GOLF TO ERADICATE CANCER
Golf to Eradicate Cancer See page 25
INSIDE: How to Be Safe in the Sun Healthy Teeth, Happy Child Utah Valley Hospital
MAY/JUNE 2016
UTValleyWellness.com
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uvhw | Health How to Be Safe in the Sun
TA B L E O F C O N T E N T S
Family Wellness
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Spirituality and Therapy 28 Seven Principles for a Healthy Marriage 30 Pornography Addiction: 4 Steps to Healing 32 Unplug Your Kids & Recharge Them with Nature
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MAY/JUNE 2016 On The Cover: Mike Jorgensen of Richfield, Utah. Winner of the Utah Golf Association’s 2015 Tournament of Champions, Senior Division Title at Thanksgiving Point Golf Club. Photo courtesy of Fairways Media/Randy Dodson.
Fitness Staying Fit For Summer The Hype on HIIT 10
Break Free from the Bondage of Headaches 18 Healthy Teeth, Happy Child 20
Financial 9
Nutrition
Grounded Nutrition 12 The Raw Truth about the Foods We Eat
Culture
Does Your Investment Plan Rely on Luck? 22 A Simple Trick to Save You Money
Outdoor Living 14
Golf to Eradicate Cancer Brings Hope and Healing Getting on the Green 26
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Utah Valley Hospital
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36
Departments
Meet Our Staff 4 Letter from the Editor UVU Letter 7 Community Focus 8 Calendar of Events 38
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Utah Valley Health & Wellness Magazine | May/June 2016 3
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M E E T O U R S TA F F
Triston Morgan Author, Family Wellness
Erica Hansen Author, Nutrition
Travis Lott Author, Fitness
Dave Young Author, Financial
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 2016.
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Utah Valley Health & Wellness Magazine | May/June 2016 5
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FROM THE EDITOR
My science teacher from elementary school will always hold a prominent place in the memories of my youth. Whether it was the baby chicks hatching after sufficient time in the incubator or the annual model rocket launch, Mr. Walker was a very talented teacher that made science, and school in general, fun and engaging. Mr. Walker taught at my elementary school for a number of years, and in most cases, he saw every child of a given household pass through his classroom, from the oldest child to the youngest. As a young elementary student, you don’t see, nor understand, the full relationship between teachers and administration, but I feel safe to assume that Mr. Walker was liked and respected by his colleagues almost as much as he was revered by his students. Not only was Mr. Walker a fantastic teacher, he was also a good person. He showed he cared about others by the way he spoke to them. He showed he cared by the extra time he put in to ensure a student fully understood a concept or reached their goal. Throughout my life I have been fortunate to have known many individuals similar to Mr. Walker. Those who have been upright in their dealings with others. Those who have sacrificed their time and talent to help other people. Those who have been selfless, and worked tirelessly to benefit the community in which they lived. I admire these people, and aspire to be like them. I feel that our society is in constant demand of these individuals. Whether at school, church, sporting events or a place of employment, our children are spending a significant amount of time outside the home, outside the influence of their parents. Therefore, in order to truly help these young people, we adults have a great responsibility before us. Adults should be honest, hardworking, patient and present in every interaction with our youth. Kids need to know an adult is there, that they care, and that they will teach and instruct in a positive way. In an earlier issue of Utah Valley Health & Wellness, Phil Scoville (MS, LMFT), wrote an article entitled “Smart Parenting: Your Children are Watching.” In this article, Phil provided some great insight into things parents can do to help their children handle difficulties and stress, and to generally develop well in life. I enjoyed reading this piece by Phil and hope to follow his advice in my own home. I also feel that any adult who has the opportunity to interact with a child in a teaching or supervisory position should read and apply Phil’s advice. If it is true that children learn from the elements within their environment, then adults must make sure the right foundational principles are in place. We should all strive to recognize the opportunities in our lives where we can help a person of a younger generation and influence them for good. Strive to have a lasting impact on them that will help them to develop into a quality individual, one that will go forward and help make our world a better place.
Clint Wood Executive Editor
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Dear Friends, Because of the generosity of so many in this valley, Utah Valley University will break ground this fall on its first-ever performing arts building. This facility really is the missing piece on campus. Our greatest hope is to build an innovative performing arts venue that will foster imagination, creativity, and innovation for our current students and for generations of students to come. UVU students in the Arts have already won top national honors working from cramped makeshift areas originally built for trades programs. Just imagine what they will accomplish with teaching and performance spaces specifically designed for the Arts, allowing the talents of our 1,500 fine arts majors to thrive. The new building will include two theaters, a recital hall, concert hall and a dance performance hall to enable the public to enjoy student work and professional performers such as the Utah Symphony. We are grateful for all whose donations will help make this building a reality. Gifts large and small have been received from nearly 2,000 donors. We are also thankful the Utah Legislature will provide the remaining funds needed. We know how vital the right labs are for STEM education, but we sometimes forget how crucial the right labs are for those who are seriously studying the Arts. With thorough preparation, these students will entertain, enlighten, edify, delight and inspire the communities of the future. Our students will be able to reach their creative potential and realize success in the world of the Arts. K. Newell Dayley, Dean, School of the Arts Utah Valley University K. Newell Dayley, has served as dean of Utah Valley University’s School of the Arts since 2011. A prominent composer and musician, he was a professor of music at Brigham Young University and later served as dean of the BYU College of Fine Arts and Communications, chair of the music department, associate dean of general education and honors, and an associate academic vice president for undergraduate studies. Dayley holds a bachelor’s degree from BYU, a master’s degree from the University of Southern California and a doctorate degree from the University of Northern Colorado.
K. Newell Dayley
. Newell Dayley K Dean, School of the Arts Utah Valley University
He has performed on the trumpet with the Utah Symphony and many professional ensembles and as a soloist with the Mormon Tabernacle Choir. Dayley has received numerous awards and commendations for his work as a teacher and arts administrator, including the Legacy Award from the Faith Centered Music Association.
Utah Valley Health & Wellness Magazine | May/June 2016 7
Community
Water Tips and Tricks for Summer Many Utah County residents have heard a lot of buzz about water quality in the Utah County area recently. Some of that has been reactions to conversations among government officials, members of canyon preservation groups, corporations looking to develop in Utah County, and residents – all who have had much to say about the future of American Fork Canyon and our water supply. In those conversations, American Fork decided to take an aggressive lead by creating a resolution to protect the natural resources from the canyon, and to also take precautions that would help preserve water quality and quantity for Utahans – now and in the future. We’ve had great conversations, and we have been pleased that businesses, public officials and activists have come together to begin creating better water quality standards. Now, with summer well on its way, we as average, every-day citizens can join the water-conservation effort with simple everyday efforts. Here are some water conservation ideas that are easy but remarkably helpful. In your yard and with landscaping 1. Follow your city’s water regulations. Most cities have water conservation ordinances with assigned watering days and hours. In American Fork, it’s easy, if you have automatic sprinklers: odd houses water on odd days (M,W,F) and even-numbered house water on even days (T,Th,S). Residents with manual sprinklers can water at any time, on their designated day. Anyone can spot water on a Sunday. I have a joke I say to myself that helps me remember it goes: “odd, odd; even; even, and then spot water if you’re a heathen.” So please, learn your City’s water conservation rules and recommendations, and follow them. 2. Water deeper and less frequently. 3. Mulch around outdoor plants, shrubs and trees to conserve moisture. 4. Raise the lawn mower by an inch or more to retain moisture near the grass roots. In your home 1. Check faucets, pipes and toilets for leaks. 2. Install water saving shower heads and low-flow faucets. 3. Use less water when showering, brushing your teeth, shaving or washing your hands or washing vegetables. Turn off the faucet and utilize a full basin, instead of leaving water running. 4. Only use your dishwasher and clothes washer for full loads. Every effort helps in the conservation effort. Whether it is large-scale legislative considerations and development negotiations, or every day use. And for more information about water, visit our www.afcity.org home page where we list links to information about our pressurized irrigation system and also water conservation ideas.
Mayor James Hadfield City of American Fork
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American Fork decided to take an aggressive lead by creating a resolution to protect the natural resources from the canyon, and to also take precautions that would help preserve water quality and quantity for Utahans – now and in the future.
Staying Fit For Summer By Travis Lott, CPT, CES, WLS, FNS The time is here. Summer is around the corner and you’re planning your family vacations! Most of us have a lot of things to consider as summer approaches. Soon the kids will be out of school, and summer plans start to interfere with the day to day regimen that was so earnestly established. How are you going to stay on target? I’ll let you in on a secret: You’ll more fully enjoy your summer, family vacations, reunions, and the many other activities planned if you have more energy and feel good for those fun packed months by staying consistent with exercising. Take advantage of the long days, keep yourself accountable, find weather appropriate workouts, and stay hydrated! Below we’ll go into further detail on each of these. Lucky for us, when we set our clocks forward in March, we gave ourselves extra sunshine during the day and nice, cool, early mornings. Get out early for your exercise. You’ll feel refreshed and ready for a day full of fun, and you’ll skip the summer heat. If this time doesn’t work for you, wait until the weather cools off in the evening. Next, ask yourself why you are working out. Are you training for a race? Do you have a goal weight you’re trying to reach? Setting goals for yourself and finding a friend to join in on your journey will make your workouts more meaningful. You may need someone or something (i.e. a 5K, triathlon, etc.) to hold you accountable and keep you on track. Trust me, signing up for an event will keep you on track! Also, when choosing a workout buddy, choose someone that knows you can make mistakes, but pushes you to keep going and keeps you motivated. Choose that person wisely and in return be that same person to your partner. Is the summer heat getting to you? Try something a little different for your workout. Plan a jog through some shaded trails, go on a bike ride and feel the breeze, or take a swim and cool off at the same time. Keep tabs on the weather and take advantage of the nice weather trends. There are many ways to stay active in the heat, you just need to be creative and have fun! You may notice that you are getting fatigued more easily in the summer. Your body is working double time trying to stay cool and keep up with your activity. Remember, it’s very important to stay hydrated. Carry a water bottle with you at all times, and if you pass that water fountain, get a drink. You may not realize how thirsty you really are. Not only does water keep you hydrated, it rids your body of toxins, delivers key nutrients, and helps maintain a balanced temperature and pH. Remember to make exercise a top priority. You deserve to enjoy life – and your body deserves to be healthy. Good luck in the sun this summer, and enjoy the time the warm weather offers! If you have any questions, our personal trainers are here to help.
About the Author Travis Lott is a certified personal trainer, corrective exercise specialist, certified nutritionist, and certified weight-loss specialist at Leantrition. He has trained many diverse individuals and groups over the years including people of all ages, weight classes, and medical histories. Many of his clients have seen very successful results that have changed their lives. Travis is passionate about the health industry and takes pride in helping others achieve a new, healthy way of living.
Utah Valley Health & Wellness Magazine | May/June 2016 9
The
Hype On By Kelli Jolley
HIIT
The number one excuse I hear from clients for not exercising is “I don’t have time.” One of the best things about high intensity interval training (HIIT) is that you don’t need a lot of time. You can get great results with as little as 10 minutes of HIIT training. In fact, a study done at McMaster University showed that 10 minutes of HIIT could burn the same amount of calories as 50 minutes of steady state cardio. And let’s be honest, who doesn’t have at least 10 minutes a day to spare? The American College of Sports Medicine recommends that adults get 150 minutes per week of moderate intensity exercise. However, when the intensity level is increased to a more vigorous level, the recommendation is reduced to 75 minutes per week, making HIIT training much more time efficient. So now that we have eliminated the excuse of not having time… What is HIIT? HIIT is short bursts of high intensity intervals where you push your body to at least 80% of its max up to all-out effort, followed by short periods of active or
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uvhw | complete rest. The great thing about HIIT is it can be done almost anywhere! You don’t need any equipment do to it. The main focus is pushing your heart to its max and keeping your heart rate up, which is often easier to do without equipment. You can use your body weight as resistance doing plyometric exercises or even just running. Another major benefit to high intensity interval training is that it is not only accomplished in less time than steady state cardio, it can also burn more calories. Have you ever heard someone say that you burn more fat working out at a lower intensity? Fat is the main source of energy when performing at lower intensities, compared to glycogen being the main source of energy at higher intensities. Although there is a greater percentage of calories burned from fat at lower intensities, overall caloric expenditure and breakdown of fat is much higher when your body is working at a higher intensity. Performing HIIT increases your body’s demand for oxygen. Once exercise is completed, your body needs to make up for that lack in oxygen and restore metabolic pathways to pre-exercise levels. This is called EPOC (excess post-exercise oxygen consumption). EPOC is the period of heavy breathing you experience after exercise. During this stage, your body’s metabolic rate increases, which means your body is burning more calories even after exercise is over! Because there is larger amount of stress placed on the body during HIIT it can lead to greater fat loss and overall caloric expenditure than steady state cardio.
FITNESS
Performing high intensity interval training will also greatly increase your VO2 max. VO2 max is the maximum amount of oxygen your body can utilize. With a higher VO2 max you will be able to transport oxygen more efficiently and deliver it to your muscles where it can be most effectively used. When you increase the level of intensity, your body’s oxygen About the Author Kelli is a NASM CPT consumption increases. Consequently, and is FNS certified. She your fitness level will be heightened as currently trains clients at your body adapts and it is better able to Vasa Fitness. Kelli earned her use the oxygen carried to your muscles to Bachelor of Science Degree in Exercise Science from Utah create energy, leaving you able to sustain Valley University where she strenuous activity for longer periods of currently teaches Fitness For time. Life. The lesson to be learned here is if you’re trying to get the most bang for your buck, really trying to reap the most benefits out of your workouts, incorporate HIIT. It will save you time, requires no equipment, burns more calories, increases oxygen consumption, and can lead to an overall increase in your fitness level.
Utah Valley Health & Wellness Magazine | May/June 2016 11
Grounded Nutrition
By Erica Hansen MS, RD, CD How many plants did you eat yesterday? Consider fruits, vegetables, nuts, seeds, and whole grains. These plant foods are the food groups most Americans do not get enough of. Less than 25% of American adults eat the recommended minimum of two cups of vegetables per day. Sometimes food gets complicated with allergies, intolerance and disease, but more often than not we make nutrition more convoluted than it needs to be. The evidence supporting eating a diet rich in plant foods is overwhelming. We could all benefit from grounded, plant-based nutrition. Getting Access to Great Plants As the weather warms up, our options for great produce multiply. Aside from gleaning in-season produce at the supermarket, you may consider a few other options: 1. C ommunity Supported Agriculture (CSA): This is a system that connects families with farmers. You pitch-in financially to help a farmer produce. You get to know your farmer and
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his practices and receive part of the crop. Learn more at www. csautah.org. 2. Buying co-ops: Grocery co-ops allow you to combine buying power with others in your area for lower grocery costs. One good produce co-op available across the nation is called Bountiful Baskets. You sign-up on the weeks you’re interested, pay an agreed upon amount ($15) and receive two big boxes of fruits and vegetables. At times you can add on whole grain products and specialty vegetables like an Asian pack. Learn more at www.bountifulbaskets.org . 3. Community gardens: These can vary in formality. Church organizations, hospitals, non-profits, neighbors, and families can organize themselves and share a plot of land to garden. Clear guidelines should be established before beginning so no one is left with others’ work or expenses. 4. F armers’ markets and farm stands: Utah County boasts several farmers’ markets that give you the opportunity to shop local, fresh produce. Find them beginning in June at the Happy Valley Farmers’ Market in American Fork, the BYU Market at LaVell Edwards Stadium, the Provo Farmers’ Market, and Thanksgiving Point in Lehi. 5. P lant your own garden: If you have the time and means,
uvhw | planting your own garden can be rewarding, both physically and psychologically. Gardening Benefits Off-the-vine produce gives you maximum nutrition and flavor because you pick food when it is ripe and eat it fresh. Gardening is a great alternative to getting a pet to teach your kids responsibility. They take ownership of their plot and plants, eat better because they are invested, and you don’t have to wake up in the night to tend to the whimpering garden like you would a puppy. It’s a win-win! Garden produce not only provides lots of health-promoting vitamins, minerals, fiber, water, and phytochemicals, but also some much needed vitamin D (sunshine) and outdoor therapy. At our latitude we do not get many months of good vitamin D gleaning, so take advantage of good weather to stock up! Gardening can yield cost savings in your food bill and also your medical bill. A garden is a great way to invest in your health. People who eat more plant-based foods have reduced incidence of chronic disease and have smaller waistlines. Plants are full of water and fiber, and usually low in calories. The exercise you do gardening and the nutrition you receive by eating garden produce can also help you manage your weight. Start Sensibly The idea of planting a garden and reaping the rewards always sounds fantastic in the spring when the air is cool and we’re tired of being cooped up in the house. It’s when July rolls around with its blaring summer sun that our resolve is truly tested. For this reason,
it’s best to start with a small and manageable garden in order to avoid regret, lost money, and wasted time. Before beginning answer these questions honestly: 1. W hat vegetables do you enjoy eating? 2. How much space do you have to plant a garden? 3. H ow much can you eat? How much yield can you manage? 4. Do you plan to preserve any produce by bottling, drying, or freezing excess? 5. How much time do you have to dedicate to gardening this season?
NUTRITION
About the Author Erica Hansen is a registered dietitian who owns the nutrition consulting company, Foods That Fit. She specializes in working with individuals and organizations to make their health and lifestyle goals fit into real life. She believes that getting back to the basics – preparing good, wholesome foods at home – is the first step to improving health.
Small Ideas that Reap Big Rewards Herb Gardens The smallest gardens can pack a big flavor and health punch; try planting a few fresh herbs this year. Fresh herbs are loaded with antioxidants – immune system supporting and chronic disease preventing bioactive chemicals. You can keep them in your window sill to grow so you remember to care for them and use them. Container Gardens You don’t always need a big patch of dirt to plant a garden. As long as you have access to sun, water, and good soil you can enjoy home-grown produce from a pot. Tomatoes, peppers, lettuce, squash, strawberries, and other plants grow well in containers . If you’re ready to take the leap into a bigger project, or are already a seasoned gardener, kudos! Reach out and teach someone near you how they can be successful gardeners and plant-based eaters too. A culture of support can help us all thrive, both socially and physically.
Utah Valley Health & Wellness Magazine | May/June 2016 13
The
Raw Truth Foods We Eat
about the
By Wendy P. Thueson
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NUTRITION
Suicide was a last resort in my mind. Just thinking of the heartache I would cause my husband and four children was enough for me not to go further; but I was desperate to escape the misery and debilitating pain I experienced on a daily basis. Constant neck and back pain, twenty eight years of chronic fatigue, hypoglycemia, Grave’s Disease, brain fog, stuttering, depression and many other symptoms plagued my body and mind. I felt like I was dying. “Please God,” I begged. “Just put me out of my misery.” I sobbed uncontrollably. Then a thought entered my mind, “Wendy, it’s not your time yet. Go to the computer and look up nutrition.” I suspected nutrition as the underlying cause of my problems but couldn’t find the help I needed anywhere I looked. Taking my health into my own hands, I began an intense search for answers. Eventually the path led to About the Author Wendy is a certified Chef, raw food. Raw Food Coach, Master Eating simple meals like large salads with plenty of vegetables, fruit, green smoothies, and soaked nuts became Herbalist and a wife and my new routine. I remember waking up on the second day at 6:00 am with energy I’d never known and within mother of four. She is one week, my symptoms were gone. passionate about plants and their amazing nutritional Removing meat, dairy, eggs, sugar, breads, and processed foods out of my diet was the best thing I ever did. I and medicinal powers. She learned that these foods create inflammation in the body and make us tired. Enzymes are used to digest our food is from Eagle Mountain and for proper function of every system in the body. They are destroyed at heats over about 120°F. For this reason, and enjoys teaching classes, speaking at events, and food cooked at high heats, which is most fast and processed foods, are void of life. The body then has to take from sharing her message of health its enzyme reserve for digestion, which causes fatigue after a meal. Eating live, uncooked plants, however, gives us on TV and in printed media. many needed enzymes resulting in more energy after a meal. This is what I was experiencing and it felt amazing. She is the author of “7 Days of Raw Food”, and her “1 Day Lasagna, wraps, spring rolls, and smoothies are just a few of the meals I created as well as delicious desserts like Raw Challenge” found at chocolate brownies, cakes, and puddings, all made from uncooked fruits, vegetables, sprouted nuts and seeds. I eat RawChefWendy.com. a high raw food diet year around. This helps me maintain amazing energy and a high quality of life. I’ve heard many people say that what you eat doesn’t really matter. I am living proof that it does. I believe our nutrition is the foundation of the quality of our lives. We literally are what we eat. I trained as a chef from the UVCC Culinary program. Learning the French way of cooking with buttery sauces and decadent desserts and becoming an expert cake artisan since the age of twelve. I crafted with sugar and gluten, my preferred art form, for over thirty years. This socially acceptable addiction to sugar resulted in praise and a nasty case of candida. I feel so much better staying away from these temptations. Raw food is an art form in itself. I love creating new culinary delights for my online courses and local classes. It is an honor to share with others how to prepare delicious food that helps them feel healthy and alive in every way. Daily exercise, sunshine, purified water, healthy relationships and a positive attitude in addition to eating this way makes my life so much sweeter. Now I thank God for each beautiful new day I’m given to share this message of health and happiness with others.
Raw Chef Wendy’s Oatmeal Chocolate Chip Cookies Equipment: Food processor Ingredients: 2 cups raw rolled oats 1 cup shredded coconut, unsweetened 1/4 cup cacao nibs 1/2 cup dried cranberries or raisins – optional 4 Medjool dates, pitted and diced small 1 teaspoon flaxseed meal Instructions: 1. Soak the cacao nibs in water at least 10-20 minutes to soften while preparing remaining ingredients. 2. Mix all dry ingredients in a medium bowl 3. Mix all wet ingredients in a small bowl 4. Add wet ingredients to dry ingredients and mix well. If smaller chunks are desired, pulse in a food processor a few times.
1 teaspoon cinnamon 1 cup coconut oil 1/4 - 1/2 cup raw honey, depending on how sweet you want them. 1 Tablespoon vanilla 1 pinch each Sea salt and cayenne pepper
5. Form balls with a spoon or ice cream scoop and place on a parchment lined baking sheet. You may also push them down flat if desired. 6. Freeze for 15 minutes or until firm. 7. These may be stored in the refrigerator or freezer up to 3 months. Utah Valley Health & Wellness Magazine | May/June 2016 15
How to Be Safe in the Sun By Dr. Stuart B. Porter, D.O., & Robbi Boyer
May is Skin Cancer Awareness Month. Though skin cancer can be scary, it is also one of the most preventable forms of cancer. With summertime approaching, and more exposure to the sun’s harmful effects, we’ve put together a few guidelines to help you reduce your risk of skin cancer while you’re out enjoying the summer sun: Explore Medical Grade Sunscreen/Sunblock The majority of skin cancer cases are due to ultraviolet damage from sunburns. Medical spas, dermatologists and some plastic surgeons may carry, in their office, an advanced medical grade sunblock, offered in SPFs of 30 or higher. There are now better formulated broad-spectrum protection sunblock offered to consumers. Better technologies and the use of nanotechnology offer new elegance and efficacy to well-known broad-spectrum sunblock ingredients, zinc oxide and titanium dioxide. Zinc oxide and titanium oxide are the two best ingredients for a broad-spectrum sunblock. They are used by SkinCeuticals, Obagi, SkinMedica and other doctor recommended skin care lines. It’s not new science, and the better formulations now have the micronized particles so they don’t leave that weird, white residue on the skin.
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Optimize Healthy Effects of Sun Exposure While you certainly need to avoid the skin damage associated with sunburn, sun exposure is required for optimal health. Renowned physician and best-selling author Dr. Joseph Mercola tells us: “If you accept the essential nature of UV light, then you can conclude that safe exposure to sunshine is possible by understanding your skin type, the UV strength at the time of exposure, and your duration of exposure. My advice has been clear: Always avoid sunburn.” Darker-skinned people not only need more sun exposure to produce sufficient amounts of vitamin D, they’re also more protected from skin cancer due to their skin pigmentation. Yet, this important reality is simply ignored by dermatologists, resulting in most African Americans being at a radically increased risk of cancers and heart disease from vitamin D deficiency. The following excerpts are taken from Dr. Mercola’s website (www.mercola.com ): ”How the sun affects you depends on your complexion, the shade of which is determined by melanin ... The anti-oxidizing molecule is so versatile at protecting and repairing DNA from UV solar radiation that creatures from humans to fungi deploy it ... [T]he melanin sits atop cellular DNA like tiny umbrellas pointed ... out to shield from incoming rays ... [T]he same ultraviolet wavelengths in the 290 to 400 nanometers range that trigger melanin production also spark vitamin D creation. You cannot make one without the other. Humans evolved to produce two kinds of melanin ... The MC1R gene determines the type of melanin the body produces. In the mid-zone such as the Mediterranean region, people ... produce eumelanin, the pigment responsible for brown or black hair and for dark skin that tans easily ... [I]n far northern Europe, humans paled, adapting to lower light ... with a different type of melanin, called pheomelanin, associated with fair skin and blonde and red hair with minimal protective value, but allowing more UV to penetrate to make vitamin D.”
uvhw | Caution with Mid-Day Sun Mid-day is associated with the strongest sun rays. In North America the sun’s rays are strongest from 10:00 to 4:00. Depending on skin type, we can safely expose ourselves to the sun for 5 to 20 minutes before applying sunblock. Protective clothing, a broad rimed hat, and sunglasses can also be used to prevent UVA and UVB rays from having access to your skin. Antioxidants Provide Extra Protection Topical antioxidants have become key ingredients in skin care products, because they protect the skin from damaging UV exposure and environmental pollution. Sarah Longton Pajaro, Executive Director for LiftLab Skin Regeneration says: “UV radiation causes the formation of free radicals, which break down collagen and rearrange elastin. This leads to deterioration in skins’ structure and strength. When antioxidants are present, they are able to catch and neutralize these scavengers to prevent damage.” Studies show that applying an antioxidant like vitamin C or resveratrol to the skin immediately after sun exposure can reduce the amount of redness and damage that occurs. More Effective Sun Protection “When you layer antioxidants with a broadspectrum UVA/UVB sunscreen, they work as partners,” says Pajaro. “The antioxidants fight and prevent free radical damage inside the skin, while sunscreen absorbs or reflects harmful UV rays to help prevent burning on the skins surface.” SkinCeuticals makes several antioxidant formulas that include ferulic acid and vitamin E, along with vitamin C. These formulations provide superior protection, when used every day.
H E A LT H
Any new growth is reason for suspicion, and should be checked out by your doctor or a dermatologist. When skin cancer is detected early, it is highly treatable – so don’t delay! When you take care of your skin health, it allows you to live life to the fullest. By following the above tips and guidelines to prevent the harmful effects of the sun, you can enjoy summertime that much more, knowing you are protecting yourself and minimizing your risk of skin cancer.
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Utah Valley Health & Wellness Magazine | May/June 2016 17
Headaches Break Free from the
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Bondage of
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H E A LT H
By Dr. Brent N. Wall, Chiropractic Physician If you suffer from headaches, you are not alone. 45 million Americans are suffering with you. Because so many experience headaches, many think it’s normal – but it’s not. It is not natural to have headaches daily, or even three to four times a week. Nor is it typical to take headache medication on a daily basis just to prevent or minimize the intensity of your pain. Standard headache sufferers experience headaches two to three times per year, each lasting about three to four hours. If you endure headaches more frequently than this, something is wrong. The most common type of headache is a tension headache. This type of headache is not caused by a disease or serious pathology, but is due to trauma or poor posture that causes your upper vertebra and muscles to compress or irritate a nerve that starts at the base of your skull and goes right above your eye. Knowing that the majority of headaches stem from these things means that there are actions you can take to limit the tension and decrease the time you spend suffering. Muscle tension headaches can often be avoided by maintaining proper posture and neck movements while performing your normal activities.
About the Author Dr. Wall has been practicing chiropractic for ten years. He received his bachelor’s degree in exercise science from BYU, and then went on to graduate cum laude from Western States Chiropractic College in Oregon. After graduating, he returned home to open a practice in Spanish Fork. His greatest desire is to help inspire change within his patients and empower them to make healthy choices so they can start living life without limitation. He enjoys cycling, triathlons, and being with his family.
What Can You Do? • I f you spend a large amount of time in one fixed position, such as in front of a computer or sewing machine, take a break and stretch every thirty to sixty minutes. The stretches should take your head and neck through a comfortable range of motion. • Avoid slouching. • Avoid reading with your neck bent forward. • Keep your computer monitor at eye level. •F ind ways to reduce your stress - like exercise. Even a brisk 15-minute walk at lunch time or in the evening can help. •B e sure to rest. A 15- to 20-minute power nap can do wonders. Do some deep breathing and meditation. •A void teeth clenching. With the exception of chewing and swallowing, the upper teeth should never touch the lowers. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a tension headache. If you find yourself clenching your teeth or grinding them at night, put warm moist heat on your jaw and gently massage the muscles. •S eek proper treatment to get the underlying problem fixed rather than masking the symptoms with medication. A study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches, and those who received chiropractic treatment experienced a sustained therapeutic benefit after four weeks when compared to those who received only medication. What we eat and drink can also contribute to headaches. Here are a few tips to improve your diet and nutrition: •D rink at least half your body weight in ounces of water a day to help avoid dehydration, which can lead to headaches. Don’t wait until you are thirsty to drink. At that point you are already dehydrated. •A void caffeine. Foods such as chocolate, coffee, sodas and cocoa contain high levels of the stimulant. •A void foods with a high salt or sugar content. These foods may cause migraines, resulting in sensitivity to light, noise or abrupt movements. •A void drinking alcoholic beverages. These drinks can dehydrate you and cause headache pain. •O ther headache sufferers may want to avoid not only caffeine, but also high-protein foods, dairy products, red meat and salty foods. The next time you are suffering from a pounding, throbbing headache, don’t simply grit your teeth and carry on or pop a pill and hope the pain goes away. Instead, remember what may be causing your pain and show your body how much you care about it. If you take some simple actions to treat your body well and fix the underlying cause of your headaches, soon your recurring pain will be a thing of the past.
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, h t e e T y h t l a e d H l i h C y p p a H en ns Peters By Dr. Ha
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uvhw | Dental caries, or tooth decay, is the number one chronic infectious disease affecting children in the United States. When bacteria has access to sugars, it produces acid that breaks down teeth, forming cavities. Although it is a common and destructive disease, dental caries is highly preventable. The best prevention is aggressive daily oral hygiene. The American Academy of Pediatric Dentistry (AAPD) recommends that children brush their teeth every morning and every night. They should be supervised and assisted by their parents until they are at least eight years old. Children should also floss daily, beginning as early as two years old. A child’s diet plays a large role in dental cavities, and therefore the prevention of cavities. It is a common understanding that sugar is the source of energy for cavity-creating bacteria. What most people forget is that a lot of “healthy foods” contain natural sugars that can be broken down and used by bacteria. Here are a couple of helpful hints to follow: 1. The stickier the snack or treat, the harder on the teeth 2. It’s not how much sugar they get but how often they get it – meaning avoid snacking throughout the day, and especially bottles or sippy cups through the night. These are a lot of “what not to do’s.” Some “to do’s” are: Drink lots of water. Water is the only liquid that doesn’t have the potential to cause cavities. It can also help “wash” the teeth throughout the day when you don’t have access to brushing after each snack or meal. Snack smart. Vegetables are healthy snacks that don’t have a lot of natural sugars. We can’t expect children to never eat candy, but it’s important to limit the types and frequency. Regular dental check ups. The AAPD recommends seeing a pediatric dentist every six months beginning with the eruption of the first tooth, which usually occurs by their first birthday. A big part of the early visits is to create a sense of trust, and therefore excitement, for the child. That way they can look forward to their visits with the dentist. If their first visit is the result of a toothache from decay or trauma, it creates a fear that is difficult to overcome. This first visit is as much for the parent as it is for the child. At each visit the child gets an exam, deep cleaning, x-rays, and fluoride treatment. The parent learns about growth and development expectations and instructions about home preventive care. The pediatric dentist should become a trusted friend and doctor to the parents and child. Pediatric dentists are specialists in the oral health care of children from birth through adolescence. After they have received their four year dental degree they complete a two year course at a children’s hospital, during which time they focus their training on treating the constantly-changing mouth and dentition of the growing child. They study and learn to use sedations and anesthesia to aid in this treatment. They also receive extensive training in managing the sometimes difficult behavior and actions of frightened children. They study in detail the many disorders and syndromes that are prevalent in children and young adults that can alter treatment techniques. This added education and training gives the pediatric
dentist the skills to treat all children in the safest manner possible. Keep your kids smiling brightly throughout their life by helping them learn early on to care for their teeth and prevent tooth decay. If they are overdue on their six month dental check-up, call a pediatric dentist to schedule an appointment today.
H E A LT H
About the Author Dr. Hans Petersen is a board certified pediatric dentist. He received his dental degree from the University of Kentucky and completed his Pediatric residency at Riley’s Children’s Hospital in Indianapolis, Indiana. He has been practicing for 13 years and has practices in Lehi, West Valley, and Price. He is married to Brooke Griffin and they have 5 children.
A child’s smile is one of life’s greatest blessings…
*Offers cannot be combined; Good through 06/2016
Utah Valley Health & Wellness Magazine | May/June 2016 21
Does Your Investment Plan Rely on Luck? By Dave Young
Our experience and independent research both show that most investors do not follow a strategy. In other words, they do not have a disciplined, systematic process they follow to make investment decisions. Their portfolio of investments often represents a patchwork of uncorrelated ideas that were sold to them by various salesmen over their lifetime. What may have seemed like a good idea at the time no longer makes any sense. Take for example the first three months of 2016. Markets have been in turmoil with the S&P 500 dropping -10.5% and the NASDAQ losing -14.8%. After hitting their lows for the year both indexes have recovered about 10% of their value, erasing much of their losses. Without a strategy it’s difficult to capitalize when the market drops and recovers. Even worse, if you sold out during the drop, you are down 10-15%. This is why following a solid strategy is so important to your long-term success. To be clear, luck is not a strategy. There are two steps to follow when making a long-term strategy: Step 1- Properly select your risk tolerance. Decide in advance how much risk you can subject your account to. For some investors this means taking no risk at all and being willing to accept almost no return in exchange for zero volatility. For others, it means an attempt to generate returns in excess of 12 percent and a willingness to endure the necessary roller coaster ride to get there. Most investors end up somewhere between these two extremes. Identifying your risk tolerance is the single most important step to achieving long-term investment success. If it’s too low, you won’t generate the returns you should. If it’s too high, should market conditions become difficult, you will likely change strategies at just the wrong time and miss out on superior longterm returns.
“Bull markets are born on pessimism, grown on skepticism, mature on optimism and die on euphoria. The time of maximum pessimism is the best time to buy, and the time of maximum optimism is the best time to sell. – Sir John Templeton About the Author Dave Young founded Paragon Wealth Management in Provo, Utah 29 years ago. His investment methods have attracted national and local attention. He has been interviewed by BusinessWeek, CNBC, the Wall Street Journal, the Deseret Morning News and other national and local media.
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FINANCIAL
Disclosure: Paragon Wealth Management is a provider of managed portfolios for Step 2- Follow a proven investment strategy. An investment strategy is not about “gut feelings.” Emotional individuals and institutions. Although the information included in this report has investing is a recipe for failure. Investing is very difficult because it been obtained from sources Paragon believes to be reliable, we do not guarantee its is counter-intuitive; doing what “feels good” doesn’t usually work. accuracy. All opinions and estimates included in this report constitute the judgment There are many investment strategies you can follow, the important as of the dates indicated and are subject to change without notice. This report is for informational purposes only and is not intended as an offer or solicitation with thing is that you pick one and follow it. Even following a bad respect to the purchase or sale of any security. Do not rely upon this information to strategy is better than having no strategy at all. predict future investment performance or market conditions. This information is not One of the models used by Paragon tracks investor sentiment. a substitute for consultation with a competent financial, legal, or tax advisor and This model measures what percentage of investors are optimistic should only be used in conjunction with his/her advice. Past performance is not a versus pessimistic at any point in time. Interestingly, when most guarantee of future results. investors are optimistic and think the market will go up, it goes down. Conversely, when most investors think the market will go down, it goes up. We measure this statistically and A dynamic and proactive way to invest. the model is extremely accurate. This helps us increase or decrease our investment exposure when needed. Our strategies are driven by quantitative models that seek to proactively position our accounts for the most benefit in ever-changing market environments. For almost 30 years, we have developed and relied on rigid models to Where are point us to the areas of the market to invest retirement decisions in. Our portfolios are constantly adjusted as taking market conditions change. Would you like a second Our various models measure an array of opinion? Call today for a fundamental and technical data that constantly Complimentary No-Cost compare what is happening in the market today Portfolio Review. to what has happened historically. Following these systems and processes does not guarantee (801) 375-2500 that we will always be positioned perfectly. Even paragonwealth.com still, following this methodology has enabled us to significantly reduce risk and generate excess returns for our clients. (To review our performance since 1998 visit our website at www.paragonwealth.com.) Your current investment strategy should incorporate the following time tested criteria: • Works over different time frames • Provides effective rather than traditional SIX TIME WINNER diversification BEST OF STATE • Works in both bull and bear markets • Is disciplined yet flexible and evolving • Reduces risk and provide downside protection • Generates better returns than traditional stock indexes Rankings and recognitions by unaffiliated publications should not be construed by a client or prospective client as a • Has a proven long-term track record guarantee that Paragon Wealth Management will provide a certain level of results in client accounts nor should they be construed as current or past endorsements of Paragon Wealth Management by clients. Such publications base their Your financial future is too important to selections on information prepared and/or submitted by the recognized entities. Additional details regarding the criteria and process utilized in formulating these rankings are disclosed on www.bestofstate.org. trust to luck. Investing is not easy, and luck is Paragon Wealth Management is a provider of managed portfolios for individuals and institutions. This is not intended not a strategy. as an offer or solicitation with respect to the purchase or sale of any security. Past performance is not a guarantee of
I N V E S T I N G Evolved
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FINANCIAL
A Simple Trick to Save You Money By Kerry Robinson
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For many people, the hardest part of saving money is making the decision to go without something they want right now. In a study by the Brookings Institution, findings showed that Americans are largely living paycheckto-paycheck. Surprisingly, sixty-six percent of Americans who are living paycheck-topaycheck are considered middle class. The team involved in the study suggested that About the Author these people have a harder time weathering Kerry Robinson has been at income shocks, such as illness or unexpected Bank of American Fork for 20 years, where she manages unemployment. Bank of American Fork’s If you are one of these sixty-six percent, southern region, along with or if you feel you should do more to save the day-to-day operations at money, there are some simple things you its Orem branch. She loves that her customers have can do now to avoid the stress that comes become her friends. Kerry with unexpected expenses. One way to make loves to run five miles each saving easier is to set up savings accounts and day at 5:00 a.m. – unless it’s automatic transfers to save for these types of below 15 degrees. bills. I had a coworker who recently did this and expressed how good it felt to be prepared and have the money when it was needed. “In the past when these kinds of bills came up, it caused a lot of stress because I had to figure out where to get the money, or it triggered austerity measures for the next month or two,” he said. “This time, paying the bills was a totally different experience because I had money set aside.” You can do the same thing, or something similar. Here’s how: First, consider a way you can cut back on your expenses so you can set up an automatic transfer to save a little each month for unexpected expenses. For example, if eating out costs your family $40, and eating in costs your family $20, you can eat out one less time per month, saving $20. Decide where you’ll cut back now, instead of on Thursday night at 6:00 p.m., when you might be more likely to spend more money on dinner. Next, set up a recurring, automatic transfer. You may be more likely to save money if you set up an automatic transfer out of your main account into your medical expense, car repair or house repair fund now (just make sure you set the date for the transfer to occur after you are paid). For example, if you are paid twice a month, you could set up two $10 transfers to come out the day after each of your paychecks come in. Check with your financial institution, as it may be easy to set up a free online savings account to designate as your “car repair fund” or other. If you haven’t used your bank’s or credit union’s transfer or bill pay service before, learn how. The time you spend now will likely save you some time later on. I have found that most I have seen are easy to use. That’s it! You did the hardest part when it comes to saving – making the decisions about what you’ll go without and when you’ll go without it. You might be less tempted to eat out if you already moved the money to cover your future expenses. And in just five months you’ll have $100 in your account, which might relieve a little stress when your car battery dies. The minimal effort it takes to do these things will pay off – not just financially, but physically and mentally as well. You will have greater peace of mind and a greater sense of financial security, which will lend to an overall feeling of well-being and an improved quality of life. Sometimes small things pay big dividends.
Golf to Eradicate Cancer Brings Hope and Healing By Terrin Parker, UVHW Staff Cancer. Even the word evokes strong emotion within us: fear, determination, sorrow, triumph, loss, anger. People who have loved ones fighting cancer or who they have lost to cancer often feel hopeless at times. When Spanish Fork resident Guy G. Roche Sr. lost his wife, Josie, he turned tragedy into a calling to raise significant funds for cancer research where Josie was treated – Huntsman Cancer Institute (HCI). “I asked myself what I could do to make a difference to help find a cure and to help find healing after such a deep loss,” says Roche. “I decided to dedicate efforts to Huntsman Cancer Institute.” Josie was first diagnosed with breast cancer in 1994 and fourteen years later discovered the cancer had metastasized to her liver. Their journey brought them to Utah where Josie received treatment at HCI, and though her cancer was terminal, the treatments improved her quality of life and extended it by six years, allowing them time to share, reflect, and prepare. “This is what I will do for the rest of my life,” says Roche. “Hope was a word I very seldom used before our time with HCI. Even after Josie passed, the healing HCI provided me brought hope. I have hope in a future where people will not have to endure the trials of this disease.” Roche and his committee founded the Golf to Eradicate Cancer Tournament benefiting HCI. Donations and sponsorships are available for the inaugural event May 23, 2016 at Alpine Country Club. “Huntsman Cancer Institute is changing the DNA of cancer care by making great strides in cancer research thanks to our generous funders,” says Lori Kun, Director of Development. “Every treatment protocol that we have now was thanks to people and organizations who funded cancer research. Funds generated by Golf to Eradicate Cancer will be put immediately to work at HCI and people will benefit from this generosity locally as well as broader, since HCI shares this research world-wide.” Since 1995, the Huntsman family has contributed approximately $400 million to HCI. But one family cannot do it alone, which is why they rely on the generosity of individuals and community groups. 100% of the funds contributed go toward finding a cure for cancer.
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Getting
on the
Golf Basics with Ryan Rhees, Spanish Oaks PGA Golf Professional With beautiful weather now emerging from the chill of early spring, many locals are gearing up to go play in the great outdoors. There are many outdoor activities to choose from here in Utah Valley, and opportunities to try something new around every corner. Have you ever driven by a gorgeous green golf course and thought to yourself, “That looks like fun!” as you watch the players driving and putting in their beautiful surroundings? Perhaps you have even thought about trying golf, but weren’t quite sure where to begin. Well, luckily for you, Utah Valley Health and Wellness got with PGA Golf Professional Ryan Rhees to find out what you need to know to get on the green. Here are his answers to some common questions beginners have about golf: What kind of costs can a person expect to see to start playing golf? There are a couple of answers to this question. To go to a golf course and putt and chip at their practice area usually costs nothing, and you can stay and practice as long as you like. To hit balls on the driving range will usually cost between $5 and $10 for a bucket of range balls. To play on the course gets a little more expensive. It will generally run about $12-$15 for 9 holes walking, and $24-$30 to walk 18 holes. Renting clubs, if you do not have your own, will cost about $10-$20 depending on the course. To purchase clubs you will pay anywhere from $200 up to $2,000 for a set, depending on how expensive you want to go. So the answer to the question is it can be expensive, but you can also practice your short game and hit balls on the range for much less. 26 www.utvalleywellness.com
Is it better to buy your own clubs or just rent a set? If you want to play more than a couple of times a year, it’s better to purchase your own clubs. As stated above, it will generally run between $200 up to $2,000 for a set of clubs and a bag – depending on how much you want to spend. Most courses have rental sets, and here at Spanish Oaks we don’t charge to use our rental clubs on the range or on the practice putting greens, we only charge to use them on the course. So, if you are a beginner, you can come hit balls and use our rental sets to give golf a try before you go out and purchase your own set of clubs. What are the different clubs and equipment included in a golf bag? A standard set of clubs consists of 14 clubs. Generally the set makeup is as follows: Driver, fairway wood, 1 or 2 hybrid clubs, putter, set of irons (4,5,6,7,8,9), pitching wedge, and sand wedge. The clubs that can hit the ball the farthest are the woods. The degree of loft (angle of the club face in relation to the shaft) increases with the number of the club. As the loft of the club increases, so does the height of the shot, which translates into a shorter distance the ball will travel. The wedges have the highest loft of any golf club. This allows the player to hit the ball short distances as well as get it high in the air. Should you sign up for lessons or simply just “start swinging”? You can certainly just come to the driving range and start hitting balls to see how you like it, but it does help to get some professional instruction at some point to learn the fundamentals of the golf swing. Lessons can run anywhere from $25 - $150 for an individual lesson, or some courses offer group lessons for a discounted price.
Green Ryan Rhees is the Head PGA Professional at Spanish Oaks golf course located in Spanish Fork, UT. For more information or to contact Ryan, please visit www. golfspanishoaks.com or call 801-804-4653. Photo courtesy of Fairways Media/Randy Dodson.
Is it better to practice on a driving range or practice by playing rounds? I think it is better to start on the driving range for a few practice sessions before going on the golf course. This will give the player a chance to learn how to hit the ball and get used to it, as well as learn how far they can hit with the different clubs before getting on the course. They should also do some practice around the practice putting green before going on the course. What is your advice for new golfers that often find themselves feeling frustrated? Golf can definitely be a frustrating game at times, especially for those who are good at other sports, because golf does take a little longer to pick up than some other sports. I would say just be patient with it. It takes work and practice to improve and get better. Generally speaking, golf is not a sport you can play a couple of times a year – or even once a month – and expect to improve. It takes practice on a regular basis to see improvement. Also, I would suggest to get some basic instruction from a PGA golf professional. It will not only improve your game, it will enhance your enjoyment of it if you know the basics. Are there certain courses that are better for beginners? Yes – I think the easier the course the better for beginners. Courses that have a lot of water hazards, canyons, trees, and bunkers are more difficult. I would also suggest calling the course before you go to ask when the least busy times are so you can enjoy your round more and not be pushed by other golfers. Photo courtesy of Spanish Oaks Golf Course
What are the most common mistakes new golfers makes? One of the most common mistakes I see is when a group of new golfers goes out on the course without someone who has played before who understands how to get around the course, take care of the course, etc. Keeping the pace of play moving along and course etiquette are important aspects of public golf, and it can be frustrating if you are new to the game and have not played before. Try to go with someone who has played on the course several times who can help you around and help you have an enjoyable experience. Also talk to them beforehand about golf course etiquette so when you get on the course you have some general ideas. What is the proper attire on the golf course? Some of the more expensive, higher end public and private courses require collared shirts and nicer shorts – but most public courses in Utah allow tee shirts and shorts, as well as Levis. Be sure to call the course you are going to play ahead of time to find out what their attire policy is. Any other advice for a new golfer? Once you get started, I think you will want to play more and more, and really enjoy being outdoors with family or friends playing a great sport that you can do at any age. If you have not given golf a try, come to the course – we have equipment for you to hit some range balls and putt and chip on our practice greens. It doesn’t cost much to give it a try and see how you like it.
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Spirituality and Therapy
Five Benefits of Spiritually Integrated Therapy Part Three of a Three-Part Series By Daniel Colver, M.A., LAMFT The two preceding articles in this three-part series recognized the resurgence of spirituality in therapy, identified a need for psychotherapists trained in spiritual and religious competencies, provided tips on how to find a licensed clinician who is right for you, and explored three domains of spiritual wellness. This third and final article will address five potential benefits of spiritually integrated therapy. I recently listened to both a psychologist’s lecture on integrated healthcare, and a book on parenting written by a world renowned researcher/therapist who devoted her career to understanding guilt, shame, vulnerability and whole-hearted living. Both scholars spoke of spirituality as being a resilience factor. This got me thinking about how spiritually integrated therapy may serve some of my clients, so I came up with a list of five potential benefits of spiritually integrated therapy:
1. Enhancing Protective Factors: A so-called “protective factor” is anything a person incorporates into their life which effectively decreases the likelihood of harm. You can think of it as the opposite of a “risk factor.” A growing body of research has shown that spiritual health and positive religious practices can in fact serve as a protective
About the Author Daniel is a licensed marriage and family therapist at the Spanish Fork Center for Couples and Families. Along with completing a Bachelor of Science in Behavioral Science: Sociology Emphasis and a Master of Arts in Marriage and Family Therapy, Daniel has completed substantial coursework in integrated studies, religious studies, and peace and justice studies and is now pursuing a Doctor of Behavioral Health Degree from Arizona State University. Daniel lives in beautiful Utah with his lovely wife, cute newborn daughter, two dogs, and his motorcycle.
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uvhw | factor for a wide variety of issues across populations (i.e. hazardous substance use, suicidality, self-harm, eating disorders, etc.). In therapy, exploring how spiritual practice can serve as a protective factor may be beneficial. 2. Increasing Stress Resilience: Those who manage stress effectively have incorporated resilience practices into their regular lifestyle. Spiritually integrated psychotherapy recognizes spiritual health as an essential component of whole and complete living. Therapy may explicitly discuss spiritual or religious coping strategies the client uses to solve problems, elicit a sense of meaningfulness to stressful life events, and/or learn skills to “weather the storm” in a profoundly purposeful way. A common element among various faith traditions is an active willingness to practice non-judgmental acceptance. Acceptance and Commitment Therapy (ACT) suggests stress-resiliency is enhanced as we actively challenge our experiential avoidance of unpleasant emotions (i.e. anxiety, fear, pain) by engaging in value-based action while accepting that meaningful living does not begin when discomfort ends… it begins now. 3. Using Culturally Relevant Language: I have found that clients who demonstrate high levels of religiosity, or those who have been brought up within highly religious cultures, naturally use spiritual or religiously framed language when discussing both problems and potential solutions. I believe if both therapist and client are able to enter one another’s world with shared respect and a curious exploration of culturally relevant language shaping our reality, truly meaningful and healing dialogue may result. The therapist is not required to be of
F A M I LY W E L L N E S S
the same faith tradition, but rather to embody an enthusiasm and willingness to engage with a client’s narrative involving spiritual or religious concepts. Daniel Pals offers a thought provoking statement wherein, “religion is not a malady that psychoanalysis alone can cure; it is a therapy that psychoanalysis cannot provide” (2006, p. 296). 4. Emphasizing Gratitude: Engaging in service-oriented, spiritual, or value-based, practice helps us challenge the problem-saturated stories which control our lives and inhibit healthy change. When we unduly focus our attention on the negative, or worry about failing, we invite a lot of unnecessary suffering into our life. Spiritually integrated therapy combines well established therapeutic techniques with a client’s unparalleled motivation to live a purposeful life. Spiritual health can provide a context to explore practicing gratitude. 5. Effectively Processing Faith Crisis: Clients affected by issues related to religious or spiritual discord may benefit from a therapeutic environment embracing an integrated clinical focus on faith. With over ten years of university education and experience studying human behavior, there is one trait I have found among all forms of suffering and conflict… inflexibility. Spiritually integrated psychotherapy respectfully recognizes sacred belief while simultaneously challenging what clinical psychologist Dr. Kenneth Pargament calls “spiritual inflexibility” (2007). In conclusion, for those whom spirituality or religiosity is a relevant component in their life, spiritually integrated psychotherapy may offer some unique benefits. To read the previous articles in this series, visit www.utvalleywellness.com.
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F A M I LY W E L L N E S S
Part Two of a Two-Part Series By Triston Morgan, PhD, LMFT In movie theaters, we love the thrill of sitting on the edge of our seats watching as a suffering character gets the antidote to their trouble in the nick of time. Whether it’s a fairy tale princess waiting for true love’s kiss, Harry Potter and his friends casting spells, or a poisoned superhero anticipating the arrival of a healing solution – we love our struggling heroes to succeed in the end. But the excitement is not the same when we, as the heroes and heroines of our own lives, struggle and wish for a solution in our own marriages. Luckily, many great marriages are successful due to antidotes that you can use, too. In our last issue, I outlined six signs that your marriage could be in trouble. The solution to these symptoms is provided by John Gottman and his 40 years of successful marital research. Follow his principles (or antidotes) and you will be on your way to a happier and healthier marriage. Principle 1 – Enhance Your Love Maps Become “intimately familiar with each other’s world,” as John Gottman would put it. Knowing each other’s goals, fears, desires, story, and history will go a long way in creating a marriage that lasts. Do you know your partner’s best and worst childhood memories? Do you know what stresses them during the day? Do you know the important people in your partner’s life (friends, potential friends, rivals or enemies)? Principle 2 – Nurture Your Fondness and Admiration This is the antidote for “contempt” that I spoke about in my last article. Fondness and admiration for your partner includes having respect and love for them. It isn’t a complicated process – simply increase your positive feelings towards your partner. Fond memories and interpretations of what is happening presently in your relationship is key. Principle 3 – Turn Toward Each Other Instead of Away If you want a key to romance and a good sex life, here it is. Turning towards your partner means to emotionally reach for and lean towards them in difficult and easy times. When your partner sends you the message “I need you” – do you reach out for them? If not, then start reaching out for them emotionally and physically. Principle 4 – Let Your Partner Influence You This one is more for the guys (although it’s important for the gals too). John Gottman found that when a man in a relationship accepts influence from his partner, they are more likely to have a happier marriage. Making decisions together, showing respect for each
other’s opinions, and sharing the power will increase the ability for your marriage to succeed. Principle 5 – Solve Your Solvable Problems Many issues are surmountable through working together. Approach these problems softly, not with a harsh accusation, as you will usually end a discussion the way it begins. Take breaks if you need them to stay calm and help calm your partner as well. Give and receive “repair attempts” (attempts to get the relationship back on track after a minor or major upset). Try to understand their side, then compromise if necessary. Remember that both of you have faults – be tolerant of them as you tackle problems.
About the Author Dr. Triston Morgan is a director and co-owner of the Center for Couples and Families, a counseling center, in Utah Valley. He is licensed as a PhD marriage and family therapist and is originally from Oregon. He and his beautiful wife, Cristina, love to travel and see the world.
Principle 6 – Overcome Gridlock Some problems feel like you just can’t move past them. The trick is to learn to talk about these issues in a way that does not hurt each other, rather than simply trying to find a solution. Do this by seeking to understand the cause of your gridlock. Why is this such an important issue for your partner? What are the dreams, aspirations, hopes and wishes of your partner that are tied to this issue? Understand and talk about these dreams and you will start to loosen gridlock. Principle 7 – Create Shared Meaning “Marriage isn’t just about raising kids, splitting chores, and making love,” Gottman explains. Work with your partner to create a shared meaning for your relationship. What is the story of your “we”? Create your own customs, rituals, symbols, or stories that define what it means to be part of your family. Understand and respect each other’s dreams and know that they will change over time. As you implement Gottman’s antidotes into the weak areas of your marriage, slowly your marriage will heal, then blossom. Be patient with yourself and your partner – change isn’t easy. But it will be worth it as you create a marriage that is not without struggle, but is fulfilling, happy, and meaningful to you and your family. Based on John Gottman’s book – The Seven Principles for Making Marriage Work Utah Valley Health & Wellness Magazine | May/June 2016 31
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F A M I LY W E L L N E S S
Pornography Addiction:
4 Steps to Healing By Erin Rackham, MS, LAMFT Pornography addiction and compulsive pornography use are becoming more and more prevalent with the rise of the anonymity, accessibility, and affordability of internet porn. It is no wonder that Utah legislators have recently declared it a “public health crisis”. Unfortunately, with this increase in pornography use has come an increase in relational distress as well. Many relationships begin to struggle with the revelation of a partner’s pornography use because it feels like infidelity to the partner, which feels traumatic and takes time to heal. So if you’re the pornography-user in your relationship, but you’d like to stop, what can you do? How do we heal from such a devastating habit? 1. Insight. Think about when this all started. What was happening in your life at the time you began intentionally seeking out pornography regularly? Chances are high that it was a particularly stressful time, whether you were 12 years old or 21. Most people who struggle with pornography use started seeking it out because they realized it helped them cope with the stresses happening in their life. This is why a lot of people relapse once they get married, which is counterintuitive until you realize that marriage is one of the most stressful relationships we can have, and the first year of marriage brings with it a certain amount of stress and painful emotions people often don’t know how to cope with. 2. Access your emotions. So now you know what was happening when you started using, now try and think about how you were feeling. If this is too hard, think about the last time you used pornography and what you were feeling just before. Usually people are trying to escape from painful and overwhelming emotions like sadness, hurt, shame, pain, or fear. This is particularly true for men, who have been socialized to only feel anger or sexual. These vulnerable, softer, emotions often don’t have an outlet, so they build up until they become overwhelming and the man has to escape from them by distracting himself with pornography and the endorphin release that comes with it. 3. Accept, listen to, and act on your emotions. Once you can identify the emotions that drive your pornography use, work on accepting that you feel them from time to time. Realize that it’s healthy, normal, and completely okay to feel sad, hurt, scared, lonely, etc. Once you can accept instead of suppress these emotions, you can listen to what they’re trying to tell you. Much like in the recent Pixar movie Inside Out, our emotions are there to keep us safe and functional. When you’re willing to let them share their fears with you, they go away faster than when you fight them. Once you can listen to what they are telling you, you are in control of how you act on them, instead of them controlling how you cope with them 32 www.utvalleywellness.com
(i.e. pornography). 4. Share, shame-bust, and reach out. About the Author Probably the most important step in the Erin is a therapist at the Provo Center for Couples healing process is to reach out to others. and Families. As a licensed The cure for addiction is not abstinence, associate marriage and family it’s connection. Most porn-users are therapist, she specializes isolated, wear a metaphorical mask in treating pornography addiction in individuals all day, and feel alone. The first step to and couples. She is currently reducing the shame you feel about your pursuing a PhD in MFT at addiction and your emotions is to share BYU and lives in Provo with them! Instead of relapsing, call someone her husband and puppy. to talk through what you’re feeling in the moment. Share your feelings with your partner and let them comfort you instead of letting pornography numb the feelings for you. You’ll be surprised how helpful moral support can be when it comes to processing painful emotions. If you feel that you or your partner may need help with a pornography addiction, reach out today to a therapist in your community! Stay tuned for our last article in this series – “What to Do When My Partner is Addicted to Pornography.” To read the previous article in this series, visit www.utvalleywellness.com.
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Utah Valley Health & Wellness Magazine | May/June 2016 33
Unplug Your Kids Recharge Them
&
with Nature By Carol Kim, MS, LAMFT
34 www.utvalleywellness.com
We all remember what it was like to play outdoors as children. We were free to get messy, run around to our hearts content, and use our wildest imaginations. I remember spending my summer days running around catching fireflies with neighborhood kids until nightfall, playing tag and rolling down hills. It felt amazing – and for good reason. Studies show that playing outdoors instead of indoors positively impacts children’s mental and physical health (Clements, 2004; Bell and Dyment, 2006). Outdoor play stimulates the growth and development of the brain, helping kids to think clearer and enhancing their ability to learn. Studies also show that children sleep better after getting fresh air. Researcher Rhonda Clements states, “Outdoor play offers children opportunities to explore their community; enjoy sensory experiences with dirt, water, sand, and mud; find or create their own places for play; collect objects and develop hobbies; and increase their liking for physical activity.” But times have changed. Kids are playing outside less and multimedia devices – cell phones, tablets and computers – are everywhere. According to the American Academy of Pediatrics, children are spending an average of 7 hours per day on electronic devices! It’s tempting to distract or placate our children with ubiquitous digital entertainment, but this easy solution comes with a price. Studies show that large amounts of screen time have been connected to learning issues, sleep disruption, and obesity. You may have noticed that the problems caused by too much screen time are solved by simply playing outside. But how do we get them out the door? Unfortunately, there is no simple answer because every child and every parent is unique. You need to figure out what works best for you and your family. If you don’t know where to start, here are some examples of activities I do with my toddler: 1. Hiking. In the great state of Utah, there are many designated hiking spots. If that’s not feasible, try hiking in your own neighborhood. Ask your children questions about what they are
experiencing and encourage them to use their senses by interacting with their surroundings. 2. Water station. My daughter loves playing with water. Use a big plastic container and fill it with random objects such as cups, spoons, and bottles. This is a great sensory activity that also involves the imagination. About the Author 3. Scavenger hunts. List items that are Carol is a therapist at the related to nature for your kids to American Fork Center for Couples and Families. She is find. This will keep your kids active a licensed associate marriage while learning. and family therapist. 4. G ardening. This is a great sensory activity as well as a science experiment. 5. Running. Play tag, red light green light, ultimate Frisbee etc. Not only does this help kids stay physically fit, it helps you to stay fit as well. It’s not easy, but with preparation, a solid plan, and discipline, we can get our kids outside and enjoying the many physical, educational, and emotional benefits of play. References: Clements, R. (2004). An Investigation of the Status of Outdoor Play. Contemporary Issues in Early Childhood, 5, 68-80. Dyment, J.E. & Bell, A.C. (2006). Grounds for Movement: Green School Grounds As Sites for Promoting Physical Activity. Health Education Research, 23, 952-962.
Utah Valley Health & Wellness Magazine | May/June 2016 35
Utah Valley Hospital By Ethan Shumway, Director of Communications for Intermountain Healthcare in Utah County
In a move designed to help today’s consumers find the medical help they need, Utah Valley Regional Medical Center is returning to its roots by changing its name to Utah Valley Hospital. The change, which takes effect this spring, reflects national Internet search trends as well as the preference of residents within Utah County and surrounding areas. It also emphasizes our desire to connect with the patients we serve. According to Google, the term hospital is searched 10-to-one over medical center. It’s what people think of when they need healthcare services and using the term will strengthen our ability to reach people online. Data from our local area also supports the fact that people today prefer to say hospital. We hired a reputable research company to ask 36 www.utvalleywellness.com
people in the general public about the types of medical facilities they would visit if in need of treatment. We wanted to learn if people respond differently to the term hospital over medical center when given various medical scenarios they might encounter. In looking over the data from the nearly 200 responses, the results were compelling. Nearly 80 percent favor a hospital for themselves or a family member when in labor to deliver a baby. Only about 10 percent would seek care at a medical center in the same situation. When asked about treatment for appendicitis, 60 percent responded they’d feel extremely comfortable seeking care at a hospital while fewer than 5 percent felt that way about a medical center. This local affinity for hospitals corresponds
with results from a national survey produced by Signature MD. According to that survey, “Consumers associate hospitals with a greater variety of services, better medical care, cutting edge medicine and expert physicians.” It also showed that 53 percent of respondents believe hospitals are using more up-to-date technologies and procedures and 61 percent believe hospitals have a wider range of services. We are making the name change based on research from our community and from national sources. Because of this, we know the change will be beneficial to our hospital for years to come and be helpful for those who are searching for services. Adopting a simple, fast and logical name is something that’s not limited to our Provo facility. Since 2014, Intermountain Healthcare
uvhw | Left: Utah Valley Hospital in Provo, UT. Below: Architectural rendering of the Utah Valley Hospital project when completed in 2018.
has been evaluating the names of its hospitals which contain the phrase medical center and determining if using the word hospital would be better. Changes have been made at several facilities. To the north, Primary Children’s Medical Center in Salt Lake City changed its name to Primary Children’s Hospital and McKayDee Hospital Center in Ogden changed to McKay-Dee Hospital. To the south, Sevier Valley Medical Center in Richfield is now Sevier Valley Hospital and Delta Community Medical Center is Delta Community Hospital. The process to change a hospital’s name involves a lot of work to ensure insurance billing and other payment processing requirements are met. We expect all legal work will be completed this spring. And that’s
when patients and visitors will see signage around our campus reflect this transition. Changing our name isn’t the only way we’re striving to connect with patients and improve their experience. In June of 2015, we embarked on a hospital replacement project that will transform the way we provide healthcare in the future. The project includes a 12-story patient tower that replaces the aging seven-story structure. A nine-story outpatient building will also be added to provide space for Intermountain physician clinics as well as several critical outpatient hospital services. It represents one of the most historically significant investments into the health of our community and state. The new campus will serve as an icon for healthcare in the region, allowing us to combine high quality patient treatment in a state-of-the-art hospital. Designed by HDR Architects with Jacobsen Construction as the builders, the new patient tower and outpatient building will feature: • Larger patient rooms, which are all private and include large windows with views of the valley and surrounding mountains. • Treatment space that brings together hospital services that are now spread out across the facility.
C U LT U R E
• “On-stage” and “off-stage” areas so certain hospital operations not directly involving the patient do not disrupt the patient or visitor experience. • Educational and exercise space where patients and their families can learn more about living healthier lives. The project also includes several features that focus on healing and wellness including stairwells that are pleasant to use and full of natural light; a large pond and waterfall for visitors and patients to enjoy, and a walking path around the campus. Construction of the outpatient building is scheduled for completion in the fall of 2017. The patient tower will be completed in late 2018 and that will be followed by the demolition of the existing seven-story structure. As the community has grown and the need for more advanced, high quality healthcare has increased, we have responded by designing a campus that will not only allow for leading-edge care today, but allows for the same level of treatment for decades to come.
About the Author Ethan Shumway is Director of Communications for Intermountain Healthcare in Utah County.
Utah Valley Health & Wellness Magazine | May/June 2016 37
CALENDAR OF May Apr. 21 – Jun. 4 Jane Eyre Hale Center Theater in Orem, 225 W. 400 N. Orem, UT Phone: 801-226-8600 Hours of Operation: 7:30 PM with a 3:00 PM Matinee on Saturday Price: $17-$23 An orphaned English girl emerging from a cruel childhood, Jane becomes governess of Thornfield Hall and falls in love with the brooding master, Mr. Rochester. Will the mysterious secrets that he hides destroy their happiness? A musical adaptation of the romantic Gothic novel by Charlotte Bronte. Saturday Evenings Through May & June ImprovBroadway 1497 S. State St. – Top Floor of Brigham Larson Pianos Doors open at 7:30; Show begins at 8:00 PM $8 Presale, $10 at-the-door ImprovBroadway is the fusion of three amazing art forms: improvisation, comedy, and musical theater. With suggestions from the audience, the cast of will craft a hilarious and familyfriendly show. May 13, 7:30 PM CARMEN, In Concert with the Utah Valley Symphony 5600 Heritage School Dr., Provo, UT Do you know “Carmen”? She has questionable morals but a lovely singing voice! Come and experience the music of the most famous opera in the world, George Bizet’s CARMEN! Not only will you hear this beautiful music, but you will discover Carmen’s influence on our popular culture, from Movies to Muppets. May 14, 9:00 AM – 5:00 PM Peteetneet Antique & Vintage Expo 10 S. 600 E. Payson, UT We invite you and your family to come to the Peteetneet Antique & Vintage Expo on May 14, 2016. The expo will have vendor booths from all over selling their antique, vintage, homemade crafts, and food. Don’t forget to bring that “one” item in your home that you KNOW is worth some money. The Peteetneet Antique & Vintage Expo will have nationally renowned antique appraisers on hand to give you a verbal history and value of your unique treasure; appraisal will be $5.00 per item. May 14, 7:30 AM Anything for Auni Fun Run & Tot Trot 5K, Kids Run Canyon View Park - 3300 E. Power House Rd, Spanish Fork, UT. Pre-Registration Fee: $25; Day of Race Registration Fee: $30. Registration: https://www.raceentry.com/races/ annual-anything-for-auni-5k/2016/register The annual Anything For Auni 5K is back! Sweet Auni Naulu recently passed away last September from complications due to spinal muscular atrophy. It’s the #1 genetic killer of infants and there is currently no treatment or cure for this terminal genetic disease. We want to keep her memory alive by holding the anything for auni 5K annually and donating 100% of the proceeds to another family in need. This year the proceeds are going to another local SMA family. May 21 8th Annual Run to Walk 5K & 1 Mile Now I Can Foundation: 1675 N. Freedom Blvd, Provo, UT https://www.runnercard.com/roadrace/public/ raceGroup/975578 Are you ready for the 8th annual Run to Walk 2016? We are! It’s time to dust off those running shoes, bundle up, and get out and start running! Come out to this fun, family event in Provo. It begins and ends at Now I Can (www.nowican.org) on the corner of Freedom Blvd. and University Parkway, and the route includes Provo neighborhoods and river trails. May 26 – 29 Utah Pasifika Festival 2016 100 E. Center Street, Provo, UT We strive to share, cultivate, and foster our Polynesian heritage and values by providing ways to: Nurture a spirit of respect and appreciation for all cultural segments within our local communities; Preserve and portray traditional and modern Polynesian art forms (i.e. dance, music, crafts, language, etc.); Promote education and awareness of current and relevant
38 www.utvalleywellness.com
E VENTS
issues; and Celebrate the diversity in the world around us. This year Thursday’s activities will be held exclusively at the Vasa Fitness in Orem, with the rest of the Festival being held in Downtown Provo. May 30 Salem Spring Triathlon 800 Meter Swim, 12.5 Mile Bike, 5K Run www.racetri.com This 800 meter swim, 12.5 mile bike, and 3.1 mile run triathlon course has seen thousands of athletes achieve their endurance goals. You won’t find a more spectator-friendly park and race venue allowing friends and family to watch you in action. So bring the bikes, wetsuits, and lawn chairs and we’ll see you bright and early Saturday, May 30th! Race shirts and finisher medals. May 30, 8:00 PM Acappella Supershow Scera Shell Outdoor Theatre, 699 S State St, Orem, UT Prices: $15 - $30 As one of the world’s most sophisticated vocal groups, Rockapella owns the corner of cool! You’d be hard-pressed to find a more influential group out there in this era of TV shows like NBC’s The Sing-Off, and movies like Pitch Perfect. May 30, 8:00 AM 2016 Run of Remembrance 454 N. Center St. American Fork, UT A family memorial day tradition! The Run of Remembrance has three distances: 10K, 5K, and Mile. The 10K & 5K start at 8 a.m. and the mile starts at 9:30. This is a FREE event but you must register. Please register online. Although we prefer you register online you may register the morning of at the race at the Start. http://www.runofremembrance.com/
June June 3 – 18, 8:00 PM Disney’s The Little Mermaid Scera Shell Outdoor Theatre, 699 S State St, Orem, UT Prices $10 - $14 Based on one of Hans Christian Andersen’s most beloved stories and the classic animated film, Disney’s The Little Mermaidis a beautiful love story for the ages. With music by eight-time Academy Award winner Alan Menken, lyrics by Howard Ashman and Glenn Slater, and a compelling book by Doug Wright, this fishy fable will capture your heart with its irresistible songs including “Under the Sea,” “Kiss the Girl,” and “Part of Your World.” June 4 Art City Days Family Fun Run The race starts and ends at the Springville High School: 1205 East 900 South. finish around the track. https://runsignup.com/Race/UT/Springville/ NestleArtCityDaysFamilyFunRun Early Bird Registration (ends Sunday, May 15): $9.00 + taxes & online registration fee. Pre-registration (ends Thursday, June 2): $16.00 + taxes & online registration fee. Race Day Registration (Saturday, June 4): $20.00 ($15 with no t-shirt) + taxes & online registration fee. T-shirts are not guaranteed on race day. Registration opens at 6:30 a.m. & closes at 7:15 a.m on race day. $1.00 from each entry will be donated to a United Way Partner. June 7 – 11 Orem Summerfest 2016 Orem City Park, 300 E. Center St. Orem Food, Games and Fun Activities for the Whole Family! June 11, 6:00 AM Utah Valley Marathon, Half Marathon & 10K Provo Canyon, Provo, UT www.utahvalleymarathon.com Runner’s World named the Utah Valley Marathon, Half Marathon & 10K a TOP 10 Race in the nation for 2014. Cascading waterfalls, Provo River, and Utah Lake will offer
a tranquil running adventure. The majestic mountains in all directions offer an extraordinary running experience. The course offers ease for beginners and a potential PR for experts as one of the fastest spring marathons. It starts in beautiful Wasatch County and ends near downtown Provo. June 16 – August 6 Peter Pan Hale Center Theatre, 225 W. 400 N. Orem, UT Weeknights - $21 “A seats” - $17 “B seats”; Weekends - $23 “A seats” - $19 “B seats” Children ages 4-11 are $6 less for “A Seats” and $4 less for “B Seats” Back by popular demand, fly away with Peter, Wendy, Tinkerbell, and Captain Hook in J.M. Barrie’s magical, musical fairytale of the “Boy Who Wouldn’t Grow Up!” Peter Pan has been cleverly re-imagined for the HCTO stage, and is a favorite for children of all ages. Come back to Neverland, and remember what it’s like to pretend! June 20, 8:00 PM David Archuleta in Concert SCERA Shell Outdoor Theatre, 699 S. State St. Orem, UT https://www.scera.org/events/david-archuleta/ David Archuleta became a star when he was just 16. In 2008 more than 30 million television viewers fell in love with his angelic voice and their 44 million votes made him runner-up in Season 7 of “American Idol.” June 25, 8:00 AM All-Together Triathlon 701 S. State St. Orem, UT http://www.alltogethertriathlon.com/index.html Join us at the Scera Pool in Orem, Utah, on Saturday, June 25, 2016 for a triathlon for everybody! With a Super Sprint triathlon, a Mini Sprint triathlon, and a Super Sprint Relay, this event is perfect for everybody, from seasoned triathletes who want a new challenge to those who are new to the sport and want to get their feet wet in a fun environment with a group of friends. PLUS, your registration fee will help raise money to build Orem’s all-abilities playground, the AllTogether Playground! June 25, 6:00 AM American Fork Half Marathon www.afcanyonrun.com The AF Canyon Run Against Cancer Half Marathon and 5K is a race that celebrates the beauty of Utah’s Mountain lands, while raising money for an important cause. The race is hosted by Intermountain Healthcare’s Cancer Centers at Utah Valley Hospital and American Fork Hospital. We are dedicated to enhancing the quality of patient care in our local hospitals and improving the health of those living in our community.
July July 4, 7:00 AM America’s Freedom Run 10K, 5K & 1 Mile 1019 N 1100 E. Provo, UT Pre-Registration Fee: $15 Day of Race Registration Fee: $30 We hope that part of your Independence Day celebration includes our Freedom Run 10K, 5K or the Mayor’s one-mile Fun Run. The annual run has become an integral part of America’s Freedom Festival as thousands of participants at all levels and abilities join this invigorating event. July 9 Hobbler Half Marathon & 5K Arts Park – 700 S. 1300 E. Springville, UT http://www.run13.com/races/hobbler Run13 is proud to invite you to the sixth annual Hobbler Half Marathon and 5k, presented by Trapnell Orthodontics. This mostly downhill half marathon course is perfect for the rookie half marathoner and a great way for the experienced runner to achieve a new PR.
Utah Valley Health & Wellness Magazine | May/June 2016 39
COMING TO UTAH VALLEY SEPTEMBER 2016 MEET THE NEWEST MEMBER OF OUR UTAH TEAM
Eric Freeman,MD 40 www.utvalleywellness.com
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