St. George Health & Wellness September October 2014 by St. George Health & Wellness Magazine

FITNESS

NUTRITION

H E A LT H

M in d / B o d y

F A M I LY W E L L N E S S

Huntsman World Senior Games: Camaraderie in Competition

INSIDE: Pound the Pavement for Parenthood Be Real. Be Vulnerable. Speak. DSU Welcomes New President

SEPTEMBER/OCTOBER 2014 SaintGeorgeWellness.com

Dr. Theurer

will match a down payment to OFFER GOOD FOR NEW PATIENTS ONLY AND CANNOT BE COMBINED WITH OTHER OFFERS. OTHER RESTRICTIONS MAY APPLY. EXPIRES 11/30/14

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St. George Health & Wellness Magazine | September/October 2014 3

Table of

Contents Health

Fitness

Finding Time to Exercise

Huntsman World Senior Games: Camaraderie in Competition 10 Did Somebody Say Zumba?!

Finally, a Solution for Peripheral Neuropathy

Beyond Your Comfort Zone: 26.2 Miles of HEART 16 A Dirty Word

SEPTEMBER/OCTOBER 2014

Relieve Muscle Tension with Foam Rolling 20 Student-Athlete Profile: DSU’s Hannah Harrah Living Freely with Chronic Conditions

Pound the Pavement for Parenthood

Peripheral Neuropathy and Balance Understanding Diabetes: Prevention & Treatment

A Conversation with Chef Greg

Show Me the Money!

Recipe: Triple Squash Corn Chowder Putting the Life Back in Bread

IV Nutrition Therapy

Mobile Medicine with Alive&Well

A New Age is Dawning!

Family Wellness

How to Beat the Bully

Divine Destiny: Continuing a Legacy of Love 96

98 What Have You Left Behind? 100 The Health Benefits of Pets

Take the Stress out of Retirement Planning

To Mourn with Those That Mourn

Doesn’t Matter if it Slithers, Flies, or Barks, it’s Family 80

Ask these questions to gauge the health of your relationship(s): Are you nervous or uneasy, like you’re walking on eggshells? Have you lost interest in activities you used to enjoy? Do you frequently make excuses for someone? Have you discarded your own needs/desires to please him/her? If sso, the relationship is not healthy and without intervention, you’re likely to experience more severe, even physical, abuse over time. To find out about safety planning and get more info, call the DOVE Center Hotline, 435-628-0458.

Medicare Open Enrollment – Coming Soon! 74

To stay safe in relationships we must recognize unhealthy patterns and behaviors that can lead to abuse. Abuse isn’t just physical or exclusive to intimate partners. Roommates, family members, teachers, co-workers, and friends can also be abusive.

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Supporting Others Through Tragedy

Be Real. Be Vulnerable. Speak.

Cliffside Restaurant

Take Your Tees to the High Seas!

Financial Wellness

Restaurant Profile

Botanical Benefits for Body, Mind, and Soul 86

Enhance Brain Performance with Butter! 58

Mind/Body STOP! Look, Listen & Live!

Dr. Tyler Haberle on Eating for a Healthy Heart 55

Nutrition Simplify

44 46

On The Cover: Marianne Hamilton and the Huntsman World Senior Games.

104

Cultural Arts Advanced Manufacturing: A Viable and Well-Paying Career Path 68 Harvesting Cognitive Skills Through Cultural Experience Be a Part of the Art

108

110

Dixie State University Ushers in New Era with Experienced Leader

Departments Mayoral Message

Hike/Bike Trail Reviews: Snow Canyon Paved Trail Calendar of Events

115-116

Featured Directory Listings

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From The editor

It’s the most wonderful time of the year! Think this song is out of season? Not to me. . . That song has been joyfully bouncing around in my head as kids settle back into school and I shake off that summer vibe. It’s almost autumn – or the season of total spirit rejuvenation, as I like to call it. This time of year seems to embody the very idea of health and wellness. With summer waning, crisp mornings and golden leaves seem just days away. I can’t think of a better time to get involved in the abundance of activities going on in the community. In the September/October issue, our emphasis on exciting events in our wellness community brings you a fantastic inside perspective of competing in the Huntsman World Senior Games, as told by our own local awardwinning athlete, Marianne Hamilton. Then, marathon runner and triathlete extraordinaire, Tiffany Gust, shares how marathon training helps athletes to confront physical and mental limitations. This issue’s event calendar is also packed with opportunities to get outdoors and move – from the Pound the Pavement for Parenthood race early in September, which benefits two local couples’ dreams to overcome fertility challenges and start a family, to the Save a Sister race in October benefiting the Utah affiliate of Susan G. Komen for the Cure. Not into racing? No problem – how about an early morning bike ride in Snow Canyon followed by a leisurely day feeding your soul some art and culture at this year’s Art in Kayenta festival? Or spend a Saturday morning loading up on the fall harvest at our Downtown Farmer’s Market and invite some friends over to share the bounty. And get inspired by Hyrum Smith and other fantastic speakers at the THRIVE Symposium for Women in September – three days of personal and professional development hosted in our own desert amphitheater, Tuacahn. If I haven’t convinced you to toss your work aside, fling open the door, and cross the threshold into your next outdoor adventure, that’s okay – because I have a suspicion that the cooler sunny days and the fresh burst of desert flowers will do it for me. And if you’d rather curl up with a hot pumpkin beverage on a cloudy day flipping through the latest issue of St. George Health & Wellness, you won’t hear me complain. Thank you for taking the time to read the September/October issue of the magazine. It is always a pleasure working with our incredible team of authors and contributors to deliver a wellness resource that encompasses such a broad range of topics, and without our dedicated readers – well. . . this would just not be as much fun. I hope to see you out on the trails!

Alesha Sevy Kelley Editor

St. George Health & Wellness Magazine | September/October 2014 5

Meet our

sTAFF

Alesha Sevy Kelley Editor

Terrin Parker, PT Associate Editor

Robert Benson, MD Medical Editor

Emily Fonnesbeck, RD, CD, CLT Author, Nutrition Section

Tiffany Gust, CPT Author, Fitness Section

Chad Olson, MS, LMFT Author, Family Wellness Section

Brigit Atkin Author, Mind/Body Section

Chef Greg Reith Author/Executive Chef

Myke Bush Photographer/Video Editor

April Judd Author, Weight Management

Kevin Weston Author, Fitness Section

With the onset of the fall season, I am reminded of the different seasons in our lives. This time of year often reminds us of our younger days (with kids going back to school) as well as what is ahead of us as we move into winter and a New Year. Equally, the World Senior Games held this time of year inspire us all to strive to do our best and enjoy competition regardless of age. We each are in a different stage of life that brings challenges and opportunities. Whether you are hustling kids off to school, preparing for your first child to leave home, welcoming a grandchild or competing in this year’s Senior Games, I hope you enjoy your season of life. There is much to be thankful for and much to be lived. Wishing you a wonderful fall season with many memories to be made! W. Jared Dupree, PhD, MBA Executive Editor

Happy Trails. Jared

For information on advertising or other inquiries, visit our website at www.saintgeorgewellness.com, email stgeorgewellnessmagazine@gmail.com or call us at 435-319-0273. The publisher is not responsible for the accuracy of the articles in St. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2014.

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FI T N ES S

St. George Health & Wellness Magazine | September/October 2014 7

M ayo r a l M e s s a g e

Thank you for the opportunity to serve. I love the job! And I love working with the City Council, City management, city employees, and of course, the citizens of St. George. As school has started again in Washington County, I’ve been thinking about a few things that will happen in the coming autumn season. Let me list a few: 1. The new SwitchPoint Resource Center just off of Sunset Boulevard at 948 North and 1300 West will open its doors early in September. This building will be a central point where approximately 21 services will be offered by a number of organizations – all with a shared mission to serve people with needs. Some of these services will be: an emergency shelter, food, job counseling and placement, transitional/permanent housing placement, physical and mental health services, and more. Countless volunteers and donors have helped make this dream a reality. 2. St. George Musical Theater (SGMT) will reboot at the St. George Opera House beginning on September 4th with the wonderful musical The Sound of Music! The City of St. George has partnered with SGMT by purchasing risers for seating as well as lighting and sound equipment – all specifically designed for the Opera House. This equipment will be owned by the City and SGMT will pay a portion of each ticket sold as their rent payment to the City. We look forward to the economic boost this will bring to the downtown area as well as the enjoyment and social value SGMT’s productions will provide to those involved and to those in the audiences! 3. DocUtah (operating through Dixie State University) will again bring amazing stories to the big screens of Southern Utah in their annual documentary film festival. Look for films that have local and worldwide appeal! 4. The long awaited and greatly needed Mall Drive Bridge will open at the end of September. Connecting road improvements such as 3000 East and 1450 South are also complete. This will be another important crossing of the Virgin River and will benefit residents from Washington City as well as St. George. It has taken many years to plan, design, obtain permits, and finally build – but it will be worth the wait! 5. Another running of the St. George Marathon (and Mayor’s Walk) will take place on October 4th. Immediately thereafter, the Huntsman World Senior Games will light their flame and usher in another incredible opportunity for those “50 and better” to compete and enjoy the people and beautiful surroundings of St. George and Washington County. 8 www.saintgeorgewellness.com

6. Likely in early November, the Utah Department of Transportation (UDOT) will finish their project at the intersection of Bluff Street and Snow Canyon/Red Hills Parkways. This will allow north and southbound traffic to flow without stopping through this intersection. It will also increase safety at this busy and sloping intersection. 7. As we vote on November 4th for some county and state elected officials on, we will also have an opportunity to vote on a county-wide Recreation, Arts, and Parks (RAP) tax. This would be an additional 1/10th of a percent sales tax to be used by each community in the county for purposes such as parks, trails, sports fields and courts, and arts facilities and organizations. Every week I hear from various people in our city about their desire for help in these areas. This is a mechanism that would allow St. George and all the other cities and unincorporated areas of the county to provide some additional services and/or facilities to their citizens. If a majority of voters truly desire these things, they need to show their local governments by voting for the measure. If they don’t wish for these potential additional facilities and services, they should vote against the measure. Either way, this will be an opportunity for voters to specifically communicate to their elected officials how they want them to deal with these issues. It is very expensive to provide and maintain recreation, arts and parks facilities and services, but I’m guessing we all enjoy one or more of these amenities in our community. This tax will not make it possible to do everything everyone may desire, but it will help us do more of what has been requested by citizens and groups informally. We will provide more detailed information about what the City of St. George could provide if this tax is approved. 8. Finally, I want to report that the City of St. George has been working with a local consulting group on our brand. An organization’s brand is the root or the core of who they are and what drives them. This has been very helpful as a first step in establishing a formal mission, vision, values and strategic plan. Look for much more to come on this – as we hope you’ll be involved in the process. What an exciting time to live in this amazing place! Jon Pike Mayor, City of St. George 435-632-6892 (cell)

St. George Health & Wellness Magazine | September/October 2014 9

Huntsman World Senior Games:

Camaraderie in Competition

Marianne Hamilton, Women’s Champion San Diego Senior Games.

By Marianne Hamilton In my forties, I finally found my sport. Growing up in Sacramento, Calif., the word “exercise” was never a part of my lexicon. As the youngest of four children (and the only daughter), I’d been expresslaned from birth directly into girlie-dom; dresses, stockings, white gloves and all. Sports? Inconceivable. Sweat? Puh-leeze. Despite my parents’ best intentions, I grew up chubby, bookwormy, and lacking in any discernible self-confidence. But adulthood brought with it an opportunity for reinvention. Tentatively I took up jogging; I was astounded the first time someone described me as athletic. Following a cervical discectomy and fusion at age 43, my neurosurgeon decreed that my running career (such as it was) transition into walking. This simple, stress-free exercise was a revelation: There was no danger to my healing neck, no shock to my spine. I need not be a prisoner to my injury. As my rehab progressed, my hips loosened, pace quickened, arms pumped front to back. Heeding some ancient, primordial programming, I shifted unconsciously into what I would later learn was race walking technique. As gait became glide I felt liquid, languid. In the ensuing years, I was fortunate to train with a two-time 10 www.saintgeorgewellness.com

Olympic race walker, a PanAm Games competitor, and other worldclass coaches. I began entering local races; I went home with medals. And in time, I found the Huntsman World Senior Games. Admittedly, at first I struggled with the moniker. Over 50? Check. But did that qualify me for “senior” status? I hardly felt geriatric (how many of my contemporaries still pole-danced?). Still, I was intrigued by the notion of a multi-sport athletic competition staged exclusively for my demographic. Doug, my mate, a former resident of Park City, was overjoyed at the prospect of a return visit to Utah. An avid runner and cyclist, he found numerous events at the Games that would test his mettle. So in October of 2011, we ventured into the Dixie Center to pick up our registration packets. Our first impression: sensory overload. Had we stepped into some surreal universe, populated exclusively by Baby Boomers? From whence did these thousands of happy, fit, older athletes originate? And…how fast could we join them? It was clear that the majority of our colleagues had been here before. Friends, teammates and coaches exchanged warm greetings and hugs, news of recent competitions, health issues, grandkids. And occasionally, quiet updates on loved ones lost in the prior year.

Doug & Marianne Hamilton at Los Gatos High School, photo credit by George Sakkestad. Marianne Hamilton at the National Senior Games.

Marianne and her husband Doug, enjoying the St. George trails.

Nowhere did I sense the visual “sizing up” that’s de rigeur at most athletic events; the mental projection of how one competitor might stack up against another. Instead, there was a pervasive sense of… well, it can best be described as support and joy. Elated and encouraged, I eagerly anticipated my first event, to be held the next morning. On the sleek track at Snow Canyon High School, my fellow athletes and I would compete in the 3,000-meter race walk. Knowing the field would be tough, I signed up for a Sunday-afternoon clinic with Donna Graham, a former national champion from Ohio. Watching her walk, I resigned my fleeting dreams of winning any hardware. Given the caliber of the field, I’d be lucky not to finish last. But still, it was a privilege to be in their company. I would watch and learn. On Monday at 7 a.m. the sun had yet to appear; the air still held a chill. Yet the track was already a beehive of activity, with volunteers handling check-in, family members clutching coffee cups and blankets, fans filling the stands, and walkers warming up for the 8:00 race. Into the latter group I cautiously inserted myself, my nerves twanging. Seeing me, Donna called out a friendly greeting waving me over to join her in a few circuits of the track. As we circled, I settled into a rhythm. I can do this, my mantra became. I’ve raced before; I haven’t humiliated myself. I’m obviously not going to win. But maybe I won’t be last, either. I’ll settle for having fun. In a landmark case of beginner’s luck, I received a silver medal in the women’s 55-59 category. I crossed the line fully two minutes behind the first-place finisher, Florida’s Sandra De Noon. But…an actual silver?! Exultant and weepy during the awards ceremony, I knew it was a very unlikely (albeit wondrous) fluke. Then – two more races, two more silvers. Never, in my most improbable fantasies, could I have envisioned such an outcome. But after three years of competing at the Huntsman World Senior Games, I’ve learned a few things. First of all, anything is possible. The very fact that men and women 50+ are self-aware and courageous enough to consider competing in an athletic event is profoundly inspiring. For those who assume that all Boomers sit at home watching Mad Men reruns and munching Pringles, I respectfully suggest that you spend ten minutes visiting any of the Games. You’ll never look at Uncle Gus and Aunt Marge the same way again. Secondly, competing in St. George is unlike any other athletic event, anywhere. With the unparalleled beauty of its surroundings, the friendliness of Utahns, and the outstanding professionalism of the HWSG organization, being a part of any event here is sheer bliss. In the past I’ve participated in literally hundreds of races. And my experience in St. George has always been at the very top of the list, as far as the consistent caliber of the events. It’s no wonder that athletes from nearly 60 countries come here to compete every year. Third, and most important, is the sense of camaraderie that exists throughout the Huntsman World Senior Games. Where else would you find your fellow competitors actually shouting words of encouragement when you pass them in a race? How often will the person who’s just lost continued on page 12 St. George Health & Wellness Magazine | September/October 2014 11

continued from page 11 to you run up and engulf you in celebratory hugs and kisses? At what other event will a competitor offer you a spare pair of gloves when you’re chilly pre-race, give you a neck-massage, and make sure you have enough fluids, aspirin and energy gel? I have had all of these experiences here. And each year – as I see old friends and make new ones – it About the Author just gets better. Marianne L. Hamilton is This year, Doug’s and my participation in the a veteran journalist whose HWSG will have a very special significance. So work appears in regional and deeply have we fallen in love with St. George that national publications, and a marketing writer for high-tech in February we sold our house and moved here. clients such as Cisco, Google It’s been an adjustment, of course: I’ve never lived and SunPower. When not outside of California, and summer in Southern racewalking, biking, hiking, and doing water aerobics, she Utah is a whole new type of toasty. and Doug volunteer at Tuacahn But still… To awaken to panoramic views of Center for the Arts and are the red rocks, to traverse miles and miles of pristine active in the Dixie Newcomers Club and St. George Wine running and biking trails, and to sample all that Club. She will be eligible for is available to those lucky enough to discover this Social Security in November. lovely spot…well, we feel inordinately blessed to call this our home. And when the athletes from Barbados, Trinidad & Tobago, Europe, the Philippines, Australia and other nations begin trickling in this month, Doug and I will gladly extoll the virtues of life in St. George. We can only hope to make this year’s competitors feel as welcome and happy as we do, here in Utah’s Dixie.

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Hike/Bike Trail Reviews:

Snow Canyon Paved Trail By William Shake of High Knees Cycling The Snow Canyon Loop Trail is a paved double-track bike path that loops through Snow Canyon from the outskirts of St. George. Although the trail is smooth and paved, there are some steep spots. If you ride the entire bike path you’ll travel 18 miles and climb 1,050 vertical feet. Peak altitude is 3,960 feet. The section along the Veyo highway has rollers with some very steep pitches if you’re riding counter-clockwise northbound. The sandstone of Snow Canyon is famous. Red and white Navajo sandstone creates formations that rival anything you’ll see anywhere else in the world. For a shorter and very easy ride, we recommend you ride up Snow Canyon from the bottom, have lunch at the picnic area where the trail ends at Galoot Hill, then cruise back down. The scenery in Snow Canyon is simply breath taking.

the road. You can then ride to the loop, or drive on to another parking area on the loop. Top of Snow Canyon: Keep driving straight out of town on Highway 18. When the road turns left into Snow Canyon, park at the small lot on the south side of the road. Take the road down 1.5 mile to mile marker 11--the paved trail begins on your right, across the street from a parking/picnic area on your left.

Getting there: Heading south, take the Bluff Street exit in St. George and turn right onto Bluff Street. Keep going straight until Bluff Street starts to leave the city (although the city is rapidly growing out in this direction). You can park here, and the trail will be on the right side of

St. George Health & Wellness Magazine | September/October 2014 13

Did Somebody Say

ZUMBA?!

By Camilla Clawson As a teenager or early college student, if I had been able to look into my future and see my 32 year old self, I wouldn’t recognize this person! I always pushed through school, graduating from college with a bachelor’s degree in health and fitness at the age of 21, feeling all along like I was missing my “thing” or my “passion.” After I married at 22 and had a couple children by 26, although I was happy, I was still seeking something to make me “ME!” That’s when I stumbled upon Zumba Fitness. My first class was truly a bit of a nightmare. How are these people moving like that? I look so ridiculous. Is that humanly possible? What am I doing here?” were all thoughts spinning through my head as we pivoted, jumped, yelled and shook…everything! After sixty minutes of the most sweaty, amazingly fun “party,” I knew I would be back. That insecure, stiff, two-left-feet, young mom was about to change her stars and didn’t even know it. I cry just typing that last sentence, I still don’t know if I quite recognize myself! I had finally found my “thing” and my “calling.” Fast forward six years and I now instruct several Zumba Fitness classes a week at Summit Athletic Club. I teach Zumba, a new Zumba format called Zumba Step and Aqua Zumba. My passion isn’t all wrapped up in the dancing and moving but rather in my students. Being able to recognize the scared new-timer and comfort and encourage them and see them 14 www.saintgeorgewellness.com

transform from introverts to loud, dancing maniacs is my joy! When I say anyone can enjoy Zumba, I mean A N Y O N E. I have young girls, to middle aged women to 70 year old men in all of my Zumba classes. We become a Zumba family and can encourage each other along the way. I look forward to each class, knowing my students are counting on me to help them forget worries or make them smile for an hour. Zumba isn’t all about fun and no gains. We are working every muscle and burning anywhere from 400-800 calories in an hour! I’ve seen person after person become a self proclaimed “Zumba addict” and drop anywhere from 10-100 lbs in a few months. I always encourage my class to drink LOTS of water and cut out extra sugar (especially soda) and increase their protein intake. My philosophy is fitness comprises 20% of results and good health, 80% of good health is the nutrition we put in our bodies. You can NOT out-exercise a bad diet, I promise, I’ve tried! There is always room for my Zumba family to grow. Surprise yourself, no one is ever too old, too uncoordinated, or too scared to find joy in music and movement. I always start my classes with the same sentence, “it doesn’t matter what you look like, calories come off no matter what you are doing!” See you on the dance floor!

About the Author Camilla Clawson, her husband Todd and their three young boys love calling St. George home. She received her Bachelor in Human Performance Management from Weber State University in 2004.She is licensed in Zumba Fitness, Aqua Zumba, and Zumba Step, as well as licensed in Group Power. Camilla has made a name for herself in the fitness community of Southern Utah, especially in the world of Zumba. Aside from being a wife and mother, sharing positive energy and spreading health and wellness is her passion.

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BEYOND YOUR COMFORT ZONE:

26.2 Miles of HEART By Tiffany Gust Running a marathon is one of the most challenging and gratifying events that any of us can experience. The human body imposes natural limitations on the distance we can run. Twenty miles is about the furthest we can go (even if we are well trained) before we begin to run out of fuel and our muscles begin to hurt. The marathon distance is exquisitely set to take us beyond our comfort zone, into a realm in which we confront the limitations of our bodies and our minds. We complete the marathon distance only by patient preparation and mental discipline. There are no short cuts or easy ways out. The marathon takes us up to and beyond the limit of human perseverance, into an unknown zone where we confront our true selves, and discover our inner strengths and limits. On the first Saturday in October each year, runners from all over the world gather to experience the beauty of Southern Utah. It is voted as one of the ten most scenic races in the world. This year the race is capped at 7,800 runners, and will serve as a qualifier for the Boston Marathon. For a first time marathoner, it takes 5-6 months of training to prepare for the “big day.” This includes running 4-6 days a week, and gradually building strength, endurance, and speed to avoid injuries. Weekly training might include: tempo, pace, speed, intervals, hills, drills and long runs. Running a marathon takes a lot of HEART. Many years ago, I was a spectator of the St. George Marathon, and I thought to myself, “I could never do a marathon”. Years later I set a goal to do the race. Due to a hole in my heart, and mini strokes, I had to put my dream on hold. Since then I have done several marathons, and I can honestly say that it takes so much more than daily commitment. It takes dedication, determination and mental toughness. One thing that spectators don’t realize is the timing of fueling and hydration. Sometimes it’s just “not your day.” I have so much respect for marathon runners and how much they give of themselves to the sport. Many wonder, why do a marathon? In coaching athletes, I have found that there are three main groups of marathoners:

The Achievers: This group of people About the Author have set the goal to run a full marathon Tiffany Gust received her – 26.2 miles. These people may run to Bachelors of Health Science improve their health, manage stress, or be Degree from Utah State University. She is an ACE able to eat what they want to. They may Certified Personal Trainer and have a desire to do something “hard,” a USAT Certified Triathlon or have dreamt of doing a marathon for Coach. Tiffany has competed in over 70 triathlons and has years. qualified for World Nationals in The Performers: This group of runners the Olympic Division in 2012, train to perform and improve. They and 2014. She specializes in weight management, triathlon, want to finish in a faster time and and fitness coaching. As the have trained for many months for a owner of TG Triathlon and specific race. Sometimes the pressure is Fitness Coaching, Tiffany helps enormous, but coming across the finish clients to unlock their potential and journey towards a better line is exhilarating and inspirational. self. https://www.facebook.com/ Not to mention the awesome medal you tiffany.gustcoaching earn. The Elite Racers: This group is full of people hoping to PR (personal record), and possibly win. St. George is the home to many elite racers. Amber Green and Aaron Metler are both locals who have won. The St. George Running Club has over 550 members, and the numbers are growing rapidly. Steve and Kendra Hooper, owners of The St. George Running Center organize the weekly work outs which include track, tempo, and long runs. There are plenty of good reasons to train and run a marathon. In my coaching, I’ve seen people get off their blood pressure or cholesterol medication or even lose 100 lbs. I personally believe that fitness saved my life and brings a whole new meaning to “Running with Heart.” Good luck to those who will be running in the 2014 St. George Marathon! Thank you to the hundreds of volunteers and spectators that make this race possible.

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A Dirty Word

By Jay Bartlett In this article, we’ll take a look at a “dirty” word: asphalt. “Asphalt? On a mountain bike?” you ask. Now, before someone shouts, “String him up!” let me point out that the mountain bike is the most versatile of bikes. It can do everything from the obvious burn down a trail, to the not-so-obvious run to the store. Several times I’ve heard someone say they don’t ride because they don’t have the time to load up the bike, drive to a trailhead, go for a

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ride, and drive home. While it is sad to miss out on the fantastic off-road trails in the area, it certainly shouldn’t mean a lifetime of hanging in a garage for your beloved bike. Simply air up your tires nice and firm About the Author Mountain bike veteran, (the pressure ratings are printed right on amateur filmmaker, and the side of the tire), throw on your helmet, endurance racer Jay Bartlett and go ride some pavement! It really can has been riding trails in the St. George area for over twenty be fun. Heck, roadies do it all the time! years. Jay has nearly a decade of Bonus: The mountain bike gives you the experience as a bike mechanic at option of jumping curbs, cutting through Bicycles Unlimited, St. George’s vacant lots, and riding down stairs (watch oldest bike shop. for traffic, thorns, and people)! I also hear people say, “I ride road bikes because I can leave right out of my driveway and go for a spin.” While that is true (I ride both road and mountain), they say it as if a mountain bike can’t be ridden on the road. Well that’s just silly — of course they can. One thing to keep in mind though, if your roadie friends invite you on a road ride, don’t take your mountain bike. You will get spanked. It’s like pitting a pickup truck against a sports car. If they’re not cool about it, turn the tables and invite them to take their road bikes out to some local singletrack. You will kick butt! Let’s talk about the paved multi-use pathways that wind around Washington County. There are many of them now, with more to come. That means most of you live fairly close to one or more of them, and that most of you live reasonably close to one or more of our fun and challenging dirt trails. I personally enjoy long rides. So for instance, I will leave my house near Red Cliffs Mall and ride the Virgin River Trail (asphalt) out to Bloomington’s Navajo Drive trailhead, which has some brilliant dirt options for rides that suit beginners and experts alike. Ride a loop in the dirt, then head back home via the paved paths. There are many options like this that add adventure and miles to a ride, not to mention beautiful scenery and access to drinking water on a hot day. A nice thing about an out-and-back on the asphalt is the options for bailing if you get too tired. Access to stores for food is another plus, as well as having someone in a car that can easily pick you up on the road, as opposed to the middle of the desert if you “bonk” (lose energy due to lack of nutrition.) Now, after more than twenty years of riding off-road, am I suggesting you ride only asphalt? Absolutely not! In that case asphalt would be a dirty word. Few things bring more joy than boogying down a twisty, bumpy, rolling piece of dirt. But if you haven’t been on your bike in a while and need to get used to it again, don’t have time to get to the dirt, or you’re looking to change things up and add adventure to your rides, then asphalt is not a dirty word! Now get out and ride your mountain bike — wherever that may be. St. George Health & Wellness Magazine | September/October 2014 19

Outer Thigh (IT Band): 1. Lie with the roller on side, in front of hip. 2. C ross top leg over lower, with foot touching floor and bottom leg raised off floor. 3. S lowly roll from upper portion of outer thigh, slightly in front of hip joint, to knee; apply pressure on tender spots for 30-60 seconds.

Relieve Muscle Tension with Foam Rolling By Kevin Weston B.S.; HFS, CPT What in the world is foam rolling? Whether you are currently quite active or more sedentary, chances are, you’ve experienced muscle tightness from the wear and tear of everyday life. This article will describe the purpose of foam rolling, while detailing the benefits of this injury prevention technique. The technical name for foam rolling is self-myofascial release. It is a stretching technique that focuses on the neural and fascial system in the body or, the fibrous tissue that surrounds and separates muscle tissue. (National Academy of Sports Medicine). Do you ever get muscle tightness or “knots” in your lower back or legs that are only relieved by receiving a massage? Do you wonder why this is? Foam rolling is what some experts call a ‘poor man’s massage’ because the person can apply gentle pressure to the tender spots (or the areas that are painful) themselves, and by doing so, bring the bundled muscle tissues into straighter alignment. It’s as though you are ‘ironing out’ those tight knots, similar to a paid massage session. So in essence, you’re giving yourself a massage, hence, ‘self ’ myofascial release. The key with loosening tight muscles is to slowly maneuver the roller gently over tender areas that are located in various parts of the body. Common areas include the hamstrings, quadriceps, hip flexors, IT band, and the lower back. (However, be sure to receive professional guidance when rolling out the lower back to ensure you are doing so safely.) There are tools you can buy online to target smaller areas in the neck, shoulders and upper trapezius muscles that may be awkward using a bulky foam roller on. The ideal time to foam roll is before and after performing physical activity or an exercise session. Ten minutes a day of consistent foam rolling will bring noticeable differences in how you move and allow you to do so with less pain. 20 www.saintgeorgewellness.com

Foam rollers can be purchased at most sporting goods stores in a variety of sizes and densities. You can even use a baking rolling pin and manually roll out muscles using your hands. There are lots of modifications if you need them. The following is a sample lower body rolling routine that you can start today: Warning: If you are tight, which most people are, prepare yourself for a love/hate relationship with foam rolling. It can be very painful in the beginning, but not nearly as uncomfortable as living a lifetime of having steel cables for muscles with zero flexibility or mobility.

Front of Thigh (Quadriceps): 1. L ie on stomach with roller under front of thigh, upper body supported on forearms. 2. S lowly roll front of thigh; apply pressure on tender spots for 30-60 seconds.

Calves (Gastrocnemius): 1. Place roller under one or both calves with hips lifted off the floor. 2. Slowly roll up and down calf muscle, applying prolonged pressure to tender spots for 30-60 seconds.

Hip Rotators (Piriformis): 1. Sit with roller on the back of hip. 2. C ross same foot to opposite knee to increase pressure (optional). 3. S lowly roll back of hip, applying pressure to tender sport for 30-60 seconds.

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St. George Health & Wellness Magazine | September/October 2014 21

Student-Athlete Profile:

DSU’s Hannah Harrah By Erin Zeltner Hannah Harrah grew up in a tiny town in Idaho called Oakley, but her potential is anything but small-town. Vivacious, happy and full of life, 19 year-old Harrah is an upand-coming force in collegiate volleyball. “I’m very, very competitive; I always want to win and I always want to get better. I know that my competition is out there, training and getting better too. That’s how I know I need to do even better, and it’s why I’m always pushing myself.” Harrah does not limit herself to the court when it comes to competition and she has a clean report card to prove it. She hasn’t gotten an A minus yet. She grew up in an all-sports family with a father who was a coach and athletic director who opened the world and joy of athletics to her at an early age. “My dad started playing sports with me when I was three. In our family, we play sports. It’s just what we do. We all love it.” Harrah’s dad introduced her to basketball, golf, track and volleyball, and she grew up playing each one of them very well. Harrah further explains her dad’s involvement in her sporty upbringing, “My dad encouraged me, but he never forced me and he never pushed. It was all me. If I wanted to train, I trained. If I wanted to play, I played. But he would never ask me to do something that I didn’t already want to do, and I’m glad he was that way. Whatever I wanted to do he has always supported me in.” Harrah certainly didn’t fall into college22 www.saintgeorgewellness.com

level volleyball by accident. After she selected volleyball as her sport to conquer, she got involved in SUVA, a volleyball club league in St. George for girls ages 12-18. She says she was able to get a lot of experience while playing for SUVA. “There’s a lot of competition in club, so I had plenty of opportunity to improve my skills. And I really got some good training by being in Acceleration, which is an intensive volleyball training program.” When asked if it was hard for her to choose between the four sports she grew up playing, there was no pause in her voice. She answered quickly and emphatically and with a small laugh, “No, no, absolutely not. Volleyball is my greatest love, so when it was time to make a decision about what sport I wanted to really pursue, I knew what to choose to invest my training in.” Before beginning classes and volleyball at Dixie State University, Harrah was offered a full-ride academic scholarship to the University of Utah, but she chose to play volleyball at Dixie State University instead. Regarding the decicion to attend Dixie State she says, “I get to be in Southern Utah, where we have perfect hiking conditions, the most beautiful outdoors, Zion, and so much more. But more importantly, I get to see

my family whenever I want to - especially for Sunday dinners. I moved out, so I’m getting the college experience, but my little brothers are my best friends, so being near my family is a huge draw for me here. And Dixie is seriously such an awesome school.” Harrah got a lot of time on the court for a freshman, but not nearly as much as she’d wish for in a perfect world. She’s looking forward to her sophomore year where she thinks she’ll most likely get more playing time and more opportunity for raw competition. “I love how every rally holds different possibilities. Getting a kill or the perfect pass - it’s what I live for.” If Harrah’s passion for the sport is any indication of what can be expected of the rest of the team, it seems that the volleyball sets at Dixie State will be something to look forward to this year.

About the Author Erin Zeltner is a St. George native contributing to The Independent and St. George Health and Wellness Magazine. In her spare time, she enjoys cycling, raising political awareness, seeing live music, writing fiction, and living the dream with her husband and two daughters at home.

2014 FALL HOME SCHEDULES FOOTBALL Sept. 20 Sept. 27 Oct. 4 Oct. 25 Nov. 1 Nov. 8

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Living Freely with Chronic Conditions By Caitlyn Brooksby, MPA For millions of older adults, chronic conditions can make life unmanageable and force them to relinquish their independence too soon. The primary challenges of chronic disease are dealing with everyday symptoms. The statistics are startling regarding aging and chronic conditions. According to the National Council on Aging, 91 percent of older adults have at least one chronic condition and 73 percent have two or more. For one LiVe Well Center client, Paul Hehn, losing his independence and ability to travel wasn’t an option. Both Hehn and his wife, Sandra Feldman, are retired geologists and have a fond appreciation for the outdoors. After retiring to St. George in 2006, the couple wanted to be healthy enough to enjoy their outdoor adventures. “I’ve always wanted the flexibility and mobility to do what I want to do,” explains Hehn. “My wife and I travel quite a bit and enjoy it.” At 14-years-old, Hehn was diagnosed with a rare condition called Legg-Calve-Perthes. The disease is a childhood condition that affects the hips, according to the Mayo Clinic. At a young age, Hehn was not a stranger to hospitals. Throughout his life he would go through more than nine hip surgeries. Hehn has used a cane or crutches for much of his later life; yet he hasn’t let the chronic condition hinder his dreams. When Sandra suggested that they go to the

This Page: Paul Hehn finishes his exercises in the Build Me Up class at the LiVe Well Center. Opposite Page: Karen Schlieter, MA, MBA, leads a group in chair exercises. 26 www.saintgeorgewellness.com

LiVe Well Center for an exercise class, Hehn agreed. He had been to physical therapy and knew some exercises, but he wanted more direction. “I knew I couldn’t do many of the leg exercises, but I knew that I really had to work on upper body strength,” he says. Hehn attends the Build Me Up class twice a week at the LiVe Well Center. The group-based program incorporates seated resistance exercises to help build muscle strength and endurance. “The instructors adapt the exercises to meet your ability,” Hehn says. “There’s enough variety during the classes so you don’t get bored.” Karen Schlieter, gerokinesiologist and class instructor at the LiVe Well Center explains it’s rewarding to hear older-adult participants say they can move and perform activities of daily living more easily after taking the Build Me Up classes. “For Paul, the Build Me Up class helps him maintain range of motion in his joints and the muscle strength and endurance he needs to keep up with his active lifestyle,” explains Schlieter. “Our classes also provide a very nice social connection for our mid-life and older age participants. It is always more fun and motivating to exercise with others.” If interested in learning more about the classes offered at the LiVe Well Center at Dixie Regional Medical Center, call (435) 251-3793. Individuals are welcome to come and tour the LiVe Well Center or observe a class at any time.

The LiVe Well Center Assessment can be your next exit to a new you. We can help you Get Well, Stay Well and LiVe Well for the rest of your life. Call (435) 251-3793 to schedule your LiVe Well Center Assessment.

652 S. Medical Center Drive, Ste. LL10 • St. George, UT 84790 • www.IntermountainLiVeWell.org/stg St. George Health & Wellness Magazine | September/October 2014 27

435.986.3800 | 1173 S. 250 W. Blackridge Terrace #110 | St. George, Utah 84770 Dr. Coleen Andruss - Healthy Lifestyles | @dr_andruss drhealthylifestyles.com | 28 www.saintgeorgewellness.com

Simplify By Emily Fonnesbeck RD, CD The beginning of each new school year brings mixed emotions. As much as I love summer break, I will admit that I love sending my kids back to school. However, I also know that with school comes homework, projects, practices, games and many other extracurricular activities. That can get overwhelming! We are busy people and I would say now is the time to simplify. In fact, rumor has it that Albert Einstein wore the same thing everyday. Those that claim this say he did it to save brain power. I really have no idea if it’s true, but I think it’s a pretty powerful concept. How much time, energy and anxiety do you use on making decisions each day? Before you even leave the house you have probably had to choose what to wear, if and when to exercise, what to eat for meals, what do with your children, how to handle situations at work…we make tons of decisions, and it’s exhausting! In my opinion, the less choices you have to make, the easier life is. There are plenty of decisions you can’t opt out on but I do feel there are many areas of your life you can streamline, minimize, and simplify. Food choices are definitely one of those. If your food choices and food preparation give you anxiety or take up too much of your precious time, you aren’t doing it right. Eating healthy will always take effort, but it shouldn’t be stressful or take the place of more important things. In order to be successful long term, I would say it is essential to keep it simple. I think it is a pretty common practice for humans to be constantly striving for more. More money, more options, more experience, more exposure, more professional achievements…and more food choices. I have many clients that collect cookbooks, follow recipe blogs, pin recipes and follow Instagram/Facebook feeds for food pictures and ideas. I can appreciate anyone wanting to increase awareness to healthy foods-- I’m all for it! But I actually think the aforementioned behaviors may be to your detriment. The more you think about food, the more control it has over you. I would classify a healthy relationship with food one where you can sit at the table to enjoy a meal when hungry, eat until full, and then push away from the table to live your life without thinking about food until hunger strikes again. Two things will need to happen in order for that to take place: 1. Food planning 2. Keeping meals simple

Given that healthy choices aren’t About the Author convenient in our society, meal planning Emily is a Registered Dietitian and food preparation are essential. and received her degree at However, when you do plan a week’s Brigham Young University. She is a member of the Academy meals, I recommend keeping them of Nutrition and Dietetics simple. With a couple hours of food and belongs to the Vegetarian planning, shopping and simple food Practice Group, and the Weight prep on the weekend, you won’t have to Management and Sports, Cardiovascular, and Wellness think much about food during the week. Nutrition practice groups. This is perfect, given you have way more She has a Certificate in Adult important things to do with your time! Weight Management and is a Certified LEAP Therapist. Let’s say your favorite breakfast is hot oatmeal with fruit. Perfect! Eat it every day. If you decide you want to switch it up at some point, choose a different fruit or a different hot cereal (cream of rice, cream of wheat, grits, etc) or opt for an easy egg scramble. Do you have a couple easy lunches to pack for work? Great, stick with them. My husband has taken the same lunch to work for the whole twelve years we have been married. In a batman lunch box. Gotta lave that confidence. The point is, don’t get carried away. There is no reason to make food more complicated or more time consuming then necessary. If it is, scale back. Simplify. Get rid of unnecessary choices. I believe, and I know I am not alone in this, that the key to true happiness in life is learning to be satisfied with less. Get rid of the unnecessary to focus all your energy and attention on what REALLY matters. I believe with all my heart that food can become a huge distraction, time waster, energy sucker and anxiety builder that only keeps us from living life to our fullest potential. Imagine waking up in the morning to a simple, uncomplicated workout plan, a pre-planned tasty and healthy breakfast and a comfortable and appropriate outfit. These are three common choices that can totally drain a person by 8:00 am. Take that energy back by deciding not to decide. Put it on autopilot. Don’t fix what isn’t broken. Make a plan and stick to it. Decide once and avoid the hassle of needing to decide again. Simplify!

The key to true happiness in life is learning to be satisfied with less.

St. George Health & Wellness Magazine | September/October 2014 29

A Conversation with Chef Greg By St. George Health & Wellness Staff SGHW: Hi Chef Greg! How is life as “The Agri-Chef ” treating you? Chef G: Well, between the book tours and talk show appearances, I am a little dopey (ha ha ha). Yes, we may lack the actual celebrity but we are feeling and certainly eating like the rich and famous around here. Our micro-farms for Hancock Bros. Produce Co. are producing more food and at a higher quality than we ever dreamt. Large companies are in support of and adopting our S.U.R.V.E. program. Community gardens, like the one in Kayenta that our own Alesha Sevy recently toured and wrote on, have been increasing and flourishing in dozens of seemingly isolated communities across the city. Life for “The Agri-Chef ” is great thank you! SGHW: That is truly exciting to hear about the community growth, and congratulations to you and The Market Cafe for leading by example! Wait a minute. Is it just us, or did we hear you sneak another acronym in there? Please tell us more about S.U.R.V.E. Chef G: You caught me. Southern Utah Resource/Re-entry Vocational

Education is the formal name of the program and a vital cog in our plans to turn St. George in to an “AgriChef Greg Reith is the executive conomy.” It was created for and designed Chef to St. George Health & to support state programs focusing on Wellness Magazine. He has a passion for healthy lifestyle assisting individuals with special needs, choices, great food, the LA completing veteran’s transition, adult Dodgers, comic books, and golf. parole and probation, unemployed and homeless. The program relies on a variety of training workshops, all of which are produced from the fields (pun intended) of Agriculture and Agri-Therapy, Equine and Wilderness Therapies. We anticipate adding metal fabrication/ welding and woodworking by the beginning of 2015. These shops will produce the skeletal structure for our high tunnels and greenhouses and craft all of our container gardens for production, sales and distribution. SGHW: Amazing, as always Chef. We all wish you continued success and will be there to support you any way we can. With that said, this time of year is filled with exciting events, thousands of visitors recreating, and is many residents favorite time of year in St. George. What does this time of year represent for you and The Market Cafe? Chef G: Harvesting, harvesting, and more harvesting. This is assuredly going to sound dramatic, but I am counting on the existence of a culinary heaven and I am certain, once I arrive, it will be at fall harvest. It is truly the most delicious time of year! We are anxiously anticipating the usual suspects in the Huntsman Senior Games and the St George Marathon and have prepared a very special menu for those participating and or, supporting these fine events. We will have these menus posted at The Market Cafe beginning in September. These special menus include attractive discounts with proof of race participation registration or volunteer registrations. SGHW: We are all intrigued (getting really hungry) by your comment about this being the most delicious time of year. We know our readers must be as well, so how about sharing a few exclusive tips, tricks, and secrets on cooking styles and recipes to fit the fall? Chef G: Oh boy, now we are getting somewhere! I’ve got two words for you St. George.....CROCK-POT. Get it out of the camping trailer and keep it out until summer comes back! I absolutely love the combination of rich seasoning, deep flavour penetration, and low maintenance cooking the crock pot guarantees. And folks, when you combine it with fresh, organic ingredients, you’ll know Mother-Nature herself has lent a hand in the kitchen. Par the course, there’s going to be a whole lot of squash in yards all over town. Care for it and treat it wisely. The recipe in this article is one I have prepared every fall for 15 years. I hope it becomes a lasting tradition for all of you.

30 www.saintgeorgewellness.com

Triple Squash Corn Chowder

Instructions: 1. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon, and set aside. Add 1/2 cup onions, celery, and squash to drippings in pan; sautĂŠ 8 minutes or until vegetables are tender. 2. Reserve 1 cup corn; set aside. Place the remaining corn and 1 cup milk in a blender; process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon salt, and pepper to blender; process just until combined. Add pureed mixture and reserved 1 cup corn to pan. Reduce heat to medium; cook 5 minutes or until thoroughly heated, stirring constantly. Stir in 1/8 teaspoon salt. Ladle about 1 1/2 cups soup into each of 4 bowls; top each serving with about 1 tablespoon bacon, 1 tablespoon remaining onions, and 1 tablespoon cheese.

acon oked b m s d o o ts pple-w Ingredien ganic a r o s e c nion 2 sli sweet o d e c li s 3/4 cup opped elery ash, ch pped c u o q h s c ll p a f / 1/4 cu corn ummer w baby ariety s o v ll e d y n d u an 1 po divided n white d froze r thawed and n esult!) u o p 1 r best r ho s fo e r f w , a r ls , o kerne o, basil milk (g oregan , organic e s m p y u h c t 2 1/4 of fresh ll required) n each a o t o o p s (n a 1 te sage d n a n tarrago al Salt epper oon Re black p p d s a n e u t o r 2 1/ duced ly g n fresh ally pro c o o lo / p s h s a 1/4 te farm fre cheese ounce) r young blue (1 p u c o 1/4 heddar sharp c

The Market CafĂŠ is located at 490 W. St. George Blvd #2, St. George, UT 84770. Chef Greg can be reached at (435) 862-4765.

435.862.4765

490 W. St.George Blvd #2

St. George Health & Wellness Magazine | September/October 2014 31

Finding Time to Exercise By April Judd

“The way to get to the top is to get off your bottom.” – Dr. Eugene Swearingen

32 www.saintgeorgewellness.com

On your list of priorities, where does exercise fall? Is it even on your list? Some of you don’t exercise because you think you don’t have time. You’re waiting for your schedules to ease up, for the weather to cool off or heat up, for school to end or start, or some other future event. The truth is, there’s never a right time to get moving. It’s now or never, so read on to find out how to make exercise a reality. Why You Don’t Exercise We all have reasons/excuses for why we don’t exercise. Recognize any of these? ~ Exercise is boring. ~ I just couldn’t fit it into my day – I ran out of time. ~ If I exercise today, my knees will hurt for sure tomorrow. ~ The weather was just too bad. ~ My bike has a flat tire. ~ I didn’t want to sweat or I’d have to take a shower. ~ My kids needed me for something. ~ Life is a little hectic right now. ~ I get frustrated by not seeing immediate results. ~ I don’t have huge chunks of time to do all this exercise ~ I’m going to get the diet part down first then, I will start adding exercise. ~ My body doesn’t move the way it used to. ~ I’ll start tomorrow…for sure!

Why You Want to Exercise You may not think of exercise as being fun, but maybe you should change your perspective a little. No, it’s not the sitting-atthe-beach-sipping-a-tropical-drink kind of pleasure, but a wowmy-life-is-better kind of pleasure. Sound cheesy? Perhaps, but it’s true that exercise gives you: 1. Satisfaction. Admit it. 2. Improves mood. Need an emotional lift? 3. Fat and inch loss. If you do it right. 4. Better health. There’s no better prescription! 5. Confidence!!!

I am a young mother with lots of little kids. I turn on the music and we dance!! I get them doing leg squats, stretches, jumping jacks, or running in place. They love play time with me and I get my exercise in.

Do you ever wonder how other people do it? You know - the people who always seem to find time for exercise. Here are some thoughts from some of our members on how they’ve managed to fit exercise into their busy lives:

It’s not easy finding the time to make exercise a habit, but we all have a full 24 hours to fit it in. It starts with a decision and is followed by taking action! This action can be as simple as walking the dog, or as complex as training for a marathon. Either way, there’s no better time to start than right now! So, let’s get moving…

When I worked full-time, I would use part of my lunch hour to go for a brisk walk. I kept a resistance band at my desk and did whatever exercises I could during the day.

I keep my gym bag in the car so that I can go straight from work. I know that once I get home, I will never make it out again.

I go to bed earlier so that I can wake up and exercise before I start my day.

About the Author April Judd of Healthy Express has over 20 years experience as a weight loss counselor & lifestyle coach. She has created a healthy weight management system utilizing the diabetic exchange program, focusing on nutrition, exercise and behavior modification. What makes her program unique is her 52-week curriculum, complete with weekly lifestyle assignments. April has extensive experience in helping people keep their weight off for life.

Transform yourself back into your PRIME!

“I lost over 39 pounds and 15% body fat in 13 Weeks!” Matt Staheli, St. George, UT

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Age 43 Age 17

Call April at

435-773-7712

St. George Health & Wellness Magazine | September/October 2014 33

Putting the Life Back in

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By Chris Beykirch, Owner, Kitchen Corner The smell of fresh bread is one of my favorite smells. The magic of flour and yeast working together to create a warm, wonderful loaf of bread; it’s been a favorite for generations for good reason. The difference between Grandma’s loaf and mine are drastic, although the ingredients are exactly the same. The secret is in the flour. The Whole Grains Council requires qualifying foods to contain 100% of the original kernel (including the bran, germ, and endosperm). The problem with common flours is that processing extracts the bran, middlings, wheat germ, and wheat germ oil. These items are then sold to corporations for alternative purposes and replaced with man made chemical alternatives, which provide zero health benefits for your family. 80-90% of the useful vitamins and minerals found in whole grains are not found in the processed flours we consume on a daily basis. No wonder whole grain, in its natural form, is the considered the “staff of life.” Whole grains processed into white flour have been robbed of the basic building blocks of nutrition, and often: • Contain dangerous additives • Are chemically Enhanced • Lack Nutrition • Use inferior ingredients • Use misleading packaging • Lack flavor Don’t settle for processed grain products or pre-packaged breads and flours. Provide your family with nature’s own vitamins and nutrients. Taking control of your nutrition can be as simple grinding your whole grains. Whole grains are considered a “Superfood” and contain the following benefits: • Help prevent cancers, diabetes, heart disease, and stroke • Boost metabolism, satisfy hunger, and prevent cravings • Regulate blood sugar and sustain energy longer • Improve digestion and aid in the elimination process • Contain abundant antioxidants • Have an extremely long shelf life • Have a wonderful flavor

Whole grain products have comparable whole foods and simpler ingredients, we reap antioxidants per gram to fruits and the benefits physically, mentally and even financially. That artisan loaf of bread may vegetables,” states Joe Vinson, Ph.D. One St. George company has created the cost upwards of $5 while baking a fresh loaf solution. L’Chef has created the Nutrimill of bread packed with nutrition, flavor – and line of grinders, which specialize in grinding love – is only around $1. When you add up all whole grains (beans and rice included) into of the breads and bread products you buy, this fresh, ready to use flours in our homes. Mike savings can be more than $200 per month! Wondering when you’ll find the time Strong, Vice President of Sales for L’Chef says, “The fresher the flour, the fresher the to bake? You won’t need much time at all. food, and our goal is to allow each home Following the recipe below, discover how to enjoy the benefits of fresh flour at an you can create dozens of recipe variations affordable price. This is the very reason we such as breads, pizzas, buns, and sweet rolls in around an hour per week. So throw on created the Nutrimill line of grain mills.” Many St. George residents are now an apron, add your favorite tunes and start enjoying the benefits of whole grain in their putting the life back into your bread! Next time you eat a slice of bread, think own homes on a daily basis, thanks to the partnership between the L’Chef and The to yourself: Is this slice of bread as good as Kitchen Corner. L’Chef is proud to introduce grandma’s? the latest version of the Nutrimill family, assembled right here in St. George. This mill Recipe: adds the ability to hole Grain Bread W honey, yeast and not only grind grains oil, dough enhancer, gluten, ter, wa Mix versal BOSCH Mixer for 1 5 cups warm water for flours, but also to 6 cups whole wheat flour in Uni l running, add salt and 1/4 cup oil on speed 1. While mixer is stil ute crack grains, adding min al) tion (op er anc gh is tacky to the touch, 3 Tbsp dough enh aining flour gradually until dou rem to the many uses of mixer off before touching 1/2 cup gluten but not sticky (be sure to turn whole grains. ey speed 2-3 and continue to 1/4 cup hon the dough). Turn BOSCH up to The Nutrimill is minutes. Shape into loaves, 1 Tbsp salt knead for an additional 6 to 8 st yea t tan ins SAF a fantastic way to get p rise until double. Bake 25 to 2 Tbs put into greased pans and let SH FRE ly) ate xim f temperature is pro (ap s cup 12 back to the basics and at 350° F., or until internal loa s ute min 30 d ide whole wheat flour, div simplify. When we at least 190° F. go back to enjoying St. George Health & Wellness Magazine | September/October 2014 35

By Rebecca Monson

Restaurant Journeys:

Cliffside Restaurant 36 www.saintgeorgewellness.com

I like to think I’m a bit of a foodie with a perceptive palate. So I was thrilled when St. George Health and Wellness Magazine asked me to review Cliffside Restaurant! Owners Tom and Dorothy Heers have done their due diligence in providing a “coming of age” spot for St. George foodies (or “wannabe” foodies), locals, and visitors to Dixie. With an original menu inspired by Chef Peter Sproul, Director of Utah Valley University’s Culinary School, their exquisite selection of contemporary American cuisine is produced by culinary artist Chef Vance Lott and his Sous Chef Paul Huggans. The spectacular city views from the panorama windows provide a visual feast in and of themselves, while the open seating and subtle décor compliment the distinct Dixie red-rock vista and provide a sophisticated ambiance perfect for intimate dinner conversation. The Heers’ have succeeded in providing St. George with a stand-out, chef-produced menu with a twist. From the soup stock to the confections, all menu items are a fusion of flavors that tantalize the taste buds. Chef Vance meticulously selects ingredients providing the starting point for each of the “from-scratch” creations.

About the Author

I delighted in the lunch menu, starting with Cliffside’s Famous Potato Soup. Creamy… YES! The buttery immingling with bacon crumbles danced with lemon-infused oil painted on top. The hand breaded Coconut Crusted Shrimp was possibly the most tender fried shrimp I have EVER tasted. Trust me when I tell you that you CAN “trust the skinny chef!” Chef Vance‘s handmade mozzarella cheese accompanies vine ripe tomatoes on crostini with basil pesto – and this was just ONE of our appetizers. I believe my entrée choice could be their Signature Dish - Chili Glazed Mango Salmon. WOW! The perfectly seasoned mango-topped seared salmon, was so moist it flaked apart with little pressure from my soon-to-be loaded fork, pairing perfectly with the coconut infused rice pilaf. But let’s talk desserts! The fresh Vanilla Bean Brûlée with the caramel candy top you can’t wait to crack into? A MUST! Or indulge in the Heers Family Favorite - Lilikoi Cheesecake adorned with Mascarpone Cream atop a swath of Passion Fruit puree! From their many years on the Big Island, this confection was a staple at their family table. Are your taste buds screaming for you to head on over? Be assured you don’t need a reservation. Whether you’ve just come from a brisk hike or you’re dressed in a “little black dress” or suit and tie, the Cliffside Restaurant is the spot where you’ll feel welcome and server-pampered for any occasion. Cliffside Restaurant provides exquisite 5-star dining

for extremely reasonable prices. Add to that a child-friendly menu and amazing daily specials. Chef Vance will even prepare custom vegan entrees with just 24-hour advance notice. It’s all here!

Raised in the San Francisco Bay area, Rebecca Monson is a self proclaimed foodie, She started cooking when she was 5. From her mom, she learned to invent original recipes sharing the “epicurean delights” with family and friends. She loves to entertain, spend time with family and is on staff with us at St. George Health and Wellness Magazine as well as working as Director of Business Development at Corporate Alliance.

Come experience for yourself the culinary genius of Cliffside, located at 511 S. Airport Rd in St. George. Visit their website: www.cliffsiderestaurant.com or call (435) 319-8272.

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Finally, a Solution for Peripheral Neuropathy By Ward Wagner, DC Peripheral neuropathy is a condition usually only known and understood by those who suffer from it. The pain is often described as tingling, burning, sharp, pins and needles, or walking on glass. More than 20 million Americans suffer from this condition, caused by damage to the nerves. This pain affects everything, including work, play and ultimately your quality of life. However, I want you to know that there is hope. You can get rid of your pain and get your life back. Until now, the most common treatment options for peripheral neuropathy have been potentially addictive narcotics and injections. Some patients have found temporary relief, but most have been frustrated with these remedies because they only mask the pain, and become less and less effective over time. None of them address the cause of the pain. In our clinic, we have great success with patients who have not been helped by any other treatment. Most of these patients are desperate to find something that will eliminate their pain. If you fall into this category, we offer you hope. Patients travel hundreds of miles to visit our clinics, and doctors who are out of treatment options refer patients to our clinics. Ask yourself this: “If there is a cure for my pain, wouldn’t it be worth trying?”

I was on all the neuropathy drugs, and they made me stupid. One even sent me suicidal… After Calmare therapy, my symptoms are gone, and I have feeling in my feet that I haven’t felt in 30 years!” - John William The Calmare MC-5A uses a biophysical rather than biochemical approach, and with a multi-processor is able to simultaneously treat multiple pain areas by applying surface electrodes to the skin. The device creates and sends a “no-pain” signal, which becomes the dominant signal received by the brain, thus overriding the pain signal and providing relief for the patient. In honor of the technology’s Italian inventors, they call this medical device “Calmare.” Translated from Italian, “calmare” means “to soothe or ease.” Treatment utilizing the Calmare device eases the suffering that patients endure from debilitating pain of peripheral neuropathy. 40 www.saintgeorgewellness.com

• Sharp Electrical-Like If you have beenPain in pain feet for or 90hands days or longer,

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expires 6/30/14 Many people who undergo chemotherapy develop neuropathic trigeminal neuralgia. They prescribed an pain. They may also notice that regular everyday activities that weren’t anti-seizure medication to help control painful before are now very painful. This can be anything from the mini seizures, or spasms, that would touching a cold surface to feeling a breeze on the skin. Symptoms accompany the pain. The downside was typically develop in the extremities such as fingertips and work their www.sperotherapy.com that I would have “spins” or get lost in way inward. You don’t have to suffer with this pain. Treatment using the Calmare device is attracting attention from a fog that was so bad that I thought I Salt Lake City St. George people across the Intermountain West. It was featured December wasn’t going to be “me” anymore and that 1377 E. 3900 E.17-yearTabernacle Ste. 301 23rd, 2010 on KSL 5 news as the treatment that has 249 helped I was going to lose my job. I met with a S. Ste. 201 About the Author old lightning strike victim, Alex Lambson. Alex St. suffered severe City, 84124 George, UT neurologist 84770 who told me ISalt wasLake going to be UT Dr. Ward is a Dr. Chalmers Dr.Wagner Wagner nerve damage as the lightning arced from another victim and struck al Law some exclusions may apply. on this medication for the rest of my life. Chiropractic and CopyrightPhysician © Epic Marketing 2011 him in the chest. “I get pretty much every kind of pain imaginable. has been practicing for eighteen Sometimes it feels like I’m getting stabbed. Other times, it feels just Within one week of Calmare therapy, years in St. George, UT. like someone is squeezing my arm really hard,” comments Alex. He I am back to “me.” I have my life back, He is Board Certified as an Independent Examiner and continues, “Usually five minutes after I get plugged into the Calmare, I’m back to work, I’m driving again,… Impairment Rating Physician. my pain is almost completely gone.” (To view the entire story, go to: The pain has decreased tremendously.” He has seen many people’s lives painreliefcentersofutah.com) Shauna Smith ruined as a result of injury Calmare treatment has to do with manipulating how your body and the side effects of drugs interprets what’s happening in the peripheral nerves. Instead of using therefore, his primary focus is healing conditions naturally. drugs to chemically mask the pain, the Calmare targets the electrical We are so confident we can help you, If you would like further system to correct the cause of the pain. that we are offering a free, no obligation information regarding spinal treatment. This treatment is absolutely decompression or laser therapy, non-invasive. It takes approximately 45 go to painreliefcentersofutah. I was suffering with extreme facial pain that doctors thought was minutes, and you will feel the difference com or call Dr. Wagner at 435673‑1443. a TMJ disorder, but was eventually diagnosed as a condition called after just one treatment.

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Pound the Pavement for Parenthood By Diane Fletcher The appeal to have children and grow our families seems pretty natural for the majority of us. Of those couples trying to conceive, one in seven will have difficulty and face challenges due to infertility. The frustration and heartbreak that accompanies infertility can be devastating. As a member of the staff at Utah Fertility Center, nothing is more satisfying and rewarding than seeing hope established or renewed in the eyes of struggling couples as our physicians offer options and hope. Our nurses and clinical staff at UFC walk side by side with our patients to teach, coach and hold their hands along the way. They lift them up on the hard days and truly celebrate their joy when positive outcomes are achieved. My own gratitude for the science and technology in reproductive endocrinology comes easily as I return home each day to a family of boys, two of which are thanks to the process of in-vitro fertilization. Every coupleâ&#x20AC;&#x2122;s road is different and each person deals with their infertility journey differently. No matter where you are in the process or what option you have decided to pursue, there are people and organizations that care and want to help.

44 www.saintgeorgewellness.com

About the Author Utah Fertility Center is one of the Diane attended Utah State sponsors for the upcoming Southern University and graduated Utah Pound the Pavement for from Weber State with a Parenthood 10k/5k/1mile race and event Bachelorâ&#x20AC;&#x2122;s of Science degree. She assists patients who are on September 13. Pound the Pavement traveling from a distance to for Parenthood is a non-profit charitable undergoing fertility treatments organization that brings infertility and aims to make their stay as seamless as possible. She enjoys awareness and support, and offers spending time with her 5 boys opportunities for sponsorship to help â&#x20AC;&#x201C; including her husband and with the financial burdens of adoption loves living in Utah. or fertility treatments. The 10k/5k/mile race is a fantastic opportunity give or receive support from your loved ones and to connect with others who can relate to your experiences and appreciate that you are truly not alone.

For more information on the Southern Utah Pound the Pavement for Parenthood race and other events that Utah Fertility Center is sponsoring visit our website at www.utahfertility.com .

St. George Health & Wellness Magazine | September/October 2014 45

Peripheral Neuropathy and Balance By Ben Johnson, DPT Having a fall can be a very scary and traumatic event. In many cases falls can lead to serious injury and possibly death. I have also seen how having a previous fall can cause people to avoid regular activity simply out of fear. Throughout my practice as a physical therapist there have been many opportunities to assist people with both peripheral neuropathy symptoms and balance problems. In many instances it is not a surprise to see patients who suffer from both. Most often when thinking about balance or dizziness issues we think of the vestibular system, or inner ear, but in many instances there are many other factors at work leading us to feel unsteady on our feet, such as peripheral neuropathy. The brain relies on feedback from many sources in order to keep us on our feet as we move throughout the day. The three main sources are: our vision, the vestibular (inner ear) system, and our somatosensory system (sensation/proprioception). These systems relay information to our central nervous system (brain/spinal cord) and then that information is sent back to our body to keep us stable and to prepare for movement. An example of this is walking along the pool during the hot summer months. We see water on the ground and our experience tells us this could be slippery. As we step into the water and our foot begins to slide the nerves throughout our legs are stretched and stimulated. This information is quickly sent to our central nervous system, processed, and returned to the muscles throughout our spine and legs. We then correct our footing and can proceed without falling to the ground. Peripheral neuropathy not only causes many uncomfortable symptoms of pain, burning, tingling, and/or numbness, but it can also delay how quickly the nerves respond, slowing the response to our central nervous system and also to the muscles throughout our legs and body. This then increases our risk of falls and further injury. Physical therapy can be a great asset to decreasing the risk of falls, despite this terrible disease. Testing can be performed to assess flexibility, strength, sensation, equilibrium, and motor responses. The NeuroCom® Equitest® is used as a “gold 46 www.saintgeorgewellness.com

standard” for balance and equilibrium testing, and can assess if the peripheral neuropathy has progressed to the point of impaired somatosensory (sensation/proprioception) and delaying how quickly the muscles respond. A physical therapist, like myself, can then use this information along with other tests to determine strength, flexibility, and coordination to develop a personal program to improve balance. Exercises designed to increase balance, strength, and flexibility have been shown in many studies to decrease the risk of falls and how a person walks

despite their neuropathy. Another treatment that has been used in our clinic, that has provided great results to improve nerve function that is lost with peripheral neuropathy, is the ReBuilder® system. This modality can act like a “pacemaker for the nerves” helping to restore normal nerve function to damaged nerves. This has been seen to not only decrease the symptoms associated with the disease, but also to improve the motor response during balance testing. St. George is a wonderful com munity and has the professionals and equipment to serve those suffering with balance problems with peripheral neuropathy. There is no better time than the present to improve our balance and decrease the fear of receiving an injury related to a fall.

About the Author Ben Johnson was raised in Mesquite, Nevada. He graduated from Dixie State College and Southern Utah University, and returned to Southern Utah after obtaining his Doctorate of Physical Therapy degree from Pacific University in Forrest Grove, OR. He currently resides in St. George with his wife and two daughters.

St. George Health & Wellness Magazine | September/October 2014 47

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Understanding Diabetes: Prevention & Treatment By Chris Busk, MD Diabetes is a disease that afflicts 26 million Americans, although 7 million of those people don’t even know it. Another 58 million have a precursor form of the disease, called pre-diabetes. The number of people with this diagnosis has increased at epidemic proportions. Here’s a brief review on diabetes – symptoms and diagnosis, treatment, and most importantly, PREVENTION. “Diabetes” refers to a group of diseases that cause high blood sugar because either the body doesn’t produce insulin or the cells are not sensitive to insulin. Insulin is a hormone that regulates sugar in the body and it causes cells to take up sugar from the bloodstream. High sugar levels over time are harmful to the body, resulting in nerve damage, increased rate of heart attacks and strokes, kidney failure, infections, and blindness. Type I Diabetes accounts for just 5 to 10% of all cases and occurs when the body stops producing its own insulin. It is typically diagnosed in children or young adults and was previously known as juvenile diabetes. Symptoms are increased thirst, urination, and hunger (though one typically loses weight). We don’t know how to prevent it. It is treated with insulin injections or a pump. Type II Diabetes is by far the most common type and is the focus of the rest of this article. It occurs when the body’s cells start to ignore or become less sensitive to the insulin. It was previously referred to as “adult-onset diabetes” because it is primarily diagnosed in older people. Symptoms are vague and may develop slowly and a person could have it for years and not realize it. Type II Diabetes is screened for and diagnosed most commonly with a fasting (first thing in the morning) sugar level that is elevated. Risk factors are age, obesity, and sedentary lifestyle. You can’t do much about aging, but lifestyle changes of improving diet and exercise can prevent the disease or slow its progression. Obesity is the main factor contributing to the epidemic of diabetes. Ben Franklin’s famous quote is “An ounce of prevention is worth a pound of cure.” If that’s the case, how much is a pound of prevention worth? A study shows losing just 7% of one’s body weight (14 pounds for a 200 pound person) reduced the risk of diabetes by 58%. That’s big! When it comes to exercise, the key initially is simply putting in the time. 30 min x 5 days a week = 1500 minutes and include some resistance training. There are plenty of resources for this. Now for those of you that have already been diagnosed with Type II Diabetes, you hopefully understand that there are three main aspects to treating the disease. 1) Lifestyle change (diet/exercise). This is still the most important and the active component of your treatment. The next two aspects typically involve your doctor and

taking inexpensive medications. 2) Manage other cardiovascular risk factors. Keep your blood pressure in a good range (less than 130/80 is usually About the Author the goal). Your goal for cholesterol level is Growing up in Richfield, UT, Dr. Busk has “red rock” in his also much lower when you have diabetes. blood. Graduating from BYU A daily aspirin is usually appropriate. and the Medical College of 3) Get your sugar levels under Wisconsin, he served in the control. Most diabetics (unless they Air Force and was deployed in Operation Iraqi Freedom. Now have kidney problems) take a pill called part of the St. George Clinic metformin that along with a healthy diet (Family Healthcare), Dr. Busk and avoiding sweets, has a huge impact enjoys caring for patients of all ages and counts relationships in bringing down sugar levels to a safe formed as the most satisfying of range. Depending on how advanced the his practice. He is also fluent in diabetes is, some people have to take Spanish. multiple pills or shots, but it can be controlled. It’s important to see your doctor every six months if you have diabetes. In fact, insurances now grade or rate physicians based on appropriate management at those visits. Many of my patients report that getting diagnosed with diabetes was one of the best things that happened to them. How could this be? It basically boils down to the fact that the diagnosis was a wakeup call, and a call to action. As a healthy lifestyle becomes a priority again, people feel better – body and soul.

St. George Health & Wellness Magazine | September/October 2014 51

Southern Utah Clinic Family of Services

St. George Clinic 1/4 Page

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(on Page 50 of Last Issue)

(Copy coming) Look at ad on back cover for look and feel.

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52 www.saintgeorgewellness.com

Joseph Te Hematology and Oncology 1/4 Page (Copy coming) Need to Create New Ad

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St. George Health & Wellness Magazine | July/August 2014 53

Weâ&#x20AC;&#x2122;ll save you a seat. For better care and convenience, we offer a call-ahead program at our InstaCare clinics. Prior to your visit, call ahead to receive an arrival time that better fits your schedule. Once you arrive, just check in with us and expect a shorter waiting period to see a physician. We provide care for urgent problems including sore throats, cuts, minor accidents, ear infections, broken bones, and more. Both evenings and weekends, our physicians are happy to treat patients of all ages. With locations in Hurricane and St. George, weâ&#x20AC;&#x2122;re here when you need us.

Call ahead at (435) 688-6388

River Road InstaCare: 577 South River Road, St. George Sunset InstaCare: 1739 West Sunset Blvd, St. George Hurricane Valley InstaCare: 75 North 2260 West, Hurricane 54 www.saintgeorgewellness.com

Dr. Tyler Haberle on Eating for a Healthy Heart By Kristy Ann Pike A number of factors can contribute to your risk for heart disease. Some of them, like age, gender, and genetics, you have no control over. Then there are the lifestyle factors – the things you can change. Of these, diet, exercise, and smoking are typically considered “the big three.” According to Dr. Tyler Haberle of Intermountain River Road Internal Medicine, diet may be the most misunderstood of those lifestyle choices. “There’s a lot of myth surrounding what makes a heart-healthy diet,” said Dr. Haberle. “For instance, many people believe that a low-cholesterol or low-fat diet is the best diet for your heart. That assumption is based on the misconception that all cholesterol and fats are bad. They’re not – for example, it is more important to limit saturated fat than total fat.” Dr. Haberle points to two large recent studies that looked at people living around the Mediterranean Sea. “These folks seem to have less heart disease than we do here in the United States. The question is why. Is it genetics, diet, or something else?” The evidence seems to point, at least in part, to diet. “What we call ‘The Mediterranean diet’ isn’t necessarily low-fat, in fact it is higher in total fat than many other so-called ‘heart healthy’ diets. But it is made up of primarily plant-based foods and olive oil,” said Dr. Haberle. “That is very different than the way we eat here, where we base our meals around meat and high carbohydrate food products.” Key elements of a Mediterranean diet include: Lots of vegetables and fruits. Choose from a wide variety of unprocessed produce. Whole grains. “Be careful choosing your whole grains,” said Dr. Haberle. “Wheat breads and what they label as ‘whole grain’ in the grocery store isn’t necessarily whole grain, and it often contains lots of preservatives.”

Plant-based proteins. Legumes, beans, and nuts are good examples. “Although nuts are high in fat, it’s good fat,” said Dr. Haberle. Fish. “When you live near a body of water like the Mediterranean Sea, you’re naturally going to eat fish. I grew up in Utah, and am personally not a big fish fan. If you don’t love fish, that’s okay, just don’t eat a lot of red meat, limit the portion size of your meat, and don’t eat meat at every meal.” Olive oil. “Olive oil has a different kind of fat than butter or margarine, and it’s better for you.” Herbs. “Season your food with spices and fresh herbs instead of salt.” Finally, “Limit your junk food. Get rid of manufactured snacks and sweets, and anything that has to be packaged,” said Dr. Haberle. If you need a treat, “there is some evidence that a small amount of chocolate daily can decrease your risk of heart disease.”

About the Physician Dr. Tyler Haberle is an internal medicine physician at Intermountain River Road Clinic. For more information please call (435) 688-6200.

St. George Health & Wellness Magazine | September/October 2014 55

56 www.saintgeorgewellness.com

St. George Health & Wellness Magazine | September/October 2014 57

Enhance Brain Performance with

Butter!

By Regan Archibald, L.Ac, CSSAc. MSOM It is estimated that we use only 10% of our brain’s capacity. If you are like me then you have had foggy days where using 10% seems like a very high percentage. Our brains comprise about 2% of our bodyweight, but use at least 20% of the electrical energy in our bodies. Interestingly, our brain’s energy use increases to 25% when we are sleeping. So how can you keep this incredibly vital organ functioning at its best? From what I can see, the key to having healthy brain function is to give your brain an optimal energy supply. Most would argue that the brain needs glucose as its optimal energy source but what we are finding is that only a small portion of your brain needs sugar. What the brain actually prefers are ketones from fat as its energy source. For those of you wanting to optimize your brain performance, 58 www.saintgeorgewellness.com

not to mention decrease inflam mation in your gut and heart, you need to eat more fat from butter. Many of you are probably thinking “butter is bad for me because it is full of saturated fat.” I thought the same thing, until I did some research on how to optimize brain function and butter kept coming up as the superior brain food. Butter is now considered by many to be the new “superfood,” even though it has been used for at least 4,500 years. How did we get so far removed from fat? One of the early campaigns against fat began when Dwight Eisenhower was diagnosed with heart disease in 1955. His team of scientists and doctors, including the snit-fat crusader, Ancel Keys concluded that saturated fat and butter caused his chronic disease. The then President was put on a low-fat, low-cholesterol diet of dry toast and Sanka for breakfast and only one egg per week, even though his total cholesterol was 165 ml/dl at the time of his heart attack. Even with his strict dietary program Eisenhower’s total cholesterol continued to rise up to 259 ml/dl the day he left office. He was also diagnosed with Crohn’s disease (or ileitis) on May 10th, 1956 and Eisenhower continued to have several more heart attacks and eventually died of heart disease even with his new diet. President Eisenhower’s diseases were caused by chronic inflammation. Research shows that inflammation is the cause of at least 95% of chronic diseases in the body. Most inflammation starts in the gut from food sensitivities. Food sensitivities have been shown to cause a number of chronic conditions including migraine headaches, Alzheimer’s disease, irritable bowel syndrome (IBS), joint pain, fibromyalgia and BRAIN FOG. The first step in eliminating inflammation is by testing what foods you are having a delayed immune reaction to with ALCAT labs. This blood test measures how your neutrophils react to food particles. 70% of your immune cells are aimed at the gut to expel and kill foreign invaders. With the amounts of genetically modified and

chemically laden foods that we are exposed to, our immune system overreacts to even healthy foods. For nutrients to get to your brain they have to first be digested in the gut. If you have inflammation then the digestive process is greatly reduced and your brain function will suffer. The new science shows that our brains perform better by using fat as a fuel source rather than glucose (sugar). Just like electrical wires need insulation to carry energy, so do the nerves in your brain. Fat provides the lubrication that allows you to put together information for creativity, memory storage and for name recall or the date of your anniversary. When the myelin sheath is fully lubricated, thoughts and words form faster and you feel more clarity, you will also be using ketones as your primary brain food which is your brains preferred source. The Truth About Butter Butter provides you with loads of vitamin A to support thyroid and adrenal function. It also contains lauric acid which keeps fungal growth down in your gut. Butter contains lecithin which is essential for cholesterol metabolism and is a great source of Vitamins E, K and D. Butter is used by the body as an energy source and is a high source of iodine. It also helps in childrenâ&#x20AC;&#x2122;s brain and nervous system development. But the best part about butter is that it tastes great and my kids will eat lots of it!

When I shifted my diet to using healthy fats as my primary fuel source my memory improved by 40%, my strength increased, and I now sleep much better. My patients who use fat as their major fuel source report the same changes including mood enhancement. Ideally you will eat 50-70% of your calories from healthy fats, 20-25% from healthy About the Author Regan Archibald is a board proteins and 20-25% from healthy certified licensed acupuncturist, carbohydrates. Fruits and small amounts master of science in Oriental of starches need to be consumed in the medicine and is the clinic evening if you want to keep your body in director at East West Health. He teaches courses fat-burning mode. on nutrition, brain function, The first step in any new process is food sensitivities and wellness to try it out for yourself. Iâ&#x20AC;&#x2122;m sure that throughout the U.S. and has even made an appearance in you will appreciate the way that butter Ireland. makes you feel and most of us agree that we like the taste! My favorite brand is Kerrygold butter. One visit to Ireland, and seeing their happy cows grazing on the grassy green slopes did it for me. A note of caution: your brain will run like a G-6 so get ready!

St. George Health & Wellness Magazine | September/October 2014 59

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IV Nutrition Therapy By Riverside Medical Arts and SGHW Staff Most people are familiar with the term intravenous (IV) and know that they administer fluids and medications through the veins and are common in hospital settings. What most people don’t know, however, is that IV therapy can also be used for nutritional purposes, and that Riverside Medical Arts is an IV Therapy provider. Compared to other routes of administration, IV is the quickest method to deliver fluids throughout the body, be it medication, blood, electrolytes, or even vitamins and nutrition. Infusion therapy is becoming more and more popular, and considered by many to be the ideal way to deliver essential vitamins, minerals, nutrients, and anti-oxidants in high concentrations directly to your cells. Since your ability to effectively absorb nutrients from food and oral supplements can be diminished by medications, food allergies, intestinal disorders, environmental toxins, or age, you may not be supplying your cells with the amount of nutrition they need to function at peak capabilities. Riverside Medical Arts offers many infusion protocols to treat a wide range of symptoms and conditions, including: • Boosting the immune system • Vitamin and mineral deficiencies • Anti-aging • Cold and flu symptoms • Preventive care • Optimizing athletic performance • Therapy before and after surgery for optimal recovery and healing. Infusion therapy at Riverside Medical Arts is safe and effective. All IV bags are prepared by a registered pharmacist under sterile conditions and administered by a trained registered nurse. All treatments are personally directed and closely supervised by Dr. Gayle M. Carter, who is well known in the Southern Utah area. Dr. Carter was the inaugural recipient of the Michael Worley Award, presented to the outstanding resident in obstetrics and gynecology at the University of Utah. He has been board certified by the American Board of Obstetrics and Gynecology since 1989. He is superbly trained in the use of cosmetic lasers, Botox cosmetic and dermal fillers. He has served as president of the medical staff at Dixie Regional Medical Center and is a past chairman of the Department of Obstetrics and Gynecology. He has served on the medical executive committee at Dixie Regional Medical Center in St. George and is currently serving on the Hospital Governing Board. Dr. Carter is licensed in both Utah and Nevada. Riverside Medical Arts has an in office laboratory to determine specific deficiencies for each individual client. Dr. Carter is currently offering 20% off the consultation for both new and established patients. We invite you to contact us for further information at (435) 628-6466. St. George Health & Wellness Magazine | September/October 2014 63

About the Author Dennis Leavitt is the General Manager of L’Chef LLC, a local manufacturing company which utilizes Alive&Well services. For 2 years his company has seen greater employee satisfaction, increased productivity, and lower overall benefits package spending. Mr. Leavitt also serves on the Alive&Well advisory board.

Mobile Medicine with Alive&Well By Dennis Leavitt When you have your health, you have everything. When you don’t have your health, nothing else matters at all.” I think most of us would agree with this Augusten Burroughs quote. However, societal circumstances cause most of us to neglect our health until something “major” goes wrong. The old adage “if it ain’t broken, don’t fix it” might be the reason many of us aren’t proactive about our health. But why not do something to keep “it” from breaking in the first place? Medical and wellness care are vital. But battling against high medical care costs, long waiting periods for doctor’s appointments, insurance regulations that are hard to navigate, and sometimes just not knowing where to turn for help can make it difficult. The bottom line is that most people never really get the care they deserve. They don’t consult with professionals for minor issues because they just cannot afford the expense. We change our car’s oil, get the tires rotated, and make sure it’s washed on a regular basis because it is a significant investment. While at the same time, we sometimes take pride in the declaration: “I haven’t seen a doctor in years!” Isn’t that backwards? Shouldn’t we take better care of our body than we do our car? Today’s Solution An innovative approach to health that is picking up momentum in today’s marketplace is subscription care. In simple terms – you pay a small monthly fee, and 64 www.saintgeorgewellness.com

that gives you unlimited access to a provider team of doctor’s, nurses, PA’s and wellness coaches. This provider team cares for you personally. They focus on preventive care, wellness care, and are equipped to handle your acute care needs. Using this system, you can finally afford to focus as much attention on your health and overall well being as you do on your car. Many of the people who end up in emergency rooms and insta-care facilities don’t really need to be there, they just don’t have anywhere else to turn. When you can’t get good advice “now,” or can’t wait for a doctor to finally “fit you in,” you feel obligated to turn to those very high priced facilities. Don’t get me wrong; there is absolutely a need for critical care. Emergency facilities have their place. Subscription care providers do not replace them, nor do they provide care for every major medical problem. They are just preventive in nature, and do an especially good job at maintenance, prevention, and solving all the little issues. The best provider teams have the ability to refer you to the right specialist, and to get you in ahead of others at discount rates. Southern Utah’s subscription care company, Alive&Well, takes an innovative approach to healthcare and is designed to give regular, consistent, and personalized care to individuals and families. Anyone can use the Alive&Well strategy to oversee their most important investment – themselves. What makes Alive&Well special? Two

words – Mobile Medicine! They bring the doctor’s office to you. They incorporate all the best components of acute and preventive medical care (Alive) with the innovative and comprehensive approach of “Whole Fit” services (Well) to create an optimal system of subscription care. Ready... Alive&Well gives each member a comprehensive initial assessment. They identify your “baseline” health, and help you understand your strengths and weaknesses. They work with you to create your personalized health plan. Set... Alive&Well utilizes mobile medicine. Using technology to optimize their efficiency, your provider team gives you consistent care. They come to your workplace or home. They are available for online or telephone consultations, and they attend to you 24/7/365. Anytime you have a medical question, concern, or need – Alive&Well provides proper direction and support. Go! Call Alive&Well today for a free consultation. With monthly subscription plans starting at just $25, don’t you think it’s about time to spend more energy taking care of you – than you do your car?

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St. George Health & Wellness Magazine | September/October 2014 67

Advanced Manufacturing:

A Viable and Well-Paying Career Path

Today’s manufacturing firms are clean, sophisticated, highly technical, and offer viable and well paying careers. In partnership with numerous manufacturers in the county, the DXATC (Dixie Applied Technology College) offers hands-on, competency based training programs that produce skilled and qualified technicians who are in high demand. According to one plant manager, these trained and skilled technicians can make up to five times more than a laborer that might earn just above minimum wage. “All programs offered at the DXATC are in direct response to industry demand. We work closely with local companies to develop and offer training programs that lead to meaningful employment.” – Kelle Stephens, DXATC Campus President. 68 www.saintgeorgewellness.com

Current advanced manufacturing programs offered at DXATC include: Manufacturing Operations, Industrial and Facilities Maintenance, Lean Six Sigma, Quality Control Technician, and CNC (Computer Numerical Control) Machining. DXATC also launched an exciting program for high school seniors this August that will give them a unique opportunity to put themselves on an advanced manufacturing career path: The DXATC AM-STEM Academy of Manufacturing. This program is specifically designed to fill the now empty pipeline with a young, dynamic, and highly skilled workforce. It is tuition-free for high school seniors, and many companies are covering student fees and offering paid summer internships to outstanding students. AM-STEM students will learn OSHA, manufacturing processes, hydraulics, pneumatics, 3-D modeling,

prototyping, CNC machining, robotics, and drone technology. Recently, through a generous grant and partnership with the Utah Clusters Acceleration Partnership, the DXATC received funding to purchase new high tech training equipment that will upgrade existing programs as well give them the ability to create the AM-STEM program, an automation technician certification, and a PLC programmer certification. These advanced manufacturing programs will produce a highly skilled technician that will possess the knowledge, skills, and abilities to take themselves to the next level in terms of productivity and career advancement. *According to Career One Stop - the annual median wage in these Advanced Manufacturing careers in the state of Utah is $50,800* As part of the DXATC accreditation process it is required that each program is to be led by an industry advisory team. These teams are known as Employer Advisory Committee’s (EAC’s). EAC’s are led by company owners, plant managers, front-line supervisors, engineers, and manufacturing technicians that guide curriculum so that programs stay relevant and reflect the needs of the local economy. “The EAC’s are intimately involved in all aspects of curriculum. EAC’s are instrumental in the success of our programs. They provide insight, industry professionals as adjunct instructors, and regularly donate consumables and equipment to our programs.” – Vic Hockett, DXATC Vice President.

Another requirement of the DXATC accreditation process is that the school places a minimum of 70% of its graduates into jobs. Last year in partnership with local manufacturers and the assistance of the Department of Workforce Services (DWS), DXATC was able to place over 90% of its manufacturing graduates into employment opportunities within the county. “DWS plays an important role in job placement of DXATC graduates. DWS also provides the DXATC with data regarding employment needs and relevant job openings that are then used to target future programs and growth opportunities.” – Stephen Lisonbee, DWS Economic Service Area Director “Technical education is a collaborative effort involving partners from the DXATC, Dixie State University, Washington County School District, DWS, Site Select Plus, and too many to mention local industry leaders. Technical education plays a very important role in economic growth and sustainability for Washington County.” – Vic Hockett, DXATC Vice President For more information on DXATC programs please visit us on-line at dxatc.edu or call us at 674-8400.

St. George Health & Wellness Magazine | September/October 2014 69

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About the Author Believing that “Beyond mediocrity dreams are found,” Jeffrey T. Sherman, Principal of ShermanSpeaks LLC is a public speaker and consultant utilizing a relationshipbuilding blueprint to drive fledging companies and individuals to the next level: Defining 2.0™. www.ShermanSpeaks.com

Be Real. Be Vulnerable. Speak. By Jeff Sherman Communication is about having the right stuff and knowing how to use it. The size of the audience is only a detail. Speaking impacts the success of your business, your educational pursuits, and even your outreach to the community in which you live. It is important to realize that communication is much more than the ability to convey a message, it is the epitome of human interaction! Here are 3 factors that will improve your speaking: 1. Determine a clear objective for your speech. Be real. What is it that you are passionate about? Enough so, that you would stand on a “soapbox” to be heard. Ask yourself, Will what I am about to say make a difference? Identify the actions you will take to assure that you are completely and intensely understood. Format the audience’s “take-away.” What will they take home with them? In answering these questions, you will begin to formulate a premise upon which you can purposefully construct your presentation. Start with your objective in mind.

2. Know where to take a stand. Be vulnerable. You must be heard. While it is important to have a message and to be willing to take a stand, placing your “soap box” in the middle of nowhere will most likely create only disappointment. We must know, in clarity, where to take our message in order to obtain full advantage of delivering it. Who is your audience? How can you best get in front of them? And what will strike a chord in that setting? How will the onlooker see your human side? 3. Amplify your voice. Speak. Your message is practiced. Your delivery is keen. You’re even so bold as to step up and make a stand. But you won’t be heard if your true identity is hidden and your face buried. If you are going to speak on purpose, speak up and be heard! Use facial expression, body language, and purposeful stage presence to amplify your voice. Let the audience get to know you when you address them. Be real. Be vulnerable. Speak.

St. George Health & Wellness Magazine | September/October 2014 71

A New Age is

Dawning!

By Brandon Hansen In looking at options for financial health and wellbeing going into our retirement, HUD (Housing and Urban Development) has announced some exciting new changes that will benefit our senior clients beginning in August! Besides adding some more flexibility to the reverse mortgage loan terms and options, they have improved the loan in two significant ways that will open up the option to more of our senior clients that are wanting to buy a home, or simply eliminate their current mortgage payments for life. The first exciting change is that HUD or FHA (Federal Housing Administration) will now begin insuring both husband and wife for life with no mortgage payments, as long as either spouse is over 62! Never before in history has HUD insured both spouses unless both were over 62, and now they will. So, if you are married and one of you are over 62, then both husband and wife will be protected in the home for life with no mortgage payments. In the past, if I had a client that was 62 and he was married to a spouse that was 58, then they would not be able to get a reverse loan. You could not buy a home for roughly half the price and have no mortgage payments for life, or you would not be able to stop making mortgage payments on your current home unless you and your wife were both over 62. Now you can. As long as either one of you are over 62, you can take advantage of the reverse loan to 72 www.saintgeorgewellness.com

purchase a home or to refinance your current home and have no mortgage payments for life. Another exciting change is that loan limits have increased to allow a lower down payment or a higher loan amount in order to pay off the existing mortgage, especially if you are over 70. The older we are, the more of a benefit or improvement in the current loan scenarios. This will allow older clients to purchase a home for a lot less money than previously needed. If you are in your current home and you are older than 70, it allows more of a loan amount that might be able to pay off your current mortgage now when it would not before because of the lower lending amount. Talk to your senior mortgage planner and or financial advisor about the new loan options and changes with the reverse mortgage. These exciting changes will expand your options, but there are always pros and cons with financing, and so your planner will need to make sure you review all of your options to ensure that your financing matches your long term financial plans. Brandon Hansen is Senior Mortgage Banker and Registered Investment Advisor Representative for Cherry Creek Mortgage/Investment Advisors International and can be contacted at 435-668-2840/435-674-9200, or visit the website at www.cherrycreekutah.com

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St. George Health & Wellness Magazine | September/October 2014 73

Medicare Open Enrollment – Coming Soon! By Dale Bott For those who qualify for Medicare health insurance, open enrollment will be October 15th until December 7th, 2014. This is the time to review your current plan, make any changes needed, and review all of your current options. There are many choices and many things to consider. This process can be extremely confusing, but it doesn’t need to be. Here are some things to consider when making this very important decision: 1. Your personal heath and your family history. This is not a short term decision. Yes, Medicare Advantage and Part D (prescription) plans change every year, but when making your decision you want to look long term. You shouldn’t just base your decision on your current 74 www.saintgeorgewellness.com

health and the prescriptions you are currently taking. Common sense and looking honestly at your health and family history will dictate the majority of your decision, even more than cost. 2. Total cost. Many people use the monthly premium as the major factor of their decision, but this could be a huge mistake. You need to factor in all the costs and decide how much risk you want and how much risk to mitigate. Medical expenses are the leading cause for bankruptcies in Utah. So what are the other costs? a. D eductible – the dollar amount of the medical bill you have to cover before Medicare or your insurance will kick in. b. C o-Payment – the dollar amount you pay up front for a

service. For example, your physician’s office might collect a $20 “co-pay” when you come in to see the doctor. The amount is pre-determined by your insurance provider. c. Co-Insurance – the percentage you will be responsible for after Medicare and/or your insurance company pay their portion. d. Maximum out-of-pocket – this is your worst case scenario on the medical side. It’s the maximum you will pay in the year before the insurance company picks up everything Medicare-covered at 100% for the rest of the year. Original Medicare has no maximum out of pocket. 3. Medicare Advantage vs. Medicare Supplement. You can only choose one plan, so you will need to determine which fits your personal situation the best. Each has their strengths and weaknesses. Sometimes husbands and wives will need to have different types of plans and/or be with different insurance companies. 4. Add-ons to Advantage or Supplement plans. To help mitigate risk, insurance companies offer supplemental plans like hospital indemnity, accident, and critical illness plans. These can offset deductibles and other medical expenses which may change your thoughts on what plan you really want to go with.

5. High Deductible option. Great option if you’re pretty healthy and want to keep costs low. The deductible is high but the premium (cost per month) is much lower than other plans. 6. Using an authorized independent agent. It costs you nothing to use an agent, but it can cost you a lot if you don’t. Agents typically know about plans About the Author P. Dale Bott is an independent that the insurance companies don’t insurance agent and has been advertise. Also, agents are required to serving his clients for over share all pertinent information while the 22 years. He can be reached insurance companies can just enroll you at any of the following: cell phone 435-817-0188, email over the phone without going over all dalebott@msn.com, or fax the particulars. 866-390-9425. Open Enrollment is coming, but don’t let it be a stressful experience! Making the right decision isn’t as difficult as it may seem. You just need to ask the right questions to get the right answers. Feel free to call on me to help you navigate this process.

St. George Health & Wellness Magazine | September/October 2014 75

Take the Stress out of Retirement Planning

76 www.saintgeorgewellness.com

By Dustin Schofield The 76 million Americans born from 1946 to 1964, otherwise known as the “baby boomers,” have driven major national trends in their lifetime and are living longer than any previous generation. True to form, they are now redefining retirement, too! Today, with the oldest of them having turned 60, some already retired, and many thinking seriously about retirement. And there’s a lot to think about for the aging boomer: • Do you want to retire outright and never work again? If so, how many years do you need to keep working before you can realistically afford to do that?

• Do you have the opportunity or desire to “reinvent” yourself and start a new career – in other words, retire sooner from your present job and spend more years following a passion that can also provide at least a modest income? • With large corporations continuing to downsize, your company may offer you a retirement package. If so, it makes a big difference how you choose to receive it. If handled well, how far can your package take you toward financial independence? • If your corporation offers a traditional pension – perhaps in addition to a 401(k) plan – how much is your pension account worth? Have you been with the company long enough for those assets to be fully vested? Will the plan continue to be funded? Should you take your money as a lump sum? What about your beneficiaries? • When it’s time to take your 401(k) assets, what are your options? What’s the best way to designate beneficiaries for your legacy?* • If you’re fortunate enough to have stock options as part of your corporate compensation plan, how should they be factored into your retirement plan? Do you fully understand what you own? • Once you’ve retired, how much can you take from your account each year and still be confident that you won’t outlive your money? What is the best way to structure your assets to benefit your heirs? What role should life insurance play in retirement and estate planning? • Federal tax law is designed to reward investing for retirement, but it gives the full rewards only to those who know how to take advantage of the rules. The options are many, the rules are complicated, and tax laws change from year to year. How can you get all of this under control without making it a full-time job? That’s where your financial advisor, along with your tax and legal advisors, comes in. Ask these professionals to help you address concerns connected with planning your retirement – everything from clarifying your dreams of financial independence to the psychology of spending and saving to developing an investment policy statement to planning your estate.

This article was written by Wells Fargo Advisors and provided courtesy of Dustin Schofield / Vice President of The Schofield Group Investment Management in St. George at 435-674-3601 or www.theschofieldgroup.com Disclosures: Investments in securities and insurance products are: NOT FDIC-INSURED/NOT BANKGUARANTEED/MAY LOSE VALUE Investment products and services are offered through Wells Fargo Advisors Financial Network, LLC (WFAFN), Member SIPC. [The Schofield Group Investment Management] is a separate entity from WFAFN.

Dustin Schofield, Vice President of The Schofield Group Investment Management in St. George.

*Withdrawals are subject to ordinary income tax and may be subject to a federal 10% penalty if taken prior to age 59 ?. Wells Fargo Advisors / Wells Fargo Advisors Financial Network is not a legal or tax advisor. However, our financial advisors will be happy to work with you and your chosen tax and legal advisors to help you meet your financial goals.

St. George Health & Wellness Magazine | September/October 2014 77

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This issue’s featured story from

BRAD ESPLIN Red Hills Animal Hospital

DOESN’T MATTER IF IT SLITHERS, FLIES, OR BARKS, IT’S FAMILY By Sarah Shepherd

He’s been called on to help ferrets, skunks, and even a tarantula with a broken leg. Caring for a variety of animals is just another day for Dr. Brad Esplin, a Veterinarian at Red Hills Animal Hospital. Brad does everything he can to take care of people’s pets that, in most cases, are actually more like family. “For many people, their pet is an important part of their life,” Brad said. “It is very rewarding to be able to care for an important part of their family.”

Providing that care as a veterinarian has some unique challenges. Brad needs to know the anatomy and physiology of several different species in order to diagnose and treat them. Brad said he uses several resources to learn and stay updated on the best practices for all the different species. “I very often refer to my books with exotic animals,” Brad said. “And I’m on the phone generally once a day with an internist asking questions so I can get a second opinion on a direction I’m heading as far as treatment.”

“For many people, their pet is an important part of their life.” Brad attributes the success of the animal hospital to an effective working relationship with his business partner, Dr. Scott Hanning. 80 www.saintgeorgewellness.com

“It is very rewarding to be able to care for an important part of their family.” “It’s nice to have both of us here so we can complement each other,” Brad said. “We consult daily on cases we are working on.” These daily efforts Brad makes to help and care for close family members of pet owners comes from his own personal love for family. Brad and his wife Bizzy have eight children of their own who range in age from 18 to three years old.

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“My number one priority is my family. I love what I do as a professional, but I also love spending time with my family.”

“As parents, we are all learning,” Brad said. “None of us are perfect but we do the best we can. We love our children and try to provide the best environment possible for them, “My number one priority is my family,” Brad said. “I love whether they are adopted or biological, so they can reach what I do as a professional, but I also love spending time their full potential.” with my family.” As Brad and Bizzy were looking to grow their young Many of the pet owners Brad meets daily see their pets family, they decided adoption was right for them. Six of their as close family. As a loving father and husband, Brad reaches eight children were adopted through the foster care program. out to care for them because he knows firsthand the impor“We felt like we had more to give and we love children,” tance of family. Brad said. “We wanted to open our home because we had the time, the resources, the love, and the desire to have more To watch, listen to, and read more children.” Brad said he and Bizzy knew of the potential challenges community stories like Mark’s visit that come with adopting from the foster care program, but also knew there would always be challenges with children, adopted or biological.

AD SPACE St. George Health & Wellness Magazine | September/October 2014 81

By Holly A. Wall, BCTMB, LMT The beginning of this school year brought a huge transition in my life… my baby started kindergarten! As a mom of seven children, the day was long in coming! In helping my daughter prepare for school, I had her attend “Safety Town” put on by St. George City over the summer. Among the lessons about police officers being our friends and stranger danger they covered the principles of safe street crossing; Stop, Look, Listen, GO! (my words – not safety town’s). Stop at the edge of the street, Look both ways, Listen for cars, and then GO! (if it’s safe). So how does this apply to health? Daily we are faced with choices about our health and what is or isn’t best for us and I say… well – STOP! Take an inventory of you! Look inside yourself and at your surroundings– what do you see? As you focus on your heart, mind, and each part within you, do you hear any messages? What do you see, feel, or sense about yourself? What is your body, mind and heart telling you? You may or may not think you are receiving any messages – but your body is telling you all kinds of things! That 82 www.saintgeorgewellness.com

ache in your back, that twinge of pain in your knee, that chronic headache or “pinched nerve” that’s been bothering you for years – they are all messages. You may even be getting a lot of positive “thank you for taking such great care of me!” messages. (Good Job!) I invite you to take a moment to really LOOK inside yourself. Even if you are only using your imagination and don’t have a belief yet in trusting your instinctive self. Look inside and ask what is going on within. Go organ by organ, system by system and simply ask – are you happy? Is there something that you need to be aware of? Instinct, Intuition, Awareness. These are all words to describe the listening we do within ourselves. As you make a practice of taking the time to LISTEN, your body will help you be more aware of things that may need to be balanced, corrected or cared for. Many of the things our bodies make us aware of can be taken care of without outside help. We are powerful beings capable of creating new thought patterns or trying new experiences without help from someone else! But what happens when you don’t feel like you’re hearing the messages? Or perhaps life has become overwhelming and you just want that second opinion? Seek it out. A trusted doctor or friend, prayer, beautiful music, a walk in nature, a really good massage, or perhaps some other kind of specialized care are all supportive methods to assist you.

Giving attention to the areas that your body may need caring for gives you a new way to LIVE. The LIVE stage is the “GO!” Living in a state of awareness might mean that you aren’t willing to put up with that ache or pain anymore, or that you are ready to let go of a thought pattern that no longer serves you. The GO stage is action! Moving About the Author Holly Wall is Board Certified forward with the goal of better caring in Therapeutic Massage & for YOU! Bodywork and is a licensed The women at The Healing massage therapist. She’s Connection, are each specialists in certified in both The Emotion Code & The Body Code different methods of supporting you as methods of healing. Her you Stop, Look, Listen, and Live. We greatest joy (besides her patient offer a natural approach to health with husband and super 7 kids) comes from serving clients in over 43 years of combined experience finding their best selves and with modalities ranging from brain healing on multiple levels. re-education with Neurofeedback, specialized Massage Therapy, CranioSacral Therapy, Reiki, Health and Wellness Coaching and more in our office. We invite you to become educated as you explore (and maybe even stretch your imagination a little!) and discover options for your better health. www.HealingConnectionStG.com

St. George Health & Wellness Magazine | September/October 2014 83

Show Me the Money! By Brigit Atkin “Money doesn’t grow on trees.” “Heading to the poor house.” “Champagne taste on a beer budget.” We’ve all heard these trite phrases; do they ring true for you? If so, it might be time for a look at some ways to fine-tune your relationship with money! Start by making an honest (and possibly brutal) assessment of how you: • Receive money. If you are self -employed, are you hesitant to charge for your services? If so, do you feel what you offer has little value? Or, on the other hand, do you feel like you need to get away with charging as much as you can? Why? If you’re an employee, have you ever asked for a raise? Does that scare you? • Give money. Are you generous? A tightwad? Generous to a fault? (told you this could be brutal). • Save money. Do you put some away in an account? Under your mattress? Nothing left over to save? • Spend money. Do you buy compulsively? (this can signal a feeling of loneliness). Or never spend it on anything fun? As you do this exercise, notice how your money habits correlate to other parts of your life. For example, if you have a hard time receiving money, do you also shy away from compliments? If your spending feels out of control, do you notice that other parts of your life also feel haphazard? These things are all related in one way or another. So by making positive changes with your finances, you are also improving other aspects of your life. Once you’ve completed the above assessment, look where you can make improvements. Don’t let this be overwhelming – just choose one area and start there. You’ll be surprised how just one small change can brighten your financial situation! Here are some suggestions that will not only help your bank account, but also make your heart and mind happy: Pay yourself first. This concept comes from every financial genius out there. A great way to do this is to take 10% of your earnings and put it somewhere where you’re not easily tempted to spend it. It will be fun to see how quickly that will accumulate over time (and you won’t miss it). Be charitable. There is a Universal law that what you give comes 84 www.saintgeorgewellness.com

back. Even if you don’t have much money, there is always someone out there in more need than you are. You don’t necessarily have to give much – maybe the young lady in front of you in the checkout line is fifty cents short of her purchase of milk. Look for ways you can help someone else, and be amazed at the fun ways it comes back to you! About the Author Brigit Atkin – Brigit of Be grateful. Even when you’re paying Brightworks uses alternative your bills, you can have thanks in your healing methods to help heart that you are able to meet your improve the lives of others obligations. If your grocery bill looks too facing challenges and difficulties. She is certified high – before you get discouraged, be in SimplyHealedTM method grateful that you get to take a cartful of and was trained by founder food home. Carolyn Cooper herself. For more information, visit I hope this exercise proves to be www.brightworksbybrigit.com helpful, fun, and empowering! I also hope it’s as “good as gold,” that you find a “sweetheart deal,” and that your tree starts to grow money.

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St. George Health & Wellness Magazine | September/October 2014 85

Botanical Benefits for Body, Mind, and Soul

By Niki Warner At this time of year we start to feel the shift in seasons; the temperatures begin to drop, kids are getting back in school, work routines are more settled after summer vacations, and we spend more time indoors. How productive and pleasant that time is can be largely impacted by our inside environment. In this column I’ve talked before about air quality and bringing the beauty of nature indoors to improve our enjoyment of time spent there, but studies have also shown that filling your spaces with live plants helps you think better, improves your mood, and stimulates brain activity! These living organisms interact with your body and mind in ways that enhance the quality of life. Texas A & M conducted a study where test subjects were asked to perform creative problem solving tasks that are common to an office environment or condition. The study states, “During the study both men and women demonstrated more innovative thinking, generating more ideas and original solutions to problems in the environment that included flowers and plants. In these surroundings, men who participated in the study generated 15% more ideas... and females generated more creative, flexible, solutions to problems when flowers and plants were present.” 86 www.saintgeorgewellness.com

Their research studies continue to illustrate the benefits of including interior plants to promote wellness and reduce stress with studies conducted in major hospital settings where “viewing settings with plants for a few minutes can promote measurable restoration even in hospital patients who are acutely stressed... there is considerable evidence that restorative effects of nature are manifested within only three to five minutes as a combination of psychological/emotional and physiological changes.” Foremost among these physiological changes is that plants can elevate levels of positive feelings such as pleasantness or calmness, and reduce negative emotions such as fear, anger, and sadness. These physiological benefits can be manifested as positive changes in “blood pressure, heart activity, muscle tension, and brain electrical activity.” In classroom studies with students where plants were present, “reaction time on the computer improved by 12% and a lower systolic blood pressure was measured when plants were placed in a computer laboratory along with teacher’s reports of students experiencing greater attentiveness.” These findings were confirmed by a study at The Royal College of Agriculture in Circencester, England, which found that students

demonstrate 70% greater attentiveness when they are taught in rooms containing plants. In the same study, attendance was also higher for lectures given in classrooms with plants. With the agitation, distractions, stressors, and responsibilities we all face in the modern age, isnâ&#x20AC;&#x2122;t it great to know that the addition of something so simple to our environment can counteract these factors and improve our mental function and physiological well-being? If there were a pill on the market that could promise all these benefits with side effects of better health and serenity weâ&#x20AC;&#x2122;d all be lining up for a prescription! Fortunately this is an all-natural solution; the simple addition of indoor plants not only makes a space look good, it makes it a better place to work, to study, to think, and to relax. Consider the spaces where your family spends their time doing these types of things and make a positive difference by bringing live foliage inside your places and spaces. For help in selecting the right plants for the right place email Niki Warner at botanicalsdesign@me.com

St. George Health & Wellness Magazine | September/October 2014 87

Take Your Tees to the High Seas! By Celece Seegmiller

The Bucket List. It’s not just a movie, it’s a term we often refer to in the travel industry and it varies for everyone. For artists, it may be a trip to Italy to see the works of Michelangelo; for divers, it might be to Australia and the Great Barrier Reef; and for golfers, it might be to play the historic courses in Ireland and Scotland. If you happen to fall into that last category of golfers, then Azamara Club Cruises and Celebrity Cruises just might have that bucket list itinerary waiting for you. In July 2015, both Azamara and Celebrity set sail on British Isle cruise itineraries en route to historic St Andrews for the 144th Open Championship at the legendary Old Course. Imagine the opportunity to not only go on an amazing cruise, but watch Rory, Ricky, Tiger and Phil play for the Claret Jug – in person! Azamara Club Cruises is a sister company of Royal Caribbean and Celebrity. They are a boutique style cruise line with just under 700 passengers and unlike their sisters; they include gratuities, beverages (spirits, wine, beer, and soft drinks) in their prices. Their 14 Night British Open itinerary starts in Southampton, England on 88 www.saintgeorgewellness.com

July 4th and ports of call include Guernsey, Cork, Dublin, Liverpool, Isle of Man, Belfast, Glasgow, Isle of Skye, Isle of Lewis, Invergordon, and three nights in Edinburgh with the opportunity to attend the British Open. Celebrity Cruises 12 night itinerary sails roundtrip from Amsterdam on the beautiful Silhouette on July 15th. Ports of call include Dover, England, Edinburgh for two days, Inverness/Loch Ness, Belfast, Dun Laoghaire, Cork, and St. Peter Port. Regardless of the ship or itinerary, both options offer the opportunity to see beautiful scenery in Scotland and Ireland, play some historic courses, and attend one of the rounds at The British Open. Don’t just take my word for it. I consulted with Rob Krieger, a local PGA Golf Professional for his opinion: If you really want to learn about the game of golf you have to cross the pond and go where it all began, Scotland & Ireland. Golf has been played there since the mid-15th century so for almost 600 years, it has been played on the same cliffs overlooking the sea by kings, queens and commoners. All these players got hooked on a game where they built castles and courses to reshape

the farmlands. Golf was even outlawed for awhile because it was taking away time from archery practice which was needed to defend the country. However, next year, The British Open, which started in 1860, returns to The Old Course at St. Andrews, one of the oldest and most famous courses in the world. Winners from the past have been Tiger Woods, Nick Faldo, Jack Nicklaus, Sam Snead and the greatest amateur ever, Bobby Jones. St. Andrews is on many golfers bucket lists not only because the area is so rich in history, but specifically in golf history. The British Open cruises allows you to walk the course where the greatest have walked, for you to watch, in person, the game’s best players take their place in history and for you to experience their triumph of success and their agonies of defeat. Being in person on St. Andrews would turn any great vacation into the trip of a lifetime. If you want to cross the British Open or some of the world’s greatest courses off your golf bucket list, Azamara and Celebrity will take you there. Isn’t it time to take your tees to the high seas?

About the Author Celece Seegmiller is the local owner of the Travel Connection in St. George. Travel is her passion and sheâ&#x20AC;&#x2122;s spent the past twenty two years helping her customers cross of their bucket list. She loves the Cook Islands and any place with white sand and turquoise water. You can contact her at celece@ stgeorgetravel.com

Bridge Photo: Swilcan Bridge on The Old Course in St. Andrews. Left: Courtesy of Perry Golf.

Ship photo courtesy of Celebrity Cruises. Right: Courtesy of Perry Golf.

St. George Health & Wellness Magazine | September/October 2014 89

Supporting Others Through Tragedy How to maintain a non-judgmental and compassionate viewpoint as a bystander About the Author

By Brent Black, MS, AMFT Tragic headlines like ‘Baby Left in Hot Car Dies’ or ‘Toddler Drowns in River’ or ‘Child in Driveway Run Over by Parents’ often evoke strong emotion and opinion. Online comments about such instances are frequently filled with outrage toward the seemingly careless parents. Because these accounts hit close to home it can often be difficult to maintain a non-judgmental and compassionate viewpoint. Before adding another voice to charged commentary consider several points that will enhance kindness and understanding.

Anger is a Secondary Emotion For people who gravitate toward responding in anger it is helpful to understand that anger is a secondary emotion, in other words, anger stems from more basic emotions. Primary emotions, from which anger often stems, include emotions like sad, hurt, or scared. It is often the case that when individuals respond in anger they are really feeling sad, hurt, or scared. Expressions of anger carry a certain ‘wow factor’ that quickly leave an impression, but they are an easier and cheaper way of conveying what one really is feeling. It is easy to lash out in anger but harder to trace back the origin of anger and have heartfelt commentary where words like sad, hurt,

Brent Black, AMFT, is a marriage and family therapist. To contact Brent please visit www.stgeorgefamilies.com

hurt when assumptions are made and blanks filled in. Before making rushed commentary it is best to analyze a story from as many angles as possible.

Before Finding Fault Look Inward The last key to constructing a nonjudgmental stance is to look inward before finding fault with others. How many parents have quickly turned their back while their child was sitting on the counter? Run to answer the phone while a child The Stages of Grief for Bystanders was bathing? Let a child have a short ride For a family that has experienced an unbuckled? Weren’t watching while a child unexpected death it is helpful to process was putting a choke-able hazard in their the 5 stages of grief: denial, mouth? For the majority of anger, bargaining, depression, parents many accidents are and acceptance. A bystander of avoided not because parents A bystander of tragedy does not tragedy does not experience the are constantly helicoptering full brunt of each stage but can over their children, but experience the full brunt of each stage but often undergo a mini process because of chance and good of grief in a matter of minutes. fortune. Before pointing can often undergo a mini process of grief For example, after reading the the finger of scorn it headline ‘Baby Left in Hot might be worth pausing to in a matter of minutes. Car Dies’ one might think “No consider blessings and areas way!—(denial). They must be of personal improvement. horrible parents—(anger). How The sad experiences of could that mom not remember that her and scared are used. Conversations that others can be a strong reminder of our good baby was out there?—(bargaining). That include these primary emotions will build fortune. poor baby. If it really was an accident those understanding and empathy. In conclusion, the tragedies of others parents must be so sad—(depression). I often bring a flurry of emotion and opinion. hope they get through this. This makes me The Information Will Never Be Complete In order to develop a non-judgmental and want to be more careful with my baby.— In the therapy world it is typically best to compassionate viewpoint it is important (acceptance).” It is normal to have initial avoid using superlative type words like ‘never’ to understand the 5 stages of grief for a feelings of denial, anger, and bargaining as or ‘always’ or ‘impossible’, but it is impossible bystander and that anger is a secondary a bystander of someone else’s tragedy, but to for one news article to encapsulate every emotion. Additionally, it will also help to dwell solely on those stages is evidence of neutral and raw detail of a story that would understand that news pieces have limited an individual who is still working through provide the reader with all the information information and that the tragedies of others grief and who has not yet gained a healthy they need to develop a completely informed can be key moments to look inward and dosage of acceptance. opinion. There is potential for much find good fortune. 90 www.saintgeorgewellness.com

St. George Health & Wellness Magazine | September/October 2014 91

How to Beat the Bully By Terrin Parker Bullying has become a mega buzzword. News, social media, headlines, and blogs are all caught up in this anti-bullying campaign. Don’t get me wrong, I’m as opposed to bullying as the next person, especially now that I’m a mother. Bullying is bad, and seeing your kid get teased is heartbreaking. Having said that, where do we draw the line between being bullied, and growing up in the real world? Before you call the bully patrol on me, let me explain. I’ll start by saying that I was “bullied” as a kid. I was ditched at recess, I was made fun of for having a cowlick, and kicked out of the cool kids club for wearing the wrong jacket, and called mean names, all before I reached double digits. Was it unpleasant? Sure. Did it ruin my life? Hardly. I made new friends and learned valuable life lessons. 92 www.saintgeorgewellness.com

I learned that not everyone is kind, not everyone is accepting, and not everyone plays nice. I also later learned that the same “mean girls” that ditched me at recess were riddled with insecurities. Picking on others was how they coped. It had absolutely nothing to do with me. They erroneously believed that by putting others down they were somehow elevated. I learned that there are people in this world who are accepting, fun, confident and comfortable with who they are. Those are the people I chose to associate with, and the kind of person I later became. As an adult, I have found that little has changed since the playground days as far as the way we treat each other. There are still fun, kind, accepting individuals, and there are still petty, insecure, and cruel

individuals. They are at work, at church, at the supermarket, and “trolling” online, ready to say condescending, hurtful things, often to someone they have never even met. The truth is, unhappy people love to make others unhappy, just like the age old adage “misery loves company” would imply. I’m not a psychologist, sociologist, or social worker, but I think one of the issues we have as a society in terms of bullying is that we are placing too much emphasis on the bad guys. How to rid the world of said bully. I have news for you: bullies aren’t going anywhere. They have been around since Cain slew Abel. There will always be mean people. Aside from doing all we can to raise awareness and curb the amount of bullying going on, the only sure way to beat the bully is to focus on teaching our kids

and the next generation how to cope with life’s villains by instilling in them some selfconfidence. Teach them how to rise above the putdowns. Teach them how to stand up for themselves. Teach them how to stand up for someone else. Teach them how to solve their own problems. Teach them something besides dependence on someone else to fight their figurative battles. Above all else, teach them self-acceptance, so they can recognize that the real issue lies, not with them, but with the perpetrator. Instead of focusing on the impossibility of eliminating the bullies of the world, let’s fortify our campaign for stronger children: psychologically, emotionally, physically. Let me clarify that I don’t believe in the parenting style that was prevalent when our grandparents were growing up. The old belt-whoopin’ in the barn, hard-knock-love kind of discipline doesn’t resonate with me. But I think the pendulum has now swung too far in the opposite direction. Not only is

there no belt, but we are willing to give the kid a barn if they will stop whining. What does this teach them? To whine until they get what they want? Parents bawl out the teacher for their kid’s bad grades and get mad at the coach if their kid strikes out. They are fighting their kid’s battles, leaving the child to believe that he/she is incapable of solving their own problems (and gaining some selfrespect in the process). If you treat your kid like a victim, that’s what they will become. If you treat your kid like they will break, you will soon have a very fragile child. A child who will rely on others to fix things, while they continue to bask in the deceivingly comfortable yet highly destructive zone of mediocrity and entitlement known as Easy Street. You know, that place just south of Santa’s Workshop and adjacent to Neverland. I need to put one final disclaimer in here. If there is a situation where someone is relentlessly harassing a child, putting them

in harm’s way, (physical or psychological), by all means,step in and help them do what is necessary to rectify the situation. There are shades of bullying, and circumstances where someone does need to intervene. But not all the time, every time. And if a kid thinks they are worthless just because they were called a mean name, I’m inclined to think the issue is bigger than the bully. “Teach them how to rise above the put-downs.”

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St. George Health & Wellness Magazine | September/October 2014 93

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St. George Health & Wellness Magazine | July/August 2014 95

Divine Destiny: Continuing a Legacy of Love

page: Pictured on this . now and family Jody Spilsbury-S

By Ted Spilsbury Look around you and notice, if you will, the things that seem to be in complete harmony with the environment in which they are placed. Things that radiate a luster of wonder and brilliance. In my memory there are many such things. If you think about it, the same is true with people, places, positions, and events. The first thing that comes to my mind, since we recently celebrated the 4th of July, is the song “I am Proud to be an American” by Lee Greenwood. Every time I hear that song, chills and tears harmonize together in my soul. Another such thing is a 1957 Convertible hard top Thunderbird – aqua green with a white hard top. A thing of beauty! My Dad had one once, though I was too young to drive it at the time. 96 www.saintgeorgewellness.com

We didn’t have it long because my sister, Titine, seemed to have no sense, as she tried to break the sound barrier. How about St. George and its logo: “St. George – Where the summer sun spends the winter!” Isn’t that a great jingle? It just feels warm and cozy. Another such phenomenon is Dale Evans, Roy Rogers, and Trigger. When I hear those magical words, I can see that silver saddle. Can you? Do you all agree so far? Next is a peanut butter and jelly sandwich. There is nothing better than a peanut butter and jelly sandwich in your saddle bags, unless it is three, topped off with a ding dong. Would you agree that when the families of Southern Utah think of funeral service, they think of Spilsbury Mortuary? We are celebrating our 75th Anniversary this year and would like to invite the entire Southern Utah area to our open house on October 2, from 5 – 7pm, where I will introduce my daughter, Jody Spilsbury Snow as the new Funeral Director at Spilsbury Mortuary. Jody will be the third generation of Spilsburys to tenderly care for families that are grieving. She is genuine, talented, patient, sensitive, tender hearted, and beautiful inside and out. Jody recently passed her Mortuary Science National Board Examination. There has never been a more worthy, deserving, and classy lady to care for your family. I highly recommend my dear daughter. She is uplifting and sustaining. She radiates peace in a most tender moment, a gift that will help you through the days ahead. She is like the sunlight,

exuding warmth and giving of herself every single day. As her father, I could not be more proud. Jody is the wife of Stanley Dax Snow; they are the proud parents of Raycen, Riley, and Rafe. They love life and live it to the fullest. Jody is to funeral service what Chanel is to perfume – the real thing. Look around, and notice if you will, the things that seem to be in complete harmony with their environment. Things, people, and places that radiate a luster of wonder and brilliance. Isn’t it amazing how, if we are listening, teachable, humble, and put forth the effort, we are led to our divine destiny. I am certain that Jody is on track for a most rewarding life in funeral service. It is not for everyone, but it is certainly for her. It is also certain that Spilsbury’s will be around for another generation.

About the Author Ted Spilsbury is a lifetime resident of St. George and Southern Utah. He joined his father, LeGrande Spilsbury, in the family business in 1968, at which time, the family served the communities of Washington, Kane and Iron Counties. Today the family business is still flourishing. Shortly, Jody Spilsbury Snow will be a fully licensed funeral director and technician. She will represent three generations of funeral service over a 75 year span. Ted and Vivian Spilsbury congratulate and welcome their daughter into the family business. She will be a breath of fresh air.

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The Health Benefits of Pets By Dr. Jace King Having a pet can test your patience. Still, most pet owners will agree that pets give back more than they receive in the form of companionship and love. Animals play an important role in many peopleâ&#x20AC;&#x2122;s lives, and are often viewed as more than just a pet, but as family and even companions. Research has found that people who have a pet have healthier hearts, stay home sick less often, make fewer visits to the doctor, get more exercise, and are less depressed. Several studies show that people who have had a heart attack survive longer with a pet than without. Other studies have found that people with pets tend to have a speedier, easier recovery after illness or surgery. Many of us have fond memories of our first childhood pet, and it seems pets are just as good for kids as they are for adults and elderly. One five-year study found that children who are slow learners, or whose parents had divorced, had higher levels of self-esteem and better emotional functioning if they had a pet. Children with autism and other learning and behavioral disabilities often show immediate improvement when pets are brought into the classroom for animalassisted therapy.

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Choosing a pet can be a difficult decision, but it can lead to one of the most exciting days of your life. Make sure you do your homework, take time to look at how they behave, their temperament, and what lifestyle fits yours. These furry little friends can enrich each of our lives in many different ways. Dr. Jace King attended Southern Utah University majoring in Biology with a Zoology emphasis. He then attended Veterinary Medicine Program at Colorado State University where he graduated in May 2006. His veterinary interests include oncology, chemotherapy, internal medicine, client education & communication, bovine medicine, and orthopedic surgery.

St. George Health & Wellness Magazine | September/October 2014 99

What Have You Left

Behind?

By Jack W. Rolfe When departing from every single destination you will ever visit, you always leave something behind. This “thing” is left in your place, in every single spot you occupy throughout each day. The ironic fact is that this “thing” also goes with you! The item goes with you everywhere while also staying where you have been. You have no choice whether it stays or leaves, but you do have a choice about exactly what it is. Are you curious yet? Have you figured it out? Well, here you go... it is your character. That is correct. Your reputation, integrity, moral fiber, spirit, personality, temperament and the makeup that represents you. Your character goes and it stays. Wherever you go and wherever you have been, it travels with you. What character do you want to leave behind, and carry with you? This is the choice you have. I also suggest that creating the character you want to have is not complicated. In fact, the creation of your character is very simply broken down into two parts: First, the relationships that you foster and build. Second, the way you serve those people in those relationships. The more you get outside of yourself, the greater your character becomes. When your focus on assisting individuals around you and “paying forward” good acts of kindness given to you, your character expands tremendously. This character now leaves a lasting imprint upon all that it touches and also expands the character of others. The compounding effect is powerful! Why is it important to reflect upon the topic “character” as we enter the fall season? This time of year brings a change in weather, beautiful colors in the trees, college football, and preparation for the holidays. Fall is also the beginning of another school year. Children of all ages prepare to launch into another year of learning and growing. Thus, a perfect time for you to teach a young person the importance of building character! You can change the life of youth by setting an example and leading the way. The School of Life Foundation provides our character education program to young people across the country, and we need your help. We believe a positive change in the world can take place by forming character. One student at a time, one family at a time, one school at a time, one community at a time, and one nation at a time. I invite you to join us by asking the question routinely: “What have I left behind?” When you leave the house in the morning, when you leave work each day, when you leave the grocery store or your child’s school event, or simply walk down the street. Ask yourself: “What have I left behind?” When you depart from this life, what will you have left behind?

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About the Author

Mr. Rolfe is the Founder and CEO of the School of Life Foundation. This 501(c)3 nonprofit organization has a mission to increase high school graduation rates.

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St. George Health & Wellness Magazine | September/October 2014 101

Where Dixie Begins

Community Center

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We didn’t need anyone to “make it better.” We just needed them to openly care. We needed to not feel alone.

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To Mourn with Those That Mourn By Jonathan Decker, LMFT In 2005 one of my college buddies lost his mother to terminal illness. My heart broke for him; I was close with my mom and struggled to comprehend what it would be like if she died. Although I wanted to be there for him, I found myself frozen into inaction, intimidated by the enormity of his loss. I felt inadequate in the face of it. Nothing I could say or do would take away the pain he was feeling. I didn’t know what he was going through by experience, and therefore felt that I had no place to give advice or comfort. So, to my shame, I did nothing, leaving the consoling to his closer friends and family while I sympathized from a distance. The next year my own mother un expectedly passed away, and the reality of my friend’s pain took on a terribly immediacy. The tables were turned and I found myself on the receiving end of people’s awkward inability to approach the mourner. Perhaps they felt inadequate in the face of my loss. Maybe they thought that discussing anything “day-to-day” or “normal” with me might be insensitive. Whatever the reasons, the result was that I felt isolated when I most needed support. People regularly asked my best friend

how I was doing. He told them that they should ask me themselves and that I’d probably appreciate the connection. Still, many held back and it was a lonely time. With new understanding, I called my other buddy, the one whose mother had died the year before, to apologize for leaving him out in the cold when he needed me. We had a great conversation and came to the same conclusion: we didn’t need anyone to “make it better.” We just needed them to openly care. We needed to not feel alone. It really doesn’t take much. Sometimes, after condolences are expressed, mourners need to laugh, or to talk about something “normal.” It helps them to feel that their life will go on. Most importantly, remember that after the initial flood of support in the first few weeks and months, everyone else moves on while the mourner is often still grieving. They will feel that absence for the rest of their life. This is not to say they’ll never feel joy or normalcy again, it’s just a reminder for the rest of us to check in once in a while. We will all experience the pain of loss. We can also experience the hope and love that comes when we mourn with those that mourn and comfort those who stand in need of comfort.

About the Author Jonathan Decker is a licensed marriage and family therapist specializing in couples’ therapy, grief counseling, singles’ guidance, and blended families. He runs a private practice in St. George. He can be reached by email at jdeckertherapy@ gmail.com or by phone at (435) 215-6113. To read more of Jonathan’s articles please visit www. jdeckertherapy.com.

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Cultural Arts Presents ART Faculty Show

September

North Plaza Gallery*

CULTURAL ARTS DOCUTAH

September 2-6

Eccles Mainstage

MUSIC Symphony Orchestra Concert Men’s Choir, Women’s Choir & Vocal Jazz Chamber Singers and Concert Choir Symphony Orchestra Concert Chamber Music: Flute Symphony Band Concert Jazz Concert Voice Recital

September 19 October 9 October 10 October 11 October 13 October 14 October 21 October 24

St George Town Square* 7:30 p.m. Eccles Concert Hall 7:30 p.m. Eccles Concert Hall 7:30 p.m. Cox Auditorium 7:30 p.m. Eccles Concert Hall* 7:30 p.m. Eccles Concert Hall 7:30 p.m. Eccles MainStage 7:30 p.m. Eccles Concert Hall* 5:30 & 7:30 p.m.

THEATRE Much Ado About Nothing September 17-27 Eccles Black Box Theatre 7:30 p.m.

* Event free of charge.

9 a.m. - 5 p.m. All Day

For tickets or more information, please visit www.dixieculturalarts.com or call 435-652-7800 St. George Health & Wellness Magazine | September/October 2014 107

HARVESTING COGNITIVE SKILLS THROUGH CULTURAL EXPERIENCE By Lani Puriri Indian mythology depicts autumn to be the preferred season for Saraswati, the Hindu Goddess of knowledge, music, arts, wisdom and nature. She represents the free flow of consciousness, also referred to as mindfulness or cognizance. Images of Saraswati show her adorned in simple elegance with a musical instrument and book of prose in her hands. This is to symbolize the depth of emotions fostered through words and music. In his article The Expression of Soul Through Music and Arts, Howard Jones explains, “The realm of music provides perhaps the most intense and universal source of spiritual joy, and recent research suggests that it may well improve cognitive skill.” Jones compares the study of science and humanities when he states, “As much as we need to become proficient in the basics of science and mathematics in order to become self-sustaining, contributing members of society we should also leave room to learn how to participate in creative crafts, and appreciate poetry, painting and music.” As human beings we have sophisticated scientific language skills that provide us with the ability to reason. Conversely our imaginative skills of humanities define our creative character. Modern science tells us there is spiritual energy in lakes, mountains, trees, rocks and sound waves. This energy is the source of inspiration for many creative artists so it is no wonder that we feel a sense of inspiration when listening to music. It was Plato who said, “‘Music gives a soul to the universe, wings to the mind, flight to the imagination, and life to everything else.” Fortunately for us here in Southern Utah there is a plethora of autumn activities to enlighten our souls. October is overflowing with magnificent musical performances on the campus of Dixie State University. The Utah Symphony Orchestra, part of the Celebrity Concert Series events, will perform in the Cox Auditorium on 108 www.saintgeorgewellness.com

October 2nd. Additionally, the Dixie State Symphony Orchestra will present their fall concert on October 11th. A symphony orchestra is especially stimulating because of the many instruments presenting the musical selections. Howard Jones goes on to explain in his article that even listeners who do not have musical training can still experience joy in this type of music, because the spiritual aspect of the human mind allows us to appreciate tonal beauty. The science of the brain is such that we are able to differentiate between the many instruments and will recognize the sound of the clarinet in comparison to the oboe or the violin and the cello. It is this combination of science and humanities that gives us appreciation for the musical score and admiration for the musician and the conductor. But while a

About the Author Lani Puriri is the DSU Director of Community Outreach and DOCUTAH Operations Manager.

patron need not be trained in music it is important to recognize that cognitive skills are improved as music has the ability to strengthen and educate. Conductor and pianist Daniel Barenboim stated, “Music can and should become something that is used not only to escape from the world but rather to understand it.” Perhaps this is why

Hindu mythology recognizes Saraswati with the attributes of music and the arts combined with knowledge and wisdom. While this Goddess had many hands filled with items to cultivate these traits of mindfulness, we can take the opportunity to attend local autumn events and create a harvest of cognitive skills.

Cultural Arts

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436.652.7800 www.celebrityconcertseries.com • www.dsutix.com St. George Health & Wellness Magazine | September/October 2014 109

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Dixie State University Ushers in New Era with Experienced Leader By Jyl Hall Possessing a strong work ethic, a heart for helping others improve their lives, and a love for the outdoors, Dr. Richard “Biff ” Williams was recently named the 18th President of Dixie State University. And it hasn’t taken long for the community to notice that the institution’s new leader embodies the Dixie Spirit. Williams, who officially assumed his duties in August, experienced his first taste of Dixie Spirit – pride in the community’s history of perseverance and generosity – even before he was named president of the institution. Long before he applied for the position, Williams visited Dixie State when his family was in town visiting his wife, Kristin’s, parents. “The feeling on campus was incredible,” Williams says. “I didn’t know at the time that there was this thing called Dixie Spirit.” For Williams, who has always gone by Biff but was formally named after his grandfather per family tradition, that welcoming attitude was amplified after being named DSU’s new president. “People reached out to me and told me how excited they were. Friends I hadn’t heard from in twenty years contacted me and told me about their connections to Dixie,” he says. “Dixie Spirit is a different feeling that is hard to describe, but it bodes well for the future of the university. The community is very proud of the university.” The entire family has appreciated the warm reception the Dixie Spirit ushers in. “We’ve been so welcomed by so many people. They are so kind,” Kristin says. “Everywhere we’ve gone, people have been so excited about the university, and it makes me even more excited to be here.” Feeling the Dixie Spirit is not just a perk of relocating to St. George, it drew the family here. While interviewing for the position, President Williams said he wasn’t applying for every president job available, but could not pass up the opportunity to be a part of the Dixie State family. “It’s really great having somebody who knows us well enough to know he wants to be here,” Dr. William J. Christensen, DSU executive vice president, says. “What President Williams brings is energy, excitement, and some youth, being a younger president, and I think he will help energize change. We are barely sprouting, and he will help us take off.” To promote and further the Dixie Spirit, Williams is taking on his new role with a set of attentive ears rather than steadfast plans to do things his way. “My top priority is to take a listening tour with the vice presidents, deans, faculty, staff and community members,” he says. “The university made so much progress in such a little amount of time, that it is important to get our bearings straight.” If his past experience is any indication, listening to others comes naturally to Williams. When serving as the founding dean of the College of Nursing, Health, and Human Services at Indiana

State University, he was tasked with uniting faculty and staff from two different departments in order to create a new program, a relationship both parties were less than enthused about. Through Williams’ personable leadership style, which included arranging lunches, barbecues and open houses to bring the employees together, he united the two groups, forging working relationships and genuine friendships. He plans to bring that philosophy to Dixie State. While he can’t precisely determine what specific moves will be made to further Dixie State’s growth before he hears employees’ ideas, he does know his strategic plan will include offering programs and resources commensurate with a university environment. “We have to move quickly, but be methodic,” he says. “Now that Dixie is a university, we have to look at what programs we want for the community and students.” President Williams won’t be the only one getting involved on campus, though. He said that Kristin, a trained physical therapist, plans to play an active role at Dixie State. Dixie’s new first lady added that she’s excited to get involved in a variety of areas on campus, including promoting women in education, a cause that is important to her. “I’m excited overall to get involved,” she says. “My years in college were some of the best I’ve had. I hope we can get others involved on campus so they don’t just have experiences in the classrooms, but are well-rounded individuals who are not just students, but contributing members of society.” When it comes time to develop programs, President Williams’ experiences will come in handy. After he earned a Bachelor’s degree in Lifestyle Management from Weber State University and a Master’s degree in Athletic Training from Indiana State, he worked as a high school athletic trainer. He also taught physical education to elementary students in El Paso, Texas, where he realized he wanted to go on to earn a doctorate degree. To do so, he attended New Mexico State University, where he worked on experiential and dialectical learning curriculum, experience that helped him in his next job, starting an athletic training program at University of Northern Iowa. Three weeks into his tenure at Northern Iowa, he implemented a doctoral degree, something that would normally take much longer but was possible on a shorter time frame thanks to his work with experts at NMSU. Also while at UNI, he helped create a 45,000-square-foot human performance center, a private-public partnership between the medical community and university aimed to serve residents living in the surrounding rural communities. In addition to other positions he took

Dixie State University Ushers in New Era with Experienced Leader

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Facing Page: Dr. Richard “Biff ” Williams, the 18th president of Dixie State University, is pictured with his wife, Kristin, and children Bailee, 18, Elly, 15, Braden, 13, Peyton, 11, and Rowen, 8. (Photo courtesy of Williams family) Above: From left, Sen. Stephen Urquhart, Dr. Richard “Biff ” Williams, Kristin Williams, Rep. Don Ipson and Rep. Brad Last celebrate Williams being named the 18th president of Dixie State University. (Photo by Jared Madsen / Dixie State University) on during his time at UNI, he served as associate dean of the College of Education, a role he says was “a great experience that allowed me to look at disciplines I didn’t know as much about.” In 2008, President Williams moved on to ISU, where he led the effort of creating several new degree programs. Since 2013, he has been the provost and vice president for academic affairs at the institution, a position in which he focused on student success at the university and post graduation.

After working at universities around the country, returning to Utah is like coming home for Williams. His enthusiasm for Utah extends to the southwest corner, a region that fits his family’s active lifestyle. “We always like hiking. We enjoy the trails in the area and just getting out. St. George is conducive to our style. We love going to About the Author plays at Tuachan.” Jyl Hall is a public relations/ The Williams encourage their publications coordinator at Dixie State University. For children – Bailee, 18, Elly, 15, Braden, 13, more information about DSU, Peyton, 11, and Rowen, 8 – to participate contact her at 435-652-7547 in anything they love. As a result, the or jylhall@dixie.edu. Williams’ kids stay busy competing in basketball, tennis, soccer and cross country, creating works of art, playing musical instruments and participating in Boy Scouts (something Williams did with his boys in Indiana by serving as Scout master). It is no wonder the kids are active; they get it from their parents, who wake up at 4:45 a.m. to run together. “When you have five kids, you have to wake up early to get to spend time together,” Williams quips. Whether he is tackling his duties as president of Dixie State University or taking in a concert with his family, President Williams is right at home in Southern Utah, where the Dixie Spirit reigns.

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CALENDAR OF September DOVE Center: September Victim Advocate Training Conference - $50 DOVE Center and the Utah Coalition Against Sexual Assault (UCASA) will host a forty-hour training in September geared toward victim advocates, law enforcement, health care providers, and other professions. The training provides an overview of rape and sexual assault, teaches advocacy skills to work directly with victims, and meets the requirements of the Utah Confidential Communications Act. The training is open to all community members as well. Participants who complete the training receive a “lifetime certification”. For more info, call Brenda or Adele, 435628-1204. To register: www.ucasa.org. All sessions will be held at DOVE Center Outreach, 1240 E 100 S., Bldg 22, #221 in St George Every Monday at 10 a.m. DOVE Center: “Beyond Trauma” Support Group for Women - Free. Walk-ins are welcome. Learn the tools to create a mindbody connection to heal from trauma. Call 435-628-1204 for more info. St. George Public Library, 88 W. 100 S. Every Wednesday at 4 p.m. DOVE Center: Women’s Trauma Support Group for Spanish Speakers – Free. Walkins are welcome. DOVE Outreach Center, 1240 E 100 S, Bldg 22, #221, St George. Call 435-628-1204 for more info. Every Tuesday, 5:30 p.m. DOVE Center: “Trauma Sensitive Yoga” for Women at the Red Hills Wellness Center. The class is free for DOVE Center clients, but open to the public “by donation.” For women only.

E VENTS

September 13th Pound the Pavement for Parenthood 10k/5k/Mile at 9 am. Check-in: 8 – 9 at Confluence Park. 1850 South Convention Center Drive, St. George, UT 84790. Join this exciting race that benefits two local couples’ dreams to start a family. Register online: Visit www.poundthepavementforparenthood.com and click “Register” for the Southern Utah 10k/5k/ mile. September 17th Flamenco Dancing at 5pm. The DiFiore Center, 307 N Main, St. George, UT 84770. Flamenco is an exciting and dynamic dance from southern Spain featuring lyrical and sharp percussive footwork. We will learn the correct body posture wrist and arm positions footwork and hand clapping patterns and how to follow the music. Please bring supportive shoes with chunky heels. Both boys and girls are welcome. $15 per person. September 18th – 20th THRIVE Symposium for Women. Tuacahn Ampitheater. Join this 3-day empowering educational series, Women Living and Working in Abundance. Beginning at 6:30 pm on Thursday, September 18, and continue through Friday

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September 27th Santa Clara Swiss Days 5K. 5k course starts at the Santa Clara Town Hall, follows Sanga Clara Drive west, loops around Hamblin Drive, heads back east on Santa Clara Drive, onto Arrowhead Trail to Lava Flow Drive and finishes on Vineyard Drive. Registration: Until September 17th - $15, September 18th - 26th - $25. NO SAME DAY REGISTRATION. Please register early to guarantee shirt size and ensure participation. Register at the Santa Clara Town Hall or online at www.runnercard. com (preferred registration method). September 26th & 27th Zion Canyon Music Festival. Be sure to attend both September 26th and 27th when the festival will again fill Zion Canyon with phenomenal music. Both days will be full of music, food, arts and crafts and of course the great weather of fall in Zion! Admission is $5 per adult (21+) per day. A great price for over 12 hours of incredible music!

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and Saturday. Renowned authors, Dixie University speakers, Hyrum Smith and more will inspire and welcome all women, with an emphasis on women in professional or business roles. Join us this inaugural year to be inspired, energized, & empowered! Groups of 6 or more receive discount ticket prices ($100 per person), regular ticket price is $199 per person. Register online: http://bit.ly/1yLaRfV

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435.673.0095 St. George Health & Wellness Magazine | September/October 2014 115

CALENDAR OF

E VENTS

October October 4th St. George Marathon and Mayor’s Walk. Altra Health & Fitness Expo, Oct. 3, 9am9pm. 4pm-8pm, Pasta Dinner. St. George Marathon Run, Saturday, October 4, 2014. Wheelchairs and HandCranks start at 6:40 am, with runners beginning at 6:45 am.

Kayenta’s quick draw event takes place Saturday at 2pm outdoors, giving spectators a chance to see artists work through their creative process in and complete a finished art piece in just 90 minutes. Art pieces will then be sold at a live auction at 4pm. Come be a part of the Art! Free.

October 6th – 18th Huntsman World Senior Games. Visit www.seniorgames.net or 1070 West 1600 South, A-103, St. George, UT 84770, for full event schedule.

October 18th Trick or Tri. Formerly the Turkey Triathlon, this event has moved to October! Get registered today and join us for the Trick or Tri! Beginner: 200 yard swim, 5-mile bike, 1.5 mile run. Sprint/Team: 400 yard swim, 10-mile bike, 5K run. Kids Beginner: 50 yard swim, 1-mile bike, 1/2 mile run. Kids Sprint: 100 yard swim, 2-mile bike, 3/4 mile run. Triathlon starts and ends at the SHAC (1144 Lava Flow Drive, St. George Utah).

October 9th Introduction to Therapy Dogs. Presented by: THERAPY DOGS IN SOUTHERN UTAH MEETUP GROUP. Hosted by the WOOF! Center for Active Pets | 1812 W. Sunset Blvd., Suite 23, St. George, UT 84770. Meet members who are currently serving in hospitals, schools, retirement homes, hospices, and detention facilities in our area. Find out what resources are available to help you and your dog become certified therapy dog teams. Anyone with an interest in serving the community and a love of animals is encouraged to attend this event. To reserve your seat please call Steven Turk 435-216-5462. Free. October 10th – 12th Art in Kayenta Festival. Join the 15th annual Art in Kayenta Festival Friday, Saturday and Sunday, October 10 – 12. Enjoy over 60 juried artists, a variety of food vendors, live entertainmnent and fabulous fall weather. Art in the Moment,

dressed up? Come dressed up in family friendly costumes for a change to win prizes in each of these categories: Best Female Costume, Best Male Costume, Best Group Costume. Race begins at 8:30 am. To Register: Washington City Community Center, 350 N Community Center Dr., Washington, UT 84780. (435) 6566360. For more details please call Dustin Halterman, Events Manager at (435) 656-6322.

October 11th Dead or Alive 5k. Race Location: 5K & 10K will race along beautiful Virgin River and Cottonwood Canyon located in Washington, UT 84780. Want to come

October 25th Save a Sister 10K/5K/Mile. This event will benefit the Utah Affiliate of Susan G. Komen for the Cure. All donations go toward breast cancer programs and research! There will be a 10K, 5K, and 1 Mile Walk at the event. All breast cancer survivors will receive a special pink shirt and will be recognized at the event. Race begins at 9 am at the Dixie Convention Center, in conjunction with the What Women Want Expo. $25 for the 10K/5K, $20 for the Mile.

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FEATURED DIRECTORY LISTINGS apps

Parker Planners www.parkerplanners.com

Addiction & recovery

Talbot Recovery Addiction Center 561 E Tabernacle St. (866) 471-9476 www.talbotrehab.com

adult retirement community

Sunriver Community www.sunriver.com (435) 688-1000

art gallery

Kayenta Art Village 875 Coyote Gulch Court, Ivins, UT (435) 673.2306 www.kayentaartvillage.com

ATHLETIC CLUBS

Custom Fit Workouts 1100 Canyon View Drive, Santa Clara, UT 84765 (435) 680-8880 www.customfitworkouts.com Summit Athletic Club 1532 East 1450 South www.mysummitathleticclub.com (435) 628-5000

ATHLETIC SUPPLIES

Bicycles Unlimited 90 S 100 E (435) 673-4492 www.bicyclesunlimited.com eSpokes 476 E. Riverside Dr. , St. George, UT (435) 688-1830 eSpokes.com High Knees Cycling 2051 East Red Hills Pkwy Suite 1 (435) 216-7080 Hkcycling.com

AUTOMOTIVE

Stephen Wade Automotive 1630 Hilton Dr St George, UT 84770 (435) 628-6100 www.stephenwade.com

BANKS

State Bank of Southern Utah www.sbsu.com

COMMERCIAL DESIGN

Botanical Design (435) 313-3170 www.botanicalsdesign.com

CONSTRUCTION

Van Gilder Homes 15 N. Main Street (435) 862-9565

corporate networking

Corporate Alliance 1487 South Silicon Way www.knoweveryone.com (435) 256-6225

DENTISTS

Bloomington Dental 169 W. 2710 S. (435) 674-9977 Gentle Dentistry 321 N Mall Dr. Suite P101 (432) 674-1418 Riverside Dental 368 East Riverside Dr. Mystgoergedentist.com (435) 673-3363

DIXIE STATE UNIVERSITY Dixie State Athletics Ticket Sales (435) 652-7800 http://dixieathletics.com Dixie State Cultural Arts 350 S. 700E, Tickets: (435) 652-7800 www.dixie.edu/culturalarts/

EDUCATION

Dixie Applied Technology College 1506 S Silicon Way (435) 674-8400 www.dxatc.com Washington County School District Foundation 121 West Tabernacle (435) 673-3553 www.washk12.org/foundation

Energy Healing

BrightWorks by Brigit www.BrightWorksByBrigit.com (435) 668-0233

FAMILY THERAPY

St. George Center for Couples & Families 321 N Mall Dr., Bldg VW Ste.101 www.stgeorgefamilies.com (435) 319-0082

FINANCIAL SERVICES

Financial Freedom Alliance P. Dale Bott (435) 817.0188 dalebott@msn.com

FURNITURE

Crown Rustic 3435.261.2424 www.crownrustic.com

investment management

Schofield Group 437 S. Bluff St, Ste 201, St. George (435) 674-3601

GOLF

Billy Casper Golf Academy at the Ledges Billycaspergolfacademy.com (435) 272-1774

Health

Advanced Hearing & Balance 1490 E. Foremaster Drive #360 St. George, UT 84790 (435) 319-4700 www.HearingAidDoctor.com Advanced Physical Therapy 1490 Foremaster Dr. www.aptsaintgeorge.com (435) 652-4455 Alive&Well 1664 S Dixie Dr. Suite D104 St. George, Utah 84770 (435) 669-9696 www.alive-well.com Brain Balance 446 South Mall Drive, Suite B-6 brainbalancecenters.com (435) 627-8500 Coral Desert Orthopedics 1490 E. Foremaster Dr., Ste 150 www.CoralDesertOrtho.com (435) 628-9393 Dan Sellers, MD 676 S. Bluff St., St. George, UT 84770 (855) 295-6554 www.sellersplasticsurgery.com Define Your Prime www.defineyoury.com 435.669.3377 Desert Pain Specialists 368 E Riverside Dr. www.desertpainspecialists.com (435) 216-7000 Dixie Chiropractic 10 North 400 East www.dixiechiro.com (435) 673-1443 EastWest Health 558 E Riverside Dr. #208 (435) 414-8250 www.acueastwest.com Foot and Ankle Institute (435) 628.2671 www.feetnet.com Dr. Foulk (Infertility) 676 Bluff Street (801) 785-5100 www.utahfertility.com Hanger Clinic 630 South 400 East, Suite 102 (435) 673-6449 www.hanger.com Dr. Hardy 75 S. 100 E. Suite 1A St. George, UT 84770 (435) 688.8830 Heart of Dixie 1380 E Medical Center Dr. St George, UT 84790 435.251.2900 Intermountain Instacare (435) 688-6388 www.redrockpediatrics.org LiVe Well Center at Dixie Regional Health & Performance Center 652 S. Medical Center Drive (435) 251-3793 Massage Therapy Academy 1722 East 280 North (435) 673-4101 massagetherapyacademy.net

HEALTH (cont’d) Nitric Oxide (435) 673-1443 www.nitroxide.com Oral & Facial Surgery Institute 393 E Riverside Dr #2b www.oralfacialsurgeryinstitute.com (435) 628-1100 Pain Relief Centers 10 North 400 East painreliefcentersofutah.com (435) 673-1443 St. George Eye Center 1054 East Riverside Dr. Suite 201 www.stgec.com (435) 628-4507 St. George Clinic (Family Medicine) 736 South 900 East #203 www.centralutahclinic.com (435) 673-613 St. George Surgical Center 676 S Bluff St # 208 (435) 673-8080 www.stgeorgesurgery.com Simply Health Chiropractic 1091 North Bluff St Suite 309 www.simplyhealthchiropractic.com (435) 688-0444 Snow Canyon Medical 272 East Center Street Ivins, UT 84738 (435) 986-2331 Southern Utah Clinic www.centralutahclinic.com Southern Utah Women’s Health Center 515 South 300 East Suite 206 http://www.suwhc.com (435) 628-1662 Southwest Spine & Pain Center at Dixie Regional Medical Center 652 S. Medical Center Drive #110 www.southwestspineandpain.com (435) 656-2424 Southwest Vision 965 E 700 S #100 www.southwestvision.org (435) 673-5577 Dr. Greg Taylor 1490 East Foremaster Drive Suite 300 (435) 688-2104 Utah Fertility Center 676 Bluff Street (801) 785-5100 www.utahfertility.com Dr. Zehnder 676 South Bluff Street St. George, UT 84790 (877) 523-4695

Home & Building Restoration

HiCaliber 1330 W Sunset Blvd. Suite L (435) 674-9338 www.hicaliber.biz

housewares

The Kitchen Corner 188 North Bluff (435) 674-1120 www.kitchencornerstg.com

LEGAL

Jones Waldo Law Firm www.joneswaldo.com 301 N 200 E # 3A (435) 628-1627

Wright Way Legal 321 North Mall Dr. Suite 301 www.wrightwaylegal.com (435) 674-6744

MORTGAGE

Cherry Creek Mortgage 720 S River Rd, (435) 674-9200 www.cherrycreekmortgage.com

MORTUARY Spilsbury Mortuary 110 S. Bluff St. St. George, UT 84770 (435) 673-2454 25 N. 2000 W. Hurricane, UT 84737 (435) 635-2212

NEWS St. George News www.STGNews.com

NON-PROFIT ORGANIZATIONS

Boy Scouts of America (928) 965-3943, clawton@bsamail.org School of Life Foundation River Road Plaza 107 South 1470 East, Ste 101 www.schooloflifefoundation.org (435) 632-2947

Nutrition Stores Dixie Nutrition 406 West St. George Boulevard (435) 673-3447

Orthodontics Theurer Orthodontics 965 East 700 South Suite 101 www.theurerorthodontics.com (435) 688-8228 Wayne Christian Orthodontics 330 E. Tabernacle, Bldg. B (435) 628-4422

pharmacy Hurricane Family Pharmacy 25 North 2000 West Hurricane, UT 84737 (435) 635-8200 www.utahfamilypharmacy.com Stapley Pharmacy 102 E City Center St. (435) 673-3575 446 S. Mall Drive #B8 (435) 673-3575 www.stapleypharmacy.com

RADIO Cherry Creek Radio www.cherrycreekradio.com

ReSTAURANT Cliffside Restaurant 511 S. Airport Road St. George, UT 84770 (435) 619.6005 www.cliffsiderestaurant.com Market Café 490 W. St. George, Blvd. #2 www.kitchencornersg.com (435) 862-4765 The Painted Pony Restaurant 2 W St George Blvd www.painted-pony.com (435) 634-1700 Pasta Factory Ancestor Square (435) 674-3753 Pizza Factory Ancestor Square (435) 628-1234 Pizza Factory Express 1930 W. Sunset Blvd. (435) 634.1234 Pizza Factory Pineview Near Pineview Stadium 10 (435) 688-2656

SENIOR GAMES Huntsman World Senior Games 1070 West 1600 South, A-103 (435) 674-0589 www.seniorgames.net

SENIOR LIVING Beehive Homes (435) 627-0023 www.beehivecare.com Beehive Cottages 2041 S. Mesa Palms Dr. (435) 634-9299 www.beehivecottages.org

Tuacahn

Tuacahn 1100 Tuacahn Dr. , Ivins, UT 84738 (435) 652-3300 www.tuacahn.org

Washington Community Center

Washington Community Center 350 N Community Center Dr. Washington, UT 84780 (435) 656-6360 Washingtoncity.org/cc

Weight Management Dr. Coleen Andruss 1173 South 250 West, Suite 110 www.drhealthylifestyle.com (435) 986-3800 Healthy Express www.myhealthyexpress.com (435) 773-7712

WELLNESS CENTERS

The Healing Connection 321 N Mall Drive Bldg. X Ste. 101 www.healingconnectionstg.com RedRiver Wellness 2297 Santa Clara Dr. Santa Clara, UT 84765 www.redriverhealthandwellness.com Steve Vaughan (435) 619.2917 www.defineyoury.com www.getyoury.com

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118 www.saintgeorgewellness.com

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120 www.saintgeorgewellness.com