Utah Valley Health & Wellness March/April 2017

INSIDE: The Biology Behind Human Relationships Love Infusion The Good News

MARCH/APRIL 2017

UTValleyWellness.com

2 www.utvalleywellness.com

uvhw |

TA B L E O F C O N T E N T S

Family Wellness The Biology Behind Human Relationships

24

Health MARCH/APRIL 2017 On The Cover: Photo courtesy of Victoria Harris, www.mystoryisart.com, (720) 270-0177.

A 15-Minute Heart Scan that Could Save Your Life 18 The Good News: Anchor Mary Nickles became the story, as she shared her cancer journey with viewers 20

27

Culture

Fitness

Lost in the Middle of the Pack? 10 Five Strategies to Inspire Children to Get (and Stay) Fit 12 Stretching Techniques Enhance Your Workouts 13

Holi Festival of Colors Celebrates Arrival of Spring Girls Get Hooked, Too 30

16

28

Departments Outdoor Living

Nutrition

Love Infusion 14 Put Your Best Fork Forward

Play Therapy: The Parent’s Role 26 Physical Affection: Good for Your Health and Your Marriage

Fifth Water Hot Springs – A Scenic Soak 22

Meet Our Staff 4 Letter from the Editor Community Focus 7 UVU Letter 8

6

Utah Valley Health & Wellness Magazine | March/April 2017 3

uvhw |

M E E T O U R S TA F F

Triston Morgan Author, Family Wellness

Erica Hansen Author, Nutrition

Travis Lott Author, Fitness

Kelli Middleton Author, Fitness

Melinda Colton Editor

Terrin Parker, PT Associate Editor

Clint Wood Executive Editor Would you like to see your photography included in the next issue of Utah Valley Health & Wellness?

If so, please contact our staff at utahvalleywellnessmagazine@gmail.com or 801-718-3794.

For more information on advertising or other inquiries, including career information, visit our website at www.utvalleywellness.com, email utahvalleywellnessmagazine@gmail.com or call us at 801-718-3794.

The publisher is not responsible for the accuracy of the articles in Utah Valley 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.

4 www.utvalleywellness.com

Utah Valley Health & Wellness Magazine | March/April 2017 5

uvhw |

FROM THE EDITOR

With spring recess around the corner, instead of a vacation… why not consider a staycation?

Utah has so many beautiful offerings that could be done during the few days your children are out of school. Whether you have an entire week off or just a few days, a staycation allows you to enjoy a variety of activities within driving distance from your home. Staycations do not have the stress associated with travel, such as packing, long drives, or waiting at airports.

A staycation also means you’re not bound by a strict schedule. You can sleep in and set your own pace. So, if you want to catch a movie in the morning and spend the afternoon hiking, you can do that. And, in between, you can visit that local restaurant you’ve been meaning to try since it first opened.

Here are a few things our family has done, all in an effort to teach our two sons about this great state we live in: National parks: Utah’s national parks include: Zion, Bryce, Canyonlands, Arches, and Capitol Reef. This past spring our family drove to Kanab and stayed for two nights. From there we visited Grand Canyon and Bryce. The following day we drove through Zion and stayed overnight in St. George.

National monuments: Utah boasts several national monuments. A few years ago our family spent a night in Vernal and toured the local dinosaur museum. The next day we toured Dinosaur National Monument.

Close to Utah Valley: Park City, Midway, and Heber City are all just a short drive from Utah County. One year we rented a condo in Park City which allowed us to spend time in all three places. Midway has its geothermal natural crater at the Homestead, Park City has great shopping and food, and Heber City has the Heber Valley Railroad.

A short drive: Consider a visit to Golden Spike National Historic Site, 30 miles west of Brigham City. The site where the last spike was driven is located within a hundred yards of the Visitor Center, and is commemorated by a polished wooden tie with a plaque resting inches from where the 1869 ceremony was held.

State Capitol: While the Capitol is one of the most prominent landmarks in Utah, you’d be surprised how many Utahans have never toured it. Tours begin every hour, on the hour, from 9 a.m. to 5 p.m. Monday through Friday. A wide variety of original artwork, artifacts and historical monuments can be found inside the Capitol and around its grounds.

Museums: Amidst the fun of spring recess, it’s also nice to provide a few opportunities for culture. I highly recommend BYU’s Museum of Art, Monte L. Bean Life Science Museum, and UVU’s Woodbury Art Museum located at University Mall.

The Leonardo in Salt Lake City, which lets you explore the unexpected places and ways that science, technology, art, and creativity connect, is on our wish list this spring.

Sports: Go see a Utah Jazz game or a Utah Grizzlies hockey match. Take a hike. Plan a bike ride with neighbors or family.

Thanksgiving Point: You can easily spend an entire day at the Museum of Natural Curiosity or the Museum of Ancient Life. Don’t forget to stop by the ice cream shop at the West Tower Plaza.

Salt Lake City: It’s always fun to spend a night in Salt Lake City, where you can visit any of the following: Natural History Museum of Utah, This is the Place Heritage State Park, Hogle Zoo, Red Butte Garden, Tracy Aviary, and Clarke Planetarium. On Sunday mornings you can hear the Mormon Tabernacle Choir perform “Music and the Spoken Word” in the Tabernacle.

So, this spring recess, why not spend your time being a Utah tourist?

For more ideas visit UTAH.com. It’s a one-stop adventure shop.

Melinda R. Colton Editor

6 www.utvalleywellness.com

Community Add Up the Good Things in Life – Lehi City Over the last month I have thought a lot about taking time to add up the good things in life. I was recently reminded again how short life can be when we lost one of our great employees. Craig Barratt, parks supervisor in our Public Works Department, passed away at only 41.

Lehi City benefitted from his service for 10 years, and there was never a more passionate and hardworking employee. Our hearts go out to the Barratt family for the loss of their husband, father, brother, and son. We will miss him greatly.

Lehi City has many good things to add up. We have great employees who work hard to keep our city safe and clean and who provide necessary utilities and services for our residents. We have some exciting projects coming down the line this year. We are growing our infrastructure and facilities with two new substations, a third fire station, a power plant, four parks, and culinary and pressurized irrigation sources – all planned for 2017. Check out the city website for the 2017 Annual Report, which Lehi City has many good things to add up. provides a summary of 2016 accomplishments and 2017 planned projects (lehi-ut.gov).

We have great employees who work hard

to keep our city safe and clean and who provide necessary utilities and services for our residents. We have some exciting projects coming down the line this year.

We also have some great young people in our city who have achieved much this past year. My hat goes off to the young men and women who have excelled in school, dance, sports, scouts, and various other activities. Many of these youth volunteered with our parks, events, and leisure services in 2016. The Literacy Center alone had almost 19,000 hours of service from Eagle Scout projects and volunteer tutors, with 75 volunteers earning the President’s Volunteer Service Award. Keep it up – you are the best. We don’t have to worry about who the next generation of leaders will be. We are in good hands with these young people.

We are also fortunate to have quality leisure and recreation opportunities. Lehi City Recreation has the largest Jr. Jazz program for cities with a population over 50,000 residents and the largest single-municipality program overall. The Lehi Library, Rippy Literacy Center, and Hutchings Museum continue to grow in the services and programs available to community members. We recently expanded the Literacy Center and the library, providing even more space for our residents young and old to learn, to serve, and to enjoy time together.

Lastly, we have more than 300 acres of beautiful park space and a growing trail system that give our residents an opportunity to get out and play. Our city employees are working hard to provide good opportunities and a high quality of life to our residents. I encourage you, whether you live in Lehi or one of our neighboring communities, to play in our parks and ride on our trails this spring. Get some fresh air and enjoy the scenery.

Take the time to add up the good things in life and the bad things won’t even count. Love your families, hug a kid, smile when it hurts, complain less and do more.

Bert Wilson Mayor, Lehi City

Utah Valley Health & Wellness Magazine | March/April 2017 7

The Department of Student Affairs at Utah Valley University is actively working on providing engaged learning experiences for students outside of the classroom. Engaged learning is a core theme of UVU and is central to the mission of the university. Engaged learning is much more than interesting content; it provides students with hands-on experiences they can use to further their careers or peruse further education through graduate or professional school. Providing dynamic engaged learning opportunities provides students with extraordinary experiences to build a resume while earning a degree. An example of a few of the many opportunities offered this spring are: Nursing in Nicaragua: Outdoor recreation and nursing students will travel to Nicaragua to assist in treating patients in rural communities who would otherwise not have access to healthcare.

High-Performance Race Team Site Visits: Automotive students involved in the High Performance Race Team will travel to southern California to engage with our professional partners in developing and creating the knowledge, skills, and parts necessary to build and race world-class race cars.

Game Developers Conference and Site Visits: Software engineering students will travel to San Francisco, California, to attend the global conference on game development where they attend hands on and learning sessions taught by computer experts in hardware, software, and skill development. Students will have their portfolios reviewed and critiqued by the best in the industry and may also interview for coveted positons at game developers and animation companies from around the world.

National Association of Broadcasters: Digital Media students will travel to Las Vegas, Nevada, to attend the National Association of Broadcasters convention. Each spring, students from the Digital Media Department are able to attend the national conference to learn and improve their skills and knowledge in the growing media (TV, web, radio, social media) area.

Dr. Michelle Taylor Vice President of Student Affairs Utah Valley University Dr. Michelle Taylor is vice president of Student Affairs at Utah Valley University. She earned a B.S. degree in Educational Psychology (Special Education) from BYU and began her career as a school teacher. She received her Ph.D. in Social Work Administration, a master’s in social work, and a master’s of Public Administration from the University of Utah. In 1995, she took a position as the director of Accessibility Services at Utah Valley State College which had a student headcount of approximately 10,000 students. Taylor has been part of the tremendous growth and development (adding 25,000 students) of UVU over the past 21 years. She is an advocate of inclusion and diversity. She has co-written and secured grants for a wide range of program initiatives, serves on numerous boards and committees, and presents at national and international conferences annually. She and her husband, Michael, are the parents of six children. The couple has three grandchildren.

8 www.utvalleywellness.com

Mary, Queen of Scots Documentary: Multidisciplinary students will travel to England/Scotland to create a travel documentary (video, e-publications, website and social media) on the life and site locations of the life of Mary, Queen of Scots in partnership with the National Museum of Scotland.

Natural History Excursion, Valley of Fire: Biology and geology students will travel to the Valley of Fire near Las Vegas to experience the concepts learned in class, in the perfect laboratory – nature. Sustainable outdoor skills, ethics, and safety will be taught along with geology, biology, astronomy, and paleontology.

These are only a few of the many engaged learning projects UVU students will be participating in during spring semester, joining in active and collaborative hands on learning. Engaged learning is just one of the many reasons I’m so proud to be a part of Utah Valley University.

Sincerely,

Michelle Taylor

Michelle Taylor Vice President of Student Affairs Utah Valley University

99

$

Room and Golf or Spa Fine Dining Casual Dining Slot Machines Table Games Spa & Salon

Championship Golf Live Entertainment Resort Pool

36 Holes of Championship Golf • World Class Spa

CasaBlancaResort.com • 877.438.2929 Utah Valley Health & Wellness Magazine | March/April 2017 9

Try something new and find your motivation

By James Tracy Your alarm goes off a little earlier than usual on a Saturday morning. You grab your sweats and lace up your shoes. Are you ready? Maybe today will be a personal best! You’re excited for the gun to signal the start of the race. Relax. Save your energy. Your heart is beating hard, ready to spring into action. Standing on a ladder, the race director begins the countdown. 5!... 4!... 3!... 2!... 1!... BANG! You jump at the loud crack of the gun. Then, you wait as the hundred something people in front of you make their way through the start line.

How do you still get the most out of yourself when you’re surrounded by so many people? You decided to start in the middle of the pack to run at your own pace. You’re using your own watch, rather than the big clock that started two minutes before you, to get your personal time as you cross the finish line.

Most racing tips seem to focus on the small group competing for the win, rather than the middle of the pack runners. We all find

10 www.utvalleywellness.com

ourselves in the middle of the pack at some point, and need to find a new way to improve and find motivation.

Here are some racing and training tips that helped me when I found myself lost in the middle of the pack.

Have a Plan Remember, you are on a race course, not a run course. Try and check the course out a week or two beforehand. This allows you to strategize where to pick up the pace for two minutes, where to move over so you can position for that sharp right turn, or where to start your final push. If you can’t get to the course before race day, try a warmup running backwards from the finish line. Knowing the location of the finish will give you a better final push rather than letting it surprise you around the last corner.

Planning your training will also make it easier to follow through and be consistent. And consistent training is the fastest way to improving

uvhw |

FITNESS

About the Author

your times. Along with planning comes tracking your training. Use a calendar, spreadsheet, or notebook to make notes of what you did and how you felt. This will help you stay accountable to your plan.

Keep Moving Dictate your own pace by passing the group that is progressively slowing. When someone passes you, let the competitive juices flow a little and match their pace for a bit. If they still pull away from you, they did some work for you to pull you ahead. Keep a tally on the number of runners that you pass. If you’re passing many more people than pass you, try starting a little faster next time.

This analysis can also be achieved with a GPS or simple timer watch. When reviewing your race, see how even your mile splits were across the race. If your first mile is faster than all the rest, adjust to starting slower so you can be faster on average. If you finish much faster than your average pace, try starting a little faster because you

still had more energy to give. The middle of the race brings opportunities. Be brave and stick to pace, because the excitement of being close to a great time will help you across the last stretch to the finish.

James lives in Provo while he is finishing a graduate degree in exercise physiology at Brigham Young University.

Beginning in 2008, James ran track and cross country for BYU specializing in the steeplechase. He enjoys a variety of sports with his family and two year-old daughter.

New Can Be Motivating When looking for your next race, try something new and find your motivation.

If you’ve only run 5Ks, try a 10K, a halfmarathon, or a new course. If you’ve done every type of race distance already, check out the growing obstacle course racing series, organize a relay team or an individual or team triathlon, or try an all-comers track meet. There are numerous ways to try something new. Not all training has to be logging long miles for a marathon; find something fun and go achieve your goal!

Utah Valley Health & Wellness Magazine | March/April 2017 11

Five Strategies

to Inspire Children to Get (and Stay) Fit

By Jeff Caldwell Jr.

Do you have a hard time keeping up with your children? Or, do your children have a hard time keeping up with you? With the increase in sedentary entertainment it is About the Author Jeff Caldwell is a college becoming more challenging to keep our children active and fit. Consider my top certified personal trainer, five strategies that will help you motivate your children to get and stay fit through and trained in Hollywood exercise and healthy nutrition: for more than five years. As 1. Set an example for your children. Make sure your children see the oldest of seven children, you exercising. Encourage them to join you as much he has a natural passion for inspiring today’s youth to be as possible, whether you’re going to the gym, happy, healthy and fit. As doing at-home workouts, or going for a walk or such, he is also the author and jog. Two key lessons I learned from both my creator of the children’s book dad and my step-dad are that it is important “Kid Fitness with Phillip and to, 1) make exercise a daily habit and not just Natalie” which can be found at kidfitnessbooks.com. occasionally work out, and 2) sacrifice and make exercising a priority on the list of daily “to-do’s.” Sometimes fitting in a workout session means waking up earlier than usual, but it is always well worth it!

2. Read your children fun books and magazines about fitness.

Kids love to be read to! Find some children’s books at a bookstore or online that talk all about “kid fitness,” “yoga” or any kind of sport or activity. As a youth, my step-father would bring home fitness magazines for inspiration, instruction and education that I would find very interesting. To this day I continue to find inspiration from many books and magazines. Fitness reading and education is key, and it will inspire your children for years to come! Amazon has a wide variety of children’s books on subjects like yoga and fitness for children.

3. Sign your children up for sports and activities that pique their interest. You can also help them explore new ones by playing with them. I have my parents to thank for all the baseball, basketball, soccer and other sports I played throughout my youth that helped me get and stay in shape and challenged me physically, not to mention the great lessons I learned about teamwork, abiding by rules, never giving up, “practice makes perfect,” etc. If traditional sports don’t float their boat, try some other challenging activities such as martial arts, hiking, riding bikes or swimming.

4. Help your children set fitness and health goals and work to achieve progress. It is a very common practice to measure the height growth of children on a wall or door frame. You can use this same method on your kids and challenge them by testing physical abilities like the vertical jump, standing long jump, push-ups, sit-ups, etc. on a regular basis. Test them on their baseline abilities first and then encourage them to practice and exercise daily so they can get in the habit of setting and achieving their own goals. You might also consider doing it with them to make it more fun and more memorable.

5. Teach your children how to shop for healthy groceries and prepare healthy meals. There are multiple Boy Scout and Girl Scout requirements that encourage children to learn about nutrition in this way. I remember my mom making this a fairly regular practice with me, and now I have vivid memories of learning to budget and learning how to choose the best and freshest fruits and vegetables, thanks to her. (Though, as a young boy I’d often secretly “sample” the grapes in the fresh produce section, as a “good” Cub Scout should).

Remember, healthy kids become healthy adults, so take opportunities, like shopping at the grocery store, to teach your kids about choosing healthy foods.

There are multiple benefits of exercise and nutrition for all ages. There are also countless life lessons to be learned along the way that go hand-in-hand with the basic principles of fitness. When your children catch the vision of making health and fitness a regular focus in their lives, both you and your child will be able to look back and realize that your parental efforts to be an example were not lost on them!

12 www.utvalleywellness.com

Stretching

uvhw |

By Kelli Middleton

FITNESS

Techniques Enhance Your Workouts

When you’re short on time, stretching is usually the first part of your workout to go. However, do you know all of the benefits you are missing out on? Stretching as little as two to three times a week can lead to better balance, decreased occurrence of back pain and achy joints, improved mood and muscle coordination, and increased range of motion. Flexibility is an essential component to maintaining good range of motion. As we age, our muscles tend to get tighter.

Incorporating flexibility into your daily fitness routine will make a huge impact on muscle mobility.

There are so many different types and ways to stretch. In this article I will go over three stretching techniques: dynamic, static, and proprioceptive neuromuscular facilitation (PNF).

Dynamic stretches are done to prepare your body for movement.

A dynamic stretch is a moving stretch; it puts joints through the full range of motion. Examples are jumping jacks, high knees, butt kickers, lunges, squats… the list goes on. Theses types of stretches are ideal to do before a workout or game to get your muscles warmed up and ready to work.

Static stretching is a non-moving stretch. Often times I hear people complain about stretching because it is “painful.” If it’s painful, you are probably stretching too far. You should only hold the position to the point of mild discomfort. A part of static stretching is passive stretching. This is where an external force is helping with the stretch – whether that’s a partner, a bench, or even just gravity. With or without an external force helping you perform the stretch, static stretching is one of the best ways to really improve your flexibility.

Static stretching is most beneficial to do after finishing a workout. I recommend performing each stretch two to three times, holding it for 20-30 seconds, and About the Author doing this at least three times a week.

Kelli is a NASM CPT PNF stretching is where you contract and is FNS certified. She the antagonistic (opposing) muscle prior currently trains clients at to relaxing the muscle you are going to Vasa Fitness. Kelli earned her stretch. For example, lie down on your Bachelor of Science Degree in Exercise Science from Utah back with one leg up in the air. If you Valley University where she have normal range of motion, you should currently teaches Fitness for be able to raise that leg to 90 degrees Life. with a straight knee. If you can’t do that, you know you need to work on your flexibility. Have a partner assist you by holding your leg in place as you contract your quad by pushing against the resistance of your partner. Do this for about 8-10 seconds.

Then relax your leg and allow your partner to push your leg towards your head until you reach mild discomfort. Hold this position for about 20 seconds. Repeat this two to three times and watch your flexibility improve.

As tedious and time consuming as stretching might sound, it’s well worth it. Try being consistent for just two weeks and see if you notice a difference in the way your body feels, the way you move, and even your mood.

Photo by Chelsie Starley Photography Utah Valley Health & Wellness Magazine | March/April 2017 13

Infusion Love

By Wendy Thueson

As a young mother I struggled a great deal with all of the mundane tasks I had to accomplish each day. Changing diapers, feeding children multiple times a day, cleaning up after them, and so much more. There never seemed to be enough time in the day, and I always put myself last. As a result, I was overworked, underpaid, exhausted and angry.

I didn’t take the time to plan meals, and I bought things that were quick to make but weren’t always the healthiest choices for me or my family. Suffering from a self-imposed sugar addiction, I reached often for cookies or sugary treats to give me a quick energy boost only to crash harder than before. This vicious cycle was getting me nowhere and I was at my wits end, not knowing what to do.

After discovering raw food and having many of my physical symptoms go away, I began noticing my mood changing… and the children noticed too. “You are a lot happier, Mom,” my daughter said one day, as I went about cleaning up the kitchen with a smile. It was then that I realized the tremendous pain I was experiencing had made me cross with my family. What a blessing to have a better attitude, and to be taking care of myself first so that I had the energy and stamina to take care of others.

As I changed my mindset, I began thinking differently about the act of preparing food for my loved ones. The memory of working in a restaurant, when I was younger, with a chef yelling out orders and the stress of having to hurry and get the orders out on time made me wonder.

Was all of that negative energy being transferred to the food?

Recalling the Japanese water experiment from Masaru Emoto, I remembered that he froze water crystals and looked at them under a microscope. He eventually experimented with positive and negative words, images and music as well as prayer, and found that the crystals responded to the external stimuli in a variety of ways. I loved looking at the photos he captured and how powerful the images were for good and bad.*

14 www.utvalleywellness.com

uvhw | While cooking and cleaning after meals, I began to give thanks in my head for the wonderful opportunity of having my family, and for the privilege of making meals for them. As a result, I noticed myself wanting to cook for them more and create beautiful, delicious, healthy meals and snacks. They also responded with gratitude and the energy surrounding our home improved tremendously.

Catering for my clients also proved this, as I received feedback that they could literally feel my love infused into the food. I believe that our attitude about food in general and about the act of creating food for our family and friends emits a positive or negative energy that affects them in ways we may not understand. I encourage you to create loving thoughts and actions to help increase the vibrational frequencies in your home. People will feel it and thank you for it. It may even help your perception of food for the better.

Six Ways to Infuse Your Food with Love 1. Enter your kitchen with the intention of creating food with your love and make something special for yourself, your family or friends.

2. While preparing food, think of those you are making it for and focus on the positive characteristics and the love you have for them specifically. (Yes, even do this for yourself ).

3. Whistle or sing as you work.

4. If someone comes into the kitchen and criticizes what you are making or brings in negative energy, say a little prayer in your mind and ask that they feel your love through this food, and that their negativity will leave the home.

5. Pray or meditate over your food before eating.

6. Avoid negative conversation around the dinner table. Keep it light and fun.

Kale Chips Yield: 4-6 servings Ingredients: 2 bunches organic kale 1 cup cashews, soaked & drained 1 teaspoon Italian seasoning blend ½ teaspoon dill weed 1 teaspoon Kirkland’s® Organic No-Salt Seasoning ½ teaspoon fresh garlic, minced 1 Tablespoon onion, minced ½- ¾ cup almond or hemp milk)

NUTRITION

Did You Know?

Leutin is a compound found in yellow and orange plants, but in even greater abundance in dark leafy green vegetables. This is a heart-healthy compound that has been found to be high in antioxidants, which prevent disease causing free-radicals. Kale is About the Author Wendy Thuesen is a certified one of the highest measured at 21.9 mg Chef, Raw Food Coach, followed by spinach, parsley, mustard Master Herbalist and a wife greens, red peppers, romaine lettuce, and mother of four. She is broccoli and even yellow corn.** passionate about plants and their amazing nutritional Over a million Americans die of and medicinal powers. She heart disease every year. It’s time to take is from Eagle Mountain care of your heart by eating heathy food, and enjoys teaching classes, speaking at events, and changing your mindset to a positive one sharing her message of health about the people and circumstances in on TV and in printed media. your life, and by increasing the energy She is the author of “7 Days of Raw Food”, and her “1 Day around the food at your table. As I have Raw Challenge” found at done these things, I have noticed an RawChefWendy.com increase in my own personal health and happiness and that of my family’s. I hope you enjoy our favorite Kale Chips recipe below to get started, and consciously create more love around food in your home. *To learn more about Masaru Emoto’s water experiment, visit: http://www. masaru-emoto.net/english/water-crystal.html

**The Color Code: A Revolutionary Eating Plan for Optimum Health by James A. Joseph, Ph.D., Daniel A. Nadeau, M.D., and Anne Underwood

Instructions: 1. Wash kale and let drain in a colander.

2. In a food processor, blend cashews until small chunks.

Add remaining ingredients and pour milk in until mix has thinned out a bit. It still needs to be thick enough to stick to the leaves of the kale. The water on the kale will thin it a bit too.

3. In a large bowl, place the kale in and put the cashew mixture on top. With gloved hands, mix the two together until all leaves have been coated.

4. Place leaves in a thin layer onto dehydrator mats.

5. Dehydrate under 115 F degrees overnight or until all leaves are dry.

6. Store in a plastic container for up to several weeks (if you can).

This recipe is from Wendy’s NEW recipe book, Beautifully Raw™: RAWinspiring™ Recipe Series.

For more information and to order this book, visit: www.rawchefwendy.com Utah Valley Health & Wellness Magazine | March/April 2017 15

By Erica Hansen MS, RD, CD When I was in elementary school, Choose Your Own Adventure books were all the rage; they presented an opportunity for escapism and freedom at its childhood finest. The reader, as the hero, decided how to progress the story, though desired consequence didn’t always result. I often found myself at a dead end, literally and figuratively, and would back-up to start again and follow a new path.

This is not unlike our own journey to health and wellness.

We live in a society where many good choices abound. There are many paths to take, and there isn’t necessarily a perfect choice, but instead, many good choices.

We may find that we’ve taken a path that sounded great when we made our choice, but we’re not enjoying now. It could have been a great fit in the beginning, but isn’t working in your life any more.

At this point, just as in the Choose Your Own Adventure books, it’s permissible to back-up, and start over somewhere new.

In fact, that is normal and wise.

March is National Nutrition Month, recognized widely by health and nutrition professionals as a time to help people focus on what really matters most when it comes to nutritional health.

16 www.utvalleywellness.com

“Putting your best fork forward,” the theme for this year’s campaign, entails: 1. Creating an eating style that includes a variety of your favorite, healthful foods.

2. Practicing cooking more at home and experimenting with healthier ingredients.

3. Becoming more mindful to determine how much you should be eating by honoring your own hunger and fullness cues, as well as honoring and enjoying your food choices.

4. Finding activities that you enjoy and choosing to be physically active most days of the week.

Is the path you’ve chosen leading to a healthy life tomorrow? Ten years from now?

What one thing could you change today, about how you eat or engage in physical activity, that would make the biggest impact in your wellness destination?

If the “one thing” you think of is too monumental a task to take on, or doesn’t seem worth it to you, what one small diversion could you take toward better health? Here are some suggestions related to the goals above:

uvhw | 1. Try a new recipe each week, or once per month, to increase variety and practice cooking. A few of my personal favorite websites for delicious, healthy recipes can be found at skinnytaste.com, twopeasandtheirpod.com, skinnyms.com, and realfoodwholelife.com.

2. Add a new food to your shopping cart once in awhile; perhaps a new or long forgotten vegetable, whole grain, fruit, nut, bean, or fish.

3. Invite a friend or family member to share a home cooked meal. People generally eat better when they eat home cooked meals with others, and there are many social and psychological benefits to communal eating.

4. Experiment with having easy, healthy ingredients on hand to help you simplify cooking. For example, pre-ground white whole wheat flour can be added to baked goods to make any recipe more nutrient-rich.

5. Begin paying attention to what emotions motivate you to eat, unrelated to physical hunger.

6. Try rating your level of hunger and fullness before and after eating. What can you learn about your eating habits and state of mindfulness?

7. Consider re-visiting a physical activity you don’t do as much anymore that you once enjoyed. Begin with baby steps (sometimes, literally), to work towards being fit enough to enjoy it again without injury.

H E A LT H

8. If you’re hard pressed to think of a physical activity that sounds enticing, think of environmental things that could improve the experience. Do you enjoy being outside in beautiful places? Utah is a wonderland in warm and cold weather; hiking, biking, walking on community trails, snowshoeing, About the Author skiing, snowboarding, even sledding Erica Hansen is a registered and shoveling the walk can be great dietitian, educator, and coach.

She advocates getting back exercise. Maybe great scenery isn’t to the basics; preparing good, enough to incentivize you, but a wholesome foods at home, and good friend or family member eating mindfully as the first partner is. Could a walk with steps to improving health. friends, or a visit to the gym to lift weights with a brother be a motivator?

Sometimes it seems that people are tentative to try something new in fear of failure, but remember that failure is often evidence of effort, not lack of effort. If you never try, you never improve – and even worse, we often regress.

When choosing your own health adventure today and tomorrow, enjoy the journey, and don’t be afraid to back-up a few pages and adjust course until you find something that works for you.

Utah Valley Health & Wellness Magazine | March/April 2017 17

18 www.utvalleywellness.com

uvhw |

H E A LT H

A 15-Minute Heart Scan that Could Save Your Life

By Dr. Richard Gelb, MD, FACC

How close are you to having a heart attack? The truth is, the signs of pending heart trouble are usually extremely subtle and often hard to recognize. But a quick, affordable scan that most don’t even know is available to them has changed the landscape of predicting heart attacks.

A coronary calcium score measures cardiac risk and helps assess the future likelihood of having a heart attack. It is non-invasive, takes about 15 minutes to perform, and provides easily-readable results immediately.

The best part? Some imaging facilities, including Timpanogos Regional Hospital, provide the coronary calcium scan for as little as $99. That’s a small price for a lot of peace of mind.

Here is what you need to know about the scan that could literally save your life: What the scan measures Heart disease is the number one cause of death in the United States. Heart disease stems from plaque build-up in your arteries; a combination of cholesterol, calcium and various cellular components.

The coronary calcium scan measures the amount of calcification in your heart arteries, providing a percentage score that many cardiologists view as the most accurate predictor of a future cardiac event, especially a heart attack or stroke.

This percentage score gives a far more practical view of what is going on in your heart than other tests. For example, treadmill tests often provide false positives, or worse, don’t flag a patient as being at risk because blockages less than 60–70 percent don’t register on a stress test. The coronary calcium score identifies early plaque buildup before it causes obstruction.

How the scan works The coronary calcium scan takes no longer than 15 minutes and is done in a CT machine. The machine is a large open tube shaped like a doughnut and is far less restricting than having an MRI. Your head is not required to go into the tube and no IV is needed. Most of the time the scan can be done wearing loose-fitting clothes rather than getting into a hospital gown.

After the scan, results are provided to you immediately, and to your doctor within a couple of days. A simple, easy to interpret percentage score of calcium build-up is provided. The closer you are to zero the better. Your score is compared to average scores of people your age and gender, allowing you to compare your risk using easyto-understand information.

disease. The test is NOT helpful if you already have heart disease, like a prior heart attack or stent.

About the Author Dr. Richard Gelb is a

Peace of Mind board-certified cardiologist with the Heart and Vascular The real value of the coronary calcium Center at Timpanogos scan comes in the form of peace of Regional Hospital in mind. The majority of those who are Orem. He has more than 23 years of experience. Dr. scanned walk away with a zero or very Gelb’s care philosophy is an low percentage score and the confidence individualized approach that their heart is healthy, even if they to patient care focused on improving both quality and have family history of heart disease or length of life. Find out more exhibit other risk factors. Also, if your at UtahCountyHeart.com. doctor is considering starting you on cholesterol medication, a low score may mean that you can avoid such medications for the near future. As many as 1 in 3 patients considered “high risk” for a heart attack actually have calcium scores of zero.

For those with a higher score, it doesn’t necessarily mean you’re having a heart attack next week or that you should be rushed to the operating room. Set an appointment with a cardiologist for a consultation, and make a game plan for your heart health. In many cases, lifestyle changes such as improving diet, weight management through exercise, smoking cessation and control of blood pressure, blood sugar and cholesterol can help. Sometimes these lifestyle changes are coupled with an aspirin regimen to greatly reduce your risk of sudden heart attack. High risk patients often benefit from taking low cost cholesterol lowering medication.

The bottom line is that in 15 minutes, and for only 99 dollars, you can know more about your heart than ever before. It is much better to schedule a scan today, on your own time, than being rushed suddenly into the emergency room during a heart attack. Remember: heart disease is a metabolic disease, and finding it and treating it early can prevent a future disastrous emergency.

Who should be scanned Anyone looking for peace of mind about their heart can be scanned. However, the coronary calcium scan is most useful for those who are over 35 years of age and have one or more risk factors for heart disease. These risk factors include high blood pressure, diabetes, high cholesterol, smoking, or a family history of early onset heart Utah Valley Health & Wellness Magazine | March/April 2017 19

The Good News

Anchor Mary Nickles became the story, as she shared her cancer journey with viewers

20 www.utvalleywellness.com

uvhw |

By Patricia Monsoor KUTV’s morning anchor and Emmyaward winning journalist, Mary Nickles, was a featured panelist at Utah Valley University’s Women and Leadership Project, “She Talks: What, How, and Why We Lead, and Why You Should Too.” Nickles shared a more vulnerable part of her reporter voice that reminds everyone journalists are people too.

In October 2012, Nickles found herself in an unusual position – the subject of a story that ultimately saved her life. Following a report on the importance of mammograms, a dense spot was discovered on Nickles’ X-ray requiring a biopsy. It took three reminders from Intermountain Healthcare to get Nickles to go back in and find out the results – results that revealed malignant cancer cells.

A shocking discovery for Nickles turned into a victorious story of bravery and facing “my demons head on.” Nickles is the epitome of health. A life-long athlete and used to “doing hard things,” She shared that the cancer diagnosis, was indeed the hardest thing. “I didn’t want to be the story, and certainly not this story,” says Nickles. “But I knew that I had this tremendous opportunity

to share my experience with the community of Utah women and I couldn’t pass that up.”

“Doing hard things” is what Nickles says is the most necessary fear for women to face. She inspires women to stay positive and grateful. Nickles was able to literally work through her cancer – viewers saw it all from the diagnosis to surgery, chemo, wig shopping, radiation and her ultimate recovery.

She also documented her story in a personal blog: “My Journey Through Breast Cancer.” (maryscancerstory.blogspot.com) She now encourages cancer survivors to share their stories on her blog.

In her blog she writes, “I think writing while I was going through the treatments was a bit of therapy for me. While I had my husband/confidante to talk to every ugly day…putting it down in visible words helped me come up with better ways to explain things, not only to others, but to myself.”

Nickles credits her strong family in Washington state with “doing hard things.”

She’s been with KUTV since 1991 coanchoring 2 NEWS this morning and 2 NEWS at Noon. “I was very lucky to have a

H E A LT H

support system personally and professionally that allowed me to turn a horrible discovery into a message that could help other women face health challenges early enough to beat them.”

“I had the mammogram thinking that by seeing how easy it was for me to do, others would follow through with a screening,” said Nickles. “The story turned out more powerful because I ended up having cancer, and I was able to lead women through the process.

The best news of all is that more women are scheduling mammograms, and that’s exactly what needs to happen even if it is the ‘hard thing’.”

Mary and her husband, Kent, are the proud parents, tutors, and coaches of twins Zachary and MacKenzie.

The Utah Women and Leadership Project is under the direction of UVU professor Susan Madsen. The core mission of the project is to strengthen the impact of Utah girls and women through informing, engaging, and developing their voices, confidence, influence, and leadership.

10am - 10pm • 7 Days a Week • No Appointment Necessary

UPCOMING UWLP EVENTS

Strengthening the Impact of Women: Body Image, Crucial Conversations, and Perfectionism

Keynote & Workshops (3 choices) March 7, 2017 | 6:00 PM - 8:30 PM Sorensen Center, Utah Valley University

280 West River Park Drive, Ste 120 Provo, UT 84604

801.229.2011 www.RiverwoodsUrgentCare.com

Events are free. For more information visit uvu.edu/uwlp

Utah Valley Health & Wellness Magazine | March/April 2017 21

Fifth Water

Hot Springs nic e c S

A

Photo by Tanner VanValkenburg

22 www.utvalleywellness.com

Soak

uvhw |

By UVHW Magazine Staff Tucked away in Diamond Fork Canyon is a stunning and rare attraction: Fifth Water Hot Springs. Don’t forget to wear or bring your swimsuit for this scenic attraction, known for its hot pools and waterfalls. You will be stunned by the color and quality of the water flowing through several pools and surrounded by spectacular mountain scenery.

The hot springs are about a half-hour drive up Diamond Fork Canyon outside of Spanish Fork, and at the trailhead there is parking and bathrooms. From the trailhead, follow the trail southeast along the east bank of Fifth Water Creek.

For most of the year, the hike is an easy 4.6-miles round trip.

Once the road is open to the trailhead, the hike is appropriate for adults and children. Many say this is one of the most scenic hikes in Utah. On a clear night, you can see the stars while sitting in the natural hot springs.

There are several pools to choose from, and each provides a soaking opportunity. If you plan to visit Fifth Water, carry plenty of water – especially for children, since soaking in the pools can dehydrate you rather quickly.

“It is an amazing hike as you wind through the beautiful canyon with a river right next to you,” says Tanner VanValkenburg of Logan.

“You can enjoy one of the nice relaxing hot springs for a little while and enjoy the view of the blue water.”

OUTDOOR LIVING

VanValkenburg says it’s hands-down one of his favorite hikes in Utah during the winter.

He says it’s a perfect hike for families and friends.

The hot springs are very popular and draw crowds on weekends during warm weather.

Several soaking pools are available. The water is clear and you can vary its temperature by positioning yourself at different points in the pools, and by regulating the water flows into the pools.

The lower waterfall comes right down next to the main soaking pool. The second (counting up from the bottom) is a photogenic multi-tiered waterfall that is worth searching out. A third waterfall exists further up the stream.

For more information visit utah.com/hiking/fifth-waterfalls-trail.

Driving Directions: Take I-15 south to the US-6 (Price/Manti) Exit 258, Take the exit east towards the mountains all the way up Spanish Fork Canyon for about 11 miles. Not too far after the highway turns from one lane each way to two lanes you will see a turn off on the left side of the road that says Diamond Fork. Take that turn off and follow the road until you see a sign that says Three Forks Trail head.

Call your Travel Consultant at

801-225-7600 800-723-3009 www.morrismurdock.com

We’re celebrating 70 years of showing guests the marvels of the Great Land.

Contact your Morris Murdock Vacation specialist today!

That's longer than any other company, even longer than Alaska has been a state! From charming frontier towns to breathtaking Denali, we travel to more places and ports in the Great Land than any other company, offering the best cruises and Land+Sea Journeys in the region. Join us in 2017 for exclusive anniversary-themed events, menus, entertainment, activities and more.

1431 S. State Street in Orem

Utah Valley Health & Wellness Magazine | March/April 2017 23

The Biology Behind

Human Relationships

Part I:

How your subconscious can sabotage your connections

By Kirsten Crane Cadden, with Lee Johnson, Ph.D., LMFT Relationship advice usually focuses on conscious actions: Don’t go to bed angry.

Develop good communication skills. Go on a weekly date. These are a few popular examples. While this advice is not bad, it ignores some basic information from your high school biology class. What if a large part of relationship functioning is completely unconscious? Researchers at BYU and around the world suspect that is exactly the case. Building on international research, three professors from BYU’s Marriage and Family Therapy program have a theory that ancient biological processes are driving our feelings and behaviors in relationships today.1 In this three-part series we will explore the work of these researchers and what it means for relationship connections, healing from trauma, and promoting physiological health and awareness.

The autonomic nervous system (ANS) is the body’s primary regulatory system.

The ANS is made up of two systems: the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS). These two systems balance your body between action and rest. As you go about your day, the brain takes in information from the senses and processes those perceptions into one coherent experience. Part of this constant intake of information is to decide if the information is important and relates to survival or protection.

If the brain interprets something as a threat, it signals the SNS to become active. The SNS is responsible for the “fight or flight/freeze” response. An activated SNS is characterized by the secretion of stress hormones, which increase heart rate, breathing, and blood pressure.2 Your body starts reacting before you are even conscious of your pounding heart.1 The PNS balances the SNS, acting like brakes on your brain’s protective reactions. The PNS calms you down and puts you in a state of rest and digestion, which facilitates interpersonal connection. When the PNS is in control, you are able to connect with others, which is impossible in a state of high SNS arousal.

These systems of reaction and rest are ancient. The SNS functioned in the unpredictable, dangerous environment of your prehistoric ancestors, and functions today when something is perceived as a threat. Because of the success the SNS has had in keeping us alive, it performs in basically the same way it always has. It may seem primitive, but it gets the job done.

The fight or flight response has a relationship equivalent. When confronted with an argument or other potentially stressful situation, your conscious thoughts know that you are not facing off with a tiger, however, your SNS is responding as if you are. The fight or flight response in relationships 24 www.utvalleywellness.com

uvhw |

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

has been called the demand-withdraw cycle. In the demand-withdraw cycle, one partner is the demander, seeking change, discussion, or resolution of an issue. The other partner is the withdrawer, seeking to end or avoid the demander’s requests.3 A powerful way to combat the demand-withdraw cycle is to seek to engage the PNS. Stress reduction, exercise, and basic sleep and nutrition are some things that engage the PNS. Turns out “don’t go to bed angry” can be really bad advice. An angry fight at bedtime likely involves a lot of SNS response – a good night’s sleep may be just what your relationship needs.

The next article will focus on trauma (big or small) and how addressing the traumas of the past is necessary for keeping the SNS and PNS in a healthy balance.

Johnson, Bradford, & Miller Van der Kolk, K. (2014).

3 Papp, Kouros, & Cummings, 2009 1

2

About the Author Kirsten Cadden is currently a senior at BYU majoring in family studies. As an undergraduate she has worked as a research assistant and a professor’s assistant. After graduation this year, Kirsten plans to pursue a master’s degree in clinical social work. Kirsten is a big fan of therapy, mindfulness, and self-care.

Contributors Lee Johnson, Ph.D.: Lee Johnson, an associate professor in Marriage and Family Therapy at BYU, holds a bachelor’s degree from BYU in family science, a master’s degree in marriage and family therapy from Utah State University, and a Ph.D. from Kansas State University. He has worked at Friends University, University of Georgia, and now BYU. His research interests focus on examining the relationship between physical exercise, improved sleep, and reduced stress on marital and family therapy outcomes; emotional regulation process in clinical couples and families; and the therapy alliance.

Angela B. Bradford, Ph.D.: Angela Bradford, an assistant professor in Marriage and Family Therapy at BYU, earned her bachelor’s degree in family science from BYU, and her master’s degree in marriage and family therapy and Ph.D. in human development and family studies from Auburn University. She has worked as a university instructor, a graduate research manager, and in private practice as a therapist. She currently is. Her research with Lee Johnson, and Rick Miller, is the basis for this article.

Utah Valley Health & Wellness Magazine | March/April 2017 25

uvhw |

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

Play Therapy The Parent’s Role

By Lexi Lee, LAMFT Many parents are unsure of what their role is in regards to helping their child once their child is in therapy; however, I have found that having parental participation in the therapy process is extremely beneficial for the child. A parent’s role in the therapy process begins before the child arrives in the therapy room. The way a parent presents the concept of therapy to a child influences how the child behaves and responds to the therapy process. One way to explain the concept of therapy to a child is, “We are going to go to a safe place where we talk about our problems, or the hard things in our lives, and someone helps us learn how to overcome them.” In this description, the child hears that they are going to meet someone that they can talk to and that this person is there to help them with the things that are hard in their lives.

Both of these things can help calm a child’s anxiety about therapy and prepare them for what to expect in the therapy room.

Another important role a parent plays is just getting their child to the therapy session. Many children, and teenagers, fight against coming to therapy and will do whatever they can to get out of going.

One reason for this may be that they are anxious about talking to a stranger. If this is the case, the parent could reassure the child that this person is there to be their friend. Further, some children do not want to talk about their problems or are rebelling against their parents’

About the Author Lexi Lee is a therapist at the Spanish Fork Center for Couples and Families. She is a licensed associate marriage and family therapist and specializes in working with children and adolescents in therapy.

26 www.utvalleywellness.com

desires. In this instance, the parent can be assured that play therapists know how to talk to children, and teenagers, that do not want to talk to them. As long as the child is present for therapy, they will learn something every session that they can use for the rest of their lives.

Once in therapy, therapists may request to meet with just the child, or the child may request to meet with just the therapist. In this instance, parents may be confused on how they can help. One thing that they can do is request to meet with the therapist once a month and discuss what is happening in therapy. This allows the therapist and the parent to be on the same page. Also, it could be beneficial for the parents to meet with the therapist first so that they can openly discuss the problems the child is facing without the child in the room.

If the therapist requests that the parent be in the room during the play therapy sessions, it is important for parents to participate fully. I have had many parents come back to the therapy room and want to be on their phones the entire time; or, sometimes parents will participate half-heartedly because they feel silly or like the activity is below them.

This can be extremely detrimental to the child’s progress in therapy.

This can cause the child to feel like the parent does not care or that the therapy sessions are stupid, and the children will begin to treat them as such. One important thing to remember is that children communicate through their play more than their words. Because of this fact, if a parent mocks or ignores the child’s play, the child may feel rejected by their parents. All in all, when a child’s parent is actively involved in their child’s therapy, their child will benefit more and respond faster to treatment than if their parents are unengaged.

Physical A ffection:

uvhw |

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

Good for Your Health and Your Marriage

By Tiffany Winegar, MS, LAMFT

When it comes to the topic of physical affection (PA), sex tends to take the spotlight, while nonsexual PA tends to get overlooked. While sex is definitely important to your health and marriage, a new and emerging body of research indicates that non-sexual PA has its own major contribution to make to your relational, mental, emotional and physical well-being and that ignoring it can be costly.

Health benefits of physical affection You probably already know that PA is good for your relationship, but did you know that it’s also good for your health? Thanks to modern technology, researchers have scientifically examined the impact of PA on health and the results are impressive: Health benefits of PA include decreased stress levels, increased levels of oxytocin,1 decreased blood pressure,2 decreased anxiety3 and decreased aggression,4 just to name a few. In one study, PA prior to experiencing pain was even associated with better cardiovascular measures and a decrease in pain reception.5 Stress reduction and physical affection A major finding in the study of PA is its ability to lower stress. In one study, researchers measured the blood pressure and heart rate of participants who held hands and hugged prior to a stressful task to those who didn’t. Those in the hand holding and hugging group had lower blood pressure and experienced fewer heart rate increases. From this study and others like it, we know that physical affection with a supportive partner is associated with lower reactivity to stressful life events and better cardiovascular health.6 Relationship benefits of physical affection Most couples are well aware of the impact their sexual relationship has on their marriage, but what about PA? Giving or getting a hug or kiss from your spouse may not seem like a big deal, but this type of affectionate behavior can actually lead to an increase in satisfaction with your marriage. Research shows that PA is associated with increased relationship satisfaction, higher relationship quality, conflict resolution, partner relationship satisfaction,7 pair bond formation and healthy social interactions.8 In one study, couples that simply increased the frequency of kissing experienced increases in relationship satisfaction compared to couples that made no such change.9 Additionally, researchers who examined PA directly after sex found both quality and duration of post sex PA were associated with higher relationship quality.10 Tips for improving your marriage with physical affection 1. Don’t just focus on sex – Oftentimes non-sexual PA is neglected after marriage and the main focus of physical contact becomes sex. If you and your spouse want to experience the wide range of physical, mental, emotional, and relational benefits listed above make sure to make non-sexual PA a priority.

2. P ractice – When it comes to relationships and physical affection there is a societal notion that things should just come naturally. This is far from true. The old adage that practice makes perfect definitely applies to relationships and physical affection. The truth is that healthy physical affection can be taught and learned.

There are many resources available for couples that would like to learn more including articles online, books, classes and couple therapy.

3. P ay attention – Listen to your body. Pay attention to what you like and what feels good to you. Make note of how you feel before and after engaging in PA with your partner. Notice the current status of PA in your relationship and if/how you would like it to change. Remind yourself that when you are engaging in PA you are doing something good for your relationship and your health.

4. Ask your partner – Ask your partner what they experience when they complete tip 3. It’s important that we ask about and understand our partner’s desires as well as our own when it comes to physical affection. Also, ask your partner for what you need. When you start to pay attention, you will become more familiar with your own physical affection needs. Express your desires to your partner. Oftentimes our partners want to fulfill our needs, but they don’t know what they are. Just because you have to ask for physical affection does not make it insincere.

About the Author Tiffany Winegar is a therapist at the American Fork Center for Couples and Families.

With a master’s degree in marriage and family therapy from Brigham Young University, she specializes in couple’s therapy.

1 Holt-Lunstad, Birmingham, & Light, 2008; 2Fishman, Turkheimer & DeGood, 1995; 3Olson & Sneed, 1995; 4Field, 1999 & 2002; 5Fishman et al., 1995; 6Grewen et al., 2003; 7Gulledge, Gulledge, & Stahmann, 2003; 8Carter, 2003; 9Floyd et al., 2009; Heiman et al., 2011; 10Muise et al., 2014

Utah Valley Health & Wellness Magazine | March/April 2017 27

Celebrates Arrival of Spring

By UVHW Magazine Staff Called the “World’s Happiest Transformational Festival,” the Holi Festival of Colors in Spanish Fork is quickly becoming one of Utah Valley’s most popular cultural events.

Holi announces the arrival of spring and the passing of winter. The Hindu festival, also known as the festival of sharing love, breathes an atmosphere of social merriment. Young and old throw their worries to the wind by spraying colored powders in the air.

The event, set for March 25th and 26th, is held annually at the Sri Sri Radha Kristna Temple, 311 W. 8500 South in Spanish Fork, Saturday from 10 a.m. to 5 p.m. and Sunday from 11 a.m. to 4 p.m. Admission is $5.25 per person and children under 12 are free.

28 www.utvalleywellness.com

uvhw | “Holi is an important festival of the Hindus,” writes Dinesh Saraf in her essay Holi Festival. “It is a festival of joy. It gives us the message of friendship and goodwill.

On this occasion we forget our old quarrels and mix with all freely. At least for one day we forget social distinctions completely.

There is no difference between the rich and the poor. Holi gives us great joy. It is a happy occasion when we forget our cares and anxieties.”

Last year more than 35,000 people attended the Festival of Colors, and it continues to grow in popularity.

People from all over the state attend.

“I went to be a part of something and hopefully learn about another culture,” said Jordan Larsen, who attended while living in Provo. “We went on a day that very much felt like the first day of spring, which is what it celebrates. When the finale came and everyone started dancing and throwing the colors, it was so joyful. I won’t ever forget that.”

According to the Festival of Colors website: “In modern times, Holi has long traditional links with several legends. According to one popular legend, the word Holi is derived from the demoness, Holika. She was the sister of Hiranya Kashipu (the name meaning love of gold and a soft bed), a demon king, who having defeated the gods, proclaimed his supremacy over everyone else in the Universe.

C U LT U R E

Enraged over his son’s ardent devotion to Lord Vishnu, Hiranya Kashipu decides to punish him. He takes the help of his sister, Holika, who is immune to any damage from fire. Holika carries the small boy Prahlad into the fire but a divine intervention destroys her and saves Prahlad from getting burned.

Thus Holi is celebrated to mark the burning of the evil Holika. Her effigy is consumed in the fire.”

The Utah celebration will feature interactive dance, live Mantra Bands on the Main Stage and the Lake Stage, DJs, Yoga teachers, crafts, and cuisine. “Color throws” occur every hour on the hour beginning at noon. The hour begins with a 10-second countdown and then the tossing of the colors in the air and on others in the crowd.

Colors can be purchased at the temple in five assorted hues (violet, green, yellow, pink, and orange) in 100g bags at $3 per bag. Most people prefer to purchase four bags of assorted colors pre-packed for $10. The colors are environmentally friendly. Dusk masks and bandanas will also be available for purchase.

For more information visit festivalofcolorsusa.com and click on Spanish Fork. Festival of Colors will also be held in Ogden on May 27 at West Stadium Park, and in Salt Lake City on June 10 at the Krishna Temple.

FREE

Hair Removal Package When you buy one of equal value

801-373-3376

www.xagemedicalspa.com Utah Valley Health & Wellness Magazine | March/April 2017 29

uvhw |

C U LT U R E

Girls Get Hooked, Too

By Lacy Bentley Did you know that girls are just as susceptible to the negative impacts of pornography usage as boys, and they can get hooked just as fast? Conversation goes a long way as a parent. If your sons and daughters know they can come to you, and you provide a “no freak out” rule for yourself, you can do a lot to protect them from addiction.

Freak Out Game Recently, I heard a great idea for practicing important conversations with your children. This is the “Freak Out” game. In this role-playing game, you play you, and your children play themselves. The difference here is how you respond. It’s the children’s job to leave the room, create a story they just know will freak you out, then come back in and tell it. Your job – stay calm. No matter what, you can’t freak out, or you lose. A “freak out” looks like frustration, loss of words, anger, laughing, preaching, etc. Basically, the only way parents win is if they stay supportive, calm, and open. Parents don’t have to think whatever Jr. comes up with is OK, but Mom and Dad must play it cool! Let’s call it practice for real-life.

Exposure is common. Breathe.

Because the world is so tech and sex saturated, we need to be able to have these conversations with all our children.

Girls are not immune to pornography any more than they are immune to bad grades, the flu, or underage drinking.

If parents are well informed and can remain calm, safety is created in the relationship, and your children will trust you more later. Practice on the little things, and on things that are low-risk. If handled well, the chances of your child talking to you when the stakes are high go way up. It still won’t always be comfortable, but it will be more comfortable.

About the Author Lacy Bentley is founder and president of the non-profit organization, Women United Recovery Coalition (@ WURCTogether). She is also a life coach and public speaker on the harmful effects of pornography addiction, unhealthy relationship dynamics, and overcoming perfectionism. She seeks to empower women to stand up and be counted in the war on the harmful messages all forms of sexualized media send to the rising generation. Lacy@ WURCTogether.org

A human condition, not a male problem.

We need to stop seeing pornography addiction as a male problem. All addiction is a human condition. Sex-based addictions are no different.

Realizing porn usage and exposure are just part of our children’s growing up will help. Yes, you want to protect your children from any type of abuse or addiction. However, the reality is, they need a safe place for the aftermath. You – Mom and Dad – are their first line of defense. You are also the first responders when bad things happen. Be informed, stay calm, and act (not react) in order to heal and recover with your child.

Let’s be clear: Addiction does not discriminate by race, religion, or gender. You must be talking to your children. And when all else fails, breathe, call another parent to decompress, then get back in the game. You can do this!

30 www.utvalleywellness.com

Utah Valley Health & Wellness Magazine | March/April 2017 31

32 www.utvalleywellness.com