Utah Valley Health & Wellness September/October 2016

Concussion Rehab Protocol INSIDE: Secrets to Being a Happy Mom Preventing Sports Injuries Senior Fitness: Adding Life to Your Years

Austin Collie and the Team at Cognitive FX

See page 16 SEPTEMBER/OCTOBER 2016

UTValleyWellness.com

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

Fitness

Benefits of Strength Training 8 Senior Fitness: Adding Life to Your Years 10

Financial The 3 Simple Rules of Building Wealth 22 The Five C’s to Obtain Financing

Outdoor Living

Nutrition

Eating Your Emotions – A Way Out 11 Make Family Meals a Routine Success 12 Food Preservation & Emergency Preparedness 14

Fall in the Garden

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SEPTEMBER/OCTOBER 2016 On The Cover: Austin Collie and the Team at Cognitive FX. Photo by Shelli Dame Photography.

Scenic Drives for Fall Colors 27 Cast Your Line and Catch a Memory

How I Got My Head Back in the Game 16 Preventing Sports Injuries 18 What You Might Be Missing

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Our Brains, Our Bodies, and Our Relationships 30 Secrets to Being a Happy Mom Communication Problems? 32 Strength in Weakness 34

Culture Roots of Knowledge

Family Wellness

Health

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36

Departments 31

Meet Our Staff 3 Letter from the Editor UVU Letter 6 Community Focus 7 Calendar of Events 38

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Triston Morgan Author, Family Wellness

Erica Hansen Author, Nutrition

Travis Lott Author, Fitness

Kelli Middleton Author, Fitness

Dave Young Author, Financial

Terrin Parker, PT Associate Editor

Tori Crane Associate Editor

Clint Wood Executive Editor

M E E T O U R S TA F F

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

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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.

Utah Valley Health & Wellness Magazine | September/October 2016 3

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FROM THE EDITOR

During a recent conversation with my wife, I made a comment to her regarding my desire to someday own and operate a small farm. Though my comment and desire was sincere, my wife’s reply was filled with prolonged laughter. “Oh, I can’t wait to see that,” she replied, rolling her eyes. Then, she looked back at me with a bit of concern on her face, as if to say, “Is he being serious?”

To be clear, my wife does not harbor any negative feelings toward a farmer or the farmer’s way of life. The hesitancy in her ability to fully support my idea for our future likely stems from the fact that she knows that the work a farmer does is much more intense, difficult, frustrating, and time consuming than my little vision for the future cared to account for. Her positioning is justified. I do not have any background in the agricultural sciences. I do not have any close family or friends that could teach or train me to be remotely successful as a farmer. My personal experience is weak at best. Honestly, I have a hard time growing tomatoes in 5-gallon buckets in my back yard.

Regardless of my potential, or lack thereof, I have nothing but admiration for farmers and the work they perform. Life on a farm can be rewarding, I’m sure. However, it is a lifestyle that also teaches you to deal with adversity and failure. Paul Harvey famously outlined the plight of a farmer in his 1978 address entitled, “So God Made a Farmer.” In his legendary cadence, Harvey details the struggles a farmer endures to see that his livestock is cared for or that his crop reaches its full potential. In a way only Paul Harvey could do, the listener is left with both a romantic and compassionate picture in their mind’s eye of what life on a farm must be like.

Thankfully, you don’t have to be born into a farming family to learn this unique art. Programs like FFA (Future Farmers of America) and 4-H are designed to introduce children and teenagers to a variety of areas, including agriculture, environmental, and animal sciences. Through 4-H programs, area youth can also learn about citizenship and leadership, as well as art, science, technology and math. These programs would not be successful without experienced teachers and mentors. Additionally, these programs can be credited with helping to produce the next generation of successful area farmers and agricultural related professionals.

So please, as you stroll down the aisles at local farmer’s markets, take the time to thank these men and women for their work. You can thank them for the locally produced food that is readily available to you within 24 hours of being harvested.

You can thank them for getting started before the sun comes up and not ending until way after dark. Extend to them a “thank you” for caring for the land and animals that help sustain us. And, you might also want to thank them for carrying on family legacies that stretch back to the earliest days of our valley’s settlement.

Lastly, as you enjoy the fruits of someone else’s labor this fall during the harvest season, I’d encourage you to think kindly on those that made your butternut squash soup a possibility, or who helped add a touch of sweetness to your fresh peach pie. I am sure they’d appreciate it!

Clint Wood Executive Editor

Utah Valley Health & Wellness Magazine | September/October 2016 5

It’s that most wonderful time of the year. No, not the holiday season. It’s back to school time!

In this Valley, more than 140,000 students returned to K-12 classrooms while another 70,000 students engaged in their higher education pursuits.

Whether a kindergartener just starting formal education or a college senior enrolled in capstone coursework, that first day of class brings an air of excitement and a few butterflies of uncertainty.

Most important, the first day of class represents one more step toward achievement of that student’s educational, professional, and personal goals.

And, as individuals achieve their educational goals, society as a whole is benefitted. Research consistently shows that individuals with higher levels of education are more likely to be employed, engage as active citizens, lead healthier lifestyles, and enjoy an increased overall quality of life. From an economic standpoint, a portion of Utah’s competitiveness and success can be attributed to its educated and trained workforce.

At UVU, we are educating more and more Utah Valley and Utah residents, and a very high percentage of our graduates live and work in Utah, contributing to our economy and communities. True to our roots as a technical college, UVU students find opportunities to learn and excel in career and technical fields including automotive, construction, and culinary

Linda Makin VP of Planning, Budget & Human Resources Utah Valley University As VP of Planning, Budget & Human Resources, Linda supervises the offices of Institutional Effectiveness and Planning, Budget, Institutional Research and Information, Human Resources, Equal Opportunity/Affirmative Action, and Policy. She manages UVU’s Planning, Budgeting, and Assessment (PBA) process and serves as the university’s chief budget/planning officer, policy administrator, and NWCCU accreditation liaison officer. Linda has over 35 years of higher education experience--all right here at Utah Valley University.

Linda is actively engaged with the Society for College and University Planning (SCUP), presenting at their international conferences on the connections between planning and budgeting; planning, assessment and accreditation; and UVU’s unique mission.

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arts. As a reflection of Utah Valley’s changing and diverse economy, UVU students may pursue studies in computer science, technology, arts, sciences, public services, humanities, education, health, business, and numerous other fields. Through our engaged learning pedagogy, students combine traditional academic and hands-on learning which contributes to the professional success of UVU’s graduates.

As August concluded, UVU campuses are bustling again with the energy of tens of thousands of students eager to begin the semester’s learning journey. As Plato wrote, “The beginning is the most important part of any work.” These students are always welcomed, mentored, and taught by highly qualified faculty and staff committed to their individual student success.

As students engage in their coursework and activities, they will find new opportunities for learning, involvement, discovery, refinement, creativity, development, and achievement.

For students throughout our community, the beginning of another school year is one of the most wonderful times of the year!

Linda Makin

Linda Makin VP of Planning, Budget & Human Resources Utah Valley University

Community Provo City Provo is undoubtedly a beautiful place. With the stunning Wasatch Front peaks to the East and a serene Utah Lake to the west fed by the roaming Provo River, there is never a shortage of nature or recreation to be found. For fans like me of walking and gentle hiking there’s plenty of land to cover. Some of my favorite times are spent being immersed by the incredible places we have in Utah County.

Here is a short list of some of my very favorites and want to share them with you.

Who knows - maybe we’ll run into one another as you consider these trails for your next outdoor jaunt in Provo!

Rock Canyon – Rock Canyon Trailhead is located at the end of North Temple Drive in Provo. The trail is 6.2 miles from the trailhead to Rock Canyon Campground on Squaw Peak Road. Provo City maintains the trailhead and the United States Forest Services (USFS) maintains the trail. Along Rock Canyon Trail there are numerous rock climbing areas.

Provo River Parkway – This trail spans a total of 30 miles starting at Utah Lake up into Provo Canyon. The trail within Provo City limits is approximately 7.5 miles and the time to travel the trail within Provo is about 4 hrs. The trail is accessible at various points within Provo. Two main access points are the Geneva Road Trailhead at Geneva RD and 350 N, and the Lakeshore Trailhead located near the intersection of Lakeshore DR and 470 N. The Slate Canyon Trail – Everyone who does this trail loves it. It crosses paths with the Bonneville Shoreline Trail and is located off of Slate Canyon Dr. At the summit of Slate Canyon Dr. there is a sign for the Bonneville Shoreline Trail. The Slate Canyon Trail heads east and the Bonneville shoreline trail heads north. The trail is approximately 3.7 miles where it connects into the Slide Canyon Trail. Provo City maintains the trailhead and the National Forest Service maintains the trail.

Airport Frontage Road – It may not sound like much but this is a really fun and unique trail that offers an interesting view of the Provo Airport with a great view of the mountains to the east and also a beautiful close up view of Utah Lake. You can access the road from Center Street just before entering Utah Lake State Park.

Big Springs Trailhead – Big Springs is accessed at the parking lot at Big Springs Park. The trail is one of Provo’s longest and most beautiful trails extending through Big Springs Canyon and meets up with Rock Canyon Trail. It is accessible to hikers, bicycles, and horses. The trail is named after the natural springs found about 1.8 miles into the trail.

Bicentennial Park Boardwalk – Bicentennial Park is a beautiful outdoors recreation area in southern Provo, but what most people don’t know is that it houses a wetland area and natural springs complete with an incredible boardwalk. Specifically designed to help you get closer to nature, this is one local treasure you won’t want to miss! Bicentennial Park is located at 1440 S. 1600 East in Provo. You can find the boardwalk at the southeastern end of the park-near the pond.

Mayor John Curtis, Provo City

With the stunning Wasatch Front peaks to the East and a serene Utah Lake to the west fed by the roaming Provo River, there is never a shortage of nature or recreation to be found.

Utah Valley Health & Wellness Magazine | September/October 2016 7

Benefits of

Strength Training

By Kelli Middleton Tell me if this sounds familiar… You wake up, spend a long day at work, run several necessary errands, and end up coming home hungry and exhausted. You know you should go to the gym, but the thought of even putting your gym shoes on seems overwhelming, let alone working out. So why do it?

What is your why? Increase strength? Weight loss? Improve overall health? Knowing your why is what helps you dig deep, and push through those hard days. Regardless of your goal, strength 8 www.utvalleywellness.com

training will benefit you, and I’m going to show you how.

First, let’s clear up a big misconception. One of the biggest complaints I hear in regards to lifting weights comes from female clients who think they will resemble The Incredible Hulk after picking up a weight. That could not be farther from reality.

Unfortunately, many male readers are probably nodding their heads in affirmation to the hours spent in the gym trying to put on size. It takes a lot of time and work to build muscle, and it certainly doesn’t

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Here’s how you can modify your strength training, no matter what your goals are.

The key is knowing how to adjust your lifts to accommodate your goals. I like to break it down like this: Goal:

How many?

How much?

Endurance

15-20

40-60%

Hypertrophy (bulk)

8-12

50-75%

Strength

1-5

80%

How many: This is how many repetitions should be done in a single set How much: This is the percentage of your 1RM you should be lifting. (RM meaning repetition maximum, the maximum amount of weight you can lift in a single maximum effort).

Now that you know the how of strength training, let’s get into the why.

One in every three Americans has high blood pressure. This means you or one of the two people sitting next to you have high blood pressure and may not even know it. This is a major concern because it is the number one precursor to deaths in the United States, leading to heart disease, stroke, and other serious health conditions.

Long-term strength training can decrease both systolic and diastolic

FITNESS

blood pressure to help prevent these diseases.

Most people are drawn to strength training by the affect it has on body composition. Strength training will make you look and feel better. As we age, we lose both muscle mass and bone density. Proper strength training will increase bone density, and improve About the Author overall joint health. Building muscle Kelli is a NASM CPT will not only make you look more and is FNS certified. She currently trains clients at toned, but it also aids in weight loss by Vasa Fitness. Kelli earned her speeding up your metabolism. During Bachelor of Science Degree in strength training, your muscle is actually Exercise Science from Utah broken down. This causes your body to Valley University where she currently teaches Fitness for work harder to repair itself and takes Life. somewhere between 24-48 hours. This helps speed up your metabolism during the process, keeping those extra pounds off!

Why do I love strength training? Stress relief! I love the way I feel after a good weightlifting session. Weightlifting has been proven to release endorphins, leaving you feeling happier, feeling less stressed, and getting better sleep. Whether it’s how you start your day, or finish it off, you’re going to find yourself on an accelerated path towards achieving your end goals.

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FITNESS

Senior Fitness:

Adding Life to Your Years

By Michelle Wakefield

What if I told you there is something you can do for just thirty minutes a day that will significantly improve your happiness and well-being, and add years to your life? Would you do it? Well, that “thing” is… you guessed it: exercise. Although exercise and physical activity are among the best things you can do for your health, some older adults are reluctant to exercise. Perhaps they are afraid that exercise will be too hard, or that physical activity will harm them. But studies show that “taking it easy” is much more risky. Lack of physical activity can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Exercise has been proven to help prevent or delay many diseases and disabilities, including some types of cancer, heart disease, and diabetes. It improves health in the frail or those with diseases that accompany aging. It helps us with our daily tasks of carrying groceries, climbing stairs, and reduces our dependency on others. For some, exercise alone is enough to improve mood and relieve depression. It can restore flexibility, accelerate recovery from an injury, and give us the energy to walk farther and dance longer.

For the most part, when older people lose their ability to function independently, it doesn’t happen just because they’ve aged. It’s

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usually a result of not being active. Our bodies are designed to stay active! We About the Author are meant to move. Unfortunately, with Michelle is the Fitness the introduction of modern conveniences Coordinator for the our moving has steadily declined over the Provo Recreation Center years. As we get older, our bodies start to and Jammer for Zumba Fitness. She holds National reflect our lifestyles. We are the product certifications in group fitness of what we eat and what we do… or for AFFA, ACE, and AEA, don’t do. as well as certifications in As the fitness coordinator at the Silver Sneakers, Zumba, Schwinn Cycle, UJam, Les Provo Recreation Center, there is one Mills, Pilates, etc. Michelle question I get asked over and over: “Why is a mother to three kids and do I need to exercise, and what kind of is very passionate about what exercise should I do?” Senior fitness fitness can do to change lives and improve the quality of programs are specifically designed to help living each day. seniors build strength, increase flexibility, improve balance, reduce memory loss, and enhance endurance. The programs can also be a preventative health care tool. In fact, if your gym offers Silver Sneakers, you could qualify for a free membership through your health insurance. At the Provo Recreation Center we also issue discounted rates for senior members. Classes aimed for seniors include: Aquatics (shallow water, deep water, Aqua Zumba®, boot camps), aerobics (Zumba Gold®, Silver Sneakers® Cardio Fit), stretching (Sliver Sneakers® yoga, tai chi), and weight lifting (we do offer a room that is strictly for seniors).

Classes are specifically designed for all different levels and abilities.

Seniors should slowly build up to doing 30 minutes of exercise, and if 30 minutes seems impossible, break it into two 15-minute (or even three 10-minute) intervals. Even just 15 minutes of moderately intense exercise can make a difference, according to a 2011 report published in The Lancet. A large health study in Taiwan followed about 416,000 people for an average of eight years and discovered that people who exercised just 15 minutes a day reduced their mortality (from all causes) by 14 percent, and increased their life expectancy by three years.

So… what are you waiting for? Get up! Get moving! Your body will thank you by adding years to your life, and life to your years.

Emotions

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NUTRITION

Eating Your

A Way Out

By Lauren Absher, MPH, RD, CD

Have you ever felt like you either had to avoid eating a certain type of food, or you had to eat it all, and there was no in-between? This way of thinking is often linked to emotional eating and can cause you to feel out of control with food. Emotional eating can impact your ability to cope with emotions in healthy ways. There is a way to break these habits and establish healthy eating patterns.

About the Author Lauren is a registered dietitian who has provided nutrition counseling for emotional eating and eating disorders for eight years.

She began Guided Eating, LLC in 2014. Her passion is helping others learn how to find a healthy balance so that food does not control their lives.

Comfort Food One of the most common emotional reasons for eating is a desire for comfort. However, while food may offer some temporary relief, the most common feelings that come after comfort eating are shame, guilt, or selfloathing. In addition to these emotional consequences, comfort eating often results in physical discomfort and digestive issues, which are anything but comforting.

Strategies Consider the following steps to combat any type of emotional eating: Find healthy ways to manage emotions. Many individuals find it easier to numb their emotions rather than actually feeling them. Geneen Roth, author and expert on emotional eating, has said, “If you don’t allow a feeling to begin, you also don’t let it end.” Professional counselors often help individuals learn how to experience, process, and work through varied emotions in healthy ways. One strategy you can use is to make a list of self-soothing strategies, and refer to that list when you want to eat for comfort. This list may include ideas for social connection, relaxation, physical activity, journaling, or self-pampering.

Eat enough during the day. Not eating enough during the day not only slows your metabolism down, it also sets you up for extreme hunger and overeating later in the day. When extreme hunger sets in, you may eat so quickly that you reach an uncomfortable level of fullness.

Even if you think you are not hungry during the day, you have likely gotten so used to your pattern of eating that you easily ignore hunger.

By the end of the day when you have more down time, your brain has time to register how hungry you are. If you feel ravenous, you likely did not get enough to eat during the day.

Establish normal eating patterns. Seek help from a dietitian who uses a non-diet approach if you do not know where to start. The dietitian can teach you appropriate portions. As you feel more comfortable distinguishing between your emotional “hunger” food and physical hunger, you can be more flexible with your food choices.

Give yourself permission to eat forbidden foods. The sooner you stop telling yourself “no,” the sooner you can eliminate the deprivation/ guilt cycle. To begin, plan to eat a forbidden food rather than eating it on impulse. This behavior change takes the power away from food and puts it back in your hands. As you learn to reduce emotional eating, be aware that giving yourself permission to eat in moderation is different from giving yourself permission to eat whatever you emotionally want, whenever you want, as much as you want. Professional dietitians and counselors can help you understand the difference.

Change your environment. Create awareness of when, where, why, how, and with whom you eat. I will offer you a few examples: 1. Instead of eating forbidden foods alone or in seclusion, such as in the bedroom (which perpetuates shame), eat with others.

2. Dish out an individual portion, and put the larger container away. Then give yourself time to reflect on physical hunger and emotions before getting seconds.

3. Consider starting out with buying single portions of forbidden foods at a restaurant, then work up to having these foods at home.

4. If you tend to eat food simply because you see it, store food in the pantry rather than on the counter.

5. Eat at a normal pace. This can increase your ability to savor the food and notice your satiety cues.

Avoid multi-tasking. The brain can only focus on one thing at a time. Multi-tasking reduces awareness of how much you are eating. It reduces the satisfaction that comes from awareness of color, flavor, texture, and smell. If you need to multi-task while eating, dish out a normal portion, and put the rest away.

Step by Step Changing food habits is a process, especially when you are challenging lifelong patterns. You do not have to implement everything at once.

Start with small changes, and build your confidence from there. Seek support from loved ones and professionals when needed. You can be successful at balancing your food choices and managing emotions one step at a time.

Utah Valley Health & Wellness Magazine | September/October 2016 11

Make Family Meals a Routine Success

By Erica Hansen MS, RD, CD

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uvhw | Backpacks, sharpened pencils, and carpools.

Check, check, check.

The new school year is underway, and in a few more weeks most families will be settled into their new normal routine for the school year.

Are regular family meals part of your routine?

Consistent family meals are just as important to your student’s academic and social success as homework and study sessions.

Research is replete with the developmental benefits including better performance in school, fewer risky behaviors, and fewer eating disorders among kids who share meals with their families.

When kids and adults are engaged in food preparation and sit down to eat together, everyone eats more fruits, more dark orange and leafy green vegetables, more whole grains, more calcium-rich foods, and fewer sugar sweetened beverages and fast convenience foods.

Children and adolescents are actively growing and essentially building their body a little bit every day. What raw ingredients are provided for building materials?

Food nourishes more than our cells and body systems. It also transmits a sense of identity and culture. Food gives us an opportunity for connection.

Researcher and best-selling author Brené Brown, PhD, often states that humans are hard-wired for connection. Each of us requires genuine authentic connections with others to give meaning to our lives. Food gives us a common ground to nurture those connections.

Eating with others improves our well-being nutritionally and psychologically.

To have successful family meals, consider the following suggestions: Plan ahead People who plan meals ahead of time eat better, weigh less, and have fewer incidences of chronic disease. When we sacrifice time to think deliberately about our food, we make better choices.

Try these time-saving tips: 1. Make a list of all the entrees your family enjoys eating and keep it in a visible place. When you’re stumped about what to plan, consult your list instead of reinventing the wheel.

2. C hop vegetables in advance on slow nights so they’re ready to cook or have plated for dinner another night.

3. Take out meat to thaw the night before so something is ready to cook when it’s time for dinner.

4. Try slow-cooker meals you can begin in the morning and enjoy later.

5. D ouble or triple an entree when you cook so you can have leftovers or freeze a whole batch to eat later in the month.

6. P repare as much of dinner as you can while you’re cooking breakfast or lunch so you have less kitchen clean-up at the end of the day.

NUTRITION

About the Author Erica Hansen is a registered dietitian who owns the nutrition consulting company, Foods That Fit. She specializes in working with individuals and organizations to make their health and lifestyle goals fit into real life. She believes that getting back to the basics-preparing good, wholesome foods at home--is the first step to improving health.

Ditch perfectionism A shared meal doesn’t have to be Pinterest-worthy. The idea of having to have picture-perfect family meals with perfectly-behaved children, all in attendance at the same time, with delicious time-intensive meals can debilitate us and rob us from the benefits of good food and great connections.

In a family, not everyone has to be present for the benefits to take hold. Perhaps one parent could eat with each child as they individually return from ball practice and dance classes. Even sitting down while one person eats and the other person visits is beneficial.

If dinner is always a flop, try breakfast, lunch, or after school snack pick-me-ups.

Keep it simple Though there are some who really enjoy preparing gourmet meals, don’t feel that you need to. Entrees and sides can be simple and still delicious and nourishing.

Grilled sandwiches, simple steamed and roasted vegetables, broiled fish, baked chicken, and fresh fruit are all perfectly acceptable options for dinner. Aim to include at least three foods groups and “safe food” options for picky eaters--foods that kids can feel confident selecting and enjoying.

Unplug Limit the distractions at meal times for more mindful eating, healthful choices, and meaningful conversations.

Keep the Peace Arguments at dinner time don’t just ruin the mood, they disrupt appetites. When tensions run high, adults and children make unhealthy food choices. Though it can be tempting to resolve conflicts when everyone is together, arguments can trigger coping skills like comfort eating.

Ideally, mealtimes should be enjoyable and safe for all present. Feelings of security allow us to branch out and try new foods and engage with others.

Don’t give up If you’ve tried making family meals a part of your routine in the past with no success, I encourage you to try again. You are not the same person, nor the same family today that you were yesterday.

Fueling our families well will bring dividends that are well worth our investment of time and energy. Even a few family meals more per week than you are currently holding will be beneficial--celebrate your successes and move forward with optimism.

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Food

Preservation Emergency

By Wendy P. Thueson

Growing up, I used to help my mother weed our garden on a little plot in our backyard. She would hand me a trash bag and ask me to pick one hundred weeds as a chore each week.

This was something I fought against, but now I realize and appreciate the value of her lessons as she taught me how to work hard at a young age from tasks like this around the house. We also preserved the fall harvest each year by canning and dehydrating what we didn’t eat.

Years later, as a young mother, money was tight with me taking care of our four little ones and my husband working. I learned in my youth how to make meals from scratch and stretch the money by growing and preserving a garden, which proved invaluable to my growing family.

Many of these skills have become lost through the recent generations. With fast food and packaged meals, we are able to keep very busy schedules for ourselves and our families and not have to worry about food preparation. As a result, however, our health has

deteriorated and our stress levels have increased.

Getting back to the basics, for me and my family, has improved our health and brought us closer together. I do work at home most of the time and I teach outside on occasion. I continue providing home cooked meals the majority of the time with occasional visits to restaurants when schedules are tight. I also teach my children these skills so they can take care of themselves when they are ready to go out on their own.

Creating balance in life can be a challenge, but as we have lightened our schedules, getting rid of things that aren’t as important, and focusing more on our family, we have noticed a big difference.

We often visit our “family store” in the basement and enjoy jars of canned peaches or pears, green beans, and the many other foods we have stored up. This has also helped us greatly as we live further out in the country and access to a store has not always been convenient.

Food Preservation Options: Preserving food is important for many reasons, one of which is for emergency preparedness. It is always good to have a year’s supply of food on hand, where possible. There are three things that destroy the nutritional value of food: water, heat and oxygen. Here are different methods that can be used to preserve food and the pros and cons of each.

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uvhw | Canning: This method uses high heats, which destroys over half the nutritional value of the food. Because there is water involved, it only lasts about 3 to 4 years. Get a good recipe book that accounts for altitude adjustments. If not done properly, botulism can develop, which can be deadly. Always be sure the lid is sealed before opening for use. If not, throw it away.

1. A Hot Water Bath is for foods that are high in acid such as tomatoes, peaches, pears, etc. Using a little sugar or lemon juice and salt will help preserve these foods for several years.

2. The Pressure Cooker method is for foods with lower acid content such as beans, squash, meat, etc. Because of the low acid, they need to be processed at higher heats and pressure to be sure they do not spoil on the shelf.

Dehydrating: This method can be done out in the air to dry produce and herbs using mesh dryers for a day or two. Be sure to keep it out of the sun. An electrical dehydrator may also be used for produce and meats for jerkies. Most of the moisture is removed from the food and dried. Heat is present and about 40% of the nutritional value is lost. The food will last about 2-4 years.

Freezing: Using freezer bags, food may be frozen from 3 months to one year. The longer it is in the freezer though, the more prone to freezer burn it becomes. The nutritional value of frozen foods decreases by about 20% or more and the texture of beans, cheese, and other foods often changes.

Freeze Drying: There are companies who offer freeze dried foods including fruits, vegetables and pre-made meals in cans. This is how the astronaut food is made. It is very light weight and dried quickly, taking all of the liquid out. There is no heat applied during the process so the nutrients stay intact. When rehydrated by adding water or allowing your saliva to mix with the food, it tastes like the original version and has a very similar texture. These are expensive to purchase but there are now home models available to freeze dry your own food that takes about 24 hours to process about 6 pounds of food. The food lasts 20+ years, making this the best method to preserve.

Fermenting: This process is done with a brine which is a mixture of salt and water and sometimes vinegar, which produces lactic acid. This is the way our ancestors would preserve food without refrigerators. The added benefit of fermentation is that probiotics naturally form which are excellent for gut health and highly recommended to eat regularly. Sauerkraut, kimche and other vegetables like carrots, onions, garlic, etc. may be fermented. Again, water is present so the food will go bad over time.

Preserving food in a variety of ways is great to do with your fall harvest to ensure you and your family have nutritious and delicious food to eat during the winter. You may also buy produce at local farmer’s markets in bulk to preserve. Always be sure to label and date each jar or package and rotate using the FIFO method (first in, first out). It takes a little work but when you get your family members involved, it can be really fun. Teach them the value of preparing their own food and they will take these skills into their adulthood to help feed and care for their families, too.

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

The following recipe was featured on Good Things Utah, July 21, 2016 with host Reagan Leadbetter.

Dill Pickles Yield: 3-5 pint jars Ingredients: 8-10 small pickling cucumbers 1 bay leaf 1 weed of dill 1-3 cloves of garlic, peeled 1 teaspoon dill seed 2 cups water 1 cup distilled vinegar 1 Tablespoon pickling salt Instructions: 1. In a quart jar, place the bay leaf, dill weed, garlic and dill seed.

2. Combine water, vinegar and pickling salt in a saucepan and bring to a boil.

3. Scrub cucumbers and put in jar whole or cut into spears or chips. Pour liquid mixture in the jar, leaving ¼ to ½ inch head space.

4. Wipe the top of the jar and put the lid on.

Bring a water bath canner to a boil and process jars for 5 minutes.

Utah Valley Health & Wellness Magazine | September/October 2016 15

How I Got My

Head Back in the Game

By Austin Collie

It was December of 2010. I was sitting on a training table inside Lucas Oil Stadium in Indianapolis, making a phone call to my wife. She had given birth to our first child a few days earlier, and I was calling to reassure her that everything was alright. It was one of the last games of the season, and our second meeting with the Jacksonville Jaguars. The only thing I recall about the incident was getting ready to catch the ball, and then being face down in the turf with the Colts’ training staff around me. It was an all too familiar scene to the first concussion I had received, just a month and a half before, in Philadelphia. While sitting on that training table, it was pretty clear that I wouldn’t be finishing out the remainder of the 2010-11 season with the Colts.

During the next week I would go through the NFL’s concussion protocol, getting a standard MRI, seeing an independent neurologist, and eventually being told to just “take it easy” during the off-season. One common trait almost all professional athletes share is our desire to identify any weaknesses we may have, and make sure those weaknesses become strengths.

Naturally, my first priority during the off-season was getting my concussions dealt with and decreasing the possible long-term effects. Just resting and hoping it didn’t happen again didn’t sit well with me. For every other injury I had experienced throughout my career, I was told precisely what areas were affected by the injury, and was given an active rehabilitation protocol. This allowed me to strengthen the area affected in order to eliminate any overcompensation or chance of re-injury. It didn’t make sense to me why I wouldn’t take the same approach with the injuries my brain sustained.

I was first introduced to Dr. Alina Fong and Dr. Mark Allen in January of 2011.

I had heard about a scan they developed years before, Functional NeuroCognitive Imaging (fNCI). This scanning technology is significantly different than the MRI I had received after both of my concussions. This scan required me to

Photo above and to left courtesy of BYU. Photo at right courtesy of the Indianapolis Colts.

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uvhw | take several psychological tests as I was being scanned. They weren’t just taking pictures of the physical state (structure) of my brain, like a normal MRI does, but they could actually see how my brain was functioning in real time. This technology also gave them the ability to identify areas of my brain that had been compensating for other areas that weren’t pulling their weight due to the concussions I sustained.

To me, as an athlete, this made complete sense.

After the scan, I was given an active rehabilitation protocol. I had been looking for this protocol, and it gave me the best opportunity to strengthen those areas that had been affected. I returned to play the next season with complete confidence that I had received the best treatment available. I experienced one other concussion since the first meeting with Dr. Fong and Dr. Allen, and I still continue to implement the personalized rehab they had given me to help insure that my brain is as balanced and healthy as possible.

During treatment I worked with numerous specialists, using multidisciplinary approaches, all with one goal: to help improve my brain function and reduce my symptoms. I participated in a variety of exercises for my brain, and my body. The combination of exercises focused on improving my balance, reducing dizziness and nausea, and improving visual tracking and processing so that my depth

H E A LT H

perception and peripheral vision were working correctly, making it easier to catch a pass downfield and keep my focus on the game.

EPIC treatment is different than any other treatment I have gone through. The exercises are focused on establishing a routine and finding the balance between timely activities and timely rest.

I have been to numerous neurologists and concussion clinics around the country, and without a doubt, CognitiveFX in Provo, Utah, is in a league of their own. They have seen hundreds of patients since opening their clinic two years ago, and had wonderful success with the week long EPIC treatment they currently offer.

For more information on CognitiveFX, visit their website: www. cognitivefxusa.com.

Photo by Shelli Dame Photography.

Utah Valley Health & Wellness Magazine | September/October 2016 17

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H E A LT H

Preventing Sports Injuries

By Dr. Eric Brady, DC, DACBSP, Board Certified Sports Physician Fall is a special time of year. It’s cool, but not cold, the colors are popping on the trees, and the smell of fall sports is in the air! There are many things you can do before and during the season to perform your best and avoid injury.

First, get some sleep! Student athletes need 8-10 hours of sleep per night to recharge their muscle batteries, otherwise the muscles stay tight and tired, and aren’t able to recover from the previous day’s practice or game. Next thing you know, you just pulled a muscle. Go to bed early and beat your opponent!

Second, eat right. Avoid soda or candy, and try to limit red meat and packaged food. Go to the fish and vegetables like the pros do! Your body will feel stronger, and you’ll have the right fuel to keep your energy up and keep you going all day long.

Third, don’t forget to stretch and do strength training. There is some debate on the benefits of stretching. Simply put, dynamic stretching (moving while you stretch) is best before strenuous activity, and static stretching (holding a stretch) is best done after or between workouts.

Most elite athletes are very flexible, so don’t let someone tell you static stretching is not needed. However, most flexibility comes from combining stretching with strength training. Yoga is very helpful at achieving this balance. In addition, you should weight train the muscle groups you use a lot in your sport and want to keep loose.

For example, athletes in running sports should do Olympic lifts to strengthen the hips which will help their hamstrings stay loose.

It’s especially effective to static stretch right after you’ve done a lift on that muscle group. Hamstring and calf tightness will melt away if you stretch them between each set.

Last but not least, take control of your body. Don’t let coaches or teammates push you into doing too much, too soon. I see so many shin splints, stress fractures, groin pulls, and other overuse injuries that result from doing too much, too soon. You need to spend the first two to four weeks before the season working your body into shape and avoid doing the same exercise two days in a row, including running. You need to cross train until your body has built up the tendon and bone strength to match your muscle output. Listen to your body. If your coaches are overdoing it and you are getting a pain somewhere, talk with them right away. If they don’t listen and adjust your workout, then see a sports doctor who will help you protect your body from long term injury. Don’t be afraid to take a day or a week off, and then come back fresh. I have lots of NFL, professional, college, and high school athletes that wish they would have let their bodies recover properly so they didn’t ruin their career. (Google Luke Staley in the Deseret News for a great article on this subject.)

Play your best and have fun!

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About the Author Dr. Eric J. Brady is the owner of Provo Sports & Family Chiropractic in Provo, UT

Opening September 12th in Provo 320 W. Riverpark Dr. #255, Provo, UT

Since 2011, the providers at Southwest Spine & Pain Center

Dr. Eric Freeman

have delivered unprecedented, world-class spine and pain care to individuals residing in the Southwestern and Northern regions of Utah. The board certified physicians, highly skilled nurse

Board Certified Pain Management Physician

practitioners, and dedicated physician assistants have a passion for treating patients, and it shows.

“Anyone who has ever experienced chronic pain knows it is something that will stop every aspect of your life,” Dr. Rick W. Obray, the co-director of Spine and Pain Medicine at Southwest Spine & Pain Center, said. “It doesn’t matter how strong you are or how tough you are; over time, if it’s not treated or taken care of, it’ll wear you down. At SSPC, we try to help patients deal with that. We give them tools to get back out there and live life again.”

Southwest Spine & Pain Center has become a staple in many communities throughout Utah, including St. George, Cedar City, Richfield, Logan, Hurricane, and Mount Pleasant. Their comprehensive, multidisciplinary treatment approach and highly advanced pain therapies may have something to do with their success. Since the very beginning, Southwest Spine & Pain Center has aimed to eliminate the inconvenience of accessing specialty treatment typically only available in larger towns.

With seven clinics located throughout Utah, Southwest Spine & Pain Center has decided to open its eighth location in Provo. Patients can now receive world-class pain management in Utah’s third-largest city.

Similar to the other Southwest Spine & Pain Center locations, the Provo clinic will offer initial consultations and ongoing treatment to patients suffering from acute and chronic pain.

Patients can look forward to compassionate care from exceptional medical professionals as well as leading-edge therapies that include steroid injections, nerve blocks, neuromodulation treatments, and minimally invasive procedures. The Provo location will be lead by Dr. Eric Freeman, a board certified pain

SouthwestSpineandPain.com Same Day Appointments Are Usually Available

management physician who is new to the practice.

In 2003, Dr. Freeman graduated summa cum laude from Brigham Young University. Shortly thereafter, he received his medical degree from The Ohio State University in 2008, graduating magna cum laude. Dr. Freeman completed his residency program in anesthesiology at Mayo Clinic in Rochester before finishing his fellowship training in pain management a year later. Dr. Freeman is double board certified in anesthesiology and pain management.

Before joining the Southwest Spine & Pain Center team, Dr. Freeman spent three years as a pain specialist at Rockford Pain Center in Rockford, IL. He considers himself fortunate to have surrounded himself with talented, honest, caring, and hardworking people at several workplaces in his career, such as the Mayo Clinic and now, Southwest Spine & Pain Center.

Much like the rest of the team, Dr. Freeman believes it is immensely satisfying to meet a person, perform a procedure or initiate a treatment, and observe a significant improvement in pain and functioning. Utilizing minimally invasive techniques like spinal cord stimulation to achieve improvement in pain is a particular interest of his, but he looks forward to working with his colleagues to provide the best possible care.

Get to know Dr. Freeman and the rest of the Southwest Spine & Pain Center team by calling to schedule an appointment today!

385.203.0246

Utah Valley Health & Wellness Magazine | September/October 2016 19

uvhw |

H E A LT H

By Dr. Craig Rigtrup At least once or twice a month, I see patients well into their thirties, and even forties, who inform me that they have never had an eye examination. They claim that their vision has always been very good, and that they have had no need for a comprehensive examination.

They are also very surprised to walk out of our office a week or two later with their new glasses – and can’t believe what they have been missing! Many wonder, How long have I been struggling to see?

Could I have performed better as a child in school, and even sports?

The school years are a very important time in every child’s life.

All parents want to see their children do well in school, and most parents do all they can to provide them with the best educational opportunities. However, too often, one important learning tool may be overlooked – a child’s vision.

It has been estimated that as much as 80% of the learning a child does occurs through his or her eyes. Reading, writing, chalkboard work, and using computers are among the visual tasks students perform daily. A child’s eyes are constantly in use in the classroom and at play. When his or her vision is not functioning properly, education and participation in sports can suffer.

As children progress in school, they face increasing demands on their visual abilities. The size of print in schoolbooks becomes smaller and the amount of time spent reading and studying increases significantly. Increased class work and homework place significant demands on the child’s eyes. Unfortunately, the visual abilities of some students aren’t performing up to the task.

When certain visual skills have not developed, or are poorly developed, learning is difficult and stressful. Some signs to watch for include: 1. Avoiding reading and other near visual work as much as possible.

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2. Attempting to do the work any­ way, but with a lowered level of comprehension or efficiency.

3. Experiencing discomfort, fatigue and a short attention span.

Some children with learning difficulties exhibit specific behaviors of hyperactivity About the Author and distractibility. These children are Dr. Rigtrup has been in private practice at C.L.R. often labeled as having attention deficit Vision, PC (his initials) hyperactivity disorder (ADHD). However, for over 10 years, with undetected and untreated vision problems offices in both Springville and Provo. He received his can elicit some of the very same signs undergraduate degree from and symptoms commonly attributed to Brigham Young University in ADHD. Due to these similarities, some Human Biology, and attended children may be mislabeled as having Optometry school at Southern College of Optometry in ADHD when, in fact, they have an Memphis TN. undetected vision problem.

Because vision may change frequently during the school years, regular eye and vision care is important. The most common vision problem is nearsightedness or myopia. Some children have other forms of refractive error, like farsightedness and astigmatism.

In addition, the existence of eye focusing, eye tracking, and eye coordination problems may affect school and sports performance.

Eyeglasses or contact lenses may provide the needed correction for many vision problems. However, a program of vision therapy may also be needed to help develop or enhance vision skills.

If you or your child have never had an eye examination (beyond passing a driver’s vision test or vision screening at school) it is important to establish a good baseline for your eyes. Who knows what you might be missing!

uvhw |

H E A LT H

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www.xagemedicalspa.com Utah Valley Health & Wellness Magazine | September/October 2016 21

The 3 Simple Rules of Building Wealth

By Dave Young

Legend has it, Albert Einstein was once asked what the greatest invention of all time was. His answer? Compound interest. I am often asked when and how an individual can start investing. Those who follow these three simple rules will have the potential to improve their lives significantly.

Rule #1: For compound interest to be truly powerful, it must have the benefit of time. The more time, the better. Think of it like a snowball rolling down a hill. It starts out small and then gets bigger and bigger the longer it rolls.

For example, compare two investors who each put away $2,000 a year and earn 10% annually. The first investor starts at age 19 and puts away $2,000 per year for eight consecutive years and then holds it there. The second investor waits eight years and then invests $2,000 per year for the next 38 years. At the end of the 38 years, the first investor’s account will have grown to $941,054. The second investor’s

account will be only $800,896. Because of the power of compound interest, the first investor avoids 38 years of payments and invests $60,000 less, but ends up with $140,158 more.

Small increases in rates of return make enormous differences over time. Everyone knows that a higher rate of return is better than a lower one. What most people don’t realize is that the benefit is exponential. A 15 percent rate of return is not merely three times more than a 5 percent rate of return. It can actually be anywhere from seven to seventy times more, depending on how long you invest. Start investing now.

Rule #2: You have to save money – and saving requires discipline. There are always plenty of reasons not to save. In your youth, you don’t believe you will ever reach retirement. Between the ages of 20 and 60, with kids, a house, cars, college, taxes, etc., there is never an ideal time to start saving.

Saving requires discipline. You must “pay yourself first” by putting aside at least 10 percent of your income. After paying yourself first, then pay the rest of your bills. The sooner you implement this habit, the sooner you will see your savings begin to grow. Otherwise, it will become one of those great ideas that never turn into reality. The key is to start now… because there will never be a good time to start. The

About the Author Dave Young founded Paragon Wealth Management in Provo, Utah 29 years ago.

His investment methods have attracted national and local attention. He has been interviewed by BusinessWeek, CNBC, the Wall Street Journal, the Deseret Morning News and other national and local media.

22 www.utvalleywellness.com

uvhw |

FINANCIAL

Disclosure: Paragon Wealth Management is a provider of managed portfolios for sooner you start, the greater the effect of compound interest.

In order to invest, you need to have extra or excess money to save. individuals and institutions. Although the information included in this report has Most people claim they don’t have extra money. The fact is that they been obtained from sources Paragon believes to be reliable, we do not guarantee its don’t have extra money because they spend everything they have. accuracy. All opinions and estimates included in this report constitute the judgment as of the dates indicated and are subject to change without notice. This report is Which brings us to the next rule.

Rule #3: Spend less than you earn. It seems like obvious advice, but it for informational purposes only and is not intended as an offer or solicitation with is often ignored. According to an article in Smart Money, Americans respect to the purchase or sale of any security. Do not rely upon this information to collectively spend more than they earn. This bad habit afflicts people at predict future investment performance or market conditions. This information is not a substitute for consultation with a competent financial, legal, or tax advisor and all income levels – those with less may feel as if the extra expenses are should only be used in conjunction with his/her advice. Past performance is not a a necessary evil, while those with more may assume their high income guarantee of future results. protects them from any future financial trouble. This mentality must be changed in order to build wealth.

I’ve known individuals who earn $40,000 a year but have the discipline to save $5,000 for the future. Although it may seem like a small annual amount, that money, over time, adds up to future A dynamic and proactive way to invest. wealth and security. In contrast, I have met others who earn $200,000 a year and spend $220,000.

This lack of discipline is a quick way to become broke, even if you have very good income.

Often, people assume that if you drive an expensive car or live in a luxurious neighborhood, you must be doing well financially. From my experience, this assumption is only accurate Where are about half the time. The rest of the time people retirement decisions are living beyond their means. They have no taking savings and their net worth is actually negative.

Would you like a second This group spends money faster than they earn opinion? Call today for a it. They appear to be successful, but eventually Complimentary No-Cost crash financially and are forced into reality.

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On the extreme side, I know people who earn over $4,000,000 a year who still regularly spend (801) 375-2500 more. Over the years, by spending more than paragonwealth.com they earn, they have destroyed their net worth.

This makes the point that a successful savings plan isn’t the result of earning more money. The critical element is having the discipline to spend less than you earn, regardless of how much you make.

Understanding these three simple rules is one thing. Having the discipline to implement them is another. Those who start investing now, SIX TIME WINNER save money, and spend less than they earn will be BEST OF STATE significantly rewarded.

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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 future results.

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12/1/15 1:09 PM Utah Valley Health & Wellness Magazine | September/October 2016 23

The Five C’s to Obtain Financing By aga merx, SBA Department Manager, Bank of American Fork

With a growing, stronger economy, many smallbusiness owners are looking for loans to expand their operations. An owner may need working capital to support the company’s growth, want to consolidate debts into one loan on more favorable terms, or purchase additional real estate and equipment.

Regardless of why a small-business owner is looking for financing, lenders usually apply the same rules to assess the financial wherewithal of the business.

Financial institutions assess the quality of the potential loan by testing the “Five C’s” of credit. The “C’s” are: character, capacity, capital, conditions and collateral. As a business owner, here are the five areas to consider as you prepare to obtain financing and assess how you’re doing. Each is important.

24 www.utvalleywellness.com

uvhw | Character typically shows a small-business owner’s willingness to repay the loan. Lenders collect three years of financial statements to see trends and behaviors that borrowers display. Typically, three years is a long enough period of time for a small business to encounter a hiccup, a difficulty, or other hard times. By looking at the borrower’s behavior during a difficulty, the lender will learn how the borrower reacted when he had his back up against the wall. Did he continue to pay the obligations? Did he short-sell his property or close a company or line of business? These can be indicators of the borrower’s character.

Capacity is the borrower’s ability to repay the debt. Lenders will study cash flow of the business because, in the end, cash flow pays the bills. Many lenders do not want to rely on liquidating collateral or ask guarantors for payment to pay the loan back. Financial institutions study the income and expenses and the flow of cash in and out to assess the viability of the company and its ability to repay all of its obligations.

Capital helps a lender to measure a small-business owner’s ability to withstand adversity. Usually when a borrower purchases real estate or equipment, the lender will ask for some down payment. Lenders want the borrower to have some “skin in the game.” In addition, growth is supported by liquidity and capital so a business doesn’t run out of cash before it reaches profitability at new stages of the business operations.

Conditions include adversity facing a business. Conditions essentially comprise the industry and market trends. A contributing factor to a small business’ success is the environment. Lenders look at

FINANCIAL

trends in the borrower’s particular industry, the competition, and the feasibility of any greater success or slow-down in the economic conditions. These factors could affect the ability of the borrower to repay the loan.

Collateral is the equipment, real estate, accounts receivable or other business assets that secure the loan. The About the Author reason the lender wants collateral is to aga merx is a vice president encourage the borrower to repay the loan. and SBA department manager for Bank of American Fork.

With the thought of losing collateral, A challenge in SBA lending is some borrowers have an added incentive keeping updated on constant to continue making payments on loans. change in procedures and news When there is a shortfall of collateral, from the SBA, so merx keeps up on changes and educates lenders may ask guarantors to pledge their and coaches other loan officers. personal residences to provide additional merx prefers not to capitalize collateral. her name.

A financial institution will look at these five C’s of credit to assess the strength of proposed loans and the borrower’s ability to pay them back. Lenders have a saying that a good loan is the one that pays and pays and eventually pays off. If a small-business owner can prove their ability to pay the loan back and use the loan proceeds to drive the business to even greater success, then the economy improves, the communities grow, and the lenders are pleased!

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Utah Valley Health & Wellness Magazine | September/October 2016 25

in the Garden About the Author

By Dianne Farrer, Ph.D. You did it. You survived the spring and summer and are probably enjoying the fruits of your labors, literally! Now that fall is upon us, there are a few things you can do in your garden, which I will address briefly below, but more importantly this is the perfect time of year to focus your attention on your landscape!

Garden To Do’s: • Seed hardy fall crops the first part of August (beets, collards, kale, lettuce mustard, spinach, turnips) • Prep your fruit trees for winter and the coming spring by applying apple and peach borer control to prevent damage from pests • Mid-August transplant rest of fall crops, broccoli, kohlrabi, etc… and seed snap beans beets, carrots, cabbage, radishes and spinach • The cool weather and light frost of fall usually result in excellent flavors in your fall garden, so keep those plants alive and healthy as long as you can so you can enjoy enhanced flavors • Clean up the garden when harvesting is done, put away cleaned and oiled tools, drain the hoses, remove spent garden plants – as decaying vegetables and fruit in the garden attract pests and disease September and October are the best months to work on your landscape. The soil temperatures are still warm encouraging great root growth, but the air temperatures are cooling so that there is little heat stress or drought stress on your plants. Unless you have bare root trees and shrubs, you should focus your energy on your landscape in the fall and spend the spring in your flower or vegetable garden.

Landscape To Do’s: • Now is the best time to plant a lawn, whether it is by seed or sod • Plant trees and shrubs that are in pots or balled and burlap, the warm soil will encourage great root growth, but the cooler air temperatures will not stress the plants • Put out your bulbs for beautiful spring color • Paint southwest trunks with white latex paint to keep the bark for burning during the winter months • Make sure to water your trees and shrubs really good before the winter arrives, but do the reverse for your lawn. Slowly try to reduce the frequency of watering while increasing the quantity of water applied. This will encourage a deep root system for your lawn which will be more heat and drought tolerant in the spring and summer • Fall is the best time to aerate your lawn. Also a great time to fertilize your lawn (once on Labor day and once on Oct 15th). The goal is to create the best root system possible so that spring and summer are a breeze for your lawn and that they can handle stress. Aeration will create great water and air channels in the soil for healthier roots and fertilizing heavier in the fall verse the spring will also encourage better root growth • Wrap delicate evergreens in burlap to prevent heavy snow fall from breaking branches during the winter Remember to always have fun in the garden, no matter the season.

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Dianne has a doctorate degree from NC State in Crop Science and Ecology.

She worked for the NC Department of Agriculture doing on farm consultations for six years. She now lives in Cedar Hills with her husband and two daughters trying to find ways to share her passion of plants and soils with others.

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OUTDOOR LIVING

Scenic Drives for Fall Colors

By Sarah Toller

About the Author

Fall is definitely my favorite season. When I moved to Utah Valley six years ago, I was mesmerized by sweater weather, pumpkin patches, and the changing of the colors. Utah Valley is full of incredible sceneries during the months of September and October.

Take advantage of this beautiful time of year with a scenic drive through Utah Valley’s mountains and canyons. Here are a few of my favorites: Alpine Loop One of Utah Valley’s most popular attractions, the Alpine Loop is absolutely breathtaking. This 20-mile scenic byway weaves through American Fork Canyon. To see even more gorgeous sights, stop for a lift ride at Sundance Mountain Resort. The Alpine Loop costs $6 for a three-day pass.

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!

Nebo Loop The Nebo Loop is the Alpine Loop’s lesser known sister but to the locals, Nebo Loop is the best drive around. The Nebo Loop has several fun stops such as Payson Lakes, the Devil’s Kitchen, and the Grotto Trail.

Hobble Creek Canyon Beyond Springville is Hobble Creek Canyon, another wonderful place to see the beautiful views that fall has to offer. The road runs through the right fork of Hobble Creek Canyon up to Strawberry Reservoir. Stop at Jolly’s Ranch for a picnic or the Hobble Creek Golf Course for a scenic round of golf.

Provo Canyon Take Highway 189 through the majestic Provo Canyon. The 40-minute drive to Heber is flanked by mountains covered in red, orange, and yellow. Don’t drive too fast or you’ll miss Bridal Veil Falls, a breathtaking waterfall on the right side of the highway.

South Fork Canyon Utah Valley’s best-kept secret is also one of its most beautiful. Access South Fork Canyon by going up Provo Canyon and then turning right at Vivian Park. South Fork Canyon has a grass park that is perfect to visit on a Sunday afternoon when you want to escape from the world.

So grab your family and friends and head up to the mountains to make the best of this fall season!

Utah Valley Health & Wellness Magazine | September/October 2016 27

r u o Y t s a C d n a e n i L

A H Y C CATEMOR M

By Matthew Gress On a warm Fourth of July a number of years ago, I was fishing on the Lower Provo River. The flows were quite high and I found myself looking for a spot where I thought I’d get into some fish. I finally settled on a fairly large back eddy created from a jammed log. The river was rushing by, but there was a calm in that eddy while the heat of the day was diminishing and shadows began to envelope the river.

Fish began rising to a hatch and everything came together. I had one fly pattern that looked just like the Pale Morning Duns coming off the water, so I tied it on. The rest of the afternoon and evening was a dream come true. Trout were endlessly sipping the surface and I hooked one fish in particular that was a veteran. It ran straight into 28 www.utvalleywellness.com

the current and down river. Within seconds I was into my backing just hoping I could land it. After what seemed like a full day’s work I landed the fish and the feeling was indescribable. I think back on this memory often, and sometimes wonder why I think about it so much. It wasn’t the size of the fish but the experience that made that afternoon so memorable.

Anyone fishing can have these opportunities. Young or old, novice or experienced, we can always be creating new memories and strengthening our relationships with the outdoors and others through fishing. We are very fortunate to have so many different waterways in the Utah Valley that are so accessible to us that facilitate our fishing experiences.

uvhw | One tool I use to better increase my odds of catching fish on community ponds is the Utah DWR stocking report (https://dwrapps.utah.gov/fishstocking/ Fish). This live webpage displays what bodies of water were stocked with fish, what species they were stocked with, and even what the average size of the fish was going into the body of water. There are many community parks that have ponds which are stocked frequently in the Utah Valley that can offer parents and kids other activities if patience runs thin for fishing. I enjoy Highland Glen Park Pond, Salem Pond, and Canyon View Park Pond. These areas are great for individuals that are just getting into fishing or those looking for a quick evening hook soak.

If you are looking for a body of water that is more of a day trip, or even an overnight, Silver Lake Flat Reservoir provides excellent fishing up American Fork Canyon. Camping is prohibited within 1/2 mile of the reservoir, but there are campsites up American Fork Canyon that can provide an excellent weekend getaway. Within 2016, the DWR has stocked cutthroat trout, rainbow trout, and even arctic grayling in Silver Lake Flat Reservoir. With the improvements made on the dam within the last year, this reservoir is ready for anything you can throw at it, including a fly or a lure. There are great hikes that head out from the reservoir as well, so you can expect a great day

OUTDOOR LIVING

or weekend outdoors.

For the avid fisherman, it is hard to beat the Provo River.

This blue ribbon trout fishery puts Utah Valley on the map as a fishing destination. The brown and rainbow trout once About the Author Matthew Gress is owner stocked here, have of Emerging Fly Co., a fly found their home and fishing guide service that the river is no longer specializes in on-river clinics, stocked, leaving the fish to naturally and outdoor marketing. You can find him working at the reproduce. You will find very healthy, Lehi Cabela’s, on Facebook, or wild fish that are wise to the way of the your best bet is on the river. fisherman. Because the river is so close to a metropolis, the Provo River can be quite busy, but always worth it.

There are parts of the river where only artificial lures and flies are allowed, so check regulations in accordance with the stretches of the river you plan to fish.

I have a passion for fishing, but it’s less about the fish I have caught or their size, and more about the experiences I have had around fishing and the people I have shared the outdoors with. Do some research, ask for information at a local outdoors store, grab a fishing rod, and go out to make your own memories with people you care about.

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About the Author

Our Brains, Our Bodies, and Our Relationships

Kayla is a therapist at the Provo Center for Couples and Families and earned her PhD at BYU. She is a licensed associate marriage and family therapist and specializes in working with couples dealing with anxiety, affairs, trust, and depression issues.

Her interest is in emotional regulation and how the brain, body, and relationships are all intertwined.

By Kayla Mennenga, PhD, LMFT-A Relationships are everywhere. We have relationships in our individual lives, in our corporate lives, and in our virtual lives. We are wired for connection. We yearn for that feeling of intimacy and bonding in romantic relationships and in friendships. Interestingly enough, our brains are wired for that, too!

Our brains are wired for us to feel, to sense, to understand, and to remember, especially as we experience relationships. As our brains are wired for connection, they interact with our surroundings in such a way that we respond, both positively and negatively, in our relationships accordingly.

Our Brain and Our Body Our brain is designed to protect us and to allow us to engage relationally and socially, and our brain has different systems that are activated that do just that. When both systems, the autonomic nervous system and the polyvagal system, are working together, social engagement is achieved. However, we live stressful lives and find stress at every turn in our daily routines. We know that stress impacts us; it can make us irritable, anxious, and can create health problems. Stress can also activate systems in the brain that impact the way we relate to friends, spouses, and 30 www.utvalleywellness.com

family members. When stress occurs, it activates the parts in our brain associated with the fight or flight system, activating our brain and our bodies to respond. Often when this occurs, we feel our heart rates increase, our skin becomes clammy or sweaty, and we often become anxious.

This process is a good thing, but when we are unable to deactivate the system to bring us back to a calm state, there are long term effects. Activating the parasympathetic system quickly reaches the prefrontal cortex, the front part of our brains associated with problem solving and critical thinking. The prefrontal cortex does not have a quick access back to the emotion center of the brain to help calm you down, so the cognitive functions of the prefrontal cortex shut down. This has important implications for relationships we desire.

Our Relationships As your brain and your body respond to a stressful stimulus, different systems activate in your body that decrease the ability to engage relationally and socially the way that we would like to engage. We become unable to attend to our partners or our friends, and our ability to problem solve also decreases. In addition, we lack active interest in others and have a reduced ability to process information. As different experiences take place, neurons fire together in the brain and wire together. This means that the more similar experiences you have, the more likely the similar response will take place for that memory/experience.

This wiring together regulates how the systems within us interact and how we interact with others. Heightened and chronic states of stress create more constant states of less engagement, less problem solving, and less capability to process information. We like to think that we have control over the emotions that are triggered; however, the emotions occur, but the reactions we have to the emotions is what we have a chance to correct.

In order to reduce the (almost immediate) impact of the reaction to the fight or flight response being activated, enhanced emotion regulation capabilities provide more room for someone to experience the immediate firing to the prefrontal cortex so that a better, more positive interaction can take place. Engaging in tools and skills that increase the ability to emotionally regulate can increase the positivity in relationships.

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Secrets to Being a Happy Mom

By Carol Kim, MS, LAMFT

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

I have a love/hate relationship with blogs, Instagram and Facebook. They’re great because they keep me connected with people I care about, but not so great when they intensify my perfectionist tendencies. On rough days, I often catch myself comparing myself to other moms – I scroll through their photos and think to myself, “How on earth is she keeping the house clean with four kids?” Or I don’t get how she looks About the Author good all the time whereas I can’t find time to Carol is a therapist at the brush my hair, or “How is it that her kids all look American Fork Center for like they came out of a Janie and Jack catalogue?”

Couples and Families. She is a licensed associate marriage Logic goes out the window as I become fixated and family therapist. on what I perceive the world views as the “perfect mother” and I slowly feel myself becoming unhappy.

As a therapist, this unhappiness sets off an internal alarm saying that I need to stop and process what’s happening. In moments of weakness, we often doubt ourselves. We lose confidence and forget about our unique capabilities and needs. We get caught up in what we perceive the world thinks our needs and capabilities should be. We believe we have to be perfect, and when we fall short of that unachievable standard we experience shame. The truth is obvious, but can be difficult to accept: we will never be perfect and that’s okay.

There are several things mothers can do to work through this damaging mindset: 1) Stop the comparisons. It’s easy to compare yourself to others, but it is important to note that we all come from different circumstances. Our upbringings, personalities, and hardships are different. Not only is comparing ourselves to others a bad idea that often leads to shame and despair, but we fundamentally lack the context to make an accurate comparison.

2) Adjust expectations. Take a deep breath and relax. Re-evaluate and figure out what is realistic and what isn’t. Before becoming a mom, I spent many years studying and working with families professionally. I had wonderful imaginations of how I would be as a mother. Then, when I became one, I discovered the bar was set so high I couldn’t even see it. It was overwhelming, so I had to compromise. 15-20 minutes a day of one-on-one quality time with my kids is fine. It’s okay if I go out once a week with my kids instead of 4 or 5 times a week. Those things are still accomplishments. Re-assessing what is realistic and planning to do less was a welcome relief; I discovered that I actually accomplish more because I’m in control.

3) Be kinder to yourself. It’s okay to have a moment when you are frustrated with your kids. Allow yourself to be imperfect and accept it with open arms. Fight the natural inclination to feel shame when you slip up – you’re only human.

4) Own your mistakes. Be an example to your kids of what it looks like to make mistakes and bounce back from them. Your kids don’t need a perfect mom, they need a happy mom who teaches them how to deal with reality. Show them that making mistakes is a part of life – this is a profound lesson that will serve them well. Living this lesson will empower you, too.

Perfectionism is a trap that can catch even the best of us, but when we recognize we’re stuck, we can take steps to get out. We’ll never be perfect, but with work we can be perfectly happy with that.

Utah Valley Health & Wellness Magazine | September/October 2016 31

Communication Problems?

By Triston Morgan, PhD, LMFT

32 www.utvalleywellness.com

When I ask couples what I can help them with, the most common response is “communication problems.” In my mind, this term has become a catch-all expression for couples who aren’t really sure what is wrong or who haven’t yet been ready to face deeper issues. They don’t realize they are actually communicating through non-verbal body language, yelling, or even the silent treatment. Problems arise because, as individuals, they don’t recognize the message being sent to them or even the message they are sending to their significant other. After exploring their situation further, I often find that there is much more going on than simple communication problems.

Let’s break down the idea of “communication problems” to see what could really be lurking underneath: 1. Uncomfortable emotions – Our primary emotions are often difficult to feel because they are uncomfortable (hurt, loneliness, jealousy, etc.). Because they are uncomfortable, we often cover them up with another emotion. Enter: Anger. Anger loves to disguise what you are really feeling. It gives us the illusion that we are dealing with the issue, when in fact, we are getting further and further away from it by trying to satisfy and quench our anger. When you find communication breaking down and yourself getting angry and lashing out at your spouse, ask yourself this question, “What am I really feeling?” This will help you dig deeper in order to recognize, feel, and cope with what’s really going on. Anger obviously leads to communication problems because it masks the real issue.

2. Displacement – You have heard of Dad coming home after a bad day at work and kicking the dog in the driveway because he almost tripped over him. The dog did nothing to deserve it other than being alive, but still got the brunt of Dad’s frustration. Similarly, we often displace our difficulties onto our partner. Sometimes we don’t tell them what’s really bothering us and sometimes we do. But either way, communication problems arise because we are struggling with work, children, in-laws, money, self-esteem or other issues not related

uvhw | to our partner. I suggest that when you find yourself displacing issues on your partner, recognize that you are doing so and talk to your partner about what you’re really struggling with. You might find a helping hand waiting for you.

3. Past Injuries – We carry past problems and emotional injuries with us through life. What happened to us last week, during the first week of marriage or even when we were a child can impact how we relate to our partner today. If our partner has hurt us in the past, we are less likely to feel emotionally (or even physically) safe. In our attempt to guard our emotions, we put up walls or distance ourselves, which increases communication problems. I suggest that when a past injury is lingering, address it with your partner. If you are unable to solve it, then seek professional help. When your leg is broken, you go to the doctor; when your relationship is broken, you go to a therapist. They are trained to help you through these difficult issues.

4. Lack of communication skills – Sometimes we don’t communicate well because we simply don’t know how. Learning basic principles of communication will empower you to express yourself in a healthy manner. By going to school, we learn how to be doctors, teachers, or lawyers, but we don’t learn the basics of human interaction and communication. The learning process doesn’t just come naturally to everyone. Deliberate learning and application will help you become an effective communicator. When it comes to marital communication, John Gottman (The Seven Principles for Making Marriage Work) and Susan Johnson (Hold Me Tight) have paved the way through research and practice. Read these books and practice with your partner. You will get better.

When communication with your partner becomes difficult, remember that the underlying problem may not simply be that one of you lacks communication skills. Think about what could be hiding beneath the growing anger or distance between you. As you search this out, you may discover deeper issues that you can discuss and deal with together or that, if necessary, you can receive help with from a therapist.

F A M I LY W E L L N E S S About the Author Dr. Triston Morgan is a director and co-owner of the Center for Couples and Families, a counseling center, in Utah Valley. He is licensed as a PhD marriage and family therapist and is originally from Oregon. He and his beautiful wife, Cristina, love to travel and see the world.

Utah Valley Health & Wellness Magazine | September/October 2016 33

Strength in Weakness: Connecting as a Couple When Life is Hard

By Sam Ryland (LCSW)

34 www.utvalleywellness.com

The “Perfect” Couple A couple I once worked with in therapy some time ago – let’s call them Kevin and Gloria – seemed to have a lot going for them: Kevin had a good job and Gloria was active in her community, and they were raising four healthy kids. They reported, however, that as family pressures had built up they had felt a growing distance from each other, and each time they tried to talk about their individual or family challenges, criticism and defensiveness soon followed, and one or both of them would get hurt or angry while nothing was resolved.

Through therapy, they learned how to create a safe space for each other to open up and go a bit deeper. A big breakthrough came when Kevin started sharing about intense criticism he had felt as a child. He talked about his fear of his own children going through the same thing. This helped explain why he felt so strongly about a particular issue. Gloria then shared her own experiences as a mother, comparing herself to other mothers, and her fear of failing to live up to expectations. This helped Kevin better understand the challenges Gloria faced every day.

Although they still disagreed on many issues (and probably always will), they deeply understood each other. They felt a desire to support each other, and suddenly some of the issues didn’t seem so big anymore. Each expressed a feeling of relief, like a weight being lifted off of their shoulders, and more confidence in their relationship.

One of the main goals of relationship therapy is to help couples (1) open up and (2) learn to be ok about the messy details of their own and each other’s lives. Trying to be perfect, individually or as a couple, can add a lot of pressure, which can turn a couple against each other and create a cycle of fighting and withdrawing that hurts the

uvhw | relationship. If, in the middle of all of this mess, both partners can learn to really listen to each other and just be there for each other, things will get much better. To do this, we need to listen, and open up.

Listen Have you ever tried to talk to someone about something you are struggling with, only to have them ignore what you said and start rattling off all of the pressures they are facing? How useful was that?

But how often does this happen to partners under stress! It can be hard to listen to your partner’s troubles when your mind is so full of your own, but when two people are both trying to be heard, it means neither of them are listening.

Listen to your partner. Set aside, for a moment, your own issues and give them as much space as they need. You will disagree with some of what they say, I can almost guarantee it, but this isn’t the time for resolution or debate, this is the time to show your partner you care and that you want to understand them. After all, the best research we have says that 70% of all relationship differences are never resolved anyway, so let’s stop beating our heads against the wall, and start listening with the intent to understand. The goal is just to listen, not to resolve.

Opening Up Opening up is more than just sharing our complaints and opinions. Sometimes we will need to do a bit of self-exploration first. Maybe when your partner arrived home late without texting

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

and you were angry, underneath that was the memory of your own father arriving home late or not at all, and the hurt you felt associated with that. The anger will push your partner away, but the painful memory may help him or her connect with you and want to support you.

There may be many other secrets or hidden thoughts, feelings or memories About the Author Sam Ryland is a therapist you hold back from your partner out at the Spanish Fork Center of embarrassment or fear of rejection. for Couples and Families.

However, consider the power of feeling He is a licensed clinical social loved for who you are, even though there worker, and is originally from Australia. He has grown to are some parts of you you’re not especially love Utah for its beautiful happy about. When we stop holding landscape and friendly people. back the messy parts of ourselves, we are showing trust for our partner’s capacity to love us unconditionally.

Made Strong Through Weakness Strong relationships aren’t created by perfect people – they become strong when we are willing to drag all of our imperfections out into the open and say, “Here I am, in all of my mess, can you still love me and stick with me?” This is the glue that holds a relationship together, even in the hard times: needing someone, and feeling needed at the same time.

Utah Valley Health & Wellness Magazine | September/October 2016 35

Roots of

Knowledge Documentary Film Series

By Clint Wood The phrase “Where history comes to life!” has been used to describe everything from museums to battlefield re-enactments, from stage shows to the big screen, and almost everything historical in-between. Now, this oft-used phrase will introduce a highly anticipated documentary film series, focused on the Roots of Knowledge project. In our last issue of Utah Valley Health & Wellness, we shared an article introducing this wonderful art project, which, through a stained-glass art wall display, will tell the history of the world through the advancements of man’s learning and knowledge.

As we stated in that article, the stained-glass art wall will be unveiled on the campus of Utah Valley University in November of 2016. In addition to the physical display at UVU, a full eight-hour documentary series will be produced with the goal of bringing to life the stories and events depicted throughout the art-glass wall.

Making this historical piece of art come to life is the job of Utahbased filmmaker Lee Groberg and his team at Groberg Films.

Groberg’s experience with historical documentaries is extensive, as he has produced and directed several historical based films, dating back to as early as 1992. When I asked Lee about his approach to taking thousands of years of history, as depicted in the art-glass wall display, and squeezing it into a four-part documentary series, each part being two hours in length, he concluded that this project will be one of his greatest professional challenges. Then again, he admits to having said that same thing before each of his previous historical films.

36 www.utvalleywellness.com

While discussing the filmmaker’s approach, Lee went on to say that, “We simply turn the clock back by a few thousand years; then, with research, we tackle the topic so that [the film] is believable.

These sorts of projects are exciting to consider because of the challenges – with historians, art direction, props, wardrobe and talent – it is factual movie making at its best.”

Filming of the Roots of Knowledge documentary will take place in various countries around the world, forcing the film crew to “continent hop” in order to deliver a product that is an accurate depiction of those events captured in the art wall display. Lee likened the challenge of the Roots of Knowledge documentary to an earlier film he produced and directed called Fires of Faith.

The storyline in this film spanned from the 4th century, beginning

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in Israel, to the 17th century in England. “We filmed in eight different countries, and I think we captured the essence of the story by attempting to be site-specific in our locations and by selecting filming locations that really can’t be duplicated on set,” Groberg said. This next project will be very similar in approach, taking care to include every detail and delivering a product that is historically accurate and visually stunning.

The documentary film is expected to be fully completed in 3-5 years. When finished, the film will allow viewers to understand, in stunning detail, many of the significant, as well as some of the obscure, moments in history. The entire Roots of Knowledge team all agree that capturing the essence of man’s historical contributions in this documentary will help produce a greater appreciation and understanding for modern mankind.

The Roots of Knowledge team plan to work with PBS for distribution of the documentary here in the United States, as well as other broadcasting groups

C U LT U R E

throughout the world. Ross Wolfley, from Roots Media, indicated that potential broadcast viewership could reach over 100 million people, based on the average weekly viewership ratings for PBS, as well as statistics from other international broadcasting groups. In addition to the final cut of the film, Groberg and his team plan to make About the Author more than 100 hours of footage available Clint is the owner and for an interactive smart-phone app that Executive Editor of Utah Valley Health & Wellness can be used by visitors to the Roots of Magazine. Clint has over 15 Knowledge art-glass wall display on the years of sales and marketing campus of UVU. This will truly create a experience and holds a unique learning opportunity.

Bachelor of Science degree in Business Management as Groberg admitted that, although well as a Juris Doctor degree documentary filmmaking is not easy from South Texas College of (especially when your work spans several Law. Clint resides in Cedar continents and covers several centuries) Hills with his wife and two children. he happily accepts the challenge, due in large part by the vision that so many on the Roots of Knowledge team have captured. He then stated, “The first time I saw the pencil sketches of the first ten panels of the Roots of Knowledge art-glass wall at Holdman Studios in Lehi, I was struck by the fact that I was in the presence of visionary artists and that the images portrayed represented almost a sacred depiction of God’s hand in history.”

For more information on the Roots of Knowledge project, please visit www.rootsofknowledge.org or www.facebook.com/rootsofknowledge.

“I am humbled by the magnitude of what Holdman Studios has been able to produce, and I am further motivated by the challenge of producing a truly complementary companion film to this amazing series of snapshots of the history of mankind.” Lee Groberg.

Utah Valley Health & Wellness Magazine | September/October 2016 37

CALENDAR OF September June 1 - October 29, Every day except Monday Glimpses of Springville Springville Museum of Art 126 East 400 South, Springville, UT 84663 Featuring visual artists exclusively from Springville and Mapleton, Glimpses of Springville looks locally to celebrate the artists in our “three-mile radius.” This exhibition will include works that reflect the various artists’ experiences living and working in the Springville community. From the perspective of dozens of local sculptors, painters, and photographers this exhibition will celebrate our community and its role as Utah’s “Art City.”

July 30 - November 5 (Saturdays) 8:00 AM - 1:00 PM Spanish Fork Farmer’s Market 40 S. Main St, Spanish Fork, Utah 84660 The Spanish Fork Farmer’s Market will be open every Saturday starting from 30 July until 5 Nov. Come and check out the great deals on the freshest produce in Utah County!

We offer fresh Fruits and Vegetables from Local Growers. We specialize in locally grown produce and local growers. We help put Fresh Produce on your table!

July 30 - October 29 (Saturdays) 9:00 PM Pedal Provo Ghost Tours West Side of Provo City Cemetery 610 S. State St. Provo, UT 84606 Want a unique trip through a spookier side of Provo? Look no further. Pedal Provo offers an immersive experience through the streets of P-Town. This fun bike ride is broken up by fascinating stories about the history of Provo. Bring a friend or a date and prepare to never see Provo the same again.

September 2, 8:30 PM The Invasion Run McCoard’s Mystery Corn Maze 384 S 3110 W, Provo, UT 84601 The Invasion Run is the first corn field run in the state of Utah. It’s unique course design combines trail running, themed racing, and obstacle course elements. Because the race is at night, runners will wear glow sticks and other night running attire. This is a family friendly race. $20 - $40 September 2 - September 3, 7:30 PM Leslie Odom Jr. Harris Fine Arts Center BYU Campus Drive, Provo, UT 84602 Don’t miss your shot to be “in the room where it happens” when the Tony Award-winning star of the hit musical, Hamilton, makes his Utah concert debut backed by a live band on a program of smooth jazz and classics from the American songbook. Mr. Odom’s powerful voice and bold portrayal of Aaron Burr garnered him universal accolades in Lin-Manuel Miranda’s celebrated retelling of America’s Founding Fathers on Broadway. You can no longer see him in Hamilton, but you can see him at Brigham Young University in this very special season-opening concert performance! $40 - $75 September 2 - September 5, Time varies by event Payson Onion Days Memorial Park 250 South Main Street, Payson, UT 84651 This annual event is well-attended and for good reasons, it features a craft fair known for their high quality handmade goods, Dutch oven cook-off, carnival, live entertainment, a parade on Labor Day, etc. Most events are held at Memorial Park. There will be will a 5K and 10K race to watch or run in, whichever is your preference.

Price varies by event

38 www.utvalleywellness.com

E V E NT S

September 3, 6:30 AM Mt. Nebo Marathon and Half Payson High School 1050 S Main St, Payson, UT 84651 Join us for the Mt. Nebo Marathon and Half.

Run along the scenic Mt. Nebo Loop and gaze upon the panoramic views of Mount Nebo, the Utah Valley and Utah Lake far below. Running down this canyon in the fall allows you to partake of all tranquil beauty this canyon offers.

Marathon: $80 September 4 - September 18 (Sundays) 5:00 PM - 7:30 PM Sundance Sounds of Summer Sundance Resort, Ray’s Lawn 8841 Alpine Loop Scenic Byway, Sundance, Utah 84604 Join us every Sunday throughout the summer for a free weekly concert series featuring local artists and bands. 2016 Lineup: September 4 - Tony Holiday and the Velvetones September 11 - The Red Desert Ramblers September 18 - Joy & Eric, with Basil Katz opening FREE September 4, 7:00 PM Fireside with Dallyn Vail Bayles SCERA 701 South State Street, Orem, UT 84058 A free Sunday fireside from the professional actor, vocalist and recording artist with special guests Ross Boothe, Michelle Boothe and Amy Shreeve Keeler.

FREE September 8 - September 15, 5:00 PM The Winter’s Tale UVU Sorensen Center Courtyard Amphitheatre 800 W. University Parkway, Orem From Sicilia to the seacoast of Bohemia, Shakespeare’s tale tells the story of jealous King Leontes, his wife Hermione, and their banished infant daughter. Raised by a shepherd, the infant is renamed Perdita. As Time passes, Perdita grows up and falls in love with Prince Florizel. Mistaken identity, mischief, redemption and lively music sweep the audience from a dark, gloomy winter to a flower strewn spring, as the characters clumsily and endearingly find their way to a happy ending.

Admission: $3 September 10, 9:00 AM - 1:00 PM Courage Reins “Show What I Know” Horse Show Courage Reins, Equine-Assisted Therapies 5870 W 10400 N, Highland, UT 84003 Courage Reins serves those in our community with disabilities using Equine-Assisted Therapies. We have set aside Saturday, September 10, 2016 to allow our riders a chance to show off skills practiced weekly in their lessons. Elsewhere on campus we will be offering introductions and demonstrations of the programs and opportunities available at our facility, such as Hippotherapy, Therapeutic Riding, Natural Horsemanship and Volunteering. Adding to the festivities will be food trucks, live music and other fun items!

FREE September 15 - September 17, 7:30 PM BYU Dance in Concert Harris Fine Arts Center BYU Campus Drive, Provo, UT 84602 BYU’s finest student dance ensembles shine in this treasured annual season-opening showcase concert (formerly known as eviDANCE) featuring performances by Ballroom Dance Company, Contemporary Dance Theatre, International Folk Dance Ensemble, Living Legends, and Theatre Ballet.

September 16 - October 8, 7:30 PM Nunsense SCERA Center for the Arts 745 South State Street, Orem, UT 84058 A Hail Mary of fun and frolic, Nunsense begins when the Little Sisters of Hoboken discover that their cook, Sister Julia, Child of God, has accidentally poisoned 52 of the sisters, and they are in dire need of funds for the burials. The sisters decide that the best way to raise the money is to put on a variety show, so they take over the school auditorium, which is currently set up for the eighth grade production of “Grease.” Featuring star turns,tap and ballet dancing, an audience quiz, and comic surprises, this show has become an international phenomenon and is sure to be “habit forming!”

Adult: $12 Child/Senior:$10 September 24, 10:00 AM - 4:00 PM Thanksgiving Point Harvest Festival Thanksgiving Point Water Tower Plaza 3003 Thanksgiving Way, Lehi, UT 84043 You’re invited to celebrate the harvest season at Thanksgiving Point’s annual Harvest Festival! Enjoy FREE admission for artisan and produce vendors, kids’ crafts, music, and crowd favorite, the 12th annual giant pumpkin weigh-off presented

by Utah’s Giant Pumpkin Growers! Other competitions include weigh-offs for long gourds, giant tomatoes and watermelons.

FREE

October October 13 - October 15, 7:30 PM Utah Regional Ballet in Concert Covey Center for the Arts 425 W Center Street, Provo Utah, 84604 Congratulations to Utah Regional Ballet, as we battement (‘kick off ’ in ballet terms) the 35th Anniversary of URB! Enjoy our annual repertory program featuring classical and contemporary works from famous choreographers. This concert will feature the winner of the Spring 2016 URB Choreography Design Competition.

October 14 - October 15, 9:00 AM Spirit-Led Preparedness Conference Lindon Community Center This is a two-day event that will help you and your family prepare for whatever comes your way physically, mentally and spiritually. This is NOT your traditional conference. Hosted by: Wendy P. Thueson, owner of Raw Chef Wendy, LLC and Claudia Orgill, owner of Healthy Preparedness. For more information, visit the events page at rawchefwendy.com Cost is $65 per day, includes lunch.

October 17, 7:30 Something Old UVU Sorensen Student Center Ragan Theater 800 W. University Parkway, Orem The tradition of something old is beautifully executed as we delve, back in time, to explore the exquisite masterpieces of composers from the Renaissance through today, with interesting twists about how old is defined. $10

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 | September/October 2016 39

Opening September 12 in Provo th

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40 www.utvalleywellness.com

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