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Financial Well-Being

Health and Fitness

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

Core Training to Improve Your Golf Swing ..................................................... 20

Take Advantage of Outdoor Activities during the Summer 22

Women’s Health: Pregnancy during the Summer Months.................................... Stay to Keep That Glow ................................................

I Only like Riding Downhill ........................ Are You at Risk for Prediabetes? 30

Greenlight Your Favorite Family Dinners

Vista Healthcare: Helping Those Suffering from Accident-Related Injuries

Keep Your Pet Safe and Healthy This Summer

Don’t Let the Tax Tail Wag the Dog

Walk Your Way to Better Health

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

Last New Year’s Eve, I found myself standing in front of the bathroom mirror, staring at the reflection of someone who had lived another 365 days. My eyes caught the gray creeping into my stubble, and my posture seemed to carry the weight of every hour spent at a desk or in the car. Behind me, faint fireworks lit up the night, as if the universe was trying to remind me that time doesn’t stop for anyone.

I sighed and said the thing people all over the world were saying at that exact moment: “This year, I’m going to do better.”

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

New Year’s resolutions have always fascinated me. They’re humanity’s collective declaration of war against mediocrity, shouted into the void of January 1st. For some reason, many of us believe that the flip of a calendar page holds the power to change everything. I wasn’t immune to the charm of it; earlier that morning, I’d scrawled a few vague resolutions in the back of one of my real estate notebooks:

• Get healthy.

• Make more money.

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

• Stop being so critical of myself.

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

That last goal stared back at me, almost mocking me. I’ve always been a bit hard on myself, always pushing, always demanding more. I’m all about self-improvement, but I seem to keep falling into the trap of perfectionism more times than I care to admit.

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

I turned off the bathroom light and walked into the living room where my wife, Gen, sat curled up on the couch, petting our needy cat Weez. She gave me a look that signalled she knew exactly what I was wrestling with.

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

“To another year of improving ourselves,” I said with a hint of self-deprecation.

“Or maybe a year of appreciating the self we’re improving,” she quipped with a smile.

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

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

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

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

Her words hit me like a freight train. It was such a simple thought, yet it carried more weight than I was prepared to deal with right then. I rubbed my beard, as I often do when dealing with a complex thought, and tried to let the idea settle. When it did, I was hit with a new sense of clarity. I understood that chasing after perfection was not the point of a New Year’s resolution. It was not about fixing what was wrong. It was about improving. It was about growing. It was about honoring the progress being made and recognizing the beauty in the process itself. At that moment, I decided to let go of the idea that improvement meant reaching some mythical, perfect version of myself.

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

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

Today, I continue to work on my short list of resolutions—not because I am broken but because growth is part of life. It is part of what makes life meaningful. I am learning to embrace the small victories: a mile jogged, a peaceful moment with my camera, a day where I let myself off the hook for the mistakes that make me human.

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

You can bet that this New Year’s Eve, I will be standing in front of that same bathroom mirror. This time, I won’t see someone who needs fixing. I will see someone who is learning, growing, and doing his best. And that is more than enough.

I hope that as you read the articles in this issue, you will be reminded that self-improvement is about progress, not perfection. As we step into a new year, it’s worth remembering that growth happens in the small, imperfect moments. That is where life’s real beauty lies.

May this year be the best year of your life!

All the Best,

Brendan Dalley Editor

Brendan Dalley Editor Brendan Dalley Editor

Brendan Dalley Editor

Brendan Dalley Editor Brendan Dalley Editor

USA Triathlon Certified Coach Author, Health and Fitness

Brendan Dalley Executive Editor

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

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

Koby Taylor, PharmD Executive Editor, Author Director of Operations, Copy and Design Editor

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

Anita DeLelles, LMT, LAMT Pet Wellness

uthor, Health and Fitness

Koby Taylor, PharmD Executive Editor, Author

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

Scott Allen, MD Author, Health and Wellness

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

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Hafen Author, Community and Culture

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

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

Lyman Hafen Author, Community and Culture

Marianne Hamilton Author, Community and Culture

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

Diane K. Del Toro

Brigit Atkin Author, Mind and Body

Jessica Elgin Author, Economic and Financial Health

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

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Author, Community and Culture

Marianne Hamilton Author, Community and Culture

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

L. Steven Wilson Author, Purposeful

Matt Eschler, PhD, LMFT Author, Relationships and Family

Chris Eschler Author, Health and Well-Being Life Coach

Annelies Newman, RDN, CD Author, Nutrition

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

Dalley

Brigit Atkin Author, Mind and Body

Erin Del Toro, Hypnotherapist Author, Mind

Lyman Hafen Author, Community

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

Chris Eschler Author, Health Life Coach

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

Health

Lyman Hafen Author, and Culture

Marianne Hamilton Author, Community and Culture

Annelies

Jessica Elgin Author, Economic and Financial Health

Matt Eschler, PhD, LMFT Author, Relationships and Family

Matt Eschler, PhD, LMFT Relationships and Family Life Coach

Chris Eschler Author, Health and Well-Being Life Coach Lyman Hafen

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

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

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

Brendan Dalley Executive

Koby Taylor, PharmD Executive Author

Diane K. Del Toro Director of Operations, Copy and Editor Scott Allen, Health

Brigit Atkin Author, Mind Body

Jessica Elgin Author, Economic and Financial Health Clinical Hypnotherapist Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Annelies CD Author, and Healthy Eating

L. Steven Wilson Author, Purposeful Living

Matt LMFT Author, and

Chris Eschler Author, Health and Well-Being

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

L. Steven Wilson Author, Purposeful Living

Mark Wade Author, Outdoor Adventure

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

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

Jessica Elgin Author, Economic and Financial Health

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

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Hafen Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

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

L. Steven Wilson Author, Purposeful Living

Matt Eschler, PhD, LMFT Author, Relationships and Family

Chris Eschler Author, Health and Well-Being Life Coach

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

MA YO R ’S MESSA GE

I want to tell you about a lesser known but cherished tradition that dates back to the 1980s and has involved hundreds of people over the years. It’s the annual St. George-Ibigawa, Japan marathon exchange.

In conjunction with the Washington County School District, the City of St. George recently sent a delegation consisting of City and school district officials, elite runners, and ten ninth-graders selected from an essay writing competition for a weeklong stay with Japanese host families. This unique marathon exchange has been around since 1989! All those I’ve talked to have told me that it is a life-changing experience.

Located 250 miles west of Tokyo, Ibigawa is not easy to get to. Most of our group took a shuttle from St. George to Las Vegas. We then flew from Las Vegas to Los Angeles and from Los Angeles to Tokyo. After a short flight from Tokyo to Nagoya, we took another bus ride to Ibigawa. The trip started at 4 a.m. on a Tuesday and culminated with a warm welcome from Ibigawa residents and town officials at 10:45 p.m. Wednesday evening.

The trip warmed hearts and opened minds. Our hosts were welcoming, friendly, and beyond accommodating. It was an action-packed four complete days:

• There were awe-inspiring sights for our group to see.

• Our students had frequent interactions with their Japanese counterparts.

• Everyone stayed with a host family.

• On marathon day, members of our group took part in either the half marathon or Ibigawa’s version of the Mayor’s Walk.

If you know a current eighth-grade student who may be interested in this trip for their ninth grade year, encourage them to apply for the trip in the spring. Bookmark stgeorgemarathon.com, and keep your eyes peeled for when the application date begins. It’s an opportunity worth exploring.

Mayor, City of St. George

In this season of setting—and accomplishing—New Year’s resolutions, now is the perfect time to start or finish a college degree to not only better your own life but also to contribute to the vitality of our local community and the entire state as well.

Utah Tech University’s polytechnic approach to education is perfect for those looking to upskill for new career opportunities. In fact, gaining hands-on learning experiences that prepare you to enter the workforce career-ready is the hallmark of a Utah Tech education.

With the lowest university tuition in the state and among the most affordable in the country, UT prepares students to graduate debt-free. Additionally, a college degree offers countless other lifetime benefits, such as improved quality of life, higher income, increased job opportunities, better physical and mental health, greater job satisfaction, and stronger personal relationships.

A UT graduate with a bachelor’s degree can expect to earn an average of $20,273 more annually than those with only a high school diploma, according to Associate Professor of Marketing Kristy Grayson’s Utah Tech University Economic Impact analysis. The analysis goes on to predict this to translate to $810,920 more in income over the graduate’s lifetime. Furthermore, UT’s 2023 class of graduates is expected to collectively generate an additional $1.2 billion in lifetime earnings.

Preparing for impactful careers not only benefits students but also is a boon to the local workforce. Grayson’s analysis indicates that 73 percent of UT’s 2023 graduates are employed in UT’s service region, contributing to long-term local economic stability.

Looking statewide, Utah also benefits from having an educated citizenry. As individuals receive more education, they rely less on public assistance and report higher volunteer rates and voter participation. It is also estimated that every one dollar the state invests in public higher education returns three dollars in tax revenues from increased wages. Additionally, an estimated 71 percent of graduates from Utah’s public colleges and universities received high-yield degrees in 2022, filling critical workforce needs in the state.

With so much to gain, don’t delay in taking the next steps toward earning a college degree. Utah Tech University’s Spring 2025 semester begins January 6, 2025, and registration is open until then. Take the next steps toward accomplishing your educational goals today by learning more about becoming a Utah Tech Trailblazer at explore.utahtech.edu.

If the traditional, in-person experience doesn’t work for you, don’t let that get in the way of accomplishing your goals. UT has exponentially increased its online offerings recently to include a wide variety of online certificate, associate, degree-completion, bachelor’s, and master’s programs. Learn more at online.utahtech.edu

Turbocharge a Secure Future

Working towards a secure and fulfilling career might feel like a distant goal–but it doesn’t have to be. Take Ellie’s story as an example. With a dream of a better future and the support of Dixie Tech, Ellie went from uncertain beginnings to a rewarding career she loves. Through hands-on training, she gained the skills and confidence to enter a high-demand field that offers both stability and strong earning potential. If you’re ready to take control of your future, the Diesel Technology Program could be your first step toward a career you can be proud of.

Growing up in a hardworking family, Ellie understood the financial challenges that would come with pursuing higher education. College seemed like a distant dream, but she was determined to make it a reality. Believing that education was the right path for her, Ellie took the initiative to seek out help from the advisors at Dixie Tech and apply for every scholarship she could, hoping to ease the financial burden.

With the support of a Dixie Tech scholarship and financial aid, Ellie enrolled in the Diesel Technology Program. Her background working on cars with her grandfather sparked her realization that Dixie Tech was where she belonged. Throughout the program,

Ellie remained dedicated, even on the toughest days when challenges seemed overwhelming. Ultimately, she graduated as one of the top students in her class.

“Pursuing a career in anything is going to be difficult, especially if you’re doing it for the first time,” said Ellie. “I was scared. I was nervous. I was sick to my stomach walking into school on the first day, but in spite of all of that, I knew I was there for a reason.”

After graduating, Ellie landed a rewarding job as a diesel mechanic at Wheeler CAT, where she now works on heavy equipment for the excavation industry. She feels blessed to have a good income doing something she loves. “If I would not have been able to attend Dixie Tech, I know that I would have settled for something that I didn’t truly enjoy or something I would have felt obligated to pursue,” said Ellie. “I know that I would have accrued debt and been unhappy. Dixie Tech and my career at Wheeler Machinery have morphed me into the person I’ve always wanted to be. I still have a ton of growing left to do, but I will always be grateful to Dixie Tech for allowing me the opportunity to begin this incredible journey of success and personal growth.”

Ellie’s journey shows just how life-changing a strong start in the right program can be. For those ready to make their mark in a stable, high-demand industry, Dixie Tech’s Diesel Technology Program offers more than just technical training— it offers a pathway to a fulfilling future. With skilled instructors, hands-on experience, and the support needed to succeed, this program can be the foundation for a secure career and a lifetime of growth.

If you’re ready to build a career that lasts, Dixie Tech is here to help you begin. You can learn more at dixietech.edu.

From Riverside Dental Care

Staying Active and Energized Through the Cold Months

By Diane Del Toro

While much of the country battles snowdrifts and icy winds, winter in southern Utah offers a different story. With its crisp air, sunny skies, and breathtaking red rock landscapes, the mild winters in St. George create the perfect backdrop for staying active outdoors. Whether you’re hiking through Snow Canyon, running along desert trails, or biking under a brilliant blue sky, winter here invites you to embrace fitness in nature’s playground. So lace up your shoes and take advantage of this season’s unique charm— it’s the ideal time to move and thrive, indoors or outdoors.

Creative Indoor Workouts

Residents of southern Utah often take the sunny skies and mild temperatures of the region for granted, but even Utah’s Dixie has periods of stormy weather. When the temperatures drop and outdoor workouts become less appealing, transitioning your good-weather exercise routine into a gym setting can keep you on track. Runners who love the open road can replicate their training indoors on a treadmill, experimenting with incline settings to mimic hills or interval training to boost endurance. Cyclists can hop on a stationary bike or take up spin classes for a similar cardio rush. If you’re a fan of bodyweight exercises or outdoor yoga, many gyms offer dedicated areas or classes for these activities, providing the same benefits in a warmer environment. Stair-climbing machines and weighted step-ups can give you the strength to tackle challenging trails come spring. The key is finding gym alternatives that align with your outdoor passions to maintain both your fitness and motivation.

However, staying fit when the weather turns blustery doesn’t have to mean an expensive gym membership. Samantha, a busy mom of two, turned her living room into a mini fitness hub. Using resistance bands, a yoga mat, and her favorite YouTube instructor, she discovered she could squeeze in a high-intensity interval training (HIIT) session before her children woke up. Indoor fitness apps like Peloton or FitOn are great for providing variety from yoga to strength training, keeping boredom at bay when temperatures drop outside.

Winter Outdoor Activities

For those who love fresh air, winter offers unique opportunities to enjoy nature while breaking a sweat. The outdoor trails surrounding St. George, both paved and unpaved, offer a chance to breathe cool, crisp air while reaching your step goal. Activities like snowshoeing, skiing, snowmobiling, and snowboarding not

only torch calories but also connect you to the serene beauty of winter landscapes found in the mountains surrounding St. George, Cedar City, and Parowan. Nearby national and state parks are open to the public in the winter and offer running and hiking trails that are best seen in the winter when crowds are thinner.

Cold-weather exercise comes with unique benefits that might surprise you. For starters, working out in lower temperatures can boost your endurance, as your body doesn’t have to work as hard to cool itself down, leaving more energy for performance. Plus, the brisk air can invigorate your mind and body, enhancing your mood and focus. Studies suggest that cold weather may increase calorie burn as your body works harder to stay warm, making outdoor activities even more effective. Additionally, cold-weather exercise often strengthens the immune system, helping fend off seasonal colds and flu. Embracing the chill can lead to both physical and mental gains.

Dressing for Outdoor Exercise

Dressing in layers is essential for outdoor exercise in cold weather. Start with a moisture-wicking base layer made from synthetic or wool materials to pull sweat away from your skin, preventing chills. Next, add an insulating layer, like a fleece or lightweight down jacket, to retain body heat. If weather conditions suggest more protection, you can top it off with a windproof and waterproof outer shell to shield you from the elements. Don’t forget accessories like gloves, a thermal hat, a neck gaiter, and moisture-wicking socks. Adjust layers as you warm up to avoid overheating. Mastering the art of layering ensures your outdoor workouts are safe and enjoyable, no matter how low the temperature drops.

Mental Health Boost from Winter Exercise

Exercise in winter is more than a physical act—it’s a powerful mood booster. Research shows that even twenty minutes of movement can combat seasonal affective disorder (SAD). Sarah, a nurse at St. George Regional Hospital, swears by her lunchtime walks in the crisp air. “The light on my face and the movement— it’s like hitting a reset button,” she said. Physical activity releases endorphins, which not only improve mood but also enhance focus and resilience, helping you stay positive and energized during the colder, shorter days. Beyond improving mood, endorphins can also enhance focus and resilience, helping you navigate the challenges of the season with a more positive mindset.

Staying Motivated

Tracking your fitness progress in innovative ways is key to staying motivated and making your journey more engaging, especially in the winter when you may feel listless and lethargic. Wearable technology like fitness trackers and smartwatches allows you to monitor steps, heart rate, and calories burned, while apps like Strava or MyFitnessPal provide detailed insights and social sharing options. For a creative twist, some people use gamified platforms like Zombies, Run!, or Fitocracy, which turn workouts into interactive experiences. Take Lisa, a beginner cyclist, who started logging her rides on a GPS app and joined a virtual cycling

group for friendly competition and support. By journaling her progress, she not only tracked her metrics but also noted how she felt after workouts: stronger, less stressed, more energetic. Tracking tools and methods helped her see tangible results, stay accountable, and make fitness more enjoyable.

Hydration Tips for Winter Fitness

Staying hydrated in winter is easy to overlook, but it’s just as crucial as in summer. Cold weather can reduce your sense of thirst, but your body still loses water through sweat and respiration. Carry a reusable water bottle or thermos with warm herbal tea to stay hydrated before, during, and after exercise. Eating water-rich foods, like oranges and cucumber, can also help maintain hydration levels. Proper hydration supports energy, recovery, and overall performance, keeping you at your best, even in chilly conditions.

Nutrition Tips for Winter Fitness

Winter superfoods, like citrus fruit, sweet potatoes, and hearty soups, are a great way to fuel your workouts and support recovery during the winter months. Packed with nutrients, they provide the energy and nourishment your body needs to perform at its best and repair itself after exercise. For example, sweet potatoes are a fantastic source of complex carbohydrates and potassium, making them ideal for replenishing glycogen stores. Citrus fruits like oranges and grapefruits are rich in vitamin C, which boosts immunity and helps combat post-workout inflammation. Dark, leafy greens such as kale and spinach are loaded with iron and antioxidants, promoting muscle repair and overall recovery. Even hearty winter staples like beets can enhance endurance, thanks to their natural nitrates that improve blood flow. Incorporating these seasonal foods into your meals can enhance both your performance and your health.

Winter in southern Utah offers the perfect blend of mild weather and stunning landscapes, making it an ideal time to stay active outdoors or get creative indoors. With the right mindset, gear, and goals, winter can be a season of strength and renewal. So take advantage of the opportunities that this unique season offers and keep your fitness journey going strong through the winter months.

LIVING LEGACY

Tisa Zito Celebrates Loved Ones Through Mini Documentaries

By Marianne Hamilton

When Tisa Zito’s two best friends passed away, she dealt with her grief in the only way she knew how. Sifting through treasure troves of old photos and video footage, she created short documentary films celebrating their lives.

Today, Zito, film producer and professor at Utah Tech and programming director of the DOCUTAH International Documentary Film Festival, is seeing a burgeoning demand for this unique visual service. Thus, her company, Old Soul Artistry, has introduced Old Soul Legacy™ Professional Films, immortalizing the stories of Washington County residents.

It was perhaps inevitable that Zito’s career would find her behind the camera. Born and raised in upstate New York—home to the Eastman Kodak Company—she and her siblings were conversant with photography and video production from an early age. As a youngster, she made films in the family’s basement; her high school afternoons were happily spent in the darkroom.

“Originally I wanted to be a photojournalist,” Zito recalled. “My brother Brandon and I went to college together, and he was really into film. I switched because of that and also because of the power of film. The ability to document an event, the movement, the sound—I really wanted to focus on that.”

While earning her associate degree in visual communications from Monroe Community College in 2001, Zito shifted into

video production. Then two tragedies changed the trajectory of her life: Brandon succumbed to lifelong addictions, and the Towers fell on September eleventh. Bereft and adrift, Zito signed up for a National Outdoor Leadership (NOLS) course. Over the next ninety days, she spent one month living in the San Pedro Martir Mountains, another paddling through the Sea of Cortez in a kayak, and the final month aboard a fifteen-foot sailboat. In every locale, her camera was by her side.

Zito’s restless spirit took her to several other institutions, including Hofstra University, the Maryland Institute College of the Arts, and finally, Rochester Institute of Technology, where she graduated with a bachelor’s degree in film and animation in 2009. Moving to the West, she took a job as a news photographer at KEZI in Oregon.

“I loved traveling and seeing all different kinds of people,” Zito said. “For a while, I moved back to New York, where I decided to focus on my company, and did lots of corporate stuff. But eventually I wanted to get back to the beautiful mountains. I was really lucky to find the job at Utah Tech (then Dixie State University) in 2017.”

Still more tragedies, however, put Zito on the path to her current vocation. Shortly after her move to St. George, her best friend, Lindsay, fell prey to her own lifelong addictions. Far too soon afterward, she learned that her dear friend, Stirling—with whom

Zito had traveled through Ireland and Scotland—had lost his battle with cancer. After both devastating events, Zito attempted to make sense of the loss by committing her friends’ lives to film. Said Zito, “Initially, it was a tool to deal with my grief. I thought, ‘I can’t just sit here; I have to do something.’ I made the first video as a memorial for Lindsay’s family in New York. And after Stirling died, I made a video for his family. By the time I’d made my third video, I thought, ‘I don’t have kids; how will I be remembered?’ That’s when I realized that this could be something people might appreciate.”

Zito’s instincts proved spot-on. Her initial outreach to friends brought extremely positive responses. Realizing the need to capture memories of loved ones before they disappear, her company added Legacy projects to its list of photographic and video production services.

Today, Old Soul Legacy leverages the documentary filmmaking style that has been Zito’s hallmark for decades (her acclaimed

documentary, Forevermore: The Angelo Project, debuted at DOCUTAH in 2021 and can be streamed via iTunes, Apple Video, Amazon Video, and other platforms). Zito’s short films are now screened at Celebrations of Life, memorial services, on social media, and even (in the case of Stirling’s project) at movie theaters.

She works closely with each client, exploring their loved ones’ special characteristics to be conveyed in the mini films and discovering what photos, family videos, and other elements can be incorporated into the productions. For those who are still alive, Zito conducts video or audio interviews to flesh out the content. In all cases, the process typically proves beneficial—for Zito as well as her clients.

“It’s definitely therapy,” she confirmed. “Everyone has their own unique, wonderful story. And after a loved one is gone, many of us are left wondering who that person really was and wanting to hear their story again. After Lindsay passed, I watched her video over and over. I can’t imagine not having that available.”

Though most clients give Zito free rein to craft the production as she sees fit, a few prefer to play a more hands-on role, dictating music and other elements to be incorporated. Zito is happy to comply, saying the best-possible characterization of the subject is her ultimate goal. “You’re giving people this work of art,” Zito concluded. “I live for that moment when you show someone the film, and they say, ‘Oh my God; I love it.’”

Visit Old Soul Legacy at https://oldsoulartistry.com/ or on Instagram at @OldSoulLegacy.

About the Author

Marianne L. Hamilton is a veteran journalist and marketing writer whose work appears in regional and national publications. When not racewalking on our local trails, she serves on the board of the Kayenta Arts Foundation and supports the City of St. George as a grants writer for arts and recreation programs. She and her husband, Doug, are also co-administrators of the Southern Utah Wine Guild, founders and co-directors of the United State Power Walking Association, and race directors for the Huntsman World Senior Games. The former Ms. Senior Universe 2022-2023, Marianne is a proud breast cancer survivor and a member of the Intermountain Health Oncology Patient-Family Advisory Council.

Worried About Warts?

By Hannah Weaver, PA

Something that I often see in my practice in patients of all ages— but most frequently in children—is verruca vulgaris or common warts. I’ve seen patients in the clinic who present with all types of warts, from just a couple of rough, callused bumps on the fingers to flat-topped, skin-colored bumps around the nostrils to clusters of thickened, warty plaques on the knees and elbows to warts that are jutting out from underneath the fingernails.

Warts are growths on the skin or mucous membranes caused by a virus called human papillomavirus, or HPV. They are contagious and usually spread through direct contact with affected skin or surfaces. Warts can become irritated or itchy over time, but it is important to avoid picking or scratching them as there is a risk they may spread to other areas of the body. Warts can be stubborn to treat, so I inform my patients that they should plan on multiple treatments about four weeks apart.

Warts often appear on areas of the body that are more prone to trauma, such as the knees, elbows, and hands. These growths can spontaneously resolve on their own, but it may take months or even years for this to occur. There are a few at-home remedies and in-office treatment options that can be used to resolve these growths.

At Home Remedies

Apple cider vinegar (ACV) is one of my “go-to” remedies. Simply soak a cotton ball in ACV, apply the cotton ball directly to the warts, tape it on with a bandage, and leave it on overnight. In the morning, remove the bandage and wash off the skin.

Another at-home remedy is the use of over-the-counter products that contain salicylic acid, such as Compound W®.

About the Author

Apply the product to the skin according to package directions. The idea with these topical treatments is to cause irritation to the warts. Once the lesions are irritated or the skin peels, stop applying these products and let the area heal. If the warts are still present once the area has healed, resume treatment.

Lastly, several studies show improvement in warts by supplementing with oral zinc.

In Office Treatments

In my office, cryotherapy or “freezing” is often the first line of treatment. Liquid nitrogen is applied to the warts for about ten seconds at a time for two cycles. Often, freezing is paired with a candida (yeast) antigen injection. A drop of the antigen is injected directly into one of the warts in a general area (not every wart needs to be injected). The dead yeast antigen sends a signal to the immune system, helping the body to recognize the presence of the virus and clear it out.

Another treatment option is the use of cantharidin, which I tell my patients is also known as a “blistering beetle juice.” The formula is applied directly to the wart then covered with a bandage. Hours later, the area is washed off thoroughly with soap and water. Within twenty-four hours, a blister will form, which gradually dries up and peels away, hopefully taking away the lesion with it as it heals.

Some growths on the skin may appear to be warts but may end up being another type of skin lesion or possibly even skin cancer. If you are dealing with warts and have tried at home remedies with little to no success, please call Riverside Medical Arts at (435) 628-6466 to make an appointment to have your skin evaluated, or visit riversidemedicalarts.com.

Physician Assistant, Hannah Weaver, graduated from Southern Utah University, earning her undergraduate degree in nutrition. She then continued her graduate education at the University of Utah, where she earned her Master’s Degree in Physician Assistant Studies. Hannah is certified by the National Commission for Certification of Physician Assistants (NCCPA) and is licensed in Utah. Her professional affiliations include the American Academy of Physician Assistants (AAPA) and the Society of Dermatology Physician Assistants (SDPA). As a Physician Assistant in Dermatology, she is committed to putting patient care first and is dedicated to providing patients with the highest quality of care. She is passionate about personalized patient care and treatment plans/ Outside of work, Hannah enjoys spending quality time with her husband, three dogs, and family.

Welcome to Sanctuary Holistic Wellness, your haven for wellness and new beginnings.

Welcome to Sanctuary Holistic Wellness: Your Haven for Wellness & New Beginnings

As we step into the cozy winter months and the promise of a new year, Sanctuary Holistic Wellness invites the St. George community to explore a fresh approach to health, healing, and personal growth. More than just a wellness center, we are a collective of lightworkers dedicated to empowering individuals on their journey to optimal health and spiritual awakening.

At Sanctuary Holistic Wellness, we believe in the profound interconnectedness of the mind, body, and spirit. Our mission is to provide a sanctuary where each person can heal, transform, and rediscover their inner light.

Life Enhancing

“Honestly, I was blown away! All the raving reviews couldn’t be more true. My husband and I did the detox together, and it was fabulous. The kit is beautiful and the organization and journaling are so helpful. We feel so good and so proud of our accomplishments. Thank you for creating such a wonderful kit for us to use at home. It has made a huge difference for us!”

“I was blown away, honestly! All the raving reviews couldn’t be more true. My husband and I did the detox together and it was fabulous. The kit is beautiful, the organization and journaling is so helpful, and we feel SO good and so proud of our accomplishments. Thank you for creating such a wonderful kit for us to do at home. It has made a huge difference for us!”

-Whitney Miller.

—Whitney Miller.

Our signature offering is a specialized 10-day detox regimen, allowing individuals to process toxins on a cellular level and release the layers of toxic matter—physical and emotional—that we often carry. We believe by eliminating the built up toxicity from a lifetimes worth of over processed foods, and under processed emotions, you can and will truly regenerate and cleanse at a cellular and spiritual level.

Our signature offering is a specialized Ten-Day Detox that allows individuals to process toxins on a cellular level and release the layers of toxic matter—physical and emotional—that are often carried within the body. We believe by eliminating the built up toxicity from a lifetime’s worth of ultra-processed foods and underprocessed emotions, you can and will truly regenerate and cleanse at a cellular and spiritual level.

Our Ten-Day Detox supports the body’s natural healing by targeting parasites, heavy metals, chemicals, candida, stones, mucoid plaque, and other toxins, allowing for deep physical and emotional cleansing. Emphasizing remineralization, natural organic herbs, and structured water, this detox realigns the body with earth’s organic minerals and will bring vitality and clarity into your new year.

Our Ten Day Detox supports the body's natural healing by targeting parasites, heavy metals, chemicals, candida, stones, mucoided plaque, and other toxins, allowing for deep physical and emotional cleansing. Emphasizing remineralization, natural organic herbs, and structured water this detox realigns the body with Earth’s organic minerals and will bring vitality and clarity into your new year.

Why a Ten Day Cleanse is good for you:

Our Ten-Day Detox will:

Cleanse and remove waste, parasites, heavy metals,toxins, mucus, etc.

Cleanse and remove waste, parasites, heavy metals, toxins, mucus, etc.

Rehydrate the the bowel, Repair the gut wall, Replace digestive enzymes and rebalance flora. Repair the gut- brain connection.

Rehydrate the bowel, repair the gut wall, replace digestive enzymes, and rebalance flora. Repair the gut–brain connection.

Reeducate yourself about your intestine. Experience regular, healthy elimination. Eliminate Cravings. Detox negative thoughts and unhealthy habits. Feel lighter. Feel safe and supported for the whole 10 day cleanse. We are here for you.

Re-educate you about your intestine. You’ll experience regular, healthy elimination. Eliminate cravings and detox negative thoughts and unhealthy habits, helping you to feel lighter. Ensure that you will feel safe and supported for the entire ten-day cleanse. We are here for you.

Our #1 Best-Selling At-Home Detox Kit! This kit provides everything you need for a powerful, guided detox experience at home. This kit is designed for convenience and maximum effectiveness, our kit includes our carefully crafted blends, supplements, and step-by-step guidance to support a thorough and safe cleanse.

Our #1 Best-Selling, At-Home Detox Kit! Designed for convenience and maximum effectiveness, this kit provides everything you need for a powerful, guided detox experience at home, including our carefully crafted blends, supplements, and step-by-step guidance to support a thorough and safe cleanse.

Results from our Ten Day Detox.

Results from Our Ten-Day Detox

We’re thrilled to announce the coming of our new store at CP Plaza on Sunset, coming Jan 2025! Sanctuary Holistic Wellness is expanding to bring you a truly immersive wellness experience, offering a full range of services to support your body’s detox and healing journey. Our new space is designed to be your one-stop shop for holistic health, featuring state-of-the-art treatments, nourishing organic options, and a calming atmosphere where you can find deep cellular regeneration. Some of our in person offerings:

We are thrilled to announce the opening of our new store at CP Plaza on Sunset Blvd. in January 2025! Sanctuary Holistic Wellness is expanding to bring you a truly immersive wellness experience, offering a full range of services to support your body’s detox and healing journey. Our new space is designed to be your one-stop shop for holistic health, featuring state-of-the-art treatments, nourishing organic options, and a calming atmosphere where you can find deep cellular regeneration.

Some of our in-person offerings include:

• Ten-Day Parasite and Heavy Metal Detox packages.

In-Person 10-Day Parasite & Heavy Metal Detox packages.

Colon Hydrotherapy, The Colenz® colon cleansing device is an FDA Class I non-prescriptive system. It is classified by the FDA as an Enema Kit. The results are astounding!

• Colenz® colon hydrotherapy cleansing device, a FDA Class 1 non-prescriptive system. It is classified by the FDA as an Enema Kit. The results are astounding!

• SpectraLight Therapy Bed, a groundbreaking, state-of-the-art, FDA-registered Class 1 medical device designed with a unique 360-degree, full-spectrum light system. Developed with proprietary computer and frequency technology, it delivers maximum exposure to healing light energy.

Our groundbreaking, state-of-the-art SpectraLight Therapy Bed is a groundbreaking, FDAregistered Class 1 medical device, designed with a unique 360-degree, full-spectrum light system. Developed with proprietary computer and frequency technology, it delivers maximum exposure to healing light energy.

Quantaum Bio Scan

• Quantaum bio scan.

• Sauna.

Sauna and Cold Plunge

Energy Healing Sessions

• Energy healing sessions.

• Organic juice bar.

Organic Juice Bar

• Organic herbal tinctures and teas to help support your overall health and wellness.

Organic herbal tinctures and teas to help support your overall health and wellness.

We are excited to bring the St. George community a wellness sanctuary that is truly dedicated to your health and healing journey. Whether you’re starting a detox, seeking cutting-edge therapies, or simply craving a fresh organic juice to revitalize your day, Sanctuary Holistic Wellness has everything you need to nourish your body, mind, and spirit.

We’re excited to bring the St. George community a wellness sanctuary that’s truly dedicated to your health and healing journey. Whether you’re starting a detox, seeking cutting-edge therapies, or simply want a fresh Organic juice to revitalize your day, Sanctuary Holistic Wellness has everything you need to nourish your body, mind, and spirit.

Visit us online at www.thesanctuaryholisticwellness.com.

Visit us online at www.thesanctuaryhoilsticwellness.com

NEW State-of-the-art SpectraLight Therapy Bed

TRANSFORM YOUR LIVING SPACES IN 2025

By the Washington County Board of Realtors®

With the start of a new year, it is common to reflect on ways to improve our lives as we move into 2025. While personal growth and fitness frequently top the charts, a transformation of living spaces has the potential to enhance both your daily comfort and the value of your home. Home renovations breathe new life into old spaces and create an environment that best fits current needs, but they also offer potential financial returns. However, before you take hammer to wall, it is important to identify which projects are worth your investment.

First, decide what your priorities are for the renovation. These can include increased functionality, improved efficiency and lower energy costs, enhanced aesthetic or curb appeal, and even improved market competition. Once priorities have been identified, assess immediate needs for the space to be renovated. Perhaps a kitchen layout is too cramped, or maybe a bathroom has needed an update for years. With specific goals in mind, it’s time to start planning.

Establishing a budget for your renovation is essential. It’s important to anticipate unexpected expenses along the way and to allocate additional funds for those surprises. With a budget in place, take time to research current value-adding trends that align with the vision you have for your space. This is where you can really prioritize renovations that will enhance

both functionality and aesthetics as well as provide an excellent return on investment.

It’s important to remember that every home and market is unique, so take various factors into consideration when making renovation decisions. This is where the expertise of an experienced REALTOR® can get you ahead of the game. They have in-depth knowledge on market trends, and they are keyed in on important details associated with location and even insurance optimization.

To help you get started, the following is a list of top renovations to consider:

• Kitchen Remodel

Often the heart of the home, the kitchen is a major selling point, and a mid-range kitchen remodel offers an excellent return on investment. Consider upgrading appliances, cabinets, and countertops. Even minor changes, like a new backsplash and updated hardware, can go a long way.

• Bathroom Updates

Bathrooms are areas associated with optimal comfort and functionality. Update tile, improve lighting, and modernize fixtures to enhance this intimate space.

• Curb Appeal

First impressions matter when valuing a home, so take time to address your landscaping. Also, consider adding a fresh coat of paint or replacing old or damaged siding. A new front door and updated

exterior lighting are simple changes that can have a huge impact.

• Floor Plans

An open floor plan is not a thing of the past. Enhance appeal for potential buyers and increase livability by removing select non-load-bearing walls.

• Energy Efficiency

Upgrades that increase energy efficiency are still at the top of the list for most home buyers. In an older home, address windows and old appliances. Look for ways to improve insulation and reduce utility costs.

Regardless of where you decide to renovate, some common tips for a successful project include hiring a professional when necessary, ensuring your renovations are consistent with and complementary to the architectural style of your home, and renovating with an eye on the future. Consider lifestyle changes, growth, and potential resale value. By investing in the right projects, carefully planning, and consistently focusing on your goals, this new year is sure to be a good one for your journey of homeownership.

Renewing Your Health: A Mindful Start to the New Year

By Lori Wright, CEO, Family Healthcare

As we step into the new year, there is a unique opportunity to embrace renewal—physically, mentally, and emotionally. The transition into a new year is more than a change in the calendar; it’s a chance to set intentions, find balance, and care for our overall well-being. Here are some practical ways to foster a healthy mind-body connection and make wellness a core part of your new beginnings this year.

Prioritize Self-Care Through Mindfulness

Mindfulness helps us stay grounded, reduce stress, and improve emotional health. Begin each day with a few minutes of mindful breathing, which can be as simple as taking deep breaths and focusing on each inhale and exhale. These brief pauses create space to reflect, reset, and approach the day with clarity. Consider adding simple meditation exercises to your routine or even a mindful walk outside to immerse yourself in the present moment.

Set Realistic, Holistic Goals

Instead of setting rigid resolutions, focus on achievable, sustainable wellness goals that encompass both body and mind. For instance, rather than aiming for rapid weight loss, consider goals like incorporating more whole foods into your diet, increasing daily activity, or practicing gratitude each evening. Setting intentions that promote long-term health will not only be more attainable but will also create a lasting positive impact.

Get Moving, Indoors and Out

Physical movement is essential for both mental and physical health, and in winter, there are plenty of ways to stay active, even indoors. Try yoga or stretching exercises that build strength and flexibility while promoting relaxation. When the weather permits, bundle up and enjoy Southern Utah’s stunning winter landscapes

About the Author

through hiking or brisk walks. Movement fuels the body and uplifts the mind, helping to ward off winter blues.

Engage with Your Community

Community engagement can be a powerful way to support your health journey. Research shows that connecting with others boosts mental health, fosters resilience, and increases happiness. Consider joining a local wellness group, participating in a volunteer program, or attending community classes, whether for fitness, mindfulness, or a new skill. Social interactions, especially those focused on shared goals or interests, create a support system that can help you stay motivated and bring a sense of belonging.

Embrace the Power of Routine

Consistency is key to a balanced life. Aim to create a morning routine that energizes you and a nighttime routine that promotes restful sleep. Simple practices—like limiting screen time before bed, hydrating throughout the day, and setting time for personal reflection—can help build a strong foundation for health.

At Family Healthcare, we’re here to support you in your wellness journey. From medical and dental care to behavioral and pharmaceutical services, our team is committed to providing quality care that helps you achieve a healthier, happier year. Let’s work together to make this year a time of renewed health, vitality, and connection. Visit us at familyhc.org to learn more about our services or to schedule a wellness visit.

Wishing you a year filled with mindful moments, meaningful connections, and vibrant health. Happy New Year from Family Healthcare!

Lori Wright is the CEO of Family Healthcare. With more than twenty-seven years of experience in community health, she is passionate about developing equity, where everyone can 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 the patients and the communities Family Healthcare serves.

Lori serves on a variety of committees across the state and throughout Washington and Iron Counties. She is a member of the St. George Area Chamber Board of Governors, Zions Bank Southwestern Advisory Board, and Association of Community Health Centers Board. She also serves on the AUCH Health Center Control Network and is a member of Castell’s Clinically Integrated Committee. Lori has completed a BS in Community/Public Health and holds a Master of Public Administration from Brigham Young University, Marriott School of Management.

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You Can Change

By Tiffany K. Gust, MS, NBC-HWC

As the calendar flips over to a new year, it is an ideal time to focus on what you really want to achieve. Change can often feel overwhelming. Whether it’s improving health, enhancing well-being, or reaching personal goals, the journey can seem daunting. However, as James Clear suggests in his book Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems.” This quote encapsulates the essence of transformation through incremental change, emphasizing that sustainable progress is rooted in small, consistent actions rather than grand ambitions.

Positive psychology underscores the importance of small, manageable changes in promoting well-being. Research by psychologists like Martin Seligman emphasizes that meaningful, lasting change often comes from small, intentional actions that can lead to significant shifts over time. By focusing on tiny adjustments, individuals can build a foundation for larger transformations.

For instance, rather than setting a goal to run a marathon, a more effective approach might be to commit to walking for ten minutes each day. This small step is achievable and can lead to increased motivation and self-efficacy, creating a positive feedback loop. A person who becomes accustomed to this routine might naturally progress to longer walks or even running.

Understanding motivation is key to implementing change. According to the self-determination theory, people are more motivated when they feel autonomous, competent, and connected to others. Small steps allow individuals to experience success quickly, which enhances feelings of competence and boosts motivation. For example, someone looking to improve their diet might start by adding one serving of vegetables to their meals each day instead of overhauling their entire diet. This approach fosters a sense of accomplishment and encourages further positive choices, leading to more substantial dietary changes over time.

Small steps not only facilitate initial change but also build resilience. According to research published in the Journal of Positive Psychology, engaging in small, achievable tasks can enhance overall life satisfaction and reduce stress. When individuals face challenges, the skills and confidence gained from incremental successes can empower them to tackle larger obstacles. Moreover, small steps can lead to the development of beneficial habits. James Clear notes that “every action you take is a vote for the type of person you wish to become.” Each small decision—whether it’s choosing a healthy snack or dedicating five minutes to meditation— reinforces a new identity, promoting further positive behaviors.

Change is a journey best undertaken in small steps. By focusing on achievable actions, individuals can cultivate habits that lead to lasting transformation. As you embark on your own path to change, it’s not just about the end goal but the systems you put in place. Start small, celebrate your progress, and watch how these incremental changes can lead to profound improvements in your health and well-being. Embrace the power of small steps, and you can change anything.

If you are interested in learning more about how you can make changes in your life to become healthier in 2025, contact Intermountain Sports Performance at 435-251-2256 or email tiffany.gust@imail.org.

Riding Is Good for Your (Broken ) Heart

By Jay Bartlett

would consider, are my close friends, having given me so much joy over the years. The feel of the grips in my hands and the sensation of momentum with that first push of the pedal was like a warm, caring embrace.

The trail unfolded in front of me, and my focus switched from sorrow to the concentration that the trail demands—a welcome respite from the truly hard part of the day. In fact, any difficult efforts I did on the bike that day not only felt insignificant in comparison, they also felt calming in a burning-legs kind of way.

The other day was an unpleasant one. A friend of mine had died as a result of an accident, and it was time for his funeral. Part of me wanted to hide away and skip it. There isn’t a bigger reality check in life than the death of a friend or loved one, and I’m not too proud to say that I was afraid of facing those realities. I thought I could just load up the bike and ride my day away, pretending that everything was just fine. I could do that, but I realized that my friend’s family didn’t have that luxury. They were face-to-face with a tough situation, and I knew I’d feel some shame if I didn’t show support for them and say goodbye to an old friend one last time. I put the ride on hold even though I really wanted to pedal to the point of exhaustion, then sink into the couch and forget about life (and death) for the rest of the day.

I made it through the funeral despite the ache in my heart, the tears in my eyes, and the confusion in my brain. But my day still had another heartbreak hurdle: my dear mom has been ill for some time, and the prospect isn’t good. So I went for a visit. It certainly wasn’t as sad as the funeral; mom still has her lovable chuckle now and then. But by the end of the visit, I was emotionally spent.

There was still daylight left, so I gathered myself up and loaded my gear and bike into the car. As I strapped on my helmet and clipped into my pedals, my pain started to wane. My bikes, I

With each explosive uphill, dopamine washed through my system. With each downhill, twisting through the trees, endorphins mixed into the feel-good cocktail. I was soon happy to...be. Mind you, riding your bike isn’t going to make everything bad magically go away. I thought of my friend and my mom many times during my ride. But it dulled the barbs of unhappiness, even if it was just for a little while. Sometimes, that is all you need to keep you going.

Nature also played a part in my catharsis. Sitting down for a break, sipping an energy drink, I became keenly aware of the quiet sounds of the breeze, the birds, and a squirrel bounding through the underbrush. The view in front of me stretched out for miles in a wonderful, multi-colored, real-life painting—a visual shoulder to lay my head on.

Life is full of hardship and heartbreak, but I’ve learned that your bike has your back. It’s a friend you can turn to in your dark hours that can provide a means to a better headspace and a lighter heart. If you’re in pain, take your sorrows out for a ride.

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

UNLOCKING REAL ESTATE INVESTING: HOW YOU CAN START WITH LESS THAN YOU THINK

By Jessica Elgin, REALTOR®

Real estate investing has long been considered one of the most reliable paths to building wealth. However, many people assume they need to be wealthy to get started. The truth is, you can begin investing in real estate with far less money than you might think—and in almost any market condition.

Real Estate in Any Market

The idea that you can only make money in a booming market is a myth. You can make—or lose—money in any market. It all comes down to understanding the cycles and metrics that drive real estate trends. Over my twenty-five years as a real estate investor, I’ve experienced and learned from both successes and challenges in various market conditions.

One key takeaway? Boom markets are powerful wealth-builders, but they’re not the only option. The secret lies in knowing how to recognize market cycles, learning how they interact with the phases of real estate, and taking action to leverage the opportunities within these cycles and phases.

My Proven Strategy

For more than two decades, I’ve focused on identifying emerging boom markets. Using specific key performance indicators (KPIs), I’ve developed a system to spot these opportunities before they hit the mainstream. By tracking factors like home value appreciation, job creation, infrastructure development, and affordability indexes, I’ve been able to predict where the next real estate hotspots will emerge.

This data-driven approach has allowed me to build a successful real estate portfolio, and now I help others do the same.

The Seven Phases of Real Estate

Every real estate market moves through seven distinct phases. Understanding these phases is critical for making smart investment decisions. These include:

1. Recovery: The market stabilizes after a downturn.

2. Expansion: Demand and prices start to increase.

3. Hyper-Supply: Overbuilding begins to saturate the market.

4. Recession: Prices drop, and the market slows.

5. Stabilization: The market finds its footing again.

6. Growth: Steady increases in value occur.

7. Peak: The market hits its highest point before adjusting again.

By knowing the market phase, you can make informed decisions about when and where to buy, hold, or sell. These phases aren’t always predictable and are affected by how they intersect with a number of cycles that include political cycles, consumer confidence cycles, financial cycles, and the lifecycle of a development/community. By staying informed and tracking the right data, you can minimize risks and maximize rewards.

Start with Less

One of the most common barriers to entry for new investors is the belief that they need a fortune to get started. This simply isn’t true. With as little as $55,000, you can set yourself on a path to owning a property worth a million dollars or more. And for new investors, there are options for no money down.

How? Through strategic planning and smart leveraging. I detail this process in my free webinar, where I share my 2025 real estate investment plan. In the webinar, I break down exactly how to use $55,000 as the foundation for a million-dollar investment. The goal is to show you how to make your money work harder and create opportunities that may feel out of reach today.

Build Your Own Plan

If you’re eager to build a plan tailored to your goals, I also teach aspiring and experienced investors how to create their own real estate strategies. Whether you’re looking to secure your first property or expand your existing portfolio, I guide you through the process of identifying your goals, evaluating markets, and executing a plan that aligns with your financial ambitions.

Your First Step

Real estate investing doesn’t have to be intimidating or out of reach. By starting with a clear understanding of the market, cycles, the right KPIs, and a strategic plan, you can begin building wealth in real estate—regardless of where the market currently stands.

If you’re ready to take the next step, I invite you to access my free webinar. You’ll learn the exact strategies I’m using in 2025 to grow my portfolio, and you’ll walk away with actionable insights that you can apply to your own journey.

Real estate is about more than buying and selling; it’s about making informed decisions that secure your future. Whether you’re starting with a small budget or scaling your investments, the opportunity is out there waiting for you.

Let’s make it happen!

About the Author

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

My 2025 Investing Plan Webinar

Living Healthier in 2025

By Coleen M. Andruss, MD

Living healthier was listed as the top New Year’s resolution for 2024, followed by personal improvement, weight loss, financial stability, regular exercise, smoking cessation, and alcohol reduction. Making a New Year’s resolution is basically setting a goal, and the guideline that is commonly used for goal setting is the acronym SMART: Specific, Measurable, Achievable, Realistic, and Timely. Setting the goal of living healthier is very broad. To be SMART, living healthier should start with utilizing preventative lifestyle changes and being proactive with health screenings.

Preventative Measures for Better Health

Prevention includes exercise. Get moving! Studies demonstrate that even thirty minutes of moderately vigorous walking

three to five times per week can lower the rates of breast and colorectal cancer and lower the risks of heart disease and stroke. Incorporate physical activity into your daily life: play with your children or your dog, dance around the house, and do chores with meaning and movement.

Prevention includes better nutrition. Eliminate sugar and processed foods which are inflammatory and can lead to joint issues, cancers, lung diseases, autoimmune diseases, and heart problems.

Prevention includes doing away with conditions and habits that lead to health problems, such as asthma flares, cold and flu syndromes, and immune issues. Deep clean your home, clean out closets and storage units, get rid of clutter that attracts dust and mites, and be on the alert for mold. Make sure your smoke

detectors are in good working condition. Quit smoking, avoid smoke-filled areas, and reduce alcohol if you are drinking enough to have a negative impact on your health. Manage your medications carefully, and make sure you are taking them according to your provider’s recommendations.

Prevention includes caring for your mental and emotional health. Treat yourself with kindness going into the new year. Take time to reflect on your emotional well-being. It is good to have accomplishments under the belt, but remember to occasionally give yourself a break. It’s okay to feel overwhelmed at times if you also remember to take a big breath. Mindful practices like meditation, deep breathing, or yoga can help bring calmness into your life. Optimize sleep.

Proactive Measures for Better Health

Being proactive includes making space on your calendar for the health screenings that make healthy living specific, measurable, achievable, realistic, and timely. Preventative health screening exams are medical tests that help identify the risk of disease before symptoms appear. Regular yearly physical exams are critical for detecting obesity, high blood pressure, and other conditions. Your annual exam is a time to discuss with your doctor the screening tests that are specific to your age and health needs, especially since recommendations and guidelines can be confusing and will vary depending on age, family history, and personal medical history.

People commonly avoid health screenings for a number of different reasons: a fear of the unknown, the time commitment required, a misunderstanding about the value of health screenings, the prohibitive cost of screening tests, and sometimes even laziness or a disbelief that health screenings can make a difference. However, studies have proven that screening for certain conditions and diseases does and can save people’s lives. The following are important health screening that should be considered:

• Blood work detects elevated cholesterol, thyroid problems, diabetes, kidney disease, liver disease, and blood disorders.

• Cholesterol should be checked starting at age twenty and every two to four years thereafter until age forty, at which time it should be checked yearly.

• Mammograms should start at age forty and continue yearly until age seventyfive, although some organizations recommend every other year from age forty to fifty-four.

• Colonoscopy should start at age fortyfive and at minimum, every ten years thereafter and more often if there is a higher personal or family risk.

• Dexascan should be done starting at age sixty-five and every two years thereafter to evaluate bone loss and risk for osteoporotic fractures.

• Pelvic exam should take place yearly for women between ages twenty-one through sixty-five. A pap smear and HPV screening should be scheduled every three years between ages twenty-one

through thirty and every three to five years from ages thirty to sixty-five. If you have had a total hysterectomy, a screening is not necessary, but if ovaries are in place, a bimanual exam is still important.

• Hepatitis C screening should be done one time for all adults between ages eighteen through seventy-nine and more often if there is a high risk.

• Prostate exam and PSA test should take place every two years for men ages fifty-five through seventy and annually if the risk is higher.

• Hemoglobin A1C diabetic testing should be included annually for anyone at higher risk and every three to six months for those with known diabetes or prediabetes.

• Eye exams and dental exams should be done annually.

• Vaccinations can be preventative or will at least minimize the course of an illness. Get a flu shot annually, a shingles vaccination at age fifty, and a pneumonia vaccination at age sixty-five.

What are your goals for 2025? With 82 percent of consumers considering healthier living as a top priority, the wellness industry has become a $500 billion industry in the United States alone. Conventional and alternative medicines are becoming more

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integrated with a greater focus on holistic health through the use of acupuncture, herbal medicine, and functional medicine as well as personalized nutrition via genetic testing and microbiomes. Gut health is and will continue to be a focal point as science recognizes the gut-brain connection and its importance to mental health, immunity, and chronic diseases.

There will be a surge in the use of probiotics, prebiotics, fermented foods, supplements, and microbiome testing in 2025. Fitness integrated with mental and spiritual elements such as yoga, strength training, and mindfulness techniques will continue to be the craze as people thrive on the social interaction and motivation that gyms offer. Effective weight management solutions will continue to be a priority as new medications are developed and approved. Comprehensive wellness programs in the workplace are necessary to create work-life balance.

There is a quest to enhance human performance and for longevity through healthy aging. There are advancements in technology and health, so stay informed. Do what it takes in 2025 to empower yourself and optimize your health, performance, and life span. Make this your year to live healthier!

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.

Insurance Is Essential for Your Business

By Riverside Business Insurance Agency

Insurance is one of the smartest investments a business owner can make, providing a solid foundation of security and resilience. While some may view insurance as an optional expense, the reality is that companies with insurance fare far better in the face of unexpected setbacks than those without it. Here is why having insurance—ranging from business to home, general liability, auto, and workers’ compensation—is invaluable.

From fires to natural disasters, unexpected events can cause serious financial strain. For businesses with comprehensive property and general liability insurance, these events don’t mean disaster. Business and property insurance covers the costs of repairs, the replacement of damaged goods, and even the lost income from business interruptions so that cash flow remains stable and operations can resume as quickly as possible. Without these coverages, the financial burden can be overwhelming, often leaving a business to close or to struggle for years to get back to normal operations.

Workers’ compensation insurance ensures that employees are protected if they get injured on the job, covering medical expenses and lost wages. For businesses without this critical coverage, an employee injury can lead to steep medical bills, lawsuits, and a loss of trust. Workers’ comp not only safeguards your workforce but also fosters loyalty and morale, demonstrating that you prioritize employee well-being.

If your business relies on vehicles, commercial auto insurance is equally essential. Commercial auto policies provide coverage for company vehicles, ensuring that accidents, theft, and vehicle damage don’t derail your operations.

Residential and personal auto insurance are just as important outside the business realm, protecting both personal assets and peace of mind.

Insurance provides confidence to clients, partners, and employees alike. With these coverages in place, businesses are seen as stable, prepared, and trustworthy, especially in today’s uncertain world. Investing in business, residential, general liability, workers’ comp, and commercial auto insurance sends a clear message that you’re committed to protecting your operations, people, and all stakeholders involved.

Choosing not to have insurance is a gamble—one that risks everything you’ve worked hard to build. With insurance, you’re not just protecting assets, you’re investing in your company’s future, its people, and its continued growth. In the end, the peace of mind that insurance provides is invaluable and can be the difference between bouncing back from a setback or facing long-term consequences.

Emma, the owner of a thriving coffee shop, learned the importance of business liability insurance when a customer slipped on her wet floor and filed a lawsuit for medical expenses and lost wages. Despite having a warning sign in place, the incident threatened to drain her savings and jeopardize her business. Thankfully, her liability insurance covered the costs, allowing her to handle the situation without financial ruin. This experience taught Emma that liability insurance isn’t just a safety net, it’s a vital shield that protects businesses from unexpected setbacks and ensures they can survive unforeseen challenges.

New Year, Healthy Lifestyle

By Lisa Larson

Most people start thinking about resolutions for a healthier lifestyle at the beginning of a new year. Talking to your primary care physician about adopting new habits can give your goals a boost, reminding you that a healthy lifestyle really is possible.

Dr. James H. Mitchell, DO, family medicine provider at Intermountain Health Sunset Clinic, emphasizes the benefits of small, sustainable lifestyle changes, particularly for those at risk of diabetes and heart disease. “Insulin resistance is the precursor to prediabetes and type 2 diabetes and has been shown to be a significant risk factor for heart disease,” he said. “Thirty minutes a day of cardiovascular exercise combined with modest carbohydrate intake can reduce your chances of developing insulin resistance and improve your overall health.”

Lucy Sorenson, registered dietitian for Intermountain Health, said that a healthy lifestyle can be as basic as drilling down to determine an individual’s specific health goals.

“People say, ‘I know what to do. I just don’t do it,’” Sorenson said. “But figuring out what the ‘it’ is, that’s an imperative step. They might say, ‘I want to lose fifty pounds,’ but that’s not what is motivating them. It may actually be, ‘I want to go walking with friends and not feel out of breath’ or ‘I want to get off my cholesterol medication.’”

Knowing the motivation and the desired result helps Sorenson when counseling with clients, and it helps clients more accurately measure their success and stay on track.

When it comes to making healthy lifestyle changes, Sorenson said the number one barrier people talk about is time. “They say they don’t have time to cook or exercise, so we identify how they can fit those things into their life,” Sorenson said. “People think they need to fit in one hour of exercise all at once, but you can break it up into a few ten-minute walks each day.”

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

Dr. Colson J. Healy, DO, a family medicine provider also at the Sunset Clinic, echoes the importance of physical activity as a powerful health investment. “Research has shown that a sedentary lifestyle negatively impacts your lifespan and healthspan more than smoking cigarettes,” he said. “Establishing and maintaining a consistent exercise schedule is one of the most powerful things you can do for your health.”

appealing. Cindy Garcia, Chef de Cuisine at Intermountain Health, has several solutions. “Find a way to fit healthier snacks into your day, like more fruits and vegetables,” Garcia said.

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

Another barrier many people mention is the fact that they don’t really crave healthy food or that it is difficult to make healthy options more

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

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

Garcia and her family enjoy snacking on fresh fruit during movie night, but she dresses it up with a bit of a twist. “If you add some spicy chili powder or hot sauce to your fresh fruit, it gives that spice the kids crave,” Garcia said. “It is also a way to entice them to eat more fruit.” Garcia also suggests pairing certain flavors to keep foods interesting, such as adding basil to watermelon or strawberries.

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

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

Regardless of the combinations you try, one of the key components to a long-term healthy lifestyle is developing a healthy relationship with food. “Food is not a positive or a negative,” said Sorenson. “Food is there to provide the body with fuel and energy, not something to be obsessed about.”

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

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

for you

About the Author

About 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.

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

Getting to a healthy mental place with food can be a difficult journey for some, but Sorenson said there are numerous resources available, including one-on-one dietetics counseling, group classes, and more. For more information on healthy living, visit intermountainhealthcare.org

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The Sweet Benefits and the Bitter Truth About Grapefruit

By Annelies Newman, RDN, CD

My first experience with grapefruit took place while I was visiting my great-grandparents when I was very young. The pink fruit was sliced in half and placed in a bowl at the breakfast table. My gentle and reserved grandfather sprinkled some salt over the triangular segments before cutting them with a small knife. I had never seen a giant pink orange before, never seen one cut horizontally, and certainly never tasted one with salt.

I tried to hide my wonder, afraid of appearing ignorant. But grandpas have a sixth sense about some things. A generally quiet man, he placed a segment on my plate without a word. I

assumed that meant I was to eat it, so I did. “Whoa,” I exclaimed, breaking the silence with a pucker. A small smile drew across his kind face as he explained, “That’s a grapefruit,” and served me a few more slices to try.

Do you recall the first time you tasted a grapefruit? Compared to an orange, it’s more tart and can even be a little bitter. In my home, we eat grapefruit strategically, cutting away the bitter membrane from the sweeter flesh. To enjoy a sweeter grapefruit experience, you can do the same, or look for the sweeter Ruby Red and Rio Red varieties. My husband and I were pleasantly surprised

when our children all enjoyed one of these varieties and happily ate the whole fruit.

Grapefruit is packed with nutrients. Unlike most other citrus fruits, grapefruit provides vitamin A, which is important for eye health. It also acts to support the immune system and decrease inflammation. Grapefruit is a great source of vitamin C and fiber as well as a number of other health generating phytonutrients. While some credit grapefruit with helping them lose weight, most research in this area is inconclusive. A general diet high in plant-based fibers as a whole is much more predictive of aiding weight loss than any single food alone.

A warning: Grapefruit has more drug interactions than any other known food.

What does this mean? Well, grapefruit has the ability to turn off the enzymes that break down drugs in the small intestine and liver so that more of these drugs pass into the bloodstream than is normal. This can cause some serious side-effects. More than half of the commonly prescribed drugs have a food and drug interaction with grapefruit. So, avoid grapefruit and grapefruit juice if you are on any medication that cautions against eating grapefruit. If you are unsure, talk with your doctor or pharmacist.

You may need to stick with oranges, limes, and lemons for your citrus fruit options.

For those who can safely enjoy grapefruit, here are some fun ideas to change things up:

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!

• Try eating it in a fruit compote with other citrus fruits, like oranges. This can help balance out the tart grapefruit with a sweeter fruit.

• Serve it on a green salad paired with pomegranates. This makes a wonderful green and winter fruit salad.

• Grapefruit juice is also a popular way to get the nutrients found in grapefruit. I would recommend using a brand with no added sugar.

Enjoy grapefruit while they remain in season, typically between November and March. We should see grapefruit on grocery store shelves during these months. Take advantage of the ripest options to taste the very best of grapefruit goodness.

Collaborative Care for Complete Recovery: Inside Vista Healthcare’s Sports Spine and Injury Center

By the Vista Healthcare Team

Vista Healthcare’s Sports Spine and Injury Center (SSIC) is not your average chiropractic or physical therapy office. It offers a unique, integrated approach to healing right in the heart of St. George, Utah. Led by chiropractor Russ Jepson, DC, and physical therapist Dr. Amber Majeskie, DPT, this flagship clinic combines chiropractic care, physical therapy, advanced therapeutic massage techniques, and access to medical specialists in one convenient location. This allows them to address a wide range of issues—including chronic pain, sports injuries, concussions, and post-surgical care— without sending their patients around town or making them wait months to see other specialists.

“We have pain management providers, neurologists, chiropractors, physical therapists, and massage therapists all in one building to help you with your injuries, chronic pain, or acute pain,” explained Dr. Jepson. “It’s very unusual to have all these providers working together to care for you and get you back to feeling your best. We’re passionate about coordinating care.”

Provider Highlight

Collaborative Treatment Plans Prioritize Your Recovery

Patients truly benefit from this collaborative approach. The end goal is always to get patients back to feeling their best as quickly as possible.

The process starts with a comprehensive exam by one of the providers in the therapy clinic. Based on the evaluation’s findings, a treatment plan will be created that may involve some of the other talented specialists in the building, including Dr. Jepson (chiropractic care), Dr. Allen (neurology), Dr. Amber Majeskie (physical therapy), or our pain management specialists, including Dr. Christensen. Having a diverse team of specialists under one roof not only streamlines care but also saves valuable time, which is critical when managing pain or an injury.

Specialized Care for Auto Accident Injuries

One of the most distinctive aspects of SSIC is their special interest in treating car accident injuries, and the combination of chiropractic care, physical therapy, pain management, neurology, and massage in one location makes them uniquely suited to do just that.

Because many injuries are not immediately apparent, Dr. Jepson and his team encourage patients to visit them for an evaluation as soon as possible after an accident. They have resources available to help patients document their injuries. Health insurance won’t typically cover treatment until auto insurance coverage has been exhausted, but no matter who is at fault, the team at SSIC can work with auto insurance adjusters or attorneys to ensure each patient gets the care they need.

Comprehensive Treatment for a Range of Conditions

The Vista Healthcare Sports Spine and Injury Center is equipped to help patients with a wide range of ailments, including:

• Neck and back pain

• Sports and auto accident injuries

• Headaches, balance, coordination challenges, and concussions

• Pre- and post-surgical care

• Specialized treatments for bulging and herniated discs

Call or text (435) 688-1665 or visit vista-hc.com today to schedule a consultation and find out how Vista Healthcare can help you get back to doing the things you love.

Dr. Russ Jepson, DC, a three-time Best of Southern Utah gold medal winner for Best Chiropractor, earned his Doctorate of Chiropractic from Parker University and holds dual bachelor’s degrees in Anatomy and Health and Wellness.Same day appointments are usually available. Call the clinic nearest you to make an appointment.

Hurricane Location: 25 North 2000 West, Suite 8 | Hurricane, UT 84737 | 435-635-0174

Cedar City Location: 1303 North Main Street | Cedar City, UT 84721 | 435-586-2229

Joyful Obedience: The Power of Play in Dog Training

By Anita DeLelles, LMT

Training dogs with a positive approach brings lasting joy, strengthened bonds, and a healthier relationship between dog and owner. Dogs thrive when training involves rewards like treats, toys, and praise, and using positive reinforcement consistently can make training an enjoyable, interactive experience for both parties. However, training doesn’t have to feel formal or overly structured. Just as humans enjoy playing sports, dogs love playful activities, which can be an excellent and often underutilized reward. Since both humans and dogs are naturally inclined to play throughout life, incorporating play into training strengthens engagement and motivation.

Unlike many animals that outgrow play as they mature, dogs and humans retain a love for play well into adulthood, making playful interaction a natural fit for training. In particular, both species share a fondness for “object play,” like playing with balls, which is rare in the animal kingdom. This shared enthusiasm for play is a valuable tool for building a lasting, joyful connection with our dogs.

Play can be an especially powerful reinforcement tool in training,

sometimes even more effective than food rewards. Many professional trainers in fields like search and rescue or scent detection incorporate play as a motivator due to its effectiveness and the mutual joy it brings to both dog and handler. Integrating play into training doesn’t just increase a dog’s motivation; it also makes training sessions more enjoyable for owners, encouraging them to train more frequently.

Incorporating play is also valuable when dealing with behavioral issues. For example, a dog that shows aggression toward other dogs might benefit from a playful reward system, like tug-ofwar or fetch, as reinforcement for calm behavior around other dogs. This strategy creates positive associations through classical conditioning, where the dog eventually links the presence of other dogs with the pleasurable feelings associated with play.

Play-based training techniques are not only for professional trainers but are also beneficial for family dogs. Owners can use play to teach everyday behaviors, such as having a dog retrieve a toy instead of jumping on visitors. Trick training, like teaching

and extra unexplained shake response periods of pets indoors pillows some the from recommend effective the summer slice harmful be which pet-safe keep that repeating. direct

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

a dog to jump through a hoop, is another excellent way to keep the learning process enjoyable and stress-free. Unlike obedience training commands, which can sometimes feel stern or pressurefilled, trick training tends to be light-hearted, making it easier for dogs to engage and for owners to maintain a cheerful attitude.

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

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

A simple approach to making training enjoyable is to blend obedience commands with playful actions. For instance, asking for a “sit” or “down” can be followed by a game of tug or fetch. This approach helps dogs stay attentive without the need to repeat commands multiple times, as the play serves as an immediate and enjoyable reward. This variety keeps the dog engaged and builds stronger recall and responsiveness over time.

While play can enhance training, it’s essential to observe how each dog responds to different rewards and activities. Not all dogs enjoy the same types of play or physical affection. Some dogs dislike being patted on the head and may view it as a negative experience, despite an owner’s good intentions. A dog’s body language, such as turning its head away or walking off, offers clues about its preferences, which can help owners tailor their approach

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

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

to training. If a dog shows signs of boredom or reluctance, it may be beneficial to reduce the number or length of sessions. Conversely, owners should also avoid giving up too quickly, as some dogs need time to understand what is expected of them. Adjusting to the dog’s needs ensures that training sessions remain productive and enjoyable.

In the end, training should feel like a fun and rewarding activity, not just for the dog but for the owner as well. A playful approach to training fosters a positive experience, turning training into quality bonding time. This enjoyable dynamic motivates both the dog and owner to continue learning together. So, whether it’s working on a new trick or reinforcing good behavior, approach training as an opportunity to play and connect with your dog. After all, the more you enjoy the process, the more likely you are to create a lifelong, joyful bond with your furry friend.

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

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.

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

So you memories paw-some

For woofcenter.com, Academy

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

Join for completed walking can about 275-4536

IN THE BLEAK MIDWINTER

By Lyman Hafen

A long time ago in a bleak midwinter, Debbie and I cleared all our earthly belongings out of the ten-by-sixty trailer house we’d lived in while I attended the university in Provo. We loaded it all in the back of an almost-clean cattle truck with tall rattling racks, wrapped our infant son in warm blankets, and headed north into the storm of the century. We were on a heading for Idaho Falls, deep in the heart of the Snake River Plain, where the frosty wind made moan and earth stood hard as iron.

We ventured northward, holding to little but hope as the snow flew and the wind blew and the icy road opened up to us a few hundred feet at a time: northward through Ogden and on past Brigham City and on past Tremonton. We rolled deeper and deeper into a new white world alien to the one where we’d grown up. We spun to the top of Malad Pass and slid down the other side toward Pocatello, somewhere out in that vast whiteness. On to Blackfoot we rode on a prayer, and sometime in the night, when white had turned to black, we saw the lights of Idaho Falls, and our hearts began to thaw as we entered the city where we would start our new life.

When people ask me how long we lived in Idaho Falls, I always answer: “Three years and five winters.” I do so with a smile because we loved Idaho Falls. We loved the people and the culture of down-home kindness and goodness. We loved to go snowmobiling, spend time at Island Park, and visit Yellowstone.

I loved my job there, where I worked my apprenticeship as a journalist and cut my teeth as a writer. Our second and third sons were born there, and we made treasured friendships.

It was just that one thing: snow. Snow on snow. And snow on snow. At midwinter each year, we’d come home to Utah’s Dixie for the holidays. When it was time to drive back on New Year’s Day, we had barely begun to thaw out. And though I know it can’t be true, it seemed each time we headed back north, we found ourselves in the middle of the storm of the century.

As much as we loved our new home, it was grievously hard to leave our old home after each holiday season and venture back into the frozen north, especially that first trip back after we’d lived in Idaho Falls for a year and had come home for Christmas.

During that year, we’d moved from a small apartment into our first home—a home of our own. It was an older home in a nice, modest neighborhood of Idaho Falls. It was a dream come true to move in, and many of our new neighbors came to help us. However, our neighbors, whose carport was just across the chain-link fence, did not so much as peer out their window at us, though we sensed they were watching behind the blinds.

For days thereafter, those neighbors seemed to avoid us, and in our busy-ness, we failed to reach out to them. Days and weeks passed, and we never connected. We began to imagine things

In the bleak midwinter Frosty wind made moan Earth stood hard as iron Water like a stone Snow had fallen Snow on snow, snow on snow In the bleak midwinter, long, long ago. – Christina Rossetti

about them and rationalize our failure to meet them. They had large dogs in their backyard, and we noticed evidence beneath the fence that separated our property where the dogs had dug under. We eventually learned that there had been bitter disputes between our neighbors and the previous owners of our house. Finally, the day came when Debbie mustered the courage to take a plate of fresh cookies to their door. They were an older couple. The encounter was quick and curt.

When we left for St. George during the holidays that winter, we still hadn’t made a meaningful connection with our new neighbors. The thought of it bore heavily upon us as we thawed out in

our hometown “where the summer sun spends the winter.” On New Year’s Day, when it was time to drive back, this time with two little boys in car seats, we didn’t want to leave. We knew we were driving into a storm, another literal storm of the century and another kind of storm with our neighbors that we were still trying to work our way through.

When we’d left Idaho Falls ten days earlier, there were already a couple of feet of snow on the ground and icicles that hung like daggers all around the eves of our house. All the windows had a glaze of ice over them, not only on the outside but on the inside, as well. We wondered if we would even have a house to come home to after Christmas or if it might be buried in a newly formed ice age.

Under normal circumstances, it was an eleven-hour drive from St. George to Idaho Falls. At the end of that Christmas holiday, as 1980 faded like a whiteout into 1981, it took us sixteen hours to drive to our Snake River Valley home. This was obviously before cell phones, email, and social media, and we had no idea what we would encounter when we finally pulled into Idaho Falls at 2:00 a.m. the next morning.

After all those hours crawling northward on a slick highway in near whiteout conditions, we pulled off the exit into Idaho Falls during the wee hours of that frozen and snow drenched morning. All the way, we had prayed that enough of the roads would be plowed through the neighborhoods of Idaho Falls for us to slip and slide into our own neighborhood. It was a dark, cold, and eerie night, especially as we drove into the white tunnels, where snow had been thrown up into six-foot embankments on both sides of the street, leaving just enough width for two cars to pass. It was as if we’d slid into an icy netherworld where the golden rays of the headlights lit up the white walls into which we slowly idled, block after block, knowing that behind those embankments sat homes with inhabitants snuggled under piles of quilts, dreaming of spring,

while all we hoped for was to somehow get to within fifty feet of our new home and somehow transport our baby boys safely from the car to the house and into their icy beds.

As we drew nearer to our neighborhood, our hearts began to fail us. We began to resign ourselves to spending the rest of the night in our car with the gas needle near empty. Even forty years later, I feel the fear of that night in the deeper recesses of my heart.

I’ve always believed in prayer, but that night, our prayers were answered beyond anything we could have imagined. As we turned off a main road into our neighborhood, the way was clear. And as we reached our street and turned onto it, the way was clear. And as we passed through the white tunnel leading to our house, the golden shine of our headlights on the sparkling, mounded snow lifted our hearts as we knew we were now within a block of our home, within walking distance, if necessary. But as we pressed on, we saw a breach in the wall of snow up ahead, an opening right where we figured the driveway into our carport should be. And as we drew closer, we realized it was true.

The way was clear.

Someone had moved the equivalent of a ton of snow from the opening of our driveway and into our carport. We drove right in as if it were a perfect summer day. It was two short steps from the car door to the side door of our house. Our little boys had no idea what they’d been through when they woke up in their warm beds as the sun rose that morning and made our new white world glitter.

We learned the next day it was our neighbors with the big dogs who had cleared the way for our return that night. They didn’t know when we’d be home, but they had it ready for us when we did. I’m hard pressed, forty years later, to recall a more timely, thoughtful, or neighborly act of kindness in my life.

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 National Park Forever Project and president of the national Public Lands Alliance. He was founding editor of St. George Magazine in 1983, has been recognized with several literary awards from the Utah Arts Council, and won the Wrangler Award from the National Cowboy and Western Heritage Museum. He currently hosts the podcast NOT FORGOTTEN: STORIES OF UTAH’S DIXIE, found on Apple Podcasts and Spotify. His books are available at LymanHafen.com. He lives in Santa Clara, Utah, with his wife Debbie. They have six children and eighteen grandchildren.

Utah is blessed to have five officially designated national parks. The geographic center of Utah’s national parks is Capitol Reef, a seventy-mile-long wrinkle in the earth’s crust with incredible surrounding landscapes that bear descriptive names such as Mars, Bicknell Bottoms, Moonscape, Cathedral Valley, and the Dirty Devil. Situated primarily within Wayne County, the park was first called Wayne’s Wonderland until designated a national monument in 1937 and a national park in 1975.

Wonder in the Winter

Wayne County boasts elevations that range from 3,700 feet to over 11,000 feet, and this diversity creates many different winter weather conditions. Wayne County, also known under the name of Capitol Reef Country, could be described as a giant wedge that

flows downhill from the western highlands to the desert lowlands in the east. Naturally, the highest elevations of Boulder Mountain and Thousand Lakes Mountain are blanketed with deeper snow, while the lower desert rarely sees snow that lasts for long. Capitol Reef National Park is situated in a midzone and is frequently dusted with snow in a manner that resembles powdered sugar on a multilayer velvet cake.

Exploring in Winter

Upper Reaches: Prepare your winter attire as you normally would for the higher elevations. Outdoor enthusiasts will relish cross-country skiing, snowshoeing, and hiking amidst the pines and aspens while taking in the views of distant valleys, canyons, and mountain ranges.

A DUSTING OF POWDERED SUGAR

WHEN SNOW COMES TO CAPITOL REEF NATIONAL PARK

By Mark Wade

Capitol Reef: If you’re walking and the sun is shining, you’ll want to wear layers that are easily removed and carried, but bring a neck buff, gloves, and warm beanie that will fit well in a light day pack.

East Desert: As long as there hasn’t been significant moisture, the flatlands, canyons, and plateaus of this portion of Capitol Reef Country are perfect for exploration. Even in winter, daytime temperatures can be in the forties and fifties and conducive to traveling in openair vehicles when attired in appropriate clothing. In the crossroads desert community of Hanksville, you’ll find UTV rentals (HanskvilleTours.com) that will enable you to more easily explore the terrain surrounding Factory Butte, Robbers Roost, Poison Springs, and the San Rafael Swell.

This region of Utah is so diverse and so unique that it has become one of my favorite destinations. I especially love the solitude that can be found here in winter. Learn more at CapitolReefCountry.com

About the Author

The Importance of a DEXA Scan for Overall Health and Wellness

By Melinda Goodwin, RN, MBA, FNP

A Dual-Energy X-ray Absorptiometry (DEXA) scan is a powerful diagnostic tool widely used to measure bone mineral density (BMD) and assess body composition. While it is often associated with older adults and osteoporosis screening, this simple, noninvasive test offers valuable insights into health and wellness for individuals of all ages. In fact, there are several reasons why someone under age sixty-five might consider getting a DEXA scan as part of their preventative health strategy.

What is a DEXA Scan?

A DEXA scan uses low-dose X-rays to assess bone density, providing a detailed picture of bone health. Additionally, many modern DEXA scans can measure body composition, including fat and lean muscle mass, offering a comprehensive understanding of overall health. The test is painless, quick, and involves minimal radiation exposure.

Why Consider a DEXA Scan Before Age Sixty-Five?

While the U.S. Preventive Services Task Force recommends routine osteoporosis screening for women aged sixty-five and older, there are numerous situations where a DEXA scan can be beneficial earlier in life:

1. Early Detection of Bone Loss

Bone density naturally declines with age, but some individuals experience accelerated loss due to lifestyle factors, hormonal changes, or medical conditions. A DEXA scan can detect early bone loss, allowing for interventions to prevent fractures and osteoporosis later in life.

• Example: A premenopausal woman with a family history of osteoporosis or frequent fractures might benefit from a DEXA scan to establish a baseline for her bone health.

2. Post-Menopausal Women Under Sixty-Five

Women who enter menopause before fifty or experience early menopause due to surgery or medical treatment are at a higher risk of bone loss. A DEXA scan can help assess the impact of reduced estrogen levels on bone density.

3. Monitoring Athletic Health

Athletes, especially those in high-impact sports or weight-sensitive disciplines like gymnastics or long-distance running, may be at risk of stress fractures due to low bone density or imbalanced body composition. A DEXA scan can identify potential issues and guide training and nutrition strategies.

4. Chronic Health Conditions

Certain medical conditions, such as rheumatoid arthritis, diabetes, or thyroid disorders, can negatively impact bone health. Additionally, long-term use of medications like corticosteroids can

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increase the risk of osteoporosis. A DEXA scan provides critical data for managing these risks.

• Example: A forty-five-year-old man with rheumatoid arthritis on long-term steroid therapy might use a DEXA scan to monitor his bone health.

5. Assessment of Body Composition

Beyond bone density, DEXA scans offer precise measurements of fat and lean muscle mass, making them valuable for individuals focused on fitness, weight management, or athletic performance. Understanding body composition helps tailor exercise and dietary plans to meet specific health goals.

• Example: A thirty-year-old fitness enthusiast looking to optimize training might use a DEXA scan to track muscle gain and fat loss.

6. Evaluating Risk of Fractures After an Injury

If you’ve had a bone fracture from minimal trauma, such as a fall from standing height, a DEXA scan can help determine whether underlying bone weakness contributed to the injury.

7. Family History of Osteoporosis

If osteoporosis or fractures are prevalent in your family history, a DEXA scan can serve as an early warning system to help prevent similar issues.

Who Should Consider a DEXA Scan?

Although DEXA scans are most commonly associated with postmenopausal women, the test is beneficial for:

• Men and women with chronic health conditions or prolonged use of bone-impacting medications.

• Athletes and fitness enthusiasts seeking detailed body composition data.

• Individuals with a history of fractures or a strong family history of osteoporosis.

• Those experiencing significant weight changes or changes in muscle mass.

Proactive Health with DEXA Scans

A DEXA scan is more than a diagnostic tool for osteoporosis; it’s a window into your overall health and wellness. Whether you’re managing a chronic condition, optimizing athletic performance, or simply taking charge of your long-term health, this test offers invaluable insights that can help you live a healthier, more active life.

By incorporating DEXA scans into preventative care, individuals can take proactive steps to maintain bone density, balance body composition, and prevent future health challenges—all well before the age of sixty-five.

To schedule an appointment with DexaFit, call (435) 922-0919 or visit their website at https://www.stgeorge.dexafit.com/. DexaFit is located at 1841 E. Riverside Drive, Suite 202 in St. George, Utah.

Melinda Goodwin, RN, MBA, FNP, has dedicated over twenty-six years to the medical industry, blending innovation and compassion in her approach to healthcare. In 2023, she founded Finish First Medical with a bold vision to push the boundaries of functional medicine and explore groundbreaking advancements in mental health, including ketamine therapy, cellular factors, exosomes, and organic hormone replacement therapy (HRT). Melinda is committed to fostering vitality and wellness for her patients. She is married and the proud mother of four children, all raised in the vibrant community of St. George, Utah. With its breathtaking landscapes and abundant opportunities for lifelong activity, St. George exemplifies generations of healthy living—a lifestyle Melinda passionately promotes through her work and personal life guided by her motto, “It is not about living a long life, it is about living a healthy life as long as you can!” Finish First Medical | (435) 500-6734 | www.finishfirstmedical.com | 1150 S. Bluff Street #4, St. George, UT 84770

Bridging Generations: How the Dehart Family Makes College a Shared Experience

By Lexi Hughs

Going to school with your mom could be fun, right? While this may not be what every student envisions when they head off to college, for Monik Dehart and her two daughters Viviana and Ilenia, attending Utah Tech University is a family affair.

As a nontraditional student, Monik’s journey through college has been challenging. For the last two and a half years, she has juggled being a full-time student while also being a full-time mom.

“I decided to go to school because I became a single parent,” Monik said. “I just wanted to do more and be able to get a job that earned more money so that I could be financially stable and support my family’s dreams and passions.”

After earning her associate degree in May 2024 from Utah Tech University, Monik thought she was done with school. That’s when she realized she could do much more, and she started working toward a bachelor’s degree in communication.

One of Monik’s favorite things about being a nontraditional student is being able to show younger students that age is just a number. “I’m taking twenty-one credits, and three of them are classes that take my mind off of school,” she said with a smile. “I try to be active, so when my daughter Viviana said ‘Mom, let’s do tennis together,’ I said sure because it gave me the chance to spend time with her.”

This tennis class has become a bonding experience for the mother-daughter duo, giving them opportunities to interact with each other as peers. “I love how everyone in the class really enjoys having her around,” Viviana said. “Even though the age difference is there, you can’t see it much. It doesn’t matter. You’re still there having fun with other individuals who are older or younger than you.”

Along with her tennis class, Monik takes a pickleball class and a yoga class, both of which help her cope with the stresses that come from being a mother and a student. “Staying physically active is a positive thing that we should all do,” she said. “It not only helps us physically but also mentally.”

Monik’s example has had a positive influence on her daughters, and her attitude, positive outlook, and determination have inspired her fellow students.

“My mom has taught me that anything is possible,” Ilenia said. “I admire that she is going to college at her age. I wasn’t sure if I wanted to go to college or not. But seeing my mom—the number of assignments she is completing and the number of credits she is taking—makes me believe that if she can do it, I can do it as well.”

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

About the Author

Lexi Hughs is a full-time student at Utah Tech University. Moving from Montana to St. George, she’s here to pursue a bachelor’s degree in media studies and work toward a career in public relations. She loves spending time outside in the sun with her friends and family in sunny Southern Utah.

Are Those Fancy Supplements Actually Working?

By Dr. Grace Wathen

If you’re like many health-conscious individuals, you might have a growing collection of herbs and supplements in your wellness arsenal. They are often celebrated for their benefits, from boosting immunity to improving mood to increasing energy and focus. But here’s something we don’t always think about: not all of them play well together. In fact, some combinations can cancel each other out or even cause unwanted side effects. Understanding these interactions is essential to making sure your efforts support, rather than sabotage, your health.

Let’s explore some common pairings that don’t mix well and why it’s worth paying attention.

St. John’s Wort and Serotonin Boosters

St. John’s Wort is a go-to herb for managing mild depression, but it’s not without its complications. It can reduce the effectiveness of certain medications, like antidepressants, birth control pills, and even other herbs or supplements aimed at boosting serotonin,

like 5-HTP or tryptophan. The combination can lead to a condition called serotonin syndrome, which is as uncomfortable as it sounds, with symptoms like confusion, sweating, and elevated heart rate. This is a good example of why less isn’t always more when it comes to stacking remedies.

Calcium and Iron

You probably know how important calcium and iron are, but did you know they compete for absorption? If you’re taking both, the timing matters. Calcium can block your body’s ability to absorb iron, especially nonheme iron from plant-based sources. To get the most from these essential nutrients, try spacing them out by at least a couple of hours.

Garlic and Blood Thinners

Garlic is a wonderful natural remedy for heart health, known to help reduce cholesterol and improve circulation. However, it also has mild blood-thinning effects. When paired with

anticoagulant medications like warfarin—or even other bloodthinning supplements like fish oil or ginkgo biloba—it can increase the risk of excessive bleeding. If you’re on any kind of blood thinner, keep your garlic intake in check or consult your healthcare provider.

Ginkgo Biloba and Vitamin E

Both ginkgo biloba and vitamin E are celebrated for their antioxidant properties and support for brain health. However, they’re both natural blood thinners as well, which makes taking them together a recipe for heightened bleeding risks. Balance is key here. Don’t let one supplement overstep its boundaries, especially if you’re using others with similar effects.

Melatonin and Caffeine

This one might seem obvious, but it’s easy to forget. Melatonin is a great aid for sleep, while caffeine, as we know, wakes us up. Taking these two too close together cancels out the calming benefits of melatonin. Try cutting off your caffeine intake by midafternoon if you are leaning on melatonin for better sleep.

Zinc and Copper

Zinc is often touted for its immune-boosting powers, while copper supports energy and red blood cell production. But zinc can overshadow copper absorption if taken in high doses over time. If you’re loading up on zinc to keep your immune system strong,

you could inadvertently deplete your copper stores. Choose a balanced supplement or alternate between the two with guidance from a professional.

Final Thoughts

When it comes to herbs and supplements, more isn’t always better. Understanding how they interact can make or break your wellness routine. Before combining products—or if you are also on medication—take a moment to check in with a healthcare professional. Investing in this kind of clarity helps you stay safe, balanced, and on track with your health goals. After all, your body deserves remedies that work together, not against each other.

To book an appointment or consultation with Dr. Grace, visit her website at www.wildflowerremedy.com, call 408-892-6440, or email drgracewathen@gmail.com.

About the Author

Dr. Grace Wathen holds a doctoral degree in acupuncture and Chinese medicine and a Master’s degree in Traditional Chinese medicine. She is also a licensed real estate advisor. Dr. Grace is a Utah native and proud mother of two King Charles Cavalier spaniels, two mustangs, and one kitty cat.

The Importance of Recognizing Peripheral Artery Disease: Top Five Signs to Seek Medical Care

By Melinda Goodwin, RN, MBA, FNP

Peripheral artery disease (PAD) is a common but often underdiagnosed condition that affects millions of people worldwide. It occurs when fatty deposits, or plaques, build up in the arteries, reducing blood flow to the limbs, most commonly the legs. While PAD may initially seem like a minor inconvenience, its implications can be severe, potentially leading to limb loss, stroke, or heart attack if left untreated. Recognizing the signs of PAD early and seeking timely medical care can significantly improve outcomes and quality of life.

Understanding

PAD

PAD typically develops gradually, and its symptoms often mimic other conditions, making it easy to overlook. However, it serves as a red flag for systemic atherosclerosis, indicating that the arteries in other parts of the body, including the heart and brain, may also be compromised. Early intervention can prevent complications and improve overall vascular health.

Here are the top five signs of PAD that warrant immediate medical attention:

1. Leg Pain During Exercise (Claudication)

One of the hallmark signs of PAD is intermittent claudication or leg pain that occurs during activities like walking or climbing stairs but subsides with rest. This pain typically stems from inadequate blood flow to the muscles during exercise. Patients often describe the sensation as cramping, aching, or fatigue, usually in the calves, thighs, or buttocks.

While occasional leg discomfort might not seem alarming, recurring pain during physical activity could indicate a significant blockage in the arteries.

2. Non-Healing Wounds or Sores

Persistent wounds or ulcers, especially on the feet or lower legs, are a critical sign of PAD. Reduced blood flow impairs the body’s ability to heal injuries, leaving even minor cuts or blisters vulnerable to infection.

If you notice a sore that hasn’t healed within a few weeks, it’s essential to seek medical evaluation. These wounds can progress to more severe conditions, including gangrene, if left untreated.

3. Cold or Numb Feet and Toes

Poor circulation due to PAD often causes extremities, such as the feet and toes, to feel colder than the rest of the body. You may also notice numbness or tingling in these areas, indicating nerve or tissue compromise.

Persistent coldness or numbness should never be ignored, especially if one foot is noticeably colder than the other.

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Discolored Skin or Shiny Skin on the Legs

Changes in skin color, such as a bluish or pale hue, can signal inadequate blood flow. Additionally, skin on the legs may appear shiny, tight, or thin, often accompanied by hair loss. These subtle changes are telltale signs of vascular insufficiency and warrant further investigation.

5. Weak or Absent Pulse in the Feet

Healthcare providers often check for a pulse in the feet to assess blood flow. A weak or absent pulse may indicate severe arterial blockage. While this sign might not be obvious to you, any noticeable swelling or discomfort in the feet should prompt a visit to your doctor for a thorough examination.

Why Early Detection Matters

Ignoring the symptoms of PAD can lead to severe complications, including critical limb ischemia, non-healing wounds, infections, or even amputation. More alarmingly, PAD is closely linked to an increased risk of heart attack and stroke, as the underlying cause—atherosclerosis—affects the entire vascular system. By recognizing the signs early and seeking medical care, patients can benefit from treatments that improve blood flow, alleviate symptoms, and reduce cardiovascular risks.

When to Seek Medical Care

If you experience any of the symptoms listed above, schedule a visit with a healthcare provider as soon as possible. Diagnostic tests like ankle-brachial index (ABI) measurements, ultrasound, or angiography can confirm the presence of PAD and guide treatment decisions.

Treatment options may include lifestyle modifications, medications, or minimally invasive procedures to restore blood flow. In severe cases, surgical intervention may be necessary.

Take Charge of Your Vascular Health

PAD is a serious condition, but with early detection and appropriate care, its progression can be slowed or even halted. Pay attention to your body’s signals, especially if you have risk factors like smoking, diabetes, high blood pressure, or a family history of vascular disease.

Remember, seeking medical attention at the first sign of trouble is the best way to protect your health and maintain your independence. When it comes to PAD, proactive care truly saves lives.

To schedule an appointment with St. George Heart and Vascular, call (435) 900-6001 or visit their website at https://stg-hv.com/. St. George Heart and Vascular is located at 1841 E. Riverside Drive, Suite 202 in St. George, Utah.

Do you have wounds that don't heal or are slow to heal? Would you like to live a more active life in your golden years? St. George Heart & Vascular can help. We are a local medical clinic specializing in vascular care. Our patients receive a personal and hand-on approach to their medical care. We offer advanced equipment and the most experienced medical team St. George has to offer. Getting you back to doing the things you love and living a more active life is our priority. Is leg pain keeping you from doing the things you love?

Do you have PAD? Early detection can save your life and help to avoid amputation.

Risk:

• Over the age of 60

Symptoms:

• Non-healing or slow healing wounds

• Pain when walking OR resting

• Changes in skin color or temperature

Dry Eye

Setting it Straight

By Dr. Paul Gooch

Dry eye is the accepted but erroneous label for one of the most chronically frustrating eye conditions we deal with. As a label, it is misleading because of the logical premise that if something is too dry, you fix it by adding moisture. Historically, it has been one of the least understood and least appreciated problems of the eye and generally has been treated with overly simplified therapies. After all, if your eyes are dry, why not use artificial tears as treatment? But the reality is much less about dryness and much more about inflammation, which damages the surface of the eye and reduces the quality of the tear film.

Fortunately, we are finally getting a grip on the inflammatory nature of dry eye and the quality of the tear film which supports the ocular surface. This understanding is leading to better treatments.

In 2021, the FDA approved a new use for an established light treatment that is used in dermatology and aesthetics to improve the health and appearance of skin. OptiLight by Lumenis received approval to apply Intense Pulsed Light (IPL) to the face, around the eyes, and on the outside of

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the eyelids as a treatment specifically for dry eye. It works by targeting inflammation, spider veins (telangiectasias), rosacea, bacteria, and hair follicle mites called Demodex that create inflammation leading to dry eye. IPL also works by warming and loosening hardened oils in the glands behind your eye lashes that stabilize your tear film.

The latest FDA approved therapy, OptiPLUS, adds radio frequency technology (RF) to fight against dry eye. RF aids in enhancing blood circulation and collagen production, which improves gland function for healthier tears. It heats the deeper layers of the skin, encouraging the body’s natural regenerative processes, and feels like a relaxing hot stone massage. Imagine treating your dry eyes with our med spa approach that also rejuvenates skin and treats skin discoloration!

Call SouthWest Vision today to schedule an appointment for your dry eye evaluation, and see which therapy options are right for you. Call us at 435-673-5577, or visit us online at www.SouthWestVision.com

Dr. Paul Gooch grew up in Mona, Utah. He is a graduate of Brigham Young University and the University of Missouri–St Louis, College of Optometry. He started SouthWest Vision in January of 1998 and has grown his practice to include Dr. Ryan Robison as partner in 2006 and Dr. Eric Drake in 2013. He is a member of the American Optometric Association and the Utah Optometric Association (UOA). He served Utah Optometry as a UOA Trustee for eight years. He is currently an adjunct professor at Southern California College of Optometry. Dr. Gooch is twice past president of the Rotary Club of Dixie Sunrise and past president of the SouthWest Chapter of the Back Country Horsemen. Dr. Gooch has been the recipient of the Young Optometrist of the Year Award and the TLC Humanitarian Award. His loves include raising a family, training mules, dabbling in politics, and flying powered parachutes.

About the Author

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

The Current War on Seed Oils

By Scott Allen, MD

Oil is an essential component to everyday life–for cars, electricity, skin care, and cooking. Although this slippery substance has its controversies, we can’t live without its various forms. Wars for fossil fuels have been fought on a global stage, and the latest dietary battleground is now taking place in the farmer’s field: seed oils are in the crosshairs of many health and wellness influencers.

Seed oils, such as soybean oil, corn oil, sunflower oil, and canola oil, are widely used in cooking, found in processed foods, and used for industrial applications. Critics argue that these oils may have harmful health effects while others highlight their nutritional benefits and practical uses. Here is a breakdown of the main points of contention:

Omega-6 Fatty Acids and Inflammation

• Criticism: Seed oils are high in omega-6 fatty acids, which can contribute to an imbalance in the omega-6 to omega-3 ratio in modern diets. Some researchers suggest this imbalance promotes chronic inflammation, potentially increasing the risk of heart disease, cancer, and other inflammatory conditions.

• Counterpoint: Omega-6 fatty acids are essential, and their role in inflammation is complex. Many studies indicate that consuming omega-6 fats as part of a balanced diet is not inherently harmful and may even reduce cardiovascular risk.

Processing and Refinement

• Criticism: Seed oils are often heavily refined in processes that use high heat, chemical solvents (e.g., hexane), and deodorization. Critics argue that these processes may degrade beneficial nutrients and create harmful byproducts, like trans fats or oxidized lipids.

• Counterpoint: Many refined seed oils meet safety standards, and modern refining processes aim to minimize harmful byproducts. Cold-pressed or minimally processed alternatives are available for those concerned about refinement.

Health Studies and Dietary Patterns

• Criticism: Some skeptics blame seed oils for the rise in obesity, diabetes, and other chronic diseases, arguing that their widespread use in processed foods correlates with worsening public health.

• Counterpoint: Correlation does not equal causation. Many health experts argue that these diseases are multifactorial and point to excessive calorie intake, low physical activity, and sugar consumption as more direct culprits.

In my humble country physician’s opinion, seed oils are not inherently bad or good. Their low cost and availability, however, create an overabundance of highly processed, high-calorie foods like fries, chips, and other snacks. I know life can be busy, but the more time you spend cooking your own food, the healthier you will be. Over time, you’ll likely gravitate toward less processed oils that have a higher flash point, such as avocado and coconut oils.

THE MIRACLE OF THE ROOT CANAL

By Dr. William Plumb, Plumb Dental

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.

I’m not sure that anything strikes more fear in the heart of a dental patient than root canal therapy. But very few dental procedures have such an immediate positive impact on a person’s life as this one does. Someone comes into my office with pain caused by a severe infection, and they walk out with the infection drained, the pressure relieved, and the source of the abscess eliminated.

I became a dentist because I knew that I could make people’s lives better through the care I provided. I see this take place nearly every day in my practice as I treat patients with toothaches. If you’ve ever had one, you know how debilitating it can be. I feel great satisfaction helping these folks get out of pain and on with their lives.

A tooth is a living part of your body. It receives nutrients and oxygen through blood vessels that travel from the bone and up through the roots to the center of the tooth in an intricate system of canals. Decay or other traumas can cause these vessels to die. Once they die, they can rot, and if that rot (or necrosis) reaches the bone, it will cause an abscess. The abscess causes inflammation in the bone, which is the source of the throbbing pain.

In order to treat the abscessed tooth, we have to access that canal system and clean the necrotic tissue out of it. This is called root canal therapy (RCT). I will usually perform RCT in two visits. On the first visit, I will clean out the canals and inject calcium hydroxide (Ca(OH)2) into the space. Calcium stimulates the bone to heal and is naturally very alkaline. The high pH kills the bacteria that are causing the infection. After a few weeks, I’ll remove the Ca(OH)2 and seal the canals with an organic rubber called gutta-percha.

The really amazing thing about RCT is that the infection is removed, but the tooth structure remains intact. This means that the support apparatus for the tooth, including the roots and the periodontal ligament, are maintained. In other words, the pain is gone, but the pressure and positioning sensation of the tooth are unchanged. The tooth still feels and functions like a normal tooth. Properly restored, these teeth can last years and even decades.

In a recent study club, we discussed a relatively new movement in dentistry where patients are encouraged to have their asymptomatic root-canaled teeth extracted and replaced with ceramic implants. These providers use deceptive marketing tactics and half-truths to instill fear. Some even tell their patients that their root-canaled teeth will cause cancer. Such claims lack any research-based evidence.

With this article, I’ve included two radiographs of a patient I treated recently. In the first image, note the dark area around the tip of the root. This is a bone infection or an abscess. The second radiograph shows the same tooth a year later, following RCT. Notice that the dark area is gone. The abscess has resolved, and the bone around the tooth is now perfectly healthy. Fifteen million RCTs are performed every year in the United States alone. With an average success rate of 85 to 95 percent, it’s a procedure in which we can have confidence.

RCT is really incredible, and I’m grateful to those who were smart enough to figure it out and to those who continue to innovate making the procedure easier to perform and more comfortable to endure. My intention with this article isn’t to have you run to your dentist and ask to have RCT performed on all your teeth, but hopefully, I’ve been able to improve the procedure’s reputation and present it as a great alternative to tooth extraction.

Plumb Dental offers general dentistry for the entire family, including preventative care, root canals, implant restoration, cosmetic work—even whole smile makeovers.

To schedule an appointment, call (435) 673-9606 or visit our website at plumbdental.com

Before Root Canal Therapy

After Root Canal Therapy

How

“I’m just so happy and excited about our new Solatube and ventilation fan that was installed today. This company is first class in everything they do. They made our dark bathroom bright and beautiful. I truly can’t say enough great things about them.”

Solatube Tubular Lighting and Skylights Can Boost Your Well-Being

Spending most of your time indoors? You might be missing the essential benefits of natural sunlight. Solatube’s tubular lighting and skylights bring natural light into your home, enhancing brightness, comfort, and energy efficiency. Wholehome ventilation solutions improve air quality, creating a healthier living space.

“I recently did a bathroom remodel through Canyon Kitchen & Bath. I was impressed with their high standard of quality. They took extra time to help me find exactly what I was looking for and provided frequent updates. They paid attention to detail and did exceptional installation work. The whole crew was a joy to work with. I’m extremely happy with the results, and I would gladly use Canyon Kitchen & Bath again. Highly recommended!”

“I recently did a bathroom remodel through Canyon & Bath. I was impressed with their high standard of quality. They took extra time to help me find exactly what I was looking for and provided frequent updates. They paid attention to detail and did exceptional installation work. The whole crew was a joy to work I’m extremely happy with the results, and gladly use Canyon Kitchen & Bath again. Highly recommended!”

Natural light enhances focus, productivity, sleep cycles, and cognitive function. It can lower blood pressure by stimulating nitric oxide production, supporting heart health. Sunlight reduces stress and anxiety, promoting emotional balance. It’s vital for vitamin D production, which activates T-cells for immune defense and supports over 200 bodily functions, including bone and muscle health. Sunlight boosts serotonin and endorphins, lifting mood, energy, and combating Seasonal Affective Disorder (SAD). Natural light supports vision health, reduces nearsightedness risks, and fosters indoor plant growth, which purifies air and boosts mood. Sunlight-triggered serotonin helps curb appetite and manage weight.

Visit our showroom at 1316 S. 400 E. Suite Cl, St. George, or call 435-673-4774 for a free consultation, and learn how Solatube can transform your space with natural light and improved ventilation.

At Canyon Kitchen and Bath, we understand that home remodeling is more than just a project-it’s about transforming your space into a place you love. With years of experience serving Southern Utah, we guide you through every step, from consultation to the finishing touches.

Our team listens closely to your vision, ensuring your unique style and needs are reflected in every detail. We prioritize clear communication and personalized service, so you feel confident and supported throughout your journey. From custom kitchen designs that blend beauty and function to luxurious bathroom upgrades, we strive to exceed expectations and create spaces that inspire.

Canyon Kitchen and Bath’s commitment to quality craftsmanship and customer satisfaction sets us apart. We make the remodeling experience smooth, enjoyable, and rewarding.

Bring your home transformation to life. Visit our showroom at 1316 S. 400 E. Suite Cl, St. George, or call 435-673-4774 for a free consultation, and see how we can help you create your dream home.

Pizza/Pasta Factory

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

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

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

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

Delivery available at Pine View location only

Mon.—Sat at 11:00 a.m.

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

Angelica’s Mexican Grill

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

Mexican | Vegetarian and Vegan Options | Family Friendly | $

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

Located Downtown on St. George Boulevard, Angelica’s Mexican Grill serves fresh, made from scratch authentic Mexican food. The flavor driven and nationally recognized menu provides everything and more that you would expect from a Mexican restaurant, including street tacos, Mulitas, Tortas, Sweet Carnitas, Machaca, and their famous salsa bar. Vegan and Vegetarian dishes are always available. Seating is available inside and also outside on the spacious patio. Catering & To-Go ordering available.

from all of us at St. George Health & Wellness Magazine

As we welcome 2025, we want to express our heartfelt gratitude for your support and loyalty. Your commitment to health, wellness, and our community inspires us every day.

May this year bring you abundant happiness, success, and vibrant well-being. Here’s to a healthy and fulfilling 2025!

Create Something Fantastic in 2025

By Matt Eschler, PhD, LMFT

The news cycle that rang through the end of 2024 hinted that the world was falling apart. Talk of inflation, impending war, and rising crime has caused personal growth to feel stifled. Bitter arguments about the elections, past and present, have swirled all around, possibly interfering with family relationships. As frustrating as this world can seem, I can boldly state that nothing has the power to stop you from creating the life you want! If you want to build something wonderful with your life, you can.

The new year is an excellent time to commit or recommit to creating your best self. If you are holding back, hesitating to create your best life until after some small or large event has taken place, you may never get around to it. Playing the “as soon as” game is paralyzing: as soon as I lose weight, I’ll go to the gym; as soon as my spouse is nice, I’ll be more romantic. If you are stuck in this cycle of procrastination, you will never “just do It.”

There is a solution! The key to getting “unstuck” is as easy as honoring the four stages of creation.

Stage One

Have a vision! The second habit Steven R. Covey teaches in his book The 7 Habits of Highly Effective People is that you must begin with the end in mind. A clear, concise vision of the desired result is a blueprint for an outcome you desire—

literally a spiritual creation of your hopes and dreams. Once you can see the vision and all its parts clearly, you can write them down and shift to stage two.

Stage Two

Generate a list of resources that you may need to accomplish your vision. Gather these resources before you do anything else. Although you may have many dreams and goals in mind, focus on only one of those goals; no multitasking allowed. Schedule time on your calendar to be intentional about your dream. Gather your resources with pure intent. For example, if you want a more romantic marriage, you must first see the vision of what a happy marriage is. If one of the resources you try to gather is to wait until your spouse is nice, you’re going to lose control of your dream while waiting on your spouse. Having pure intent would mean that you are committed to being romantic, no matter what. The resources you gather must be things you can do no matter what.

Stage Three

Organize all of the resources you have listed onto a daily plan or schedule. Use a calendar so you can be honest with yourself about the time you have to dedicate to your goals and dreams. Everyone has 168 hours a week, but you already have mandatory things on your schedule that take up most of those hours. You can use the time left over (after sleep, meal prep, parenting, work) to set and achieve your goals and dreams.

In this stage of creation, you must be honest about what you can get done each week. If you commit to a five hour date once a week and it fits in your schedule, it will get done! Look at your task list, determine how long each task will take, and then place the task on your schedule. Giving your tasks a home on your schedule and then honoring the schedule makes you an unstoppable creator.

Stage Four

This is the action stage. You have a clear vision of your goal or dream. You have resources ready or know where to gather them. You have a plan that is clear and written down. Now, do what your plan directs. Every step you take requires that you return and report the result to your vision of the result. If what you produce with the action gets you what you envisioned, keep building. If you did not get the desired result, change and do something different.

For example, let’s imagine that you have set the goal of having a happy marriage. As part of your action plan, you organize a huge, expensive date. However, when paying for the meal, your credit card gets declined, and you fight with your spouse about money for three hours after leaving the restaurant. This is not the result you wanted! Don’t give up. On your next date, figure out the finances beforehand, and use the cash you budgeted. More than likely, this date will create laughter and fun in the marriage, and you will move toward your desired goal.

If you are wise, picture in your mind the dreams you have for the future, and manage your time on a calendar. It is possible to end procrastination and achieve your dreams. Take some time this month to determine what hopes and dreams you share with your spouse or loved ones for the 2025 year. Then with real intent, be a creator.

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

Things Are Not Always as They Seem: The Magical Art of Discernment

By Brigit Atkin

We built our home twenty-four years ago in a brand new neighborhood. When we moved in, the yard was yet to be finished. One weekend, my husband rented a Bobcat mini excavator to get our dirt prepped for landscaping. The rental was only for Saturday morning, and as the excavator had to be returned by noon that day, he got up early to get started.

A few minutes into the task, he noticed a new neighbor, someone we hadn’t yet met, a few houses down. She was standing on the sidewalk, hands on hips, staring at him. His thought, “Oh, no. She’s mad that I’m out here so early on a Saturday morning making such

noise.” However, he continued to carry on with his excavation work, noticing every few minutes her look of annoyance. After a while, he watched her walk up the street toward him.

He cut off the engine and prepared to be berated. But as he was starting to apologize, she surprised him as she approached by asking, “Hey, did you rent this for the day? Could I use it when you’re done?” Whaaaat? She wasn’t mad? All this time, she had just been working up the nerve to ask to borrow the Bobcat? My husband was so relieved he offered to do the work for her, which he did. They were instant friends.

”...things (and people) aren’t always as they seem at first glance.”

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.

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

Every day, you make decisions in your life, big and small. Some things you’ll decide in an instant. Other things you’ll want to take the time to thoroughly contemplate. If you suspect you are being scammed, don’t be afraid to call a trusted friend and walk them through the scenario. If you wonder if someone is lying to you, tune in to your inner wisdom, even as you step back to look at the situation more objectively. And when meeting someone for the first time, if they look mad, smile and give them the benefit of the doubt. They just may surprise you by simply asking for a favor.

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

To this day, my husband and I still joke about this incident. We appreciate the lesson it taught both of us: things (and people) aren’t always as they seem at first glance. A person may appear angry but may actually be lost in deep concentration or in this case, may actually be contemplating asking a favor.

We use discernment every day. We decide what is appropriate attire for a job interview, what our discouraged loved one needs to feel lighter, and when we are burned out and need to say, “No. Not this time.”

Below are several ways to help boost your ability to use correct judgment in daily decisions:

• Practice listening. Hear to understand, not to reply.

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

• Learn to observe objectively. Mentally step back until you are able to see a situation without the emotion.

• Trust your instincts. They are seldom wrong. Ask, “What am I feeling right now?” or “Does this look right to me?”

• When you can, give the benefit of the doubt.

• Try to see from another’s perspective. What would make him say that? Where is she coming from?

• Be present. Awareness in the moment is invaluable in making correct judgments.

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

Start a New Pattern in 2025

By Erin Del Toro, RCH

About the Author

Erin Del Toro is an ACHE Registered Clinical Hypnotherapist, the owner of Balanced Modern Hypnotherapy, and the Mindset Director at Movara Fitness Resort. 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.

I love that a clean, fresh page presents itself to us at the beginning of each calendar year and that so many of us are eager to fill it with the things we want to see change in us as we move forward. It is change we want to take on, change from which we anticipate receiving good things. Seeing this desire in others or feeling it in myself absolutely lights me up. The concept of diving in to do the work while looking forward to the future rewards thrills me, and maybe that is part of the reason that I do what I do.

As charged up as I can be about taking on a new challenge and with all of the skills and knowledge I have acquired about how to make an idea become a reality, my successes and my dreams are still largely at the mercy of the thing we are all at the mercy of 90 to 95 percent of the time: our subconscious programs and patterns.

When it comes to deciding to do something new for ourselves, most of us don’t realize that almost all of our thoughts, feelings, and actions actually come from patterns that were engineered into our subconscious programming long before today, and not all of those programs are helpful. Some patterns can make certain goals more difficult to

reach than others. Our significant neural pathways and connections develop their roots fully in the brain before we are seven or eight years old. At age fifteen, twenty-five, fifty, or one hundred, these patterns continue to cue our brains about what to think, how to feel, and what action to take, and most of the time, we don’t even realize it.

Of course, it doesn’t look or feel like that to us from our adult perspectives. Over time, we continually use the same neuropathic patterns that have been with us from the beginning of our lives, plugging in new extensions and new versions as we go, and living out different experiences of this same pattern time and time again.

For instance, at the age of five, Jane experienced the divorce of her parents, which caused her to feel displaced and abandoned. To subconsciously gain a sense of control over her situation, she became combative. She also turned her feelings inward and began to bite her nails. Whatever beliefs started to form in her young mind about herself and her situation from the divorce of her parents remained as part of her core belief pattern as she grew.

As Jane aged, these same neural pathways lit up

when she ran into anything that made her feel worried about being displaced and abandoned. She used her high-conflict button to control her world, which kept her from forming healthy relationships or maintaining long-term employment. She also continued to bite her nails, even adding a few habits along the way that helped her to cope: drinking and stress eating.

Do disruptive patterns always start because of a traumatic experience, like going through a divorce or being abused? No, not at all. Most negative patterns come from minor disruptive experiences that cause us to interpret something negative about ourselves or our lives: having our mother or father angry at us, feeling unaccepted at school, being teased or bullied, or having doubts about ourselves. All of these types of things can start a core belief pattern that affects us for a lifetime.

When June finally decides to manage her emotional eating problem, she will certainly need to know about and commit to healthy eating, daily exercise, and other actionable items she can take to help her successfully reach her goal. But if she has the same pattern running in her subconscious mind—that the best way to deal with stress is with a personal soothing action—eating right will likely always be an uphill battle. She might dot every “I” and cross every “T.” She might see her numbers going down on the scale. But if she hasn’t trained her brain down a better neural pathway, she will always be fighting the urge to take care of her stress with a quick fix, whether it’s food or something else. Approaching change from the outside is going to feel like taxing work from beginning to end.

However, if Jane starts at the other end of the problem and begins to find the “why” of what is causing her to eat when she’s not hungry, she might begin to recognize that in the moments when she feels uncomfortable and thinks she wants a cookie or some chips, she is actually looking for something beyond food; she’s actually looking for a way to sooth the five-year-old girl who feels confused, vulnerable, and abandoned and who simply wants to feel protected. Jane needs to learn a new pattern so that she can subconsciously feel safe enough to react in a new way.

While it is true that Jane doesn’t have to see, heal, and rewrite this subconscious pattern in order to reach her goal, if she does, making the right decisions about food for her body will become more natural and simple for her as a new pattern falls into place.

The more science learns about the brain, the more we know that the old patterns that began long ago are our ultimate sovereigns. They run and run and run undetected by us until we are mindful enough to see them and do the work to rewrite them. And then we have the power.

This year, if you are looking to change, think about change from a new angle. Think about the reasons you do the things you do; recall the emotions that you have regularly experienced around

your long-term habits. Then ask yourself, “Where did this first begin?” If you sit with that question long enough, you may be surprised at the possible answers that start to come up.

I guide my clients through this process in hypnotherapy, where we are able to tap into the subconscious mind to remove old programs and explore the root issues of core belief patterns, let them go, and rewrite the old neural pathways to work in a positive new version. This process is workable in other therapy types as well as you unpeel the layers of what has brought the habits you have into your life.

I wish you the best of all things as you go forward in 2025. May all of your changes begin healthy new patterns for you.

“When it comes to deciding to do something new for ourselves, most of us don’t realize that almost all of our thoughts, feelings, and actions actually come from patterns that were engineered into our subconscious programming long before today...”

Five Things to Help Keep Your Financial Life in Alignment This Year

By Branden DuCharme, AWMA®

As we enter another year, it’s a prudent time to take proactive steps in managing financial health. Whether you’re retired, planning for retirement, or simply wanting to stay financially fit, aligning your finances is as important as maintaining your physical well-being. Here are five steps to help keep your financial life in order and help find peace of mind in the year ahead.

1. Organize Your Financial Life into One Place

Start by consolidating your financial documents and information in one easily accessible place. This could mean using a digital tool or creating a well-organized filing system at home. Gather records of bank accounts, investment portfolios, insurance policies, and other financial assets. Maintaining a clear view of your financial landscape helps reduce stress, ensures that nothing is overlooked, and makes it easier for you—or your loved ones—to navigate finances in the future. An organized financial life is not only empowering, but it also sets the stage for effective planning and decision-making.

2. Revisit or Establish Your Estate Plan

Having an estate plan is crucial, yet many people either overlook this step or fail to update their plans regularly. If you already have

an estate plan, review it to ensure it aligns with your current wishes and reflects any life changes, such as new grandchildren, changes in marital status, or significant shifts in your financial situation. If you don’t have an estate plan, now is the perfect time to create one. An estate plan typically includes a will, a trust if applicable, power of attorney, and a healthcare directive. This ensures your assets are distributed according to your desires and that you and your loved ones are cared for, avoiding legal complications.

3. Review Income and Expenses

Keeping a close eye on your cash flow is essential, particularly as you approach or live through retirement. Take time to review all sources of income, such as pensions, Social Security, investment dividends and interest income, against your monthly and annual expenses. This analysis helps you identify potential savings opportunities or unnecessary expenditures that could be trimmed. An accurate understanding of your cash flow is fundamental to making adjustments and ensuring you have enough to support your lifestyle comfortably. Regularly reviewing your budget can also help you adjust to any unforeseen financial challenges that may arise.

4. Review Emergency Reserve Needs

An emergency fund is your financial safety net for unexpected events like medical bills, home repairs, or sudden travel needs. If your emergency reserves have dwindled or were used up during the past year, prioritize replenishing them. For those aged fifty and older, financial security becomes even more critical, as it helps prevent tapping into long-term investments or retirement funds prematurely. A good rule of thumb is to have at least three to six months worth of living expenses set aside. Reviewing and reinforcing your emergency reserve can protect your financial health and provide confidence as you navigate life’s uncertainties.

5. Review Investment Allocations

Market conditions and life circumstances change, so your investment portfolio shouldn’t be static. Take time to review your current investment allocations to ensure they match your financial goals and risk tolerance in addition to working cohesively with your income and tax plans. As you grow older, it’s generally wise to shift

your investments toward more conservative options to safeguard against market volatility. However, that doesn’t mean eliminating growth assets altogether. Speak with a financial advisor to assess your current portfolio and make adjustments that align with your stage of life and long-term objectives. Diversified and well-aligned investments can provide both security and growth potential as you move forward.

As a word of caution though, the dynamics of diversification have changed significantly in the last several years. Thoughtfully consider what diversification you believe you may have in your portfolio. Traditional advice may not deliver the same diversification it has delivered over the last couple of decades.

In conclusion, maintaining financial alignment is as vital as staying physically active and mentally engaged. By taking these five steps—organizing your finances, revisiting your estate plan, reviewing income and expenses, bolstering your emergency fund, and reassessing your investment allocations—you can create a more secure and stress-free financial future. Remember, it’s never too late to bring your financial life into focus and take control of your well-being.

Disclosure: Information presented is for your educational purposes only and should not be regarded as a complete analysis of the subjects discussed. Discussions and answers to questions do not involve the rendering of personalized investment advice, but are limited to the dissemination of general information. A professional advisor should be consulted before implementing any of the options presented. Encompass More Asset Management LLC is a registered investment adviser with the U.S. Securities and Exchange Commission (SEC) and only transacts business in states where it is properly registered, or is excluded or exempted from registration requirements.

About the Author

Branden DuCharme is a husband,

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

Stay One Step Ahead of Hackers and Cybercriminals

Article Courtesy of InfoWest

The internet is such an integral part of life that it can sometimes be easy to forget that not everyone encountered online has the best interests of others at heart. Protecting personal data online is essential in today’s digital landscape! Because hackers and cybercriminals are doing their best to stay one step ahead of internet users, implementing the following seven tips will go a long way toward keeping you safe while surfing the web:

1. Use strong, unique passwords.

Strong passwords are your first line of defense. Using a mix of letters, numbers, and special characters makes passwords harder to guess or crack. Did you know one of the most popular passwords is “dragon”? To manage complex passwords and avoid using the same passwords across accounts, consider a password manager, which securely stores and generates unique passwords for each service. Make sure your home Wi-Fi password is strong, too. Phone numbers are not an adequate Wi-Fi password.

2. Enable two-factor authentication (2FA).

2FA adds an extra layer of security by requiring a second form of identification, such as a code sent to your phone or an appgenerated token. It’s like having two locks; you need both to access your accounts.

3. Beware of phishing scams.

Phishing scams are attempts by cybercriminals to trick you into providing sensitive information, such as passwords or credit card numbers, by posing as a legitimate business or friend. Phone

numbers, emails, websites, and links can all be “spoofed” to look legitimate. Always think twice before giving out information online or over the phone.

4. Use secure Wi-Fi networks.

Public Wi-Fi networks, like coffee shops or airports, can be gateways for hackers to intercept your data. Avoid accessing sensitive information, like banking accounts or personal emails, over public networks. If you need to use public Wi-Fi, consider using a virtual private network (VPN) to encrypt your internet traffic and make it harder for hackers to access your data.

5. Keep software updated.

Software updates often include security patches that fix vulnerabilities discovered after the software’s initial release. Regularly updating your operating system, web browser, antivirus software, and other applications reduces the risk of malware infections. Enable automatic updates to ensure you always have the latest security measures in place.

6. Limit information sharing on social media.

Oversharing on social media can give hackers clues about your personal information, which they can use to guess passwords or security questions. Avoid posting personal details, like your full birth date or address, or information about your family. Check your privacy settings to control who can see your posts, and consider making your profile visible only to friends and family. Bonus tip: don’t include identifiable information, such as your name or home address, in your home Wi-Fi name (SSID). This makes it easier for hackers to target you.

7. Be mindful of app permissions.

Review app permissions before downloading and using an app, and only allow access to essential features. Delete apps you no longer use to reduce potential security risks.

Taking these proactive steps can significantly reduce the risk of cyberattacks and help protect your personal information. If you have questions, InfoWest local tech support is always just a phone call or a short drive away. Call (435) 674-0165, or visit infowest.com

A Heartfelt Wake-Up Call:

Part Two of My Health Journey

By Koby Taylor, PharmD

In my last article, I shared the twists, turns, and revelations that have defined my path to wellness. I want to take this opportunity to highlight the heart attack event, as it has served as a turning point in my life. I hope that it will serve you, the reader, as well.

This recent experience has deepened my understanding that health isn’t a one-time goal but a process requiring vigilance, adaptation, and resilience. My heart attack—caused by a clot likely related to a previous COVID infection—became a powerful pivot point. It was both humbling and motivating, reminding me that even those dedicated to a healthy lifestyle can be caught off guard.

The Warning Signs I Missed

Looking back, the signs had been there. I’d been experiencing neck pain that wouldn’t go away despite regular acupuncture and chiropractic adjustments. It didn’t occur to me that this pain could be a symptom of a larger issue. I was also becoming winded more easily, especially as the summer of 2023 went on. Yet I didn’t connect these symptoms to my heart, assuming they were temporary or related to stress.

When the heart attack occurred, it was a shock. Although left arm pain is often cited as a classic symptom of a heart attack, my pain was in my neck, caused by the blockage in my right coronary artery. I did not experience any left arm pain whatsoever. This progression was so gradual that it never occurred to me I was experiencing heart trouble. Later, my doctor confirmed that I had a genetic kink in my artery, making it more susceptible to clots. Tests revealed the clot had calcified, meaning it had likely been forming for nine to fifteen months, coinciding with my COVID infection. I firmly believe COVID played a role in triggering that clot.

Thankfully, I had an excellent surgeon who was able to clear the blockage and place two stents. Western medicine was incredible in this regard and saved my life. Once the clot was treated, the pain in my neck completely disappeared.

Navigating Post-Heart Attack Protocols and Complications

Following surgery, I started on the standard post-heart attack protocol of medications, despite my hesitation. My doctor convinced me that they were essential to prevent another heart attack, especially in the days following stent placement. The regimen included a beta blocker, aspirin, a blood thinner, and atorvastatin, a statin medication for cholesterol management.

However, the medications quickly led to their own complications. The beta blocker caused irregular heart rhythms, so I wore a heart monitor to track these ventricular extra beats. After my doctor identified the beta blocker as the cause, I was able to stop taking it, but I still faced issues. Atorvastatin caused a severe reaction, resulting in rhabdomyolysis—a breakdown of muscle tissue that can lead to kidney damage. I switched to rosuvastatin, which was better tolerated, though I continued to experience muscle aches.

Through this challenging process, I gained a deeper understanding of cardiovascular health and the tests that should be standard for anyone with heart concerns. I now recommend getting a full lipid panel, including lipoprotein A and B levels, as well as a calcium cardiac score. These tests can reveal a lot about your heart health and may alert you to potential issues before they become critical. Though these tests aren’t always covered by insurance, they can provide invaluable insights and potentially reduce the need for emergency care later.

Rediscovering Balance: Alternative Therapies and Lifestyle Adjustments

Beyond managing the immediate aftereffects of the heart attack, I turned my focus to more holistic approaches. I revised my diet to include more heart-healthy, anti-inflammatory foods and embraced a tailored exercise regimen. Alongside these lifestyle changes, I tried

additional therapies to address underlying issues that I suspected were straining my immune system and overall health.

I underwent a parasite cleanse, which brought significant improvements to my digestive health. Without getting into graphic details, I passed parasites that were likely decades old, and I learned that upper GI and esophageal issues were being caused by these parasites. I also discovered that parasite infections could cause mood swings and disrupt cortisol levels, affecting my overall stress response. These insights were eye-opening and crucial to my healing process.

I also started using AllergyEasy, a desensitization program, to help with food sensitivities. These treatments have improved my immune response and helped reduce the symptoms of eosinophilic esophagitis (EoE), a chronic allergic condition. These adjustments have been some of the most impactful steps in my wellness journey, as they address both my cardiovascular health and the immune issues that have plagued me for years.

Although today, I still seek chiropractic adjustments and acupuncture for continued healing, I also find great benefit in salt

floats, grounding, and daily meditation. These practices help me focus more on other aspects of my recovery and overall well-being.

A Healthier Path Forward

Today, I am healthier and more energetic than I have been in a long time. My journey has taught me that health is not a static goal but a continuous process of learning, adapting, and evolving. Each stage of my life has brought new insights and challenges, reaffirming that the path to well-being is an ongoing journey rather than a one-time achievement. This experience has not only deepened my understanding of health but has also shaped the way I approach my work and personal life.

I now lead every discussion with patients with the perspective that health is a dynamic journey. Knowing there is always a path to wellness, I share my knowledge and experiences to help others navigate their own paths to well-being, emphasizing that we are all capable of change and improvement. Our results follow within the journey, not as a fixed destination but as a continual process of growth and adaptation.

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.

About the Author

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

Race On in 2025

By Chris Eschler, Health and Well-Being Life Coach

Is fitness on your radar for 2025? If it is, getting in 150 minutes of cardiovascular exercise each week can significantly boost your emotional well-being, health, and longevity.

Although 48 percent of Americans are eager to look and feel their best by making fitness-related New Year’s resolutions, a surprising 67 percent of gym memberships remain unused. If you are one of the 67 percent, don’t feel guilty. Whatever your reasons for skipping the gym, there is no need to step foot in one again! Southern Utah offers a wealth of outdoor exercise trails right in your own backyard. Lace up your sneakers or dust off your bike, and get moving! For information about local trails close to your home or business, visit https://maps.sgcity.org/sgcitytrails/

To maximize your success, train with a clear goal in mind and with the support of others. Southern Utah’s fitness events throughout the year provide just that, connecting you with a community of motivated individuals. You can choose your 2025 Southern Utah event from the list below, and start training. Whether you’re focused on finishing or reaching a personal best, stay dedicated to your fitness goals and race on in 2025!

Southern Utah Race Calendar 2025

January

4th: Chilly Willy 5K, 10K, Half Marathon–St George. Start and finish at Crosby Family Confluence Park.

11th: Virgin River Half Marathon 10K, 5K, and Fun Run–St George. Run on paved city trails that wind along the Virgin River.

25th: Dogtown Races 13.1M, 5K Run, and Kids Run–Washington. Scenic point-to-point course begins north of Coral Canyon

25th: Sun Marathon, Half Marathon, 10K, and 5K–Santa Clara. Downhill course with a few climbs and rollers. Views of Gunlock Reservoir.

February

8th: I love Pets Run 10K, 5K, 1K, Kids–St George. Pets welcome on this one!

March

1st: Lake to Lake Relay 50-Mile Race–St George. Gunlock Reservoir to Sand Hollow Reservoir along city trail systems and backcountry roads. Sign up as a team or individual.

1st: Red Mountain 50K, 30K, and Dirty Hurty Half-Trail Race–Santa Clara. Takes place along the scenic dirt trails of the Santa Clara Reserve.

1st: Zion Half Marathon–Springdale. Begins in Virgin. Paved road switches to a paved trail. Train for uphill. Stunning views of the south west side of Zion. Finishes in Springdale.

8th: Lucky Half Marathon, 10K, and 5K–St George. Scenic course starting at Crosby Family Confluence Park.

8th: Roxsand Gravel Bike Race. 24.5-mile off-road adventure with picturesque dirt roads surrounding Gunlock Reservoir. Seasoned cyclists and newcomers are welcome. Regular bike or e-bike.

8th: Sand Hollow Marathon and Half Marathon–Hurricane. Great race with a small-town atmosphere.

13th-16th: Epric True Grit–Santa Clara. Mountain biking; long, tough, and technical early-season racing tradition.

22nd: RRCI Annual Donut Dash 5K–St George. All ages and abilities. Pinkbox donuts at the finish.

22nd: Six Hours in Frog Hollow Mountain Biking Event–Virgin. A great introduction to endurance racing in the shadow of Zion National Park. Fourteen-mile loop including six miles of singletrack. Team relay or solo rider.

29th: Southern Utah Half Marathon–Washington. Starts at Highland Park. Race proceeds quickly downhill through the City of Washington to the scenic, paved Virgin River Trail and finishes in Bloomington.

29th: Red Rock Rampage–Green Valley. Challenging seven-mile bike trail loop with 455 feet of elevation gain. Kids to pros are welcome.

April

11th and 12th: Zion Ultra 100 Mile, 100K, 60K, 30K, and Half Marathon–Apple Valley. Technical dirt trail running. Stunning scenery!

12th: St. George Triathlon–St. George. Great for first timers. Sand Hollow Aquatic Center (SHAC).

12th: Spring Tour of Hurricane. Choose between cycling thirty, eighty, or one hundred miles

16th: The Cactus Hugger Bike Race–Laverkin. Technical, fast course; doubletrack for passing riders. Jem Trail in Virgin.

19th: Art Attack One Mile and 5K. After the run, spend time admiring the work of hundreds of artists.

19th: Hog and Jog 5K–Ivins. Enjoy music, Hog and Jog selfie stations, and bacon-topped donuts.

26th: Cotton Days 5K–Washington. Includes breakfast after the race!

May

5th: Roll with Patrol Community Bike Ride–St George. Free and no registration required. Food is first come, first served. Ride alongside SGPD ECHO Unit. 5.3-mile Mayor’s Loop or one-mile out and back.

8th and 9th: Ragnar Trail Zion Relay 120 Miles–Zion Ponderosa Ranch. Fifteen miles per runner. Scenic backdrop of Zion’s Checkerboard Mesa and Cedar Breaks. Climb red dirt trails and run beneath towering pines.

10th: Ironman 70.3–St. George. Athletes from all over the world come to prove themselves on this course!

17th: Cops and Robbers 10K, 5K, and 1K–St George. Hosted by the St. George City Police Department with a cops and robbers theme.

31st: Sand Hollow Triathlon Olympic, Sprint Triathlon, Sprint Duathlon–Hurricane. Pristine waters and red sandstone at Sand Hollow State Park.

June

13th: Fire Hose Frenzy 5K, 1K–St George at Desert Color. St George firefighters have their fire trucks spraying runners with water as they pass by. Take a dip in the Desert Lagoon following the race.

July

4th: Uncle Sam 4K–St George. Celebrate the Fourth of July early with the Uncle Sam 4K! Stick around for the City of St. George Fourth of July celebration and parade.

August

2nd: Yankee Meadow Half Marathon–Parowan. Scenic and fast downhill course dropping 2300 feet in altitude.

30th: Peach Days 12K–Hurricane. Participants predict their finish time before the race. The winner is the one whose finish time is closest to their prediction. No watches allowed.

September

6th: Cedar City Half Marathon and Adventure 5K–Cedar. This 13.1-mile closed-canyon course is one of the nation’s fastest. Runners descend from 8,408 feet in elevation to 5,600 feet at the finish line.

13th: Dixie Days Dash 2K, 4K–St George. Celebrate the history of St. George. Pioneer-themed untimed fun run on the parade route! Warm scones provided by the St. George Exchange Club.

27th: Kokopelli Triathlon Olympic, Sprint Triathlon, Sprint Duathlon–Hurricane. Great fun for the whole family! Sand Hollow State Park.

27th: Swiss Days 5K–Santa Clara. Enjoy a pancake breakfast and parade following the run.

October

4th: St. George Marathon 26.2M, 13.1M Run, Kids Run–St George. Registration opens April 1. Sign-up early; available space fills up fast! Beautiful course!

10th: Neon Night Run 5K, One mile–Hurricane. Glow-in-the-dark night fun run at Grandpa’s Pond.

6th-18th: Huntsman World Senior Games–St George. Ages fifty-plus; choose from a variety of sports, including archery, pickleball, badminton, basketball, bowling, cycling, golf, running, cycling, and more!

25th: Southern Utah Triathlon, Olympic, Sprint Triathlon, and Relay–Hurricane. Race is held at Quail Creek Reservoir.

November

8th: Zions Edge Half Marathon–Springdale. Picturesque, stunning backdrop of Zion National Park.

8th: Butch Cassidy 10K, 5K–Springdale. Scenic course from Springdale to the historic Grafton ghost town.

15th: Snow Canyon Half, 10K, 5K, Fun Run, Walk n’ Roll–St. George. Scenic landscape of Snow Canyon State Park. USATF certified course. Fast and breathtaking.

22nd: Turkey Trot and Food Drive 5K, One Mile–St. George. Support the Utah Food Bank by bringing canned goods. Games, dancing, pie eating contests, and giveaways, including frozen turkeys!

27th: The Gobbler 10K, 5K, Kids Run–St. George. Thanksgiving morning. Hobble now and gobble later! Bounce house for kids.

27th: Toquerville Trails Annual Turkey Trot–Toquerville. Thanksgiving Day trail run. 1.8 miles or 3.1 miles. A twenty-plus year tradition! 1.25 paved stroller option.

December

5th and 6th: Last One Standing Ultra–St George. Asphalt trails of the famous Mayor’s Loop. Run six miles, 102 miles, or somewhere in between! See how many loops you can complete!

6th: Baker’s Dozen Half Marathon, Relay, and 5K–Hurricane. 3.25mile loop course. Stop at Sugar Shack aid station for a tasty treat.

6th: LaVerkin City Winterfest 5K and 10K–LaVerkin. Views of Pine Valley Mountain. Treasure hunt afterwards.

6th: Turd’l Trek Capstone Races 50K, Half Marathon, and 10K–Bloomington. Trail winds through Bloomington Hills (aka Red Bluff), building confidence in the up and coming trail runner.

13th: Hungry Hustle 5K Ugly Sweater Fun Run Fundraiser–St George. Each kilometer is marked with fun activities, including tinsel, Christmas trees, snowballs, candy canes, and selfies with Santa. Put on your ugly sweater!

20th: Run Run Reindeer 10K, 5K, 1M Run–Ivins. Christmas music on the course and Run Run Reindeer selfie stations.