Utah Valley Health & Wellness November/December 2016

INSIDE: Turning Holiday Stress Into Holiday Joy Three Steps to Rejuvenate Your Energy Give the Gift of Health

NOVEMBER/DECEMBER 2016

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

Health Improve Your Function, Improve Your Life 19 3 Steps to Rejuvenate Your Energy 20 Diagnosing & Treating Concussions 22 4 Tips for Optimal Health 24

Family Wellness Play Therapy: What is it, and How Will it Help My Child? 33 Turning Holiday Stress Into Holiday Joy 34 Roads to Ruin, Bridges to Recovery 36 Cure with Compassion: Relief for Every Day Perfectionists 38

NOVEMBER/DECEMBER 2016 On The Cover: The Nichols Family, by Shelli Dame, Shelli Dame Photography.

Fitness Seven Swans a-Swimming…

Rome Wasn’t Built in a Day, Neither Are You! 11 How Close are You to Achieving Wellness? 12

Financial 10

Nutrition Three Healthy Holiday Recipes Give the Gift of Health 16

Outdoor Living 14

Culture

UVU Adding Five New Master Degree Programs to Meet Needs of Students, Industry 26 Why Use an Active Investment Manager? 28

Sled Away in Utah Valley

31

SCERA: Raising the Curtain Since 1933 40

Departments

Meet Our Staff 4 Letter from the Editor UVU Letter 8 Community Focus 9

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M E E T O U R S TA F F

Triston Morgan Author, Family Wellness

Erica Hansen Author, Nutrition

Travis Lott Author, Fitness

Kelli Middleton Author, Fitness

Dave Young Author, Financial

Terrin Parker, PT Associate Editor

Melinda Colton Editor

Clint Wood Executive Editor

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

If so, please contact our staff at utahvalleywellnessmagazine@gmail.com or 801-718-3794.

For more information on advertising or other inquiries, including career information, visit our website at www.utvalleywellness.com, email utahvalleywellnessmagazine@gmail.com or call us at 801-718-3794.

The publisher is not responsible for the accuracy of the articles in Utah Valley Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable.

Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions.

Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization.

If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2016.

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FROM THE EDITOR

This issue of Utah Valley Health & Wellness magazine marks our one-year anniversary. It is a tremendous honor to produce a publication dedicated to helping our communities improve overall health and wellness.

The past year we have supported local resources, formed important partnerships, and offered expert advice in the areas of fitness, nutrition, health, outdoor living, family wellness, culture and personal finance.

I am especially excited about the opportunity to join the staff of this magazine. I have spent the past three decades working in public relations, and recently stopped working to have more time with my two sons. This position allows me to work at home and be here when my two sons come home from school. They are both in middle school, and my husband and I know this is a crucial time in their development.

Perhaps one important lesson I am learning was best described by First Lady Michelle Obama: “Women in particular need to keep an eye on their physical and mental health, because if we’re scurrying to and from appointments and errands, we don’t have a lot of time to take care of ourselves. We need to do a better job of putting ourselves higher on our own ‘to do’ list.”

If I truly want to be there, both physically and mentally for my family, I need to take care of myself. I want my children to see a mother who not only invests in them, but also invests in herself.

As we begin our second year of Utah Valley Health & Wellness magazine, please let us know what you would like to see in our pages. We welcome your input, so we can truly make this magazine meaningful to you and your family. Send your ideas to utahvalleywellnessmagazine@gmail.com.

We also invite you to like us on Facebook, and follow us on Twitter and Instagram. The magazine is also available online at http://utvalleywellness.com.

Here’s to another year of growth and to improving both individual and community health and wellness.

Melinda R. Colton Editor

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Celebrating a Great First Year for Utah Valley Health & Wellness Magazine

We'd like to thank all of our faithful readers, our authors and our partners that have helped make this magazine a success. We look forward to another great year of Utah Valley Health & Wellness!

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Happy first anniversary to Utah Valley Health & Wellness Magazine! In the past year, the publication you’re reading has established itself as a reliable source filled with practical tips and inspiring stories.

At Utah Valley University, we have also celebrated an amazing year. We’re about to cap off our 75th anniversary with the unveiling of Roots of Knowledge (which has previously been featured in this magazine). Roots of Knowledge

is a stained-glass window project on a grand scale, combining 80 panels of 200 feet in length and 10 feet in height. It chronicles the highest human achievements throughout the world in art, architecture, music, literature, science, law, philosophy, and theology.

More than 60,000 pieces of glass are included in the art. Each piece is vital to depicting the scene, historical figures, and important places. This fact – that every piece is important – is much like the educational opportunities at UVU. We proudly give every person a chance to flourish here as they are willing to put forth consistent effort. Each person’s role is vital – faculty, staff, students, administration, and the community – to building and maintaining a marvelous mosaic of what we call “engaged learning.” From the moment a student arrives at this university, we want them to be actively applying the theory of the classroom to real-world experiences.

When UVU opened in 1941, it provided training for skills to assist with the war effort. Throughout the ensuing decades, the university stayed true to its roots of educating in the trades while greatly expanding offerings in practical and scholarly fields, including now eight graduate degree programs, Matthew S. Holland President Utah Valley University Matthew S. Holland was appointed the sixth president of Utah Valley University in 2009. Under his leadership, UVU adopted a unique educational mission focused on student success and developed core themes of being inclusive, serious, and engaged. These things helped the university become a full-fledged university in practice, maintaining high academic standards while expanding offerings to meet market demands. As a result, UVU experienced unprecedented growth and in 2015 reached the distinction of largest public institution of higher education in the Beehive State.

President Holland earned a B.A. in political science from Brigham Young University and an M.A. and Ph.D. in political science from Duke University. He also earned a graduate certificate at the Hebrew University of Jerusalem for the study of ethical political leadership. Despite many administrative demands at UVU, President Holland remains active in his academic discipline, publishing and guest lecturing at universities such as Harvard, Notre Dame, and Oxford. He is a Visiting Fellow in the James Madison Program in American Ideals and Institutions at Princeton University. He and his wife, Paige, are the parents of four children.

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more than 75 bachelor’s degree options, a myriad of certificate choices and associate degrees, and many more to come.

Fittingly, the permanent home of Roots of Knowledge will be in the UVU

Library, the pedestrian heart of our main campus, a powerful reminder of the opportunities – and expanded vision – an education provides.

Best,

Matthew S. Holland Matthew S. Holland President Utah Valley University

Community Orem – Keep Our Arteries Moving As the Mayor of Orem, one of my responsibilities is to work with the city and the residents on traffic issues. With more than 18 square miles of city, we have hundreds of miles of roads the city is required to maintain and perform preventive work on for the future.

A rule of thumb concerning roads is that if you do not maintain them and put $1 toward that effort now, it will cost you up to $6 later to replace and rebuild those roads.

To keep our city in good condition, we have to keep the traffic on our arterial roads moving.

Likewise, in our own lives, to keep our bodies functioning properly, we have to keep the blood in our arteries moving.

To keep our city in good condition, we have to keep the traffic on our arterial roads moving. Likewise, in our own lives, to keep our bodies functioning properly, we have to keep the blood in our arteries moving. This requires we take maintenance and preventive measures now while the cost is relatively low to our bodies and our pocketbooks, rather than wait while not paying attention to our bodies and have the costs go up many times later trying to fix the problems.

We have a young lady in Orem, Kay Bradford, who works hard to keep herself in good condition. She pays attention and plans for the future.

She tells me that she works out every day. Her mood is bright and full of life. Her energy and enthusiasm for life is catching. I feel great every time I am with her and she affects all around her. She participates in many events, speaking and giving encouragement. And by the way, she is now in her early nineties.

I have found that as I have traveled around the city meeting with many people, that those who are active physically, seem to enjoy better health, regardless of age.

Eating more natural foods such as fruits and vegetables every day brings added benefits to our bodies from the many nutrients, vitamins, minerals, antioxidants found in them. Exercising every day and eating natural foods keeps our blood flowing and gives strength and energy to arteries.

As I consider the roads in our city I am appreciative of the city recognizing the needs and conditions of the roads and then spending the time, the resources, and the effort to repair pot holes, put down new slurry overlays, and where needed to do major repairs. The city has to plan for the future. It is our job to provide good roads and transportation for our citizens.

I realize we need to do the same planning when it comes to our bodies. We need to expend the same effort, time, and resources to ourselves. We need to keep our bodies in good condition now while they can be rejuvenated rather than wait until the cost is six times or more higher to address problems that could have been improved upon at a much lower cost along the way.

The future is now, in regards to our wellness and health, if we plan for it and take action, and not wait.

Richard Brunst Mayor, Orem City

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FITNESS

Seven Swans a-Swimming…

By John Brooks, Head Swimming Coach, BYU Homemade pumpkin pie… Jack Frost nipping at your nose… and a swim cap on your noggin? Okay, so aside from those seven swans, swimming is not traditionally a winter activity – but hold your horses… or reindeer, as it were. It may just be the perfect time to take a dip in something besides the guacamole bowl this holiday season!

As the temperatures drop, so does our motivation to get out and exercise. As we reduce our exercise, our energy declines, and soon we become something akin to hibernating mammals, waiting for the dawning of spring to awaken us from our deep winter’s sleep.

Swimming just might save you from this holiday coma! Most city recreation centers in the Utah Valley have indoor and/or heated pools. So, take advantage of this, because swimming is a great opportunity for you to get, or stay, in shape through the long winter months.

It’s great exercise for everyone – the young and the old, the elite athlete and the novice exerciser. Swimming is a low impact sport, so it’s easy on the joints, and yet it works every major muscle in the body, and is a serious calorie and fat burner. In fact, swimming has a 1:4 ratio to running – meaning that swimming a mile is the equivalent of running four miles. [Fun fact: At BYU on a college team, a typical week is an average of 30 miles – so if we convert that to running that’s a 120 miles of running. Pretty cool right?]

Swimming is the perfect exercise, because it builds endurance, muscle strength, and cardiovascular fitness.

The resistance provided by the push and pull of water builds muscle definition and strength in the legs, arms, and core. It keeps your heart rate up, but takes the impact of stress off your joints. Swimming also helps strengthen bones, according to new research recently published in the Journal of Applied Physiology. It helps you stay flexible, reduces inflammation, lowers stress and depression, and, according to several health studies, lengthens your life.

One of the most common questions I am asked about swimming for people wanting to feel more comfortable in the water, is how to breathe. For some reason, many people panic and take in and take out way too much air. When you do this, you end up essentially hyperventilating. The best solution is to relax and take in air just as you would if you were running or doing any other land exercise. A little bit of air in, and a little bit of air out – naturally.

There are many options when it comes to swimming. You can swim laps solo, or find a swimming buddy to join you. You can even join a year-round swimming team for ages 6-18, or a masters team that consist of 18 years and up.

You can go at your own pace, and make it as challenging or easy as you want it to be – smooth, relaxing strokes to help you unwind from the holiday craze, or quick sprints to work off that extra peanut brittle you indulged in.

So don’t let the winter winds keep you locked indoors this season. Grab your suit and come on in – the water’s fine.

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About the Author John has been the head coach of BYU’s swimming and diving program since March of 2012. Prior to becoming the head coach at BYU, John served as an assistant coach at BYU, UNLV, and University of Utah. During his time at BYU, John has been named Conference Coach of the Year three times. His teams have continually been ranked in the nation’s top 25 and he has had the privilege of coaching two Olympians. John is a 2003 economics graduate of the University of Utah, where he also lettered in Swimming.

John is married to his wife Katie and they have two sons.

Rome

By Travis Lott CPT, CES, FNS, WLS

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Built in a Day,

FITNESS

You!

Neither Are

How many of you expect to achieve your fitness goals – whether it’s losing fat, gaining muscle, or performance driven – and expect those results in the same time it takes to cram for a test the next day?!

Rome wasn’t built in a day. Neither is your body. When you see someone with a great physique (I’m not talking about someone who is thin, but someone who is in shape), they’ve worked hard for those results. It takes figure competitors, body builders, cross-fitters, athletes, or maybe your average Joe at the gym years to build those habits. I think we have a societal misunderstanding of a healthy body image and what it About the Author takes to be/look healthy.

Travis Lott is a certified The hardest thing for people to realize when trying to get healthy and personal trainer, corrective exercise specialist, certified look healthy is the process you have to go through. Results come in slow nutritionist, and certified and steady increments. Many don’t give the process enough chance or weight-loss specialist at time to see the results. Off days (bad eating or skipping some workouts Leantrition. He has trained during the week) will happen, but as long as you can push through and many diverse individuals and groups over the years stay committed throughout the majority of it, the results will come. You including people of all ages, will be impressed over the long haul. It’s not just about getting to the weight classes, and medical point where you like the way you look, then reverting back to those same histories. Many of his clients bad habits thinking somehow you’ll maintain this new image. It doesn’t have seen very successful results that have changed their happen like that! It’s all about changing bad habits and developing lives. Travis is passionate lifelong healthy habits. That’s a hard thing to convert to – especially if about the health industry and your lifestyle has been completely the opposite for many years. takes pride in helping others The better someone understands that getting results is a process, achieve a new, healthy way of living. whether it be losing fat or putting on muscle, the better they will be able to stay strong when it seems no progress is being made throughout the journey. You will be able to look back in a few months or even a year or more and be very impressed with how far you’ve come, and how much your body has changed – not to mention the healthy habits you now have.

So how does one know if he or she is headed in the right direction to achieve the goals they’ve set? Here are two simple, yet very effective hints that will help, no matter what goals you have: 1. Work out at least 3 times per week. (Sometimes just making it to the gym is a victory!) What you do there and how you do it is an entirely different topic. Hitting the weights, no matter your age, gender, or ability is a must! Don’t do it at home. You won’t push yourself hard enough and family will be a distraction. And get a workout partner! Maybe two or three of them, so you never miss and always have someone to push you.

2. Sound Nutrition. Stop eating things that will make you fat! (Take-out, processed/packaged foods, candy, soda, sugar, sugary juices, unhealthy fats, refined grains, foods with added sugar, etc.)

Yes, you have to pay attention to what goes in to your mouth.

A: C heat Meal. If you need a cheat meal, you should limit it to 1 meal per week, not 10 meals packed into 1 meal, or an entire cheat day full of treats. If your cheat meals turn into cheat days or heavy binging, you’re not going to get the results you want.

B: S top mindlessly snacking. Plan out your meals and healthy snacks until it becomes ingrained in you. Most people struggle with this one.

Good luck! And remember, I’m just a click away if you need help!

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By Kelli Middleton

Are you spending countless hours working hard at the gym and not getting the results you want? Often times what needs to be changed in your routine to get those results, as crazy as it sounds, has nothing to do with diet or exercise. It all boils down to your wellness.

The difference between health and wellness is health is usually the factor you cannot control, whereas wellness is your lifestyle. There are eight components that work hand in hand in order to achieve wellness. They are: physical, emotional, intellectual, environmental, social, spiritual, occupational and financial.

Physical wellness is what you typically think of when you think about what it takes to be healthy. Eating right, regular exercise, getting adequate sleep, getting regular medical exams, and maintaining a healthy body weight.

How Close are You to

Achieving

Wellness?

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uvhw | Emotional wellness is the area I see people struggle with the most.

It’s how you feel about yourself and others, as well as how you deal with stress. Being able to handle the highs and lows of life, in addition to everyday stresses is important for having good emotional health.

Intellectual wellness is lifelong learning, curiosity, capacity to question, and critical thinking. It’s important to keep up on current events, learn new skills, read, etc.

Environmental wellness is the influence the environment has on your health, which can be positive or negative. Having good environmental health means living in a clean, safe and comfortable environment.

Social wellness refers to the development and maintenance of meaningful, lasting relationships. Having good communication and people skills is determined more by the depth of good relationships rather than the quantity.

Spiritual wellness can mean different things to different people, but it all comes back to your purpose and sense of meaning. This component of wellness can be religious and include your standards and beliefs, or it can be completely unrelated to religion, and include being altruistic and enjoying the beauty of nature.

Occupational wellness is the fulfillment and satisfaction felt in your career as well as your relationships with coworkers.

Financial wellness is your ability to live comfortably within your means and effectively budget for emergencies and other goals.

After getting an idea of what each of the categories is, do you feel you’re doing well? Here is a quick assessment that can give you a better view of your current wellness state: Rate each question on a scale of 1-5. Find the average for each category. If you score 3 or below on any category, that area probably needs a little work.

FITNESS

PHYSICAL I exercise for at least 30 minutes three times a week I maintain a healthy body weight I consistently get 7-9 hours of sleep per night I avoid skipping meals I eat a healthy and well-balanced diet

About the Author

SOCIAL I have happy and satisfying relationships I get support and love from friends and family I am able to express my feelings to those close to me

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.

EMOTIONAL I rarely feel tense or anxious I find it easy to relax I am able to deal with daily stresses without undue emotional stress I have not experienced a major stressful event in the last year FINANCIAL I live within a budget I am happy with my current level of savings

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Three Healthy Holiday Recipes

By Wendy P. Thueson Eating healthy can be a challenge, especially during the holidays. Our culture seems to thrive on sugar whenever we celebrate throughout the year with Birthday cakes, chocolates for our sweetheart at Valentine’s Day, candy galore during Halloween, and cookie swaps at Christmas.

Does it ever end?

When I began eating raw food for better health, I did quite well until October. I caved and then paid for it with aches and pains resurfacing as I gave into these temptations that were everywhere. As a recovering sugar addict, this was particularly difficult. It was like a recovering alcoholic going into a bar and trying to resist the temptation. Bars can be avoided but we have to eat at least three times a day. When we mix food with social events it can be quite tricky.

Here are three of my favorite healthy holiday recipes that help me get through these three months much easier. I hope they help you too!

Autumn

Gluten-Free Pumpkin Chocolate Chip Cookies Yield: About 18 cookies Ingredients: Dry ½ cup organic sugar or sugar alternative of your choice 1 cup gluten-free flour mix 1 teaspoon baking powder ½ teaspoon baking soda Dash salt 1 teaspoon cinnamon ¼ teaspoon each of powdered cloves, ginger, allspice and nutmeg Wet ½ cup pumpkin puree ½ Tablespoon vanilla 1/8 cup + 1 Tablespoon unsweetened applesauce 1 egg 1 cup semi-sweet chocolate chips (gluten and dairy-free)

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Instructions: 1. In a medium sized bowl, blend all dry ingredients together and then add the rest of the ingredients. Stir until combined.

2. Drop by teaspoons full onto a parchment-lined baking sheet.

3. Bake at 350 degrees F. 10-15 minutes or until bottoms begin to brown.

4. Cool on a wire rack. Serve.

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NUTRITION

Thanksgiving Christmas Kale & Butternut Squash Soup Yield: 6-8 servings Ingredients: 2 cups butternut squash, peeled, seeded and cut into cubes 1 cup cooked wild rice 1 handful fresh kale, washed and torn into bite-size pieces 4-6 cups purified water or vegetable broth 1-2 teaspoons Organic No-salt Seasoning Instructions: 1. Prepare wild rice according to directions 2. Cut up butternut squash and kale 3. I n a soup pot, add the diced squash and water and warm on low heat until tender but not mushy, about 1 hour.

4. A dd rice, kale and spices to pot and warm using the finger as a guide.

5. Serve immediately.

*More free recipes may be found at www.rawchefwendy.com and in Wendy’s two new recipe books, “Reasonably Raw” and “Beautifully Raw.”

Egg-Less Nog Shake Yield: 2 cups Equipment: High-speed blender Ingredients: 1/2 cup almonds, soaked and rinsed 1/4 cup Medjool dates, pitted 1/2 teaspoon pure vanilla 1 teaspoon cold-pressed coconut oil 1 teaspoon cinnamon Dash nutmeg 1 cup purified water Ice (optional) Instructions: 1. Put everything in a high-speed blender and blend until smooth.

2. Drink immediately.

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

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Gift

Give the

Health of

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NUTRITION

By Erica Hansen MS, RD, CD What surrounds you, but can’t be seen? Influences all your choices, but can’t be cornered? Is modifiable by you, but only with conscious effort? Culture.

The Merriam-Webster dictionary defines culture as “the set of shared attitudes, values, goals, and practices.” Our family, friend groups, work organizations, churches, and neighborhoods all have micro-cultures that influence our choices, and we each contribute to that culture with our choices.

How would you describe attitudes about health and healthful practices in the cultures you’re a part of? Does your association with these cultures inspire you to eat more nourishing foods, be more physically active, and practice principles of good mental health?

The holidays are a wonderful time to contribute to a culture of health with the gifts you choose to give those you love and appreciate. Here are some health-enhancing ideas to consider gifting during the season of giving and tradition-making: 1. Kitchen appliances:

A. B lender or food processor. A great choice to make healthy soups, smoothies, and sauces easier.

B. W heat grinder: To make eating whole grains more convenient.

C. Placemats, napkins, china. Place settings help people eat more mindfully and be more present at meal time.

People pay more attention, make more nutritious choices, eat more slowly, and engage more socially with others present--all of which enhance our wellbeing.

D. Instapot or crockpot: Help others simplify the cooking process with these useful hands-off cooking appliances.

2. Food baskets with whole fresh foods like fruit (fresh, dried, home canned), raw or toasted nuts, popcorn or kits for homemade popcorn, homemade or store bought whole-grain pancake, muffin, and bread mixes.

3. A subscription to healthy food services like Blue Apron or Hello Fresh, which deliver all the ingredients and recipes for healthy meals at home, or Dream Dinners in Orem, where you can make meals for the month ahead of time, or a subscription to a food specialty box for items like spices or more rare food items.

4. Healthy apps – A variety of applications are available to help count calories and keep track of physical activity (MyFitnessPal), eat more mindfully, journal and express gratitude, take a meditation break to de-stress, find healthy recipes, and create shopping lists.

5. Race entry fees for yourself, your family or a friend. This would make a great holiday tradition to do with those you love. There are several to choose from this year:

A. Turkey Trot Triathlon & 5k. Saturday, Nov. 5 at 8:30 am at the Orem Fitness Center. (www.t3triathlon.com/ race/turkey-triathlon-5k)

B. P ilgrim 5k. Thanksgiving Day, Thursday, Nov. 24 at 8 am at Ashton Garden’s Visitors Center Thanksgiving Point in Lehi, UT. (https:// thanksgivingpoint.org/ pilgrim5k)

C. Thankful 13 (Half, 5K and About the Author Erica Hansen is a registered Kid’s Run). Thanksgiving dietitian who owns the Day, Thursday, Nov. 24 at nutrition consulting company, 8 am at Lehi, UT MATC. Foods That Fit. She specializes (http://thankful13.com) in working with individuals and organizations to make

D. U tah Santa Run 5K. their health and lifestyle goals December 3 at the fit into real life. She believes Riverwoods in Provo, UT. that getting back to the basics-preparing good, wholesome (http://www.runsanta.com) foods at home--is the first step 6. A race day gift box filled with sports to improving health. drinks, high carbohydrate snacks for mid-race refueling, iTunes gift card, good headphones, water bottle carriers for racers, new athletic clothing or shoes.

7. M usic credit to fuel a run and smart phone or mp3 player accessories.

8. Athletic clothing or gift certificate to sporting store.

9. Gym pass or fitness class pass or dance class for adults.

10. H ome gym equipment like a yoga mat, free weights, resistance bands, pull up bar, or kettlebells.

11. Spa equipment or gift card for a spa day.

12. Self-Help Books:

A. I ntuitive Eating By Evelyn Tribole MS, RD & Elyse Resch MS, RD, FADA

B. The Plant Powered Diet by Sharon Palmer RD

C. S park: The Revolutionary New Science of Exercise and the Brain by John J. Ratey

D. A merica’s Test Kitchen Cooking School by America’s Test Kitchen 13. A magazine subscription like Cooking Light.

14. Cookbooks

A. Th e Skinnytaste Cookbook: Light on Calories, Big on Flavor by Gina Homolka

B. America’s Test Kitchen, and all their varied editions

C. S imple Green Smoothies: 100+ Recipes by Jen Hansard and Jadah Sellner 15. G ive to charity on their behalf. Great health related organizations include:

A. Cancer.org

B. Heart.org

C. Komen.org

D. Mayoclinic.org

E. Mowaa.org

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Improve Your Function, Improve Your Life

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H E A LT H

By Dr. Eric Freeman Low back pain is a condition that affects between 50% and 80% of the population every year. Apart from the significant suffering it causes, spinal pain has an enormous economic impact, with estimated direct healthcare expenditures of $100 billion in the United States annually. When low back pain radiates into one or both legs, it is commonly called sciatica, also known as lumbar radiculopathy. Radiculopathy pain can either begin suddenly as a short-term problem (acute) or persist over a long period of time (chronic).

Acute radiculopathy is most commonly caused by a herniation or bulging of the cushioning pad, or the intervertebral disc, found between the vertebral bones in the spine. When a disc herniates, it can irritate and compress the spinal nerves that are responsible for controlling the functions of the pelvis and legs. When this occurs, it often produces numbness, tingling, or weakness in the legs and, if very severe, can also cause loss of bladder or bowel control, in which case one should seek medical care immediately. If back and leg pain are present, a healthcare provider can order an x-ray and/or MRI to confirm whether a disc herniation is the cause of the symptoms.

Fortunately, between 70% and 90% of acute radiculopathies resolve with conservative care within about three months, although severe levels of pain during that time can cause drastic, decreased functioning.

However, multiple treatment options are available to improve this pain to allow time for the body to heal itself. These options include the initial approaches of heat or cold, over-the-counter and prescription medications, physical therapy, and modifying activities.

Another common treatment is epidural steroid injections, which is a minimally invasive, therapeutic procedure. This procedure, performed by trained pain specialists, places steroid medication in the epidural space as close to the herniated disc as possible. In doing so, the pain can be reduced as the disc heals. Ultimately, if the pain persists, surgical intervention may be necessary to remove the herniated disc.

At Southwest Spine and Pain Center, our entire focus is identifying and treating the cause of pain, which, in turn, improves functioning and quality of life. To accomplish this, we utilize a multidisciplinary approach that involves injections, minimally invasive procedures, medications, and coordinating behavioral health as well as physical therapy. We have eight clinics throughout Utah, with our newest clinic in Provo, where myself and my team employ a compassionate and proven approach to pain management, with the overall goal of improving patient functioning. I am a board-certified pain physician and was fellowship trained at the Mayo Clinic. Because of my years of experience, I am more effective in improving patients’ pain and the suffering that accompanies it. If you or someone you know is struggling with sciatica, or any other painful condition, please contact Southwest Spine and Pain Center in Provo to schedule an appointment with me so you can get back to living life again. You can also stop by one of our locations in St. George (2 locations), Hurricane, Cedar City, Richfield/Mt. Pleasant, and Logan.

About the Author Dr. Eric Freeman is a pain management physician at Southwest Spine & Pain Center’s Provo clinic. He graduated summa cum laude from Brigham Young University before receiving his medical degree from The Ohio State University College of Medicine. Shortly after medical school, Dr. Freeman completed his residency in anesthesiology and fellowship in pain management at Mayo Clinic – Rochester. He is certified by The American Board of Anesthesiology and The American Board of Pain Medicine. Dr. Freeman enjoys treating patients and seeing a significant improvement in their quality of life and functioning.

He believes the key to success is to work with talented, honest, caring, and hardworking people.

Utah Valley Health & Wellness Magazine | November/December 2016 19

By Dr. Randy Lundell, DO The most common complaint I hear in my office is, “Dr. Lundell, I’m tired! How can I improve my energy?” Here are three steps I go through with my patients to help rejuvenate their energy: Step one: Balance your circadian rhythms and adrenals During times of stress, our adrenal glands produce the stress hormone cortisol. The body expects that the stress will eventually go down and the cortisol can then return back to baseline. During times of prolonged stress (divorce, lack of sleep, emotional stress at home, over exercising, skipping meals throughout the day), the cortisol remains high for as long as the body can keep up the production.

After a prolonged stress response, cortisol starts to get depleted. This depletion in cortisol leads to fatigue, body and muscle aches, decreased libido, brain fog and feelings of exhaustion. In our current lifestyle, we are all prone to over-stressing our adrenal glands and depleting cortisol. This decrease also leads to symptoms of hypoglycemia (low blood sugar), since cortisol is responsible for keeping blood sugars stable.

Cortisol should be produced at its highest level in the morning, giving us energy to get out of bed and head to the gym. If you are waking up tired, your cortisol is too low in the morning. Some people have a hard time going to sleep because they have more energy at night. This likely means their cortisol is going up at night when it should be at its lowest point.

Salivary cortisol testing (which we offer in our office) is done at four points during the day: before breakfast, before lunch, before dinner and before bedtime. This assesses the pattern of your cortisol production throughout the day.

Melatonin should be the hormone that goes up at night as cortisol goes down. In the morning, cortisol goes up and melatonin goes down – especially with exposure to morning light.

In order to rejuvenate your energy, you have to reset your cortisol pattern back to normal. This means waking up with energy in the morning and being able to peacefully go to sleep at night. The 20 www.utvalleywellness.com

following steps can help fix an abnormal cortisol pattern: 1) Getting 7-8 hours of sleep each night, ideally between the hours of 10 pm and 7 am. The most restorative (non-REM) sleep occurs earlier in the night. As the night progresses, you shift into a lighter sleep state (REM). Also, if you snore at night, you should be screened for obstructive sleep apnea.

2) Find techniques to reduce stress. Meditation, yoga, prayer, paced breathing, enjoying nature, Chi Gong, and focusing on gratitude are all great ways to reduce stress and restore energy.

3) Eating balanced, regular meals throughout the day keeps your blood sugar stable and stops the perception to your body that you are stressed and running from a saber-toothed tiger.

4) Lastly, using adaptagenic herbs during the course of the day can buffer your cortisol response. Herbs like Ashwaghanda and Rhodiola act like bumper lanes in a bowling alley. If your cortisol is too high, they will help it come down. If your cortisol is too low, these herbs will help keep your levels up. These are usually taken in the morning and afternoon.

As the above steps are followed, the body will naturally regulate cortisol and melatonin to give you rejuvenated energy throughout the day.

Step two: Fix your gut health If you have chronic inflammation in your gastrointestinal tract, your body has to devote precious energy resources to fight this fight.

We should never have gas, bloating, constipation, pain or diarrhea. We should be having 1-2 bowel movements a day. If you have any of the previous symptoms, you are using precious energy in the form of ATP to calm the inflammation. In addition, as your gut becomes inflamed, it allows bacterial particles called lipopolysacharides (LPS) to enter into your blood stream. These LPS’s go to the adrenal glands in the body and block their ability to make cortisol during times of stress.

How to do we fix the gut? Start by eating more fruits and vegetables and taking a probiotic.

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H E A LT H

Step three: Rejuvenate your mitochondria The mitochondria are the power plants in each cell of the body.

They produce ATP (adenosine triphosphate). Without ATP, the cell dies. ATP is a basic unit of energy that the body uses. Without adequate ATP, we experience fatigue, depression, cold hands and feet, brain fog and weight gain.

We offer a blood test called NutraEval at our office that can assess your production of ATP by determining how well you turn the food you consume into energy.

Thyroid is also important in the production of ATP. Thyroid hormone works by increasing the number and size of the mitochondria in every cell in your body. With this increase in mitochondria comes an increase in the production of ATP, so making sure you have your thyroid properly evaluated and treated is critical to improving energy.

Another way to improve the mitochondrial production of ATP is exercise. Implementing high intensity interval training (HIIT) increases the bodies production of ATP. Doing resistance training increases the amount of muscle in the body, and more muscle means more ATP. Eating a diet that feeds the mitochondria can be extremely helpful.

Some of these foods include: blueberries, pomegranates, almonds, grass fed beef, wild salmon, avocados, coconut oil, and broccoli. At the Health Rejuvenation Institute we have special diet plans designed for this purpose. We also have a nutritionist that can give you specific recommendations for your nutrition plan.

Certain supplements help fuel the production of ATP by working on the electron transport chain, which lies within the mitochondria.

These are: CoQ10, carnitine, alpha lipoic acid, magnesium, vitamin C, and vitamins B2 and B3. Taking these supplements can improve, energy, memory, and mood.

Combining the comprehensive approach of balancing your adrenal glands, fixing gut health, and rejuvenating your mitochondrial production of ATP will restore your energy and your excitement for life. Visit us at the Health Rejuvenation Institute and we will help you through this process.

About the Author Dr. Randy Lundell, D.O. is a Board Certified Family Physician and Fellowship Trained in Functional Medicine. Dr. Lundell is the owner of Health Rejuvenation Institute in Spanish Fork, UT. He can be reached at 801-504-6117.

Utah Valley Health & Wellness Magazine | November/December 2016 21

22 www.utvalleywellness.com

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H E A LT H

Changing the Discussion:

Diagnosing & Treating Concussions

By Dr. Alina Fong, Clinical Director of Cognitive FX About the Author

Most doctors have been taught that rest is the most important thing for the brain after a concussion. Although this does help individuals to recover, the length of time that a patient needs to rest is often disputed, and the prescription of rest is left to individual clinicians. The hope that clinicians have is that the symptoms will just go away within the first few weeks. However, some individuals do not experience a quick recovery, and about 15% of concussions lead to post-concussion syndrome. Individuals may spend months to years just resting and waiting to get better, while symptoms persist.

Many of our patients have seen multiple doctors and specialists without the level of improvement they have wanted or needed.

Many times patients have told us that they get the same answer from specialists: “Sorry, we are not sure how to help you get any better, good luck.” This is not only frustrating, but life altering. Coping with symptoms and brain function that is impaired for long periods of time can influence the quality of life, not only for the individual, but for those around them as well. The long-term consequences begin to affect overall psychiatric functioning, with more diagnoses of depression and anxiety, which is often treated with medication.

Unfortunately, the side effects of these drugs often mimic or exacerbate the symptoms the patient is trying to recover from.

Recently, however, the idea of complete rest has started to shift.

Current research is showing that there is no evidence to supports the claim that complete restriction of all activity accelerates recovery.

Additionally, no evidence exists showing that cognitive activity will increase one’s risk for further concussion. In fact, “appropriatelytimed” exercise has been shown to best benefit the brain during the recovery process. (Thomas et. Al, 2015; Majerske et. Al. 2008).

Our Research-Guided Approach at Cognitive FX We started over ten years ago with the question: What does a concussed brain look like when compared to a healthy one? We launched a massive brain scanning project in order to determine what normal functioning looks like in a healthy brain, and how different brain areas change with injury. As we scanned and reviewed hundreds of individuals’ brains that did not have a concussion, we were able to get a solid understanding of these regions. With our data we established a scale from 0 to 6 that helps us understand how severe an injury is.

Functional NeuroCognitive Imaging (fNCI) is adapted fMRI technology – our scanning process used to show where an individual is on that scale. This technology also gives us the ability to look at NeuroMarkers found in about 100 key brain regions and see where the brain is improperly functioning. The results of each scan guide our multidisciplinary EPIC (Enhanced Performance in Cognition)

Alina K. Fong received treatment protocol for each individual her PhD in Clinical and for each injury.

Neuropsychology with an Over the last few years, we have seen emphasis in neuroradiology from Brigham Young that in one week of treatment individuals University. During her improve as they commit to a vigorous academic career under the protocol, which appropriately pushes mentorship of Dr. Erin Bigler and Dr. Mark Allen, and rests the brain to get function back Dr. Alina Fong received to a normal levels. EPIC Treatment the national American is not a miracle cure. Because of its Psychological Association foundation in fNCI technology, we are Clinical Neuropsychology Division 40 Graduate able to specifically address impairments Student Research Award for individuals in ways that the in 2004 for her research neuropsychological and general field on “Cortical Sources of the had previously believed to be impossible.

N400 and ‘The N400 Effect.”

Dr. Fong’s interest in brain EPIC Treatment results are truly based in mapping soon turned to years of research and clinical application. functional MRI, and since Some of our most recent findings then, her research efforts have been focused on the clinical include: applications of fMRI. In • Using objective measures (FNCI addition to her continuing Scan), 93.67% of our patients have research activities, Dr. Fong improved in functioning by 40% or is currently the Director of Cognitive FX, the premiere more. concussion treatment center • Using subjective measures, 87.15% of that utilizes functional our patients rated their improvement NueroCognitive Imaging on the post-concussion symptom (fNCI) technology. scale by 40% or more.

• After treatment the brain continues to improve in function, and has lasting effects. Our longitudinal studies are showing improvement continuing a year after treatment.

• 36.4% of concussed individuals who delay treatment worsen over time, whereas only 0.4% of those who undergo treatment worsen under fNCI measures.

• We have seen hundreds of patients and every patient has left our clinic with improvement.

As a scientist and a clinician, I was very skeptical of our findings at first. However, after seeing hundreds of patients improve, and, time and time again, scan in the normal range after treatment, I know that there is something we can do to treat post-concussion syndrome.

We can help people address the core problem – the concussion – instead of just focusing on the symptoms. This not only empowers the individual to have a better life, but allows them have control of their life once again.

Utah Valley Health & Wellness Magazine | November/December 2016 23

As an Ironman World Championship qualifier and board certified family physician, I’m often asked what one

4

should do to ensure optimal health.

Here are four areas, in order of importance, that can help you get and stay fit – regardless of age or starting point:

Tips for

Optimal Health

24 www.utvalleywellness.com

By Dr. Stuart Porter, DO

Photo provided by Dr. Stuart Porter.

uvhw | #1: DIET Diet is probably 80 percent, as far as importance in overall health, fitness, and metabolism. Intensity exercise (aerobic type), does not boost metabolism. Diet, however, can have a marked effect.

For the last forty or so years, we have been duped with the concept that we should restrict fats. I advocate a high fat, moderate protein, low carbohydrate diet – better known as a “ketogenic diet.” By eating this way consistently, metabolism is shifted to better fat burning.

This diet is gaining traction in the competitive athletic arena, especially with endurance athletes. Chris Froome (two-time winner of the Tour de France) and the entire Team Sky that supports him also eat a keto-like diet, so you’re in good company in following this type of diet! #2: SLEEP The second most important aspect is sleep. Regardless of age, serious athletes should get 8-9 hours of sleep per night. The harder they train and the older they are, the more they need. Recovery should supersede training – never let exercise trump sleep! A study in women and weight-loss showed those who slept eight hours or more lost more weight than those who slept less and exercised more. #3: SUPPLEMENTATION Supplementation, if done correctly, should involve some laboratory evaluation in order to customize it to the individual’s needs. However,

there are some basics to consider for everyone: A high quality omega-3 supplement (unless you are eating cold water fatty fish twice a week or more), a broad spectrum potent probiotic (unless you regularly eat fermented foods), and a high quality multivitamin that has plenty of B vitamins, preferably in their methylated (activated) form.

Many more supplements may be recommended based on exercise levels, metabolism, genetics, and individual codes. #4: EXERCISE Although I love to exercise, and am an advocate of it for most of my patients, I personally believe it is the least important of the four areas for health and metabolism. As far as exercise recommendations go, getting a good mix is important – including resistance training, high intensity interval exercise, and aerobic exercise. Find something you enjoy, and do it!

Wishing optimal health to each of you!

H E A LT H

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

Dr. Porter is the owner of Xage Medical Spa in Provo, UT and focuses his practice on optimal health and wellness.

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www.xagemedicalspa.com Utah Valley Health & Wellness Magazine | November/December 2016 25

UVU Adding Five New Master Degree Programs to Meet Needs of Students, Industry Utah Valley University is meeting the regional needs of growing industries and advanced degree-seeking students by adding five new master degree programs beginning fall semester 2017. The five new programs include: Master of Social Work, Master of Computer Science, Master of Public Service, Master of Accountancy, and Master of Science in Cybersecurity. UVU will begin accepting applications Nov. 1.

“This marks the culmination of a major effort to expand the range of, and give institutional support to, graduate education at UVU. This is a monumental step forward for the University,” said UVU President Matthew S. Holland. “By design, these five programs respond to some of the area’s most pressing needs in business and the social sector. The new student opportunities this creates for learning and employment are just outstanding.”

mental health, addictions, and engaging with diverse populations, which will focus on the Latino, Polynesian, and refugee communities. These areas of focus are projected to be significant areas of growth within the social work field over the next decade and beyond. This graduate program plans to admit 20 students for Fall 2017. By its third year of operation, the program plans to have 48 students enrolled. Coursework for this degree will be mostly face-to-face and hybrid courses, but may offer some online courses for increased flexibility. The Master of Social Work helps prepare students to become Licensed Clinical Social Workers (LCSW).

“These five programs have been carefully formulated in direct response to community needs,” says Jeff Olson, senior vice president for academic affairs. “They represent an important addition to our graduate degree offerings.”

Olson says the industry responses have been very positive since UVU’s announcement. “They respect our graduates and have been encouraging us to offer these programs. We are also getting excellent response from individuals interested in attending these programs.

UVU officials anticipate a high demand for the new offerings, especially computer science. With the current high emphasis on STEM areas, this program allows UVU to meet the needs of both students and regional businesses.

Social Work The Master of Social Work program was the most requested graduate program by students across campus. Recent reports from the State of Utah and the three counties that UVU serves (Utah, Wasatch and Summit Counties) show an increasing demand for clinical social work. This program will have three different specializations: 26 www.utvalleywellness.com

Computer Science Utah County’s technology industry is demanding more trained computer science professionals at the post-graduate level. The focus of the Master of Computer Science program will prepare students to enter the local, national, and global workforces as leaders and innovators rather than focusing on preparing students to conduct basic research. This program plans to admit 20 students for Fall 2017. By its third year of operation, the program plans to have 58 students enrolled. This program will offer face-to-face instruction.

Public Service The Master of Public Service is designed to develop the next generation of public service administrators in the areas of emergency services and criminal justice and will expand to other public service areas based on student demand. The MPS program offers students an applied public sector education with skills and abilities in public service administration, focusing on administering vital public services, public safety functions, ethical considerations, leadership, and strategic communications. Professors have proven public service experience in their respective professions and set high academic standards for the academic discipline. The Master of Public Service plans to admit 20 students for Fall 2017. By its third year of operation, the program plans to have 50 students enrolled.

Master of Master of Public Service plans to use a combination

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FINANCIAL

Photos courtesy of UVU Marketing

of face-to-face, hybrid, and online methods. The majority of the courses will be hybrid where students attend a few classroom sessions at the start and end of the semester and perhaps a few in the middle of the semester. The remaining coursework will be online.

A hybrid approach will provide maximum flexibility for working professionals to complete the degree.

Accountancy UVU’s Master of Accountancy program will offer required courses in CPA exam-focused areas such as financial auditing, accounting theory and research, business regulation, advanced corporate tax, and accounting strategies for achieving profit goals. It will also develop management and analytical skills through managing and facilitating professional teams and financial statement analysis courses. This program plans to admit 30 students for Fall 2017, and it plans to maintain this size enrollment for several years. The Master of Accountancy qualifies students to take the Certified Public Accountant (CPA) examination. This coursework will be taught face-to-face.

Cybersecurity Industries in Utah, including the National Security Agency, are increasingly in need of employees with advanced skills in the field of cybersecurity. UVU’s Master of Science in Cybersecurity will offer both face-to-face and online instruction. The program is designed to provide students with advanced technical and managerial knowledge, preparing them for senior technical and leadership roles in the field.

The Master of Cybersecurity plans to admit 15 students for Fall

2017. By its third year of operation, the program plans to have 38 students enrolled. Instruction will be offered both as a hybrid and face-to-face program.

In preparation for offering these and additional graduate degrees, UVU established an Office of Graduate Studies, directed by Jim Bailey, and Graduate Council, which consists of graduate faculty from each college in the University. It has oversight responsibility of graduate programs and graduate faculty. The Graduate Council approves all new graduate programs as part of the University curriculum process.

It also approves appointments of the graduate faculty to teach in graduate programs.

“UVU takes its mission to meet the educational needs of our service area seriously,” Olson says. “We have carefully reviewed those needs and identified five programs that build on present strengths to address a variety of them. Other programs will be proposed in the future to address important remaining needs.”

Pending accreditation approval of the Northwest Commission on Colleges and Universities, this increases UVU’s total number of graduate degree offerings to eight. UVU already offers graduate degrees in nursing, business, and education. Olson says UVU is in the process of discussing the possible addition of other master programs in the future based on regional needs.

For more information on the graduate programs contact UVU’s Graduate Studies office at 801-863-7348, or visit uvu.edu/graduatestudies.

Utah Valley Health & Wellness Magazine | November/December 2016 27

Why Use an Active Investment Manager?

By Dave Young

Because certain indexes have performed well over the past few years, those who promote passive investing recommend that you follow the current fad and simply buy index funds.

Index investing can be useful if it is done right. However, it can be dangerous done blindly. Passive strategies are fully exposed to the whims of the market, and can expose investors to significant declines and risks.

S&P 500 Index investors lost almost half of their account, twice, in the past 16 years. Index investing works great… until it doesn’t.

Most investors don’t have the expertise or temperament to endure large losses and still stick with their strategy. They often sell out near the bottom of a decline, which locks in their losses permanently.

Some investment losses are unavoidable; they come with the

territory. The key is to minimize those large losses that can quickly reverse all the benefits of investing. Even though it may be time consuming, you should research thoroughly before turning over your money to someone else. This will increase your odds of avoiding investment scams and subpar money managers.

For example, if you lose 25% of your account, you need to make 33% to get back to even, which is workable. If you lose 50% of your portfolio, you have to make 100% to get back to even, obviously a much more difficult task. A loss of 90% of your portfolio requires a gain of 900% to get back to even. Forget about it. A much better scenario is to follow a sound investment strategy that seeks to avoid those big, dramatic losses in the first place.

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.

28 www.utvalleywellness.com

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FINANCIAL

Making money is difficult. Keeping your money is even harder. Paragon Wealth Management is a provider of managed portfolios for individuals There seems to be ten ways to lose money for every one way there and institutions. Although the information included in this report has been obtained is to make it. To complicate things further, managing investments is from sources Paragon believes to be reliable, we do not guarantee its accuracy. All counterintuitive. Research repeatedly shows that most people invest opinions and estimates included in this report constitute the judgment as of the dates when they shouldn’t, and don’t invest when they should. According to indicated and are subject to change without notice. This report is for informational studies by Dalbar, for the 30 year period ending December 2013, the purposes only and is not intended as an offer or solicitation with respect to the average stock market investor earned only 3.69% compounded versus purchase or sale of any security. Do not rely upon this information to predict future 11.11% compounded for the broad stock market. Underperformance investment performance or market conditions. This information is not a substitute for consultation with a competent financial, legal, or tax advisor and should only of 7.42% annually for 30 years is an enormous penalty for making the be used in conjunction with his/her advice. Past performance is not a guarantee of wrong decision! future results.

The bottom line is that if you do not have the time, resources, and expertise to manage your money, then you are walking into a minefield. Over the years, I have seen countless people lose their entire savings to bad investment decisions. Whether A dynamic and proactive way to invest. it be through leveraged real estate, misguided business ventures, bad annuities, poor stock choices, expensive life insurance, loans to relatives, or even offshore investments, the end result is always the same?they lose their savings, and what was once a good situation turns into a bad one.

Your success has brought you money; that Where are money can be a blessing or a curse. If you retirement decisions manage it properly, it can help you simplify and taking enjoy your life by allowing you to do whatever is most important to you. If you don’t make good Would you like a second money decisions, it can bring you more grief opinion? Call today for a Complimentary No-Cost than good.

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Everywhere you turn, there are different voices telling you how to invest. Financial news (801) 375-2500 channels, magazines, insurance companies, paragonwealth.com infomercials, self-proclaimed experts, etc. There is no shortage of free advice. The problem is that most free advice is worth about what it costs.

Paragon has been guiding investors for 30 years. We have experienced, survived, and thrived in some of the most difficult markets in U.S. history. Those very difficult markets include the Crash of 1987, the Asian Crisis of 1998, the Tech Collapse of 2000 and the Financial Crisis of 2008. We have steadily grown in the face of SEVEN TIME WINNER BEST OF STATE adversity.

Our clients are our friends. We are their guide. Our money is invested right alongside theirs. Most clients initially choose Paragon because of our stellar investment performance.

However, as time goes on, they realize that our highest value is actually protecting them from Rankings and recognitions by unaffiliated publications should not be construed by a client or prospective client as a their inexperience and stopping them from guarantee that Paragon Wealth Management will provide a certain level of results in client accounts nor should they be construed as current or past endorsements of Paragon Wealth Management by clients. Such publications base their making bad investments. It is our mission to selections on information prepared and/or submitted by the recognized entities. Additional details regarding the criteria and process utilized in formulating these rankings are disclosed on www.bestofstate.org. help our clients make the right decisions and Paragon Wealth Management is a provider of managed portfolios for individuals and institutions. This is not intended find financial peace of mind. as an offer or solicitation with respect to the purchase or sale of any security. Past performance is not a guarantee of

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uvhw |

OUTDOOR LIVING

Sled Away in Utah Valley

By Sarah Toller Winter brings hot chocolate, warm fires, and holiday cheer.

However, it also brings plenty of fun outdoor activities like skiing, snowshoeing, ice skating and sledding. Sledding is a wonderful family activity – it’s usually cheap, easy to plan and everyone from adults to toddlers can do it.

Utah Valley happens to be a fantastic place to go sledding. Here’s a guide to planning the perfect sledding day in Utah Valley!

Where to get sleds Several grocery stores, supermarkets, and outdoor retailers sell sleds and tubes. Sleds can run from as low as under $10 to over $100.

Don’t want the commitment of buying a sled? You can easily rent equipment from rental places like Plan it Rentals. If you don’t have sleds and you don’t want to spend the cash to rent one, there are a few creative alternatives. For example, you can use a trash bag to slide on.

You could also use plastic laundry baskets or yoga mats. You could also slide down the hill without anything, just make sure you wear good snow pants and you don’t mind a wet bum!

Where to sled Utah Valley has several great sledding spots. First, Rock Canyon Park was made for sledding. This

bowl-shaped park has plenty of sledding space for everyone. It’s popular with families, teenagers, and college students alike. The hill next to the Peteetneet Academy is a fast ride and also very popular on the weekends. Cherry Hill Elementary is a great location if you have small kids. The smaller hill makes it easy for kids (and parents) to carry sleds up the hill. Other great sledding parks are Spanish Oaks Elementary, Silver Lake Amphitheater, and Bicentennial Park.

So grab your family and friends and have a stellar day on the snow!

About the Author 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!

Utah Valley Health & Wellness Magazine | November/December 2016 31

Things are a little different in American Fork. Sure, we’ve got great healthcare, vast retail options, stellar schools, family values and economic vitality like other Utah County towns. But here we host healthy, lifestyle options like no other place.

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

Play Therapy:

What is it, and How Will it Help My Child?

By Lexi Lee, MS, LAMFT When adults come to therapy, they can adequately express themselves using their words and having discussions with their therapist; however, when children come to therapy this may not be the case. Many children do not have the words to express what there are experiencing at home, at school, with friends, etc. Further, children may not be aware of what they are feeling because they do not yet understand what different emotions feel like.

About the Author Therefore, they would need an outlet which allows Lexi is a therapist at the them to talk without using words, and without being Spanish Fork Center for restricted by a lack of cognitive development. Play Couples and Families. She is a licensed associate marriage therapy helps eliminate these barriers that children and family therapist and face when they come to therapy. specializes in working with Play therapy allows children to express children and adolescents in themselves with the use of toys and actions. It therapy. occurs in a safe and caring environment where the child is allowed to play freely with minimal limitations (e.g. safety precautions).

Sometimes a therapist may prompt the child’s play during a session; however, most therapists allow children to play with the toys they want, how they want.

Play therapy should not make a child feel that they are in therapy or that they are being analyzed. Sessions can last anywhere from 30-50 minutes, depending on the child. A play therapy session can include just the child, the child and their parents, or the entire family, depending on the situation that brings the child in for therapy.

One question to consider when seeking a play therapist for your child is, “Does my child feel comfortable with the therapist?” Because the child will need to express himself/herself through play, it is important for your child to feel safe and comfortable with the therapist. If your child does not feel safe, then play therapy will not be effective.

For parents, this random play may appear to be pointless, because it is “something that children can do at home.” But, when play is done in a therapeutic setting, it will allow the child to process through their experiences and then begin to heal. One explanation for this is that children unconsciously (or consciously) act out whatever they are experiencing in their life, and when a therapist is present, they can reflect back to the child things that they notice (e.g. it seems like the doll doesn’t have any friends to play with, that’s lonely).

This reflection helps give the child words to express their experiences, as well as helping the child feel understood and validated.

Play therapy allows adults access to a child’s world. Using toys and actions the therapist can communicate with the child wherever the child is at in their cognitive development. Further, it allows the therapist to help facilitate the healing process by understanding the child and responding back in the way the child needs. Children need to feel validated and heard as much as adults do; play therapy is one way to do this. Children deserve to have a life where they are not burdened by life’s problems, and play therapy is one way to help unburden your child.

Utah Valley Health & Wellness Magazine | November/December 2016 33

Turning Holiday

Stress

Joy Into Holiday

By Triston Morgan PhD, LMFT

34 www.utvalleywellness.com

uvhw | It was getting dangerously close to Christmas. I had all but finished my shopping for the season when I realized that I had one more gift to buy. I knew I couldn’t order it online because it wouldn’t arrive on time, so my thoughts turned to how to navigate the stores with other last-minute shoppers. I dreaded the prospect of full parking lots, busy aisles and long check-out lines, and lamented not finishing my gift buying earlier. There was no choice, however; I had to go. I don’t know what it is about shopping that close to Christmas, but the atmosphere seemed to be charged with holiday stress rather than holiday joy. When I arrived at the store, shoppers were rushing in and out, elbowing me out of the way – almost battering me with the gifts they had so lovingly chosen for their family.

The drive over to this part of town didn’t help either. It was almost as if driving a mini-van was license for some to weave through traffic like the Apocalypse was here, and that the only thing standing between them and their empty cupboards at home was the last loaf of bread being sold at the store. This is where I started to get stressed and thought to myself, “Isn’t this supposed to be the best time of the year?” On that day, it didn’t feel like it.

How many of us experience an increased level of stress or even anxiety during the holidays? There are many reasons this could be the case: Trying to balance success at work and fitting in an abundance of errands, buying the “perfect” gift, lack of money/resources, more time with family or reminders of family losses (death or absence of a loved one).

The holidays, for some, equates more to holiday stress than holiday joy. Stress often leads to anxiety, a natural response to uncomfortable situations. Anxiety isn’t necessarily bad; it can cause us to act in ways that solve our problems. If experienced in excess or handled in an unhealthy manner, though, anxiety has the potential to cause mental health issues as well as ruin experiences that could bring us joy.

Given that holiday stress has the potential to turn into serious anxiety, and that anxiety is the most common mental health issue adults face (according to SAMHSA), we need to not let holiday stress turn into a holiday anxiety disorder!

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The question, then, is how do we do this? How do we not let holiday worries and tasks become more than we can bear?

Focusing on holiday rituals can help. Rituals are similar to traditions, in that they are actions or behavior we routinely participate in that have meaning to us. In his article “The Value of Rituals in Family Life,” Evan Imber-Black (2012) pinpoints five purposes behind family rituals. These can help us refocus our celebrations, and perhaps aid in letting go of unnecessary seasonal stress.

About the Author Dr. Triston Morgan is Relating – We create rituals during the holiday season to a director and co-owner connect with others. It is easy to forget that the most important of the Center for Couples part of the holidays is being with the ones we love. Plan simple and Families, a counseling activities or gatherings that allow you and your loved ones to be center, in Utah Valley. He is licensed as a PhD marriage together. Years after the wrapping paper has been thrown away, and family therapist and children often remember what you did together as a family is originally from Oregon. more than what was under the tree. A ritual my family had He and his beautiful wife, Cristina, love to travel and when I was younger was cutting down our own Christmas tree. see the world.

I am sure my siblings don’t remember every Christmas gift they received, but they do remember the year the Christmas tree we were cutting down fell on and trapped our youngest brother. This ritual has created humorous and loving memories for our family over the years.

Changing – Holiday rituals can highlight or ease us into changes in our family. As children grow older, we might celebrate this by having them participate in different and meaningful ways during the festivities. Perhaps give them tasks you normally took on, like organizing a game or making a treat. When children turn into young adults, some serve LDS missions.

To mark this transition in life, ask them to prepare a traditional holiday meal from where they served. This allows them to participate and share a significant part of their life as they grow older.

Healing – During the holidays, we often remember those who have passed away or who are not present. It can also invoke memories of better times or more comfortable circumstances.

This can be a stressful and painful experience. Creating rituals to honor and remember those who are gone can be healing and freeing. One family watches a home video of their son and shares memories about him as they sit together. This allows them to celebrate his memory and gives him a place in their family rituals. This family is able to heal and feels free to live even though their son is gone.

Believing – All too often, the meanings behind the holidays we celebrate are forgotten as we become focused on tasks, decorations, and planned events. In order to decrease anxiety and stress, make an effort to remember why you choose to celebrate this holiday. Deliberate attention on creating rituals that honor our beliefs helps us to refocus on what is most important. Perhaps it will help simplify our celebrations, ease the task load, and teach younger family members the reason we celebrate.

Celebrating – The holidays we choose to celebrate show what we value and who we are.

They connect us with family members and others in the community. Choose to celebrate in ways that address the previously mentioned areas – creating relationships, changing, healing, and believing. If you are in a bicultural or interfaith family, discuss together how to share rituals that are important to each person so that all can feel included and connected in celebrating. If we say to ourselves after the holidays are over, “I thought that was supposed to be more fun,” then we might want to re-evaluate how we celebrate this time of year.

While it is impossible to turn off the traffic, crowds and even some of the busyness, it is possible to find holiday joy in a potentially stressful season. The tasks on our to-do lists can be part of family fun, but if they take away joy and create imposing anxiety instead, perhaps we could examine the purpose of our holidays. Let go of holiday stress and embrace healthy, simple and meaningful rituals.

Utah Valley Health & Wellness Magazine | November/December 2016 35

Roads to Ruin, Bridges to Recovery A new way to treat addiction through relationships

By Sam Ryland, LCSW Lisa started drinking when she was 16, just casually with her friends. After her parents’ messy divorce, she started to overdo it.

Later, in college, things started to get out of hand, and soon she was on a downward spiral of excessive drinking. She knew it was destroying her life, but she couldn’t stop.

Mark first saw pornography when he was 13, but he didn’t make a pattern of looking for it until he was 16. Mark wasn’t close to his parents, and felt like a loner at school, and when he felt bored or stressed he found pornography made him feel a lot better. Years later, he was fired from his job for looking at pornography at work. Soon after, his wife started talking about separation.

Looking for a Fix It can be hard to understand why people continue with an addictive behavior, even when it threatens to destroy their life. What

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we often don’t understand is that things like alcohol, drugs, gambling and pornography can sometimes feel like the only options people have to deal with the mess in their lives.

When our need feels desperate, the pressure to find a solution can be overpowering. Think of what it would be like to crawl through the desert for days, mouth as dry as sandpaper, only to come across a pitcher of cold water, with a sign that says “do not touch.” Would you be able to restrain yourself? This gives you some idea of what an addict feels when their brain is pushing them towards meeting a need, or in other words, getting a ‘fix’.

Our brain is wired to solve problems for us. It builds bridges between problems (hunger) and solutions (eating). If we are lucky, we have felt the incredible comfort that can come from someone who loves you and is there for you in your time of need, and so when we

uvhw | feel lonely or sad, it makes sense to turn to one of these people – our brain has built a bridge. But what if this isn’t an option in our mind?

Maybe, like Lisa, our family doesn’t feel safe, or like Mark, we don’t have many friends. Where can we build a bridge to?

Fortunately, the brain is a great problem solver, and it will find a solution somewhere else. Unfortunately, under pressure, sometimes it will find a solution that leads down the path of an addictive behavior.

Our brain will remember how great that thing felt, and how useful that could be right now. Each time we indulge the impulse, the bridge grows a little stronger, until after a while it feels like the only possible option, and becomes relatively automatic.

Building New Bridges The good news is, this understanding can open up some big possibilities for recovery. Instead of focusing on just stopping the behavior (which is often frustrating and ineffective) we can instead focus on what the underlying problem is that the addiction is responding to. Then we can find an alternative solution that lines up better with the way we want to live, and gives us the comfort or support we really need. Often, this is best achieved by developing a supportive relationship, and learning to go there for comfort and support.

For example, Mark came to a full awareness of the impact of his addiction, and wanted to make changes. He was so used to hiding his issues and feelings and using pornography to deal with them, that it was hard to open up and be honest – with himself, his therapist,

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and his wife. But as he learned to go to his wife when he needed comfort and support, they both found that their marriage soon improved to a point where they felt closer than ever.

After crashing out at school, Lisa was referred by her school counselor to an AA meeting. There, she met with people who understood the pull of alcohol, who About the Author didn’t judge her, but instead supported Sam Ryland is a therapist her to overcome her addiction. She at the Spanish Fork Center for Couples and Families. started to repair relationships with family He is a licensed clinical social and friends, and this, along with the worker, and is originally from support of her group and sponsor, gave Australia. He has grown to her the motivation to get her life back on love Utah for its beautiful landscape and friendly people. track.

Addiction affects everyone, every­ where. Often, the best thing we can do to overcome it is to develop caring and supportive relationships that address the underlying need, and help the addict know that they are loved and they are not alone.

Recovery can be scary and difficult at first, but it becomes easier as you walk a new path of openness and connection to the people and things that are truly important to you.

Utah Valley Health & Wellness Magazine | November/December 2016 37

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Cure with Compassion:

Relief for Every Day Perfectionists

By Lacy A. Bentley, James S. McGraw, Matthew R. Draper, Ph.D. Perfectionism is a common form of suffering today, and manifests in several ways. According to researchers of perfection, these manifestations include holding very high standards for ourselves, and judging ourselves harshly for perceived failure. They also include holding very high standards for others and judging their failure, or believing that others are judging us for standards we are not living up to. Although some people experience perfectionism differently than others, and in different contexts, the end result of each of these judgements is shame. Shame gives rise to depression, stress, anxiety, and strained relationships.

The antidote to perfectionism entails practicing compassion. We practice compassion when we hold high standards for ourselves and use these high standards as aspirations to reach for, rather than a mark of personal worth. Rather than shaming ourselves when we fail, we accept our best efforts, and try again the next day. We do the same for others when we allow them to have their own standards, and trust that they are trying their best.

We also practice compassion when we do not allow ourselves to take on the judgement of others, but rather allow others their own opinions. Judging others harshly hurts everyone involved, and is incredibly difficult to do accurately.

All of this takes practice. Working through perfectionism is not easy, but is possible. It requires self-awareness and honesty. We can ask, “Do I set unrealistic expectations for myself?” If the answer is yes, perhaps trying to set more realistic goals may help. Allow yourself to be a human being with real limitations and weaknesses. Also remember that setbacks are normal. Life consists of lesson after lesson. Learning from our mistakes creates peace, and helps us feel ready to do things differently next time. For those struggling with other people not meeting their personal expectations, try asking yourself, “Are these expectations realistic for this person?” or “Is it my place to have this expectation?” Setting standards for others often leads to frustration for everyone involved.

We can only change ourselves, and holding goals and standards for others only leads to resentment when they can’t or won’t measure up.

For those who feel they can never live up to the expectations of family, friends, or even strangers, learning to let go helps. Exercising compassion for who you are while doing your best will bring you peace. Using self-talk that reminds you that you are okay and cannot lose value based on what anyone thinks, may offer some relief.

It can be hard to let go of what others think. The truth is, we are all on our own journey, and need to make decisions for ourselves. When personal choices do not win approval, finding common ground and accepting how personal decisions may affect others is helpful.

Try to find a way to feel compassion for the very real, very human people in your life. Everyone, the perfectionist included, is fully worthy of love, acceptance, and happiness. Try to understand, the stress perfectionism causes takes a toll on the perfectionist as well. Practicing self-reflection about the fundamental worth of ourselves and others can bring joy through learning with those we love, becoming better versions of ourselves together. This growth tends to unfold when we accept our weaknesses and take responsibility for how we affect others, even when it is difficult. Health is found in balance, in the ebb and flow of life, not in still waters.

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About the Author Lacy is a life coach and founder of Women United Recovery Coalition (WURC), a community for women and girls seeking recovery from pornography addiction.

James is a psychology student at UVU, looking forward to graduate school next fall.

Matthew is a professor at UVU and a psychologist who specializes in spirituality and compassion. All three live in Utah Valley with their amazing, supportive families.

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SCERA Raising the Curtain Since 1933

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By April Wetzel Berlin Turning 83 years old is a big accomplishment, and the historic SCERA Center for the Arts in Orem hasn’t let age slow it down.

In fact, the old adage “you get better with age” might very well be SCERA’s new catchphrase. Year after year, SCERA serves up wholesome and affordable arts, entertainment, and education for patrons young and old. A well-established charitable nonprofit organization, SCERA believes the arts make a difference in communities and families and, as we like to say, “Every time a curtain rises, so does the quality of our lives.”

In 1933, Orem was a sprawling town of 3,000 residents struggling through the devastating effects of the Great Depression. Many had lost lifetime investments in farms and homes, and spirits were low.

Concerned about the morale of their fellow citizens, a group of local leaders pooled their resources and their vision to create SCERA – an acronym for Sharon’s Cultural, Educational, Recreational Association. (Little known fact: Sharon was the name of the LDS Stake in Orem where the founders lived.) Those men and women envisioned SCERA as the community’s gathering place – a place for neighbors and families of all backgrounds to come together, and be enriched and uplifted.

That curtain began to rise in those years following The Great Depression with “movie shows” in Lincoln High School – families could attend twice a week for just $1 per month. With only a desire to help raise their community’s spirits during a difficult time, SCERA’s organizers weren’t thinking about building a legacy, but they did just that. Today, SCERA is a cultural, educational, and entertainment complex that enriches tens of thousands of lives annually and has become a leader in the local and regional arts landscape.

Over the past eight decades, SCERA has grown immensely. The flagship building is the historic SCERA Center for the Arts, which opened in 1941 with the John Wayne classic, “Shepherd of the Hills” on its huge movie screen. Nearly 25 years ago, another showhouse for live performing arts was added, along with an art gallery and multi-purpose rooms. The Center is surrounded by a serene outdoor courtyard with a working sundial, three life-size bronze sculptures depicting a father, mother and child, a giant chessboard with playable pieces, and plaques with inspiring messages. Inside, the lobby is highlighted by a series of stained glass windows depicting eight areas of the arts: Theatre, Dance, Literature, Architecture, Song, Music, Art, and Film and well as two floor-to-ceiling custom stained glass pieces by famed artist Tom Holdman.

With the backdrop of the stunning Wasatch Mountains, the 4,000-capacity SCERA Shell Outdoor Theatre is a favorite summer destination for grand-scale live theatre, nationally-touring concerts, and moonlit movies under the stars. The Orem Heritage Museum – located in a historic 1931 LDS Seminary Building – has exhibits

that tell the unique history of Orem with free tours for church and scout groups, elementary schools, senior centers and civic organizations. SCERA Art Studios is a building dedicated to visual arts education, and is a constant hub of activity with paint, clay, and creativity found in abundance. The Center also has a full-scale costume, scenic, and prop About the Author building to bring behind-the-scenes April Wetzel Berlin has been designs from paper to vivid, threeworking at SCERA for the past 28 years, and serves as dimensional life. the Operations Manager/ One of the most important facets Marketing & Development of SCERA’s mission is its expansive Manager. Originally from a arts education program, with classes in small town in Pennsylvania, she came out west and drama, dance, music and art. Creativity graduated from Brigham flows and imagination is unlocked Young University with a as more than 15,000 children, teens, degree in advertising and a adults, and senior citizens converge each minor in English. She loves to write limericks, watch Law year to take voice lessons or strum the & Order: SVU, eat plain ukulele, learn to paint or throw pottery, vanilla ice cream, and of discover the secrets of filmmaking, course watch musicals. show dramatic flair in a musical theatre group, take a literal leap with a variety of dance classes, or see their very first show in wide-eyed wonder with our magical Theatre for Young Audiences.

When you come to the facilities, you’ll see fresh-faced youngsters waiting to sell you a ticket, hand you a playbill, or serve you some yummy popcorn. These youth, starting at age 12, are an integral part of SCERA’s long-standing volunteer tradition. More than 400 teenagers – adults and seniors, too – serve annually at SCERA, receiving valuable skills and training, and developing a lifelong love of community service. More than 500 volunteer cast members perform in our live stage productions in the true spirit of community theatre. Each year, these dedicated volunteers give more than 172,000 hours of service.

Although the physical structures and programming has changed and grown dramatically, the big dreamers who founded SCERA would surely be proud that the heart of the organization’s heritage is determinedly unchanged. And while State Street is no longer a dirt road and the farms that once dotted the Orem landscape are few and far between, SCERA is still busy keeping the community’s needs front and center – presenting, producing, developing, supporting and hosting arts-related programming in Utah County and beyond.

And no matter where you live, we invite you to enrich your life right here in Orem’s “Family City USA.” Here’s to another 83 years of artistic excellence and celebration!

Utah Valley Health & Wellness Magazine | November/December 2016 41

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Pictured in Background, Utah Trade Technical Institute Nurses in 1963.

Current UVU student nurse giving physicals to children in Samoa (Foreground).

75 YEARS OF HERITAGE, TRADITION & INNOVATION Since 1941 Utah Valley University has established a rich history of engaged learning. From training nurses to care for the injured to partnering students with community to create innovative solutions, UVU celebrates a heritage of preparing students with vital skills. Join us as we reflect and celebrate 75 years of heritage, tradition, and innovation.

Learn more about 75th Anniversary events at: www.uvu.edu/anniversary/75th

Utah Valley Health & Wellness Magazine | November/December 2016 43

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