St. George Health & Wellness July/August 2016

FITNESS | NUTRITION | CULTURE | HEALTH | ACTIVE AGING | Mind/Body | ECONOMICS | FAMILY

Creating a University Town

INSIDE: The Fountain of Youth: Lifestyle ICL Freedom: Change the Way You See the World Love of the Country

JULY/AUGUST 2016 SaintGeorgeWellness.com

Dr. Theurer

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St. George Health & Wellness Magazine | July/August 2016 3

s ghw | TWa Eb Ll eL No Ef SCSo n t e n t s Fitness

Back to Basics: Good Nutrition for Kids 12 Gooseberry Mesa 14 Bloomington Country Club’s New Look 16 LiVe Well Center Expands 18 So... What’s in a Coach? 20 Maximum Results with Minimal Investment 22

Health WholeFIT: Wellness for Life – Part IV: Life Enjoyment 42 Lower Back Pain 44 House Calls 47 Why Won’t My Headache Go Away? 49 Recognizing, Avoiding, Living with Congestive Heart Failure 50 Are Your Hormones Working in Harmony? 52 Stem Cell Therapy 54 The Fountain of Youth: Lifestyle 56 Neuropathy Relief 59 Suboxone: An Opiate Option for Addicts 60 How Suffering Helps Us to Help Others 64

Nutrition

Food Insecurity 24 5 Ways to Eat Healthier this Fourth of July 26 Restaurant Journeys: Viva Chicken Dining Guide 29

On The Cover: Creating a University Town. Photo by Scott Garrett.

Family

Dads Matter Too 86 Ready… Set… Wait 88 The Paynes’ Story 91 Youth Diaries: Love of the Country

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Active Aging

Culture 5 Reasons St.George Will Always Have My Heart

JULY/AUGUSt 2016

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Beating the Summer Heat ICL Freedom 68

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Mind/Body

What’s Your Story? 72 The Power of Words 74

Economics Local Hero: Quentin A. Nisson 32 Classroom Grants Making a Difference 35 DOCUTAH@TheELECTRIC 36 Celebrating Dixie State 38 The Price of Freedom 40

10 Speaking Tips to Help Overcome Fear 77 Swimming Towards Better Achievement 78 Am I Too Old to Refinance? 80 Withdrawal Strategies for Your Retirement Savings 82

DXATC Recognizes Senator Steve Urquhart 94 Firework Phobias in Animals 97 Stuff the Bus 98 Will Your Day Arrive? 99 Tuacahn Center for the Arts 100

Departments

Mayoral Message 8 We Are Dixie – Letter from the President 10 Calendar of Events 103 Quick Resource Guide 104 Featured Directory Listings 105

We want to thank our local law enforcement agencies for the courageous work they do to serve and protect our communities. These officers are valuable community partners of DOVE, helping victims become connected with services. However, when perpetrators of domestic and sexual violence go unpunished, our officers often get blamed, even though they are not solely responsible to “do something about it.” We all want justice for victims. That is why the responsibility to do something belongs to each of us. Survivors will be stronger when we collectively respond in a supportive manner, because all of us are stronger than one of us. #ItsOnUs #StartByBelieving

Please call 435-628-0458 | DOVE D Center | Shelter, Advocacy, Counseling | dovecenter.org 4 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 | January/February 2015 www.desertpainspecialists.com

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Holly Gardner Editor

Alesha Sevy Kelley Creative Director

Terrin Parker, PT Associate Editor

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

JR Martin Author, Health Section

Brigit Atkin Author, Mind/Body Section

Kelly Kendall Author, Fatherhood

Marianne Hamilton Author, Community Focus

Kelli Charlton Author, Active Aging

W. Jared DuPree, PhD, MBA Executive Editor

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 The sun is beating down, you’re searching for any amount of shade to help cool you off. As the day goes on the hotter it is. Finally, you realize, there might be a few weeks of the year that St. George isn’t the “perfect” place, but it is definitely worth it. Health and Wellness is a matter of much more than just keeping your body exercised. It is a matter of keeping everything that you are surrounded by in your life in a healthy balance. As we are enjoying the heat and the fun “summer” entails, we are always looking for ways to cool off, stay healthy and keep happy. So many things are attributed to keeping oneself “healthy.” People you surround yourself with have a huge impact on your outlook and wellness in life. If we are always around those that suck out joy, that complain, and that find what is “wrong” instead of what it “right,” it takes a toll on our well-being. I think that we should look around and each find 5 things we are grateful for. Let me start… 1 – I am grateful for the freedoms we have that have been brought to us by the leaders who have established this country. To the selfless individuals who take upon themselves to fight for us to keep these freedoms and help fight to make this nation a better place to live in! 2 – I am grateful for the community in which we have. The people here really are concerned about keeping this community a great place to live, raise families, enjoy life to its fullest potential. 3 – I am grateful for the men and women who have been teachers to me, to my children, and to all the youth and young adults that they have taught in and out of their classrooms. 4 – I am grateful for those who have made, will make and continue to make the sacrifice to go to work every day (whether it be in or out of the home) to support their families, try to make a difference in our communities, and make better lives for the generations to come. 5 – M ost importantly, I am grateful that because of all the above, I get to CHOOSE to live in a healthy community, I can CHOOSE to live a better life, I can CHOOSE who I associate with that will help me be a happier person and I can CHOOSE how I will impact the people I am around.

The fact is: WE CHOOSE!

Hope you have a happy summer!

Holly Gardner Editor

St. George Health & Wellness Magazine | July/August 2016 7

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

Another school year is over and the heat of the summer is upon us! With summer will come all types of outdoor activities. Since I was a kid, I’ve always loved summer. I don’t think there was a day I wasn’t out riding my bike, swimming, building forts, climbing trees, playing other outdoor sports and games, boating, etc. I hope our young people will take the opportunity to “unplug”, get away from digital devices, and “just move” outside. I realize during the hottest part of the days, we may want to hide from the sun, but if we’ll drink plenty of water (and take more with us), apply good sunscreen, and use caution, there are all kinds of things we can do and enjoy in Washington County and beyond this summer! I enjoyed riding a bike to work each day one week in May. Logistically it’s not something I can do easily or often, but it sure felt good and made me want to bike more often in my leisure time. Recently, we resurfaced many of our paved city trails, so they should be in good shape for cycling, walking, jogging, etc. I hope you’ll use your trails! As you do, watch out for others and be courteous as you pass. Let me (or one of our volunteer trail patrol members) know if you see something that doesn’t look right. We want the trails to be safe and useable! For those cyclists on the road, be careful out there! And I hope motorists will remember that it is a state law to give cyclists three feet of space on the road. Let’s respect each other as we share the road. Our two city pools will provide your family and friends with lots of fun opportunities to cool down while enjoying the sun. Using less water, you might enjoy one of the splash pads at Town Square or at some of our larger city parks! Also at Town Square you’ll find the Carousel, and on the second and fourth Fridays each month in the summer, you can enjoy free movies in the evenings. On the first Friday evenings of each month, George Streetfest continues to provide great music, games, vendors, food & drink, and dancing – all on Main Street in the heart of downtown St. George. Come check it out. There’s fun for everyone! Have a wonderful, active, enjoyable, and safe summer!

Jon Pike

Mayor, City of St. George 435-632-6892 (cell)

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NOW IN CEDAR CITY & HURRICANE NOWOPEN ACCEPTING NEW CLIENTS!

couples therapy pre-marital counseling addictions depression teens & children chronic illness anxiety blended families

Announcing New Therapist, David Nutter - Read his Article, pg. 88

Chad Olson, LMFT Clinical Director

David Nutter, LMFTA

Brent Black, LMFTA

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We Are

Dixie Richard “Biff” Williams President, Dixie State University

As Dixie State University prepares for the 2016-17 academic year, the excitement of welcoming a new class of ambitious students is palpable. Faculty and staff members’ enthusiasm is contagious as they prepare lessons and campus for our students. It is a great time to be a Trailblazer, and I personally invite you to explore all that Dixie State has to offer. It’s never too late to accomplish your educational and career goals, and now is the perfect time to finish your degree. By earning a personalized, hands-on education at Dixie State University, you can do just that. With 61 degrees in highly sought-after fields, Dixie State has the perfect program for you. Dixie’s unique brand of active learning means that students don’t just passively sit in a classroom and listen to a lecture. Rather, they have the opportunity to go on field trips, take part in hands-on labs, and study amid some of the most stunning views in America by participating in Experiential Learning at Zion National Park. With personalized attention from our dedicated faculty and staff, you are sure to succeed. With a student to faculty ratio of 19:1, professors make it a priority to offer students all the assistance they need to succeed. Additionally, a variety of student-centered programs and resources are at students’ fingertips via Dixie’s Student Success Center. Hosting the campus’ Academic Advisement, Career, Health & Wellness, Disability Resource, Tutoring, and Writing centers, the Student Success Center serves all Dixie students. Let Dixie State University help you earn your degree. Whether you finished high school mere weeks ago or decades ago or whether you have no college experience or an associate degree, Dixie State University is the perfect place to earn your bachelor’s. With the lowest tuition in the state, not only is attending your hometown university convenient, it’s also affordable. Plus, eighty percent of our students receive scholarships or financial aid, making it even more affordable to attend Dixie State. Don’t let the opportunity to learn, become involved on campus, and better your future pass you by! Register today for the fall 2016 semester at explore.dixie.edu.

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Back to Basics:

Good Nutrition for Kids By Dan Staheli, Summit Athletic Club With a new school year fast approaching, Summit Athletic Club wants to help all of our wonderful parents keep their kids healthy and on track. If you’re confused about what’s healthy and what’s not, we understand – there’s plenty of conflicting information out there. Although dietary fads come and go, here’s a rundown of basic principles of good nutrition and healthy growth. Breakfast is the most important meal of the day. Sometimes it takes planning and prepping to make sure you and your kids have time for a healthy breakfast before rushing off to school. Although it’s much easier to throw a Pop-Tart in a toaster, kids who eat a healthy breakfast have been shown to perform better in school, have more energy, and have fewer behavioral issues. Some good breakfast meals might include: eggs, fruit, oatmeal, whole grain toast, and yogurt. Shake things up with a variety of colors. Make sure you are providing different kinds of fruits and vegetable options for your kids. They are rich in fiber and full of essential vitamins and minerals. Keep healthy snacks on hand such

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as: carrots, cucumbers, apples, grapes, kiwi, sweet peppers, berries, and bananas so that when your kids get the munchies they can grab something healthy instead of a bag of chips. Focus on macro nutrients. Balance is important in meals, and should include proteins, complex carbohydrates, and healthy fats. Substitute lean red meat for hamburger, and encourage your kids to eat fish, chicken, and lean turkey. Whole grain or sprouted bread and and brown rice are great carb choices. For healthy fats, nuts and nut butters can be healthy choices, About the Author but are often discouraged or banned from schools due to nut Dan Staheli is the head of allergies. Instead, try hummus and guacamole – both are great training at Summit Athletic for dipping veggies. Club and nutrition specialist for Steer clear of refined and processed foods. Anything that is preSummit’s Fitness Kitchen. packaged (granola bars, cookies, fruit snacks, and juice boxes) are typically full of refined sugar. Meats like hot dogs and packaged lunch meat are loaded with nitrites, and can also carry harmful bacteria. Include fresh, whole foods in your kids’ lunches, and plan all meals and snacks ahead of time to prevent unhealthy eating habits. Get your kids involved in the meal prep and have them pack their own healthy lunch to teach them about proper nutrition and healthy eating. They will be more likely to eat their lunch if they have a say in what they are eating, and are included in the preparation. The more actively involved we are in our children’s nutrition, the more long term health benefits they will reap. It’s also important to lead by example. Don’t be a hypocrite and preach nutrition to your kids only to eat poorly yourself. Example is often the most powerful learning tool for our children. If there is one last word of advice that I can leave with you it would be: when in doubt, read labels on products to insure that your children are getting adequate nutrition. And, of course, make sure that your children are getting the appropriate amount of exercise throughout their day.

Gooseberry Mesa

Washington County’s Crown Jewel By Jay Bartlett Once I had a taste of sweet, sweet, Gooseberry Mesa, I was doomed to never really be sated again. No matter how many times I rode it (or will ride it, I suppose) I could always use a little more. Since Gooseberry is not easy riding – being around seventy five percent slickrock – my body can only do so much, so it would inevitably overrule my mind’s dream of riding a few more miles, of solving a few more slickrock “problems,” of taking in a few more views. I would just have to come back another day. I didn’t fall for the “Goose” the first time I rode it though. It was…hard. I had mainly been riding The Green Valley Loop, and with its fast, flowy, non-technical trail, it was always fun, but hardly good training for what I found on the mesa. I shelved Gooseberry for a while in favor of other local trails. Then some friends and I decided it was time for a re-visit. This time I got it! Hard is good. And hard gets easier with practice. This is where we coined the phrase “problem,” as in, “I finally cleaned that problem on South Rim Trail. You know the one where you have to duck under that branch while turning across that ledge?” Gooseberry Mesa is full of problems, and, as I discovered, much of the fun of riding here is to figure out how to solve them, how to make your bike ride up, over and down this undulating playground of sandstone. I often tell people that it’s best to learn this trail. Ride it a few times before you judge it. Quite often you will come around a juniper tree and be faced with a six foot “up,” or come upon a foot-wide crevasse that somehow you’re supposed to slither your bike through. Once you know these things are there, you can set up for them and dose your effort at the right moment to solve the problem. Torque is your friend here. It’s not always best to hit something fast hoping to simply fly up it. That can lead to loss of traction and bouncing off line. Approach at moderate speed to maintain momentum, then using a slightly higher gear, put power down evenly to torque through. The really good slickrock riders make it look like

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they’re hardly trying, even though they are using more muscle groups than they would just riding dirt trails. The Goose is a good upper body workout. Really, all your stabilizer muscles get worked here since you’re constantly using body English to keep your balance and maintain traction. If this type of riding sounds a bit over About the Author your head, there is the White Trail: a Mountain bike veteran, dirt (and sandstone) road that runs up amateur filmmaker, and the middle of the mesa. It’s far from endurance racer Jay Bartlett has been riding trails in the St. being boring, passing fantastic rock George area for over twenty formations and twisting and turning years. Jay has nearly a decade of almost as much as the trails themselves, experience as a bike mechanic at Bicycles Unlimited, St. George’s just not as technical. The actual trails oldest bike shop. intersect the road occasionally, so there are opportunities to get your feet wet without committing to a large loop. The White Trail also is quite useful as a connector between the different trails to create alternate loops. Remember how I can’t be sated? Gooseberry Mesa also has the added attraction of being high on the list of most beautiful places on earth. Surrounded by Zion National Park, Pine Mountain, and Little Creek Mesa, it’s impossible to look in a bad direction, so even if you’re just going to hike around a bit, it’s well worth a visit. The views are yet another thing I can’t get enough of! People come from the world over to ride these trails, so I’m very fortunate to have Gooseberry in my own backyard, and having a problem like not being able to get enough of riding there…really isn’t a problem after all. I’ll just keep riding Gooseberry until I’m sated (hopefully never).

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COME EXPERIENCE THE NEW BLOOMINGTON COUNTRY CLUB Come escape to a place where you belong at the newly renovated Bloomington Country Club. Established in 1969, Bloomington Country Club was the first country club in Southern Utah. Whether you’re into golf, tennis, swimming, or just socializing, we have a membership fit to your needs, prices starting from $30 a month.

(435) 673-4687 | www.bloomingtoncountryclub.com St. George Health & Wellness Magazine | July/August 2016 15

Bloomington Country Club’s New Look

Comfort Meets Luxury The moment you walk into the dazzling foyer of the newly renovated Bloomington Country Club, you will want to linger… to sit and just relax in the comfortable new seating. Even as you are immersed in the new warm and inviting color palette, the floor to ceiling windows straight ahead lead your eyes toward the lush golf greens beyond the clubhouse, beckoning you into the dining room. The new starburst lights brighten the clubhouse and its updated décor. You can’t escape the feeling that this vibrant space will be an ideal place to meet friends, spend time, and enjoy life. Love the new bar/lounge area. Especially love how light and bright the clubhouse is now. Beautiful job. – Michelle Gregory Bloomington Country Club designs its memberships to fit all potential members: Social Membership is for all ages. It includes access to clubhouse amenities, swimming pool, snack bar, lounge, invitations to all social events, limited tennis, golf at guest rates, and guest privileges. Tennis Executive Membership is for all ages. It includes full tennis privileges, access to amenities including the golf course, swimming pool, snack bar, lounge, tennis courts, invitations to all social events and guest privileges. Seasonal Membership includes unlimited golf, and access to amenities including the swimming pool, snack bar, lounge, tennis courts, invitations to all social events and guest privileges. Young Executive Membership is for anyone under 39. It includes unlimited golf, access to amenities, swimming pool, snack bar, lounge, tennis courts, invitations to all social events and guest privileges. Executive Membership is for those 40+. It includes unlimited golf, and access to amenities including the swimming pool, snack bar, lounge, tennis courts, invitations to all social events and guest privileges. Love it, love it, love it, good job Darcy and staff. Such an improvement and modern. Just what we needed. Thank you for all your efforts and financing. – Ro Wilkinson 16 www.saintgeorgewellness.com

“Bloomington Country Club offers an exclusive golf experience for discriminating players who want to golf in an uncrowded and relaxed atmosphere,” says Bloomington General Manager Scott Brandt. “Members enjoy that the Club’s professional staff greet them by name and know their personal preferences.” Bloomington’s website describes the excitement of their new club: “Whether you’re an adventurer, a conversationalist, or someone who just seeks after the beautiful attractions of an abundant life, the Bloomington Country Club was made for you. With a variety of membership opportunities thoughtfully designed to meet the needs of families, individuals, and businesses, it’s our satisfaction to offer you the opportunity to enjoy an

invigorating lifestyle and a comfortable sense of belonging at the Bloomington Country Club, where you can relax, move, and explore at your own pace.” As amazing as Bloomington Country Club’s transformation already is, it’s just the beginning. Darcy Stewart of SunRiver Development says, “This is the first phase of many phases. The next remodel will be the pool area. We’ll build a fitness facility and a spa. Then we’re going to completely redo the golf clubhouse.” Looking at the changes SunRiver Development has already made to St. George’s second oldest golf course, our first 18-hole course, it’s easy to see that Bloomington Country Club’s best is yet to come.

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St. George Health & Wellness Magazine | July/August 2016 17

LiVe Well Center Expands

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By Teri Koenig , MS-Gerontology Expansion is definitely in the air, since Dixie Regional Medical Center officially celebrated an Up! Ceremony for three new wings and a stand-alone cancer center on June 17. The hospital has now officially begun to double its current square footage preparing for future medical needs for our growing community and moving all clinical services from the 400 East Campus to River Road. More than 500,000 square feet will be added with the project cost exceeding $300 million. It is the largest construction project ever to occur in Washington County. This summer Dixie Regional’s LiVe Well Center is growing as well. “As we expand our physical space at the LiVe Well Center,” said Trevor Smith, LiVe Well Manager, “we are now able to offer a variety of classes that our clients have been asking for. You can still participate in our regular fitness classes: LiVe Fit and our signature falls prevention classes, balance and mobility classes, along with Build Me Up classes for those who use assistive devices, such as, canes, walkers, and even wheel chairs.” LiVe Fit classes are held in the LiVe Well Center’s current gym from 7 a.m. to 7 p.m., while the Build Me Up and balance classes will relocate to the a new Move Well Studio being constructed on the first floor of the Dixie Regional Health & Performance Center. Clinical Supervisor for the LiVe Well exercise specialists’ team, Karen Schlieter, said, “I’m excited for the expansion because we can now accommodate all those on our waiting list as well as new participants looking for wellness classes other than traditional gym classes.” The expanded class line-up begins with Walking for Fitness. Those looking to improve

cardiovascular health are a good fit for this class. It includes both indoor and outdoor activities. Indoor walking sessions feature lowimpact, multi-muscle moves set to music while the outdoor sessions can access any of the eight safe and beautiful trails that weave throughout the River Road hospital campus. Focus is on proper walking form and methods to maximize cardiovascular fitness. Clients may also choose to start or end the day with Gentle Stretching, a 30-minute class aimed at improving joint range-ofmotion, flexibility and reducing body-mind tension. “Just as you go to a gym to build up your body’s muscular strength, it’s my intention to introduce the concept of going to your personal ‘inner gym’ where you choose to strengthen your mind’s listening and focusing skills,” said Hannah Rothlin, Inner Wellness instructor. The whole-person approach to wellness promotes the principles of being in harmony or balance with your physical, emotional, mental and spiritual health. Inner Wellness does just that using progressive relaxation, guided imagery or visualization and meditation techniques. Rothlin wants every participant to learn how to activate their own inner-GPS system to navigate the challenges and stresses that accompany a rich and full life. Healthy Living and Active Aging lecture series are open to the public at no charge, and continue to take place on a weekly basis. Experts tackle topics that include: healthy lifestyle behaviors, clinical strategies for successful aging and useful community resources. Looking to upgrade or refresh culinary skills? LiVe Well’s registered dietitians put on a monthly healthful cooking class for a fee of $10

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H E A LT H

per person. Menus feature grilling ideas, creative sauces and marinades, | FINANCIA cooking for one, or how to ignite the family’s interest in eating a variety of vegetables. It’s a hands-on, interactive | MIND & B cooking experience that includes food tasting and fun. Everything is healthy | F A M I LY and tasty! With the new space and expanded About the Author curriculum, the LiVe Well Center is | hasCbeen U anL T U R E Teri Koenig ready for the fall when ‘snow-birds’ educator for more than 25 years. She graduated from return, marathons are run and the | aW E Ls degree LNESS UCLA with bachelor’ Huntsman World Senior Games fill the in history with an emphasis community with thousands of visitors, in cultural anthropology and many engaged in the pursuit of wellness earned a master of science degree in gerontology at USC. Koenig promoting activities. has been affiliated with senior Smith is confident the “LiVe services at Dixie Regional Well Center is well positioned at the Medical Center for more than forefront of furthering the mission of ten years specializing in body, mind and spirit wellness for Intermountain Healthcare, which is older adults. helping people live the healthiest lives possible.” For more information about new programs and services at the LiVe Well Center, please call (435) 251-3793. Come in for a tour, observe a class or sit down with a professional and discuss your health and wellness goals. Do you feel as good as you could?

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COACH? By Emily Baehr, Coach for Girls on the Run Southern Utah

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Darren Marchant, MSPT, OCS

Alba Vargas, DPT

Roger Harward, PT

Ben Johnson, DPT

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ORTHO BALANCE SPINE SPORTS

Karen Myers, PT

435-652-4455 | www.fit-pt.com | 1490 E Foremaster Dr. Ste. 110, St. George (Coral Desert Health Ctr.) Mesquite: 702-346-3105 | Overton: 702-397-6700 20 www.saintgeorgewellness.com

• EXERCISE COUNSELING • APPETITE SUPPRESSANTS • CERTIFIED MEAL PLANNING • NUTRITIONAL COUNSELING • HCG • CDL EXAMS • B12 INJECTIONS • BODY FAT TESTING • HORMONE THERAPY • EATING DISORDERS • SPECIALIZED MEDICAL ILLNESS DIETS • UNICITY TRANSFORMATION PROGRAM & PRODUCTS • VITAMINS, PROTEIN SUPPLEMENTS, SHAKES & BARS

Coleen M. Andruss, MD Board Certified Bariatrics & Internal Medicine Specializing in Bariatric Medicine for 21 Years

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435.986.3800 | 1173 S. 250 W. Blackridge Terrace #110 | St. George, Utah 84770 Dr. Coleen Andruss - Healthy Lifestyles | @dr_andruss drhealthylifestyle.com | St. George Health & Wellness Magazine | July/August 2016 21

Maximum Results

with Minimal Investment

By Tiffany Gust, BS, CPT Are you being faced with incessant demands on your time, along with the pressure to perform at high levels and balance your career and personal life? When facing seemingly infinite demands, our ability to manage and expand physical energy can be severely compromised. This usually results in persistent fatigue (physical, but also emotional and mental) and a growing level of disengagement with oneâ&#x20AC;&#x2122;s career, family, and friends, and sense of personal well being, which can ultimately lead to performance failure. Regular exercise has proven to help individuals manage and expand their physical energy, prevent fatigue, and sustain engagement in those things that matter most. Regular aerobic and resistance training are two strategies that I suggest to my clients. Traditionally, resistance training is performed separately from aerobic training 22 www.saintgeorgewellness.com

â&#x20AC;&#x201C; typically on two or three non-consecutive days each week. The American College of Sports Medicine (ACSM) recommends 8-12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40-80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group. Standard guidelines from The American Heart Association (AHA) for aerobic training is 150 minutes per week of moderate intensity exercise (46% to 63% of maximal oxygen uptake, VO2 max) for 3060 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% VO2 max) for 20-60 minutes per session. Although these protocols can be effective, they may not be realistic for

the time-constricted adult. To address this limitation, one exercise strategy, we as exercise physiologists use is high-intensity circuit training (HICT) using body weight as resistance. This approach combines aerobic and resistance training into a single session lasting about seven minutes, and can be repeated 2-5 times, depending on the amount of time you have. If you are new to fitness, you can ease into it and increase the time and intensity as you get stronger. Within a few weeks you may notice your physical energy expanding, less fatigue, and an increase in engagement to those things that matter most. Regular aerobic and resistance training are two strategies that I suggest will provide maximum results with minimal investment by doing high intensity circuit training.

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FITNESS

Here is a sample HICT program with 12 stations:

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H E A LT H

Perform each exercise for 30 seconds, with 10 seconds of transition time between

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FINANCIA

Exercise Move Muscles Worked

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MIND & B

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F A M I LY

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C U LT U R E

Want to give it a try?

1. Jumping Jack. . . . . . . . . . . . . . . . . . . . . . . . . . . Total body 2. Wall sit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Lower body 3. Push up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Upper body 4. Abdominal crunch. . . . . . . . . . . . . . . . . . . . . . . . . . . . Core 5. Step up onto a chair or box. . . . . . . . . . . . . . Total body 6. Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Lower body 7. Triceps dip on chair or bench. . . . . . . . . . . Upper body

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10. Lunge. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Lower body 11. Push up and rotation. . . . . . . . . . . . . . . . . Upper body 12. Side plank. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Core *Repeat this 2-5 times during each session.

Mon. - Sat. 9 a.m. - 6 p.m.

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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 | July/August 2016 23

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c e s u n r I i d ty o

24 www.saintgeorgewellness.com

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NUTRITION

By Emily Fonnesbeck RD, CD When we think of food insecurity, we often think of starving children in third world countries. We rarely think about homelessness or lack of adequate nutrition in our own community. However, current statistics show 981 homeless children in Washington County School District. These kids, along with low-income households, lack resources for consistent and regular nutrition. While there are resources available, there is a major roadblock in getting nutritious foods to those who need them – cost. Families or individuals receiving government assistance through SNAP (Supplemental Nutrition Assistance Program), are given about $30 per person per week, or roughly $4.00 a day. You can understand why many choose to buy ramen at 10 for $1.00 or to use the dollar menu at a fast food restaurant than buy fresh fruits, vegetables, and other perishable items. So how do you make that $30 stretch? Fortunately, there are ways: 1. Gather dried goods at your local food bank first, then use the money on fresh foods for building balanced and nutrient dense meals. For example, if you find rice and beans at the food bank, buy lettuce, tomato, and avocado to make a protein and fiber rich meal. Or, buy supplies for a salad to pair with dried pasta, a jar of marinara, and lentils. 2. Plan a week of meals before visiting the grocery store so you can utilize what is already in your pantry and what you have collected from the food bank. Going with a list will save you time and money. 3. Buy fruits and vegetables in their whole form (not already chopped and pre-packaged). Also, canned or frozen fruits and vegetables may be more cost-effective. 4. Use lower cost protein sources like eggs, beans, lentils and peanut butter. Make an effort to plan a meatless meal or two each week. Maybe breakfast for dinner (pancakes, fruit and eggs) will be an easy way to do this. 5. Save money on cereal and buy a canister of dry oats. If you dislike cooked oatmeal and have access to a blender, try this oatmeal pancake: 2 cups oats, 2 cups cottage cheese, 6 eggs, and a dash of vanilla and a sprinkle of cinnamon. Blend until smooth. Cook on a griddle or stove top. Pair with some applesauce or apple slices. 6. Keep your eye out for case lot sales or any opportunity to buy in bulk; it often saves you money. Coupons help too! Also, store brand items will be cheaper. 7. Be sure to freeze any fresh foods you will not use before they expire. 8. Pack your lunch instead of eating out. A peanut butter and jelly sandwich on whole grain bread with an apple and string cheese will be much less expensive and more nutritious. 9. Grow your own food! Many fruits, vegetables and herbs can be grown in pots or planter boxes inside or on the porch. 10. Last but certainly not least, the Downtown Farmers Market offers a SNAP double benefits program. SNAP recipients can use $10 of their benefits to buy farmers market tokens worth $20 of free produce. This is an excellent way to stretch your money for fresh, wholesome foods.

I also recommend googling “Good and Cheap Cookbook” for a free PDF download from cookbook author Leanne Brown. The flavorful and nutritious recipes are specifically designed for those using SNAP. You can also visit a few websites for SNAP friendly low-cost recipes: https://snaped.fns.usda.gov/recipes About the Author https://www.whatscooking.fns.usda.gov Emily is a registered dietitian If these ideas feel like a lot, try and received her degree at Brigham Young University. taking one thing at a time. Once that She is a member of the Academy feels easier, try something else – you of Nutrition and Dietetics and don’t need to change everything all at belongs to the practice groups once. Eating nutrient dense, balanced of Integrated/Functional Nutrition, Weight Management meals more consistently will help you and Sports, Cardiovascular, and feel better physically and mentally. Wellness Nutrition. She has In turn, you’ll feel more effective and a Certificate in Adult Weight capable in handing difficult situations. Management and is a Certified LEAP Therapist. For those of you who are not receiving government assistance but may like to help, here are three great ways to do so: 1. B ecome familiar with the issues before making assumptions. We all struggle, some more obviously than others. We all appreciate getting the benefit of the doubt or receiving help from those who are patient with us. We also benefit most from those who wish to help us become more self-reliant and confident in solving our own problems, while withholding blame and judgment. 2. W hen donating to food drives, give wholesome, nutritious items: Canned or dried beans Instant oatmeal packets Brown rice, quinoa and other whole grains Whole grain pastas Canned or pouched tuna, salmon and chicken Peanut butter, almond butter, sunflower butter Dried fruit Nuts and seeds Applesauce Whole grain pancake mixes Granola bars Powdered milk Tomato sauce/marinara sauce Canned pumpkin 3. H elp someone sign up for SNAP or WIC. If you see someone that may benefit, let them know they have options. Participation may provide better resources for getting nutritious foods for themselves and their children. Food insecurity is a huge issue, and we have just scratched the surface. I hope this practical discussion has been helpful for those who need it!

St. George Health & Wellness Magazine | July/August 2016 25

5 Ways to Eat Healthier this Fourth of July By Chef Cameron Payne, Twisted Noodle With a weekend filled with beer, BBQ, & desserts, here are some healthy alternatives! This is my “Top 5” list to make this holiday a healthier one: 1. Farmers markets: With so much local produce at your fingertips, it’s a no-brainer. Half of your plate should be vegetables, anyway. Support local farmers and local business to get the best produce in your area, with home grown tomatoes, peppers, onions, and squash, to name a few – make it a lot easier to fill that plate! Fresh and locally grown fruit is also widely available here in the Southern Utah area. Gotta love the fresh local peaches, apricots and cherries! Who needs processed foods when you live in the 435?! 2. Drink alternatives: Even though we push drinking half of your body weight in ounces of water, sometimes it’s fun to have a cold summer beverage. Instead of reaching for a soda or sugary drink, try Bai 5. It has 5 calories per can, and you can get it at Costco. Another great drink replacement is Zevia, a soda made with stevia, a natural sweetener made from the stevia plant – a great alternative that has zero calories and no artificial sweeteners. You can find Zevia at your local grocery stores. 3. Fruit for dessert? It is at my house! With fruit being abundant this time of year, and at the peak of its sweetness, it’s a great dessert. Instead of ice cream, which averages 200+ calories per half cup (and who realistically eats only a half cup of ice cream?), grab some fresh fruit. One cup of berries is only 80-90 calories. Nothing is more American that strawberry shortcake – I would even bet it rivals apple pie! 4. Grilling: Using your grill can save you a lot of calories. Grilling proteins and vegetables saves on traditional use of oils in food. Even healthier oils, like olive oil, will have around 120 calories

Strawberry Shortcake (Serves 16) 1 1/2 cups gluten-free flour 2 teaspoons baking powder 1/2 teaspoon sea salt 1/4 cup dehydrated cane sugar 1/4 cup Truvia 2 tablespoons grape seed oil 2 tablespoons apple sauce 1 egg, large 2 egg whites 1/2 cup apple juice 1 teaspoon lemon zest 3/4 cup unsweetened almond milk.

Strawberries

(Serves 4) 1/2 cup strawberries, sliced 1 tablespoon honey Mix together and let set for about 30 minutes. Split between 4 servings 26 www.saintgeorgewellness.com

Garnish

(Serves 4) 1/4 cup greek yogurt (sweetened) Preheat oven to 350 degrees. Using two mixing bowls, add dry ingredients in one bowl and wet ingredients to the other. Mix both well, then add the wet ingredients into the dry ingredients and mix until there aren’t any lumps. Pour into an 8x8 cake pan and bake for 20-25 minutes. Let cool, and slice into 16 pieces. Plate cake, then strawberries, and top with yogurt.

per tablespoon. Using your grill can minimize the oil that you use. Grilling also adds huge flavor to your food, and minimizes the heat from the oven in your house, so you use less AC. Even About the Author Chef Cameron began his better – easy clean up! Little to no mess. career while in culinary Grill and serve! school. He went on to work for 5. Cut the calories: Orowheat makes Wolfgang Puck, Wynn Resorts and Bellagio in Las Vegas. He something called a sandwich thin. It’s moved to Utah and became a 100 calorie mini hamburger bun. Corporate Chef of what was Compare that to hamburger buns, which then, Biggest Loser Resorts. Working with clients at the are around 200 calories. They are also resort inspired Cameron half the carbs – only 22 grams of carbs for to open up a local healthy sandwich thins. At Twisted Noodle, you restaurant, Twisted Noodle can even get your burger “protein style,” Cafe, and is working with Southern Utah residents to eat aka lettuce wrapped. No carbs, and little healthier. to no calories. Plus, going with chicken or turkey burgers over beef burgers cut calories as well. To check out more awesome ideas and healthy recipes, follow us at www. facebook.com/twistednoodlecafe and www.facebook.com/chefcam

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. St. George Health & Wellness Magazine | May/June 2016 27

Restaurant Journeys:

Viva ChickeN

About the Author Elise Shepherd is the surviving mother of four boys, she is a self-proclaimed foodie, and a travel junkie. She is happily unemployed until August when she will resume her real job as an English teacher at Desert Hills Middle School.

By Elise Shepherd We met on a weekday at high noon, three adventure-seeking women ready to ignore our responsibilities for an hour and to scope out just what a Peruvian rotisserie joint might be. I had heard tales of the place. Word on the street was that St. George’s Viva Chicken (1183 East 100 South) was the newest hot spot restaurant in town, and that it was serving the best of all Peruvian rotisserie chicken dishes prepared fresh with a healthy twist. In fact, the website boasts of dishes prepared with “all natural, hormone free chicken, marinated for 24 hours in our Peruvian spice mix, and cooked over charcoal in a hand built oven from Lima, Peru.” A charcoal oven imported from South America? In a semi-obscure place such as St. George, Utah? I’m all for it! My friends and I were greeted warmly and asked if we had been there before. The courteous employee then helped us navigate through the sacks of Nature-Glo charcoal to the register. There we were greeted by another amiable employee who helped us understand the numerous choices that lay before us. Though I had never had Peruvian food before, Viva Chicken’s menu was fairly simple to understand. For around ten dollars, one can decide whether to eat chicken on the bone with side choices, or one could choose from several dishes where the chicken is shredded and added to a rice bowl, wrap, or salad. “Our most popular dish is the Quinoa Stuffed Avocado,” explained our hostess. She had me at quinoa, that magical mystical nutrient dense ingredient that all my healthy friends rave about and sprinkle on all of their salads. After some deliberation, my fellow thrill seekers ordered the Naked 28 www.saintgeorgewellness.com

Peruvian Wrap (because it has the word naked in its title and could be paired with sweet potato fries) and the Andina Power Food Salad (because who doesn’t want to be powerful?) Our impulse addition was a side order of green beans. We were given a number and made our way to the much anticipated juice bar. This is where we found the holy grail of all beverages. Three colorful juice choices awaited us, all made in-house daily: Herbal Lemonade, a mixture of lime, basil, rosemary, and mint; Chicha Morada, made with purple corn, cinnamon, clove, pineapple, apple and lime; and Margacaya, a passion fruit juice. All three were refreshing even to this skeptical Diet Coke addict, but what we liked best was our self-concocted mixture of the Herbal Lemonade and the Margacaya. We live life on the wild side. While waiting for our food, I took a moment to soak in the place. At first glance, Viva Chicken feels a bit like a big city night spot, decorated with sleek booths of dark grey and bright orange, black open ceiling, metallic chairs, and single light bulb drop lighting. For a fleeting moment, I thought perhaps I might be a bit underdressed without my stilettos and miniskirt because of the clublike music thumping in the background. This didn’t feel like your average St. George place; apparently it is truly unique. There exists only three other Viva Chickens to date, and they happen to be in North Carolina. After a short wait, our food was brought to us by another smiling employee. It was hard not to “ooohh” and “aaaahh” over the presentation of my stuffed avocado dish. It was genuinely a thing of beauty. I grabbed a fork, dug in, and was not at all

disappointed. To get an avocado to be just the right ripeness is not unlike trying to time the Kentucky Derby with a grandfather clock, though mine was perfect in its buttery texture and made better by the abundance of the aforementioned magical quinoa. The Peruvian shredded chicken, chopped red peppers, and the dual flavor from sauces Rocoto Mayo and Balsamic Vinaigrette rounded out the dish nicely. I ate the entire thing without sharing. Thankfully, my friends were not as stingy, and I was allowed a sampling of their fare. The salad was made delightful by the generous helping of both mango and chicken and by the addition of the Aji Amarillo sauce (yellow sauce); it was made healthy with kale and romaine greens. The wrap was filled with the same healthy mix of greens with an added crunch of cucumber, complimented by the crisp sweet potato fries and Huacatay sauce – a green sauce made from Peruvian mint, fresh cilantro, and jalapeños (next to the juice bar is a sauce station where you can dish up three different Peruvian sauces to your heart’s content). We murmured appreciatively and passed around the enchantingly gingery green beans that I secreted away in my purse when no one was looking. What followed was a lunch where we recounted past adventures over the resounding music, and where we were transported somewhere other than our everyday surroundings – mission complete. Because the portions are generous, there were leftovers, but no room for dessert. Thus, a return trip is in the works for us. I’m certain the bold flavors of Peru will lure our adventure seeking souls back again. Viva Chicken indeed!

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.

Pizza Factory: 2 W St. George Blvd #8, St. George, UT 84770 | 435.628.1234 Pasta Factory: 2 W St. George Blvd #8, St. George, UT 84770 | 435.674.3753 Pizza Factory Pineview: 2376 E Red Cliffs Dr., St. George, UT 84790 | 435.688.2656 Pizza Factory Express: 1930 W Sunset Blvd, St George, UT 84770 | 435.634.1234 Pizzeria | Pasta | Salad Bar | $$ Mon. – Thurs. 11am – 9pm | Fri. – Sat. 11am – 9:30pm This St. George restaurant in the middle of Ancestor Square, has been a local go-to place for decades. The Pizza Factory boasts the most tasty salad bar in town, hearty custom built pizzas, famous bread twists and a family friendly energy. The Pasta Factory, with its charming outdoor patio wows with custom made pasta dishes, salads and famous bread twists. Freshest ingredients, friendly service and flavor. Need we say more?

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.

St. George Health & Wellness Magazine | July/August 2016 29

5 Reasons St.George Will Always Have My Heart By Ella Mosiichuk I often meet people who ask me, “How did you end up in this town?” or “Why did you choose to move here?” While thinking of an answer, I feel a warm rush running through my body, because the answer reminds me why I moved to America. I wanted to find freedom, which people in Ukraine, my home country, don’t have. St. George has become my shelter and second home. There are so many different reasons why I fell in love with this town, but I’d like to share with you my top five: 1. History This town is rich in history, arts, and culture. The downtown area is a perfect place to see beautiful art galleries, old shops, museums, and much more. Just like a family, this small town has unique traditions and special annual events that bring the community together. Dixie Power Kite Festival, George Streetfest on Main, and the St. George

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Fourth of July celebration—which is my favorite holiday of the year. You get a chance to enjoy some quality time relaxing with family and friends among different outdoor games, parades, fireworks, and festive food which you can’t find anywhere else. 2. Sense of community One of the advantages of living in this town is that people and families do everything together. I have seen this community unite together, through some tragedies and good times. It is incredible that the St. George community is so welcoming and always trying to do whatever they can to help other members. People who live here acknowledge that others’ needs, values, and opinions matter to them as much as their own which makes it the most influential community.

3. Student life College was the number one reason I moved to this town. I packed my bags, bought a plane ticket, and two days later I was unpacking in my new apartment at Dixie State University. Getting my education here was one of the best experiences I could ask for. I believe that attending Dixie played a huge role in shaping my future plans, such as determining what I want to do and with whom I want to surround myself in life. College has two sides, one of them is about making life long friends, going to the paint dances, and cheering for your sports teams. However, it is also full of amazing opportunities, which every student is exposed to and can take advantage of to enhance their lives. 4. Active lifestyle It is incredible how many busy moms, young adults, office workers, and elders take time out of their daily lives to get involved in multiple 5k & 10k races, marathons, pickleball tournaments, and annual senior games. Every event inspires the public to build physical activity into their routine lives, whether for a whole hour or 10 minutes. St. George is a perfect blend of fun outdoor and indoor activities for everyone’s taste. I love that you can find fitness centers, yoga studios, walking trails, and dog parks in every part of the town. Whatever your age or fitness ability, the community tries to bring all of the residents together to socialize, entertain and learn by promoting active lifestyle at the same time.

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5. Location The residents of the City of St. George are very lucky to live in such a safe and sunny retirement community surrounded by some of the most attractive mountains and recreational areas in the country. Zion National Park, Brian Head, Las Vegas, and Lake Powell offer a bunch of breathtaking views of About the Author roads, red rocks, and canyons which are Ella is graduating with Bachelors in Business worth a weekend spent with your family Administration at Dixie State and friends. University this summer. She Once I was a stranger to this town, but is originally from Alexandria, Ukraine. She enjoys active I felt included and invited by the people lifestyle, traveling, taking of St. George. I realized regardless of pictures, and learning new your origin, religion, or culture you will things. always find your spot and make your life full of fun memories and experiences in St. George. “If only I had a job that paid more… If only I could afford a bigger house…” So many of us pay attention to material things and we forget to appreciate what we already have. Be thankful for the safety and the freedom of choice you live in, because there are many people out there who dream to spend a day in your life.

St. George Health & Wellness Magazine | July/August 2016 31

LOCAL HERO

Quentin A. Nisson Local Hero & Living Legend By Kelly Kendall Quentin Alexander Nisson was drafted into the Army in 1941 and served in England, Belgium, Germany, and France. He landed on D-Day at Utah Beach, continuing on to the Battle of the Bulge, and also at the Tiger Operation and by the end of the war he was almost to Austria. Despite many dangerous and frightening experiences during the war, he made it back without injury and was released from the Army at the end of 1945. Quentin married his sweetheart, Gwendolyn “Gwen” Betty Turner Nisson after returning home from WWII, and simultaneously purchased the mercantile on the corner of Main Street and Telegraph in Washington City, which buzzed with people of all ages and walks of life (including movie stars) for 60+ years. From the day Quentin and Gwen opened the doors of Nisson’s Mercantile in 1946, it was a magnet for people from all over the world, because those traveling old Highway 91 went right past his store before the freeway was built. The “old store,” as it was affectionately called by residents, was built in 1917 by Calvin Hall and

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was the central hub of commerce and communication to the townspeople for 93 years, including the Post Office in the early years, which Quentin remembers visiting as a child. He, Gwen, and all of their children attended the old four-room school house across the street. Quentin and Gwen had a large family, and each member worked in the store at different times: Robert A. (Bob) Nisson, Garth E. Nisson, June Nisson Bowler, Mareli Nisson Clove, and Kelvin Q. Nisson. Gwen was the store accountant. She wrote hand written checks for employee wages all those years and oversaw the enormous supply of bolted material. They employed many town folks that became part of the store family and they all talk fondly of their first jobs, whether it was sorting pop bottles, bagging groceries, cashiering or stocking shelves. Quentin loves people, and would even allow “charging” for groceries by signing your name on a small piece of paper with the total of the purchase to be paid when you could afford it, even though a lot of the charges were never paid. Some came to the old store to buy horse shoes, others to buy Levi 501’s, and others a small brown paper sack of penny candy. You could find almost anything, and it’s been said that if you couldn’t find what you are looking for anywhere else, just go to Nisson’s, and if they didn’t have it they would order it for you, but usually they had it. He treated everyone

young and old as if they were the only customer in the store, which is why everyone felt special when shopping at Nisson’s. Six days a week he could be found behind the counter or somewhere in the store tidying up the merchandise or placing an order for the next week. He even sold home grown vegetables out of his own garden. Familiar with public service, Quentin served as mayor for fourteen years and bishop of the only LDS ward in the town of Washington for six years in the ‘50s. He was instrumental in building an addition to the old rock church in downtown Washington, which he says included blood, sweat and tears. He orchestrated reel to reel movies with yummy homemade treats in the old school gym to raise money to pay for the materials, and had all of the labor donated. He also collaborated with the Lion’s Club to ensure that each child would get a brown paper sack of hard tack candy, peanuts and an orange to be handed out by Santa each December at the infamous four room school house Christmas play. He also helped get

the first grass planted in Veteran’s Park just across the street from his home, and donated part of his watering turn to ensure the grass was watered during the hot “dog days” of summer as well as for the community garden on the same block. According to Quentin, when the state and city collaborated to widen Telegraph, he simply quoted Doris Day’s popular lyrics, “…whatever will be, will be, the future is not ours to see…”, even though it was a very difficult day when the store was torn down, “in the name of progression”. “Visiting with the public has been one of the greatest joys in my life,” says Quentin. Some of his trademarks include his inimitable giggle when telling jokes and stories, as well as a childlike twinkle in his eye. When music is discussed in Washington, the Nisson Band is usually mentioned. Besides playing for dances throughout the year, the band has always been a “headliner” at the annual Cotton Day, Independence Day and Pioneer Day Celebrations. A selftaught pianist, Quentin plays by ear, has a great love of music, and has served as a pianist for an infinite number of public events, weddings, and gatherings of all sorts. The Nisson Band’s rendition of the traditional patriotic songs swells the heart and puts a lump in the throat. Quentin’s homemade movies of atomic bomb testing in the 1950s have been sought by many in the film industry over the years for documentaries of the Nevada Test Site, including a French filmmaker. During the 1950’s Quentin traveled to the Nevada Test Site to witness the explosion of an atomic bomb. His home movie of the explosion has been used in many documentaries over the years, as well as other footage he took of the filming of the John Wayne movie, “The Conqueror” in 1954. His film footage was an integral part of cancer victims and their families being compensated by the government when Congress passed a bill to help the victims of the fallout. In his 97th year, Quentin still has a keen and sharp memory of the details of days gone by and loves to tell the “stories of yesteryear,” especially of WWII’s D-Day

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About the Author Kelly B. Kendall is the USU Fatherhood Education Coordinator in the School of Family, Consumer & Human Development & HealthyRelationshipsUtah. org. He is also 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. He teaches Fatherhood Education Courses throughout Southern Utah including Purgatory Correctional Facility. He loves to travel, mountain bike, write, humanitarian service where he and his wife are the founders of the nonprofit, Socks for Souls; and he loves spending time with his wife, Colleen and family.

and Battle of the Bulge. Although Quentin has made such an amazing impact on the Southern Utah community, he is very humble and quick to give credit to everyone else but himself. If volunteer hours count in heaven, he has certainly earned a place

with literally thousands of volunteer hours. Quite possibly the first and best customer service book was written by Quentin, which was simply “Do unto others as you would have them do unto you.” Quentin Nisson is a “Local Hero” and a “Living Legend.”

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Looking Forward

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Classroom Grants Making a Difference sghw |

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By Pam Graf, WCSD Foundation Director August will be here before we know it and that means “Back To School” for students in Washington County. Students K-12 will soon begin filling the classrooms and halls of public schools in Southern Utah. With that happening, we as a foundation know that it is time to begin our goal setting and making decisions on how best we can serve the students of Washington County School District. We are currently supporting our Teacher Classroom Grant Program from the proceeds of two of our largest fundraisers that are just around the corner. The annual golf tournament on September 30 will be held at Coral Canyon. If you are a golfer and like “swag”, you will not want to miss our tournament. Golfers in the area come out and golf for kids on this day and have the time of their lives. On October 21,22 we are holding our Spooky Town Fair at Town Square which boasts itself as the largest Halloween celebration in the area. We have carnival games, vendors, continuous entertainment, food booths, costume contests and bounce houses to name a few of the things going on at the Festival. New this year is the Witches Palooza on Friday night. Both of these events pump $$ into the teacher grant program. Last year we were able to grant 133 grants to teachers in Washington County School District. Many teachers have responded back to us with reports of the difference the funding has made in their classroom. In Nancy Porter’s class at Enterprise Elementary, we granted some art supplies and books for a special project she wanted to teach. She shared a quote of a student who had been very difficult to motivate, “I LOVE Art. I used to hate it, but we do cool projects.” Lisa Wood from Little Valley Elementary said, “I can’t express enough the impact these materials from this grant had on the growth of my students this year. I know that because of this grant, many of my students grew, that otherwise would not have. Thank you so much!” From the work involved in the golf tournament and the Spooky Town Fair, we know our students are impacted. Thank you to this community for coming out and supporting our events. Thank you to all of our generous sponsors who always have our back. You have all caught the vision of educating our students and creating better leaders for our community and the world in the next few years!

About the Author 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.

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By Della Lowe PRESENTS

INTERNATIONAL DOCUMENTARY FILM FESTIVAL

DOCUTAH@TheELECTRIC

Screens Oscar Winning Film, “The Great American Cowboy” July 29th & “The Champions” on August 26th

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In July and August, the DSU DOCUTAH@TheELECTRIC™ monthly series brings two remarkable films to the Electric Theater in St. George. Oscar winning film, The Great American Cowboy tells the exciting true story of this vanishing American and his special kind of freedom. Filmmaker Kieth Merrill chronicles the hardened lives of professional American rodeo riders and workers as they travel across the country and participate in grueling events. The film draws comparisons between these 20th-century athletes and the true cowboys of the old American West, while focusing on two riders who are battling for the world championship: Larry Mahan, a seasoned veteran of the rodeo circuit, and Phil Lyne, a promising young rookie. “The cowboy has always held a mythical place in the imagination of the United States,” said Phil Tuckett, Executive Director of DOCUTAH™. “Indeed, in the vast reaches of the American West, the cowboy remains both a necessary ranch hand and the visible incarnation of how the West was settled. There is still a romantic notion of the quiet man dedicated to the land. This film does a masterful job of depicting both the romance and the reality.” The film will be screened on July 29 at 7 pm. Merrill will be present at the screening for a filmmaker chat. On August 26th, DOCUTAH@TheELECTRIC screens The Champions, produced and directed by award winning documentarian, Darcy Dennett. The film Website says it, “is an inspirational story

about the pit bulls rescued from the brutal fighting ring of former Atlanta Falcon’s star quarterback, Michael Vick. It is a story of second-chances, redemption and hope. This uplifting documentary takes us on a journey about much more than just dogs. It is about prejudice, being misunderstood, the power of resilience, and the significance of the relationship About the Author we as humans have with animals. It Della Lowe is an Emmy Award winning news features the work of Best Friends Animal producer, who worked for Society.” ABCNews in New York for Dennett says, “There was a growing 23 years. After moving to sense that the dogs were the victims, Silicon Valley, she spent 14 years in marketing and PR but in the beginning I was fearful while for several tech companies. filming with them. I consider myself to Lowe is the marketing and be relatively brave, but it seemed like PR lead for the DOCUTAH good common sense to use extreme International Documentary Film Festival. caution while filming in a closed ‘run’ with a pit bull rescued from a notorious dog-fighting case.” “No one gave these tragic animals a chance to lead normal lives in a loving environment. No one except the Best Friends Animal Society,” said Tuckett. “The tag line for the documentary, which is directed by Darcy Dennett, More forgiving of our species than we could ever be of theirs, truly encapsulates the almost miraculous rehabilitation of these dogs and the love that brought them full circle back into the company of humans.” These two films wrap up the monthly series for DOCUTAH@ TheELECTRIC just ten days before the seventh season of the DOCUTAH International Documentary Film Festival, which kicks off on September 6. Tickets for the Electric are available for $10 at the door or by reserving will-call tickets on the Website: docutah.com. Attendees can also reserve will-call by emailing pr.docutah@gmail.com.

EVERY FINAL FRIDAY THROUGH

AUGUST 2016 COME CELEBRATE DOCUMENTARY FILMMAKING AT ITS FINEST. JULY 29TH THE GREAT AMERICAN COWBOY HOSTED BY DIRECTOR KEITH MERRILL

AUGUST 26TH CHAMPIONS

PRODUCED & DIRECTED BY AWARD WINNING DOCUMENTARIAN, DARCY DENETT. FEATURING THE WORK OF BEST FRIENDS ANIMAL SOCIETY

ALL SCREENINGS AT 7PM THE ELECTRIC THEATER 68 EAST TABERNACLE | ST. GEORGE, UTAH

DOCUTAH.COM

TICKETS $10 (CASH ONLY) AT THE DOOR OR THE DSU JENNINGS BUILDING FROM 10AM-2PM

St. George Health & Wellness Magazine | July/August 2016 37

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Celebrating Dixie State By Joel Griffin

If you’ve recently driven by or stepped foot on Dixie State University’s campus, you’ve probably felt it – a palpable excitement in the air and a strong sense of momentum. The new Trailblazers nickname has reinvigorated a sense of pride in DSU’s athletic identity, and Brooks the Bison, the new mascot, now adorns lampposts, signs, and banners on and off campus. This rebranding effort has been a pivotal change for our community and is just the beginning of many more great things to come. For supporters of DSU, there is so much to celebrate during this exciting time. Together, we are creating a university town; we are becoming Trailblazer Nation! There are many rewards to gain by strengthening the ties between our community and Dixie State University. Research proves there are great benefits to living in a university town, including economic stability, increased job and educational opportunities, lower costs of living, beautiful surroundings and facilities, and access to athletic events, concerts, performances, and speakers. Dixie State University and the City of St. George are working hand in hand to increase opportunities and expand the benefits of St. George being a university town.One such collaboration is a bison art project that will place handpainted bison around the city. Businesses can sponsor a bison within

the city for a short time or purchase a bison of their very own. The project aims to promote DSU, local businesses, and the arts while beautifying the city and creating a greater university town environment. Another exciting project came with the announcement of a $10 million donation from Legend Solar for the renovation of Dixie State’s football stadium. The newly About the Author renamed Legend Solar Stadium will be Joel Griffin is the Coordinator the largest and most efficient and fanof Public Relations at Dixie friendly public seating venue south of State University. For more information about DSU Provo. This gift will allow DSU to add contact him at griffin@dixie. an east grandstand to the complex and edu. accommodate a total of 10,000 spectators. The new structure will house locker rooms, restrooms, concessions, and ticketing. In addition to donating funds, Legend Solar will install solar technology on the stadium itself and throughout campus. The environmental and economic impacts of such a stadium are staggering. Furthermore, DSU aims to renovate the existing grandstand and is offering additional naming opportunities. The stadium renovation and new grandstand will allow DSU to host a variety of larger events, making it the premier hub for largescale athletic, public, and civic activities in Southern Utah. One such event is just days away! Sawyer Brown will perform at Legend Solar Stadium for the 4th of July Celebration, hosted by DSU in partnership with Canyon Media, the City of St. George, SkyWest Airlines, and Intermountain Healthcare. The show begins at 8 p.m. and will conclude with one of the largest firework displays in St. George history. For inquiries regarding the upcoming bison art project or stadium naming opportunities, please contact Dixie State University Marketing and Communication office at 435.879.4409. Go Trailblazers and long live Trailblazer Nation!

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The Price of Freedom By Terrin Parker It was 1985. Reagan was president, Nintendo was introduced, and Madonna was taking pop culture by storm. I was in first grade, and summer break was almost here. It was time for our yearend recital, and I was dressed in my Sunday best, singing my heart out on the three tiered stage of the auditorium. I knew I was a citizen of the United States of America. I recited the Pledge of Allegiance with my hand over my heart each day at the beginning of class, and took my turn putting up the American flag that graced our school’s entrance. But until that recital, I had never FELT patriotism. As I stood there singing the newly released song “Proud To Be An American” at the top of my lungs for the audience, I felt a distinct swelling in my chest. As the flag was raised high, tears came to my eyes as I mouthed the words, “I won’t forget the men who died, who gave that right to me,” too choked up to add voice to them. In that moment I could see those brave men, on the battlefield, defending my freedom. It was personal that day. It was more than words on the page of a history book, more than the special effects in Hollywood films, more than a 4th of July sparkler. It was real. Several years later as a young adult, I took a trip to New York City with my best friend. We were excited about touring the Big Apple, and spent a lot of time at the usual hot spots. While at the Statue of Liberty, we stopped by Ellis Island, and I felt both haunted and an overwhelmingly grateful after that experience. So many immigrants suffered unthinkable hardships for weeks, just for a chance at freedom. Some were turned away for one reason or another and sent back to their country of origin, after giving all they had. The twelve million immigrants that passed through Ellis Island from 1892 to 1954 were willing to do whatever it took for a better life for their family. Some of my ancestors were among them, eager for the opportunity to attain the American dream for themselves and their descendants. On that same trip to New York, we went to Ground Zero. We walked through St. Paul’s Chapel, one of the oldest buildings in the city, where George Washington worshipped and undoubtedly prayed for this new country at its inception. The same church that later became a refuge and recovery site for the rescue workers who worked round the clock to save lives, only to crash in a state of unparalleled fatigue on a wooden pew for a few hours of rest before heading back out. The benches still wore the scuff marks from their boots. So many men and women have given, and continue to give, so much for this country. For you, and for me, and for the cause of freedom. Fast forward almost thirty years to today. I am married to a man who served in the Army for six years and did four tours to Iraq. We have two little boys of our own, and I still get choked up when I hear the song “Proud To Be An American.” I still see those men, those brave warriors of freedom, fighting for my right. Memorial Day and Independence Day are great reasons to get together and barbecue with loved ones, but let us not forget the reason we are celebrating. We are celebrating freedom. We are celebrating the lives of those who have made the ultimate sacrifice, for that freedom, and honoring them for their service and sacrifice. We are celebrating the beauty that surrounds us in this most unique and alluring area that we are lucky enough to call home in Southern Utah. There ain’t no doubt, I love this land. God bless the U.S.A.

About the Author About the Author Terrin Parker is the associate

Terrin is the associate editorParker of St. George Health editor of St. George Healthand a and Wellness magazine and Wellness magazine a physical therapist fromand Cedar physical therapist Cedar City, Utah. She from graduated City, graduated fromUtah. LomaShe Linda University from Loma Linda in California, andUniversity has lived ininCalifornia, andDiego has lived Denver, San and inSt. Denver, George.San SheDiego loves and to surf, St.snowboard, George. Shewrite, lovestravel, to surf,play snowboard, travel, play the guitar write, and spend time thewith guitar and spend time her husband and their with husband twoher young sons. and their two young sons.

St. George Health & Wellness Magazine | July/August 2016 41

WholeFIT: Wellness for Life

Part IV: Life Enjoyment

This is the fourth article in a six-part series. By Jared DuPree, PhD The focus of my article series this year is on how we can live a healthy and well life considering all areas of our life. I recently published my book, “WholeFIT: Wellness for Life,” which addresses the many areas of life that impact our health and wellness, like our minds, bodies, spirituality, relationships, careers, hobbies, life balance and more. In this 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 life enjoyment. We all want to be happy. There are scientists today that only study happiness and how people reach happiness. Their findings can help us reflect on how to live life more fully – in a manner that helps us truly enjoy life. It is important to note that enjoying life does not mean that struggles, hardships, work, or the mundane magically go away. Rather, the person that lives the enjoyable life is able to put things in perspective as they manage their time and energy in a manner that allows them to live more fully. Here are a few important tips that can help us enjoy life more fully: Tip #1: Work Hard, Play Hard We know that people who enjoy life more fully are able to work and play in areas that tap into their intrinsic motivation. In other words, if we are able to engage in activities that motivate us internally (e.g., we believe in what we are doing, we enjoy what we are doing, we feel that what we are doing makes a difference), we not only enjoy the activity more but we actually perform better as well. We can find purpose, even in the most mundane jobs, by engaging in aspects of the job we enjoy more or remembering the bigger purpose of what we are doing. Equally, making sure we spend time on areas that we enjoy personally or within our relationships will actually help us perform better in our jobs as well. In other words, personal relaxation and rest is not selfish! It helps us perform better in all areas of our lives. Make sure we each work hard by engaging in areas that make sense to us – make sure we play hard by setting aside time to do what we enjoy during our personal and relational time. Tip #2: See the Big Picture While Enjoying the Moments We know that people who have a certain mindset will enjoy life more. These people remember the bigger picture by spending

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time on areas that are truly important: family, service, and/or personal growth. When they are engaging in things that are hard or boring, they remember that it will help them, others or their family. They engage in activities with the big picture in mind. At the same time, they enjoy the moments. When a father gets home from a long day at work and his little girls wants to play, he enjoys the moment. When a mother is tired from all the hustle and bustle, she is able to still hear her young son make an observation about the smallest, funniest things. People who enjoy life see the big picture and enjoy the moments.

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 #3: Tap into Adventure We know that people who enjoy life are able to experience new things often. They are their own personal explorers, scientists and adventurers. They realize there is much to learn and experience at any age and time. They will learn new hobbies, try to new things or visit exciting places. Whether you literally travel to a new country or “travel” to an area in your own life that is foreign and new (e.g., learning photography, learning a new language, trying a new hike, meeting new people), people who enjoy life tap into the adventure of life. They venture into all that life has to offer, and are continually surprised and awed by the beauty, uniqueness and opportunities that life has to offer. Get your adventure on! In the end, we all want to enjoy life. When we look at all the demands and stressors of life, hopefully we can step back and see the big picture while enjoying the moments. Hopefully we can spend time both working hard in areas that we believe matter, and playing hard with those people that matter. Hopefully we can tap in to the adventure side of our lives and truly live. Until next time. For more information on how to “Live Well” more fully, visit www.wholefitwellness.com.

Travel + Adventure + Wellness =

Join Dr. DuPree as he takes you on one of his adventures! Spend time exploring the Yucatan, getting to know the people and spending time with Dr. DuPree discussing life balance, life enjoyment and wellness. Great for couples, professionals, father-son or mother-daughter trips, senior trips, families and single adults as long as you are up for an adventure!

ITINERARY: October 12th - 17th (5 nights/6days) Day 1: Fly to Cancun; travel to Valladolid (Yucatan) Day 2: Bike Tour to Local Cenotes & Mayan Village Day 3: Visit Ek Balam Ruins, Watch Dancers in Merida Day 4: Visit Uxmal Ruins, Local Cenotes, Night in Merida Day 5: Visit Progreso Beach & Merida, Mexico Centro Day 6: Fly from Merida to Las Vegas or local airport

visit www.WholeFitAdventures.com or contact Rosemary Broussard DEB Travel, LLC 435-703-5074 | travelnowin2016@gmail.com $1395/person (without flight)* $1195/person (without flight) if sharing a room**

(includes food, accommodations, local transportation, activities; tips not included) *estimated flight costs range from $300 to $450 per person; passport required **queen or king sized bed

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H E A LT H

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FINANCIAL

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MIND & BODY

Lower Back Pain By Dr. Derek Frieden

sghwApproximately | F A M I80% LYof the adult population will experience lower back pain at some point in his or her life. In one large study, 25% of adults experienced lower back pain in the past three months. Though chronic lower

back pain sghw | CisUdefined L T UasRback E pain that lasts more than twelve weeks, most lower back pain is acute and resolves on its own in a few days to a few weeks.

The majority of acute lower back pain is mechanical in nature and involves the muscles, ligaments, and discs.

sghw W E Lconsists L N EofSstretching, S Initial|treatment ice, heat, physical therapy, and manipulation. However, if an individualâ&#x20AC;&#x2122;s

About the Author Derek Frieden, M.D. completed his fellowship training in interventional pain management at Harvard Medical Center. He has lived and practiced in Southern and Central Utah for the past eight years, previously serving as the director of Spine and Pain Medicine at Dixie Regional Medical Center. Dr. Frieden specializes in the evaluation and treatment of painful spinal conditions and multiple painful disorders, utilizing the latest technologies including image-guided minimally invasive procedures.

lower back pain is too severe to tolerate conservative care, or symptoms fail to improve after a few weeks, he or she may need to be assessed by a pain management specialist, who will perform a complete history and physical exam, review previous treatment plans, and prescribe imaging, if available. Special imaging tests may be ordered to further assess the spine and help provide a diagnosis so that a treatment plan can be designed. Diagnostic injections may also be recommended to help identify and treat the source of pain. There are also non-narcotic-based pain medications that, when used in the right combination, can be safely used to help control lower back pain. A common source of lower back pain is the facet joints â&#x20AC;&#x201C; the small joints that help stabilize the spine. When they are injured or become arthritic, they can cause a constant dull, achy pain in the lower back. Relief from pain can be administered through joint cauterization, a procedure that takes as little as fifteen minutes in an outpatient setting. It is 80% effective, and the relief will last for approximately one year, at which time the procedure can be repeated. For patients with more advanced forms of lower back pain, a surgical consult may be recommended. For patients who are not surgical candidates due to health concerns, or who have already undergone surgery but continue to experience pain, a spinal cord stimulator trial may be recommended. This involves placing a small electrode in the spine that can effectively control the pain without the use of medication. Clearly, there are many options for the treatment of lower back pain. With the great advancements in technology and the improved target-specific medications that are now available, lower back pain can be controlled, and individuals can live life again.

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About the Author

J.R. received his bachelor of science in chemistry and exercise science and master of science in health promotion from Brigham Young University. Later, he received a master of medical science from Midwestern University and eventually became licensed a physician’s assistant (PA). He worked at Enterprise Valley Medical Center and later worked for the Emergency Department at Dixie Regional Medical Center in Saint George, Utah. He is the founder of Alive & Well, which began in 1995. J.R. currently works full time to provide individuals, families, and small businesses total solutions for their health and wellness needs. J.R. is surrounded by his beautiful wife and 4 beautiful daughters. He loves to golf, run and play the accordion, but not at the same time.

House Calls By J.R. Martin, Alive & Well Mobile Medicine About this time last year I laid my head on my dad’s chest as he took his last breath. It was challenging for me. This incredible man was gone. My mind began to wonder… Where did he go? When will he be back? Dad was a unique breed of medical doctor. He was a board certified family physician and board certified emergency physician. In fact, he was one of the first certified emergency physicians. It seemed that Dad did it all. He delivered babies. He took out appendix. He saw and treated patients in the clinic and the the hospital. Things seemed simple. Back in the day, Dad use to charge $5 for an office visit. The visit included all of the labs and tests that may be needed. I also remember being at his side for “house calls.” Dad would carry his classic black medical bag. The bag housed all the equipment and medicine patients seemed to need. Occasionally, he would smile and tell me, “All you really need is duct tape and Bag Balm.”

As arrangements were being made for the funeral, my mother presented the obituary that Dad had written for himself. Among the few lines is one I will never forget: “I will do house calls to the end.” I began to wonder about house calls. Where have the house calls gone? When will they be back? What was once popular in the 1950s and 1960s began to disappear in the 1970s and 1980s. The demands of insurance, time, and compliance helped to stage a clinic based model. However, over the last few years, the increased demand for a solution to skyrocketing health care costs and availability has brought back the old house call model. House calls have been resurrected. The revolution is on! Patients seem to enjoy a new found respect. Many feel especially cared for because it is “worth someone coming to them.” Some costs have decreased dramatically. Other states are seeing an increase of an “uber type” model to mobilize physicians and providers to patients homes. There is still much to be discovered and understood from this resurrected model. Still, it seems to be a welcome breath of new life and viable option for many. Perhaps house calls can be made to the end! To learn more about Alive & Well mobile medicine services, visit www.myaliveandwell.com.

Your Health is Our Bag St. George Health & Wellness Magazine | July/August 2016 47

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Why Won’t My Headache Go Away? Facial/head pain that evades a correct diagnosis and treatment By Dr. Phillip Hall, DDS Have you ever experienced a mysterious pain in the side of your head, ear, cheekbone, TMJ, back teeth, or eye? Or been frustrated because you keep getting sent back and forth between the dentist and the ENT physician or pain clinic? Perhaps you’ve even had one or more root canals and you still have the pain in your head or jaw. You may have something called temporal tendonitis. Most physicians and dentists are unfamiliar with this condition. Medically speaking, temporal tendinitis is an insertion tendinosis of the temporalis tendon into the coronoid process of the mandible that can refer pain to the areas I’ve listed above. In non-medical terms, let me orient you and describe for you what this condition is, how it comes about, and treatment options available. Tendonitis means an inflammatory process of the particular tendon involved. One muscle and tendon that helps you close your mouth is the temporalis muscle and its associated tendon. To feel it, put your hand on the side of your head and clench your teeth together. You are feeling the muscle contract. The temporalis muscle attaches along a fan shaped area on the side of your temporal skull bone. This area is commonly called the temple. The muscle descends behind your cheekbone, grouping together like the handle of a fan and attaches along your jawbone behind your teeth. The attaching part is the tendinous portion of the muscle that makes the connection from muscle to bone. My job as a general dentist trained in craniofacial pain diagnosis and treatment, is to sort out all the various head and face pains, identifying whether the pain is referred pain, or pain from a structure or body part. I am like the detective, finding the true source the pain! The cranial nerves that innervate the head and neck and the fifth cranial nerve, or “trigeminal” nerve, interrelate closely in the “nucleus caudalis” of the brainstem, get their signals crossed through a process called “ephapsis”. This leads to the many mysterious pains that don’t seem related. Mis-diagnosis often happens because these pain referral patterns are not understood. Once the true

source of the pain is found, the right treatment can be given. The culprit I am specifically expounding on is the temporal tendon. When inflamed, it can make one think that pain is About the Author coming from the eye, ear, teeth, TMJ, cheekbone, or side of the Dr. Phillip Hall is a general dentist accepting new patients head. So you see, the site and source of the pain are different. for general dental needs, TMJ After listening to the patient and reviewing an extensive history, probems, and sleep apnea dental I touch/palpate the temporal tendon and, if inflamed, it will be appliances. really sore to the touch. The patient will often say their condition or pain gets worse through the day as they talk or eat. Sometimes with nighttime clenching, the patient can wake up with the condition. How does this tendon get inflamed? A very common way is from over-opening, thus stretching the tendon. Tendons don’t like to be stretched, and are often injured this way. You can do this by having an extra long dental appointment with your mouth open for a long time, being sick and violently throwing up, whiplash associated injuries from a car accident, or any other physical trauma that torques the jaw in an unusual manner. A prolonged habit over a lifetime of clenching can also bring on this condition. Mis-diagnosis often results in unneeded root canals, oral splints, antibiotic treatment, and other pain medications for headache and mood modification. The patient, family, or doctor can question mental or physiological status when no one can find anything wrong with them. In extreme cases, where the tendon can’t heal and is greatly degenerated, surgical removal of the tendon and its attachment is needed. This is rare. Most often anesthetic and steroid injection of the tendon can stimulate healing and the symptoms go away. Injection of a proliferant (prolo therapy) that stimulates an inflammatory response leading to healing can also be a treatment. Limiting opening, and a soft diet for awhile, can help. A nighttime orthotic that helps with clenching can sometimes be appropriate. Ruling out sleep apnea, with its associated clenching and numerous arousals during the night, can be important. Temporal tendonitis is a condition that is treatable, but not always easily identified or correctly diagnosed by those unfamiliar with it. If you have some of the symptoms of temporal tendonitis, you may want to mention it to your dentist or physician, or make an appointment with our clinic. It’s vital to identify the correct source of pain, so you can get the right treatment that will finally give you the relief you’ve been searching for.

St. George Health & Wellness Magazine | July/August 2016 49

Recognizing, Avoiding, Living with Congestive Heart Failure By Carrie Willis, MD

Last year, a woman came to see me because she had been experiencing a burning sensation in her chest that bothered her whenever she went out walking. She thought it was heartburn but eventually the pain didn’t go away and her exercise capacity dropped. She was surprised to learn she was experiencing classic heart failure symptoms and ultimately had by-pass surgery. In my practice as a cardiologist, I work extensively with patients who have congestive heart failure. A diagnosis of congestive heart failure catches people off guard. However, I have helped numerous patients learn the causes and symptoms of heart failure, steps that can minimize its risks, and the treatments available to those diagnosed with the condition. Here are some highlights: What is congestive heart failure and what causes it? Congestive heart failure occurs when the heart fails to keep up with the body’s needs. In other words, a weakened heart doesn’t adequately pump blood throughout the body. While that definition seems rather straightforward, zeroing in on its causes is a challenge. There are generally three causes of heart failure. About one-third of heart failure is the result of genetic makeup – it’s simply a part of your DNA. Another third is a result of the environment – such as the things you do (or don’t do) and the foods you eat (or don’t eat). The last third is what we call idiopathic – we don’t know where it comes from. We presume this last category results from exposure to some kind of virus that interacts with genes and the environment. While 10 people may be exposed to the same virus, only two may acquire a resulting heart problem. What are its symptoms? Just like the elusive causes of congestive heart failure, nailing down its symptoms can also be tricky because they often mimic other health conditions – such as the “heartburn” mentioned in the opening. I took care of another patient in West Virginia who claimed he got a toothache whenever he rode his bicycle. After he had surgery for coronary artery disease, his “toothache” went away. Any kind of pain that comes on with exertion then goes away after is suspicious. The first step in recognizing heart failure symptoms is to be body aware. Be suspicious of anything that keeps you from doing as much activity as before – such as fatigue, light headedness, chest pain, and leg pain. Don’t ignore symptoms. If something changes, get it checked out. Treat your health like something that’s truly important, not something that sits on the back burner. I see too many people in my clinic who waited to get help. The earlier you get treatment, the better your chances of resolving issues. How do you minimize the risks? While we may have little control over heart failure’s genetic or idiopathic causes, we can control aspects of our environment that influence heart failure: blood pressure and cholesterol – the silent killers – and sleep deficiency. It won’t surprise most people to hear that high blood pressure

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and cholesterol can cause heart failure. The greater the level of each risk factor, the more that factor affects your overall risk. A good diet and exercise program are key to maintaining healthy blood pressure and cholesterol levels. Know what your levels are and work with your healthcare provider to keep blood pressure and cholesterol within healthy limits. You’re more likely to live longer if you eat well, exercise, and get good sleep. You may be surprised to learn that sleep deficiency (not getting enough sleep) has a significant impact on the heart’s health. Half of all people in heart failure don’t sleep well. The problem is that when we don’t sleep, our adrenaline system kicks in to compensate for a lack of energy. Adrenaline causes the heart to work harder and then causes people to feel more tired. (Interestingly, people also crave sweets when they’re sleep deprived.) Whatever it takes, adjust your lifestyle to allow for appropriate sleep. How is congestive heart failure managed? If you are diagnosed with congestive heart failure, there are excellent treatments available. In our clinic, we take a very holistic approach. Because congestive heart disease impacts other organs, we identify how those organs are failing because of the heart, and how other parts of the failing body affect the heart. We look at the thyroid. We work on the kidneys and make sure all organs communicate well. We make sure iron levels are up to par so people feel better and have energy. Low levels of vitamin D impact muscles’ strength, so we work on that, too. We look at other aspects of the heart: its electrical impulse and

valves, the muscle itself, how well it squeezes and relaxes. Instead of zeroing in on just one thing, we look at all the aspects of the heart to find a balance of appropriate therapies. Our holistic approach takes more time than most doctors have, but our heart failure clinic is structured to provide more time to educate patients. We also have a nurse care manager who is part of the team. The care manager is involved with each patients’ clinic visit and understands their physical, social and economic challenges. Patients regularly reach out to the care manager with special needs. Congestive heart failure can be a frightening diagnosis. However, understanding its symptoms helps us know when to seek out professional care, and taking earlier preemptive steps to care for our bodies helps minimize the risk of heart failure later in life. Finally, if you have congestive heart failure, know that there are excellent resources available to manage the condition.

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H E A LT H

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About the Author

Dr. Carrie|Willis sghw Wpractices ELLNES cardiology at Intermountain Southwest Cardiology. A board certified cardiologist, Dr. Willis earned her medical degree from Drexel University College of Medicine in Philadelphia, Pennsylvania. She completed an internal medicine residency at Drexel University College of Medicine, a cardiovascular fellowship at the Marshall University College of Medicine, and an Advanced Heart Failure and Transplant fellowship at the University of Utah. To schedule an appointment with Dr. Willis or to learn more, please call Southwest Cardiology at (435) 251-2500.

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167 East Main Street St. George Health & Wellness Magazine | July/August 2016 51

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H E A LT H

Are Your Hormones Working in Harmony? sghw sghw |

FINANCIAL

MRN, IN 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.

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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 donâ&#x20AC;&#x2122;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. Letâ&#x20AC;&#x2122;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 trailsâ&#x20AC;&#x201D;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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Stem Cell Therapy

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By Dr. Rick Obray The use of stem cells to aid the body in restoring damaged or destroyed tissue is one of the more promising areas of medicine today. Numerous studies are being conducted within the United States and abroad to attempt to determine how to best use these therapies, many of which offer the potential to treat diseases for which few treatments exist. However, as with any new therapy, there are risks associated About the Author with these treatments, and patients should be cautious when Rick Obray received a medical evaluating them. degree from Johns Hopkins When a patient is considering a potential therapy, an School of Medicine, completed residency training in diagnostic important question to ask is whether the therapy is FDA radiology at Johns Hopkins approved, meaning that the therapy has been tested in clinical Hospital, and completed fellowships in musculoskeletal trials and has been found to be both safe and effective, which MRI at Johns Hopkins Hospital adds a layer of protection for patients. When a therapy is not and pain medicine at The Mayo FDA approved, it has either not been evaluated sufficiently Clinic. He also has a masterâ&#x20AC;&#x2122;s degree in biochemistry from to allow for approval, or the therapy has been studied and Utah State University. He is been shown to be potentially harmful. board certified in both diagnostic Many new or emerging therapies, including many stem radiology and pain medicine. cell therapies, are in the process of seeking FDA approval. This process varies, depending on the type of treatment being evaluated, but generally includes a series of clinical trials that demonstrate both safety and effectiveness of the treatment. The process of approval, designed to protect patients, can take years to complete and can be very expensive. One of the challenges with a new therapy that provides great potential benefit is that sometimes the excitement surrounding the therapy outpaces the research that demonstrates its effectiveness, as has been the case with stem cell therapy. This can lead to patientsâ&#x20AC;&#x2122; receiving beneficial therapy prior to formal approval; however, it can also lead to patientsâ&#x20AC;&#x2122; participating in treatments that have not been shown to be safe or effective and, at times, at great cost. The FDA has issued guidelines regarding the use of stem cells as well as tissue allograft material that may contain stem cells. It is important for any provider who performs biologic injections to be familiar with the FDA guidelines to ensure compliance. These guidelines will likely continue to evolve over the next several years as more research is conducted. When considering undergoing a therapy that is considered experimental, a patient needs to fully understand the risks, benefits, and alternatives of the therapy prior to receiving the treatment. He or she should not hesitate to ask questions regarding the clinical evidence to support the therapy as well as what the potential risks may be. It would also be important for patients to discuss any experimental therapy with their primary care physician, who may be able to provide additional insight. Physicians at Southwest Spine and Pain are currently involved in an FDA-approved clinical research study to determine the effectiveness of stem cell therapy in treating patients with lower back pain and lumbar degenerative disc disease. They are also familiar with the FDA guidelines regarding the use, including potential risks and benefits, of products that may contain stem cells that are currently in use. They would be happy to discuss any questions you may have.

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H E A LT H

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FINANCIAL

Lifestyle

The Fountain of Youth:

sghw | M IND By Cliff Holt, Pharmacist sghw |

& BODY

F A M I LY

The Fountain of Youth has long been sought by man. Ponce de

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life. We know that he did not find them, otherwise he would be writing this article. | WELLNESS Modern science has shown that there are three factors that can act as a “Fountain of Youth”: lifestyle, diet and hormone balance. In this article I will discuss the first of these three factors that will determine health as we age. Lifestyle begins with the amount of sleep we get each night. In our busy and distracted society, our sleeping time is simply whatever time is left after doing everything else. That might be only 5 or 6 hours each night.

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Research has shown that humans need 7-8 hours of quality sleep every night to maintain proper brain function, physical health, and emotional well being. Lack of sleep can cause decreased memory, learning, slower reaction times, increased risk of heart disease, high blood pressure, diabetes, stroke, and increased aging. Several prescription medications that About the Author are used for sleep actually decrease the Cliff Holt is a pharmacist and amount of deep (REM) sleep. They cause the owner of Hurricane Family drowsiness, but inhibit the good sleep our Pharmacy and Gunnison Family Pharmacy & Floral. He bodies require. is a graduate of The University There are better, more natural choices of Utah College of Pharmacy to help us sleep: and has been practicing for Magnesium glycinate is made up 29 yrs. He specializes in compounding, diabetes, antiof magnesium (an essential mineral) aging, along with wellness and and glycine (an amino acid). It is easily nutrition. He can be reached at absorbed and very effective in helping us 435.635.8200. fall asleep. Magnesium is responsible for over 300 processes that occur in our body, and most Americans are magnesium deficient. Melatonin is a natural occurring hormone that regulates our internal clock and helps us sleep. When darkness occurs, our melatonin production increases for about 12 hours, and we become less alert and then drowsy. Decreasing light before bedtime will increase melatonin levels. Melatonin can also be found at your local pharmacy. Lifestyle also involves what we put into our body. Science has proven the negative effects of smoking, alcohol and drug use and abuse. Cigarette smoking is a major health hazard and has a direct effect on the arteries, heart and lungs and increases the aging process of skin by destroying collagen and elastin. Alcohol consumption negatively impacts our skin, hair and hormones, and can cause swelling, dehydration, and rosacea. It can dry out skin and make hair brittle, dry and weak, and can also imbalance hormones in the body by decreasing liver function. Premature aging is an effect of illegal drug use. These drugs harm the skin, heart, lungs, liver and kidneys. Methamphetamine cause a person to age ten years in just a few months of abuse. These drugs overload our immune systems, which increases the aging process. Exercise should also be part of our lifestyle. We should aim for at least 30 minutes of exercise 5 days a week. Exercise will decrease the aging process by managing our weight, improving muscle tone, and increasing bone strength. It will also positively affect our brain function and immune system. Remember, we have the ability to slow down aging and increase our quality of life through lifestyle, diet, and hormone balance. Next time we will talk about diet and anti-aging.

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St. George Health & Wellness Magazine | July/August 2016 57

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Neuropathy By Dr. Ward Wagner, DC

Relief

Historically, methods for managing pain have involved attempts to suppress what the brain perceives as pain. Most methods have revolved around changing chemistry, such as pain killers, nerve blocks, or neurostatins. Their intent is to suppress or inhibit what the system is feeling. However, these methods lose their effectiveness over time. A common story I hear from patients is that they began to take something, such as Neurontin (Gabapentin) or Lyrica (Pregabalin) and initially it gave some relief, but then as time went on, their symptoms returned and so the dose would be increased. Each time their pain returned, the doctor would prescribe another dose increase. In the end, the symptoms never abate and the patient is now suffering from all the side-effects of the high dose of drugs such as memory loss, confusion, and dizziness – not to mention the adverse effects on organs and other systems of the body. The real problem is that as a long term fix, these drugs are ineffective. In other words, they just don’t work. “I was on all the neuropathy drugs, and they made me stupid. One even sent me suicidal… After Calmare therapy, my symptoms are gone, and I have feeling in my feet that I haven’t felt in 30 years!” – John William The best fix for any condition is for the body to heal it. Even though medicine is usually a symptom treatment only, the hope is that while symptoms are controlled, the body will heal. Sometimes this works, sometimes it doesn’t. And when it doesn’t, higher doses are prescribed. In the cases of idiopathic or diabetic peripheral neuropathy, most doctors (and their patients) have given up on the hope of a cure. While neither of these conditions has a “cure,” we have found that the symptoms of burning, numbness, tingling, and pins and needles have been eliminated through natural methods. These conditions are representative of a significant loss of the body’s homeostasis, or normal function. The good news is that with these conditions, the symptoms are the disease, so if the symptoms are gone, so is the need for addictive, dangerous drugs. “I was suffering with extreme facial pain that doctors thought was a TMJ disorder, but was eventually diagnosed as trigeminal neuralgia. They prescribed an anti-seizure medication to help control the mini seizures, or spasms, that would accompany the pain. The downside was that I would have “spins” or get lost in a fog that was so bad that I thought I wasn’t going to be “me” anymore and that I was going to lose my job. I met with a neurologist who told me I was going to be on this medication for the rest of my life. Within one week on Calmare therapy, I am back to “me.” I have my life back , I’m back to work, I’m driving again,… The pain has decreased tremendously.” – Shauna Smith Calmare therapy has been miraculous in bringing homeostasis, or normalcy, to areas of abnormal neural feedback. In other words, reprogramming or rebooting normal neural signatures. It doesn’t inhibit neural transmissions from occurring, but helps reprogram the brain to think that things are normal again. Calmare therapy is absolutely non-invasive and highly effective. To learn more, go to: dixiechiro.com and find out more about this amazing therapy on our home page. We have even helped a burn-survivor and a lightning-strike survivor. You can also see these stories on our website. St. George Health & Wellness Magazine | July/August 2016 59

Suboxone: An Opiate Option for Addicts By Dale Stott, MD

There are some 100 million people in America who suffer from chronic pain – and for many of them, opiate-based painkillers can make a big difference in their quality of life. Unfortunately, they also carry the risk of addiction for some people. One of my jobs as a pain specialist is to weigh the risks against the benefits of prescribing pain meds to patients. This can be especially difficult when it comes to people who suffer from addiction or dependency to opiates or other substances, but who also suffer from serious chronic pain. One tool that doctors can use to help people in that situation is a drug called suboxone, which can treat withdrawal symptoms as well as pain, but which can’t easily be misused, or cause a dangerous overdose. Suboxone is a combination of two drugs – buprenorphine and naloxone. Buprenorphine, the pain-killer, has some interesting properties that make it safer and less prone to abuse than other opiates. It causes less euphoria, doesn’t slow down breathing as much, and its chemistry is such that it has a “ceiling effect” – which means that after a certain point, taking more of the drug won’t increase its effect, and might in fact put the patient into withdrawal. At the same time, when taken as prescribed, it can prevent symptoms of withdrawal and treat pain. The other drug in the mix, naloxone, actually blocks opiate drugs from working. So why mix an opiate painkiller with a drug that blocks opiates? Well, suboxone is a “sublingual film” – a little strip that goes under the tongue or on the inside of the cheek, where it dissolves and gets absorbed into the bloodstream. Buprenorphine, the opiate, works pretty well when taken this way – whereas naloxone, the opiateblocker, doesn’t. This means that if it’s taken as prescribed, the naloxone won’t cancel out the opiate, but if someone tries to misuse the drug by injecting it, the naloxone – which does work well intravenously – blocks out the effect. Since it came around over a decade ago, suboxone has been used instead of methadone in many cases to help treat opiate addiction, because it stops the symptoms of withdrawal while being safer, easier to come off of, and harder to abuse than methadone. Many pain practices, on the other hand, have also started to prescribe suboxone in situations where patients suffer from both chronic pain and addiction, or to help a chronic pain patient who has been using opiates for a long time lower their dose without going through withdrawal. If you or someone you know suffers from pain or opiate withdrawals, Suboxone may offer a solution to treat both issues. Contact Zion Pain Management at 435.688.7246 to learn more about safely an successfully managing your pain.

About the Author Dr. Dale Stott started the first pain management clinic in Southern Utah 17 years ago. Over that time, he and the staff at his clinic, Zion Pain Management, have brought relief and an improved quality of life to thousands of patients.

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No Referral Needed

LASER CATARACT SURGERY

Safer and More Precise Reduces Dependency on Glasses Pre-Op/Post-Op Care at St. George Eye Center St. George Health & Wellness Magazine | July/August 2016 61

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centered

healthy and

#healthislife | #wellnessislife | #stghealth saintgeorgewellness.com Photo by George Kalantzes

St. George Health & Wellness Magazine | May/June 2016 63

How Suffering Helps Us to Help Others By Jonathan Decker, Licensed Marriage and Family Therapist “Why me?” This ubiquitous cry of the suffering displays an urgent craving for answers. We try desperately to find reasons for our pain, the assumption being that purpose will help us to endure our sorrows, while meaninglessness makes them unbearable. The answers you find depend largely on what you believe, but there is a universal usefulness for our misery: everything we suffer empowers us to help others. Those best qualified to assist a suffering soul are those who have passed through similar ordeals. I had a hard time in my 20’s. Single life was rough on me: I wanted nothing more than to marry and start a family but instead got years of loneliness and self-doubt. My mother passed away unexpectedly, dropping my family into grief and turmoil. When my father remarried we had to adjust to life as a blended family. What seemed, at that point, like chaos was actually preparation. I now know how to empathize with, and lift, clients and friends who struggle with loneliness, bereavement, and the process of forming a step-family. These are things I could not have fully known if not for my own experience. Of course the experiences of no two people are exactly alike; for that reason it’s usually a mistake to say “I know how you feel.” Nevertheless, experiencing pain can help us to counsel people looking for guidance. Even if we’ve no advice to give, simply knowing that someone cares and understands is often enough to bring comfort and strength. If we suffer because of the consequences of poor choices, that is also an opportunity in disguise. We can lift a voice of warning against addiction, abuse, impulsiveness, crime, and a variety of other choices, speaking from experience and influencing others to avoid our mistakes. In the case of those who feel they’ve wandered too far for redemption, our journey from darkness to light can serve as a template for them to make things right. Our pain also helps us to be more compassionate and tenderhearted towards others who suffer, which in turn leads to some of the most joyous and satisfying relationships of our lives. One summer, after a particularly painful breakup and the sudden death of a friend, I sought to lighten my sorrows by lightening those of others and began volunteering at a nursing home. Once or twice a week I visited with people whose health was failing, who’d lost their spouse, and who didn’t see much of their family or friends. We’d play cards, watch movies, and share stories from our lives. These became some of my most cherished friendships, and it helped me to find my happiness again. There are a myriad of possible reasons why we suffer, but the one that always applies is that our misery empowers us, if we let it, to lift one another, to grow together, and to experience joy with one another.

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If you’re lonely, befriend and uplift others who are lonely. If you’re sick, let other afflicted persons know that they’re not alone. If you’ve made poor choices, use your experience to warn others or let them know that hope isn’t lost. Sometimes the only purpose our misery has is the one that we assign to it. Choose to let yours make you a force for good in the life of someone else; it’ll help you both to heal.

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About the Author

sghw | WisEa L L N E S S Jonathan Decker 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 yourfamilyexpert.com.

St. George Health & Wellness Magazine | July/August 2016 65

Beating the

Heat By Kelli Charlton

The dog days of summer are known as the hottest, most uncomfortable days in the northern hemisphere, and we certainly don’t escape this annual occurrence here in Southern Utah. Older adults are at a higher risk for heat-related illness, and must take extra precautions not to overheat while staying active. Obvious precautions include: 1. Staying hydrated - Taking in plenty of fluids, because water regulates our temperature; even a loss as little as 2% can make a difference. 2. Balance electrolytes - Critical because electrolytes are important in kidney and adrenal gland function, muscle and nerve cell function, cardiac function, and water balance and distribution. Stay away from the highly marketed sports drinks that are high in fructose corn syrup – they are NOT the answer! 3. Stay out of the direct sun. 4. Avoid peak “heat” times of the day; generally 10am – 4pm in St George. 66 www.saintgeorgewellness.com

5. Monitor the intensity of your workout. 6. If you wear hearing instruments, consider using drying beads or a drying box to help eliminate perspiration challenges and keep your devices in tip-top condition. (These can generally be found at your hearing instrument specialists office for a nominal fee). Here are some fun ideas to stay active locally: • Get up early to beat the heat; change your schedule and stretch with the rising sun. An early morning stretch done outdoors may not only keep you limber and energized, but you may also inspire your neighbors. In addition, I have found that if I am active in the morning, I reap the benefits of the cooled earth. (Staying active at night means that the asphalt or concrete is still warm during the height of the summer, making for hot tootsies). • Shift your workout to the water – the water is a great place to work out. Resistance workouts, swimming laps, even walking in the shallow end can raise your heart rate – early or later, but not during the heat of the day.

sghw | • On those really hot days, don’t be afraid to move your workouts indoors. Watch a movie from the floor or a chair and do some yoga moves. If you belong to a gym, walk on the treadmill or use the elliptical machine, or find an indoor walking track. • Find a cool spot: 1. At 9,000+ feet and only 30 miles away, Pine Valley mountain has a multitude of trails to walk, hike, or ride. 2. Cedar Breaks National Monument is less than an hour away and with the rim at 10,000 feet elevation; this day-trip will provide a respite from the heat and some nice diversity in fauna and flora. There are several trails which provide access to the beautiful scenery: Campground Trail, which is ADA compliant, provides views of the amphitheater. Alpine Pond Nature Trail offers a moderate hike through meadows and forest, along with views of the “breaks” and offers a great area to lunch mid-way at Alpine Pond. 3. Brian Head Resort – If you are up for a slightly longer drive, 1.5 hours from St. George is Brian Head Resort. There, you will find a reprieve from the heat at 10,000 feet. Take a gentle walk, hike a moderate trail, or enjoy a bike ride after

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a short tram ride up the mountain theAweekends | FonI N N C I Aonly. L Note: bike trails are not recommended for novice riders. 4. Although it doesn’t happen often, don’t avoid the rain. Go | MIND & BODY for a walk or bike ride and enjoy the refreshing change that the water brings. | summer F A Mslow I LYyou down. Whatever you do, don’t let the heat of the Staying active is the key to good health and robust, functional aging. For another fun indoor activity, join| the C UCenter L T Ufor R EActive Aging in our Brain Stimulation course by logging on to www.betterbrainprocessing.com to participate in our free 8-week | WELLNESS program.

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Work Cited:

• Hauport, Tina. 12 Ways to Stay Active Despite the Heat. Health.com. Web 5/2016 • National Park Service https://www.nps.gov/cebr/planyourvisit/ hiking.htm

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.

Center for Active Aging | 435.216.5585 | 161 W 200 N Suite #110 | St. George, Uta h | centerforactiveaging.com St. George Health & Wellness Magazine | July/August 2016 67

ICL Freedom By Donna Childs, Richens Eye Center

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I tend to be under the assumption that most people need glasses or contacts at some time in their life, at least for reading or driving – which means I’m always surprised, and a little bit jealous, when I discover someone has perfect vision. It feels impolite of them, honestly, not to have any embarrassing childhood photos of the unflattering glasses they picked out in elementary school. Plus, everyone should enjoy the experience of getting dirt and hair in their eyes because years of contact use have diminished their blinking reflex, right? Would you believe, it turns out that my abstruse sense that poor vision is becoming more of a norm is correct? The journal Ophthalmology published a new paper that looks at worldwide trends in myopia (nearsightedness) by doing a meta-analysis of 145 studies involving 2.1 million total participants. It predicts that by the year 2050, 4.8 billion people will be nearsighted. That’s 49.8 percent of the world’s population. And 938 million people (9.8 percent) will have high myopia, where their nearsightedness puts them at risk for more serious eye problems, like glaucoma, cataracts, macular degeneration and retinal detachment. Nearsightedness varies a bit by region – high-income countries in North America and Asia see more cases than other countries. Which makes sense, since, as the researchers write, “the projected increases in myopia and high myopia are widely considered to be driven by environmental factors … principally lifestyle changes resulting from a combination of decreased time outdoors and increased near-work activities.” Richer countries are likely to have more people working on and playing with screens. In the U.S., myopia has been increasing for some time. A few years ago, a JAMA Ophthalmology study found that between the early 1970s and the early 2000s, cases of nearsightedness in the U.S. increased by 66 percent. According to the new Ophthalmology study, worldwide nearsightedness cases are set to rise even more quickly, increasing by an estimated 140 percent between 2010 and 2050. The study authors do note that they made their projections based on the assumptions that “these lifestyle changes” – less outdoor time, more screen time – “will continue to spread with increasing urbanization and development.” But they also note that things could very well change before 2050 – people could, theoretically, have a less screenbased lifestyle by then. But, if what they say is true, and we are headed down the myopia road with increasing speeds, what can be done? One solution just might be the Visian ICL. Although not as widely recognized as the word LASIK, this extraordinary little eye implant comes to us from a company that has been dedicated solely to ophthalmic surgery for over 30 years and boasts, rightfully so, that over 550,000 Visian ICLs have been implanted to date. In 1996 STAAR began selling the Visian ICL outside the U.S., and it

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received FDA approval for the treatment of myopia in the U.S. in December 2005. This implant is often informally defined | M I N D & B O D Y as an “implantable contact lens,” but the “ICL” in the Visian ICL actually stands | F A M I LY for “implantable Collamer lens.” This designation acknowledges the unique | CAboutUtheLAuthor TURE material that comprises the lens. Donna Childs is a long-time Unlike other IOLs (intra-ocular lenses) associate of Richens Eye the Visian ICL is made from Collamer, | W E currently L L Ndirecting ESS Center, a unique, organic lens material that was the Marketing and Public designed especially for the Visian lens. Relations department. Although not a native to Southern Utah, Pretty cool, right? This proprietary lens the beautiful state beckoned her material has greater biocompatibility than from a young age and stole her acrylic and silicone lenses. This special away from her deeply rooted Collamer doesn’t cause a reaction inside California ancestry. She enjoys sharing her blissful energy as the eye, plus it contains an ultraviolet an independent advertising filter that provides protection for the eye. consultant and certified yoga Not quite bionic, but close. instructor. Donna has three beautiful Imagine walking into your doctor’s children she adores that each office tomorrow with poor eyesight possess the ability to teach and leaving less than an hour later with and inspire her daily. They new and improved, clear vision. The along with her 17 month old “baby-grand” and trusted Visian ICL is an innovative technique circle of friends keep her young, that doctors and patients alike say full of zest for life and always works wonders. With this implantable open to the next adventure. Her favorite quote: “Today is a Collamer lens, we are excited to offer our gift…open it!” patients with moderate to severe myopia a high quality of vision and excellent, safe, and effective outcomes. In short: These lenses are intended to provide visual freedom to our patients that may not be candidates for other refractive procedures like iLASIK. And you can schedule a free consultation to see if you’re a candidate. What are you waiting for? Change the way you see the world, and get ready to see your world change!

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As leading eye care professionals in the So. Utah area, both Dr. Richens & Dr. May are board certified ophthalmologists, each with over 20 years’ experience, certified in Visian ICL. They are proud to provide you and your family the latest cutting-edge technology and best possible outcomes. We believe that when your sight is compromised, your quality of life is compromised. Whether you are a candidate for the ICL procedure or simply need an eye exam, we welcome the opportunity to serve you. Please call 435.986.2020, option 3 for an appointment or schedule your FREE consultation for ICL, iLASIK or KAMRA at richenseyecenter.com.

Change the way you see the world… St. George Health & Wellness Magazine | July/August 2016 69

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Whatâ&#x20AC;&#x2122;s Your

STORY? By Therese Schick

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There is power in a story. So let me tell you a tiny tale… This is actually a true account I experienced many years ago: | While I was running the drive-through at a restaurant, a businessman in a nice sedan drove to the window with his credit card ready. He was on the phone, with a calendar in the passenger seat open to the day’s agenda, and a well-used notebook attached to the dash. He was obviously very busy, and very successful. After| sliding the card and retrieving his drink, I returned to the window where he had his pen ready to sign. His efficiency was impressive. I checked his meal for accuracy and held it out to him. The gentleman had ended his call and reached for his meal. All smiles, and making small talk about how busy he was, I hit him with a common figure of speech, “Wow! It sure looks like you could use another hand!” He looked me square in the eye and then looked down at his right hand. It had been holding his phone throughout the duration of the transaction, but was now resting in plain sight on the stick shift. I saw that he was missing all of his fingers and thumb on that hand. This experience has wiggled around in my memory, staring straight into my mind’s eye with the same intensity as the gentleman who held my gaze. It asks me, “Therese, what are you doing with your life, in spite of the fears/roadblocks/changes-of-plans; real or imagined?” It hollers regularly, “No one can force you into success, nor can they keep you from it!” Whatever your idea of success, there are beautiful examples in the many lives of those around you making success out of hardship. I know a woman who chooses joy and healthy relationships despite abuse as a child; a man who opened a restaurant well into his “third life;” a grandmother learning to play the piano along with her grandchildren; a friend who runs marathons instead of sitting in the wheelchair her doctors say she should be occupying. I don’t know what happened to the hand of the gentleman I met at the drive-through window. What I do know is that it didn’t hold him back. He was successful in spite of his challenges. Perhaps because of them. Humanity is filled with powerful stories – you have one too. Don’t be afraid to share it!

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Therese is a mother of four talented children, three of which used to be orphans, and the wife of an amazing man who is a hard worker and a good leader. She is a franchisee - 4th generation restaurant owner who loves to snow ski, water ski, and play soccer. Therese plays the piano, guitar, and harmonica and loves helping people find their ancestors. She loves reading about true stories where people have survived, and has moved to Italy to unite her family after five years of trying everything else!

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By Brigit Atkin Words can inspire. And words can destroy. Choose yours well. Self-help writer and leadership speaker Robin Sharma nailed it with this powerful quote. We’ve all been on both the receiving and giving end of inspiring words. Or hurtful ones. So we know the boost we get when someone tells us we are amazing and will succeed. Conversely, we know how it feels when someone deflates us with a disparaging remark. We also know how bad we feel when it gets back to us that something we said off-hand to another caused offense and pain. We know words can build or scar, so why do we sometimes speak unkindly? Several reasons come to mind: we are disconnected and unaware, we are frustrated, or we really do intend to hurt someone. Regardless of the reason, when we verbalize something, it is out there forever. Ouch! A couple of thoughts to help: take a moment to breathe and think. As you are thinking, realize: this situation is going to pass, but the words you utter may be imprinted on another person for the rest of their life. Do you really want to tear down that person? Does it bring about a good result, and are your words of disdain how you want to be remembered? Even just a moment of reflection before we respond to a person can save a relationship and lift another. Toby Keith has a great country song, “I Wanna Talk About Me.” So let’s talk about “me” for a minute. Cruelty toward others is actually an indicator of how we feel about ourselves. If we are consistently self-critical, for example, we will tend to be critical of others. When we figure out how to be less critical of ourselves, to forgive ourselves, and to nurture our personal growth, we instill a healthy sense of well-being. That healthy sense of well-being has an uncanny way of kicking ego to the curb, which then enables us to better extend sincere kindness, patience, and forgiveness to others. Let’s examine the correlation between positive self-talk and a healthy mind/body. Do you catch yourself saying things like, “I’m not good with names,” “Nothing good ever happens to me,” or “my body’s falling apart”? Did you know that when you do this, your being and your body believe it? The more you say things like this, the more it will manifest. Do you want to be better with names, feel young and vibrant, and enjoy your healthy body? Then change the way you talk to yourself. Start saying, “I’m great with names,” “I always receive the best and greatest outcomes,” and “I feel great!” Even if you don’t believe it at first, do it. Over time your body and mind will believe it, and things will change. I recently worked with a client who told me his knee was bothering him. It became apparent that in order for his knee to feel better, he was going to have to change his self-talk. He was going to have to make a new habit – one of gratitude and appreciation toward his body, and specifically, his knee. As we discussed his assignment, he acknowledged how well it resonated with him. Before he even got started on it, he knew that his knee would respond to the positive words he would speak to it. This might sound too simplistic, but it works. Words are a powerful force that, over time, form new neuropathways in the brain. When we repeatedly express

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gratitude, repeat affirmations, or express encouragement, the brain develops new| W E L L N E S S thought. This new energy becomes a belief, and if that belief is positive, it will bring about healing. Here’s a fun experiment to try over the summer: choose an issue that you are having trouble with – it can be anything. Then carefully choose some words that About the Author Brigit Atkin – Brigit of will invite and encourage the outcome Brightworks uses alternative you desire. Write these words down, and healing methods to help say them to yourself frequently. Further improve the lives of others the influence of this experiment by facing challenges and difficulties. She is certified extending this new kindness to others. in SimplyHealedTM method By the end of the summer, see what and was trained by founder has changed. This is the fun part. How Carolyn Cooper herself. For more information, visit much better do you feel? How has your www.brightworksbybrigit.com body improved? And how does it feel to use your words to empower those around you? You have nothing to lose and everything to gain here. Just remember – words can inspire, and words can destroy… choose yours well.

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10 Speaking Tips to help Overcome Fear By Jeff Sherman

When you next speak you will be ready. You will be calm, collected, and prepared to address the crowd, right? It could happen. Here’s how. Begin by changing the way you look at nervousness. Some years ago, my youngest son was preparing for a very competitive soccer game. He explained to his older brother that he always seems to get nervous right before such a match. His older brother then shared an impressive view on nervousness. He taught that it could be viewed as a sign that the body was gearing up for the big game. He suggested that the nerves his younger brother was experiencing were related to heightened perception, increased heart rate oxygenating his systems, and muscle tenseness in preparation of the event. “Just think of it as your body getting ready to do its best,” he said. Many speakers experience similar nervousness and perhaps even trepidation. They may experience dry mouth, a racing heart rate, nervous stomach, or sweaty palms as they take the stage. Are you one of them? Such feelings are common. Perhaps it is just your body getting ready to do its best. We all experience fear in one form or another, especially when all eyes are focused on us. Public speaking is commonly dreaded for that very reason. The phenomenon known as glossophobia, is the intense anxiety of public speaking. Some statistics place fear of speaking more rampant than fear of snakes or even fear of death. Imagine, greater than fear of death? Recognize that one’s perspective is their reality. Fear only knows what feeds it. Below, I discuss 10 time-proven tips to improve your ability to address a large group.

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.

10) Master listening before speaking. Begin to interact with others in such a way that you increase your ability to listen. While conversing, instead of thinking about what you might say next, redirect your full attention to what the other person is saying. Think only about fully understanding them. This practice prepares you to improve your speaking. It helps you easily recognize speaking cues that make listening more rewarding. Great listeners make better speakers.

you pacing? Do you lack energy? Be effective by attracting the glance as well as the mind.

9) Aim for the heart. If you want to draw in the crowd, speak to their hearts. People of all shapes and sizes, status, and position are sitting in the audience. Like you, they have feelings that create emotion and energy. People gravitate to speakers who move them. Your audience is not critiquing you, rather they are anxious for you to be successful. Most audiences are very kind and looking forward to the experience.

3) Humor increases oxygen to the brain. Make them laugh. Spontaneous humor is best. And it requires practice. Typically, you are more apt to be funny if you plan to be. This is not to say that canned humor is funny, generally it is not. But the patterns of humor are effective. For instance, a surprising statement in a list of expected statements will always raise a brow: “I had everything I needed to successfully traverse the rigorous trail on my mountain bike; my helmet, my gloves, and my assorted bandages!”

8) Fluff is for pillows, speak on purpose. Keep your content relevant. Your speech should address the topic, clarify the issues, and form a story allowing the listener to easily assimilate the material. This is true of your medium selection as well. Avoid multiple fly-in, fly-out, trapezoid blasts and color bursts throughout your screen presentation. Instead use materials that allow you to convey a message succinctly with a purpose. Content that is easily assimilated wins. 7) “Ready–FIRE!–aim” reduces your chances. You can’t hit a target that doesn’t exist. Know your target. Get ready to speak to that specific audience. Take aim, then fire! You will know when you have hit the bullseye. 6) Find a mentor. Free advice is too expensive! Enough said. 5) Body language is vital. Review past speeches with the sound muted. Watch your speech visually, purposefully. How do you utilize your body language, stage presence, actions, gestures, and hand movements to add expression and distinction to the words you have formed? Are

4) Eye to eye connectivity draws in the audience. This refers to seeing people. More than looking in their direction, seeing people in the audience should include reading their faces for emotional feedback, checking for understanding, and perceiving cognition. The best speakers draw energy from the crowd.

2) Pause for effect. Pause momentarily when you first take the stage. The applause, side talking, and the rustling of bodies must first fade. Wait at least 10 seconds (to you it will seem like 3 minutes) for the audience to settle and they will be more inclined to listen. Additionally, while speaking, your purposeful use of pausing can break the monotony. Rambling on and on can be lethal, yet, an effective pause will heighten awareness. This skill must be developed and used subtly in small doses. Too much pausing may be worse than rambling. 1) Smile like you mean it. And mean it. A smiling sales clerk will attract more customers, more friends, and more opportunities. A smiling speaker will create greater reception. Too much smiling and in odd places of the speech, will come across as insincere, however. A true smile will do wonders. After all, the audience will be looking at your face. Success to you. Enjoy the show. Where possible, invite someone close to you to attend your speech. They will see the best in you. This can bolster your confidence and provide access to honest feedback. St. George Health & Wellness Magazine | July/August 2016 77

Yells and cheers bounce around the domed aquatic center as sever-

SWIMMING T O WA R D S B E T T E R AC H I E V E M E N T

al young swimmers for the Southern Utah Swimming Association (SUSA) ready themselves on the blocks. Dani Caldwell blows her whistle. They dive and begin challenging each other for the lead.

SUSA, which Dani now directs, began in 2001 as a summer league recreational swim team for youth age 7-18.

Dani’s main purpose with the team is to develop the athletes into leaders.

“They come in here and learn to be better leaders,” she explains.

The Dani Caldwell Story

“They learn to work with others, so they then can give back to the community.”

During the swim season, the students go to region championships to

compete against other schools. Each one of them wearing caps for their own school. A week later is the High School State Championships where all the swimmers compete on one team.

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Dani is extremely proud of the SUSA team. It shows in her face and in the way she talks about the event

“It throws all of the kids together into a super meet,” Dani said.

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“At that time, all of our kids are wearing a SUSA cap, and that’s a sense of

community that they can’t get anywhere else. It gives me the chills. Kids that were fighting against each other for 1st, 2nd, or 3rd place. Now they are together, helping each other on the same relays.” Dani explains that not only is SUSA just a swim team, but it’s a family. “We jokingly refer to it as a ‘swamily,’” she laughs.

Dani explains how coaching can be a bit of a challenge at times. “It’s a bit of a roller coaster,” Dani said. “When they have disappointments, you feel that too. Likewise, if they have a great race, not rubbing it in other people’s faces. Having and showing good sportsmanship.”

Ultimately, what Dani believes and integrates so well into SUSA is what

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she explains as the second meaning of the acronym SUSA: Strength, Unity, Service, and Achievement. This credo is what she really wants her kids to practice.

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Am I Too Old to Refinance? By Brandon Hansen

Is there really such a thing as a no-fee loan or re-finance? Am I past the age when it makes sense to re-finance my mortgage to a lower rate? How far below my current interest rate does the market have to drop before it makes sense to re-finance? I get questions like these on a weekly basis, so let me take this opportunity to answer a few of them. First off, you are never too old to re-finance, from a qualifying standpoint. If you’re 92, you can still choose to take out a 30-year fixed loan for payment reasons. Second, it makes sense to re-finance your mortgage when it doesn’t cost you any fees – meanwhile lowering your monthly payments, while keeping the same number of years remaining to pay off your current loan. Let me explain. There is not a magic percentage that the market must drop in order for it to make sense to re-finance. Usually the main concerns are the cost of re-financing, and how long it will take to make up the cost of the re-finance with the monthly savings from the lower payments. Most banks and lenders should be able to customize a loan that fits your immediate needs (costs), taking advantage of today’s record low interest rates, making it easier for you, as a consumer, to decide whether

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or not the benefits of a re-finance are something you would like to do. With the main concern being the closing costs, lenders need to give an option on a “no-fee” or “flat fee” loan, so | itFisAeasier M I to LYmake the decision of re-financing. The no-fee loan is simply the same conventional loan, but the lender or bank will raise the interest rates | C U LT U R E slightly – maybe a quarter of a percent higher than the current best market rate – because they are absorbing the closing costs of the loan | Whigher E L Lon NaE30SS in the interest rate. So, you may pay a quarter percent year fixed rate, but you are also not paying $5,000 in closing costs for the loan. Re-financing is a no-brainer, if you’re able to lower your interest and reduce your monthly payment for zero cost. If you can take out a no-fee loan and reduce your monthly payment, most likely it’s going to make sense... no matter how old you are. The other thing I like to look at is whether or not it will extend the amount of time it will take to pay off your existing loan. For example, if we are re-financing a 30-year fixed mortgage you have had for the past four years, I want to make sure the option remains to pay the new loan off in 26 years, if the client so chooses. The client thereby reduces their current interest rate, lowers their payment, and keeps the same amortization schedule as they had on the existing loan. Most importantly, this re-finance costs them zero dollars. So, to sum it up… you are never too old to re-finance your mortgage if it saves you money! However, you only want to re-finance if the savings are a benefit over the closing costs, which typically means looking at a no-fee or low cost loan.

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St. George Health & Wellness Magazine | July/August 2016 81

Withdrawal for Your Retirement Strategies { Savings

By Dustin Schofield Retirement represents a shift from depending upon income from work to accessing other income sources such as social security, pensions, annuities, savings, and investments. Making this transition from the asset accumulation phase of your financial life to the distribution phase requires striking the right balance between how little you can withdraw and still live comfortably vs. how much you can withdraw and not outlive your savings. The rate at which you draw down your assets, generally known as your withdrawal rate, is the single most important determinant of success in terms of making sure your 82 www.saintgeorgewellness.com

savings last throughout your lifetime. The following is an overview of four basic strategies for choosing how to make withdrawals. Which withdrawal methods you choose to implement will depend on your personal situation. This information provides a good overview, but you may want to enlist the help of a financial advisor to help you choose which method – or combination of methods – works best for you. Keep in mind, regardless of which withdrawal methods you use, the more critical piece in determining how long your savings will last is how much you withdraw and when.

“Income only” method. The first method is the traditional “income only” method. With this strategy you withdrawal only the interest and dividends generated by your portfolio and do not touch the principal. This might be a good option if: (a) you have a substantial portfolio; (b) you have spending flexibility and can restrict your spending to the income your portfolio generates each year; or (c) you have other sources of income (e.g., pensions, annuity payments, Social Security) that can supplement any shortfalls in years of lower than anticipated returns. However, this strategy may not deliver enough income to meet the spending needs of most retirees.

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“Total return” method. A second method to consider is the “total Investment products and services are offered through Wells | MIND & BOD return” method. Using this strategy, your portfolio is invested according Fargo Advisors Financial Network, LLC (WFAFN), Member SIPC. The Schofield Group Investment to your asset allocation guidelines and rebalanced periodically to Management is a separate entity from WFAFN. | F A M I LY maintain the allocation. You determine what percentage you want Investments in securities and insurance products are: withdrawn at periodic intervals to provide income. This strategy can 1. NOT FDIC-INSURED | C U LT U R E be useful if you have a relatively large portfolio, you’re comfortable 2. NOT BANK-GUARANTEED with market volatility, and you can adjust your spending (as market 3. MAY LOSE VALUE fluctuations affect how much income is distributed and the value of ©2016 Wells Fargo Advisors, LLC. All rights reserved. | WELLNESS your portfolio). Dustin Schofield, Vice President 0416-00674 (98718-v1) 04/16 of The Schofield Group “Income floor” method. The third option is the so-called Investment Management in “income floor” method. Using this method, you establish a minimum St. George. amount or “floor” of income that supports your essential spending. This strategy is geared toward generating enough income from lifetime income sources, such as social security, pensions, and annuities, to cover essential needs (e.g., day to day living expenses). Discretionary spending such as travel, leisure activities, etc., is typically drawn from other income sources as well as your investment portfolio. In order to make this strategy work, you need to have sufficient lifetime income sources to draw upon and other sources of income to make up any potential essential spending shortfalls and to cover discretionary spending needs. “Bucket” method. Using this final strategy entails dividing your overall portfolio into separate investment pools or “buckets” designed for a specific purpose. Each pool has its own investment goals, strategies, and time lines. For example, you might have a pool of cash and short-term investments for near-term spending, fixed-income investments to cover mid-term spending, and a balanced stock/bond portfolio to cover long-term spending. This strategy can be less daunting than trying to create a sustainable income stream from one large portfolio and help you feel more in control of your assets. Determining which withdrawal methods will work best for you depends on the size and composition of your portfolio, income needs, risk tolerance, and the amount of flexibility you have A lot has gone into earning your wealth. in your overall spending. Deciding how much We’ll make sure the same goes into helping you manage it. to withdraw when and from which accounts Wealth Management / Investment Planning / Retirement can be complex. A financial advisor can help evaluate your personal circumstances and create For a second look at your portfolio, call: a customized plan that will generate income and (435) 674-3601 help ensure that your portfolio is positioned to 437 S. Bluff Street, Suite 201 continue to generate income over the course of St. George, UT 84770 your retirement years.

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www.theschofieldgroup.com

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.

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St. George Health & Wellness Magazine | July/August 2016 85

DADS MATTER TOO

FATHERING with love and logic™ By Kelly B. Kendall Why does fatherhood matter? Underlying many of society’s most pressing challenges today is the lack of involvement by fathers in their children’s lives. Currently, there are 24 million children in the United States who live in homes absent of their biological father. Children in father-absent homes are two to five times more likely to live in poverty, fail in school, develop emotional/behavioral problems, abuse drugs, be involved in crime, and commit suicide. On the flip side, children with involved fathers are more likely to have better cognitive outcomes, higher self-esteem, higher academic achievement, lower levels of drug and alcohol use, and higher levels of empathy and other pro-social behavior. It is clear that dads matter, which is why Healthy Relationships Utah, a Utah State University Extension initiative, is now providing free, research-based parenting courses for fathers and father figures in the Washington County area. Courses will be taught at various locations throughout the county including DSU, St. George Recreation Center, Washington City Community Center, Tuacahn, The Ledges, Cal Ranch, and Sportsman’s Warehouse. Food and incentives will be provided depending upon location. These courses will utilize the Fathering with Love and Logic™ approach, which will teach how to: 1. Put an end to arguing, back talk, and begging 2. Teach responsibility without losing your child’s love 3. Set limits without waging war 4. Avoid power struggles 5. Guide your children to own and solve their problems 6. Teach your children to complete chores without reminders or pay There is limited seating in each course, so register today at www.healthyrelationshipsutah.org. For any questions, or to schedule a course within your organization, please contact your local facilitator, Kelly Kendall, at 435-669-3377 or kelly. kendall@usu.edu. ABOUT HEALTHY RELATIONSHIPS UTAH: Healthy Relationships Utah offers free, researchbased relationship education courses throughout the state of Utah as part of Utah State University Extension. Each course is research-based and aims to teach valuable skills in helping strengthen relationships. Courses are currently offered in the following subject areas: fatherhood, smart dating, couples, parenting, and stepfamilies. Learn more at http:// healthyrelationshipsutah.org.

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About the Author

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F AinM I LYof Kelly B. Kendall is the USU Fatherhood Education Coordinator the School Family, Consumer & Human Development & HealthyRelationshipsUtah.org. He is also the CEO of Practice Partners, LLC, V.P. of Health & Wellness Solutions, C U LasTadjunct URE LLC, and teaches in the DSU School of Business & Communication faculty. He is passionate about helping empower fathers to be great dads in the lives of their children. He teaches Fatherhood Education Courses throughout Southern Utah including Purgatory Correctional Facility. He loves to travel,W mountain bike, ELL Nwrite, ES humanitarian service where he and his wife are the founders of the non-profit, Socks for Souls; and he loves spending time with his wife, Colleen and family.

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St. George Health & Wellness Magazine | July/August 2016 87

About the Author

Ready… Set… WAIT By David L. Nutter, MA, BCC, AMFT Face it. Parents have been literally barraged, at times, raising their children. Moms jump into a crossfire of activities like soldiers into a foxhole. They coordinate dance lessons, gymnastics, and sports camps. They remind/pester about instrument lessons. They navigate traffic to soccer, baseball, tennis, football, cheer, rugby and who knows where else? Moms rival 5-star hotel concierges and still manage to personally feed their family. They hope for times when Dad might pinch-hit so they could (maybe) fit in something as indulgent as a pedicure or just grocery shop alone. I’ve seen you, staring aimlessly into the refrigerated section of stacked eggs. If they aren’t in cages is it just mayhem collecting eggs? Did you leave clean clothes in the washing machine too long? Is there another repeat-load in your future? Parents endure years of viewing television commercials which can guilt them with a sad song or the look of a “really” happy family. Financial sponsors hammer popular obligations to save and “invest” in their children’s college tuition, the perfect wedding, and, if possible, that little extra to plop down on a starter home. After all, how will kids afford to buy a home on their own these days? Conditioning for everyone starts very early. Pre-schools, little leagues, cell phones, prom gowns, tuxedos, cars, auto insurance, class trips, study abroad, missions – they’re are all part of parenting – or is that really true? Common sense tells us that change and separation is difficult, if we look from the perspective of being left behind. One of my most favorite mentors, Dr. Elliott D. Landau, asked me my philosophy on parenting. I responded that I felt parenting was raising adults, not children. It was the hug I treasured most from that exchange, but the encouragement he added has stuck with me over these past three decades. He said: “Enjoy them not needing you, but taking you with them, wherever they go.” Research by Reuben Hill in the late 1940s and 1950s is still relevant today about families and the changes they can experience, such as 88 www.saintgeorgewellness.com

David Nutter is an Associate Marriage and Family Therapist. His career experience includes military service, management and executive positions and international business consulting. He received his undergraduate degree from BYU and his Masters in Marriage and Family Therapy from Northcentral University, a COAMFTE approved program. David was inducted into two honor societies for academic and clinical excellence and is enrolled in NCU’s PhD/MFT program. During his Master’s program he was mentored by Steve Allred, with a broad range of client ages and issues. He serves as the SGPD Chaplain (board certified) to reduce the impact to personnel and citizens from significant trauma experiences. He has lived in every U.S. time zone and abroad, and appreciates diversity. David is married to his “girlfriend” Diane. Together, they call their 7 children, their spouses/partners and 4 grandchildren their immediate family.

leaving home for military or church service, humanitarian efforts, college, study abroad or simply wanderlust. Hill created a famous relational theory known as the ABC-X model. It asserts that there are relationships between A) The Stressor Event; B) Resources the family brings on that stressor event; C) the Meaning the family assigns to the stressor and X) the Crisis – which is produced by these interactions. Some families, or certain family members, see a son or daughter leaving as a crisis. It is an upset to the comfortable status quo and their departure is seen as dreadful, unpleasant, and the end of an era. Other families see this as an adventure, a new learning experience, opportunities for growth and change and adaptability. The stressor of leaving for college or other destinations is something I assist families with, taking inventory of the resources they have and discussing the meaning they assign to this event. Often the crisis becomes a catalyst for individual and family growth. Whether parents decide to assist their child on their journey by paying all or some of their expenses, or assist them by supporting their independence and work ethic, children are individuals. They find their way with encouragement, love, and interaction. Whether parents embrace the change with excitement and support or with fear and trepidation is totally up to them. You all get to experience this change by evolving, letting go, and then going on your own journey of self-discovery, independence, and finding your meaning as an individual. Your connection will be different. But I believe they will take you with them, wherever they go.

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Prepare Basics | 435-669-3377 | www.preparebasics.com St. George Health & Wellness Magazine | July/August 2016 89

Pre-Planning

Your Life Your Story Your Way St. George | 435.673.2454 | 110 S. Bluff Street, St George Hurricane | 435.635.2212 | 25 N. 2000 W, Hurricane

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The

aynesâ&#x20AC;&#x2122; Story

Our family lives in a small town in Arizona. We have five children, and our oldest son, Easton, is twelve years old. Easton was diagnosed with ADHD when he was seven. He always tried hard in school, but we would spend hours with him every evening completing homework. Struggles with focus led to daily frustration that was wearing on him. He has always been a good kid, but would sometimes get in trouble for failing to control impulses. Our doctor prescribed medicine to help increase his attention span, which helped, but did not completely solve his struggles. It also had negative side effects that made us question whether it was the right course of action for our son. It was hard to see him try his hardest but struggle to be successful. Our second daughter, Melanie, is ten years old. We knew something was not right when it took her until eighteen months old to begin walking, and two years old to begin talking. She would have meltdowns that were so bad she would hurt herself. Her social skills did not develop like those of a normal child â&#x20AC;&#x201C; she was very much in her own world and did not enjoy being around other kids. We visited numerous doctors and specialists trying to determine how to help her. When Melanie was six she was diagnosed with autism and ADHD. She started taking

medication, which helped, but did not solve the problems and had side effects similar to those of Eastonâ&#x20AC;&#x2122;s. She developed a severe tick that we were told was likely due to the medicine. Physical activities such as riding a bike or playing sports were also difficult. She would have accidents at school, even in third grade. Our sweet girl would eat lunch by herself and swing alone at recess. It was heartbreaking when she realized that she never got invited to birthday parties. Our third daughter, Taylor, is eight years old. She was very sensitive and had a lot of anxiety. She has struggled academically more than any of our other children. She had a really hard time learning to read and had to repeat first grade. She also struggles with impulsive behavior, and was diagnosed with ADHD for which she was prescribed medicine. As parents we had a lot of anxiety about the future for our children. How long would this continue? We were exhausted. Every day was an emotional roller coaster and we felt like we were barely surviving. One day I came across an advertisement for Brain Balance. I tore it out of the magazine and stuck it in my purse, where it stayed for several months. One day I pulled it out and decided to research it further. Reading the testimonials from parents gave me a new hope. The closest center to us was in St. George. Melanie and I flew there from Phoenix for an assessment. After spending a weekend at the center, I finally understood why Melanie was struggling in certain areas. I was thrilled to learn that these issues could be corrected and that Melanie could make changes that would last a lifetime, rather than masking the issues. We knew it would be a huge sacrifice, but we also knew that our children would benefit greatly from going through the Brain Balance program. Leaving my husband (their dad) behind, we moved to St.

George where we rented a two-bedroom apartment near the Brain Balance Center. We are now four months into the program. Easton is completely off his medication and doing great in school! He has a new confidence and recognizable maturity level that have given him the courage to run for school vice president. The impulsive behavior he experienced before is no longer an issue. He is just happy. Melanie is showing major improvement in her physical abilities. She has learned to ride a bike and enjoys playing ball and participating in outdoor activities. She finally has a desire to be around other kids! Taylor is a new girl. We have been able to reduce the amount of medication she takes and plan to completely take her off of it soon. She has opinions, and is no longer hesitant to share them. School work is much easier for her to grasp, and she has also learned to ride a bike, just like her big sister! The sacrifices we made have truly been worth it. We are thrilled by the results we have seen, and are optimistic that we will continue to see positive results. We would recommend Brain Balance to any family whose kids are struggling. There is no greater joy than seeing your kids happy, successful, and confident. Brain Balance has been everything we hoped for and more, and is the best thing we could have done for our kids.

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 | July/August 2016 91

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By Betty Anderson

Love Of Th e Coun try The following essay, written by sixth grader Betty Anderson, was submitted to the Elks’ Americanism Essay Contest for fifth through eighth graders, where it took third place. It went on to win at the state level, and she received a cash prize of $350.00. It has now gone to compete in nationals, but at the time of this publication the winners had not yet been chosen.

Sure, you fly the flag in front of your house. Perhaps you wear a flag pin on your lapel. But love of country is more than flagwaving. I have made a list of several things you can do to promote Americanism and love of the country. Connect with a soldier or a veteran. About the Author Slapping on a bumper sticker that says Betty Rae is a 12 year old girl “Support Our Troops” is fine. But the truth who loves hunting, fishing, is, less than one percent of all Americans camping, boating and raising pigs for 4H. Her American serve in uniform, protecting the other patriotism essay won first ninety-nine percent of us. We civilians are place in the state of Utah and far too separated from our military. has been sent off to nationals Another way is to travel the world. where it will compete against all 6th graders across the The cliche is true, The more you see of the nation. Her family and world, the more you love America. Maybe friends are VERY excited to one reason the Greatest Generation had see how she does! such deep love for America is that they’d served their country overseas and seen the rest of the world at its worst. If you truly love your country, get out of your media comfort zone, check out original sources, look up some of the history of America. Arm yourself with facts. When you know your country, it’s easy to love the country. Also, when natural disasters strike, serve your fellow Americans. When you serve others, you bond with others. When you bond with others, you become united. When the country is united, the country is a better place to be in. In conclusion, America is the place to be, so promote it. Connect with veterans, travel the world, research the country, and just help each other out. America is the best, I want it to stay that way.

St. George Health & Wellness Magazine | July/August 2016 93

DXATC Recognizes Senator

Steve Urquhart By DXATC Staff By DXATC Staff

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At their graduation ceremony held in June, Dixie Applied Technology College recognized Senator Steve Urquhart with an honorary Capstone Certificate, celebrating outstanding leadership and commitment to the cause of applied technology education in Utah, and especially to DXATC. President Stephens told graduates and attendees that “Senator Steve Urquhart ‘gets it’. He takes the time to listen and learn. He takes complicated issues and strips away the nonsense, cuts to the chase…or starts the chase…or wins the chase, sometimes all three, depending on the situation.” In learning about DXATC, instead of taking the college at their word, he and his son, Ike, registered for CNC machining. Ike ended up taking the national gold medal at SKILLS USA at the end of his junior year in high school. Top in the nation! Steve wasn’t quite as good a student as Ike, but he came and participated and learned. He was willing to invest the time to become intimately acquainted with DXATC and applied technology education. When he advocates for anyone or for any cause, Urquhart does it wholeheartedly and completely! When something is serious, he is no-nonsense, and doggedly in your face. But, you needn’t look hard to see that Urquhart has a giant heart. He cares deeply for people, especially people who haven’t had a fair shake or great opportunities. He doesn’t just talk about doing the right thing or helping others… he rolls up his sleeves and goes to work. Senator Urquhart, a practicing attorney, wasn’t born with a silver spoon. In fact, he told graduates that he was born on the wrong side

of the tracks in Texas. His father was a carpet layer and a gambler, which meant that he was good at math. His father told him that the mathematical odds were against him, and encouraged him to take education seriously in order to increase his chances for a better life. He suggested he focus on words, because words could make all the difference. Now Senator Urquhart makes a living and makes a difference in the world through his skilled and eloquent use of words. Building on his own life experiences, Urquhart told the graduates that the most important thing is not where they’ll end up, but how far they will go from where they’ve been, or from where they are today. He encouraged them to focus on going the distance, on doing better or doing more every day, on making the distance as long as they possibly can during their lifetime. Senator Urquhart is passionate about equal opportunities for everyone. He is a fighter and a champion because of his own personal journey. The Utah State Legislature will not be the same without his voice, but villages in the African region of Tanzania will never be the same either. Steve Urquhart is starting a new chapter in his life working with the University of Utah in an outreach effort to bring opportunities and hope to those who have little, beginning in Tanzania. He’ll continue to change the world as he lengthens his own personal distance. DXATC salutes Senator Steve Urquhart and wishes him the very best in his new endeavors!

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Firework Phobias in Animals By Dr. Jace King, DVM

Each summer as we approach the month of July, a number of us begin to panic because of what happened last year during the firework display. Some of our pets experience very drastic behavior such as crying, shaking, running away, hiding, and whining. While others have experienced the more subtle signs such as nose licking, over grooming, panting, or just feeling anxious. So what can be done to help in the short term? If your pet hides under the bed it is probably where they feel the safest. Allow them to do this and donâ&#x20AC;&#x2122;t try forcing them out from under the bed. Making a bed around them or giving them some treats or toys would be a great idea. You can also help reduce their fear by turning on the television or radio, closing the curtains or blinds so that the flashing lights are unable to be seen, and holding your pet in a blanket for comfort. What can be done long term? The time to start thinking of this is not the day before the fireworks, but months in advance. There are commercially available sound recordings that can be played at a low volume so that your pet becomes aware but doesnâ&#x20AC;&#x2122;t react to it. At the same time it would be a good idea to introduce toys or a treat so they take their mind off the noise and begin to have fun and enjoy it. Once they have relaxed you can begin increasing the volume and repeating the fun until they learn to not react. This may take months to achieve, but is really worth it in the end. Taking your pet to a firework display is NOT a way to get them over their fear. Taking them on a long walk before the fireworks begin, feeding them early on that day, preparing a safe place for them to hide in, turning on the television or music, closing your blinds and window coverings and checking with neighbors to make sure they are not setting additional fireworks off are all good things to do prior to the firework display. For those pets who still struggle with noise phobias, and training or intervention has helped some but not enough, there are therapy/medications that your veterinarian can prescribe to help reduce the anxiety and fears that these animal experience. These are generally a last resort if training efforts have failed. Most importantly, prepare yourself by preparing your pet for these stressful times, so you and your pets can enjoy the summer holidays. St. George Health & Wellness Magazine | July/August 2016 97

Living UNITED… in Dixie! Stuff the Bus By Rebekah Pectol, United Way Dixie Have you seen the big yellow school bus stuffed to the top with school supplies driving around town? If not, you will get your chance as the 2nd Annual Stuff the Bus event makes its way back to town! Allconnect, a local business since 2005 and top employer of over 200 employees in the St. George area, continues to go the extra mile to “Live United” in our community. This is achieved through their annual school supply drive to help local students within the Washington County School District have the needed school supplies to start the school year out with success. “Honestly, it started several years ago in attempt to help one of our own employees who was struggling,” Janiece Bracken from Allconnect states, referring to their nine-years-and-counting school supply drive. “After that we just kept going and each year it has gotten larger and larger.” With the annual success of the drive, Allconnect wanted to take it to the next level, so they partnered with United Way Dixie in 2015 to bring the “Stuff the Bus” event to our community. This nationally known United Way event offers and encourages other businesses and community members to run internal school supply drives in attempt to reach a goal of stuffing a full-sized school bus with school supplies. “It is very meaningful to all of us here at Allconnect to support our local educational system and children in need,” Bracken explains,

“And we wanted to share this feeling by opening up our school supply drive to others in our community, to not only have a larger impact, but to share in the success!” Joining forces with local organization Backpack 4 Kids, the donated school supplies gathered through the Stuff the Bus event are then put into age appropriate backpacks and distributed through the Washington County School District to children in need. “This event is so valuable to our school district, as there are an estimated 991 children who are considered homeless within our schools,” says Mike Carr, referring to Washington County School District’s 2015-2016 annual MicKinney-Vento report. “The Stuff the Bus event is successful because it teams up with other appropriate local organizations here so that the donated school supplies are distributed to the right places, ensuring that they go directly to these students in need,” says Carr. Although the 2015 event was a huge success stuffing an entire bus, a goal has now been set to fill two full size buses during the 2016 event, which has been scheduled for July 29th. Set by the influence of Allconnect, other local businesses such as Biolife, Target, Canyon Media, and SkyWest Airlines have joined in the fun, as they run internal school supply drives and deliver them to the event. We invite you to get on board the big yellow school bus as well. Join Allconnect, run a school supply drive and help us to “stuff that bus” as we work together to help support our local students get the supplies they need for a successful future! With the example set by businesses such as Allconnect, we witness what it truly means to “Live United” right here in Dixie. For more information about how you can be involved with the “Stuff the Bus” event please visit www.unitedwaydixie.org.

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“Never underestimate the power of dreams and

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the influence of the human spirit. We are all the same in this notion: The potential for| greatness WELLNES

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lives within each and everyone of us.”

~ Wilma Rudolph, U.S. Track & Field Athlete

Will Your Day Arrive? By Jack W. Rolfe I found myself approaching the platform erected inside the Joyce Arena. I could not hold back the anticipation of being handed my diploma from the University of Notre Dame and completing the walk across that magnificent stage. I felt deeply that this was about to be my “27 seconds” at this institution that would change my life forever. From the very first moment I had stepped foot on this beautiful campus five years earlier I knew my life would never be the same. The “Spirit of Notre Dame” had indeed captured my soul. I will never forget that moment in time: at 11:15 AM on the morning of May 18, 2013, I became a “Domer” and part of the Notre Dame family! Not only was it one of “my dreams” to graduate from this wonderful educational institution, but I was accomplishing this at age 53! Yes, the same age that Ray Kroc was when he opened his first McDonald’s restaurant in the Chicago suburb of Des Plaines. Once we moved our tassels from right to left, the graduating students sang the Alma Mater, “Notre Dame Our Mother” and then the “Notre Dame Victory March.” My emotions began to break down and the tears flowed. I held closely with pride the fact that it was my responsibility to take my learning forward to bless the

world. The next day would be the University Commencement exercises inside Notre Dame Stadium. My time had finally come to walk down the tunnel and march out onto that historic field. I would not be carried off afterward on the backs of my classmates like Rudy had been carried About the the Author Author About Mr. off by his teammates after his defining Mr. Rolfe Rolfe is is the the Founder Founder and and CEO of of the the School School of of Life Life CEO “27 seconds,” yet I would carry on my Foundation. This This 501(c)3 501(c)3 Foundation. shoulders the charge to carry on the nonprofit nonprofit organization organization has has aa traditions and mission of this great mission to to increase increase high high school school mission graduation graduation rates. rates. university. One month later on the evening of June 18, 2013, I was watching the final episode of Season Four of the television show The Voice. When Carson Daly announced that sixteen year old Danielle Bradbery from Cypress, Texas, was the winner I felt a tear stream down my face. Yes, that is right, a tear or two. She was living her dream! She came out of nowhere, performed in front of an audience for the first time, competed against thousands of contestants, and never let go of pursuing her passion. So why the tears for me? At that moment it was confirmed once again to me that we all can live our dreams! We are approaching that time of year when young people will be starting back up for another school year. Whether they have yet realized it or not, they are taking steps to someday have the time arrive of fulfilling their dreams. My questions to you are: Will your day arrive? What are your dreams? Are you getting in your own way? There is no time like the present to move forward. Wait no longer – do something today that will point you on the path to fulfill your dreams! I wish you great success!

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This summer expect the unforgettable as Tuacahn Center for the Arts commences its most exciting Broadway in The Canyon season yet. Peter Pan, Disney’s Tarzan, and The Hunchback of Notre Dame will grace the famed Tuacahn outdoor Amphitheatre leaving audiences with smiles and memories to last a life time. PETER PAN With a little faith, trust, and pixie dust the Tuacahn Amphitheatre transforms into a fantasy filled Neverland, the dwelling place of Peter Pan, Tinker Bell, and the Lost Boys. J.M. Barrie’s famous story will come to life about a mischievous boy who can fly and will never grow up. “We are thrilled to have Peter Pan return to the Tuacahn stage after a ten year absence,” says Artistic Director, Scott Anderson. “With Peter, Tink, and the Darling children flying over the Amphitheatre, while Captain Hook and his pirates swarm the stage, this fantastic live production coupled with a stunning panoramic backdrop will be something your family will never forget.” TARZAN Magically, the Tuacahn Amphiteatre changes to the African jungles to present the classic adventure of Tarzan-The Stage Musical based on the Disney film. Tarzan is also an encore production. Disney Theatrical Productions first gave license to Tuacahn to produce Tarzan in 2010. Tuacahn was the first regional theater in America to Premier Tarzan and to have such an honor. “Disney has been very good to us,” Anderson says of the special relationship that has evolved with Disney. The previous production was a smashing success and laid the ground work for other Disney musicals to be shown at Tuacahn. With water rushing the stage and Tarzan swinging high above the audience, it will leave a lasting memory. THE HUNCHBACK of NOTRE DAME* A New Musical Rounding out the 2016 summer show season Tuacahn will take the audience back to 15th century Paris as it portrays The Hunchback of Notre Dame. Based on the Victor Hugo novel and songs from the Disney animated feature, The Hunchback of Notre Dame showcases the film’s Oscar-nominated score as well as new songs by Oscar-winning Alan Menken and Stephen Schwartz. Come See Victor Hugo’s epic story of love, acceptance, betrayal, and what it means to be a hero; told in a way like never before.

Em Grosland as Peter Pan

Peter Pan and Tarzan will run in repertory from the end of May through mid-October, 2016. The Hunchback of Notre Dame will commence in repertory August, 2016. For the opportunity to see all three shows with season packages starting as low as $59.00, experiencing the magic that happens at Tuacahn has never been more fantastic! Call the Tuacahn box office at 1-800-746-9882 or visit www.tuacahn.org to get your tickets and season packages today! *The Hunchback of Notre Dame portrays mature themes and parental discretion is advised for this production.

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Scott Mulligan as Tarzan

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435.627.1300

969 N 3050 E Washington, UT 84790 (in the Festival Plaza by Sportmanâ&#x20AC;&#x2122;s Warehouse & Costco) 102 www.saintgeorgewellness.com

M - F 7am - 6pm | Sat 8am - noon www.WashingtonFamilyVet.com

CALENDAR OF July July 1st George Streetfest on Main On the first Friday of every month, from 6 to 10 p.m., St. George Main Street will close between Tabernacle and St. George Boulevard for the purpose of celebration. Local artists, performers, crafters and vendors will line the street providing a variety of options for food, fun and shopping downtown. July 2nd-23rd DSU Summer Comedy Theater Thursday - Saturday 7:30 pm DSU Summer Comedy Theater Presents The Lieutenant of Inishmore by Martin McDonagh Lauded as “Monty Python meets Quentin Tarantino,” this wildly black comedy opens on a lonely road on the island of Inishmore, someone killed an Irish Liberation Army enforcer’s cat. He’ll want to know who when he gets back from a stint of torture and chip-shop bombing in Northern Ireland. He loves his cat more than life itself, and someone is going to pay.

E VENTS

July 4th 2016 Independence Day Celebration 9:45 am - 2:00 pm City of St. George Independence Day Fun and Games Extravaganza! Bring the whole family for a fun day in the park. Many activities are free: music, food booths, face painting, cotton candy, watermelon seed spitting contest, potato sack races, bounce houses, water wars, dunk tank, our famous 100 foot Slip-n-Slide and a few new surprises! Indoor activities offered at the St. George Recreation Center which will include Extreme Dodgeball, Kids Crafts Corner, and human foosball. 10:00 pm Giant Fireworks Display - A spectacular fireworks display will begin at approximately 10:00 pm following the free concert. KONY Radio will broadcast live, during the FREE CONCERT at 8:00 pm and will also provide special musical accompaniment throughout the fireworks display.

July 9th Rockfest 2016 The Trailblazers O.C. Tanner Summer Concert Series presents Rockfest! Featuring the alternative rock of Wirelefant, classic rock favorites and originals from Mr. Hyde, and John Houston’s Houston Rocket! Rock and Roll… Food… and Fun! Start: 7:30 pm. Admission: $15 Adult - $6 Youth - $38 Family July 24th Pioneer Day Celebration Join Washington City Community Center for a fireworks show to celebrate Pioneer Day starts at 6:00 pm. The Community Center will be having open swim, vendors, food, and the best seating available to watch the fireworks. Firework show at dusk. Please call the WCCC Front Desk for pricing and details (435) 656-6360.

July 2nd Saturday Market Every Saturday 9-11am Tuacahn Presents Saturday Market Free Live Entertainment Pancake Breakfast. Featured Artists City Buses run every hour and 1/2 to Tuacahn Come visit our vendors, arts, crafts, food fun and more.

August August 10th - 13th Washington County Fair Wednesday: 6-11:30 PM Thursday to Saturday: 11:00 AM-11:30 PM Since 1860, the residents of Washington County, Utah have celebrated community pride and agricultural heritage by holding a county fair at the end of summer. Washington County Fair entertains the public with an array of activities including a parade, carnival, demolition derby, fireworks, pageant, junior rodeo, and much more. July 4th Uncle Sam 5K 6:30 am Come run this new 4th of July tradition! Course starts and finishes at the Dixie Sunbowl and runs along the parade route. Every participant gets an Uncle Sam hat, beard, and t-shirt! Come run as Sam and with him at this rocking family friendly fun run! Registration fee includes your Uncle Sam hat (one size fits most!), beard and t-shirt.

July 8th Sunset on the Square July 8th -August 26 (Every Friday) 8:50 pm St. George Town Square becomes an outdoor movie theatre for the seventh annual summer movie series on the 2nd and 4th Friday of each month. Classic movies for adults and children will be shown on the big screen under the stars. Bring your blankets, lawn chairs and goodies! Movies begin at dusk. July 8: Minions July 22: Cool Runnings August 12: Aladdin August 26: Inside Out.

August 13 Hippiefest 2016 7:30 PM - 11:30 PM The Trailblazers O.C. Tanner Summer Concert Series presents Hippiestock! Featuring Catfish John, in dedication and devotion to the musical adventures of the Grateful Dead, a colorful landscape of funk rhythms, soulful harmonies, with Soul What!?, and Utah’s Largest Drum Circle! Peace! Love! Dancing! Food! and Fun!

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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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Quick Resource Guide

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

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

grocery stores

Bicycles Unlimited 90 S 100 E (435) 673-4492 www.bicyclesunlimited.com

Lin’s Marketplace www.linsgrocery.com

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

Advanced Hearing & Balance 1490 E. Foremaster Drive #360 St. George, UT 84790 (435) 319-4700 www.HearingAidDoctor.com

AUTOMOTIVE

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

Health

Alive & Well Mobile Medicine (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

Foot and Ankle Institute 754 S. Main #3 (435) 628-2671 www.feetnet.com Foot and Ankle Institute 754 S. Main #3 (435) 628-2671 www.feetnet.com Gubler Periodontics 368 # Riverside Dr. #7 (435) 688-1344

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 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 WholeFIT Wellness for Life www.wholefitwellness.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

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

Theurer Orthodontics 965 East 700 South Suite 101 www.theurerorthodontics.com (435) 688-8228

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

PHYSical therapy Fit Physical Therapy 1490 E Foremaster Dr #110 (435)652-4455 www.fit-pt.com

RADIO

Cherry Creek Radio www.cherrycreekradio.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 20 N Main St, St George (435) 628-9889

senior games Huntsman World Senior Games 1070 W 1600 S # A103 (435) 674-0550 www.seniorgames.net

SPAS

Casa Blanca 950 W. Mesquite Blvd, Mesquite, NV (866) 401-6021 casablancaresort.com Elite Float Spa 491 E. Riverside Drive (435) 319-8251 www.elitefloatspa.com

Green Valley Spa 1871 W Canyon View Dr. (800) 237-1086

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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