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INSIDE: The War on Cancer Join the Health Food Revolution! Giving Voice to Refugees




Utah Valley Health & Wellness Magazine | May/June 2017 3

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Fitness It’s a Marathon, not a Sprint



The War on Cancer 13 Regenerative Medicine: The Future is Now 14

Financial Minimize Risk to Maximize Business Potential 23 Depression is not a Bad Word Does Spinal Stenosis Compromise Your Life? 18

Outdoor Living


Nutrition Join the Health Food Revolution! The Power of Potassium 20


4 Maintenance Tips for the Season’s First Bike Ride

On The Cover: Marina Sunset on Utah Lake.


Family Wellness Coming Out: Part 1 – When Your Teen Opens Up 25 How Eating Disorders Can Starve Relationships 26


Culture Giving Voice to Refugees Health Benefits and Beyond: Growing Your Own Culinary Herbs


Departments 22

5 Tips to Overcome Perfectionism ABPA: A New Paradigm for Parental Alienation 28


Meet Our Staff 6 Letter from the Editor UVU Letter 10 Community Focus 11





Couples Therapy Trauma/PTSD Pornography Use Depression Anxiety Chronic Illness Pre-Marital Counseling Play Therapy









801.423.0883 Utah Valley Health & Wellness Magazine | July/August 2017 5

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Triston Morgan Editor

Wendy Thueson Author, Nutrition

Travis Lott Author, Fitness

Kelli Middleton Author, Fitness

Phil Scoville Author, Family Wellness

Terrin Parker, PT Associate 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 or 801-410-9989. For more information on advertising or other inquiries, including career information, visit our website at, email or call us at 801-410-9989. The publisher is not responsible for the accuracy of the articles in Utah Valley Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2017.


Utah Valley Health & Wellness Magazine | July/August 2017 7

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Whether in my role as a therapist, friend, business associate, or family member, I’ve been lucky to meet and associate with a wide assortment of personalities in Utah County and around the world. Though we may have different backgrounds and stories, I’ve noticed a troubling commonality that impacts most of us. We unknowingly send ourselves a subtle and potentially dangerous message – that of should and supposed to. We tell ourselves, I should be nicer to my kids or I’m supposed to serve and help others. Many of us experience shame as we struggle with feeling that we should be doing more. It’s easy to feel like we are bad if we don’t measure up to the shoulds and supposed tos in our lives. As a therapist, I often teach my clients to let go of this attitude by replacing should with want to. This helps us live a life we choose rather than one which is chosen for us. Helping another person because we want to feels different than helping them because we are supposed to. I counsel many to consider this idea: If you don’t want to do it then don’t do it. What if, however, we don’t want to do something, but we still feel that it is healthy to do? Does this mean we don’t drive our kids to and from activities because we don’t want to? No! Our children can’t drive themselves. When facing tasks we don’t want to do that must be done, let’s embrace an attitude of wanting to want to. The next time we hear ourselves say I should or I’m supposed to, let’s pause, take a step back and refocus on doing things because we want to do them, not because we feel obligated and forced. I love that we can turn shoulds into want tos – let’s choose the life we live.

Dr. Triston Morgan Licensed Marriage and Family Therapist Editor


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A Commitment to Inclusion

How UVU is meeting the diverse needs of the Utah Valley community

When Utah Valley University President Matthew Holland arrived in the summer of 2009, he introduced a handful of words that have now become the university’s Core Themes: Student Success, Serious, Engaged, and Inclusive. While all of these themes are important, with student success at the heart of the mission, it is the core theme of Inclusive that I wish to address a bit more.

One of the opening statements in UVU’s Strategic Inclusion Plan reads, “UVU is committed to preparing all students and employees for success in an increasingly complex, diverse, and globalized society. UVU provides an inclusive and safe learning and working environment for students, faculty, and staff from diverse backgrounds, experiences, and perspectives.” This means that we are deliberate in our efforts to not only welcome people from all walks of life, but that we are intentionally trying to learn from the rich diversity that is growing in our service region and at our university. One of the hallmarks of a university education is the exposure students gain to an array of subjects, perspectives, and backgrounds from which they can draw upon for awareness, understanding, and skill development—no matter their desired major or career path. Industry leaders have indicated that they want employees and graduates who are inter-culturally competent, who can communicate well with a diverse team, and who understand the larger world around them.

A second aspect of UVU’s commitment to Inclusion is in a foundational philosophy that is a part of our institutional DNA—that every student deserves an opportunity for learning and growth and every student needs a champion. To illustrate this commitment, allow me to share a few examples. In just the past four years, UVU has:

Kyle A. Reyes, Ph.D. Special Assistant to the President for Inclusion Assistant Professor of Education Utah Valley University Dr. Kyle A. Reyes currently serves as Special Assistant to the President for Inclusion at Utah Valley University. In his current role as UVU’s Chief Diversity Officer, Dr. Reyes leads UVU’s Strategic Inclusion plan comprised of nearly 40 initiatives focused on making UVU a more inclusive and equitable campus. He is in his 15th year at UVU and has spent the majority of his career in programs and services for underserved students.

• Cut the ribbon on an ecumenical reflection center for people of all faiths or no particular faith to meditate, reflect, or worship as they wish. This is in addition to a large LDS Institute building near campus; • Opened the Barbara Barrington Jones Wee Care Center on campus for students and employees to drop their children off at affordable rates while they pursue studies or employment; • Opened a new Melisa Nellesen Center for Autism as a site for study and support of our local community members on the autism spectrum; • Hosted the first state-wide language fairs tied to the Utah Dual Language Immersion initiatives; • Launched Women in STEM and Women in Business programs to encourage greater representation of women in those industries; • Received multiple recognitions for our multicultural engagements, including a White House-recognized Latino initiative, a state-recognized Native American partnership program, and our new People of the Pacific Initiative; • Opened a Veteran’s Center serving nearly 900 veteran students and their families; and • Launched a First-Generation Initiative for the 38 percent of UVU students (over 14,000) who are the first in their families to pursue a bachelor’s degree. There are dozens of other initiatives that are a part of UVU’s Strategic Inclusion Plan ( but I hope you can see that this is a true institutional commitment. We want to make sure that UVU continues to provide educational opportunity to all who seek it, and we hope to do so in a way that celebrates the rich diversity that is now part of our thriving Utah Valley community. Thank You.

Kyle A. Reyes

Kyle A. Reyes, Ph.D. Special Assistant to the President for Inclusion Assistant Professor of Education Utah Valley University



Outdoor summer activities are endless in Utah Valley. Here in Alpine, trails of Lambert Park are loved and well-known by many in Utah County. Mountain bikers, hikers, joggers, and horseback riders enjoy the natural terrain as well as spectacular views of the valley. Views extend from Utah Lake and beyond to the Sheep Rock Mountains west of Rush Valley. When interest is turned east and north of Alpine, Lone Peak Wilderness Area provides an unparalleled opportunity for wilderness hiking experiences. Lone Peak Wilderness fits the bill for those who love rugged terrain, narrow canyons, and high peaks. Among the highest peaks are Little Matterhorn (11,326 feet) and Lone Peak (11,253 feet), where snow often remains until midsummer. Much of the higher elevation is alpine: large, open-cirque basins and exposed rocky ridges. A few small lakes add to the scenic beauty of the area. It is hard to imagine a more enjoyable time than sitting around a campfire with family and friends, enjoying a star-covered sky and cool evening breezes. Some of my best memories include hikes in the trails around Alpine. Gratitude for the beauty of the earth and all that is provided comes easy when you’re here.

Near the top of Lone Peak, Utah. Courtesy of Wikipedia.

Trail heads are found at the “Old Power Plant” and at School Gratitude for the beauty of the earth and all House Springs. Along the way, hikers cross Shingle Mill Flat and that is provided comes easy when you’re here. encounter Horse Tail Falls which are really active in the early summer. At the old intake, the falls shoot out and away from the sharp cliffs, a beautiful sight to behold. On to Upper Ford and the willow patch, crossing small meadows and patches of timber. When you summit the Divide, a fantastic view of American Fork Canyon and Mount Timpanogos will present itself as a reward, like a bonus on top of the nature experienced on the way. When hiking, remember that you are in a wilderness area and you should leave no trace. Be prepared for the hike and the country you are going into. Plan ahead: check the weather and pack clothing/ protection for changes; be prepared for your stay. Leave what you find and minimize campfire impacts. Be extremely cautious with fire. Respect wildlife and be considerate of other visitors. Another way to get in touch with nature around Alpine and the northern Utah County area is to visit the Alpine Nature Center web site. The focus of the Alpine Nature Center, developed in 2017, is to aid the community in understanding and enjoying the natural Alpine environment; helping the community with its stewardship of the nearby resources. Initially accomplished through the establishment of a web presence, Alpine Nature Center will expand, adding more interactive, on-line capabilities and activities which will include nature hikes, bike tours, photography sessions, as well as other hands-on experiences. Alpine Nature Center is completely maintained by volunteers. The site has interactive links to wildlife, plants and open spaces, making it possible for anyone to identify the species he or she encounters while hiking in Alpine. The open spaces selection guides visitors to the web sites that identify trails in Alpine’s mountains as well as Lambert Park. Take a look and see what this has to offer: We welcome visitors! Come and enjoy this corner of Alpine and Utah County. Sheldon Wimmer Alpine Mayor Utah Valley Health & Wellness Magazine | July/August 2017 11

It’s a

Marathon not a

By Travis Lott CPT, CES, FNS, WLS


Do you sometimes feel like there are so many things that interfere with your progress of getting into better shape? Well, you’re not alone! Sometimes after being disciplined for a few weeks, eating right, and working out, those few weeks feel like an eternity. Then, when no visible results come, you become very frustrated. Sound familiar? Have you finally worked up the motivation to get into better shape and started working out just to get an injury from incorrect form, pushing it too hard, or not properly warming up? Maybe you have a non-fitness related injury and therefore feel you can no longer workout and you throw in the towel. Maybe you even paid for a personal trainer or invested in an expensive fitness and nutrition program, only to find your pockets empty and your waist size the same. It could’ve been from not following the program, or that the program wasn’t right for you. Keep in mind, there are inexperienced people giving inexperienced advice all the time—whether it be at your local big box gym or from some blog you found online. Factor in that not everyone is cut from the same cloth or has the same life experiences and life situations, so it’s hard to find the right fit for you. In any of these cases, you probably feel that the world is against you in your quest to lose a few pounds or get stronger. The best advice that I can give you is to stay focused and have a bigger picture. This is no sprint. This quest is a marathon, and the sooner you view it like

this, the easier it becomes. After all, isn’t it about changing habits over the long term? This can easily be compared to anything in life. You won’t become good with money and budgeting after just a couple of days. Chances are you will not be able to build a house after watching a couple of YouTube videos on how to frame. I think you get the point. Hard-earned success in anything seems to take way longer than we have patience for; something I’m learning from my short experience on this earth. But, once we see results from our continued efforts, there is a lot of satisfaction to be had. I think we can all relate to this in some way. So, why should losing a few pounds of fat and/ or putting on a few pounds of muscle be any different from this principle that applies to everything else? The answer is that it is not! I hope that you don’t lose hope. I’m just being straight-forward with you. From my experience, here are a few ways that may help: 1. Small Victories. Count the small successes you have each week. Don’t get hung up on missing a workout or eating an unhealthy treat. Focus on all of the good things you achieved each week. 2. Stop weighing yourself. Your weight fluctuates so much on a dayto-day basis. Don’t let that distract you from your short-term success. If the mirror is a distraction too, then don’t even mess with it. 3. Push yourself further. Your body won’t see change if you don’t push it. Make sure you know the most effective ways to achieve your goals. 4. Consult with a professional. Sometimes when you try something on your own after 20 times and you aren’t seeing results, it’s best to talk to someone who has more experience. It may require you to do a little research to find the right person or program. Ask a lot of questions, and don’t go with the first person or the cheapest program.


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801-373-3376 12

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The War on Cancer

Golf to Eradicate Cancer’s Annual Golf Tournament held in support of Huntsman Cancer Foundation By Terrin Parker There are certain things in life that no one is immune to—no matter your social status, tax bracket, age, race, or creed. Cancer is one of those things. It’s big. It’s overwhelming. And, it’s universal. Each one of us knows someone who has fought, is currently fighting, or will yet fight, a battle with cancer. It might be your mother. Your son. Yourself. Those who have felt its effects know that the only way to fight, is together. The Huntsman Cancer Foundation has been on the frontline of this war on cancer since 1995. Its sole purpose is to raise funds to support the mission of the Huntsman Cancer Institute, and to ensure excellence in these endeavors through the development and prudent stewardship of private resources. In 2015, The National Cancer Institute awarded the Huntsman Cancer Institute “Comprehensive Cancer Center” status, with a score of “exceptional” – the highest designation possible. More than 120,000 individuals, foundations, and

corporations have supported the Huntsman Cancer Institute over the years, including Golf to Eradicate Cancer. On May 22, 2017, Golf To Eradicate Cancer’s Annual Golf Tournament brought together 31 teams representing Utah Valley University, Brigham Young University, and over 20 corporations in pursuit of the coveted “Huntsman Champions” title. Summit Partners of Lehi, UT, eked out a close win over last year’s champions, American First Credit Union, followed by Caldwell Banker Residential. It was an amazing day of golf, with 100% of donations to this annual corporate event supporting research at The Primary Children’s and Families’ Cancer Research Center at Huntsman Cancer Institute. Master of ceremonies for the awards presentation was Wesley Ruff (KTVX-CH 4). Featured speakers were Dave and Cheryl Rose (BYU). Special guests for the event included Governor Gary Herbert, Susan

Sheehan (President and COO of Huntsman Cancer Foundation), Dr. Saundra S. Buys (HCI), Ashlee Bright (HCI), Bruce Summerhays (PGA Professional and three time Champions Tour Winner), Cameron Martin (UVU), Tom Holmoe (BYU AD), Bruce Brockbank (BYU), Todd Miller (BYU), Ron Boone (Utah Jazz), Rod Zundel (KSL-CH 5), and other distinguished guests from HCI, BYU, and the UGA. The Ambassadors for Huntsman Cancer Foundation in Utah County volunteer countless hours each year, supporting the vision of Jon M. Huntsman Sr., in which he vowed to eradicate cancer from the face of the earth. Alpine Country Club will once again host Golf To Eradicate Cancer’s event on May 21, 2018. Please visit our website: for more infor­mation on how you can join the war on cancer by supporting this annual fundraiser in honor of all cancer patients and their loved ones.

“Selfless giving unto others represents one’s true worth.” – Jon M. Huntsman Sr.


Utah Valley Health & Wellness Magazine | July/August 2017 13

Regenerative Medicine:

The Future is NOW By Dr. Stuart Porter


It’s an exciting time to be involved in medicine, especially in the rapidly growing field of regenerative medicine. Regenerative medicine therapies are performed as outpatient procedures. They involve an injection of concentrated growth factors from platelet rich plasma or from stem cells to regenerate and heal tissues in degenerative spinal discs, joints, muscles, tendons, or ligaments. In many cases, costly and high risk surgeries can be avoided, and at the very least postponed. Perhaps more importantly, quality of life can be significantly enhanced. When combined with personalized nutritional and other healthy lifestyle modification, success rates can be even better. These therapies can be used to treat acute or chronic pain conditions related to degenerative disease. Regenerative therapies include obtaining concentrated platelets, growth factors, or adult stem cells to accelerate the healing process. These stem cells come from either autologous sources, such as the patient’s own bone marrow or fat, or from stem cells from placenta derived tissues from donors. These tissues are rich in growth factors and mesenchymal stem cells, which can become the kind of cells we’re regenerating.

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The placental derived tissues come from either amniotic sources (the sac around the placenta) or directly from umbilical cord blood. The umbilical cord blood derived samples have more in the way of mesenchymal stem cells, but both are good options for regenerative procedures—especially if one doesn’t want to go to the trouble and discomfort of harvesting their bone marrow or fat cells. Not uncommonly, the stem cells are combined with platelet rich plasma for a more robust regenerative treatment. Platelet rich plasma (PRP) is concentrated platelets and growth factors that stimulate the healing and regeneration of damaged tissue. It’s the super-charged version of traditional plasma and has proven to be an effective and natural way to treat chronic and acute pain. Where does PRP come from? Plasma is a component in blood that protects the body and promotes healing. Plasma is isolated by taking a small sample of your blood and placing it into a centrifuge to be spun at a high speed. Once the plasma has been isolated, it is then placed into a centrifuge once more to obtain the purest form of platelet rich plasma. Once it is removed from the centrifuge, the highly concentrated PRP is ready for injection. PRP is 100% natural, and provides a way for your own body to heal itself. PRP therapy procedures can treat a wide variety of conditions including, but not limited to: • Achilles tendinitis • Achilles tears • Ankle and foot arthritis • Ankle sprains • Arthritis • Back pain • Carpal tunnel syndrome • Cartilage defects • Degenerative disc disease • Elbow tendinitis • Failed back surgery syndrome • Fractures

•G  olfer’s elbow •H  and and wrist arthritis •K  nee arthritis •K  nee ligament issues •K  nee tendinitis •N  eck pain •P  elvic pain •P  hantom limb pain •P  lantar fasciitis •P  ost-herpetic neuralgia •P  ost-laminectomy syndromes •R  heumatoid arthritis

If you don’t see your condition listed, please contact a regenerative medicine doctor to see if you are a candidate for platelet rich plasma therapy. Neither PRP nor stem cell injections are covered by insurance companies currently. Costs vary depending on how much PRP is used, how many areas are injected, which type of stem cell is used, but in the Utah region the range of costs for PRP is approximately $800 or more, and for stem cells $3500 or more. Combining PRP with stem cells would, of course, increase the cost proportionately. Costs can be reduced if more than one area at a time is being treated. The future of medicine is regenerative medicine, and that future is now.

• Rotator cuff tendinitis • Rotator cuff tears • Sacroiliac joint pain • Sciatica • Shoulder and elbow arthritis • Spinal arthritis (facet syndrome) • Spinal stenosis • Tendinitis • Tennis elbow • Tension headaches • Trigeminal neuralgia


About the Author Although Dr. Porter spent most of his childhood in Tempe, Arizona, after spending the last 20 years here in Utah, he and his family consider this place to be home. Dr. Porter received his undergraduate degree from Brigham Young University and his medical degree from A.T. Still University in Kirksville, MO. Following medical school, Dr. Porter served in the U.S. Army where he received his residency training in Family Medicine. Dr. Porter is the owner of Xage Medical Spa in Provo, UT and focuses his practice on optimal health and wellness.

Utah Valley Health & Wellness Magazine | July/August 2017 15

your bridge to a better life


is not a Bad Word By Dr. Frances Liu, D.O. School bullying, social media bullying, peer pressure, pressure for scholastic achievement, and difficult family dynamics are just a few examples of what our children struggle with every day. According to the National Institute of Mental Health, in 2015, an estimated 3 million adolescents from age 12 through 17 in the United States had at least one major depressive episode in the past year—which is 12.5% of that age group. Coping with stressful situations is not part of the school curriculum. We were not taught to deal with stress as a child. 50% of depression cases in youth are missed in the doctor’s office. Every parent’s desire is to raise their children in a peaceful and safe neighborhood. Therefore, as a parent, we are not only responsible for our children’s physical health, but also their mental health. What do we do when our children face difficult situations? We bring our children to see their doctor when they are ill because we know what symptoms and signs to look for. The same should be true with mental health—we should be bringing our children to see their doctor or mental health specialist when we see signs and symptoms of depression. How do we know if our kids might be depressed? It is very easy to watch for depressed symptoms in your child: Look for a 2-week period of depressed mood or loss of interest or pleasure in at least four of these settings (A, B, C, D, E): Appetite, Bed, Concentration, Death, Energy. 1) Appetite: increase or decrease in appetite with extreme weight gain or weight loss 2) Bed: sleep pattern disruption; either sleeping less or more than usual 3) Concentration: diminished ability to think or concentrate at school or at home 4) Death: recurrent thoughts of death, suicidal thoughts with or without a plan or attempt 5) Energy: fatigue or loss of energy So what should you do if you notice these symptoms in your child? Bring them to a health care provider or mental health specialist. All primary care physicians are trained to treat children with depression, so do not be afraid to bring your concerns to them. You may wonder what your doctor would do for your child with depression. There are many options in treating children and adolescents with depression. If the symptoms are mild, psychotherapy is an excellent treatment for depression. Therapists teach techniques to cope with stressful situations. According to Columbia Treatment Guidelines from 2002, more than half of youth with mild to moderate depression responded well to psychological counseling. If psychotherapy alone isn’t sufficient, medication could be prescribed by a health care provider. There are many different types of anti-depressants to choose from, and your health care provider should be able to inform you about them. Randomizedcontrol studies have shown that therapy (especially cognitive-behavioral therapy) and medication combined have the most effective response in treating children and adolescent with depression. Don’t be afraid to speak to your child about depression. There is help available, and it is a treatable illness. We can guide our children to a better future with happiness. It is possible!

About the Author Dr. Frances Liu earned her doctor of osteopathic degree at Des Moines University, Iowa and finished pediatric residency at Albany Medical Center in New York. She has practiced as a general pediatrician for four years, with special interest in pediatric mental health. She has always enjoyed working with children and adolescents, and has a passion to help those in need improve their mental health in search for better self esteem and happiness. Dr. Liu specializes in depression, anxiety, ADHD, and mood disorder. She has a: • B.S. in Microbiology at University of WI-Madison • D.O. at Des Moines University, Iowa

• Pediatric Residency at Albany Medical Center, NY • Affiliate with American Academy of Pediatrics and Utah Osteopathic Medical Association

Utah Valley Health & Wellness Magazine | July/August 2017 17

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Does Spinal Stenosis Compromise Your Life?

Take yours back with a new treatment option By Derek Frieden M.D. Back and leg pain affects millions of Americans every year, causing loss of mobility, lost work, and frustration. The thought of invasive back surgery, with possible problems such as surgical scars, lengthy recovery time and time off from work, is a difficult prospect. However, there is now a treatment option that provides patients with new alternatives for a pain-free life. The FDA recently approved a new treatment option for moderate Lumbar Spinal Stenosis (LSS): The Superion® Indirect Decompression System (IDS) is a safe and effective treatment for leg pain caused by moderate lumbar stenosis. This minimally invasive treatment fills the gap between conservative care and invasive surgery. The board certified physicians at Southwest Spine and Pain are the first and currently only physicians to be trained in this therapy in Utah. Lumbar spinal stenosis can be the result of aging and “wear and tear” on the spine from everyday activities. It is a narrowing of the spinal canal that may result in pain, numbness, tingling and/or weakness in the back and legs and is usually more noticeable when you walk and decreases when you sit or bend forward. Lumbar spinal stenosis can produce a variety of symptoms: • a dull or aching pain spreading to your groin, buttocks or legs • a numbness or “pins and needles” in your legs, calves, or buttocks • a decreased endurance for physical activities • loss of balance • sciatic pain If you suspect you may have stenosis, see your doctor. It is important to rule out other conditions that have similar symptoms. Radiology tests, like MRIs or x-rays, may be needed to diagnose LSS. Conservative, non-surgical treatments options are the first approach and can begin with: – Epidural steroid injections to decrease swelling and pain – Rest and reduce activity level – Physical therapy and exercise – Prescription pain medications If these non-surgical treatment options offer no relief, you may require a more aggressive treatment, such as surgery. Historically, the surgical alternatives were: – Direct decompression surgery to remove bone and other tissue around the nerves causing pain. This surgery helps relieve pressure on your spinal cord and nerves. – Decompression surgery with spinal fusion. In spinal fusion, a decompression surgery is performed to remove bone and tissue. Then a bone graft is placed between the bones (usually 18

About the Author vertebrae) in the area of the Derek Frieden, M.D. is a decompression surgery. The Board certified physician. bone graft helps new bone to He completed his fellowship grow between the two bones training in interventional to “fuse” them. This should stop pain management at Harvard Medical Center. motion in that portion of the He has lived and practiced in spine. Screws and rods may be Southern and Central Utah used to hold the bones in place. for the past twelve years. Dr. However, if you have Frieden specializes in the moderate LSS with radiating evaluation and treatment of painful spinal conditions leg pain and have been treated and multiple painful with non-surgical options for at disorders, utilizing the least 6 months with no relief from latest technologies including your symptoms, there is another image-guided minimally option before direct decompression or invasive procedures. fusion surgery: The Superion IDS. The Superion implant is a small titanium device available in different sizes to best match your spinal anatomy. It is inserted through a small incision in the lower back. The Superion implant is delivered with no destruction of bone or tissue and minimal bleeding. The simple procedure can be completed in under one hour and can be done in either the operating room at the hospital or at an outpatient surgical center. The Superion implant is designed to keep your spine positioned so that when you stand upright the nerves in your back will not be pinched. You should not need to bend forward to relieve your pain with the Superion implant in place. The Superion IDS has gone through a rigorous clinical trial and has been implanted in more than 2,000 patients worldwide. The clinical trial results showed leg pain improvement equal to more traditional—and invasive—treatment options. At four years after surgery, almost 90% of the patients in the clinical trial expressed continuing satisfaction. This new treatment for LSS offers a minimally invasive approach to treating moderate lumbar stenosis that means hope for relief of ongoing pain without the long recovery of traditional decompression surgery. If the epidurals and other conservative treatments didn’t provide the relief for which you were hoping, talk to your doctor about the Superion Indirect Decompression System. A life with less pain and more movement could be in your future.

Where Can I Find Out More Information? If you have lumbar spinal stenosis and would like to see if you are a candidate for this procedure, please contact Southwest Spine and Pain center to schedule a consultation with one of our board certified spine and pain specialists. Southwest Spine and Pain has the only physicians trained in this procedure in Utah. For additional information on the Superion Indirect Decompression System, call the Vertiflex® information hotline at (866) 268-6486 or go online at

d o o F h t l a e e h H Join t

! n o i t u l o v Re

By Charles Abouo Around 70% of the deaths in our nation are from chronic diseases, many of which can be affected by the food we eat. Over 80% of our healthcare costs are spent on treatment for chronic diseases. There is definitely a rise in health awareness in recent times—just take a look at store shelves and social media accounts in 2017, and you will see a healthier agenda. It is evident that the demand for healthier options is rising. Big grocery chains such as Smith’s and Walmart are introducing more organic and natural options. This change means good things are ahead! Here are three things you can do to be part of the change: 1. Buy organic products, when affordable Recently, I went to the grocery store in search of some decent, natural ice cream—one without ingredients like trans fats, oils, soy and even high fructose corn syrup (which is illegal in many countries). I found a pint of Simple Truth ice cream, made by Smith’s very own organic brand— Simple Truth. It was organic, had real ingredients, and it cost $3.49. I was super excited to find out a big time store like Smith’s is currently using their resources to produce organic food at a better price—a price even lower than similar nonorganic products. Be part of the change by looking for these healthier options and, when affordable, choosing natural, organic foods.

National healthcare policies do not address our day-to-day choices and habits. So how do we become part of the solution? By increasing knowledge and demand. The increased demand for healthy food will create a much better environment for good habits. Healthier restaurants, fast food establishments and health products will facilitate our goal of a healthier lifestyle. The changes we are seeing are a small step that shows we are ready to make an even bigger impact on the future of healthcare. Keep learning and making better choices! The future will be a much healthier one.

About the Author Charles Abouo is a professional basketball player in France and is a former BYU student-athlete. He is a certified personal trainer, and developed a passion for health and wellness while majoring in exercise and wellness at BYU. The 2012 BYU graduate played basketball at BYU from 2008-12. He currently plays for ASC Denain Voltaire in France. His hobbies include traveling, reading, writing, anything food, learning new cultures, and spending time with his friends and family.

2. Increase the demand for healthier options As consumers, when we buy healthy products—whether it’s because we are truly health conscious, or because we think we are being “cool” or “trendy”—big retailers have an economical interest. Their job is to give you more of what you buy. More healthy products are being introduced to the market daily at an affordable price— because we are buying them! Pat yourself on the back for being a catalyst for change! 3. Educate yourself and others on the power of prevention I think it is safe to say that eating better will help us prevent chronic diseases, and, by doing so, will lower our health care costs. Lower health care costs = money spent on other areas within personal, family and even federal budgets—but more importantly, increased awareness leads to prevention of some chronic diseases. Though political opinions may differ when it comes to national healthcare, I think we can be united on a few core things: Everyone wants to enjoy good health. Everyone can benefit by healthy food becoming more affordable and accessible. Everyone will benefit by increased knowledge about nutrition. Utah Valley Health & Wellness Magazine | July/August 2017 19




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By Wendy P. Thueson As I have studied nutrition and athletic performance, I’ve learned a great deal about the power of plants and their ability to improve muscle gains and reduce recovery time. They also help increase energy during workouts and performance better than any carb load or meat eating for protein suggested by many body builders and athletes. I have also see how many vegetarian and vegan body builders outperform their meat-eating counterparts, which has intrigued me. Here is a small part of what I’ve learned. Potassium is an important component of building muscle. It also About the Author helps remove waste and toxins, such as monopotassium phosphate, Wendy Thueson is a certified carbon dioxide, and parallactic acid that accumulate in your muscles Chef, Raw Food Coach, as you work out. A process known as saponification converts fat into Master Herbalist and a wife soap, which washes these acids out of the muscles, giving better and mother of four. She is muscle gain in less time. Potassium salts are essential in keeping passionate about plants and their amazing nutritional muscles and nerves healthy and neutralize acids and alkalize the and medicinal powers. She blood and lymph.1 is from Eagle Mountain Just two olives contain 250 grams of potassium. One banana and enjoys teaching classes, contains 422 grams of potassium, which has been found to speaking at events, and help constrict blood vessels and help regulate blood pressure. sharing her message of health on TV and in printed media. Cardiologists believe that high blood pressure is caused by a She is the author of “7 Days of deficiency in potassium just as much as a high level of sodium, so Raw Food”, and her “1 Day 2 keeping these minerals in balance is important. Raw Challenge” found at Bananas are one of the best foods for providing our bodies fuel for energy. They contain two types of sugar known as glucose and fructose. Glucose is digested the quickest and gives a burst of energy, whereas fructose is absorbed slowly providing a longer lasting release of fuel. The fiber in the banana helps keep sugars at moderate levels, unlike sucrose which is known as table sugar. Many athletes consume 10-20 bananas or more in a day before, during and after long workouts and right after more intense activities that are shorter in duration. Bananas are easy to eat quickly and contain incredible amounts of most nutrients needed, in a near perfect balance. They are high in carbohydrates, are very satisfying, and provide enough fuel to remain active for long periods of time. They are also hydrating and can be used in place of energy or sports drinks. Bananas are rich in antioxidants and phytochemicals, aiding in the prevention of many different types of cancers. They contain soluble fiber, which helps keep the colon clean and a high amount of water, which also helps encourage regularity and hydration. Grains are also a source of fiber, but the insoluble fiber they offer can irritate the digestive tract, causing digestive upset and a number of other health issues. Bananas are low in cholesterol and contain almost no fat, so they are great in aiding the reduction of heart disease as well. Seratonin is another ingredient in bananas, which encourages regular and strong heartbeats and keeps the heart working well during exercise and other stressful activities. Eating bananas regularly is a great way of practicing prevention of these and other diseases. Many people are concerned about the sugar content of bananas and the possible link to diabetes. Medical professionals who have studied this issue have found that the fat circulating in the blood is the problem, not the sugars from fruit. By reducing the amount of fat consumed to 10% or below, the sugars can get through the bloodstream and feed every cell of the body which gives energy without a rise in blood sugar. Those with type I diabetes may also see improvements as they reduce the amount of fat from their diet. Each case must be evaluated by a professional and monitored—and if a person is allergic to bananas, this obviously would not apply. There are two different types of gums in bananas known as guar gum and pectin, which are known to help reduce the uptake of sugar in the body as well. Drinking water is the best way to quench thirst, but marketers of a variety of different brands of sports drinks have found that athletes will drink more of their product if they add salt. The problem with this is that added salt increases dehydration, creating a desire to drink even more.3 This imbalance can be dangerous while exercising or competing in sports, and is not recommended. “How to Build Muscle On a Raw Food Diet: the Best Foods, Exercises and Supplements to Build Muscle Quickly” by Peter Ragnar “The Color Code: A Revolutionary Eating Plan for Optimum Health” by James A Joseph, Ph.D., Daniel A. Nadeau, M.D., and Anne Underwood 3 “Nutrition and Athletic Performance: A Handbook for Athletes and Fitness Enthusiasts” by Dr. Douglas N. Graham 1

You can make your own sports drink using the following recipes:

Banana Water 1 quart purified water 3-4 ripe bananas 1 stalk celery or ½ cup celery juice (optional) Blend together until smooth and pour into a water bottle to take on the go. *This recipe contains plenty of electrolyte minerals, vitamins and enzymes needed for a good workout as well as natural salts from the celery.

Fruit Water 1 cup dried fruit (apricots, raisins, dates, figs, or pineapple) 1 quart purified water Soak overnight to allow the sugars and electrolytes in the fruit to seep into the water. Pour the water into a water bottle for an instant sports drink and save the fruit to eat later, if desired. *Use one type of fruit or a mixture of your favorite fruits.


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Health Benefits and Beyond:

Growing Your Own

Culinary Herbs By Anna Snyder, RDN, CD When I was a little girl, I spent my summers at our dacha (summer vacation house) in a countryside outside of the bustling city of Moscow, Russia. This was a great way to enjoy summer vacation, as we roamed free in nature all day long. It was also easy for my mother, as we were always occupied with nature’s wonders. But, of course, our hard and never-ending playing had to be interrupted a few times a day to complete our daily chores. My daily chore was to gather all ingredients from our garden for a fresh salad that would be served as a side at lunchtime. Whatever was in season that month ended up in my gathering basket (lettuce, cucumbers, tomatoes, radishes) but, no matter what, I always had to pick herbs. Lots of herbs. Parsley, green onions, green garlic tops, dill, and cilantro. Per my mother’s instruction, I had to have a good bunch of each. Looking back now, I am realizing that this chore was actually a string of chores in disguise (gathering, washing, and chopping). And, if I remember correctly, this whole process would shave off a good hour of my playtime. Nonetheless, I am forever grateful to my mother for encouraging me to engage in this activity, as it has instilled lots of healthy lifelong habits, and most importantly, created pleasant memories that I relive every time I walk through my own garden. As you can tell from my childhood story, I am pretty influenced by herbs. And, as a passionate cook, avid gardener, food lover, and nutritionist, I can’t think of a better way to add a delicious, nutritious punch to your food—as well as a myriad of other health benefits— than by growing and cooking with herbs. Health benefits Herbs have been used for centuries for their culinary and medicinal purposes. Unfortunately, in my experience, now days most people regard them simply as a pretty garnish on the plate (which they are) but are somewhat unaware of their concentrated nutrient profile. Over the last decade, more research has been looking into their healthful role and identifying specific plant parts responsible for ways to reduce the risk of developing chronic diseases. Herbs are high in polyphenols. Polyphenols are phytochemicals (plant compounds) which are found abundantly in natural plant food sources (other examples are fruits, veggies, tea, wine, dark chocolate). Polyphenols have powerful antioxidant properties and, therefore, have an enormous role in protecting cells in your body from free radical damage. They also have anti-inflammatory and anti-microbial effects. The antioxidant and anti-inflammatory activity is connected in preventing and reducing the risk of cancer, diabetes, heart disease and Alzeimer’s. In addition, several herbs, including parsley, have a significant amount of vitamins A, C and K. Another health benefit of cooking 22

with herbs is they add a burst of flavor and aroma, which allows you to cut back on salt without sacrificing taste. In fact, herb and spice flavors are the defining nuance of all cuisines. Economic Herbs are actually very low maintenance plants, because the majority of them are perennials (rosemary, sage, oregano, thyme, About the Author Anna is a registered dietitian savory, tarragon). Healthy and affordable nutritionist for University food is much more accessible when you of Utah Dialysis Program grow what you eat, and eat what you grow. and a consultant/founder of private practice at Mind Even annual or biannual herb seeds are Your Nutrition. Her passion just a few dollars a pack (parsley, dill, and is providing simple, practical, cilantro). In your garden, you choose how delicious and nutritious solutions to improve and to treat your soil and plants; this means you maintain health. She is an can have organic herbs. You only snip what avid gardener, passionate you need, so there is less waste. Also, you cook, mother of two and a life enthusiast. can dry any herb for use in winter, which actually concentrates the polyphenols, or freeze chopped herbs mixed with olive oil in ice cube trays. Enjoyment and Beauty The accomplishment of growing even a small herb garden is very meaningful and rewarding. Tending to your garden can provide stress relief, light exercise, and add natural fragrant beauty to your yard.

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Minimize RISK to Maximize BUSINESS By Todd Francis Johnson, Northwestern Mutual

“Risky Business” takes on a new meaning to the entrepreneur who excitedly opens the doors, real or virtual, for business on that first day and awaits customers. As any entrepreneur knows, one can work hard, create a good product and maintain good business relationships – do everything right – and still some future events are beyond one’s control. A whole host of unforeseen possibilities can dash the dream, including the impact of a disability suffered by you or an employee. Planning for success requires taking a hard look at where the business is vulnerable. The likelihoods vary with age, but during your income producing years, you are nearly twice as likely to become disabled as you are to die before reaching age 65.1 A sound risk management plan’s purpose is to lessen the impact of a disability on your business. What are your options? There is coverage to protect human capital, and coverage to protect your ability to do business. The specific types of insurance you need will depend upon the type of business you have and how you conduct that business. But selecting the right coverage for your business should not be a “deal or no deal,” decision. The challenge is to find the right combination of policies that provide protection without duplicating coverage. Protecting Your Employees As your company grows and you add employees, it becomes increasingly important to protect your human capital. Quality employees are vital to the success of your business. Offering disability income insurance to protect your employees can also help you to create a competitive benefits package, which can enhance your recruiting and retention of employees. While most states require companies to carry workers’ compensation to cover the cost of workrelated injuries, it’s important to keep in mind that less than 5% of long term disabilities are work related. The other 95% are not, meaning workers’ compensation doesn’t cover them.2 In fact, the major causes of disability are diseases, such as cancer, heart disease and diabetes.3 Valuable disability income protection can be provided for employees through group disability income insurance, individual disability income insurance, or a combination of the two. Protecting Your Ability to Do Business Protecting your ability to earn an income and offering income protection to your employees



certainly makes good business sense, but what happens when a loss directly impacts your bottom line? How will you protect your business and provide the money to keep your business running if you or another owner essential to maintaining the income becomes unable to work? There are specific types of insurance to consider: • Disability overhead insurance can provide needed cash to meet business expenses such as rent, payroll, benefits, utilities, taxes, maintenance costs and others. • Disability key person insurance can help your company weather the disability of a key employee. • Disability buyout insurance can help purchase the business interest of a totally disabled owner. Protection That Grows Along with Your Company With a lot of hard work and a little luck, small businesses do prosper and grow. The right risk management plan must also evolve to protect your business through all its phases of growth. Keep in mind that there are as many additional types of insurance coverage as there are unique business needs. That’s where an experienced financial professional can help you focus on your current and future business risks to select the right types and amounts of coverage to meet your ongoing needs. Partnering with a financial professional gives you the benefit of another expert keeping a watchful eye on the growth of your business. By lessening the effect of serious potential business problems with a sound risk management plan, you protect and enhance your potential for business success. Society of Actuaries Individual Disability Experience Committee 1999 Preliminary Table, most recent update; Society of Actuaries 2001 Valuation Basic Table most recent update. 2 Disability Statistics, Council for Disability Awareness, March 2013. 3 Disability Statistics, Council for Disability Awareness, March 2013. 1

Article prepared by Northwestern Mutual with the cooperation of Todd Francis Johnson. Todd Francis Johnson is a wealth management advisor with Northwestern Mutual, the marketing name for The Northwestern Mutual Life Insurance Company, Milwaukee, Wisconsin, (Northwestern Mutual) (NM) and its affiliates. Todd Francis Johnson is an insurance agent of NM based in St George, UT. To contact Todd Francis Johnson, please call (435) 628-8248, e-mail or visit

About the Author

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

Utah Valley Health & Wellness Magazine | July/August 2017 23

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4 Maintenance Tips for the Season’s First Bike Ride By Sundance Mountain Resort Summer has officially arrived, and it’s time to hit the trails! Unfortunately, winter can be hard on bikes, and they need attention before cruising down the mountain again. The shop mechanics at Sundance were happy to share their top 4 tips before you hop on the lift or tackle the uphill trails. 1. Clean and Lubricate Chain Keeping your chain clean and lubed means no rust, grime or dirt to slow pedaling or to mess up shifting. To quickly clean the chain, use a toothbrush and scrub out the gunk – no need for soap or water. When finished scrubbing, wipe the chain with a dry rag and apply liquid lubricant to the links. Wait a few minutes, then wipe off the excess lube to prevent dirt from sticking. You can find chain lube at any bike shop for a few dollars, and the whole process takes less than 10 minutes. 2. Check Brakes Most bikes bought in the past few years are equipped with disk brakes, which seem a little tricky if you’re familiar with the older style v-brake. Thankfully, the basic steps are the same. Remove the tire and inspect the brake housing to ensure all parts are moving smoothly and properly aligned. Most misalignment or stickiness can be fixed by cleaning and tightening components. If the

brake pads are worn down, simply remove and replace them. The brake rotor is the large metal circle the brake pads squeeze and is attached to the wheel. Inspect it for dirt and clean it with rubbing alcohol and a cloth.

4. Store Your Bike Clean Dirt and mud sitting on the frame and components lead to rust and unnecessary wear, which means expensive repairs down the road. There’s no need to do an in-depth cleaning after every trip – just give your bike a quick wash with the hose and wipe down any problem areas. Make sure to store it covered or indoors between rides. Regular maintenance doesn’t require a shop full of tools or hours tinkering. A few minutes before starting the season and keeping components clean after every ride is enough to keep everything running smoothly and safely. We’ll see you on the trails! Thank you to Taylor Lythgoe and Josh Rhoades – bike specialists at Sundance Mountain Resort – for their top tips and assistance.

Featuring Award-Winning Performers:


Sundance Mountain Resort was founded in 1969 by Robert Redford and offers diverse mountain recreation to encourage art and selfexpression.

3. Suspension Changing suspension fluid is an involved process, but unless your bike is in serious disrepair, a full service may not be necessary. The key to regular suspension maintenance is keeping components clean, especially dust seals. On the fork, keep the exterior clean of dirt and mud. This prevents debris from settling into the fork itself, which reduces the effectiveness of the shock and breaks the seal. The dust seal is a rubber ring at the top of the fork. Inspect this seal to make sure it’s not cracked or loose.

Charlotte Blake Alston Michael Reno Harrell Brenda Wong Aoki Bil Lepp Catherine Conant Tim Lowry Donald Davis Sam Payne Carmen Deedy Barbara McBride-Smith Josh Goforth Shonaleigh Tickets and information available at

September 7–9, 2017

About the Author

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About the Author Lisa is clinical director of Flourish Counseling Services, PLLC, a clinic serving families of LGBTQ and SSA teens at Encircle, the youth and family LGBTQ-SSA resource center in Provo, Utah.

Coming Out: Part 1

When Your Teen Opens Up By Lisa Tensmeyer Hansen, LMFT “I wish I could take it back and do it over!” parents say about the moment their teens told them they were gay, lesbian, transgender, or that the teens were worried about their sexual orientation, attractions, or gender identity. “Nothing prepared me for this!” they say. Other parents remember, “My first thought was that what I was hearing was somehow my fault, that I’d been a bad parent, and I just fell apart.” Even parents who managed to say to their teen, “I still love you, it doesn’t change anything,” still sometimes have regrets and wish they could press the re-start button. As a therapist who has listened to hundreds of family “coming out” stories, I’ve noticed that what happens during these conversations has a strong impact on feelings within the family. This first interaction between parent and teen (and each conversation that follows) either creates stronger bonds or difficult memories that parents and teens have to work through later. What most parents want is to keep a strong relationship with their teen, to remain a positive influence for good mental, physical and spiritual health. Yet, sometimes, conversations with teens create distance rather than connection. Why should I think about this? Chances are you will have a teen in your family, your extended family, your neighborhood, or church community who will eventually come out to you. How you respond to this teen may make the difference in his or her decision to live a healthy life, or even to keep on living. Research suggests that teens who identify as LGBTQ (lesbian, gay, bisexual, transgender or queer/questioning) feel the greatest positive or negative effects from their family’s reaction to them. Negative reactions from family are associated with teens’ increased risk for depression, alcohol use, substance abuse, and other dangerous behaviors including suicide attempts. Your preparing now for a possible family member’s coming out may be one of the most powerful chances you have to be a positive influence in a young person’s life.

What can I say? Some parents feel authentic simply saying, “Oh, OK, tell me more about it when you feel like it,” and moving on. If you’re reading this, chances are that’s not you. A young person’s coming out may make you feel as if the axis of the world has shifted and you are supposed to set it right somehow. One of the least helpful ways to respond is to assume that the teen has made a choice that rejects your values. Most teens share their feelings about attractions and identity only after they have wrestled alone with issues for weeks, months, and often years. Most are keenly afraid that their parents will feel that family values have been rejected. Even if you are the wisest person you know, it is unlikely that you will know more about the challenges of what they have been experiencing than they do. It is also unlikely that you will learn what they are experiencing without a lot of listening. The most helpful thing a parent can do may be to set the stage for future conversations. The statements below encourage further sharing without assuming the teen wants to reject family values. These statements also make it more likely a parent will learn more about what a teen is experiencing: I’m so glad you’re sharing this with me. Thank you for telling me this. I’ve been wondering how I could help you. What you are telling me is important. Most important, however, is that I love you, and this doesn’t change my love for you.

I hope you will keep talking to me about this. This changes things for me too, and it will give me a lot to think about, but it doesn’t change how I feel about you. I still love and cherish you. We’ll work through this together. This is hard for me, but I’m willing to do hard things as your parent. I want to be here for you to help you.

Next time: Coming Out Part 2 – What now? Parent Self-Care. Utah Valley Health & Wellness Magazine | July/August 2017 25

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How Eating Disorders Can Starve Relationships By Whitney Hebbert, MS, LAMFT Eating Disorders Eating disorders (ED) occur when there are interruptions in an individual’s behavior and feelings related to food, weight, and body image. Although both women and men can have an ED, they most often develop in women, during adolescence and young adulthood. In the U.S., 20 million women and 10 million men suffer from a clinical ED at some time in their life, including anorexia nervosa, bulimia nervosa, and binge eating disorder. As a marriage and family therapist and health and wellness specialist I have helped treat those who struggle with ED. I have witnessed the damage it can leave behind—not just in their lives, but also the lives of their loved ones. Anorexia nervosa is defined by extreme weight loss through selfstarvation and/or through purging, which includes: vomiting, using laxatives, and exercising excessively. Bulimia nervosa is defined by cycles of binge eating followed by purging through vomiting or excessive exercise. The individual’s weight may range from below to above average. One may have symptoms of anorexia and/or bulimia without having enough qualities for either diagnosis. For example, individuals may engage in compulsive overeating or bingeing without purging. They may be also be preoccupied and distressed about their eating habits and they may gradually gain weight until they become obese. Eating Disorders “Starve” Relationships ED consumes one’s life through obsessive, negative thinking and behaviors. As a result, the ED starves the individual’s relationships with loved ones. This is partially due to the effects of starvation. When people are not sufficiently nourished, aside from thinking about food constantly, they suffer with depression, isolation and lethargy. This results in isolating, being physically drained and compelled to engage in ED behaviors. Loved ones find ED extremely difficult to understand as they witness self-harming and starvation. Oftentimes, people in their life begin to become intrusive to try to get the person to eat or to stop purging. They are often met with resistance and resentment. In an effort to keep their weight and/or shape they pushed loved ones away. ED can develop when a person feels there is no other way to express their feelings. It becomes a way for them to avoid facing problems more directly, and gives them a feeling of being in control when the rest of their life feels out of control. Feed Your Relationship by Getting Help Although ED can vary from mild to life-threatening, it’s rarely overcome without help. Yet, it’s commonly accompanied with crippling fear of getting help, as a result of the shame that person may feel. Loved ones can help free them from shame by encouraging them with love. Serious Distress Signals Distress signals can be identified as: fasting/restricting food intake; hiding/sneaking food; spending excessive time in the bathroom after meals; vomiting, taking laxatives, diet pills or other medications to lose weight; significant weight loss; fatigue; depression; lack of concentration; irregular periods, swollen glands/joints, broken blood vessels or bloodshot eyes; wearing layers of clothes—even in warm weather; and fainting. 26

About the Author Whitney is a therapist at the Spanish Fork Center for Couples and Families. She received masters degrees from BYU in Exercise Science and California Lutheran University in Counseling Psychology with an emphasis in Marriage and Family Therapy. Whitney ran cross country and track at BYU and is an avid runner. She lives in Utah County with her husband and three children.

What Helps? Eating disorders need a multi-faceted approach, including individual family and group therapies, nutritional counseling, and medical monitoring. Depending on the severity, inpatient treatment may be necessary. Immediate treatment can expedite recovery. Treatment has a 75 percent recovery rate; the remaining 25 percent can result in chronic illness or fatality. Family’s participation in therapy can significantly improve the recovery, as their understanding and support is vital. The ED is a way to cope with complicated feelings, illogical thoughts and behaviors, and a way to try to gain a sense of control. The support of family and loved ones, combined with treatments, can offer hope to the individual suffering from ED, and help ensure their recovery.

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5 Tips to Overcome By Tiffany Winegar, LAMFT



A few months ago, I gave birth to my first baby, a precious little girl named Joan. As a new mother, I’ve been trying to learn all I can about how to care for my little one. This has included purchasing lots of baby books, frantic late night internet searches, frequent doctors visits, desperate calls to my mother, seeking advice from friends, and lots of tears when things don’t go right. After Joan was born, I noticed other women with multiple children who seemed to be handling everything with ease, while for me, simply getting Joan in her in her car seat and leaving the house felt like a massive undertaking. To make things worse, from very early on Joan was often inconsolable. She would cry for hours and wouldn’t sleep, and nothing I did seemed to help. I remember having a conversation with my husband about how inadequate I felt and about how much I was struggling. I noticed I was in a similar self-judging situation that many of my clients find themselves in. Fortunately, I’ve had the privilege of helping both women and men stuck in self-judgment let go of their internal critic and develop a sense of worthiness and self-love. This experience gave me the opportunity to once again apply this knowledge in my own life. Here are five of the tips I use in my practice to help clients overcome perfectionism and develop an authentic sense of worthiness. 1. Check your self-talk: Have you ever considered that your thoughts are an ongoing conversation you have with yourself? This ongoing narrative impacts the way we feel and what we think about ourselves, whether we realize it or not. What are you telling yourself? Are some of these messages self-deprecating or self judging? If so, pay attention to what you are telling yourself about yourself and intentionally decide to disengage with this line of thinking. 2. Stop comparing: Theodore Roosevelt said, “Comparison is the thief of joy,” and he was right. So why do we do it? It usually stems from a feeling of lack, which can lead to the trap of trying to determine our own worth by evaluating ourselves in relation to others. We all know we shouldn’t compare ourselves to others, but implementing this tip takes consistent effort and practice. Oftentimes our negative thoughts about ourselves come from comparing a deficit in us to a strength in others. It’s tempting to compare, but its not worth sacrificing happiness. When you find yourself comparing, take a look at tip #4 and you will probably realize that comparing yourself to others is not in line with your beliefs about where worthiness comes from.

3. Practice self-compassion: I often find that my clients are their own worst critics. When they have a hard time with letting go of self-judgment I ask them how they would respond to a friend or loved one if they were in a similar situation. Would they say the things to this person they have been saying to themselves? Would they come to the same conclusions About the Author about this person that they have come to Tiffany is a therapist at the about themselves? Then I ask them to American Fork Center for take what they would tell this person and Couples and Families. With have them repeat this back to themselves. a master’s degree in marriage This helps to shift the internal narrative and family therapy from Brigham Young University, and adjust self-talk. she specializes in couple’s 4. Examine your beliefs about your therapy. own worth: I frequently ask my clients what they believe gives a person worth and value, and it becomes apparent that how they have been evaluating their own worth is not in line with what they believe. Do you allow yourself to feel like you are enough, and that you are worthy of self love? Or, are you trying to earn your own worth by what you do? If you find that your beliefs about worth and the measuring stick you’ve been using to judge yourself do not align, its time to make some adjustments. Remember that you are a human being not a human doing. 5. Patience, practice and forgiveness: Moving from a place of self judgment to a place of self love takes time. Be patient with yourself and forgive yourself when you find you have fallen back into old habits.

Utah Valley Health & Wellness Magazine | July/August 2017 27

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About the Author

ABPA: A New Paradigm for Parental Alienation By Michelle Jones, LCSW Many years have been wasted by the distracting controversy surrounding parental alienation. Although there is a large body of research validating its existence and documenting the detrimental effects on children and families, there has been ongoing resistance on multiple fronts towards recognizing and intervening with this form of child abuse. Parental alienation is a pathological family interaction pattern which unjustly requires children to align with one parent against a formerly-loved parent, putting the children in a destructive loyalty bind. This family dynamic is usually seen within the context of high conflict divorce. The main source of the controversy stems from the way child psychiatrist Richard Gardner described this phenomenon in the 1980s, when he first identified this destructive family dynamic. Rather than grounding it in established psychological constructs, he described it behaviorally, and proposed a new syndrome to describe this set of behaviors. Although he valiantly risked everything to identify and stop this form of child abuse, his lack of scientific rigor in creating his Parental Alienation Syndrome (PAS) model led to parental alienation being seen as highly controversial. This controversy has lasted around 40 years, and has impeded the acceptance of the concept by established mental health professionals. Unfortunately, this resistance has resulted in delayed implementation of needed and proper treatment. The exciting news is that Craig Childress, Psy.D, a developmental psychologist, has taken it upon himself to look deeper into the patterns of parental alienation and uncover what is actually going on from a clinical perspective. He has spent over ten years dissecting and conceptualizing the root causes, and has organized that knowledge using already established and accepted psychological constructs to define its origins and treatments. His brilliant and detailed model can be found in his book titled Foundations, published in 2015.1 What this means is that Dr. Childress is now providing a solution to this type of child abuse by making it clinically diagnosable, and therefore treatable. 28

Michelle Jones, LCSW, graduated from Brigham Young University in clinical social work. She is the director of Concordia Families, a clinic specializing in familycourt involved therapy and reunification services. She has worked in Utah in several treatment centers, helping individuals and families for 17 years. She serves as a member of the executive committee of the National Parents Organization, whose mission is to promote shared parenting and family law reform.

Dr. Childress uses the knowledge base of three established psychological theories to accurately describe what he calls Attachment-Based Parental Alienation, or ABPA: Attachment Theory, Family Systems Theory, and Personality Disorder Pathology. He states that “the rejection of a parent is an attachment-related pathology.”2 Children are born with an innate drive to bond to their caregivers. This instinctual bond ensures their survival. Within a secure attachment, a child is free to develop optimally and grow towards becoming a strong individual. Childress further explains that “the attachment system never spontaneously dysfunctions, but only dysfunctions in response to pathogenic parenting, either from the targeted-rejected parent (i.e., child abuse) or from the allied and supposedly ‘favored’ parent (i.e., a cross-generational coalition with the child against the other parent).”3 In other words, a child only rejects a parent when there has been significant abuse, or when a parent creates an unhealthy alignment with the child against the other parent. Childress’s ABPA clinical assessments will help clinicians to understand the causes of rejecting behaviors, and accurately differentiate between the possible causes. Once the root cause can be accurately identified, proper treatment can begin. With his new model of ABPA, Dr. Childress has opened the way to put an end to the years of controversy and allow parents and children to receive the treatment they need to overcome these destructive patterns. He has said that “children deserve a childhood free from the stress of their parents’ conflict, and parents deserve to love and be loved by their children.”4 Thanks to his tireless work, a new era of healing for families can begin. Childress, C. A. (2015). An attachment-based model of parental alienation: foundations. Claremont, CA: Oaksong Press. 2, 3  Craig A. Childress, Psy.D. (2017). The Attachment-Related Pathology of “Parental Alienation” [Brochure]. Author. 1, 4 

Therapeutic Services for Families Experiencing Divorce and Separation Reunification Therapy

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| c onc i a &fa miMagazine l i m 2017 Utahord Valley Health Wellness | July/August


Giving Voice to Refugees

By Elizabeth Thayer “I want to tell you my story,” he said, shaking his head. “It is hard. Very hard.” It was hot and dry and I was standing in the middle of a refugee camp in Greece. Men, women and children milled around, sluggish from heat and fasting, interested in our cameras, microphones and sketchpad. One by one, they lined up to tell us their stories. I had traveled there with a photographer and a filmmaker to learn the stories of individual refugees and share them through art. As they talked, it was as though a small part of their burden was given to us. And we brought it home to share. There is much that I have learned in the months since I set out to see for myself what the “refugee crisis” was all about. I learned that they are people just like us. They left behind good lives, jobs and homes. They have been through very traumatic events, harrowing journeys, and still wait in uncertainty—often separated from family members. Most have lost nearly everything, and among the few things they cling to are dignity and hope. Being able to tell their stories strengthens both. Roya is one of the lucky ones. She has known war almost her entire life. As a Shiite in a Sunni muslim system, she has also known constant, open discrimination. Strong and intelligent, she was harassed for working outside the home as a teacher. She was brutally publicly beaten for educating other women about their rights. When her equally intelligent and strong-willed daughter also started getting death threats, they decided to leave. Roya 30

traveled on foot with four of her children. They walked a distance the equivalent of Seattle to New York, braved an open sea journey, and gave thousands of dollars to unreliable smugglers to get them to safety. She made it to Germany before borders closed; her children are able to attend school, and they are awaiting asylum. Ali lost his left leg at the age of 14 when About the Author a car bomb exploded on his way to school. Elizabeth is an artist and After his village was attacked, he helped mother of six. She was born bury the bodies of 355 friends, neighbors and raised in Utah Valley and family. Then he left, walking on a and after 14 years out of state scavenged prosthetic leg, often carrying and country, is happy to be living again in the shadows his small nieces and nephews. Through of Timpanogos. She is a the generosity of others he has found a founding member of TSOS. new leg and a hopeful place. Musa, like most of them, is still waiting. Because of his work for the Afghan army, he was attacked. He barely survived the bombing and is now out of imminent danger, but still must keep his identity secret. Musa lives in a refugee camp with his parents, disabled brother, wife, and newborn son, anxious to work, to do something, but only given the option to wait, and wait some more. There are so many stories, so many people like you and me. Zarrin, whose life was threatened for teaching in a girls school. Akhtar, whose successful business was bombed to oblivion. Omed, a ten-year-old chess whiz. An anesthesiologist, a reporter and track star, a taxi driver and a medical technician. The refugee crisis is far from over. Any solution requires help from all sides, and there is much that can be done from afar. Needs are various (including food, legal aid, moral support, friendship, language and job training, medical and psychological care, and political action), as are our own resources and skills. Resources and ideas can be found on our charity’s website, We invite all to share these stories via social media or word of mouth. Look for Their Story is Our Story (TSOS) on Instagram, Facebook, Twitter and YouTube (@tsosrefugees). Our greatest weapon against all workers of terror is love. We all have “refugees” around us. This might include an immigrant, an outcast, an estranged family member, someone that is overlooked or left out. As we reach out in love to those in need, especially when we don’t understand them, we are serving the refugee. I found, in a small camp in Greece, that what these scarred, scared, gracious people really need is what all people need. Love. They need someone to reach out and take them in.

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Utah Valley Health & Wellness July/August 2017  

Welcome to our magazine, Utah Valley Health & Wellness. This issue features the following articles: It’s a Marathon, Not a Spring; The War...

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