Utah Valley Health & Wellness July/August 2016

Fast and Steady Wins the Race See page 10

INSIDE: Six Lesser Known Hikes in Utah Valley Finding Balance and Happiness in Life Roots of Knowledge

JULY/AUGUST 2016

UTValleyWellness.com

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uvhw | Health Finding Balance and Happiness in Life 20 4 Components of Successful Concussion Treatment 22 A Silver Lining in Your Smile

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

Family Wellness

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Emotions 101: The Basics 32 What is Reunification Therapy? 34 What You’re Fighting About Is Not What You’re Fighting About 35 Raising Confident Kids 36

Financial Patience Is Not Only a Virtue…

It Can Be Profitable 26 5 Things You Can Do to Simplify Your Tax Prep and Filing 28

JULY/AUGUST 2016 On The Cover: Fast and Steady Wins the Race. Cover Photo by Autumn Lokboj Photography.

Culture Fitness Fast and Steady Wins the Race The Cardio Fat-Loss Myth 12

Nutrition Eating Healthy Under Pressure Well Fueled Family Fun 16 Local Food: Good For You, and Good for Utah 18

Courage Reins Therapeutic Riding Roots of Knowledge 40

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Departments 14

Outdoor Living Six Lesser Known Hikes in Utah Valley 30

Meet Our Staff 4 Letter from the Editor UVU Letter 7 Community Focus 8 Calendar of Events 42

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Utah Valley Health & Wellness Magazine | July/August 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

Tori Crane 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 | July/August 2016 5

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FROM THE EDITOR

I recently had lunch with an old friend of mine. He and I have been friends since first grade. Now that we have a few more years under our belts, have families of our own to attend to, careers that demand way too much of our time, and the complexities of life in general, we don’t get to see each other as often as we did when we lived a few blocks from each other in our small home town. However, our friendship has remained firm and our ability to laugh and reminisce about the “good ol’ days” never diminishes.

As we grew up together, we made enough memories to last a lifetime, and I often find myself thinking of those days.

I remember the long summer days when I was about 9 or 10 years old. Our days were filled with watching Chicago Cubs baseball on WGN. Once the game ended, we quickly moved to the backyard, where we played our own version of baseball. Instead of a traditional baseball bat, we used a long wooden dowel, about an inch and a half in diameter. Instead of a baseball, we used a tennis ball. Why? I have no idea.

Together, we made up two batting lineups, composed of American League and National League All-Stars. Because we wanted to be as authentic as possible, we were careful as to how many left handed batters we placed in our lineups – batting right handed when you selected a left handed batter wasn’t an option. We carefully sectioned out the backyard to indicate when a single, double, or triple would be awarded. The home run was obvious because of the fenced backyard.

But, the real prize was hitting the ball far enough over the fence that you hit the brick wall of the building immediately across the side street from the backyard.

When it was time to cool off, we found ourselves sitting under a large shade tree, shuffling through hundreds of baseball cards. At times, intense negotiations took place, trying to trade for our favorite player’s card. Then, we’d take a short bicycle ride to the local drug store for candy and soda (ironport and cherry was king!).

The real treat was the occasional bike ride to the town immediately next to ours. There was a small hobby shop located there which was run out of the basement of a home owned by an elderly gentleman and his wife. This hobby shop featured everything a kid could want – model train sets, model car kits, board games, wood craft projects, and best of all… old baseball cards. I still have my 1976 Joe Morgan All-Star card I purchased there. I spent a hard earned $4.00 on this card, and that month’s baseball Beckett indicated I made a good buy, because Joe’s card was valued at $6.00. This was a big deal to a 10-year-old kid! Back then, our days never lacked for anything fun to do… and in some cases, trouble to find.

Summer is a magical time of year. Countless movies and songs have been written and produced based on summer and the activities we all love to engage in. Carnivals, fireworks, popsicles and trips to the waterpark are a few of the favorites in our house. The long days and the warm summer nights make it ideal for all kinds of adventures. My hope is that our kids recognize this and get out and play. I hope that at the end of each night, they lie in their bed and can’t wait to get back at it tomorrow. As adults, we know how quickly this time passes by and I am sure that we’d trade quite a bit to have one more summer day from our childhood.

Now, I often find myself watching my own 10-year-old son play in our neighborhood and wonder, will he look back on his childhood days with as much affection as I do on mine? I sure hope so, because those memories are priceless.

Clint Wood Executive Editor

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Many things turn 75 years old in 2016 – the Utah Symphony, M&Ms, Jeep vehicles, and Cheerios are only a few.

But my favorite is Utah Valley University. Throughout my career, I’ve found education provides unique opportunities and something of a rebirth.

It takes determination for a student to make it to graduation, and when students don caps and gowns at UVU, they leave with diplomas and resumes, one of the most important accomplishments in anyone’s life.

We are committed to engaged learning at this institution, which means from the start we want students to understand concepts well enough that they’ll be able to apply them practically in their fields. Not only do they understand the theory of research or conducting a public relations campaign, but they have done it. These experiences and the caring support of outstanding faculty mentors are probably why students consistently tell me they love UVU. Last month more than 5,400 students reached the zenith of higher education – commencement. Our graduates heard a riveting speech from longtime news anchor of national fame, John Quiñones, who said, “Whatever profession you pursue, make sure it’s not just a job, but a career for which you have a real passion. Choose a profession that you would work at even if you weren’t getting paid for it. That will bring you true happiness and satisfaction.” He also told us of the obstacles he overcame as a migrant farmworker to obtain an education and succeed in his chosen profession.

Jeffrey E. Olson Senior Vice President for Academic Affairs Utah Valley University Dr. Jeffery E. Olson joined Utah Valley University on July 1, 2014. He is the Senior Vice President of Academic Affairs and a Professor of Education. He came from a 26-year career at St. John’s University in New York, where he served for 16 years as Associate Provost and as the Director of the Division of Library and Information Science. He also was an Associate Professor in the Division of Library and Information Science and the Department of Administration and Instructional Leadership.

He obtained a Ph.D. in Administration and Policy Analysis with a concentration in higher education from Stanford University, where he directed research on the costs of higher education, and a juris doctorate from the University of Utah, where he later served as Associate Dean.

We who have chosen higher education for a career have no higher reward – no greater satisfaction – than to see our students succeed, especially those who were not as successful in high school or early adulthood. UVU specializes in developing the capacities of both late and early bloomers, and seeing them find greater meaning in their lives and contribute more fully to their families, communities, and professions.

We invite everyone in our communities to come to UVU and develop their potential, no matter what their previous experience has been. Whether you pursue a vocational certificate or a graduate degree, UVU faculty will mentor you through engaged learning to greater success.

Happy birthday, UVU! Warmest regards,

Jeffrey E. Olson

Jeffrey E. Olson Senior Vice President for Academic Affairs Utah Valley University

Utah Valley Health & Wellness Magazine | July/August 2016 7

Community

Springville offers a diverse palette of outdoor and healthy activities Springville City, usually known as the “Art City” has always been in the forefront of good citizen health and wellness. With our admirable location, tucked into the beautiful Wasatch Front, we can offer supreme outdoor and healthy activity opportunities during every season.

Our Hobble Creek Golf Course is one of the crown jewels of our city and our canyon. In addition to golf, citizens can camp, hike, and have group activities in our beautiful Hobble Creek Canyon Parks. During snowy winter months, citizens can tube, snowmobile or snowshoe and enjoy the peaceful scenery. We are pleasantly surprised at the participation and the interest of our new Bartholomew Park Reservoir.

Families and friends gather to picnic, swim, fish, paddle board, canoe and just enjoy the mountain vistas from a sandy beach.

Thanks to dedicated citizens, we have a trail that is perfect for walking or running to and from the Reservoir and the Golf Course. This trail will hopefully integrate into the completion of a trail that will connect most of our cities from the point of the mountain to the mouth of Spanish Fork Canyon. The trail on the north end is complete and construction is underway to finish the south portion from Provo to Spanish Fork.

In addition to these hiking trails, Springville City has established bike routes through town by painting bike lanes on many of the major roads. Every Spring, we have a “Bike with the Mayor” event, in conjunction with the opening of our community Splash Pad. Hundreds of citizens meet and ride their bikes through our beautiful community. During the year, thousands of our youth participate in various outdoor recreational activities, such as soccer, baseball, softball, and football.

We are looking forward to the completion of our new Springville Aquatics and Activities Center, located west of Main Street. Our citizenry will benefit from the additional opportunities for swimming, athletics and community and school events.

From one end of our community to the other, Springville offers our citizens a diverse palette of outdoor and healthy activities, something for everyone!

We are looking forward to the completion of our new Springville Aquatics and Activities Center, located west of Main Street. Our citizenry will benefit from the additional opportunities for swimming, athletics and community and school events.

Mayor Wilford Clyde, Springville City

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GOLF TO ERADICATE CANCER

On May 23, 2016 Golf to Eradicate Cancer held its 1st Annual Utah Valley Area Golf Tournament benefiting the Primary Children’s and Families’ Cancer Research Center at Huntsman Cancer Institute.

The tournament took place at the Alpine Country Club and featured over 120 golfers representing 22 organizations, as well as Utah Valley University and Brigham Young University representatives.

Sponsors donated more than $25,000 in prizes and the event itself raised just over $100,000 – every penny of which will go directly to the Huntsman Cancer Institute (HCI). Attendees of the event included Governor Gary Herbert, Susan Sheehan (President and COO of Huntsman Cancer Foundation), Lori Kun (Dir. of Development, Huntsman Cancer Foundation), Dr. Saundra S. Buys (HCI), Bruce

Golf to Eradicate Cancer’s 1st Annual Tournament is “A Hole in One!” Summerhays (PGA Professional & 3 time Champions Tour Winner), Coach Dave Rose (BYU Basketball), Coach Ty Detmer (BYU Football), Tom Holmoe (BYU AD), Chad Lewis (Associate AD, BYU) Judy Allem (UGA), Wesley Ruff (Channel 4 Sports and MC of the event), Randy Dodson (Fairways Media) and Rod Zundel (Channel 5 Sports).

Due to the event’s success and tremendous support of area businesses and area representatives, Golf to Eradicate Cancer will be back next year, holding the 2ndAnnual Golf Tournament on May 22, 2017. For more information regarding how you can participate and donate to this great cause, please visit www.golftoeradicatecancer.org.

Utah Valley Health & Wellness Magazine | July/August 2016 9

Fast

and

Steady

Wins the Race

By Iain Hunter, PhD

Jared Ward was the final qualifier for the Olympic Games in Rio this coming summer. While he was racing, the television commentary discussed how Jared had just completed his master’s thesis on marathon pacing strategies. He ended up running 1:06:31 for the first half and 1:06:29 for the second.

In speaking with Jared about his race experience, it turns out that he was not utilizing his statistics knowledge to determine his race pace. It was more about how he felt during the race. Jared said, “I went into the race knowing what pace I could run. When they (Tyler Pennell, Galen Rupp, and Meb Keflezighi) took off faster, I realized I couldn’t run that pace and decided to not cover their move completely hoping at least one of them would come back to me.” However, Jared did increase his pace from around 5:05 to 4:50, then back to around 5:00 for a while to not let them get too far away. There are so many physical and psychological factors that go into performance that being too set on a specific pace will often lead to hampered performance. Jared tries to combine what he knows about his ability and what occurs during the race, “I focus on balancing what others are doing in their strategy with the pacing strategy that I’m hoping for on that given day.”

Among amateur racers, we often see more of a focus on reacting to what others do more than what is best for an individual strategy. While watching the 2016 Utah High School State Championships for track and field in May, I noticed how many different strategies there were for pacing.

Lap splits are included in the results for the Utah State Meet. Browsing through those makes it clear that pacing mistakes were made. In some cases, a fast early pace leads to very slow final laps. Other athletes begin the race very slowly and even with finishing fast, end up many places beneath their potential.

Overall, a nearly even pacing strategy through the majority of the race will lead to the best possible times. In the 1994 Los Angeles Marathon, Paul Pilkington was paid to be a rabbit through 25km. He went out at the correct pace, but the other athletes did not stay with him. He felt strong and decided he might as well finish. With a two-minute lead, he continued on at a similar pace. He crossed the line in 2:12:13 winning $27,000 and a Mercedes. After the race he had to rush home to teach his writing class at Washington High School the next morning and trade in his family van that had 100,000 miles on it.

Motivated runners can push themselves to the limits of performance.

Starting a race too fast and finishing with great effort, but a slow time is not nearly as fun at racing at the right pace and achieving a personal record.

Jared learned from his master’s thesis that even experienced runners tend to start too fast. He studied split times from the Saint George Marathon and found those that achieved their time goals had the third quarter of the race as the fastest, while the majority that failed in their time goals ran the first quarter as their fastest. So, choose the right average pace from training results with a coach’s help, run that pace early on, and see how your body responds in the final stages.

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About the Author Iain Hunter is a professor at Brigham Young University.

He studies distance running mechanics including steeplechase technique. Since 2003, he has been completing biomechanical analyses for USA Track and Field.

2016 Olympic Trials Marathon in Los Angeles.

Photo by Iain Hunter.

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The Cardio Fat-Loss Myth

By Travis Lott, CPT, CES, WLS, FNS

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.

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FITNESS

It amazes me how many people I see at the gym doing endless more easily after you stop your routine. If you’re training for a race, cardio – particularly those who are out of shape. Granted, some are or if you love running or long bouts of cardiovascular exercise, by all training for a race, but most aren’t. Regardless, you all deserve a big means, continue with it. However, don’t solely rely on this for fat high five if you’re putting in that kind of effort, because it can be loss. Add strength straining to your program, which will have added benefits come race day. Also, make sure you’re eating the foods that exhausting.

I’ve often wondered why the general population resorts to this will support your training to enable you to feel your best and achieve method when trying to get back into shape or lose weight. I think the best results!

For further questions on this topic, feel free to shoot me an email something inside us tricks our minds into thinking “if I sweat a ton, then I will lose fat.” I have even found myself in this type of thinking. at travis@leantrition.com and I’d be happy to help!

That was before I really started getting into anaerobic training (strength training/interval training). After all, isn’t it as simple as calories in versus calories out? So, if I run and burn a ton of calories and cut my calories in eating, then voila, I will lose fat, right? That’s not entirely true.

Too much aerobic exercise with a low calorie Now diet will result in decreased muscle tissue. This Featuring the is because you will use the muscle for energy and your body will start storing fat as a survival mechanism. This is bad. Your resting metabolic rate (metabolism) will drastically decrease.

That is why most people gain their weight back so easily after throwing in the towel with the cardio routine, coupled with a low calorie diet.

The Pronto is the fastest hair reduction diode The best approach to fat loss, whether you’re male or female, is in this exact order: laser on the market, firing at 12Hz & can 1. A sound nutrition plan treat a man’s full back in under 10 minutes.

2. Strength training 3. Interval training Eating the right balance of healthy carbs, fats, and proteins with the proper portions and timing will allow you to cut fat and utilize your foods more efficiently for your exercise routine and daily activities. Strength training will increase your lean body mass, giving Hair Removal Package your metabolism a boost, which helps burn When you buy one of equal value calories at rest all day, every day. Remember, muscle weighs more than fat and takes up way less space, so don’t let the scale fool you.

Focus on your body fat percentage and body measurements decreasing (simply how your clothes fit) as a better gauge of fat loss. And finally, interval training can be done in half the time of steady-state cardio, and target fat much more effectively, especially right after a session of strength training.

This process and approach has been proven time and time again, and my clients have seen a lot of success from this. Remember, the wrong approach of cutting your calories drastically will result in starvation response. Also, doing hours of steady-state cardio every week will leave your body vulnerable to gaining the weight back

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Utah Valley Health & Wellness Magazine | July/August 2016 13

Eating Healthy Under Pressure

By Wendy P. Thueson Comfort is often found in the food we grew up with as a child.

I have fond memories of camping in the mountains with hot dogs and s’mores over the fire, pizza at parties with soft drinks, and the decadent desserts we enjoyed as a family. Unfortunately, these foods are what contributed to me getting sick.

After making what many people viewed as a drastic change in my eating, I started bringing my own food to parties and family gatherings. Raw pizza with plenty of green salad and fruit graced my plate as I noticed weird looks from others at the table. Occasionally someone got up the nerve to ask what I was eating, making looks and comments of disgust after finding out. This hurt my feelings as I took their words to heart and I began withdrawing from these events to avoid feeling uncomfortable.

Not long afterward, however, I realized this was only hurting me so I decided not to allow their comments or actions determine what I ate and how I felt. As I took care of myself, I became more confident and healthy and others took notice.

Friends and family asked me different questions with genuine interest. These were perfect opportunities for me to help educate them about the reasons I decided to eat more raw foods and the many benefits I received because of it. Sometimes they asked if they could taste my food followed by a request for the recipes. I was elated and appreciated their authenticity.

Many people struggle in social situations because they have different nutritional needs due to food allergies and ill health. If this is you, here are some great tips to help you navigate the occasion with ease.

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TIPS FOR THE GUEST: 1. Eat before you go so you are full and can enjoy socializing without worrying about the food.

2. Position yourself in a different part of the room away from the food as you talk.

3. Bring something to share with everyone that your family or friends love. Be ready to share the recipe.

4. Choose larger amounts of the foods you can have like the salads, fruit, vegetables, etc. and skip what you’ll regret later.

5. Go early to help the host prepare the food and politely ask if you can leave the croutons on the side of the salad instead of putting them in, for example.

6. If the host takes extra care to make something special for you, be sure to thank them and show your appreciation for their extra attention to detail.

7. P ut your thick skin on and don’t worry about what other people say about your food. Realize that many people aren’t trying to be insensitive, they genuinely want to understand your situation. Educate them about it and be open, honest and kind in your replies.

8. If you are the parent of a child with special food needs, bring something for them to eat and/or share to ease the burden of the host.

9. Teach your child to be polite and not make a big deal about what they can’t eat or don’t like. They can decline what is being offered and thank the host for their hospitality.

10. Keep your conversation about a variety of different topics other than just food. Be interesting and genuinely interested in others.

uvhw | TIPS FOR THE HOST: If you are the host of the event, you may want to prepare ahead with the following suggestions.

1. On the invitations, ask for the guests to text or call with any food allergies you need to know about when they RSVP. 2. Create a menu with plenty of fresh salads, vegetables, fruits, etc. and put the dips, dressings and breads on the side.

3. Make it a potluck so everyone can bring something they like and can eat.

4. Have the labels available for your guests to check if needed.

5. Be attentive and watch for people who isolate themselves from the crowd or look uncomfortable especially around the food table.

Politely ask them if there is anything you can do to help make them feel more comfortable and have fun.

6. If children are in attendance and there is pizza or other high allergy foods like gluten, dairy, soy, corn, eggs, etc. have something else available for them to eat that is similar to what the rest of the guests are eating.

7. Don’t make a big deal about the person who is eating differently than everyone else. Be as discrete as possible to help them feel at ease.

8. If other guests begin asking questions that become uncomfortable for them or make fun of them, politely change the subject or take the offender aside and ask them nicely to stop.

9. Hire a caterer or get the food from a restaurant that is allergy friendly so you can order specifically for those who need to make a special request.

10. When bringing out the cake or dessert, have a beautiful bowl of fresh, colorful fruit available too.

11. Do not to take offense at someone choosing to opt out of eating what you prepare. They mean well, they just can’t have it for health reasons.

Food is an important part of social gatherings, but try and focus more on the event and people you are celebrating with.

Above all, have fun!

NUTRITION

About the Author Wendy P. Thueson is also known as Raw Chef Wendy. She is a certified Chef, Master Herbalist and Raw Food Coach.

She is passionate about the healing power of plants and sharing her message of hope with others because of her life changing experience regaining her health in 2009. She suffered from chronic fatigue for 28 years, debilitating neck and back pain, brain fog, stuttering, Grave’s disease, and hypoglycemia to name a few. Wendy began eating a high amount of raw foods and using herbs medicinally. As a result, she is now symptom, pain and medication free. She educates through hands-on classes, speaking at various events, and has been featured on television, radio and in magazines. She has authored several books and online programs to help others learn how to eat and live happier lives. You may find her at www. rawchefwendy.com

Watermelon Gazpacho 3 c. watermelon, seeded and pureed in a blender 1 c. seeded watermelon, diced small 1 c. seeded tomato, diced small (about 2 medium tomatoes) 1 c. peeled, seeded cucumber, diced small 1/4 c. red bell pepper, diced 1/4 c. green bell pepper, diced 2 T. lime juice 1 small handful cilantro leaves, chopped 1/2 small jalapeno, seeded and minced 1 green onion, white and green minced 1 t. sea salt Fresh ground pepper In a large bowl, combine the ingredients as listed and stir to combine. Season with pepper and salt to taste.

Refrigerate to chill, then serve in individual bowls.

Utah Valley Health & Wellness Magazine | July/August 2016 15

Well Fueled Family Fun

By Erica Hansen MS, RD, CD

Footloose and schedule-free sunny days are the hallmarks of summer living for many families. Your children and neighborhood friends bustle in and out of the house, you stretch out the evenings basking in the summer skies, and you relish the slower pace of life and the longer daylight hours.

But then, you schedule a family vacation.

You work and re-work schedules, sleeping arrangements, entertainment, campsite reservations, and credit card points. You beg and plead with the powers above that no one will fall ill, fall injured, or fall out of favor with other members of the family.

We all want to get a good return on our vacation investment in the form of fond memories. One way to improve your chances of a fun-filled trip is to feed your family so they are well fueled.

Sure, vacations are the embodiment of leisure and indulgence, but our food choices may spoil our celebrations if they make us sick or over-indulged.

Here are a few tips to stay safe and well fueled during your summer travels: Fuel for Fun Hot dogs, s’mores, snow cones, and cheeseburgers are all essential parts of an American family summer. However, in between these “essentials,” fuel your family with nutrient-rich whole foods to keep them running at their best.

Here are a few nutritious on-the-go options:

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• Homemade or wholesome trail mixes Think whole grain cereals, dried fruits, nuts, and seeds. A bit of chocolate can top it off nicely.

• Nuts and seeds Seasoned, spiced, or plain, if trail mix isn’t your favorite.

• Fresh veggies for dipping Sugar snap peas, bell pepper slices, cherry tomatoes, baby carrots, broccoli, cauliflower, and celery dip nicely in hummus, guacamole, homemade greek yogurt ranch dip, or any store bought dressing in small to-go cups.

• Low sugar, high fiber granola bars like Kind Breakfast Bars.

• Hydrating drinks Water, 100% fruit juice boxes, V8 vegetable juice, Kefir, and ready to eat smoothies like Naked Juice. Be sure to watch portion sizes on beverages other than water. Without the bulk of fiber, a little juice goes a long way.

• Yogurt cups Aim for low-sugar alternatives. Try plain yogurts with fruit mix-ins and granola.

• String cheese or cheese wedges • Homemade or Healthy Choice popcorn • Peanut butter and almond butter to-go pouches • Fruit cups and pureed fruit pouches You can purchase ready-made or make your own at home with reusable plastic pouches and cups. Try mandarin oranges in a pop-top can. Aim for choices packaged in 100% fruit juice instead of heavy syrup.

• Fresh fruit Clementines and apples are resilient travel fruits. Wash your fruits, except berries, ahead of time for convenience. Bring along nut butter or fruited yogurt for dipping.

• Low-sugar dried fruit leather like the Stretch Island brand that Costco carries.

uvhw | • Whole grain pitas, tortillas, and breads for spreads, rolls, and wraps.

• Flavored tuna foil packets like the lemon dill or Thai-style from Starkist.

Follow Food Safety Protocol Avoid dreaded food sickness downers by abiding by these food safety rules whether you’re creekside in the canyon, car pooling with the kids, or curbside at the Ritz this summer: 1. Separate Keep raw meat separated completely from ready to eat foods during travels. Be sure raw juices can not leak onto other foods.

2. Wash Wash hands and surfaces frequently--especially before and after food preparation and before eating. Pack sanitizer and towelettes if you anticipate being away from running water and soap.

3. Cook Cook foods to the right temperatures (a simple food thermometer can make a world of difference in your kitchen.

You’ll never have to worry about overcooking meat again just to make sure it’s safe).

4. Chill Use insulated coolers and ice packs to keep meat, luncheon meats, tuna or pasta salad, cut up fruit and vegetables, and perishable dairy products cool.

NUTRITION

Fill the cooler as full as possible, keep it out of direct light, and open it only when necessary to help it maintain a cold temperature.

Chill foods promptly to refrigerated temperatures within 2 hours. This means that if your road trip is 6 hours, don’t plan About the Author on saving your packed turkey Erica Hansen is a registered dietitian who owns the sandwich for the last leg. If it is nutrition consulting company, especially hot out, food should not Foods That Fit. She specializes sit out for longer than an hour. in working with individuals and organizations to make If you are in a hotel with a minitheir health and lifestyle goals fridge make use of it promptly for fit into real life. She believes leftovers, if not, toss them. that getting back to the basics – preparing good, wholesome Bacteria grows exponentially given foods at home – is the first step the right conditions. It is better to be safe to improving health. than sorry and away from home while miserable with “indigestion” or worse.

Young children, older adults, and pregnant women are especially at risk for foodborne illnesses. When in doubt, check the FoodKeeper App created by www.foodsafety.gov to be safe. It gives specific food safety recommendations for every food imaginable.

Fuel well, fuel safely, and remember to have fun!

Utah Valley Health & Wellness Magazine | July/August 2016 17

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NUTRITION

L ocal F ood :

Good For You, and Good for Utah

By Andrew Hansen

If you’ve eaten at a restaurant lately, you might have noticed local eateries serving local ingredients, and telling you more about them.

The return to a focus on local ingredients has been a natural outgrowth of ever-increasing consumer interest in finding out what we are putting into our bodies, and whether those things are truly good for us.

Since the 1950s, processed food has been About the Author touted as more convenient, easy, and, in some Andrew Hansen is the cases, healthier for us. However, as we’ve seen manager at Communal, a restaurant located in Provo, obesity surge in the U.S., many have started to Utah. He has lived in Utah question, “What actually is good for us?” The for eleven years, and if he recent focus on local foods may provide an isn’t at Communal, he’s either answer and a path for Americans to return to skiing, or riding his motorcycle in the mountains. healthier eating habits. Local ingredients are almost always more fresh, less processed, and less likely to contain chemicals that none of us know how to pronounce, much less what they do to our bodies.

Beyond the health benefits of buying local ingredients, there are a number of benefits to not only our bodies, but our economies. At Communal, we are glad that we can get really fresh ingredients, but we’re also happy to be supporting the local economy. Restaurants, consumers, and producers mutually benefit from buying local ingredients. Most of these producers are small businesses owned by Utah natives. Snuck Farms in Pleasant Grove, Christiansen Farms in Vernon, as well as Clifford Farm and La Nay Ferme in Provo are just a few of these smaller businesses that rely on local restaurants and consumers to continue to be successful.

In our restaurant, it is also notable to see the authenticity of the connection we have made to the ingredients we serve. It is easier to treat an ingredient with care and respect when there is a real connection to the land.

I’ve been to these farms and met the families that run them. When that connection exists, there is a certain thoughtfulness put into the preparation of an ingredient that has this sort of an origin story. In turn, that connection to the ingredient extends to the guests we serve. It’s a way to show that there are indeed lots of great local producers, and that Utahans have access to them.

At home, buying and using local ingredients is easier than most people think. During the summer, head to your local farmers’ market, and you’ll find that the produce is entirely affordable and usually more fresh than what you’ll find in the grocery store. Also, supermarkets like Harmons have been working harder to bring in local items. Keep an eye out the next time you visit – local cheese, meat, and produce is available and usually marked.

Making those thoughtful purchases to support Utah producers is good for our economy and good for your family.

As more businesses and local residents support the return to local food, we’ll see healthier communities, and we’ll also strengthen Utah’s economy.

It’s a win for all of us.

18 www.utvalleywellness.com

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Balance and Happiness

Finding

By Kass Martin

My life is crazier than I ever thought it would be. I knew I wanted to get married and have kids, but I didn’t know I would want a career. That is, until I found something I was passionate about.

I am an education specialist for Zumba, aka ZES. Here’s a little sneak peak into my job: I work as a presenter at Zumba’s yearly conventions and events, both domestic and abroad. I have choreographed and performed on a number of consumer products, as well as continuing education DVDs. I am a Zumba spokesperson, having represented Zumba on a dozen or more TV shows: Martha Stewart, So You Think You Can Dance, The Biggest Loser, and The View, to name a few, as well as selling our products on television networks QVC and HSN. The reason I tell you this? I see my biggest calling in life to be a good wife and mom. When you add a career to the plate, it has the potential to get overwhelming and spin things out of balance. Not to mention, I have to get on a plane every time I go to work.

I have found my path to a happy, balanced life through a few tips and tools: 1. Keep priorities in check.

Family is always first. Zumba is what I do, it is not who I am. I am a wife and mom first. My husband and I discuss our weekly plans, set goals, and have a weekly date. This date is often times during the day – lunch or a matinee, and not overly glamorous. The purpose is to connect, connect and connect. Without teamwork everything else falls short.

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in Life

2. Take one task at a time.

Putting your energy into what you have going on that day helps you be present, live in the moment, and eliminate regret.

Overwhelming yourself with unchangeable details down the road only gets you…overwhelmed. If all I do is worry about my work, the flights, hotels, exhaustion, the time spent away, the things I will miss…I kill the joy of today due to the worry of tomorrow. I take one thing at a time and give it my best.

3. Create the life you want.

No one will force you to set and keep goals, plan that family trip, or foster healthy friendships. This life is yours, so create it wisely. I want to look back on my life and see that I spent my time with those who matter most, regardless of the busy schedule of my job. I make it a priority to have my family over for Sunday dinners. I usually fly home that morning from a weekend at work, and though I may be tired, nothing brings me back to life quite like being surrounded by those I love.

4. Find solutions to your problems, don’t add to them.

A problem will not solve itself. So many things that happen are out of our control. I try to focus my energy on what I can do.

For example, let’s say my flight is delayed causing me to miss my connection. I can sit and cry (I have tried that a time or two – it’s very counterproductive, just ask my husband) or I can work on solutions.

I can arrange for the training to start later in the day, allowing me to arrive on the next available flight, or book a rental car and drive the rest of the way myself. None of these are ideal, but they are getting

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H E A LT H

About the Author Kass is a Zumba fitness instructor from Provo, Utah.

She has been teaching group fitness for eight years. She is a presenter for Zumba, having worked on over a dozen TV shows and teaching in more than thirty countries. She has been married for almost 14 years and has two kids and a dog. She is passionate about her family and making life as fun as possible. You can contact Kass at kass.martin@ zumbamail.com

me closer to my goal. One solution to my busy schedule at home is creating more time with my kids. I wake up early to spend time with them before they go to school. I volunteer in their classes and utilize FaceTime when traveling to make sure we stay connected daily. Those little faces make any delayed flight or bump in the road easily forgotten.

5. Choose to be happy.

My dad once wrote, “Happiness can be slippery.

Just when you think it’s within your grasp, it slips from your hands like a bar of soap.” If happiness is an inside job, how do we create it in our lives? I do my best to eliminate excess stress. I plan my week according to the things I know I have time for, rather than a string of over commitments. I focus on my blessings and work on my own self worth. There are deadlines that must be met and checklists that must be accomplished, and this is inescapable. Focusing on the good in my life and being grateful for the opportunities that I have always makes me happy.

The truth is, my crazy life might be one you would never sign up for. But this crazy life has also allowed me to step outside and see what my top priorities are, and how to make the best use of my time. When I am home, I am home. I give my family my all. When I work, I give that my all as well. This ultimately forces me to be at the top of my game, as my time is limited. The more we push to be the best version of ourselves, the more we are pushed for growth. This growth brings more selfconfidence as we are given more opportunities to succeed.

This balance of being present, being our best, and finding solutions to the problems we face has brought a lot of happiness to my life.

“Happiness is a do–it-yourself project. It’s homemade.”

H. Burke Peterson

Utah Valley Health & Wellness Magazine | July/August 2016 21

4

Components of Successful

C

S U S C I ON N O Treatment

By Mark D. Allen, PhD

22 www.utvalleywellness.com

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H E A LT H

As a scientist who studies concussion and does research on concussion treatment, I was recently asked what I would do if I needed concussion treatment. What questions would I ask, from my perspective as an expert? To answer this, my questions would focus on what I see as the four components of successful concussion recovery – diagnosis, assessment, treatment, and maintenance.

Diagnosis How will my concussion be diagnosed? How will my concussion symptoms be distinguished from other potential health issues that might cause similar symptoms?

I would want to know what kind of health professional is best able to find answers to these preliminary questions, and what diagnostic tests will be used. A family doctor will typically be able to help get this process started and should refer you to a neuropsychologist, in the opinion of most concussion research experts. Among the tools that neuropsychologists use, a Functional Neurocognitive Imaging (fNCI) test is ideal. This is a type of MRI brain scan that can detect problems in brain functioning caused by concussion.

Assessment After determining what my symptoms are, I would want to know exactly which parts of my brain have been affected, how that relates to the symptoms I am currently experiencing, and how my treatment will help my particular brain injury. A neuropsychologist, especially one who can use and interpret fNCI brain scanning, is usually best suited to do this assessment. In order for an assessment to be truly useful, it needs to go beyond being simply “informative” and give you and your medical providers a clear treatment plan for your individual rehabilitation program.

About the Author Dr. Allen is a cognitive neuroscientist specializing in functional brain MRI. He is the director of concussion research and co-owner of Cognitive Fx concussion treatment center in Provo, UT.

Treatment Although post-concussion symptoms can vary widely from person to person, there are four general categories that scientists and doctors use to group common symptoms: 1. Cognitive (impaired focus, memory and reaction speed) 2. Physical (headache, light sensitivity, neck pain) 3. Emotional (depression, anxiety, irritability) 4. Sleep (trouble falling and staying asleep, fatigue during the day) As a patient, I would want to know specifically how I would be helped in each of these areas. What kinds of therapists will I see? What exactly will they do? And how will they know if what they are doing has been effective?

The very best concussion programs should have a multidisciplinary approach, bringing together a range of experts, clinicians, therapists and so forth. Ideally, treatment should address all of these areas simultaneously, rather than one at a time. The reason for this is that symptoms from one group can greatly affect symptoms in another category. For example, it’s difficult to make progress in cognitive improvement when lagging headache or sleep issues are not being addressed. Also, it is most preferable to have all of the rehabilitation activities done at a single location as much as possible, with as much coordination and crosscommunication among doctors and therapists as possible, and within a well-paced time frame.

Again, the fNCI brain scan can be very useful, both in terms of formulating an optimal treatment plan as well as evaluating whether treatment has been effective during and after treatment.

Maintenance The final piece that I would look for if I were a concussion patient is what the plan would be for continued improvement and long-term retention of recovery gains from my treatment. A good treatment approach should provide me with tools and training on how to maintain optimal brain health. Furthermore, it should also offer means to follow-up on my progress and make sure my symptoms stay in check over the next several months.

Utah Valley Health & Wellness Magazine | July/August 2016 23

A Silver Lining in Your

By Dr. Casey R. Warren Does your smile light up the room? If not, you may want to consider adding a silver lining to your smile. This article discusses the benefits of orthodontics, more commonly known as braces!

Why Braces are Important For most people, a beautiful smile is the most obvious benefit of braces. However, it is important to consider some of the other benefits of orthodontics.

Improved Oral Health Straight teeth contribute to healthy teeth and gums. Straight teeth decrease your chances of tooth decay and cavities. The gums are healthier, too, and therefore you are less likely to develop periodontal (gum) disease. Not only will you have a great smile, you will keep your beautiful smile!

Enhanced Self-Esteem An attractive smile is a wonderful asset. It contributes to selfesteem, self-confidence and self-image. These are important qualities at every age. A pleasing appearance is a vital component of selfconfidence. A person’s self-esteem often improves as orthodontic treatment brings everything into proportion. In this way, orthodontic treatment can benefit social and career success. It may also improve a person’s general attitude toward life. Behind every smile is a unique and important individual.

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Comfortable Bite Along with the straight teeth comes an improved and comfortable bite. Various bite problems can cause excessive wear of your teeth and possible jaw joint problems. The American Association of Orthodontists explains, “Straight teeth help an individual to effectively bite, chew, and speak.”

How Braces Work When your orthodontist attaches the brackets, archwire (the silver lining) and other orthodontic material in your mouth, he/she is beginning to build your new smile. Since the brackets are affixed to your teeth, the teeth move gradually when the archwire puts pressure on the brackets. The archwire is very important, since your teeth will eventually follow the shape of the archwire. When braces put pressure on your teeth, your teeth are actually getting loosened and repositioned where they should be. Once they’re in the right spots, the braces hold them there as bone tissue in your jaw grows back in so your new smile will stay in place. Technically, this is a biomechanical process called bone remodeling. It is pretty serious stuff!

Clear Removable Braces Clear, removable aligner systems are ideal for adults or teens that would prefer to not wear braces. Invisalign doesn’t use wires or metal brackets, but rather uses series of custom clear, removable, aligners

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H E A LT H

About the Author Dr. Casey Warren owns Warren Orthodontics in Springville, Utah.

He is committed to providing exceptional and individualized orthodontic care. He and his family love living in Utah and they enjoy all the beautiful outdoor recreation Utah has to offer.

that straighten your teeth. This is simply a less noticeable approach to straightening your teeth and experiencing the benefits of a great smile.

Braces for Children The American Association of Orthodontists recommends that every child have an orthodontic evaluation by age 7. Although treatment may not begin at this young age, an early examination allows your orthodontist to monitor your child’s development. Early detection can significantly reduce removal of permanent teeth. In many cases, positive orthodontic results can be achieved, which would not otherwise be possible once the face and jaw have finished growing.

Braces For Adults Braces aren’t just for kids! More and more adults are enjoying the benefits of orthodontic care. It’s never too late to create a beautiful smile. With today’s advanced materials and techniques, wearing braces is much more efficient, convenient, and comfortable then ever!

Choosing an Orthodontist Select a Specialist Some general dentists provide orthodontic treatment; however, they are unlikely to have the same level of experience as an orthodontist who has had significantly more training and only performs orthodontics. An orthodontist is a qualified specialist, who has first trained to become a dentist and then gone on to complete a

full-time 2-3 year residency to qualify as a specialist in orthodontics.

It’s best to see a specialist to receive proper diagnosis and treatment.

Ask Family, Friends & Neighbors Recommendations from friends or neighbors can be very helpful in choosing an orthodontist. Ask them about their experience and why they chose to receive treatment at a particular office. Ask them about the doctor, staff, and environment of the office. Look for beautiful smiles in your community and don’t be shy asking for their input.

Talk to Your Dentist Your general dentist can be a great resource to help you choose a specialist. Dentists likely refer to specialists that treat their patients well. Ask your dentist which specialist he refers his/her family to.

Get Online We are fortunate to have a lot of information at our fingertips!

Read reviews online and research the websites of specialists you’re considering.

You only have braces for a short time, but this investment in your smile will last a lifetime! So go ahead, add a silver lining to your smile!

Utah Valley Health & Wellness Magazine | July/August 2016 25

Patience Is Not Only a Virtue…

It Can Be Profitable

By Dave Young

The bond and stock markets have been stuck in a range for about the past 18 months. The Dow Jones Average keeps About the Author moving back and forth between 16,000 Dave Young founded Paragon Wealth Management in and 18,000. For investors, this can be very Provo, Utah 29 years ago. frustrating. It feels like you are running in His investment methods place and making no progress. have attracted national and It has been said that patience is the local attention. He has been interviewed by BusinessWeek, greatest virtue. We live in a world where CNBC, the Wall Street it seems that patience has been forgotten.

Journal, the Deseret Morning In our “instant everything” world people News and other national and local media. want it all, and they want it now. They don’t think in terms of paying the price or investing for the long-term. They act on a whim, rather than follow a long-term plan.

Mountain View High School in Orem has always had a very successful track team with several runners nationally ranked. I asked their coach why his runners are so successful. I thought he would tell me strategies that help make his athletes stronger and faster. Instead, he shared with me his secret that was completely different than I expected. He said that much of their success comes from learning to pace themselves. They must have the patience to wait for the perfect time to make their final move to win the race. Counterintuitively, even in running, a sport that is built around speed, exercising patience is critical to success.

Every autumn I spend some of my spare time hunting for big game animals. I focus my efforts on finding animals that have “record

A man watches his pear tree day after day, impatient for the ripening of the fruit. Let him attempt to force the process, and he may spoil both the fruit and the tree. But let him patiently wait, and the ripe fruit at length falls into his lap.

– Abraham Lincoln 26 www.utvalleywellness.com

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FINANCIAL

book” potential. In order to locate them, I backpack into places rarely Disclosure: Paragon Wealth Management is a provider of managed portfolios for traveled. Often I come back empty handed. In my quest to find individuals and institutions. Although the information included in this report has trophies, I have traveled to some very dangerous parts of the world. been obtained from sources Paragon believes to be reliable, we do not guarantee its In order to succeed, I often hunt differently than traditional hunters. accuracy. All opinions and estimates included in this report constitute the judgment While there are several factors that contribute to my success, I believe 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 that extreme patience is the most significant.

Patience is also a key attribute for successful investors, but it can respect to the purchase or sale of any security. Do not rely upon this information to only work if you adopt the right kind of smart investment strategy we predict future investment performance or market conditions. This information is not a substitute for consultation with a competent financial, legal, or tax advisor and previously discussed. Without the right strategy, all the patience in should only be used in conjunction with his/her advice. Past performance is not a the world is essentially worthless. However, as soon as you put a solid guarantee of future results. strategy in place, it’s all about patience, self-control, patience and of course more patience.

This is one of the most difficult steps for investors, and it’s something we constantly reinforce with our clients. Patience goes against A dynamic and proactive way to invest. human nature, and a lack of patience has ruined many sound investment plans.

We are constantly positioning our funds to take advantage of whatever the markets will give us. We never know in advance when we are going to be rewarded. Sometimes, we spend months waiting. Following this process in the past has yielded tremendous rewards.

Where are The portfolios we manage at Paragon retirement decisions have tested our patience during periods of taking underperformance. By exercising patience and Would you like a second staying invested, our conservative portfolio has opinion? Call today for a met its objectives since its inception in 2001.

Complimentary No-Cost Paragon’s growth portfolio has also generated Portfolio Review. outstanding returns and met its performance objectives since its inception in 1998.

(801) 375-2500 Our clients who exercised patience during paragonwealth.com periods when our portfolios’ returns went flat or negative still received outstanding returns over time. The market does its best to make investors give up at the worst possible time. For example, when you review our track record you see that our best returns almost always follow the years we have lackluster performance. Unfortunately, investors who did not exercise patience and stay invested during the rough times missed out on SIX TIME WINNER those returns, even though the overall strategy BEST OF STATE was solid. As our track record shows, patience keeps you focused on the big picture and is critical to long-term investment success.

We have discussed several fundamental rules for investing in the past few issues of this magazine. The rules that we have discussed apply whether you have a large or small amount Rankings and recognitions by unaffiliated publications should not be construed by a client or prospective client as a guarantee that Paragon Wealth Management will provide a certain level of results in client accounts nor should they be of money. Once you are following a solid construed as current or past endorsements of Paragon Wealth Management by clients. Such publications base their selections on information prepared and/or submitted by the recognized entities. Additional details regarding the criteria strategy, patience is fundamental to your long and process utilized in formulating these rankings are disclosed on www.bestofstate.org. term success. Assets appreciate on their own Paragon Wealth Management is a provider of managed portfolios for individuals and institutions. This is not intended as an offer or solicitation with respect to the purchase or sale of any security. Past performance is not a guarantee of schedule, not mine or yours. Building wealth is future results. possible – if you follow the rules!

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12/1/15 1:09 PM Utah Valley Health & Wellness Magazine | July/August 2016 27

5

things

You Can Do to Simplify Your Tax Prep and Filing

By Clyde Jones, CPA, Founder and CEO of The Jones CPA Group With summer here and spring behind us, taxes are likely the last thing on your mind right now. But have you noticed how quickly tax season seems to creep up on you? Taxes can be the most dreaded part of the year for some people. One persistent rumor floating around is that taxes have to be inherently complicated for the person filing them. While taxes are certainly no picnic, what many people don’t realize is that they can be much simpler than they appear to be. It all comes down to simple preparation. If you want next year’s tax filing to go over more quickly and smoothly than it has in the past, here are five things you can do early on to make that happen: 1. Checklist of Applicable Docs and Information Put this list together early. Find out what documents and information you will need for a complete tax filing, and make yourself a checklist. As you compile each document or piece of information, check it off your list, and when the list is completed, you can begin filing your taxes or send your completed set of documents to your CPA for filing. Though the exact documents you need will vary based on your specific situation, here are some general things you will need: A. Personal information, including name, date of birth, SSN, etc. for you, a spouse, and dependents you will be claiming B. Income documents (may include W-2, 1099, K-1, etc.)

C. Expenses or deductions (charitable dona­ tions, business-related expenses, etc.)

D. Any credits you know you qualify for, such as earned income credit or education credits E. Healthcare coverage forms (1095A, B, and/ or C, depending on your situation, so consult with your CPA) F. How you want your refund applied (either direct deposit, or applied to your next return if you think you will owe) It is also a good idea to decide early on whether or not you think you will need a tax extension. If you know you will be getting K-1s after the deadline it will be a good idea for you to file an extension.

28 www.utvalleywellness.com

uvhw | 2. Set of books Quickbooks is a very common accounting software program that allows you to account for all your income and expenses. You can consider the cloud options that are available, since this allows you and your CPA to collaborate in real time. Another benefit of being on the cloud is you don’t have to send your CPA copies of your file backups.

This will cut down the time it takes to get your taxes complete.

3. Saving receipts You are required to keep all of your receipts in order to support the deductions you report on your tax return. These receipts should be kept for three years from the time you file your tax return. There are several apps for your smart phone that will allow you to scan or take a picture and save them to your computer. You can also save your receipts right in Quickbooks by attaching them to the transactions.

Remember that some receipts require some additional information such as meals, entertainment and travel expenses. These expenses require that you indicate who you were with, what was discussed or where you were traveling. You cannot rely strictly on bank or credit card statements as a substitute for actual receipts. These statements do not provide enough information to support the expense per the IRS requirements.

4. Capitalization vs. Expensing Some expenses are required to be depreciated or amortized over time rather than to be expensed in one year. These will typically be

FINANCIAL

things like equipment and vehicles that will be used for more than one year. You should keep a list of these kinds of items that you have purchased throughout the year to discuss with your CPA when you sit down to do your taxes.

5. Tax planning in the fall The best way to avoid any surprises when you are filing your tax return is to plan ahead and do a tax projection with your CPA before the end of each year. Your CPA can project your income and expenses to determine what your anticipated tax liability may be. Knowing this information before the year is over will allow you to make any necessary adjustments that you need to before the end of the year.

(Example: change the number of exemptions you are claiming on your W-2, purchase equipment or contribute to a retirement plan, make a donation to a charitable organization.)

Hopefully these items will aid your preparation and ease your stress next time tax season rolls around.

Clyde Jones is the founder and owner of the Jones CPA Group. He is a CPA with over twenty years of experience in public accounting. He specializes in tax preparation for businesses and individuals. He helps his clients with tax strategies, business structuring, business valuation as well as accounting and payroll services.

Utah Valley Health & Wellness Magazine | July/August 2016 29

SIX

L e ss e r KNOWN

HIKES in

U TA H

VALLEY

By Sarah Toller

What do Y Mountain, Murdock Canal Trail, and Timpanogos Cave all have in common? They are all well known area attractions, and you have likely hiked at least one of them. However, there are a lot of other trails around Utah Valley, ranging from easy family hikes to more difficult trails, for the outdoors enthusiast. This summer, instead of heading to one of the more popular trails, try these lesser known but equally amazing hikes!

Instead of Utah Lake Parkway, try... Payson Lake Trail Utah Lake is definitely a highlight in Utah County (and its namesake). But if you love Utah Lake, then you will fall in love with Payson Lake. Just 30 minutes south of Utah Lake, the one-mile trail winds around this beautiful mountain lake. Take a moment to take a dip in the cool water or catch a fish. Bring the family and a picnic and make the most of your hike!

To get there, take the Payson exit off I-15. Turn left on 100 N and then right on 600 E, the Nebo Scenic Loop.

The trail is 11 miles up the road.

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Instead of Stewart Falls, try...

Scout Falls Stewart Falls is a beautiful place to hike to any time of year, but few people know that there is another gorgeous waterfall not too far away. On the Timpooneeke trail, there is the scenic Scout Falls. This 2.4-mile hike takes you through forests and meadows before you arrive at the falls. It is a great date hike!

To get there, take Highway 92 passing the toll booth into American Fork Canyon. Take the south fork until you see the Timpanooke turnoff. Take the turnoff until you arrive at the parking lot. From the parking lot, walk past the restrooms to the guard station. Then take the right trail on the west side.

Instead of Rock Canyon, try...

Days Canyon Trail In Maple Canyon there is a fun hike, great for family and friends. The Days Canyon Trailhead is just up the right fork of Hobble Creek Canyon

by Cherry Campground. This trail is 3.3 miles long, but can be 2 to 6 miles long, depending on how you combine it with other trails. The trail follows a stream and ends in a beautiful meadow.

To get there, take Canyon Drive for 2.5 miles into Hobble Creek Canyon. Past the golf course, the road splits. Take the right fork for about 1.5 miles. The parking lot is on your right after Cherry Campground.

Instead of Provo River Parkway, try...

Spanish Fork River Trail An alternative to the Provo River Trail is the Spanish Fork River Trail. This 4.4-mile trail is less than a year old. It is great for running, strolling, or biking.

To get there, take the Highway 6 exit off I-15 heading towards

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OUTDOOR LIVING

Price. Continue on Highway 6 for 4 miles and then turn right on Powerhouse Road. Park at Canyon View Park and join the trail there.

Instead of Battle Creek Falls, try...

The Grotto Everyone loves waterfalls and a short walk to one is always a bonus. The Grotto Trail, located on the Nebo Loop, is only a .3mile hike to a beautiful waterfall.

This place screams romantic, but it is also a fun place to take a swim, albeit a cold one.

To get there, take the Payson exit off I-15. Turn left on 100 N and then right on 600 E, the Nebo Scenic Loop. After 7 miles, you will see the trailhead.

Instead of Mount Timpanogos, try...

Lake Hardy The hike to Timpanogos Summit is a long and difficult

About the Author

trail with amazing rewards at the end. Same goes for the Lake Hardy trail.

This 11-mile round trip trail takes you to a stunning lake, high in the Lone Peak Wilderness. It is difficult, but the isolated beauty at the end is well worth it.

To get there, take Highway 92 eastbound then turn north on Highway 74.

Turn east on 200 North and go 2 blocks to 200 East. Turn left on Grove Drive and then turn left on Alpine Cove Drive. Continue north onto Aspen Drive. Go past the gates at the end of Aspen Drive and park near the Lehi City gate. Follow the jeep road about 1.5 miles to a large meadow area where the trail officially starts.

So, grab your water, granola bars, and hiking shoes and start exploring the trails less traveled in the beautiful wilderness Utah Valley has to offer!

Sarah Toller is the marketing manager at the Utah Valley Convention and Visitor’s Bureau, the tourism organization for Utah County. A firm believer in enjoying where you live now, she spends her free time exploring the area looking for the hottest new restaurant or hidden attractions. Visit utahvalley.com to find great ideas for your next adventure or dinner!

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(208) 234-2141 • www.avcenter.com Utah Valley Health & Wellness Magazine | July/August 2016 31

E

By Triston Morgan PhD, LMFT

Most of us try to avoid uncomfortable emotions. Who likes to feel sad, depressed, lonely, hurt, scared or betrayed? Don’t we try to NOT feel this way? Some may even engage in unhealthy behaviors to avoid their emotions. I encountered this as a common theme in my work at drug and alcohol rehab facilities. Though it may be unpleasant, I propose that if we want to feel the comfortable emotions in life, we have to get good at feeling the ones that are not so comfortable.

It is important to realize that uncomfortable emotions are not bad. We all experience a myriad of emotions; some make us feel better than others. Because of the discomfort that comes with some, many try to avoid them all together, take them out on others, or deal with them in unhealthy ways. The trick to dealing with emotions in a healthy manner is not to get rid of them, but rather to embrace them and then let them go. As I work with couples or individuals in therapy, I often review three simple steps to dealing with emotions: 1. Recognize: Identifying what we are feeling is the first step. If we don’t know what we are feeling, then we will not be able to do anything with it. It will unwittingly control us. When I ask a client what they are feeling they will often reply, “I’m angry.” Anger, however, is what I call a false emotion. It only

Emotions 101 32 www.utvalleywellness.com

The Basics

uvhw | exists as it attaches itself to what we originally felt. For example, if someone were to post something mean about you on social media it might make you feel hurt. What is our natural reaction to something like this? We might want to lash out at that person. This is us embracing anger instead of hurt. In this case, the anger covers up the hurt and offers the illusion that it is protecting us – that it is keeping us safe from future hurt – when all it is doing is making it so that we remain hurt. Anger is insatiable. It can never be satisfied. Have you ever felt good after embracing your anger? No. We feel even more angry. That is why I call anger a false emotion. Let anger be the first sign that you are actually feeling something else. Ask yourself the question, “What am I really feeling?” in order to recognize your true emotions.

2. Feel: This is the hardest step. After we have recognized that we feel hurt, for example, we usually don’t want to embrace that feeling.

This goes back to not wanting to feel uncomfortable feelings. When we allow ourselves to feel these emotions, we then have power to do something with them. Consider the following example: You have a couch in your house that you really detest. This is the ugliest, most horrible piece of furniture ever created. It is so ugly that no one will touch it. How do you handle it? You can’t magically make it disappear – you actually have to pick it up and move it yourself. It seems ironic that in order to move something out of your house that you don’t like, you actually have to get closer to it and touch it. The same goes for our emotions. When we feel them (get closer to them, touch them, pick them up) then we have the power to do something with them.

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

3. Cope: This is the step most people want to skip straight to. We want to cope with or let go of our emotions without feeling them. But doing this can get us into trouble. When we try to cope with our emotions without first picking them up, what we are really doing is distracting ourselves from feeling something uncomfortable. This is similar to taking About the Author a blanket and covering the ugly couch Dr. Triston Morgan is in our house – it’s still there! What we a director and co-owner of the Center for Couples choose to distract ourselves with (i.e., and Families, a counseling social media, pornography, substances, center, in Utah Valley. He is food, work) then becomes our go-to licensed as a PhD marriage every time we feel uncomfortable, and and family therapist and is originally from Oregon. an addiction is born. Coping with an He and his beautiful wife, emotion involves not forcing it to leave Cristina, love to travel and and not forcing it to stay. We let it go see the world. after it has run its course. Then we can do something that helps us recover – such as reading a book or talking with a friend.

Learning to deal with uncomfortable emotions can feel counterintuitive at times. Our initial response may be to react with anger or push them away. But, as we practice embracing our feelings in order to let them go, we will develop habits that will improve our emotional health and overall internal peace.

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What is Reunification Therapy?

By Michelle Jones, LCSW

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Reunification therapy is court-ordered therapy with the purpose of reuniting parents and children and repairing a damaged parentchild relationship. It is usually done in the context of high-conflict divorce.

There are many reasons why a parent-child relationship could be damaged during a divorce.

If there was a prior history of child abuse or lack of parental involvement with the child About the Author before the divorce, it would make sense that Michelle is the director for the child may feel estranged from that parent. reunification therapy services The term estrangement is most often used by at the Provo Center for professionals to describe a warranted rejection Couples and Families. of a parent. But, if the currently rejected parent had years of a loving, bonded relationship with the child (in the absence of abuse) and suddenly the relationship becomes conflicted after a divorce, then the rejection is most likely unwarranted and may be rooted in an attack by one parent on the relationship the child has with the other parent.

Reunification therapy usually starts with one parent seeking relief from the court by asking for help to reestablish contact and emotional connection with his or her child. In many cases the other parent may resist rebuilding the relationship, so reunification therapy works best when it is courtordered. The court order should support the recommendations and service agreement of the treating therapist and should include the expectations of cooperation by both parents, with sanctions for noncompliance. Treatment goals should be clearly defined with the intent to improve the damaged relationship and to progressively increase contact. Since it is sometimes difficult to assess at first glance what is causing the rejection, it’s important for the reunification therapist to conduct a thorough assessment to determine the cause of the relationship disruption.

The reunification therapist should start by gathering important information from both parents in order to make a proper, balanced assessment. Both parents and children should be interviewed. Although the experiences and feelings of the child are very important, an experienced reunification therapist will look at the overall functioning of the entire family, and not just the symptoms of the child. The treatment usually focuses on changing the family interaction patterns, rather than any one individual as the identified patient. The therapist should get both parents involved, and then work to restructure unhealthy alignments and interaction patterns.

It is important to note that a child who is being pressured to reject a onceloved parent in order to please the other parent is being emotionally abused.

Children naturally love, need, and identify with both parents, as each parent has literally contributed to half of who they are. In order for children to have a healthy development and identity formation, they need to feel free to love both parents. Helping parents recognize this basic need is a major goal of reunification therapy.

When seeking reunification therapy, a therapist should be chosen very carefully, as many have no training in family systems or in the specialty of high-conflict divorce. These therapists are not qualified to make proper assessments or give the needed interventions in these cases. Further, therapists who lack specialized training in reunification therapy can actually cause more harm than good by misdiagnosing or reinforcing unhealthy alignments.

Marriage and family therapists (MFTs) are highly recommended, as they receive the most extensive training in Family Systems Theory and are the most qualified and specially trained to intervene when there is a disruption in family relationships.

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About the Author

What You’re Fighting About Is Not What You’re Fighting About

Kenneth is a therapist at the American Fork Center for Couples and Families and is a licensed associate marriage and family therapist. He enjoys helping individuals and couples find peace and happiness and spends the rest of his time learning about everything!

By Kenneth Jeppesen, LAMFT, MMFT “Could you make sure to clean the kitchen today?” My wife asked, eyebrows raised. I hesitated trying to think of something to say. I felt my chest tighten and my breathing get shallow. She cocked her head, “What’s wrong?” I stumbled to explain everything I had to do that day without actually saying “No.” Tension began to fill the room. I knew she was comparing her structured nine to five job to my odd therapy schedule that gives me more time at home. I knew she was wondering why more didn’t get done around the house, and I thought about what it must look like from her perspective, to leave in the morning with me at my computer, and come home eight hours later to find me in the same place. How hard is it to fold some laundry, after all? Her forehead crinkled, “I don’t understand why you can’t put thirty minutes aside and clean the kitchen.”

This is a pretty mundane example of the type of things married people argue about. It seems like a pretty simple matter on the surface. The discussion was about doing chores. So why did I feel cornered? Why did something as simple as cleaning the kitchen make me feel so much anxiety? This argument was about more than simply cleaning the kitchen. I felt torn between two demands of great importance: my career or my wife’s good will. I keenly felt the burden of my family’s future resting on my shoulders, and what seemed like an endless to-do list. How could I stop working on that to do something as trivial as cleaning? What good was a clean kitchen if we were drowning in student loan debt? But not cleaning the kitchen meant the evaporation of marital bliss. How could I focus on my work with an upset wife on my mind? Either way, I was in trouble.

Any fly on the wall seeing our argument probably would have thought the issue was as simple as a lazy husband not wanting to do chores. But as in almost every argument, there was something

deeper going on below the surface. To my wife, this was not merely a matter of having a clean kitchen. For her, it was about peace of mind. Coming home to a messy house after a hard day adds more stress. When the house is messy, it makes her mind feel chaotic and disordered too. Not only that, but a dirty house reminds her of the instability of growing up with a father who had bipolar disorder and refused to take his medicine. The issue of cleaning the kitchen was proxy for some deeper concerns. For me it was about earning enough to take care of my wife and to prepare for children. For my wife it was about feeling safety and peace in her own home.

Arguments can draw a couple closer together, or they can drive a wedge between them. What makes the difference? That question has a few answers, but one of the big things is whether we ever get to the deeper meanings under the surface of the fight. If we stay on the surface, we may have conclusion, but we won’t have resolution; whether I did the cleaning or not, I would have had stress and felt disconnected from my wife. That’s because what I needed, and what every person needs, is to know and feel that their partner understands and respects them. The reason we had an argument had nothing to do with cleaning at all, it was really about her basic need for safety, and my basic need for competence. We couldn’t fix the problem until we acknowledged the source of our strong emotions and what the fight was really about.

The moment we feel understood by our partner, we can think clearly, and then it’s easy to do problem solving. Next time you’re arguing and feeling upset, ask yourself about the deeper issue behind the disagreement. Find out from your partner what their position means to them. Empathize with their thoughts and feelings, and see how much easier it is to resolve arguments.

Utah Valley Health & Wellness Magazine | July/August 2016 35

Raising Confident Kids Using the Power of Attachment to Strengthen Parent-Child Relationships

By Sam Ryland, LCSW In post-war England, most children’s hospitals had a visitor’s policy that may shock you: children in long-term treatment for serious conditions were only allowed about one hour per week of visiting time from their parents. The prevailing thought was that too much “molly-coddling” would weaken the child.

A psychologist named John Bowlby didn’t agree. He did research to demonstrate that when parents visited, kids did better – they were happier, and their physical well-being improved during the short visits from parents. Dr Bowlby went on to develop the theory of attachment, which states that children rely on a secure base (usually their parents) to feel safe, gain confidence, and thrive in a difficult and complicated world. Ongoing research showed that kids who were given lots of attention and unconditional love were happier, healthier, and grew up to be more successful in many ways.

Parent-child bonds grow in both good times and bad times.

Positive moments between kids and parents are memorable and important, but so are the caring responses parents give to kids who are physically or emotionally hurt. You might remember going to your parents after falling off the jungle gym or being bullied. They couldn’t always “fix” your problems, but injuries and disappointments were somehow magically repaired with hugs, kisses, and kind words.

The sense of security and love you felt took the edge off the pain, and increased your overall confidence.

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kids might be the greatest gift you can give them as a parent. Here are four ways you can build on this relationship: Time One of the big questions in parenting, which is more important: quality time, or quantity time? How about both! Quantity is important – spending time with someone leads to a feeling of comfort and safety, which inspires open conversation. The precious moment when your child opens up to you only comes after hours of seemingly mundane shared time. Quality time is also important: this doesn’t have to be fun parks and ice cream, it just means giving that person your full attention. We all know what it feels like to be with someone who isn’t really there. Rolling the ball along the floor with your toddler is one of the best ways to connect with them, unless you’re talking on the phone with someone else the whole time.

Touch To some this comes easily, but to others hugs and kisses can feel a bit uncomfortable, especially if this hasn’t been the norm in your family. It might feel a bit strange at first, but it’s worth overcoming the awkwardness to set a new tradition where family members feel comfortable hugging and being close. At the very least, when one of your kids is hurt or upset, always give them a hug. It’s usually just what they need.

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Words Again, in some families, the word “love” doesn’t come up much unless we’re talking about favorite foods and TV shows. It’s true that actions speak louder than words, but actions and words speak even louder! Tell your children you love them. Frequently!

Unconditional Love About the Author Sam Ryland is a therapist Children will make lots of mistakes. at the Spanish Fork Center Parenting experts will tell you that for Couples and Families. children are supposed to make mistakes He is a licensed clinical social so they can learn to make better choices. worker, and is originally from Australia. He has grown to Kids need to know that when they do love Utah for its beautiful mess up, they have someone who still landscape and friendly people. loves them and cares about them. They will feel safer to admit their mistakes, and will be more receptive to any advice or guidance you might have. Make sure at every opportunity that your kids understand that you will always love them, no matter what mistakes they make. This message can be so powerful, your kids will keep coming back to you for guidance, long after they have left home.

Are you noticing a theme here? Attachment is really just a way of understanding and describing love. It shows us how to use love to bind and strengthen parent-child relationships, and create a platform that will help your child feel confident to explore the world, knowing they will always have a safe place to return to.

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Courage Reins Therapeutic Riding A magical journey to something better

38 www.utvalleywellness.com

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C U LT U R E

About the Author

By Tori Crane, UVHW Staff Someone once said, “People say you don’t know what you’ve got until it’s gone, but the truth is, you knew exactly what you had, you just never thought you’d lose it.” We take things for granted every day. Normal everyday things that we have always had and never imagine losing, such as walking and talking. But, imagine for a moment that you can’t walk. You can’t get up and make your legs go where you want to go. Or maybe you can’t focus on one thing for thirty seconds, no matter how hard you try. How would you feel, not being in control of your body? For some people, this is a reality.

One day in 1998, a man named Sterling Gardner heard about a therapeutic horse ranch for people with disabilities. He was curious and decided to see what it was all about. While volunteering there, he was leading a horse for a young disabled boy. As Sterling led the horse for the boy, the two began to talk. When the session ended, the little boy looked down from his horse at Sterling and exclaimed, “On a horse, I’m not crippled anymore.” Sterling left the ranch with tears in his eyes. Now, 18 years later, thanks to the hard work and dedication of many, Utah has Courage Reins Therapeutic Riding.

The mission of Courage Reins is to improve the quality of life for people with disabilities. They offer individualized and specialized treatment for people with any type of mental or physical disability, and for those who just want to better themselves with the help of a loving and gentle horse. They offer four different types of therapy: riding, hippotherapy, mental health, and natural horsemanship. Each type of therapy helps riders improve their strength and balance, as well as increase their self-confidence and self-assurance.

Courage Reins, located in Highland, Utah, serves between 120140 clients a week with the help of 12 staff members, 16 horses, and over 100 volunteers. Horses with a kind and loving demeanor and special talent to serve are donated to the riding center. Volunteers and horses are carefully chosen and well trained, because they have to work as hard as they can in rain, sun, and snow to put a smile on the face of someone they just met.

When a client arrives at Courage Reins, they are welcomed by a customized team that will stick with them through their journey to

Tori is an Associate Editor at Utah Valley Health and Wellness. She has worked as a sports writer/editor and also does event planning for nonprofit organizations. Tori is originally from Dallas, Texas and recently graduated from Brigham Young University with a Bachelor of Arts degree in Communications with a Minor in Music.

something better. Together, they make a plan based on the client’s individual needs and develop goals to be met at each session.

“We want people to leave here with something better than how they came,” says Vicki Armstrong, Director of Courage Reins. “We want to make their life better than it was.”

What makes Courage Reins different than any other facility is their dedication to the client’s emotional and physical well-being.

Their program is based on building relationships between the client, the horse, and the staff. These relationships are formed as everyone comes together each week for each other. They get to know each other’s likes, dislikes, and needs. The volunteers know which saddle their client likes or which song motivates them the most. The client knows how their horse likes to be handled. The horse knows what speed the client is most comfortable with or where the client likes to ride the most. They all know where they’ve been and where they’re going, and they work hard to get there as a team. The client knows they are loved. That feeling and those relationships make all the difference, according to Vicki.

Anyone who passes through Courage Reins, for whatever reason, finds a new sense of joy in their life. “They may or may not achieve their medical or physical goals, but they do leave better than they were before,” explains Vicki. Courage Reins is a place where everyone involved benefits from the magic that takes place. The clients, family, staff, volunteers, and horses give everything inside of them to lighten each others burdens and make someone else’s day a little better. Everyone walks away feeling a greater sense of selfconfidence and having witnessed miracles.

“There is never a day that you don’t see something that is absolutely incredible. Something that brightens your heart because it’s something that shouldn’t be possible,” says Vicki.

When you lose something so basic and normal, you begin to see the world with new eyes. You notice the beauty in things that would normally be quickly passed by. At Courage Reins, people learn to notice the beauty in life in a different and special way.

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Roots of

Knowledge

By Clint Wood Stained-glass has been used for centuries to beautify sacred buildings and inspire the passing observer. From cathedrals to mosques to temples, stained-glass can be found adorning architecture throughout the world. For residents who live along the Wasatch Front, stained-glass can readily be found in several buildings in several different cities. However, in the coming months, a new facility at Utah Valley University in Orem will feature a stained-glass window display that will be unlike anything else in the world. The Roots of Knowledge project, scheduled to be unveiled in November of 2016, will feature stained-glass panels that will literally tell the story of us.

The Vision Artist Tom Holdman, owner of Holdman Studios in Lehi, envisioned the potential of this project more than a decade ago. After a meeting with area community and educational leaders at a private event, Tom was asked about his interest in producing a commissioned piece of stained-glass for one of the groups. Tom wanted to make this piece of art something special, so he set out doing research and sketching ideas for the project. What followed was something quite unusual for this artist. Countless ideas began to flow into Tom’s mind and when he was done taking notes and sketching out several ideas, what began as a single stained-glass window, quickly morphed into a profound and unmatched multi-panel stained-glass display. Although that single, commissioned piece of stained-glass art never became a reality, the idea behind the Roots of Knowledge was in place and Tom was determined to act on it.

Through the help of Tom’s team of artists, their dedicated 40 www.utvalleywellness.com

effort, hours of artistic collaboration and a bit of luck, the Roots of Knowledge project slowly began to take shape. Tom knew that he couldn’t do this project alone, so he approached Utah’s largest public university, Utah Valley University. When asked about their interest in helping Tom make this dream a reality, administrators at UVU jumped at the chance, immediately recognizing the wonderful impact a project of this kind would have on the university. Knowing that more help was needed to fully produce a project of this magnitude, the owners of Roots Media (filmmaker Lee Groberg, and area businessman and attorney, Ross Wolfley) were asked to join the project. With Roots Media acting as the administrative arm of the team, the project was now off the ground and the three groups quickly began to move forward.

“This is a project that I believe will set the world aflame. The world is hungering for what this art wall will produce — a beautiful, artistic rendition of the most important advances in human knowledge and human civilization.”

– UVU President Matthew S. Holland

scholar team from UVU, the team put together a sophisticated display that brings to light the history of the world, illustrating the advancements and achievements of mankind. Through a large team of artists at Holdman Studios, each panel began to take shape and showcase its beautiful rendition of history and education. When the final piece of glass is laid in place, the project will feature over 80,000 individual pieces of stained-glass.

The Project The stained-glass display, when completed, will consist of 80 stained-glass panels, measuring almost 10 feet in height and 200 feet in length. Utah Valley University has designated a specific spot in the annex of the university’s library, planning carefully regarding placement, to allow the panels of the display to be lit by natural light from the west. The stained-glass wall will flow in a curved pattern, allowing visitors to casually stroll through the display and study each panel of the project.

Visitors to the Roots of Knowledge stained-glass wall display will be able to see the history of man through learning and knowledge, beginning with the Dawn of Man, the Bronze Age, the Age of Enlightenment and Renaissance, the Industrial Age, and the Modern Era. Every stained-glass panel of this massive project is being produced at Holdman Studios in Lehi, Utah. Lead artist Tom Holdman, along with fellow artists Cameron Oscarson and Nicholas Lawyer, have sketched, in detail, each panel’s design and placement. Through countless hours of historical research and collaboration with an academic

About the Author Clint is the owner and Executive Editor of Utah Valley Health & Wellness Magazine. Clint has over 15 years of sales and marketing experience and holds a Bachelor of Science degree in Business Management as well as a Juris Doctor degree from South Texas College of Law. Clint resides in Cedar Hills with his wife and two children.

A Great Educational Opportunity In addition to the daily visitors the wall will invite, UVU students will actively be studying the historical detail within the wall. This project has been, and will continue to be, folded into university curriculum. Students majoring in marketing, programming (IT), and education have already participated in several areas, helping to push the project forward. In fact, over 300 students at UVU have participated in the production of the Roots of Knowledge project. Going forward, other UVU students will use the stained-glass wall in the course of their studies. Because each panel of this wall is filled with multiple historical achievements laid out in stunning detail, ancient and modern history students will have plenty of material to comb through and study as the basis of research projects.

However, UVU students will not be the only group able to actively study the detail found within this stunning piece of art. Visitors to the Roots of Knowledge display will eventually be able to use digital technology to enjoy an interactive experience to aid in their study of the display wall. Roots Media COO, Ross Wolfley, explained that “a smart phone app is undergoing development wherein once completed, visitors will be able to use the app to help them understand the full historical content of each panel.” This app will feature tools such as translation capabilities, historical timelines and explanations as to the historical significance of the events found within each panel. Mr. Wolfley explained that “this will not be just a stained-glass display – it will be a museum!”

The Roots of Knowledge project is being produced through private funding, and thanks to the generous donations of many private groups and individuals, admission to the Roots of Knowledge will be free for all visitors.

Once completed, Utah Valley University expects to see thousands of visitors each year to this unique, one of a kind display of history and art. To learn more about this project and to learn how you can “sponsor a piece of glass” please visit www.rootsofknowledge.org.

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CALENDAR OF July May 10 - July 26 Sundance Fly Tying Clinic Sundance Art Studio, 8841 North Alpine Loop Road, Sundance, UT 84604. Award-winning master tyer Grant Bench will teach fly tying technique to beginning-intermediate aspiring or avid fly fishers. Reservation Required: Please call 801-234-8999 for information and to make your reservation.

Clinics are small so availability is limited.

June 1 - July 27, 7:00 AM - 8:00 AM Spirit of Life Yoga Springville Museum of Art, 126 East 400 South, Springville, UT 84663. Bring your yoga mat and welcome the morning with sun salutations in the Springville Museum of Art sculpture garden. Professional yoga instructors will lead the class and help you find balance.

Admission is FREE. June - September, 9:00 AM - 2:00 PM Provo Farmer’s Market Pioneer Park, 500 West Center Street Provo, UT 84601. Set under the shady trees of Pioneer Park, the Provo Farmer’s Market features local produce from farmers and home gardeners as well as arts, crafts, live music, prepared food stands, and more. The Farmers Market season begins the first Saturday of June and is open for business from 9:00am - 2:00pm. After the first Saturday of September, the Market moves the opening time to 10:00am.

June 6 – Aug. 1, 7:00 PM American Fork Outdoor Summer Concert Series Quail Cove Amphitheater, 851 E. 700 N. American Fork.

This concert series features local arts groups and upcoming local talent. A mix of music genres will be offered. This concert series takes place every Monday evening through Aug. 1st.

Admission is Free.

July 1 - July 4 Freedom Days - America’s Freedom Festival Downtown Provo. Freedom Days is a 3-Day event in downtown Provo celebrating America’s Freedom. Come to experience great entertainment, unique food, handcrafted jewelry, quilts, a carnival, art exhibits, the Children’s Freedom Village that includes an art yard, Scales and Tails and JuggleNutz. The live entertainment is a highlight at Freedom Days and touches everyone’s taste in music! This 3-day event is a must see and experience for the whole family! FREE July 1 - July 16, 8:00 PM Footloose: The Musical SCERA Center for the Arts, 701 South State Street, Orem, UT 84058. One of the most explosive movie musicals in recent memory bursts onto the live stage with exhilarating results. The heartfelt story that emerges is of a father longing for the son he lost and of a young man aching for the father who walked out on him. To the rockin’ rhythm of its Oscar and Tonynominated top 40 score, FOOTLOOSE is the ultimate dance musical with a message! $10 - $16 July 4, 7:00 AM Freedom Run Kiwanis Park, 1019 N 1100 E, Provo, UT 84604. 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. We encourage you to get decked out in patriotic garb for the run. We have seen a lot of great costumes and would love to see more. “Uncle Sam” running on stilts is a crowd favorite. Give us some Red, White and Blue!

Price varies by race.

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E VENTS

July 4 – 9 American Fork Steel Days American Fork City. Come join the residents of American Fork for a week of celebration. Activities include a carnival, art shows, car show and car cruise, a parade, food, games and lots of fun! For more information, visit www.steeldaysaf.com July 6, 7:30 PM Legacy Concert Series Stone Gate Weddings and Events, 886 West 2600 North, Pleasant Grove, UT 84062. This performance will feature the Utah Valley Cello Society and more. Bring your sweetheart or aspiring young musician to hear the music of great masters.

FREE July 21 - August 13, 8:00 PM Sundance Theater - The Music Man Sundance Mountain Resort. The success of the Sundance Summer Theatre has grown since its return to Sundance in 2008. This year promises to be just as memorable with yet another musical brought to life in Sundance’s beautiful outdoor venue. We are happy to continue our partnership with Utah Valley University which supports the Sundance vision of unspoiled and authentic experiences where art, nature, and commerce unite. $22 Lawn, $30 Bench, $36 Prime Bench July 25, 8:00 AM Temple to Temple 5K Provo LDS Temple, 2200 N Temple Hill Dr, Provo, UT 84604. The Pioneer Day Temple to Temple 5K race begins at the Provo LDS temple and treks through the beautiful streets of Provo city, past the BYU campus, and to the new Provo City Center LDS temple. Festivities will continue until the last “pioneers” make it to the finish line. We invite men, women, and children of all ages and running abilities to participate!

Walk the 5K with your family, or even while pushing a stroller.

We invite LDS members and non-members alike to join us on this historic day. Run for free, get a shirt for $8, or a shirt and a race chip for $12 July 29 - August 13, 8:00 PM Rodgers and Hammerstein’s South Pacific SCERA Center for the Arts. 701 South State Street, Orem, UT 84058. Set in an island paradise during World War II, two parallel love stories are threatened by the dangers of prejudice and war. Nellie, a spunky nurse from Arkansas, falls in love with a mature French planter, Emile. Nellie learns that the mother of his children was an island native and, unable to turn her back on the prejudices with which she was raised, refuses Emile’s proposal of marriage. Meanwhile, the strapping Lt. Joe Cable denies himself the fulfillment of a future with an innocent Tonkinese girl with whom he’s fallen in love out of the same fears that haunt Nellie. When Emile is recruited to accompany Joe on a dangerous mission that claims Joe’s life, Nellie realizes that life is too short not to seize her own chance for happiness, thus confronting and conquering her prejudices. $10 - $16

August August 2, Dusk Lindon Movies in the Park - Kung Fu Panda 3 Pioneer Park, 150 S. 500 E., Lindon, UT. AmBank and Lindon Parks & Recreation are excited to bring you the 2016 season of Movies in the Park. The movie showing will begin at dusk. Come have a great time with your family, friends and our great community! FREE

August 2 - August 4, 9:00 AM - 4:00 PM Camp Floyd History Camp for kids Camp Floyd/Stagecoach Inn State Park and Museum, 18035 West 1540 North, Fairfield, UT 84013. Camp Floyd History Camps for kids are a fun-filled educational experience about how soldiers lived at Camp Floyd between 1858 - 1861, and how the Utah War served pre-Civil War objectives. Campers meet costumed interpreters, play 19th century games, drill, march and set up a soldier’s camp, fire an 1860s period firearm, make and take home soldier craft activities. Participants will receive a 2016 history camp t-shirt, Union or Confederate kepi, replica rifle, canteen, haversack, wooden yo-yo and more.

Campers return home each day with furlough papers. These programs are for both boys and girls, eight to 11 years of age.

Each camp is limited to 26 participants. Reserve space ahead of time, $95 August 3, 12:00 PM - 5:00 PM Tour of Utah - Stage 3 Finish Memorial Park, 250 S. Main St., Payson, UT 84651, The Larry H. Miller Tour of Utah is one of the top three professional stage races in North America and attracts the world’s best cycling teams. Now in its 12th season, the 2016 edition of the Tour will run from August 1-7 and feature 13 host venues that showcase some of the most beautiful and challenging terrain across Utah. Payson will host the Stage 3 Finish. Come and see some of the biggest names in professional cycling and participate in fun activities, including a kid’s bike race, a chalk art garden, bounce houses, and of course plenty of tasty food.

FREE August 16 - August 19, 8:15 PM The Nashville Tribute Band Harris Fine Arts Center, BYU Campus Drive, Provo, UT 84602. The Nashville Tribute Band brings together amazing artists and musicians who use their talent to testify of the Savior, the Restoration of the gospel through the Prophet Joseph Smith, the sacrifices of pioneers, and the blessings of missionary work. Award-winning songwriter and Nashville record producer Jason Deere regularly invites a revolving cast of talented artists and musicians to join him in touring the world and performing the stories and songs from their tribute albums. Jason will be joined by Dan Truman (of the Grammy Award-winning group Diamond Rio), and Matt Lopez, Tim Gates, and Brad Hull of the country band Due West. They will present an evening of music and inspiration you do not want to miss! $12 August 16 - August 19, 7:00 PM Jenny Oaks Baker and Family Four Harris Fine Arts Center, BYU Campus Drive, Provo, UT 84602. Jenny Oaks Baker and Family Four will present an evening of exhilarating music, featuring popular, inspirational, soul-filling, and stirring songs. Joining them is guest artist Daron Bradford on woodwinds. They will perform “A Whole New World,” “Ode to Joy,” “O Fortuna” from Carmina Burana, “Nessun Dorma,” “Abide with Me,” “Kashmir,” “Copland Medley,” “Amazing Grace,” “Far and Away,” “Scarborough Fair,” “Tale as Old as Time” from Beauty and the Beast, “Love Is Spoken Here,” Paul McCartney’s “Yesterday,” and others.

You are sure to enjoy this fabulous evening of entertainment! $12 August 18 - August 20, 8:30 PM - 11:00 PM Sundance Scenic Lift Full Moon Ride Sundance Mountain Resort, 8841 N. Alpine Loop Road, Sundance, UT 84604. For a truly unique experience, enjoy a Sundance lift ride by the light of the full moon. Be sure to bundle up as temperatures can become chilly at night in the mountains. Tickets can be purchased the night of at The Ray’s Base Ticket Office, (Next to the lift). Adult: $17, Two Adults: $14, Family Four Pack: $15, Child (6-12): $15, Student (With Valid ID) $14, Senior (65+): $14, Children 5 & under: FREE

Top-Quality Pediatric Care Close to Home • Skilled and dedicated nursing staff • Secured unit entry for your child’s safety • Board-certified pediatricians • Pediatric ER rooms

• Board-certified pediatric imaging and radiology • Brand new kid and parent-friendly unit with fun themes • Hemodynamic monitoring for added peace-of-mind

mvhpayson.com Utah Valley Health & Wellness Magazine | July/August 2016 43

COMING TO UTAH VALLEY SEPTEMBER 2016 MEET THE NEWEST MEMBER OF OUR UTAH TEAM

Eric Freeman,MD 44 www.utvalleywellness.com

Learn more about Dr. Freeman and the rest of our team at SouthwestSpineandPain.com/Providers