St. George Health & Wellness Magazine May/June 2025 by St. George Health & Wellness Magazine

• Back Pain

• Neck Pain • Knee Pain

• Joint Pain • Carpal Tunnel • Nerve Pain

Snow

Stay to Keep That

I Only like Riding Downhill ........................ Are You at Risk for

Greenlight Your Favorite Family Dinners Vista Healthcare: Helping Those Suffering

Untangling the Threads: Exploring the Differences between Dry Needling Acupuncture

Halitosis or Bad Breath: I Don’t Want Either One

Financial Well-Being

Let’s Get Back to Basics.................................

DIY Car Care for Everyone ..........................

Don’t Let the Tax Tail Wag the Dog

Walk Your Way to Better Health

The way we talk about sexual violence matters. Our words can be used to foster a culture of safety, respect, and equality that stops sexual violence before it happens. Or to show support for survivors, shutdown harmful misconceptions, promote consent, and to practice healthy communication with children. Our voices matter now more than ever. How will you use yours to help end sexual assault, harassment, and rape? DOVE Center

The Graffitti Said BE SOMEONE

The message was painted six feet tall on a weathered train bridge in Houston, Texas.

BE SOMEONE.

Let’s face it: winter can leave us feeling a bit like a cluttered attic. We’ve been hibernating and indulging in comfort food. Maybe our exercise routines have been on a ski vacation (along with our motivation). But guess what? Spring has fully sprung, and just like this season motivates us to tackle the cobwebs and dust bunnies in our homes, it can also inspire us to declutter our health routines!

I snapped the photo from my car when traffic froze on I-45. I had flown in to meet with a marketing company: chasing growth, chasing opportunity, chasing something—though I wasn’t entirely sure what.

My friend Dave is the perfect example. A self-proclaimed “professional Netflixer and snacker,” Dave spent most winter evenings glued to the couch, his only companion a giant bag of flavored chips. By spring, he felt sluggish. His clothes seemed tighter, and his energy levels were as low as a dead phone battery.

The graffiti didn’t look fresh. The paint had started to fade, rust creeping around the edges. But the words still held power. Not flashy. Not poetic. Just raw and clear. Like truth spoken in a whisper.

BE SOMEONE.

But Dave, bless his heart, is nothing if not resourceful. Inspired by the blooming flowers outside and the urge to finally clean his overflowing junk drawer, he decided to clean up his health, too. Out went the nightly snacking sessions—replaced with a bowl of fruit and Greek yogurt—and in came a brisk evening walk around the park with his four-legged companion, Ruger. At first, it wasn’t easy: the couch had a powerful siren call. But Dave persevered one step at a time.

Those two words had an impact on me. Maybe it was the long flight, the string of business calls, or the way the city’s heat seemed to soak through your skin and into your bones, but something about them landed differently. It struck me that the phrase seemed to be an unfinished invitation just waiting to be filled in. So later that evening, I started writing…

Within a few weeks, Dave felt like a whole new person. He had more energy, his clothes fit better, and his confidence surged. The walks became a source of joy, a chance to connect with nature and clear his head. Ruger is loving it, too. Spring cleaning his health did wonders for Dave, both physically and mentally.

Be someone who smiles more and smiles at people around you. In a world full of heads-down scrolling and rushed exchanges, a sincere smile says, “I see you.” It acknowledges someone’s presence. It tells them they matter, that human recognition is powerful and far too rare.

How can you tidy up your bad health habits? Here are some ideas:

Be someone who lifts others up even when your own arms are tired. When you help someone else, especially during their tough moments, it reminds you that your presence matters, that you are capable of making a difference, and that you count. It’s hard to feel lost when you are actively helping someone find their way.

• Read more articles. Take time to read all the articles in this issue of St. George Health & Wellness Magazine. Then, apply what you learn.

• Swap your soda for sparkling water. It may sound simple, but ditching sugary drinks can make a big difference. Add a squeeze of citrus for some flavor!

Be someone who listens without needing to reply. The more you truly listen, the more you begin to understand. You don’t just hear words, you hear emotion, intention, and unspoken struggle. With every moment of quiet attention, your perspective expands. The world feels a little wider and a little softer. Listening doesn’t just open your ears, it opens your heart.

• Trade the elevator for the stairs. Your heart will thank you. And those extra steps will help you to reach your daily step count.

• Dust off your workout gear. Remember those fancy yoga pants you bought with good intentions? Time to unleash their inner warrior! Even a short workout is better than no workout at all.

Be someone who forgives quickly. When you forgive others, you take the weight off their shoulders. You send them a life-changing message: “I see you as more than your mistake.” Forgiving yourself is perhaps more important than forgiving others. Holding onto guilt is exhausting. It’s like dragging a suitcase of bricks around with you all day. Forgive yourself, let go of the weight, and feel your energy return.

• Dust off your workout gear. Remember those fancy yoga pants you bought with good intentions? Time to unleash their inner warrior! Even a short workout is better than no workout at all.

• Declutter your kitchen. Get rid of those processed snacks lurking in your pantry. Replace them with fresh fruits and veggies—a vibrant spring bouquet for your insides!

Be someone who notices beauty in the ordinary. Noticing beauty in the small things, like a warm beam of sunlight, laughter drifting from another room, or the quiet rhythm of your own breath, trains your brain to shift from scarcity to appreciation. This shift builds gratitude, not as a fleeting feeling but as a daily practice. And gratitude, more than anything, creates space for joy.

• Make sleep a priority. Spring days are longer, so don’t waste them feeling tired. Aim for seven to eight hours of sleep each night.

Be someone who moves because it feels good. When you move to feel good, you’re motivated by joy, not guilt. This mindset turns exercise into something you look forward to instead of something you have to do. Movement becomes a gift you give your body not a penalty for what you ate.

Remember, spring cleaning your health is not about drastic changes; it is about making small, sustainable swaps. Think of it as a fun project, a chance to invest in yourself. So, roll up your sleeves, grab your metaphorical cleaning supplies (healthy snacks, comfy walking shoes), and get ready to feel your best this spring!

Be someone who says “thank you” often and “I’m sorry” when it counts. Saying thank you regularly shows that you don’t take others for granted. Saying I’m sorry when it truly matters shows that you’re willing to take responsibility. This combination builds trust, deepens connection, and strengthens your character. Remember, gratitude opens hearts and humility heals them.

Be someone who shows up. When you consistently show up for the people in your life, you become someone they can rely on. When you show up for your own health, you create stability within yourself. Each act sends a quiet message: “You can count on me.” Over time, this kind of consistency becomes the foundation for strong relationships and a deep sense of self-worth. Showing up is how you earn trust in the world and build confidence within.

I hope the messages in this issue of St. George Health and Wellness Magazine will speak to you just as the graffiti on the bridge spoke to me: BE SOMEONE BETTER!

All the Best,

Much love,

All the Best,

Brendan Dalley Editor Brendan Dalley Editor

Brendan Dalley Editor

Brendan Dalley Editor Brendan Dalley Editor

St. George Health & Wellness

USA Triathlon Certified Coach Author, Health and Fitness

Brendan Dalley Executive Editor

Annelies Newman, RDN, CD Author, Nutrition and Healthy Eating

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

Koby Taylor, PharmD Executive Editor, Author Director of Operations, Copy and Design Editor

Diane K. Del Toro Director of Operations, Copy and Design Editor

Scott Allen, MD Author, Health and Wellness

Brigit Atkin Author, Mind and Body

Erin Del Toro, ACHE Clinical Hypnotherapist Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Anita DeLelles, LMT, LAMT Pet Wellness

uthor, Health and Fitness

Koby Taylor, PharmD Executive Editor, Author

Diane K. Del Toro Director of Operations, Copy and Design Editor

Scott Allen, MD Author, Health and Wellness

Erin Del Toro, ACHE Clinical Hypnotherapist Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Hafen Author, Community and Culture

Annelies Newman, RDN, CD Author, Nutrition and Healthy Eating

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

Lyman Hafen Author, Community and Culture

Marianne Hamilton Author, Community and Culture

Tiffany Gust, MS, NBC-HWC, USA Triathlon Certified Coach Author, Health and Fitness

Diane K. Del Toro

Brigit Atkin Author, Mind and Body

Jessica Elgin Author, Economic and Financial Health

Erin Del Toro, ACHE Clinical Hypnotherapist Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Author, Community and Culture

Marianne Hamilton Author, Community and Culture

Annelies Newman, RDN, CD Author, Nutrition and Healthy Eating

L. Steven Wilson Author, Purposeful

Matt Eschler, PhD, LMFT Author, Relationships and Family

Chris Eschler Author, Health and Well-Being Life Coach

Annelies Newman, RDN, CD Author, Nutrition

Tiffany Gust, MS, NBC-HWC, USA Triathlon Certified Coach Author, Health and Fitness

Dalley

Brigit Atkin Author, Mind and Body

Erin Del Toro, Hypnotherapist Author, Mind

Lyman Hafen Author, Community

Annelies Newman, RDN, CD Author, Nutrition and Healthy Eating

Chris Eschler Author, Health Life Coach

Tiffany Gust, MS, NBC-HWC, USA Triathlon Certified Coach Author, Health and Fitness

Health

Lyman Hafen Author, and Culture

Marianne Hamilton Author, Community and Culture

Annelies

Jessica Elgin Author, Economic and Financial Health

Matt Eschler, PhD, LMFT Author, Relationships and Family

Matt Eschler, PhD, LMFT Relationships and Family Life Coach

Chris Eschler Author, Health and Well-Being Life Coach Lyman Hafen

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

Gini Grimsley, Director of Fitness Product, VASA Fitness Author, Health and Fitness

Tiffany Gust, MS, NBC-HWC, USA Certified Coach Author, Health and Fitness

Brendan Dalley Executive

Koby Taylor, PharmD Executive Author

Diane K. Del Toro Director of Operations, Copy and Editor Scott Allen, Health

Brigit Atkin Author, Mind Body

Jessica Elgin Author, Economic and Financial Health Clinical Hypnotherapist Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Annelies CD Author, and Healthy Eating

L. Steven Wilson Author, Purposeful Living

Matt LMFT Author, and

Chris Eschler Author, Health and Well-Being

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

L. Steven Wilson Author, Purposeful Living

Mark Wade Author, Outdoor Adventure

Gini Grimsley, Director of Fitness Product, VASA Fitness Author, Health and Fitness

Tiffany Gust, MS, NBC-HWC, USA Triathlon Certified Coach Author, Health and Fitness

Brendan Dalley Executive Editor

Koby Taylor, PharmD Executive Editor, Author

Diane K. Del Toro Director of Operations, Copy and Design Editor

Scott Allen, MD Author, Health and Wellness

Brigit Atkin Author, Mind and Body

Jessica Elgin Author, Economic and Financial Health

Erin Del Toro, ACHE Clinical Hypnotherapist Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Lyman Hafen Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Annelies Newman, RDN, CD Author, Nutrition and Healthy Eating

L. Steven Wilson Author, Purposeful Living

Matt Eschler, PhD, LMFT Author, Relationships and Family

Chris Eschler Author, Health and Well-Being Life Coach

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

MA YO R ’S MESSA GE

We live in a desert. Water will always be high on our list of priorities because without enough water, we will not be able to sustain the quality of life that made us fall in love with St. George. So how do we go about bolstering our water future?

One of the largest components of our water plan is expanding the reuse component. Wastewater is collected through a system of about 550 miles of pipeline and is then conveyed to the St. George Regional Water Reclamation Facility (SGRWF), located in the Bloomington area and west of the SunRiver development. The facility is owned and operated by St. George, but it is considered a regional facility as wastewater is treated from St. George, Washington, Santa Clara, and Ivins.

The reuse water produced here meets all of the requirements of Type I reuse. The City has utilized reuse water on golf courses, at cemeteries, at schools, and in some residential areas for nearly twenty years. Over the past few years, new land developments within the City have been installing secondary irrigation systems to meet their outdoor watering needs.

In 2024, expansion of the St. George Regional Wastewater Reclamation Facility was completed. This was the second phase of a two-phase project that increased the capacity of the wastewater treatment plant from 17 million gallons per day to 25.4 million gallons per day.

For this added capacity to have its intended impact, Graveyard Wash Reservoir is a key component. The new facility will store treated water from the wastewater plant. Currently, all treated water is sent down the Virgin River during the winter months because there is no room to store it. Graveyard Wash fills this important need. It has been designed and is waiting on final permitting from the Army Corps of Engineers.

For more on the City’s plans to meet our residents’ water needs, I direct your attention online to an article written by Scott Taylor, our Water Services Director, detailing a twenty-year plan. You can find it on our website at sgcityutah.gov/waterplan

The Washington County Water Conservancy District is also working on a regional reuse system that will provide a reliable, drought-resistant water source for the community. More information can be found at wcwcd.gov/reuse

Mayor, City of St. George

With a passion for higher education and a wealth of leadership experience, Utah Tech University’s nineteenth President Shane B. Smeed is officially taking the helm as the institution’s leader this May.

President Smeed returns to his home state with twenty-seven years of higher education experience, having served most recently as the president of Park University since November 2020 and as the institution’s vice president and chief operating officer prior to that.

As the son of a high school teacher and college administrator, President Smeed has a long-standing passion for higher education and is ready to lead UT with a student-centered approach. President Smeed is coming to UT with a special affinity for the institution’s commitment to providing a handson, application-oriented education that prepares students to enter the career field fully prepared, as his own undergraduate education was at a polytechnic institution. Now, he is passionate about preparing the next generation of learners to be successful contributors both as employees and as global citizens.

He also is passionate about engaging with the community, particularly in workforce development, and encouraging participation in campus events and activities. He is eager to build a mutually beneficial relationship between the university and community that is meaningful to both students and residents.

Outside of higher education, President Smeed lives an active lifestyle, perfectly suited for southern Utah and Utah Tech’s “active learning. active life.” approach to education. He and his wife, Angela, have been married for more than twenty-five years and are the proud parents of a twenty-two-year-old daughter Samantha, a twenty-year-old son Andrew, and a sixteen-year-old son Landon. Their miniature poodle, Lucy, who happens to love students, rounds out the family. The Smeeds look forward to exploring southern Utah’s playground by hiking, paddleboarding, and golfing.

Please join the Utah Tech community in welcoming President Smeed and family to Trailblazer Nation!

Improving Mental Health Through Outdoor Activities

By Diane Del Toro

Be honest: how much time have you spent staring at a screen today? For most Americans, that number clocks in at around seven hours. As technology increasingly dominates our daily lives, our connection to the outdoors continues to dwindle—even as scientists are gathering growing evidence that spending time in nature provides a host of mental and emotional benefits. Whether it’s the rhythmic strokes of a paddle on a serene lake, the satisfying grip of a rock hold on a sheer cliff, or the steady rhythm of hiking boots crunching along a dirt trail, outdoor activities offer more than just physical exercise. They provide a form of therapy that reconnects us with nature, helps us manage stress, and fosters our emotional resilience. Adventure therapy—using outdoor pursuits to improve mental well-being—has gained popularity as more people discover its transformative effects.

The Healing Power of Hiking

Two weeks after retiring from the Air Force in 2021, Jason France, author of Five Million Steps–Hiking the Pacific Crest Trail after Three Decades of Service to Our Nation, embarked on a

144-day backpacking trip along the Pacific Crest Trail, a journey of 2650 miles that stretched from the United States-Mexico border to British Columbia. What began as an adventure to celebrate his military career transformed into a deep emotional exploration. In his article, “A Journey of Mental Health on the Pacific Crest Trail,” France explained that his most significant improvements were in the peace and clarity he felt once he got used to being disconnected from electronics. Not only was he more present with himself and with others, his sleep improved as the pressure to constantly respond to the demands of technology faded away.

Perhaps the greatest benefit France received from his long hike on the Pacific Crest Trail sprang out of the traumatic experience of witnessing the Beckwourth Complex Fire, which eventually destroyed over 105,000 acres in the Sierra Nevada mountains. HIking so near the fire and watching the efforts by firefighters to extinguish the blaze triggered an episode of PTSD, which forced him to confront the tragedy and loss he experienced during his four deployments to Afghanistan and three deployments to Iraq. “I realized that it was the first time in my life that I had allowed my thoughts to play out without

interruption, to explore every detail of them, and to notice details I had been too resistant to see,” said France. “My difficult time on the trail was giving me great rewards: closure, better mental health, and true post-traumatic growth.”

Although most of us will never embark on a backpacking journey as immersing as a through-hike on the Pacific Crest Trail, we can still experience the benefits that even a short hike has to offer. The combination of physical movement, fresh air, and immersion in nature can create a powerful antidote to frustrated emotions, overstimulation, anxiety, and depression. In southern Utah, hiking is one of the most accessible and beneficial outdoor activities the area has to offer. A brisk walk along one of the area’s paved trails, an easy hike on Owen’s Loop, or a walk along the Red Reef Trail will reduce cortisol levels, lower blood pressure, and improve overall mood. Walking through scenic landscapes allows you to practice mindfulness, focusing on the present moment rather than dwelling on worries or regrets.

Rock Climbing: Overcoming Fear and Building Confidence

Rock climbing is often described as both physically and mentally demanding. It requires problemsolving, resilience, and the ability to manage fear—making it a powerful tool for mental health. The challenge of climbing forces individuals to confront their fears, build trust (in themselves and their climbing partners), and celebrate personal achievements, all of which contribute to improved self-esteem and emotional strength.

For Lisa Morgan, a 29-year-old graphic designer from Salt Lake City, anxiety and depression had become constant companions. After a series of personal setbacks, including a difficult breakup and the stress of remote work isolation, her mental health began to decline. “I felt numb most of the time,” Lisa shared. “I’d lost interest in things I used to enjoy, and just getting out of bed felt like a battle.”

and realizing you can overcome it—it changes people. It changed me.”

The Science Behind Adventure Therapy

The mental health benefits of adventure therapy are backed by science. A 2020 study done by the American Psychological Association found that exposure to nature was linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation. A host of other studies have shown that outdoor activities reduce symptoms of depression and anxiety, boost dopamine and serotonin levels, and improve cognitive function. Additionally, activities like hiking, backpacking, kayaking, whitewater rafting, paddleboarding, and rock climbing promote social connection, which is crucial for emotional well-being.

A friend invited her on a weekend trip to St. George, Utah, where they spent the afternoon climbing near Snow Canyon State Park. At first, Lisa was hesitant. “I’d never rock climbed before and was afraid of heights, so I almost didn’t go,” she said. But something changed when she put on the harness and stepped onto the wall.

“Climbing demanded my full attention,” Lisa recalled. “For the first time in months, my mind wasn’t racing. I wasn’t worrying about the future or overthinking the past—I was just trying to find the next hold.”

After that weekend, Lisa began climbing regularly, both indoors and out. She noticed her mood lifting, her sleep improving, and her confidence growing. “It’s like I found a part of myself I didn’t know I’d lost,” she says. “Climbing gave me goals, a community, and a way to process emotions I hadn’t dealt with.”

Lisa now volunteers with a local climbing club that introduces outdoor recreation to people struggling with mental health. “I’ve seen it over and over—being outside, facing a challenge,

Adventure therapy programs are increasingly being used to support individuals facing various mental health challenges, from PTSD to addiction recovery. By stepping outside their comfort zones and engaging in challenging outdoor activities, participants gain a renewed sense of purpose, accomplishment, and connection to the world around them.

Embrace the Healing Power of Nature

In a world filled with digital distractions and constant stress, adventure therapy offers a natural remedy. Whether you choose to scale towering cliffs, paddle across calm waters, or hike through breathtaking landscapes, the outdoors has the power to heal. Nature reminds us of our strength, resilience, and ability to overcome obstacles—both on the trail and in life.

For those seeking to improve their mental health, adventure therapy provides a path to healing that is both exhilarating and deeply restorative. So lace up your boots or chalk up your hands—your journey to wellness begins with the great outdoors.

Recreation Therapy: Getting Comfortable with the Uncomfortable

By Rob Henderson, LASUDC, CTRS

As a seasoning addiction counselor and recreation therapist, I have, for over a decade now, seen some incredible things happen when recreation therapy is integrated into treatment and recovery. What’s more, my recreation-based training has also benefited my own personal and family life.

Since recreation therapy is somewhat less familiar to the general population, I thought there would be value in giving a brief overview of both the practice and some of its driving principles so that we all might benefit and maybe even consider re-creating how we recreate in our families.

What Is Recreation Therapy?

Per the official licensing board (NCTRC), recreation therapy (RT) comes with a pretty technical and jargony definition: a systemic process that uses recreation and other activity-based interventions to address the assessed needs of individuals with illness and/or disabling conditions as a means to psychological and physical health, recovery, and wellbeing. In simpler terms, RT engages an individual through hands-on recreational experiences that are intended to deepen the understanding of oneself and one’s healing process.

Koby Taylor, PharmD Executive Editor, Author

Diane K. Del Toro Director of Operations, Copy and Design Editor

How Does Recreation Therapy Work?

In some ways, RT is similar to other clinical disciplines in that it addresses a broad range of behavioral health concepts, like pathology, human development, and treatment planning. However, unique from more traditional treatment practices, like talk therapy, where people try to put into words unclear and troubling thoughts, feelings, and behaviors, RT prioritizes the experiential intervention before attempting to talk and process. Through team-building activities, ropes course challenges, and adventure outings, a recreation therapist would make the case that when we act in a new way, we are also challenged to think, feel, and even behave in a new way, which brings insight and introspections to the healing process.

Erin Del Toro, ACHE Clinical Hypnotherapist Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Get Comfortable Being Uncomfortable

Another distinction in RT practice is the usage and manipulation of risk. Where many clinicians wisely go to great lengths to create spaces of predictability, comfort, and safety for their clients, a recreation therapist

is positioned on the other side of that contrary. A therapist that specializes in recreation is actually trained to expose people to certain levels of risk without inciting panic. Activating—even at times provoking— unfamiliarity, vulnerability, and awkwardness are all seen as tools in a recreation therapist’s toolbox. Put another way, when traditional therapy says “feeling safe and secure is vital to the therapeutic process,” a recreation therapist would argue “so is risk and discomfort.”

Applications to Parenting and Youth Development

Scott Allen, MD Author, Health and Wellness

Children and youth are hard-wired to not only find safety but to also take risks. Yet often contemporary society overemphasizes and glamorizes caution while discouraging—even punishing—people for risk-seeking behaviors. Michigan State University, however, states, “Contrary to popular belief, risk-taking behavior is actually healthy and helps young people thrive.” The research explains that one of the keys to helping youth limit unhealthy, dangerous, and antisocial risk-taking behavior is to actually “channel their risky behaviors in prosocial ways, while encouraging the exploration of healthier risk.”

Healthy Risk-Making

You can put these principles into practice in your family by going out of your way to try new things together, as novelty and risk have an interconnected relationship. Facilitate and encourage family members to be vulnerable in the home and in public, such as performing in a talent show, running for student government office, or taking a skill to the next significant level. You can also gain incredible traction in parenting as you simply demonstrate and role model a willingness to be vulnerable and take healthy risks. Though it may feel counterintuitive at times, consider giving praise for and even rewarding your kids for taking calculated risks. It’s also okay to let your children marinate in discomfort, awkwardness, and insecurity for a bit. Encourage bravery and resilience but avoid swooping in too quickly to protect and buffer young people from the growth and developmental that is inherent in risk and danger.

Gini Grimsley, Director of Fitness Product, VASA Fitness Author, Health and Fitness

And finally, as a disclaimer: you may only participate in these activities if you do so at your own risk!

About the Author

Rob Henderson is a seasoned therapist and social service administrator who travels the Intermountain and Southwest U.S. as a trainer/consultant doing behavioral health seminars and workshops (www. RITEtrainings.org). Rob is also married with a ginormous family that loves their outdoor adventures and musical family room jam sessions.

Lyman Hafen Author, Community and Culture

Rob Henderson, LASUDC, CTRS Author, Mind and Body

Marianne Hamilton Author, Community and Culture

Branden DuCharme Author, Financial Health

Special Deliveries

Local Volunteers Join Spring Food Run for Navajo Elders

By Marianne Hamilton

Making a food run. For most of us, the phrase conjures up a visit to the local grocery store or even a sprint by the drive-through for a burger and fries. For four Washington County residents, the concept is far more complex…and even spiritual.

The quartet—Bud and Barb Pridie and Tom and Donna Martel— are volunteers with Adopt-A-Native-Elder (A.N.E.), a Park Citybased nonprofit organization that delivers food, firewood, medical supplies, and other necessities to those who live in remote areas of the Navajo Reservation in Utah and Arizona. During twiceyearly Food Runs, these local heroes and other international volunteers bring life-saving gifts of love to Native American Elders living below the poverty line.

Back in the 1980s, A.N.E. Founder and Director of Elder Care Linda Myers met Grace Smith-Yellowhammer, who was tending to Navajo Elders on the Big Sky Reservation. Learning from Smith-Yellowhammer of the Elders’ critical, often unanswered needs, Myers began making frequent trips to the reservation, armed with food and clothing. Over time, her largesse became formalized into spring and fall Food Runs. A.N.E. then incorporated in 1991, and Myers was lauded as a CNN Hero in 2017.

Today, A.N.E. serves more than 2,000 Elders and has delivered over five million pounds of food. More than 800 Navajo Elders are enrolled as “adopted” Elders, while 3,000+ people living in poverty on far-flung reservation sites receive food and/or firewood assistance from Adopt-A-Native-Elder.

Barb Pridie, a retired nurse, remembers conferring with an employee in the Jacob’s Lake Inn Gift Shop at the Grand Canyon’s North Rim roughly a decade ago and getting a big thumbs-up about A.N.E.’s work. “We trusted John Rich from the shop because he always dealt very fairly with the Navajos,” Barb recalled. “I asked if Adopt-A-Native-Elder was the ‘real deal,’ and he assured me that it was. We found that to be true; from the very beginning, we’ve never been disappointed.”

Seeking a way to be of service after retiring, Barb and Bud, who crafts turquoise-encrusted works of art from reclaimed wood, signed on to join A.N.E. on their next Food Run. The experience touched both of them in unforeseen ways. “When you find your passion in service of any kind, it’s wonderful,” said Barb. “Every time we go, we’re humbled, and we come back with full hearts.”

Last year, the Martels happened to stop by the Tuacahn Saturday Market, where Bud was displaying his wooden creations. During the ensuing conversation, Barb and Donna bonded over their shared history in nursing. Then the latter spied a photo album the Pridies had assembled from past Food Runs. As soon as Donna and Tom heard about A.N.E., both had a visceral response.

“We quickly knew that we wanted to be a part of such an impactful program,” Donna noted. “Having been in the medical field for over forty years, I understood how important it was to help Elders age in place, especially in their homeland.”

Thus, in May of 2024, the Martels took part in the spring Food Run, which took them to Navajo Reservation sites in Leupp, Dillon, Birdspring and Tolani Lake. Dropping by a different locale each morning to greet Elders at their local Senior Centers, the team dispersed food, water, clothing, mobility equipment, and most importantly, abundant smiles.

Said Donna, “It was the most inspirational and humbling experience of my life. Many of the Elders were in their 80s, 90s, and into their 100s; some live without the basics of running water and electricity. Yet, it was so…spiritual. Before we distributed anything, there was always a morning prayer and the smudging of the cars we were traveling in to ensure our safe journeys home. It’s hard to explain how appreciative everyone was.”

Added Tom, “I was loading cases of water into an Elder’s vehicle, and he was so very grateful, saying thank you many times over. When I told him we were happy to lend a hand, he said, ‘You don’t understand; I ran out of water days ago.’ There are so many stories like that.

“You can watch documentaries and kind of get it,” he continued. “But until you go there and see it for yourself, it’s hard to believe that anyone in the U.S. doesn’t have running water and electricity in this day and age.”

Given that lack, one of the Elders’ most crucial needs is for firewood. Winters on the reservation are long and brutal; for most Elders, fires are the sole source for heating and cooking. Having sufficient fuel to last through the winter months literally can be the difference between life and death.

A.N.E. accepts food, clothing, and other donations year round at its warehouse in Salt Lake City. Volunteers meet there twice weekly to assemble boxes containing the necessary supplies. These are then gathered by those making the Food Runs and delivered to the reservation. Additionally, kind souls like the Pridies and Martels collect items on their own; they’ll tote them along when they leave for their next Food Run on May 5.

At Barb and Bud’s home, an extra-bedroom closet houses cases of SPAM and other goods purchased on sale from Costco. Additionally, Donna has convinced representatives of toothbrush and lotion manufacturers to contribute products to the cause. In a testament to A.N.E.’s effectiveness, Donna—a former employee at Johnson & Johnson—successfully nominated the nonprofit for a 2024 J & J Retiree Elder Health Grant, given

to organizations focused on helping seniors maintain healthy bodies, minds, and independence. “I’m so excited to say that A.N.E. was selected,” she reported. “This grant offers them the ability to continue to better serve the Navajo Elders we cherish and respect.”

Though none of A.N.E.’s 3,500+ volunteers seek any reward for their service, Barb says the level of gratitude all receive from the Elders is more than enough of a reason to continue. Recently, she sent out extra firewood vouchers to the Elder she and her husband have “adopted” (a designation which sees them supplying some of a specific Elder’s needs). Their adoptee, who is in her nineties, speaks only Navajo. Yet the Pridies were delighted to receive a three-page letter of thanks, transcribed on binder paper by a family member.

About the Author

“We could send a wedding gift out East and be lucky to get a quick thank-you note,” Barb laughed. “These people have nothing, yet they’re so grateful for our help. I know we can’t fix the past. All we can do is share the time we have and advocate for them.”

For more information about Adopt-ANative-Elder or to make a donation, visit www.AnElder.org.

Marianne L. Hamilton is a veteran journalist and marketing writer whose work appears in regional and national publications. When not racewalking on our local trails, she serves on the board of the Kayenta Arts Foundation and supports the City of St. George as a grants writer for arts and recreation programs. She and her husband, Doug, are also co-administrators of the Southern Utah Wine Guild, founders and co-directors of the United State Power Walking Association, and race directors for the Huntsman World Senior Games. The former Ms. Senior Universe 2022-2023, Marianne is a proud breast cancer survivor and a member of the Intermountain Health Oncology Patient-Family Advisory Council.

Welcoming ceremony

Prepping tool donations

Bud Pridie assembles a wheelchair

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What Are You Doing to Protect Your Skin?

By Cameron Hunter, Riverside Medical Arts

May is Skin Cancer Awareness Month. This is a perfect time for us to reflect on what we are doing to protect our skin. Southern Utah is a wonderful place that allows us to spend a lot of time outdoors. With all of our parks, lakes, and hiking trails, there is no end to the fun we can have. My favorite summertime activity is kayak fishing on a lake. I love the quiet time I have on the water and the joy of bringing in a fish.

It is important for us to utilize what we have available in our area for recreation. However, there are precautions to take when we are spending time outdoors. A common statement I make to my patients is this: “Have fun outside, but please remember to protect your skin.”

When it comes to skin cancer, melanoma is a definite concern and can be deadly if ignored. Typically, melanoma presents as a lesion that is dark in color. A good way to check your moles or skin lesions is to use the ABCDEs:

• A is for asymmetry

• B is for irregular border

• C is for color variation within the lesion itself

• D is for diameter greater than a pencil eraser

• E is for evolution. Has the mole or lesion been changing?

A big concern for dermatology providers is the melanoma lesion that doesn’t have color to it. These are not common, but they tend to be more advanced when seen in the clinic. My advice would be that if a spot is changing, it is never a bad idea to have it checked.

While it is important to check your skin for changing moles, the most common skin cancers are not typically brown in color. Basal cell carcinoma and squamous cell carcinoma are cancers that we see far more commonly. According to the American Cancer Society’s website, these skin cancers are the most common forms of cancer within the United States.

Basal cell carcinoma typically stays within the skin and does not usually metastasize, or spread, elsewhere. Squamous cell

About the Author

carcinoma, while not common, has the potential to spread through the body if left untreated. The appearance of these cancers can vary. They can sometimes appear as a spot thought to be eczema that just won’t heal or a fast growing lesion that is painful and bleeding. If you have a spot that looks similar to what I have described or that is something you have been wondering about recently, I would recommend you see a provider to have it checked out.

In our clinic, we offer full skin checks to examine the lesions that may be concerning to you. We can also look for anything else that can be a potential concern. We may discuss doing a skin biopsy or simply have you continue to monitor the lesion for any changes. Although having a full skin exam can sound intimidating, catching the skin cancer early has prevented a more invasive surgery for many of my patients.

Skin Cancer Awareness Month is the perfect time for you to call and schedule a visit to check the spot you have been worried about. We have the ability to schedule same day appointments and would love to meet you. Remember to always wear your sun protection, and enjoy the outdoors.

Call Riverside Medical Arts at 435-628-6466 to schedule an appointment. To learn more about the services provided by Riverside Medical Arts, visit their website at riversidemedicalarts.com .

Cameron Hunter was raised in Cedar City, Utah. He earned his Bachelor Degree in Science in 2013 from Southern Utah University, where he graduated with honors. He then moved to Toledo, Ohio, to attend the physician assistant program at the University of Toledo. He graduated with his Master of Science in Biomedical Sciences in December of 2016. Cameron then moved with his family to Las Vegas, Nevada, where he practiced general medicine at Southwest Medical Associates. He enjoyed providing high quality medicine to his patients there, but when an opportunity to return to southern Utah presented itself, he couldn’t resist. Cameron always had an affinity toward dermatology and is very excited to be practicing in this field. Cameron now lives in St George, Utah, with his wife, and seven children. He enjoys kayak fishing, being outdoors, and especially spending time with his family.

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THE KEY TO A SUCCESSFUL SALE

By the Washington County Board of Realtors®

Selling your home can be both an exciting and intimidating journey. With so many factors to consider, it’s crucial to remember that one of the most important steps to ensure a successful sale is accurately pricing your home. The right price at the right time can lead to a smooth, quick sale with an optimal return on your investment. When you get it right, you’re more likely to attract motivated buyers, generate interest, and find the perfect offer in the busy Washington County market.

Several factors influence your home’s price, including location, size, and condition of the property as well as current market conditions. According to the National Association of REALTORS®, it’s important to have a good understanding of the market in your area. Whether it’s a seller’s or a buyer’s market, an experienced REALTOR® can help guide your pricing decisions and strategy.

To make sure your price is competitive and accurate, a REALTOR® will compare your home to similar homes in your area—often referred to as “comps.” This process includes looking at recently sold

homes that are comparable in size, age, and location, which allows you to list for a price that best reflects the true value of your property. But what about that kitchen or bathroom renovation or the large open space out back? A REALTOR® will take those unique features into account to ensure your home is priced fairly.

While there are online options that can give you pricing estimates, those tools don’t capture the full picture, which is where the personal touch of a REALTOR® is invaluable. REALTORS® have access to the most accurate, up-to-date market data that is specific to Washington County and surrounding communities in southern Utah. They understand the nuances, like schools, zoning laws, and city planning, that affect pricing. They know how to adjust for your home’s unique features and are experts at evaluating market trends.

Pricing isn’t just about finding a number; it’s about strategy. REALTORS® know that setting your price just below a round number, for example, can make your home more attractive to potential buyers. Their

knowledge and experience is the difference between a home that lingers on the market due to high pricing as opposed to attracting the right buyers and encouraging competitive offers—leading to a quicker sale and potentially better offers. A wellpriced home creates excitement, leading to strong, timely offers that help you move forward with confidence. With the guidance of a skilled REALTOR®, you’ll position your home to stand out in the market and achieve the best possible outcome.

In the end, pricing your home accurately is a key factor in making your selling experience as rewarding as possible. With the expert help of a REALTOR®, you can be confident that your home is priced right for the market, setting you up for a positive, smooth, and profitable experience.

Staying Safe in the Summer Heat: Essential Tips for Enjoying Southern Utah’s Outdoors

By Lori Wright, CEO, Family Healthcare

As the warmth of summer settles over St. George, our beautiful red rock landscapes invite us to get outside and enjoy the season. Whether you’re hiking the trails of Snow Canyon, biking along the Virgin River, or simply soaking up the sunshine in your backyard, it’s important to remember that summer in southern Utah comes with unique challenges. The desert heat can be intense, and staying safe requires a little extra planning.

Stay Hydrated

One of the most critical factors in summer safety is hydration. With temperatures often soaring past one hundred degrees, our bodies lose water quickly through sweat. Dehydration can lead to dizziness, headaches, and even heat exhaustion. To stay hydrated, make sure you’re drinking plenty of water throughout the day—before, during, and after outdoor activities. Sports drinks with electrolytes can also help replenish essential minerals lost through sweating. Carry a reusable water bottle and take small sips regularly, even if you don’t feel thirsty.

Time Your Outdoor Activities Wisely

If possible, plan your outdoor adventures for early morning or late evening when temperatures are cooler. Not only will this help protect you from heat-related illnesses, but it will also make your time outside more enjoyable. If you must be out during peak heat hours, take frequent breaks in the shade and listen to your body. If you start feeling lightheaded or overly fatigued, it’s time to rest and rehydrate.

Dress for the Heat

Wearing the right clothing can make a big difference in how your body handles the heat. Lightweight, loose-fitting, and lightcolored clothing helps reflect the sun’s rays and allows for better air circulation. Breathable fabrics like cotton or moisture-wicking materials can keep you cooler. Don’t forget to protect your skin by wearing a wide-brimmed hat, sunglasses, and plenty of sunscreen

About the Author

with at least SPF 30. Sunburn can happen quickly in our desert climate and increases your risk of heat exhaustion.

Recognize the Signs of Heat-Related Illness

Heat exhaustion and heat stroke are serious conditions that can develop quickly in extreme heat. Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and muscle cramps. If you or someone with you experiences these symptoms, move to a cooler place, drink water, and rest. Heat stroke, a more severe condition, occurs when the body’s temperature rises dangerously high. Symptoms include confusion, rapid heartbeat, and lack of sweat. This is a medical emergency. Call 911 immediately and try to cool the person down with cold water or ice packs.

If You’re Hiking in Zion Canyon

Zion National Park is a breathtaking destination, but it’s summer temperatures can be extreme. If you’re hiking in Zion Canyon, be sure to carry extra water, wear sun protection, and take frequent breaks in the shade. Should you need medical care during your visit, Family Healthcare’s Zion Canyon Clinic in Springdale is available to assist. The clinic offers in-person medical care, pharmacy delivery, telehealth, and telebehavioral health services, ensuring you have access to quality care while exploring one of Utah’s most iconic destinations.

Enjoy the Summer Safely

Summer in St. George offers endless opportunities for outdoor fun, but staying safe in the heat is key to making the most of the season. By staying hydrated, dressing appropriately, planning activities for cooler times of the day, and knowing the warning signs of heat-related illness, you can enjoy everything our beautiful area has to offer without putting your health at risk. So grab your water bottle, lather on the sunscreen, and embrace the summer—safely!

Lori Wright is the CEO of Family Healthcare. With more than twenty-seven years of experience in community health, she is passionate about developing equity, where everyone can access high-quality integrated primary health care. Family Healthcare’s mission is Making Lives Better, and as CEO, Lori’s efforts are focused on improving the overall health of the patients and the communities Family Healthcare serves.

Lori serves on a variety of committees across the state and throughout Washington and Iron Counties. She is a member of the St. George Area Chamber Board of Governors, Zions Bank Southwestern Advisory Board, and Association of Community Health Centers Board. She also serves on the AUCH Health Center Control Network and is a member of Castell’s Clinically Integrated Committee. Lori has completed a BS in Community/Public Health and holds a Master of Public Administration from Brigham Young University, Marriott School of Management.

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The Final Lap

A Fond Farewell to Ironman St. George

By Tiffany K. Gust, MS, USAT

For over a decade, Ironman St. George has been a race that tested the limits of endurance athletes, offering breathtaking views and a punishing course through the red rock landscapes of southern Utah. Since its inception in 2010, it has become a defining event in the triathlon world, known for its challenging terrain, unpredictable weather, and unforgettable community spirit. As the final race approaches on May 10, 2025, athletes reflect on the legacy of this iconic event.

A Race Defined by Challenge

Ironman St. George made its debut in 2010 as a full-distance (140.6-mile) race, quickly earning a reputation for its grueling elevation gains and extreme conditions. The transition to a halfdistance (70.3-mile) event in 2013 allowed more athletes to experience the course’s difficulty while maintaining its status as a premier race.

Among the most memorable races was 2012, when brutal winds reaching forty miles per hour made the swim nearly impossible.

70.3

Officials were forced to pull many athletes from the water, leading to one of the highest DNF (Did Not Finish) rates in Ironman history. Despite these challenges, the race has continued to attract competitors eager to take on one of the sport’s toughest courses.

A Legacy of Camaraderie and Determination

Beyond the physical trials, what makes Ironman St. George truly special is its community. The volunteers, spectators, and local triathletes of Southern Utah Triathlon Club have fostered a supportive atmosphere that has kept athletes returning year after year. For many, this race is more than just a competition. It’s a celebration of endurance, perseverance, and the spirit of Ironman.

Athlete Spotlight: Rich Bruin’s St. George Journey

One athlete who knows the race better than anyone is Rich Bruin, who has competed in every Ironman St. George since its inception. His journey encapsulates the heart of the race and the deep connection athletes have to it.

Question: Rich, you’ve raced every Ironman St. George since 2010. What keeps you coming back, and how has this race evolved for you over the years?

Rich Bruin: St. George is my hometown race, and there’s something special about racing on familiar roads surrounded by stunning landscapes. The course is demanding, and that challenge keeps me motivated year round. But beyond the course itself, the volunteers make this event what it is. From the bus drivers at 3:30 a.m. to the aid station crews, their energy and dedication create an experience that’s second to none.

Over the years, I’ve learned to train smarter. To prevent burnout and injuries, I mix in mountain biking and pickleball, which keeps things fresh. The community aspect has also played a huge role: training and racing alongside friends makes a difference. Seeing familiar faces in Transition 1, exchanging high-fives, and sharing the experience is what makes this race feel like home.

Q: Can you share a particularly memorable moment from your years racing here?

Bruin: The 2012 race stands out. A fierce windstorm made an already tough race even harder. I remember reaching the top of the bike course near Veyo Pies, exhausted, telling my friends I wasn’t sure I could handle another loop in those brutal winds. But with their encouragement and some refueling, I kept going and made it to the finish.

Continued on Page 28

Another unforgettable moment was in 2016 when I decided to run without socks. Big mistake! By mile nine, I had a massive blister forming. A volunteer at an aid station saw my struggle and offered me their own socks. That small act of kindness saved my race and reminded me that Ironman isn’t just about endurance; it’s about the community that lifts you up along the way.

Q: With the 2025 race being the final one, do you have any special plans or goals?

Bruin: This race will be all about savoring the experience. While I’ll still give it my best, my main goal is to appreciate every moment: the start line buzz, the tough climbs, the support from volunteers, and the finish line celebration. If I could dedicate this race to anyone, it would be to the volunteers. Their encouragement and dedication have made this event what it is.

When I cross that finish line for the last time, I want to reflect on the incredible journey—years of training, friendships forged, and the unforgettable highs and lows. It won’t just be the end of a race; it will be the culmination of countless memories.

Q: How do you feel about Ironman St. George coming to an end?

Bruin: It’s bittersweet. This race has been a huge part of my life for over a decade, and while I understand that all things evolve, it’s hard to see something so special come to an end. The community, the volunteers, and the challenges have made it one of the best races in the Ironman series. I’ll always be proud to have been part of it from the very beginning.

The Final Chapter

As Ironman St. George 70.3 prepares for its last race, its legacy as one of the sport’s toughest and most beloved events remains undeniable. Whether battling relentless winds, tackling steep climbs, or drawing strength from the unwavering support of the community, athletes have left their mark on this course. While the race itself may be coming to an end, the memories, friendships, and lessons learned will endure long after the final finisher crosses the line.

You Don’t Have to Live with Sore

By Dr. William Plumb, Plumb Dental

About the Author

Dr William Plumb graduated from the State University of New York School of Dentistry in 2006. He opened Plumb Dental in St George, Utah, in 2009. He has received extensive continuing education in cosmetic dentistry as well as oral surgery and implantology. Dr. Plumb loves living in southern Utah with his wife Kari and their four children.

and Irritated

The gingiva (gums) are made up of two types of tissue. There is tissue close to the teeth that is connected to bone. It is usually a lighter pink and is harder, tougher tissue. We call it keratinized tissue or attached gingiva. Below the attached gingiva is a thinner tissue that is more sensitive. It’s not attached to bone, and it irritates easily. This is called free gingiva. It is nonkeratinized tissue.

If you have a mirror nearby, just pull down your lower lip and look at the gums. You’ll see a band of lighter tissue close to the teeth, and below that will be tissue that is darker red. As you move your lip, notice that the darker red tissue moves as well, but the lighter tissue is fixed.

If you touch your fingernail to both tissues, you’ll find that the keratinized tissue is much less sensitive than the nonkeratinized tissue. Why is that important? Each tissue type is designed differently and functions differently. The mouth is a violent place. Chewing food—jaw movement in general—can be traumatic. The keratinized tissue is made to stand up to these forces. It doesn’t tear or scratch easily,

Gums

and aphthous ulcers (canker sores) are uncommon in keratinized tissue. However, if the whole mouth were made up of this tissue type, you wouldn’t be able to move your jaw to speak or to eat.

Having the right amounts of both tissue types allows you to function freely without discomfort. When somebody loses tissue because of recession, bone loss, trauma, or disease, he or she generally loses keratinized or attached gingiva. If that occurs, the person is left with free gingiva abutting the teeth, leaving the gums sensitive, difficult to maintain, and prone to inflammation.

Lots of people live this way. They recognize that there are parts of their mouths that they have to be careful with, and they adjust habits and hygiene to be able to keep those areas as healthy as possible. However, there is treatment available that will restore the attached gingiva and prevent further recession. These results are achieved through soft tissue grafting.

There are many types of grafts and a multitude of techniques that can be employed to customize treatment for each patient and their individual issue. The kind of grafting treatment is largely dependent on the amount of keratinized tissue that is available. If recession has occurred but there is still adequate attached gingiva, we can raise the gum tissue to a more ideal height and contour using connective tissue grafts. If there is insufficient keratinized tissue, then a free gingival graft becomes necessary. Connective tissue grafts as well as free gingival grafts can be autogenous (meaning they are harvested from the patient’s own

All or Nothing

By Jay Bartlett

About the Author Mountain bike veteran, amateur filmmaker, and lover of long rides, Jay Bartlett has been riding trails in Southern Utah for over thirty years. Jay has over a decade of experience as a bike mechanic at St. George’s oldest bike shop, Bicycles Unlimited.

“All or nothing” is how some people view exercise, and by extension, it is how they view cycling. You must ride hard, run hard, lift hard, and live hard at all times, or you’re not doing it right. It doesn’t have to be that way unless, of course, you’re really trying to be “number one.” Exercise is essential to living a happy, healthy life, and it gets even more important as we age. So why make exercise drudgery? Why feel down on yourself when you don’t give it your all? Did you do something? Then you did something right! Any workout is better than no workout, and certainly, any bike ride—even a short one—is way better than no bike ride at all.

Most of us are never going to be at the top of the heap. For instance, I have competed in a lot of races in my day but have only been on the top step of the podium a few times. Truth be told, these were small events. I’m still proud of the wins, but the bigger takeaway is the fun I had both during the race and even before the race, doing my training rides. Maybe I should have buckled down more. Giving my all during the buildup to an event may have netted me better results, but to me, riding bikes is mostly for fun; the fitness is an added bonus. Not every bit of each ride has to be a calculated training metric.

Don’t get me wrong. I do take races or even multi day riding vacations seriously. I like to “train” for these because I want to do well for myself, whether I’m chasing a personal best in a race or just keeping myself from being destroyed on the third day of riding on my vacation in Moab. The big plus, really, is the

overall benefit to my everyday life. Being in shape often leads to better overall health, plus I love being ready to jump on my bike and rail some twisty singletrack for as long as my cycling passion wants to.

I have seen people crowbar themselves off the couch to tackle a huge endeavor, like running a marathon, doing an Ironman, or busting out a fifty-mile mountain bike race. They have trained like demons, done their best, and conquered their goal only to fall right back into the cushiony arms of the couch just after the event, never to return. They went all or nothing, and it was just too much. They forgot the fun part and burned themselves out. When the challenge was done, they were done.

An alternative that would foster a longer relationship with the bike could be a smaller goal, one that doesn’t tax your entire existence. Working your way up to bigger things can come along later; for now, the main thing is just to get pedaling, to become infatuated with the sport. This probably isn’t going to be a loveat-first-ride kind of thing. Sure, you can force the issue and give yourself a shotgun wedding that ends in an affair with the couch. Or, you can really get to know the bike and how to ride it with skill and efficiency. The fun (love) truly builds as you improve these things.

If you have a big event coming up fast, by all means, throw yourself into the deep end of training, but if you’re just trying to get into biking as a sport to enhance your physical and mental well-being, set yourself a goal, then work at it with a lifetime commitment in mind. It’s so worth the effort!

Starting Sports Seasons on the Right Foot

By Lisa Larson

With all the sights and sounds of spring and summer in St. George, upcoming sports seasons aren’t too far off. In fact, many youths are already gearing up for football, soccer, mountain biking, track and field, and more.

The question is, are they gearing up in the safest way?

Answering that question with a science-backed approach, the Intermountain Health Sports Performance program offers athletes ages eight through college-age the tools to improve speed, agility, strength, and overall athleticism in a variety of disciplines.

“Our goal is to start with a foundation of athleticism, identifying any weaknesses or gaps, and then strengthening those to improve their performance,” said Brennen Ames, Sports Performance Specialist for Intermountain Health Sports Performance.

Ideally, Ames said, athletes should have started into a fall sports prep regiment in early spring. At this point, these young athletes are beginning basic conditioning and injury reduction protocols to make this a safe and healthy season.

“Sometimes fall sports start and athletes go from zero to one hundred in the first week, which can lead to injuries right off the bat if they haven’t been doing things to get prepared,” Ames said.

The Sports Performance Center offers three main packages to meet the needs of a variety of athletes, adapting to their individual sports and goals. The most common is a twenty-four-session package, ideally completed in ten to twelve weeks, with the athlete training two to three times per week.

“The nature of exercise and human adaptation is that it does take time,” Ames said. “Improving in agility, strength, and every other area

requires structure and vision to get results. We challenge our athletes to push themselves harder than they may be used to pushing, both mentally and physically, knowing that in doing so we are putting them in an environment to safely but effectively produce a better overall athlete.”

prediabetes stage, the same underlying process is still at work and can lead to inflammation in the blood vessels, putting the patient at greater risk for cardiovascular disease, stroke, high blood pressure, and more,” Dr. Jones said. Although the news that blood glucose is in the prediabetic range may come as a surprise, it is important for the patient to consider the kinds of changes that can improve their health at this stage. This often starts with talking to their health care provider.

Although Ames said he is aware that there is a trend for some parents and youth to set their sights on a single sport earlier and earlier in a child’s career, he is careful to advise against such specializations at a young age.

“It’s important for them to ask their providers what factors they can control in their personal lives to decrease their risk of diabetes,” Dr. Jones said. “In many cases, they may benefit from a nutritionist consultation, or they may be able to take advantage of benefits geared toward helping patients with prediabetes offered by their health insurance.”

About the Author

Making changes to a patient’s diet and exercise routine can make a big difference in whether a prediabetes diagnosis eventually becomes full-scale diabetes. In Dr. Jones’s experience, the outcome is determined heavily by the motivation and willingness on the part of the patient. “If a person can lose five to ten percent of his or her body weight, it can make a clinically significant impact on a prediabetes diagnosis,” Dr. Jones said.

“The danger in such early specialization is both physical and mental,” Ames said. “On the physical side, there is real danger in repeating the same movements over and over, which can lead to injuries, and missing out on other movements in other sports that can enhance their overall coordination and ultimately make them a better athlete.” On the mental side, there is a higher risk of burnout.

Other major risk factors besides being overweight include smoking and living a sedate lifestyle. “Even if you’re eating healthy, a sedentary lifestyle increases the risk,” Dr. Jones said. “Gestational diabetes also indicates higher risk.”

“Athletes thrive on variety,” Ames said, adding that the Intermountain Sports Performance Program has a wide range of expertise to design programs for all ages, all interests, and all levels of athletics.

Another risk factor that may be more difficult to control is genetics. “Sometimes genetics do play a role in all of this,” Dr. Jones said. “However, even if diabetes is something that a patient cannot avoid despite their best efforts, they are still going to be in a much better position to deal with the diagnosis if they are doing things to promote overall better health. Life with poorly controlled diabetes is much different than life with well-controlled diabetes.”

Sports Performance Specialist for Intermountain Health Sports Performance

“Coaches only have so much time to practice, so they have to focus on specific things, like plays, game strategy, and clock management. But in the overall pyramid of developing an athlete, those things are at the top,” Ames said. “There are a lot of foundational skills that need to be addressed outside of practice. That’s where we come in.”

Things like exercising at least thirty minutes each day and eating a diet filled with nutrient-dense foods while limiting carbohydrates will go a long way to better health. “I recommend patients make sustainable changes to their eating habits instead of latching on to the latest diet fad,” Dr. Jones said. “Similarly, they should find a form of exercise that is disguised as a hobby or an enjoyable activity that will help them elevate their heart rate for at least thirty minutes.”

For people who have done all they can do with diet and exercise, Dr. Jones encourages them to discuss further options with their health care provider.

To find out more about Intermountain Health’s Sports Performance program, call 435-251-2299 or follow Intermountain Sports Performance Acceleration on Instagram @sportsperformance_ih

Lisa Larson is a freelance writer with a background in public relations and public speaking and a passion for sharing great stories. You might spot Lisa with her husband and three children enjoying the downtown carousel or exploring one of the area’s hiking trails. She also enjoys reading and baking, and she is looking to rekindle her romance with running. You can find Lisa on Twitter @ LisaGLarson or at www. facebook.com/larsonlisa.

About Author Lisa Larson is freelance writer with a background in public relations public speaking passion sharing great stories. You might spot Lisa with her husband and three children enjoying the downtown or exploring one of the area’s hiking trails. She also enjoys reading baking, and she is looking to rekindle her romance with can find Lisa on Twitter @ LisaGLarson or at www. facebook.com/larsonlisa.

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Meal Planning Strategies for Long-Term Ease

By Annelies Newman, RDN, CD

The process of acquiring food and bringing it into our dwellings is something we all do. There are many services out there that take away some of this burden: meal delivery programs and shopping services, like in-store pick-up, to name a few. There are even programs that will create your shopping list for you. For those who choose to “do-it-yourself,” this article is for you.

Meal Plan

I remember learning in school that the “menu drives everything,” meaning what you plan to eat determines everything else: the shopping list, where you go to get these items, the cost of food, the storage space needed, and the work required to prepare it. It all begins with your menu.

Creating this menu is your first step. I suggest this step be replicable; if you do it once, save what you have come up with, and use it again later. You will save so much time if you simply save your plans from week to week.

Convert Each Menu to an Ingredients-Only Menu

This is basically a simplified version of your recipe ingredients and will help you create a shopping list quickly. For each dinner menu, create a list of just the ingredients needed to prepare that dinner. For example, I have an Ingredients-Only Menu for Hawaiian Haystacks listing all the ingredients from the sauce to the rice to my family’s preferred toppings. It is a good idea to note at the bottom of each Ingredients-Only Menu the source of any recipe, like a website or cookbook with a page number on it.

You can store these lists on paper, on index cards, on spreadsheets, or in your electronic device. I have found that having access on my phone helps me to be able to plan, no matter where I am. I save my lists on an app called Trello. I have a “board” or screen with four columns. The first column is my shopping list for stores that I frequent. Then, I have a column of thirty dinner menus, a column for seven lunch menus and a column with seven breakfast

menus. This took time to create, but now that it is done, it is available for as long as I want to use it.

When it’s time to plan for the week, I simply slide the selected menus over to the shopping list column. Then at the end of the week, I slide them back and select new ones. It takes five minutes to choose the menus because I have already done the bulk of the work previously.

Shopping List

Try not to have multiple shopping lists—just one. Some individuals choose pick-up orders, so the shopping list might just be your online order. If you do your own shopping, consider an online shareable list or note. I share my Trello Meal Planning Board with my husband, who often will do the shopping.

To edit my shopping list after I have selected my menu, I simply look over the ingredients, review what I already have stocked, and type up the shopping list. I also review the breakfast and lunch essentials for the week and update anything else we are low on. Creating the shopping list only takes about fifteen minutes.

Organize Storage

Keeping food in set places in the pantry, fridge, and freezer will also speed things up. Maybe

you have diced tomatoes on the menu. A quick glance in the fridge should tell you if you add it to your list or not.

Essentials

If you are getting low on a staple item like a spice, edit your shopping list when you notice it. Or have a master essentials list that you review when you are creating your shopping list. This can help save trips to the grocery store for forgotten essentials.

Set a Day and Time

Choose a day and time to routinely plan. If you set a routine, it will begin to flow over time. Decide how frequently you want to plan and shop. Determine what works and makes sense for you, then calendar it.

Lastly, talk to people. Most of the things that save me time now, I have learned from others. Having an Ingredient’s Only Menu actually came from my mom years ago when she was trying to simplify her meal planning. She used a binder; I use Trello. Maybe your relatives have some easy strategies that might suit you, too. Small and simple changes are usually the answers to increased productivity while decreasing stress at the same time.

About the Author

Annelies Newman, RDN, CD, received her bachelor’s degree from Brigham Young University with a major in nutrition and dietetics and a minor in music. She is a speaker and presenter on nutrition related topics. Currently, she owns a private practice guiding individuals to make changes for better health and wellness. On the side, she enjoys adventuring with her husband and three little boys outdoors. She believes that real food is good for the body and should be enjoyed!

About the Author

Dr. Scott Allen is a St. George-raised, boardcertified anesthesiologist. He has specialty training in transplant anesthesiology and currently practices with Mountain West Anesthesiology at St. George Regional Hospital. He is also the medical director of Satori Health, an integrated ketamine clinic (www. theketamineclinic. com). Dr. Allen is the past president of the Washington County Medical Association. With his deep roots in Utah, he has a special passion for improving the mental healthcare of his friends and neighbors in the community. Dr, Allen enjoys outdoor pursuits with his family and communing with nature. He’s doing his best to stay grounded in the moment!

By Scott Allen, MD

Every so often, a new diet captures public attention with bold claims and simple rules. Recently, I’ve had more patients ask about high-meat diets— carnivore, keto, or just “steak and eggs” on repeat. The appeal is obvious: cut the processed junk, simplify your meals, and fill up on protein. But is it actually good for you? As with most things in medicine, the answer depends.

Why do people try it?

High-meat diets offer a sense of clarity. No calorie counting. No complex meal prep. Just meat, maybe some eggs, and the occasional splash of butter. For some, that simplicity is liberating. Others report reduced bloating, better mood, and even relief from autoimmune symptoms.

There’s also the primal appeal—eating how we “used to” before GMO grains and seed oils. For many, it just feels good.

A meat-based diet offers a few clear upsides:

• Satiety: The stomach empties slower when it’s full of protein and fat, which could decrease your overall calorie intake.

• Stable blood sugar: Fewer carbs equal fewer spikes and crashes.

• “Gainz”: Protein helps preserve lean mass, especially when paired with resistance exercise.

• Processed food elimination: Cutting out processed carbs and oils is almost always a win. Some people even experience dramatic improvements in inflammatory or autoimmune

Is It Healthy to Eat Mostly Meat?

conditions. While anecdotal, these outcomes are worth paying attention to.

But no diet is without risk.

• No fiber: This may affect gut health over time, though we don’t fully understand the consequences yet. And the risk of constipation is real.

• Heart health: Some people see a spike in LDL cholesterol. Genetics and other factors matter.

• Missing nutrients: You may fall short on vitamin C, magnesium, and other micronutrients.

• Social isolation: Food is cultural and emotional. Strict rules can make meals lonely.

And the biggest issue? Long-term data doesn’t exist Most carnivore data is self-reported and short-term. We simply don’t know what decades of eating mostly meat does to the body.

My medical opinion (if you’re curious)

For some, a meat-heavy diet can act as a metabolic reset. I’ve seen it help people reduce inflammation and shed weight. But I don’t recommend it as a lifelong solution for most. If you go this route, monitor labs (especially cholesterol) regularly and pay attention to how you feel. Diets should serve you—not the other way around.

Extreme diets are tempting because they offer simple answers. But the best diet is the one that keeps working long after the novelty wears off. If meatcentric eating works for you, great. Just stay flexible, and don’t let dogma or social media influencers override your body’s feedback.

Active Living with Back Pain: Practical Tips from Pain Management Specialists

By the Vista Healthcare Team

Living with back pain doesn’t mean giving up an active lifestyle. While it’s easy to think that rest is the best remedy, a sedentary lifestyle can often make pain worse. The key is to find ways to stay engaged in daily life while protecting your spine and managing pain.

At Southwest Spine and Pain Center, our world class team of spine and pain care specialists — including Dr. Jon Obray, Dr. Derek Frieden, Dr. Rick Obray, Dr. Bryt Christensen, and Dr. Casey Muir— understand how challenging it can be to keep moving when you are in pain. Don’t let back pain stop you from doing the things you love.

Understanding Your Pain

“Not all pain is the same and no person experiences pain in the same way,” said Dr. Bryt Christensen, a Johns Hopkins-trained spine and pain care specialist. “Spine health is about more than just treating pain—it’s about making daily life easier.”

Understanding the source of pain is essential for maintaining an active lifestyle. Whether your pain stems from a herniated disc, spinal stenosis, arthritis, or an old injury, your activity level should be adjusted accordingly.

“Many of our patients worry that movement will make their pain worse,” said Dr. Rick Obray, a fellowship-trained physician with expertise in both pain management and diagnostic imaging. “However, avoiding movement entirely can lead to stiffness, muscle weakness, and even more pain in the long run. Our goal is to help patients move confidently and safely with the right strategies in place.”

Small, Daily Movements Make a Big Difference

You don’t need a structured workout. Simple movements can keep your back healthy.

• Stand and stretch every thirty minutes if you sit for long periods of time.

• Take short walks to keep circulation moving.

• Use lumbar support in chairs for better posture.

• Incorporate gentle spinal movements in the morning.

“Our goal is to make movement part of your lifestyle, not a chore,” explained Dr. Casey Muir, who specializes in minimally

invasive pain treatments. “Even small, frequent movements help maintain spinal mobility and prevent pain from worsening.”

Adjustments for Pain-Free Daily Activities

Back pain shouldn’t stop you from doing what you love. Just modify activities to reduce strain.

• At your desk: Keep screens at eye level and feet flat on the floor.

• While standing: Distribute weight evenly and avoid locking knees.

• When sleeping: Use a medium-firm mattress and supportive pillow.

• While gardening: Use raised beds or kneeling pads.

• When traveling: Pack light and use ergonomic travel pillows.

• When cooking: Use cushioned mats in the kitchen.

“We encourage patients to stay engaged in life, even if modifications are needed,” said Dr. Jon Obray, a Johns Hopkins and Mayo-trained spine and pain care specialist. “When those modifications are not enough, we have minimally invasive procedures that can help with pain relief and get patients back to doing the things they love.”

Managing Pain to Stay Active

Dr. Derek Frieden, a Harvard-trained spine and pain care specialist said, “Staying active doesn’t mean ignoring pain. Proper pain management strategies can help you stay mobile without discomfort.”

These strategies can help:

• Heat therapy can relax muscles and improve flexibility.

• Cold packs reduce inflammation after activity.

• Minimally invasive treatments like image-guided injections can provide targeted relief.

• Medication management can help control pain when needed.

Schedule a consultation to explore minimally invasive pain relief options when at-home treatments are not enough.

Back Pain Doesn’t Have to Control Your Life

If you need help managing back pain while maintaining an active lifestyle, Southwest Spine and Pain is here for you.

Call (435) 215-0257 or visit SWSP.com to schedule a consultation today.

Summer GroominG Guide: Protecting Your Dog from Sun and Heat

By Anita DeLelles, LMT

Once again, the dog days of summer are approaching fast, and many pet parents contemplate the idea of shaving their furry companions to help them beat the heat. Take a moment before reaching for the clippers, however, as it is important to understand why shaving your dog might not be the best idea. Contrary to popular belief, a dog’s fur plays a crucial role in keeping them cool and protecting their skin from sunburn. Here’s why a summer buzz cut may not be in the best interest for your pup.

First and foremost, a dog’s coat serves as a natural insulation system that regulates their body temperature. It may seem counterintuitive, but a dog’s fur acts as a barrier against the heat. The dense undercoat insulates them from excessive heat, while the outer layer helps to reflect sunlight away from their skin. Shaving off this protective layer can disrupt their ability to regulate body temperature effectively, leaving them vulnerable to overheating, especially in hot and humid conditions.

Moreover, a dog’s coat serves as a barrier against harmful UV rays from the sun. Just like humans, dogs can suffer from sunburn, particularly those with light-colored or thin fur. The coat acts as a natural sunscreen, shielding their skin from UV radiation and reducing the risk of sunburn and related skin problems. By removing this protective layer, you expose your dog’s sensitive skin to the sun’s harmful rays, increasing the likelihood of painful sunburn and potentially even skin cancer in the long run.

Shaving a dog’s fur can also alter its texture and growth pattern, leading to possible skin issues such as irritation, itchiness, and even folliculitis, a common skin condition that happens when hair follicles become inflamed. The abrupt removal of fur can disrupt the delicate balance of oils on the skin’s surface, leading to dryness and flakiness. Additionally, shaved areas are more susceptible to insect bites, scratches, and other skin irritations. This increases the likelihood of contact dermatitis (allergic

and extra unexplained shake response periods of pets indoors pillows some the from recommend effective the summer slice harmful be which pet-safe keep that repeating. direct

reactions) and further compromises your dog’s comfort and wellbeing during the summer months.

sun can skyrocket in a matter of minutes, putting pets at risk of heatstroke and dehydration. If you’re running errands or heading to the store, it is best to leave your pets at home where they’ll be safe and comfortable.

So there you have it. Follow these tips, and with some TLC, you will be ready to soak up the sun and make long-lasting memories with your furry companion by your side. Cheers to a paw-some summer!

It’s also important to consider that not all dog breeds are built the same when it comes to coping with heat. While some breeds, like Huskies and Malamutes, have thick double coats designed to insulate them from extreme cold, others, such as Greyhounds and Whippets, have short, single-layered coats that offer less insulation but provide better heat dissipation. Shaving breeds with double coats can actually make them more susceptible to heatstroke, as it interferes with their natural cooling mechanisms. It’s best to let nature stay its course.

Instead of resorting to shaving, there are several alternatives to help your dog stay cool and comfortable during the summer months. Regular grooming, including brushing to remove loose fur and mats, can help improve air circulation through their coat and prevent overheating. Providing access to shade, fresh water, and air conditioning indoors can also help your dog beat the heat without sacrificing their natural protective barrier.

About the Author

Finally, investing in products designed to cool and protect your dog’s skin, such as lightweight breathable clothing, UVblocking sprays, cooling boots, and cooling mats, can provide added protection against the strong southwestern sun. These alternatives not only help your dog stay cool but also preserve the integrity of their fur and skin, ensuring their overall health and well-being throughout the summer season.

While it may seem like a quick fix to shave your dog’s fur during the summer, it’s important to consider the long-term implications for their health and comfort. A dog’s coat serves as more than just a fashion statement; it’s a vital part of their natural cooling and protection system. By understanding and respecting the role of fur in keeping your dog cool and protected, you can ensure that they stay happy, healthy, and comfortable all summer long.

find them downright terrifying. With the coming Fourth of July and Pioneer Day (July 24) festivities ahead, it’s crucial to take extra precautions to keep furry friends safe and calm. The unexplained loud noises, bright flashes of light, and rumbling vibrations shake some dogs to the core with fear. Anxiety is an elevated response of the nervous system, which is exhausting over long periods of time. Close curtains and create a cozy hideaway in which pets can take cover during fireworks displays. A quiet room indoors or a familiar crate draped with blankets and padded with pillows for extra soundproofing provides a safe environment. Play some music, the TV, or a fan for white noise. It will help drown out the booms and bangs and calm their nerves. Many dogs benefit from calming supplements, CBD, and natural herbs. We recommend a trusted brand, Healthy Paws No More Drama, a highly effective supplement to reduce anxiety.

For more information on health and wellness for your pet, visit woofcenter.com, call 435-275-4536, or stop by WOOF! Wellness Center & Training Academy in Santa Clara, Utah.

July afternoons are perfect for a backyard barbecue. Firing up the grill with hotdogs and burgers is a uniquely American summer tradition enjoyed with family and friends. But before you slice into the watermelon, remember that some foods can be harmful to dogs and cats. Keep the grilling meats out of reach, and be mindful of foods like onions, garlic, grapes, and chocolate, which can all be toxic to pets. Instead, treat them to some pet-safe snacks like Real Meat treats or homemade pup-sicles to keep them cool and satisfied.

Anita DeLelles, LMT, is a certified equine and small animal acupressure practitioner with accreditation from the Tallgrass Animal Acupressure Institute and a member of IAAMB. Her Tallgrass training has included two consecutive summers in Bath, England, near where she lived as a child, as well as coursework in Colorado and northern California. Additionally, Anita is certified in animal massage from the Northwest School of Animal Massage as well as human massage in the state of Utah and is a graduate of UNLV. In 2013, Anita and her husband, Ron, opened WOOF! Wellness Center & Training Academy to serve pets and their health-conscious pet parents. WOOF! is dedicated to improving the quality of life for companion and competitive animals through fitness and conditioning, education, and proper nutrition. Anita shares her life with Ron and their overly-pampered cats in Santa Clara, Utah.

Last but not least, let’s address car safety. We all know that leaving a pet in a hot car is a big no-no, but it’s worth repeating. Even on mild days, the temperature inside a parked car in direct sun heatstroke to the be safe So you memories paw-some For woofcenter.com, Academy

For more information on health and wellness for your pet, visit woofcenter.com, stop by WOOF! Wellness Center & Training Academy in Santa Clara, Utah, or call 435-275-4536. Join for completed walking can about 275-4536

Join WOOF! Wellness Center & Training Academy for trainer-guided hikes. We request that dogs have completed a basic manners class or loose leash walking class to participate in the hike. Our trainer can set up a free assessment if you are not sure about your dog’s ability to join the hikes. Call 435275-4536 or visit www.woofcenter.com.

My Down-to-Earth Mom

By Lyman Hafen

Not long ago, I turned into the driveway of the house where my parents live. There, in the middle of the front lawn, I saw my ninety-three-year-old mother, bent at the waist, pulling a dandelion. She was performing a task that for me would have required collapsing to my knees. Yet, there she stood, legs straight, reaching down to the ground and touching it in the same down-to-earth fashion she’s lived her life for nearly a century now.

One of the greatest thrills of my life was watching Mom cross the finish line at the St. George Marathon in 1986. She was in her mid-fifties then, trim, spry, and very strong, as she always has been. She accomplished something that day far beyond anything I could have imagined at that point in my life. At the time, the mere thought of running around the block for me was enough to initiate cardiac arrest. Mom has always amazed me, and all my life I’ve aspired to reach her level of strength, endurance, and goodness, not just physically but in every other way.

By the year 2000, Mom had come to the end of her running road. Over the previous three decades, she’d logged thousands of miles on neighborhood streets and area roads and trails. She had run and run, day after day, until finally her knees wore out. It became excruciatingly painful for her to even walk across a room. The doctor said it was time for some new knees, the bright and shiny titanium type.

Mom wrestled with the idea for a long time. The thought of submitting herself to surgery and spending time in the hospital—a place she’d never been except to deliver four children—was daunting. She became discouraged and questioned all the miles she’d voluntarily logged on those knees.

I visited her one evening as the date of the operation drew near. She said she had come to terms with the fact that all the running had been worth it. Even though it had taken a toll on her knees, those hours

The author’s mother, Peggy Hafen, with three of her greatgrandchildren at Boston Common, Memorial Day, 2018.

of running had helped her in ways that could not be quantified, and the deterioration of her knee joints was a small price to pay for all the joy, peace of mind, sense of accomplishment, and physical health she had gained from running. What’s more, she said, if the operation was successful, she would still have good use of her legs the rest of her life.

It was heartening to hear Mom highlight the upside of things. But I knew deep down, she was worried about the operation and especially concerned about being laid up for several weeks, unable to take care of the household and all the other duties she’d been performing with amazing competence and consistency for more than forty years. She simply could not accept the idea that someone else would have to take care of her and the house for the long length of time it would take to heal and recover. Because of those concerns, she’d decided to have both knees done at the same time so she would only have to recover once.

With courage beyond my comprehension, she jumped in with both feet (or should I say, both knees) and had the surgery on a cold November day twenty-five years ago. I thought about and prayed for Mom all that day. It was a day of reflection about the countless things she’d done for me all my life, a day of wondering how I would ever repay her. On that day, I began thinking the unthinkable. For the first time, I considered running a marathon myself. As crazy as it was to me, a seed was planted that day for a harvest that would not come for another five years.

However, long before that, on a windy spring afternoon on Santa Clara Heights, my son Joey talked me into coming outside to fly a kite with him. Joey and I took the kite out to a nearby vacant lot and set it off. It took directly to the air, dancing and soaring joyfully above us. Joey gripped the plastic handle with the string wrapped to it and marveled at the tug of the kite.

After he’d held the pulsing line for a few moments, he turned to me and matter-of-factly asked why the kite needed a string. I looked up at the kite bobbing on the end of the line and thought Joey had asked a very good question—one of those valid questions an adult would never think to ask.

“So the kite can fly,” I answered.

“Couldn’t it fly without a string,” he asked.

“Only a few seconds,” I said. “Then it would fall to the ground and crash.”

Joey thought about this as the kite pulled at his fingers. “But look, Dad, you can’t even see the string.”

The day Mom had her operation, I remembered that moment with Joey and thought of our conversation about kites and strings. Of

all the things Mom was to me, she was first and foremost my kite string. As a boy, I resented that string: all of the restrictions and expectations placed on me that kept me on a straight line. But I’ve grown to understand what that string has made possible. Mom was always there, her feet firmly planted on the ground. The string eventually allowed me to soar. As I danced higher and higher into all the thrilling clouds of possibility in my life, Mom remained perfectly anchored to earth.

Moms are the ones who miraculously keep us in flight. If it weren’t for them, I fear everything would tumble and crash. Like a kite string, moms operate almost invisibly. The string is there, but you can hardly see it. The string is there, but because it seems so insignificant, it’s easy to think that only the wind keeps the kite in flight. Yet, the kite could never get off the ground without the string.

On the world’s scale, the things moms do seem small and routine. Day after day, hour to hour, minute by minute, moms do things that never make the news, subtle things as invisible to the rest of the world as the tiny little string that keeps the kite in the sky.

I’m writing this more than twenty years after completing my own St. George Marathon (first and only) and just a few days after having a full knee replacement surgery. Mom was once again that string that lifted me high enough to complete a goal I never dreamed was possible, the same string that is helping me dance gingerly above the pain and tedium of recovery from knee surgery.

When I went to visit Mom at the hospital the morning after her surgery, I was taken back by how helpless she looked. But she was in good spirits even as she faced another day in the hospital and two weeks of painful rehab in the care center. I was told it would be at least six weeks before she could do much of anything.

A couple of days later, I went to visit Mom at the care center. I walked into the room with a vase full of flowers in my hands and a big smile on my face, but I stopped short at the sight of her perfectly made and completely empty bed. The woman in the next bed chuckled when she saw the perplexed look on my face.

“Where’s my mom?” I asked.

“Oh, she went home for a little while,” the woman answered. “She said she had some laundry to do.”

About the Author

Lyman is the author of a dozen books intent on connecting landscape and story in the American Southwest. He was founding director of the Zion National Park Forever Project and president of the national Public Lands Alliance. He was founding editor of St. George Magazine in 1983, has been recognized with several literary awards from the Utah Arts Council, and won the Wrangler Award from the National Cowboy and Western Heritage Museum. He currently hosts the podcast NOT FORGOTTEN: STORIES OF UTAH’S DIXIE, found on Apple Podcasts and Spotify. His books are available at LymanHafen.com. He lives in Santa Clara, Utah, with his wife Debbie. They have six children and eighteen grandchildren.

Healing with Food: A Traditional Chinese Medical Approach to Everyday Eating

By Dr. Grace Wathen, DACM, L.Ac., MSTCM

As a traditional Chinese medical doctor, I don’t see food as just fuel—it’s medicine. The way we eat can either bring us into balance or throw us off course. Instead of counting calories or focusing on protein, carbs, and fats, Traditional Chinese Medicine (TCM) looks at food through a different lens: its energetic properties, its flavors, and how it interacts with the body. When we choose foods intentionally, we can support digestion, boost energy, calm the mind, and even prevent illness.

The Five Flavors and Why They Matter

In TCM, every food has a flavor that corresponds to an organ system and affects the body in a specific way. Here’s how it breaks down:

• Sweet (Spleen and Stomach—Earth Element)

° Think of sweet foods as the foundation of energy and nourishment. They strengthen digestion and provide steady fuel.

° Go for: sweet potatoes, carrots, honey, dates, rice.

° Best for: boosting energy, soothing the mind, and supporting digestion.

• Bitter (Heart and Small Intestine—Fire Element)

° Bitter foods help clear heat and detoxify the body. They can also improve digestion and reduce dampness (think of that sluggish, bloated feeling).

° Go for: dark leafy greens, bitter melon, dandelion, green tea.

° Best for: detoxifying, reducing inflammation, and keeping digestion in check.

• Sour (Liver and Gallbladder—Wood Element)

° Sour foods help the Liver do its job of moving Qi (energy) smoothly. They also aid digestion and help the body hold onto essential fluids.

° Go for: lemons, vinegar, plums, fermented foods.

° Best for: supporting digestion, balancing emotions, and promoting detox.

• Salty (Kidneys and Bladder—Water Element)

° Salty foods go deep, nourishing the Kidneys and helping the body retain moisture. But too much can cause fluid retention, so balance is key.

° Go for: seaweed, miso, soy sauce, shellfish.

° Best for: strengthening the Kidneys, supporting bones, and detoxifying.

• Pungent (Lungs and Large Intestine—Metal Element)

° Pungent foods get things moving! They stimulate circulation, clear mucus, and support immunity.

° Go for: garlic, ginger, onions, peppers, mustard.

° Best for: boosting immunity, clearing congestion, and warming digestion.

The Temperature of Food Matters, Too

Just like we wouldn’t wear a tank top in the winter or a parka in the summer, TCM believes we should eat with the seasons and choose foods based on our body’s needs.

• Cooling foods help clear heat and calm inflammation.

° Best choices: cucumber, watermelon, mint, tofu.

° Good for: fevers, acne, or when you’re feeling overheated.

• Warming foods build Yang energy, promote circulation, and dispel cold.

° Best choices: ginger, cinnamon, lamb, chili peppers.

° Good for: cold hands and feet, fatigue, sluggish digestion.

• Neutral foods are grounding and can be eaten anytime.

° Best choices: rice, mushrooms, dates, legumes.

TCM-Inspired Food Remedies

Want to start incorporating medicinal foods into your daily routine? Here are a few simple ways to do it:

• Feeling tired and rundown? Try a warm bowl of congee (rice porridge) with ginger and dates. It’s gentle on digestion and gives your body a steady energy boost.

• Coming down with a cold? Sip on ginger tea, eat garlic, and snack on steamed pears with honey to support your immune system and clear phlegm.

• Feeling stressed or irritable? Brew some chrysanthemum tea or eat citrus peels to help move stagnant Liver Qi and ease tension.

At the end of the day, food is one of the easiest and most natural ways to support your health. By tuning into what your body needs and making small adjustments to your diet, you can create balance, boost vitality, and keep yourself feeling your best—one meal at a time.

To book an appointment or consultation with Dr. Grace, visit her website at www.wildflowerremedy.com, call 408-892-6440, or email drgracewathen@gmail.com.

About the Author

Dr. Grace Wathen holds a doctoral degree in acupuncture and Chinese Medicine and a Master’s of Science degree in Traditional Chinese medicine. She is a licensed acupuncturist and herbalist. Dr. Grace is the proud mother of two King Charles cavaliers, two mustangs, one quarter horse, and one kitty cat.

From Classroom to Career: How Utah Tech Prepared Gretchen Hyer for Success

By Lexi Hughs

Utah Tech University’s “active learning. active life.” approach to education gives students opportunities to get as much hands-on learning as possible before graduating and moving on to their professional careers.

Gretchen Hyer, a 2024 Utah Tech graduate, took advantage of UT’s application-oriented approach and now works at Baxter Aerospace in St. George, Utah, as a mechanical engineer.

Gretchen’s journey began when the University hosted the aerospace company at an engineering forum during her junior year. Her initial meeting with company representatives made a positive impression, prompting Gretchen to email them her resume and design information in hopes of securing an internship.

“I interned for just over a year before I graduated,” Gretchen said. “It was so nice to have the internship to learn how Baxter worked before I got into it full time. I went from entry-level responsibilities to full-time level responsibilities overnight.”

Becoming a mechanical engineer was not always on the top of Gretchen’s employment list. Initially, she considered becoming a college professor. She was able to take advantage of UT’s activelearning approach to see if teaching was a good fit for her. “I expressed an interest to the faculty,” Grechen said. “They helped

me find an opportunity to try and feel that out. They gave me exposure to a bunch of different things, even giving me the opportunity to be a teacher’s assistant for the MECH 1000 lab.”

Because of these opportunities, Gretchen was able to secure a great job in the community, turning her hands-on education into a full-time career. “I didn’t always feel like the smartest person in the room, but pushing through it was

incredible,” Gretchen said. “My education has opened so many doors that wouldn’t be opened otherwise.”

On May 1 and 2, 2025, Utah Tech will celebrate its 114th Commencement Ceremonies, honoring more than 2,000 graduates just like Gretchen who have put in years of dedication and hard work. Four ceremonies will be held in the M. Anthony Burns Arena on campus, where friends, family, staff and faculty can recognize this year’s graduates.

As the Class of 2025 moves their tassels from right to left, they leave Utah Tech equipped with real-world experience and the confidence to take on what’s next. To learn more about Utah Tech University, visit utahtech.edu, or for more information about this year’s commencement, visit utahtech.edu/commencement

About the Author

Lexi Hughs is a full-time student at Utah Tech University. Moving from Montana to St. George, she is here to pursue a bachelor’s degree in media studies and work toward a career in public relations. She loves spending time outside in the sun with her friends and family in sunny southern Utah.

Optimize Your Health This Summer

By Coleen M. Andruss, MD

Our environment controls greater than 90 percent of our well-being. Our bodily functions are affected by the fertilizers in the soil and the chemicals in the air that bombard us daily and cause a depletion in our key nutrients. Additionally, processed foods fill us with empty calories, creating a deficit of key vitamins and minerals in our bodies.

If we could compare the resiliency of our bodies today with those of the past, we would see that our metabolic function is broken and our immune function is diminished. We now find ourselves susceptible to recurrent illnesses, fatigue, unexplained aches and pains, poor memory and concentration, irritability, anxiety, and depression. Because of the deficiencies of vitamins, antioxidants, and minerals in our daily nutrition, our immune system suffers. Our mental health suffers. Our metabolic health suffers.

How do we avoid some of these pitfalls? How do we improve our metabolic function and strengthen our immune systems?

Spend time outdoors this summer.

Sunlight allows our bodies to make vitamin D, which is not only important for our bones but also is critical for our immune systems. Vitamin D helps us absorb and utilize certain minerals, like calcium and phosphorus, which are essential for metabolic function.

UV rays directly activate key immune cells by increasing their cellular movement. Sunlight helps boost a chemical in the brain called serotonin, which improves mental energy and helps keep us calm, positive, and focused. Moreover, our eyes need light to help set our body’s internal clock. Early morning sunlight in particular seems to help people get to sleep at night, and good sleep patterns are essential for metabolic health.

Go outdoors and enjoy the beauties of creation! Daily movement is critical for our bones, our heart, our lungs, and our mental and metabolic health.

Manage stress to keep cortisol levels down.

Stress produces cortisol, which suppresses immune function and increases insulin production, inhibiting fat loss. A lifestyle of high stress depletes the body of many nutrients.

Hydrate fully with at least sixtyfour ounces of water daily.

We read a lot about the importance of hydration, but drinking plenty of water also helps flush toxins from the body. Avoid smoke and smoky environments, and minimize alcohol intake to maximize health benefits.

Our nutrition needs to be as natural as possible without feeling the need to go to the extreme. We need grilled protein sources that remain clean and unembellished with sauces and creams. We need steamed or raw green vegetables that are not decorated with butter or cream. Vitamin C is critical for antibody production and protection, and this is found primarily in oranges, grapefruit, and strawberries. Vitamin A is critical for regulation of the immune system and is found in sweet potatoes, broccoli, carrots, spinach, red peppers, and cabbage.

By incorporating unsalted nuts, almonds, walnuts, and seeds (sunflower and pumpkin) into our diets, we will increase levels of vitamin E (high in antioxidants), fiber, and good fats, and this will help protect our bodies against toxins. Other important antioxidants include blueberries, cranberries, tomatoes, salmon, sardines, onion, and garlic.

Zinc is an important mineral for the immune system and is found in lean animal meat, poultry, seafood, beans, and nuts. Ginger, turmeric, cinnamon, garlic, and onions can be added to help reduce inflammation in our bodies and keep our resistance strong.

Take prebiotics and probiotics to improve gut health.

Our gut is our second brain and has numerous neurohormones that affect the

immune system and our metabolic health. Avoid all sugar, including hidden sugars such as cornstarch, fructose, dextrose, maltose, and maltodextrin, as sugar reduces our ability to combat viruses and bacteria. Read the full labels and know what to look for.

Keep your weight under control. Understand how food additives can trigger cravings and lower your metabolism. The high fructose corn syrup found in energy bars, energy drinks, and many other packaged junk foods affects the body’s response to blood sugar control and

promotes belly fat, affecting metabolic health and the cardiovascular system.

Hydrolyzed protein is highly allergenic and can cause elevated blood sugars, but it also can lead to an increased desire to eat or binge. Monosodium glutamate is an example of a hydrolyzed protein and is found in energy bars and many protein supplements, such as whey protein isolates and prepackaged foods.

Artificial colors may lead to hyperactivity. Artificial colors are added by many

manufacturers to make foods look more appealing. It is a marketing tool and should be avoided.

Improving your health is key to improving your life, so don’t just survive. Instead, optimize your health this summer! Move

About the Author

into action by taking one day at a time and building on it. You are the only one who has control of your health and wellbeing. Don’t let anything or anyone stand in your way. Live life to the fullest!

Dr. Coleen Andruss practiced as an internist for ten years and has specialized in weight management for twenty-nine years. She and her staff have personally experienced weight management issues and have a compassionate understanding of patients in the Healthy Lifestyles program. Dr. Andruss’s internal medicine background helps her to see underlying medical problems when formulating individual plans that work.

Wade’s Walkabout JUST START WALKING SOUTHEASTERN UTAH’S HUMAN HISTORY

By Mark Wade

With 15,000 current residents, southeastern Utah’s San Juan County once harbored a population of many times that number. An authority at the Edge of the Cedars State Park/ Museum once told me that San Juan County has the largest number of ancient Native American sites per square mile of any county in the country! I followed up her statement with a question: “If you were to tell your friends how to most easily find these ancient sites, what would you say?” Her answer was very succinct: “Choose any canyon, and just start walking!”

She went on to explain that 800-plus years ago, there were between 150,000 and 200,000 people living in the Four Corners area. I couldn’t help but contemplate the dynamics of such a large number of people. Certainly there must have been a thriving community that encompassed a somewhat complex economy and social structure.

Experts say that this was part of the Chaco culture that settled northwestern New Mexico and expanded into Arizona, Colorado, and Utah. Many of the historic remnants within Utah’s San Juan County are now encompassed within what has been designated the Bears Ears National Monument. Destinations such as Butler Wash Ruins, Edge of the Cedars, Hovenweep, and House On Fire are just some of the notable areas where ancient homes or granaries are relatively easy to access.

House On Fire

This sequence of ruins is named for the rock striations that resemble flames of fire above one of the rock structures. Accessed on foot via a rugged cut in the earth, the canyon that contains these abodes has been carved by years of flooding rains and melting snow.

Situated approximately twenty feet above the canyon floor are three stone structures that are tucked beneath a thick rock overhang. Gazing into the interiors of these ancient homes, one can only try to fathom the lifestyle of the people who lived there and their reasons for creating their lodging in such secluded settings. Were these and hundreds of other dwellings created as places to hide from enemies, or was there another less life-threatening purpose?

These above-ground structures are far more elaborate than the more simplified pit houses often found in the southwestern areas of Utah. The scenic diversity of southeastern Utah is almost beyond description, but the human history in this region is similarly remarkable.

While You’re Visiting

Visitors from around the world come to this region to visit Canyonlands National Park, Monument Valley Tribal Park, Valley of the Gods, Moki Dugway, Muley Point, the Goosenecks of the San Juan River, Natural Bridges, Fry Canyon, and a host of other scenic attractions. As a tourism consultant, I spend much of my time identifying what is unique about a destination and then finding ways to explain these unique qualities to travelers. For southeastern Utah, it is readily apparent that the ancient human history of this area is one of its greatest assets.

About the Author

Mark Wade is active in hiking, writing, photography, and videography. He works as a tourism marketing consultant, for which he has won numerous awards. He is a weekly guest on the KSL Outdoors radio show. Mark is the former Director of Tourism for southwestern Utah and has served on the board of directors for various tourism associations.

Validating Is Not Agreeing!

By Matt Eschler, PhD, LMFT

During a particularly difficult counseling session with a young couple, it became evident that they had conflicting memories of an incident that had occurred during the past week. In fact, both were certain that the other was lying due to how differently they viewed the incident. What could have been a simple conversation about a typical relationship issue became an intense competition about who was right and who was lying just to look good.

We have all stood at the crossroad of deciding how to handle a disagreement. Think of a time where you and your spouse saw something so differently that you wondered which one of you was crazy or completely mistaken.

When you reach this type of crossroad, you will have the option of choosing between two trajectories. The first option is to compete with your spouse over who is right until there is a clear winner and a clear loser. However, you will find that if you do this, both you and your spouse will begin to keep track of the number of wins versus the number of losses in your own columns. If you lose a few rounds, you will have to get super angry or manipulative to win the next argument because justice requires that you both stay close to a tie in the win columns.

The second trajectory is far more constructive and rewarding: you can take the “romantic approach” to arguing. This approach requires that you be curious, literally getting to know your partner by gaining understanding into how they see the incident.

Couples that decide they want to win and be competitive do not need to read further. Couples that want more romance, more passion, and a deeper understanding of each other can press ahead and read the following three rules of arguing toward peace.

Rule Number One: Have One Clear Topic That the Argument Is About.

Be certain you are both having the same argument. If I am arguing that I do plenty of household chores and my wife is arguing back that I didn’t take out the trash in time for the curbside garbage pickup, we aren’t going to get anywhere. To find the romance in arguing, we would first argue about the trash not getting out in time for pickup and then argue about roles and responsibility disparities.

Rule Number Two: Seek to Understand Your Spouse, Then Seek to Be Understood.

Every single argument you and your spouse have is an opportunity to update your memory bank of information about

how your spouse sees the world you both live in. By listening (instead of fighting to be right) and asking questions, you will gain insights and clarity to your partner’s changes in philosophy or way of seeing the world. You will get to know him or her in a way that is as potent as the original courtship experience, where every conversation in which you were engaged was about getting to know each other’s purposes, likes, dislikes, rules to live by, and values held dear.

If you see arguing as a way to get curious about your spouse and to see the issue through their eyes, you will receive an intimate reward. Walking in your spouse’s shoes during the argument will spur empathy, causing you to unavoidably fall deeper in love by the argument’s end. This is much more fulfilling than forcing your spouse to give in to your world view.

Rule Number Three: Validate Each Other’s Experiences No Matter How Different They Are.

Validating your spouse means acknowledging and respecting their feelings, experiences, and perspectives even if you don’t necessarily agree with them. It shows that you value their emotions and are willing to understand their point of view. Validating is not the same as agreeing. Agreeing means aligning with and sharing their opinion or perspective. While agreement can feel good, it’s not necessary to agree for validation to occur. You can validate without agreeing by showing empathy and concern.

Validating your spouse’s view must be sincere, not fabricated or sarcastic. For romance to blossom, avoid dismissive or

patronizing language, such as “I guess I can see why you’d feel that way.” or “I understand, but it’s really not a big deal if I don’t like how you’re doing this.” Instead, focus on actively listening, showing empathy, and responding with genuine respect.

Building communication skills during arguments requires that you take time, take turns, and seek common ground. Couples that hone in on the skills of seeking to understand their partner’s views and validating their partner’s beliefs and emotional responses to the experience can then ask for a turn to be understood.

I often tell my clients to “coffee table the problem.” They are to sit together with a coffee table in front of them (metaphorically or in reality) and take a turn placing their ideas on the table. Once they both put their ideas about the argument on the coffee table, they can look at them together until they understand each other. They can then make an agreement together about a way forward. This process not only creates mutual agreement but it also promotes a deeper understanding of each other.

In the end, arguing isn’t about “winning” but about growing together. By embracing curiosity, validation, and a shared understanding, couples can transform conflict into an opportunity to deepen their bond. When both partners approach disagreements with the intention to connect rather than conquer, the result is a relationship that thrives on mutual respect and love. So, next time you face a disagreement, remember: it’s not about who’s right—it’s about growing closer.

About the Author

Matt lives in St. George, Utah, where he and his wife, Chris, are enjoying their life with each other. Since their children have grown up and moved out to pursue their dreams, Matt and Chris travel the world. They want to visit 200 countries before they are done. Matt and Chris are active in their community and enjoy working out, training for marathons, and spending time participating in numerous activities with their adult children. Matt received a PhD in psychology. He is focused on the arena of resolving personal conflicts and improving interpersonal relationships. In addition to his doctorate degree, Matt has earned a master’s degree in marriage and family therapy, studied criminal justice and received a category one license with Peace Officer Standards and Training, and received a degree in the Arts of Business Management. Matt is a professor at Dixie State University and hopes to be part of the positive growth of southern Utah.

My superhero didn’t need a cape.

What My Dad’s Death Taught Me About Life

By Brigit Atkin

My dad recently passed away due to complications from Parkinson’s. He was my hero and my protector. He was larger than life. Somehow, the world seemed a safer place because he was in it. I was with Dad in his final months, weeks, days, and hours. I was there for all of it: the sadness, the panic, the horror, the disbelief, the suffering. As I sat by his side during his last week, I was struck by several truths about life—things I knew but had maybe somewhat forgotten. Life tends to be like that. We know the importance of life, but in the busyness of it all, we tend to get caught up in the mundane and in the everyday worries.

I’d like to share some of these truths with you in the hope that you might reflect on your own life and come to understand how sacred and significant it is, no matter what your status or your limitations may be.

The following is a list of things that went through my mind as I watched my dad’s suffering and reflected on the sacredness of life itself:

All of the material things you acquire on this earthly realm stay here. You will leave behind your home, your fancy car, all of your earthly possessions. I’m not saying that it is bad or wrong to attain these things, but I am reminding you to have your priorities in the correct order. If your biggest goal in life is to have the nicest house on the block, you will be sorely disappointed when you reach your last days on earth to realize that this shallow

acquisition means absolutely nothing. I am grateful that my dad had his priorities in order and that he taught me to do the same.

Your life is precious. I don’t care who you are, what your economic status is, or how many friends you may or may not have. Your life has value; it has meaning. We were all born with an innate survival instinct, and when it really comes to meeting your death, there is an opposing power, a fight within you, to live. There is a reason for that fight: you were put on this earth to live, to learn, and to thrive. There is a lesson in literally every moment in your life. Through the good, the bad, and the ugly, you are shaped into who you are. You are unique, and there will never be another you, so make the very best of who you are, regardless of your life’s circumstances.

Everything in this life is temporary. Your highs, your lows, your pains, and your pleasures do not last. So savor the wonderful moments, and enjoy every precious second with loved ones. Conversely, remember that every difficulty you experience will pass. If you are currently enduring a painful hardship, it will pass. Learn to enjoy the journey.

Make peace with and take care of your body. Better still, become friends with your body. Your body speaks to you in its own language, telling you what you need to address. Listen to your body’s signals and learn what they mean. Treat your precious body with kindness. If you have body image issues, as many do, kindly and gently change the way you look at and talk to yourself. See your body through the eyes of the Divine, understanding its true purpose. Your body is meant to serve you, and it needs to be treated like your very best friend—because it is. Regardless of your body’s strengths, weaknesses, or limitations, tell your body as genuinely and sincerely as you can that you are grateful for it. Then, take care of it in every way that you can. This also includes processing your emotions, as these will fester if unattended and become a dis-ease in the body.

As you ponder these things, you might come up with your own impressions and thoughts. I hope so! I can honestly say that my dad lived a life of integrity. He didn’t have an easy life. He had a childhood filled with abuse that I won’t detail other than to say that his abuses rivaled those of any you’ve ever heard about, and I marvel that he survived into adulthood. Not only did he survive, he chose to become a chainbreaker in his family: the abuse ended with him. I don’t think he ever healed the little-boy sadness of his childhood, but I can say that because of him, I had a happy and fulfilling childhood. His life is a testament that one can overcome the most difficult challenges and can make life better for friends, family, and loved-ones.

Instead of this unhealthy attachment, see if you can attach your happiness to a Higher Power, to God. See what changes.

Once you’ve retrieved your personal remote by accepting reality, now you must use it to navigate to your own happy channel. This sounds easy, but as we all know, it is not. Here is something that helps me and that I also use in my practice. As I begin working with a client, I accept the reality that I am not the one responsible for their healing; they are. I do my very best for that client, and when we are finished with the session, I tell them, “Now is the fun part; it is time to see how it all unfolds.” I then let go of the outcome. I check in with the client several days later, but I don’t carry around the worry of the outcome. I’m grateful for the experience of working with them, and I trust that all will work out. And it always does.

When you leave this life, you will take with you your knowledge, your wisdom, your integrity, and your ability to love. On the flip side of this, you will leave your family and friends with the memories, the friendships, the lessons, and the love you shared. Take a moment and ask yourself how you want to be remembered one day. What will your legacy be? To answer this question, you may have to face some hard truths and do some soul searching, but this exercise may provide a great opportunity for you to make some changes that will improve your health, your mind, your outlook on life, your relationships, and your influence on others.

A very wise man, Gordon B. Hinckley, once said, “Anyone who imagines that bliss is normal is going to waste a lot of time running around shouting that he’s been robbed. The fact is that most putts don’t drop, most beef is tough, most children grow up to just be people, most successful marriages require a high degree of mutual toleration, and most jobs are more often dull than otherwise. Life is like an old time rail journey…delays, sidetracks, smoke, dust, cinders, and jolts interspersed only occasionally by beautiful vistas and thrilling bursts of speed. The trick is to thank the Lord for letting you have the ride.”

We know the importance of life, but in the busyness of it all, we tend to get caught up in the mundane and in the everyday worries.

Take back the remote control to your happiness. Safeguard it because your happiness depends on it. Be grateful in any circumstance, for this is a very important button in the drama of life. You have the power to choose what you tune into, what you turn down, what you change, and what you record for future viewing. You can choose to be happy. To paraphrase what I tell my clients, now is the fun part. See how it all unfolds: do the best you can, let go of the outcome, let a Higher Power be your guide, and trust that all will work out. It always does.

the lives of others facing challenges and difficulties. She is certified in the SimplyALIGN™ method and was trained by founder Carolyn Cooper herself. For more information, visit www. brightworksbybrigit.com.

About the Author Brigit Atkin–Brigit of Brightworks helps improve the lives of others facing challenges and difficulties. She is certified in the SimplyALIGN™ method and was trained by founder Carolyn Cooper herself. For more information, visit www. brightworksbybrigit.com.

You can choose to make your life count for something. You can choose to lift and uplift those around you. The world can be a better place because you are in it.

About the Author Brigit Atkin–Brigit of Brightworks helps improve

Where Powerful Weight Loss Begins

By Erin Del Toro, RCH

If the kitchen consistently calls to you when you aren’t hungry, there may be more to fixing the problem than simply whiteknuckling and telling yourself “no.” When we eat, our brains release the feel-good chemical dopamine into our bodies, which the brain then interprets as pleasure. For most people who struggle with eating proper portions and making healthy food choices, somewhere along the way, food found a place in their bodies and brain patterns as a way to receive comfort or alleviate discomfort as the physical response to dopamine (in the form of eating) was reinforced.

When you find yourself unable to stay away from the pantry or the refrigerator, it is almost certain that your brain patterns and beliefs surrounding food have become so deeply ingrained that they are running on automatic pilot, and some maladaptive neural pathways have taken over. If this is the case, you likely do not even register the discomfort felt by your subconscious before it puts your neural pathways in a reflexive mode, causing you to crave a snack or to mindlessly meander towards the kitchen.

Getting into a fully positive place to find your healthiest self can also be difficult because of other patterns that have become deeply ingrained in the programmed neural pathways of the brain. Antiquated and limiting beliefs, lack of motivation or willpower, low self-esteem, poor body image, and a need to unlearn damaging family patterns are hurdles that may prevent you from reaching and maintaining your ideal, healthy weight.

One proven and effective way to address all of these issues is by accessing the power of your brain’s healing theta waves and subconscious mind through hypnotherapy. Working with an efficient and experienced hypnotherapist, lasting mindset changes can be created as you do the following:

1. Address subconscious emotions and challenge limiting beliefs.

You have an individual relationship with and story behind the nutrition, satisfaction, and pleasure you receive from food. As a newborn baby, your body knew to ask for it, and your brain began to wire it as one of the very first sources of comfort you

could receive. As you aged, without even knowing it, you learned more and more about how the dopamine stimulated by food could affect your feelings, and you may have unwittingly started patterns that continue to this day, often causing you to overeat due to stress, anxiety, or boredom. Hypnotherapy can help to uncover the true source of the uncomfortable feelings causing you to be subconsciously directed to food. Understanding the root cause of your actions allows you to address it in therapy, do any healing work necessary, and then create new patterns for those neural pathways so that you can experience success.

We all have belief lenses, developed throughout childhood, that motivate our actions. While some of these beliefs can be useful, many are limiting. Some common limiting beliefs surrounding weight loss might be “I will always struggle with my weight.” or “If there’s sugar around, I can’t help but eat it.” or “I hate exercise.” Words have energetic power and our subconscious understands this: your words direct the programming for your future. Sometimes it can be difficult to turn these thoughts and words around, but by using your powerful theta waves during hypnosis, old beliefs can be shed and new ones created.

2. Future pace to create positive action.

You may struggle to connect and envision a healthy lifestyle— getting to the gym, eating the right foods, and shrinking portion sizes to healthy levels—while being uplifted and excited about it. But it is these positive emotions that allow you to let the changes you want to make become a lifestyle.

Hypnosis allows you to connect with the positive emotions you haven’t been able to experience, freeing you to feel excitement about what you get to change. It also allows the neural pathways

to be ready to queue up for action when it comes to moments where you would have typically failed in the past. This is called future pacing.

Maybe you’ve never been able to consistently get out the door for regular workouts before, but as you build new pathways in the mind during hypnosis, the friction holding you back will diminish, and you’ll begin to feel that gym time is more appealing and within your control. Likewise, if you have struggled with portion sizes, you will begin to build new neural pathways that will help your mind and body recognize when you are full and act on your body’s true desire to stop eating.

If you need that extra subconscious boost to help you retrain your brain to be more controlled, more calm, and more logical when it comes to finding your healthiest you, you’ll find those tools and more as you tap into the power you already have in you. If you are ready to begin your hypnotherapy experience or if you would like more information about how hypnotherapy can help you be your best self, text or call me at 435-429-2560, or visit balancedmodernhypnotherapy.com

About the Author

Erin Del Toro is an ACHE Registered Clinical Hypnotherapist, the owner of Balanced Modern Hypnotherapy, and the Mindset Director at Movara Fitness Resort. She’s passionate about changing the effects of trauma, rewriting unwanted habits and behaviors, and helping others unlock the power of their true potential. Erin lives in St. George with her twin daughters and enjoys participating in the ninja warrior sport and playing in the beautiful outdoors of southern Utah.

The Powerhouse of

Life

By Koby Taylor, PharmD

Mitochondria are often mentioned in health circles, but how many of us truly understand their critical role in our well-being? Let’s explore the world of mitochondria, the powerhouses of our cells, and discover how we can support them to maintain optimal health.

The Role of Mitochondria in the Body

Mitochondria are small, double-membraned structures found in nearly every cell in the body. Their main job is to produce adenosine triphosphate (ATP), the energy currency for our cells. ATP fuels everything, from muscle contractions to brain function, enabling nearly all bodily functions.

But mitochondria do much more than produce energy. Their functions include:

• Cell Signaling. Mitochondria help cells communicate and respond to stress.

• Apoptosis (programmed cell death). Mitochondria remove damaged or dysfunctional cells, maintaining balance in the body.

• Calcium Storage. Mitochondria regulate calcium levels, essential for muscle contraction and nerve function.

• Heat Production. Mitochondria also assist in thermogenesis, helping to regulate body temperature.

When mitochondria work optimally, energy production is efficient, and daily activities feel easy. However, when they become damaged, we may experience fatigue, poor metabolism, or even signs of aging.

The Mitochondria Killer: Oxidative

Stress

Unfortunately, mitochondria are vulnerable. Several factors

can damage them, and one of the biggest threats is oxidative stress. This occurs due to the byproducts of energy production— reactive oxygen species (ROS) or free radicals. While some ROS are necessary for cell signaling, excess free radicals can harm mitochondrial DNA (mtDNA), proteins, and membranes, impairing function.

Other major contributors to mitochondrial dysfunction include:

• Nutrient Deficiencies. Mitochondria require vitamins and minerals like B vitamins, coenzyme Q10 (CoQ10), magnesium, and omega-3 fatty acids. Without these nutrients, their efficiency drops, leading to less energy and potential cellular damage.

• Chronic Inflammation. Conditions like obesity or autoimmune diseases cause overactive immune responses that release proinflammatory cytokines, further disrupting mitochondrial function and accelerating oxidative stress.

• Environmental Toxins. Pollutants, such as heavy metals (mercury, lead), pesticides, and industrial chemicals, block the enzymes mitochondria need to produce energy. These toxins also increase oxidative stress, damaging mitochondria and reducing efficiency.

• Sedentary Lifestyle. Physical inactivity lowers mitochondrial production, leading to decreased energy output, poor metabolism, increased fat, and fatigue.

• Poor Sleep and Stress. Elevated cortisol levels from stress and sleep deprivation impair mitochondrial function, increasing oxidative stress and inflammation, both of which speed up mitochondrial decline.

Mitochondrial Makeover: How to Revive and Support Cellular Health

The good news is that we can take steps to protect and even regenerate mitochondria, since they have the ability to repair themselves under the right conditions. Let’s explore how to keep our mitochondria strong and functional.

1. Eat a Mitochondria-Supporting Diet. Proper nutrition is crucial for mitochondrial health. Here are some foods that help:

• Healthy Fats. Avocados, nuts, seeds, and fatty fish provide essential fatty acids for mitochondrial membranes.

• Antioxidants. Berries, leafy greens, and turmeric help reduce oxidative stress by neutralizing free radicals.

• B Vitamins. Found in eggs, meat, and legumes, B vitamins are essential for energy production.

• CoQ10. This coenzyme, found in organ meats and fatty fish, helps mitochondria produce ATP efficiently.

2. Exercise Regularly. Exercise, especially aerobic activity and strength training, boosts mitochondrial production. It also reduces oxidative stress and increases mitochondrial density, improving energy metabolism and supporting longterm energy levels.

3. Consider Intermittent Fasting or Ketosis. Fasting and a ketogenic diet (low-carb, high-fat) can stimulate mitophagy, the process of cleaning out damaged mitochondria and encouraging the growth of healthier ones. While effective, these approaches may not be suitable for everyone, so it’s important to consult a healthcare provider before trying them.

4. Reduce Environmental Toxins. Minimizing exposure to harmful chemicals can greatly reduce mitochondrial stress. Opt for organic foods, filter your drinking water, and choose natural cleaning and personal care products to limit toxins that impact mitochondrial health.

5. Prioritize Sleep and Stress Management. Quality sleep is essential for mitochondrial repair. Relaxation techniques like meditation, deep breathing, or spending time in nature can help lower cortisol levels and reduce stress-related mitochondrial damage. Proper sleep allows the body to rejuvenate so that mitochondria can recover and function more efficiently.

6. Use Targeted Supplements. Certain supplements can give your mitochondria a boost.

• CoQ10 supports ATP production and reduces oxidative stress.

• Alpha-Lipoic Acid helps regenerate antioxidants and improves mitochondrial energy metabolism.

About the Author

• Magnesium supports ATP production and muscle function.

• PQQ stimulates the formation of new mitochondria within cells.

• Methylene Blue protects mitochondrial DNA and reduces oxidative stress.

• Resveratrol enhances mitochondrial function and promotes the formation of new mitochondria.

• NAD+ is involved in mitochondrial energy production and DNA repair.

7. Try Cold Exposure and Heat Therapy. Cold showers, ice baths, and sauna sessions activate stress-response pathways that improve mitochondrial function. Heat therapies, particularly far-infrared saunas, have been shown to aid in mitochondrial efficiency and support detoxification by activating heat shock proteins. If you are currently under a physician’s care for a chronic illness, it’s important to consult with him or her before starting heat or cold therapies.

The Magic of Your Mitochondria

Taking care of your mitochondria is easier than you might think! These tiny powerhouses fuel everything from muscle movements to brain function. When they’re not functioning properly, it can lead to fatigue, chronic illness, and even faster aging. The good news is that supporting mitochondrial health is simple: just focus on the right diet, regular exercise, quality sleep, stress management, and a few key supplements. By prioritizing your mitochondria, you’re not just boosting energy and slowing aging, you’re also improving your overall well-being. Care for your mitochondria, and they’ll help keep you feeling strong and vibrant!

Koby Taylor, PharmD, is the owner and pharmacist of Fusion Pharmacy. Working as a retail pharmacist early in his career, Koby began to see that pharmacy patients needed to have access to available alternative medications. He realized that pharmacy in its truest form is compounding, and he wanted to be able to provide patients with customized medications. He also desired more personalized interactions with patients in order to truly help their health and well-being. To fulfill his passion for improving the health of patients and educating them about compounding, Koby opened the doors of Fusion Pharmacy in 2013. Today, Fusion is nationally accredited with PCAB. It is licensed in and ships to 32 states. Fusion is proud to have two locations to better serve the southern Utah community. Koby graduated from Brigham Young University with a degree in molecular biology in 1995 and from the University of Utah with his Doctorate of Pharmacy in 2000.

Raising Confident Kids Through Compassionate Communication

By Chris Eschler, Health and Well-Being Life Coach

How parents respond to a child’s needs and desires can significantly shape the child’s self-esteem, sense of worth, and emotional development. When parents use compassionate communication, they are supportive, empathetic, and understanding. Children feel valued and confident in expressing themselves. They have better emotional regulation, healthy self-esteem, and the ability to form strong relationships later in life.

While some worry that compassionate communication may weaken parental respect, it actually strengthens it. Parents who put more focus on managing behaviors or enforcing respect risk missing golden opportunities to understand and connect with their child.

Many years ago, I overheard a harsh interaction from a parent to a child that affected me deeply. I have never forgotten it.

As I was shopping, I noticed a mother with her son, who was likely around six years old. As she was deciding on a purchase, her little boy picked up an item to inspect. The mother immediately scolded him, shouting, “Stop touching things! Put that down! You’re going to break it, and I’ll have to pay for it!”

The boy sheepishly said, “I want this.”

The mother’s response was even harsher. “No! You are so selfish! You expect me to buy you something every time we come to the store! I’m sick and tired of you asking for stuff! When we get home, you will be in time out, and I will not take you to the store next time!”

My heart sank for this little boy. There was zero compassion, no connection, and nothing for the boy to learn except rejection. I imagined just how small and unimportant this boy felt as he was being scolded.

Compassionate communication in this scenario would have looked something like this:

(The boy picks up the item to inspect.)

Mother: I see you are interested in that. Can I see it?

(The boy excitedly shows her the item.)

Mother: I see this is very fragile. Let’s be careful with it.

Boy: Can we get it?

Mother: It’s clear you really love this.

Boy: I do!

Mother: I wish I could get it for you now, but sadly, we already have some important things to pay for today. Maybe we can come back another time.

(The boy looks longingly at the item.)

Mother: Let’s look at it for a little longer together. I like the way it shines in the light. I can see why you like it!

Boy: It sparkles!

Mother: It sure does!

(The boy carefully puts the item back on the shelf.)

Boy: We can go now, mom.

By framing it this way, the boy feels understood and loved rather than rejected. He may feel some disappointment, but compassionate communication dispels feelings of rejection. The boy would leave the store feeling nurtured and understood. The mother would have learned more about her son’s interests, and they would have headed home with their relationship strengthened. Undoubtedly, compassionate communication strengthens emotional regulation, boosts a child’s selfconfidence, and creates more respect.

Tips for Compassionate Communication with Children

1. Validate Feelings

When a child expresses interest in something, acknowledge their feelings first. Show that you understand their excitement or curiosity: “I can see you really like this! It’s beautiful, isn’t it?”

About the Author

2. Set Boundaries with Empathy

Children need to learn boundaries, but how we set them matters. Instead of responding with frustration or anger, set limits with kindness: “This is very fragile, so let’s be careful. We don’t want it to break.” This lets the child know that their desire is valid, but safety and practicality come first.

3. Offer Alternatives

If a child wants something but it’s not the right time to buy it, offer alternatives to help them feel understood: “I wish I could get this for you now. Maybe we can come back another time when we’re not in a rush.” This shows that you are considering their wants without making them feel rejected.

4. Express Your Own Feelings

It’s okay to share your own emotions with your child. For example, you might say, “I really wish I could get this for you because I can see how much you love it.” This helps children understand that their wants are important to you, even if you can’t always fulfill them.

5. Use Positive Reinforcement

Instead of focusing on what the child shouldn’t do, highlight what they did well: “Thank you for being so gentle with that item!” Positive reinforcement fosters a sense of accomplishment and encourages good behavior.

6. Model Emotional Awareness

Children learn a lot by observing how we handle emotions. If you express your feelings openly and calmly, you help them understand how to manage their own emotions. For instance: “I’m a little sad we can’t get this right now, but I’m happy we’re spending time together!”

7. Make Time for Connection

In moments of disappointment, focus on connecting with your child. Take a few minutes to acknowledge their feelings and bond: “I see you’re a little sad. Let’s sit down for a minute and talk about it.”

Chris Eschler earned a BS in Marriage and Family Sciences at Brigham Young University-Idaho. As a life coach at Ascend Counseling and Wellness. Chris works with individuals to develop their skills and provides a safe, accepting environment for exploring a wide range of thoughts and feelings. Chris knows that you are the expert of your life and that she is simply a guide. She currently sees couples with her husband, licensed therapist Matt Eschler. Together they assist couples with all couples issues, specializing in high conflict couples work. To schedule an appointment with Chris for life coaching, call Ascend Counseling and Wellness at 435-688-1111 or visit https://ascendcw.com/.

Financial Security Isn’t a Product, It’s a Plan

By Branden DuCharme, CMT

You likely share one of the most common worries among all investors and retirees: “Will my portfolio last?” Markets have become increasingly volatile. With the beginning phases of the current Trump administration, ongoing recession concerns, and the painful memories of stocks and bonds losing money in 2022, many investors feel uncertain. Add in COVID-era disruptions and inflation numbers that seem out of sync with real-world experience, and it’s easy to believe that this time is different. Here is the secret of successful long-term investors: they know it is not. I could write an entire article about all the evidence that demonstrates why, from a long-term perspective, this time is not different and why our country, economy, and financial markets will weather the storm and continue to get better, given enough time.

First, let’s talk about why this time feels like it may be different. One reason is that it is likely different to you. With the passage of time, your goals and timelines have naturally changed, and as you continue to face these uncertainties and market dynamic shifts, you may not be capable of “investing for the long-term” the same way any longer.

This should naturally lead you back to the following questions: What can I do to achieve my long-term return needs? What can I do to manage my risk of loss if markets turn against me? This is the paradox of the risk-adjusted return and seeking portfolio efficiency.

The general public is often sold a bill of goods in the form of what I call “plain vanilla advice.” Equities go up more than bonds over time but have more risk; bonds produce income but are less risky; and if you need something beyond that, you can look for a more complex structured product typically tied to the stock market, such as an indexed annuity or structured note. This general advice lacks the need to answer questions outside of the context of a multi-decade time horizon or to introduce lurking risk from complex products that are difficult to understand, even for most financial professionals.

I suggest to advisors that they think of risk akin to energy. It can be neither created nor destroyed but can only be converted. This means that we always carry the same amount of risk in our financial lives. It’s our job to understand through quality financial

planning which risks are most appropriate for us to take and which we need to diversify away from or hedge against.

A simple example is the trade off between holding cash, where you have no risk of nominal loss but you risk loss of purchasing power due to inflation, and not achieving your long-term goals. This is why personal finance is just that: highly personal. Everyone has a unique capacity for different types of risks, particularly given each person’s income plans, tax plans, and estate plans.

Sorting out your values, goals, and plans then gives clarity to what risks you are capable of taking and which are prudent to hedge against. I suggest people gain clarity on those factors and then view their portfolios through those lenses.

This personal planning can take considerable time and emotional capital, thus leading investors to seek a quick fix. When quick fixes are brought up, the terms “annuity,” “structured product,” and “life insurance” seem to be lurking nearby, ready to pounce. Let me be absolutely clear here. Diversification may be the singular free lunch that exists in finance, and taken too far, even that can lead to what I call “worse-ification”—overdiversification leading to inefficiency.

This means anything else comes with some kind of cost, and those costs, either real costs or opportunity costs, can be wildly significant but hard to see with the naked eye. While there is nothing inherently wrong with life insurance, annuities, or structured products, used inappropriately, they can lead to disastrous results for investors long term, and it is typically only visible to the naked eye years after it is too late.

I caution you to exercise extreme caution around financial contracts, something that annuities, life insurance, and structured products contain. Risk management does not come from buying a financial product. It comes from thorough planning, managing behavioral biases (we all have them), and quality portfolio management that aligns with your values, goals, and objectives.

Once all of that is considered, it is time to build a portfolio that will most likely stand the test of your timeline, selecting the correct risks you are capable of and willing to take and seeking to manage and hedge the rest. Have you assessed your portfolio through the right lens?

Pizza/Pasta Factory

Pasta Factory: 2 W. St. George Blvd. #8, St. George, UT 84770 | 435-674-3753

Pizza Factory: 2 W. St. George Blvd. #8, St. George, UT 84770 | 435-628-1234

Pizza Factory Express: 1930 W. Sunset Blvd., St. George, UT 84770 | 435-634-1234

Pizza Factory Pineview: 2376 E. Red Cliffs Dr., St. George, UT 84790 | 435-688-2656

Delivery available at Pine View location only

Mon.—Sat at 11:00 a.m.

The Pasta Factory, with its year-round, climate controlled outdoor patio dining wows with custom-made pasta, soups, sandwiches and salads. The Pizza Factory offers three locations with the best and freshest salad bar in town; homemade soups, sandwiches, famous bread twists and Southern Utah’s favorite pizza combinations.

Angelica’s Mexican Grill

101 E. St. George Blvd., St. George, UT 84770 | 435-628-4399

Mexican | Vegetarian and Vegan Options | Family Friendly | $ Mon.–Sat., 11:00 a.m.–9:00 p.m.; Closed Sun.

Located Downtown on St. George Boulevard, Angelica’s Mexican Grill serves fresh, made from scratch authentic Mexican food. The flavor driven and nationally recognized menu provides everything and more that you would expect from a Mexican restaurant, including street tacos, Mulitas, Tortas, Sweet Carnitas, Machaca, and their famous salsa bar. Vegan and Vegetarian dishes are always available. Seating is available inside and also outside on the spacious patio. Catering & To-Go ordering available.

Rescue Alert of Dixie, Providing Independence and Peace of Mind

fire department. The fire department was given the hidden key information. They assisted and cleared.

Richard fell and was unsure of his injuries. He was breathing but had a cut on his hand. Instructions were given on how to control the bleeding. Cindy (his daughter) was called to help. Once on the scene, she requested additional help. EMS responded, assisted, and cleared.

Shirley fell but was alert and breathing. Sue (her daughter) was called and reported no bleeding. Hospice was You may ask, “What can Rescue Alert of Dixie do for me or my loved one?”

First, they help provide independence. They help you to continue to live where you want to live and do the things you like to do.

Second, they provide peace of mind for those who wear the alert button and for those who care about them.

Third, they provide a variety of services to meet your needs that are customizable to your situation. They have in and around the home systems, mobile systems with GPS that work everywhere, fall detection options, and monitored medication dispensers.

What are some things that make Rescue Alert of Dixie different from their competitors?

Some of Rescue Alert’s competitors will only call 911 every time the button is pushed. Some have buttons that do not work outside of the home. Some have buttons that are not waterproof. Some never test their buttons with you; the only time you will know if it works is when you actually need some help, leaving you to trust that the button is charged and will connect to the response center.

called. The hospice nurse responded and assisted. There was no need to transport. Sue reported that Shirley was fine and no other help was needed.

Some companies’ response centers may not be in the U.S., so you may not be able to understand the person on the other end of the line when you are in need of help. Many response centers are not certified, and some companies purchase their units from overseas.

Here are a few examples of calls for help that Rescue Alert of Dixie response centers received in the past week:

Mary advised that she had fallen and needed help. Her first responder Jim (a friend) was called to help her get up. Jim arrived and assisted her; nothing further was needed.

Connie slipped and fell in the bathroom and hurt her lower back. She was breathing. Her first responder Julie (a neighbor) arrived on the scene and requested EMS. EMS assisted and transported Connie to the hospital.

Joan advised that she had fallen out of bed but was not injured. She requested that a call be placed to the

Other things that make Rescue Alert of Dixie different from their competitors:

• They manufacture their own units in Utah and have been doing so for over thirty years.

• They have two Emergency Medical Dispatcher (EMD) certified response centers, one in St. George and one in South Jordan, Utah.

• They have no long-term contracts.

• They give personalized service and test your system monthly,

• Their rates are very, very good! Shop local!

Experience Independence and peace of mind for you and your family with Rescue Alert of Dixie. Call 435-986-1735 or visit their website at www.rescuealertdixie.com.

LOOK A ROUND DISCOVER THE CLARITY

Jason W. Hendrix MD

Cataract Surgeon & Comprehensive

Opthalmology

D. Snow Slade MD

Fellowship Trained Cataract & Glaucoma Surgeon

Nicholas Behunin MD

Fellowship Trained Cataract & Cornea Surgeon

Marcos Reyes MD

Nathan Anderson MD

OphthalmologistCararact, Refractive and Glaucoma Surgeon

Fellowship Trained Cataract & Oculoplastic Surgeon

Joshua Terr y OD

Optometrist

Brett Richardson OD

Optometrist

Sherine Smith PA -C

Ophthalmic Physicians Assistant