Issuu

INSIDE: Preservation of Our Past The Importance of Enzymes Centering Our Holiday Focus

NOVEMBER/DECEMBER 2018

UTValleyWellness.com

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

2 www.utvalleywellness.com

WriteMyStoryPublishers.com

Write My Story

This innovative, new website makes preserving memories simple & affordable by offering 3 different packages to fit your needs. With each package, Write My Story provides you with helpful interview prompts to record your life history, then takes your uploaded photos & recorded interviews to be transcribed, edited & published into 2 or more beautiful leather bound books. This published copy of you or your loved oneâ€™s life history will be cherished treasure for both you, and your family. Visit our website today to learn how to start preserving your legacy!

Write My Story Publishers

Remember. Preserve. Honor. Utah Valley Health & Wellness Magazine | November/December 2018 3

uvhw |

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

Culture

My Friend, Charlie 7 Preservation of Our Past

Nutrition The Importance of Enzymes As We Age 16 Healthy Holiday Eating Made Easy

Outdoor Living Iâ€™m Too Old For That

NOVEMBER/DECEMBER 2018

Fitness

Building Your Workout 10 Keeping the Routine 11

On The Cover: Memories preserved with Write My Story. Photo provided courtesy of Kayla Cook of Write My Story.

Health Making Sure We Keep Our Holiday Memories 13 Keeping A Healthy Mouth As We Age

Family Wellness 15

College: A Generation at Risk 21 Youth Diaries: Memories 22 Centering Our Holiday Focus 24 Generational Gaps and Overcoming Our Differences 26

Financial Setting Personal & Family Wealth Goals 30

Departments

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

4 www.utvalleywellness.com

uvhw |

FROM THE EDITOR

I love Christmas time - the colder weather, the food, the parties, and most of all, the time spent with family. I have been fortunate enough to grow up with both sets of grandparents, as well as my great grandma, and I have many fond memories of celebrating the holidays with them. Many of my holiday traditions stem from things my grandparents did for me and my siblings growing up to make winter a magical time of year. My maternal grandmother lived in Phoenix, Arizona. For decades, she organized a large live nativity complete with hand sewn costumes, music, and a large star, constructed out of Christmas lights, which her kids would hike up the mountain and put on display every year. The grandkids would all participate and act out different parts in the nativity - I usually got to be one of the angels. My paternal grandparents always organized a ginger bread house decorating party for the grandkids. We never used actual ginger bread, as that wouldâ€™ve stifled our creativity - we would each get a package of graham crackers, and typically most of the construction was done with a hot glue gun, for stability. We would construct little (somewhat) edible architectural masterpieces, and then cover them in royal icing, candy, and lots of sprinkles. We would then set them up next to each other like a little gingerbread house neighborhood and admire our work. Great grandma loves knitting, and she would always work months in advance on various knitted gifts for all her grandchildren and great grandchildren, which she would give us at her annual Christmas party. I still have most of these gifts, and I love seeing the care and attention to detail she put into these carefully made presents, personalized in our favorite colors. These are just some of my memories of time spent with grandparents during this special time of year. Continuing these traditions with our aging loved ones can be a challenge as the years go by, but the effort is worth the quality time shared together. We hope that in this issue of Utah Valley Health and Wellness, members of the aging community and loved ones alike will be able to learn more about how to take care of themselves as they age, as well as find ways to encourage and include our family members in our holiday celebrations. Merry Christmas, and Happy Holidays!

Lauren Adkins Editor

Utah Valley Health & Wellness Magazine | November/December 2018 5

uvhw |

M E E T O U R S TA F F

Brian Adkins Editor

Lauren Adkins Editor

Kim Reynolds Author, Outdoor Living

Wendy Thueson, MH Author, Nutrition

Travis Lott, CPT, CNS Author, Fitness

Kelli Bettridge, CPT, FNS Author, Fitness

Phil Scoville, LMFT Author, Family Wellness

Charles Abouo Author, Athlete’s Corner

Triston Morgan, PhD, LMFT Executive Editor

Would you like to see your photography included in the next issue of Utah Valley Health & Wellness? If so, please contact our staff at editoruvhw@gmail.com or 385-325-0997. For more information on advertising or other inquiries, including career information, visit our website at www.utvalleywellness.com, email editoruvhw@gmail.com or call us at 385-325-0997. The publisher is not responsible for the accuracy of the articles in Utah Valley Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2018.

6 www.utvalleywellness.com

uvhw |

My Friend, By Brian Adkins

C U LT U R E

Charlie

When I was a young man, about sixteen, living just outside the small, rural town of Erin, Tennessee, I was provided a unique opportunity for volunteer service. My mother was the Nursing House Supervisor for a small nursing home in the town, and on many occasions, I would come over to help and volunteer in a number of capacities. Whether I was helping coordinate events and activities with the various residents, or out back, washing wheelchairs, there was never a shortage of work and opportunity. One afternoon, my mom found me playing checkers in one of the common rooms with one of my friends, a well-known old farmer named Wigs. He was a small man in stature with a larger-than-life personality. He was a beloved resident, and a friend to three generations of my family. Mr. Wigs loved checkers, and we had a healthy competition throughout my time visiting the nursing home. As my mom walked up, I was losing, if I recall, and she told me she wanted to introduce me to someone in another wing of the nursing home. After completing our game, I obliged and met up with my mom at her office. She took me down the hall, and to a room at the end. As I walked in, I recall a pleasant, smiling man sitting there, as if patiently waiting. She introduced him to me as Charlie. I shook his hand and stood across as my mom told me a little about him. He had been a telescope developer in his earlier years, inventing components and five telescopes through his career. Since I had often mentioned a dream of working for NASA someday, my mom thought I’d enjoy meeting Charlie and learning about his life. In the weeks that followed, I learned so much about Charlie’s life,

his telescopes, his experiences, his passions, and his family. He had a pleasant, yet solemn demeanor when mentioning his family. He told me often how much he missed them, and loved them. It was a sense of loneliness that seemed to fade whenever I would visit and share stories. I would tell Charlie about school, the farm, relationships, and the ongoings in the town, and he would impart perspective and stories from his life that seemed to part the veil of a wisdom gained only through experience. I’d later learn that this veil is often parted best by those of our older community, a priceless resource. One day, I stopped by to visit Charlie, and he greeted me with a friendly smile. He handed me a picture and began to share a story. It was an old picture of a comet souring through the night sky. He told me that it was one he had taken years earlier with one of his own telescopes. It was a picture that he had intended to give to one of his family members, but that he felt I would appreciate it more. I smiled and thanked him for the gift. Although Charlie has passed on, and although my mom had thought Charlie’s stories would further my passion for astronomy and engineering; Charlie’s legacy impacted my life quite differently than expected. He inspired my love of stories, and the history of people. He, and others, have instilled a sense of respect for the generations before me, and a strong desire to learn from them. Forgetting Christmas was inspired by Charlie, and the many other wonderful lives that have preceded us. During this holiday season, may we take time to visit with our older loved ones, share stories, and remember their legacy, our legacy, together. Utah Valley Health & Wellness Magazine | November/December 2018 7

Each year, as Christmas approaches, when we are met with the daunting challenge of finding thoughtful gifts for our grandfathers and grandmothers, we ask ourselves and everyone around what to buy for them. Whether we gift movie tickets or dark chocolate, we are perhaps missing their most precious need, our attention. Most older adults in our families aren’t seeking shiny new toys, clothes, or money; they seek our time, our listening ear, and our companionship. Those older adults in our families and community have many years’ worth of stories and experiences that they are so eager to share with us, and we can benefit just as much from preserving that history. This is where we have an opportunity to provide the best gift for our older family members, through sharing and preserving their legacy. In what ways does sharing a personal legacy help older adults? There have been many studies performed to find the benefits of writing or sharing a personal memoir. They have found that it increases self-acceptance, energy, positive outlook and connectedness, while lowering anxiety and tension.1 By talking through traumatic past experiences or obstacles in life, people can find the silver lining more easily through reflection and hindsight. This allows them to feel a sense of accomplishment from overcoming their obstacles. Many realize that these circumstances often led to amazing events that shaped who they have become.2 This process is therapeutic and releases any lingering tension from the past.3 Older adults love to feel that their experiences can be an added value to their future generations, and want to feel that their contribution to society will survive beyond their own passing. By completing some form of tangible legacy, they feel that their experiences will benefit and help someone in the future.4

8 www.utvalleywellness.com

How can preserving your loved one’s history benefit you and future generations Confidence is derived from a sense of self-knowledge. When someone knows who they are and where they come from, they tend to live happier lives and make better decisions. When a legacy is preserved, future generations can learn of past ancestors and find common ground that allow them to feel like they are a part of a bigger picture. People going through self-identity crises can especially benefit from this process.5

Older adults have a unique firsthand account of their history and culture that is exclusive to them. Their family can greatly benefit from hearing these accounts and how their older relatives overcame life’s many challenges. Through sharing and preserving these firsthand accounts, younger family members may just find the role models they have been seeking.6 What options do I have to preserve my loved one’s history? There are many ways you can preserve their history. The ideal, yet most expensive way would be to hire an author to conduct interviews and compile journals into a complete book. This method can range anywhere from five to thirty thousand dollars. A more cost-effective way would be to create photo books, audio interviews, or even take the time to write it out yourself. Keep in mind that this method can be very time consuming, and requires a lot of energy. Many people

start the process of writing it out themselves, however as years pass, they soon realize it’s too late to finish. My grandpa was determined to write his whole life history, and about three years into it, he was diagnosed with Alzheimer’s Dementia and wasn’t physically or mentally able to finish his writing. I took it upon myself to interview him and finish it for him, but sadly it was just too late. I then decided that this interview model could help other older adults who don’t plan or have the capacity to write out their whole life story.

What is Write My Story? Write My Story is a new website and innovative preservation method that is designed to capture one’s life history in as little as one month. Three different preservation packages are offered, each building on the amount of content you want, utilizing audio interviews, photos, and documents. Interview prompts are provided to assist in three to five-hour interviews with your older relative. This provides a great bonding experience and opportunity to learn more about their life. Once these interviews are completed, they can be submitted to Write My Story online, along with any documents and pictures you want included in their book. Our team of editors will transcribe and format them into a final draft, which will be sent back to you for final review. Once the review is completed and returned, you will receive two (or more) leather bound copies of your loved one’s life history to preserve their legacy and share with future generations.

Preservation

of Our

By Kayla Cook The gift of preserving the legacy and history of our older generation has immeasurable benefits to the individuals preserved and the many generations that follow. This method allows us to spend quality time with our loved ones, listen to their amazing journey and stories, and provide an understanding of our heritage. After about two generations, one’s life legacy can be forgotten without any form of recorded documentation. This legacy will last longer than any other form of inheritance or other personal items, and there’s no better time than now to protect and preserve our past and the legacy of those we love.

Luke, L. (2018, January 31). 7 Meaningful Reasons to Write Your Life Story - The Positopian- Medium. Retrieved from https://medium.com/the-positopian/7-meaningfulreasons-to-write-your-life-story-8a16a92a0101 2 Temes, R. (2014, May 23). 9 Great Reasons To Write Your Life Story. Retrieved from https://www.mindbodygreen. com/0-13902/9-great-reasons-to-write-your-life-story.html 3 Harvard Health Publishing. (n.d.). The health benefits of writing your life story - Harvard Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/thehealth-benefits-of-writing-your-life-story 4 Harvard Health Publishing. 5 The Health Benefits of Documenting Your Life Story. (2018, June 27). Retrieved from https://wtop.com/news/2018/06/ the-health-benefits-of-documenting-your-life-story/ 6 Harvard Health Publishing.

About the Author Kayla Cook is graduating in December from the University of Utah with her master’s in Gerontology. She has worked with seniors in hospice and assisted living settings for almost 4 years, and loves making a difference in their lives.

Utah Valley Health & Wellness Magazine | November/December 2018 9

uvhw |

FITNESS

Building Your Workout By Travis Lott, CPT, Owner Leantrition.com Are you new to exercise or having a hard time navigating the gym? No problem! This is very common; we all need to start somewhere. My purpose today is to give you information on what to do when it comes to starting a workout program. There is not enough space to write down all the tips, tricks, benefits, adjustments, proper means and methods to working out, but the goal is to give you a good idea of what it should consist of. If you’re hesitant to start on your own, I’d highly recommend getting a trainer. All too often, I’ve personally seen people try to perform specific exercises on their own with bad form, and get injured. It isn’t worth it, especially as you get older. Invest the time and money, even if only for a few weeks. There are many types of workouts available, but a lot of them may not be the right fit for you. Just because it works for someone else, doesn’t mean it works for you. At Leantrition, we focus on functional fitness training which is a workout that revolves around the ability to mimic every day movement through resistance or weight training, which can also set you up for more advanced programs like CrossFit or most sporting events. I’ve chosen 3 must-do’s that your workout should entail: 1. Goals. You need to know the why behind what you’re trying to achieve. Are you attempting to get back in shape and burn off unwanted fat, or put on some muscle? Are you coming back from an injury that has plagued you? Are you training for a specific event? Are you older and have a lot of joint pain? In any of these cases, I strongly believe that a sound strength resistance program will 10 www.utvalleywellness.com

About the Author Travis Lott is a certified personal trainer, corrective exercise specialist, certified nutritionist, and certified weight-loss specialist at Leantrition. He has trained many diverse individuals and groups over the years including people of all ages, weight classes, and medical histories. Many of his clients have seen very successful results that have changed their lives. Travis is passionate about the health industry and takes pride in helping others achieve a new, healthy way of living.

benefit you in these areas, including many circumstances not mentioned above. There is no limitation or excuse. (see my last article entitled ‘Being Fit Is Up to You’) With no goal in mind, you have no direction. With no direction, you are just wandering around aimlessly, not knowing what you’re even doing. Choose a goal, set a realistic timeline, and take action on how to begin.

2. Challenging. I really wanted this to be the first must-do because I think too many people do not push themselves enough. However, you still need to have that reason/goal to know why you need to push yourself. Many of our clients often ask how many repetitions to do for an exercise or how many sets as if we have the magic number. The main point we try to drive home is that the numbers don’t count as much as the quality of a repetition does. The truth is there is no magic number, but from experience we can give you a pretty good idea depending on the goal. Quality refers to proper form, the speed at which you perform the repetition, and how controlled you keep the weight. Please don’t flop around like a fish if the weight is too heavy. Nobody cares how much you’re lifting. Choose the right amount for your ability. After that, it’s a matter of pushing yourself to failure. Failure doesn’t have to be every single set, but when you’re finished with an exercise, you should be well spent in that motion. Another very important rule is that you need to have a strong enough core to perform other exercises. Don’t skip out on abdominal and core work. This should be done 2-3 times per week at the end of every workout. Also, please don’t compromise the rest of your body by doing core at the beginning of your workout. Try doing cardio at the end of your workout as well. Tiring yourself out right before lifting weights isn’t a smart idea. Follow this order when getting in a workout: 1. 5-minute warm-up on treadmill or other cardio equipment 2. Weighted exercises/body weight for 30-60 minutes or longer. Rest 30-60 seconds between sets 3. Core/Abs/Cardio after weights 2-4 times per week. 4. Allow your muscles to recover 2-3 days before working them again

3. Focus on habits, not results. This is the best advice I can give you for your longterm benefit. Nothing comes quickly and genetic make-up doesn’t determine your overall ability to be healthy. Habits and time determine these things. Even if you got the results you wanted in the time that you wanted to, what would you do then? Stop? Feel good at your accomplishment and then go back to the same old habits that didn’t make you feel good? These questions sound ridiculous because they are ridiculous, but many of us fall into this trap. Try enjoying the journey. Once you can feel the numerous benefits of exercise and how you’ll feel, the more you’ll enjoy doing it. If you need help getting started, we’d love to be a part of that change and making you your best self!

Routine Keeping the

By Kelli Bettridge, CPT, FNS

uvhw |

FITNESS

The rush of the holiday season turns our crazy busy schedules into complete chaos. With last minute shopping, cooking and errand running, it seems like the first thing dropped from our schedule is working out. However, keeping your workout routine might just be what keeps you sane this holiday season! Don’t get me wrong, I absolutely love the holidays, but I also know they can get stressful and exhausting. Exercise is the perfect remedy for this, leading to less stress, a better mood, and more energy; which are just a few of the many benefits of exercising regularly. As great as that sounds, you’re probably wondering how you are going to make the time for this in your busy schedule. Do HIIT training. If you are short on time, take the intensity up! If you are doing a high intensity workout, you only need to spend half the time that you would spend doing a moderate intensity workout to get the same benefits. #winning When should you workout? My suggestion - Get it done first thing in the morning. Now, if you are absolutely not a morning person, you don’t have to do it in the morning. However, a morning workout makes it so much easier to stay committed. Something ALWAYS seems to come up when you try getting in your workout later in the day. When you start your day with a workout, it sets the tone for the day. You are going to start off more energized and you will blow through your errand list much faster than if you hadn’t begun with a workout. Whatever time you decide to workout, keep it consistent! There is so much power in habit. Before going to bed at night, you probably don’t even think about brushing your teeth anymore, because you have created a habit. This is HUGE when it comes to actually accomplishing those New Year’s Resolutions rather than letting them fade away by February. So, create a habit of working out. Work out at the same time each day, or whatever days you decide fits your schedule. Once it becomes a habit, it just might come in clutch for you on the days where you aren’t feeling as motivated. My last tip would be to watch your food. Limit the treats. I am a firm believer in moderation. You should still be able to indulge a little and enjoy the fun holiday food, but just limit yourself. Whether that’s one treat a week or two, whatever will work for you. Set a goal, stick with it and monitor your portion sizes. Staying hydrated is great way to keep those portions where they should be. Aim to drink at least half your weight in oz. each day! About the Author Kelli is a NASM CPT and is FNS certified. She currently trains clients at Vasa Fitness. Kelli earned her Bachelor of Science Degree in Exercise Science from Utah Valley University where she currently teaches Fitness for Life.

Utah Valley Health & Wellness Magazine | November/December 2018 11

uvhw |

H E A LT H

Making Sure We Keep Our Holiday Memories By Dr. C. Michael Bennett, DDS As a child, my grandmother always started to decorate her home for the holidays around mid-November. You could smell the apple cinnamon scent as you approached the front door. The joy that she felt welcoming family was undeniable and very contagious. The fireplace was lit every evening for dinner and the family would come over to enjoy food, games and sit around the fireplace to visit. As the grandkids started to grow, the family spread out farther and some traditions were harder to keep. My grandmother is still excited to decorate but tends to forget the day she should start. She still lights the fireplace but tends to start it up too early in the day. She makes food for tons of people but forgets how few people are able to come. She is still a very sweet and thoughtful woman, but her memory is not the same as it used to be. What happens if Grandma forgets to put up the tree this year or cook our favorite food? Research shows that a lack of sleep prevents your brain from making new memories. Our memory capacity shuts down, and our brains can no longer store new information. We also know a lack of sleep leads to a buildup of a toxic protein called beta amyloid, which is associated with Alzheimer’s disease.1 Each night during deep sleep, our brain can actually “wash” away this toxic protein from the brain and prevent it from building up. In summary, the less deep sleep you are able to get each night, the more beta amyloid builds up and you experience a higher risk of developing dementia as you age. So why does my brain needs sleep? We can only go about 16 hours without sleep before we start to see a physiological deterioration in the body. We then need to sleep for 8 hours to repair the damage done during our awake times.

Research has shown that a lack of quality sleep also can have a devastating effect on the body and overall health. Here are some of those side effects: • Reproductive system - level of testosterone drops in men sleeping less than 6 hours at night • Immune system - sleeping 4-5 hours reduce your anti cancer-fighting About the Author cells by almost 70%, which increases Dr. C. Michael Bennett your chances of developing illnesses is Double Board Certified such as cancer. in Dental Sleep Medicine • Cardiovascular system - lack of and Craniofacial Pain, and sleep increases your risk by 200% of Director of Vivos in Orem. having a fatal heart attack or stroke during your lifetime. During deep sleep your blood pressure is supposed to go down, and your heart rate should drop giving you a reboot during the night. Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether you will develop Alzheimer’s disease.2 During the holidays we all enjoy spending time together with our families. Those amazing smells, the yummy recipes, the warmth inside as we watch the snow falling on the trees outside these are the things we like to share. Maybe this is the year to help your loved ones receive the gift of sleep they truly need, so you all can continue to make great memories for years to come.

Lack of sleep may be linked to risk factor for Alzheimer’s disease; National Institutes of Health April 13, 2018 Walker, Matthew Ph.D., Why We Sleep (2017)

1 2

Utah Valley Health & Wellness Magazine | November/December 2018 13

14 www.utvalleywellness.com

uvhw |

H E A LT H

KEEPING A

Healthy Mouth By Dr. Michael Merkley, DDS

AS WE AGE

There is a common misconception that we will inevitably lose our teeth. The truth is that with proper care, we can keep our teeth throughout our entire lives! Certain times in our lives tend to be more difficult than others, and old age is often one of those times. For just about all adults, the gold standard in tooth care is still twice a day brushing with a soft bristle or electric toothbrush, with flossing at least once per day. Many elderly individuals find using a water flosser can be helpful to clean out stuck food underneath bridges and between their teeth. But we face several changes with our teeth as we age and sometimes, not even that ideal routine is enough to keep us cavity-free.

First, the good news: the nerve canals in our teeth tend to shrink over time, meaning our teeth tend to get less sensitive as we age! We do, however, face a number of changes that are in the less-desirable category. Often as we and our loved one’s age, we lose the dexterity we rely upon to brush and floss effectively. This can limit how easily the teeth can be cleaned. The use of electric toothbrushes and floss holders and floss picks can help mitigate loss in dexterity. Some may even lose enough dexterity they require assistance in their twice a day brushing and flossing routine to keep their teeth clean.

Medications can also have a huge effect on the health of our mouths. Upwards of 1800 different, commonlyprescribed medications can contribute to dry mouth. And because a healthy saliva flow is one of the strongest protectors of our teeth, decreasing the saliva amount in our mouths can have terrible effects on our teeth. I have seen many patients start to form cavities in their teeth within a few months after starting a new medication, despite having no change in their diet or brushing habits. Be sure to update your dentist when you change medications or start a new one! Early intervention is much more effective than trying to correct a cavity that has already started. If cavities start to form as a result of medication, potential solutions include using a stronger fluoride toothpaste, brushing more frequently, using salivary replacement products, or changing diets to limit the frequency of sugar intake. If those changes aren’t enough to stop cavities from forming, your dentist may recommend fluoride trays, or even a prescription salivary stimulant. Many elderly individuals also have some kind of removable device, like a full- or partialdenture, that requires extra care to keep healthy. These should be cleaned at least daily, and should not normally be worn through the night. Gums can get inflamed and painful if they don’t get at least a 4-hour break from the device each day or night. For more information, talk with your dentist, or read more at the American Dental Association’s website: Mouthhealthy.org.

Utah Valley Health & Wellness Magazine | November/December 2018 15

The Importance of

Enzymes By Wendy P. Thueson, MH

There are three main types of enzymes; metabolic enzymes, digestive enzymes, and food enzymes. We would not exist without these substances that create chemical reactions within the human body that allow it to function. Each of these enzymes have very specific jobs. The metabolic enzymes help every system in the body run properly. They are the “manual workers’ that build our bodies from the proteins, carbohydrates, and fats we consume daily. Digestive enzymes are manufactured by the pancreas. The two main types are: amylase enzymes, which help digest carbohydrates and are found mainly in the saliva, and protease enzymes, which digest proteins and are found mainly in the stomach juice. Food enzymes come from the food we eat, and are in abundance in uncooked fruits, vegetables, sprouted nuts and seeds.1 We are all born with a reserve of enzymes - a kind of bank, if you will. As we eat foods that have been cooked at high heats, our bodies must take from the enzyme reserve to make up for the enzymes lost during the cooking process. High temperatures destroy the enzymes, which is why it is so beneficial for us to eat an abundance of fresh fruits, 16 www.utvalleywellness.com

vegetables, raw and sprouted nuts and seeds whenever possible. Understanding this helped me put the pieces together of my failing health verses an increase in health and well-being when I began eating raw foods. I was eating mostly processed fast foods, cooked meats, pasteurized dairy, canned fruits and vegetables, lots of pastries rich in sugar and gluten, and foods that had been cooked to death. No wonder my body was filled with inflammation, causing severe neck and back pain, and chronic fatigue since the age of eleven. My body responded quickly to the pure nutrition I was feeding it, however, and I could tell in just a couple of days when I woke up at 6:00 am refreshed and ready to go, unlike before when I could never get enough sleep to satisfy. I realized that I had depleted the enzyme reserve in my bank account, and needed to replenish it with fresh, uncooked foods so I could receive energy after meals instead of wanting to sleep. I learned that the body actually shuts down the energy center to concentrate on digestion when we are not getting enough enzymes from our food. This also explains the reason

many of the elderly struggle to digest their food and need it pureed. Adding more green smoothies, plenty of fresh fruit and vegetables, and foods that are cooked at low temperatures will help them keep the enzymes intact, receiving greater health and energy, as well as mental capacity. I like to use my finger as a thermometer. If the meal I am warming up is too hot for my finger, the enzymes cannot tolerate the heat either. Keeping the temperature around 105 degrees (F) or less is ideal. Animal products, such as meat, chicken, fish, dairy, etc. are best cooked through to reduce parasites, worms, and other bacteria found in them. If you choose to eat these, I recommend eating them sparingly, and increasing the amounts of fresh produce for an increase in health. Keeping the fat low, about ten percent or less, will also allow the natural sugars from the fruits to travel through the bloodstream quickly and nourish every cell of the body. There is a lot of “fruit fear” about eating high amounts of fruit. Studies have shown that by reducing the fat, diabetic and cancer patients, among others, benefit from the

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

As We Age protective properties of the plants, and do not receive the spikes in blood sugars or feeding of candida in the body.2 My symptoms of severe candida went away quickly after introducing more fruit and drastically reducing the amount of fat I was consuming daily. There are a lot of fad diets and nutritional philosophies out there. When changing diets, it is a good idea to consult a professional to understand the proper ratios of various food groups for best results. Adding to your nutrition knowledge this concept of enzymes and how they work in the body is crucial for optimum health and well-being. People of all ages and lifestyles may benefit from eating a higher amount of uncooked plants, and lowering the consumption of animal products overall. I know I did. As you navigate through the traditional foods of the holidays, be sure to increase your consumption of raw fruits and vegetables, and decrease the amount of raw, whole fats to about a hand full or less per day. You may just experience greater energy, less sugar cravings, and better overall health as a result. Happy Holidays!

I like to add vine and root vegetables during the cold months of the year for warmth and more substance to meals. Soups, salads, sides and even main dishes benefit by adding squash, potatoes, beets, carrots and more. Here is a great base recipe to help you enjoy the holidays with family and friends.

SWEET POTATO SALAD BOWL I created this recipe when I had a variety of ingredients on hand that sounded good together. It was a hit! Use this as a base to add onto with other favorite ingredients or keep it plain and simple. Yield: 1 serving Ingredients 1 cup brown or wild rice, cooked according to directions 1 sweet potato, baked and diced with skin on. ½ cup roasted vegetables (onions, mushrooms, sweet peppers, garlic, etc. sautéed on low heat for a couple of minutes, or until warm) ¼ cup fresh parsley, chopped Sea salt and ground pepper to taste Instructions: 1. In a bowl, layer ingredients in the order listed or put together side by side. 2. Mix together lightly or serve as a layered salad in the bowl.

Enzyme Nutrition: The Food Enzyme Concept by Dr. Edward Howell The 80/10/10 Diet by Dr. Douglas N. Graham

1 2

Utah Valley Health & Wellness Magazine | November/December 2018 17

Healthy Holiday Eating Made Easy By Emily Allen

18 www.utvalleywellness.com

Is it inevitable? Is everyone destined to gain the token 10 (or more) pounds over the holidays? It sure feels that way when you think about all the cookies, grandma’s fruitcake that is actually surprisingly good, and the pie. Oh, the pie! I personally could gain way more than 10 pounds from the pie alone. So how do you make it through the holidays with your waistline intact? Thankfully there are a few tactics you can use to enjoy your holiday food traditions and still stay in line with your health goals. • Never feel guilty about throwing away sugar. Your neighbors are wonderful, and they will spend their time on their special cookie/fudge/ caramel-covered pretzel recipe; which they will then joyfully deliver to your house on a paper plate covered in cute snowmen. Graciously accept their gift, maybe have a small taste so you can honestly tell them later how delicious it was, and then hold gratitude for their labors in your heart as you throw it away. (Make sure you wait until they are gone to dispose of the goods.) A quote from one of my favorite food authors comes to mind, “Better to go to waste than to waist,” ~Michael Pollan. • Bring a healthy option to share. You can make a beautiful holiday salad, adding seasonal ingredients like pomegranates, orange slices, cubed cooked sweet potato, or many other yummy toppings. When you show up with this salad, you not only get bonus points for bringing delicious food, but you also ensure that you have at least one healthy thing to eat. Fill your plate with your salad, and then enjoy the other dishes as tastes on the side. • Have a healthy snack before going into tempting situations. If you know the office holiday party will include a visit from Santa, and plenty of cookies, grab a healthy and filling snack before you leave home. You can more easily say no to the foods that don’t serve you when your tummy isn’t rumbling. • Limit your splurges. Every single day from November through the beginning of January there seems to be a reason to splurge and indulge. Limit your food indulgences to once a week, and celebrate the season in other, non-food ways the rest of the time. Enjoying the music of the season, a light show, or a carriage ride can all give you the memories and moments that you crave this time of year, without having to worry about your weight (or heartburn). • Find an accountability partner. Most people are more likely to stick to their goals if they have someone to report to; someone to cheer them on and remind them why they are living a healthier lifestyle. Partner up with a friend, a co-worker, or hire a health coach like me to keep you on the right track. Getting healthy is always more fun with others! • Give yourself grace. Food isn’t just about fueling your body, it’s an important part of tradition and family relationships. Sometimes we need food not to satisfy our bodies, but to satisfy our souls. Enjoy this season with your traditional favorites, in moderation, and give yourself permission not to feel guilty. I wish you wonderful holidays, full of delicious (and healthy) food, lots of time with family and friends, and true enjoyment of the spirit of the season. Happy, healthy eating!

Utah Valley Health & Wellness Magazine | September/October 2018 19

uvhw |

OUTDOOR LIVING

I’m Too Old For That By Kimberly Reynolds, UVU Outdoor Adventure Center Program Manager

How many have looked into learning a new sport, or participating in a so-called risky outdoor activity, and then decided “maybe not, I’m too old for that”? Being a recreational professional, I hear this a lot, and I have to laugh, because this is a myth that is far from reality. As people enter into their 50’s, 60’s, 70’s and so on, some exciting things occur: they have more time, more money, and a wiser outlook on recreation. Often times, we look at the negative, and that just opens the door for justifications to stay inside or remain sedentary. Let’s stop with the excuses, and start focusing on the positive aspects of aging and the outdoors. It is true that with age, physiological changes occur; cardiac output decreases, oxygen exchange slows, blood glucose elevates, osteoporosis develops with the decline of bone mass, and atrophy of muscle cells leading to lean body mass decline. This may seem daunting, but the good news is there are things that can be done to slow down these processes. As we learn more about health, four major topics continually come up: Meaningful Movement, Proper Nutrition, Adequate Sleep, and Manageable Stress Levels. Let’s focus on movement. Physical activity lessens the risk for many types of heart disease, and is the best way to slow or prevent problems with the muscles, joints, and bones. Most know this, but few actually do it. Movement patterns change as age sets in, but that does not mean it has to stop. Exercise does not need to be a “death march”, and you don’t need to ride 100 miles on a bike, hike Mount Everest, or run a marathon. The term Meaningful Movement encourages exercise in any and all forms, there is no right or wrong way to move, just move! Growing old is inevitable - embrace it, and don’t be afraid to get outside. Many outdoor activities can be intimidating. Take a look at these activities as a challenge, and start off slow. There are many activities to choose from: biking, hiking, kayaking, camping, snowshoeing, skiing, and climbing are just a few. Other outdoor activities of interest may include: nature walks, gardening, picnicking, swimming, yoga, or spending time with the family outside. Take advantage of the beauty that Utah has to offer this holiday season. You are never too old to participate in outdoor adventures - you may not be as fast, which can be a great benefit, because you can slow down and enjoy everything nature has to offer.

About the Author

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

20 www.utvalleywellness.com

Here are some tips for the aging adventurer: • If it is your first time, or it has been a while since you have participated in an outdoor activity, go with an experienced friend, guide, or sign-up for a class. • Do not limit yourself, if you want to try a new activity, educate yourself and jump in. • Be honest with yourself, and don’t be afraid to ask for accommodations, if needed. • Check out recreational programs that offer activities specific for aging individuals. • Look into renting equipment. It is more affordable, and if you enjoy the activity, you can purchase the equipment in the future. • Remember what it is like to be a beginner, and enjoy every minute. • Allow yourself to be concerned with safety. It’s totally normal to talk to the group about your concerns. Enroll in a first-aid and CPR class, and you will be better prepared to help if an emergency occurs. • Recreate with friends and family, and make it a social experience. The most important thing to remember is to move, and have fun. Life is short, enjoy every precious minute.

uvhw |

By Dr. Ken Newell, Ph.D., LMFT A College diploma is a goal for millions of Americans, yet graduation rates have never been lower and those who do graduate take 6 years on average compared to the 4 years of previous generations. Recent research has helped us understand that these dismal outcomes are not because students cannot handle the coursework, because the vast majority of students can grasp the academic content; rather mental health issues are now the prominent struggle in College. The statistics tell a rather grim story at first glance. A study by the APA in 2017 found 86% of students with psychological and learning challenges left school without a diploma. The CDC discovered that suicide is currently the 2nd leading cause of death among college students and this year, WHO found that 1 in 20 full-time college students have seriously considered suicide.

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

A Generation at Risk There is one statistic, however, that gives hope to these startling facts. 94% of high school students with emotional and learning differences receive some form of assistance. In contrast, only 17% of college students with the same challenges do so. The remaining 74% still need assistance in navigating the new world of College life, but faced with logistical and financial constraints, Colleges will have to adapt quickly when it comes to providing services for the mental health of its students. Currently, there is a nation-wide average of 2,500 students for every one counselor and this clearly isnâ€™t enough. The good news, if you or someone you know needs help while in school, there are a couple of private and non-profit companies filling the gap in the state of Utah so please reach out for hope, healing, and help.

Utah Valley Health & Wellness Magazine | November/December 2018 21

Memories

Hi! My name is Ella. This is a story about my great grandfather, David. He was an amazing husband, a kind father, and a scout leader. He excelled at all of his jobs. One day, the scouts went on a camping trip, and they were all so excited. During the camping trip, they would go river rafting to their camping spot each day. One of the boys decided that he didn’t need supervision and went to the water. The raft flipped, and the boy almost drowned. Luckily, my great grandpa jumped in and saved his life. My great grandpa was such an amazing example to me. I learned from him that we can all be great if we try hard, and live life to the fullest.

THE CENTER FOR

Then there is his daughter, my Grandma Linda. She is so kind and faithful. She has always loved creating special things for people and she is the best at sewing! Did you know that she made every single one of my costumes for 8 years? I am proud to be her granddaughter. The story that I have for my beautiful grandma is about her understanding. When my mom was little she cut her bangs. Instead of blowing up on her, my grandma gave her a hug and tried to help her fix it. My grandma taught me to be kind, even when it is hard. My grandparents are such an inspiration to me and I am grateful for them in my life. Even though my great grandpa died, his legacy is with me every day. About the Author Ella Rose Martin is a 5th grader from Springville, Utah. She enjoys soccer, singing, dancing, volleyball, reading, her three little brothers and big sister. When she grows up she wants to be an anesthesiologist and a writer. Ella’s a friend to all and her sweet, smart, silly personality brings joy to everyone around her!

Now offering Medication Management Alberto Souza SPECIALIZING IN:

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

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

22 www.utvalleywellness.com

Therapeutic Services for Families Experiencing Divorce and Separation Reunification Therapy

Specializing in Divorce & Separation

Parent Education Classes

Family Treatment Needs Assessments

Court Involved Therapy

Professional Education Seminars & Classes

Helping Children & Parents Create a New Normal

Ser vi ng U t a h C o u n t y | 385.309.1068

| Utah c onc ord i a fa mi l| iNovember/December es.co m 2018 Valley Health & Wellness Magazine

g n i r e t Cen

24 www.utvalleywellness.com

s u c o F

uvhw |

Our Holiday By Tim Lowe, Ph.D, LMFT, SUDC, AAMFT Approved Supervisor

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

Last night, I was talking with a 17-year-old young man. I asked him what his favorite holiday was. He said, “Easter or Christmas.” When asked why, he said, “because of the gifts.” I told him to imagine the following scenario: It is early Christmas morning; the sun is not yet peeking up over the horizon. You wake up a little early to be the first one to open your gifts. You run into the room with the Christmas tree. You are amazed as you gaze at all the gifts. At this point I interrupted myself, and asked him what gift he would want most. He quickly replied with the name of a certain video game. I then asked, “Is there anything else that you would want?” He answered, “A set of golf clubs.” He is on his high school golf team and has wanted his very own set of golf clubs for a while. You open your first gift; it is exactly what you wanted. The exact video game you dreamed about getting. A few moments later you open the next gift. You can’t believe your eyes, it’s the clubs you wanted. For just a split second, you wonder where your family is, and for some reason they are not around. In your frenzied excitement, that thought is quickly pushed aside, and you go back to opening YOUR gifts. Many of your gifts are exactly what you were hoping for, when finally, all your gifts are open. You push the wrapping paper aside and begin playing with all of your new things. After a few minutes you get bored and pick up your video game. You hook up all the gizmos and gadgets and play for who knows how long. You lose track of time, and minutes turn into hours. You look up and see another one of your gifts - a frisbee. You think to yourself that it would be fun to play catch. I paused for a moment, turned to him and said, “Isn’t this the best Christmas ever?” Looking at me with eyes full of thought, he turned his head to the side, and emphatically responded, “NO!” He then repeated, “No, I would hate it.” I asked him why - he got exactly what he wanted in my scenario. Then the voice of this young man, seemingly older than 17, responded, “But my family’s not around.” I explained to him that he hadn’t previously said anything about family; all he wanted was gifts, specifically a video game and golf clubs. “Yea,” he said, “but it’s not fun without family.” I explained to him that too often we don’t think about family, we simply assume they will always be there. I don’t know about you, but I am not okay with that assumption. We need to be much more deliberate, much more intentional about making sure family and relationships are at the center, the reason for our holiday celebrations. I then shared with him an experience I had when I was a young man. I was 16 at the time, and my younger brother was 8 years old. How do many 8-year-olds respond on Christmas morning? They typically want to open their gifts to see what they got, and hardly think of anything else. This Christmas, however, was different. I learned a great lesson from my little brother that day. As the family was walking into the family room, he blurted out, “Tim’s got to open the present that I got for him first.” He put me first; his joy was centered on the joy that he hoped to bring to me. He apparently put a lot of thought into his gift. It was a Christmas that I will never forget. It was a holiday centered on family. Think about the upcoming holidays - is there something that you could do to make immediate and extended family the center of your celebrations? As we grow, leave home, and begin developing our family and traditions, slowly and ever so subtly, our parents sometimes slip into the background of our lives. Blessed are the families who don’t take their parents for granted. We may not realize that our parents may need our children, and how our children may need them. We are the glue that connects the previous generation with the next generation. What traditions can you continue or start that would make happy memories and establish deeper relationships with the people who matter most? What can you learn from and teach each other by spending quality and quantity time together? Like a wedding invitation sent to a friend who you know will be out of town for the event; sometimes it is simply the invitation that matters to them - to know they are not forgotten. Time invested in family is always a good investment in the future.

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

Utah Valley Health & Wellness Magazine | November/December 2018 25

As much as we all seemingly love the holidays, it can also be a very stressful time. Sometimes the things that cemented family togetherness like marriages, religion, tradition, or lifestyle may no longer be in place and families find themselves wondering what the holidays will look like with these new changes. Family cohesion can be difficult to maintain as children grow up and make adult decisions that may go against family norms and traditions. These unforeseen changes in families may be due to loss, divorce, new in-laws, disability, change in faith/religion, coming out as LGBTQ+, political differences, personality clashes or strife over conflicting value systems between family members. Whatever evolution has occurred it usually does not change the fact that we still care deeply and love every person within our family system. So how do we make family gatherings, traditions or holidays work without things coming to a head and conflict arising? We have tried seating charts, creating buffers and hoping for the best, but I thought By Troy Leishman, I could add a few suggestions that M.Ed. ACMHC are not as exhaustive or punitive. These suggestions along with

proper mental preparation might strengthen and build connection between family members. So here are a few tips or rules to consider this holiday season among family and friends that will help us still relate to one another even though things may have changed. Sameness. It’s actually quite simple. So many times, when something is suddenly different, we only focus on that difference and we forget how to see all the things that are still the same. Some differences may be that my child has come out as gay, cousin Steve left the church, Barbara’s new husband is weird, or a specific Grandparent/Grandchild is not here. Although it is okay to be sad when prominent family members are missing, don’t miss out on the fact that everyone else is still there. Try your best to still make time to enjoy the moment of being together. You may want to take a moment together as a family to mourn the missing individual(s). Make it brief and make it a time to connect with the people who are actually there and share that emotional burden together. When family members are still present but have had a change of faith or are bringing home a same sex partner this year, do everything you can to not see them as a different person. Perhaps a part of their belief system has changed, but that doesn’t make them a stranger to you. Outside of religion, sexual orientation, gender identity or lifestyle choices (recreational activities, education/career choices) you may find that they are still very much the same person. You may be used to relating to your child, sibling, or parent in a certain way through conversation of politics or religion, but just because they are now taking a different path in life doesn’t mean you no longer have anything in common. Here is a list of values or commonalities you probably still share: humor, honesty, hard work, independence, loyalty, trust, commitment, togetherness, compassion, service, responsibility, passion, sports, hobbies, travel, education and the list goes on and on. Don’t assume that everything has changed, focus on the love and commitment you share for each other as your common ground. Curiosity. A lot of times families take advantage of the holidays to pry or drill into others about their education, finances, dating life, or career choices. Many times, these conversations may drive defensiveness, resentment, shame, or embarrassment. It is natural to be concerned for those we care about most, however you don’t want pass judgement. Use open ended questions like “tell me about school” or “how are things going at work”. Always follow these questions by supportive reflections like “glad you are figuring it out” or “let me know what you decide”. Criticism is not usually well received and pointing out someone’s mistakes or shortcomings in lecture form is never productive. If Facebook has taught us anything it should be that arguing and fighting doesn’t actually change people’s minds. If someone is looking for your opinion they will ask for it, meanwhile be curious not critical.

Generational Gaps and

Overcoming

Our Differences 26 www.utvalleywellness.com

uvhw |

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

When you are supportive and kind, others will come to you for problem-solving advice or help, otherwise just let them know you are available and interested. Not forcing the subject may allow someone to feel comfortable to come forward and share. If feeling cornered or forced, it is okay to say “I want to tell you more, but I’m not ready or in a place to talk about it right now, and I just want to enjoy our time together doing X, Y or Z.” Kindness. Relating to others can be hard. In all relationships, ruptures occur. When they do, it’s not the end. It’s actually an opportunity. When mistakes are made, it’s a great time to check in with each other to apologize and repair the relationship. It only gets worse the longer you wait. Take advantage of the time together to say, “I love you”, acknowledge mistakes, and really talk about what you need from the relationship. Family is important, and they will always belong to us; be kind to them and address problems one-on-one as they occur to make sure loved ones do not feel isolated, rejected, or misunderstood. When you can’t see past the differences, learn to let go and focus on making sure those people are feeling loved, cared for, and important to you. Never assume that your intentions are obvious, so explicitly state them when possible. Be willing to listen and validate the position and opinions of others even if you disagree. They will more likely be willing to do the same for you because that is how respect works. Family is where people most desperately want to feel understood and validated, so kindly agree to disagree as much as possible with no judgement or repercussions. When faced between digging into your own opinions and beliefs to win an argument or to be gentle and kind, always choose kindness, especially among family.

When you can’t see past the differences, learn About the Author Troy graduated from UVU in 2014 in Behavioral Sciences with an emphasis in Family Studies. In May 2018, Troy graduated from the University of Utah with a to let go and focus on making Master’s Degree in Clinical Mental Health Counseling. Troy has worked in our community for over 8 years in various capacities: Troy has experience working sure those people are feeling with families, children and teens as DCFS caseworker, para educator for Alpine School District, provided mental health services for teens on autism spectrum, teen substance abuse programs, teens with sexual behavioral loved, cared for, and important to issues, and currently as a mental health therapist through Flourish Families at Encircle the LGBT resource center in Provo. you. Never assume that your intentions are obvious, so explicitly state them when possible. Utah Valley Health & Wellness Magazine | November/December 2018 27

Utah Valley Health & Wellness Magazine November/December 2018