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F A M I LY W E L L N E S S March/April 2013

WholeFit A New Way of Thinking About Healthcare & Change

Children on the Move! Diabetes Awareness Month: Prevention & Treatment

Coral Canyon Golf Course Amongst Natural Wonders

Achieve Straight “A’s” in the School of Life


St. George Health & Wellness Magazine | Mar./Apr. 2013 3

CONTENTS March/April 2013

FITNESS 6W  holeFit: A New Way of Thinking About Healthcare & Change

8C  oral Canyon Golf Course: Amongst Natural Wonders 10 S tudent-Athlete Profile: Dixie State University’s Dalton Groskreutz, “No Empty Goals”

11 L awn Bowling: One Solution to Your Exercise Problem 12 5 Simple Ways to Make Fitness Fun For Your Family

NUTRITION 14 Children and Type II Diabetes 17 G’s Apricot Glazed Organic Carrots with Peppered Pecans RESTAURANT PROFILE 16 R estaurant Journeys: Cappeletti’s HEALTH 18 U  nderstanding Diabetes: Prevention & Treatment

21 Chronic Disease 22 C  hildren on the Move! 24 L ife Just Starts 25 S t. George Family’s Squatty Potty


Cover Photo by Mykals Photography

FINANCIAL WELLNESS 20 T ime Is Now To Purchase Your Retirement Home!

MIND/BODY 26 B rain Balance of St. George:

Changing Lives One Step at a Time

28 S pring – A Time for Blossoms and Renewal FAMILY WELLNESS 30 M  aking a Difference on Future Generations 32 C  hallenges and Chains: Hiking Your Summit 33 A  chieve Straight “A’s” in the School of Life DEPARTMENTS 5 L etter from the Editor 35 F eatured Directory Listings 36 C  alendar of Events 37 S t. George Racing Events 38 H  ike/Bike Trail Review:

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Meet Our

Letter From The Editor We are excited that spring is here! This is a great season of the year as we think about renewal, re-birth, and getting ready for the summer. I’ve definitely started my spring cleaning which brings to mind the many ways we can re-vamp and organize our lives. In this issue (March/April) of the St. George Health & Wellness magazine, we have a number of resources and articles on how to help children and teens live a healthy, fit lifestyle. We have a great article by Brain Balance, information on diabetes and a piece by the School of Life. In addition, we have some great feature articles on outdoor living activities like a review on Coral Canyon Golf Course, some reviews of hiking around the area, and some interesting fitness programs. Personally, I have worked with hundreds of kids and teens over the years as a family therapist and a wellness provider. I’ve noticed some keys to success for children and teens that not only help them stay away from harmful areas of life, but give young people a greater chance for life enjoyment and direction: • Children and teens look to their parents as the example; this is the strongest predictor of success for a child. If you want your child to be a certain way, be that and more yourself. • Young people want to know that they are accepted and loved more than anything; they may not know how to communicate that all the time, but it is so important to communicate love and worth to them. • Young adults have a lot of pressures these days; in the end, principles of honesty, hardwork, creativity, empathy, charity, and forgiveness are more important than earning an A instead of an A-. Focus on helping them build character; this will lead to results in all areas of their life. • Get kids outside playing, using their hands, being out in nature, using their imagination; technology is great, nature and the outdoors is greater! • Life goes by quickly; take time to be with your kids. I am a believer in both quality time and quantity of time. The most important lessons and memories are usually unplanned. • Finally, give your young ones a chance to maximize their own body, mind, and spirit’s potential through healthy eating, fitness, positive relationships, and a sense of purpose. I remember working with a young boy once that had experienced the most difficult life I had ever witnessed. At only 5 years old, he had experienced more than anyone should, yet he was one of the happiest boys I have ever met. He was so proud of his new boots. To this day, when I see a pair of children’s boots, I think of the impact he made on my life. Children are our greatest assets – they often teach us more than we can teach them. I hope this spring season we can all appreciate our young ones as we are reminded of birth, growth, and renewal and pay more attention to our future – our children. Sincerely, W. Jared DuPree, PhD, MBA

Staff W. Jared DuPree, PhD, MBA

Editor/Author “Finding life balance leads to more lasting fulfillment as we emphasize the more important facets of life.” ~ Jared Jared earned a PhD in Human Ecology with an emphasis in research, wellness, and relationships from Kansas State University. He also earned an International MBA from the University of South Carolina with an emphasis in consulting and entrepreneurship.

Tiffany Gust, CPT

Author, Fitness Section “I was always looking outside myself for strength and confidence but it comes Author, Nutrition Section from within. It is there all the time.” ~ favorite quote by Anne Freud “I have a passion for nutrition. It is amazing to see someone As an ACE Certified Personal Trainer and transform themselves physically and Group Fitness Instructor, Tiffany helps emotionally through food. I truly believe clients from all over the world achieve their that eating real food will not just lead to a goals to become healthier by motivating healthier lifestyle but also a more fulfilling and encouraging a healthy, active lifestyle. one.” ~ Emily Specializing in Kickboxing, Power Pump, Emily is a Registered Dietitian and received Water Aerobics, and Spinning, Tiffany has been in the industry for over 20 years. her degree at Brigham Young University. She is a member of the Academy of Chad Olson, Nutrition and Dietetics and belongs to the practice groups of Integrated/Functional MS, LMFT Nutrition, Weight Management and Sports, Author, Family Cardiovascular, and Wellness Nutrition. Wellness Section

Emily Fonnesbeck, RD, CD, CLT

Jennifer Morton, Life Coach

“Relationships can be the most satisfying and joyous experiences that anyone can have during this life – it is worth Author, the effort!” ~ Chad Mind/Body Section Chad Olson is a licensed marriage and “After all - when you family therapist in the state of Utah. He change your focus, you change your life.” obtained his bachelor’s degree in Marriage, ~ Jennifer Family and Human Development. He Jennifer Morton is the founder of Life Ethic, graduated from Brigham Young University Inc., who was motivated to help others create as the valedictorian of his class. He continued his education at BYU by earning a Masters in balance in their personal and professional Marriage and Family Therapy. lives through life coaching and consulting. Prior to starting her own company, Jennifer Myke Bush spent twelve years consulting for companies Photographer/ focusing on Customer Relationship Management, Leadership Development, and Video Editor Process Improvements. Mykals Photography specializes in lifestyle, Keith R. Owen landscape and architectural photography in Southern Utah. Producer/ He manages photo shoots and provides Sound Engineer artistic direction to our magazine team. Keith of Burgundy KRO Productions is a music

producer and trained For information on advertising or audio engineer in the Southern Utah area. other inquiries, visit our website at He manages sound editing for our video, productions and provides artistic direction to our email magazine team. 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. ©Copyright 2013.

St. George Health & Wellness Magazine | Mar./Apr. 2013 5

WholeFit A New Way of Thinking About Healthcare & Change By Dr. Denim Slade Change is a very difficult thing for most of us to do! There are change (e.g., fitness, nutrition, medicine, emotions, relationships, many, many reasons why, we as humans, have such a propensity to life balance, etc.). Second, we provide a system to coordinate the continue doing whatever is normal and comfortable for us. Our care and treatment that you receive. When someone is in pain (be daily routines and relationships become established around the it physical or emotional) or trying to make changes in their life, it is maintenance of our “normal.” common for them to begin to try things that they think and hope We do not function in isolated sectors in our lives. If, for will aid in alleviating the pain. They may seek help from a medical example, you want to lose weight, but you are also struggling with doctor and a therapist and a chiropractor. They may try exercising depression, without addressing the or going to the gym. depression, it is highly unlikely that much headway will be made in We start with a Comprehensive Assessment We treat you as a whole person losing weight. If you want to change We have developed a very which includes fitness, nutrition, careers or acquire more education comprehensive assessment tool but you have an unhealthy marital that helps you know where to health, relationships, life balance relationship or poor social support, start in seeking relief from your and more. It not only changes your pain and which variables are most it will be much less likely that you will be able to start and maintain the salient for you to address first. health, it changes your life. necessary steps to accomplish the Our assessment tool incorporates Dr. Michael Olson, Co-Founder worthwhile goals of more education both standardized measures and or career change. We simply do not qualitative assessments. The University of Texas Medical Branch function in discrete vacuums in our WholeFit Assessment measures lives! The more we can understand health and fitness, nutrition, what is going on in our lives, remove the obstacles and leverage emotional and cognitive well-being, motivation, personality, current available resources, the more readily we will be able to accomplish and past relationships, life balance, community (professional/work, our goals. finances, spiritual community, school/academics), and strengths and At WholeFit we have spent the last ten years studying and goals. understanding how to effectively overcome the barriers in our lives to make the changes we desire. In this way, we are able to We provide you with a Customized Plan be healthier and happier – outcomes we all want! We target and A licensed professional effectively assesses your functioning address two very important problems inherent in our healthcare in each of these areas of your life. Following the assessment a system. First, addressing all of the various variables involved in comprehensive, individualized plan is collaboratively developed



Last year in Houston, “ we had the opportunity to change lives

through WholeFit – we helped people with lupus, MS, diabetes, heart conditions, weight management, learning disabilities and more. We saw families come together – we saw peace and balance come to many. It is a powerful process. WholeFit Clinician

with you to help you obtain the changes and reach the goals that you may have been wanting to tackle for years but have felt stuck or stymied in knowing how to go about doing it. Success comes from Coordination Amongst Providers As someone begins to be treated by various helping professionals, a major gap is created. The right hand rarely knows what the left hand is doing! Your chiropractor may tell you to do one thing and your coach may tell you to do something completely different. Your medical doctor, treating your broken bone, may be completely unaware of the depression or anxiety brought on by your injuries. The scenarios go on and on…. At WholeFit, we have a system that fills this gap! A “quarterback” is assigned to you who communicates and coordinates your treatment with whomever is involved in your care. We have a Network of more

than 60 professionals and companies who are WholeFit Affiliates here in our community to provide the relevant services. Each of them is excited and motivated to have a system in place that makes it easy and user friendly for them to help better care for you! Our entire focus at WholeFit is to help bring about long-lasting, meaningful change in your life! We have seen many people achieve long soughtafter goals by working with our system. We are excited to be here in St. George and look forward to helping you achieve greater levels of health and happiness!

Denim Slade, PhD, is the Clinical Director of WholeFit St. George. For more information visit www. or call him at 435-319-0917

Last year we helped hundreds of people with the following concerns using teams of providers: WholeFit FAQ’s Founded in Houston, TX Patient Center Medical Home Model PhD, MD and Licensed Professionals Research-Based Treatments

Weight Management Chronic Illness Diabetes Food Sensitivities Pain Management Heart Conditions Couple/Family Relationships

Depression/Anxiety Asperger’s/Autism Parenting Trauma Life Balance Career/Education Peak Performance

St. George Health & Wellness Magazine | Mar./Apr. 2013 7


Coral Canyon Golf Course: Amongst Natural Wonders

By Casey Fowles Welcome to Coral Canyon Golf Course, set amidst the beauty and splendor of southwestern Utah. Designed by golf course architect Keith Foster, Coral Canyon Golf Course provides a rare opportunity for you to enjoy luxurious golf at the doorway to some of the world’s most famed natural wonders. This championship layout reaches 7,200 yards from the back tees, but with an abundance of teeing options we can accommodate golfers of all skill levels. Spring is the perfect time to play golf at Coral Canyon and although we are in our peak season there are still many ways to save at this wonderful golf course. To make tee times you can visit our website at www.coralcanyongolf. com or you can also call the golf shop at 435-688‑1700. We hope to see you soon!


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Call 435.628.5000 St. George Health & Wellness Magazine | Mar./Apr. 2013 9


Student-Athlete Profile:

Dixie State’s

Dalton Groskreutz “No Empty Goals” By Jared DuPree I had the opportunity to sit down with Dalton Groskreutz, a junior that plays forward for the Dixie State basketball team. A homegrown player from Santa Clara, Dalton doesn’t fit your typical studentathlete profile. Having married his wife Mykelle back in September of 2011, they are now expecting their first child later this year! “We aren’t sure if it is a boy or a girl yet but we have some names. We like ‘Grant’ for a boy or ‘Oakley’ or ‘Haven’ for a girl. I personally like ‘LJ’ but everyone knows we really like the series Prison Break, and there is a character named ‘LJ’ in that show, so, people would think we named him after the show!” Dalton laughs. Although Dalton had many options coming out of high school including offers to play wide receiver in football, he chose Dixie basketball. “I love playing with Dixie. I’ve felt that ever since I made the decision it was the right place to be. ..The coaches here are what I needed. I actually feel that they care about me. They ask how I’m doing, I don’t feel like they are faking just because I’m on the team. They’re sincere…that goes a long way for me.” Dalton is also a great student currently studying human communication. He hopes to be able to apply his athletic talents and education to help kids. “I’ve always enjoyed being around kids…I would like to help kids gain real life lessons from sports.” 10

Dalton is very passionate about teaching kids life lessons through athletics. “It may sound cliché, but the hard work and discipline you can get from sports is what I most value in basketball. I’m the type of person that if there is something to do, you work hard and do it. Sports have really taught me a lot about that…I just really enjoy trying to make myself better.” I asked Dalton what advice he would give kids seeking to play in high school or college. Dalton responded with a lot of energy saying, “You can’t let anyone tell you what you can and can’t do. I’m huge into that. I’ve had people tell me I can’t do this or that. You decide what you are capable of doing and then when you decide what your goal is, you got to go out and pursue that goal. There’s a lot of people that try to set ‘empty goals’ and say, ‘this is what I want to do’ but they never really do things to get there. They have to set the goals they want and do what it takes to get there. Anyone is capable of that. You got to have a goal, a plan and then actually follow through and do it…you can’t have empty goals in life either.” No empty goals. Good advice from someone that lives his own philosophy. Averaging 12.1 points/game, 4.9 rebounds and shooting .467 this season, Dalton is excited for the future. More importantly, he is excited to become a father, and provider and live his life the same way he has disciplined himself with “no empty goals.” If you would like to donate to the St. George Health & Wellness Student-Athlete Scholarship, contact us today! For more information on Dixie State sports, visit


By R. Wayne Pace

Lawn One Solution to Bowling Your Exercise Problem

In a recent edition of the Utah Senior Review (Vol 3, #6, Fall 2010), David Larsen pointed out that exercise is a good way to control blood sugar and prevent Alzheimer’s disease. Many individuals are unaware that the engaging game of lawn bowling is an excellent way to get the exercise they need to maintain good health. Lawn bowling is available in Utah, mostly in St. George, where it is played indoors at the St. George Recreation Center at 300 South and 400 East Streets. Three “rinks” or alleys of 12 feet wide and about 88 feet long are created by rolling out synthetic carpet on the basketball court. The carpets are marked for lawn bowling and provide an incredibly superior surface for rolling the bowls. Almost anyone from age 8 through 92, even the mildly handicapped, can roll the bowls. Bowlers deliver their bowls then change ends, allowing everyone to experience gentle exercise while enjoying a game involving little strength, but some precision. The most common game involves four individuals, two on each team, in which one member of each team delivers four bowls each in one direction, then team members change ends and the other team member rolls four bowls. This usually occurs six times for the completion of twelve “ends.” Delivery of the bowls in one direction constitutes an end. The bowls are rolled in an “arc” which allows the bowls to curve toward a small ball or “jack” located in the center of the rink. All bowls have a “bias” built right into the bowl, requiring the arc delivery. The objective of the game is to roll the bowls gently enough that they stop rolling close to the jack. Bowlers must estimate the size of the arc and the speed of the bowl so as to roll right up to the jack. Bowls are of different weights, so bowlers select a set of bowls that feel just right for them. The St. George Lawn Bowls Club has 42 sets of bowls that allow most bowlers to select a set that suits them about right. After you’ve bowled for a while, you’ll want to purchase a set of your own bowls so that you can play with the same bowls every time and develop your skills in delivering your own bowls. The only other equipment you need is a pair of flat-soled shoes—no heels—to avoid damaging the carpeting and floors. Play at the St. George Recreation Center begins at 10:30 a.m. Mondays, Wednesdays, and Fridays of each week, but everyone arrives a bit early, around 10:15 to help set up score boards and get the equipment ready to bowl. For new bowlers, the time from 10:00 to 10:30 each day is devoted to instruction in the skills, rules, and etiquette of lawn bowling. All you do is sign-in at the desk, pay a $2 use fee, and select your bowls. A mentor explains the fine points of the game, and everyone rolls some practice bowls. Then the fun begins. Since lawn bowling is a game introduced by the British, it is customary to wear a white or tan shirt while bowling. In Australia, formal, competitive bowling requires everyone to dress in all white. Here, in the USA, however, we enjoy a more casual atmosphere and tend to wear only white shirts.

H.A. Overstreet observed that “recreation is not a secondary concern for a democracy. It is a primary concern, for the kind of recreation a people make for themselves determines the kind of people they become and the kind of society they build.” Lawn bowling is a gracious sport that builds strength, character, and a society of gracious individuals. Dorothy Thompson caught the essence of lawn bowling when she noted that “recreation is nothing but a change of work—an occupation for the hands by those who live by their brains, or for the brains by those who live by their hands.” Lawn bowling is an activity that brings a form of rich and joyful living for both youth and adults. We see lawn bowling as an easy and important way to support and refresh people for more effective lives, as well as for its own sake as a lively and entertaining activity. The St. George Lawn Bowls Club welcomes residents and visitors to enjoy lawn bowling. We can lead you to a more enjoyable lifestyle! R. Wayne Pace is a Professor Emeritus of the Marriott School of Management at Brigham Young University. He currently resides in St. George, UT enjoying the great weather and recreational opportunities like lawn bowling where he is the Secretary of the St. George Lawn Bowls Club For club information please contact Wayne Pace at

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St. George Health & Wellness Magazine | Mar./Apr. 2013 11


5 Simple Ways to Make Fitness Fun For Your Family By Tiffany Gust Family time is a special time to connect and learn about each other. Here are some ways to incorporate fitness and fun all at the same time. 1. Combine exercise and household chores. Take small pieces of paper; write down a chore and a body weight exercise on each one. Put the papers into a couple of bowls and have everyone pick one of each. Maybe Dad gets to clean the family room and does a set of push-ups every few minutes until he is finished, while one of the children is cleaning the kitchen and doing jumping jacks, etc.—the combinations are endless. Change it up with yard work and other chores. 2. Hire a certified personal trainer to design a program for each family member based on his or her individual needs, and then work out together. If Dad is looking to develop his strength and his teenage daughter wants to improve her soccer skills, a similar circuit can be set up at home, indoors and outdoors, to achieve both. 3. Each family member can pick an exercise at the beginning of the week or month and do as many reps as they can in one minute. Train throughout the week or month with the goal of improving by the end. The family member who has the highest percentage


increase is rewarded with something small but personal and moti­ vating. Remember to acknowledge that everyone is improving. Some exercise ideas might be: push-ups, situps, jumping jacks, or jumping rope. 4. Designate one evening as family fitness night. Each week, a different person designs the family workout that you will all do together. Whether it’s swimming, rollerblading, walking, golf, or a two-on-two basketball game—everyone gets to do something they enjoy, and your workout will never become dull. 5. Gather small pieces of equipment to keep around the house. Make some fitness rules: exercise during commercials every time you watch TV; set up exercises that are done during the show, and stretch before bed each night. Making fitness a part of your family time can be rewarding in so many ways. It encourages health and wellness, inspires discipline and goal setting, and creates a family bond. Give it a try, I think you will be surprised at what you can gain from a family fitness program!

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Children and Type II Diabetes:

How to make healthy decisions By Emily Fonnesbeck RD, CD, CLT Just this past month, The American Academy of Pediatrics published a technical report on the Management of Type II Diabetes in Children and Adolescents. This information is timely, given that a disease which in recent years was only found in adults, now affects millions of children. In fact, one in three new diagnosed cases of type II diabetes is in patients younger than 18 years old. Type II Diabetes is a disease caused by a problem in the way the body uses or makes insulin. Insulin is required to move glucose from the blood into the cells for energy. When insulin can’t do that, glucose in the blood rises and causes short term and long


term symptoms/damage. Short term symptoms may include headaches, increased thirst, fatigue, blurred vision and dizziness. The most significant long term damage is neurological disorders effecting the eyes, kidneys and feet. Type II Diabetes is preventable. Attention to healthy eating, physical activity and weight management are important. Children should be encouraged, in a positive way, to incorporate all three into a healthy lifestyle. When it comes to healthy eating, keep the message positive. Instead of telling your children what they can’t have, focus on what they can. Fruits, vegetables, complex carbohydrates, lean proteins and healthy fats should be emphasized. When you add in lots of the good


Table 1 stuff, it tends to crowd out the bad! I would suggest using the diagram in Table 1 to educate yourself and your children on how to build a balanced meal. By making 1/2 of your plate vegetables, you automatically control the portions on the other side of the plate. Here are some ideas on how to make meal times fun: • Add one new food each week for variety and to introduce your

children to new tastes! For example, ever tried millet? It cooks in the same water to grain ratio as rice and is just as simple to make. • Involve the whole family in weekly meal plans. • Let the kids choose what new vegetable they may want to try and look up recipes together on how to prepare them. • At the grocery store, let your children pick out a fruit they would like for snacks that week. • Save time on meal preparation by enlisting help from the whole family. You can even take an hour on the weekend to spend time in the kitchen together prepping some foods for the week. • W hen your children pack their lunches for school, encourage them to think about the plate method above.

About the Author Emily is a Registered Dietitian and received her degree at Brigham Young University. She is a member of the Academy of Nutrition and Dietetics and belongs to the practice groups of Integrated/Functional Nutrition, Weight Management and Sports, Cardiovascular, and Wellness Nutrition. She has a Certificate in Adult Weight Management and is a Certified LEAP Therapist.

Eating healthy can be fun! It should also involve the whole family – that’s the key to success!

St. George Health & Wellness Magazine | Mar./Apr. 2013 15


Left: Empanadas appetizer.

Restaurant Journeys:


Above: Marinated shrimp and seabass skewers with sauteed spinach and polenta. Bottom of Page: Wood-fire salmon with Tuscan vegetables and risotto.

By Jared DuPree I’ve been looking forward to reviewing Cappeletti’s – I go often! Recently we had a large gathering of family from out of town join us for one of our favorite restaurants in town. Cappeletti’s is owned by a husband and wife team, Lorena and Andres Cappeletti. Originally from Argentina, Andres’ grandfather was born and raised in Trentino, Italy. His own father, Valeriano was raised with strong Italian traditions which got passed on to Andres. Although they are known for their authentic Italian cuisine, they offer an Argentinian flare such as their famous empanadas. “So many people asked for the empanadas we eventually placed them on the menu!” explains Lorena. Family owned and injected with love of good Italian food, Andres and Lorena have been cooking since childhood, “Andres has been cooking homemade pasta since he was 12 years old and I’ve been making gnocchis since I was 8,” says Lorena. Personally, I am a huge fan of their flat iron steak, empanadas and sea bass. Not only is the food well prepared, the atmosphere is peaceful and intimate. It’s not too stuffy where I can’t bring my kids, yet it has a particular charm with the antique pictures of ancestors on the wall, the bright Italian colors, and art provided by local artists. Without going into too many details, I wanted to leave room for some pictures of the fabulous food they serve. The pictures speak for themselves! I would highly recommend Capeletti’s for family gatherings and the good old “date night!”


Photo by Mykals Photography For more information, visit


Apricot Glazed Organic Carrots with Peppered Pecans By Chef Greg Reith Instructions: 1. Preheat Oven to 350°. To prepare glaze, quarter the apricots in a medium sauce pan and combine with chicken stock, honey, water, sugar, brown sugar, thyme, ginger, 1/2 tsp salt, 1/2 tsp cracked pepper. Over moderate heat, bring to a simmer. Lower heat and reduce for 2 minutes. Remove from heat and cool for 15 minutes. 2. In a separate bowl, combine pecans, remaining glaze, and 1/4 tsp white pepper and stir gently. Bake in an aluminum pie pan or 12” square of aluminum foil liberally coated with pan spray on the lower rack of the oven for 15 minutes. Allow to rest at room temperature for 5 minutes. 3. While pecans are cooking, prepare carrots (See Keys to Success), wash and damp dry. Rub 1 Tbsp butter in an Earthenware or glass casserole dish. Lay carrots in the baking dish with the tips pointing toward the center of the dish and away from edges. Set aside 1/4 cup glaze for later and pour the rest over the carrots. Bake for 20 minutes. 4. Remove carrots from the oven and serve warm with pecans as a garnish.

Ingredients 1 1/2 to 2 Lbs Washed , Rinsed Ca (See Keys to rrots Success) 2 Cups Farm Fresh Aprico ts 1 Sprig or 1 tsp Fresh Ch opped Thym 1 Cup Peca e ns 1/8 tsp Gin ger (Powde red) 1 tsp Sea S alt 1/8 tsp Bro wn Sugar 1/2 tsp Fre shly Ground /Cracked P 3/4 Cup Su epper gar 1/4 Cup Bro wn Sugar 1/2 Cup W ater 2 Tbsp Hon ey 4 Tbsp Chic ken Stock/ Broth 2 Tbsp Butte r Salt White Pepp er

Get carrots that are bright orange, smooth, firm, plump and well-shaped. Remove tops to prevent drying. Best from July-September

Keys to success: 1. Washing vegetables requires contact with the surface of the vegetable with your choice of cleaning instrument. Safe, popular choices include wash rags, vegetable brushes or corn scrubbers. Once the carrot is washed, rinsing begins by rubbing loosened dirt off with hand under water, repeating until water is clear and no residue or grit can be felt on the carrot. Notes: 1. DO NOT OVERCOOK! Err toward crispy with a warm center.

Chef Greg and his wife Staci have opened a new restaurant in St. George named “The Market Café.” The Market Café is located inside the Kitchen Corner, 188 Bluff Street, St. George, UT 84770. They can be reached at (435) 862-4765. St. George Health & Wellness Magazine | Mar./Apr. 2013 17


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! Please see the nutrition article in this issue. 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 the goal). Your goal for cholesterol level is also much lower when you have diabetes. A daily aspirin is usually appropriate. 3) Get your sugar levels under control. Most diabetics (unless they have kidney problems) take a pill called metformin that along with a healthy diet and avoiding sweets, has a huge impact in bringing down sugar levels to a safe range. 18

Depending on how advanced the diabetes About the Author is, some people have to take multiple Growing up in Richfield, UT, pills or shots, but it can be controlled. Dr. Busk has “red rock” in his It’s important to see your doctor every blood. Graduating from BYU six months if you have diabetes. In fact, and the Medical College of Wisconsin, he served in the insurances now grade or rate physicians Air Force and was deployed in based on appropriate management at Operation Iraqi Freedom. Now those visits. part of the St. George Clinic Many of my patients report that getting (Family Healthcare), Dr. Busk diagnosed with diabetes was one of the enjoys caring for patients of all ages and counts relationships best things that happened to them. How formed as the most satisfying of could this be? It basically boils down to the his practice. He is also fluent in fact that the diagnosis was a wake-up call, Spanish. and a call to action. As a healthy lifestyle becomes a priority again, people feel better-- body and soul.

For more information, visit

Court Empey, MD • Spencer Wells, MD Cortney Bernardo, PA St. George Health & Wellness Magazine | Mar./Apr. 2013 19


Time Is Now To Purchase Your Retirement Home! By Brandon Hansen Well, February brought with it the St. George Parade Of Homes. We expected this year’s parade to have the same enthusiasm as we had in 2006 and 2007 when homeowners were a little more secure in choosing to purchase a home. Values in homes today are back on the rise. Likewise, the economy is back on the rise and interest rates are still at an all time low. My opinion from an investment advisor and from a senior mortgage banking perspective is that five years from now we are going to be wishing we would have taken advantage of the market in this environment. With the senior home purchase programs out there today, it even makes home purchasing for our senior clients certainly more attractive than it has been for many years. We see the billboards and magazine articles from the larger retirement communities in St. George, SunRiver and Arizona that say, “Buy this $250,000 dollar home for $100,000 and have no mortgage payments for life.” You might be thinking, “What kind of crazy loan or scam is that?” The magazine articles and the radio ads are referring to the FHA insured HECM mortgage – nothing crazy, but certainly an exciting loan program for seniors. Since January of last year, about 70% of our senior clients that are purchasing homes are using the new FHA insured HECM Reverse Purchase. If you think about it, 70% of all home sales to seniors is a big number, so why are senior clients opting to utilize this loan versus conventional financing or paying cash for their home? Well, if our senior clients are comparing this loan with their other two options of either paying cash for a home in full or

making mortgage payments the rest of their life by financing the home conventionally, they usually end up leaning towards the flexibility of this loan versus their other options. In simpler terms, their thought is, “Why would we pay cash for a $300,000 dollar home when we can pay $120,000 down, and keep $180,000 in our bank for emergencies or just added savings during our retirement? We still own the home just the same, from a cash flow standpoint, with no mortgage payments for the rest of our life and we are in a home that we love for the rest of our life with no mortgage payments and a lot of extra money in the bank for our retirement needs.” Likewise, why would a senior client choose to make a mortgage payment on a home at age 65 for the rest of their lives? Because, these mortgage payments might never really benefit them directly. Thus, my clients have depleted their liquid assets over their life by making mortgage payments that they may desperately need for the ever increasing cost of living and taxes, especially as we look to head into inflationary times. Whether the Senior HECM mortgage is right for you is a big question. Consider all your options. Each situation and circumstance requires careful consideration. However, as with 80% of new homeowners today, the HECM reverse mortgage should be one of your main options when looking at your overall financial strategy. Brandon Hansen is Senior Mortgage Banker and Registered Investment Advisor Representative for Cherry Creek Mortgage / Investment Advisors International and can be contacted at 435-668-2840/435-773-4164, or visit the website at

Buy a home today for a fraction of the sales price and have mortgage If you are 62 or older and you’re looking at buying a home today, you have to learn about the FHA insured HECM loan for Seniors!

Handling more reverse mortgages than all other banks and lenders combined in Washington County

NO Payments for LIFE! See why 80% of our senior client's are opting to use the Senior FHA insured HECM loan when purchasing a home versus paying cash or using a conventional mortgage!



Brandon Hansen

Senior Mortgage Banker

1st Reverse Mortgage USA, a division of Cherry Creek Mortgage Co., Inc., is an Equal Housing Lender. The product or products may not be appropriate for everyone.



Chronic Disease By David Haacke, DO More than one-third of the American population is chronically ill. That doesn’t factor in the idea that you can be eighty percent unwell before the first symptoms of disease manifest. Even if you have no outward signs of disease, you may still be heading into a downward spiral that will cause chronic disease later in life. It may take twenty years for enough tumor cells to show up on an x-ray or mammogram. At the time of the diagnosis, you’re at the end stage of a healing crisis, not the beginning. Your arteries could be ninety percent occluded (blocked) before you experience the first symptoms of angina (chest pain) or some other condition. It might take forty years for an occlusion to get that bad. You’re told it was caught early, when, in actuality, you got it at the end. So, we’ve got possibly another hundred million people walking around who are processing disease that is not yet diagnosed. Then we have another fifty million people who have the early stages of disease. These are our youth. Most of what we call aging is simply the presence of disease – chronic, seemingly ubiquitous disease that makes us age with such apparent time-dependent consistency that we accept it universally as “simply getting older.” Estimates suggest that up to ninety percent of adult illness is due to the degenerative processes of aging. Despite commonly held beliefs that aging is mostly out of your control, inherited genetics accounts for less than thirty percent of all aging effects, and the importance of genetic inheritance matters less and less the older your calendar age. By the age eighty, behavioral choices account almost entirely for a person’s overall health and longevity. More than sixty-five percent of annual American deaths are attributable to heart disease, cancer, and stroke. These three diseases, degenerative diseases of aging, consume more than fifty percent of the U.S. health-care budget. Moreover, health care costs are increasing at double-digit rates each year. Trouble is we have little to show for it. Any improvements in the incidence of heart disease have been because of lifestyle improvements, not medical ones. Same for cancer. Prevention is the only vehicle that will account for change. If we really want to make an impact on health care in this country and throughout the world, the focus must be on preventing the degenerative diseases of aging. Instead of micromanaging disease, we should focus on macro-managing wellness. Ninety percent of first heart attacks result from preventable lifestyle choices. The same is true of Type 2 Diabetes. The overwhelming majority of cancers are avoidable. These diseases along with many others, such as Alzheimer’s

disease, are not a component of natural aging. Rather, they are a form of pathological aging that results from a lifetime of unhealthy choices. If we can slow the physiologic processes of aging About the Author we can alleviate more than fifty percent David Haacke DO of all disease overnight. We can alter this InsideOut Center for dreadful course by preventing, delaying, Advanced Medicine 237 N. Bluff St., Suite F or reversing the diseases associated with St. George, UT 84770 aging. 435-656-3212 Only a small percentage of the American population is truly healthy. It is no accident that they are healthy. They work at it. So when will you change? You are most likely to change when you lose it all, when you realize one day that you’ve made the wrong choices. Think of how many times you changed because you lost everything. Breaking old habits takes courage. It begins with mindfulness – attention and intention. You can make the mindful decisions to make the changes in your life to grow younger, not older, with each passing day. [Adapted from Gary Null’s Ultimate Anti-Aging Program. Gary Null, PhD. Broadway Books, 1999]

St. George Health & Wellness Magazine | Mar./Apr. 2013 21


Children on the Move!

By the LiVe Well Center of Intermountain Health Keeping your child from spending hours conquering a video game or evenings watching episodes on Netflix can be a difficult task. As the winter begins to fade and make room for spring weather, it’s the perfect time to encourage your kids and the entire family to start moving. Healthy children begin within the family and the community. When the entire family is actively involved in getting up and moving it teaches children the pattern of a healthy lifestyle. “It has been proven that when physical activity is encouraged by schools, families and friends then kids will be active,” said Locke Ettinger, director of LiVe Well Center – St. George. “I know of no child that would turn down an invitation to play ball with their mom or go on a hike with their dad. Kids want to do what parents do.” Opportunities to walk more or play outside don’t have to be expensive. One example of a healthy, free community event is Walk Washington County. As part of the celebration of 100 years of healthcare in Southern Utah, Dixie Regional Medical Center has partnered with the mayors of Washington County cities to sponsor walks all over Washington County. Each month a city will host a walk in their town that the mayor will lead while offering historical facts along the way. Families are encouraged to participate and learn more about the history of Washington County while getting a little exercise. Everyone over the age of 12 will get a free wooden walking stick. For more information about Walk Washington County visit www.carecentennial. org/walks or call (435) 251-3629. Signing your children up for classes or having them participate in a team sport is also 22

another way to encourage a healthy lifestyle. At LiVe Well Center – St. George the FUNdamentals class is specifically designed to help your children move while having fun. This hour long class will teach your kids agility, balance, coordination, flexibility and self-esteem in a safe, exciting atmosphere. Children, ages 8 to 12 are encouraged to participate in the class. “FUNdamentals is a fun environment to motivate kids to want to exercise, play and work together, while enhancing a wide range of skills,” says Allison Bradley, wellness coordinator at LiVe Well Center – St. George. “We want to encourage and build a foundational base for a fitness-filled future.” For more information on FUNdamentals and other ways to get healthy call LiVe Well Center at (435) 251-3793.


Intermountain Healthcare’s LiVe Well program encourages families to get out, get going and LiVe Well. The eight healthy habits include:

• A lways eat breakfast, and make it healthy • E at more fruits and vegetables • L imit or eliminate sweetened drinks •W  atch less TV

• Increase physical activity • Eat meals together as a family – sitting down • Be positive about food • Don’t criticize about weight

Visit to learn more.

St. George Health & Wellness Magazine | Mar./Apr. 2013 23


Life Just Starts… By Kyle Durieux, D. C. Upon inception two half cells meet and without any notice to the mother… life just starts. No bells, no lightning, not even a nudge tell the expecting parent(s) that new life is being made; two, four, eight, sixteen, and more and more and more cells are formed. Then even before the mother knows she is pregnant four weeks have rolled by and the first structure that will eventually become your brainstem, called the neural tube, is formed. Buddings and nerves next grow the brain, heart, liver and kidney, tissues, skin; innards and outings form and around 280 days later, BAM, we have a fully formed human being. This happens all the time!! Instead of a baby chimp or bird or dog we have a human being. Instead of taking 300 or 120 days it took about 280. Why? How does it happen? Oh it happens, and it is because there is a very precise law of nature at work here. This law is driven by what can be known as an “Innate Intelligence.” This Innate Intelligence is what builds and keeps our body working properly. Imagine if you were responsible for building that child. Would you know how many cells belong to the heart, each bone, or the brain? No, you could not, no one can, that is what Innate Intelligence is for; in the womb it is supposed to build you and during the rest of life it is supposed to maintain you. Innate intelligence is said to reside in the brain and work through the nervous system so as to communicate with every cell and function in your body. So, let’s break from this for a bit and address what happens when we cut a nerve. Let’s cut the nerve going to your kidney. What happens? How will the kidney work if it is only getting 30% of the signal from the brain? Are you going to notice a difference between 100% and 30% function? Without the ability to communicate through the nervous system to the brain stem (where Innate Intelligence is thought to be derived from) the body cannot heal itself properly, get rid of toxins properly, or remove unwanted predators from the system (including unwanted inherent cells). Subluxations can be explained as a joint that is locked out of its normal range of motion that causes pressure or irritation on a nerve, nerve root, or even the brain stem. It slowly, but functionally, cuts off the communication between the body and the essence that maintains the body, Innate Intelligence. Well let’s take a closer look at a hot topic these days, Autism Spectrum Disorders. The CDC predicts the prevalence of Autism Spectrum Disorders (ASD) to be 1 in 88 children. There is no “known “cause or cure for Autism, but I suggest that subluxation may be one of them. Subluxation is a specialty find especially at the top of the spine/neck. Consult an Upper Cervical (neck) Chiropractor in this matter. Subluxations can be detected by X-ray with high reliability and can be removed safely by an Upper Cervical Chiropractor without all the twisting popping or cracking on sensitive, vulnerable necks. There was a report published about 26 children diagnosed with 24

autism that underwent chiropractic care for ASD. Over a nine month period the results varied from normalization of deep tendon reflexes, increased range of motion, bladder and bowel control, ability to speak, eye contact improvement and increased attention span. Hyperactivity and aggressive behavior were noted and a small portion was actually able to attend mainstream classes at school for the first time. Many of the children were even able to be removed from medication and other complications of constant medication.1 Subluxations are a foundation concern. They are not just pointed at for ASD either. Many concerns can arise from subluxation including but not limited to ASD, ADD, ADHD, bed wetting, behavior issues, seizures, Parkinson’s, MS and the list goes on and on. The screening process is pretty simple and you can expect the time to be worth the investment. This is Dr. Kyle Durieux of Simply Health Chiropractic a Blair Upper Cervical Chiropractic Clinic ~ Expect Miracles (See ad below) For more information, visit or call 435-688-0444 1 A.L. Aguilar, J.D. Grostic and B. Pfleger, Chiropractic care and behaviour in autistic children, J Clin Chiropractic Pediatr 5 (2000) (1), pp. 293–304.


St. George family’s Squatty Potty sweeps the market and lands them on Dr. Oz. By Tracie Parry

ST. GEORGE – A St. George family’s invention was on NBC TV’s health talk show “The Dr. Oz Show,” and Dr. Oz proclaimed, “It works!” Bill, Judy and Bobby Edwards created the Squatty Potty in their garage in 2010. At the time, Judy was experiencing colon problems, and a medical professional recommended that she raise her knees as high as possible while using the toilet. She tried putting boxes, books, and stools under her feet to help raise her knees but these objects got in the way when they weren’t being used. Eventually Bill and Judy’s son Bobby decided he would customdesign a stool that would fit around the toilet to help Judy achieve the position her doctors wanted. Bobby worked on the project in the Edwards’ garage. He went through several prototypes and finally found one that worked well and brought Judy relief. The Edwards thought they might be on to something, so they made more Squatty Potties. People loved them, so Bobby started a website to market and sell the product. Squatty Potty sold well online – the Edwards have shipped them to every state and to 17 countries. They’d just barely moved production into a local warehouse when the “Dr. Oz” show called. “I thought it was a joke,” Bill said. “I couldn’t believe that Dr. Oz would be calling us!” Bill quickly realized the call was real. He shipped a Squatty Potty to the “Dr. Oz” studios so they could film a segment. The show’s staff told Bill they’d run the Squatty Potty segment at the end of May. The Edwards were surprised when orders and phone calls started pouring in that week – it turned out that the “Dr. Oz” show ran the segment early. “We were a little unprepared – we

thought we had a couple of weeks to get prepared, kind of gear up for it, so we were scrambling,” Bill said. For nurse practitioner Meg Tolbert, advising medical patients with chronic constipation at Stanford University’s Pelvic Floor Clinic, said she has learned the absolute and critical importance of instructing patients about the age-old practice of squatting. And though the idea of squatting to go potty may seem primal to some, to others it has become a common-sense solution to the frustrations associated with constipation and chronic outlet obstruction. Referring to X-ray defecography, Tolbert said that squatting ensures that the kneehip angle positions the anorectal angle into an alignment that is the most effective for bowel evacuation. “The alignment of the anorectal angle that is accomplished from obtaining a squatting position permits an effective and necessary bowel evacuation,” she said. Southern Utah OB-GYN Dr. Craig Astle refers many of his female patients to the Squatty Potty. “Not only is this stool … convenient, it just makes sense,” he says. Dr. Astle said that during menopause,

many women experience issues like tissue weakening, pelvic prolapse, hemorrhoids, chronic constipation, and other circumstances that lead to rectal discomfort. “Any time you bear down with excess pressure, you threaten both internal and external injury,” he says. “The Squatty Potty stool is useful in that it helps decrease the vector of pressure for women in these sensitive years.” The Edwards are aware that the Squatty Potty can cause some uncomfortable conversations, so they use humor when they can. “I tell everybody, me and my wife’s been married for 45 years and this last year we’ve had conversations like we’ve never had before in our life,” Bill said. Republished with permission of St. George News,, first published May 25, 2012. To view and share this story online, go to: archive/2012/05/25/st-george-familyssquatty-potty-sweeps-the-market-andlands-them-on-dr-oz/

St. George Health & Wellness Magazine | Mar./Apr. 2013 25

M ind/body

Brain Balance of St. George: ChangING lives one step at a time By Jared DuPree I had the chance to sit down with Tammy Bingham, owner and director of Brain Balance of St. George and get to know their program and how it is changing so many lives here in Southern Utah. Q: Tammy, what is Brain Balance? The brain can be changed at any age, something once thought impossible. That means the struggles the kids are facing these days are not permanent and the situation is not hopeless. Brain Balance offers a drug-free, nonmedical program in 61 nationwide locations. For over 10 years this Program has been successful in helping thousands of children overcome their learning and behavioral difficulties and reach their social, academic and physical potential. Q: Who does Brain Balance help? Brain Balance does not diagnose nor require a diagnosis for enrollment. Instead we do an objective assessment to find out what is causing them to struggle. We offer hope and results to children with: • Learning Difficulties • Behavioral Difficulties • Autism/Asperger’s/PDD • OCD/Tourette Syndrome • Anxiety & Sensory Disorders • Dyslexia Many children struggle in school for social or behavioral reasons. Others struggle with academics and never seem to catch up. These struggles don’t have to be life-long. Q: Why is Brain Balance helpful? While traditional approaches only address a few of the symptoms associated with these struggles, Brain Balance addresses the cause of these symptoms all in one integrated program. When you look at the brains of these children you see a similar problem: one of the two hemispheres of the brain has become stronger and faster, and the other has become weaker and slower. As a result, the two hemispheres become functionally disconnected, unbalanced, and are unable to communicate effectively. This lack of balance results in the noticeable academic, social and behavioral problems that these 26

Brody, Hazel & Wyatt children exhibit. By addressing the cause, Brain Balance improves your child’s function and overall brain development. This imbalance is why we see so many kids with amazing strengths and abilities, but then they can be struggling in other areas. Q: Do you have personal experience with these types of challenges? We have three children: Brody (9), Wyatt (7) and Hazel (5). Our boys both attended the Brain Balance Program almost 2 years ago and changed dramatically. Brody had no official diagnosis but before Brain Balance his symptoms included: hyperactivity, impulsive behaviors, lack of focus, sensory issues and poor gross and fine motor skills. He wasn’t able to ride a bike, catch a ball, hated sports, had a hard time with handwriting, etc. He was taught at home because his struggles prevented him from succeeding in a typical classroom. Wyatt was diagnosed with Autism at age two. Before Brain Balance he was not able to communicate even after years of behavioral therapy. He was still not potty trained, he was hyperactive, he ran away all the time, was very obsessive and was an extremely picky eater. For a period of four years we tried dietary changes, hyperbaric oxygen therapy, nutritional supplements, intensive behavioral therapy, private tutors and more. We were extremely discouraged because even after all of the time, money and effort we had invested in helping our boys, we only saw minimal changes. Then we discovered Brain Balance. Because there were no centers near us, the kids and I moved across the country so that the boys could attend a Brain Balance Center. By the end of four months we had seen more progress, improvements and changes than we had seen in the previous four years combined. When we came back we enrolled Brody in school for the first time

Mind /body and is even trying new foods that we were never able to get near him! Brain Balance has changed our family forever. It is by far one of the most amazing things I have witnessed in my life.

in his life and he has done very well academically and socially. His focus has improved and he is much less hyperactive and impulsive. His handwriting and fine motor skills improved immensely. He now loves to read and homework is no longer a fight. Brody now rides his bike without training wheels and he loves to play sports with his friends. Although Wyatt is not yet completely balanced, his changes were huge! After only a few weeks of Brain Balance, Wyatt was finally potty trained! I will always remember the first time he called me “Mama” and started calling his siblings by name. He stopped running away all the time and his hyperactivity decreased. He now follows instructions

Q: W  hat is your motivation for opening up a Brain Balance location here in Utah? My hope is that other families will find Brain Balance first and save themselves the pain, struggle, heartache, financial burden, marital and family stress, etc. that we and so many other families have experienced. Because of this, we have worked to bring Brain Balance to the families in our community. We look forward to the families of Southern Utah experiencing the same changes and miracles with which we have been blessed. Tammy is certainly an inspiration – their facility is amazing and has provided numerous families with the resources and peace of mind that they have been searching for.

To read more of Tammy’s journey go to: Brain Balance of St. George, 446 South Mall Drive, Suite B-6, 435-627-8500,

St. George Health & Wellness Magazine | Mar./Apr. 2013 27

M ind/body

Spring – a time for Blossoms and Renewal By Brigit Atkin I am often asked by my clients to help them maintain the feelings of clarity and light-heartedness that result from an energy healing session. I usually respond by giving them some “homework” (according to their needs). Some examples: keep a gratitude journal, perform small acts of kindness, make time each day for reading, or go outside and enjoy flowers and sunshine. These simple yet effective habits keep them renewed, hopeful, and recharged. This concept of self-renewal was first presented to me years ago while working in the banking industry. A motivational speaker came to provide a leadership seminar, and instructed us to close our eyes and imagine that each of us was a beautiful reservoir. He helped us envision ourselves giving water to those in need, giving to the point that we ran dry. Once we were depleted, there was nothing left to give. He then explained that in order for us to keep giving, just like the reservoir, we must be replenished. We accomplish this by doing the things that recharge and renew our energy. This exercise in imagery had a lasting effect on me, and I often refer to it when I feel overwhelmed or frustrated. Just as a chair needs all four legs to remain stable and useful, we too have four components we must maintain for balance: Brain, Body, Heart, Spirit. That’s four different areas we need to care for so we can function at our highest level, serve others, and enjoy this journey of life. Brain This is where we have the capacity to imagine, invent, learn, and reason. It’s obvious why we need to keep this part of ourselves sharp and refreshed. One of my favorite comic strips, created by The Far Side’s Gary Larson, portrays a picture of a dog balancing on his hind legs on a tightrope. In his mind he is thinking: “Oh no, I am an old dog, and this is a new trick.” Unlike the dog in the comic, we are never too old to learn, whether it occurs in a college class, a ceramics shop, or the local library. Sometimes we need “new tricks”, creative ideas, or fresh perspectives. Body Keeping the body renewed is probably the one with which we are most familiar. There are endless studies proving the importance of exercise, adequate rest, and proper nutrition. Even just 20 minutes of walking can do wonders for the chemistry and balance to the body systems. Developing a consistent bedtime routine also strengthens the body’s natural rhythms, allowing the body to rejuvenate itself. And we all know the old saying about an apple a day keeping the doctor away. Heart Our hearts are probably the most fragile parts of our being. This is where the effects of our closest relationships dwell, and sometimes that is painful. We renew our hearts by being kind, compassionate, giving and receiving love, and by extending forgiveness – whether it’s to ourselves, or our loved ones. We refrain from harsh judgments and backbiting, and we commit to keeping the promises we make. 28

Spirit Last, but not least, we replenish our spirits. Read an inspirational book, say a prayer, write in a journal. Perform small acts of service -- hold the door open for someone, give a sincere compliment, or let the person behind you in the grocery line go ahead of you. It’s surprising how good these seemingly small deeds can feel, as the About the Author ripple effects of these acts encompass so Brigit Atkin – Brigit of many people. Another great way to recharge Brightworks uses alternative the battery of the soul is to go outside and healing methods to help walk barefoot in the grass or sand. This improve the lives of others literal connection to earth is renewing facing challenges and difficulties. She is certified in the following ways: it stimulates reflex in SimplyHealedTM method points, decreases depression, and forces us and was trained by founder to connect with nature all around. Just try Carolyn Cooper herself. For it – it feels pretty good. Also, incorporate more information, visit sitting down for five minutes a day to just breathe. Let the mind go, and focus on slow, full, even breaths. This reduces stress and anxiety, and is rejuvenating to body and spirit. Life throws many curveballs, and you need to take care of yourself so you can care for others. Make sure that all four legs of your life chair are strong, sturdy, and balanced. Your homework for the day – say something nice to your neighbor, kiss your sweetheart, forgive yourself and your friends for not being perfect, then go outside barefoot and smell the flowers.

St. George Health & Wellness Magazine | Mar./Apr. 2013 29

Family Wellness

Making a Difference on Future Generations By Chad Olson, LMFT During graduate school, my wife and I lived in a basement apartment. We had one, young daughter at the time – she was about 18 months old. One evening when things were pretty crazy at the house, we had forgotten about a meal in the oven and the smoke alarm went off. As soon as it went off, I noticed my daughter waving a rag trying to make the smoke alarm shut off. We had to laugh at her futile attempts to turn the smoke alarm off, but she knew just what to do. Why? Because she had seen her parents do the exact same thing in the past. This is a simple story that illustrates a very important truth: Whether we like it or not as parents, our children learn by our example. In fact, a parent’s example is one of the single greatest predictors of children’s attitudes and behaviors through adolescence. This concept has been communicated in a lot of different ways – even through music. In a country song by Rodney Atkins entitled, “I’ve Been Watching You,” the chorus teaches an interesting truth from the perspective of his son: He said, “I’ve been watching you, dad ain’t that cool? I’m your buckaroo, I wanna be like you. And eat all my food and grow as tall as you are. We got cowboy boots and camo pants Yeah, we’re just alike, hey, ain’t we dad? I want to do everything you do. So I’ve been watching you.” Children see the world and make sense of the world through their parent’s eyes. As parents, this principle brings with it a great responsibility. As I have met with clients for the past seven years, I have seen the influence – whether intentional or not – that previous generations have on the current and future generation. I feel a deep sense of empathy as I help these clients through their struggles, because they had no control over their parent’s behaviors. To be clear, we cannot blame all of our unhealthy behaviors on past generations because we have to accept accountability for our choices. That being said, we must acknowledge that some behavior is learned, and that past generations influence – but do not cause – our behavior. We must also remember that every negative learned behavior can be unlearned, and every healthy unlearned behavior can be learned. Within the transgenerational models of family therapy, a genogram is a common assessment tool that is used. A genogram is a pictorial diagram of a family’s relationship system in the form of a family tree, and usually includes at least three generations. Its primary purpose is to trace recurring behavior patterns within the family. With this as a framework, I want to share one of my favorite principles from genograms: Transitional Characters. These are the individuals in the family who try to change an undesirable behavior and because of their efforts, they change the course of future 30

Photo by Andrea Belnap

generations. These are the individuals within a family cycle who had the courage and strength to reach out for help and make very difficult changes. These are they who have internalized the truth that to accomplish a goal you have never before attained, you must do things that you have never before done! When future generations look back at family patterns, they will point to this transitional character as the one who has broken an unhealthy pattern and their influence will be felt by many! Remember that each of us has the ability to choose for ourselves which path to pursue – regardless of those that have come before us, and for those that are parents, you can never underestimate the power of your example and the long lasting effects it can have. For more information on Chad Olson, LMFT and their clinic St. George Center for Couples & Families, visit or give Chad a call at 435-319-0082.

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St. George Health & Wellness Magazine | Mar./Apr. 2013 31

Family Wellness

challenges and chains: hiking your summit By Terrin Parker I took a deep breath in, letting the cool air fill my lungs. The bite valve of my CamelBak was wedged between my front teeth, and my hands were over my head in an attempt to expand my breathing capacity. I was glad that despite my body’s protests, I had decided to start my hike early. There was something invigorating about morning hikes, especially in the springtime. The snow was still melting in Zion National Park, filling the rivers and streams with fresh runoff and the rockscape was beginning to see signs of life sprouting up around her, softening her callous cliffs with a sprig of elegance here and there. I glanced behind me at the twenty one steep switchbacks termed “Walter’s Wiggles” I had just climbed. As I made my way up them, they had seemed so monotonous and endless but looking down I was impressed by the vertical gain they provided me. I took a final swig of water before beginning the final stretch of Angel’s Landing, a half mile trail up a steep and narrow ridge of rock. I began my ascent up the rock, visualizing each step before actualizing it. The trail was well worn in some spots by past hikers, telling me the best route to take. I looked up and saw chains, providing a safe trail for this steep incline. I was an avid hiker, and had done a lot of rock climbing when I lived in Colorado. I didn’t need chains. I reminisced of hiking trips I had taken and some of the fourteeners I had climbed with good friends. I wondered where they were now, as it had been several years since I had... Suddenly the ground beneath my foot crumbled and I found myself sliding down a rock slope, reaching out for something... ANYTHING to grab hold of. I dug the heel of my hiking boot into a patch of silt in a concave spot of stone and stopped. My heart was beating so hard I could hear it in my ears and my fingers were shaking, still contorted into claws and embedded with sand and dirt from trying to grip the rock. I looked down, which was a mistake. There was about two feet of ground between me and a 1500 foot free fall. I slowly put more weight on my anchor foot, but it slid an inch and I froze. Why had I not held onto the chain? Why had I come alone? Why did I let myself get careless with thoughts of the past? I felt completely helpless. Help. I needed help. “Help!” I called out to nobody. I called out for what seemed like hours, but was probably only minutes. My calf was beginning to cramp, and I was losing hope when I saw a figure above me. He yelled something down that I couldn’t understand, and then I saw a rope land beside me. I grabbed it tightly, and felt a tug. Once I got some footing, I used the rope’s leverage to climb back to the trail. I thanked the stranger, then hugged him, then thanked him again. As I finished my hike to the summit that day, I kept a firm hold on the chain. My nerves were still on edge, but I was determined 32

to finish my hike. As I sat at the top, taking in the awesome view, I realized something. In life, there are risks. Things are not easy. At times they feel monotonous and you wonder if you are really making any progress, until you look back at your vertical gain and realize each switchback got you closer to your goal. Sometimes we get careless. Sometimes we think we don’t need help. We are strong enough and good enough to ascend the rocky trail unassisted and it somehow makes us feel proud. The truth is, we all need a chain to hold when things get challenging. Whether that chain is our faith, our family, or our friends, we all need something to hold on to. Something to keep us on the path that leads to our destiny. And if we slip? If we fall? We need someone that will be there to hear our call for help. Someone to throw us a rope so we can get ourselves back on the trail. The trail that leads us to vistas unknown, glory unseen, and a destiny that can only be ours if we are not afraid to keep climbing.

April 30th, 2013

Family Wellness

Achieve Straight “A’s” in the School of Life

By Julie Gubler No matter how hard you train, you can’t always prepare for the hit that’s going to knock you off your feet. Sky Payne and Adam Nilssen are two high school students who’ve been kicked off their feet. They learned early that life isn’t fair. They were tired of life schooling them when they discovered something that gave them the

skills and inspiration to win at life. Skye struggles to do many things “regular” kids take for granted. She has a mild case of cerebral palsy, as well as hemiplegia (paralysis) on her left side. This makes it difficult for her to participate in sporting events and other physical activities. When Skye applied for a scholarship

from the School of Life Foundation, she didn’t realize it would change the way she thought. The School of Life Foundation asked her to read their book, “Learn to ‘School’ Your Toughest Opponent,” and write an essay. She read the book, wrote the essay, won the scholarship, and applied the things she learned to her life. continued on page 34

St. George Health & Wellness Magazine | Mar./Apr. 2013 33

Family Wellness continued from page 33 Adam’s also had a difficult time. He’s extremely shy - so shy, in fact, it’s hindered his school work. He found himself needing to complete restitution for excessive absences from school. One of the choices for restitution was going through the School of Life Program. Adam wasn’t excited about this program when it began. He had no idea it would change his outlook on life. He also read the book, “Learn to ‘School’ Your Toughest Opponent,” completed the homework in the book and for the required final project, made a video. Skye has been planning for college for many years. Her family cannot afford to pay for schooling, so Skye knew scholarships, grants, and financial aid would be how she would achieve her dream of higher education. “I’ve always known my limits. I try to push myself to do whatever I think I can,” Skye said. “It (cerebral palsy) does hinder me a little bit. It’s a fact and it happens.” “I was inspired to apply the straight A’s in life to my own life,” Skye said. “They truly are ten ways to live a better life.” Adam wants to be a horticulturist. He knew he had to graduate high school to achieve his dream. When he started the School of Life program, he didn’t think it would affect him, but he gained self confidence and learned to accept himself. “I thought people would be judging us and telling us what to do,” Adam said. “They said they appreciate all of us for who we are. They like us for who we are. From the first moment we went in there I knew that this is different. I think the program will stick with me,“ Adam said. “Right now I’m at the age when I need the most motivation. I need to learn the most knowledge. I expect the skills I learned to get stronger.” What are Sky and Adam talking about? The values and principles from the book “Learn to ‘School’ Your Toughest Opponent.” This book outlines ten ‘A’s’ that help to guide you in your life. It’s not just for teens. It’s useful for children and adults as well. The ten A’s include: Appreciate (Be Grateful), Assist (Help Others through Service), Attitude (Have a Positive Outlook), Aim (Set Goals), Associate (Allow Others to be Part of Your Life), Align (Organize), Action (Do It Now), Avoid (Stay Away from Trouble), Adapt (Be Flexible), and Always (Remember God). The book has short explanations on each ‘A’ and how to apply them in your own life. It includes a homework assignment for each value as well. Skye said, “I think the ‘A’ that had the most profound effect on me would be ‘Attitude.’ I have always been slightly a pessimist so for me to be spending even part of the day with a positive attitude shows how the ‘Straight A’s in Life’ has really impacted my daily mindset.” When Skye began applying the Attitude ‘A,’ she started getting up in the morning, putting a smile on her face, and listening to music that made her happy. Her friends and family noticed her change in attitude and told her she seemed happier. Attitude was the ‘A’ that helped Adam the most as well. “To me your whole life depends on your attitude,” Adam said. “I was bit in the face by a dog. I could have been mad at everyone and become reclusive. I had to adjust myself a little bit. Attitude controls 34

everything. You can make it worse or better depending on your attitude.” As Adam changed his attitude, he was able to overcome his shyness. He said, “I’m only trying to please myself. That’s all I should worry about. Not being worried about what other people think.” Both Sky and Adam feel they are better people for completing the workbook. As Sky stated, “The Straight A’s in Life have impacted my life a significant amount. I’m a happier and overall better person.” Adam puts it this way, “The School of Life has benefitted me in so many countless ways. I’m grateful for it.” The trick for succeeding in life is to overcome your own personal opponents. You can improve your chances by setting and achieving goals, while helping others achieve their own goals. You can thrive by focusing on values and principles that matter to you. Achieving Straight “A’s” in life helps you get back on your feet when you’ve been knocked off balance. For more information on the School of Life: Jack Rolfe, President & Founder, School of Life Foundation 81 North 1100 West, St. George, Utah 84770 435-632-2947

FEATURED DIRECTORY LISTINGS adult retirement community Sunriver Community (435) 688-1000


The Retreat at Sunriver w4480 S Arrowhead Canyon Dr. (435) 216-3905

ATHLETIC CLUBS Summit Athletic Club 1532 East 1450 South (435) 628-5000

corporate networking

DENTISTS (cont’d) Riverside Dental 368 East Riverside Dr. (435) 673-3363


Safe Pantry (801) 837-7845

Energy Healing BrightWorks by Brigit (435) 668-0233


Corporate Alliance 1487 South Silicon Way (435) 256-6225

St. George Center for Couples & Families 321 North Mall Dr. Suite 101 (435) 319-0082

High Knees Cycling 2051 East Red Hills Pkwy Suite 1 (435) 216-7080

Coral Canyon Golf 2303 N Coral Canyon Blvd. (435) 652-2950


DENTISTS Advanced Dental Concepts 321 N Mall Dr. Suite P101 (432) 674-1418


Health Advanced Physical Therapy 1490 Foremaster Dr. (435) 652-4455

HEALTH (cont’d) Brain Balance 446 South Mall Drive, Suite B-6 (435) 627-8500 Center for Advanced Plastic Surgery 676 South Bluff St. Suite 207 (435) 628-2895 Dan Sellers, MD 676 S. Bluff St., St. George, UT 84770 (855) 295-6554 Desert Pain Specialists 368 E Riverside Dr. (435) 216-7000 Hearing & Balance Doctors of Utah 1054 E. Riverside Dr. Suite 201, St. George, UT (435) 688-8991 St. George Eye Center 1054 East Riverside Dr. Suite 201 (435) 628-4507 St. George Clinic (Family Medicine) 736 South 900 East #203 (435) 673-6131 St. George Urology 1490 E. Foremaster Drive, Suite 300 (435) 688-2194 Simply Health Chiropractic 1091 North Bluff St Suite 309 (435) 688-0444 Squatty Potty

Hormone Therapy Live Life Health Center (David Tiller) 676 South Bluff St. Suite 101 (435) 574-9777

Insurance Soderquist Insurance (435) 229-6642

Medical Spas & Wellness (cont’d) Inside Out MedSpa 237 North Bluff St. Suite F (435) 656-3212

La Via Medical Spa & Institute 676 South Bluff St. (435) 656-9054

MORTGAGE Cherry Creek Mortgage 720 S River Rd, (435) 674-9200

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

Orthodontics Theurer Orthodontics 965 East 700 South Suite 101 (435) 688-8228

OrthoPEDIC SURGEON Dr Michael Green 1490 Foremaster Dr. (435) 688-0156

pharmacy Stapley Pharmacy 102 E City Center St. (435) 673-3575

Realtor David Whitehead (435) 632-2900

ReSTAURANT Capeletti’s Restaurant 36 E Tabernacle St. (435) 986-4119 Market Café 188 N Bluff St, St George, UT 84770 (435) 862-4765

Sleep Professionals


Premier Sleep Solutions 75 South 100 East (435) 674-2100

Medical Spas & Wellness

Dr. Coleen Andruss 1173 South 250 West, Suite 110 (435) 986-3800

Wright Way Legal 321 North Mall Dr. Suite 301 (435) 674-6744 Dixie Chiropractic 10 North 400 East (435) 673-1443

Weight Management

WholeFit of St. George 676 South Bluff St (435) 319-0917

St. George Health & Wellness Magazine | Mar./Apr. 2013 35



March 1-2 Abba Mania, Cox Auditorium, 7:30 to 10pm, Super Trouper, Mama Mia, Dancing Queen and more!

March 1-2 All day – Fannatiku Fest Anime Convention, Lexington Hotel. Fannatiku Fest is a small, two-day Anime/JRock/Asian Culture Convention in St. George. March 1 Soup N’ Bowl Fundraiser. 11:30 to 1:30 St. George Art Museum & the Social Hall, 47 E. 200 N. The Soup N’ Bowl Fundraising Event raises money to support the education programs of the Art Museum. For $20 you choose a handmade bowl, fill it w/ soup of your choice. Tickets are available at the St. George Art Museum. March 5-9 The Gondoliers, 7:30 – Dixie State College Eccles Main Stage. Play Tickets may be purchased at the Cox Auditorium box office or by calling: 435-652-7800 or going online to: March 8-9 Home & Garden Show, 10 am to 7pm. Dixe Center Exhibit Hall.

March 16 Motorcycle Safety Ride for Education, all day, 46 South 1000 East.

March 21 Mini Indy, 7am to 7pm. Mini Indy race is with teams competing for the checkered flag. Practice Race: 7am - 5pm, Social Hour: 6:00 pm, Dinner: 7:00pm. March 22-23 America on Stage, 9am to 10pm Dixie Center. “Dixie Spectacular” Dance Competition/Championships. Friday 4pm-10pm, Saturday 8am-9pm. Admission is FREE. March 23 The Zion Half Marathon This course is going to be one of the most beautiful routes you will ever run. March 23 Bunny Breakfast, 9 to 11am DSU, Alumni House, 684 East 500 South. Call Community Education to reserve your spot today. March 28 Thursday Trek at Zion’s Zion National Park Human History Museum. March 29-30 Dixie Quilt Guild Quilt Festival, 9am to 6pm, Dixie Center.

March 9 Red Rock Relay – Dixie St. George, 6 person teams, 65 miles total. March 9 Hope Pregnancy Care Center Banquet, 6:30, Dixie Center - Garden Room. Fund Raiser Banquet to benefit Hope Pregnancy Care Center. Cost: $30pp or table of 8 for $225. Register online or call Hope at 435656-5331. Last day for reservations is March 15th.

April 4 Ririe-Woodbury Dance Company, 7:30pm, Cox Performing Arts Center, Dixie State College. April 6 Zion Geology, 9am to 4pm, Zion National Park Human History Museum. April 15 Navajo Medicinal Plant Usage, 9am to 12noon, Zion National Park Human History Museum. April 20 Hurricane Mud Run, 9am to 2pm, Hurricane Cliffs, 3000 West. 3.5 mile course. April 26 Ragnar Trail Relay. April 27 Hurricane Half Marathon and 5k. Buses will depart for the starting line promptly at 5:30A.M. for the Half Marathon and 6:00 A.M. for the 5K. Races begin at 6:30 A.M. and 6:50 A.M. respectively.

Photo by Mykals Photography


April 27 Dixie Garden Tour, 10am to 3pm, 46 South, 1000 East. Tickets are available at the following locations: Star Nursery, Sandia Green House and Community Education.

R AC I N G EV EN T S May 2013 Races

St. George Racing Events

Ironman St. George Kids Fun Run Event Date: May 3, 2013 at 6:00 pm

March 2013 Races

1-miler or 200 meters. Town Square, 86 S. Main St., St. George, UT. In association with Ironman St. George, the City of St. George and the Exchange Club will be partnering to host this Kids Fun Run for kids 12 and under. This untimed fun run will feature races of approximately 1 mile and 200 meters, and all kids will FINISH THROUGH THE SAME FINISH LINE AS ALL THE IRONMAN ATHLETES!! All registrants will receive a t-shirt, finisher medal, and finish line drinks!

Lake to Lake Team Relay

Ironman St. George 70.3

Event Date: March 2, 2013 at 8:00 am

Event Date: May 4, 2013

A 50-mile team relay from Gunlock Reservoir to Sand Hollow Reservoir. The running route will take runners through scenic landscapes of Southern Utah along city trail systems and back roads. Pre-registration is accepted until Friday, February 22nd. Late registration accepted until Wednesday, Feb. 27th with an additional $25 late fee. NO DAY OF RACE REGISTRATION. Teams will consist of 5 people (Open Men, Open Women and Mixed) with each individual completing a minimum of two legs (roughly 5 miles each) of the relay. SG Recreation Center at (435) 627-4560.

IRONMAN St George changed to a Half IRONMAN 70.3. The race starts at the Sand Hallow State Park at 7am. THIS RACE IS CURRENTLY FULL. For more info:





Spectrum 10k Event Date: March 16, 2013 at 9:00 am A beautiful, scenic run through Snow Canyon State Park. This course included three miles in Snow Canyon State Park and continues out through city neighborhoods onto the finish at Ivins City Park. Pre registration is accepted until Friday, March 8th 6:00pm. Late registrations will be accepted until Wednesday, March 13th at noon with additional $10 late fee. THERE WILL BE NO DAY OF RACE REGISTRATION! SG Recreation Center at (435) 627-4560. April 2013 Races SHAC Triathlon Event Date: March 6, 2013 at 7:00 am Additional $10 late fee if registering after March 30th. Deadline is April 4th at 6pm. Beginner & Sprint capped at 400 participants! Race at the Sand Hollow Aquatic Center, 1144 N. Lava Flow Dr., St. George, UT 84770. For more information contact SG Recreation Center at (435) 627-4560. SWIM (25yds length) Beginner = 8 Lengths (200yds) Sprint = 16 Lengths (400yds) Kids Beginner = 2 Lengths (50 yds) Kids Sprint = 4 Lengths (100 yds) BIKE Beginner = 1 Loop (5 miles) Sprint = 2 Loops (10 miles) Kids Beginner = 1 mile (1/2 out and back) Kids Sprint = = 2 miles (1/2 out and back) RUN Beginner = 1 Loop (1.5 miles) Sprint = 2 Loops (3 miles) Kids Beginner = 1/2 mile (.25 miles out and .25 miles back on same course) Kids Sprint = 3/4 mile (.375 miles out and .375 miles back on same course)

Experience Gentle Healing All new patients will receive 2 free Laser treatments & 2 free Decompression treatments during March~April Dixie ChiropraCtiC

Schedule your appointment today! 10 North 400 East, St. George (On the corner of Tabernacle & 400 East)

St. George Health & Wellness Magazine | Mar./Apr. 2013 37


Hike/Bike Trail Reviews:

The Hurricane Cliffs Trail Network By William Shake The Hurricane Cliffs Trail Network strings together a 21-mile loop, formed by four segments: the Hurricane Rim, JEM, Gould and Gould Rim trails, centered around the historical Hurricane Canal. Construction of the canal began in 1893 and brought water from the Virgin River to irrigate croplands of Mormon settlers. Today, different trails offer different landscapes, from a towpath along the old canal near the river to mesa rims and desert uplands. The network was initiated by the Bureau of Land Management (BLM), in partnership with the Hurricane Valley Heritage Foundation, to showcase the history and landscape of the Hurricane valley. The trails wind through canyons and over slick rock, popular with mountain bikers. Some of the terrain is rough, and most of the riding is single track. The Hurricane Cliffs Trail Network offers great mountain biking, horseback riding and trail running option. You can also extend your ride by looping different segments along 4x4 roads. Be sure to pack plenty of water, and some food. You will want to make sure you have a camera as the views are breathtaking and worth the time to stop and enjoy. How to get there: From St. George, heading north on Interstate 15 and take Exit 16 to Hurricane City (along State Route 9). Turn right on S. 100 E Street and take the first left onto State Route 59. The Hurricane Hills trailhead is just 0.75 mile farther along on the left (parking area). To reach the Virgin Dam trailhead, continue to mile 3.1 and turn left on the gravel road. Travel 3.4 miles to the trailhead. To reach the Jem trailhead, continue to mile 5 and turn left on the gravel road; the trailhead is just 0.25 mile farther along. 38

St. George Health & Wellness Magazine | Mar./Apr. 2013 39


Profile for

St. George Health & Wellness Magazine March/April 2013  

Welcome to our magazine, St. George Health & Wellness. The vision for St. George Health & Wellness is to provide St. George and the surround...

St. George Health & Wellness Magazine March/April 2013  

Welcome to our magazine, St. George Health & Wellness. The vision for St. George Health & Wellness is to provide St. George and the surround...

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