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INSIDE: 12 Ways to Serve This Holiday Season Giving Sight to the Needy in Liberia Spending Your Calories Wisely

NOVEMBER/DECEMBER 2017 SaintGeorgeWellness.com

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Featured Story Giving Back the Sounds of Life to Navajo People 14

Fitness

Finding Help & Hope 16 Fair Weather Riding? Stop It! 18 Winter Workouts: Head for the Great Indoors 19 Make Someone Merry This Holiday Season 21 Does Sitting Negate Your Workout Benefits? Can the use of NEAT Help? 22

The Gift of Health 46 Cycling Favorites for 2018 50 Winter Wellness 51 Functional Fat Burning 52 Transparency in Medicine 53 Compounding and Supplements: Ask the Expert! 55 Skin Cancer: The Ugly Duckling 56 Stem Cell Therapy and Bone Marrow Aspiration 58 WholeFIT: Tips to Prevent Physician Burnout 59 Spending your Calories Wisely 60 Plan Now for a Healthy Holiday 62 Low Libido and Your Health 64 The Calmare Cure for Chronic Pain 66 AlterG Anti-Gravity Treadmill 68

NOVEMBER/DECEMBER 2017 On The Cover: Sound of Life Foundation works on connecting people through communication and community.

Family – continued Youth Diaries: Connecting My Roots Disaster Prep for your Pet 93

Nutrition

Cultivating Body Gratitude 24 Dining Guide 26 Staying Healthy During Cold & Flu Season: The Natural Way 28

Culture

Music With A Message 30 Suicide Prevention 32 Fatherhood: A Crisis in America

St. George Ophthalmologist Travels to Liberia for Humanitarian Trip 70 Some History on Hip Replacement Surgery 71 Writing to Heal - Part II 72

Active Aging

Hearing Loss and Isolation 76 Another Non-Profit Organization? The Bright Side of Adversity 80

Economics Celebrity Concert Series Brings the World to the Southern Utah Stage 37 Featured Business: Preston Office Solutions 38 Utah Food Bank: Giving Life 40 Hop Into Health & Dance Away Dementia 42 Center for the Arts at Kayenta 44 DSU Student Athlete: Gabby Cabanero 48

The Smart Senior Solution to Buying a Home 82 What Every Real Estate Investor Should Know 84 Will Your Finances Be Ready for College When Your Child Is?

Family

Ol’ Crackfoot 88 Dixie State University: Give Where You Live

Stories with Santa 95 Improving our Self-Image and Eliminating Negative Self-Talk Appreciate 97 The Twelve Days of Service 98 Making Your Love Warm 101 Washington City Fall & Winter Events 103 Opioid Use Disorder: The Rising Epidemic 104

Departments 86

Mayoral Message 8 Trailblazer Nation – Letter from the President 10 Calendar of Events 106 Quick Resource Guide 108 Featured Directory Listings 109

Domestic violence often goes unnoticed. But why? Most assumptions about DV include images of physical abuse, with black eyes peering through dark sunglasses; yet some of the worst cases of abuse do not involve physical injury. When hearing about domestic abuse, we often overlook emotional and psychological torture, financial control, and sexual assault. Although these can be more damaging than physical harm, they often remain hidden behind a mask of concealment. In order to see what needs to be seen, learn the warning signs and be willing to start a conversation with someone who remains silent. DOVE can help. Please reach out. 24-hour Helpline: 435-628-0458 | DOVE Center | Shelter, Advocacy, Counseling | dovecenter.org 4 www.saintgeorgewellness.com

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Justin Osmond Editor

Kristi Osmond Editor

Erin Taylor Creative Director

Terrin Parker, PT Copy Editor

Alesha Sevy Kelley Creative Consultant

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

Tiffany Gust, CPT Author, Fitness Section

Chad Olson, MS, LMFT Author, Family Wellness Section

JR Martin, MS, MMS, PA-C Author, Health Section

Brigit Atkin Author, Mind/Body Section

Kelly Kendall Author, Fatherhood

Marianne Hamilton Author, Community Focus

Todd Johnson Author, Economics Section

Jessica Elgin Author, Economics Section

Richard Harder 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 2017.

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Can you believe that we are already at the end of 2017? As we look at everything that has taken place in our personal lives, in our community, and in our country, it’s humbling to see how our challenges can make us stronger and closer. We also see that it’s not the hardships themselves that define us; it is how we handle these hardships that shows our true character and makes us who we are in the end. We may not always agree with others, but we can choose to react to our differences with kindness and respect. As we’ve seen catastrophic events hit our country and the world, we are reminded of the charitable and kind-hearted people who have lightened the burdens of those affected. There is something about tragedy that brings out our compassionate side and demonstrates the capability of the human spirit to set aside differences in order to serve and aid others. We hope to remember the heroes who lift, unite, and inspire us all to be better. As we near the holiday season, it gives us an opportunity to spend time with those we care about and to show our love and appreciation for them. This can be a hard time for those who don’t have family and friends and for those who struggle more intensely with difficulties during the holiday season. As we’ve reminisced about our most meaningful family traditions and memories of past holidays, there are a few that particularly stand out as transforming and rewarding. It is no coincidence that these experiences are the ones where we forgot ourselves to help others: inviting the lonely, widowed, homeless, and sick into our home for a meal; serving food at a homeless shelter on Christmas morning; providing Christmas presents to families in need; going on humanitarian missions; and doing small acts of kindness or service with family and friends. These are our most cherished and impactful holiday memories and traditions. It is what this season is truly about—forgetting ourselves and serving others. So here’s our challenge to you: give serious thought about what you can do as an individual, a family, or a group of friends to help lift someone around you. This can be as simple as smiling at a stranger, writing a thank you to someone who has helped or touched your life for the better, paying for the meal of the car behind you at a drive through, inviting someone who is lonely over for dinner, taking someone a meal or treat, donating to charity, serving in your community, taking someone to the Jubilee of Trees, or lifting someone’s spirits and helping them feel loved. As we do kind things for others, we know that we feel happier and get more out of it than those we serve. Whatever you decide to do, it will make a difference in your life and those you help. Cherish this holiday season and make memories that will last!

Justin & Kristi Osmond Editors

St. George Health & Wellness Magazine | November/December 2017 7

M AYO R A L M E S S A G E

What a great time to be part of the Southern Utah community! We just finished hosting thousands of athletes and their families as they participated in the St. George Marathon and the Huntsman World Senior Games. The organizations and volunteers who staged these events created such a welcoming atmosphere that many of those who visited vowed to make Southern Utah their permanent residence. Their enthusiasm for this area is not surprising: we live in one of the most beautiful areas in the world, surrounded by State and National Parks that showcase the unique beauty of the desert. For many of us, it is the reason we make Southern Utah our home. With these two events behind us, we can relax, reflect on our blessings, and enjoy the holiday season with family, friends, and neighbors. I offer my sincere thanks to all of you for your collaboration, cooperation, and support throughout the past year. You are the foundation of St. George, and your active civic engagement contributes significantly to the well-being of our citizens. I also express my appreciation to all City of St. George employees and public safety personnel for your dedication, commitment, and service. Your outstanding efforts enhance our quality of life and exemplify what building community is all about.

In the spirit of the season, I commend all those neighbors and employees who make a special effort to give back to the community. From Red Rock School’s Thanksgiving Dinner, Washington County Sheriff ’s Shop-with-a-Cop, KONY’s Coins for Kids, and other community volunteer initiatives, thousands of you are spreading goodwill throughout our community with open hearts and generous spirits. As we look forward to the new and exciting opportunities that lie ahead in the New Year, may we remain passionate about working cooperatively to make St. George the best place to live, work, play, visit, and raise a family. I extend my warmest wishes to you and your loved ones for a Merry Christmas, a joyous holiday season, and a successful New Year.

Jon Pike

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

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Itâ€™s that time of year again.

Enjoy the simple pleasures in life.

405 East St. George Boulevard | St. George, UT 84770 | (435) 673-1150 | tcbankutah.com St. George Health & Wellness Magazine | November/December 2017 9

Construction on Dixie State University’s new Human Performance Center is officially underway, and I cannot overstate how thrilled I am for the opportunities this facility will offer the entire Washington County community. Ever since the groundbreaking ceremony during Homecoming week, held the last week of October, a sense of energy and excitement have surrounded this project as crews start the 20-month process. Now, we are left with the impossible task of waiting until late summer of 2019 to move in. A $55 million project, the facility is funded by appropriations from the Utah State Legislature, student fees, and donations from Washington County, the City of St. George and private contributors. The 155,000 square-foot facility, located off of University Avenue in front of the Student Activities Center, will house allied health programs that will prepare students to address the growing healthcare needs of our community. One such program, Recreation & Sport Management, is dedicated to preparing students for rewarding careers in the recreation, sport, fitness, and tourism industries. The degree will provide emphases in Sport Management, Corporate Recreation & Wellness, and Experience Industry Management. Another program, Population Health, will focus on the health outcomes of groups of individuals and how those outcomes are distributed within those groups. The program will offer emphases in Health Care Administration and Public Health. The Exercise Science program will provide students with a firm foundation in anatomy, physiology, nutrition, psychology, and biomechanics that can be applied in a variety of ways, including optimizing exercise sessions, increasing ease and productivity in everyday endeavors, preventing and fighting disease, preventing and rehabilitating injury and training for specific athletic performances. The Human Performance Center will also provide space for Dixie State to partner with the University of Utah to offer Physical

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and Occupational Therapy programs in Southern Utah in another effort to meet the needs of the community and offer students an opportunity to train in the same city they hope to practice one day. Serving as Southern Utah’s premier recreation facility, the center will cater to the needs of Southern Utah’s eventbased tourism industry. The facility will be equipped to host local, regional, and state high school swim meets, Huntsman World Senior Games competitions, and community-sponsored sporting events. The center also will feature a 50-meter Olympic-sized swimming pool with deck and spectator space, making it the only Richard “Biff” Williams President of pool in Southern Utah to meet NCAA Dixie State University requirements to host Division II meets and only the second in Utah to do so. In addition to housing Dixie State’s Campus Recreation and Intramural programs, the building will include exercise facilities such as basketball courts that convert to indoor soccer venues, a student fitness center, and a massive climbing wall. Another really neat highlight of the building is an indoor track that connects to an open-air rooftop track via a suspended sprint track. Additionally, the roof will provide space where the University can host special events outside. As we continue to make progress on this project, I will provide updates as they are available. I am excited to share with you the positive changes the Human Performance Center will bring to Trailblazer Nation and the lives of Washington County residents.

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Giving Back the Sounds of Life to

2017 has been an amazing year for the Sound of Life Foundation. We have been able to serve in our local communities as well as communities in Guatemala, Jordan, and Ecuador. These have been life changing experiences, not only for those who have received the gift of hearing, but for the volunteer providers and staff. What we didn’t know was that our most rewarding experience would happen in a community close to home. Not long ago, the Southern Utah Deaf and Hard of Hearing Program offered amplification devices to the Navajo Nation on the Utah side. Problems arose when they found that the devices could not be used in the Navajo community, since the devices require electricity and many of them do not have electricity to recharge those devices. They knew that these amazing people needed help, so they reached out to us and we immediately jumped on this opportunity. Planning this mission trip was a bit challenging. We were unaware of the hoops we’d need to jump through to provide services for these individuals. We were told by many that the idea of helping in that community was great, but that many would not show up. As the time approached for us to leave on this trip we were told to expect about 100 individuals maximum over two weekends. Our first clinical day in Bluff, Utah, there was a lot of skepticism. People were worried that it was some sort of scam and kept telling us, “This can’t be real, you must want something from us.” After we had tested and fit a few individuals with hearing devices, there was a complete change in energy. People were smiling, laughing and willing to share their stories with us. An elderly Navajo woman who was fit with battery operated hearing aids reached up and touched her ears. Unable to speak English, she put her hand over her heart and we knew exactly what she meant. Esther, another Navajo woman, called the senior center after she got home and expressed that she was so excited because she could hear her sheep. Many people looked forward to being able to hear the birds and other sounds of nature, but most were excited to be able to hear their children and grandchildren. Our second trip was a little bit different, since we were actually on the reservation in Red Mesa. Individuals were a lot quieter, but they showed so much more emotion as they anxiously waited to be helped. Johnson, an older gentleman, came in to get his hearing tested. His wife shared with us that she always had to yell at her husband to get his attention. She was always in fear that people would think badly of her because she was yelling at her husband. Johnson was also very embarrassed when she would yell. They were such a sweet couple, and they look forward to being able to communicate with each other and their family.

Navajo People By Franchesca Anderson 14 www.saintgeorgewellness.com

By Sound of Life Foundation

About the Author Franchesca Anderson is the Community Relations Liaison for the Sound of Life Foundation. She graduated from Utah State University with a Bachelors degree in Liberal Arts. She and her husband, Logan, moved to St George where he attends Rocky Vista University.

We had another wonderful experience when a lady came up and said, “I have to tell you something. Before I even knew about this, someone prophesied to me and told me that I would be able to hear again. Now I am here—and I can hear! It’s a miracle, and you are a part of that miracle! Thank you.” These are just a few of the amazing experiences we have had this year. Overall, we saw and helped 200 Native Americans and were able to fit 164 individuals with hearing devices. Seeing the hearing smiles (when individuals are fit with hearing aids and can finally hear) makes everything worth it! We look forward to returning and helping many more deserving individuals. Through generous donations from individuals and businesses, we have been able to provide the sounds of life in our local and global community. Donations help us provide refurbished devices, supplies, and follow-up care. In an effort to treat as many people as possible, we host fundraising events throughout the year. We just held our Swing for Sound Golf Tournament, with great success. We will be hosting A Celebration of Sound Gala and auction on February 10, 2018. We would love to have you participate and help us bring the sounds of life to many others. For more information on how to volunteer or donate, please contact Franchesca Anderson, Community Relations Liaison, at franchesca@soundoflifefoundation.org.

These have been life changing experiences, not only for those who have

received the gift of hearing, but for the volunteer providers and staff.

What we didn’t know was that our most

rewarding experience would happen in a community close to home.

St. George Health & Wellness Magazine | November/December 2017 15

Help &Hope

Finding

at Dixie Regional’s Traumatic Brain Injury Support Group

By McKoye Mecham In 2002 Preston Halladay suffered a traumatic brain injury when he was hit by a car while riding his bike. “I’m normal to everyone else, but inside my head there’s a lot that’s not normal,” he said. “Some things will never heal.” Now, 15 years later, Halladay is attending the newly created traumatic brain injury support group sponsored by Intermountain Dixie Regional Medical Center. “It was a way to help, to see what other people have experienced,” he said. “It helps me tell myself I’m not an outcast. I’m not by myself.” Roger Erickson, MSW, CSW, is a social worker at Dixie Regional and one of the group’s creators. The neurosciences team at Dixie Regional noticed there was a need in the community for support and resources for those with traumatic brain injuries — a sometimes overlooked portion of the population. “We have seen, with every group we hold, the benefits it provides to the community,” Erickson said. “Often we have attendees come up to us at the close of a group with tears in their eyes thanking us for putting this together. So many of them felt alone in their situations and feel so relieved to see that their feelings are not unlike others in similar circumstances. That validation alone has proven to be a huge asset to those who attend, not to mention the free expert education provided by local clinicians who volunteer their time.” The support group is not only for TBI patients, but for their caregivers as well. Halladay and his family have enjoyed meeting other caregivers and experts who are there to answer questions and lend support. “This is something to help you now,” Halladay said. “It is something worth looking into.” 16 www.saintgeorgewellness.com

Some of the topics covered in the support group include caregiver burnout, mindfulness, physical activity, strategies for restful sleep and nurturing relationships after brain surgery. The support group organizers take pride in providing valuable information and creating a comfortable space for those who need support. “I think my favorite part has been seeing the change that it has brought to some of our attendees,” Erickson said. “Some have been able to come out of their shell because they feel safe in our group setting, they know they will not be judged and can express themselves. They also gain the professional wisdom from our speakers whose information provides answers to many questions they’ve had.”

While some experiences and topics are difficult to talk about, the main goal of the group is to make everyone feel included and important — even if attendees don’t want share their thoughts out loud. “Often times when we experience trauma or some kind of huge life change, we tend to believe we are alone in our experience,” Erickson said. “This view can lead to depression and feelings of hopelessness. With a group approach we get to see others whose situations are similar to our own. We gain a feeling of support that comes with the realization that we are not as alone as we thought in our experiences.” The traumatic brain injury support group meets on the fourth Wednesday of every month at 6 p.m. in the Taylor Health Sciences Building, 1526 S Medical Center Drive. The theme is “Gratitude” for the Nov. 22 meeting. If you have any questions or would like more information, please call (435) 251-6817. About the Author McKoye Mecham works as a communications specialist at Intermountain Dixie Regional Medical Center. She is a proud graduate of Dixie State University and she loves living and working in beautiful southern Utah. She is the ultimate Utah Jazz fan, and when there’s not a game on she enjoys reading, going to movies, outdoor recreation, traveling and spending time with her friends and family.

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Fair Weather Riding?

Stop It!

s ghw | WELLNESS By Jay Bartlett

Fair weather has finally returned to St. George! After a very long and hot summer, the temps are mercifully back into the seventies. Perfect. It’s a great time to be a mountain biker! The mornings are warm enough that only a jacket is needed. Midday can now be embraced. Sleep in, anyone? The sun is no longer straight over head, so nature’s colors are very pleasing to the eye! And evenings are gorgeous—both in temperature and photo-worthy sunsets. The only trouble? It doesn’t last. I hate to rain on your parade (perhaps literally) but winter is coming… When you get right down to it, we really don’t have that many “perfect” days to ride, but time and again I talk to people who avoid the cold (or the heat) waiting for the perfect temps to go have fun on their bikes. Not only is that not conducive to overall fitness (which lowers your ability to have as much fun as you wish you could have) but throw in a couple of hectic weekends, and your riding season could be quite short. And nobody wants to lower their fun-quotient! Don’t get me wrong, I’m no superman. I don’t spit in the eye of Mother Nature. There are days that are not fit for a human being to be out. However, not every human being’s definition is the same for what day that is. I remember a ride where my buddy Mitch and I set out to do some big miles when it was twenty five degrees one morning. We didn’t get far before the notion of getting a coffee instead won our hearts. But I do know people who would have finished that ride without complaint. Point is, you need to figure where your threshold is. I didn’t say “comfort zone” because we all need to get out of ours to ride through the less-than-perfect days in the year. The amount of technology that goes into making warm, breathable riding gear has advanced heavily over the last several years to a point where you can layer on warmth for almost any riding/weather scenario, so I’m willing to bet your threshold is much higher than you think it is! Mountain biking helps you generate body heat quite well, especially if you’re climbing, riding undulating terrain, or even downhill (wind chill aside) which uses so much of your body to stabilize the bike and resist gravity, that once you’re warmed up you usually stay warm. Surprisingly, you may even need to remove layers after your initial warm up. Stay positive. I know, it’s cold. But being a grump isn’t going to make it warmer! Give the ride a whirl, for at least a little while, and see how it works out. You may decide to bail for a cup of coffee anyway, but at least test your threshold a bit, then evaluate your clothing choices. Could a

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better pair of gloves or a layer under your helmet have saved the day? Just like riding in the heat of the summer, riding in the cold takes a bit more thought to make the ride enjoyable. Are you a “fair weather rider?” Well stop it! There is a huge gap between a “perfect day” and a day that’s too cold (or hot). The vast majority of days are quite doable with some forethought and a little effort, so the ability to up your fun-quotient is readily available throughout the year. In the meantime, get out and relish these perfect riding days while they’re here!

About the Author

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

Winter Workouts:

Head for the Great Indoors By Marianne Hamilton Admit it: Now that the mornings are chilly, dark and damp, your inclination to jump out of bed and do something healthy is roughly zippo. While a summertime stroll on the trail is (mostly) a no-brainer, in winter we’re much more inclined to heed the siren-call of our sheets. What’s a would-be fitness freak to do? Fortunately, abundant wintertime exercise options can be found throughout Washington County. At each of these venues, not only will you be protected from chilly, soggy climes, you’ll quickly find yourself part of a dedicated community of exercise buffs who wouldn’t think of letting a little something like weather get in the way of a workout. And here’s the best news: Many of these programs come with budget-conscious price-tags. So while you’re doing that holiday shopping for everyone else this year, tuck away a few bucks for yourself, too. Your body (and soul) will love you for it. St. George Recreation Center 285 South 400 East, St. George (435) 627-4560 www.sgcityrec.org

Whether you’re aching to feel the burn during a high-intensity indoor cycling, strength training or Zumba class, or prefer your workouts more on the mellow side—think yoga by candlelight— you’re sure to find the ideal regimen at the Rec. There’s a full-service fitness center, a pair of multi-purpose gyms, four racquetball courts, childcare service, and much more. Open weekdays from 5:30 a.m.to 10 p.m., 7 a.m. to 6 p.m. on Saturdays; admission is $3.50 for adults ($3 for seniors), and $2.50 for the under-17 set. Best best: Monthto-month and full-year memberships give you access to any classes that appeal. Washington City Community Center (WCCC) 350 North Community Center Drive, Washington UT (435) 656-6360 http://www.TheWccc.org

With 110,000 square feet of fun, the Center offers plenty of space for Bootcamp TRX, Kettlebells, Perfect Posture, Senior Fit, Spin, Zumba, and a host of other classes that will have you sweating off those holiday goodies in no time. For the past seven years, the WCCC has won “Best of State” as the Best Public Fitness and Recreation Facility. Missing your morning miles? No problem; just head to the indoor walking track, lace up your sneakers and go. If the laps you prefer are swimming vs. running, the Center’s 8-lane, 25-yard competition lap pool will fill the bill; early-morning aqua cardio classes are also offered on M, W, F. Or, try water walking around the WCCC’s lazy river in the warm water to go easy on your joints. Not sure where to start? Chat with one of the facility’s cheerful personal trainers, who will craft a customized exercise plan for you.

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t. George Utah Senior Citizen Center S 245 North, 200 West, St. George (435) 634-5743 http://coa.washco.utah.gov/st-george

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Boomers, there’s no need to feel intimidated by that crowd of | WELLNESS spandex-clad 20-somethings at your local gym: The Senior Center offers 100+ activities each month, including a full schedule of fitness programs designed specifically for the actively aging. Choose from yoga, ballet, cardio/strength training, circuit training, Zumba, Tai Chi, and—yes, pickleball! If shaking a leg is more your speed, choose from beginning and intermediate line dancing, basic tap, and square dancing instructions. Most classes are offered between 9 a.m. and 4 p.m., with a “suggested donation” of only $1. Bonus: The Center’s Dial-a-Ride program provides transportation to those 60+ TuesdayFriday, 9:30 a.m. to 2:30 p.m. Call the main number to schedule; it’s just $3 one way, or $5 for round-trip service. Sand Hollow Aquatic Center 1244 North, 2400 West, St. George (435) 627-4585 https://www.sgcity.org

Six mornings a week, the double domes at the Aquatic Center reverberate with pulsing music, synchronized stroking, and the amplified urging of water fitness instructors. Even in About the Author January’s earliest, most frigid hours, the Marianne L. Hamilton is air beneath the massive tent is warm and a veteran journalist whose the mood convivial, with as many as 50 work appears in regional and “students” in the 5,800 square-foot leisure national publications, and a marketing writer for Fortune pool splashing toward a common goal: 500 corporate clients. When fitness and fun. During fall, winter and not race walking, hiking, or spring, shallow-water aerobics classes— teaching water aerobics, she which combine cardio, core and strength is a member of the St. George exercises using water-weights, noodles, Arts Commission, serves on the board of Art Around the kick-boards and other equipment—run Corner, and manages media 9-10 a.m.; summer classes begin an hour relations for Georgefest She earlier. For those requiring a gentler water and her husband Doug are also workout, Arthritis Foundation-certified co-administrators of the St. classes are held on Tues, Weds and Fri George Wine Club, and race directors for the Huntsman mornings immediately after aerobics World Senior Games. classes. More of a rugged individualist? Grab a lane and master those miles; lap swims available from 5:30 a.m. ‘til 9 p.m. weekdays; 8 to 6 on Saturdays. Drop-in rates ($3.50 for seniors/youths, $4 for adults) are available, as well as individual and family passes; City Cache Cards are also accepted.

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Make Someone Merry This Holiday Season By Marianne Hamilton According to the American Medical Research Institute, approximately 6,000,000 people over the age of 65 suffer from depression. “Chronic health issues, feelings of loneliness, and loss of loved ones can exacerbate feelings of depression, and make the holidays a very difficult time for some seniors,” the AMRI adds. With one in five St. George residents now in the “senior” category, there’s a good chance that someone you know may well have a case of the holiday blues. Can you help? Absolutely! All it takes is a few hours per week, and a willingness to give. Here are a few ways you can make the season a little brighter for the more “seasoned” members of our community. Food Box Program, Utah Food Bank 4416 River Road St. George 84790 (435) 656-9122 foodbox@utahfoodbank.org The Food Bank delivers free, healthy, monthly food assistance to the housebound and seniors living in poverty. Last year, UFB provided nearly 12,000 food boxes—mostly through the efforts of its caring volunteers. If you have the time, reliable transportation (as well as car insurance), and you’re willing to make a six-month commitment of three deliveries/month, you can truly have an impact on the life of an older Utahan in need. Each delivery takes approximately a halfhour; UFB recommends that deliveries be made by at least two people. So log on and see if you qualify, then find a friend and spread some cheer this holiday season—and beyond.

Senior Companion Program 1070 W. 1600 S., Suite B St George 84770 (435) 674-5757 volunteermatch.org Sponsored by the Five County Area Agency on Aging/Five County Association of Governments, the Senior Companion Program enlists seniors to help other seniors in remaining independent. Senior Companions assist the homebound and their caregivers with daily living tasks, such as shopping or paying bills, and offer friendship and critical personal connections. All Companions receive a small stipend, as well as mileage reimbursement, along with the immense gratitude of their community and those they serve. Valid driver’s license and background check required; must be 55 years of age, and be willing to commit to a minimum of 15 hours of service per week. Community Nursing Services 720 S. River Road, Suite E-101 St George 84790 (435) 652-9077 cns-cares.org/st-george Community Nursing Services provides compassionate care for the seriously ill, those with life-threatening injuries, and those nearing the end of life. Several unique volunteer opportunities are available with CNS, including an option to visit hospice patients in their homes, and capture their life stories via voice recorder. The accounts are then transferred to CD and given to family members, providing a priceless “audio memory book” of their loved one’s life experiences. Through its hospice programs, CNS also welcomes kind-hearted souls who can spend time and lavish care on those who are embarking on the final chapter of their life’s journey.

St. George Utah Senior Citizen Center 245 North, 200 West, St. George (435) 634-5743 http://coa.washco.utah.gov/st-george The Senior Citizen Center could not function without the tireless dedication of its volunteers, says USCC Supervisor Jeanie Johnson. Each day the Center serves nearly 500 guests 60+, offering a full complement of classes, activities, meals, and good ole’fashioned socializing. The Center almost always has a need for amiable volunteers to work at the reception desk. Plan on four-hour shifts, during which you’ll answer phones, provide directions and info on classes and programs, and serve as the facility’s overall Command Central. The USCC also taps its volunteer force to deliver Meals on Wheels, offer transportation to and from the Center to those lacking access to a vehicle, and serve (and entertain during) a nutritionally balanced lunch Tues-Fri. Prospective helpers must complete the Washington County Volunteer Application form, along with the Five County Senior Volunteer Application form. Note: A full Thanksgiving dinner will be served Nov. 21 (the Center will be closed on Nov. 22, 23 and 24), and a gala Christmas banquet will be held on Dec. 21; a $3 donation is requested for each. Of course, the most valuable gift you can give a senior is your time and attention. By virtue of having lived long, full lives, virtually everyone in the “elderly” category has abundant stories to share—and nothing you can ever do will be as cherished as taking the time to listen (and learn). About the Author Marianne L. Hamilton is a veteran journalist whose work appears in regional and national publications, and a marketing writer for Fortune 500 corporate clients. When not race walking, hiking, or teaching water aerobics, she is a member of the St. George Arts Commission, serves on the board of Art Around the Corner, and manages media relations for Georgefest She and her husband Doug are also co-administrators of the St. George Wine Club, and race directors for the Huntsman World Senior Games.

St. George Health & Wellness Magazine | November/December 2017 21

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FITNESS

s Does ghw | Sitting H E A L TNegate H Your Workout Benefits? s ghw | F I Nthe A N C I Ause L Can

NEATHelp?

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MIND & BODY

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F A M I LY

By Tiffany s ghw | CGust UBS, L TCPT,UUSAT, R ESNC

The typical American spends about 7.7 hours a day in a sedentary state. For people between the ages of 60 and 69, | WELLNESS it’s closer to 8.5 hours (Dearing, 2017). Research shows that prolonged sitting can be as bad for your health as smoking (Owen, Bauman & Brown 2008). How many hours a day do you sit? Are there times when you can stand or move around while completing your assigned tasks? I’m sure we can all improve in this area. One way to promote a healthier lifestyle is by increasing non-exercise activity thermogenesis (NEAT). Your calorie burn throughout the day is created by total daily energy expenditure (TDEE), resting metabolic rate (RMR), thermal effect of food, planned exercise, and NEAT. This is the effect when you fidget, chew gum, run errands, do housework, etc. Highly active people expend three times more energy than those who are sedentary. However, there has been a new category coined for those who exercise, but sit for the rest of the day. This is referred to as “actively sedentary” (Suthar). Some studies even show that roughly two hours of sitting will cancel out the benefits of that 20-minute workout. Each unit of sitting cancels out 8 percent of your gain (8% rule) from the same amount of running. This means that if you run for an hour in the morning, but sit for 10 hours during the day, you lose roughly 80% of the health benefit from that morning run (Runner’s World). A study published in the medical journal, The Lancet, states if you sit eight hours a day, you need to do 60 minutes of moderate exercise in order to offset the potential harm to your health. It was also suggested by NIH-AARP Diet and Health study that not only exercise, but NEAT can play a role in preventing obesity, heart attack, cancer, and even premature death. Prolonged sitting is bad for you, no matter how much physical activity you get during the day. The new phrase “sitting is the new smoking” is becoming more and more important to understand. We have got to stand up and move more!

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Here are 10 tips to help you spend less time sitting while at work: 1. Use a step-counter app or wearable device, and set up goals that will keep you moving.

2. Set an alarm to ring once an hour to remind you to get up for a few minutes. 3. Make regular trips to the drinking fountain or water dispenser. (This will also promote frequent trips to the bathroom!) There are many benefits to drinking water, and steps can be considered one of them. 4. Take a 10-minute walk during your lunch hour. 5. Consider having “walking meetings” with a colleague. I do this all the time and, surprisingly, you get a lot accomplished and you can get your creative juices flowing. 6. Plan a standing meeting. 7. Pace while you are on a conference call. 8. Use a standing desk or treadmill desk. (I have both of these, and they are amazing!) 9. Skip sending an email to a colleague—walk over to their desk. 10. Take the stairs! The stairs are the cheapest gym you can find. So, why wait? Get up and take a short walk, stand for that next meeting, or fill up your water bottle. Every step counts towards a healthier tomorrow! (Adapted from http://www.nj.com/healthfit/index.ssf/2017/01/ too_much_sitting_can_ruin_your_health_even_if_you.html)

Exercise Physiologist

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NUTRITION

Cultivating Body Gratitude By Emily Fonnesbeck RD, CD I recently heard the term “normative discontent,” coined in the 1980s by researchers who found widespread negative body image, particularly among women, in the United States. I really love it, I think it describes the issue perfectly, and also makes it so obvious how easily we fall prey to cultural norms, even if they make us miserable. Essentially, it’s become really normal and socially acceptable to hate your body to the point that if you don’t, you are the minority. Isn’t that sad? While this may be more common among women, men come under the same pressure to look a certain way. It starts young, too. A staggering 42 percent of girls in first through third grades want to be thinner, while 81 percent of 10-year-olds are afraid of being fat. Further, eating disorders affect 10 million females and 1 million males. While there are many causes for developing eating disorders, we see exponential increases in body dissatisfaction, internalization of the thin ideal (or muscular ideal) and disordered eating with increases in exposure to media and popular fitness culture. Feeling inferior or flawed can make us desperate, as evidenced by the $60 billion diet industry. Why cultivating gratitude can help As a nutrition professional who regularly counsels individuals with disordered eating and body hatred, I have found real benefit in helping clients cultivate a sense of gratitude for their bodies. With such extreme societal pressures, it may not feel realistic to love — or even like — your body, at least right now. It may be easier to practice body respect, weight neutrality and less emphasis on appearance in general. Shifting focus from appearance to how your body feels or functions can help cultivate gratitude for what it can do, or what it allows you to do. This quote by Robert Holden perfectly summarizes why I feel cultivating gratitude for your body is so effective: “The real gift of gratitude is that the more grateful you are, the more present you become.” As you cultivate gratitude for your body, you embrace where you are, allowing you to connect with what your body needs. This leads you to take care of yourself in a way that can bring about improvements in overall health and well-being.

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

How do you do that? This month of Thanksgiving is the perfect time to implement some tools, tips and skills for increasing your own body gratitude. I reached out to some of my favorite body image gurus to help you in doing so. Below are their helpful, practical, and realistic ideas. “Feeling thankful for one’s body often doesn’t come easily, but everyone can develop a practice of body gratitude. No matter what your size, fitness level or health status, your body is doing its best by you. Begin by choosing one part of your body and saying something positive about it. If this feels too scary, start with an easier, less triggering body part. It could be as simple as, ‘My ears keep me connected to the people I love by letting me hear their voices.’” — Barbara Spanjers, MFT “Learning to cultivate gratitude for your body can feel really difficult when you are struggling with negative body image. One way to combat that is to allow yourself to let in a mix of feelings — both positive and negative. Giving yourself permission to feel grateful for a healthy set of lungs won’t eliminate the judgment you feel about your thighs. But it will open the door for you to have a more nuanced experience of your body rather than one that is dominated by negativity.” — Marci Evans, RD “YOGA! Yoga was the beginning of my well-being journey, and it continues to prove itself valuable. No matter the pose, I feel as though it’s the best way to express gratitude for my body. I accept my body exactly how it is, which creates a space to stretch a little further if it feels right. If not, I’m still breathing, and that alone is something to be grateful for.” — Maggie Danforth, RD I hope this has given you an idea of how to practice body gratitude. While it’s tempting to think you can hate yourself into feeling motivated to change your body, it’s never effective, it keeps you stuck and only causes emotional distress. I know food and body peace is possible and cultivating gratitude is the path to get there. St. George Health & Wellness Magazine | November/December 2017 25

Dining Guide St. George

Benja’s Thai and Sushi

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.

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.

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!

Snow Canyon Cafe at Tuacahn

1100 Tuacahn Dr, Ivins, UT 84738 | 435.261.3575 American, Cafe | Healthy | $ Mon. – Fri. 11am – 8pm | Sat. 9am-8pm Located in the beautiful new building at Tuacahn, overlooking the stunning canyon and outdoor Tuacahn amphitheater, Snow Canyon Cafe is serving fresh, casual, thoughtful meals starting July 10th. The chef driven menu adjusts with the season making use of the best and freshest ingredients in grilled paninis, salads, entrees, side dishes, soups and desserts. Vegan and Vegetarian dishes are always available. Seating is available inside and also outside on the spacious patio. Bike, hike or drive into beautiful Padre Canyon for this one of a kind eatery.

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.

Magleby’s

1450 Hilton Dr, St George, UT 84770 | (435) 652-9600 American, Cafe | Healthy | $$ Mon-Sat 7am – 9pm | Sunday 7am – 2pm MAGLEBY’S HAS BEEN A FAVORITE FOR 30 YEARS! Enjoy your next meal with us at our original Springville restaurant or our new St George location. A PrimeGrade steakhouse with all of your favorite cuts including Rib Eye, New York, and petite Filet Medallions. Their hearty lunches are designed to make sure you don’t leave hungry. The old adage that breakfast is the most important meal of the day rings true at Magleby’s, with options like All-You-Can-Eat Gourmet French Toast and sides like homestyle homefries, they will make you a believer too! www.saintgeorgewellness.com

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.

R ESTAURANT : “ TO RESTORE , REJUVENATE AND RELAX ”

PA I N T E D P O N Y

Restaurant

VISIT PAINTED-PONY.COM

“LIKE” US ON FACEBOOK

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NUTRITION

Staying Healthy During Cold & Flu Season:

The

Natural Way

By Annette Graf & Pam Graf

Pumpkin spice, fall weather, and the holidays are just around the corner. That means more time inside with the heat on, and a perfect environment for cold and flu viruses to multiply. Here are several tips to help get you through the season and strengthen your immune system.

Sleep

Such a simple task! Yet, for many Americans, getting 6-8 hours of sleep is almost impossible. The body cannot heal without adequate rest. Sleep can also give you the energy and clarity of mind to cut down on stress levels that can harm your adrenal glands, therefore lowering your energy and alternating your mood. A Mayo Clinic study of 15,000 adults ages 25-50 noted that people who slept more were more mindful of eating healthier foods, therefore fortifying their immune system. The study case of those who slept five hours or less craved sugary or caffeinated foods that impaired their thinking and their immune system.

Cook with Healing Foods

Staying away from sugars and processed foods—such as cookies, chips, sodas, and anything with white flour—can actually help your gut bacteria for the better. Cooking hearty soups with garlic, turmeric and ginger can contribute to a stronger immune system and help fight pesky viruses, as well as detox your body for better performance. Garlic is high in vitamin C, vitamin B6 and manganese. The active compounds in garlic can also help reduce blood pressure. Ginger root or crushed ginger is a potent anti-inflammatory and can alleviate sore throats quickly. It can target and kill rhinoviruses that cause colds in the first place. Turmeric root can be mixed with honey, lemon and ginger to create a coldbusting elixir that has antibacterial and anti-viral properties.

Get Moving!

Regular exercise can contribute to good health as well as a healthy immune system. One way it may do so is by supporting gut health and immune function. Additionally, getting more movement and staying active promotes better quality sleep. Activity can be any type of exercise, and if you sweat a little, consider this your body’s natural way of detoxifying itself, helping to draw out impurities through your pores. Getting outside for a brisk walk or run on a beautiful fall morning is also good to clear your mind, and gives you an opportunity to “just be.”

Manage your Stress and Meditate

Believe it or not, you can be doing everything on this list and still catch a cold and suffer from a weak immune system. The key is to put your mind at ease, manage your stress levels, and create some “me” time daily. Why does stress affect our body’s immunity? Ongoing stress makes us susceptible to illness and disease. By regulating stress, it may help reduce markers of inflammation in the body, which regulates the thyroid and adrenals. Try meditating and putting away all electronics, focusing on breathing and calming your thoughts. Tai Chi, yoga, and breathing techniques can all help slow down the heart rate and give the body and mind a more quiet space to relax. Try to think positive. Studies show that people who believe they are doing better really do better than others who have the same physical or emotional conditions but are not as positive. By incorporating these strategies and tips, you’ll be able to nip any nasty little bugs in the bud and learn to better take care of your body for the long run. Enjoy the upcoming holidays by preparing yourself now.

Drink Your Greens

You heard your mother tell you to eat your greens, but in this day and age we seem to be running at the speed of light. It is becoming more difficult to find time to sit and eat three perfectly balanced meals, daily. To help with our tight schedules, try blending dark leafy greens such as wheatgrass, spirulina, spinach and kale into smoothies, or simply juice them. You may want to be careful with this quick way of in-taking your vitamins, enzymes and chlorella. Often, your favorite health food store or shop will sell you the perfect “green multi-vitamin” or smoothie, and it contains large amounts of sugar or fake preservatives that will defeat the purpose. Instead, try freshly juiced wheatgrass. One ounce alone contains powerful antioxidants, amino acids, and vitamins that your body needs. Reach for fresh green smoothies that are sugarless, and if a sweetener is needed, use natural fruits and honey. Spirulina capsules or powder can be mixed into your smoothies or protein no-bake energy balls. This little green algae is an excellent source of vitamins. It also detoxifies, boosts energy levels, and alleviates sinus issues. It can even have a positive effect on the brain, aiding in reducing bouts of depression.

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St. George Health & Wellness Magazine | November/December 2017 29

Music Message WITH A

COUNTRY MUSIC SINGER ERIC DODGE BRINGS A PURPOSE TO HIS PASSION THROUGH MUSIC AND CONNECTION

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By SGHW Staff

ountry music singer Eric Dodge has been in the business for years, so it might surprise some to know that he still gets nervous before taking the stage. However, it’s that fear that also motivates him to do more and be better. “My biggest fear was being on stage in front of people,” he says. “Speaking and being in front of crowds still terrifies me. It just turns out, that it is what I should be doing.” Eric discovered his talent for singing somewhat by accident and somewhat by luck. After winning a local radio stations free cruise giveaway, he and his brother Ashton departed for Ensenada, Mexico on September 10th 2001. The next morning, they awoke to the horror of the September 11th World Trade Center attacks. Reflecting together on the tragic events, Eric’s brother asked him if there was anything he had wanted to do in his life but hadn’t—Eric replied that he had always wanted to sing and perform solo, but had always been too scared. Later on that evening, with some encouragement from Ashton, Eric faced his fears and took the cruise ship karaoke stage to perform Garth Brooks “The Dance”. Eric describes the experience as “all a blur,” but the rush of adrenaline he felt as he performed was life changing.

others with kindness, don’t be afraid to stand out and be different. Eric spends much of his time traveling and speaking to youth and other groups about anti-bullying. He stresses the importance of supporting children who are or have been bullied as early as possible. The physical and emotional effects of bullying can last up through adulthood. Over 40% of children in grades 4-12 have experienced frequent bullying, most often in the form of verbal or online cyber bullying. However, it’s important to note that Eric harbors no resentment towards those who mistreated him. He says that these experiences were necessary for him to truly relate to others and the challenges that so many of us face.

To contact Eric about performing or speaking arrangements, or to purchase his book, “Why Not Today?” visit his website www.ericdodge.com

This experience would later serve as a catalyst and be a huge inspiration for his book, “Why Not Today?” In his book, Eric speaks on his experiences dealing with fear, anxiety, depression, and hopelessness. Eric shares that he discovered that the things he was afraid of were the things he needed to be doing the most. He also shares of his experience being bullied. Eric’s family moved to Southern Utah when he was about seven years old. Transitioning to a new neighborhood and new friends is never easy, and unfortunately, many of Eric’s peers did not treat him with kindness. Eric was able to take his experiences and use them as a positive, combining them with his passion for singing. This is where Music with a Message was born—Be kind, treat https://www.stopbullying.gov/media/facts/index.html#stats

Photo courtesy of John Anderson

St. George Health & Wellness Magazine | November/December 2017 31

Suicide

Prevention Know the Signs of Depression By Dixie Technical College Staff Everyone has moments when they wonder if their life really matters. For some of us, it’s a momentary passing thought. For others, it’s a nagging thought that won’t go away. This nagging thought can be so persistent that it can grow and eventually develop into more than just a question. When this happens, and its time to do something different. If you have ever seriously considered that the people in your life would be better off without you, then please keep reading. Obviously, something kept you from acting on that belief, because you’re still here and reading these words. However, that doesn’t mean that the feelings and beliefs have gone away. Believe these three things: 1. Your life matters to the people around you more than you can possibly imagine. 2. Every emotion and problem you’re currently feeling will improve and change. 3. Opening up about your feelings will help you feel better. You may feel completely alone and isolated from any meaningful relationships. You may be feeling things that you believe are going to destroy you. And, yes, you may be suffering something so difficult you believe no one could possibly understand. All of these feelings are absolutely real. They are also temporary. This is why suicide is so tragic. It’s someone making a permanent decision about a temporary problem. If you can’t shake the feeling that your life doesn’t matter and you’ve started to imagine the end of your life, please have the courage to choose life—even if you can’t see a way out right now. Movement is life, so please keep moving, reading, talking, and seeking answers. The Suicide Prevention Lifeline will listen and help you develop a plan. They are available 24-7: Suicide Prevention Hotline: 1-800-273-8255 Or visit their website: https://suicidepreventionlifeline.org/ They have live chatting available, stories of hope, and other resources. You can also call the Intermountain Healthcare Lifeline: 1-800-273-8255. 32 www.saintgeorgewellness.com

There are people who care, even if it’s someone on the other end of a hotline. Knowing that you matter, even to a stranger, can help you get a foothold on the slippery slope of hopelessness. You are in great pain, but you can prevent more pain by choosing life and letting those around you help you move through the pain. Understanding Depression And Effective Treatment Even though everyone occasionally feels sad, these feelings tend to pass rather quickly. By contrast, a person with depression experiences extreme sadness or despair that lasts two weeks or longer, interferes with daily living, and can cause physical pain. Changes in mood marked by sadness, hopelessness, and worthlessness may occur. Depression is one of the most common and misunderstood health disorders. In the U.S. alone, it is estimated that well over 10 million people are affected. Depression is most common among middle aged adults, and women are twice as likely as men to suffer from depression. (The exact reason for this is not known, although social and biological factors may apply.) The reason depression is often ignored or left untreated is because people don’t recognize its symptoms and are sometimes hesitant to admit they may be suffering from an emotional disorder. Unfortunately, feelings of depression are often viewed as a sign of weakness rather than a signal that certain mental, emotional, and physical aspects of a person’s life are out of balance. People with depression who do not seek help suffer needlessly. The fact is that people with depression cannot simply “snap out of it” and feel better spontaneously. Unexpressed feelings and concerns accompanied by a sense of isolation can worsen depression. If depression goes untreated, it can last a long time and worsen other illnesses. Depression can seriously impair a person’s ability to function in everyday situations. Depression is one of the most treatable illnesses when an individual receives competent care. What Are The Causes Of Depression? While the exact cause of depression is unknown, it appears to result from a biochemical imbalance in certain parts of the brain. A

sghw | combination of genetic, chemical, biological, psychological, social and environmental factors likely contribute to the disorder. Between 60-80% of those diagnosed with depression have a family history of the disorder. Anxiety, issues with drugs and/or alcohol and chronic and serious illness such a heart disease or cancer may be accompanied by depression. Significant transitions and major life stressors such as the death of a loved one or the loss of a job can help bring about depression. Other subtler factors that lead to a loss of self-identity or self-esteem may also contribute. Psychotherapy helps people identify the factors that contribute to their depression and deal effectively with the psychological, behavioral, interpersonal and situational contributors. Skilled health and mental health professionals can work with depressed individuals to help pinpoint the life problems contributing to their depression, and help them understand which aspects of those problems they may be able to solve or improve. Options can be identified for the future and realistic goals set that enable them to enhance their mental and emotional well-being. It is helpful to assist the depressed person to identify negative or distorted thought patterns that contribute to feelings of hopelessness and helplessness that accompany depression. Skills can be developed to relieve suffering and prevent later bouts of depression. These skills may include developing or strengthening social networks, creating new ways to cope with challenges and crafting a personal self-care plan that includes positive lifestyle changes. Living with a depressed person can be very difficult and stressful on family members and friends. The pain of watching a loved on suffer from depression can bring about helplessness and loss. Family or couples therapy may be beneficial in bringing together all the individuals affected by depression to help them learn effective coping mechanisms. Sometimes, the circumstances involved in depression are ones over which an individual has little or no control. At other times, however, depression occurs when people are unable to see that they actually have choices and can bring about change in their lives. It is so important to be able to intervene at this point to help them act on this awareness. Thinking styles affect depression. People who tend to be perfectionists, highly critical of themselves or very controlling may be more prone than others to suffer from depression. Environmental influences such as unfavorable family, social, or working environments can cause depression. Seasonal affective disorder (SAD) is another form of depression which is caused by a decrease in the amount of exposure to sunlight a person receives. What Are The Symptoms? The symptoms of major depressive disorder (MDD) include at least one of the following symptoms most of the day, every day, for more than two weeks: • Changes in sleep, appetite, concentration, energy level, and sex drive • Sadness, emotional numbness, and negative or gloomy thoughts • Crying spells, anxiety, agitation or irritability • Loss of interest or pleasure in usual activities

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In addition, MDD involves having at least four of the following | WELLNESS symptoms nearly every day: • Poor appetite and significant weight loss, or increased appetite and significant weight gain • Inability to sleep, increase in time spent sleeping, or trouble sleeping soundly •F atigue, loss of energy •A gitation and restlessness •D ecreased sex drive •F eelings of self-reproach or guilt that are not appropriate • Trouble thinking clearly or concentrating •M emory problems • Thoughts of death or suicide or actual suicide plans or attempts

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How Can I Recognize Depression? 1. Behavioral changes occur, such as a general slowing down, neglect of responsibilities and appearance, poor memory, inability to concentrate and irritability. 2. Differences in feelings and perceptions such as emotional emptiness, inability to find pleasure, hopelessness, exaggerated self-blame or guilt and loss of self-esteem and suicidal thoughts or actions. 3. Physical complaints without any apparent cause, such as sleeping disturbances, chronic fatigue or lack of energy, unexplained headaches, backaches or similar complaints and digestive upsets. How Can I Take Care Of Myself? • Talk your problems over with a close friend or family member and join a support group. •A void being too self-critical or setting goals that are too difficult to reach. • Take a break from daily routines, and engage in fun, entertaining activities. •L earn which activities make you feel somewhat better and focus on them. •D o things for yourself. Take part in activities, even when you may not want to. •D o not withdraw from others. • Eat healthy, well-balanced meals. Avoid drinking alcohol or using illegal drugs. • Exercising several times a week is an excellent way to work off frustrations and tension. • Do relaxation exercises daily and breathing exercises during times of high stress. • Get enough rest and keep your sleep pattern as regular as possible. •P ay attention to grooming and overall cleanliness. •L earn new, positive skills for solving problems. •S ee a physician or therapist if symptoms are severe and prolonged.

Dixie Tech College expresses gratitude to Geoff Steurer, MS, LMFT, and Jonette Reber, DC, LMFT for their insights into depression and suicide. Dixie Tech dedicates this article to the memory of Becki Clements Campbell, our friend, our colleague, and a member of our Dixie Tech Family. We love her, and we’ll miss her. We believe she knew this. If you are suffering from depression, or have thoughts of suicide, please reach out and let someone help you.

St. George Health & Wellness Magazine | November/December 2017 33

: d o o h r e Fath

A CRISIS

“A good father makes all the difference in a child’s life. He’s a pillar of strength, support and discipline. His work is endless and, oftentimes, thankless. But in the end, it shows in the sound, well-adjusted children he raises.” ~Jamaica Gleaner

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By Kelly B. Kendall

There is a crisis in America… called fatherhood. According to the U.S. Census Bureau, 24 million children in America—one out of three children—live without their biological dad in the home. Consequently, there is a “father factor” in nearly all of the societal issues facing America today. I have pondered about the tragic, deadly mass shooting in Las Vegas, and wonder if Arthur Paddock would have committed such a heinous act had his father been in his life rather than out committing crimes himself, which ended with him being on the FBI Top 10 Wanted list. According to his brother, their father was ‘absent’ in their lives, which is one of the tragedies not only in their lives, but also millions of children in the United States. Research shows when a child grows up in a father-absent home, he or she is affected in the following ways: • Four Times More Likely to Live in Poverty: Children in father-absent homes are almost four times more likely to be poor. (U.S. Census Bureau) • More Likely to Suffer Emotional and Behavioral Problems: Children of single mothers show higher levels of aggressive behavior than children born to married mothers. ( Journal of Marriage and Family) • Two Times Greater Risk of Infant Mortality: Infant mortality rates are nearly two times higher for infants of unmarried mothers than for married mothers. (National Center for Health Statistics) • More Likely to go to Prison: One in five prison inmates had a father in prison. (Department of Justice, Office of Justice Programs) • More Likely to Commit Crime: A Study of juvenile offenders indicated that family structure significantly predicts delinquency. ( Journal of Youth and Adolescence) • Seven Times More Likely to Become Pregnant as a Teen: Teens without fathers are twice as likely to be involved in early sexual activity and seven times more likely 34 www.saintgeorgewellness.com

sghw | to get pregnant as an adolescent. (Child Development Journal) • More Likely to Face Abuse and Neglect: Compared to children living with married biological parents, those whose single parent had a live-in partner had more than 8 times the rate of maltreatment overall, over 10 times the rate of abuse and more than 6 times the rate of neglect. (Child’s Bureau) • More Likely to Abuse Drugs and Alcohol: Youth are more at risk of first substance use without a highly involved father. (Social Science Research). Adolescents whose fathers were drug abusers revealed that paternal smoking and drug use lead to strained fatherchild relationships. • Two Times More Likely to Suffer Obesity: Obese children are more likely to live in father-absent homes than are non-obese children. (National Longitudinal Survey of Youth) • Two Times More Likely to Drop Out of High School: Students living in father-absent homes are twice as likely to repeat a grade in school (U.S. Department of Education); father involvement in schools is associated with the higher likelihood of their children getting mostly A’s (U.S. Department of Education); and in the typical elementary school classroom of 20 students, 7 of them— over 33 percent—are growing up without their biological father in the home. (U.S. Census Bureau). Fathers can be physically present but not emotionally, mentally or spiritually present in the lives of their children—such acts as bringing work home, focusing on social media, or texting and ignoring children who crave attention and love. With all of the stresses in life, we tend to forget that we aren’t the only ones ‘stressed out’. Children not only need quality time, they also need quantity time. The way you spell love to a child is T-I-M-E! According to Dr. James Dobson, there are “10 Traits of Highly Effective Dads”. He states, “There is no silver bullet or magic potion when it comes to making great dads. I wish it were that easy, as it could have saved me from many painful fatherhood fiascos. Some of these are no-brainers, however, if you are like me, we sometimes need to be reminded of the basics.”

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W Ewith L Ltheir NESS There are certainly many things fathers can do to|engage children, and the beautiful thing about life is that we get to choose from the numerous ways we can make a positive difference in the lives of our children. It is vital to remember that we are all a ‘work in progress’ and we are sometimes limited on even spending time with our children due to divorce, custody issues, and living far apart. Procrastination is the enemy of being a great father—things like putting off scheduling one-on-one time with each child, scheduling time off work to attend their ball games, concerts, plays and graduations. Great fathers don’t yell, scream at, or abuse their children. We all have the need to love and be loved, as well as to be recognized for our efforts. No father is perfect, however, kudos to those who are trying! One father I know well, shared that he cannot remember his dad telling him that he ‘loved him’ or that he was proud of him and even criticized him, thinking it would motivate him to do better. My heart hurts for those without their father in their lives, however, I am so deeply touched by those who engage and spend time and love their children, especially step-children, or grandchildren they are raising, and many who are father-figures to those without a father. Jim Valvano said it best, “My father gave me the greatest gift anyone could give another person, he believed in me.” 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 loves to travel, mountain bike, write, 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.

10 Traits of Highly Effective Dads: 1. They de-compartmentalized their lives and understand they are the same man, husband and father regardless of where and when. 2. They realize that their manhood and fatherhood are directly tied to their relationship with God. 3. If married, they uphold their wives as their number one in life. 4. They practice meekness, exemplifying the combination of humility and strength. 5. They’ve tied their hearts to the hearts of their children, and create heart-moments with their kids. 6. They honor their child’s unique giftedness. 7. They are great listeners and make themselves available for those “by the way” teaching moments and conversations with their children, creating heart-string moments. 8. They make their children feel special and believe in them. 9. Mercy and grace are a part of their households, especially with discipline and admitting their own mistakes. 10. They take care of the fundamentals or basics. It’s hard to recalibrate your life if it is constantly in the hectic mode, vital to our success as fathers.

St. George Health & Wellness Magazine | November/December 2017 35

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GENTRI

Celebrity Concert Series Brings the World to the Southern Utah Stage Ballet West

Golden Dragon Acrobats — Tuesday, January 30, 2018

The Golden Dragon Acrobats represents the best of the time-honored tradition of acrobatics, which began more than 25 centuries ago. The Golden Dragons are recognized throughout the United States and abroad as the premier Chinese acrobatic touring company of today.

BYU Young Ambassadors — Friday, February 9, 2018

Combining contemporary music and dance, the BYU Young Ambassadors deliver a fastpaced showcase of American musical theater. These talented performers offer a fresh view of the American culture and way of life.

David Wilcox — Wednesday, February 21, 2018 With a rich history of bringing worldrenowned artists to the stage right here in Southern Utah, the Dixie State University Celebrity Concert Series has opened another great season of music and dance. Established in 1958, the Celebrity Concert Series has become synonymous with outstanding, yet affordable entertainment. Prior to its creation, a lineup of concerts was offered to the community as early as 1922, as evidenced by a recently discovered season pass from that year, when five concerts were offered for $2. This year, the Celebrity Concert Series offers a variety of concerts that both music lovers and entertainment seekers won’t want to miss.

Doo Wop Project — Friday, November 10, 2017

Tracing the evolution of doo-wop music from the classic sound of five guys singing tight harmonies on a street corner to the biggest hits on the radio today, the Doo Wop Project re-creates some of the greatest music in American pop and rock history. Featuring current and former stars of Broadway’s smash hits “Jersey Boys” and “Motown: The Musical,” the Doo Wop Project delivers vocal excellence in each and every concert.

Riders In The Sky — Tuesday, November 28, 2017

For more than 30 years, Riders In The Sky has revitalized the genre of Western music made popular by the Sons of the Pioneers, Gene Autry, and Roy Rogers. While remaining true to the integrity of Western music, these musicians have become modern-day icons themselves by branding the genre with their own wacky humor.

Lexi Mae Walker with DSSO — Saturday, December 9, 2017

At just 15 years old, singer Lexi Walker has already performed with Kristin Chenoweth, The Piano Guys, and Lindsey Stirling during her explosive young career. Earlier this year, Walker, who is based out of Cottonwood Heights, Utah, was invited to sing at the Inaugural Ball for the Vice President’s first dance. For her Celebrity Concert Series performance, Walker will be accompanied by the Dixie State Symphony Orchestra.

GENTRI: The Gentlemen Trio — Monday, December 18, 2017

Established in June 2014, GENTRI is comprised of three highly trained tenors: Brad Robins, Casey Elliott, and Bradley Quinn Lever. Pioneering a signature cinematic pop sound, the music of GENTRI is transfused with lush orchestrations and rich, dynamic three-part harmonies that are composed by the group’s producer, Stephen Nelson.

SHUFFLE Concert — Wednesday, January 10, 2018

A modern day ensemble, New York-based chamber music ensemble SHUFFLE Concert delivers a highly engaged audience experience and a high-energy performance. SHUFFLE invites the audience to select the works to be performed from a menu of more than 30 works derived from 15 different styles, with genres varying from classical, baroque, and romantic to jazz, pop, and Broadway.

With a lyrical insight matched by his smooth baritone voice, virtuosic guitar chops, and creative open tunings, David Wilcox has a range and tenderness rare in folk music. First inspired to play the guitar after hearing a fellow college student playing in a stairwell, Wilcox is now 18 records into a career marked by personal revelation and wildly loyal fans.

Ballet West — Thursday, March 1, 2018

From Balanchine to Bournonville and Petipa to Tharp, Ballet West boasts a rich and varied repertoire, elegant artists, and an American style and legacy that is as dynamic, expansive, and unexpected as the Rocky Mountain region it represents. Ballet West has toured the world several times over presenting the very best in American classical ballet.

Glenn Miller Orchestra — Tuesday, March 13, 2018

Keeping alive the legacy of Alton Glenn Miller, the Glenn Miller Orchestra honors the swing music of the American big band musician, arranger, composer, and bandleader. The bestselling recording artist from 1939 to 1943, Miller led one of the best known big bands. The Celebrity Concert Series is hosted in the M.K. Cox Performing Arts Center on the Dixie State University campus. Discounted season ticket packages as well as tickets for each concert for $25 to $30 per show are available. Tickets can be reserved in person at the Ticket Office in the Cox center, over the phone at 465-652-7800 or online at dsutix.com. For more information, visit www.celebrityconcertseries.com.

St. George Health & Wellness Magazine | November/December 2017 37

THE LOCAL TOUCH

Modern business meets ‘old-fashioned’ work ethic In today’s world, it is hard to find people who really care about what they are doing and about the customer they serve.

38 www.saintgeorgewellness.com

When young Richard Preston hand delivered fliers to Saint George residents in 1976 to promote his parent’s new business, R & K Bookstore, he never imaged he would be the owner of an expanding and successful business of his own and the central link in a three-generation chain of local businesses. At that time, Richard’s father, Ken, had already instilled in him – by word and example – the secrets to success in business and in life: have integrity; build quality relationships; be fearless; be determined; keep your word; go above and beyond. Using these values as his guide, Richard opened Preston Office Supply in 1983. Today, the Preston sales and service team gladly provides what they call “the local touch”: a free evaluation and analysis of any business’s office printing needs and equipment. Using the results, the Preston team works with business owners to decide what options are best. Through this service, they are often able to save clients money and boost their productivity. “In today’s world,” said Richard, “it is hard to find people who really care about what they are doing and about the customer they serve.” Many local businesses have experienced Preston’s unique customer care. A local pharmacy had, for years, purchased all of their office printers and copiers from large national chains, often online. While their online purchases appeared to be cheaper it turned out that they were not, additionally they had no one to turn to when the equipment broke or malfunctioned: the pharmacy would simply throw the broken equipment away and purchase another. Preston Office Solutions was able to evaluate the pharmacy’s needs, set them up with a new copier/printer on a cost per page plan (Managed Print Services), and save them thousands of dollars a year while providing local service and equipment that worked. According to Richard, this is the difference between a concierge service experience and a “shopping” experience. Looking back over the years, Richard recognizes that the Preston name has been solidly associated with the Saint George business community for nearly thirty-five years. “Big box stores and big corporations can move in,” he says, “but with Preston Office Solutions, you will always get treated with respect and the suggestions we make will be in our customers best interest.” “Preston Office Solutions makes personalized service the heart of the way we conduct business.” Preston Office Solutions, located at 314 N. 3050 E. in Saint George, is a successful office equipment company. It is an authorized partner with Xerox, offering the nations best document technology for businesses and medical providers, as well they are an authorized Oki Data large format printer partner, which provides printing solutions for building engineers, planners, architects and designers. Contact Preston Office Solutions at www.prestonoffice.com or (435) 628-2997.

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By Rosario E. Flores As the holidays approach, families gather to celebrate another year. The holidays are usually a great reminder of how blessed and grateful we are for the things we have. Unfortunately, this is not the case for everyone. Many people all over the world don’t have a home to gather in, or enough food to make a meal. There are many families in Utah that cannot afford to feed their children. Fortunately, Utah Food Bank aids those in need, giving them an opportunity to thrive— not only during the holidays, but year-round. Last year they donated over 31 million meals statewide and, with their partners, helped 29 countries worldwide. Being the only food bank in Utah, the Food Bank has become part of one of the nation’s hunger relief organizations. In addition to food donations, Utah Food Bank runs several other programs, such as the BackPack Program, that gives kids backpacks full of food to enjoy during the weekend. Through these programs, people in Utah are receiving the help they need—and there is a real need. 1 out of 7 people in Utah are missing meals due to poverty. 1 out of 6 seniors are facing hunger, as well. Through the food bank, these seniors are provided with a week’s worth of food, delivered to them by volunteers. Most times, these are the only visits seniors get. This one small act of kindness makes all the difference! About 60% of the time, these people who are in need have to decide between paying for housing or food. In many cases, they don’t even have that choice. This is why organizations like Utah Food Bank are vital to our communities. But we can’t just leave it up to them. We can all do something to contribute. You can

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donate food. You can give money. Most importantly, you can give your time—the most valuable donation of all. You have such a huge impact on another persons life—not to mention your own. Organizations like Utah Food Bank help us understand the importance of uniting, as a human family, to help one another do better—become better, together, through our actions. So when you think you don’t have enough, realize that there are people who are struggling to get by, and are more than willing to receive help. It is time to be grateful for what we do have, and give to those who don’t. As our favorite holidays approach and the days get colder, let’s aim to make another person’s home warmer with food and love. Remember, “We make a living by what we get, but we make a life by what we give.” Winston Churchill For further information about volunteering or donating, you can visit utahfoodbank.org or contact at (435) 656-9122. Author Bio: Rosario is a student at Dixie State University, pursuing a bachelor’s degree in communication studies. She is passionate about finding opportunities to create beneficial relationships among people. On her time off, she enjoys hiking and traveling to explore new cultures.

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Dunn Law Firm is proud to support The Utah Food Bank and our St. George partners in building a better community. Thank you for your support!

St. George Health & Wellness Magazine | November/December 2017 41

Hop Into Health & Dance Away Dementia

By Bill Brown Red Rock Swing Dance proudly presents a weekly night of swing dancing instruction and fun: Electric Lindy Nights. The event takes place every Wednesday evening from 7:30 to 9:30 pm downstairs at the Electric Theater, 68 E Tabernacle St, St. George, Utah. Electric Lindy Nights consists of an hour of basic or intermediate instruction and an hour of social dancing to practice new skills and dance in a safe, fun environment. “Electric Lindy Nights is my midweek ‘happy feet’ break,” says Angela Osborn-Brown, a longtime member of Red Rock Swing Dance. “It’s a great way to learn something new, have a laugh, and connect with people.” Eric Palmer, President of Red Rock Swing Dance, says everyone is welcome. “The event was designed to benefit both those with no dance experience as well as intermediate level dancers.” Palmer says a partner is not required to come and dance at Electric Lindy Nights, and you don’t have to have a Red Rock Swing Dance membership. Red Rock Swing Dance is a non-profit organization dedicated to promoting the love of social dance in Southern Utah, emphasizing 1920s through 1940s 42 www.saintgeorgewellness.com

dance styles, according to Palmer. Electric Lindy Nights is great opportunity to promote the art of Lindy Hop. “A weekly venue is needed—not only to keep energy high, but also to assist in the ongoing training of all those interested in the dance,” says Palmer. Osborn-Brown pointed out that social dancing has many health benefits. “Not only is it good exercise,” she says, “but it can help improve cognitive function as well.” Recent studies have shown that regularly engaging in social dance lowers risk of dementia by as much as 76%, according to the Health Guidance web site, www.healthguidance.org. The website went on to say that social dancing with different partners, where improvisation was expected and encouraged, had the most benefits to staving off dementia. “It is a lovely way to meet some really nice people and to learn something new,” says Osborn-Brown, “especially if you like big band jazz music.” Electric Lindy Nights is open to all ages, and dress is casual. Cost is $8 before 8:30, and $5 after 8:30. Free parking is available. Please enter from the rear of the Electric Theater. Classes and dancing are downstairs.

About the Author Bill Brown has been participating with Red Rock Swing Dance for five years and has been on their performance team three of those years. Retired from the Air Force Bill has worked as a journalist, in theater, gotten (another) college degree and currently works as projection designer for live music and theater performances. He claims to have two left feet but has fun dancing anyway.

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St. George Health & Wellness Magazine | September/October 2017 45

The Gift of

By Dr. Coleen Andruss The most powerful gift you can give your loved ones isn’t something that can be wrapped up under the tree. The most profound and special gift you can give is a personal commitment to your maximum state of health and well-being. It may sound selfish, but putting your health first is anything but. Your wellness, or lack thereof, can profoundly impact your family and friends. You may think that your health only affects you, but it actually affects everyone around you. You must respect your own body and health. You must feel the joy and the happiness that health brings to you and to those around you. It’s okay to say ‘yes’ to taking the time to care for yourself and stay healthy. If you feel it yourself, you can also give it to others. Giving becomes infectious. In the hustle-bustle time of holidays, we tend to forget the life-changing gift of health. Remember the self-care that we deserve. This is not selfishness nor narcissism. This is simply doing what you need to do in order to stay healthy, energetic, and present in your life. As a physician in the health and wellness business for 25 years, I see multiple medical conditions—most of which can be avoided through better nutrition and more physical activity. So, this holiday season, give the gift of your health. This gift positively impacts everyone around you. Be Active. Take a walk for a tranquilizing effect on your brain to decrease anxiety and improve sleep. Mood is boosted for up to 12 hours after exercise. Enjoy a yoga class, hike or bike. Be outdoors. Sunlight stimulates the production of feel good serotonin. Eat Clean. Fuel yourself with plenty of fresh, whole, organic foods that will nourish your body, give you energy, and support your immune system. Good nutrients release endorphins—the natural chemicals 46 www.saintgeorgewellness.com

that trigger feelings of euphoria and well-being. Sleep. 7-8 hours nightly. 5-HTP is a plant extract thought to increase serotonin, reduce anxiety and improve sleep, 150 mg daily. Drink Water. 64 ounces of water daily to cleanse and provide adequate hydration. Limit alcohol over the About the Author holidays for safety, cleansing and calorie Dr. Andruss practiced as an sparing. Internist for 14 years, and De-stress. Focus on the positive. has specialized in weight Negative thinking can trigger your management for 24 years. She body’s stress response. Remember, and her staff have experienced weight management issues holidays are a time to celebrate with and have a compassionate family and friends. Being optimistic will understanding of patients help you cope with challenges that come in the Healthy Lifestyles up. Get a massage. Use lemon or orange program. Dr. Andruss’s essential oils. Certain citrus fragrances internal medicine background helps her to see underlying boost feelings of well-being and alleviate medical problems when stress by raising levels of norepinephrine, formulating individual plans a hormone that affects mood. Laugh! It that work. reduces the stress hormone, cortisol. If you are already practicing good health and well-being, give the gift of health to others. Gift ideas might include a membership to a wellness center or health club, a gift certificate for personal training, exercise class or dance class, cooking classes or meditation programs, a month supply of prepared ahead foods, a Fitbit, a yoga mat, a set of resistance bands and/or hand held weights, a pickleball or tennis racket, new workout clothes, running shoes, hiking socks, sleep mask, a BPA-free water bottle, reusable insulated lunch bag to inspire bringing lunches, blender for protein shakes, a salad spinner, a tea kettle or tea cup with tea for meditation and healing, a nutritional detox program or cleanse, a trip to a national park, a ski season pass, olive oils/vinegars, herbs, nuts, or roasted chick peas in a glass jar, or oranges. Maybe the gift of knowledge is the best choice for certain individuals: books on health and wellness, or a subscription for a health magazine or newsletter. A gift that benefits health can have a lasting impact. There is no better way to show someone you care than to give them something that helps them gain confidence, feel stronger, and have a lot of fun while doing so. But also choose to give yourself the gift of health and happiness. See it as a way to actually give more to the people you love. Each small choice will give you so much momentum that it cannot help but change your life—and the lives of others.

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St. George Health & Wellness Magazine | November/December 2017 47

DSU Student Athlete Profile:

In life, opportunities knock. It’s up to us to answer. Dixie State University student Gabrielle Cabanero has answered her life-callings with an energy, effort, and effervescence few of us can match. A three-year member of the women’s basketball team, Cabanero was appointed to the NCAA Division II Student-Athlete Advisory Committee (SAAC) in January 2016, and will begin her term immediately, serving through January 2019. The SAAC serves as the primary governance arm representing student-athlete interests in Division II affairs. SAAC members serve as student-athlete liaisons who monitor and discuss happenings on campuses, within conference, and at the national level. Cabanero has also been named as a representative of the Pacific West Conference. Her role, among other things, is to see that student-athletes’ voices are heard. “We are proud of Gabby… for achieving this tremendous and historic accomplishment for the PacWest Conference,” says PacWest Commissioner Bob Hogue. “[She] earned these honors through [her] dedication to the PacWest SAAC, and we look forward to working with [her] at the national level over the next year.” Cabanero is looking forward to serving her conference and campus with confidence. “I couldn’t be more thrilled to be selected for the NCAA Division II SAAC,” says Cabanero. “This is a huge opportunity to exemplify the many characteristics I have, while ensuring to represent the student-athletes and Dixie State University to the fullest.” It takes more than just ball skills to juggle all that Cabanero does on a daily basis—responsibilities as a student, an athlete, a conference rep and SAAC member—but somehow Gabby does it all, and she does it well. She holds a 3.4 GPA in computer science at DSU, and was an Academic All-PacWest selection last year. Cabanero is the oldest of two children. Her younger brother currently attends UNLV, and plays for the UNLV Marching Band. Her father is retired Air Force, and her mother just graduated from culinary arts school and is working at a 5-star Las Vegas restaurant. Dixie State’s proximity to Cabanero’s hometown of Las Vegas was enticing—the fact that her family and friends could come and watch her play was a big perk. She started her athletic career at DSU as a walk-on, but was soon given a full-ride scholarship. She fell in love with the Burns Arena, and the feeling of community she encountered here in St. George. She is impressed with the DSU campus, and the expansion that is currently underway. As a national advocate for student athletes, Cabanero has focused her attention toward mental health and sexual assault awareness on campus. When asked about her interest in mental health, she mentioned that it comes from personal experiences she has faced as a student athlete. She expressed her excitement regarding the recent changes at SAAC, and the fact that they have started to allow students to vote, giving them a voice on the committee. Cabanero is currently studying computer science with an emphasis in IT. She saw that there was a small ratio of females in the program, and felt she wanted to excel in this field. She hopes to get an internship with the NCAA following graduation, and move to Indianapolis for a year for their Postgraduate Internship Program, which provides on-the-job learning experiences at the national office in Indianapolis to college graduates who are passionate in their pursuit of a career in college sports administration. Cabanero is encouraged about the future, and grateful that her coaches are so understanding of her commitment to SAAC—even though it means she may miss a game. According to her, “Even if I miss a game, I will be there to help make life better for student athletes across the nation, and besides— there’s more to life than basketball.” But she does love the game, and she is excited to be a part of this 2017-2018 team—a team she says will make a huge statement this year in the conference. “Our team is gelling together well,” she says. “We have a strong core group who can win games.” And as for Gabby Cabanero? Well, let’s just say she is winning at life.

Gabby Cabanero By SGHW Staff

48 www.saintgeorgewellness.com

2017-2018 UPCOMING HOME GAMES Nov. 3

MEN’S BASKETBALL VS. WHITTIER COLLEGE (EXHIBITION)

5:00 PM

Nov. 17

WOMEN’S BASKETBALL VS. COLORADO MESA

5:00 PM

Nov. 19

WOMEN’S BASKETBALL VS. MONTANA STATE - NORTHERN

3:00 PM

Nov. 21

WOMEN’S BASKETBALL VS. ANTELOPE VALLEY

4:00 PM

Nov. 24

WOMEN’S BASKETBALL VS. WESTMINSTER COLLEGE

2:00 PM

Dec. 2

WOMEN’S & MEN’S BASKETBALL VS. ACADEMY OF ART

1:30/3:30 PM

Dec. 9

WOMEN’S & MEN’S BASKETBALL VS. AZUSA PACIFIC

1:30/3:30 PM

Dec. 30

WOMEN’S & MEN’S BASKETBALL VS. POINT LOMA

1:30/3:30 PM

Jan. 3

WOMEN’S & MEN’S BASKETBALL VS. BIOLA

5:30/7:30 PM

Jan. 5

WOMEN’S & MEN’S BASKETBALL VS. DOMINICAN

5:30/7:30 PM

Jan. 8

WOMEN’S & MEN’S BASKETBALL VS. CALIFORNIA BAPTIST

5:30/7:30 PM

All Times Mountain, tentative and subject to change

facebook.com/dixiestateathletics

For tickets call 652-7800 or visit DixieStateAthletics.com

@dixieathletics

Annual Arts and Crafts Boutique at Sun River St. George Join your friends and neighbors on Saturday, November 4, 9 am to 3 pm at the Sun River St. George Community Center (I-15, Exit 2 to SunRiver Parkway then 3rd right) 4275 S. Country Club Drive. There will be over 40 artists and crafters displaying and selling a variety of items including oil paintings, wood carvings, crocheted and knitted items, metal yard art, embellished clothing, Christmas ornaments, baby quilts, self-published books, carved gourds, semi-precious jewelry, fine art photography, pottery, silk flower arrangements and much more. Lunch and refreshments will be available for purchase. Free Admission. All event profits will be donated to the Community Soup Kitchen, a division of Switchpoint. For further information, please visit www.sunrivertoday.com St. George Health & Wellness Magazine | November/December 2017 49

now, we totally get it. Riding bikes is fun. But sometimes shopping for that new bike or new helmet or the right pump is intimidating. Walking through the doors of the local bike shop can be overwhelming with all the types, styles, colors, materials, prices, accessories, etc. It doesn’t have to be that Women way. First word of advice: ﬁnd aRide place to shop where you A new club has landed in Southern feel comfortable and welcome and then ask questions.

s e t i r o v a F g n i Cycl for 2018

Utah for women who mountain bike, thanks to Angie Anderson. “I wanted to Tyrel Harlan is the Service Manager at Rapid Cycling, a start a women’s mountain bike club to local bike shop here in St. George. “Asand simple provide ladiesHarlan a way tosaid, get out ride as a bike should be, it with can get complex. I just want About the Author othervery women! There are so many Holly O’Keefe is an owner people to enjoy ridingwomen their who bikes. and answer wantItolisten start mountain biking, of Rapid Cycling and board questions and hope I help conﬁdence. I try out to answer but build are intimidated by going with a member of Southern Utah questions in a way customers understand, regardless of Bicycle Alliance group of men or don’t know how to start. their cycling experience. We have an open service Having center women-at both of our locations so people can be involved and can feelthe pressure off and allows only groups takes By Holly O’Keefe women riders to feel safe and comfortable on a comfortable asking questions as we work on bikes.” bike! We’ll offer weekly rides for club members Cycling is different for everyone. Some ride a bike to commute, and monthly events When walk they are for anyone interested in the others race to feel the thrill of competition. Many use you cycling as a into a bike shop, remember RideThey club!” are Angie is anto avid mountain biker in Southern Utah thereoftofitness. help you. their job. there answer means to an end, a way to keep a certain level There That are isWomen and information on her new clubnot can be found at womenrideutah.com. and you feel comfortable; only also the people who simply enjoy the wind your in theirquestions hair and hop onmake a bike to feel like a kid again. when you are buying a bike, but for years after. Be willing Network Whatever the reason to ride, many cyclists love everything that Smith to answer their questions, they want to get to know you “Smith helmets just look good,” says Jordan Bracken, comes with riding a bike. Rapid Cycling in St.help George, has and youUtah, feel relaxed in the store. Shop Manager at Rapid Cycling. With cutting edge comprised a collection of current cycling favorites for Southern Utah. technology, Smith helmets are well-ventilated and “We love when customers to come out with provide want superior impacthang absorption. On top of all Amiti-E by Liv us in the shop. Sure, we have to get our work done. We want that, Smith eyewear and helmets are designed to function together, Women, your e-bike is here. The Amiti-E to get bikes serviced andallowing back tosunglasses the customer as quickly as to be stored on the front of the helmet. The new is designed by women for women who love to possible because we understand people want to ride. But Smith Network is a helmet for commuters. With a removable visor, cruise on the road. Front suspension and wider we really do love when people enjoy us personally and the Network provides a unique ability to block the sun with the tires add extra comfort and stability on any want to be part of our community,” Harlan said. performance of a road helmet. surface, making Amiti-E+ the perfect bike to get rolling.

Take advantage of the free clinics most local bike shops Lance Armstrong’s Podcasts Lance Armstrong is still a controversialoﬀ name. He was er. Not onlystripped is it a chance to get educated and learn the of his cycling titles, accused of being a bullybasics and considered by many on how to ﬁx, maintain and improve your bike, to be a complete fraud. And yet, there is something about him. the clinics provideHean opportunity to connect with other still has a voice and people still listen. His podcast, TheinForward with“Part of feeling nervous about cycling cyclists the area. Lance Armstrong, is showing another side to Armstrong. This is not or about bike shops is the unknown. Take advantage of free a cycling podcast. This is a podcast by one ofclinics the world’s most famous and learn more. You will enjoy riding and you will cyclists, billed as “a weekly show featuring afeel variety of guests.” safe,” emphasized Harlan. Dakine It is official, fanny packs are back. Hydration is such an important part of cycling in Southern Utah, and the Dakine waist bag is the way to Rapid Cycling SeptOct17.indd 2 go. It feels better to ride without anything on your back. Besides being cooler, there is less fatigue on the upper body when the weight of water and supplies sit lower around the hips. Longer rides may still require the extra storage/water of a standard backpack hydration, but with a smaller hip pack you can be fully prepared with water, tool, tube, pump/CO2, and snacks for that average ride. Yeti SB5.5 “When I rode my Yeti 5.5 for the first time, it was like an instant skill level up-grade. I was faster, more confident and comfortable. I could attempt and complete more difficult obstacles, felt good and had fun doing it. Best bike I’ve ever ridden,” says Rebecca Syphus, St. George mountain biker. And that really sums it up, Yeti and the cyclists who love Yeti are devoted to riding great bikes. 50 www.saintgeorgewellness.com

Abo Hol Cyc Uta

By Emily Nielsen

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Emily is a wild teenager who sghw | WELLNES enjoys life and living it to

After the flowers bloom, and the leaves fall, a peaceful and beautiful season occurs. Winter is a time for bonding with family and friends; the cold weather and traditional holidays never fail to raise people’s spirits. While there are many amazing things about this particular time, there are also some negative aspects that come along with it. Sometimes people tend to gain “holiday weight”… we have all been victims of this. A fun alternative to regular workouts during the holidays is to get your family and friends to join in some fun fitness classes with you! There are many places that do specialized holiday classes and schedules to make sure you can spend the maximum time relaxing with family without skipping your workout. Summit Athletic Club hosts many amazing classes with great instructors who allow you to bring friends or family for free on member appreciation days! Make sure to take care of your whole self—not just physically, but mentally as well. Seasonal depression awakens near these cold times, for some. My number one tip is to make sure to keep yourself warm at all times. Being cold and chilly can affect your mood in very negative ways, it can cause you to feel sad, empty or lonely. When you are cozy you are happy! Light candles when it rains and snows, pile yourself in blankets often and drink hot chocolate, watch Christmas movies and get excited for the holidays, and even wear fuzzy socks! I enjoy spending time with friends, family, and loved ones during this time. I enjoy giving the people I love gifts and seeing their faces light up because of me, that’s why I enjoy Christmas so much! A good idea this winter would be to find out your loved ones’ love languages by taking any type of love language quiz online. If you discover people’s love languages you will be able to make them so happy and serve them this winter season. I love making cookies for families in my neighborhood and leaving them at their doorstep. Have you ever randomly been in the mood for cookies? What if they just showed up at your doorstep, homemade and warm?! I would appreciate that so much, therefore I enjoy doing it for others. As 2018 approaches, start thinking about a list of things you could improve on, your goals—either short term or long term. Whatever you want, it’s up to you! A smart thing to do would be to get started on your New Year’s resolutions early, in 2017! Get ahead and better yourself not later, but today! Don’t be discouraged if you mess up, you don’t have to start all over next year. You can start any time any day. Procrastination is deadly. Try to avoid it this winter. With the semester ending and large assignments being due (if you’re attending school) remember that you have the power inside you to do it, and you have to fight the urge inside your mind that tells you to be lazy! That is your insecurities talking, your fears—everything and everyone who wants you to fail is where that voice is coming from. So, prove everyone wrong and try your absolute best without giving up. This winter season will be different and new and so amazing for you, if you believe in yourself and your power to change and thrive. These little things may not seem that important, but overall they can help you this winter be the best you.

the fullest, being bold, daring and courageous, creating an amazing fulfilling life full of stories and memories, being herself, being free, radiating happiness, and spreading love.

St. George Health & Wellness Magazine | November/December 2017 51

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| FLAc, A M I LY By Justin Lane, Functional Medicine Practitioner, East West Health

sghw | C U LT U R E We have all heard that watching caloric intake, exercising, and eating low-fat foods L Nhealthy. E S S Still, many will help|usW getEfitL and Americans are fatter, sicker and more depressed than ever. If you have tried to get to your ideal weight, feel energized again, and have healthy hormones, but find yourself struggling to reach your fitness goals, I have a few tips that might help you on your journey to wellness: 1. Restore the Gut Bugs: Research has shown that the ratio of Bacteriodes to Firmicutes bacteria in your gut determine whether you will metabolize the calories you consume or store them as fat. For thousands of years, our ancestors ate fermented foods on a daily basis which fed the Bacteriodes bugs and kept them lean and healthy. The food we eat today is molecularly different than the food our grandparents ate – especially different from the food that our Paleolithic ancestors munched on. 2. Eat Healthy Fats: We have been conditioned to avoid fat in our diet at all costs. However, you don’t have to be afraid of fats – you just need to make sure the fats you eat come from healthy sources! Avocados, sardines, anchovies, fish, nuts, seeds, and coconut are all great sources of healthy fats. They will help you have more energy, boost brain function, raise good HDL cholesterol, lower bad LDL cholesterol, protect against the buildup of plaque in your arteries,

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prevent belly fat, strengthen your immune system, and improve your mood. 3. Use Mindfulness, Not Cortisol: Mindfulness is more than just a catchy term. It is the one thing that will allow you to decrease cortisol – one of your fat storing hormones. Mindfulness is also the shortest route to changing poor habits into good habits, like planning your meals in advance versus going through the drive-through of a fast food restaurant. Not only does mindfulness help you make better choices, it has also been shown in several studies to reduce insulin resistance in your cells. This means that the sugar you do eat is consumed as energy instead of being stored as fat. Getting ready for swimsuit season means looking at weight as a symptom of a bacterial overgrowth of Firmicutes, eating the wrong foods, and lack of awareness. Look at symptoms that change when you eat certain foods: hunger, cravings, energy, sleep, and brain fog. Once you make the commitment to dig deeper into the cause of your weight gain, you may be surprised at how much better you can feel without carrying around an extra 10, 20, or 100 pounds! To learn more about how your own gut bacteria may be affecting your health, call East West Health at 435.773.7790 or visit us at 558 E Riverside Drive, #208, and at www. acueastwest.com.

About six years ago I was in a very similar situation as many others: I didn’t have the energy I needed, I didn’t feel healthy and I needed to lose about 40-50 lbs. I started off by reducing my calorie intake and worked my way up to exercising at least 4-5 hours per week with high intensity. I soon found myself with less energy than before and I was actually getting bulkier and bigger, partially from muscle gain, but also from an inflammatory response that I was unaware of at the time. I finally decided to reach out to the founder of East West Health, Regan Archibald my brother. From there I had some specific tests that evaluated which foods were causing me inflammation, what bacteria and/or infections in my ‘gut’ were causing issues, and also looked at my adrenals to evaluate different stress hormone function. The discoveries were eye opening, and from there over the course of about 6 months of receiving guidance and treatment from East West Health, I was able to lose about 30 lbs and regain a ton more energy and mental clarity (that I didn’t realize was gone). Over the course of 9 months I was able to lose another 20 lbs and have maintained that ever since. Now I have spent the last 5 years understanding this approach and I love to see

From left to right: Jared Taylor DC, Kristie Adams, Justin Lane LAc, R, Wade Oakden MD, Emily Wilson. Cade Archibald not pictured. 52 www.saintgeorgewellness.com

others achieve their health goals. Cade Archibald, Clinic Director at East West Health

Transparency in Medicine: Know the Costs

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By J.R. Martin, Alive & Well Mobile Medicine The other day, a friend of mine—a middle-aged, working, middleclass American—smiled as he told me about an experience he had while purchasing his prescription. He told me that, for years, he had paid his customary $15 co-pay when picking up this prescription. However, due to sky-rocketing health insurance premiums, he was forced to change health insurance plans. He ultimately switched to a less expensive plan which did not cover medications. He decided it was worth the risk. With a little fear and trepidation, he braced himself as the pharmacy technician totaled his bill. He had no idea how much he would owe. Then, the number presented itself. He was told, “That will be $10.” Whew! He felt immediate relief. Then confusion flooded in. He responded, “There must be a mistake. My new health plan does not cover medication. I have been paying $15 for years on a health plan that does cover medication.” The pharmacy staffer responded, “I know, but that amount was your co-pay. The medicine only costs $10.” My friend left the pharmacy, still confused. He thought, Why have I been paying more so I can pay more? Amid the healthcare reform storm, the question remains… Why are middle-class Americans still paying more for the “benefit” of paying more? Last week, I watched an expert in health care economics respond to simple questions posed by a reporter. The reporter wanted to know why health care was so expensive. In an effort to answer that question, they discussed the evolution of medical economics, legislation, Obamacare and President Trump’s most recent executive health reform action. After dialogue on these issues was exhausted, the reporter was running out of time and summarized their discussion this way: Reporter: “So, the reason healthcare is so expensive is because the healthcare system charges so much?” Expert: “Yes.” Reporter: “So, the answer to controlling healthcare costs is to discuss how to reduce costs?” Expert: “Yes.” Reporter: “So, how many meetings are there in Washington discussing how to control the expenses?” Expert: “None.” Reporter: “Why?” Expert: “Because lobbyists are strong in Washington and do not want the costs to go down.” So, if our elected and appointed government leaders are unwilling or unable to meet to discuss lowering health care costs, the responsibility shifts to us. This is a new paradigm.

Do you ever feel like you don’t have the right to ask? Do you ever feel like you are a victim of the system? Do you ever look with one eye open and your heart pounding as you open your explanation of benefits to find out (months later) just how much you owe? Does it feel like a crap shoot? We can ask. We can find out. We can About the Author know. We can choose. J.R. received his bachelor of For example, St. George Surgical science in chemistry and exercise Center posts the exact cost of over 200 science and master of science in health promotion from Brigham surgeries on their website. Healthcare Young University. Later, he Blue Book provides for the healthcare received a master of medical market what Kelly Blue Book does science from Midwestern University and eventually for the car market. There are friendly became licensed as a physician’s pharmacists, phone apps, and other assistant (PA). He worked resources to help us find the most at Enterprise Valley Medical cost-effective ways to obtain necessary Center and later worked for the Emergency Department at medications. Cash-pay pricing on Dixie Regional Medical Center procedures and tests often offers big in Saint George, Utah. He is the savings to consumers. It may take a little founder of Alive & Well, which began in 1995. J.R. currently sleuthing and a little time, and as with works full time to provide any product or service, it may require a individuals, families, and small little travel to find the best deal. They do businesses total solutions for their health and wellness needs. J.R. exist. is surrounded by his beautiful This newfound knowledge is saving wife and amazing daughters. my friend thousands of dollars on his He loves to golf, run and play the accordion, but not at the healthcare. No longer does he live in fear same time. and trepidation wondering how much his health care will cost. Now he knows. I hope by asking, it will do the same for you.

Inspired Healthcare To learn more about Alive & Well mobile medicine services, visit www.myaliveandwell.com.

St. George Health & Wellness Magazine | November/December 2017 53

54 www.saintgeorgewellness.com

Compounding and Supplements:

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By Brad Stapley It is amazing how far medications have come in the last decade or two, and the remarkable advancement of the last century is phenomenal. Pharmacists often get asked about both medications and supplements; which ones are best, which are the most effective and fastest acting, and we all want to know about side-effects. Pharmacists often find that there are two products which are regularly confused with one another: compounding and supplements.

Compounding

Compounded drugs are a combination of two or more drugs, prepared by a pharmacist with a prescription from the physician. These medications are designed to specifically fit the patient’s individual needs. There are many reasons that compounding is a great alternative to retail pharmaceuticals. Sometimes, the desired strength is not available from the manufacturer. It may be limited to 25 mg, 50 mg, and 100 mg strengths. What if the patient needs 37.5 mg? Using the scientific processes in compounding, this strength can be achieved.

The important thing to remember is that a compound must be prescribed by your physician.

What if the product provided by the manufacturer causes sensitivities, allergies or unwanted reactions? A compounded prescription can exclude the fillers which may be causing the problem. The compounding pharmacist is able to eliminate dyes, gluten or lactose and can formulate the medication into a lotion, gel, liquid or sublingual.

Supplements

Supplements were originally designed by public health scientists in the early 20th century in an attempt to increase the potential for optimal health; initially targeting vitamin deficiencies (caused by poor nutrition), and preventing birth defects (often caused by low levels of vitamins and minerals in pregnant women). Eventually evolving to include pre- and post-workout products, antioxidants, and products targeting joint pain, the evolution of supplements also included very little oversight by the FDA and no prescription required. Over the years, attempts at using supplements as alternative medication failed, and although there are those who claim to have access to “the fountain of youth”, the truth is that supplements are exactly that—products to supplement the nutrition we aren’t getting from our meals.

Supplements have little oversight by the FDA. The most important thing to know is that your pharmacist is your most accessible medical professional. Your relationship with a pharmacist that specializes in both traditional and compounded prescription medication is paramount. If you have questions about medications, nutritional supplements, or other advertised products, please don’t hesitate to contact your pharmacist today.

About the Author A powerhouse in the Washington County community, Brad Stapley is a 2nd Generation pharmacist who bought the well known Stapley Pharmacy from his father Evan two years ago. The desire to assist the local community runs in the family and both of Brad’s brothers, Devan and Aaron, are also pharmacists working in the St George area. Brad graduated with a Doctor of Pharmacy degree from Roseman University in 2004 and has practiced ever since. Brad has been married to Jana for 17 years, and has 6 beautiful daughters. The Stapley Group of pharmacies is the largest family owned pharmacy in southern Utah, and has more than 50 employees, including pharmacists, technicians and supporting staff.

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The Ugly Duckling

By Dr. Benjamin Carter A few years ago, I came across an old Disney cartoon entitled, The Ugly Duckling. I recognized it as one I had seen as a child. As the story goes, a mother duck has many beautiful ducklings hatch but one does not look like the others. The odd looking duck is ostracized by his “siblings.” He is sad and lonely, until he comes across some baby swans. Getting a glimpse of himself in the water, he recognizes that he is not, in fact, a duck—but a swan. He joins the swan family, and lives happily ever after. When it comes to skin cancer, the “ugly duckling” phenomenon can be a helpful tool in the detection of skin cancer. The concept is based on the Sesame Street principle that one of these is not like the others. When it comes to skin cancer, our spots frequently don’t look or act like our other “normal” spots. Skin cancers generally are changing, growing over a few weeks to months time, tender to touch, rough, itchy, darker in color, or just new and different than other spots. The goal is to find those spots early so that we can all live skin cancer free and happily ever after. There are three principle types of skin cancer: basal cell carcinoma, squamous cell carcinoma and malignant melanoma. Basal cell carcinoma occurs most commonly on sun exposed skin, but can occur anywhere on the body. It frequently presents as a small skin colored to pink bump which grows very slowly. It can bleed with minimal trauma such as washing or drying the face. Basal cell carcinoma is very slow growing and is treated with surgery. It rarely spreads to lymph nodes or other parts of the body. If left untreated, it can burrow into deeper tissues, becoming much more complicated to treat, and may have to be treated with surgery or radiation. Squamous cell carcinoma is the second most common cancer of the skin. It occurs principally on the head and neck, but can affect all parts of the body. It is generally easily treated with surgery, but unlike basal cell carcinoma, squamous cell carcinoma can spread to lymph

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nodes and other organs. High risk areas include the lips and ears. It usually appears as a red, scaly, tender to touch bump on the skin that can double in size over the course of just a few weeks. Melanoma is the most deadly form of skin cancer, and can occur anywhere on the body . Melanoma frequently presents as a new or changing brown or black spot on the skin. It can spread into lymph nodes and almost any other organ of the body. Melanoma can be fast or slow growing. It can arise in an old mole, or as a new mole. The ABCDE’s of moles are used to help patients determine if a mole needs to be seen by a dermatologist. Asymmetry - Melanoma lesions are often irregular, or not symmetrical, in shape. Border - Melanoma lesions usually have irregular borders that are difficult to define. Color - The presence of more than one color (blue, black, brown, tan, etc.) or the uneven distribution of color can sometimes be a warning sign of melanoma. Benign moles are usually a single shade of brown or tan.

About the Author Dr. Benjamin Carter was raised in St. George and attended Dixie College and the University of Utah (Spanish major) prior to moving to Milwaukee, Wisconsin for medical school. He attended the Medical College of Wisconsin (2002-2006) where he was recognized for his academic excellence with his election to the Alpha Omega Alpha Honor Society in 2005. He completed dermatology residency training at the Medical College of Wisconsin (2007-2010). Dr. Carter practices general medical and surgical dermatology. He enjoys evaluating and treating children and adults for all manner of skin conditions. Whether it is warts, rashes or skin cancer Dr. Carter will work hard to provide you with personalized up to date dermatologic care. He currently resides in Santa Clara, Utah and is married to Janae. They have five children. Ben enjoys spending time with his family at home and in the outdoors.

Diameter - Melanoma lesions are often larger than a pencil eraser. Evolution - Changing moles should be evaluated by a dermatologist. Generally, our moles do not change visibly over short periods of time. If you or a family member have noticed an “ugly duckling” on your skin, give us a call at (435) 628-6466.

St. George Health & Wellness Magazine | November/December 2017 57

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Stem Cell Therapy

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Stem cells are recognized for their ability to heal and regenerate by creating specialized tissues in our bodies to replace tissues that have been injured or degenerated. Research scientists have been working for years to make the process of collecting stem cells for use in clinical application possible. Qualified physicians involved in an FDA-approved trial are currently using stem cell technology to accelerate and even generate the healing process in joints, ligaments and muscle that would often otherwise do little to no healing on their own. Stem cells are high in concentration in bone marrow, the spongy material located in the hollow part of most bones. Bone marrow aspiration is the extraction of this soft tissue. Medical professionals are able extract healthy bone marrow from patients to transplant to other parts of the body by injection into areas of pain, damage, or tissue degeneration, such as joints. When a stem cell transplant is performed, the patient is given a local anesthetic at the place of extraction, and bone marrow is withdrawn with a needle. Once collected from the bone marrow, the physician sorts and processes it with minimal manipulation to concentrate healthy stem cells, and then prepares them to be reinserted into the patient. They are then injected into the target location, where they start promoting repair and healing of the surrounding tissues. Stem cell treatment has shown promising results for treating conditions such as: Knee Pain: Tendon injuries (patellar tendonitis, quad tendon), muscle injuries, ligament sprains or tears (MCL, LCL), bursitis, and joint osteoarthritis. Hip Pain: Muscle pain or injury, bursitis, tendon injuries, sacroiliac joint pain, hamstring tendonitis or tears, and osteoarthritis of the joint. Shoulder and Arm Pain: Rotator cuff tendonitis, tendinopathy or partial tears, bicipital tendonitis, medial and lateral epicondylitis (golfers & tennis elbow), ulnar collateral ligament sprains or tears. Lower Leg and Foot Pain: Plantar fasciitis, shin splints, tendonitis, ankle sprains/ligament injury, achilles tendonitis or partial tears. When a patient seeks a consultation to alleviate these issues through stem cell therapy, their physician will discuss personal action plans, treatment options, risks and benefits, and what to expect. If you feel that you could benefit from regenerative medicine, contact your medical provider or a physician at Southwest Spine and Pain Center to see if stem cell therapy is right for you. If you are interested in participating in an FDA-approved clinical trial for stem cell treatment in low back pain, a physician and Southwest Spine and Pain Center will be able to review your participation with you.

About the Author After graduating from Johns Hopkins University School of Medicine, Dr. Jon Obray completed fellowship training in interventional pain medicine at Mayo Clinic, later serving Mayo Medical Center as the Medical Director of the pain clinic. Dr. Obray now serves as Medical Director of Neurosciences at Dixie Regional Medical Center, and is a clinical research investigator.

Bone marrow aspiration: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved January 19, 2016, from https://www.nlm. nih.gov/medlineplus/ency/ article/003658.htm What Is a Blood and Marrow Stem Cell Transplant? (n.d.). Retrieved January 19, 2016, from https://www.nhlbi.nih. gov/health/health-topics/topics/ bmsct HLA matching. (n.d.). Retrieved January 19, 2016, from https://bethematch.org/ for-patients-and-families/ finding-a-donor/hlamatching/ â€œPlatelet-Rich Plasma and BMCC (Bone Marrow Cell Concentrate) Explained:.â€? Bone Marrow Stem Cell Concentrate Injection. Web. 23 Jan. 2016.

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WholeFIT: Tips to Prevent Physician Burnout sghw | F I N A N C I A By Jared DuPree, PhD

According to the Agency for Healthcare Research and Quality, burn-out is described as a long-term stress reaction marked by emotional exhaustion, depersonalization, and a lack of personal accomplishment. More and more healthcare providers are experiencing burn-out, with estimates as high as 51% of physicians currently burned out. Professionals that engage in helping others in general have increased risks for compassion fatigue, burn-out, secondary trauma, depression, anxiety, relational distress, emotional exhaustion, physical illness, poor health and nutrition, and life balance concerns. The MedScape Physician Lifestyle Report (2017) recently released their annual report regarding physician burn-out, and has discovered that burn-out has increased by 25% in the last four years. Emergency medicine, ob/gyn, family medicine, and internal medicine reported the highest levels of burn-out this year. There are a number of reasons why burn-out is higher than it has ever been among providers. Most physicians report time pressures, chaotic work environments, electronic health records (EHR) challenges, and family responsibilities as key factors influencing their burn-out. We know that burn-out can lead to lower quality of care, lower life satisfaction levels, and lower outcomes in treatment. In simple terms, when burn-out is present, everyone is less happy, including the physician, the patient, and the families involved. So, what can we do to prevent burn-out? Consider these 3 tips: 1) Set Boundaries Setting boundaries is learning when to say “yes” and when to say “no” based on your life priorities. When I work with a physician, I often start by asking them what is most important to them in their life personally, relationally, professionally and spiritually. Based on their priorities, we begin to examine ways to say “no” more to certain things and say “yes” to other things to have better life balance. Flexible schedules and autonomy have been shown to reduce burn-out.

2) Practice Mindfulness Mindfulness is the ability to stay present and focused. When we are with our kids, we are with our kids mentally, emotionally and physically. When we are with a patient, we are with them and not thinking about the EHR problem or previous patients. Learning how to practice mindfulness can be challenging. Consider reading books or listening to podcasts on how to practice mindfulness more in your life. You will find more peace and meaning in each moment of your day.

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.

3) Remember the Big Picture Many of us have spent over twenty years going to school, and have had a certain mindset that is very achievement oriented. Our success depended upon passing a test or getting through clinicals or building a private practice. When we shift into being a parent, spouse, neighbor, friend, church member and all the other different roles that help us have a full life beyond what we are used to, we can struggle to let go of that achievement oriented mindset. Moving from achievement to purpose, meaning, connection, balance and love for most becomes much more fulfilling, especially as we realize that we are more than a provider. In fact, those other roles helps us be a better provider in the long run. For some physicians, providers and executives, seeking out a coach specializing in this area can be helpful. Visit www.wholefitwellness.com to learn more or contact Dr. Jared DuPree at www.jareddupree.com for coaching services for physicians, providers and executives.

St. George Health & Wellness Magazine | November/December 2017 59

Spending your Calories Wisely By Michelle Kelsch

With the holidays around the corner, not only are we planning for some extra spending on gifts, many put on extra weight during the holidays that isn’t necessary. It’s all about spending your calories wisely. Avoid the unnecessary weight gain this holiday with a few important steps. The answer is NOT another “diet.” Millions of people resort to any new diet hoping to feel better and lose weight. Even with multiple failed attempts, the desire to feel good outweighs the frustration of past diets which leads to an all-or-nothing cycle of dieting, frustration and unfortunately even more weight. Movara approaches weight loss from a non-diet approach. Weight loss comes from a wholeness approach. When there is stress in one area of your life, it greatly effects other areas. When I first started teaching lectures to our guests, often times I would have guests ask about the emotional aspect of weight loss. I was 22 and hadn’t experienced emotional

pain in a way that effected my weight. Six kids later, the stress of owning and running a business, and personal relationship struggles, I began to see the effect emotional pain played on my health and my weight and found myself emotional-eating. Many can relate to emotional eating. It’s something we do when bored, stressed, sad, angry, tired or wanting to avoid feeling other hard feelings. For a very short time we forget these feelings. Unfortunately, this only leads to frustration, guilt, and more pain. The only way to break this cycle is to understand what’s really going on, heal any emotional pain, break the diet mentality, and embrace a new way of living that is in line with your goals.

explain the extra 20-40 pounds gain over the past 1-2 years. We all understand how to get out of debt. We have to cut expenses, or increase our income, but most importantly— have a plan. It’s important to understand what’s really coming in and what’s going out.

Understand what’s really going on: It’s more than just calories in vs calories out. However, it’s important to understand the math of weight loss. This helps create realistic goals, eliminate frustration, and

Break the diet mentality: Our dietician explains, in order to break the diet mentality, it is necessary to accept any and all food. No food is “bad” nor “good”, it’s just fuel you’ve chosen to eat. When we give ourselves permission to eat anything, we also give ourselves permission to not eat some things. This doesn’t mean you have to eat things that won’t help you reach your goals. You may have non-nutritious food here and there or decide not to, but without the restriction. It’s important to create peace and take ownership of your food choices without the guilt. We don’t give up our choice to a restrictive diet that ends in failure. This can be scary and feel unsafe, at first. We encourage our guests to feel full and satisfied by choosing foods that are nutrient dense and become good at spending their calories wisely.

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Heal any emotional pain: Our bodies don’t know the difference between physical and emotional pain. If our leg was broken, we would get the necessary help. The healing may be painful, require physical therapy, some medication, and time. If untreated, the problem starts to effect other aspects in our lives. The weight gain is likely a byproduct of coping with even just 200 extra calories a day.

Embrace a new way of living that’s in line with your goals: When you understand what’s really going on, heal any emotional pain, and make peace with food, you can start to live the life you were meant to live. We are excited for locals to not only take advantage of our complete program every Saturday—full of delicious food, a beautiful hike, and fun classes—but also our lecture series that provides all of the necessary tools, access to a beautiful facility, participation in a weekly 5k/10k, and a monthly consultation as part of our monthly membership.

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Plan Now for a Healthy Holiday

By Nathan Nielson, DO

This won’t come as a surprise, but, in case you weren’t watching the calendar, the holidays will be here before you can say ho-ho-ho! When it comes to our health, the holidays are often a time we take a seven-week hiatus and, as a result, set New Year’s resolutions to recover from our weight gain or lack of physical activity during the season of good cheer. I’m not bashing resolution setting, but I think a better approach is maintaining health throughout the holidays. I admit that it may sound quite basic, but let me share with you my secret for maintaining good health: make a plan. Sounds easy, I know, but this idea really works and applies both to diet and exercise— those areas that tend to make it on the naughty list during the season. Pass the food. Let’s start with the area that can be a challenge for many of us: food. Holiday activities typically include meals and snacks, and that’s OK. When we apply the “make a plan” principle to our holiday diet it might look something like this: “I’m only going to eat out two times a week,” or “I’ll take a small sample of two desserts at parties.” Making an advanced plan that sets some limits helps us muster the ‘stick-to-itiveness’ when we come faceto-face with tempting food challenges. Take small steps. Another helpful diet-related strategy is to make simple, incremental improvements. Making a plan to “eat healthier” can be a daunting challenge that causes us to give up. Instead, simplify the approach and start with just one meal a day. Your revised plan could be, “eat a healthy breakfast,” and as a result you identify ways to make breakfast healthier—with oatmeal, fruit, and a homemade smoothie, for example. Once you’ve mastered a healthy breakfast, move on to another meal. Stay fit. Along with our diet, the “make a plan” strategy applies to exercise as well. Instead of just saying, “I’ll go to the gym,” make a plan to do a cardio workout for 30 minutes a day. Be specific on the routines you’ll complete, and when you’ll do your workout. Again, advanced planning helps you strengthen your staying power when excuses come up. Here are a few additional tips to bolster your plan: First, write it down. Something about hand-writing our plan solidifies it in our minds and helps us better commit to achieving it. Second, share your plan with others — that includes telling them what you’re doing (thereby creating more accountability), and inviting them to participate. When your spouse, kids, or friends can follow the same diet and exercise guidelines, you’re more likely to follow through than if you’re on your own. Last of all, start now! Don’t wait ‘til the night before Christmas to come up with your strategies, make a plan now for staying healthy during the holidays. Then, you can reward yourself when New Year’s rolls around, and set goals in areas other than diet and exercise! Here’s wishing you Healthy Holidays! About the Author

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Nathan Nielson, DO, is a family medicine physician at Intermountain Sunset Clinic. A Utah native, Dr. Nielson received a bachelor’s degree from the University of Utah, earned his medical degree from ATSU Kirksville College of Osteopathic Medicine in Kirksville, Mo., and then completed a family medicine residency at Utah Valley Medical Center in Provo. Before joining Sunset Clinic, he worked in private practice and as a medical director at clinics and facilities in Russellville, Ark. Married with four children, Dr. Nielson spends his free time mountain biking, running, playing racquetball, woodworking, and just competing. To learn more about Dr. Nielson or to schedule an appointment, call (435) 634-6000.

St. George Health & Wellness Magazine | November/December 2017 63

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Desire is not only hardwired in our brains, but also in our bodies. Both men and women may have experienced the mental desire, but are unable to function physically. Typical symptoms of sexual dysfunction for men is erectile dysfunction, and for women, vaginal dryness. While hormonal declines and imbalances can attribute to the loss of physical responses, blood flow can also be a factor. Low blood flow through the arteries could be a sign of heart disease or other underlying health issues. 64 www.saintgeorgewellness.com

Sexual Health and YOU

A healthy sex life can not only retain the intimate attachment to your partner, but it’s also good for you! Sex increases the heart rate, floods the body with endorphins and hormones that have healing properties, burns calories and is also good for the brain. Men vs. Women

Sexual health is unique to each individual, man or woman. What works for one person, may not be the solution for another. There is not a singular fix for low libido issues. A customized approach will always yield the best results. How Fusion Can Help

At Fusion Specialty Pharmacy we can provide a compound medication solution for both men and women. Our medications can also be formulated for the delivery method that’s right for you.

For men, we can create Sildenafil or Tadalafil capsules or troches. We also offer a Triple Mix Urethral Gel with our proprietary delivery method for men who prefer to not use an injection. For women, we can create vaginal creams that address blood flow, sensitivity, and vaginal dryness. Both men and women can find benefit from oxytocin nasal spray, which can help with mild depression, postpartum depression, and bonding. We also offer bioidentical hormone replacement for both men and women. For more information contact us today! We’ll work with your provider to fill your prescription. Experience why using a nationally accredited pharmacy is the best choice for your sexual health and hormone replacement needs.

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St. George Health & Wellness Magazine: Dr. Wagner, there are rumors circling that you have a magic machine that can eliminate 1377 E. 3900 S. Ste. 201 249 E. Tabernacle Ste. 301 chronic pain. Is this true? | C U LT U R E About the Physician Saltchronic Lake City, 84124 St.phenomenal George, UT 84770 Dr. Ward Wagner: Hah. Well, it’s partly true. We have had success at relieving our patients pain UT Dr. Ward Wagner is a Dr. Chalmers Dr. Wagner withexclusions Calmaremay Pain Therapy Treatment. It’s a machine—but it’s not magic. Although I have patients who might al Law some apply. Chiropractic and CopyrightPhysician © Epic Marketing 2011 | W E LButL there N E isSactual S science behind its powers. suggest otherwise. has been practicing for eighteen

400 East • St. George, UT 84770 • 435-673-1443 sghw sghwpainreliefcentersofutah.com

SGHW: Can you tell us a little about the machine itself—how it works? Dr. W: Certainly. Calmare Pain Therapy Treatment’s patented technology creates a series of complex artificial neuronal messages that are transmitted to the brain via the body’s dermatome pathways. SGHW: In layman’s terms? Dr. W: Calmare works with your brain in a similar way as pain medication, but it uses a physical rather than chemical approach, avoiding the adverse side effects and addictive properties linked to pain killers. SGHW: So it sends the brain a signal that there is no pain? Dr. W: Exactly. A “no-pain” message is transmitted via disposable surface electrodes applied to the skin in the region of the pain. The perception of pain is cancelled when the no-pain message replaces that of pain, using the same pathway through surface electrodes in a non-invasive way—a process known as “re-writing the neural signature.” SGHW: A lot of chronic pain patients are familiar with TENS units—do they work the same way? Dr. W: Not even close. A TENS unit will “mask” the pain—as long as it’s on. Once removed, it doesn’t take long for the pain to return. Calmare doesn’t just mask the pain message, it actually cancels it out, altogether. A neural signature of “no pain” is imprinted.

years in St. George, UT. He is Board Certified as an Independent Examiner and Impairment Rating Physician. He has seen many people’s lives ruined as a result of injury and the side effects of drugs therefore, his primary focus is healing conditions naturally. If you would like further information regarding spinal decompression or laser therapy, go to painreliefcentersofutah. com or call Dr. Wagner at 435673‑1443.

SGHW: So that means a longer duration of pain relief post-treatment? Dr. W: Absolutely. Patients have an average duration of pain relief for three months following a series of treatments, with some patients reporting pain relief beyond a year. And for patients suffering from nerve pain, where tissue damage has been stabilized, the symptoms completely resolve, for good. SGHW: Amazing. So how long do you have to continue Calmare Pain Therapy Treatments to get this relief? Dr. W: The protocol for Calmare is 15 treatments over a 3-week period. Though some patients have found relief in fewer sessions, we have found that this number of treatments has proven to keep the pain away for the longest possible time frame. SGHW: Are there any side effects? Dr. W:There are no side effects, just the relief of chronic pain. SGHW: And anyone can receive these treatments—it’s safe for everybody? Dr. W: There are precautions we make sure we are aware of with certain patients. We can treat the lower extremities of people with a pacemaker or defibrillator. Those who have other types of electrical implants simply need to turn them off during treatment. Also, patients who are using neuroleptic agents for pain, such as Lyrica (pregalbin) or Neurontin (gabapentin) should be weaned off those drugs, so they can experience the full benefits of Calmare. Our goal is to help them get off their medications. SGHW: I know a lot of people right now who are wishing they could get off of their pain medication. This will certainly appeal to them. Is there a way they could do a trial run to see if Calmare would work for them? Dr. W: We would be happy to do a consultation and free Calmare Pain Therapy Treatment for anyone who thinks they would be a good candidate. Just call our office at (435)673-1443 for details and to schedule it. SGHW: Is there a website they can go to for more information about Calmare? Dr. W: Yes—our webpage address is: www.dixiechiro.com and they can read more about Calmare and watch videos of our patients who have had tremendous success with Calmare.

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St. George Health & Wellness Magazine | November/December 2017 67

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

By Darren Marchant, PT, MSPT One of the things I try to do to make sure we are practicing cutting edge physical therapy in our clinics is to look at what the top Universities and Professional sports teams across the country are using to rehab their injured players. I have had the opportunity to visit some high-end training facilities and always make a point of checking out the equipment and techniques the trainers and therapists are using on their athletes. Because there is huge money involved in athletic performance, it stands to reason that when a key athlete goes down the owners, trainers and therapists working with these athletes will use the very best therapy and rehab equipment at their disposal to help get their injured athletes healthy and back in action ASAP. One piece of equipment that is found in nearly every major college and professional sports team training room is the AlterG Anti-Gravity Treadmill. Many big time athletes have used this treadmill to speed their recovery and healing. I was so impressed with this treadmill that I purchased the first Alter G in Southern Utah for our St. George clinic. It has been so successful we hope to add one to our Mesquite clinic soon. 68 www.saintgeorgewellness.com

The technology for the Alter G Treadmill was originally developed at NASA as part of an effort to help astronauts maintain fitness during prolonged space flight. AlterG combined this technology with an advanced pressure regulation system and a treadmill to produce the first anti-gravity treadmill. AlterG is the first company to use a pressurized enclosure to provide a counterforce to the person’s body weight, reducing their effective weight on the treadmill surface. The Alter G treadmill looks a little intimidating at first but is actually surprisingly simple to set up and use. The first step is to get into a funny looking fitted pair of neoprene shorts which has an upper skirt which zippers into a plastic casing forming an airtight environment. As you stand on the treadmill it calibrates the machine to your exact weight. The machines plastic casing around the treadmill fills with air and using it’s unweighting technology can create a reduced pressure environment from 0-80% unloading of your body. This means that if you you weigh 200 pounds, you could feel as light as 40 pounds on the treadmill! You then walk or run in the unweighted environment.

The Alter-G can be utilized by both athletes and the general population, and can assists in rehabilitation post-injury or postsurgery. It is perfect for individuals who suffer from a lower extremity injury, like an ACL reconstruction, hip or foot and ankle injury. Whether someone is post-operative or trying to prevent surgery, the Alter-G can be used to reduce the impact on joints to provide both strength and aerobic conditioning. Even stroke patients can benefit as the treadmill can help retrain their legs and brain with supported movements. Non-injured athletes have also found ways to utilize the Alter-G before and after endurance events. Runners might consider an Alter-G run to log a few miles without the impact before a marathon, or conversely as a tool for recovery after a long race. But for runners facing months of injury rehabilitation without logging any miles, the Alter-G provides a way to move again – stimulating both the muscles and the mind toward recovery. For more information about the amazing AlterG Treadmill visit alterg.com or visit our St. George clinic for a free demonstration.

St. George Health & Wellness Magazine | November/December 2017 69

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FINANCIAL St. George sghw | M I N D & B O D Y Ophthalmologist sghw | F A M I LY Travels to Liberia for sghw | C U LT U R E Humanitarian Trip By SGHW Staff sghw | WELLNESS

Local ophthalmologist Dr. Snow Slade of St. George Eye Center spends several weeks each year traveling to various countries to provide training, vision care, and surgeries to those in need. His most recent humanitarian trip took him to Liberia, West Africa, where he spent a week providing needed surgical procedures to patients suffering from various forms of glaucoma—one of the most common eye diseases in the world. Glaucoma happens when extra fluid builds up in the front part of the eye, thereby increasing the pressure in the eye, damaging the optic nerve. There are two major types of glaucoma: primary open-angle glaucoma (the most common type) and angle-closure glaucoma. Primary open-angle glaucoma happens when the eye does not drain fluid as well as it should. As a result, eye pressure gradually builds and starts to damage the optic nerve. Angle-closure glaucoma happens when the iris is very close to the drainage angle and, in some cases, can block drainage, causing eye pressure to happen quickly. Regular eye exams are vital in detecting early signs of glaucoma and preventing damage to the optic nerve. For those in many parts of Africa, regular eye exams are hard to come by. Early detection and preventable measures are often unavailable to them, and they suffer the effects of glaucoma, which can lead to blindness. Liberia currently has three ophthalmologists for the entire country of just under five-million people. Dr. Edward Gizzie is the only native trained eye surgeon in Liberia. During Dr. Slade’s visit, he was able to examine about 150 individuals with various eye problems, and operated on six patients who needed acute surgical care. One particular 5-year-old girl, Chioma, had congenital glaucoma and had been treated unsuccessfully with expensive topical medications. Dr. Slade was able to successfully operate and insert a glaucoma stent to relieve the pressure on Chioma’s eye, which eliminated the need for further topical medication, saving the family about $50 per month. Angela, another patient of Dr. Slade, is a 20-year-old who had congenital cataracts. She had undergone complicated cataract surgery and over time had developed glaucoma. Angela had lost a large part of her vision and, without any intervention, would have gone completely blind. Dr. Slade and his team implanted glaucoma drainage devises, and in following up with the doctors they found that the pressure in Angela’s eyes are now low, and her condition is now being managed with glaucoma medication. When he wasn’t seeing patients or in surgery, Dr. Slade was training surgeons at the Liberian Eye Center at JFK Memorial Hospital. According to Dr. Slade, “The more training we can provide 70 www.saintgeorgewellness.com

the physicians in Liberia, the better they can provide care for those in need. A simple 90 second procedure could save unnecessary expenses families currently spend on medicine and drops, not to mention saving hundreds of thousands of eyes.” Many have helped make this possible for the people of Liberia. LDS Charities, who sponsored this trip, has been working in Liberia for a number of years and has donated much-needed surgical equipment. The L.V. Prasad Eye Institute in India provided the necessary eye systems to fit the needs of the people in Liberia, and physician training in glaucoma procedures. Lion’s Club International donated half a million dollars in equipment to the Liberian Eye Center at JFK Memorial Hospital. This equipment provides backup generators for consistent operating sessions. The Cooper Clinic, run by the Seventh-day Adventist church, provided 1000 intraocular lenses and associated supplies. Dr. Slade is already making plans for another LDS Charities sponsored trip to Liberia that will take place next year, and focus on helping those suffering from incurable cataracts. LDS Charities will be donating an operating microscope, which will benefit those needing safer and more reliable cataract surgeries. With so much global tragedy, stories like this can help us see that, when we work together, we have the power to change the world for good.

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H E A LT H

Some History on Hip Replacement sghw Surgery | FINANCIA and Thoughts on Recent Innovations By Michael Anderson M.D. The very first hip replacement surgeries were attempted over 120 years ago (1891) by Themistocles Gluck in Berlin, Germany.

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MIND & B

His artificial hip consisted of two parts, the cup made of Teflon that fit in the pelvis as the socket and the femoral stem which was pounded in to the upper end of the | Fthigh A Mbone. I LY Both of these components were cemented, attached to the bone, with the use of poly methyl methacrylate, PMMA. This material, the bone cement, was mixed in the operating room | Cbone U Lacting TURE resembling the consistency of bread dough that within a few minutes hardened like as a glue which would attach the prosthesis to the bone. As most of the hip replacements failed within 2 years Dr. Charnley realized that Teflon was not a good material to use and he E replaced | W LLNES it with a type of plastic called ultra high molecular weight polyethylene, UHMWPE. Since that time there have been numerous advances and innovations in both materials and techniques of hip replacement. One such innovation that I highly recommend to patients for their consideration is the Anterior Approach for hip replacement. This is novel in number of ways. For one, the incision is very short, usually no more than four or 5 inches. Secondly rather than the traditional cutting of muscles to get to the hip the anterior approach goes between muscles, spreading rather than cutting them. Since no muscles are actually cut this leads to a faster recovery with the patient walking, full weight-bearing within hours after the surgery, usually less pain and often going home after just one day in the hospital. How is the Anterior Hip approach different from the other approaches? • Because the hospital stay is so short (often less than 24 hours) extra time in patient education before surgery is spent to help the patient fully understand what to expect before, during and after the surgery. • The surgery is done on a special high-tech operating room table (Dixie Regional Medical Center has two of these tables) that controls the position of the hip during surgery. • Intra operative x-ray for precise placement of the artificial hip components is used during surgery. • The surgical path to get to the hip via the anterior approach goes between muscles causing less damage to the hip. • Seldom is a blood transfusion needed. My rate of transfusion in the last year was a little less than 4% (national average is 16%) Potential Benefits of the Anterior Approach to the Hip: •B ecause the anterior approach is tissue sparing key muscles on the side or back of the hip are not cut during the surgery likely resulting in less scaring and decreased postoperative pain. • Using real-time x-ray control during surgery we are able to have more precise placement and sizing of the artificial hip components. • With the muscles and tendons largely intact the hip, immediately after surgery, is inherently more stable hence fewer restrictions for the patient. • Full weight-bearing is usually allowed immediately after surgery. • With less surgical trauma during the anterior approach there is likely a quicker overall recovery. • Very little physical therapy, usually none, is required after an Anterior Total Hip Replacement • Most patients when discharged from the hospital go directly home and not to a Rehabilitation facility. In my experience I’ve found that patients recover much better in the setting of their own home. As with any major surgery all risks must be considered. Not every patient is a candidate for the anterior approach. I encourage you to discuss with your surgeon which type of surgery is best for you.

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It consisted of femoral head made of ivory fastened to the top of the thigh bone with nickel plated screws, Plaster of Paris, and glue. Needless to say there were some problems. Nearly 50 years later (September 28, 1940) Dr. Austin T. Moore at Columbia Hospital in South Carolina used the first metallic implant to treat a broken hip. His design, the so-called Austin Moore Prosthesis was introduced in 1952 for certain types of hip fractures and to this day is available for use in operating rooms throughout the world. The modern world of “hip replacement” surgery was launched forward owing to the work of Englishman Sir John Charnley in 1962 (photo below).

About the Author Dr. Michael Anderson graduated from the University of Utah, School of Medicine. In 1988, following four additional years of specialty training in Orthopedic Surgery he moved with his wife Kelly and their boys to St. George. For more than 25 years Dr. Anderson has focused on surgery for arthritis of the hip, knee and shoulder. The past 6 years he has taken a special interest in the Anterior Approach to the hip for joint replacement. When not in the office, his passion for photography and mountain climbing has taken him to the red rock canyons of Zion and Bryce and as far south as Antarctica and most recently to the Himalayas. In 2000 he worked as support physician for an IMAX film crew in the making of Shackelton’s Antarctic Adventure.

St. George Health & Wellness Magazine | November/December 2017 71

g n i t i r W to

Part II By Brigit Atkin

l a e H

Here we are already—the holiday season in full swing! Whether you are planning big, festive celebrations or small family gatherings, the busy-ness of this time of year can bring lots of stress. In the last edition I wrote about writing to heal the body. In this second of three articles, I will address how journaling your concerns can de-stress your holiday-focused mind. Philosopher and psychologist William James once said, “If you can change your mind, you can change your life” – and journaling can help you do just that! I assign many types of writing assignments to clients, as the therapeutic benefits are many. Three of my favorite ways to destress through writing are: ❖ Gratitude Journal. Write just 3 things every day for which you are grateful. It doesn’t matter if it’s a big or small thing, the requirement is that it’s sincere. Think of the “small” things for a minute: when was the last time you felt grateful for clean drinking water? Unless you’ve spent time in a third-world country, or been a victim of a natural disaster, you’ve likely taken this for granted. Sincere gratitude expressed daily will open your eyes to all that’s right and good around you. Over time, 72 www.saintgeorgewellness.com

it will become your habit to look for the silver lining in every cloud you encounter. Not only will it improve your outlook and your mood, it will boost your body’s overall ability to manage stress, which will result in a healthier, happier you. ❖ Free Writing. This is when you just put pen to paper and write. Don’t think, don’t punctuate, just write. Fill a page, then read over (hopefully it’s legible enough) what you wrote. You will likely be surprised at what came out on your paper. Many times there are deep frustrations, false beliefs, and anger that you’ve had festering inside on a subconscious level. Any time you write a thought, you bring out the intangible and make it real. Once it is real, you can process it, and when you’re done with the negative, you can throw it away. It is so empowering to be able to “toss” your worries away! ❖ “Reality Check” Writing. A friend and mentor taught me this technique, and I use it often. This one can take a while, so make sure you’re good and comfortable, with plenty of time before you begin. Take out a piece of paper and list everything that is bugging you. Number the items, and detail exactly why you are irritated with each

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H E A LT H

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FINANCIA

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MIND & B

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F A M I LY

sghw | C U LT U R E About the Author Brigit Atkin – Brigit of Brightworks uses alternative WtoEhelpL L N healing methods improve the lives of others facing challenges and difficulties. She is certified in SimplyHealedTM method and was trained by founder Carolyn Cooper herself. For more information, visit www.brightworksbybrigit.com

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situation. Make sure you’ve written until you feel that everything is out. When you are finished, take out a fresh paper. On this list, you will address each item of irritation, and you will answer it with Truth. To do this, you will look at each item without the distortion of emotion – you will take a step back from the situation you’ve written about – and you will look at the bigger picture. As you do this, you will notice that there is a different way to see your problems, and you will feel a shift. You’ll see the good through the bad, and you’ll recognize growth and learning in your troubles and stresses. This exercise is perfectly effective, as it broadens your mind to infinite possibilities. Tame your negative thoughts with Truth! One interesting side-note about journaling: it matters that you use a pen/pencil and paper. You won’t get quite the same result if you type your feelings, as there is something healing about creating letters with your own hand. Try expressing feelings on paper and see if it doesn’t cool your brain, slow your breathing, clear your thoughts, and deepen your sleep. What better gift could you give yourself during this busy holiday season than the gift of a calm, balanced, and relaxed mind? Plus, now you have a great gift idea that will empower your loved ones – journals! You’re welcome. St. George Health & Wellness Magazine | November/December 2017 73

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St. George Health & Wellness Magazine | November/December 2017 75

Hearing Loss and Isolation

By Dr. Keith N. Darrow, Ph.D. CCC-A

Do you or a loved one have impaired hearing? Do you want to remain independent and live an active life as you age? Did you know that hearing problems, even at the mildest stage, can lead to social isolation and increase the risk of dementia? Today, approximately 48 million people in the United States are suffering from hearing loss. Yet, nearly 40 million of them go without treatment. Hearing loss has been listed by the Department of Health and Human Services as the third most common chronic health condition affecting seniors. Hearing loss is estimated to affect nearly 50% of adults between sixty and seventy years of age and nearly 75% of adults between seventy to eighty years of age—and the numbers only go up from there. As we live longer and science continues to increase life expectancy, we need to be prepared to deal with this debilitating disorder and understand how it can impact our lives.

Visit www.IMABookOffer.com and request a free copy of “Stop Living In Isolation.”

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As a trained neuroscientist and practicing clinical audiologist, I am passionate about improving the quality of life of those with impaired hearing. That passion was the driving force behind my book, Stop Living in Isolation—a book I wrote to give people the tools and information necessary to enable them to live a better, more active, more engaged, and healthier life as they get older. Hearing is what connects us to others. Hearing is a requirement for every personal and professional relationship we have; it is the building block of communication. For over twenty years I have been able to help people break free of the worry, stress, and medical consequences of untreated hearing loss. I believe hearing is the single most important sense we have. The fact that the hearing organ is embedded deep in the hardest bone in the entire human body, providing it with significant protection, speaks to this. While hearing certainly plays a major role in our fightor-flight and prey vs. predator response historically, hearing today has the important role of keeping us communicating and connected with the world around us—at home, at work, and in our community. In my book, Stop Living In Isolation, I provide information to help you understand the dire consequences of untreated hearing loss and introduce you to how today’s medical options for treating hearing loss not only improve hearing, but also help improve cognitive function, decrease your risk of developing dementia, depression, and falling, while also increasing your physical activity, and helping you live a happier and healthier lifestyle as you actively age. My own journey has brought me full-circle, from student to clinician to scientist to college professor and back to clinician and patient advocate. While my elementary and high school performance wasn’t much to speak of (I was dismissed from high school twice—a story for a different day), once I found my path of helping people understand and improve the process of communication in their daily lives, it all became incredibly easy for me. I was on the Dean’s List nearly every semester in college, graduated in the top 5%

Dr. Keith Darrow, PhD, CCC-A NeuroScientist and Clinical Audiologist Director of Audiology Research Intermountain Audiology Hearing Clinics

of my clinical audiology program in New York City, and went on to be the only practicing audiologist to complete a doctoral degree in the neuroscience track at M.I.T. and Harvard Medical School. As a trained neuroscientist, expert in speech and hearing bioscience and technology, and a practicing clinical audiologist, I have a unique perspective on how the brain works and how hearing relates to overall health, well-being, and cognitive function. I also understand how treating hearing loss early (even before it becomes a problem that you and everybody around you can notice) significantly impacts your overall health and cognitive function, and how it may significantly reduce your risk of developing dementia. Treating hearing loss is not magic—it is the perfect mix of science and experience, which allows me and my team to use advances in medical treatment of hearing loss, NeuroTechnology ™ to stimulate the brain, improve cognitive function and mental health, and help adults remain independent. The best part—it is simple for patients to manage, and it’s affordable. I was lucky to discover what I love to do in life, and as a result, have the good fortune to work with patients and their families every day, as they embark on their own personal journey out of isolation and into improved hearing and clarity.

To read the entire book, Stop Living in Isolation, by Dr. Keith N. Darrow, Ph.D. CCC-A, visit www. IMABookOffer.com and request a free copy of “Stop Living In Isolation,” by Harvard and MIT Trained NeuroScientist Dr. Keith Darrow, PhD. A free excerpt from this book is also available on amazon.com. In addition to the book, Stop Living in Isolation, Dr. Darrow recommends the accompanying audio CD, Stop Living in Isolation: A Conversation with Dr. Darrow. While the CD will have much of the same information, the conversation is an enjoyable journey of real-time Q&A with passionate, sometimes strongwilled, responses.

Expert in Speech and Hearing Bioscience and Technology Nationally Recognized Speaker, Trainer, and Researcher Research Associate at Massachusetts Eye and Ear Infirmary Professor at Worcester State University His publications and research cited over 500 times

Former Clinical Professor at Northeastern University Former Clinical Fellow at Brigham and Women’s Hospital Owner of Hearing and Balance Centers of New England

St. George Health & Wellness Magazine | November/December 2017 77

Another Non-Profit Organization?

By Sound of Life Foundation As we were looking for sponsors and participants for our Swing For Sound Golf Tournament we were asked this same question over and over again, “Why another non-profit organization?” The Sound of Life Foundation is a 501(C)3 non-profit organization that provides hearing healthcare to adult individuals, in the Intermountain Region, who would otherwise be unable to afford it. The Sound of Life Foundation has been changing lives since 2014. In the past three years, we have been able to help over 400 individuals enjoy the sounds of life again! There are many organizations that help the hearing impaired so what makes us different? The Sound of Life Foundation provides services for adult individuals. There are many resources and organizations that help children—and that is so important! We want our children to have as many advantages as possible as they grow into adulthood. But, then what? Unfortunately, as those children become adults, insurance coverage in most cases, stops. It is also very important that our adult and elderly community can communicate and connect with each other and younger generations. The truth is that, nationwide, our adult community is neglected in this area. Nearly 25 percent of people ages 65 to 74 and 50 percent of those who are 75 and older have disabling hearing loss. Studies show that untreated hearing loss can lead to an increase in dementia risk, cognitive decline and brain atrophy. Dementia is growing more and more common and it is a very complex and lonely disease. If we can prevent or slow down these early onsets, through the gift of sound, shouldn’t we do so? Hearing loss not only impacts the person with hearing loss, but it impacts the entire family, friends and community. Many of the people affected are people we

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all know; our neighbors, people at church, the lady who checks us out at the grocery store and many more. We are surrounded by so many people who are suffering due to hearing loss. Our main goal is to bring hope back into the lives of people who live in our community and help them enjoy the world around them. How we work. Sound of Life Applications can be found on our website, soundoflifefoundation.org, or at local audiology clinics like Intermountain Audiology, Precision Hearing and Advanced Hearing and Balance. Applications are then reviewed assuring that applicants fall under the required federal guidelines. If applicants qualify they are asked to complete 36 hours of community service. 12 of those hours are to be completed before recipients receive their hearing devices. We require recipients to provide volunteer hours to get them involved in the community and get them out of that social isolation due to hearing loss. It also gives them that motivation, knowing that they worked hard for their hearing devices. After completing the required community service hours, many continue to serve in their community. How you can Volunteer and Donate. We can’t provide these services without the help of our community. We are always looking for volunteers to help us at our events and are actively looking for individuals for our advisory committee. Donations can be made at soundoflifefoundation.org or mailed to Sound of Life Foundation 20 N. Main St. Suite 309 St. George, UT 84770.

The Bright Side of

ADVERSITY

By Richard K. Harder, MS

The late Golda Meir, fourth Prime Minister of Israel said, “You will never find a better sparring partner than adversity.” Adversity is and always has been a part of life and living. Looking on the ‘bright side of adversity’ suggests that when dealing with difficulty or hardship, we can choose to either become a victim or a victor of adverse conditions. Adversity can be self-imposed based on individual choices, the result of the choices of others that impact us, or a result of natural causes. Whatever the source of adversity, it happens. When discussing the subject of adversity with one of my daughters, she in effect wisely said, “Adversity is going to happen, so work on building faith, anticipate its occurrence, be ready, and be strong.” Thus the mantra—‘choose to be the victor of adversity, not the victim’. Other words used to describe adverse conditions in our life include misfortune, bad luck, trouble, difficulty, hardship, distress, disaster, suffering, affliction, sorrow, misery, misadventure, accident, setbacks, crisis, catastrophe, tragedy, calamity, and trials. Examples of life adversity include substance addiction, family abuse, divorce, the death of a family member or military companion, broken bones, the passing of a grandchild shortly after birth, a diagnosis and treatment of cancer, and an unexpected recent passing of a best friend to stage IV pancreatic cancer. I personally have experienced each of these. You no doubt have experienced or are experiencing your own set of adverse circumstances. When faced with adversity, it seems wise to seek added strength to endure the difficult time. Perhaps it’s helpful to consider the question—‘what am I to learn from the adversity?’ You can view it as an opportunity to grow and further refine your character and emotional stability. The following quotes speak positively to the topic of adversity: “Adversity introduces a person to him or herself.” – Albert Einstein “ Adversity shows us where we stand in our faith.” – Anonymous

“ When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

My message to the reader of this article is straight forward: Be strong, as perhaps you have always been, when faced with difficult moments in your life—health problems, difficulties in relationships, financial set-backs, loss of loved ones, overcoming an addiction or any other adverse condition impacting your life. 80 www.saintgeorgewellness.com

About the Author Richard K. Harder is an adjunct instructor at Dixie State University in the Schools of Business and Communication and senior adjunct instructor in the College of Business and Public Management at the University of La Verne in California. He holds a master’s degree in management from California State University, Los Angeles, and degrees in business and hospitality management from San Francisco State University and the City College of San Francisco. He is principal of Richard Harder & Associates—Leadership Development and Consulting Services and Lead Smart Training in St. George. His professional mission as a consultant / educator is to assist leaders in their effectiveness at managing individuals, task and teams, while improving quality of life for themselves and their families.

Become that victor and grow in character and wisdom when faced with adversity, thus becoming a valuable resource to others within your circle of influence who are in need of encouragement and added physical and emotional strength. Regarding adversity and character development, Dieter F. Uchtdorf, a prominent church leader said, “Adversity teaches us things we cannot learn otherwise. Adversity helps one to develop strength of character that comes in no other way.” There are, or will be, times when we find ourselves on an unexpected path, dealing with a difficult moment or adverse condition. How we respond to such adversity can be the highlight of the legacy that we leave for others, including our posterity. Continue strong in this aspect of life and living. As an aside, remember—the green light at the intersection means you have the right of way. It does not mean that it is necessarily all clear. Be patient and safe in your travels during the upcoming holidays.

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St. George Health & Wellness Magazine | November/December 2017 81

The Smart Senior Solution to Buying a Home By Brandon Hansen, Cherry Creek Mortgage As we head into the holiday season, believe it or not, it is the perfect time of year to be in Southern Utah. Amazing weather with lots of happenings going on. There is a reason that St. George is perennially voted as one of the best places to retire in the country. And, if you’re in town for the winter months, we hope you enjoy your time and we welcome you to make St. George your retirement home for the long term. Around town, you may hear some folks talking about and marketing the senior loans that are available today when buying a home. “Buy this home for roughly half the price with a one-time down payment and have no mortgage payments for life!” Sounds like a gimmick, right? The truth is—seniors today have more options than just conventional financing and or paying cash when purchasing a home, when you are over 62. HUD/FHA insures a HECM for Purchase program that allows seniors to purchase a home anywhere in the country for a onetime down payment and have no mortgage payments for life. For example, you can purchase a 300,000-dollar home for 150,000 to 160,000 in a one-time down payment and never have a mortgage payment. You and your spouse are both secured for life, as long as one of you lives in the home and you are keeping up on your property taxes and insurance. You can own more than one home, of course, and spend part of your time in the other home, but this loan allows seniors to purchase a house and not have mortgage payments while still maintaining that other home, if they choose. For the majority of our homeowners,

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their home here will be their only home. They may sell their primary home in Northern Utah or California, for example, come to beautiful Southern Utah and purchase a 400,000-dollar home for roughly a one-time down payment of 200,000, and keep any additional monies in their savings account. Now both spouses can live in the home, for life, without using up all of their savings. They just have to pay the taxes and insurance costs on it. No mortgage! When both spouses have passed or can no longer live in the home full-time, their heirs now own the home and they will need to decide what to do with it at that time. Most of the time, the heirs will simply put the home up for sale and pay off the accrued loan with interest and keep the additional equity in the home for inheritance. If, for whatever reason, the kids do not find equity in a home because of the parents living a long life or perhaps the housing market going down or in a recession like we experienced in 2009, then they are certainly not responsible for any losses that the home incurred, so they don’t have to worry about that liability. To keep things simple, as a retired (or retiring) senior, you have a lot more options than a younger home buyer, because of your age and what HUD and or FHA has rolled out over the last six years for our seniors. If we can help with any questions, or you would like a free information packet on the HECM for purchase program, please call our office at 435-525-2222 or contact your local lender or credit union and ask about the senior purchase program today. And again, enjoy these fall and winter months in our beautiful community.

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you can flip and can use a professional to handle dealing with buyers or utilize a property management company. Commercial may be a better fit if you do not like working with people. About the Author While you are dealing Jessica Elgin entered the real with a person, it is on estate market in 2000 as an a professional basis investor. After teaching classes and your interactions to investors at a title company, will remain on a she became a licensed agent and quickly obtained the professional level. illusive Double Grand What is the market Centurion Award for selling like? This is where you over 170 homes in one year. will need some help. She has been coaching and Seek the advice of a training agents for several years and has recently started local realtor, read the real estate sections utilizing her license to sell of your newspapers, and research online. homes again in the St. George Markets shift quickly, so make sure you area. are using up-to-date information. Finding the perfect investment will take a little work. Be sure that you consider all factors to ensure that you are happy with your choice. Once you have set some parameters, put together a plan that spans several years. Research and planning make the difference between a successful investor and someone who just tries it out.

What Every Real Estate Investor Should Know By Jessica Elgin, Realtor, WCR Network President There are many things to consider when deciding to invest in real estate. First, what type of property is best for you? Every investor is different and every investing plan is just as unique. Once you determine the type of property, you can start considering what is available in your market. To help you get started, consider these factors, but remember, each person is different and the answers should be considered as a whole before deciding which direction to look. What are your long-term goals? If your long term goal is passive income, you want to consider holding properties for longer. If your long term goal is maximum income regardless of how much time is required, you may be better off with shorter term purchases that net higher returns. Where are you financially right now? How much cash do you have on hand and what is your credit like? Consult with a qualified lender and see what programs you qualify for. If you have the cash available, you need to decide if you would like to utilize the cash or leverage it with a loan. Do you consider yourself a high risk or low risk investor? If you are a high risk investor, you might want to consider leveraging your cash to buy multiple or larger properties. Talk to your lender before deciding what is right for you. High risk investors tend to enjoy larger deals, meaning multi-family and commercial properties. You might also consider vacation rentals. If you are low risk, you might consider a new home. New homes tend to come with home warranties in place and there is less fear of repairs being needed. When you purchase in an early phase you can often build equity quickly and will find them easier to rent or sell. Are you typically hands-on when things need fixed, or do you just want someone to take care of it for you? If you like to be hands-on and are good with repairs around the house, you can anticipate more income with rentals and fixer-uppers. Just because you prefer to have someone take care of it for you though, doesn’t mean you should rule either of these out. Simply take the cost of repairs into consideration when you calculate your net sheet for a particular investment. Are you good with people and do you like working with them? Now this is a tricky one. Many of us are good with people, but do not like working with them. If you do not like working with people, for your own sanity, stay away from traditional rentals. Stick to properties that 84 www.saintgeorgewellness.com

JESSICA ELGIN

“WORKING WITH INVESTORS SINCE 2000.”

JESSICA ELGIN REALTOR®

Mobile 918.924.0055 jessicae@erabrokers.com

St. George Health & Wellness Magazine | November/December 2017 85

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Be Ready for College When Child Is? sghw | F A M I Your LY By Todd Francis Johnson, Northwestern Mutual

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A 529 Savings Plan Can Help

Higher education is one of the most important investments you can make for a child or grandchild’s future. In fact, studies suggest that a college degree may translate into significantly higher earning power over time. It’s no secret, though, that college is also expensive. How do you balance the high cost of college with other competing demands, such as saving for retirement or paying down debt? A popular and cost effective potential solution is a state-sponsored college savings plan. Commonly known as a 529 plan, it’s named after the section of the Internal Revenue Code that made this type of plan possible. What’s so great about 529 plans? In two words: tax benefits. The money you contribute to a 529 plan can grow, free from federal income taxes. That means your investment earnings may compound faster than in a taxable account. What’s more, as long as you use your 529 savings to pay for qualified education expenses, such as tuition, room and board, books, and other necessary equipment and supplies, those withdrawals are also free from federal income tax. Some states even offer residents state income tax benefits on contributions and withdrawals. If you use 529 savings for non-qualified expenses, however, the earnings portion of your withdrawal may be subject to taxes and penalties. Giving You Flexibility With a 529 plan, you can save for higher education costs for just about anyone in your life — your children, grandchildren, other relatives, or even yourself, if you decide to go back to school. There are generally no age limits for the account beneficiary and, unlike other tax-deferred investment programs, your ability to contribute is not phased out at higher income levels. Most important, the money you save in a 529 plan can be used at any eligible college, university or vocational school. What if my child decides to skip college? The money you save in a 529 plan can be transferred to another family member, or even yourself for highereducation costs, although taxes and penalties may apply. Please consult the specific state’s plan document for specifics on transferring a 529 plan. A Winning Combination of Benefits Affording college for a child or grandchild requires careful planning. A 529 plan offers attractive benefits that can make it easier to save. Contact your financial professional to see if a 529 plan is right for your college savings needs. Article prepared by Northwestern Mutual with the cooperation of Todd Francis Johnson. Todd Francis Johnson is a Wealth Management Advisor with Northwestern Mutual, the marketing name for The Northwestern Mutual Life Insurance Company (NM), Milwaukee, Wisconsin, and its subsidiaries. Todd Francis Johnson is based in St George, UT. To contact Todd Francis Johnson, please call (435) 628-8248, e-mail at todd.johnson@nm.com, or visit toddjohnson-nm.com.

About the Author

Todd Johnson is a Wealth Management Advisor with Northwestern Mutual. He is also the Managing Director for operations in Southern Utah. Todd has been with Northwestern Mutual since 2003; he began after completing his Law Degree at Case Western University. He is married to Erin Johnson and they are the parents of three beautiful girls. When he is not working, Todd enjoys spending time boating, mountain biking, riding horses, and spending time with his family.

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St. George Health & Wellness Magazine | November/December 2017 87

STORIES From Our Past

t o o f k c a r zzly i r C G h ’ a l t U O end of the S outhern

The Leg By Don R. Parker

As a young boy, I used to visit my Grandma Parker in Southern Utah. She would tell me stories and make divinity and let me chop wood for the stove. One of her stories was particularly frightening and mesmerizing to me. In the late 1890s, ranchers from Pine Valley to New Harmony began losing cattle at an alarming rate. The Stockmen’s Association estimated that about $1,000 worth of stock was being lost every year to a predator. Carcasses were found just yards from the ranch house. They knew by its tracks that it was an uncommonly large grizzly bear, who came to be known as Old Crackfoot because of a very defined scar across its front left paw. Ranchers in that area tried to kill Ol’ Crackfoot for years, with no success. My mother’s great uncle, Joseph Milton Moody, or “Mitt” as everyone called him, was the first ranger for Dixie National Forest. He was given the task to track down Ol’ Crackfoot. Mitt tracked the enormous grizzly for months, but all he found was a scarred-foot signature leading up to and away from cattle carcasses. Ranchers began offering rewards, and folks traveled to Southern Utah for what they supposed would be easy money, only to give up after losing several hunting dogs to the beast. The bounty went up. The Forest Service gave Mitt several traps to bring Ol’ Crackfoot’s reign of terror to an end. The bear would roll logs onto the traps and spring them. They tried poisoning the remains of cattle. Ol’ Crackfoot would not only not eat the bait, but would go to the trouble of turning the carcass over to show that he was on to them. Ranger Mitt continued the hunt. One afternoon he saw the fresh and familiar track of Ol’ Crackfoot in the mud after having crossed a stream. He rode up through some brush and saw the great bear about 100 yards away, rapidly heading up a slope. Mitt pulled his rifle out of the scabbard, aimed, and shot from horseback. He heard the slug hit with a thud. He rode up to where he had seen Crackfoot, and found a blood trail heading up the mountain. It was far too dangerous to track the bear that night. The next 88 www.saintgeorgewellness.com

day, Mitt went back up with three other men. They followed the blood trail until it disappeared, and then split up, telling one another to whistle if they crossed the tracks again. Mitt was the first one to find the tracks. He whistled. Instead of help, what he saw was Crackfoot, standing under a ledge about 100 feet above him, a fair distance away. About the Author Don R Parker is a retired Air Mitt put a round in the great bear’s face Force officer and Department and heard a bone-chilling squall as the of Defense civil servant. He is bear twisted around and came charging the father of six, grandfather of fifteen, and a husband of down the hill. He put four more rounds 40+ years. Don enjoys family, in the bear’s head as it came bounding shooting sports, motorcy-cles, towards him, but it kept coming. When bicycles, reading, and going to the enraged bruin was just a few yards the gym. away with its mouth wide-open, Mitt put a round directly into its mouth and the great beast fell, just a few feet from where he stood. Mitt approached the bear to cut its throat, but as he was reaching down, Ol’ Crackfoot managed to strike out one last time, swatting him with his hind leg, which sent Mitt flying several feet into a patch of oak brush. He fired another round into the beast’s ear at pointblank range. The three stockmen finally showed up as Mitt was field dressing the bear. It took three horses to drag the animal to the Pine Valley ranger station, where it dressed out at just over 800 pounds. Because he was in the line of duty, Mitt was not eligible to collect the bounty. The townspeople did, however, put on a nice banquet and dance and, in Mitt’s words, “did everything possible to make me think I was the cock-of-the-walk.” Joseph Milton Moody passed away in 1963, just a few days short of his 93rd birthday, and is buried in the St. George cemetery.

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St. George Health & Wellness Magazine | November/December 2017 89

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sghw | W EWhere LLNESS Give By Jared DuPree, PhD

You Live

The holiday season is upon us, and offers opportunities to come together as family, friends and a community. We are reminded of what is important, as we reflect on the bigger picture of life. Some of our favorite memories of past holiday seasons are of times of service and giving. St. George Health and Wellness Magazine had the chance to sit down with Brad Last, Vice President of University Advancement at Dixie State University, to discuss some unique opportunities to give back to our community. The purpose of University Advancement is to promote relationships with the university’s key audiences, including alumni, businesses that hire Dixie State students and graduates, and the community in general. Last shared some of the upcoming developments at Dixie State. It was exciting to hear about all the new buildings, programs, and initiatives that are coming in the near future. Legend Solar Stadium will be renovated to hold 10,000 people, and a phenomenal Human Performance Center with a 50-meter indoor pool, work out facilities, and a number of classrooms and labs to house DSU’s exercise science and allied health programs is being built. Also coming are new degrees in mechanical engineering, science, and technology and the first graduate programs. Growth in these programs has created the need for a new Science and Technology Building, which is the next on the priority list. “We could use the building now, so we are seeking funding from the state legislature and donors as we speak,” says Last. President Williams recently attended a conference of university presidents from across America. He learned that Dixie State was one of only a few universities in the entire country that had received state funding for new buildings, new faculty, and new programs. Likewise,

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Dixie is one of very few schools with a growing student enrollment. “Dixie State is in a better position to grow and progress than it ever has been,” says Williams. “I believe this will only add to our local economy, as we prepare our future labor force in St. George and Southern Utah.” Dean Kyle Wells, Dean of the College of Business and Communications at Dixie State, shared a great vision. He said that he would like to see a future where his children have the best chance of staying here locally because of a strong job market, growing economy, and multiple industries and disciplines available to employment seekers. As Dixie State prepares a stronger labor force, industries and companies will be more likely to invest locally and create opportunities that were previously available only in larger metropolitan areas. To make this happen, Dixie State University needs our support. Last mentioned a recent Dixie State supporter making the comment that people should “give where they live.” Neither she nor her husband are from St. George; they both went to colleges and universities in other states. But, they have decided to make St. George their home and they want to support their new home. They want to give where they live, because in the end, they are now a part of this community and they want to fully embrace a university that is now part of their home. I think all of us can consider how to give where we live as we continue to come together as a community. St. George Health & Wellness asked Brad how we could participate in Dixie’s growth. Our team decided to form a scholarship that will assist two students each year who are studying the health sciences. We want to support students who are trying their best, but who need a little helping hand as they navigate school, life, and the associated expenses. Our magazine and staff will do our small part, and hope each of you will consider helping, as well. Let’s all give where we live. There are many ways to give either through individual or corporate donations, forming an endowment or scholarship, or simply supporting Dixie by attending their events in athletics or the arts. Consider developing a plan on how to give by contacting the Advancement Office at 435-652-7858 or visit their website at giving.dixie.edu.

St. George Health & Wellness Magazine | November/December 2017 91

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sghw | W E L L N E S S Connecting My Roots:

Discovering Rugby in the Desert was a Dream Come True

By Sikeli Naivalu Three years ago this month, I moved from Aspen, Colorado to Ivins, Utah. Although St. George is my mother’s home town, this community was very new and different to me. It was tough to leave my friends in Colorado, after living there for seven years. I wondered if there would be any kids my age in Ivins who shared my same interests. As I got to know the kids in our neighborhood, it seemed that everyone was related to each other. I met several families who had two or three generations living on the same street, which meant they had cousins to play with or grandparents’ houses to visit. I felt like an outsider for a while, until I discovered the Snow Canyon Rugby Club. As a Fijian-American, who had also lived in Hawaii when I was younger, rugby was the first sport I was exposed to. It was the only sport that mattered, as far as I was concerned. After hearing that there was a solid local rugby program nearby, I showed up at the field behind Snow Canyon Middle School on the first day of practice in January 2015. To my dismay, however, I found out that I was too young to play on the team; I was in 5th grade then, and the teams start with 6th graders and up. But, I couldn’t stay away. Instead, I asked the coaches if they would allow me to practice with the team that season, even though I was not eligible to play in a game. Luckily for me, they agreed! Right away, I had friends—kids with a similar passion for the very best sport in the world! I went to every practice and often watched the older, varsity kids practice as well. When 6th grade rolled around, I finally got my chance to play—and I was so ready! Rugby is ranked as the 6th fastest growing sport in the U.S., currently. It is an international sport and was newly featured in the 2016 Olympic Summer Games. Fiji won the gold in those games, by the way, and I followed every minute of Team Fiji’s journey. As you may know, rugby is a fast-paced competition that

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includes tackling, but does not include helmets and pads. It requires skills in both defense and offense because the possession can turnover in an instant, and the game rarely pauses. Rugby develops speed, strength, agility, endurance, quick thinking and rapid response time. But beyond that, there is a “culture of rugby,” that few outsiders understand. We call it, About the Author a “brotherhood.” Sikeli Naivalu, age 13 with The culture of rugby is like a family. a size 13 shoe, is a member It’s a positive environment to be in. The of the Snow Canyon Rugby coaches seek to build character as well as Club. He is homeschooled championship winning teams. There’s a and attends Dixie Leadership Academy. He camaraderie within rugby that extends also enjoys ballroom dance, beyond one’s own team. Rugby players musical theater, Polynesian share a mutual respect for one another. dancing, violin, football and Often, following a game, the hosting basketball. team will provide a meal and invite the opposing team to join with them. I love that rugby drives me to go the extra mile; I try to push myself harder during each play in a match, working to do my job on the field and encourage my teammates to do the same. I also appreciate a well-maintained “pitch,” (aka, “field”) to practice and play matches on. I like to help my coaches before and after our games to prepare the field and manage equipment. As the oldest of 5 brothers, I am grooming my own family team. We like to play the sport together—with the typical sibling rivalry, of course. I am excited for the upcoming season in January 2018! It’s a privilege to belong to the Snow Canyon Rugby Club, a worldrenowned club that has appeared at international tournaments and is under the direction of Head Coaches Michael Puriri and Coach Jay Day. The history of this club motivates me because its reputation has been achieved by the hard work, talent and dedication of my predecessors. This is a legacy to live up to and to build upon. As an 8th grader this year, I have 5 more years of playing and growing as a part of this rugby team! I invite anyone (girls and boys interested), to come out and join us! You’ll be welcomed to the family. And, I promise, you’ll love this game!

Disaster Prep for your Pet

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Tips on keeping your furry friends safe during natural disaster By Dr. Clayton Barton With all the natural disasters that have happened recently, and having a mini crisis in our own family this past month, I have wondered, “If we experienced a natural disaster, would I be ready?” The answer is, sadly, not really. Though Southern Utah does not have a high risk of tornadoes or hurricanes, we do have incidents of fire, flooding and earthquakes; you don’t have to look back too far in history to find examples of this close to home. There is an abundance of disaster preparation information out there about what to do for yourself and your family in such circumstances, however, they often forget to include info on pet safety measures. So, here are a few pointers on pet disaster preparedness.

1. Have an emergency kit that includes: • Current photo ID of your pet • First aid supplies and guidebook • Short term supply of food and water (make sure to rotate food and keep it fresh) • Bottled water • Bowls • Safety harness/leashes (for cats, a carrier may be more appropriate) • Waste cleanup supplies • Medications and medical records • Contact list/information of veterinarian • Owner contact information Keep the emergency kit in an area that is easy to access in an emergency. 2. Display a pet rescue decal on your front door or window to let first responders know there is a pet in the house.

3. Identify a location that is pet friendly if you need to leave your immediate area. (Keep in mind that disaster shelters for people may not be able to shelter cats or dogs.)

4. One very important thing to have done before a disaster is to microchip your pet. If your pet already has a microchip then make sure the contact information is updated with current addresses and phone numbers. 5. Large animal (horses, goats, pigs, and other farm animals) evacuations require significantly more thought and planning. For example, weather planning on having feed and water available at the destination or transporting it with you. It’s also good to think of alternate routes in case of road closures or other possible complications.

Some good resources for more information on disaster pet readiness can be found at AVMA.org, humanesociety.org, and ready.gov. Hopefully, you never have to go through a natural disaster or tragedy. However, there is a feeling of assuredness that accompanies being ready and prepared. If something did happen in our little community, or in your own life, your efforts to be prepared could make a bad situation a little more tolerable for yourself and your pet. St. George Health & Wellness Magazine | November/December 2017 93

November Special

Riverside Dental Care's Oral Cancer Awareness Month

December Special

Toothbrush Special! $59 Sonicare Toothbrush

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Living UNITED... in DIXIE!

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Stories with Santa

Give the gift of literacy this holiday season By Rebekah Pectol Santa Claus is coming to town! He’s made his list and checked it twice, but this year he has added something so very nice. With the help of United Way Dixie and nine flying reindeer, story books will be given to children and families to help promote literacy. A ‘united’ holiday season will be merry and bright this year, as the new Stories with Santa holiday literacy program is introduced. United Way Dixie has joined Santa’s workshop along with the local Toys for Tots and KONY Coins for Kids holiday programs, and aims to deliver three or four grade-level appropriate children’s books to every child on Jolly Ol’ Saint Nick’s Christmas list. Over 7500 children’s books from preschool to 6th grade reading levels are needing to be gathered, wrapped and out in time for Santa’s delivery. Community elves will come together this holiday season to fulfill a true and meaningful need with the Stories with Santa holiday program, as we help to build home libraries and promote literacy within the homes of lowincome children and families in need in the Washington County area. Join the spirit of giving this holiday season, as we gather children’s books for Stories with Santa and “give the gift of literacy” to a child in need during this meaningful time of year. There are several ways to get involved:

StartUp Santa Book Drive

StartUp Santa is a statewide book drive event where businesses and volunteer groups can sign up as a book collection team. Book drives will run from November 1st to December 15th and will go towards providing books for children through Stories with Santa. Learn more at www. startupsanta.org and sign your team up today!

Sponsor a Child for Christmas

Sponsor a single child, a family or provide a “Literacy Angel Tree” this year. Sponsorships available through Toys for Tots and KONY Coins for Kids provide an opportunity to purchase items, gift wrap, and/or deliver gifts to children and families in need. Visit www.unitedwaydixie.org to sponsor a child for Christmas!

Sponsor Books for Christmas

Sponsor a $5 book for a child for Christmas this year. Please visit www.unitedwaydixie.org to make a donation and become a Secret Santa helping to build home libraries this holiday season.

Volunteer Elves Needed

About the Author A self-described “huge humanitarian,” Rebekah’s motivation for volunteerism is personal, based largely on childhood memories of watching her own mother spend countless hours helping people in need—even when their family was also in need. After spending 3 years serving in AmeriCorps and working as a community advocate in St. George for 8 years, Pectol found United Way Dixie. As the administrator for the last 5 years, Pectol oversees the fundraising and distribution of funds to 17 local nonprofit agencies including Big Brothers Big Sisters of Utah, Doctor’s Volunteer Clinic of St. George, Erin Kimball Foundation, Learning Center for Families and more.

We need an army of elves this holiday season! Several volunteer shifts, including book sorting, wrapping, and packing, will be available for Stories with Santa. Please e-mail info@ unitedwaydixie.org for more information and available shifts.

St. George Health & Wellness Magazine | November/December 2017 95

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Improving our Self-Image sghw and| Eliminating Negative Self-Talk WELLNESS

Most of us are our own worst critics. If we heard someone talk to one of our friends or family members the same way we talk to ourselves we would likely cringe and immediately come to their defense. So, why are we so hard on ourselves? Why do we put up with negative self-talk and why are we so prone to view ourselves in such a critical way? Many sources influence the way we develop our self-image. I will outline the two which I feel are most powerful. First, society seeks to tell each of us what is good or bad, right or wrong, beautiful or ugly, and so forth. Social media, magazines, TV, movies, music, and other media sources paint a picture of what they deem as the ideal to make us feel that who we are is not good enough so we will buy what they are selling. Second, relational influences reaching back for generations have given us inherited beliefs about who we are. These relational influences are many times subtle, but may form deep roots in the development of our personal identity. Some of the inherited beliefs I have heard from recent clients include: “My whole family has been overweight for generations,” “The men in my family all have short tempers,” “I need to make lots of money because I’m not pretty enough to find a husband,” “My family is cursed with bad luck, we seem to never get ahead.” The trouble seems to be that, due to the power of these social and relational narratives, the negative self-talk which stems from them is virtually automatic—it just pops into our minds. So, how do we overcome it? Here are some simple steps you can take to improve the self-talk, and ultimately your selfimage. • Challenge the social narratives. Ask yourself this question: “What are they trying to sell me?” And remember, what you see in the media is edited and unrealistic, which causes you to compare your worst self, to their best. Rebel against the idea that society knows what is good or bad— because they are usually wrong. • Challenge your inherited (relational) beliefs. Chances are your parents were just regurgitating the same negative beliefs that their parents told them. It’s nobody’s fault, but you can change it. • Change the way you relate to yourself. When you are using negative self-talk, you are creating an adversarial relationship with yourself. Being your own adversary is self-defeating and limits your chances of success and happiness. Become a friend to yourself and seek to view yourself as someone with infinite worth and potential—just like you see others. Those who are highly self-critical are much more likely to About the Author Thurmon Thomas is a marriage and family therapist with the suffer from depression and anxiety, and many times, our inherited St. George and Cedar City Centers for Couples and Families. beliefs are so deeply rooted we are unable to recognize them on Thurmon has been in the St. George area since 1983, and our own. If you need help improving your self-image, and finding currently lives in Washington Fields with his sweetheart greater success and happiness in your life, reach out to our clinic— of sixteen years and their six beautiful children. Thurmon we would be honored to help. Professionals in our office can help specializes in working with couples, parenting, depression, and anxiety. you identify and change the negative social and inherited beliefs which are limiting your success and happiness.

By Thurmon Thomas, LAMFT

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Appreciate

“Acknowledging the good that you already have in your life is the foundation for all abundance.” ~ Eckhart Tolle

By Jack W. Rolfe The Thanksgiving season is a wonderful time of year. I enjoy the fall weather, the autumn colors, and college football! Most important is the concerted effort to focus on giving thanks and showing appreciation for what surrounds you. The wisdom of years has great value. One of the greatest lessons I have learned from working with the elderly is that they have learned a deeper meaning of appreciation. I believe that the younger we grasp this trait in life the more successful we will be.

“I have found that the more I appreciate life, the more I enjoy it. The more I enjoy life, the more I gain from it. The more I gain from life, the more I can give back to it. Thus, the cycle feeds itself.” ~ Jack Rolfe As I was growing up, my parents taught me many important principles. It is interesting that most of what I learned during childhood, I did not fully understand until later in my life. Now that I am older, I am able to more rapidly learn from my experiences. One important principle my mother and father taught me during my childhood was simple, yet left an indelible impression upon my character: Always say “Thank you.”

The innocent words “thank you” that I whispered as a young child, for the smallest of favors, have helped me develop a deep appreciation for everything that I have. Gratitude is one of the greatest attributes we can develop. Without it, one can become selfabsorbed, always desiring to receive rather than to give. I am truly grateful for this important principle that my parents taught me. Robert W. Woodruff, a prominent business leader of a former time, toured the United States giving a lecture which he entitled “A Capsule Course in Human Relations.” In his message, he said that the two most important words in the English language are these: “Thank you.” Frequently expressed, the words “thank you” will cheer your spirit, broaden your friendships, brighten the world around you, and lift your life to a higher pathway. When you take the time to thank people for the things they do for you, they will often have a desire to repeat the kind word or deed. This helps to build synergy that grows with great power. As we live our lives, we must remember the words of Eleanor Roosevelt: “Yesterday is history, tomorrow is a mystery, today is a gift. That’s why it’s called the present.” It is my wish that you will take more time to live in the present and to appreciate the million-and-one things that are a part of the here and now. We need to thank those who bag our groceries or load our car, appreciate the beauty of the setting sun, tell our families we are grateful for their help, and so on.

About the Author

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

St. George Health & Wellness Magazine | November/December 2017 97

TWELVE DAYS

SERVICE Among piles of neatly wrapped presents and shiny ornaments, excitement looms in the air as the holiday season is finally here. This is the time where we buy gifts for our loved ones, but this is also the perfect time of the year, like any other time, to provide service to those in need. A gesture or gift that may seem small to you may make a significant difference in someone elseâ€™s life. Service gives us the opportunity to go out of our way to help others and provide a meaningful contribution to society. JustServe.org provides a way for organizations to post volunteer needs, and community members can go on JustServe.org to find ways to serve in their local areas. Like many people celebrate 12 Days of Christmas, why not celebrate 12 Days of Service? Here are 12 ways to provide service in the Southern Utah area:

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Habitat for Humanity of Southwest Utah is a housing ministry where volunteers can help build safe, affordable homes for qualified lowincome families. According to its website habitatswu.org, Habitat for Humanity’s vision is to provide “a world where everyone has a decent place to live.”

4American Red Cross provides relief and support to those

in crisis. A way to help with American Red Cross’ goal is to donate blood. There’s a blood donation center located on 476 E. Riverside Dr.

The Switchpoint Community Resource Center provides support and services for the homeless. A way to volunteer at Switchpoint is to help serve food to the homeless in its soup kitchen.

Help Me Grow Utah is a referral helpline at no cost that provides parents and physicians with the knowledge and support in order to help children. Its services include personal care coordination, free child development and perinatal screenings, answers to pregnancy, parenting and child development questions, and connection to community resources. To fill out a volunteer application, visit helpmegrowutah.org.

10The

St. George Children’s Museum provides fun and engaging activities for children and families. Volunteers can donate time by greeting families at the entrance, encourage children and families to play together in the exhibit, assist in the office, and assist with special events like birthday parties. You can also donate craft supplies.

11Family Healthcare’s mission is to provide accessible and

quality healthcare regardless of financial, cultural or language barriers. A great way to volunteer at Family Healthcare is by donating newborn baby supplies such as thermometers, diapers, onesies, baby wipes, and blankets or quilts.

2 Lifting Hands International is a humanitarian nonprofit

where volunteers can help refugees, both home and abroad. A way for volunteers to help refugees is to assembly blankets, hygiene kits, and newborn baby kits.

KONY Coins for Kids is an organization dedicated to giving disadvantaged kids in the Washington County area of Southern Utah a Christmas. Volunteers can choose a family and then shop for presents for the children of the family.

6 The Bicycle Collective is a nonprofit organization dedicated that the idea bikes are a way to clean our air and reduce traffic. The Bicycle Collective recycles old bikes and provides bikes to underprivileged populations such as the homeless and refugees. You can volunteer by donating a bike you don’t use anymore or help fix bikes. They are located at 70 W. St. George Blvd.

8 Utah Food Bank’s mission is to fight hunger statewide, and

it does so by collecting food for the vulnerable, children and the elderly. Volunteers can donate food, money or their time by delivering food or hosting a food drive.

9 Switchpoint also has a thrift store located at 935 N. 1300 W. Suite 7 where volunteers can donate anything from clothes to home décor. You can also volunteer to help stock shelves.

12 Utah School and Institutional Trust Lands Administration (SITLA) helps manage Utah’s 3.4 million acres of trust lands, which is a collection of land that is held in trust to support primary public schools, state hospitals, teaching colleges, and universities. A way to volunteer for SITLA is to help preserve and protect trust lands by making sure these areas stay clean.

There are multiple ways to volunteer in Southern Utah, so dedicating your time will make for a worthwhile experience for yourself and those you’re helping. To find more volunteer opportunities, visit JustServe.org. St. George Health & Wellness Magazine | November/December 2017 99

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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Making Your Love By David Nutter

Warm

Making love warm is an activity. It is something successful couples continue to cultivate. With a warmth of affection, partners can withstand some chills and survive the winters of an emotional storm. I am continually impressed by how some individuals and couples literally make their relationship the center of their world, while others simply do not. I have felt the love that people express for their partners in therapy as if their emotions were brightly colored, distinct and visible. Unfortunately, there have been other sessions where clients express that the hard grind of working, children, finances and other expectations have taken the warmth out of the relationship and even out of themselves. As a younger adult, I was struck by the wisdom of Elliott D. Landau, PhD and therapist. He said that every conflict in a marriage can be traced to selfishness. Sometimes, selfishness exists because incoming kindness has been cut off. Think about the last time that you asked your spouse/partner a question about their needs, wants or preferences. When we engage our partner’s thought processes and emotions, we create a safe space for them to be available and vulnerable. As we explore their dreams and desires for specific experiences together or as an individual we recreate what brought us affectionately toward them when the relationship first started. Regularly, I ask couples experiencing conflict about how they met, what their experience included and how they remember the days surrounding that first encounter together. I am pleased to often hear incredibly loving details about what one or the other said, wore, expressed, the way they laughed or talked, sipped their drink or described their travels. As adults, we tend to invest our time in things which give us a result. The hours we spend at work, the gym

and at play monopolize most of the time available to us. Where we spend the most time we often get fixated on how well that effort is recognized by ourselves and others. Think about the number of conversations you have been a part of where the experience of being underpaid or unappreciated at work is the centerpiece of the discussion. Consider the frequency that we experience concerns about our health and the results we don’t seem to achieve like others do. Whether at the gym, at home or at work, we regularly compare what we are putting in to what we are experiencing in return. Imagine how much warmer your love relationship could be if you started the change in your dynamic that you desperately seek from your partner. It is amazing to me that some people can rattle off their favorite team members on their favorite sports teams, reciting facts about these players into their college statistics. Sometimes these same folks cannot remember their anniversary date. It’s not about memory at this point, it’s about caring and cultivating. Imagine knowing your spouse’s unmet hopes as a child and becoming their connection with a new version of happiness surrounding old disappointments. People thrive when their partners care deeply for them and they reciprocate. There is a concept we can borrow from the military: Never leave a spouse behind. It takes effort to address immediate needs in a relationship and consistent efforts within the relationship to weather the storms certain to come. When we travel to the mountains in winter, we can expect very cold weather. We will engage in efforts for immediate and future needs while we are there. If we enter the family cabin, we are going to look for an immediate source of heat to get comfortable. Sometimes, that will mean going out to the woodpile (effort) gathering sufficient supplies to light the first fire (immediate) and for continuous heat into the night (planning). Make the time to make your love warm. You cannot speak to or hold your SUV, boat, career, truck, home or financial assets. But you can replenish the fuel in your relationship with love.

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About the Author 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 served as the SGPD Chaplain (board certified) to reduce the impact to personnel and citizens from significant trauma experiences. He is adjunct faculty at DSU. 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 5 grandchildren their immediate family.

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Washington City Fall & Winter Events

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Washington City is thrilled to host many fun events and festivities during the fall and winter months at our beautiful, award-winning parks and community center. We had a busy October with the following events that took place: Huntsman World Senior Games Basketball Tournaments, The St. George Area Chamber’s Taste By of Wendi DixiePrince Expo,Bulkley Dj Lex’s Spooktacular Carnival, and the 1st Responders Appreciation Car Show. We are now gearing up for some fun fall and winter events including: Southern Utah Yoga Fest, Veterans Day Celebration, The Walk to End Alzheimer’s & Big Purple Party, Washington City’s Annual Tree Lighting Festival, “Christmas in Dixie,” and the New Year’s Eve Family Bash—all taking place soon. Save the date, and bring your family and friends. There is something for everyone, all in one place! The Washington City Community Center is also the perfect venue to hold weddings, family reunions, bbq/ swim parties, ward parties, banquets, holiday parties, birthday celebrations, dances, music recitals, corporate trainings, tournaments, and more! For details visit: thewccc.org or call (435) 656-6360.

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Calendar of Events: November 4th:

The Walk to End Alzheimer’s & Purple Party @ the Park 9am-1pm. WCCC, Park View Drive, & Community Center Field

November 10th:

Veterans Day Celebration (Parade at 11:11 am followed by Program: Ceremony & Veterans Lunch at Veterans Park at 12:30pm.

November 10th-11th:

Southern Utah Yoga Fest @ the WCCC

November 27th: Christmas in Dixie (Annual Tree Lighting Ceremony) 6pm-8pm Veterans Park

December 31st:

Dj Lex’s New Years Eve Family Bash 5pm-12am for families @ the WCCC

About the Author

Wendi Prince Bulkley has been with Washington City for the past 11 years, working in several different capacities which include: marketing/ events manager, community center director, and recreation coordinator. Wendi loves to serve in the community, and is involved in various boards and committees throughout Southern Utah. Wendi is currently pursuing her master’s degree from SUU in Public Administration, and anticipates graduation in December 2017. Wendi is married to Jake Bulkley. Together they have four children and reside in Little Valley.

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Opioid Use Disorder

The Rising Epidemic

By Southwest Healing and Wellness Many months after surgery, she found herself craving oxycodone. She spent hours each day thinking about how she could get more. She had tried to cut back because of the damage it was causing her family, but the cravings just got worse. She was on the verge of losing her job, her marriage, and her life. Each time she tried quitting, her anxiety and depression went through the roof; she couldnâ€™t sleep, and she became incredibly nauseous. Despair overwhelmed her, and she considered taking her own life to escape her new reality. She, like many others, had unwittingly become addicted to drugs in the form of prescription opiates. In the United States, over 650,000 opioid prescriptions are dispensed daily, and as many as 91 people die each day from an opioid overdose. While this epidemic is reaching across the globe, it also hits close to home. Utah currently ranks 7th in the nation for drug overdoses; the majority of which are opioid related, with oxycodone being the highest. Within the state of Utah, opioid overdoses have now surpassed deaths due to firearms, falls, and motor vehicle accidents. In the last 5 years, Utah has experienced a 400% increase in death from opioid misuse. Tragically, 1 out of every 10 people with opioid use disorder also have a history of attempted suicide. If you or a loved one are currently suffering from problems related to opiate use, seek help immediately. Effective treatment options are available which can treat chronic pain, addiction, and mental health related challenges in a caring and integrative way. For information on how to get help, contact Southwest Healing & Wellness at www.southwesthwc.com

(Sources: American Psychiatric Association; CDC.gov; Health.Utah.gov)

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Treatment for Chronic Pain & Opioid Dependency

NOW ACCEPTING

ENROLLMENT APPLICATIONS

PH: (435) 986-7100 | FAX: (435) 986-7101

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November

November 4 Children’s Miracle Network Charity Golf Tournament Tee off at 9:00 AM Walmart Distribution Center and The Children’s Miracle Network are hosting a charity golf event to raise donations for Primary Children’s Hospital here in Utah! 100% of funds raised will be donated directly to Primary Children’s Hospital. todd.walker@walmart.com terrance.aldridgeii@walmart.com $400/ 4 person team Friday, November 10 & Saturday, November 11 Deseret Book Time Out For Women Friday: 6:30-9:30pm, Saturday: 9:00am-4:00pm Dixie Center 1835 Convention Center Dr, St. George, UT 84790 Feel inspired. Get focused. Be renewed. Join us this year for the 2017 ARISE tour! New music, new presentations and an amazing opportunity to focus on the things that matter with the people who matter most to you! See you there! http://www.tofw.com/event/st-george-2017 Open to the Public. Tickets available online.

November 16-20 Jubilee of Trees Open daily from 10:00-8:00pm (Friday 10:00am-4:00pm) Dixie Center 1835 Convention Center Dr, St. George, UT 84790 Tree displays, Gala Dinner, Bar J Wranglers, Chamber Luncheon, and Teddy Bear Picnic. All events require tickets. Purchase at event or online at https://give. intermountainfoundation.org/jubilee-of-trees-purchase-tickets-to-events Open to Public, Adults-$5.00 Children 15 yrs and younger - $1.00

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November 17 Red Steagall - Wilford Brimley Presents Friends in Music Concert Series 7:30 PM - 9:30 PM MST The Electric Theater 68 E Tabernacle St George UT Event Description: The entertainment career of Red Steagall has covered a period of over 45 years and has spanned the globe from Australia to the Middle East, to South America and to the Far East. He has spent the last thirtyseven years as a recording artist, songwriter, and television and motion picture personality. related activities. Although Red Steagall is best known for his wonderful Texas Swing dance music, he also is beloved by Texas cowboys for the quiet times they have spent with him around chuck wagon campfires. http://www.thestagedoortheater.com

November 30 - December 3 Dicken’s Christmas Festival 10:00am – 9:00pm Dixie Center 1835 Convention Center Dr, St. George, UT 84790 Step back in time and enjoy the sights and sounds of 19th century London at The Spectrum’s Dickens’ Christmas Festival. The Festival is a unique and unusual entertainment and shopping experience. Guests wind through narrow village streets as they shop for gifts and rub shoulders with a cast of Dickens’ characters such as Tiny Tim, Scrooge and even Queen Victoria. Old English shops, hundreds of period costumes, orphans, royalty, and the “real” Father Christmas all combine to offer guests a holiday experience like no other!

St. George Health & Wellness November/December 2017