Utah Valley Health & Wellness January/February 2017

INSIDE: Massage Therapy to Fend Off Winter Blues Three Tips to Keeping Your Resolutions Just Breathe! Reduce Anxiety

JANUARY/FEBRUARY 2017

UTValleyWellness.com

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uvhw | Health

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

Family Wellness

Massage Therapy to Fend Off Winter Blues 16 Identifying and Treating the Cause of Spine Pain 18 Three Tips to Keeping Your 2017 Resolutions 19

Just Breathe!

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Our Brains, Our Bodies, Our Relationships 26 Emotionally Focused Therapy for Couples: Healing and Creating Connections 27

JANUARy/FEBRUARY 2017 On The Cover: Photo courtesy of the Utah Valley Convention & Visitors Bureau

Culture Fitness Five Domains of Wellness The Secret to Cutting Fat

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Financial UVU Money Management Resource Center Can Help Improve Financial Wellness

Nutrition When Trying to Eat Better, Count on Trouble 13 Creating a Balanced Raw Food Diet

Utah COPA: Developing the Next Generation of Artists Photography 101 30

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Outdoor Living Why I Love to Travel

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Departments

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

Melinda Colton Editor

Terrin Parker, PT Associate 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 2017.

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FROM THE EDITOR

When I was a little girl, one of my favorite toys was an Etch A Sketch. Using the two nobs, I could draw on it. If I made a mistake, I could shake it and start over again. That’s how I feel about a new year. On New Year’s Eve I can shake up my life and start a new year, a new adventure, a new challenge.

A new year means different things to many people. Some of you will make resolutions: to be more healthy, to lose weight, to be more financially stable, to travel to a new place, to be a better neighbor, and the list goes on. I’m not really one for setting formal resolutions, mostly because I already know what I need to do to improve my life. At the same time, we’ve all heard that it’s only a wish unless we write it down.

My challenge to you is to do something in 2017 that you’ve never done before. Too many of us are afraid to try something new because we think we won’t be good at it, or we’ll make mistakes along the way. The one thing I continue to learn over and over again is that it’s OK to make mistakes. If I’m making mistakes, then I’m trying new things, learning, living, pushing, and changing myself.

Trying new things will not be easy. You will make mistakes. But go ahead, make new mistakes! Make amazing mistakes.

Make a lot of mistakes. Don’t stop making mistakes because it isn’t good enough, or perfect enough. Whatever it is you’re scared of doing, try it!

If not this year, than when? Life goes by so fast, and taking the time to reflect, even once a year, slows things down. The last day of each year is that rare time when the past and the future exist at once in the present. Whether we’re aware of it or not, as we countdown together to it, we’re sharing the burden of our history and committing to the promise of tomorrow.

Consider these gentle reminders to help you on your journey of trying something new this year: 1. Count your blessings. There is always something to be grateful for.

2. Take one day at a time, step by step.

3. Challenge yourself to move beyond your comfort zone.

4. Believe in your abilities at all times.

5. Quitting is not an option; keep going.

6. Celebrate your progress.

7. Finish what you started.

As the new year begins, here’s wishing you a year of new habits, new experiences, new friends, new attitudes – and above all, here’s wishing you new happiness.

Melinda R. Colton Editor

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Community

Cedar Hills As we learned in elementary school, Christopher Columbus sailed the ocean blue in 1492 and discovered the “new world.” What we sometimes forget is that he was sailing for Japan and looking for a trade route to Asia. America is the unintended consequence of his journey that is our great fortune and privilege today. Running a city has caused me to always be concerned about unintended consequences because they can be both good and bad. I have experienced a very good unintended consequence in our city with our recreation/civic center: This beautiful building was built and imagined as an addition to our golf course where we needed a clubhouse and wanted to offer some basic recreation amenities. We knew the location was spectacular – one of the best in Utah County – and we had a wonderful open room for all kinds of large gatherings. What I didn’t realize is how many young women and their mothers of Utah County want to use this room for their weddings and receptions.

This unintended consequence has kept our “Vista Room” very busy and added additional income to our city. The city subsidizes our golf course like most other city’s municipal golf courses, recreation centers, or aquatic centers which are all subsidized. The income we receive from events in the Vista Room help offset this. I love this type of unintended consequence and it has been a huge benefit to the city.

In addition to weddings and receptions in our Vista Room we also book corporate offsite events where daylong training or team building takes place.

Our Vista Room is large and has floor to ceiling windows that look over Utah County and Utah Lake. This makes for an ideal setting to conduct offsite management meetings. During the holiday season, almost every night sees a Christmas party for companies, families and organizations. During the summer months, we see many family reunions and companies hold their awards ceremony after their golf tournaments. We have catered food for these types of events, which make it easy for families, companies, and organizations to plan and hold events here.

Finally, one of the most exciting unintended consequences in our city is the all-out embracing of our parks and trails, which traverse throughout the city. There are many biking, hiking, and walking trails all over the city and you will see many people on these trails all spring, summer, and fall. The trails are clean and connected to many of our parks so families can bike the trail to a park and then hold a picnic or play in the park. As the doorway to the American Fork Canyon and at the foot of Mount Timpanogos, our parks, trails and recreations/golf center make it so easy for our residents to play and enjoy the amenities in our city.

Gary Gygi Mayor, Cedar Hills

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As the doorway to the American Fork Canyon and at the foot of Mount Timpanogos, our parks, trails and recreations/golf center make it so easy for our residents to play and enjoy the amenities in our city.

Dear Friends, This year Utah Valley University celebrated its 75th year of engaged student success. In 2012 Utah Valley University officially accepted an invitation to join the Western Athletic Conference and has outshined any and all expectations since.

It is my honor to have colleagues, students, and staff who promote success and transform remarkable ideas into innovative projects. We are proud of our athletics program, from their humble roots to the vast organization that continues to impress all in the West. Education predicated on successful and engaged learning is what formulates the advanced athletes who are the Utah Valley Wolverines. Our student-athletes have excelled academically. In the last year, 175 athletes have earned Academic All-Conference recognition with 26 teams and individuals receiving regional and national academic honors.

Already this fall, our elite NCAA Division I men’s soccer team captured its first WAC regular season title, the women’s cross country team won its second straight WAC championship and the women’s volleyball team finished second during the conference regular season. We enjoyed unbelievable fan support at our men’s soccer games, ranking us 14th in the nation and marking our third straight year in the top 20 in the country.

Val L. Peterson Vice President of Finance and Administration Utah Valley University Val L. Peterson currently serves as Vice President of Finance and Administration at Utah Valley University. In 2013, Utah Business Magazine named him Chief Financial Officer of the Year for government entities because of his help in guiding UVU through a 17-percent budget cut while the university was experiencing record enrollment growth. He is an American politician and a Republican member of the Utah House of Representatives representing District 59 since Jan. 1, 2011. Val represents District 59 (Orem) and lives there with his wife, Ann. Val has served 32 years in the Utah National Guard. He is a retired brigadier general and has served as Company and Battalion Commander in the 141st Military Intelligence (Linguist) Battalion. He holds a master’s degree in strategic studies from the U.S. Army War College in Carlisle, Pennsylvania, and a Ph.D. in Educational Leadership and Foundation from Brigham Young University.

Our men’s basketball team started the season off with a win in front of 6,117 fans, the most-attended home opener in UVU history. In the UCCU Crosstown Clash last November, the basketball team knocked off BYU in Provo, setting a new Marriott Center record for 3-pointers made while scoring more points than any visiting opponent has ever scored at BYU. Because of our students’ success and hard work, we have added some key facilities to assist them around campus. Last October 31, the newly named Lockhart Arena was remodeled. The walls on the NUVI Basketball Center were just erected and the students wait in anticipation for its completion this April.

We are excited by all of the competition on and off the field. However, underlying all of this is our commitment to student success. As Utah’s largest institution we remain devoted to our goals of preparing our students to graduate and becoming an integral part of Utah’s thriving economy.

Warmest regards,

Val Peterson

Val Peterson Vice President, Finance and Administration, Utah Valley University

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FITNESS

Five Domains of

Take Some Credit Give yourself a pat on the back for the positive things you already do. We are all different. Some of us spend more time with our loved ones, which contributes greatly to our health.

Many others enjoy a healthy diet, and spend multiple hours a week exercising. All the components of wellness are important. We have room to improve in different areas, depending on the person.

The healthiest societies in the world have healthy diets and physical activity incorporated into their lifestyles. They also have strong family relationships and strong social bonds with their communities. There are a lot of factors that contribute to optimal health and wellness. Odds are, you are doing things daily that contribute a great deal to your health. Recognize and keep those habits.

Wellness Things to consider for your ‘Healthy Lifestyle Plan of Action’

By Charles Abouo We all want a healthy lifestyle – one that helps us feel and look great. It is something we can all benefit from, and around this time of year, is a fixture on everyone’s list of New Year’s resolutions. We may have different reasons to start, but, as human beings, we all need the same components to have a healthy body, mind, and overall lifestyle. Our health and wellness is about the choices we make and incorporating positive components in our lives that contribute to good health, happiness, and reduced risk of disease. Here are five domains of wellness, in no particular order, that go beyond what we eat and how much time we spend in the gym: Physical – The health and overall state of our physical body, incorporating both physical activity (strength, flexibility, and endurance) and nutrition (nutrient intake, fluid intake, and healthy digestion).

Spiritual – Ideas, beliefs, values and ethics that help provide our purpose in life. These factors motivate us towards achievement in our lives.

Intellectual – Involves utilizing learning resources to expand knowledge, improve skills, and experience life more fully.

Emotional – Includes level of happiness, self confidence and self worth, and the ability to work through the setbacks of life and achieve. Emotionally healthy individuals enjoy life and what it has to offer with understanding and self awareness.

Social – Healthy relationships with good communication and understanding with family, friends, acquaintances, and colleagues; our ability to adapt to different social settings and act appropriately.

Understanding Needs vs. Wants The best diet, exercise plan, or combination of both does not always translate to happiness, health or longevity – especially if we neglect other areas of our health. Be aware that the healthiest people among us do not have the biggest muscles, or lowest body fat. Impressive physical attributes can be a source of motivation, but they are not always signs of optimal health. If you feel good and are happy, you will be more likely to succeed in achieving the goals you want with your health and in life. As individuals, we have to know what components of wellness are missing in our lives. Do you need to laugh more? Spend more time around loved ones? Maybe you need to spend your days investing your time in something that gives you a sense of purpose. To be as healthy as you can be, pay attention to some of the little mentioned components of wellness such as your spirituality, social environment and emotional health.

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About the Author Charles Abouo is a professional basketball player in France and is a former BYU student-athlete. He is a certified personal trainer, and developed a passion for health and wellness while majoring in exercise and wellness at BYU. The 2012 BYU graduate played basketball at BYU from 2008-12.

He currently plays for ASC Denain Voltaire in France.

His hobbies include traveling, reading, writing, anything food, learning new cultures, and spending time with his friends and family.

Ditch the Resolution Do it for you, and buy in to the process. I recently saw statistics that showed only about 8 percent of us will be successful in achieving our resolutions during the new year. I believe we are unsuccessful mostly because New Year’s resolutions are ritualistic. Think of the times you decided to adopt some good habits that helped you grow and improve as a person. In my experience, these moments don’t always happen Jan. 1. They happen when we decide to take action. This year is a great opportunity for us to take action. Let’s pursue this goal because we want to progress and be as healthy as we can. When you experience setbacks, just remember, our timetable is not one month or until next year. We will make good choices that help us get better everyday, and our progress will be continuous. We will give ourselves credit for our good choices and learn from our poor ones to help us be healthier in the future, and when things do fall apart, we will just keep going.

Consider it your “Healthy Lifestyle Plan of Action.”

10 Healthy “To Do’s” 1. laugh 2. sleep 3. eat well 4. do what you love 5. stay active 6. be grateful 7. be spiritual 8. forgive 9. serve 10. spend time with those you love

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FITNESS

The Secret to Cutting Fat

By Travis Lott CPT, CES, FNS, WLS There are millions of weight loss articles, all with similar titles and claims, many of which do have a few helpful hints. However, the harsh reality is, if you’re still seeking out weight loss articles, none of those helpful hints really worked. Probably because doing a few simple exercises outlined in an article is not going to be enough to get you where you want to be. It’s going to require changing your habits. No one likes to talk about changing bad habits, because it is not as easy as catchy titles might suggest: “Three amazingly phenomenal fat blasting workouts,” or “Five tips to get a tight butt!” If it sounds too good to be true, it probably is.

The truth of the matter is that you need to kick your butt into high gear and change your ways, if you truly want to see change that lasts.

So, let’s get serious about doing this! Maybe it’s time to be 100 percent honest with yourself and figure out why/how you gained weight or got out of shape. Do you work too much? Do you watch too much TV in your spare time, or stare at social media on your phone?

Do you snack at night way too often? Overeat at every meal? Do you “not have enough time” as though no one else can relate, and you are just so unique that no one can understand how busy you really are?

Maybe it’s because you make too many excuses, as if your excuse is the only legitimate one, therefore nothing can be done to change. Let’s face it. Just fess up and admit that the only way you are going to see change is when YOU decide to make changes to your current situation. And that goes for anything in life.

Listen, I get it. I may not understand every individual circumstances that everyone has, but I’ve heard plenty of excuses as a trainer to know that most people have poor excuses for not finding time to make healthier changes in their lives.

So, now that you feel like you’re fifteen again and have just been scolded by your parent, let’s talk about some things that will help your situation and enable you to make healthier changes!

Choose a time to work out that fits your family’s schedule.

Mornings are best for people that work full-time and have families,

About the Author

in my opinion. It doesn’t mess with family Travis Lott is a certified personal trainer, corrective time because typically the kids and spouse exercise specialist, certified are asleep in the early morning. And, nutritionist, and certified if you’re single, then you really have no weight-loss specialist at Leantrition. He has trained excuse! many diverse individuals Work too much? Can’t possibly and groups over the years change that? Well, no better time to find including people of all ages, weight classes, and medical a new job than while you’re still employed. histories. Many of his clients Life is too short to work so much that you have seen very successful don’t have time to prioritize your health. results that have changed their We all need balance in our lives to be lives. Travis is passionate about the health industry and more productive and happy. You control takes pride in helping others your future, not your boss. Choose a career achieve a new, healthy way that will support a healthier lifestyle that of living. has balance.

Eat like crap? This is a hard one; trust me, I get it. Sometimes the best way is not going at it alone. Letting everyone know you are making nutritional changes to your life goes a long way. Joining groups that hold you accountable or hiring a nutritionist or starting a competition with friends and family also does the trick. All you need is 4-6 weeks to be solid and form that habit. Then it’s just a matter of time and patience to really see huge results with cutting fat!

For any questions, hit me up. Have a healthy start to the new year!

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When Trying to Eat Better,

Count on Trouble

By Erica Hansen MS, RD, CD Imagine for a moment you’re taking a lovely drive down a beautiful coast. Without warning, a tire pops and you swerve to the side of the road and come to a halt. Your best laid get-away plans have been frustrated. It seems as if every time you try to vacation, something goes wrong.

What should you do? Do you whip out your phone, call a taxi, and call it quits? Of course not. To do this would be exercising what therapists call all-or-none thinking (thinking you must do something all the way or not at all) or magnification (thinking small things are bigger than they are), two irrational or distorted thought patterns.

Your vacation still awaits you, and you’re in a beautiful place with lots of things going your way. One setback doesn’t indicate failure.

You roll-up your sleeves, get a little dirty, and solve the problem. Soon you’ll be on your way again.

When you set a new goal and resolve to do better – to eat more vegetables, gather your kids around for more family dinners, or eat out less – you embark on a journey much like going on a vacation.

You dream of your destination and how much you’ll enjoy your accomplished goal, but there are many miles between you and your destination.

Long before you reach your goal, you’ll have several bumps in the road; you will have a busy day and not make it to the grocery store.

Your balanced meal will burn and your family will still look at you expectantly wondering what you’re going to feed them. You will get sick, sprain a foot, and have your wisdom teeth extracted. The one thing you can count on is chaos.

Changing behavior is hard, and not always fun, but the journey is a beautiful process and setbacks can be small scenic outlooks if you let them. The trip is still worth taking, and the goal worth setting.

The next time a flat tire interrupts your healthy eating plans consider:

makes it so hard to pack a lunch? Do you like to sleep in? Is it because you stay up too late? Or do you hate making a mess in the kitchen in-between meal preparation? If so, you could pack a lunch for the next day while making dinner the night before.

Is it hard to get dinner on the table because your kids are flying at opposite directions throughout the evening?

What could make these chaotic nights easier? Perhaps a crockpot or freezer meal with microwaved veggies or a premade salad and fruit?

Chances are if you take the time to learn from your obstacles you will have the best solution for your unique struggles. Taking the time and energy to make your healthy goals happen today will yield time and energy later. You are worth it.

NUTRITION

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

This article by Erica Hansen originally appeared in KSL Lifestyle.

1. Your Thoughts Do you think you’ve failed if your plans don’t go as you intended?

If you have one cookie when you planned to have none, do you eat the rest of the pan because all is lost? This is all-or-none thinking at it’s finest. Instead, take a step back putting things into perspective.

A cookie is just one delicious cookie, not a pan of cookies.

One day missed at the gym is just one day. What we consistently do matters most for our health, so pick up where you left off and make the next choice a great one. Think in percentages instead of absolutes; 80% completion of a goal is still a high and passing grade and a much higher percentage than you would have obtained if you hadn’t tried to improve at all.

2. Lessons from the obstacles Do certain problems keep you from your goal more than others? What causes those problems? Work backwards to find the culprit and the solution. Maybe you eat fast food at lunch everyday because you don’t pack a lunch for yourself. What Utah Valley Health & Wellness Magazine | January/February 2017 13

Creating a Balanced

Raw Food Diet

By Wendy P. Thueson Omega-3s are called “essential” fatty acids for a reason; we are incapable of producing them ourselves. They are an important part of a healthy diet, if consumed through good food sources.

Of the three types of omega-3s, ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), DHA and EPA are the two most preferred sources. These are found in fish and seafood such as salmon and sardines. The ALA is found in plants such as nuts and seeds and are also in high-quality meats like grassfed beef. According to Dr. Axe, the recommended daily allowance is at least 1,000 milligrams a day of EPA/DHA fatty acids and a total of all three combined.

Our bodies are capable of turning ALA into DHA and EPA, to some degree, so getting plenty of flaxseed (ground: 1,597 mg in 1 tablespoon; 39% daily value (DV)), hemp seed (1,000 mg in 1 tablespoon; 25% DV), chia seed (2,457 mg in 1 tablespoon; 611% DV), and walnuts (2,664 mg in 1/4 cup; 66% DV) will give some good omega-3s as well as good fat and protein to the body.

For animal sources, choose mackerel (6,982 mg in 1 cup cooked; 174% DV) or salmon fish oil (4,767 mg in 1 tablespoon; 119% DV).

Green leafy vegetables such as spinach and watercress also contain the ALA omega-3 and are good sources of protein and fiber.1

About the Author Wendy Thuesen is a certified Chef, Raw Food Coach, Master Herbalist and a wife and mother of four. She is passionate about plants and their amazing nutritional and medicinal powers. She is from Eagle Mountain and enjoys teaching classes, speaking at events, and sharing her message of health on TV and in printed media.

She is the author of “7 Days of Raw Food”, and her “1 Day Raw Challenge” found at RawChefWendy.com

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I learned the importance of omega-3s after about six months of eating all raw foods. Feeling like I was going mentally insane, I was at a loss of what to do. I was eating plenty of fruits and vegetables but something felt off. I had drastically reduced the amount of oils, fats, nuts and seeds I consumed and could tell my body was feeling malnourished. I had the impression to eat salmon and eggs, which I did, and after about two hours I felt normal.

People who want to eat a plant-based vegetarian or vegan diet need to be sure they are getting good food sources and/or supplementation for omega-3s, B12, vitamin D and other important nutrients. It is good to get tested to see where you are nutritionally as a baseline, and then figure out the food sources and supplementation you want to use to increase what you need.

After more than seven years eating a high amount of raw fruits, vegetables, sprouted nuts and seeds, I have learned to supplement and add back a little bit of wild salmon and organic eggs a few times a month.

Also sprinkling more of the flaxseed meal, chia seeds, hemp seeds and some soaked walnuts helps, too. The most important addition is the dark leafy greens, which contain high amounts of omega-3s, and plants like purslane, spinach, and kale are also excellent protein and iron sources.

Think you might be deficient in omega-3s?

Here are some symptoms: 1. Inflammation 2. Heart pain or problems 3. Digestive disorders 4. Allergies 5. Arthritis 6. Joint and muscle pain 7. Depression or other mental issues 8. Brain development delayed 9. Cognitive impairment or decline1

We also need omega-6s and omega-9s, but we need to be careful to keep these and the omega 3s balanced at a 3:1 ratio (omega 6s to omega 3s). We often get too much of the omega-6s – or polyunsaturated fatty acids – from fried and processed foods that use a lot of oil and butter. These slow down metabolism, making us feel tired and increasing weight gain.

Some nuts, like almonds, have a higher amount of omega-6s than 3s, and our consumption of nuts should be about 1/4 cup or small handful a day, if that. Many people who eat a high amount of raw food overeat nuts, which can cause other problems like a sore mouth, reduced desire for nuts over time, sore throat and/or fever.2 Add in plenty of the high antioxidant fruits such as berries, plums, cherries, oranges, and other colorful fruits and vegetables. A salad with these beautiful fruits and soaked nuts and seeds is ideal with a nice dressing as a meal.

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NUTRITION

Creating balance in nutrition can be a challenge. Start by implementing a few of these tips, and always listen to your body. By increasing your consumption of uncooked fruits, vegetables, sprouted nuts and seeds while reducing the amount of animal products and processed foods you eat, health and pain-free living is within your reach. https://draxe.com/omega-3-foods/ http://www.rawfamily.com/newsletters/green-for-life-2nd-edition

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Omega 3 Breakfast Pudding Ingredients: 2 bananas 1 c. purified water 7 Mejool dates 1/2 c. walnuts, soaked 8 hours and rinsed 1 t. cinnamon 1 T. flaxseed meal 1 t. hemp seeds 1/2 t. vanilla or scrape 1/8 section of a vanilla pod 1/3 c. coconut flaked, unsweetened (optional) Instructions: Blend all ingredients in a high speed blender until smooth.

Mixture will be warm from the machine after blending a couple of times. Eat it warm or cool it in the refrigerator first. Sliced fruit like blueberries or other berries, bananas, etc. are also delicious as a topping to mix in. Enjoy!

This recipe is from Wendy’s NEW recipe book, Beautifully Raw™: RAWinspiring™ Recipe Series. For more information and to order this book, visit: www.rawchefwendy.com

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Therapy

Massage

By Rhea Perry

The colorful lights and excitement of the festive season have faded, leading us into colder, darker winter months. With this shift in season and shorter daylight hours, you may find yourself feeling glum or unfulfilled.

Shorter days and colder temperatures leave many Americans feeling depressed and lethargic. Seasonal affective disorder (SAD) is a major depressive disorder predominantly recurring in the fall/ winter season and remitting in the spring/summer. A less severe form of seasonal mood disorder, known as the “winter blues” affects an even larger portion of the population. These two disorders, combined, affect as many as one in five Americans.

Prolonged feelings of depression often lead to symptoms that disrupt a person’s daily life, leaving them unable to cope, and consequently stopping their normal activities. Most people affected by clinical depression experience some form of muscle tension,

to Fend Off Winter Blues

migraines, and chronic body pain, all exacerbated by the lack of activity and mobility.

While the benefits of massage therapy to relieve muscle tension and induce relaxation is widely known, lesser known are the deeper and multi-tiered effects.

A review of more than 30 research studies assessed immediately following a massage note that massage therapy reduces cortisol (stress hormone) levels in the body by an average of 31 percent while increasing levels of serotonin by 28 percent and dopamine by 31 percent (happiness hormones.) The affects of massage on these neurotransmitters results in decreasing stress related symptoms such as increased blood pressure and increased heart rate, decreasing feelings of anxiety, and more efficient regulation of mood, appetite, sleep rhythms, and memory function. It’s no wonder clients leave the table feeling relaxed, invigorated, and upbeat!

Just as the benefits of massage are vast, so are the types of bodywork available. Depending on your reason, some therapies are better suited for you. It’s easy to choose once you determine what you’re looking to gain from your massage. Ask yourself: Do I Seek Healing?

If you suffer from a weakened immune system, reflexology, foot zoning, or lymphatic drainage massage may be a good choice for you.

Reflexology focuses on working specific points on the soles of the feet that correspond with

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uvhw | various organs in the body. Foot zoning is when all 120 points on the feet are worked in a specific flow, engaging all 10 zones of the body simultaneously. Lymphatic drainage massage is a customized form of bodywork in which gentle, circular, pumping movements stimulate and encourage lymph flow.

Do I Seek Muscle Tension Relief?

Deep tissue massage or Thai yoga massage is an effective treatment for chronic muscle tension. Deep tissue massage is similar to Swedish massage in application, but concentrates on the deeper layers of muscle and connective tissue. It is performed with slower, detailed stokes and firm pressure that result in increased range of motion and relief of pain and muscle spasm. Thai yoga massage focuses on specific points, called “sen” points, along energy lines of the body. Practiced on a firm mat on the floor with the client comfortably clothed, the therapist simulates sen points through a combination of massage, assisted stretching, acupressure, and compression, resulting in relief of muscle tension, increased flexibility, encouraged connection between matters of body, mind and spirit, and invigorating the nervous system.

Do I Seek Relaxation?

Swedish massage and hot stone massage are effective therapies for relaxation and relieving everyday stress. Swedish massage is the most commonly known type of massage. Applying light to medium pressure, therapists use a combination of kneading, rolling, vibration, and tapping strokes to soothe and relax the body. Hot stone massage is a specialized therapy in which smooth stones are heated and used as an extension of the therapist’s hands. The heat is deeply relaxing and warms the muscles efficiently, allowing the therapist to work deeper layers more quickly.

In addition to eating nutritionally sound meals, obtaining light therapy, or seeking counseling, massage therapy is an excellent way to enhance the wellbeing of those suffering from winter blues. Consult with a professional massage therapist to determine a specialized therapeutic approach based on your individual needs, medical conditions, and fitness or wellness goals.

Sources Targum, Steven D., and Norman Rosenthal. “Seasonal Affective Disorder.” Psychiatry (Edgmont). Matrix Medical Communications, May 2008. 5(5):31-33.

Web. Roecklein, Kathryn A., and Kelly J. Rohan.

“Seasonal Affective Disorder: An Overview and Update.” Psychiatry (Edgmont). Matrix Medical Communications, Jan. 2005. 2(1): 20-26. Web.

H E A LT H

About the Author Rhea Perry is an LMT specializing in Integrative Therapeutic Massage and Prenatal Massage.

Perry earned her degree in Professional Massage Therapy from the Arizona School of Massage Therapy in 2003.

She is currently practicing at Berkana Bodyworks in Orem.

She can be reached at 385309-3270.

Ibach, Steve. “Studies Conclusively Show Massage Therapy Reduces Stress.” Massage Advancer. N.p., 28 Dec. 2009. Web.

Field, T., M. Hernandez-Reif, M. Diego, S. Schanberg, and C. Kuhn. “Cortisol Decreases and Serotonin and Dopamine Increase Following Massage Therapy.” International Journal of Neruoscience 115.10 (2005): 1397-413. National Center for Biotechnology Information.

U.S. National Library of Medicine, 07 July 2009. Web. “Massage Therapy Can Help Reduce Winter Blues.” American Massage Therapy Association.

AMTA, n.d. Web.

Do I Seek Pain Relief?

If you’re looking for chronic pain relief, restoring range of motion, or rehabilitating injury, integrative therapeutic massage, myofascial release or sports massage may be right for you. Integrative therapeutic massage incorporates various techniques from sports massage, deep tissue massage, and Swedish massage to address pain caused by tension, injury, repetitive use or overworked muscles.

Myofascial release is a manual therapy that focuses on releasing tension in the fascia (the fibrous connective tissues that surround or bind together muscles, organs, and other soft tissues of the body) due to trauma, poor posture, or inflammation. Sports massage is a specialized form of massage used to prevent injuries, relieve muscle tension, reduce swelling, promote flexibility, and is primarily used to improve athletic performance or for injury rehabilitation.

Utah Valley Health & Wellness Magazine | January/February 2017 17

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Identifying and Treating the Cause of Spine Pain

By Dr. Eric Freeman

Spine pain is a widespread problem that affects between 60 and 100 million people in the United States each year. Such pain can involve the neck, midback, or low back regions and affects the lives of between 50-80 percent of the population annually. Apart from the suffering it causes, spinal pain can negatively affect one’s daily relationships, activities, and work responsibilities.

Spine pain can be caused by multiple structures in and around the spine, including ligaments, muscles, facet joints, spinal nerves, intervertebral discs, and vertebral bones. With each of these causes, spine pain can be acute (sudden) or chronic (long lasting). Most instances of acute pain resolve with treatment and time, whereas chronic pain is often more complex, involving multiple causes.

Such chronic pain can be constant, or involve intermittent episodes that last days to years.

Pain from ligaments and muscles can generally be relieved with rest, heat, ice, non-steroidal antiinflammatory medications (e.g.,Tylenol), muscle relaxers, and physical therapy, including stretching, massage, and ultrasound. When muscular pain is chronic, non-habitforming medications, such as Lyrica, can be helpful.

The back of the spine is another area where pain may develop, specifically, the facet joints. These joints are responsible for bearing much of the weight of the upper body and allow for bending and rotation of the spine. Due to their movement, the facet joints are prone to injury and, over time, often develop arthritis, just like a knee or hip joint. When inflamed, facet joints cause pain in the neck or low back. To help diagnose facet joint pain, your doctor may administer a test injection to temporarily numb the tiny sensory nerves that carry pain signals from the facet joints. If this test injection provides significant relief for a short period of time, a minimally invasive procedure called radiofrequency rhizotomy can then be performed to provide longer lasting relief, between six and 12 months. During this procedure, x-ray guidance is used to position special needles that destroy the sensory nerves with heat, resulting in pain relief without weakness or numbness.

Pain from degenerative disc disease or disc herniations also can cause pain in the neck or back. If those disc changes compress spinal nerves, the pain can then radiate into the arms or legs. To treat pain from nerve compression, your physician may inject an epidural steroid, which is another minimally invasive, therapeutic procedure that can help relieve the pain caused by inflamed spinal nerves.

Acute back pain also may result from a vertebral compression fracture, which can occur after a fall, or even without a significant injury. In these fractures, the vertebral bone becomes compressed, or flattened, causing pain. These fractures are much more common in patients who have osteoporosis, a condition in which the bone is much 18 www.utvalleywellness.com

thinner than normal, making it more prone to fracture. Pain from About the Author compression fractures can Dr. Eric Freeman is a pain improve with conservative management physician at treatments, such as bracing, Southwest Spine & Pain Center’s Provo clinic. He pain medications, and graduated summa cum physical therapy. If the pain laude from Brigham Young persists, then a procedure called University before receiving vertebroplasty or kyphoplasty his medical degree from The Ohio State University College may be indicated. These are both of Medicine. Shortly after minimally invasive procedures medical school, Dr. Freeman in which cement is injected into completed his residency in anesthesiology and fellowship the fractured vertebrae to treat the in pain management at existing pain and prevent further Mayo Clinic – Rochester. He collapse of the vertebral bone. This is certified by The American Board of Anesthesiology and can be performed in-office using The American Board of Pain special needles through very small Medicine. Dr. Freeman enjoys incisions; the person is able to go treating patients and seeing home that same day. a significant improvement in their quality of life and Spinal cord stimulation is functioning. another treatment option that can significantly reduce or relieve chronic pain of the neck, back, arms, and legs. In this minimally invasive procedure, small wires, called leads, are inserted into the spine. These generate a very small electrical current that stimulates areas of the spinal cord to block pain signals before they reach the brain. Studies have shown it to be incredibly successful in treating chronic pain of the spine and limbs, even in those people who have ongoing pain after previous spine surgery. A temporary trial is performed to determine whether this treatment would be helpful, and if relief is found, the leads and battery are implanted under the skin in a same-day surgery.

We have found that the degree of success and improved quality of life achieved through spinal cord stimulation is remarkable.

At Southwest Spine and Pain Center, our focus is both 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 therapies. With eight clinics throughout Utah, our newest clinic is in Provo where Dr. Eric Freeman and his team employ a compassionate and proven approach to pain management, with the overall goal of improving patient functioning. Dr. Freeman is a board-certified pain physician who was fellowship trained at the Mayo Clinic and brings with him years of experience in improving patients’ pain and reducing 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, 385-203-0246 in Provo, or 435656-2424 for all other locations.

Three Tips

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to Keeping Your

Resolutions

By Samery Moras “New year, new you.” This is what many companies and people are posting all throughout this time of year. It’s the time to make resolutions, get that body you’ve always wanted, and turn your life around for the better. As women, most of these resolutions are related to our bodies. Now, I definitely agree and support that people want to improve themselves, but I think part of the negative stigma that comes with New Year’s resolutions is due to the unrealistic expectations that we set up and then fail to accomplish. We decide that we want to become like the women we see in the media – whether it’s perfectly thin bodies in movies, flawless photoshopped faces in magazines, or Instagram yoga moms that effortlessly have it all together and workout 24/7 while somehow keeping up with their adorable kids. These women and images aren’t necessarily bad, but how we interpret them and let them affect us can be. Instead of comparing ourselves and feeling hopeless, we should see them as inspiration and understand that they are working hard, and that they succeed and fail just like we do. By changing how we think about our resolutions this year, we can get ourselves closer to that improvement we are hunting for. Here are three tips to best work your 2017 resolutions into your already awesome lives!

Don’t Be Afraid of Where You Are Starting Maybe you’re 30 pounds over the weight you’d like to be, or maybe you haven’t done a workout for months – unless “running” late to appointments counts! Either way – it doesn’t matter now. If you truly want to improve, you can’t hate yourself for the past. That mindset only brings on more negativity. Accept where you are, and realize

that you’re committed to improving now.

You’re on your way! Earl Nightingale said one of my favorite quotes: “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”

The year is going to pass, whether you make resolutions or not. So, be proud that you’re about to make an effort to improve!

Make a Plan and Involve Important People In It As a professional athlete, I learned how to make big goals and take steps towards accomplishing them. When I decided I wanted to make it on a US Team, I didn’t just show up to the National Team Trials and hope for the best. I talked to my family and coach and came up with a plan for how to progress into it. This started out with smaller tournaments, weight and nutrition goals, and lifestyle changes. If your goal is to exercise more, don’t set off to go to the gym five times a week and have a monthly goal weight. You know you’ll be on fire and enthusiastic for the first bit and then the excitement will damper off. Instead, maybe you should make a plan to start off with one group class a week for a few weeks. If you complete that, then you “level up” to adding a gym visit another day of the week. Then start adding more changes once you know you can handle the first ones. Also, involve your significant other, friends, or family. Talk

to them about your goals and see how they can help support you. Sharing these not only helps you become more accountable and have better communication, but you may inspire them to do it, too!

Create Goals That Are Dependent on You Make sure your goals are things you are in control of. For example, if you’ve been too nervous to ask that cute guy on a date, make your goal be getting over the jitters and having enough confidence to ask him out – not dependent upon his answer. This way, you’re proud of yourself for acting confident – which you can control, and that makes you a stronger person. If your goal is to feel better about yourself then it depends on YOU. Be proud of your progress and achievements. There’s always a whole bunch of rude people in the world ready to say something negative that can turn your day upside down. If your goals are your own, then these people’s comments won’t get to you because you know you’re in charge and you are the one making progress.

Remember all these resolutions and goals are to make your life better, not to prove anything to other people. Keep these healthy mindsets as you create and follow your 2017 resolutions, and remember – anything is possible in the future, and YOU have the power to create it!

About the Author Samery Moras is a U.S. Taekwondo Team member from Orem. She grew up in her familyowned AMYS Martial Arts school and has numerous accomplishments in her athletic career, including being a 3rd Degree Black Belt and a four-time U.S. Collegiate National Champion. She loves dogs, traveling the world, public speaking, and yoga pants. Her life mission is “Building Myself Into the Person I want To Be & Aiming to Inspire Through My Journey.” You can contact Samery at samerymoras@gmail.com, or visit her blog at SameryMoras.wordpress.com.

Utah Valley Health & Wellness Magazine | January/February 2017 19

UVU Money Management Resource Center Can Help Improve Financial Wellness

By Patricia Monsoor, UVU

Stressed about finances? Utah Valley University’s new Money Management Resource Center may be able to help.

The center opened last spring with the ultimate goal of improving the financial well-being of individuals by equipping them with the knowledge and skills needed to make responsible financial decisions in college and beyond.

“Studies consistently show that students are financially illiterate, and that stress about their finances is the number one reason

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students drop out of school,” says Ryan H. Law, director of the MMRC. “Opening the center demonstrates UVU’s commitment to reversing this trend. We’re one of just a handful of universities across the country that have invested the money and space to this important service.”

The center is a “safe place” to receive unbiased financial information, as students meet with highly trained financial coaches and personal financial planners, benefitting from an educational approach to financial planning and counseling. Trained financial coaches volunteer to help students and staff with any aspect of their personal finances, including budgeting, credit and debt management, student loan management and repayment and more.

“Our goal is to be a resource for students, faculty and staff, to help them manage all aspects of their personal finances,” says Law. “The financial coaches are passionate about helping others set and achieve their financial goals, and I’m thrilled to be part of a university that is committed to doing so much for their students.”

Law put a student leadership team in place to help open dialogue with students on what can be an uncomfortable and highly personal subject matter. “I grew up in a home where money was a ‘stresser’ and we lived paycheck to paycheck,” says MMRC student president Matthew Daley. “I

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FINANCIAL

Photos courtesy of UVU Marketing

learned at a very young age that I wanted to affect change in this area and help people avoid that stress and difficulty in their lives.”

“Our personal financial planning students not only receive a topnotch engaged learning experience working with student and faculty clients, but they are contributing to the UVU community and the future of our economy,” says Law. For students, the MMRC hopes to remove money as an obstacle to completing their education, helping students to stay in school and graduate with minimum debt. “A lot of the stress for students is being overwhelmed and not knowing the resources that are available to help them manage,” says Daley. “My goal is to have a student leave here with a plan and relieved.”

UVU student Brian Ting shares, “I have a start-up aviation consulting firm, Star-Ting Aviation, and our short-term goal is to run a summer pilot training program in California. Boeing predicted that 500,000 qualified pilots will be needed in the next twenty years. The UVU MMRC helped me create a budget to achieve this goal, and I couldn’t have done it without their help. I truly felt that Ryan and the MMRC provided helpful guidance and many resources to me that I used and deeply appreciate.”

The MMRC is a place to receive confidential professional personal financial planning consults, retirement information, tax advice and counseling, and much more. The center is available at no charge to UVU students as well as the community.

10am - 10pm • 7 Days a Week • No Appointment Necessary

280 West River Park Drive, Ste 120 Provo, UT 84604

801.229.2011 www.RiverwoodsUrgentCare.com

To set up an appointment, email Ryan H. Law at mmrc@uvu.edu. For more information visit the MMRC’s website at uvu.edu/moneymanagement.

Utah Valley Health & Wellness Magazine | January/February 2017 21

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e o in th p x e l y, e at u rda s t t r av S e g d r n a a l Th e iday h e ld Fr w ne e b l l i o u t h To S e s t a te w h t ie s at om p a n nd 28, c a l e 7 v 2 a . r Ja n d y. T i n S an r e t e t h e re b n l e l i C o w p Ex r ld t h e wo d re s, n u o r b ro ch u , n o f rom a i t rma ide i nf o v i ng . o r p to a l p r ic i c e p s rs, and semi n a

22 www.utvalleywellness.com

Travel

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OUTDOOR LIVING

Why I Love to

By Gary Sorensen CTC, DS

Why do I love to travel? I have met people that have stayed close to home their entire lives and been perfectly happy. When I was younger I had a 22 year old friend that had never been to an ocean. I took him to California to see the ocean for the first time and it was as if his eyes were opened. He has since been all over the world. Once people are exposed to new places, new cultures, different languages and new experiences, traveling is almost addicting. I know I will never be satisfied. Even if I went everywhere, I would want to go back again.

I love to experience someplace new. I still can’t fly in a plane without sitting by the window and looking out nearly the entire time.

From the air I have seen the glaciers of Greenland, the Amazon River in Brazil, the Alps in Europe and aqua blue waters surrounding the Caribbean islands. I can’t wait to go exploring or to get my snorkel and mask on to experience the incredible underwater world. Sometimes I get so excited about what I am seeing that I forget to take pictures. I have learned so much from traveling. I have learned about our former enemies in Russia, about incredible islands in the South Pacific, about spectacular glaciers in Alaska, about thousands of years of history in Greece, Italy and Turkey, about different foods... some I probably wouldn’t eat again and others my wife now fixes for me. Traveling for me is an education. I understand why people hate America, why they love America and why they wish they lived in America. I have learned that just because people have different ideas and ways of doing things

that they aren’t wrong, only different.

I have learned how blessed we are to live in America. I have returned to the United States over 40 times and each time I feel privileged to come home. I am so grateful for all that my ancestors and About the Author Gary Sorensen is a Vice others did for me to make this life in the President for Morris Murdock U.S. possible.

Travel and has traveled Traveling will open your eyes! A extensively around the world! picture may be beautiful, but standing You can contact him at gsorensen@morrismurdock.com. right in front of that place stimulates your senses and increases your perspective. For me, I will never get tired of traveling. Yes, the long plane rides might be tedious and boring, but the reward of a lifetime of memories makes it all worth it! We have taken our sons when we can; it brings to life the places they read about in books. Now they can recall the memories and the way they felt when they were there. They understand different cultures, have tasted different foods and have listened to foreign languages. It was money and time well spent.

If you have the opportunity to travel – be adventurous! Explore places you have only seen in pictures. Meet people you don’t know, and learn about them. Enjoy your travels, and show me your pictures when you get back.

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Utah Valley Health & Wellness Magazine | January/February 2017 23

It might seize you in the middle of the night, or perhaps at the beginning of a work meeting, or maybe while driving your kids to soccer practice. Wherever it happens, it can overwhelm you. Your mind won’t stop running. Your body is tense. Your heart is racing.

You can’t breathe! You can’t relax and enjoy yourself. If you have ever felt a combination of these sensations, you have probably felt anxiety – a common experience among adults and adolescents. Whether you accept it or not, anxiety is part of a normal, healthy life. Diagnosable anxiety disorders, however, are different than normal, everyday anxieties. A hallmark characteristic of an anxiety disorder is excessive fear or anxiety about a real or perceived threat (DSM-V).

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), nearly 40 million people in the United States suffer from an anxiety disorder in a given year. That’s 18 percent of the population! Specific anxiety disorders include generalized anxiety disorder, selective mutism (failure to speak in social situations even when able to speak in other situations), specific phobias (fear of animals, objects, etc.), social anxiety disorder, panic disorder, or agoraphobia (fear of having a panic attack or other embarrassing symptoms in locations such as public transportation, standing in a line, etc.). Some anxiety disorders, such as phobias and generalized anxiety disorder, most often begin in childhood around 11 years old and can continue into adulthood if left untreated. These two disorders are the most common anxiety disorders in adulthood according to SAMHSA.

Because of their belief that things will not change, or that they just need to get over it, many suffering with an anxiety disorder do not seek treatment. The good news is that anxiety is treatable! Your biology has a lot to do with an anxiety disorder; therefore, a first step in reducing anxiety includes dealing with the body’s physical response to stress.

Diaphragmatic Breathing Your body’s internal organ regulator, your autonomic nervous system (ANS), has two applicable parts of the solution. First is the sympathetic nervous system (SNS), which is in charge of your fightor-flight responses. This part, for example, pumps up the mailman’s body so she can outrun that dog hiding in the bushes. Second is the parasympathetic nervous system (PNS), which aids in calming your body. This part helps her body deescalate after she has escaped that dog so she can return to delivering the mail as usual.

When you feel anxious, your SNS is engaged. To help calm

Just Breathe!

Reduce anxiety with this simple exercise

By Triston Morgan Ph.D., LMFT 24 www.utvalleywellness.com

uvhw | your body in these moments, the key is to activate your PNS. The exercise outlined below (partially adopted from The Anxious Brain: The Neurobiological Basis of Anxiety Disorders and How to Effectively Treat Them) triggers this part of your ANS. How to do it: 1. Lie down, stand, or sit in a comfortable position. Make sure you are “grounded” by creating an open posture with both feet on the floor and your back against a chair or bed. If you are crying, in the fetal position, or hunched over, this technique is difficult to do.

2. Breathe in deeply. Picture a water balloon being filled with water as you first fill up your abdomen with air and then your chest. Feel the warmth and the weight of the air as you breathe in.

3. Breathe out with an elongated breath – longer than it took you to breathe in. Purse your lips as you breathe out. This will slow your breathing. Breathing out slowly will help activate the PNS, which helps calm your body – the whole purpose of this breathing technique.

4. As you breathe in and out, focus on the physical sensations you experience. Focus on your feet touching the ground, your abdomen and lungs expanding and contracting, the feel of air rushing over your tongue and through your pursed lips. Notice how your head, arms and hands feel. Doing this will help you be present and in-the-moment.

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

5. Practice! This is a skill that must be developed. Try doing it while you are at work, stopped at a traffic light, or at home. Do each cycle (breathing in and breathing out) ten times or more, as you learn to engage your PNS. 6. If you feel dizzy, light headed or About the Author out of breath, do not continue Dr. Triston Morgan is a this technique. If your breathing is director and owner of the restricted or obstructed there may Center for Couples and be other issues to consider. Speak Families with locations in American Fork, Provo, and with a therapist or doctor about Spanish Fork. He is a licensed the appropriateness of this exercise marriage and family therapist for you. This technique is a good and is originally from Oregon.

He and his beautiful wife, start to help reduce anxiety in the Cristina, love to travel and moment, but is most successful see the world. when done in conjunction with therapy.

Anxiety disorders affect millions. Those who suffer with anxiety often feel there is no solution. But basic biology tells us differently.

Activating our PNS through breathing techniques really does work – give it a try next time you feel anxiety creeping in. You might be surprised at how effective these simple breathing techniques can be!

Utah Valley Health & Wellness Magazine | January/February 2017 25

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Our Brains, Our Bodies, Our Relationships Tools to Help Improve Relationship Interactions

By Kayla Mennenga Ph.D., LAMFT As I work with individuals and couples, I like to educate them on how our brains and our bodies impact our relationships. Understanding the correlation between these elements seems easy enough, however, I often get the question, “How do I change my brain?” The answer to this question is a great starting point to create healing and allow new interactions to take place.

About the Author Kayla Mennenga, Ph.D., Our brains are wired for connection. Each interaction we have either strengthens or weakens the connections LAMFT: Kayla Mennenga in our brains, thus influencing the relationships with those around us. The ability to allow one or two more is a therapist at the Provo heartbeats before reacting or responding to one’s partner is the ultimate goal. The better you are able to Center for Couples and Families. She earned her emotionally regulate (by allowing more heartbeats before reacting), the more positive your interactions with Ph.D. at BYU and is a others can be. licensed associate marriage There are many ways you can impact and family therapist. She specializes in working with emotion regulation and the ability to create couples dealing with anxiety, new experiences that improve relationship affairs, trust, and depression interactions. Some are easier than others, issues. Her interest is in and some have been targeted to help with emotional regulation and how the brain, body, and other areas of life. I’d like to highlight two relationships are all connected. very important ways to help increase heart rate variability and improve cognitive functioning so you are better prepared the next time you might want to fly off the handle. They are exercise and sleep.

Everyone knows that exercise is good for physical health, but it also has great implications for mental health and relationship health.

Increased exercise impacts the way your heart pumps blood. Long-term exercise increases your heart’s efficiency in pumping blood to the body. It doesn’t have to work so hard, and this increases heart rate variability, or the amount of time in between heart beats in a given minute. Increased heart rate variability means more regulation (more parasympathetic, or calming, influences) on the heart, and thus, more flexibility in emotional responses. This means that you have more capacity to keep the breaks on when your fight or flight response is triggered, allowing you more time to thinking critically, solve problems, or socially engage before flying off the handle and reacting to environmental stimuli.

Additionally, exercise increases the volume of the prefrontal cortex— the area in the brain associated with learning and memory. Exercise also stimulates the growth of cells by releasing chemicals in the brain. These new cells are then cleaned, solidified, and bonded together to create new memories for individuals.

We have all heard that sleep is important and should be a priority. Sleep does a lot of thing for us—it helps with creativity, remembering physical tasks, and making decisions. Sleep also does two important things in the brain: creates and consolidates memories and clears out toxins. As neurons fire together (and therefore wire together), sleep helps to connect recent memories with earlier memories. This allows individuals to remember how they reacted in past situations, and react differently next time if they desire a different outcome.

Cleaning out toxins in the brain increases attention and memory, helps individuals think clearly, and even impacts the regulation of insulin. Not getting enough sleep inhibits the ability to clear out the toxins, which can be harmful to the connections that are trying to take place in the brain. Sleeping allows us the opportunity to create new and improved experiences each day.

There are many ways individuals can have more influence on emotional responses. These are only two, but by changing our brains and our physiology in the body, we are prepping ourselves for better interactions. Being mindful of how we can impact the physiology of our bodies allows us more control over how we interact with those around us. We increase our capacity to engage more positively and be more satisfied in our relationships.

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Emotionally Focused Therapy for Couples:

Healing and Creating Connections

By Jeremy S. Boden Ph.D., CFLE, LAMFT Have we really cracked the code on love and romantic bonding?

Perhaps. Scientists, poets, and lovers have long grappled with the question: “What makes romantic love work?” Through the work of Dr. Sue Johnson and the development of Emotionally Focused Therapy, it looks like we have an answer.

Through decades of research on the importance of emotional bonding and what it is like to feel disconnected, isolated, and alone, relationship researchers are starting to unravel the mystery of love and adult romantic bonding and how to mend loving ties. The truth is, we are all hard-wired to connect to one another. This drive to connect is infinitely stronger in family and romantic relationships. To be emotionally isolated is harsh on our brains. Loving connections offer us a safe haven to go to where we can maintain our emotional balance, deal with stress, and respond more lovingly to our romantic partners. Essentially, when those connections are secure and strong, love is safe; love flourishes.

Unfortunately, disconnections between couples do happen and frustration, sadness, and anger are all too common in marital relationships. When those secure and loving bonds are threatened, emotional “primal panic” and a cycle of negative interactions ensues.

These wounds can be difficult to repair for couples when left to their own abilities, and therapy is often the last step before looking to end the relationship. Unfortunately, many well-meaning therapists utilize their individual-based, time-tested techniques and attempt to apply them to relational interactions, which usually has little effect in restoring their loving bonds. In addition, many therapeutic techniques focus on helping partners change behaviors or thoughts, or teaching them communication skills. The common result from these approaches and techniques is that they usually struggle to gain traction, and the couple leaves therapy with less hope than before.

But there is hope. Within the last 25 years, a substantial amount of research has emerged that gives hope to couples on the brink and helps them tune in to their underlying emotions, identify their negative patterns of interaction, repair their attachment, and eventually create new patterns of bonding and positive interactions. This model is Emotionally Focused Therapy.

Grounded in the theory of attachment, Emotionally Focused Therapy (EFT) is an experiential, short term, structured, and tested model of therapy designed to help couples identify their negative communication patterns,

interrupt this pattern, and create more positive, bonding, and secure emotional patterns. EFT does not see individuals About the Author as “sick” or unskilled, but rather “stuck in Dr. Jeremy Boden is a habitual ways of dealing with emotions therapist at the Provo Center with others in key moments.” As the title for Couples and Families reflects, priority is given to emotion as a where he specializes in couples therapy. He is also an key organizer of inner experiences. EFT assistant professor at Utah looks within the emotional experience Valley University in the of the couples and how they navigate family studies area. Jeremy their emotional connectedness. Dr. Sue and his wife, Daria, have four children.

Johnson has said, “The EFT therapist has a map. A map to relationships and how they work. A map to how they go wrong. And map to what is needed to put them right.”

A substantial body of research has shown promising results of the effectiveness of EFT. Research studies find that 70-75 percent of couples move from distress to recovery and approximately 90% show significant improvements. EFT is being used with many different kinds of couples in private practice, university training centers and hospital clinics, and many different cultural groups throughout the world. These distressed couples include partners suffering from disorders such as depression, post-traumatic stress disorders and chronic illness.

In my work with couples, EFT has resonated with them on many levels. No longer are couples focused on fights and long-standing disagreements about specific content or trying to change the other person. When couples go through the process of EFT, perpetual problems are framed as negative disconnections that are about protests by each partner for a more loving connection and emotional safety. EFT takes the blame out of conflict and resentment and moves to fighting together against a common enemy the negative pattern. As couples progress through the stages and steps of EFT and begin to accesses deeper emotions that underlie their struggle for connection, a new interaction emerges as individual partners see and experience each other differently. When partners experience each other as more accessible, responsive, and engaged, old wounds and negative patterns are healed, and love and emotional safety thrives.

All of us, from cradle to grave, are happiest when life is organized as a series of excursions, long or short, from the secure base provided by our attachment figures. – Dr. John Bowlby Utah Valley Health & Wellness Magazine | January/February 2017 27

Utah COPA || Developing the Next Generation of Artists It’s hard to believe that 19 years have passed. Back then Mindy Robbins finished touring with the Broadway cast of Les Miserables and was teaching private voice lessons out of her home.

“I loved my Broadway experience,” Robbins says. Working with the likes of Colm Wilkinson and Sutton Foster - among many other industry greats - Robbins reflects as a turning point in her life. “I grew up performing locally, learned from some amazing teachers and worked incredibly hard but working and performing with these professionals on a daily basis was the most amazing master class,” recounts Robbins, an educational experience that she articulates as being transformative in her development and the opportunities to follow.

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Beyond recording, TV and film work – and vocal coaching celebrity talent – one of Robbins’ greatest claims of success and reward would start in the basement of her home and grow into one of the most respected youth performing conservatories in the country.

“What I learned throughout my experiences in the industry, and what I wanted to share, were the skills and tools needed that translate training into valuable opportunities for the next generation of artists” she says. In a community where children are encouraged early on to participate in singing, public speaking and develop an appreciation for the performing arts, Robbins recognized a deep talent pool and began teaching classes out of her home. The business grew quickly and within the next few years her husband, Conor, joined her to run

uvhw | the business side. Shortly thereafter the Robbins teamed up with Suzie and Nathan Balser – dear friends and industry professionals with credentials ranging from Broadway shows, Master Degree, the TONY Awards and MTV. Together they continued to build Utah COPA (Utah Conservatory of the Performing Arts). Most recently, Utah COPA just opened a new site in Draper.

“This is one of my greatest joys,” Robbins gushes as she walks the marley of the dance studio. “While I love the stage, seeing these students develop confidence and realize success with every breakthrough is the ultimate reward.” Her passion for teaching is palpable as she addresses each student by name. Now entering into the 10th year of this journey, Robbins’ proverbial musical baby is no longer an infant and far from making its final curtain call. In fact, today, more than 400 students ranging from 5-18 years of age, work under not only Robbins and the Balsers but an impressive cast of faculty across dance, musical theatre, acting, contemporary voice training, and songwriting.

“We created a standard for ourselves...that we wanted every student to train with industry professionals in each discipline,” says Nathan Balser. The commitment to high quality training is evident when reviewing the experience of their faculty--all under the same roof.

COPA faculty have worked with Josh Groban, Kristen Chenoweth, Celine Dion, to globally syndicated TV and film properties. COPA students are working among some of the best in the business.

Dividends reaped from their disciplined approach have resulted in invaluable opportunities for their students. “Establishing a professional team was not just about providing quality instruction in the classroom but about delivering professional opportunities and experiences in the real world,” says Suzie Balser. The professional team = professional experiences approach has resulted in Utah COPA performing companies being invited to perform multiple years at the prestigious Lincoln Center in NYC with Jason Robert Brown, Jeremy Jordan, and Sierra Boggess; dancing on the stages of Disney, and opening concerts for Rachel Platten and the American Authors.

If their greatest reward is seeing the success of their students, the results show that their model is working. Current students are regularly seen as cast members from local to international productions from stage, to TV and film. In November almost every major school production in Utah and Salt Lake Valley featured youth that train at Utah COPA. If you attended a Christmas production at PTC, Hale or the Scera, the chances are high you saw Utah COPA youth sharing

C U LT U R E

the stage. It doesn’t end there. Turn on the TV or go to the movies and you are likely to see more Utah COPA students there.

“It is absolutely rewarding.

We love what we do because we get to see each student grow on a daily basis...it’s an ongoing celebration of student successes,” says Robbins as she prepares to teach an energetic group of six-year-old musical theatre students. While the accolades are many for this burgeoning workshop of creativity it is clear that the heart of COPA’s mentors are elsewhere - acting as the devoted potter at the wheel carefully shaping each child to become what they dream.

Photos courtesy Utah COPA

Utah COPA

Locations in American Fork and Draper 801-216-4625 | Email: info@utahcopa.com Website: utahcopa.com | Facebook: utahcopa Instagram: utahcopa | Twitter: @UtahCOPA

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Photography 101

A local photographer offers tips on taking better pictures

By Chris Bunker Slow Down: It’s easy to press a button and see your image immediately on your screen. So photographers shoot and shoot before they think. Don’t be afraid to slow down. Look at what’s around you. Find a new or different angle. Be aware of what’s in the background.

Move. When I photograph in a new location, I almost always walk around looking at different possibilities of places to use before I even pick up my camera. When I start shooting, I will hold the camera up to my eye and fine tune my composition, look for things out of place (stray hairs, wardrobe not behaving, a pole or tree behind someone’s head), and make sure everything looks good. Then I shoot.

About the Author Chris Bunker earned a BFA in Photography at BYU and is a professional wedding and commercial photographer based in Utah County. He loves sports, ice cream, and pupusas, and enjoys living life with his beautiful wife Chelsa and three children.

Composition: The composition of a photograph is the placement of your subject within a set space. To improve your composition, follow the “rule of thirds” principle. Imagine placing a tic-tac-toe grid on your image, place the main subject or the horizon of a landscape on one of those lines. I like to place faces at one of the four corners where the vertical and horizontal lines meet. Another composition principle is framing. When photographing people, use the background to frame the person in the image. This gives emphasis to your subject. Place people between trees or lines of buildings.

Light: A couple simple lighting concepts can go a long way to improve your photographs. When photographing people, place them in shade (the north side of buildings is great). This is an easy fix for harsh light during the day. If you’re photographing inside, stand with your back to a window (your subject facing the window) to allow the window light to illuminate the person with a soft light. If you enjoy landscape photography, try shooting from an hour before to an hour after sunrise or sunset (so that two hour window).

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5 DEGREES COOLER NEW MASTER DEGREES AT UVU

Utah’s economy is rapidly expanding, and UVU is keeping pace by offering 5 new master degrees.

With a graduate degree from UVU, you’ll be prepared for high-demand and high-paying jobs and have the skills you need to compete in Utah’s growing job market and advance your career in:

• COMPUTER SCIENCE • PUBLIC SERVICE • SOCIAL WORK

• CYBERSECURITY • ACCOUNTING

Through engaged learning experiences, you’ll get hands-on experience, solve real-world problems, and graduate with relevant and applicable skills.

Other degrees are taught in traditional formats by experienced professors who are experts in their fields. Whether you earn a master of business, nursing, education, or one of UVU’s 5 new master degrees, you’ll be prepared to take your career to the next level.

Several graduate programs are offered online or in a hybrid format and designed to fit your schedule. This means you can continue to work full time and immediately apply what you’re learning in the classroom to your career.

Apply now for 2017 uvu.edu/graduatestudies

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