St. George Health & Wellness May June 2016

FITNESS

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NUTRITION

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C U LT U R E

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H E A LT H

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M in d / B o d y

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ECONOMICS

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F A M I LY

Jensen Werner How One Flying Monkey Found His Passion

INSIDE: Local Hero Rebekah Pectol: Generations of Generosity DOCUTAH@TheELECTRIC Back and Neck Pain: Is it Arthritis?

MAY/JUNE 2016 SaintGeorgeWellness.com

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St. George Health & Wellness Magazine | May/June 2016 3

s ghw | TWa Eb Ll eL No Ef SCSo n t e n t s Health – continued

Featured Story Jensen Werner: How One Flying Monkey Found His Passion 12

Fitness

St. George Inaugural June Moon Jubilee 14 Take the Plunge! 16 Trail Etiquette 18 Pump up the Volume 20 Student-Athlete Profile: Aryn Feickert 22 Ask the Experts: We’ve Got Your Back 25

Becoming a Mountain Biker 49 Healthy Summer Travel Tips 51 Overuse Injuries of the Foot and Ankle Are Your Hormones Working in Harmony? 54 Back and Neck Pain: Is it Arthritis? 56 The Implications of Inflammation 59 Radiofrequency Ablation 61 The Human Brain: As Different as the Stripes on a Zebra 62 A New Way to Treat Chronic Knee Pain 64 7 Myths of Physical Therapy 66 Eye Health: Finding the Missing Piece

Nutrition

Intuitive Eating 26 Downtown Farmers Market: Eating Off the Vine 28 Low Calories, BIG Flavor 29 Dining Guide 30 Pizzeria Limone: Wood-Fired, Fresh and Delicious 32 Summer Re-Boot: Eat. Move. Live. 33

Culture Southern Utah Welcomes Mercedes-Benz of St. George 35 Never Too Late to Wear Leather 36 Local Hero: Rebekah Pectol 38 DSU and U of U Partner to bring Physician Assistant Program to St. George 39 Sterling Scholar Program Encourages Excellence in Students DOCUTAH@TheELECTRIC 42

Pregnancy: The Wonderful Journey to Motherhood 70 Functional Fat Burning 73 What Lies Within 74 iLASIK: See Your World Clearly 75 Is All Back Pain Created Equal? 77

Mind/Body

Cruise with a Cause 79 How to Maintain Balance in a Tech-Heavy World 80 Lessons From a Tree: Discard What is Impairing New Growth 83

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Health WholeFIT: Wellness for Life – Part III: Our Relationships 44 Using Plasma to Regenerate and Repair Tissue Damage 46

Economics

Healing Through Horses 84 The Sunk Cost Bias 86 Financial Wellness: 3 Common Mortgage Mistakes A New Medical School for Southern Utah 88 Are You Prepared to Handle a Personal Financial Crisis? 90

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MAY/JUNE 2016 69

On The Cover: Photo by Red Desert Studios. How One Flying Monkey Found His Passion - see page 12.

Family

Lead Them: A Tribute to Mothers 92 Ady’s Story 93 Keeping Up With the Cyber-Moms 94 Rapids Lie Ahead 95 Fatherhood: There is no Owner’s Manual! 96 A Legacy of Wisdom: What My Parents Taught Me 98 Southern Utah Missionary Injured in Brussels Terrorist Attack Receives Hometown Welcome 101 Diesel Trucks: Keeping Dixie Healthy 102 The Benefits of Eating Breakfast 104 The Dog Park Days of Summer 105 How Tonaquint Changed the Game for Southern Utah 106 Taking the Drama Out of Dental Trauma 108 Why Pitying Bullies Decreases Their Power 109

Departments 87

Mayoral Message 8 We Are Dixie – Letter from the President 10 Calendar of Events 111 Quick Resource Guide 112 Featured Directory Listings 113

Perhaps the most important thing you can do to help someone who is being abused is to listen unconditionally, without judgment. Believe them, even if you disagree with their choices or decision to stay in the relationship. Help them recognize abuse and reassure them it is not their fault. Assist them in identifying resources and services. Help them create a plan for physical, emotional, and financial safety, including what to do in case of an emergency.

For help or information, reach out to DOVE Center via our 24-hour confidential Help Line: 435-628-0458 or visit dovecenter.org/our-services.

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Jonathan Decker, LMFT Author, Family Wellness Section

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

Chef Cameron Payne Author, Nutrition Section

Tiffany Gust, CPT Author, Fitness Section

Chad Olson, MS, LMFT Author, Family Wellness Section

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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 2016.

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s ghw | fWr Eo LmL th N EeS eS d i to r Old, young, enjoying life, or trying to survive – we all have one thing similar in our midst… The Great Outdoors calling for us. Whether it be hiking, biking, running, climbing, we have it all in Southern Utah and we have it for most of the year. Day in and day out, the great outdoors is calling for us, begging us to come out and play. Get up, walk out, and begin enjoying all these great activities that we have here in abundance.

Our city has worked hart to build us paths and trails for more accessibility to our amazing environment. Their commitment to bringing health and happiness to our community makes St. George a wonderful place to live and visit. Do you take advantage of the trails, roads, parks and other recreational areas we have here? I definitely do not enough. Let’s share this experience by listening to the beckoning calls of the great outdoors. Jump on a bike or into your hiking boots and let’s go!

Remember to appreciate those who help, those who serve, and those who care about our quality of life. Every author in this magazine plays a big part in creating a healthier quality of life, so if you happen to see one of them or pass by those who help and work in our community, I think a simple smile would suffice.

Happy Trails,

Holly Gardner Editor

St. George Health & Wellness Magazine | May/June 2016 7

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

There are few things more appealing than a beautiful spring day in southern Utah. Our clear skies and abundant sunshine entice many locals and visitors to keep St. George’s extensive trails, sports fields, arts venues, and restaurants busy.

This also adds traffic to our streets. As mayor, I field more questions about roads than any other single topic. And while we will continue to move forward with major roads projects, including widening River Road and creating a new I-15 underpass near the Red Cliffs Mall, we are also looking at other alternatives to address road congestion.

Our active transportation committee is doing a great job of helping us move forward with more bike lanes and routes to provide not only recreational opportunities, but also a practical option for getting to work, school, and other activities.

Public transportation is another emerging area of focus. SunTran, St. George’s public transit system, offers an easy, comfortable, and economical alternative to driving. SunTran currently provides six routes with 140 bus stops throughout St. George and connections in Ivins and soon Santa Clara. It operates Monday through Saturday from 5:40 a.m. to 8:40 p.m., and offers comfortable buses with bike racks and wheelchair accessibility.

SunTran also offers paratransit services for people who are ADA eligible and are unable to get to and from bus stops.

SunTran currently serves about half of the city geographically. As a city, we are working to increase both SunTran’s geographic reach and ridership in the coming five years. We recently conducted a survey to help us prioritize enhancements to the SunTran system. Besides this survey and planning that is taking place for transit services in the St. George area, a separate feasibility study is underway that is looking at the potential for bus service between St. George and Springdale. While this is currently well beyond the service area of SunTran, we will be prepared to expand our reach if it can be determined that the service can be financially viable through funding sources outside of the City of St. George.

As always, I appreciate any input on public transportation or other issues. You can reach me at: Jon.Pike@sgcity.org Enjoy a wonderful spring season in beautiful Washington County!

Jon Pike

Mayor, City of St. George 435-632-6892 (cell) 8 www.saintgeorgewellness.com

Court Empey, MD • Spencer Wells, MD • Mark Udy, PA-C Melissa Hinton, DNP • Brian Jorgensen, PA-C • Cortney Bernardo, PA-C

St. George Health & Wellness Magazine | May/June 2016 www.desertpainspecialists.com

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We Are

Dixie Richard “Biff” Williams President, Dixie State University

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Welcome to Trailblazer Nation!

I am beyond thrilled to announce that Dixie State University is now home of the Trailblazers with Brooks the Bison leading the way as our new mascot!

Even though the moniker is new to Dixie State, the tradition of blazing trails is not.

Selfless trailblazers have sustained Dixie throughout its 105-year history. By contributing funds and labor to keep the college afloat between 1933 and 1935, when it transitioned from a private institution to a state college, building a much-needed dormitory in 1950, and raising the money necessary to purchase the first four blocks of today’s campus, the community has blazed trails that have benefited thousands of students throughout the last century.

Likewise, members of the Dixie State University community are still trailblazers today.

As an open-enrollment institution, we welcome those with a desire to better themselves, support them until their educational goals are accomplished, and offer them opportunities not available elsewhere. By accepting prestigious jobs and internships, starting their own businesses, and creating opportunities and positive life experiences for others, our alumni and students are blazing trails all over the world.

Additionally, the Trailblazer identity is fitting for Dixie because of its nod to St. George’s blazing-hot climate. In addition to attracting students to southern Utah and its 300 days of sunshine each year, the warm weather makes it possible for Dixie to offer students and community members opportunities to experience active learning and an active life.

The Trailblazer identity is paired with the bison mascot because the burly beasts are America’s original trailblazers. Trails created as bison stampeded across the country were adopted by Native Americans and pioneers as hunting and warrior paths and assisted with the migration out west.

As for Brooks the Bison, he is named after Dixie’s original trailblazer, Samuel Brooks. The eager student spent the night on the steps in front of St. George Stake Academy on the eve of its opening in 1911 in order to be the first person to pay the institution’s $10 tuition and secure student status.

The Trailblazer identity is perfect for our university because it embodies the Dixie Spirit that is rooted in the pioneers’ legacy of hard work, perseverance, and commitment to one another. Southern Utah’s original trailblazers sacrificed the relationships and comfort they had built in Salt Lake City to create new opportunities in St. George. By enduring the hardships that came with exploring the harsh conditions of southern Utah in the 1850s, they laid a foundation of education that has benefited every resident and visitor of Washington County.

The Dixie community has been blazing trails for a long time, and now our university’s identity reflects this.

Selecting the Trailblazers as Dixie State University’s new athletic identity was a rigorous process and not taken lightly. A tremendous amount of time and effort was dedicated to measuring public opinion and ensuring that students, alumni, faculty, staff, and community members had the opportunity to be involved in the process. The Identity Committee tasked with leading this effort worked tirelessly to get Dixie’s new identity right.

I cannot iterate enough how thrilled I am to be part of Trailblazer Nation – and it is our student, alumni, and community trailblazers who make Dixie State University such a great place to be!

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By Hollie Reina Jensen Werner’s eyes light up when he talks about mountain biking. His passion for the sport simply oozes from him as he describes the sensation of hitting the trail and connecting with nature through human powered movement.

Listening to him describe his love affair with pedaling in the dirt almost makes one itchy to saddle up and head out for a ride.

The 15-year-old Dixie High School student is a proud member of the Flying Monkeys, Southern Utah’s composite mountain biking team for middle and high school students. A team that Werner said is so diverse, nobody expects to fit in, so everybody gets along.

The Flying Monkeys High School team is comprised of students from Desert Hills, Dixie, Hurricane, Pine View, Snow Canyon and Tuacahn high schools with a growing amount of middle and intermediate school students participating on the Junior Devo team.

What began with about a dozen students has grown exponentially over the years.

According to Lynda Wallenfels, one of the team’s volunteer coaches, registered participants for the 2016 season is expected to hit about 120 riders, creating a large and diverse group of kids who have found a place to fit in outside the realm of football, baseball and basketball.

“We have a large segment of kids that don’t fit in the traditional ball sport structure,” Wallenfels remarked. That was certainly a fair description of Werner, who came to the team having discovered he just wasn’t fitting into what many might describe as the traditional sports.

“I wasn’t very good at baseball, and I was too small for football – I guess I didn’t really fit in with that crowd either,” said Werner.

But he could certainly ride a bike. A video on Facebook of Werner riding a BMX bike caught the attention of Flying Monkey’s founder and coach, Ron Jensen, who invited Werner to join the team. That was two years ago, when Werner was a freshman.

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How One Flying Monkey Found His Passion

In two seasons, Werner went from “not knowing much” and riding a loaner bike, to winning the Utah High School Cycling League state championships at the sophomore level.

“In the 2016 season Werner will compete at the varsity level, skipping over junior varsity completely,” said Wallenfels, adding, “He has a big year ahead of him!”

Everyone rides, everyone races The Flying Monkeys have an all-inclusive mantra: No Tryouts, No Benches, Everybody Rides, Everybody Races.

That means the girl down the street who can barely ride on two wheels will get the same amount of time and attention on the bike as the next Aaron Gwin (World Cup Downhill mountain bike racer). It means that the last person to finish a race often gets the biggest cheers from the crowd and their teammates – especially from their teammates.

“The environment is super supportive,” said Wallenfels, who quipped that it is more like a family than a team. This could also be because so many of the riders’ parents and siblings catch the spirit of the team, joining them at practice and on rides, and discovering their own love for mountain biking in the process.

“The parents sign their kids up, and pretty soon mom is coming and dad is coming and everybody is riding,” Wallenfels said.

For Werner, the Flying Monkey’s mantra means finding a place where he could not only fit in, but also stand out. “The mountain bike team is really special,” he said, with affection.

It is also a lot of work. The team will start practice July 1st, and will practice four days a week through the summer and throughout the season. “It is a commitment that these student athletes seem willing to make,” Wallenfels said, as she talked about the dedication the team has to learning and improving, even through the hot summer practices and tough fall race season.

Perhaps the reason these teenagers give so much of themselves to the program is because the Flying Monkeys, as a team, has become a place where they have found themselves; where they have found what they are capable of. “There is no ‘I can’t do it,’” Werner said.

And in the off season? Well, you will most likely find Werner on a bike, learning more technical skills, blowing off steam, and frequenting his favorite trails. In fact, he’s probably out riding right now.

For those interested in registering for the 2016 season, the final day to do so is May 5 by 11:59 p.m.

About the Author Hollie Reina is a writer, runner, outdoor enthusiast, wife, mother and southern Utah gal.

Photos by Red Desert Studios.

St. George Health & Wellness Magazine | May/June 2016 13

St. George Inaugural June Moon Jubilee Will Light Up the Night June 3rd Evening Event Joins with George Streetfest and Brad Harr & Associates for a Summer Evening of Family Fun.

By Della Lowe On June 3, St. George Recreation inaugurates the June Moon Jubilee, a celebration of summer and family, which will light up the night. This new event combines its festivities with the first anniversary of the George Streetfest, which has become a popular nightlife gathering in Historic Downtown St. George on the first Friday of each month. In conjunction with the George Streetfest, which monthly includes the George Jr. Village kids play area, the Desert Pulse Jazz Garden and the Midnight Movie, the Jubilee features The Moonlight 5K and Brad Harr & Associates light parade with several About the Author glowing floats. The St. George Youth City Council will be decorating Della Lowe is an Emmy the City of St. George Recreation June Moon Jubilee float.

Award winning news producer, “The St. George Summer is well known for its heat so we thought who worked for ABC News in New York for 23 years. After that a nighttime, family friendly celebration would be a way to provide moving to Silicon Valley, she something unique and comfortable for participants,” said Aaron spent 14 years in marketing and Metler, Race and Special Events Coordinator for the City of St. PR for several tech companies.

George Recreation Department. “Partnering with George Streetfest Lowe is the marketing and PR Consultant for the DOCUTAH and Brad Harr is a great way to bring together several events, all of International Documentary which fit with the City’s tradition of providing families with a way to Film Festival and works in the participate together.”

Recreation Division of the City “Right out of the gate, George Streetfest exceeded our expectations,” of St. George. said Melynda Thorpe, George Streetfest Executive Producer. “We see the Jubilee as a great opportunity to combine community resources and celebrate summer in grand fashion under the June moon.”

“Brad Harr has always believed in giving back to the community in ways both seen and unseen,” said Jed Harr, Marketing Manager at Brad Harr & Associates. “Our core philosophy is to be a friend to families and support activities which are inclusive. The Light Parade, the first of its kind in St. George, will provide a unique addition to events in St. George and is not to be missed.”

George Streetfest & June Moon Schedule of Events

6pm-2am George Streetfest/ Packet Pickup/ Signups

6pm-10 p.m.

George Jr. Village 6pm-10:30 5K Signup and packet pickup 6pm- Midnight Desert Pulse Jazz Garden 9:30pm-11pm Light Parade 11pm-Moonlight 5K 12am-1am Main Street Glow Party with live DJ 10 p.m.

George Midnight Movie

More information about June Moon Jubilee can be found at www.junemoonjubilee.com.

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Photos courtesy of Nick Adams, Emceesquare Media Inc.

St. George Health & Wellness Magazine | May/June 2016 15

Plunge!

Take the

By Richard Nichols Spring is here, and summer is near. What better way to get exercise and spend time outside in the beautiful St. George weather than swimming?

Swimming is one of the most beneficial physical activities; it’s easy on the joints, heart, and reduces stress levels. Swimming also increases muscle tone and strength, increases flexibility, and improves heart and lung health. You burn 500-600 calories for every hour of swimming (depending on the intensity of your workout). Swimming is a sport for both novice swimmers and top-notch athletes.

Whether you’re looking to recover from an injury, preparing for an event, or just getting in regular exercise, there is a place in the water for you. Countless studies have shown that swimming improves joint mobility and flexibility for people suffering from arthritis or other joint related pains. It can help increase circulation and its therapeutic benefits are also known to help those recovering from injuries and illness.

The real question is where is the best place to swim? Gyms, public venues and community centers in the St. George area all have nice facilities! There are also great opportunities to swim in open water at Sand Hollow State Park or Quail Creek. For clean, temperature controlled waters, check out Summit Athletic Club. They offer both indoor and outdoor pools along with hot tubs and even a dedicated kiddy pool! During the upcoming Summit Athletic Club Rock Hunt you’ll be able to use the club (and its pools) for free! This event is a great opportunity to explore St. George then hit the pools to cool off.

Maybe you’re looking for something more involved than a casual 16 www.saintgeorgewellness.com

swim. St. George is home to one of the most grueling Ironman 70.3 races in the world! Sand Hollow also hosts a couple of races throughout the triathlon season, including the Sand Hollow Triathlon and The Kokopelli Triathlon. Local gyms and community centers also hold sprint triathlons to help you prepare.

If triathlons aren’t your thing, many About the Author of the aquatic facilities in and around St. Rick is from Upstate NY and George offer indoor and outdoor water swam collegiately at Michigan State University competing at aerobics classes, swim training groups, the U.S. Open level. He has and open lap lanes to get your yards in! been coaching for 8 years with For those that want to learn how to swim swimmers ranging from new 4 or need help training for a competition, year olds on up to the national level as well as triathletes. He is Summit Athletic Club offers year round USA Swimming and American swimming lessons and pre-competitive Swim Coaches Association programs. Summit is the facility of choice certified. He is currently the National Development coach for the SUSA Stingray Swimming Team. for the South Utah Stingrays Take advantage of the beautiful and the Aquatics Department weather, outdoor facilities and lakes; get Manager at Summit Athletic out and swim St. George! Don’t forget to Club. check out Summit Athletic Club during the Rock event and experience their fantastic pools for free!

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St. George Health & Wellness Magazine | May/June 2016 17

Trail Etiquette

By Jay Bartlett Trails unselfishly take us into the vastness of beauty that is the desert and mountains that surround us. But trails are only a pencil width in comparison to the world around them, and thusly are presented with the problem of filling up quickly—not only with mountain bikers, but with hikers, trail runners, and in some areas, equestrians, all looking to get away from it all and enjoy a lovely day doing the thing that makes them happy.

On the trails, as in life, the way we treat each other directly affects our attitudes. In other words, a friendly greeting, and an “after you” can go a long way. Conflicts are rare in our area, but as news of the great riding we have in our back yard spreads around the world, those pencil-thin trails can get pretty busy (especially on holidays or when the good weather kicks in) with people who all have their own agenda. In fact a couple of trails have become one-way in the last year to minimize problems. The price of fame, I suppose.

The International Mountain Bike Association has established some simple rules to curb problems. As the fastest moving form of trail user, mountain bikes should yield to both hikers and horses; although, I often find that hikers will “pull over” when bikes approach since it’s so easy for them to get started on down the trail once the bikes have passed. Be sure and thank them if they do.

When mountain bikes meet on a trail going in opposite directions, the uphill rider has the right of way. This is because it is generally harder to get a bike started when climbing… that darn gravity! Now, it is okay to be like those friendly hikers, and give the go to the downhill rider if you can see they are digging their flow, or if you’re ready to take a breather. If the trail is narrow, you should come to a stop and pull your bike to the side. Avoid riding off the trail and tamping in another line, also called “braiding.” Keep the skinny trails skinny!

When encountering horses, extra care needs to be taken. Horses are prey animals, so a bike flying towards them can be mistaken for a mountain lion or bear, and a spooked horse can be a very dangerous thing. Scrub your speed well in advance of getting close to them. Talk to the riders as you come up from behind so you can discuss getting around. Don’t worry, they are usually quite friendly— unless you cause their horse to buck them off! If you’re meeting head to head, stop, dismount, and pull your bike off the trail. Again, talk to the rider.

There is a bit of subversion that comes with being a mountain biker. We don’t really love the idea of rules, since biking at its essence is anything you want it to be, but if you follow these “guidelines” conflicts will be small, fun will be big, and the off-road world will continue to be the wonderful, happy place it is meant to be.

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About the Author

Mountain bike veteran, amateur filmmaker, and endurance racer Jay Bartlett has been riding trails in the St. George area for over twenty years. Jay has nearly a decade of experience as a bike mechanic at Bicycles Unlimited, St. George’s oldest bike shop.

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Pump up the

VOLUME

VO2 max testing: Sports Performance and Weight Management

By Tiffany Gust Have you considered having a VO2 test done? Do you know what it is and how it can help your performance? As a coach, I often get asked if an athlete should have the test administered so I decided to write this article to educate more people on how the test works - not to mention, what it can do for your athletic performance. Many don’t realize this, but it can also help you if you are interested in managing your weight.

VO2 max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise.” As exercise intensity increases, so does oxygen consumption. Aerobic capacity, aerobic power, and maximal oxygen uptake are all terms that are interchangeable with VO2 Max. The volume of oxygen consumed is written as VO2. It is measured in milliliters per minute or ml/min. The VO2 is then 20 www.saintgeorgewellness.com

reported in milliliters per minute per kilogram of body weight, or ml/min/kg.

Some of the factors that affect a person’s VO2 max include cardiac fitness, and muscle mass.

The VO2 test can provide valuable information such as your anaerobic threshold. The anaerobic threshold (AT) is the level of exercise beyond which lactic acid begins to accumulate in the muscles. When a person exercises, then muscles consume oxygen and produces carbon dioxide and lactic acid. As the level of intensity increases the heart and lungs provide enough blood flow to the muscles, allowing the muscles to operate “aerobically” in a relatively pain free state for a long period of time. But, when the level of intensity increases, the muscles need more oxygen than the body can provide and metabolism becomes “anaerobic.” When this occurs, the lactic

acid accumulates in the muscles and they become sore and fatigued. This is called anaerobic metabolism. The percentage of fats relative to carbohydrates utilized by the body is higher at exercise that is performed below that anaerobic threshold. Therefore, you can understand how this would help an endurance athlete to draw their energy from their fat stores, rather than carbohydrates.

We can only store enough carbohydrates for about two hours of exercise. The ideal exertion level is when fat metabolism is maximized and fatigue (along with muscle soreness) is minimized. This is just below the anaerobic threshold. Have you ever been sore after an intense workout? That is due to the built up lactic acid in your muscles and you’ve achieved anaerobic metabolism.

Another valuable observation from the VO2 max test is that it helps you determine how many calories you burn at different

exercise intensities and heart rates, and how many calories come from fat versus carbohydrates. You may have heard this called the “cross-over” point. This is the point when you start to burn more carbohydrates than fat. Understanding your heart rate zones can help you to dial in your training or weight management.

“The body stores up to 2,000 calories as glycogen in the liver, muscles, and blood glucose. With moderate intensity, these valuable stores can be depleted within two hours. On the flip side, the body has up to 80,000 calories stored as fat – even in the thinnest bodies!

To maximize performance, we want to tap into those fat stores by staying right under our crossover point,” shared Susan Kitchen, of Iron Man News.1 If you need more information about the VO2 max test, contact me at the LiVe Well Center at Intermountain Health and Performance Center at 435-251-3793. Pump up the volume and make the most out of every workout by becoming efficient. Ironman Finisher, Justin Bandley said, “the test was very revealing. I can implement my test results into my training plan immediately.”

What are your goals? Start there first, and then decide what tools you need to help you reach those goals. I am a dream chaser, and would love to chat with you about YOUR dreams. Don’t just think about your DREAMS, make them a REALITY! PUMP UP THE VOLUME!

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PROFESSIONAL PROFILE | Tiffany Gust,

BS, CPT

Owner, TG Triathlon and Fitness Coaching/Exercise Specialist at LiVe Well Center E D U C AT I O N

B.S. Health Science | Utah State University , 1990 C E RT I F I C AT I O N S

USAT Certified Triathlon Coach US Master's Swim Coach ACE Certified Personal Trainer Weight Management Specialist

RECOGNITION

A B O U T T I F FA N Y G U S T

World National Olympic Distance Age Group Qualifier | 2012, 2014, 2016 Ironman All World Athlete | 2105, 2016 16 X Ironman Finisher

Obstacles in Tiffany’s life have empowered her to chase her dreams and create the life she’s always wanted.

Having competed in over 160 triathlons, as a USA certified triathlon coach, Tiffany pays it forward by helping others gain a healthier lifestyle through sharing her love for swimming, biking and running. In 2010, Tiffany suffered from several strokes, and had heart surgery. A hole in her heart created a greater desire to infuse gratitude and balance into her life. Tiffany’s greatest accomplishment is being a wife and mother of three, and feels that her family is the heart of her success.

435-619-0469 | www.facebook.com/tiffany.gustcoaching St. George Health & Wellness Magazine | May/June 2016 21

Student-Athlete Profile:

Aryn Feickert A Legacy of Greatness

By Joshua Richens Building the Legacy What makes an exceptional athlete? Is it hard work? Practice?

Maybe the support of family and teammates is what makes a truly great athlete. No matter what makes an exceptional athlete, it appears that Aryn Feickert was destined to excel as a member of Dixie State University’s softball team.

Now a senior at DSU, Feickert’s love of softball started early in her life. “I was destined to play,” she says. “My parents met through sports. As a baby they carried me to watch games.”

With her early introduction to sports, Feickert competed in most sports, but it was the fast paced, competitive nature of softball that captured her heart.

She participated in little league for many years, where she played several positions including 2nd base and pitcher. Quickly, Feikhert’s love for the game and

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her experience grew, as she began setting and breaking records.

Before she graduated from Highland High School in 2011, Feickert began making softball history. She earned four varsity softball letters, threw 1,222 strikeouts to finish with the most strikeouts in both school and Golden League history, was named valedictorian, and received the Pacesetter Award.

Her awe inspiring pitching ability continued at Oregon State where she was named Pac-12 AllFreshman Honorable Mention, finishing with a 3-1 record and a 3.55 ERA. However, softball at Oregon State wasn’t always great. During her freshman year, Feickert took a line drive to the face. As the accident would for most people, being hit by a softball in the face made her a little bit timid. However, the timidity wouldn’t last.

A Change of Scenery As she learned how to take care of herself, Feickert took the advice of a friend and decided to visit DSU. After visiting St. George, Feickert knew DSU was the place for her. She loved the town, and knew the softball program would be the perfect fit. After playing for DSU she says she has grown more. “I have been able to get out of my shell and be myself more. The change in scenery has allowed me to return to the game, and has restored my love for the

game,” she shares. With the help of family, friends and teammates at DSU, Feickert was able to get back to playing as her old self. “I’m not as timid. I’m more relaxed and goofy – I’ll say funny things to my teammates during a game while we’re grouped up.”

For Aryn Feickert, softball is a part of life, and she plays because she loves the sport. When talking about her love of the game Feickert says, “I love it. There is no reason not to do something you love. It becomes a part of life as a college athlete.” Because of the huge amount of hours spent each week, playing, traveling, and practicing for DSU’s softball team, life would be hard if she didn’t have a fierce love of the game. Luckily, apart from loving the sport, Feickert gets more than just enjoyment from softball. Being able to play and spend time with her teammates puts her in a good mood. “It’s cheap therapy,” she says with a chuckle. “It helps me reboot, and gets me in the right mind.”

Enjoying her time at DSU has allowed Feickert to flourish. Her time there has led to even more awards and accolades as she lets her love for the game and other people shine. She has been named PacWest Pitcher of the Week, has received the American Red Cross Everday Hero Award, and is the all-time strikeout leader at DSU. Amazingly, after all she has accomplished while playing softball, Feickert has remained humble, giving a shout out to her

About the Author Joshua Richens is an English major at Dixie State University. After finishing his degree, he plans on continuing to write as much as possible.

family, God, and to the people at Dixie who have helped her fall back in love with the game.

Though Feickert’s role as pitcher for DSU softball will eventually come to an end, softball will always be a part of her life.

Looking to the Future When her time as a DSU athlete comes to an end, Feickert hopes to continue supporting DSU softball in the future. She hopes to stay in St. George, using her degree in communications to eventually become a NCAA academic advisor for the university. While having a degree in communications provides her with many options, and is useful in many different fields, helping other athletes through their time at DSU will allow her to combine her talented hard-working nature with her love of softball, adding another layer to the legacy she has built in DSU softball.

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Ask the Experts: We’ve got Your Back

By McKoye Mecham, LiVe Well Center at Intermountain Health & Performance Center Nobody wants to suffer from back pain. It makes living the life we love harder – keeping us from participating in the everyday activities we enjoy. But when it comes to pain, the doctors at the Southern Utah Neurosciences Institute have your back.

Minimally Invasive Spine Surgery There are several options when it comes to helping patients with isolated leg pain from a herniated disc, or leg and back pain from a slipped disc or deformity. First, doctors will always treat with conservative management – meaning no surgery. When surgery is needed, an excellent option is minimally invasive spine surgery.

“If you are a patient who requires surgery, you should be aware of the benefits of having a spine surgeon well-versed in minimally invasive spine techniques,” said Dr. Jotham Manwaring, a neurosurgeon at the Southern Utah Neurosciences Institute. “Minimally invasive spine surgery has been shown to have several distinct benefits over classic open spine surgery. These are well documented in the literature as procedures with less blood loss and shorter length of stay in the hospital.

“The key point with minimally invasive spine surgery is that your surgeon is trying to do surgery through smaller approaches that will leave a minimal footprint on your body. In other words, rather than making a large midline incision and cutting the muscles of your spine, we gently dilate through the muscles to work between them.

We also use smaller incisions that result in less blood loss. Another example of minimally invasive spine surgery is cervical and lumbar disc replacement that saves the motion of the spine, rather than taking out your disc and fusing your spine.”

This type of surgery can be performed by surgeons at the Neuro Institute, and is helping more patients get back to truly living their lives.

“These concepts and techniques are at the forefront of spine surgery, and if you are undergoing surgery, you deserve to have a surgeon who can discuss minimally invasive spine techniques with you and how you may personally benefit from them,” Dr. Manwaring said.

“At the Neuro Institute we are committed to evaluating every patient

from a minimally invasive spine surgery perspective.”

Motion Preservation Surgery As humans age, the wear and tear of everyday activities leads to the breakdown and degeneration of the intervertebral discs that act as shock absorbers in the spine. For some, this degenerative disc About the Experts disease is hastened due to genetics and can Dr. Jotham Manwaring lead to significant pain. Conservative care, earned a bachelor’s degree such as physical therapy, steroid injections, in neuroscience from BYU and a medical degree from and activity modifications, is usually U of U School of Medicine. the initial step in treating the pain. For He completed an internship those that do not respond to conservative at the University of Utah, a neurological surgery residency therapy, surgery may be recommended to at the University of South improve symptoms.

Florida, fellowship training “For years, the gold standard of in Germany, and focused neurosurgical training at The surgery has been spinal fusion,” said Dr. Shriner’s Hospital for Children.

Mark Stouffer, an orthopedic surgeon at the Neuro Institute. “The goal of fusion surgery is to stop the abnormal motion caused by the degenerated disc and get the bones above and below to grow together and fuse. Many patients do very well with fusion surgery, but studies have shown that fusion at one level can lead to increased breakdown at other levels. Some studies Mark Stouffer, MD received have indicated that this can lead to as his bachelor’s degree from BYU much as 35 percent of patients requiring and his medical degree from the further surgery within ten years of their Medical College of Wisconsin.

Dr. Stouffer also completed an initial fusion surgery.” orthopedic surgery residency at An alternative to fusion surgery is the Wright State University artificial disc replacement surgery. Just Boonshoft School of Medicine, and a spine surgery fellowship like minimally invasive spine surgery, this at the Texas Back Institute. procedure can also be done by institute surgeons.

“Artificial disc replacement surgery was developed to help address the issues of adjacent segment degeneration, or the breakdown of the intervertebral discs above and/or below the fusion surgery, and has been available in the United States for the past decade,” Dr. Stouffer said.

“Disc replacement surgery removes the broken down disc and replaces it with an implant made of metal plates that are pressed into the bone above and below the now empty disc space. A polyethylene core is then placed as a spacer between the metal plates. This allows for flexion and extension at that level and restores more normal body biomechanics to the level, helping to decrease the rate of adjacent segment degeneration. Studies have shown that disc replacement surgery reduces the risk of surgery needed at levels above or below to about 10 to 15 percent in ten years – and patients do just as well, if not better, compared to fusion surgery.”

If you have questions about these surgeries – or back and leg pain in general – please call the Southern Utah Neurosciences Institute at (435) 251-6800, or visit our website at http://southernutahneuro.org/.

St. George Health & Wellness Magazine | May/June 2016 25

s ghw |

NUTRITION

Intuitive

Eating

Making Peace with Food (and Yourself!)

By Emily Fonnesbeck RD, CD

Diets have a 95% fail rate, meaning that 95% of dieters will gain the weight back (and then some) within five years. For the 5% that do find success with dieting, we find that managing their weight becomes a full time job—weighing and measuring food, tracking calories, not eating off plan, etc. While you can choose what you feel is appropriate for you, for those of you looking for a more peaceful approach to food, I encourage you to read the book Intuitive Eating (IE) and ideally work with an IE professional to implement. Many assume IE is eating anything you want, eating when hungry and stopping when full.

While those ideas are true to a certain degree, there are 10 principles for Intuitive Eating: 10 Principles for Intuitive Eating 1. Say goodbye to diets and the diet mentality 2. Honor your hunger 3. Make peace with food 4. Say NO to the food police 5. Allow yourself to feel satisfaction from food 6. Feel your fullness 7. Build new coping strategies for emotional distress 8. Respect YOUR body (with less obsession on weight) 9. Exercise to feel the difference rather than to manipulate your body 10. Honor your health with nourishing foods (the book calls it Gentle Nutrition - balancing taste and satisfaction with health - which I really love) The thing about Intuitive Eating is that you can’t just flirt with it and expect to see results; it requires a highly conscious commitment. If you want to try it, you gotta jump in with both feet and trust the process.

It’s definitely a process, and wherever you are in that process is EXACTLY where you need to be. There are 10 principles for a reason and they all are connected. Only applying 2 or 5 or 8 or 9 will not lead to becoming an Intuitive Eater. But if you do all 10, you are promised a more peaceful relationship with food, yourself, your body 26 www.saintgeorgewellness.com

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.

and the ability to find YOUR healthy weight.

But here’s the thing - you’ve gotta allow yourself time. I’ve come to deeply appreciate that healing and growth take time.

I can see the wisdom in that. What we set out to heal, actually heals us. It’s the process of healing that heals - it fosters strength, resilience, trust, confidence, patience, compassion, understanding and wisdom. It’s BECAUSE this process takes time that it has the potential to truly heal your mind and body.

We learn by experience, so don’t ever sell yourself short.

(I’ll also note that if you find applying even one principle from this list helps you have a healthier relationship with food, I fully support that.)

In my experience, there is a specific reason why IE may not work: It’s difficult to use your intuition if fear is present. If you are afraid of food, afraid of gaining weight, afraid of accepting your body, afraid of making a mistake…then your decisions will be based on fear rather than wisdom. If you can learn to effectively work with your fear, and make decisions that are in your best interest, you can overcome it and find success with IE. We must make peace with food and our bodies, and fully accept where we are, if we ever hope to move forward.

You can’t fail at Intuitive Eating. In fact failing at it is actually what brings increased capacity to be great at it. It’s a learning process, and the only one that can learn about your body and its needs at that level is YOU. The ultimate goal for IE is to develop self-trust with food. While it might seem counterproductive to give yourself unconditional permission to eat when you feel fearful of or out of control with food, that’s exactly what has to happen to put yourself back in charge of your own decisions.

So what is holding you back? Do you fight against your natural genetic set point for body type? Are you afraid of eating what you actually want to eat for fear you won’t be able to stop? Do you beat yourself up with exercise? Is food used to distract or numb emotions? Do you feel worth taking care of? I would encourage you to start with just the first principle.

Take it one day at a time. Once you feel more comfortable with that, tackle the next. Quick results can often derail effective progress, so give yourself grace, patience and compassion as you move forward.

healthy and

STRONG!

#healthislife | #wellnessislife | #stghealth saintgeorgewellness.com photo by Ben Braten

About the Author Julie Hunter has lived in Southern Utah for the past 17 years. As a freelance writer, she has enjoyed many opportunities to cover the community for St. George Health & Wellness, St. George Magazine, The Spectrum & Daily News, The Independent, and other area publications.

By Julie Hunter When it comes to better eating — and not just foods with higher nutrient value, but foods that have much greater flavor too — the hardest working supporters of that lifestyle in St. George can be found in the collection of purveyors who come together each Saturday morning from May to October in Ancestor Square for the Downtown Farmers Market.

Organic growers and artisans make the trek each week from Enterprise, Cedar City, Kanab and beyond to bring the absolute freshest collection of produce, herbs, seedlings and other locally produced and crafted items, such as cheeses, and even grass fed, organically grown beef, lamb and pork.

When it comes to the nutritive value of foods, Nicki Richards, founder of the Downtown Farmers Market and co-owner of the Painted Pony and George’s Corner restaurants (with husband and executive chef Randall Richards), explains that timing is everything.

When it comes to produce, “Every day it’s off the vine, it loses nutrients,” she says. “Our market farmers pick their produce right before the market itself, and in some cases, even the morning of. The produce you buy here is literally right off the vine.”

Symbria Patterson of Red Acre Farm in Cedar City is a regular at the Downtown Farmers Market. She brings a wide variety of produce, as well grass-fed beef and organically raised lamb and pork, which can be difficult to find in smaller communities such as St. George. Her family farm helps people avoid the ever-increasing amount of genetically modified foods. Through their efforts, as well as through the efforts of other area growers, Patterson and her family help people connect with the foods that not only taste the best, but provide the highest results for good health. “We are meant to eat what is being grown in its season,” Patterson says, questioning the health value of a watermelon produced in December. “Do you really need to eat a watermelon in December? Anyone can learn to eat

seasonally, if they shop the farmers market,” she says, citing at this point that the Downtown Farmers Market supplies nearly all the basics one would need from a traditional grocery store, including: eggs, cheese, meat, honey, nuts, and even organically grown stoneground wheat.

Now in its ninth season, the Downtown Farmers Market in Ancestor Square also features many visual artists, potters, jewelry artisans and much more. The market itself has also grown into an arts festival and community gathering. “We have a very family friendly atmosphere,” says Market Manager Jil Gardella. “We have people who attend just to bring their kids outside for the morning.”

Market-goers look forward to fresh-brewed coffee, tea, lemonade, pastries and other treats, as well as live musical performances that take place each Saturday from 9:30 a.m. to 12:00 noon during the market season. Shoppers enjoy a cup of coffee while their kids dance on the grass to bands such as local bluegrass favorite Stillhouse Road, Dulce, Harry O and more.

For more information, visit: www.farmersmarketdowntown.com. Sign up for the weekly newsletter at downtownfarmersmarket@yahoo.com.

Market updates which include weekly performance artist announcements and produce availability can also be found on the market’s Facebook page: www.facebook.com/downtownfarmersmarketstgeorge. The Downtown Farmers Market accepts electronic benefits transfer (EBT) cards — see how to use them at the Market Information Booth.

The Downtown Farmers Market in Ancestor Square runs from Mother’s Day weekend, Saturday, May 14, 2016 through Saturday, October 29, 2016.

Throughout the market’s season, shoppers can find: • Herbs such as fresh basil, oregano, and more • Seedlings to plant for both vegetables and flowers • Greens of all types: arugula, chard, kale, mustard greens, romaine and more • Green-house grown hydroponic, vineripened tomatoes and cucumbers • Fresh-cut flowers • Early fruits and vegetables such as asparagus and rhubarb

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By Month: • End of June/Early July: Strawberries, cherries, apricots and other early fruits as well as peas, radishes, carrots • Mid-July: Peaches, pears, cucumbers, peppers • End of July/Early August: Melons, tomatoes, cabbage, zucchini • Mid-August: Sweet corn • Fall: Apples, apple cider, squash, potatoes, persimmons, cranberries and more

Low Calories, BIG Flavor

By Chef Cameron Payne, Twisted Noodle

I’d like to kick this article off with a shout out to our parents! Here’s to our fathers — the ones who taught us how to catch and throw a baseball, and to our mothers — who do pretty much everything else.

In their honor I’ll be featuring two recipes at the end of this article.

Summer brings us new and fresh produce and ingredients to use! Let’s take a little trip around the supermarket and explore our options…

Cheese — When using cheese, try to use stronger cheeses like sharp cheddar, feta, goat cheese, gouda, and blue cheese. It’s easy to add a lot of mild cheddar cheese, and that gooey mess adds a lot of extra calories to our diet. On the other hand, not a lot of people overuse the stronger cheeses I mentioned. Most of them are used very sparingly, but pack a lot of flavor. Remember that one ounce of cheddar is 120 calories, whereas 4 ounces of chicken is around 140 calories. Which food will bring you more satisfaction?

Sundried Tomatoes — Huge in flavor. Most sundried tomatoes come oil-packed, but you can find these bad boys dry-packed as well.

Using oil-packed products adds calories to your plate, but dry packed sundries tomatoes will bring flavor to your meal without adding calories to your diet.

Olives — From black to Greek or Niçoise, olives add a lot of flavor to food. Typically olives are higher in sodium but low in calories. Olives a great option in the summer, when you are out and about hiking or trail running. You can replace sodium naturally, unlike your favorite sports drinks that are loaded with artificial colors, and sweeteners.

for up to two weeks. Some of the best uses for roasted garlic is in appetizers, pastas, and on pizza. Chopped or smashed, they will provide a lift of flavor to your meal. Garlic is really good for the immune system. Get sick a lot? Try adding more garlic to your diet.

Lemon/Lime Juice — I’m talking fresh lemons and limes. Hand squeezed citrus adds a lot of flavor to most dishes. The citric acid balances out the flavor in foods and brings everything together.

Adding freshly juiced citrus to fish or chicken brings out the flavor without adding calories.

About the Author Chef Cameron began his career while in culinary school. He went on to work for Wolfgang Puck, Wynn Resorts and Bellagio in Las Vegas. He moved to Utah and became Corporate Chef of what was then, Biggest Loser Resorts.

Working with clients at the resort inspired Cameron to open up a local healthy restaurant, Twisted Noodle Cafe, and is working with Southern Utah residents to eat healthier.

Salsa — Salsas are a great way to add flavor to your favorite dish, and are typically low in calories and high in flavor. With summer approaching, ripe tomatoes will be abundant. The nutritional issue with salsa is usually what it gets paired with — typically fried corn chips and greasy Mexican food. Salsa itself is a great condiment for a healthy meal.

Garlic — A flavor fave. To add a different aspect to garlic, try roasting it. Place garlic cloves on a sheet pan and cook at 250 degrees for about 1 1/2 hours, until the garlic cloves take on a caramel color.

Once cool, you can place them in the refrigerator and store them What better gift to give her on Mother’s Day than breakfast in bed? As long as you clean the kitchen, this thoughtful experience will be sure to win her over.

Strawberry Ricotta Pancakes with Lemon Curd (serves two)

1/4 cup oat flour 1/4 cup gluten free flour 1/2 cup buttermilk 1/4 cup light ricotta cheese 1/4 cup eggs 1/2 teaspoon baking soda 1/4 teaspoon vanilla extract 1/4 teaspoon sea salt 1/4 teaspoon cinnamon 1/2 teaspoon almond extract 1/2 cup fresh strawberries Preheat a sauté pan. Mix wet ingredients together in a bowl. Blend dry ingredients together in a separate bowl. Add the dry and wet ingredients together, and whisk lightly. Spray the pan with a non stick cooking spray. Pour batter on the sauté pan to form pancakes.

Lemon Curd (yields 1 1/2 cups)

3 eggs 1/3 cup lemon juice 1/3 cup Truvia 1/3 cup fructose 2 tablespoons unsalted butter Preheat pot with 4” of water.

Place a metal bowl over the pot to make a “double boiler” and add lemon juice, Truvia and fructose to the bowl. Mix until the Truvia and fructose is warm to hot. Mix in the eggs, stirring continually to prevent burning. Eventually the eggs will thicken until you get “ribbons” in the mixture. Once the sauce thickens, remove from heat and whisk in butter.

Then cool down and serve. *For added protein, serve with a slice of turkey bacon.

St. George Health & Wellness Magazine | May/June 2016 29

Dining Guide St. George

Bella Marie’s Pizzeria

1487 S Silicon Way, St. George, UT 84770 | 435.628.3336 Pizzeria | Italian | Café | $$ Mon. – Thurs. 11am – 9pm | Fri. – Sat. 11am – 10pm A true delight when you’re looking for great pizza, pasta, calzones and more – made to order with all natural, real food ingredients – no fillers and preservatives here! This is your stop for homemade Italian food from scratch. Enjoy with friends, dates and family.

For flavor, friendliness and quick service, Bella Marie’s is a must try!

Benja’s Thai and Sushi

Hank’s Riverwalk Grill

4210 Bluegrass Way, St. George, UT 84790 | 435.773.4111 American | Southwestern | $$ Open 7am – 9pm seven days a week Located in Sun River, this eclectic location boasts gorgeous patio and window views, tasty eats, beer, wine and liquor. From breakfast burritos to salmon fillet to the Murder Burger, you’ll find items unique to Hank’s, as well as familiar items from the Oscar’s Café menu in Springdale – Hank owns both restaurants! Stop in after a game of golf or bring the whole family.

2 W St. George Blvd. #12, St. George, UT 84770 | 435.628.9538 Thai | Sushi | $$ Mon. – Sat. 11am – 10pm | Sun. 1pm – 8pm Hungry for sushi? Hungry for Thai curries? Benja’s Thai and Sushi, in the heart of downtown at Ancestor Square, will satisfy your craving with fresh sushi, curries, noodles and a great beer and wine menu. Stop in with business colleagues, friends, a date or the whole family, and be sure to come hungry – in addition to curries, noodles and sushi, Benja’s salads, soups and sticky mango rice are not to be missed.

Pizza/Pasta Factory

Cappeletti’s

36 E. Tabernacle, St. George, UT 84770 | 435.986.4119 Italian | Steak | Seafood | Contemporary | $$ Lunch: Tues. – Sat. 11am – 3pm | Dinner: 5pm – 9:30pm Centrally located in historical downtown near Town Square, Cappeletti’s is a favorite for casual business lunches, friend and family gatherings and romantic evening dining.

Authentic Italian pastas like gnocchi Bolognese or cannelloni will comfort and satisfy, but if you’re not in the mood for pasta, the fresh fish of the day, tender Black Angus flat iron steaks, market fresh meats and poultry are all prepared daily and presented beautifully.

In this quaint and cozy family owned and operated restaurant, plan to settle in for warm, friendly Italian cuisine with an Argentinian flair, and leave satiated in body and soul.

Cliffside Restaurant

511 S Airport Rd, St. George, UT 84770 | 435.319.6005 Steakhouse | Seafood | Contemporary | $$$ Lunch: Mon. – Sat. 11am – 3pm | Dinner: Fri. 5pm – 9pm, Sat. 5pm – 10pm Perched on the old Airport road, overlooking the city of St. George, the Cliffside Restaurant’s menu includes steak, burgers, pasts, kids fare and delectable desserts. Upscale, yet friendly, plan to enjoy spectacular views whether you’re dining casually with friends or seeking a romantic dinner experience.

Even Stevens Sandwiches

471 E St. George Blvd., St. George, UT 84770 | 435.251.6636 Sandwich Shop | Cafe | Breakfast & Brunch | $ Sun. - Sat. | 7am – 10pm Hungry for change? Visit Even Stevens – a sandwich shop with a cause! Committed to fighting hunger by donating one sandwich to a local charity for each sandwich ordered, and with a focus on giving back through delicious food – literally - Even Stevens thrills with sandwiches like the Hummazing Vegan, the Do Gouda and the Mihammy Vice.

This family friendly café also offers tasty bites, soups, salads, locally roasted coffee, locally brewed beer, Sunday brunch, entertainment for kids and live music weekly.

George’s Corner

2 W St. George Blvd. #1, St. George, UT 84770 | 435.216.7311 Restaurant | Pub | American | $$ Open daily 7am – midnight Located in Ancestor Square at the same location as the Big Hand Café, owned by George Pace in the 1930s and 40s, this friendly and historic pub setting features fresh, fantastic food, a full beer, wine and cocktail list, and live music. Sharing the same owners as the Painted Pony restaurant, George’s Corner offers the same high quality ingredients with a more laid back atmosphere. The famous lamb burger is a must – but don’t fear if you’re vegetarian, vegan, gluten free – there are plenty of other choices!

Gun Barrel Steak & Game House

1091 N Bluff St #1400, St. George, UT 84770 | 435.652.0550 Steakhouse | Wild Game | Seafood | $$$$ Mon. – Thurs. 5pm – 9pm | Fri. & Sat. 5pm – 9:30pm Immersed in a wild-west attitude, this long-time local favorite fires up indulgent cuts of steak, fish, elk and buffalo game over a mesquite grill. The dimly-lit ambiance, an oversized fireplace and the fact that the joint solely serves dinner make this a perfect special occasion dine. If you go, make sure you go hungry – Gun Barrel serves up consistently impressive soups and desserts every evening.

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Pasta Factory: 2 W St. George Blvd #8, St. George, UT 84770 | 435.674.3753 Pizza Factory: 2 W St. George Blvd #8, St. George, UT 84770 | 435.628.1234 Pizza Factory Express: 1930 W Sunset Blvd, St George, UT 84770 | 435.634.1234 Pizza Factory – Pineview: 2376 E Red Cliffs Dr., St. George, UT 84790 | 435.688.2656 Pizza/Pasta/Dine-in/Take out/Delivery/Salad Bar | $$ Open Mon-Sat at 11am The Pasta Factory, with its year-round, climate controlled outdoor patio dining wows with custom-made pasta, soups, sandwiches and salads. The Pizza Factory offers three locations with the best and freshest salad bar in town; homemade soups, sandwiches, famous bread twists and Southern Utah’s favorite pizza combinations.

Sandstone Café at Dixie Regional Medical Center

1380 E Medical Center Drive, St. George, UT 84790 | 435.251.2050 Healthy | Café | $ 6:30 – 9am | 11am – 2:30pm | 2 – 7 pm | 11pm– 1am Located in the beautiful and healing Dixie Regional Medical Center, this buffet style café offers a great variety of healthy dining choices. For those with food intolerances, the chef gives informed recommendations, while those looking to cut unhealthy ingredients and excess fat will enjoy the LiVe Well special menu. Spacious dining, large windows and patio dining in the beautiful healing garden contribute to the casual, friendly atmosphere.

The Painted Pony

2 W St. George Blvd. #22, St. George, UT 84770 | 435.634.1700 Steakhouse | Seafood | Contemporary | Healthy | $$$$ Lunch: Mon. – Sat. 11:30am – 4pm Dinner: Sun 4pm – 9pm | Mon. – Sat. 4pm – 10pm In the heart of Ancestor Square, the Painted Pony delights with an upscale menu, full beer and wine list, cocktails and exceptional service. Prepare for a sensory experience with complex flavors, top-notch presentation and a beautiful atmosphere. Evening ambiance complete with soft lighting, fresh flowers and patio dining. Locally sourced, organic, vegetarian, vegan and gluten free options are available for every palate.

The Twisted Noodle

20 N Main Street, St. George, UT 84770 | 435.628.9889 American | Café | Healthy | $ Mon. – Thurs. 11am – 8pm | Fri. – Sat. 11am – 9pm Bursting with flavorful veggie centric meals that will make you return day after day, The Twisted Noodle is newly famous for its tasty and healthy lunches and dinners. Enjoy fresh sandwiches, burgers, wraps & salads, hearty pasta (even veggie noodle pasta) and quinoa bowls. With famously low prices and the ability to find vegetarian, vegan, gluten free and paleo options, the Twisted Noodle is perfect for any occasion.

Twenty-Five Main Café

25 Main Street, St. George, UT 84770 | 435.628.7110 Café | Coffee Shop | Gourmet Cupcakes | $ Mon. – Thurs. 8am – 9pm | Fri. – Sat. 8am – 10pm Visitors step from the streets of St. George to an atmosphere reminiscent of a Soho cafe when they stop by this counter-style downtown gem for breakfast, lunch and dinner.

Delectable salads, panini sandwiches done to perfection, and pasta are the featured menu items, but most diners frequent the café for its cupcakes. Twenty-Five Main is perfect for a business lunch or breakfast, a get-together with friends or a quiet spot to relax in the evening before absorbing the downtown art-walk in St. George.

Xetava Gardens Café

815 Coyote Gulch Court, Ivins, UT 84738 | 435.656.0165 Restaurant & Coffee Shop | Contemporary | Healthy | $$$ Sun. – Thurs. 9am – 5pm | Fri. & Sat. 9am – 9:30pm Nestled in majestic Kayenta Art Village, Xetava’s atmosphere and culinary creativity are unbeatable; fair trade, shade grown coffee & espresso, a full wine and beer list, specialty house cocktails, breakfast, lunch and dinner. Perfect after a beautiful hike or for Sunday brunch. Exquisite dinner dining is available on Friday and Saturday nights, with unforgettable presentation and flavor – reservations recommended, patio seating will delight. With locally sourced, organic, vegetarian, vegan and gluten free options, there is something for every type of eater.

Double up to $10 in SNAP dollars!

Get $20 worth of fresh produce for just 10 SNAP dollars! Learn more at the Saturday Downtown Farmers Market info table. www.uah.org/projects-initiatives/fms

support local growers & artisans!

2 wEST St. George Blvd.

Pizzeria Limone

Wood-fired, fresh and delicious

By Erin Zeltner The new pizza kid on the block has arrived in St. George, making this the 5th location for the Utah fast-casual, wood-fired chain Pizzeria Limone. A sleek yet non-pretentious atmosphere, reasonably-priced fare and a variety of intriguing specialty pizzas make a trip to this joint worth a try.

Upon entering, you’ll find yourself immediately in a Cafe-Riolike line with menus spanning the wall for perusal before you hit the line cooks and ordering station. At Pizzeria Limone, personal-sized pizzas range in price from 6.45 to 8.95 with kid-sized pizzas priced at 4.45. Appetizers range from 3.45 to 6.95 and half to full-sized salads run between 4.45 and 7.95. Soup is offered from 3.95 to 5.95 and desserts are available at 2.25 to 8.95.

The hospitality of the place seemed to be lacking. When we arrived at around 5:45 for dinner on a Thursday night, the restaurant was slow as my husband and I approached the line cook area. We were prepared to order but, being first-timers, we were unsure of the process. Neither of the two employees behind the glass directly ahead of us looked up or spoke as we stood in front of them, so we assumed we were supposed to order further down the line. We moved along to a man who appeared to be the manager and he kindly directed us back to one of the employees we had just passed to have our order taken. As we made our requests, I found that the employees were friendly but shy. I hoped that timidity was the problem in the lack of initial greeting and direction.

Indoor and outdoor seating is available in the restaurant. After paying, the patio called to us, so we opted to enjoy the pleasant, breezy evening atmosphere and settled into one of many tables shaded by a wall of dwarf lemon trees outside as we anticipated the arrival of our food. I was a bit unsure of the reasoning behind what transpired next, but no comments were made about it, so it may be a regular occurrence: Our pizzas arrived before our salads and our appetizer. I was happy to have the pizza show so quickly but completely confused by the delivery system.

I had ordered the pizza on special, the Banh mi; a Vietnamese-inspired pizza drizzled with cilantro aioli and topped with sweet sriracha pork, jalapeno, cucumber, marinated shredded carrots, daikon, cilantro and red onion. My husband ordered the Pizza Limone, a vibrant house combination of their signature 5-cheese blend, 32 www.saintgeorgewellness.com

olive oil, garlic, red onion, basil and sliced lemons. I would happily order both pizzas again. The crusts were close to perfect, crisp on the bottoms and edges with that satisfying, chewy interior that can only be achieved via wood-fired oven. The sweet cilantro flavor of the Vietnamese pizza delivered exactly as promised and the

About the Author Erin Zeltner lives in St. George and enjoys cycling, spending time with her family in the beautiful outdoors, reading whenever there’s time, and of course, good food.

zing of the lemons on the Limone was unexpectedly satisfying and refreshing; I only wished a little more cheese and a lot more basil would have been present on that particular pizza.

Our appetizer, the “Antipasto”, arrived as we were mid-way through our pizzas and I shifted my attention to this dish, which I would most certainly order again. Basically, it’s a non-topped pizza sliced into breadsticks and served on a pie plate with an arrangement of toppings to mix and match atop the crusts such as pears, prosciutto, salami, pepperoni, kalamata olives, fresh and aged mozzarella, basil and a red pepper chutney.

The Tre Sorelle salad arrived next and it held my attention - I can’t really say that the toppings did much for me - the amount of romano, parmesan, blackberries and basil was somewhat underwhelming, but the dressing was instantly addictive. The Tre Sorelle’s tangy, sweet lemon sauce was unique and refreshing on a warm spring night.

Even with the lack of toppings, I would order the salad again for the dressing alone.

We ordered two flavors of gelato and I deeply enjoyed the decadent double-chocolate option but was not as impressed with the pistachio, which I found to be far too mild on flavor.

Maybe the staff needs a little training in customer service, but all in all, I would return again to Pizzeria Limone. For my tastes, access to specialty dishes and wood-fired pizza at reasonable prices is worth repeat visits.

summer re-boot eat. move. live.

By Coleen Andruss, M.D. Science shows that after six months, only 40% of people are still following their New Year’s resolutions. Were they too unrealistic?

Summer is a great time to re-boot your resolutions, make adjustments to them, or perhaps set some new ones, if needed. Remember to set manageable goals! You will feel success – thus creating a better attitude.

CREATE a vision, such as better health, a new inner being. Maybe it’s to set a good example for your kids. Maybe it is to get that bikini body or fit into certain clothes. Without a vision, there is no drive.

RE-BOOT nutrition for mental health. Add color. Citrus scents bring out positive chemical reactions in your brain, and citrus essential oils have been shown to relieve stress. Mixing citrus with floral scents improves mental vitality. Go green. Dark leafy greens such as spinach and kale are rich in folate, which stimulates dopamine in our brain, decreasing negativity, depression and moodiness. Add chocolate. Chocolate contains tryptophan which bumps our level of serotonin in the brain, thereby elevating mood.

RE-BOOT nutrition for physical health. 85% of fat loss is about nutrition.

Avoid processed food. Decrease volume and avoid servings on steroids!

Healthy fats and Omega-3 fatty acids (avocados, salmon, nuts, etc.) slow digestion and even out blood sugar levels, allowing us to feel calm and satisfied. Science has shown that those eating fish twice per week had a lower risk of depression. Green tea contains polyphenols that may boost metabolism and lower cortisol while reducing risk of heart disease, high blood pressure, certain cancers, osteoporosis, and feelings of stress. Drink water. 64 ounces daily is needed for cleansing, rejuvenating, and health.

RE-BOOT activity. Exercise releases endorphins which create feelings of happiness. Science shows that even just a 20 minute walk helps depression. Get moving and get your heart rate up. Find something that makes you happy so that you can do it long term. Go outside for light therapy. Mother Nature is fuel for the soul and effective treatment for depression – particularly seasonal affective disorders, so soak up the sun and get some vitamin D. Vitamin D deficiency can lead to depression and fatigue. A series of studies have shown that being outside in nature makes people feel more alive by releasing serotonin.

Connect with nature for better mental and physical health.

RE-BOOT mood. Pets have been shown to improve quality of life.

Studies have shown that petting a dog for 15 minutes releases serotonin, prolactin, and oxytocin – all of which are mood enhancing hormones. Playing with kids helps you to stay humanly stimulated and less depressed. Kids are out of school for the summer! Encourage mental stimulation by spending time doing activities with the children.

Interact with other adults. Put down the computer and smart phone.

Go see a friend or visit a family member.

It’s time for family reunions, Mother’s Day and Father’s Day, lake trips and picnics. Science shows that human touch releases those feel good chemicals like serotonin and reduces blood pressure and heart rate.

RE-BOOT your schedule. Say no. Take time out for yourself. Overextending puts your own needs behind others. Commit to About the Author Dr. Andruss practiced as an disconnect once per day. Science shows Internist for 14 years, and that closing your eyes and taking 10 deep has specialized in weight breaths will oxygenate your brain and management for 20 years. She and her staff have experienced improve the clarity of thinking. Microweight management issues breaks create happy emotions and will and have a compassionate improve overall mental health. understanding of patients RE-BOOT your sleep clock. Make an in the Healthy Lifestyles program. Dr. Andruss’s appointment on your calendar for sleep! internal medicine background Exercise causes a buildup of lactic acid helps her to see underlying in your muscles and a by-product called medical problems when formulating individual plans adenosine which can only be broken down that work. with rest. Adenosine makes the body sleepy, but when metabolized, adenosine becomes energy. The brain is only able to metabolize adenosine during sleep.

RE-BOOT stress levels. Make everyday tension less toxic to your body.

Recognize it first and then understand it. Create balance, paying attention to the triggers and how we react to those triggers. Science has proven that mindful meditation blocks toxic stress effects on physical and emotional health and calms the mind, increasing focus and concentration. It can be used for pain control, blood pressure control, increase in libido, and depression. Science has demonstrated that meditation and listening to music decreases cortisol and releases those “happy neurochemicals” (serotonin, dopamine and endorphins).

And what makes you even happier? Singing along! There is a tiny organ in the inner ear called the sacculus that triggers pleasure. Sing in the shower. Sing in the car. Sing in the kitchen.

SMILE and get rid of negativity. Research shows that smiling activates the happy neurochemicals in our brain. Let negative feelings roll off your back and change your outlook on life. Stop obsessing and start living. Reprogram your body and mind for health!

The journey to wellness starts from within.

St. George Health & Wellness Magazine | May/June 2016 33

DIXIE STATE UNIVERSITY WELCOMES YOU TO

TRAILBLAZER NATION

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Southern Utah Welcomes

Mercedes-Benz of St. George

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By Jamie Bahlmann Stephen Wade Auto Center’s new addition is now open – Mercedes-Benz of St. George. One of Stephen Wade’s long term goals has been bringing an upscale high line brand, such as Mercedes-Benz, to St. George. “MercedesBenz of St. George will give image and strength to our community, and opens the door for so many other types of business.” said Stephen Wade, owner of Mercedes-Benz of St George.

About the Author Jamie Bahlmann is the Stephen will tell you, “Life is about relationships.” In 2011 he became the chairman of the National Auto Marketing and Community Dealers of America which allowed him to build relationships with the hierarchy of Mercedes-Benz. “Convincing Events Coordinator for Stephen Mercedes-Benz to come to Southern Utah was not an easy task,” says Stephen. The turning point came when Wade Auto Center. Jamie has 16 years of marketing experience a small Mercedes franchise was acquired by Stephen, which allowed him to connect with key people within the and enjoys planning events and Mercedes corporation. Stephen was invited to be on the dealer board for Mercedes-Benz and was able to work with coordinating sponsorships. Jamie the people of the upper echelon in a more intimate business setting. When looking at the opportunity in St. George, enjoys playing tennis, pickleball, the planning board for Mercedes-Benz initially thought St. George was not significant enough in size. and spending time with her husband and three children.

Stephen was persistent, and asked them to do a study in the St. George area. They agreed to conduct a five year study, and the results surprised them. With that information, the Mercedes-Benz dealership had found a new home – St. George.

Construction on Mercedes-Benz of St. George began at the end of October 2015, and was completed in April 2016. The location for the dealership posed some difficulty because of the topography, drainage, and movement of dirt above the location. With all the growth and building in Southern Utah, challenges arose in obtaining steel and other supplies for the new building. Specific décor was purchased to create an ambiance for the Mercedes experience. “We really went the extra mile because this is the first chance for high line in this community – we went all the way in a high line effort,” says Stephen Wade.

Mercedes-Benz of St. George is a 20,000 square foot full service facility with a six car showroom, parts department, service department, and a customer lounge. The dealership is one of five new image facilities in the United States that utilize the new color scheme of black and silver.

Dan Witt has been hired to be the general manager of Mercedes-Benz St. George. Dan spent the last sixteen years in the recreational boating industry at Taylor’s Boats in Draper, Utah, and is excited about this once in a lifetime opportunity. Dan is looking forward to expanding his existing group of friends in Southern Utah, and looks forward to seeing you at the Mercedes-Benz dealership. Dan Witt along with Stephen and associates would like to personally invite the community to visit and tour the new Mercedes-Benz of St. George.

St. George Health & Wellness Magazine | May/June 2016 35

Never Too Late to Wear

By Marianne Hamilton

As another scorching Southern Utah August wound down last year, Bill Stewart found himself in line at the Hurricane DMV, nervously applying for a driver’s license.

He’d received his learner’s permit just days before, so he wasn’t completely familiar with his vehicle yet. Learning to work the clutch, accelerator and brakes in smooth concert was proving to be a challenge.

But at 71, Stewart wasn’t exactly a novice driver. And his brandnew Harley Freewheeler was hardly his first set of wheels. It was, however, the conveyance that was about to transform his life – and that of his bride of 20 years, Deb. Though neither Stewart had ever contemplated futures as “bikers,” a chance meeting with a friend put them on an exciting new path.

Bill and Deb have lived in Southern Utah since 2011. Prior to their move from their native Pennsylvania, Bill spent his entire 49year career at a major civil engineering firm. Deb, now an elegant, soft-spoken 61-year-old, logged 15 years doing collections for a credit union.

From practically the first days of their marriage, the Stewarts – who ran a portrait and special-events photography business – loved to explore the Southwest. When a neighbor recommended they visit Dixie, their decision to relocate followed almost immediately.

“We came in August when it was 115, found a house and bought it, packed up and moved, and that was that,” says Deb. Fast-forward to last summer, when the Stewarts ran into a friend from church who suggested the couple might enjoy the weekly barbecues hosted by Zion Harley Davidson, not far from their Sky Mountain Golf Course home. “Where we came from, Harley riders were kind of…scary guys!” Deb says, giggling.

“We had this image that they wore leathers, and had tattoos and chains everywhere. So we had no idea what to expect.”

What the Stewarts found was an immaculate, high-tech showroom full of glistening bikes, and a mostly professional crowd raising money for local charities. Within minutes Deb was cruising around the parking lot on the back of a Freewheeler, and Bill was reaching for his credit card. The fact that the vehicle is essentially a high-powered tricycle was significant in their purchasing 36 www.saintgeorgewellness.com

sghw | decision, Bill says. “We’re both at an age where we don’t want to take any chances out there. I figured the three-wheeler would be a lot safer.”

Picking out a shiny black model, which had to be shipped from the Harley store in Vegas, the couple was elated. There was just one tiny problem: Neither knew how to drive a motorcycle. “I didn’t even have a learner’s permit, so I couldn’t sit on a bike when it was running, let alone take it out for a test drive,” Bill says. “We had to buy ours with complete blind faith that we’d like it, and that someday one of us would get a motorcycle license.”

Two days later, Bill had his learner’s permit. But then his training screeched to a halt. “I couldn’t sign up for the driving test, since I didn’t have the bike yet. And since I had no license I couldn’t pick it up; Harley had to deliver it to our house by trailer,” he explains.

But deliver it they did. And from the first moment Stewart sat astride his new toy, he felt a deep, visceral connection. “A friend told me that every time I rode it I’d get more addicted…and he was so right!

I absolutely love the bike, and have from day one.”

Deb? Not so much – at least initially. “Bill couldn’t take me for a ride until he got his license, so I’d watch him pull out and be scared to death.

And then when we finally rode together, we were only doing about 40...but I thought ‘oh, this was a big mistake; take me home now!’”

By the time Deb finished that maiden voyage, however, she was hooked…and the pair and their “hawg” have since become inseparable.

Now, clad head to toe in Harley helmets and leathers, the Stewarts spend much of their free time exploring Utah, and reveling in the up-close experience of motorcycle travel. In their first few months

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Says Deb, “Trips that we used to have to plan for months back in Pennsylvania, and worry about airfare, hotels, etc., we can do in 20 minutes now! Plus, on a bike you can smell things you’ve never smelled before, and see things you’d never notice. I can’t even explain how fabulous it is. We’ve had About the Author so much fun, and met so many incredibly Marianne L. Hamilton is nice people who also own bikes.” veteran journalist whose work appears in regional and The Stewarts are unabashed fairnational publications, and a weather riders, eschewing rain and chilly marketing writer for high-tech clients such as Cisco, Google temps for sunshine and warmth. They and SunPower. When not also avoid riding at night, although they racewalking, biking, hiking, did purchase high-powered halogen and doing water aerobics, she and Doug volunteer at Tuacahn headlights for their bike. “We want to be Center for the Arts and are as visible and safe as possible,” Bill notes. active in the Dixie Newcomers Club and St. George Wine Most importantly, the Stewarts have Club. She will be eligible for developed an unspoken communications Social Security in November. system. “We have a signal,” Deb says, laughing again. “If I feel scared about where we’re riding, Bill knows that it means ‘pull off the road now or she’s going to jump!’ But mostly I trust him completely, and it (almost) never gets to that point.”

Then, laying a hand fondly on her mate’s leather-clad sleeve, she concludes, “I can see us riding together for a long, long time.”

Custom Homes Planned Community Natural Open Space Art, Culture & Adventure

It’s a place for those with a song in their heart and adventure in their soul. Not only a great place to call home but a way of living beyond the ordinary. Set in one of mother nature’s most spectacular landscapes, Kayenta offers visitors the opportunity to hike paths and trails, bike miles of roads or stroll the art village where you can enjoy a bite to eat or find a one of a kind treasure. Explore Kayenta for yourself.

It’s southern Utah’s best kept secret!

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St. George Health & Wellness Magazine | May/June 2016 37

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Rebekah Pectol Generations of Generosity

By Lisa Larson Sitting down in Rebekah Pectol’s United Way Dixie office, her enthusiasm and passion for volunteering seems to bubble up from somewhere inside her and spill across the desk.

“I love it,” Pectol says, a phrase that punctuates many of her comments surrounding her role as the executive director for United Way Dixie.

A self-described “huge humanitarian,” Pectol’s motivation for volunteerism is personal, based largely on childhood memories of watching her own mother spend countless hours helping people in need – even when their family was also in need.

Pectol’s father died of cancer when she was only twelve years old, leaving her mother to raise seven children alone. “We were the family utilizing [area charities],” Pectol says.

But in Pectol’s mind, her mother exemplified the adage of getting “a hand up” rather than “a handout” – going on to give back in numerous ways and inspiring Pectol to do the same. “She is my hero,” Pectol says of her mother.

After spending three years serving in AmeriCorps and working as a community advocate in St. George for roughly eight years, Pectol wanted to do even more. She felt there must be a way to help multiple people and multiple entities at the same time. Then she found United Way Dixie.

As the administrator for this communitybased program for the last five years,

38 www.saintgeorgewellness.com

Pectol oversees the fundraising and distribution of funds to 17 local nonprofit agencies including Big Brothers Big Sisters of Utah, Doctor’s Volunteer Clinic of St. George, Erin Kimball Foundation, The Learning Center for Families and more.

In the last five years, Pectol has been instrumental in raising and allocating $850,000 for local charities who provide vital human service programs to the people in Southern Utah.

“I see the need at the starting line,” Pectol says, referencing the grants she receives from organizations seeking money. “Initially, I’m extremely overwhelmed by the need here.

Then that turns into motivation.”

One of the major events Pectol plans and executes is the SkyWest Airlines Mini Indy, where people from all over the world come together to race go-karts in support of United Way Dixie. This event has raised more than $1 million for the community over the last 16 years. “She is the best event coordinator in Washington County, period,” says Dan Drown, Chairman of the United Way Dixie board.

Pectol has also been instrumental in bringing Live United Live – one of the area’s largest community events and music festivals – and is involved with the National Day of Caring, which focuses on bringing businesses and volunteers from the community together to provide service projects for local nonprofit organizations.

With all of that, the biggest challenge Pectol faces is “not having enough time in the day.” After all, Pectol is not just orchestrating the volunteer efforts of community members, she’s also serving at home, raising a son and a daughter, and doing her best to instill in them a love of charitable work that is equal to her own.

“They are inspirationally unique children,” Pectol says with a laugh. At ages 14 and 11, Pectol’s children have grown up with charity and About the Author service work Lisa Larson is a freelance writer with a background in public as a regular relations, public speaking and a part of their passion for sharing great stories. family together You might spot Lisa with her husband and three children time, whether enjoying the downtown carousel that means or exploring one of the area’s accompanying hiking trails. She also enjoys reading and baking and she is Pectol to looking to rekindle her romance the Doctor’s with running. You can find Lisa on Twitter @LisaGLarson or at Volunteer Clinic www.facebook.com/larsonlisa gala or pitching in at a local food pantry. It’s a method Pectol says she recommends to any family who wants to instill values of hard work and caring in their children. “Kids need a good example to show them the way,” she says, adding that working together in that way “is bonding.”

For Drown, it’s just another example of Pectol’s true character. “Rebekah is full speed ahead, 110 percent, everything she does,” Drown says. Beyond her enthusiasm and passion – although those traits certainly stand out to Drown when he thinks of Pectol – it is her genuine caring for people that makes Pectol such an asset. “She does everything she can to take care of everybody around her,” Drown says. “She’s like the mom of the community.”

DSU and U of U Partner to bring Physician Assistant Program to St. George

By Joel Griffin

Dixie State University has formed a new partnership program with the University of Utah and will allow its students to take part in the U’s top-tier physician assistant (PA) program.

Thanks to the hard work of local legislators, particularly Sen. Stephen Urquhart, Senate Chair of the Higher Education Appropriations Subcommittee, and Rep. Jon Stanard, who serves as the House vice chair of the subcommittee, Dixie State and the University of Utah received an annual appropriation of $1.5 million from the Utah State legislature that will make it possible to offer the PA program in Southern Utah.

The master’s program will be accredited as a satellite of the University of Utah School of Medicine’s PA Program and will operate collaboratively with Dixie State.

“The University of Utah’s Physician Assistant Program has the expertise and is very respected,” Dr. Carole Grady, Dean of DSU’s School of Health Sciences, said. “The U’s program is fully accredited, and it’s one of the best PA programs in the country. We are very fortunate to have the program offered in Southern Utah.”

The idea for such a partnership originated before President Richard B. Williams started his work at DSU. After his first day of interviewing for his current position, Williams happened upon Sen. Urquhart and University of Utah President David Pershing at dinner.

Pershing suggested that night that if Williams were to be hired, the two universities should partner.

“As soon as I arrived on campus, one of my first orders of business was to look at which academic programs we would want to add here,” Williams said. “Through the strategic plan, we found that there are healthcare worker shortages here … so I called President Pershing.”

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Since then, Williams and Grady have been in frequent contact with University of Utah faculty to make the partnership program a reality.

“It’s an incredible program,” Williams said. “To be able to say to the city and the community of St. George that we will have this high-caliber program here is remarkable.”

About the Author In its first year, the program will Joel Griffin is the Coordinator of Public Relations at Dixie accept approximately fifteen students State University. For more and prepare them to examine patients, information about DSU contact him at griffin@dixie.edu. diagnose injuries and illnesses, and provide treatment collaboratively with supervising physicians. The program will grow gradually from there to include more students.

“Expanding the University of Utah Physician Assistant program to a satellite campus at Dixie State University will add a welcome new dimension to our mission of optimizing access to health care and health care careers to all the people of our state,” Dr. John C. Houchins, Chief of the Division of Physician Assistant Studies at the University of Utah School of Medicine, said. “The Utah System of Higher Education is intended to improve the quality of life of Utah’s residents through education and service. This partnership exemplifies that principle.”

The University of Utah has agreed to manage the program in its initial years until it is fully matriculated, after which DSU will assume full responsibility and funding for the program.

The two universities are also partnering with Intermountain Healthcare’s Dixie Regional Medical Center and other regional providers so students will be able to work with physicians in the community. Such training will prove invaluable as the demand for physician assistants increases.

“The community will be in critical need of physician assistants,” Grady said. “With the changes that have been occurring with the Affordable Care Act providing access to health care for more individuals, there is going to be an increasing need for mid-level providers, such as physician assistants and nurse practitioners.”

The PA program is just the beginning of what the two schools anticipate will become a long-lasting collaborative effort. The universities’ partnership is likely to produce graduate programs in physical therapy, occupational therapy, and other programs outside of healthcare in the future.

“We first identified healthcare programs because that seemed to be what rose to the top of the list when we looked at the workforce data and also when we conducted our strategic plan,” Williams said. “But these are ongoing funds, so as these healthcare programs get started and become somewhat self-sustaining, we can look at other programs further down the road.”

The partnership will be a great option for students wanting to stay in Southern Utah and obtain a quality education in healthcare.

“We’re excited about being able to provide the opportunity to students in our local community,” Grady said. “The physician assistant program will be a great benefit to the community. It’s an opportunity to prepare very well qualified physician assistants to fulfill the healthcare needs of the community.”

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Looking Forward

Stay in the loop with mailed subscriptions, or visit our new website at

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Find area physicians and providers in the Southern Utah Health & Wellness Directory, just visit

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or pick up a copy of the printed directory in medical locations this winter.

Free magazines are distributed throughout St. George & surrounding areas. If you live outside the area or want an easy way to access SGHW magazine, subscribe for your copy to be mailed directly to your home.

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About the Author

Enterprise High School Sterling Scholars.

Pam Graf is the Foundation Director for Washington County School District and is actively involved in the community. She was born and raised in St. George and moved all the way to Santa Clara which she calls her home.

Sterling Scholar Program Encourages Excellence in Students

By Pam Graf, Director WCSD Foundation

Washington County School District Foundation is always looking for ways to share with our community the accomplishments of our students and what valiant efforts they are making as they receive their education in our area. This past spring, we honored 90 students from each of our local high schools as winners of the Sterling Scholar program. Each winner that night received a cash award of $200 from Washington County School District Foundation and a congratulatory certificate.

A Sterling Scholar is a high school senior who is publicly recognized and awarded for pursuit of excellence in scholarship, leadership and citizenship in the State of Utah. This is a very prestigious award for students. The Deseret News and KSL Broadcast Group developed the program to focus attention on outstanding seniors and recognize them publicly, as well as award cash scholarships and tuition waivers from participating institutions. Winners are selected in 15 categories from each high school and are honored on a district level in March.

The categories include Agricultural Science, Business and Marketing, Computer Technology, Dance, English, Family and Consumer Sciences, General Scholarship, Mathematics, Music, Science, Skilled and Technical Sciences Education, Social Science, Speech/Drama, Visual Arts and World Languages. All 90 winners in Washington County School District have displayed excellence in their category.

Snow Canyon High School Sterling Scholars.

Ky Roy Phillips receiving Sterling Scholar award.

On April 7, 2016, these students went on to participate on a regional level. The event was held at Dixie State University where they competed along with students from the Southwest Region of Utah.

We would like to publicly recognize the winners of that competition: Dixie High School Emily Stewart – Family & Consumer Sciences James Wendell Barrett – Science Enterprise High School Jaylynn Holt – Agricultural Science Snow Canyon High School Benjamin Lords – Computer Technology Aubrie Dumitru – Dance Each of these winners received an additional $300 from the Foundation for being recognized as region winners. Thank you to our incredible Sterling Scholar sponsors who help to make these awards possible for our students. We congratulate each and every one of these winners and encourage them to continue in the educational path they are pursuing.

St. George Health & Wellness Magazine | May/June 2016 41

By Della Lowe

DOCUTAH@TheELECTRIC

May & June Films Cover a Wide Swath of American History

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Two remarkable films, presented in May and June respectively by Dixie State University’s DOCUTAH@ TheELECTRIC monthly documentary series, take searing looks into some of the most controversial parts of American history.

Off the Rez tells the story of a Native American family in Oregon that About the Author leaves the reservation in pursuit of the Della Lowe is an Emmy Award winning news American dream on behalf of one of their producer, who worked for eight children, a 16-year-old girl who is ABCNews in New York for one of the best high school basketball 23 years. After moving to players in the country. Four generations Silicon Valley, she spent 14 years in marketing and PR of strong Native American women from for several tech companies. the Umatilla Nation struggle together Lowe is the marketing and to preserve their traditions in the PR lead for the DOCUTAH unforgiving world of big-time American International Documentary Film Festival. high school sports. The film will be hosted by Director Jonathon Hock.

“This documentary, which won an ESPN ‘30 for 30’ award, is a film about tradition and breaking tradition, about stereotypes and defeating those stereotypes, about one girl’s struggle seen as a microcosm of the struggle of her people,” said Phil Tuckett, executive director of DOCUTAH. “It is a remarkable film which does not take sides, but rather reveals the strength of generations to overcome deprivation and move on with their lives.”

The Day After Trinity: J. Robert Oppenheimer and the Atomic Bomb is a haunting journey through the dawn of the nuclear age, an incisive history of humanity’s most dubious achievement and the man behind it – J. Robert Oppenheimer, the principal architect of the atomic bomb. Featuring archival footage and commentary from scientists and soldiers directly involved with the Manhattan Project, this gripping film is a fascinating look at the scope and power of the Nuclear Age. The film will be hosted

by Director Jon Else. “ ‘I have become death,’ said Oppen­ heimer when he witnessed the terrible power of the atomic bomb. “This Oscarnominated documentary has lessons for the world in which we find ourselves facing the dangers of terrorism, tribalism and, perhaps, nuclear proliferation,” said Tuckett.

EVERY FINAL FRIDAY THROUGH

AUGUST 2016 Upcoming Films at The Electric May 27: “Off the Rez” Directed by Jonathan Hock, the documentary, which won an ESPN “30 for 30” award, follows former Oregon high school basketball star Shoni Schimmel and her family’s journey from the Umatilla Indian Reservation to Shoni starring on the basketball court.

June 24: “The Day After Trinity: J. Robert Oppenheimer and the Atomic Bomb” The film is directed by Jon H. Else. Scientists and witnesses involved in the creation and testing of the first atomic bomb reflect on the Manhattan project and its fascinating leader, J. Robert Oppenheimer.

July 29: “The Great American Cowboy”

COME CELEBRATE DOCUMENTARY FILMMAKING AT ITS FINEST. MAY 27TH OFF THE REZ HOSTED BY DIRECTOR JONATHAN HOCK JUNE 24TH THE DAY AFTER TRINITY: J. ROBERT OPPENHEIMER AND THE ATOMIC BOMB HOSTED BY DIRECTOR JON ELSE JULY 29TH THE GREAT AMERICAN COWBOY HOSTED BY DIRECTOR KEITH MERRILL AUGUST 26TH TO BE DETERMINED ALL SCREENINGS AT 7PM THE ELECTRIC THEATER 68 EAST TABERNACLE | ST. GEORGE, UTAH

DOCUTAH.COM

Directed by Kieth Merrill, this Oscar-winning film tells the exciting true story of this vanishing American and his special kind of freedom.

TICKETS $10 (CASH ONLY) AT THE DOOR OR THE DSU JENNINGS BUILDING FROM 10AM-2PM DOCUTAH’s mission is to enlighten, entertain and envision the world through documentary film. As such, it is an integral part of the performing arts at Dixie State University and a perfect fit for the performing and cultural arts program at DSU.

St. George Health & Wellness Magazine | May/June 2016 43

WholeFIT: Wellness for Life

Part III: Our Relationships

This is the third article in a six-part series.

By Jared DuPree, PhD The focus of my article series this year is on how we can live healthy and well considering all areas of our life.

I recently published my book, “WholeFIT: Wellness for Life” which addresses the many areas of our life that impact our health and wellness, like our minds, bodies, spirituality, relationships, careers, hobbies, life balance and more. In the book, I discuss how all of these areas are connected and how living healthy and well in one area impacts other areas.

For this article, I want to focus on our relationships.

We know a lot more than we did fifteen or twenty years ago about the importance of relationships on our health and wellness. In fact, there is evidence to suggest that healthy and unhealthy relationships have a stronger impact on our health than almost any other factor.

We know the marital relationship is very important, as well as family relations, friendships, and a relationship with a higher power. The amount of time and energy we place on our relationships as well as how we handle relationships will influence our physical health and general sense of well-being.

Here are a few important tips that can help us make the most of our relationships: Tip #1: Forming a strong, trusting relationship with our spouse is based on our ability to form a strong bond.

Attachment theory suggests that we learn how to form bonds at an early age as our parents bond with us as infants. We develop patterns and skills that impact how we form bonds as we get older.

Developing secure attachment patterns is important to help a spousal relationship survive through thick and thin. One of the best ways to engage in secure attachment patterns is to seek out your spouse during the good times and the bad, rather than someone or something else. Learning to share our emotional concerns and life success with our partner will help us form strong bonds.

Tip #2: All children need loving examples to show them how to handle the experiences of life.

Our children watch us more than we know. They learn how to handle stress, anger, boredom, and frustration by watching us handle

these areas ourselves. They learn how to love, forgive, learn, grow and overcome by watching us do the same. If you want your child to be a certain way (e.g., more patient, more loving, more courageous), try to improve in these areas yourself.

Tip #3: Friendships are important during all stages of life.

We all have different personalities and different needs; however, we do know it is good to have at least a couple of good friends outside of our marital and familial relationships, regardless of how old we are. We typically have more friends as children and teens, but it is important for us to interact with our community of friends as adults as well. Seek out trusting friendships that support and add to your other relationships. Have fun enjoying common interests or hobbies.

About the Author Dr. Jared DuPree is the founder and executive editor of St. George Health & Wellness magazine and the Southern Utah Health & Wellness Directory. He is also the founder and president of the Centers for Couples & Families and WholeFIT. He currently is an Assistant Professor for Dixie State University and resides in St. George with his wife and four kids - the highlight of his life.

Tip #4: Our relationships are impacted by our relationship with ourselves and a higher power.

It may seem strange to have a relationships with yourself, but it’s very important to value and learn about ourselves. It is important to continue to discover and refine our talents, skills and traits. Equally, having a strong relationship with a higher power (i.e., God, life purpose, etc.) can influence how we see ourselves and others. Some of us need to forgive and heal ourselves; this is often done through a relationship with yourself and a higher power.

Consider strengthening your relationship with yourself and your higher power.

In the end, our relationships are what matter most to us. When we look back at our lives, we often focus on people and memories to give use life satisfaction and purpose. Remember, your relationships likely have a greater impact on your health than any other factor.

For more information on how to “Live Well” more fully, visit www.wholefitwellness.com.

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Using

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By Rick Obray

Autologous platelet-rich plasma (PRP) injections effectively repair acute ligament and muscle sghw | W E L Lconditions, N E S S and post-operative wounds. This minimally invasive outpatient injuries, degenerative

procedure has been shown to alleviate inflammation, reduce pain, and aid the body’s natural healing process. PRP injection therapy is one of many medically advanced treatment options available at Southwest Spine and Pain Center.

What is PRP Injection Therapy?

Blood contains bioactive proteins that promote healing, encourage cellular growth, regeneration of damaged tissue, and the formation new blood vessels. PRP injections are created through a process that involves using the patient’s own blood to target areas of pain and inflammation. A patient’s medical history, current health status and injury will be thoroughly evaluated for treatment eligibility. Once cleared for PRP injection therapy, patients must discontinue the use of nonsteroidal anti-inflammatory drugs (NSAIDs) for at least 10 days.

What Can I Expect from the Procedure?

Approximately 20mL of blood will be collected and placed in a centrifuge to create platelet-rich plasma.

Centrifugation of the patient’s blood takes approximately 15 minutes to complete and will separate platelets and white blood cells, plasma, and red blood cells, creating a substance that is rich in healing properties.

After the blood’s components are separated, a portion of plasma is mixed with concentrated platelets to create the solution. Depending on the patient’s injury, 2-8mL of PRP may be injected into the affected area. Additional injections will be considered for patients with multiple injuries. Concentrated platelets deliver growth factors, stem cells, and macrophages (specialized white blood cells) to damaged tissue to remove damaged cells. This process stimulates the body’s immune response for proper healing. Patients may feel minimal pain during and after the injection.

PRP injection therapy requires numerous phases and could take an hour to complete. After the procedure, patients are permitted to return home the same day and resume their normal daily activities. Additional treatments may be needed to return to pre-injury functionality.

What Conditions Benefit from PRP Injection Therapy?

This procedure is usually recommended for patients with damaged tissue or chronic tendon conditions including Achilles tendinitis, tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis). PRP may also treat the following injuries and conditions: 1. Acute ligament and muscle injuries 2. Arthritis of the knee, hip, spine and shoulder 3. Sacroiliac (SI) joint dysfunction 4. Tendinitis 5. Pelvic pain and instability Risks and Complications Since the nature of PRP is to use the patient’s own blood, the risk of serious complications are relatively minimal. Nevertheless, adverse effects from PRP injection therapy are possible and could include: increased pain near the injection site, infection, tissue damage, and nerve injuries.

Are You a Candidate for PRP Injection Therapy?

Generally speaking, individuals who have early-stage osteoarthritis who have not benefited from conservative treatments like physical therapy, NSAIDs, joint aspirations or steroid injections, are candidates for PRP injections. Other ideal candidates may include those with sports injuries, ligament and muscle injuries, or tendinitis. Those suffering from advanced, degenerative bone and tissue conditions like osteoarthritis and rheumatoid arthritis are not ideal candidates for this procedure.

Schedule your PRP injection therapy consultation at Southwest Spine and Pain Center today!

46 www.saintgeorgewellness.com

About the Author After completing a spine and musculoskeletal fellowship at Johns Hopkins, Rick Obray, M.D. then completed an interventional pain fellowship at Mayo Clinic, making him one of the few physicians in the country to complete fellowship training in both pain medicine and diagnostic imaging. Dr. Obray offers the latest in minimally invasive image guided procedures, is an active clinical research investigator, and brings a unique multidisciplinary perspective to his patients.

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Becoming a Mountain Biker

By Becky Stein

The first time I heard the term “single track,” (other than my lack of marriage options) was twenty years ago, when my friend Anne and I took a mountain bike excursion in Jackson Hole. As long-distance runners and avid hikers, we truly thought we had what was needed. Our confidence was quickly dampened when our pavement pounding legs met the mountain bike.

When our guide offered us the options of challenging or basic, our “we-own-theseTetons” selves chose the challenge — hence our introduction to the single track. In one hour, Anne witnessed me fly over my handle bars more than ten times. She had to cross her legs not to wet herself laughing at my buffoonery.

Though it took me twenty years to forget that experience, I did eventually find myself stepping into one of the many fabulous mountain bike shops in town. I was sincerely delighted by the staff and care at all of the local establishments. They are the gutsy, hardcore mountain bikers, who are in love with the sport. I wanted to experience this passion, and hoped it would happen with this rental.

I was given a 30-second explanation of the “Stumpy,” (also known as the Stumpjumper,

by Specialized), how to break, how to shift, and when to adjust the suspension for rocky terrain. I admitted to the man, who has now become my secret mountain biking yogi, that “I doubt I will work the suspension much, since I will just tour the West Canyon Road in Snow Canyon.”

“What?” He was taken back in surprise.

“No, you should go to Bear Claw Poppy Trail. Go rip it up!”

Ripping it up sounded scary to me, but with the new found courage he instilled in me, I squeezed the “stumpy” into my Jeep and off I went to conquer the mean, green, Bear Claw Poppy trail.

I was nervous and sweating just looking at

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the other riders in the parking area. I wanted to ride by myself. I did not want anyone near me while I shifted up when I should shift down or when I couldn’t pedal anymore and completely tipped over. Yes, that happened a few times. At the end of the trail (spoiler alert: I made it) I realized no one is really looking at anyone else, so no energy should be wasted on being selfconscious.

My skills were so limited that I didn’t even ride the bike to the trailhead from my car — I walked it. I was somewhat About the Author Becky Stein is a freelance writer relieved when I got in the saddle and noticed that the man in and software professional. Her front of me was talking on his phone with ear buds. I figured, if writing appears in a variety he is on the phone, how hard can it be? of regional publications often One hour later, hands tensed, shirt drenched with nervous focusing on outdoor recreation, travel, and dining. She is often perspiration, I had done it. I was passed by multiple families with spotted jogging around St. children under ten years old, and a child threw sand at me at George, hiking the red desert one hill, but I had completed the loop! I didn’t have the skills to trails, or conducting other “research” for her writing. tackle obstacles or go down hills without squeezing my breaks like I was giving blood, but I got feel for it — and wanted to do it again! I got a taste of being a mountain biker, even as a green trail novice. I wanted to high five the child who threw sand at me, but he had passed me awhile back. Instead, I RODE back to my car with pride.

This ride put me in my place in fitness ranking. I can run for miles not looking at my feet — it requires no concentration. Mountain biking, on the other hand, requires concentration and fitness. I was breathing hard, and it was not due to my anxiety of wiping out. Going up hills, looking ahead, shifting, telling myself, Look ahead… Here comes a hill, shift down… Shift up… Sit down… Stand up… Pedal, pedal, pedal, Becky! Mountain bikers are athletes; I am just in decent shape.

I had never been as body sore as I was the day after my ride. I couldn’t sit down, and my legs looked like I shaved with a cheese grater—but I was thrilled. I have since returned with the Stumpy to Bear Claw Poppy. Not only did I ride from the car to the trail head, I received unsolicited “woo-hoos” from passing riders, versus a fist full of sand in my face.

For those ready to tackle mountain biking, here are some of my “green horn experience” practical tips: • Whatever you do, wear padded shorts!

• Look way ahead as you would skiing, you cannot just look at your front tire.

• No one is looking at you – they cannot or they will fall off their bike.

• Practice negotiating obstacles. This is relative, to me the whole course was an obstacle, but if you have hills you struggled getting up, turn around, and try it again to practice the shifting and pedaling.

• I used YouTube for tips and it was tremendously helpful.

• Just like running a marathon, you can’t become a skilled mountain biker overnight. It takes training and practice.

• Seek advice and motivation from those who love it – thanks to the biking yogi, I am in the market and will be getting my own set of fat tires soon.

St. George Health & Wellness Magazine | May/June 2016 49

50 www.saintgeorgewellness.com

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St. George Health & Wellness Magazine | May/June 2016 51

Overuse Injuries of the Foot and Ankle

By Aaron M. O’Brien, MD, Orthopaedic Surgeon, Foot and Ankle Fellowship Trained Specialist We all want to be healthy. We are told to stay active and exercise regularly. This can help us feel better, have more energy, lose weight and even live longer. The benefits of exercise are numerous, but too much of a good thing can also be bad for you. Foot and ankle pain is a common problem occurring with high impact exercises that involve running and jumping. With the weather starting to warm up, summer plans falling into place and plenty of outdoor recreation to celebrate, overuse injuries are frequently seen in the doctor’s office.

Overuse injuries occur when tissues in the body are unable to adapt to the stresses placed on them. Mechanical fatigue within bones, tendons, ligaments, and nerves leads to changes in their structure.

For example, when stress is placed on a bone, over time its density increases and becomes stronger. However, without appropriate time to heal between stress intervals, the tissues become injured and pain 52 www.saintgeorgewellness.com

ensues. When exercising, this results from going too hard, too fast, too frequent, or too soon.

Common foot and ankle overuse injuries include: stress fractures, tendinitis, fasciitis and neuromas.

Stress Fractures Stress fractures are usually seen in the metatarsals, calcaneus (heel bone) and sesamoids (small bones under the foot near the big toe).

Anatomic variations can lead to certain bones being placed under higher stress than others. High-arched feet experience more stress on the outside of the foot resulting in 5th metatarsal fractures, also known as a Jones fracture. (A in Fig 1), (Fig 2). Flat feet may distribute more weight on the inside of the foot leading to sesamoiditis (inflammation around the sesamoid bones) or a stress fracture (B in Fig 1). When the 2nd metatarsal is significantly longer than the 1st it can be

sghw | fractured under the ball of the foot (C in Fig 1).

Inadequate cushioning in shoes can lead to calcaneal (heel) stress fractures (D in Fig 1).

Tendinitis/fasciitis The Achilles tendon and plantar fascia are some Figure 1: A- base of the 5th metatarsal, B- Sesam- of the most common areas oid, C- 2nd Metatarsal, D- Calcaneus, E- Achilles for inflammation to occur tendon, F- Plantar Fascia, G- Morton’s neuroma with overuse. The Achilles tendon has a poor blood supply and struggles to repair itself quickly enough. Pain and swelling are usually felt a couple of inches above its insertion on the heel (E in Fig 1). On the bottom of the heel, many athletes experience pain that is often worse in the morning after getting out of bed. This condition is likely plantar fasciitis, which is inflammation of the tough fascia that runs along the bottom of the foot (F in Fig 1). This accounts for 10% of running-related injuries. Tendinitis also commonly occurs on the inside (posterior tibial tendon) and outside (peroneal tendons) of the ankle.

Neuroma Nerve tissue is usually well protected and less likely to be injured, with a couple of exceptions. Near the ball of the foot between the ends of the metatarsal bones (usually between the 3rd and 4th) the

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| F “Morton’s INANCIA nerve is more susceptible to injury. This condition is named neuroma” (G in Fig 1). It’s at this point right before the nerve splits, heading toward the toes where it becomes compressed. |The Msymptoms IND & B are usually described as burning, pins and needles and electric shock type pain.

FA I LY Most all overuse injuries in the foot and ankle |will healMwith the right treatment, which usually includes rest or cross training, ice, | C U LT U R E anti-inflammatory medications, and proper foot wear with orthotics. | WELLNES Correcting any deficiencies such as calcium and vitamin D and working with a physical therapist are sometimes needed to enhance the healing process. Occasionally when these other modalities have failed, surgery may be needed to get better.

Staying active and engaging in regular exercise improves our health and makes life more enjoyable, especially when injuries can be avoided. Protect your feet with good shoes and orthotics (inserts) and consider switching your activities up Figure 2: 5th metatarsal stress with cross-training to allow adequate fracture ( Jones fracture) time for healing.

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PROFESSIONAL PROFILE | Dr. Aaron O’Brien, MD Board Eligible Orthopaedic Surgeon (passed written exams and eligible to sit for oral exam) Only fellowship-trained orthopaedic foot and ankle surgeon in Southern Utah EDUCATION

Bachelor of Science | Utah Valley University, 2005 Doctor of Medicine | University of Iowa Carver College of Medicine, 2009 Orthopaedic Surgery Residency - University of Texas Health Science Center at San Antonio, 2014 Orthopaedic Foot and Ankle Surgery Fellowship | Cleveland Clinic, 2015 SPECIALTIES

General orthopaedics, foot and ankle athletic injuries, total ankle replacements/arthritis, lower extremity trauma/fractures, foot deformities

ABOUT DR. AARON O’BRIEN

Dr. O’Brien is a Utah native and is married with four children. He welcomes patients from all Southern Utah communities, Mesquite, NV, and Page, AZ. Dr. O’Brien is a member of multiple scholarly organizations including: American Academy of Orthopaedic Surgeons, American Orthopaedic Foot and Ankle Society, Alpha Omega Alpha Medical Honors Society, Alamo Orthopaedic Society. He has written multiple foot and ankle surgery chapters in orthopaedic text books and continues to perform scientific research in his current practice.

1490 E. Foremaster Dr., #150 | St. George, UT 84790 | 435-628-9393 | www.coraldesertortho.com | reverehealth.com St. George Health & Wellness Magazine | May/June 2016 53

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Are Your Hormones Working in Harmony? sghw sghw |

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By Mekael|Holt, MS,D FNP-C&

BODY

There| are fewMthings sghw FA I LY more captivating than the harmonies of a lovely concerto played by a master pianist. Each key, when tuned properly, helps contribute to the beautiful sound of the music played.

sghw | C UareL Tsimilar, U R in E that they interact with one another to Our hormones

help create harmony within our bodies. Estrogen, progesterone, testosterone, areSaSfew of the hormones that our male | WandE cortisol LLNE and female bodies produce naturally. Men naturally produce more testosterone, and women produce more estrogen and progesterone, but all are found in both men and women. Each hormone plays an essential part in how well the body functions. The glands that produce these critical hormones comprise the endocrine system: the thyroid, pituitary, adrenals, pancreas, ovaries, testicles, and hypothalamus. Hormones are the chemical messengers that influence mood/emotion, behavior, brain chemicals, the immune system, and how we turn food into fuel.

Often times hormone imbalances present themselves, and people complain that they don’t feel well, have low energy, fatigue, weight gain, irritability, difficulty managing stress, sleep trouble, low libido, irregular or painful periods, depression, blood sugar irregularities, hair loss, or brain fog. These are all signs that hormones may be out of balance. Typically, most hormone issues arise as we get older, between the ages of 35-55 for women and men. Our body begins producing fewer hormones, and thus begins the aging process. Restoring the proper balance can help restore energy, sleep, period regularity, libido, and help with weight loss.

We frequently hear how important a good diet and exercise are for our heart, muscle strength, bone strength, etc., but exercise and what we eat is also very important for how well our hormones function.

Let’s take a closer look at these important contributors:

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Diet Certain foods, such as processed foods, can send our hormones haywire. Caffeine (including coffee), plastics in the environment, canned foods, pesticides, and other chemical exposure can also increase the risk of hormonal imbalances. So, what kind of food should we be eating? Most sources recommend eating less sugar, gluten, and dairy. Refined sugar, gluten, dairy, and certain chemical culprits are frequently called endocrine disruptors. Lean protein, fresh vegetables, fresh fruit, fiber, and plenty of water are important.

Supplements including omega-3 fish oil, a good quality multivitamin, and a multimineral may assist in maintaining good hormone balance and provide a solid nutritional foundation for optimal health.

Exercise As everyone knows, exercise has been shown to help with weight reduction. What many may not know is that it can help lower excessive androgen production, supports glucose regulation, and helps the cells become sensitized to hormones. On the other end of the exercise spectrum, excessive or prolonged high intensity exercise can actually raise cortisol levels and be harmful. The key is participating in regular, moderate intensity exercise for optimal hormone health. Here in Southern Utah we are lucky to have gorgeous hiking, biking, and walking trails—utilize the amazing atmosphere we are surrounded by and take a walk!

At Riverside Medical Arts, we specialize in helping clients recognize hormone imbalances and creating individualized plans to help them achieve results. We often recommend bioidentical hormones, which are similar to what the body produces naturally, to help restore balance. If you feel your hormones might not be working in harmony, contact your physician or reach out to a hormone specialist and get the individual care you may need. Call Riverside Medical Arts at 435-628-6466 to schedule an appointment.

About the Author Mekael Holt graduated with her RN in 2004 from Weber State University and received her Masters of Science Family Nurse Practitioner Degree from Idaho State University in 2014. She is currently married with four children, living in Santa Clara. She loves the warm weather and beautiful red rocks, reading, running and learning new things.

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Back and Neck Pain:

Is it Arthritis?

By Mark Udy PA-C

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Is it possible to have arthritis in my low back or neck? This is a question individuals ask themselves or their health care provider on a daily basis. The answer is: yes. Arthritis | back W E(lumbar L L N spine) E S Scommonly causes the following types of symptoms: Hip in the low and buttock pain, cramping of the lower extremity (usually not below the knee), low back stiffness — especially in the morning, and pain aggravated by prolonged sitting or standing. The most common symptoms of arthritis in the neck (cervical spine) are neck pain, headache, shoulder/scapula pain, and upper arm pain.

This type of arthritis can be debilitating, but the good news is there are things that can be done. A less-invasive approach is physical therapy and over-the-counter antiinflammatory medications, such as ibuprofen and naproxen. Oftentimes, placing an ice pack over the arthritic area will help decrease the inflammation as well. If conservative methods are not effective, there are certain injections which may offer long lasting relief of arthritic spine pain. One option is an intra-articular facet injection. This is a relatively simple injection of a small amount of corticosteroid directly into the joint using live X-ray. If this injection offers months of relief, it can be repeated periodically; however, if the relief is effective but short lived, another option called radiofrequency ablation is usually recommended.

Radiofrequency ablation is a technique where a needle is placed in close proximity to the small nerves in the spine that sense arthritic pain. These particular nerves are not involved in motor function or the movement of the legs — they only sense pain coming from the affected joints of the spine.

Once accurate placement of the needle is achieved using live X-ray, a small probe is placed within the needle, and using low-frequency radio waves for 90 seconds, the nerve is essentially cauterized or burned. Successfully done, this 15-minute in-office procedure can offer up to a year or more of relief from low back and neck pain.

Many popular, local sporting activities such as golfing and pickleball require repetitive spine bending and twisting which can aggravate spine arthritis, causing increased low back pain and discomfort. Many acute back related injuries will naturally heal over time with ice and anti-inflammatory medications.

Unfortunately, people who suffer from chronic low back pain usually experience recurrent episodes that interfere with their ability to perform activities, causing frustration and discouragement. In these cases, more invasive treatments are recommended, such as epidural steroid injections and radiofrequency ablation, in order to help them continue the physical activities they enjoy.

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If you think you might be suffering from arthritis of the neck or low back, ask your primary care provider, or feel free to call our office: Desert Pain Specialists at 435-216-7000 for a consultation. We also have offices in Hurricane and Mesquite.

About the Author Mark Udy received both his bachelor’s degree in health education and postgraduate degree in physician assistant studies at ldaho State University. He worked for five years in family practice and emergency medicine before moving to St. George in 2007 where he began practicing in pain management and physical medicine and rehabilitation. Mark is married to his wife Becky and has a daughter, Brianna, and twin boys, Dustin and Drew. He enjoys running, hiking, and any other activity which can be enjoyed in beautiful Southern Utah.

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St. George Health & Wellness Magazine | May/June 2016 57

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The

Implications of INFLAMMATION

By Carrie Potter, Soundwave Therapy

We’re about to embark on another beautiful summer in Dixie. As our sunshine improves, why not improve your health? Yes, I know, easier said than done. But – young or old, fit or not – there is always room for improvement. Many times the things that harm us most are those things we are not fully aware of, and often preventable.

Take inflammation, for example. Most of us are aware of the shortterm effects of inflammation – discomfort and pain, but not all are unaware of its harmful long-term effects. Chronic inflammation is linked to Alzheimer’s disease, heart disease, kidney problems, cancer, eczema, allergies, arthritis, stroke, asthma, and more.

Andrea Atkins of the Huffington Post outlines current information on inflammation facts in her article “The Invisible Condition That’s Bad For Your Health.” She says, “Lately, scientists have started honing in on another type of inflammation in your body, known as chronic inflammation (or low-grade or systemic inflammation). It occurs when your body repeatedly experiences a series of assaults that cause the soldier cells to go into a full fighting mode from which they can never recover. Over time, they begin to create problems in the very organs and systems they were meant to protect.”

Dr. Rudolph Tanzi Ph.D., Professor of Neurology at Harvard University, offers the following, “If you can avoid a lifestyle that produces inflammation, you can live longer and with good health.”

Not surprisingly, the recommendations for reducing inflammation in your body are much the same as those we’ve been hearing about for years – how to prevent heart disease, how to avoid cancer and how to live healthfully: diet, stress, and meditation, sleep, and exercise. The difference, according to Dr. Tanzi, is that now these recommendations are backed by incontrovertible scientific evidence.

To not follow them is like saying, “I don’t believe cigarettes are bad for us.” He goes on to say, “If you want your health span to keep up with your life span – to live longer with good health – that’s where these old-hat recommendations become new.”

One way to decrease inflammation in your body and improve your health is through Sound Wave Therapy. During a relaxing 45-minute patented treatment, sound waves work to heal and improve your health. Sometimes the results are obvious – like taking a pair of 70 year old chronic swollen ankles down to “no swelling at all” after only one visit. Or perhaps a bit more subtle, like being able to drive home from your treatment with your hands on the top of the steering wheel, or reach the shelf in the cupboard you couldn’t reach

before. Some notice they can breathe easier because their sinuses are working better. Others find that their irritable bowel issues have become a non-issue. Maybe you are the athlete with tendonitis, or a muscle strain, and the sound waves help you keep on your game and improve your well-being while working out.

Everyone benefits from their treatment, because increased blood flow always improves your health – even if you aren’t feeling “anything at all.” Reducing inflammation in our bodies, whether it’s visible inflammation, or the dangerous variety – chronic inflammation is one sure way you can improve your health and quality of life.

If you are interested in learning more about Sound Wave Therapy, call 435-703-5114 to schedule your first free session.

SoundWave Therapy features the MedSonix Therapy System - a cutting edge technology that helps reduce inflammation & pain.

St. George Health & Wellness Magazine | May/June 2016 59

No Referral Needed

LASER CATARACT SURGERY

Safer and More Precise Reduces Dependency on Glasses Pre-Op/Post-Op Care at St. George Eye Center

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By Rick Obray

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Radiofrequency ablation is a minimally invasive procedure that reduces pain in the cervical and lumbar spine. This unique procedure utilizes electrical currents and heat to effectively diminish discomfort and provide several days, weeks, or months of pain relief.

According to Spine Health, “About 30% to 50% of patients undergoing this procedure for low back pain will experience significant pain relief for as much as two years.� This treatment is just one of many minimally invasive procedures offered by the board certified spine and pain specialists at the Southwest Spine and Pain Center.

What Conditions Can Radiofrequency Ablation Treat?

Joint arthritis, degeneration, and injury to areas of the low back and neck usually benefit most from radiofrequency ablation. Individuals with chronic headache pain, as well as chronic knee pain or pelvic/buttock pain can also experience significant pain relief from treatment. Trigeminal neuralgia (chronic face pain), and certain bone, kidney, liver, lung, and prostate cancers have also benefited from radiofrequency ablation.

Are You a Candidate for Radiofrequency Ablation?

Patients with pain or tenderness in the back and neck, difficulty rotating the head, headaches, shoulder pain, stiffness, and other pain-related symptoms may be ideal candidates for this procedure. Those with chronic neck, back, knee and pelvic pain who are not candidates for surgery and have not found relief with other, more conservative treatment options (i.e. injections, physical therapy, over-the-counter pain medication, etc.) may be eligible for radiofrequency ablation.

What to Expect During The Procedure The procedure is performed in a procedural suite and generally takes less than 30 minutes. A mild sedative is administered intravenously during the procedure to minimize discomfort. Patients are able to go home the same day, and generally begin to experience significant pain relief within 1-3 weeks.

Benefits of Radiofrequency Ablation Radiofrequency ablation is a cost-effective, minimally invasive procedure that may provide relief to those with headache, chronic neck, and low back pain. This therapy may help individuals to avoid surgery and decrease their need for prescription pain medication. If you are interested in learning whether you are a candidate for radiofrequency ablation, contact one of the physicians at the Southwest Spine and Pain Center.

Source: Spine Health, http://bit.ly/1OMiFWz

About the Author After completing a spine and musculoskeletal fellowship at Johns Hopkins, Rick Obray, M.D. then completed an interventional pain fellowship at Mayo Clinic, making him one of the few physicians in the country to complete fellowship training in both pain medicine and diagnostic imaging. Dr. Obray offers the latest in minimally invasive image guided procedures, is an active clinical research investigator, and brings a unique multidisciplinary perspective to his patients.

St. George Health & Wellness Magazine | May/June 2016 61

The Human Brain:

as

Different

as the Stripes on a Zebra

By Kelli Charlton

Work Cited:

1. Celidoni, M., Dal Bianca, C., & Weber, G. (2013). Early retirement and cognitive decline. A longitudinal analysis using SHARE [Survey of Health, Ageing and Retirement in Europe] data. In: “Marco Fanno” Working Papers 0174.

2. Crowley, Chris and Harry Lodge. Younger Next Year. Print 3. Larkin, Marilyn. The Journal on Active Aging. “The most powerful medicine”. Jan/Feb 2016 Web 4. Leeds, Elizabeth. “Functional screening; no two zebras look alike”. Mar 2016. Web 62 www.saintgeorgewellness.com

sghw | On the surface, all humans look the same; arms, legs, head, torso, hair, eyes, mouth, brains... but like the stripes on a zebra, although similar, no two human brains are exactly alike.

Each of us has a different set of neuropathways in our brain that are developed over a lifetime of experiences, intellectual stimulation, and emotional gains and set backs. These neuropathways are affected by our personal choices over time: nutritional choices, hydration, chemicals we are subjected to, activity levels, even the people we surround ourselves with.

It appears that the most powerful tool we have to change our inner chemistry is to change our outer behavior – broadly known as our lifestyle. There is no right or wrong lifestyle – there simply “is”… and “is” is who we have each become, or could potentially become.

The roles of physical activity, emotional health and the importance of social engagement with regard to wellness has been discussed for years – maybe decades! What we are just delving into is cognitive

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engagement. Cognitive stimulation that forces the brain to stretch | FINANCIA out of its “normal.”

Unfortunately, a recent study links early retirement with cognitive decline.1 (Celdoni) We have hypothesized for years | Mthat I Nwhen D & B Americans retire, often their brains shut off for a lack of challenging activities. Many activities suggested to stimulate the brain are really FA M I LY only time wasters. When we want to challenge the| brain, simple activities are not enough. We must stretch the brain beyond the cradle of comfort, and when we do, research suggests that |theCpsychology U LT U R E of brain training “may not turn back the hands of time, but we can certainly attempt to slow its progress.”2 (Lodge) | WELLNESS Nearly 700 St. George residents have been participants in a brain training program through the Center for Active Aging. If you are interested in learning more about this program, or would like to participate in a free 8-week Brain Training program at the Center for Active Aging, please contact us at (435) 767-1920 or www.BetterBrainProcessing.com.

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PROFESSIONAL PROFILE | Kelli Charlton Director of Education | Center for Active Aging E D U C AT I O N

Bachelor of Science | Dixie State College, 2012 Master of Gerontology Candidate, Focusing on Geriatric Neuroplasticity University of Southern California RECOGNITION

Woman of the Year | Business and Professional Women, 2003 Toastmaster of the Year | Toastmasters International, 2005 Female Student of the Year | Dixie State University, 2012

FAV O R I T E Q U O T E

Success isn't just about what you accomplish in your life. It's about what you inspire others to do.

A B O U T K E L L I C H A R LT O N

Kelli is the heart and soul of the Center for Active Aging; an organization dedicated to empowering generations to live actively and enjoy the richness of life. As a strong woman, Kelli brings with her vast experience in relationship building and education.

As a Master of Gerontology candidate at the University of Southern California and a member of the International Council on Active Aging, Kelli adds university proven science and national networking to our program. When you walk into our center, you will instantly see that Kelli makes the room brighter for everyone; it’s a rare gift…and she has got it!

Th Throughout her years of educating and instructing others, Kelli has given her all each and every day to make sure someone’s life is just a little better because of her efforts. As our Director of Patient Education, Kelli will continue with this mission by overseeing our auditory training programs, memory boosting classes, group events, healthy aging seminar series, and working one-on-one with each of you to make sure you are living life from a front row seat.

Ke has been a small business owner and entrepreneur all of her life, and the Center of Active Aging will be Kelli in good hands. Some of her other accolades include: Business and Professional Women, Woman of the Year (2003); Toastmasters International; Toastmaster of the Year (2005); and Dixie State University, Female Student of the Year (2013).

Center for Active Aging | 435.216.5585 | 161 W 200 N Suite #110 | St. George, Uta h | centerforactiveaging.com St. George Health & Wellness Magazine | May/June 2016 63

64 www.saintgeorgewellness.com

A New Way to Treat

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Chronic Knee Pain

By Dale Stott, MD In my practice, I often meet patients with chronic knee pain who want relief from their pain without having to undergo surgery. Others aren’t candidates for surgery, or have already had surgery that didn’t completely relieve their pain. For those people, genicular neurotomy can help.

Genicular neurotomy, also called genicular nerve ablation, is a new procedure that uses radio waves to disable sensory nerves surrounding the knee that transmit pain signals to the brain. Unlike knee surgery, genicular neurotomy can be done as a quick outpatient procedure, and the recovery time is very short--patients can return to normal activity in a matter of days, as opposed to weeks or longer after surgery. In some cases, people can even go back to work the same day they have the procedure.

About the Author Despite being minimally invasive, genicular neurotomy can give great relief from pain, Dr. Dale Stott started the first pain management clinic in usually lasting from several months to a year, and sometimes longer. In some cases, Southern Utah 17 years ago. the procedure can also be done in combination with surgery--if it’s done before the Over that time, he and the operation, it can help shorten the recovery time and reduce the pain felt afterwards. staff at his clinic, Zion Pain Genicular neurotomy is an innovative variation on a technique called Management, have brought relief and an improved radiofrequency ablation, which has proven effective at treating back and neck quality of life to thousands of pain for decades now, and the process is similar. First, the patient comes in for patients. a diagnostic block, where the doctor injects some local anesthetic onto the genicular nerves, to test how they would respond to the radiofrequency. If the test works at relieving the pain, the patient can go ahead with the full procedure.

During the procedure, the doctor first numbs the skin on the knee with a local anesthetic, and then uses a fluoroscope to see inside the knee and carefully guide a needle to the affected nerves. Once the needle is placed, a thin electrode is placed through the needle. The electrode is activated, and the pain nerve is heated up and disabled. This isn’t painful--actually, it disables that specific nerve’s ability to transmit pain, providing long-lasting relief immediately after the procedure. All in all, the process is repeated three times to treat three of the genicular nerves. After the procedure, the patient is monitored in the recovery room for a little while, and then they can go home.

Though it’s only become available in recent years, the procedure has already been a blessing for many people with chronic knee pain. In my own practice, I’ve been glad to see new advances in medical technology really make a tangible difference in improving the quality of patients’ lives.

To learn more about genicular neurotomy or other pain management treatments, call Zion Pain Management at 435.688.7246.

St. George Health & Wellness Magazine | May/June 2016 65

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FINANCIAL

7 Myths of Physical Therapy

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By Darren|Marchant,

Some| ofFthe s ghw A best M Ithings LY in life are avoided, simply because they are misunderstood. Introverts. Country music. In-laws. Tofu. In my sixteen years of practicing physical therapy, I have learned that there

s ghw C U L T U Rand E myths about this profession I love. So are some| misconceptions allow me to debunk seven common myths about physical therapy:

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Fact: A recent survey by the American Physical Therapy Association (APTA) revealed 70% of people think a referral or prescription is required for evaluation by a physical therapist. However, all 50 states allow patients to be evaluated by a physical therapist without a physician’s prior referral. In some cases an insurance company may require a physician to certify the physical therapy treatment. Often we are able to get this without our patients having to make another visit to the doctor. When in doubt, contact your physical therapy provider who can inform you on the specifics of your insurance plan requirements.

Myth #2: Physical therapy is painful.

Fact: Physical therapists seek to minimize your pain and discomfort – including chronic or long-term pain. They work within your pain threshold to help you heal, and restore movement and function. The survey found that although 71% of people who have never visited a physical therapist think physical therapy is painful, that number

significantly decreases among patients who have seen a physical therapist in the past year.

Myth #3: Physical therapy is only for injuries and accidents.

Fact: Physical therapists do a lot more than just stretch or strengthen weak muscles after an injury or surgery. They are skilled at evaluating and diagnosing potential problems before they lead to more serious injuries or disabling conditions – from carpal tunnel syndrome and frozen shoulder, to chronic headaches and lower back pain, just to name a few.

About the Author Darren is the founder and CEO of Fit Physical Therapy.

He attended Southern Utah University where he earned a BA in Psychology. He attended Des Moines University where he earned a Masters Degree In Physical Therapy. Darren specializes in orthopedic physical therapy and earned his board certification as an Orthopedic Specialist. He is a member of the American Physical Therapy Association, and serves on the Board of Advisors for the Dixie State Physical Therapist Assistant program. He also serves as a clinical instructor for several physical therapy schools.

Myth #4: Any health care professional can perform physical therapy.

Fact: Although 42% of consumers know that physical therapy can only be performed by a licensed physical therapist, 37% still believe other health care professionals can also administer physical therapy. Other health care workers may claim they do physical therapy – but be aware: anyone claiming to do physical therapy other than a licensed physical therapist is not only deceitful, but also probably dangerous and exposed to legal liability.

Myth #5: Physical therapy isn’t covered by insurance.

Fact: Most insurance policies cover some form of physical therapy.

Beyond insurance coverage, physical therapy has proven to reduce costs by helping people avoid unnecessary imaging scans, surgery, or prescription drugs. Physical therapy can also lower costs by helping patients avoid falls or by addressing conditions before they become chronic.

Myth #6: Surgery is my only option.

Fact: In many cases, physical therapy has been shown to be as effective as surgery in treating a wide range of conditions – from rotator cuff tears and degenerative disk disease, to meniscal tears and some forms of knee osteoarthritis. Those who have recently seen a physical therapist know this to be true, with 79% believing physical therapy can provide an alternative to surgery.

66 www.saintgeorgewellness.com

Myth #7: I can do physical therapy myself.

Fact: Your participation is key to a successful treatment plan, but every patient still needs the expert care and guidance of a licensed physical therapist. Your therapist will leverage his or her specialized education, clinical expertise, and the latest available evidence to evaluate your needs and make a diagnosis before creating an individualized plan of care.

Now that you know the facts, you may want to stop by your local physical therapy clinic to see what they can do to improve your quality of life. And then maybe have a tofu salad while listening to country music with your sister-in-law. You know, the introvert?

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Eye Health:

Finding the Missing Piece

By Ryan Robison, O.D. Do you like puzzles? My family does. I remember at a young age seeing puzzles out every time we visited my great grandparents’ home.

My grandma was the same way, and so is my mom. But, have you ever put a puzzle together only to find that there is one piece missing?

This isn’t an unusual occurrence for my family. Someone might sneak a puzzle piece in their pocket so they could be the one to put the last piece in. But this time was different.

This time my mom had decided to do the biggest puzzle she had ever started. 4,000 pieces! It was so large that she set it up on the ping pong table, which us kids weren’t happy about. But our attitude changed, and we found ourselves working together on the huge puzzle.

In fact, we even got help from some of our friends. We all pitched in, finding a piece here and a piece there. Gradually this massive puzzle came together. It took about six months to finish. It was fun to see the progress. However, when we got to the end, we were missing a piece!

We were sad that after all that time and work we were left with an incomplete puzzle. Everyone was accused of taking it to claim their triumph of putting in the last piece, but this time no one had. We looked everywhere for the missing piece and couldn’t find it.

So, my mom came up with a plan. She decided to paint the missing piece! And she did an incredible job! This project had become such a treasure of work that she glued the puzzle together and hung it on our wall. When our friends would come over we would challenge them to find the “missing piece.” It wasn’t easy to spot, but if you looked close enough you could see it.

So, why the puzzle story? People frequently ask me if I enjoy my job as an optometrist. I will often explain that every patient is like a puzzle. Some puzzles are harder than others. And finding the “missing piece” to help someone’s vision or eye health is very enjoyable. Everyone’s eyes are different.

Take dry eye for instance. Treatments like artificial tears or Restasis work well for some, but not for others. Some people do great with punctal plugs or sleep masks while others don’t. Finding the right solution for each patient can be a challenge, but when we find the missing piece that works for them it is very satisfying to me and to my patients.

Here is some technical information about dry eyes. Dry eye is most often due to poor quality oil secretions that protect the eye between blinks, and less

often due to a insufficient water production. Regardless of the cause, this condition is called “dry eye” because of the dry, About the Author burning, gritty feeling associated Dr. Robison is a graduate of Dixie State with poor quality tears.

College, Brigham Young University, and The causes of dry eye Pacific University College of Optometry.

He has memberships in the American syndrome include age, environ­ Optometric Association and Utah mental irritants, incomplete Optometric Association. He has served blinking, sleeping with the on the Board of Directors for the St. eyes slightly open, lifestyle, George Area Chamber of Commerce and SouthWest Federal Credit Union. He has medical conditions, medications also served as President of the St. George and inflammation of the tear Exchange Club. He and his wife, Josie, producing glands. are the proud parents of three beautiful Treating dry eye is important children. for your eye health and comfort.

The tear film lubricates, fights infection, provides nourishment, removes metabolic and environmental waste, and provides a smooth optical surface so you can focus properly.

There is no real “cure” for dry eye, but there are some treatments beyond artificial tears. Some treatments help by addressing inflammation or restoring function to the oil producing glands, like FDA approved LipiFlow.

If you experience sandy, gritty, burning, watery eyes, or have transient blur that changes when you blink, ask your eye doctor about dry eye syndrome. Relief is available today.

If you would like to learn more about dry eye syndrome you can contact our dry eye coordinator, Michelle, at Southwest Vision to set up an appointment. We are located at 965 East 700 South in St. George, two blocks west of Harmon’s Grocery Store. Our phone number is 435-673-5577.

St. George Health & Wellness Magazine | May/June 2016 69

Pregnancy The wonderful journey to motherhood

By Kathryn Walker, MD For 23 years I’ve had the incredible privilege of guiding women on their journey to motherhood. There are few things more thrilling and rewarding than bringing new life into this world. While pregnancy has its share of challenges, there are specific steps women can take to make it a more positive experience.

Pre-pregnancy Before you get pregnant, have a consultation with your OB Provider. During this meeting talk about medical issues, previous pregnancies, prescription medications, or genetic family issues that may impact your baby or pregnancy. Get up to date with a gynecological exam and Pap smear.

Appetite, nutrition and food Early in pregnancy you won’t have much of an appetite, but it will improve by the second trimester. During the third trimester, when baby is demanding more room, you’ll feel full much faster.

Minimize your consumption of caffeine and diet sodas, and avoid alcohol altogether. Cut out raw meats, unpasteurized foods and raw eggs due to a higher risk of infection. Some fish is great for you (thanks to Omega 3), but some is not (because of mercury levels).

Your obstetrician can help you decide which is best.

Folic acid in your prenatal vitamins helps prevent neural-tube defects such as spina bifida. Ideally, you should begin taking your prenatal vitamins one to two months before you conceive, but add folic acid to your daily regimen as soon as you can.

Healthy weight gain The question of how much weight gain is healthy depends upon your pre-pregnancy weight. A higher body mass index (BMI) before pregnancy means you may not want to gain as much weight. A higher pregnancy weight increases the risk for diabetes, heart problems, and pre-term labor.

It’s typical to gain between 1 to 5 pounds during the first trimester and a pound a week thereafter. Remember, there are many components of weight gain: the infant, the uterus, the placenta, fat stores that facilitate good breast feeding, etc. Weight gain is healthy, normal, and essential during pregnancy.

Most women experience a decent weight loss during the six weeks after delivery. Weight loss slows down a little thereafter, but most women eventually return to their normal weight.

Three Convenient Locations DINO CROSSING/MALL DR.

DOWNTOWN

ENTERPRISE

435.878.2300

167 East Main Street 70 www.saintgeorgewellness.com

sghw | Travel Pregnancy can be a nice time to travel before you have a newborn to care for. If you’re up to it, air travel is fine through the second trimester and through the early third trimester.

Going through security – with scanners, wands and other devices – is not an issue for expectant mothers or their babies. Flying at high altitudes is safe since airplanes are pressurized. Just be sure you have plenty of water to stay hydrated, and get up to stretch every 60 minutes.

Exercise and fitness Ideally, you should start working out before pregnancy and make exercise a part of your regular schedule. During pregnancy, exercise helps you control weight gain, maintain flexibility, and stay relaxed.

The endorphins released during exercise are also helpful when you’re experiencing hormonal changes.

Low-impact exercises – walking, stationary biking, swimming, elliptical training, yoga and Pilates – are good options. Stick to activities that don’t involve a risk of falling or other trauma – no jarring or bouncing activities.

Your baseline heart rate will be a little higher, but you can still work up to your target heart rate. Don’t be too hard on yourself if your workout during pregnancy isn’t as strenuous as your pre-pregnancy workout.

Safety at work If breaks aren’t already standard, ask your employer if you can take a brief break every few hours. Keep a ready supply of water nearby to

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stay hydrated. Don’t lift items heavier than 25 pounds.| F I N A N C I A Think ergonomics and avoid repetitive motions. You may need to adjust your work schedule more in the third trimester or if you have | MIND & B pre-term labor risks.

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Safety at home | F A M I LY When you use any cleaning products, wear gloves to minimize your exposure to chemicals, and open up doors and windows for good | C UinL tight TURE ventilation. Ask for a little extra help when you’re cleaning spaces – like the oven!

That “nesting” instinct may prompt some sprucing up | for Wthe E Lbaby’s LNESS arrival. If you’re painting inside the house, use water-based paints and give yourself plenty of good ventilation. Always play it safe and avoid climbing on ladders, step stools, chairs or tables to paint.

Here’s something you may be happy to delegate: cleaning the cat litter box! Cats may carry parasites that cause toxoplasmosis that can result in brain damage or vision loss for a pregnant woman’s growing baby. Minimize the risk by turning over the kitty litter job to another member of the household – even a few months before pregnancy, if you can. Also, when you garden outside in an area where cats prowl, wear gloves and wash your hands thoroughly after gardening.

Pregnancy is a very hormonal time with emotional ups and downs, but try to enjoy the experience as best you can. Take time to relax – it’s OK to take a nap – and start bonding with your baby early. When you feel those third-trimester baby kicks, stop, put your hands on your belly, bond and delight in a wonderful experience.

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PROFESSIONAL PROFILE | Kathryn E. Walker

MD, FACOG

Intermountain Women’s Health Specialist EDUCATION

Doctor of Medicine, University of Arizona – Tucson, AZ, 1989 SPECIALTIES

Obstetrics & Gynecology ABOUT DR. KATHRYN E. WALKER

Born in Michigan and raised in Phoenix, Arizona, Dr. Walker received her undergraduate degree at UCLA and then returned to Arizona for medical school and residency training. After practicing briefly in Arizona, then for four years in Washington state, she and her family moved to Utah in 1998 to be closer to extended family. She worked at Sandy OB/GYN for 17 years then moved to St. George in January 2016 and joined Women’s Health Specialists.

Dr. Walker’s true love is obstetrics. She believes that pregnancy is a special and unique time of a woman’s life; a time when women need a special advocate, a listening ear, and a very knowledgeable resource. Dr. Walker also very much enjoys gynecological care from the continuity of annual visits to helping women with Pap and period problems, to performing surgeries. Her greatest joy in practicing medicine is the close relationships she has with her patients. She believes medical knowledge and skill are essential, but that it’s the one-on-one communication which really forms the bond that makes healing and reassurance truly possible.

Dr. Walker considers Utah her home after falling in love with its beautiful mountains, red hills, and fabulous people. She is happily married, has five stepchildren, and enjoys spending her free time with her extended family.

435.251.1000 | 544 S 400 E, St. George, UT 84770 | intermountainhealthcare.org St. George Health & Wellness Magazine | May/June 2016 71

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Functional Fat Burning

By Regan Archibald, LAc., Functional Medicine Practitioner, East West Health

We have all heard that watching caloric intake, exercising, and eating low-fat foods will help us get fit and healthy. Still, many Americans are fatter, sicker and more depressed than ever. If you have tried to get to your ideal weight, feel energized again, and have healthy hormones, but find yourself struggling to reach your fitness goals, I have a few tips that might help you on your journey to wellness: 1. Restore the Gut Bugs: Research has shown that the ratio of Bacteriodes to Firmicutes bacteria in your gut determine whether you will metabolize the calories you consume or store them as fat. For thousands of years, our ancestors ate fermented foods on a daily basis which fed the Bacteriodes bugs and kept them lean and healthy. The food we eat today is molecularly different than the food our grandparents ate – especially different from the food that our Paleolithic ancestors munched on.

2. Eat Healthy Fats: We have been conditioned to avoid fat in our diet at all costs. However, you don’t have to be afraid of fats – you just need to make sure the fats you eat come from healthy sources! Avocados, sardines, anchovies, fish, nuts, seeds, and coconut are all great sources of healthy fats.

They will help you have more energy, boost brain function, raise good HDL cholesterol, lower bad LDL cholesterol, protect against the buildup of plaque in your arteries, prevent

belly fat, strengthen your immune system, and improve your mood.

3. Use Mindfulness, Not Cortisol: Mindfulness is more than just a catchy term. It is the one thing that will allow you to decrease cortisol – one of your fat storing hormones.

Mindfulness is also the shortest route to changing poor habits into good habits, like planning your meals in advance versus going through the drive-through of a fast food restaurant. Not only does mindfulness help you make better choices, it has also been shown in several studies to reduce insulin resistance in your cells. This means that the sugar you do eat is consumed as energy instead of being stored as fat.

Getting ready for swimsuit season means looking at weight as a symptom of a bacterial overgrowth of Firmicutes, eating the wrong foods, and lack of awareness. Look at symptoms that change when you eat certain foods: hunger, cravings, energy, sleep, and brain fog. Once you make the commitment to dig deeper into the cause of your weight gain, you may be surprised at how much better you can feel without carrying around an extra 10, 20, or 100 pounds!

To learn more about how your own gut bacteria may be affecting your health, call East West Health at 435.773.7790 or visit us at 558 E Riverside Drive, #205, and at www.acueastwest.com.

About six years ago I was in a very similar situation as many others: I didn’t have the energy I needed, I didn’t feel healthy and I needed to lose about 40-50 lbs. I started off by reducing my calorie intake and worked my way up to exercising at least 4-5 hours per week with high intensity. I soon found myself with less energy than before and I was actually getting bulkier and bigger, partially from muscle gain, but also from an inflammatory response that I was unaware of at the time. I finally decided to reach out to the founder of East West Health, Regan Archibald my brother. From there I had some specific tests that evaluated which foods were causing me inflammation, what bacteria and/or infections in my ‘gut’ were causing issues, and also looked at my adrenals to evaluate different stress hormone function.

The discoveries were eye opening, and from there over the course of about 6 months of receiving guidance and treatment from East West Health, I was able to lose about 30 lbs and regain a ton more energy and mental clarity (that I didn’t realize was gone). Over the course of 9 months I was able to lose another 20 lbs and have maintained that ever since. Now I have spent the last 5 years understanding this approach and I love to see

Kimberly Estrada, Jared Taylor, D.C., Wade Oakden M.D., Cade Archibald

others achieve their health goals.

Cade Archibald, Clinic Director at East West Health St. George Health & Wellness Magazine | May/June 2016 73

Within

What Lies

By J.R. Martin, Alive & Well Mobile Medicine

What lies behind us, and what lies before us, are tiny matters, compared to what lies within us.

– Ralph Waldo Emerson It’s 7 a.m. on May 1, 2010. I find myself shivering in a sea of swimmers. My first full length Ironman is about to begin. My mind reflects back to my first triathlon, years earlier…

I was standing next to the water, rehearsing my internal commitment: Okay Martin – all you have to do is keep going unless someone pulls you off the course. As I prepared to enter the water, I felt like people were looking at me more than usual. My ego went to, man, you must be looking fit and intimidating! Then the truth emerged.

My friend walked over to me and exclaimed, “Hey, J.R. your wetsuit is on backwards.” Ouch.

My mind snaps back to the present, with the help of the Sand Hollow reservoir greeting me with its numbing sixty-two degree temperature. Suddenly, the starting cannon booms. Bam! I feel like I have been thrown into a blender. Swimmers make their cut past, under, and over me.

I wonder if I am having an out-of-body experience. A smile breaks out across my face, as I lean forward and submerge myself.

One last thought crosses my mind: Just keep going unless someone pulls you off the course. As I make my way from cone to cone in the water, I am sweetly surprised. I’m making it! When I step out of the water, my adrenaline soars!

I can’t hold off the excitement, as I pass other bikers with reckless abandonment. Discipline is thrown out the door from the joy of not drowning. Then, disaster strikes. At mile 6 of the bike course my derailleur cracks in half. My bike, and my hopes, come to a screeching halt. Is it over? My heart sinks as other bikers whip by me. I feel sad, lonely, stranded, and stuck. I am told there is help at the bottom of the hill. Out of desperation, I coast back down the mile-long hill I had just climbed. The technician tells me that my bike could be fixed – but just to one gear. I am asked if I want to keep going and if so, what gear I want. The moment of truth is here.

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What am I going to do? I know what is behind me (all the training, all the time, all the pain); I know what is ahead of me (106 miles of bike course including climbing a treacherous hill twice and The Wall twice and a full length 26.2 mile marathon). But both of those elements become tiny matters compared to what lies within me. Gratefully, I find my About the Author J.R. received his bachelor of internal commitment: just keep going until science in chemistry and exercise someone pulls you off the course. There is no science and master of science in decision. It has already been made. My health promotion from Brigham Young University. Later, he prior commitment is simply reaffirmed. received a master of medical No one has pulled me off the course – so science from Midwestern University and eventually I keep going. The only decision I have became licensed a physician’s to make is which gear I want. I respond, assistant (PA). He worked “Please just give me one of the gears in at Enterprise Valley Medical Center and later worked for the middle.” The chain is cut, the one the Emergency Department at gear is engaged – off I go.

Dixie Regional Medical Center in Saint George, Utah. He is the A myriad of events and circumstances founder of Alive & Well, which ensue over the next sixteen hours and began in 1995. J.R. currently works full time to provide five minutes. I cross the line at 11:06 individuals, families, and small p.m. into the arms of my beautiful wife. I businesses total solutions for their finished the race. health and wellness needs. J.R. is surrounded by his beautiful Why do I tell you this story? It’s wife and 4 beautiful daughters. certainly not because I am a great athlete.

He loves to golf, run and play the accordion, but not at the I can’t even put my wetsuit on right for same time.

Heaven’s sake. I tell you this story to help all of us understand that our key to success lies within us. Simply commit. Then keep moving, and enjoy the greatest ride of your life!

iLASIK

See Your World Clearly

By Donna Childs, Richens Eye Center Have you wondered about iLASIK eye surgery, but just couldn’t imagine why someone would have the procedure? Do you struggle to see clearly without glasses or contacts or wear reading glasses? If you answered yes to either of these questions we know your frustration.

The good news is: you may be a candidate for iLASIK. There are many reasons people choose laser vision correction; we decided to explore some of them with you. But first, what exactly is iLASIK? iLASIK is IntraLase LASIK iLASIK technology is an outpatient surgical procedure used to treat farsightedness, nearsightedness and astigmatism. It is a proven and tested advancement that has a long history of success. This alllaser method of vision correction permanently changes the shape of the cornea using a cool beam laser for improved vision. All-laser iLASIK technology is far more precise than using a mechanical blade and is highly customizable to each eye of every single unique patient.

“If there’s one thing I regret, it’s that I didn’t get LASIK sooner!”

Now back to those reasons we told you about…

Convenience For starters, there’s the simple convenience of not having to fuss with contacts or glasses. Sure, you may be used to wearing glasses, and yes, you might even feel that the daily contact routine isn’t all that bad. But can you imagine your life without those ‘inconveniences’?

Waking up in the morning, not having to fumble for your glasses to see your alarm clock. Taking your daily run without your glasses bouncing around on your face. Wearing non-prescription sunglasses.

The truth is that choosing iLASIK is about more than just improving your vision for convenience sake. It’s a way to make meaningful improvements in your quality of life. It can improve your enjoyment of the activities you love most. And if you’re not a candidate for iLASIK you may be a candidate for the Visian ICL (Implantable Contact Lens), KAMRA Inlay or a Clear Lens Replacement. A free consultation can point you in the direction that’s best for you and your eyes.

“Seven years ago, at age 25 (after 18 years in glasses) I had LASIK and it was nothing short of a miracle. There was no pain. Within minutes of my operation I could see the clock, the horizon. There were LEAVES! Individual leaves took the place of what had once been moving green blobs. I love having perfect vision and seeing new things every day.”

sghw | “I can’t believe I didn’t have LASIK sooner. It feels like magic. I’m telling everyone I know!”

H E A LT H

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FINANCIA

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MIND & B

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F A M I LY

iLASIK Cost vs Lifetime Glasses & Contact Lenses iLASIK eye surgery is a one-time cost, while glasses and contact lenses are an ongoing cost over a lifetime. If you were to do the numbers, you may want consider the following: 1. Glasses can be expensive, especially if you buy multiple pairs 2. Glasses need to be replaced often, which can be costly if they break 3. Contact lens wearers have a monthly expense between the contacts, solution, containers, etc., plus they must buy glasses to have on hand 4. Prescription sunglasses can be even more costly than glasses

sghw | C U LT U R E About the Author Donna Childs is a long-time associate of Richens Eye Wdirecting ELLN Center, currently the Marketing and Public Relations department. Although not a native to Southern Utah, the beautiful state beckoned her from a young age and stole her away from her deeply rooted California ancestry. She enjoys sharing her blissful energy as an independent advertising consultant and certified yoga instructor. Donna has three beautiful children she adores. that each possess the ability to teach and inspire her daily.

They along with her 17 month old “baby-grand” and trusted circle of friends keep her young, full of zest for life and always open to the next adventure.

Her favorite quote: “Today is a gift…open it!”

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Richens Eye Center has acquired the most advanced excimer laser in the country: the WaveLight EX500 Excimer Laser. To learn why we are so excited to have this amazing technology and to find out if you’re a candidate for iLASIK: book your FREE consultation at richenseyecenter.com or call our iLASIK HOTLINE at 435-414-8610.

ESS

Benefits of iLASIK - Active Lifestyle You work hard, and you play hard. When you’re hiking, biking, working out, or going for a swim, vision correction devices are the last thing you want on your mind. With iLASIK, you can go about your activities without any interference.

Benefits of iLASIK - Profession Whether you are an athlete, work on a construction site, sit behind a desk or anything in between, iLASIK makes it easier to pursue your profession with confidence. If you’ve lived with life-long glasses or contact lenses, you’ll be surprised by the dramatic difference that clear vision could make in your day-to-day work.

St. George Health & Wellness Magazine | May/June 2016 75

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Is All Back Pain Created Equal?

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Have you ever heard someone say, “I had the exact same thing!” or “My aunt was suffering from that.” Then they go on to give you the expires 6/30/14 full treatment program for curing the ailment.

However, as it turns out, only the symptoms are the same. The cause or condition is not even remotely similar. Thus it is with back pain.

A person can walk into my office with the www.sperotherapy.com same bent-over posture and hand on the lower back, have difficulty going from a standing-toSalt Lake City St. George sitting or sitting-to-standing position, and give 1377 E. 3900 S. Ste. 201 249 E. Tabernacle Ste. 301 me all the same descriptors, yet it will turn out the Author Salt Lake City, UTAbout 84124 St. George, UT 84770 that they have a completely different diagnosis Dr. Ward Wagner is a Dr. Chalmers Dr. Wagner thanexclusions the person al Law some maywith apply.all the same symptoms Chiropractic and CopyrightPhysician © Epic Marketing 2011 that was in my office an hour earlier. has been practicing for eighteen years in St. George, UT. When specifically talking about lower He is Board Certified as an back pain, there are three very common, yet Independent Examiner and very different conditions that tend to mimic Impairment Rating Physician. each other in posture and pain: He has seen many people’s lives ruined as a result of injury 1. Sacroiliac (SI) joint sprain and the side effects of drugs 2. Facet syndrome is the diagnosis, and an MRI shows it very to the damaged therefore, his primary focus is 3. Bulging or herniated disc clearly, what an MRI doesn’t address is the area. Over a series healing conditions naturally.

All three of these complaints will typically reason why it is herniated in the first place. of treatments, If you would like further information regarding spinal present with difficulty standing up after This is where the investigative examination the outer lining decompression or laser therapy, sitting, pain on forward or backward bending, really comes into play. Discs bulge and/or of the disc heals go to painreliefcentersofutah. a bent sideways/forward posture, and sharp herniate for various reasons. Some are due to and strengthens. com or call Dr. Wagner at 435pain where the hand is placed on the lower simple compressive or postural damage (70%), Ad d re s s i n g 673‑1443. back just off to the side of the spine. Each of others are movement irregularities (20%) the reason for the above may also experience radiating pain because of previous trauma, and still others the herniated disc is important if you want down a leg (sciatica). are from poor core stabilization (10%). It is to fix it. This is why 40% of disc herniation With SI joint sprain, the person may also very common to find overlap between surgeries fail. Many times, surgery doesn’t require a lower back support to function the various reasons (about 55% of the time). address the cause of the problem but only better. For facet syndrome, a chiropractic Decompression therapy and laser therapy the “tip of the iceberg.” Other treatments, adjustment will likely help. For a herniated are extremely effective in treating herniated like chiropractic adjustments and the wrong disc, spinal decompression and laser therapy discs. The bulged or herniated area can types of exercises may actually worsen the may be the best option. The important thing be returned to it’s normal position by problem. By addressing the cause of the to remember is that while each of these utilizing a gentle pull on the spinal column problem, we can significantly increase the treatments may be good for the condition I’ve (decompression). The patient typically lies chance of recovery and reduce the need for mentioned, it may very much aggravate the face-down on the padded therapy table. Mild future care. I have seen many people fully other two. This is why it is very important to tension is applied by a computer operated recover from the pain of bulged or herniated get a correct diagnosis, and go to a physician pulley. This gentle pulling allows a mild discs. I am not a proponent of a shotgun who has more than one tool in his belt. vacuuming of the disc back into normal approach to serious pain issues. Proper Which brings me to the main point of this position, because the pressure has been diagnosis and condition-specific treatment is article...herniated discs. removed. The laser then speeds healing by imperative for successful healing and return Even though a bulging or herniated disc increasing blood flow and nutrient supply to normal function.

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St. George Health & Wellness Magazine | May/June 2016 77

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About the Author

Cruise with a Cause

Celece Seegmiller is the local owner of the Travel Connection in St. George. Travel is her passion and she’s spent the past 24 years helping her customers cross off 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.

By Celece Seegmiller

Summer is here, and it’s time for the annual family vacation! This year, consider a new family vacation that will not only create memories that last a lifetime, but change lives and feed the soul. Earlier this year, Carnival Corporation launched a new brand called Fathom™. Fathom is defining a new travel category called “social impact travel” that will offer consumers authentic, meaningful impact travel experiences to work alongside locals as they tackle community needs.

In April, the company’s first destination was the Dominican Republic, a country known for its spectacular beauty, but also a country where the average household income is approximately $6,000 USD a year. More than two million Dominicans do not have access to piped water. This May, Fathom will sail from Miami to Cuba, offering a true cultural immersion experience.

Fathom will embark on seven-day voyages from Miami aboard the MV Adonia, a 704-passenger vessel redeployed from Carnival Corporation’s P&O Cruises (UK) for the start-up of the new operation.

Depending on their passions, interests and skills, travelers will have the opportunity to choose from a range of social impact activities and experiences both onboard and onshore.

The Adonia offers comfortable amenities including: restaurants, bars, pools, a spa, and a state-of-the-art gym. Meals are inspired

by Dominican and Cuban dishes, offering passengers a cultural experience throughout their cruise. The Adonia was selected for these special journeys because of its size, allowing passengers to interact and become better acquainted.

Like other cruise lines, a typical day at sea includes some leisure time for activities such as yoga, meditation,

spa visits, swimming, and more. However, you won’t find a casino, bingo, or napkin folding classes on this ship. Instead, there are cultural awareness seminars and discussions, keynote speakers, and English tutor training.

A day on shore in the Dominican Republic includes tutoring local students on their English skills and working with local entrepreneurs, like a group of independent women who produce some of the best artisanal chocolate in the Dominican Republic. Of course, there is still plenty of time to enjoy the beautiful beaches. In Cuba, cruisers visit a local elementary school and take part in the morning lessons. In the afternoon, they visit with a local artist and a local preservation expert at a UNESCO world heritage site.

A Fathom cruise is a different kind of cruise. It is for people who want to travel with purpose and the desire to make a difference. Cruisers become immersed in another culture, build bonds of friendships with villagers in need, and positively affect an entire community. If you are looking for a meaningful vacation for your children or grandchildren this summer or fall, consider Fathom. Social Impact Travel changes many lives – including your own.

St. George Health & Wellness Magazine | May/June 2016 79

How to Maintain

e c n a l a B

in a Tech-Heavy World

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MIND & BODY

In today’s world of technology overload, with the use of mobile devices, tablets and computers | information, F A M I LY on a daily basis and for hours on end, we are constantly inundated with whether it be e-mails, social networks or text messages. Simultaneously, we are constantly searching for ways to accomplish more in our busy lives, while working effectively and with| the least CU L Tamount U R Eof stress.

Here are some tips on how to stay healthy amidst technology overload and the underlying toll that stress can take on our physical well-being.

W posture, ELLN E Ssagging, S Texting and emailing on a daily basis can lead to back and neck pain,|poor facial muscle fatigue, anxiety and much more. Massages and therapeutic treatments help to combat the physical and mental effects of technology on our bodies. The CasaBlanca Spa & Salon located in Mesquite, Nevada offers twenty treatment rooms, two heated soaking pools, a full-service salon, steam room and relaxation room.

To help alleviate damage caused by technology overload, the CasaBlanca Spa & Salon offers specific treatments to target technologyinduced issues, such as the Reiki Body Treatment, an ultimate 50-minute stress reduction and relaxation treatment balancing energy, body, emotion, mind and spirit. Facial treatments help relieve ailments that occur due to hours of computer usage are also available, including the popular Hydrating Vitamin C Facial, designed to nourish, moisturize and rejuvenate your skin.

Anxiety brought on by a fast-paced, on-the-go lifestyle can be healed through healthy foods, which fuel our bodies with good nutrients.

After indulging in a massage to melt stress away and rebalance the spirit, visit Katherine’s Steakhouse and nourish your appetite with the signature salad, which features fresh mixed greens, tomato, cucumber and hearts of palm, which boast a high content of fiber, to help improve your digestive system. Speaking of heart-healthy, one can also feast on Katherine’s wide variety of seafood dishes. Various studies and research have proven that the best source of good fats, vitamins and minerals to promote health are in seafood. From stone crab to oysters, Katherine’s offers high-quality, sustainable seafood for all palettes.

With summer around the corner, take in the relaxing scenery and entertainment at Casapoolooza, CasaBlanca Resort & Casino’s free poolside concert series, and let music be your stress relief. If you’re looking for a different type of balance, the Casablanca Resort & Casino also offers a variety of stay-and-play golf packages. Golf offers a plethora of benefits, including exercise, vitamin D and fresh oxygen on the award-winning greens.

The CasaBlanca Resort & Casino offers a $99 package which includes a one night stay and your choice of a 50-minute spa treatment.

With 470 newly remodeled rooms featuring European style bedding, you can relax and detox in comfort this spring and summer. Please visit www.casablancaresort.com or call 877-GETAWAY (438-2929) to book a package or make an appointment at the spa or salon.

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St. George Health & Wellness Magazine | May/June 2016 81

Now is the time to prepare for Summer Do you experience the discomfort of tired, heavy, achy legs? We can help!

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Ideal space for visualization

BENEFITS OF FLOATATION * Data from The Australian Institute of Sport

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Reduces Lactic Acid in the body and accelerates recovery time by 30% *

Aids in facilitated rest, improving athletesʼ response to fatigue, thus reducing the potential for injury 1 hour float = 4 hours of restful sleep

Lessons From a Tree:

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MIND & BODY

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F A M I LY

sghw | Discard What is Impairing New Growth

By Brigit Atkin

We lost our peach tree this spring. It was a beautiful tree with wonderful fruit that we’ve enjoyed for almost 16 years. We realized too late that our tree was destroyed by parasites that burrowed into and fed off of the bark and roots of the tree. We thought we had nurtured our tree adequately, as we kept it pruned, sprayed, and fertilized. But, we hadn’t been aggressive enough in cutting off dead limbs, which resulted in the entire tree being overtaken.

I have come to realize that there are personal lessons to be taken from the loss of our beloved tree. Like a tree, everyone is planted here on this earth to learn, blossom, and grow. I’ve compiled a list of things to watch for – parasites, if you will – that can fester and overtake our happiness if we aren’t watchful and vigilant: • Negative Thoughts/Actions – dwelling on bad news, gossiping, focusing on the darker side of human nature, finding fault with everything • Victim Energy – feeling picked on, always expecting the worst, manipulating others through guilt, always the martyr • Holding Grudges – a refusal to forgive (this always starts with ourselves), not allowing someone to change, remembering only the flaws of another • Anger/Bitterness/Resentment – self-explanatory Wow, this all feels so heavy. Which, happily, means we can put it all down. Let it all go. How? Let’s take each of the above one by one: • Negative Thoughts/Actions: Take note of your negative thoughts without believing them, then consciously replace them with something helpful. Always ask: “Is it true? Is it helpful? Will it help me be my best self? Will it encourage others to thrive?” If not, get rid of it. Only entertain the thoughts that empower, build, and inspire.

• Victim Energy: This oftentimes takes a lot of effort to overcome, but when you do, your whole life will change. It’s really just making the decision to take responsibility for the direction of your life, instead of being acted upon. You are in charge of your own happiness – no one else should be allowed that kind of power over you. You are only as happy as you decide to be, regardless of the circumstances.

• Holding Grudges: This really just takes too much energy, and it’s energy wasted. If you find yourself in this mindset, please realize it starts with self. Reflect on your life with forgiveness for all the times you didn’t live up to your own expectations. Learn the lessons from past mistakes with gratitude and move on. As you master this, you will notice that you will more naturally radiate that forgiveness to others. No one is perfect, and many times people are trying their best.

Make it a point to see the goodness in yourself and others. Put the heaviness of blame down, and notice how instantly “light” and free you feel.

• Anger/Bitterness/Resentment: We all feel angry at times and that is normal. It’s when we hang onto that anger that it festers within us and makes a home there. The next time you feel mad, acknowledge what you feel and why – this validates what you are feeling. Then

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process the feeling by setting healthy boundaries for yourself while working toward a positive outcome. This will look different with each scenario you face, but always remember to aim for a good solution, while also visualizing the better person you will be on the other side of the conflict.

In the garden of life, I’m sure there are many other things that can eat away at our happiness and peace of mind. But if we will make the effort to weed out the above unnecessary parasites of human nature, we will allow ourselves to bloom in our unique splendor and brilliance.

Learn the lessons from my peach tree – if something within you is destroying your well-being, take it out, discard it, replace it with something good and let yourself grow into your full stature.

C U LT U R E WELLNESS

About the Author Brigit Atkin – Brigit of Brightworks uses alternative healing methods to help improve the lives of others facing challenges and difficulties. She is certified in SimplyHealedTM method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com

St. George Health & Wellness Magazine | May/June 2016 83

In July of 2000, Jay Lane’s wife passed away unexpectedly. At the time, he had seven and 10-year-old daughters. It was a trying time for him as well as his girls.

HEALING THROUGH

HORSES The Jay Lane Story

F E AT U R E D S T O R Y F R O M

BANKONSOUTHERNUTAH.COM 84 www.saintgeorgewellness.com

“When my wife died, I really didn’t understand little girls at all,” Jay said. “Suddenly, I was a dad with two little girls.”

For Christmas that year, Jay knew it was going to be a terrible holiday for his daughters. Their first year without their mom.

They had been asking for horses, and Jay who had grown up riding horses, decided to get some for his girls that year.

“I had taken my oldest daughter to a therapist a few times to make sure she was OK,” Jay recalls. “She wouldn’t even talk to them. Wouldn’t tell them her name or anything. When we got the horses, it just worked for my family on so many levels.

My daughter would talk to her horse. Tell it her problems, and I was working with my horse 10 feet away, so I could hear what she was saying. I began to understand what she was saying” Jay recalled that it was probably the most effective thing he has done for his girls. He’s begun to understand them and it’s a way to let them know that he loves them.

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EC OA NO F IN NM C II C ASL

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MIND & BOD

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F A M I LY

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C U LT U R E

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WELLNESS

That is how Jay became interested in Equine Assisted Therapy.

“Horses are consistent,” Jay explains. “They feed off of a kid’s

emotion, but the horse is always the same based upon the interaction with the kid,” Jay explains.

Despite the impact Jay has had on countless individuals, Jay never claims he’s a therapist.

“I’m just a facilitator,” Jay points out. “I’m there to point things out and let the kids figure things out.”

Jay prefers horses for therapy because of their unique ability to bond with people, and to be able to feel and understand people’s emotions.

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“Horses are just so much like people, and that makes it fun. So much fun,” Jay concludes.

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St. George Health & Wellness Magazine | May/June 2016 85

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EC OA NO F IN NM C II C ASL

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MIND & BODY

The Sunk Cost Bias

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By Mike Seely, Adjunct Professor at Dixie State University

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WELLNESS

There are a lot of reasons we make bad decisions. Many of those reasons you may be aware of, but there is one that most are not. The sunk cost bias. A sunk cost is a past cost, monetary or otherwise, that cannot be recovered. When we take these costs into consideration while making decisions, the future outcome will be biased. This can ultimately be costly and result in making bad decisions. We call this the “sunk cost bias” or “sunk-cost fallacy.”

Sunk cost bias can be used to explain a variety of poor choices, ranging from troubled relationships to financial speculation that can lead to irrational decisions. What’s worse is that the majority of us don’t even know we do it. Here are a few examples: • I have invested so much time into this relationship that I must stick it out.

• I have spent a lot of money on this business venture so I must do all I can to keep it going • I must wear these uncomfortable shoes because they were expensive.

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• I might as well finish this boring About the Author movie because I’ve already watched Mike Seely is an adjunct half of it. professor at Dixie State University, teaching These are examples of letting a past financial and managerial cost (sunk cost) affect the decisionaccounting. He has a Masters making process because they lead to of Accountancy degree and is something that doesn’t make sense. currently working on a PhD in Business Administration.

Another great explanation comes from Mike enjoys travel and the Greg McKeown: outdoors as well as writing Sunk-cost bias is the tendency to and recording music in his continue to invest time, money, or energy spare time. into something we know is a losing proposition simply because we have already incurred, or sunk, a cost that cannot be recouped. But of course this can easily become a vicious cycle: the more we invest, the more determined we become to see it through and see our investment pay off. The more we invest in something, the harder it is to let go.

Many researchers have recognized that part of the reason we let sunk costs affect current decisions is because we have a strong desire to avoid waste. When we cut our losses, we appear wasteful, wasting time, money, energy, or whatever resource we’ve exhausted. This can be attributed to the fact that the fear of losing is much greater than the joy of winning. This loss aversion increases our risk parameters, which often keeps us from accepting the hit and taking our losses.

This is ever so true when it comes to eating. For example, when I go to a restaurant, I feel compelled to eat more than my stomach suggests, all in an effort to avoid feeling wasteful of food I already bought.

The rational decision would be to stop eating once I am full.

The easiest way to avoid the sunk cost trap is to re-state the question as if the past is irrelevant, also called thinking forward. This helps us to make the best decisions to yield the most pleasure, provide the best results, make the most money, or make us healthier. Once we become aware of this logical fallacy, we can avoid making decisions based on emotional investments committed in the past. Goals will be met, and we will act in our best self-interest when we recognize the sunk cost bias, and its potential to effect our decisions.

Financial Wellness

3 Common Mortgage Mistakes

By Brandon Hansen

When you are sick, you see a doctor. When you need your teeth cleaned, you see a dentist. When it comes to physical health, most people turn to the specialists to help them maintain good health.

However, when it comes to financial wellness, especially something as important as a home purchase, many people underestimate the importance of a licensed financial planner (or registered investment advisor) and certified mortgage planner—especially during retirement.

Here are three common mistakes people make when purchasing a home: Withdrawing funds from a 401K or IRA retirement plan for a down payment on a home.

This could cause a sizable taxable event that can be strategized in several ways to minimize the size of a down payment and spread the funds out over multiple tax years to reduce tax penalties.

Another strategy is to simply borrow funds from your 401K instead of withdrawing them, and then paying taxes in the year you withdraw. If you borrow against your account, there may be some significant advantages in doing so versus a straight withdrawal.

Building wealth long term with today’s interest rates.

If you are paying mortgage insurance today in any fashion, you should have someone take a second look at your situation. There are a lot of options to bypass mortgage insurance and eliminate a waste of payments that won’t benefit your plan to grow equity or overall wealth.

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| W wealth ELLN ESS Consider taking out a 30 year fixed and building outside of the mortgage instead of trying to do a 15 year loan and paying a home off early. If you are borrowing a mortgage at 4.0% and writing your interest deduction off, then you are net borrowing around 3.0%, depending upon your tax bracket. Why put your money toward a mortgage when it could be in a mutual fund with a 20 year plan?

(For a free DVD on this message, give our office a call).

Taking out a conventional loan vs. the HECM. If you are retiring in a home that you will be in long term, you should look at all of your options with the HECM loan versus paying cash and or taking out a conventional loan. There is a reason that about 60% of our clients over age 62 are using the HECM loan versus paying in cash or a taking out a conventional loan with payments for the rest of your life.

My plea to each you is to look at your next mortgage purchase carefully. Instead of walking into your bank and jumping into a 30 year fixed mortgage rate, look at all of your options. There are many other mortgage options and moving parts to consider that will ultimately determine your financial health. Be aware, be advised, and be careful!

Talk to a mortgage planner or investment advisor to find out all of your options on your next home purchase. For a free consultation and appraisal on your home, give Cherry Creek Mortgage a call at (435) 674-9200.

St. George Health & Wellness Magazine | May/June 2016 87

A New Medical School for Southern Utah

By Tim Anderson Over the past three years, I have had the opportunity to act as legal counsel for Rocky Vista University College of Osteopathic Medicine in Parker, Colorado, in its efforts to locate a branch campus in Utah. It has been a very interesting project involving a broad spectrum of legal, social, political, cultural and health law issues. Despite many interesting challenges, Rocky Vista University College of Osteopathic Medicine – Southern Utah Branch will be well under construction by the publication date of this article. The location will be downtown Ivins, just south of the Veterans Home.

The medical school will be a sizable facility—over 105,000 sq. ft. with adjacent student housing comprised of 175 studio and two bedroom units. The first class of 125 students will start in this new facility in late summer of 2017. This is an incredible opportunity for southwestern Utah, both in terms of accommodating local students who desire to become physicians, as well as adding a new level of graduate medical education to the area. With the RVU Ivins campus emergence, it is not uncommon to be engaged in the discussion regarding the similarities between medical doctors (MDs) and doctors of osteopathy (DOs).

An important similarity is that both are considered “physicians” under the law and under accepted health care provider definitions. Both are also referred to as “doctor” as well. Both attend four years of post-baccalaureate graduate medical training and must undergo a rigorous examination at the end of their studies, United States Medical Licensing Exams (USMLE) for MDs and Comprehensive Medical Licensing 88 www.saintgeorgewellness.com

Courtesy Ivins City.

About the Author Tim Anderson is the managing attorney of the St. George, Utah office of Jones, Waldo, Holbrook & McDonough, P.C. He is a member of the firm’s Health Law Practice Group, is Chair of the Utah State Bar’s Health Law Section and is also a member of the Board of Trustees of University of Utah Health Care.

Exam (COMLEX) for DOs. Undergraduate academic paths are also the same, requiring meeting the rigors of a bachelor’s degree, pre-med coursework (lots of science and math) and usually taking the MCAT. Insofar as training is concerned, since July of 2015, new MDs and new DOs match to the same programs. These are no longer separate tracks. The Accreditations Council for Graduate Medical Education (ACGME) which used to oversee the quality and standards for MD residency programs, now oversees both MDs and DOs with no program distinctions.

As the standards of medical care and education continue to reach for higher levels of quality and value, medical schools, both osteopathic (DOs) and allopathic (MDs) are required to meet comprehensive accreditation and review standards that continue to close the gap between the two types of physicians.

DOs are found in all specialties of medical practice, however a larger percentage of DOs still gravitate to primary care. DOs, similar to MDs, can practice as physicians in all 50

states. A DO can write prescriptions like an MD. Salaries for MDs and DOs in the same areas of practice are the same. However, where DOs often choose to practice in more rural areas and also do not specialize in complex fields in as high of numbers as MDs, the average salary data shows DOs earning somewhat less than MDs. Most importantly, major health systems are now largely employing DOs along with MDs without distinction. The result is that your family doctor or even your specialist may be a DO. To have a medical school as part of our community in Southern Utah is an exceptional situation for our entire state.

Among other benefits, it will lessen the migration of top students away from Utah.

Hopefully over time, we will see many students from Southern Utah pass through the doors of this new Osteopathic School of Medicine and eventually make their way back from residency and advanced training to serve the health care needs of the residents of Southern Utah.

St. George Health & Wellness Magazine | May/June 2016 89

Are You Prepared to Handle a Personal Financial Crisis?

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By Dustin Schofield Many people who were once married or in a committed relationship are faced with managing finances alone at some point in their lives.

Unfortunately, the first time many individuals experience handling complicated financial matters is during a personal crisis following the death or divorce of a spouse or partner.

The following is a list of thought-provoking questions pertaining to financial fitness and crisis preparedness. You can use these as a starting point to check how prepared you are to handle a personal financial crisis in your life. Begin by reviewing the questions, determine what you’ve already done, and check those items off the list. For the questions you need to address or take action on, seek the advice of professional advisors and trusted family members.

Asset management 1. Do I have a clear picture of where my assets are located?

2. Will my retirement assets provide a comfortable and secure retirement for my life expectancy?

3. Do I have a well-diversified portfolio?

4. Are my investments appropriate in today’s economy?

5. Are my assets titled properly?

6. Do I have an emergency fund?

7. Am I taking advantage of techniques to reduce my taxes?

licensed to practice law in your state.

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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

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. ©2015 Wells Fargo Advisors, LLC. All rights reserved.

0715-00094 [96894-v1] 07/15

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

Estate planning 8. Do I have a will?

9. Is my will current?

10. Have I determined what I will owe in estate taxes?

11. Have I funded my estate-tax liability?

12. Have I explored and taken advantage of wealth-transfer techniques?

13. Do I wish to provide for charitable giving?

14. Are my power of attorney and my living will up to date?

Debt management 15. Do I know my credit rating?

16. Could I get a loan if I applied?

Insurance coverage Do I have enough insurance coverage to: 1. Cover medical expenses?

2. Provide for disability/long-term care?

3. Provide for family members’ security?

4. Fund estate-tax liability?

In addition …

17. Have I coordinated my advisors (attorney, CPA, banker) activities?

18. What changes in my life are likely to occur within the next three years?

19. Do I know the status of my parents’/ childrens’ financial situation and the implications for my financial well-being?

20. Would I be prepared for a family emergency if it happened tomorrow?

Wells Fargo Advisors does not provide legal or tax advice. Be sure to consult with your own tax and legal advisors before taking any action that could have tax consequences. Any estate plan should be reviewed by an attorney who specializes in estate planning and is

A lot has gone into earning your wealth.

We’ll make sure the same goes into helping you manage it.

Wealth Management / Investment Planning / Retirement For a second look at your portfolio, call:

(435) 674-3601 437 S. Bluff Street, Suite 201 St. George, UT 84770

www.theschofieldgroup.com 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.

St. George Health & Wellness Magazine | May/June 2016 91

Lead Them A Tribute to Mothers

About the Author Believing that “Beyond mediocrity dreams are found” Jeffrey T. Sherman, Principal of ShermanSpeaks LLC, is a motivational speaker and executive coach. He utilizes CORE™ Theory to drive companies and individuals to the next level.

By Jeffrey T. Sherman I am amazed by the sincere and unyielding service I witness in mothers. All that is special and wonderful about life can be summed up by viewing a mother teaching a child.

Reflect for a moment upon the teachings of your mother. She shaped your character, taught you about God, about manners, and the importance of good hygiene. She fed you, bathed you, and nurtured you during your most vulnerable years. She listened to your cries, your laughter, and your complaints. She was your first best friend. And she remains so lifelong.

A mother can mend a wound, heal a broken heart, and motivate a champion. Her truthful advice can penetrate pride and conquer prejudice. She is a teacher, a coach. Peace and solstice are her conviction. Where a mother is, there is safety and warmth.

Mothers are respected, trusted, and honored by those who love them most, their children. Let us help them. Support the growth, education, and nurturing of children. Foster safety in your neighborhood. Establish programs that unite families and create opportunity for community involvement. Build a nation the way a mother would; within the unconquerable spirit of children. Lead them.

Thank you Mom. Happy Mother’s Day — Jeff 92 www.saintgeorgewellness.com

Ady’s

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By Vicki Staley

When Ady was 15 months old, she began talking in complete sentences after not having made many noises at all as an infant. When she started preschool, we noticed that she was severely lacking in social skills. She did not want any children to come near her or touch any of the toys she had lined up. She played alone, and rarely interacted with others. Ady had frequent meltdowns, usually when things did not go as she expected them to. At age five, Ady was diagnosed with Autism and Sensory Processing Disorder.

We knew Ady was very bright, but we were not sure how to help her. When she started first grade she was keeping up with her peers academically (some math and handwriting struggles), but was still socially behind. She could not focus at all, and would blurt out in class constantly. We began searching for a way to help her to be successful and happy.

Eventually we found Brain Balance, and it has changed our lives. Ady has progressed beyond anything we could have imagined.

She is now reading above grade level, and is on level in math. Her handwriting has improved dramatically. She still occasionally talks out in class, but it has greatly improved. She plays with the other children at recess, and has begun to make friends. We have not seen a meltdown in quite a while. She is now able to tell us when she is getting frustrated, and is very good at talking things out. She even recently won a first place award for singing in a talent show, where she sang at an assembly in front of the entire school!

Ady loves to go to her Brain Balance sessions and is always excited for “Brain Balance day.” Everyone that works with her is wonderful, and they tell her often how awesome she is. We are so grateful for what she has been able to accomplish with the help of everyone at Brain Balance, and we know she will continue to progress.

To see how Brain Balance can make a difference in your family, please visit www.brainbalanceutah.com or call 435.627.8500.

St. George Health & Wellness Magazine | May/June 2016 93

Keeping Up With the

Cyber-Moms

By Terrin Parker Growing up, Mother’s Day meant a few things. It meant making Mom some kind of craft at school (usually involving handprints and/or dry macaroni) and watching her face light up upon receiving it – even though she had six more just like it in a box somewhere in the attic. It meant standing up in church with the other children to sing (the same three songs) to all the mothers in the congregation. And, it meant doing the dinner dishes so mom didn’t have to, that one meal a year.

As I got older, the meaning changed. I remember having an aversion to two particular holidays: Valentine’s Day and Mother’s Day. Both served as a reminder of what I was missing out on as a single woman in my thirties. When I did get married and had a baby, I looked forward to my first Mother’s Day… only to have my usually wonderful and on-top-of-it husband of seventeen months fail to acknowledge me. When he sensed my disappointment, he apologized profusely, confessing that he was under the impression you celebrate your mother on Mother’s Day – not your wife. I’ll spare you the rest of the details of that conversation.

When I finally had a kid old enough to bring home a macaroni necklace from pre-school for Mother’s Day, I wore it proudly until it stained a rainbow around my neck and turned “al dente” in the shower. I love being a mom. I love celebrating mothers on this special day. What I don’t love, however, is the feeling of inadequacy that many of us moms have – particularly on Mother’s Day.

Life isn’t about feigning perfection, it’s about authentic improvement.

I think it’s human nature to compare ourselves to others. And if we don’t feel we measure up to all the DIY “pins” and mommy blogs we stumble upon? We actively promote our exaggerated accomplishments via seemingly subtle status updates and filtered pics in order to bump our rank among the elite individuals that thrive in our social media circles. We make sure the world knows how amazing our amazing lives are and how deliriously delicious it is to be us. Which, in turn, perpetuates the problem. The Internet took keeping up with the Joneses to a whole new level.

So when Mother’s Day rolls around and our news feeds are blowing up with people talking about how amazing their wife/mother/stepmother/grandmother/mother-in-law is because she baked a Pinterestperfect pie, did six loads of laundry, hand-dried the dishes, sent her nine kids to school with homemade lunches, sewed a quilt and shingled a roof before noon on her worst day, we do what we do best – 94 www.saintgeorgewellness.com

we compare. And if we only did one load of laundry that morning (which is still sitting in the washer, by the way)… didn’t realize we forgot to run the dishwasher until we found dried spinach fused to our cereal spoon… forgot to feed the hamster (again)… and noticed the kids’ bath water from last night is beginning to form a greasy gray ring against the white About the Author porcelain… we feel it. Inadequacy. Guilt.

Terrin Parker is the associate Shame. editor for St. George Health & Wellness Magazine and My advice? If you’re going to compare a physical therapist from (and you are)… instead of comparing Cedar City, Utah. She got your exaggerated worst to someone else’s her master’s degree from exaggerated best, try comparing you to Loma Linda University in Southern California, and you. Are you doing your best with what currently resides in Redlands, you have in the moment? Then you are California with her husband better then you were yesterday. Even if and three children. today seems crazier, harder, and longer than yesterday… if you are doing your best with what you have in that moment, you are making progress. You are becoming the best version of yourself. In that moment, you are the best mom your kids have ever known – even if you feel you are at your worst. Life isn’t about feigning perfection, it’s about authentic improvement.

If you’re trying, you’re growing. Refining. Becoming. And that’s all that matters. Isn’t that worth celebrating? Happy Mother’s Day.

Rapids Lie Ahead “I am not afraid of storms, for I am learning how to sail my ship.” ~ Louisa May Alcott

By Jack W. Rolfe Several years ago when my son, Kenny, was 15 years old, he was participating on a Varsity Scout Team—part of the Boy Scouts of America. His team had planned to attend a four day High Adventure Camp being held on the Salmon River in central Idaho. The agenda was white water rafting, kayaking and rappelling. As a father who owned a Suburban at the time, I was asked to come along to assist the leaders and provide transportation. I quickly jumped at the opportunity to spend some fun time with my son.

When we arrived at the camp we were ferried across the river, thus, captive and isolated from civilization for the week. After dropping off our gear we were escorted by one of the guides along the river bank and up stream for about a mile. We stopped at a location where the river appeared to be deep and the water was moving swiftly. We were told that we would learn how to float the river in life jackets, in case we fell out of the raft on our white water phase of the camp. One by one we jumped into the river, held onto a paddle, and went into a sitting position with feet facing forward so we could push off from the boulders with our feet instead of our heads. Upon floating into camp I was excited, tired, and hoping that I stayed in the raft on the trip.

The next morning came, and we divided into three groups of eight people, with two guides per group. We carried our inflated rafts to the river from the campsite, and were given additional instruction.

We were told that the float would be fifteen miles in length, with the last eight miles in high rapids. When we neared the rapids we were to have four people on each side of the raft, each straddling the outer rims with one leg in and one leg out. Most importantly, we were to listen to the guide on when to paddle, and always lean inward! If we were to fall out, we had to remember how to float and hang on to the paddle so we would have it for use once we got back into the raft.

We launched, eager for an adventurous ride. During the first seven miles of calm waters we splashed, jumped in the water, and enjoyed the trip. Then all of a sudden things got real. Up ahead we could see the canyon walls narrowing and could hear the sound of

the approaching rapids. We got into the raft in proper locations and braced ourselves for the rocky waters. Heart rates went up.

Before we knew it, the first rapid was upon us—and it seemed huge! At the peak of the rapid our raft folded in half, and when it popped open I was thrown out, landing in the raging water. I had About the Author Mr. Rolfe is the Founder and forgotten one crucial instruction… lean CEO of the School of Life inward! I was pulled under the current, Foundation. This 501(c)3 even though I had a life jacket on. I felt nonprofit organization has a mission to increase high school like a rag doll being tossed around. My graduation rates. life literally flashed before my eyes, and I thought this was my end. Then I came to the surface and had the mindset to hold on to my paddle and float, as I had been taught. Now my mind was whispering to me… How will you be able to do this for eight more miles?

I noticed a smooth eddy off to the side, and was able to direct myself to this calm water where the raft could pick me up. I climbed back into the raft, pulled myself together, leaned inward the rest of the trip, and enjoyed the experience.

As we are entering into a time of year where outdoor recreation is a favorable form of entertainment, let’s remember to use good education for remaining safe. More importantly, please take a little advice from what I learned that day on the Salmon River about the School of Life: In all aspects of our lives—school, work, relationships, etc.—there are always rapids that lie ahead. Take advantage of the peaceful times to prepare yourself for the rough times. With thorough planning and preparation you will be ready to get back up if you are thrown overboard. Build internal resiliency so that when the storms hit, you will not only endure them well, you will become even stronger because of them.

St. George Health & Wellness Magazine | May/June 2016 95

FATHERHOOD:

There is no Owner’s Manual!

By Kelly B. Kendall Fathers don’t receive an “owner’s manual” on the day their first child is born, or a list of “Do’s and Don’ts” to live by. There are times in every father’s life when they wished they had a manual of some sort to look up a “how to” when issues arise. We’ve all heard that the first child is the one we “practice on” and the last child gets the laxest rules. Fathers certainly make plenty of mistakes. However, life is a journey where we are all trying to help each other through.

Sometimes fathers teach their children, and other times it’s the children who teach their fathers, if they have eyes to see. For example, one day a very wealthy father took his son on a trip to the countryside to show him how the “poor people” live. They spent a few days on a farm with a very poor family.

On the drive home, the father asked his son how he liked the trip. “It was great, Dad!” he replied.

The father then asked, “Did you see how poor people live?” “Oh Yeah!” said the son. “So what did you learn from the trip?” asked the father. The son then answered, “Well… I saw that we only have one dog and they have four. We have a pool that reaches to the middle of our garden and they have a creek that has no end. We have imported lanterns in our garden and they have the stars at night. Our patio reaches to the front yard and they have the whole horizon. We have a small piece of land to live on, and they have fields that go beyond our sight. We have servants who serve us, but they serve others.

We buy our food, but they grow theirs. We have walls around our property to protect us, and they have friends to protect them.” The boy’s father was speechless. Then his son concluded, “Thanks dad, for showing me just how poor we really are!”

The father gave his son a paradigm shift, but it wasn’t the one he intended. Through the lens of gratitude, he actually learned just the opposite. Sometimes the grass that looks greener on the other side is just a patch of weeds and sometimes it is a beautiful meadow!

I love what many have said about their fathers, “My father gave me the greatest gift anyone could give another person: He Believed in Me.” A big “Thank You” to all of the wonderful fathers who are striving to be great dads in this world! Fathers can have a significant impact on how their children see the world, as well as a warm coat and loads of hope!

How do you spell F-A-T-H-E-R-H-O-O-D? Forgiving – Forgives himself and has a forgiving heart for when his children or their mother makes mistakes.

Accountable – Takes responsibility for his children’s welfare and helps them climb the pyramid of Maslow’s Hierarchy of Needs.

Teacher – Teaches them to walk, talk, ride a bike, drive and maintain a car, clean the house, be respectful and polite, and handle finances through both example and demonstration.

Honorable – Honors his children as individual human beings, and their mother, despite the circumstances. Allows them to make choices and learn that there are consequences to their actions.

Education – Supports their educational needs beyond just formal education by helping them find and develop their natural talents and ultimately choose a career.

Responsible – Owns his mistakes and successes and takes responsibility for all aspects of his child’s life, including: being a good example, keeping his word, being a provider and protector, and a supporter of everything good.

Home – Provides a home—a refuge from the storms of life, a place to feel loved, nurtured, receive rest, hang out with friends, and find consistency in an ever-changing world.

Optimistic – Encourages his children in all aspects of their lives, gives them hope for the future, and shows them that success is not giving up when they face opposition.

Open – Communicates well with his children, both verbally and nonverbally; is a good listener and sharer. (In today’s world the average time a father communicates with his children is less than five minutes a day.)

Dedicated – Not only perseveres, but is present, physically, emotionally, mentally and spiritually for his children. Loves, guides and gives encouragement through thick and thin.

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sghwAbout| theWAuthorE L L N E S S Kelly Kendall is the CEO of Practice Partners, LLC, V.P. of Health & Wellness Solutions, LLC, and teaches in the DSU School of Business & Communication as adjunct faculty. He is passionate about helping empower fathers to be great dads in the lives of their children, including teaching Fatherhood Education Classes at Purgatory Correctional Facility and in the local communities. He loves to travel, bike, hike, write, humanitarian service and spending time with his family.

St. George Health & Wellness Magazine | May/June 2016 97

A Legacy of Wisdom:

What My Parents Taught Me

By Bradley J. Francis MSW, CSW I just love this time of year. I look forward to having my children home from school for summer break, and the opportunity to celebrate Mother’s Day and Father’s Day. It’s a season of happiness – but also one of deep reflection for me, as I find myself an orphan at the age of 48. My father passed away when I was 21, and my mother passed just last year. I celebrate Mother’s and Father’s Day a little different than I used to, by visiting grave sites and reflecting on the good times we had, the lessons I learned from the way they lived their lives, the way they died, and the things they taught me during our many talks and everyday reminders. My parents died the same way they lived – with bravery and perseverance. They saw the good things in life, and the power of life’s challenges to change and shape who we are, to refine us, and to make us better.

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greatness,” I want to specifically address the gift my parents had of enduring trials.

I am certain we all know how it feels when we experience great loss and our world has fallen apart. We all have times when we don’t want to raise our heads off the pillow. Sometimes we feel that the crying will never stop, and that there is a place inside us that might never be filled. Sometimes it is all we can do to breathe. There is no shortage of commentary in books, blogs and other media of the idea of being both broken and blessed. For me, during the toughest times of my life, I do not feel like the challenge is a blessing. But, I have learned from my parents that we can receive blessings through our trials.

No one likes pain and suffering, and certain things in life hurt more intensely than others. I am discovering (although not perfectly yet) that after life’s challenges come some of the greatest blessings.

Although during trials we might only see the chaos, pain, and confusion, our lives can make us better if we just put forth effort to see it.

sghw | At times I privately curse God for the worst of my trials. But, I have been taught by my parents that life is not about cruelty. It is about change, improvement, and purification. Instead of hoping or praying that my troubles will pass, I have learned from my parents that it is more important to yearn for patience and ask myself, “What can I do with this, how can I gain from this?”

The most memorable thing my parents taught me about trials is that through them we can gain a better understanding of ourselves, an increased compassion for others, and greater respect for life. As I look back at my life thus far I can see where my trials have shown me things about myself, and taught me lessons that have made me much stronger and wiser. I still curse God at times, and wish my troubles would go away, but my parents have taught me that I can choose to either be “bitter” or “better.”

One of my mother’s favorite stories from the bible is the parable of the widows mite. In this story, the widow was very poor. As she entered the chapel to pay her tithes she began to feel less than others because she had less to give. My mother taught me that this story is not so much about tithing or giving financially, but about our efforts in general. We give of ourselves in many different ways. At times, all we have to give is a “mite.” Maybe today, all we have to give is to wake up and breathe, and maybe take a few steps. Other days we may be a bit stronger. There are some challenges or trials that take all of our strength to endure, but we do not need to give more than we are able. Although our response to trials may be very small compared to those we see around us with similar trials, sometimes

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T.S. Elliot wrote: “We shall not cease | WELLNES from exploration and the end of all our exploring will be to arrive where we started and know the place for the first time.”

To me this means that we are all on a journey called life, and we will all About the Author Bradley is a child and family arrive at the same destination eventually therapist with Center for with many stories from our journey.

Couples and Families, and Upon arriving at the end of our lives, if Liahona Academy. Bradley is the proud father of three we can look at our trials with a healthy beautiful children: Bailey, perspective, and with wisdom, we will Kacey and Madeline, and see things that we didn’t see before. We has just recently celebrated will see that our lives are beautiful, and twenty years of marriage to his beautiful wife, Catherine. how our trials have strengthened us.

Bradley has a deep respect for My hope is that you will find ways the legacy of wisdom left to to learn from your trials, search for him by his parents John and Beverly, both of whom have opportunities to help others who are passed on from this life. hurting, and see the power of trials, instead of wishing them away. Take time this season to reflect on what your parents have taught you, and then make the effort to leave a legacy of wisdom for your own children and families.

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Pre-Planning

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Southern Utah Missionary Injured in Brussels Terrorist Attack Receives Hometown Welcome Written by Kimberly Scott – St. George News Originally published by St. George News April 6, 2016

Two weeks after being injured in the March 22 Brussels, Belgium, bombing attack, 20-year-old Joseph “Dres” Empey returned to his home in Santa Clara.

Sirens blared in the normally quiet neighborhood as the Empey family, escorted by members of the Santa Clara Police and Fire departments, returned home from University of Utah Hospital in Salt Lake City with their son.

Friends, family members, neighbors and other community members filled the Empey’s street that was lined with American flags while the front lawn of the Empey’s home was covered in red, black and yellow helium balloons representing the national flag of Belgium.

Joseph “Dres” Empey, 20, of Santa Clara, Utah, was injured in a Brussels, Belgium, bombing attack March 22 while serving an LDS mission, photo location and date unspecified. Photo courtesy of the Empey family, St. George News.

Two weeks after being injured in the Brussels, Belgium, bombing attack, 20-year-old Joseph “Dres” Empey returned to his home in Santa Clara, Utah, April 6, 2016. Photo by Kimberly Scott, St. George News.

Signs proclaiming “Welcome Home Elder Empey” could be seen throughout the neighborhood as Southern Utah residents cheered, waved and lined up to greet the young man, who had been serving as a missionary for nearly the last two years for The Church of Jesus Christ of Latter-day Saints in the Paris, France, mission when the terrorist attack occurred.

“We’re just here to welcome him home and to show him how much we love him,” Joseph Empey’s aunt Nancy Hauck said before adding: “He looks great – he looks beautiful if you can say that about a boy.”

Neighbors Brian and Kristin Hill, who have been friends with the Empey family for the last 20 years, said they used to babysit Joseph Empey when he was a little boy, making the news of his injuries especially difficult for their family to hear.

“I remember the morning it happened,” Brian Hill said of the Brussels terrorist attack. “I was actually watching the news and saw the bombings and I thought, ‘Man, what are the odds that Joe was on the train?’ I didn’t even think about the airport – just being a missionary and being on the train seemed more logical – and not five minutes later, I got a call from the neighbor saying that Joe was in the bombing.”

Joseph Empey and two other missionaries were at the Brussels airport accompanying a fourth missionary, who was on her way to a mission assignment in Ohio. The four missionaries were in proximity of the explosion when it occurred and all were subsequently hospitalized as a result of their injuries.

Now, back home in Southern Utah, Kristin Hill said the neighborhood is glad to see Joseph Empey back safe and sound.

“It was really hard,” she said. “I think it was a blow to the whole neighborhood. It’s a little scary when you see someone that’s like your own kid go through something like that, so I think we all kind of reacted like it was our own child.”

LDS Bishop Chad Parker said he has worked with Joseph Empey at church for the last four to five years.

“He’s a great young man,” he said, “and so we just wanted to show him how much we love him and gather the community and the neighborhood and the ward around, and just be there for him.”

Parker said the large turnout of well-wishers waiting to welcome the elder home from his mission was exactly what he had expected.

High school friend and neighbor Justin Morgan called Joseph Empey an “awesome kid” who is loved by many, adding that it is fun to see him back home.

“I’m surprised,” Morgan said of the large turnout,” but at the same time I’m not because he is such a great individual.”

St. George Health & Wellness Magazine | May/June 2016 101

Diesel Trucks:

Keeping Dixie Healthy

By DXATC Staff

her Neal Shep

structor

In pp, Diesel

Milan Tri (in Red).

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structor.

d, CDL In

The health and wellness of Dixie extends beyond that of the people who call this region home. It extends beyond the healthcare industry or our business base; beyond our phenomenal natural wonders, or our fine art and cultural opportunities. Diesel tractors and trailers and those who drive and maintain them are fundamental to the health and wellness of the Dixie. It’s true! Read on.

When we talk about what drives our economy, we often take for granted the fact that the transportation industry literally drives our economy. DXATC would like to invite you to take a minute to appreciate the big rigs, their professional drivers, and the skilled technicians who keep them running. Diesel tractors and trailers are fundamental to the health and wellness of Dixie!

There is nothing in our homes, our offices, our businesses, or our plants that didn’t come here on a truck! The big rigs bring our seeds, our tools, our medical supplies, our prescriptions, our groceries, everything that goes into the construction of our homes and commercial buildings, our furnishings, our fashions, our vehicles, our fuel, and even our toys. DXATC diesel instructor, Milan Tripp is happy to point out that everything we touch has been on a truck.

“Until planes and trains go to gas stations and grocery stores, we’re going to need diesel trucks!” says Tripp.

As important as incoming trucks are, outbound trucks may be even more so. Everything exported by Washington County industry leaves by truck. As loads roll out, new money flows into our economy, supporting jobs and making growth possible.

Critical then, are the professional drivers, and the skilled technicians who keep the wheels rolling. The transportation industry is definitely equal opportunity. Men and women who are naturally

drawn to the power of a big truck, who perhaps have a knack, and are willing to dedicate themselves to learning and fine tuning their skill sets, and who have a good work ethic can enjoy very lucrative and rewarding careers.

Tripp spent over twenty years in the industry, first as a technician and later moving into management before making a decision to invest at the highest level: the education level. Daily he instills his love of diesel trucks to developing technicians at the DXATC. His favorite part of the job is when he sees “the light bulb moment.”

According to Tripp, “It’s a magical moment when they get it.” Once that happens, his work becomes easy. “To take something that’s broken and fix it requires a great deal of knowledge and skill and it’s very, very rewarding!” Tripp goes to work everyday anticipating those light bulb moments.

DXATC’s commercial driver’s license instructor Neal Shepherd works for the magical moments too. For Shepherd, they happen when a student drives an obstacle course without coming close to a cone; “That’s when the student realizes that he or she really can take control of the wheel with the truck and trailer attached.”

Nationally, there is a critical shortage of professional drivers and skilled diesel technicians. Students who are willing to learn in a challenging and demanding environment and who complete a certificate program at DXATC will find that employment opportunities abound. A quick search at just one national job posting site shows openings for over eight thousand technicians and over five thousand drivers.

DXATC salutes the drivers and technicians who keep the big rigs healthy so that they can continue to keep Dixie healthy.

St. George Health & Wellness Magazine | May/June 2016 103

T h e Ben efits o f E ati n g Br e a kfasT

By Dakota Stevens Breakfast is the most important meal of the day. A lot of people like to skip breakfast, and this is crazy! Breakfast gives you the energy to focus on work or school during the day. It also gives you energy to move around in the morning! Breakfast kick starts your metabolism, allowing you to burn calories during the day.

The brain is a very interesting organ in our body. Our brains have limited room to store energy, so they rely on the nutrients and energy that we get from the food we eat throughout the day. It is especially important after a long sleep – it’s like an overnight fast!

Your body has not absorbed nutrients all night long, and it needs these to be able to function throughout the day and to be able to keep your brain sharp and focused. In my own personal experience, I have learned that when I eat a healthy breakfast in the morning I do better on the tests and assignments given in school.

When you wake up in the morning after having fasted an average of nine hours, your glycogen stores are really low and they need to be replenished. If they are not replenished, you will find that you do not have the energy you need to finish all of your tasks. Eating a healthy breakfast will help your blood sugar levels regulate and will give you the energy you need to work throughout the day. If you don’t eat breakfast, you will soon start having

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About the Author

the side effects that come with low blood sugar. These side effects include headaches, dizziness, and confusion.

Eating a healthy breakfast can also help you regulate weight. If you are trying to lose weight, skipping a meal is not the answer – eating healthier and exercising is. Studies have found that eating two breakfasts everyday is better than skipping breakfast. When you skip this important meal, your metabolism does not get kickstarted and you just get hungrier all day. When lunch rolls around, you will probably end up eating more than you usually do, and the same goes with dinner. Also if you skip breakfast, it triggers your brain to send signals to your body to save fat to survive, so it will not allow you to burn as many calories as you may have wanted to.

I used to skip breakfast every morning before school because I really thought that I had absolutely no time to eat. I would be late already, and eating breakfast just added to that.

So I decided that to reduce the time it would take me to get ready for school, I would just skip breakfast. I did this for about three years.

But one day at school, in health class, my teacher taught the lesson about nutrition. We were reading about how important breakfast was when I saw a list of all the possible things that could happen if you skipped breakfast.

Pretty much everything on that list related

Dakota is a Junior at Desert Hills High School. She enjoys bike riding, hiking, and art.

to me! Headaches, dizziness, confusion, tiredness, all of them! So I decided to try out what it would be like to eat every morning.

I started getting up earlier and eating a healthy fruit smoothie. They were actually really good. (Banana smoothies are the best!) I found throughout the day that the symptoms I was having went away. I didn’t get headaches as often, and I could focus more in school. I also had a lot more energy than usual to do activities that day. So I continued doing this, and still do it today. Eating breakfast is really important, and it was a huge step in improving my lifestyle and fitness.

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By Dr. Heather Boyter

As summer approaches and the weather heats up, it’s time to escape to the dog park to allow your four-legged friends to play and socialize. More pet owners are utilizing dog parks than ever before, and dog parks are the fastest growing segment of city parks in the U.S. with a 34 percent increase over the past five years, according to a study by the non-profit Trust for Public land. As dog park visits increase it is important to keep safety in mind.

When visiting your favorite dog park, keep these safety tips in mind to help ensure everyone has a good time and stays happy and healthy: Visit Your Veterinarian Your dog should be current on vaccinations and flea and intestinal parasite preventives before socializing with other dogs at the dog park. The visit with your veterinarian is also a great time to talk about your dog’s temperament and whether your pet is ready to engage with other pets and people off-leash.

Understand the Rules Before visiting the dog park, understand that dog parks have their rules. Obey all posted rules and regulations. Pay attention to your dog at all times. Never bring a puppy younger than four months old or that has not been completely vaccinated. Make sure your dog has a valid license.

435.627.1300

969 N 3050 E Washington, UT 84790 (in the Festival Plaza by Sportman’s Warehouse & Costco)

| C U LT U R E

| WELLNES

Mind Your Manners It is essential that your pet know some basic commands and rules when interacting with new dogs and people at the dog park. A solid foundation of basic commands will help to guarantee that the visit is enjoyable for everyone. If a problem should arise, it’s important that your dog knows some basic obedience commands, like “come,” “sit,” “stay” and “leave it,” in order to get them out of trouble.

Be Watchful and Know When to Intervene Watch your dog, but also keep an eye out for overly excited or aggressive dogs nearby. Playful dogs bounce around, wag their tails and have relaxed postures. If your dog begins to act fearful or overwhelmed, use a basic command to refocus their attention and then move to another location. Be watchful for signs of aggression: growling, raised hackles and tail, stiff posture or a stronger focus. If your dog and another dog start growling at each other, don’t yell – it could trigger a fight. Instead, use a basic command to call your dog over in order to prevent an altercation. If a fight does break out, don’t grab your dog’s collar, because you could get bit.

The dog park can be a lot of fun for pets and humans alike.

Be prepared to leave if your dog or another animal is being more aggressive than you’d like them to be. Give yourself the chance to find the right park and the right visiting time that suits the needs of you and your pet. You might both end up making new friends!

M - F 7am - 6pm | Sat 8am - noon www.WashingtonFamilyVet.com St. George Health & Wellness Magazine | May/June 2016 105

About the Author

Matt Heaton has worked in technology for 17 years and for Tonaquint almost 3 years. He has a B.S. degree in Technical Sales from Weber State University and many other accolades. Matt is an entrepreneur at heart and loves to discuss business anytime he can. He will also never turn down a round of golf or a trip to the lake. His passion is his wife Kara and three kids Zane, Gia, and Ever, and he enjoys every minute he can spend with them.

By Matt Heaton Isn’t it crazy how technology has literally changed our lives? It continues to do so on a daily basis. Do you ever wonder where it comes from or how it’s powered? How can I be in a grocery store and watch my favorite show when this wasn’t even a thought 20-30 years ago? Well, the truth is, it all needs one thing to make it work: the Internet!

The Internet can be defined in many ways, and there are all sorts of things you can actually do over a data network. I won’t bore you with the details, however, I would like to tell a story about why Southern Utah is unique.

Before 2003, there was limited connectivity with only one single fiber path into Southern Utah. This route was the only way to actually get large Internet traffic into this area. There were smaller local companies here selling Internet as well but they were simply re-selling the bandwidth of this large provider. This still happens today and is certainly not a bad thing, because it creates healthy competition.

In 2003, a group of local investors came together to create a new and completely diverse fiber route into the Southern Utah region. They not only built one, but two separate paths to create redundancy in the market. They named this company Interlinx 106 www.saintgeorgewellness.com

Communications. Interlinx was built to feed the Tonaquint Business Park originally, but was also built as an open access network. This means other providers (local or national) can utilize the Interlinx infrastructure and provide their service across the fiber. As agreements were made with municipalities and ISPs (Internet Service Providers) the network continued to grow, and still does to this day.

Skip ahead five years to 2008. This is the year that literally changed the way technology works in Southern Utah. The Tonaquint Data Center opened its doors.

Owned by the same principal investor that owns Interlinx Communications, the data center houses multiple local and national ISPs. Now all the ISPs have the ability to ride the Interlinx backbone to get into the data center. These providers then buy bandwidth from one of the major carriers or utilize their own and provide Internet out across the Interlinx network to various locations. Some are providing wireless Internet towers with service, some are providing fiber services to their commercial customers, and some need the fibers to transport data to multiple sites across Southern Utah. This is all possible because of the Interlinx fiber backbone, but none of it could happen without the

Tonaquint Data Center, either.

So how did this “change the game,” you ask? If you reach into your pocket or purse, you will likely find a cell phone. That cell phone service is being transmitted over the air via specific radio waves. Those radio waves are coming from a cell phone tower.

Those cell phone towers are receiving their data or Internet via fiber.

Tonaquint Networks is the creation of Interlinx and Tonaquint Data Center.

Tonaquint networks is a local ISP that can provide Internet to residents and local business. Tonaquint Networks provides fiber optic and wireless Internet over the Interlinx backbone, just like many of the other ISPs in town. There are now multiple national carriers that are able to do the same because that infrastructure is in place.

St. George and the Southern Utah region have benefited technologically because of these three companies. There are a lot of possibilities and options for technology that would not be available for this region if they didn’t exist. If you have any questions or would like a tour to see how we can benefit your business, please feel free to reach out to us at 435.628.6164 or visit us online at www. tonaquintdc.com.

St. George Health & Wellness Magazine | May/June 2016 107

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By Dr. Cody Johnson As summer quickly approaches and the weather warms up, the amount of time our kids spend riding bikes, skateboarding and playing outside increases. Along with the bruised knees and scraped elbows that come with these high-energy activities, the risk for dental trauma also increases. Dental trauma involves damage to the teeth and the surrounding oral structures and can present in many different forms. Many milder forms of dental trauma actually go unnoticed by parents and are only found in subsequent dental examinations. The most commonly affected teeth in dental trauma are the upper front teeth and damage to them can include chipping, loosening and displacement, or avulsion (knocked out tooth). Here is some helpful information to keep in mind if your child is faced with a dental trauma.

Fractured Teeth in Children Teeth are made of three distinct layers, and when teeth are chipped, the inner layers may become exposed. It is important to have chipped teeth evaluated in order to determine how deep the fracture is. Some mild fractures can simply be monitored or smoothed, while others may require more extensive treatment. If the fractured piece is large and can be located, then it should be brought to the dentist for possible re-bonding.

Loosened Teeth in Children Treatment for teeth that are loosened or displaced depends on the severity of the injury. Mild displacement or loosening can usually be monitored, but more severe injury may require treatment, including possible extraction of the tooth. Although teeth that are mildly loosened will many times tighten up over time, it is important to continue to have these teeth evaluated as infections may start later. Possible signs of infection can include color change, an abscess or “gum pimple”, swelling, increased mobility, or discomfort. X-rays are often a necessary and valuable tool in determining the health and prognosis of a traumatized tooth.

Avulsed (Knocked Out) Teeth in Children One of the more severe forms of dental trauma is avulsion. Avulsion is when the tooth is knocked completely out of the socket. Time is the most important factor for the success of an avulsed permanent adult tooth. The sooner a permanent tooth can be re-implanted, the better the prognosis.

If there is a competent person who is able to place the tooth back into its socket, do not delay doing this! Place the tooth gently back into position and seek immediate dental care. If this is not possible, the tooth should be placed in a container of milk (to prevent the tooth from drying out) being careful to only touch the crown of the tooth, and the child should be brought to the Dentist immediately.

Baby teeth should not be reimplanted because of risk of infection or damage to underlying permanent adult teeth.

Having an established dental “home” will result in less stress for the injured child, as well as a greater likelihood that care can be provided in a timely manner. Dental trauma can be scary, but if managed properly, most outcomes are successful. We, at Johnson Pediatric Dentistry hope everyone has a fun and safe summer!

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About the Author Dr. Cody graduated from Southern Utah University, attended the University of Las Vegas, Nevada School of Dental Medicine and served his Pediatric Dentistry residency at the University of Iowa. He has been practicing as a pediatric Dentist since 2010 and is Board Certified by the American Academy of Pediatric Dentistry. He also belongs to the American Academy of Pediatric Dentistry, and the American Dental Association. Dr. Cody grew up in Southern Utah and is happy to make his life her where he is close to family, friends, and the outdoors. Dr. Cody Johnson loves working with kids. He specializes in the care of infants, children, adolescents, and patients with special needs.

Why Pitying Bullies Decreases Their Power

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By Jonathan Decker, LMFT

In the 2007 film adaptation of Harry Potter and the Order of the Phoenix, our hero finds himself in a confrontation with his parents’ murderer, Voldemort, an evil wizard so terrifying that people dare not say his name. Harry has dreaded this moment, which is something his adversary takes full advantage of. Voldemort possesses Harry’s body, tormenting his mind with visions of death and suffering, reminding him of his failings, and taunting him for being “weak.”

It is at this point that Harry sees his friends, who have come to his aide. They watch his agony with love and concern. He thinks on their experiences together, along with all the people who’ve ever loved him and have been kind to him. “You’re the weak one,” he tells his enemy.

“You’ll never know love or friendship, and I feel sorry for you.” This realization gives him the strength to cast Voldemort out of his mind and body.

For the first time, Harry sees his nemesis not as a fearful opponent, nor as a hurtful bully, but as a lonely, pathetic individual whose misery causes him to lash out at others. Harry comes to pity his enemy, recognizing that cruelty and selfishness will prevent Voldemort from experiencing the joys of friendship and love.

Hurtful people are not happy people. They are not people who have healthy relationships.

Generally speaking, they are insecure – a fact they try to hide from other people, and even themselves. For these reasons they are deserving of pity (which is not the same thing as making excuses for them or not holding them accountable for their behavior).

Hurtful people often blame others for their behavior and attitudes. They try to make you believe that, if you were better somehow, then they wouldn’t be so mean. Don’t believe it. Even if you change the behavior they complain about, they tend to find something new about you to criticize.

Cruelty comes from unhappiness. I’m reminded of a quote by an unknown author: “Don’t expect everyone to love you. Most people don’t even love themselves.” It’s true. Self-loathing drives hurtful, critical behavior. It perpetuates the playground mentality of tearing others down to feel good about oneself. Bullies project confidence to convince themselves and others that they’re not as insecure as they actually are.

Remember, people who are cruel choose to be cruel, so don’t take responsibility for the way that they are. Like Harry Potter, choose to pity your enemies instead of fearing them. No matter how many minions they attract, they’re lonely because they’re self-absorbed. When they broadcast how wonderful their lives are, know that they do so to convince others (and themselves) that they’re not miserable.

When you pity cruel people it robs them of their power to hurt you. You come to see their cruelty as a manifestation of their own weakness. This helps you to not take it personally. Then, if you have the strength to do so, love them.

Pity leads to compassion, compassion leads to love, and love leads to kindness.

While an unhappy person may not be open to your kindness and may push you away, you can carry love in your heart for them. Love will allow you to rid yourself of animosity towards your enemies, which will help you to be at peace, and might soften their hearts over time.

About the Author Jonathan Decker is a licensed marriage and family therapist in private practice in St. George. He is available for face-to-face or online video conferencing sessions. He can be contacted at Jdecker@ yourfamilyexpert.com or by phone at (435) 215-6113. To read more of Jonathan’s articles, please visit www.yourfamilyexpert.com.

St. George Health & Wellness Magazine | May/June 2016 109

Where Dixie Begins

Community Center

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Be sure your family is prepared with the most delicious & accessible selection of balanced meals, snacks, baked goods, beverages and much more, with Prepare Basics.

Single & Bulk Servings Baked Foods & Desserts Meats & Proteins Dried Fruits & Veggies Entrees & Meal Packages Breakfasts & Beverages Meal Replacement Shakes Gluten Free Meals

Prepare Basics | 435-669-3377 | www.preparebasics.com 110 www.saintgeorgewellness.com

CALENDAR OF May May 6th-7th What Women Want Expo Friday 10:00 am - Saturday 08:00 pm What Women Want Expo, at the Dixie Convention Center, is the largest consumer show in Southern Utah for 12 years. Great deals, products, pampering, services, a stage lineup just for your entertainment, yummy food and vendor prize drawings.... Come join the fun!!

May 7th Iron Man This challenging 1.2 mile swim, 56 mile bike race and 13.1 mile run, goes through the area’s striking scenery & landscapes. A remarkable experience for athletes and spectators as they immerse in the beauty of the land, a& the heart of the people who live here. Visit ironman.com for more info.

May 14th Hurricane Mud Run Southern Utah’s Premier Mud Run. This year’s event course will run approximately 5K with obstacles, mud and lots of FUN! This event is for everyone. Single runners, families, teams. Select a ‘heat’ time when you register. You can skip any obstacle you want – hit them all or miss them all!

Visit hurricanemudrun.com for more info.

E VENTS

June June 3rd June Moon Jubilee St. George Recreation inaugurates the June Moon Jubilee, celebration of summer and family, and will light up the night with a Midnight 5K and several glowing floats in a light parade. Festivities combine with the first anniversary of the George Streetfest.

Packet pick up is from 6-10:30, 5K begins at 11pm.

Visit junemoonjubilee.com for more info.

June 17th-18th Rockwell Relay What is the Rockwell Relay: Moab to St. George?

It’s taking 3 of your buddies and cycling, nonstop, from Moab to St. George. One teammate in the saddle at all times makes for a ‘never forget’ experience. Covering 525 miles of majestic beauty, it is a ride that invokes a sense of awe. Visit rockwellrelay.com for more info.

June 27th-28th Pro WaterCross Championships Round 4 The Pro Watercross Tour is the leading personal watercraft racing series in the USA and consists of an elite group of professional and amateur

athletes competing throughout the summer. Visit watercraftjournal.com/event/pro-watercross-tourround-4-st-george-ut/ for more info.

Summertime Healthy Cooking Classes DXATC is now offering culinary courses and sessions. Learn more at www.dxatc.edu/shop/ category/culinary.

Harmon’s Neighborhood Grocer offers a variety of cooking, baking and even wine/cheese classes. Visit harmonsgrocerystore.com/classes for class times and to book your class.

LiVe Well Center at Intermountain Healthcare offers nutrition counseling, healthy cooking instructions and more. Call 435.251.3793 to learn more.

Movara Spa now offers healthy lifestyle cooking classes for local residents. Call 435.673.6600 to book your lifestyle cooking class today, and to learn more about June’s Lifestyle Cooking Week.

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Childhood Intervention

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Family Services

Head Start St. George Center (435) 628-5641 494 East 900 South | St. George, UT 84790 Suu.edu/headstart The Head Start program services low-income, prekindergarten children and their families by helping them learn social, emotional, cognitive and physical development skills. Head Start families are often offered assistance in literacy training, parenting skills, nutrition and social services.

The Learning Center for Families (435) 673-5353 2044 South Mesa Palms Drive | St. George, UT 84790 TLC4families.org The Learning Center for Families provides free child development screenings, infant and toddler mental health services and therapy programs for infants and toddlers with special needs.

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Disabled Services

Division of Services for the Blind and Visually Impaired (435) 986-0055 515 West 300 North | St. George, UT 84770 Afb.org The DSBVI helps meet the needs of individuals suffering from visual impairments or blindness by providing vocational rehabilitation, as well as training and adjustment services.

Division of Child and Family Services (435) 652-2960 178 North 200 East | St. George, UT 84770 Dcfs.utah.gov The Division of Child and Family Services works to protect children and adults from abuse, neglect and dependency while providing preventative education for families to protect their children.

Family Support Center (435) 674-5133 310 West 200 North | St. George, UT 84770 Thefamilysupportcenter.com The Family Support Center provides crisis care for children ages birth-11. Availability is 24 hours a day, 7 days a week for parents feeling stressed and out-of-control due to personal or family situations.

Red Rock Center for Independence (435) 673-7501 168 North 100 East, Suite 101 | St. George, UT 84770 Rrci.org The mission of the Red Rock Center for Independence is to empower individuals with disabilities to live independently.

They teach educational courses on personalized services and technology.

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Domestic Violence DOVE Center (435) 628-0458 | St. George, UT | Dovecenter.org The DOVE Center in St George provides emergency support and case-by-case counseling support and group counseling for female and child victims of domestic violence, rape and emotional, verbal, and sexual abuse.

Erin Kimball Foundation (435) 627-9232 455 West Vincent Lane | Washington, UT 84780 Erinkimball.org The Erin Kimball Foundation serves homeless victims of domestic violence or sexual abuse. The foundation strives to empower survivors in the healing process by assisting with employment opportunities and/or educational endeavors.

Mental Health

Dixie State University Health and Wellness Center (435) 652-7756 34 North 600 East | St. George, UT 84770 Dixie.edu/wellness The mission of the Dixie State University’s Health and Wellness Center is to promote a healthy lifestyle amongst all student and faculty members through education and self-improvement. The center provides mental health services as well as medical services.

Switchpoint Community Resource Center (435) 627-4663 948 North 1300 West | St. George, UT 84770 Switchpointcrc.org Switchpoint provides homeless individuals in southern Utah with food, shelter and a stepping stone to independence.

Recovery and Intervention Alcoholics Anonymous (Dixie Central Office) (435) 674-4791 165 North 100 East | St. George, UT 84770 Dixieaaoffice.org The Dixie Central Office of Alcoholics Anonymous provides a central office where people can meet or call for information on meetings, or to communicate with other locals battling alcoholic addiction.

LDS Addiction Recovery Program St. George, UT Addictionrecovery.lds.org The LDS Addiction Recovery Program features 12-steps that promote healing and recovery while also incorporating LDS gospel principles. The program has regular meetings in St. George to cover pornography and general addictions for men and women.

Narcotics Anonymous (435) 467-4403 | Washington, UT 84780 Nasouthernutah.org Narcotics Anonymous is a nonprofit fellowship that provides support for recovering addicts. All members follow a simple program to abstain from drugs and provide support to one another.

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Doctor’s Volunteer Clinic of St. George (435) 656-0022 1036 East Riverside Drive | St. George, UT 84790 Doctorsvolunteerclinic.org The Doctor’s Volunteer Clinic of St. George provides quality health care and a mental health clinic M-F during normal business hours.

Southwest Behavioral Health Center (435) 634-5600 474 West 200 North | St. George, UT 84770 Sbhc.us The Southwest Behavioral Health Center assists families and communities in the prevention and recovery from severe and persistent mental health illness and addiction.

Utah Behavioral Services (801) 255-5131 359 East Riverside Drive, Suite B | St. George, UT 84790 Utahbehavioralservices.com Utah Behavioral Services provides high-quality behavioral and mental health services to residents in southern Utah.

The focus is on the family unit as a whole, working together to cultivate enduring change.

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Intermountain Specialized Abuse Treatment Center (435) 628-8075 N. Mall Drive, Suite VW-104 | St. George, UT 84790 Isatcenter.org ISAT focuses on the prevention and treatment of domestic violence, child abuse, substance abuse and other issues through comprehensive programs. Their goal is to aid families in the healing process and prevent further victimization.

St. George Housing Authority (435) 628-3648 975 North 1725 West #101 | St. George, UT 84770 Stgeorgehousingauthority.org St. George Housing Authority’s mission is to provide assistance to low-income families by providing safe, affordable housing opportunities. The Housing Authority focuses on helping families achieve self-sufficiency and improve their quality of life.

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LDS Family Services (435) 673-6446 2480 Red Cliffs Drive | St. George, UT 84790 Providentliving.org LDS Family Services helps local church leadership care for the individuals in their community that suffer from social and emotional challenges. All resources and care provided are in harmony with the LDS gospel principles.

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Division of Services for the Deaf and Hard of Hearing (435) 673-8974 1067 East Tabernacle, Suite 10 | St. George, UT 84770 Deafservices.utah.gov The St. George Division of Services for the Deaf and Hard of Hearing provides interpreters, classes, camps, social activities and rehabilitation for those dealing with hearing loss.

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Q ui c k R e s o ur c e G ui d e

Programs for the Underserved and Homeless

Senior Services Five County Area Agency on Aging (435) 673-3548 1060 West 1700 South Bldg B | St. George, UT 84770 Agingcare.com The Area Agency on Aging provides seniors with a list of available services, respite care, counseling and mobility services.

Senior Citizen’s Center (435) 634-5743 245 North 200 West | St. George, UT 84770 Stg.coa.washco.utah.gov The Senior Citizen’s Center offers seniors in St. George the opportunity to find new friends, take classes and enrich their lives.

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Habitat for Humanity of Southwest Utah (435) 674-7669 ext. 3 835 South Bluff Street | St. George, UT 84770 Habitatswu.org Habitat for Humanity of Southwest Utah works to provide low-income families with safe, affordable housing. They focus on volunteers, sustainable programs and conservation efforts to supply decent housing to those in need.

Youth Crisis The Mobile Crisis Outreach Team (435) 414-4362 474 West 200 North | St. George, UT 84770 The Mobile Crisis Outreach Team’s mission is to provide support to families who are experiencing crisis in the home due to their children’s behavioral issues and/or a mental health diagnosis.

Washington County Youth Crisis Center (435) 656-6100 251 East 200 North | St. George, UT 84770 Washington County Youth Crisis Center provides individual behavioral and educational health assistance to youth in a state of crisis.

FEATURED DIRECTORY LISTINGS adult retirement community

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

ATHLETIC CLUBS

Summit Athletic Club 1532 East 1450 South, (435) 628-5000 446 S Mall Dr B-1, (435) 251-8800 1973 W Sunset Blvd. (435) 628-2151 www.summitathleticclub.com

ATHLETIC SUPPLIES

Bicycles Unlimited 90 S 100 E (435) 673-4492 www.bicyclesunlimited.com

AUTOMOTIVE

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

BANKS

State Bank of Southern Utah 1337 E 170 S, (435) 652-7000, 395 E St George Blvd., (435) 674-4164, 2287 Santa Clara Dr., (435) 673-7360 ww.sbsu.com Town & Country Bank 405 E St George Blvd, St George, UT 84770 (435) 673-1150 1464 S 1490 E, St George, UT 84790 (435) 673-1150 www.tcbankutah.com

corporate networking

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

dance

Red Rock Swing Dance facebook.com/redrockswingdance

DENTISTS

Riverside Dental 368 East Riverside Dr. Mystgoergedentist.com (435) 673-3363 Johnson Pediatric Dentistry 772 N Dixie Drive, Ste. 101 St. George, UT (435) 628-0511 www.drcodykidsdental.com

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

ENtertainment Mystery Escape Room 46 W St. George Blvd, St. George, UT 84770 (435) 237-8470 mysteryescaperoom.com

Tuacahn Center for the Arts 1100 Tuacahn Dr, Ivins, UT 84738 (435) 652-3200 www.tuacahn.org

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

FINANCIAL PLANNING The Schofield Group Investment Management 437 S. Bluff St, Ste 201, St. George (435) 674-3601 www.theschofieldgroup.com

FURNITURE

Wilding Wallbeds 1509 S 270 E #3, St George, UT 84790 (866) 877-7803 wallbedsbywilding.com

Health

Advanced Hearing & Balance 1490 E. Foremaster Drive #360 St. George, UT 84790 (435) 319-4700 www.HearingAidDoctor.com

Alive & Well 1664 S Dixie Dr., St. George, UT 84770 (435) 669.9696 Myaliveandwell.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

CPAP Specialist Dr. Phillip. C. Hall 382 S Bluff Street, St. George, UT (435) 656.1111 www.PhillipCHallDDS.com Desert Pain Specialists 1490 E Foremaster Dr #220 www.desertpainspecialists.com (435) 216-7000 48 S 2500 W #110, Hurricane (435) 216-7000 Dixie Chiropractic 10 North 400 East www.dixiechiro.com (435) 673-1443 East West Health 558 E Riverside Dr. (435) 773-7790 acueastwest.com

Foot and Ankle Institute 754 S. Main #3 (435) 628-2671 www.feetnet.com

Heart of Dixie 1380 E Medical Center Dr. St George, UT 84790 (435) 251-2900

Intermountain Instacare 577 S River Road (435) 688-6300 intermountainhealthcare.org Intermountain Healthcare 1380 E Medical Center Dr. (435) 251-1000 intermountainhealthcare.org

LiVe Well Center at Dixie Regional Health & Performance Center 652 S. Medical Center Drive (435) 251-3793

Nilsson Hearing 1770 Red Cliffs Dr #214, St George, (435) 628.3192 www.nilssonhearingonli ne.com

Pain Relief Centers 10 North 400 East painreliefcentersofutah.com (435) 673-1443 Richens Eye Center 161 W 200 N, St. George, UT 84770 (435) 986.2020 richenseyecenter.com Riverside Medical Arts 1068 E Riverside Dr, (435) 628-6466 www.riversidemedicalarts.com 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.reverehealth.com (435) 673-613 St. George Surgical Center 676 S Bluff St (435) 673-8080 www.stgeorgesurgery.com St. George Urology 1490 East Foremaster Drive Suite 300 (435) 688-2104 Snow Slade, Cataract & Glaucoma Surgeon 1054 E Riverside Dr. Ste. 201 St. George, UT 84770 (435) 628-4507 www.stgec.com

HEALTH (cont’d) Soundwave Therapy 2305 Santa Clara Drive, Ste. F Santa Clara, UT 84765 (435) 703-5114 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 Utah Neurosurgery 1490 E Foremaster Drive, Ste 260, St. George UT 84790 (435) 668.7131 utahneuro.com Utah Surgical Associates 1490 Foremaster Drive, Ste 345, St. George, UT 84790 (435) 628.1641 utahsurgical.com Zion Pain Management 301 N. 200 E. Suite 2A (435) 688-PAIN zionpainmanagement.com

internet providers

Tonaquint Networks 1108 W 1600 S, St. George, UT 84770 www.tonaquintnetworks.com (435) 628-6164

insurance

LEGAL

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

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 www.spilsburymortuary.com

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 United Way Dixie info@unitedwaydixie.org

ORAL HEALTH SERVICES

Oral & Facial Surgery Institute 393 E Riverside Dr #2B www.oralfacialsurgeryinstitute.com (435) 628-1100

Orthodontics

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 167 E Main, Enterprise (435) 878-2300 www.stapleypharmacy.com

RADIO Cherry Creek Radio www.cherrycreekradio.com

real estate Kayenta Homes 800 N. Kayenta Parkway Ivins, UT 84738 (435) 628-7234 kayentautah.com

ReSTAURANT

Cappeletti’s 36 E Tabernacle, St. George, UT (435) 986-4119 cappelettisrestaurantstgeorge.com The Painted Pony Restaurant 2 W St George Blvd www.painted-pony.com (435) 634-1700 The Pasta Factory 2 W St. George Blvd (435) 674-3753 The Pizza Factory 2 W St. George Blvd #8 (435) 674-3753 2376 E Red Cliffs Dr. (435) 688-2656 1930 W Sunset Blvd (435) 628-1234 Twisted Noodle Cafe (435) 628-9889

SPAS Casa Blanca 950 W. Mesquite Blvd, Mesquite, NV (866) 401-6021 casablancaresort.com

Southern Utah Insurance 1224 S River Rd #A203 (435) 673-7912 southernutahinsurance.com

Theurer Orthodontics 965 East 700 South Suite 101 www.theurerorthodontics.com (435) 688-8228

PHYSical therapy Fit Physical Therapy 1490 E Foremaster Dr #110 (435)652-4455 www.fit-pt.com

Elite Float Spa 491 E. Riverside Drive (435) 319-8251 www.elitefloatspa.com

Movara Fitness Resort & Spa 290 Fitness Way, Ivins UT (435) 673-6600 www.movara.com

Red Sands Vein & Laser 1308 E 900 S, St. George, UT 84790 (435) 673-2301 www.redsandsvein.com

speech therapy

Communication Station Rebecca Nelson 321 N Mall Dr, L-103 (435) 215-4084 www.StGeorgeSpeech.com

survival kits Prepare Basics (435) 669-3377 www.preparebasics.com

TRAVEL

Travel Connection 1363 E 170 S #202, St George, UT 84790 (435) 628-3636 stgeorgetravel.com

VETERINARIANS

Washington Family Vet Clinic 969 N. 3050 E. (435) 627-1300 washingtonfamilyvet.com

volunteers

JustServe.org JustServe.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

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