Issuu

INSIDE: Putting Healthy Eating on Autopilot Understanding the Basics: Supplements Communicating with Our Teenagers

SEPTEMBER/OCTOBER 2018

UTValleyWellness.com

Opening new offices in St. George & Downtown Salt Lake City!

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THE CENTER FOR

Now offering Medication Management Alberto Souza SPECIALIZING IN:

MENTAL HEALTH TREATMENT INCLUDING DEPRESSION, ANXIETY AND EXISTING CONDITIONS PSYCHOPHARMACOLOGY MEDICATION MANAGEMENT COLLABORATING WITH COUNSELORS, THERAPISTS & PSYCHOLOGIST TREATING MENTAL HEALTH BASED ON GENETICS TELEPSYCHIATRY ALBERTO SOUZA, NURSE PRACTITIONER | Provo

801.692.3139 / albertosouzanp@gmail.com 3507 North University Ave., STE 350 / Provo UT 84604

Utah Valley Health & Wellness Magazine | September/October 2018 3

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

Outdoor Living When Traveling into the Backcountry; Plan for the Worst and Hope for the Best 16

Financial Stability for Challenging Times

SEPTEMBER/OCTOBER 2018 Nutrition Putting Healthy Eating on Autopilot A Healthy Alternative to Pork 18

Fitness Understanding the Basics: Supplements

On The Cover: Young Girl at a Pumpkin Patch in Vineyard. Photo by Marlene Scoville.

Family Wellness

Communicating with Our Teenagers Transitioning to Young Adulthood: Ready or Not, Here We Go! 26

Health Medication Management and Mental Health 11 Is My Child Growing Properly? 13 Ways to Prevent Exercise from Damaging Your Teeth 15

Departments Culture

LOVELOUD 2018, A Reflection 21 5 Things That Help Me Cope with Depression and Anxiety 22 Running In the Sun 30 Hail to the Chief 31

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Letter from the Editor 5 Meet Our Staff 6 Community Focus 7 Calendar of Events 28 Featured Directory Listings

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FROM THE EDITOR

Here we go, Utah Valley! We are excited to join the team and look forward to being a part of health and wellness here locally! Let us introduce ourselves. My name is Lauren Adkins. I was born and raised in the Phoenix Valley in Arizona, and I am the oldest of 4 children. I grew up heavily involved in the arts. I played cello for almost 13 years â€“ I participated in various symphonies and solo competitions across Arizona, and also privately taught music lessons to children during my high school years. I graduated high school in Queen Creek, Arizona, and attended a year of college in south eastern Idaho, I served a full time LDS mission in southern Nicaragua. While on my mission, my parents moved to Cedar Hills, where I returned to in March 2016. I received training as a legal assistant, and I moved back to Arizona to work full-time as a bilingual legal assistant at a personal injury law firm just south of Phoenix. Through mutual friends, I met my husband Brian, who was working at Intel just down the street from my job. We began dating, and we were married August 19, 2017 in Gilbert, Arizona. In December of 2017, we decided to sell our home and move to Cedar Hills, to live closer to my family, and so that Brian could begin a career in commercial real estate. I now work as a property and leasing manager at office suites in Draper, and we are expecting a baby girl early December. We are very excited to be working with Utah Valley Health and Wellness Magazine, and we are passionate about providing an educational, well-rounded magazine for our fellow Utah Valley residents. My name is Brian Adkins. I was born in Virginia Beach, VA to John and Rita Adkins. My father was a U.S. Navy Chief, and my mother was and is still a Registered Nurse. After my dad retired from the Navy, we moved to his childhood farm in the rural country near Erin, Tennessee. In high school, I played football, tennis, was a competitive public speaker, and active in the Boy Scouts of America. After high school, I enlisted in the U.S. Navy, serving seven years as an Aegis Fire Controlman. I specialized in Ballistic Missile Defense and Anti-Air Warfare. I was loaned out to the U.S. Army for one year, and served as a member of the Counter Rocket, Artillery, and Mortar program, protecting the Camp Victory/Liberty Complex in Baghdad, Iraq. After the military, I was hired to work for the Intel Corporation, specializing in maintenance and troubleshooting at the FAB 32 manufacturing facility in Chandler, Arizona. Through my time there, I transitioned into Process Engineering for the Dry Etch department. While working in Arizona, I met my beautiful wife through friends in my local community, and we were married in August of 2017.

Lauren and Brian Adkins Editors

In December, my wife and I moved to Utah to live nearer to her parents, and I left the engineering sector. Iâ€™ve recently started working to apply my problem-solving methods to commercial entities, business owners, and developers in the commercial real estate community. With a passion for being involved in our local community, Lauren and I jumped at the opportunity to join the team at Utah Valley Health & Wellness, and have loved working with this wonderful staff!

Utah Valley Health & Wellness Magazine | September/October 2018 5

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M E E T O U R S TA F F

Brian Adkins Editor

Lauren Adkins Editor

Stacey Bailey Creative Consultant

Kim Reynolds Author, Outdoor Living

Wendy Thueson, MH Author, Nutrition

Travis Lott, CPT, CNS Author, Fitness

Kelli Bettridge, CPT, FNS Author, Fitness

Phil Scoville, LMFT Author, Family Wellness

Charles Abouo Author, Athlete’s Corner

Triston Morgan, PhD, LMFT Executive Editor

Would you like to see your photography included in the next issue of Utah Valley Health & Wellness? If so, please contact our staff at editoruvhw@gmail.com or 385-325-0997. For more information on advertising or other inquiries, including career information, visit our website at www.utvalleywellness.com, email editoruvhw@gmail.com or call us at 385-325-0997. 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 2018.

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Community

Introducing Harvey Park â€“ Cedar Hills Cedar Hills is a bedroom community located approxiÂ mately 10 miles from I-15, making it a great location to live for those who work in either Utah or Salt Lake counties. Situated near the entrance to American Fork Canyon, Cedar Hills residents enjoy close access to outdoor recreation opportunities such as hiking, fishing, camping, horseback riding, ATVing, and more. Open space has long been a treasured part of our community. Cedar Hills has five community parks and three neighborhood parks, which include amenities such as outdoor basketball and volleyball courts, amphitheaters used for performances, sports fields, pavilions, and playgrounds. The city has an extensive pedestrian trail system that links the parks and open spaces, and the northern portion of the city boasts a 6,600 yard, 18-hole, par 72 championship golf course. The city offers several youth recreation programs including Junior Jazz, soccer, t-ball, lacrosse, golf camps, football, karate, and theater. Cedar Hills recently acquired 12 acres of land in the southern portion of the city, which is the location of the future Harvey Park. While still in the concept design phase, the initial plans for this park include sports fields; courts for pickleball, tennis, and basketball; playgrounds; and a splash park. We are excited for this new addition to our city.

Jenney Rees Mayor, Cedar Hills

Cedar Hills residents enjoy close access to outdoor recreation opportunities such as hiking, fishing, camping, horseback riding, ATVing, and more.

Utah Valley Health & Wellness Magazine | September/October 2018 7

Stability for Challenging Times The Benefits of Permanent Life Insurance By Todd Francis Johnson, Northwestern Mutual In volatile economic times like the ones we’ve seen recently, it’s not surprising that people want something they can count on — a stable financial asset that will be there to help them meet important financial needs, no matter what. For many, that vehicle is permanent life insurance. Permanent life insurance (sometimes referred to as whole life insurance) is a unique financial tool. That’s because it can provide a foundation of protection for your entire life, no matter how long you live (assuming that premiums are paid to keep the policy in force). In contrast, term life, another popular type of insurance, provides coverage for a specific period of time, such as 10, 20, or 30 years. This means a term life policy might end long before your need for it does. Keeping pace with changing needs The ability to provide protection for your family throughout your life can be a vital benefit, especially given the fact that life expectancies are on the rise in America. Today, it’s not uncommon for someone

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to live two or more decades into retirement. Where once, expenses tended to fall as people aged, that’s not necessarily the case these days: You may be retired, but that doesn’t mean your mortgage or other expenses are retired too. Similarly, you may have a pension plan, but those benefits may pass away when you do, leaving your spouse without a financial safety net after you die. Permanent life insurance lasts for the rest of your life; it’s there when you need it. And because permanent life provides a guaranteed payout, you don’t have to worry about becoming uninsurable later in life. Regardless of your health, your family or your business is protected. Planning flexibility today … and tomorrow Equally important, permanent life insurance also provides cash value that is guaranteed to grow each year, tax deferred, regardless of what’s going on in the market. This amount can be used in the future for any purpose you wish.

uvhw | For example, you can borrow against your policy’s cash value, generally on a tax-free basis, and use that money for a down payment on a home, to help pay for your child’s college education or to supplement your income in retirement. Keep in mind that any loans you take will accrue interest and decrease the cash value and death benefit of the policy if you die before paying them off. However, if you decide to stop paying premiums and surrender or cancel your policy, the accumulated policy values, less any loans and interest, are yours. A cost-effective alternative Many permanent life insurance policies also are eligible for dividends, which can add to your death benefit and any cash value, which grows tax deferred. These dividends, which are not guaranteed, can be used to pay all or part of your premiums, helping to reduce or even eliminate your out-of-pocket cost for coverage. They can also be used to increase your total death benefit over time without increasing your premiums. The power of partnership You’ll also want to understand what you’re buying. This is where a trained financial representative can help. A good financial representative will help you evaluate your goals and objectives, and help identify which products offer the most appropriate solution for your unique circumstances. And, equally important, a trusted financial representative will review your insurance policies with you every year to ensure it continues to meet your changing needs.

FINANCIAL

About the Author

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

Article prepared by Northwestern Mutual with the cooperation of Todd Francis Johnson. Todd Francis Johnson is a Wealth Management Advisor with Northwestern Mutual the marketing name for The Northwestern Mutual Life Insurance Company (NM), Milwaukee, Wisconsin, and its subsidiaries. Todd Francis Johnson is an agent of NM based in St George, UT. To contact Todd Francis Johnson, please call (435) 628-8248, e-mail at todd.johnson@nm.com or visit toddjohnson-nm.com. This information is not intended as legal or tax advice. Is Permanent Life Insurance Right for You? Permanent life insurance may be a good choice if you: • Need lifetime protection for your family or a business in the event of your death. • Want a good foundation of traditional insurance. • Can commit to paying an ongoing level premium. • Are looking to build cash value in your policy that you can use during your lifetime. • Want flexibility to meet a lifetime of changing needs.

Utah Valley Health & Wellness Magazine | September/October 2018 9

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FITNESS

Understanding the Basics:

Supplements

By Kelli Bettridge, CPT, FNS You hear your stomach gargle with hunger and then disappointment sets in; you’ve tried every diet out there. You’re doing endless amounts of cardio and gym sessions and NOTHING’S CHANGING. Proper supplementation can be a big help when it comes to changing your physique and really hitting your fitness goals. Don’t get me wrong, that “magical pill” that everyone wants still doesn’t exist. You’ve got to put in the work! You have to eat healthy and exercise to get there, but when you couple the proper workout and meal plan with the right supplements, the results can be incredible! This doesn’t mean all supplements are good. I cannot stress enough the importance of educating yourself before beginning a supplement regimen. With that being said, it is my goal to give you a quick overview of some of the supplements that I recommend. Protein: Protein is a big buzzword these days. When you walk into the grocery store or listen to food commercials, you are enticed to buy something based on how high that product is in protein. This is for good reason; our bodies NEED protein and quite a bit of it! I personally like to make sure at least 30% of my total daily calories are from protein. But do we really need protein shakes? No. The word supplement implies being ‘in addition to’, not ‘essential’. This is how it works: your body needs nine essential amino acids and it doesn’t matter if it’s a protein shake or a 10 www.utvalleywellness.com

piece of chicken as long as you are getting all the appropriate amino acids. It’s just more convenient to bring a protein shake to grab as you run out the door or drink at the gym, rather than lugging around a tub of chicken. Your body needs that protein to recover and rebuild after your workout. Aim for getting 20-25g within 30 minutes of your workout. BCAA’s: BCAA’s, or branch chain amino acids, are a group of three essential amino acids: leucine, isoleucine and valine. “Say what?!” It sounds like we are back in chemistry class, am I right? To put it simple, these amino acids help reduce fatigue, decrease muscle soreness, and aid in protein synthesis. BCAA’s work best when consumed during your workout. Pre-workouts and Caffeine: We tend to overschedule ourselves and so I often get the excuse, “I am too tired to workout.” Caffeine can be a great supplement to take as a pre-workout to give you that energy boost you need to fuel your workout. While caffeine is a stimulant and can be addictive, and you can build up a tolerance, I suggest cycling on and off of caffeine. I like to do 8 weeks on, 4 weeks off. So, in an 8-week period take caffeine on all the days you need, when the 8 weeks are up, go 4 whole weeks without using any caffeine. Note: It has been found that taking caffeine later in the day can impact your quality of sleep, so when using pre-workouts, try doing so earlier in the day (e.g. an early morning workout). Creatine: Supplementing with creatine is a great supplement if you are trying to build muscle. Creatine increases your endurance, which helps you to be able to complete a tough set and crank out those last few reps. Utilizing supplements can be a great tool to help you be successful in achieving your fitness goals. These are the supplements I get asked about the most, but there are so many other supplements out there and so much I didn’t cover about these supplements; so, feel free to reach out to me with any additional questions you have: @trainerkelli or trainingwithkelli@gmail.com!

About the Author Kelli is a NASM CPT and is FNS certified. She currently trains clients at Vasa Fitness. Kelli earned her Bachelor of Science Degree in Exercise Science from Utah Valley University where she currently teaches Fitness for Life.

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H E A LT H

Medication Management and Mental Health By Alberto Souza, MSN, APRN, FNP-C In my career in healthcare, I have seen far too many patients who have been prescribed medication and continue to take that medication faithfully; Yet after a time, they are not really sure why they are taking that specific medication or if it is even helping with the diagnosed issue. What is missing for these patients? Medication management. Medication management is the process of following up with the healthcare provider on a regular basis to assess the effectiveness of the prescribed medication therapy, discuss any side effects that may go along with the medication, and make adjustments in order to achieve proper dosing. In some cases, the follow-up may be to change the prescribed medication therapy, if it is not providing the desired outcomes. Medication management should be an ongoing process. It should include open dialogue between the patient and provider about the effects of the medication combined with any other therapies or treatments that may be in place. This is to ensure useful data is being collected, so decisions can be made based on the whole picture; not just the medication piece. When it comes to psychiatric and mental health services, the importance of quality medication management cannot be overemphasized. Not all people who seek psychiatric help will require medication. In some cases, amino acid therapy may be appropriate or continued therapy and counseling with regular psychiatric follow-up is warranted. If medication is prescribed, the patient should plan to see the psychiatric provider within 2 weeks (in most cases) for the first medication management visit. Continued follow-up visits should be scheduled monthly, or as needed depending on the individual case. During these visits, the patient should plan on communicating openly with the psychiatric provider about their use of the medication, any side effects that they may be noticing, and any changes they are feeling in relation to their mental health diagnosis. At times, genetic testing can be used to pinpoint what medications are more likely to work for each individual patient. This testing can be used not only for patients who are just beginning psychiatric treatment, but also for patients who have been prescribed medication therapies that arenâ€™t working. The patient should also plan to consult with the psychiatric provider before taking any other medications. They should inform the provider of other mental health therapies being used or medical complications that may arise during treatment. The patient should expect the provider to ask questions that will direct and lead the conversation, so time is well spent and modifications can be made with confidence. Ultimately, the key to effective psychiatric medication management is open and continual communication between the patient and provider. At the Center for Couples and Families, our psychiatric providers strive to provide thorough psychiatric assessment, follow-up, and medication management.

About the Author Alberto has worked in healthcare for over 10 years. He began as a CNA and then worked as a registered nurse until completing his Masterâ€™s Degree in Nursing. Alberto has been been working as a Nurse Practitioner since April of 2013. The Center for Couples and Families is accepting new clients for Medication Management. You can contact Alberto at 801-692-3139.

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Itâ€™s about more than just eating your veggiesâ€Ś Quality sleep can help your child grow and develop

Vivos is a revolutionary treatment for people suffering from sleep breathing disorder.

The Vivos system can enhance the capacity of the airway, and provide lasting relief that may eliminate the need for future treatment.

(801) 691-0457 12 www.utvalleywellness.com

VivosLife.com

Is My Child Growing Properly? How to recognize the signs of underdevelopment in the face while your child is still growing By Dr. C. Michael Bennett, DDS Did you know that more than 90% of your child’s head, jaw, and facial growth is complete by the age of 12? It is normal for parents to want their child to grow up to be a happy, healthy adult. Children who can’t breathe and sleep properly exhibit chronic conditions and interrupted growth patterns. Sleep disorder breathing has become an epidemic in children. When children are struggling to breathe while sleeping, “Fight or Flight” mode kicks in and the body is under stress secreting extra cortisol. When we open the airway and the child is breathing through the nose and no longer struggling for oxygen, cortisol is reduced, HGH is released and we see healthier, happier kids. Early intervention, diagnosis, and treatment may improve your child’s overall health and wellness which may prevent future health problems. Early warning signs of a compromised airway: • Crooked teeth or crowded teeth • A DHD • Bed wetting •A nxiety/depression • Snoring •B ehavior issues • Fatigue • Obesity • Mouth breathing •S wollen tonsils A compromised airway leads to mouth breathing, which can cause tonsils & adenoids to become inflamed and swell. When the mouth opens to breathe,our tongue drops down causing the underdevelopment of the upper and lower jaws. The tongue is considered “the builder of the jaws, mouth, and face”. For example, when the tongue is placed properly in the roof of the mouth, it stimulates the jaws and breathing passages to develop correctly. The child can then breathe well during sleep and avoid the above-mentioned problems.

BEFORE

Most parents are planning on paying for braces. By correcting the underlying developmental issues in the mouth and jaws, the need for braces is reduced or eliminated. With early intervention to establish good oral habits, such as swallowing correctly and nose breathing, we can help guide a child’s growth. This can save time and money by avoiding About the Author future orthodontic work. Dr. C. Michael Bennett If your child is showing the early signs is Double Board Certified of an underdeveloped jaw, crooked teeth, in Dental Sleep Medicine mouth breathing, snoring, bed wetting, and Craniofacial Pain, and or even restless sleep you should seek out Director of Vivos in Orem. a consultation with a dentist specifically trained in early intervention of childhood growth problems. A dentist who specifically deals with sleep breathing disorder is key to seeing the signs and finding the root cause of the symptoms.

CASE STUDY 11-YEAR-OLD BOY

Chief complaints: 1. Bed wetting 2. Speech problems 3. Sensory issues 4. Mouth breathing Progress report: 15 months into treatment, he no longer wets the bed, speech has improved, sensory issues have reduced, and he breathes through his nose. His mother is so happy with the results and has even seen him grow 4 inches and lose weight. His treatment is not complete, but his health has already improved greatly.

AFTER

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Ways to Prevent Exercise from Damaging Your Teeth By Dr. Michael Merkley, DDS

We should all be quite familiar with the potential health benefits of regular exercise for both ourselves and our children, and we work hard to protect ourselves while exercising! We wear helmets while riding our bicycles or playing football, shin-guards while playing soccer, goggles for racquetball, and shoes with proper support while running. One thing we often neglect to protect is our mouth and teeth. Below are a few ways we can protect our mouth: 1. Mouthguards: A few sports require participants to wear a mouthguard, like football, hockey, and lacrosse. Those requirements have been highly effective at decreasing rates of dental trauma in those sports, but the sports that are currently responsible for the most dental trauma don’t yet require a mouthguard. Baseball is the biggest cause of dental sports injuries from ages 7-12, and basketball wins (or loses?) as the biggest contributor from ages 13-17. Bicycles are the consumer sports product that contributes most to oral trauma, followed by playgrounds, skateboards, roller-skates, and trampolines. The rates of these injuries could be decreased exponentially if we were willing to protect our teeth with a mouthguard. Getting a mouthguard for ourselves or our kids is pretty easy – the trick is making sure that mouthguard is being worn when the trauma might occur! There is debate as to which kind of mouthguard is best, but in reality, the BEST mouthguard is a mouthguard that gets worn. If the “one-size-fits-all” mouthguard or the “boil-and-bite” mouthguard from a sporting goods store is big and bulky enough that it inhibits speech or breathing, it’s unlikely any of us will actually wear it while exercising or playing sports. Custom mouthguards can be made by your dentist, and will be better-fitting and less bulky – increasing the chance that we will actually be wearing it when we take that hit to our teeth. Talk with your dentist about mouthguard options for yourself and your kids! 2. Sports drinks: I hope we all know by now how bad soft drinks are for our teeth! (Of course, the number of Sodalicious stores popping up might indicate otherwise.) Did you know the levels of sugar and acid in sports drinks can be just as bad as those in soft drinks! They can basically be blue sodas without the bubbles. If you or your kids are sipping on Gatorade during exercise or sports, it can be just as damaging to your teeth as sipping a Mountain Dew while playing video games. If you are going to drink a sugary sports drink while exercising, try to reduce the frequency of drinking. Or better yet, change that sports drink out for water. Rarely are any of us exercising hard or long enough to need the electrolytes in those sports drinks anyways. 3. And for those who ARE training for a marathon or Ironman (or any vigorous exercise for many hours), you have a special risk: Dry Mouth. Saliva is the most important anti-cavity feature that our body has, and our salivary rate drops significantly while we exercise. Studies have shown that prolonged vigorous exercise can dry out our mouths badly enough that it has a significant increase in our cavity risk. Talk to your dentist about ways to compensate for this risk. Exercise is a crucial part of staying healthy and keeping a high quality of life. Luckily, keeping our teeth healthy while exercising is simple and inexpensive! Utah Valley Health & Wellness Magazine | September/October 2018 15

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OUTDOOR LIVING

When Traveling into the Backcountry; Plan for the Worst and Hope for the Best By Kimberly Reynolds, UVU Outdoor Adventure Center Program Manager The backcountry is defined in medical terms as being one hour from definitive care. That means a hike up Provo Canyon, Rock Canyon, any local canyon or trail, could be considered backcountry. We often think the backcountry is miles and miles from home; you don’t need to hike to Everest Base Camp or run a class V river to think about being prepared. Plan Ahead and Prepare In the book “Mountaineering: The Freedom of the Hills” by the Mountaineers, they introduce the Ten Essentials. These are items you should take with you every time you venture into the backcountry, and they all fit in a small daypack. 1. Map (detail depends on where you are traveling, but a topographical map will show the most detail, know how to read it) 2. Compass (know how to use it along with the map)

3. Flashlight or headlamp (remember to bring extra batteries) 4. Extra Food (in addition to what you plan on eating on your adventure) 5. Extra Clothing (an emergency blanket is lightweight and can provide a lot of heat) 6. Sunglasses and Sunscreen 7. First Aid Kit (with the things that you typically use: roll of athletic tape, wound management items, moleskin, Ibuprofen and Tylenol, etc.) 8. Pocket Knife 9. Waterproof Matches 10. F ire Starter (can use a cotton ball soaked in Vaseline stored in a film or pill canister) Although this book came out years ago, the essentials are still essential. Sure, you can add to this list, what about a cell phone? A cell phone is just another tool, and may or may not work. In the backcountry, you are dealing with unpredictable environmental conditions, narrow canyons or wooded areas where there may be no satellite service, and definitely no electricity for charging (yes you can use a solar charger if you have direct sunlight).

There are many other tools that can help in an emergency, but these ten items can really help if an emergency arises and you need to spend a night out before help arrives or carry out an evacuation on your own. The items are lightweight and compactable. Leave a Detailed Itinerary with Family or Friends It is always a good idea to let someone know where you are traveling and when you intend to return. Leave an itinerary with your starting and ending location, route details, intended return time, freak out time, and rescue options. Have a self-rescue plan in place in case things do not go according to plan. Do not assume that Search and Rescue or Life Flight can come and get you out; that may not be an option. Become Educated The most important tool you can take with you into the backcountry is your brain. Weight is always a limiting factor because we want to move fast and light. If you take everything you think you need, your pack is going to be way too heavy. Take the essentials; learn how to make a modified splint with your backpack, sign up for a wilderness first aid class, and practice making good, sound decisions. Traveling in the backcountry should not be scary; what other place can one face the unknown, be physically and mentally challenged, and use critical thinking skills? Taking your knowledge and skills with you will help if an emergency arises. Hope for the best, but be prepared for the worst.

About the Author

Kimberly Reynolds is the Program Manager for the Utah Valley University Outdoor Adventure Center.

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Putting Healthy Eating on Autopilot By Emily Allen Everyone knows that hitting that drive-through isn’t the healthiest choice, and that pizza delivery really shouldn’t be something you do a couple of times a week. Of course everyone would like to be healthy, but where do you start? Who has the time? It’s all too daunting, and so we allow the bad habits to continue. But what if I told you that you can put healthy living on autopilot? Habits are your brain’s way of going on autopilot. When you do the same things repeatedly, your brain can turn that process into a habit, and then use its energy for more important things; like chess, or algebra, or (more likely for busy moms like me) figuring out how to be at soccer and ballet practice at the same time. The good news is that you can harness the power of habit and use it to your advantage. Here are five steps to putting healthy eating on autopilot: 1. Have the right combination of food with each meal: Your brain is an amazing science experiment full of hormones and chemicals that run your body’s systems. The foods you eat effect how you feel and what you crave. There is a simple formula to curbing hunger and kicking cravings. At each meal focus on having one portion of healthy protein (lean meats that were ethically raised, eggs, nuts, seeds, or beans) combined with a healthy fat (olive oil, avocado oil, natural nut butters, avocado, coconut oil, and butter from grass-fed cows) with at least two fruits or vegetables, especially greens. This combination turns off hunger hormones, keeps you full longer, and reduces cravings. 2. Make as much food as you can from scratch at home: Anything you create in your own kitchen is going to be healthier than that same food purchased at a restaurant or prepackaged in a store. Even if you don’t consider yourself to be a good cook, remember that cooking is a skill that can be learned just like everything else. Also, never underestimate the easy recipes; simple scrambled eggs with avocado and sautéed spinach is a nutrition-packed meal that anyone can make. 3. Find accountability partners: Sharing your goals makes you much more likely to stick to them. You can find an exercise/nutrition

buddy, write about your experiences on a blog, join support groups on social media, or hire a coach like me. You don’t have to do this alone! 4. Crowd out: Most diets focus on the idea of cutting out the “bad” foods. Instead, focus on making sure you get in plenty of nourishing foods. This naturally crowds out the foods that don’t serve you. For example, if you have a green smoothie About the Author for breakfast and a hearty salad at lunch, Emily Allen is a former obese girl turned Integrative the rest of the day usually takes care Nutrition Health Coach. of itself. She lost 70 pounds by cutting 5. It’s not all or nothing: processed food, an experience Have you ever made a goal she documented on her site, to improve the way you are www.healthbyemily.com. Emily now teaches families eating, and then someone at how to cut processed foods and the office brings in donuts? live their healthiest lives. The temptation is to throw in the towel after just one. The reality is that every single act of healthy living helps improve your body. Give yourself grace and room for mistakes, and then get back to nourishing food. You only fail when you give up! These steps naturally lead to the creation of new habits, habits that will serve you and make healthy eating simple and automatic. Please come share your experiences with me on my site www. healthbyemily.com, and feel free to sign up for a free meal plan to get you started.

Utah Valley Health & Wellness Magazine | September/October 2018 17

A Healthy Alternative to

Pork By Wendy Thueson

Iâ€™ve never really cared for pork, but I know a lot of people like eating it because they enjoy the taste. The distinctive flavor comes from the high amount of fat it contains, but letâ€™s take a closer look into what is actually in pork that can cause some health concerns.

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uvhw | The type of fat pork contains stays in the body longer than any other animal fat. It takes longer to disperse into the bloodstream after a meal, 12 to 16 hours, compared to only 3 to 6 hours from other meats. When fat doesn’t have a chance to be eliminated from the bloodstream before eating more, the body cannot oxygenate between meals. Every cell of our body needs oxygen.1 Otto Worburg, a German physiologist, medical doctor, and Nobel laureate, discovered in 1931 that if a cell is deprived of 35% of its oxygen for only 48 hours, it can become mutated and turn into a cancer cell.2 Pork fat is also hard on the liver, as it makes it more difficult to expel heavy metals, pesticides, viruses, and other toxins from the body. These toxins get reabsorbed into your bloodstream and organs, continuing to make it difficult for your body systems to function properly. Pork can also be contaminated by Yersinia bacteria, which is linked to food poisoning, that can cause severe symptoms that are similar to appendicitis, which can result in unnecessary surgery. Longterm effects from this bacterium can lead to infections and chronic inflammation of the eyes, kidneys, heart, and joints. “Studies have

NUTRITION

found that within a year of contracting Yersinia food poisoning, victims appear forty-seven times more likely to come down with auto-immune arthritis.” It may also play a role in triggering Graves’ disease, an autoimmune thyroid condition.3 Consumer Reports magazine tested nearly two hundred samples from cities across the country and found that more than two-thirds of the pork was contaminated with Yersinia.4 This may be due to the overcrowding of pig operations and unsanitary conditions. I struggled with inflammation throughout my body most of my life, and I was eventually diagnosed with Graves’ disease. When I eliminated animal products from my diet, the pain and inflammation went away within about one week. It doesn’t take much time to clean your body out, because it is created to cleanse and heal naturally, but eliminating the foods that trigger inflammation may improve your health substantially.5 Jackfruit is an alternative to shredded pork and chicken. This tropical fruit can be used in recipes to replace these meats and others. It can be fresh or from a can. The green, unripe fruit is the best for this purpose because it isn’t too sweet. Just shred and warm, then add spices and sauces as you would your original recipe. Cook 5 to 10 minutes and serve. “Medical Medium Thyroid Healing” by Anthony William, pg. 137 https://sites.google.com/site/ganodermareview/the-root-cause-of-cancer 3 “How Not to Die” by Michael Greger, M.D., FACLM 4 “What’s in that pork?” Consumer Reports. http://www.consumerreports.org/cro/ magazine/2013/01/what-s-in-that-pork/index.htm 5 DISCLAIMER: This statement has not been evaluated by the FDA and is the opinion of the author. It is for educational purposes only and is not meant to replace medical or professional advice. 1 2

About the Author Wendy P. Thueson, M.H. is also known as Raw Chef Wendy. She is a professional Chef, Master Herbalist and Raw Food Lifestyle Coach. She suffered from chronic fatigue for 28 years, debilitating neck and back pain, brain fog, stuttering, and Grave’s disease, to name a few. After eating a high amount of raw foods and using herbs medicinally, she now lives symptom, pain and medication free. She educates all ages through hands-on classes, speaking, on television, radio and in magazines. She is an author of several books and online programs and helps others learn how to create happier lives. Find her at www.rawchefwendy.com.

Shredded BBQ Jackfruit Yield: 4-6 servings Ingredients 1 can or 8 oz green jackfruit, (shredded with two forks) 1/2 small onion, (diced) 1-2 cloves garlic, (minced) 1/2 bottle BBQ sauce or your favorite recipe 1 tsp Kirkland’s Organic No Salt Seasoning Instructions: In a small saucepan, heat all ingredients on low heat for 7-10 minutes or until warmed through. Serve as you would pulled BBQ pork; on sandwiches, as a main dish, in salads, etc.

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LoveLoud 2018 A Reflection By Brian Adkins It’s surprising the things you learn by meeting and talking with new people. They may share your particular values, have similar passions – or they may be completely different. On July 28th, my wife, Lauren, and I were given the opportunity to attend the 2018 LOVELOUD Festival at the Rice-Eccles Stadium in Salt Lake City, Utah. The mission of this festival was to “ignite the vital conversation about what it means to unconditionally love, understand, accept and support our LGBTQ+ friends and family.” Now, I’m a country boy, who grew up on a small farm in the heartland of middle Tennessee. I wasn’t raised in a community that would easily embrace that mission statement. If someone would have told me that I would have been attending the LOVELOUD Festival 13 years ago, I would have scoffed and dismissed them; but a lot has changed since 2005. Travelling beyond my community and culture, meeting and talking with new people around the globe, and seeing how different individuals and various cultures live their lives opened my mind and heart to understanding and accepting that so many people live very differently from me. LOVELOUD was another step in my own journey to understanding more about the various individuals who share this world with me. We arrived at Rice-Eccles Stadium fairly early on Saturday, and received our press passes for the event. After which, we found our way to the press room and met our first new friend, Adam Dupuis, the Managing Editor for Instinct magazine. We talked with Adam throughout the day, and he was so sincerely kind and friendly, checking on and asking how my wife, who’s 21 weeks pregnant, was feeling and if she was doing alright. At one point, when the attendees were asked to tell the person next to them that they cared for them, Adam leaned over and said how he genuinely cared for my wife and me. It was something wonderful and caused me to really consider, “could a person I just met really care about me?” By Wendy P. Thueson, MH

During the press conference, we heard from a number of event leaders Editor Brian Adkins and organizers, including Imagine attending the 2018 Dragons’ lead singer, Dan Reynolds. LOVELOUD Festival. While listening to the passionate comments and answers from the panelists, I was struck by their non-polarizing approach while discussing the subjects of the event. They all agreed that the event was one of love, and that it was not about singling out opposing views and anyone with opposing views, but was about engaging in meaningful dialogue about suicide prevention, our youth, and the LGBTQ+ community. I also had the pleasure of meeting Jeffrey Marsh and Blair Imani. Both of these people live different lifestyles, and are quite different from me in many ways, and I’m grateful to have had the opportunity to engage and speak with both of them. Blair had a wonderful conversation with Lauren and I on the varying perspectives of individuals around the world regarding hardship and struggles, and how by being considerate of those perspectives, we can improve how we interact and engage with others. She was well-spoken and wonderfully polite. Jeffrey was absolutely the most pleasant person I think I’ve ever met. So much kindness, gentleness, and optimism embodied by a single person was astonishing. This entire event was laced with celebrities, music, and festivities; but the core of this festival was the message and the passion in which it was delivered. LOVELOUD established a mission to ignite the conversation, and I truly believe that they succeeded in increasing the dialogue and bringing more people into that conversation. Regardless of our backgrounds, cultures, or lifestyles, we are all people, and as long as we breathe, we have an opportunity to meet and talk with new people, learn more about the communities and cultures of others, and build a better understanding of those around us. And, it really is surprising what you will learn when you take that step.

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5 Things That Help Me Cope with Depression and Anxiety 1) Remember good feelings. Even if they are few and far between, there will be moments when you feel happy, confident and comfortable. Hold on to those moments. When you’re depressed or scared, the memory can help bring back the good feelings. The more you recognize the good times, the more often they’ll happen. 2) Spend time outside and with people you love. I don’t wanna hear “but I don’t like the outdoors.” I’m not saying go hike Mount Everest, but a little bit of sunshine and 20 minutes on a swing have a way of lifting spirits like nothing else. Add a couple people you love, and happiness is inevitable. Now, if you feel like there’s no one who wants to be with you (a feeling I find difficulty escaping), remember that sometimes you just need to ask.

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3) Have an accountability partner. Even if it’s hard to believe sometimes, there will always be someone who loves you and wants to help you. I know it can be hard to reach out and find that person. It took me a few years, but I finally was able to talk to my mom about it and now I know I can talk to her when I’m having a depressive episode or panic attack. Knowing someone is there helps me get through it. Reach out; I promise it will help.

4) Do things that fulfill you. Sometimes, in hard moments, we turn to unhealthy coping mechanisms, like scrolling through social media, staying in bed, or wallowing in negative thoughts. That’s only going to make everything worse. I like music, hiking, and archery. So, when I’m struggling, I spend time on one of those. Doing fulfilling things will give you the strength you need, while giving you a break from the stress.

5) Spend more time on other people. Nothing feeds depression and anxiety like being focused on yourself. Try to do at least one thing each day for someone else; even just a smile. The more you try to smile, the more real your smile becomes.

About the Author Patty Morford is the oldest daughter in a homeschooling family of nine children who live on a little farm in south Utah County where she grew up milking goats, raising chickens and dog sled teams. She loves to sing, play the piano, and write poetry and articles that inspire others and help them realize they are not alone in the journey of life as a youth in these challenging days.

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| cUtah onc ord& Wellness i a faMagazine mi l i| es.co m 2018 Valley Health September/October

rs e g a n e e T r u hO t i w g n i t a c i ommun pervisor AAMFT Approved Su , DC SU , FT LM , .D By Tim Lowe, Ph

I donâ€™t care how much you know until I know how much you care.

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We cannot NOT communicate. - Ray Birdwhistell Everything we do communicates something. It has been estimated that between 67-94% of our communication is nonverbal. What is non-verbal communication, you ask? It is everything except the words. It could be a grunt, a smile, a sigh, our smell, our jewelry, our clothes, whistling, the way we comb our hair, tattoos, the way we cook our food, piercings or the lack thereof, our posture, the nuances and history of a relationship, a stare at our son, a gaze at a pretty girl, the way we walk, our mode of transportation, hand gestures, or making googly eyes and funny sounds at a baby. We may say something, but our true intentions frequently will leak through our nonverbal behavior. The tone, the attitude behind the words when you ask your son to do something, communicates a whole lot more than the words that you verbally say. It is the attitude that he will respond to, not merely the words. Everything communicates. That is why the “C” in the title of this article is so large. Everything communicates something. We cannot NOT communicate. Even a dead person communicates. They communicate deadness. It is what is not being said that we pay attention to; this is why sarcasm is so dangerous. With sarcasm, there is a contradiction between the verbal and the nonverbal. Sarcasm is typically cutting. In fact, the word means, “to tear flesh.” For children, sarcasm can be very confusing. If you were to attend a communication seminar on learning “Effective Communication Skills,” you might come away with skills such as: having good eye contact, sitting on the edge of your chair, nodding and other nonverbal behavior to indicate you are listening. You might also learn about the importance of reflective listening. All these skills are important, however, do you suppose it would be possible to perform all these behaviors and not really listen in a caring way? And, if a person didn’t really care, do you think other people will be able to tell? Of course they can. “There is something deeper than behavior that others can sense – something that, when wrong, undercuts the effectiveness of even the most outwardly ‘correct’ behavior.”1 This thing that is deeper than behavior is something philosophers have been talking about for centuries. Carl Rogers called it “Way of Being.”2 Martin Buber explains that there are two fundamental ways of being, two ways of seeing another person. The first way is as a ”Thou,” a person with hopes and dreams and struggles similar to your own. The other way of seeing a person is as an “It.” This is where one objectifies a person. “If I see them at all, I see them as less than I am - less relevant, less important, and less real.”3 This is then also about you and your perspective. There is always a good chance that a person does not see things the way they really are; that person may be missing something. We must be willing to honestly look at ourselves and see what part of the problem is our own. “Might I be provoking the other person without even knowing it?” When we talk to our teenagers, we sometimes ask them questions. We must understand that they do not merely answer our questions; they are answering a relationship. Our conversations don’t happen in a vacuum. They happen in the context of a historical relationship. They are answering a person, and with that person, comes an accumulation and history of their interactions. They answer according to the quality of their recent and remote relationship. For example, you might ask your daughter, “Would you take the dog for a walk?” She could respond in a variety of ways. She could ignore you. She could say, “of course.” She could tell you to eat rocks, or yell out while leaving, “maybe later.” On the other hand, if your daughter’s best friend (having a different relationship) said, “Let’s take the dog for a walk?” Your daughter may happily agree to take the dog for a walk. The relationship determines the interaction. In his book ”7 Habits of Highly Effective People,”4 Stephen Covey speaks of an emotional bank account we each have with our children. We must have enough positive interactions, thus building the relationship in our “emotional bank account,” before we can safely make a withdrawal (correction/discipline) without damaging the relationship. After all, we do not want to bankrupt the relationship. When the emotional bank account is healthy, your child can take correction, knowing that it is coming from a place of love. The quality of the relationship determines our ability to be effective parents and our teenager’s willingness to allow us to influence them. The moment a parent has a nasty verbal exchange with their teenager is not the time to try to immediately solve the problem. There are too many hot emotions for anyone to think clearly. If the relationship is generally good, waiting for a few hours, or perhaps a day to address the problem is wise. Time allows the parents and teenager space to see the situation clearly without the corrupting influence of these distorted and self-justifying thoughts and emotions. If the relationship has been rocky, time is needed for the relationship to heal. Part of the healing process is deliberately working on developing trust again; another topic for another day.

About the Author Tim Lowe is a licensed Marriage and Family Therapist and Substance Used Disorder Counselor at the Provo Center for Couples and Families. He has worked with adolescent and young adults and their parents as a wilderness therapist for 15 years and in residential treatment for 13 years.

The Choice Handbook, Arbinger I- Thou, Buber, Martin. 3 The Choice, Arbinger 4 7 Habits of Highly Effective People, Covey, Stephan 1 2

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Transitioning to Young Adulthood:

Ready or Not, Here We Go! By Ryan J. Anderson, Ph.D., LMFT, MedFT In our society, we somehow send a rather loud and prominent message to our youth that when they have graduated from high school and have turned the magical age of 18, they have finished maturing and have arrived at adulthood. They are free, and the world is now their oyster, because a high school degree apparently means you’ve got life, the universe, and everything pretty much figured out. Armed with this mentality, many young adults ironically celebrate their arrival at adulthood by engaging in a long and disruptive pattern of behaving quite childishly and irresponsibly, with results that often have long-lasting consequences including crippling debt, crumbling relationships, addiction, and inadequate opportunities. It is concerning to witness a large and increasing number of emerging young adults shipwrecked on the rocks of unrealistic expectations, inadequate preparation, under-developed skills, and unforeseen truths about the way life actually works. For some perspective, in 2005, 13.1% of adults between the ages of 24-34 still lived with their parents. That number increased to 21.4% in 2016, and is still rising. It is noteworthy that there is a much higher number of young adult men struggling with transitioning to adult roles than there are young women stumbling over the same challenges. There are a number of external factors that drive this trend: the cost of tuition vs. wages, rising housing prices, etc. Other contributors include a school

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system which unintentionally tends to advance students for social reasons rather than as a result of readiness. Research also finds that isolative video game usage and internet pornography use have a heavy, negative impact on the emotional and psychological development of teens transitioning into adulthood. When confronting the challenges of transitioning to adulthood and finding that we or someone we love is not as prepared as we might like, we would do well to remember the words of Soren Kierkegaard, “Life can only be understood backwards, but it must be lived forwards.” Even for teens who are well prepared, the transition into young adulthood can be stressful. In many ways, a large number of the rules change from the way they were before. What was adequate for coping and thriving as a teen is not enough for the demands of young adulthood. While there are volumes written about how to deal with stress and work through the transition, I’d like to share just a few basic tips. 1. Forecast the challenge. Without being a voice of gloom and doom, it can be helpful for those who love emerging young adults to normalize the idea that for most people, the transition into young adulthood is harder than they anticipated. We can share stories and experiences—ideally before they run into their first speed bumps— that help them know they should expect to feel at least a little overwhelmed by what they are going to encounter. We can also teach them that if they persist, and if they are willing to recognize where they need to adapt and learn new things, it gets better.

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2. Ally with other adults as resources and mentors. As teens, it’s easy for us to fall into the trap of seeing adults as obstacles to things we want or as the people who are in charge of taking care of us and solving our problems. It’s also easy for teens to see adults as people who are hopelessly out of touch with the way the world works. Each of these paradigms needs to shift for healthy adult identities and functionality. Young adults do best when they can pair their enthusiasm for independence with an understanding that there is still much they have to learn before they can achieve sustainable independence as an adult, and that there is a multitude of other adults out there who are willing to teach, mentor, assist, and invest in them in a wide variety of ways. 3. Cultivate realistic expectations. The difference between the person who expected $5 and the person who expected $10 and both received a five-dollar bill is that one of them is satisfied and the other is disappointed, even though they are both equally as wealthy. The one who expected the amount that was received is more likely to feel motivated to continue to work, whereas the person who expected more is more likely to feel discouraged and determine that effort won’t pay off. Setting proper, realistic expectations—and realizing how to discover what realistic expectations are—is vital not only regarding issues like wages and work, but also with what it will take to be physically healthy, to create meaningful social ties, to build a long term relationship, and to use time wisely and well in a way that allows us to have more of what matters to us most. 4. Practice delayed gratification. We live in a world of microwave burritos and high-speed Wi-Fi. Research shows that we are losing the art and virtue of delayed gratification. And yet, the early young adult years are all about making investments of all kinds, including investments in skills, education, and relationships. Each of these takes time and grows slowly, and can easily be harmed by impulsiveness or neglect. The stability of your life is unlikely to be stronger than your personal impulse control and your ability to persist in cultivating the things that will sustain you, even when it’s boring or difficult to do so. 5. Focus on the game changers. If you are seeing things at all realistically, you will recognize that there are a large number of things you need to do and become to fully function as an adult. Rather than

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trying to tackle them all at once, it can be helpful to say, “Of all of the things I could focus on developing in myself, what are the three to five things that would make the biggest difference?” Maybe it’s learning to control your temper. Maybe it’s a specific habit or mindset you need About the Author to change. Perhaps it’s a specific skill you Ryan Anderson is the need to develop. By developing a laserExecutive Director of the Telos like focus on the big-ticket items that Discovery Space Center and will be the most impactful in your life, a Process Addiction Specialist for Telos Programs. you will create the tools that will guide you through the rest of your maturing process; and as you will discover, life is easier, more fulfilling, and more fun when you approach it with the right tools. 6. Keep a learner’s mind. Perhaps the biggest thing you can do to cripple yourself is to close your mind and refuse to learn from people around you. While you need to develop the ability to think critically about the sources that influence you, you also need to accept the fact that you will always have the need to be influenced and taught. Learning from others and being open to changing your mind doesn’t mean you are still being treated like a kid; it means you are finally acting like an adult. After all, humble, thoughtful openness is one of the greatest gems of maturity.

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Utah Valley Health & Wellness Magazine September/October 2018