharmD

I talk with a lot of patients who come through my pharmacy asking questions about their prescriptions and seeking advice about nutrition, amino acids, and hormone balancing. Given that we are in our winter months, I thought an article about a subject that is common this time of year would be appropriate. So, let’s talk about depression and serotonin.

What is serotonin? Serotonin is a neurotransmitter that acts as a hormone and is naturally produced in the brain stem and your intestinal mucosa. In medical terminology, you may know it as 5-hydroxytryptamine. You may have also come across the phrase “the feel good drug” in reference to serotonin.

Why is serotonin important? Serotonin is important for a multitude of reasons. It helps in governing your mood, memory, behavior, gastrointestinal balance, digestion, sleep, bone health, blood clotting, and sexual function, among other things.

Treating Depression with Serotonin (SSRI) Medications SSRI means selective serotonin reuptake inhibitor. It sounds counterintuitive to use the word “inhibitor.” However, the word inhibitor refers to blocking the reabsorption of serotonin after your body uses it. SSRI medications work by selectively inhibiting this reabsorption process, allowing serotonin to travel a little further along your nerve cell pathways.

Treating Chronic Pain with Serotonin (SSRI) Medications Interestingly, you or someone you know may have taken a SSRI antidepressant medication for chronic pain. Typically, this course of treatment may be temporary. Someone in chronic pain may not be producing enough serotonin, so blocking the body’s reabsorption process may help promote healing and overall well-being by allowing the patient to sleep better, digest food better, and stay positive.

Can you be tested for neurotransmitters? The short answer is yes. At my pharmacy, we offer a comprehensive test through ZRT Laboratory. Being tested is a simple process and does not require an office visit to complete. You will take the kit home and follow the instructions; it’s that easy. I encourage you to Google this test and be sure to look at all the components the test includes. It could furnish you and your healthcare provider with extra beneficial information.

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Investigating the Serotonin Map/Pathway Our bodies are complex! Within that complexity, we have to consider that more than one element travels along the same pathway and that everything works together to create and maintain what we call homeostasis, a harmonious balance.

When we rely too heavily on a particular medication or supplement, we can disrupt this natural harmonious balance, and in a sense, block a pathway. For example, dopamine, another important neurotransmitter, interacts with serotonin receptors. This interaction is very important for maintaining a balance between the two neurotransmitters and ensuring balanced cognitive function. However, if a drug or supplement solely targets serotonin receptors without considering the interaction with dopamine, it may lead to an imbalance and potentially have negative effects on cognition and mood.

Increasing Your Own Well-Being For those of you who may be taking antidepressants and for those who aren’t but may be feeling the “blues,” let’s talk about food! Protein is an essential macronutrient that plays a crucial role in various physiological processes in the body. One of its important functions is the synthesis of neurotransmitters, including serotonin and dopamine. The link between protein and serotonin lies in the amino acid tryptophan. Tryptophan is an “essential amino acid,” which means it cannot be produced by the body and must be made through dietary sources. It is a precursor to serotonin, converted into serotonin in the brain.

Whole food, plant-based diets can provide an abundant source of protein while also promoting serotonin production. Plantbased protein sources, such as legumes,

tofu, tempeh, quinoa, and nuts, are not only rich in protein but also contain tryptophan. By consuming these plantbased protein sources, individuals can ensure an adequate intake of tryptophan that can then be converted into serotonin.

Foods high in B vitamins, such as leafy greens, whole grains, and legumes, are important for the synthesis of serotonin.

Additionally, plant-based diets are often high in antioxidants, which can protect the brain from oxidative stress and promote optimal serotonin function.

Here are examples of foods that help support and boost serotonin production in the body naturally: • Tryptophan-rich foods: Foods rich in tryptophan include turkey, chicken, eggs, cheese, tofu, nuts, seeds, and legumes. Consuming these foods can provide the building blocks necessary for serotonin synthesis.

• Complex carbohydrates: Eating foods that are high in complex carbohydrates can help increase serotonin levels.

Good sources of complex carbohydrates include unprocessed whole grains, fruits, vegetables, and legumes.

• Omega-3 fatty acids: Omega-3 fatty acids are essential fats that play a role in brain health and neurotransmitter function. They have been found to increase serotonin receptor activity and promote serotonin release. Foods rich in omega-3 fatty acids include fatty fish (such as salmon, mackerel, herring, and sardines), walnuts, flaxseeds, and chia

#FusionIsBetterMedicine FUSION PHARMACY

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

seeds. When it comes to fish, do your best to purchase wild-caught varieties.

While farm-raised fish still have many nutrient properties, many fish species are raised in large tanks and could be treated with antibiotics and antifungal medications, causing an imbalance in your own physiology.

•V itamin B6: When I see patients currently taking antidepressants, as well as patients who are not on medication but are concerned because they generally feel “blue,” I find that there is a vitamin B6 deficiency. Vitamin B6 is involved in the conversion of tryptophan into serotonin. Foods rich in vitamin B6 include poultry, fish, bananas, potatoes, chickpeas, and sunflower seeds.

•M agnesium: If you’ve been following my articles, you know how I feel about the miracle of magnesium! Magnesium is a mineral that plays a role in serotonin production and function. Foods rich in magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. Consuming these foods can help ensure adequate magnesium levels for serotonin synthesis.

It’s important to note that while foods can support serotonin production, they may not have an immediate or dramatic effect on mood. Serotonin synthesis is a complex process influenced by various factors, such as illness, stress, lifestyle, and even injury. Dietary changes alone may not be sufficient to address serotonin imbalances or mental health conditions, but my goal in providing this information is to give you the idea to look at your mental health circularly.

If you are experiencing persistent mood or mental health issues, consult with your healthcare provider for a comprehensive evaluation and appropriate treatment.

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 | January/February 2024 71

battles won, or memories of friendship and camaraderie. They can also serve as reminders of sacrifice and hardship.

Through the Veterans History Project, the Library of Congress collects and preserves the firsthand remembrances of U.S. military veterans like Martinez and makes them accessible. The project allows future generations to hear directly from veterans and better understand what they saw, did, and felt during their service.

Three Ways to Support Veterans in Your Community Article Courtesy of Family Features

As a group, United States military veterans have played an important role in protecting the rights and freedoms enjoyed today.

However, the sacrifices made by service members can become easy to overlook with the passage of time.

For example, consider the experiences of Pfc. Antonio Ralph Martinez, one of 2,223 U.S. military servicemen aboard the Leopoldville, a Belgian transport ship.

Ahead of the Battle of the Bulge, the last major German offensive of World War II, the Leopoldville was crossing the English Channel from England to France when a German U-boat struck it with a torpedo on Dec. 24, 1944.

In an interview for the Library of Congress Veterans History Project, Martinez recalled the ship zigzagging across the channel to dodge possible attacks. He was playing cards and jolted forward when the torpedo hit. Under blackout conditions, Martinez jumped to a nearby destroyer, sliding down a rope into the frigid water, where he stayed, developing hypothermia, until being rescued by a tugboat after about two hours.

Of those on board the Leopoldville, 515 are presumed to have gone down with the ship while another 248 died from injuries, 72 www.sghealthandwellnessmagazine.com

drowning, or hypothermia. Martinez was awarded a Bronze Star for his combat service during World War II and later served in the Air Force during the Korean War. Stories like Martinez’s showcase the valor and sacrifice of veterans who deserve gratitude. Consider these three small gestures to help show appreciation to the veterans in your community as they reacclimate to civilian life following their service.

Participating in the program involves submitting a thirty-minute (or longer) unedited video or audio interview sharing service details and/or a collection of original photographs or correspondence. Veterans, or families of deceased veterans on their behalf, may also submit a minimum twentypage journal or unpublished memoir and/or ten or more original photos or letters. To get started, visit loc.gov/vets and click “How to Participate” to download a how-to field kit for details, instructions, and required forms.

Volunteer at Veterans Facilities or Organizations Many veterans organizations, including Department of Veterans Affairs hospitals and medical facilities, welcome volunteers to assist with a variety of tasks such as clerical work, organization, transportation, and simply visiting with wounded veterans to brighten their days. After locating a facility near you, contact the staff to arrange a visit and learn more about opportunities to volunteer your time and skills.

Photos courtesy of Library of Congress Veterans History Project

Send a “Thank You” Card Offering a heartfelt acknowledgment of the challenges veterans faced is one of the simplest ways to show them your appreciation and provide an emotional boost. If you know a veteran in your community, consider sending a handwritten “thank you” note. Or consult with a local veterans service organization that may be able to help you share a letter, card, care package, or supportive email with former military personnel in your area.

Encourage Veterans to Share Their Stories The stories veterans carry with them are powerful and often help shape who they are. These stories can hold valuable lessons, details of accomplishments and

Pfc. Antonio Ralph Martinez

St. George Health & Wellness Magazine | January/February 2024 73

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