St. George Health & Wellness Magazine November/December 2025 by St. George Health & Wellness Magazine

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Health and Fitness

Untangling the Threads: Exploring the Differences between Dry Needling Acupuncture

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

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 Storms We Don’t See Coming

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!

When I was fourteen years old, I went to Scout camp at a place called Thunder Ridge. Thunder Ridge sat high on Cedar Mountain in southern Utah and was known for its summer storms that could move in fast and hit hard. The name wasn’t a marketing gimmick. When a storm rolled through, it really did sound like dynamite exploding off the mountaintops. The lightning wasn’t the polite, distant kind either. It flashed like a thousand camera bulbs going off at once, leaving your eyes blinking and your heart pounding.

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.

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.

On the second day of camp, we got a front-row seat to one of the biggest thunderstorms of the season. The thunder was so loud it left my ears ringing. The lightning was so close that the air itself felt electric, as if it were charged with static and fear. Later, we found out that a herd of cows on the nearby ridge hadn’t fared so well. Lightning had struck the tree they were under and, well, they were cooked.

But Dave persevered one step at a time.

At fourteen, I thought I was tough. I had camped in the rain before but had never experienced a deluge like that. The sky opened up and dumped on us as if we had pitched our tents under a waterfall. My buddy Jason and I tried to convince each other we weren’t scared while secretly wondering if we would make it through the night.

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.

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

Looking back, I realize how lucky we were—not lucky that we avoided any real harm but lucky that our leaders made us prepare before the storm ever showed up.

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

• 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!

On the first day, when the sun was shining and the sky was clear, they had us working hard. We dug trenches to divert water, cleared weak limbs that could fall, tied down our tents, and added extra rain covers. We even checked our flashlights and stocked up on essentials like beef jerky and Swedish Fish. At the time, we just wanted to explore and carve spears, but when the storm hit, every bit of preparation paid off.

• 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!

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

That night taught me something I have never forgotten: you do not prepare for a storm during the storm. You prepare when the sky is clear.

• 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.

The same principle applies to life. Physical, mental, and spiritual health are like those trenches and rain covers. You strengthen them when life feels calm so that when the storms roll in, you are not swept away.

• 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!

Most of us wait until something breaks before we decide to fix it. We wait for the diagnosis before we start exercising, the argument before we start praying, the burnout before we start resting. Preparation is not about fear; it is about peace of mind. It is about knowing you have done what you can so you can stand firm when things get loud and unpredictable.

• 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.

In health, that might mean making the daily walk nonnegotiable. In relationships, it might mean having the hard conversations before resentment builds. Spiritually, it might mean keeping your connection to God steady before life shakes you to your core.

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!

We all face storms, both in the skies above and in our daily lives: health challenges, loss, financial strain, and the quiet kind of stress that sneaks up when we are running too fast for too long. The key is not to fear the storm but to get ready for it now.

Dig the trenches. Strengthen your tent. Keep a stash of jerky and Swedish Fish nearby if it helps. And when the thunder comes, you will be ready—not because the storm is easy, but because you took the time to prepare when the sky was still blue.

The articles in this edition of St. George Health and Wellness Magazine will help you do just that. Each one offers guidance, encouragement, and tools to strengthen your body, mind, and spirit so you can face your own Thunder Ridge with confidence and faith.

All the Best,

To your health and resilience,

All the Best,

Brendan Dalley Editor Brendan Dalley Editor

Brendan Dalley Editor

Brendan Dalley Editor Brendan Dalley Editor

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

of Operations, Copy and Design Editor

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

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

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Brigit Atkin Author, Mind and Body

Anita DeLelles, LMT, LAMT Author, Pet Wellness

Anita DeLelles, LMT, LAMT Pet 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, Author, Pet

Lyman Hafen Author, Community and Culture

Marianne Hamilton Author, Community

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

Matt Eschler, Author, Relationships

William Plumb, DDS Author, Oral Health

Lyman Hafen Author, Community and Culture

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

Scott Allen, MD Author, Health

Clinical Anita DeLelles, LMT, LAMT Author, Pet Wellness

Marianne Hamilton Author, Community and Culture

L. Steven Wilson Author,

William Plumb, DDS Author, Oral Health

Branden DuCharme Author, Financial Health

Marianne Hamilton Author, Community and Culture

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

Diane K.

Scott Allen, MD Author,

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

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

Branden DuCharme Author, Financial Health

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

Tiffany Gust, MS, NBC-HWC, USA Triathlon

Author,

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, Author, Pet

Lyman Hafen Author, Community and Culture

Marianne Hamilton Author, Community

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

Matt Eschler, Author, Relationships

William Plumb, DDS Author, Oral Health

Tiffany Gust, MS, NBC-HWC,

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

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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

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

William Plumb, DDS Author, Oral Health

Branden DuCharme Financial Health

Matt Eschler, PhD, LMFT Author, 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 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

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

Kickoff to Christmas

MA YO R ’S MESSA GE

The holiday season always brings out the best in St. George. There is so much to see and do—all with the purpose of sparking joy and cultivating community togetherness. We’re bringing warmth, cheer, and connection to St. George through a series of engaging and delightful activities.

Join us at the Historic Town Square on December 1, 2025, from 6:00 p.m. to 8:00 p.m. to usher in the holiday season with our beloved tradition, Kickoff to Christmas. In collaboration with 94.9 Cat Country, this enchanting evening is perfect for families and friends to come together.

Engage in holiday crafts at the St. George Children’s Museum, savor hot cocoa and cookies from Hedgehog Electric, and enjoy live performances that fill the air with festive cheer. The highlight of the evening is a special visit from Santa Claus, eager to hear the joyful wishes of all the children.

Town Square Holiday Lights

If you can’t attend the kickoff, worry not! The dazzling lights unveiled on December 1 will continue to illuminate Town Square throughout the season. Our dedicated Parks Division team has devoted countless hours to hanging nearly 400,000 lights, transforming the square into a magical Winter Wonderland. This breathtaking display offers the perfect setting for a leisurely stroll or a Christmas-card-worthy photo by the iconic tree.

Thunder Junction North Pole Express

Experience the magic at Thunder Junction All Abilities Park with the return of the North Pole Express. Beginning November 17, secure your tickets at sgcityutah.gov for a ride through a park glowing with festive lights. Children can meet Santa, decorate cookies, and create holiday crafts—all while sipping on warm cocoa amidst the holiday displays.

Light the Night Event and Exhibition Opening

On December 6, the St. George Museum of Art will host the opening of its Winter Exhibitions. From creating luminaries to exploring the new displays, this event promises a night enriched with art and festivity, accompanied by live music, hot chocolate, and donuts.

I invite you to join us in celebrating the spirit of the season with joy, unity, and an abundance of festive activities that showcase the heart of St. George. Let’s make this holiday season memorable together.

Mayor, City of St. George

Neighbors and Friends,

As the fall athletic season comes to a close for our football, men’s and women’s soccer, volleyball, and men’s and women’s cross-country teams and winter sports get underway here in Trailblazer Nation, the energy is electric! The Utah Tech University men’s and women’s basketball teams are working hard in their final year of competition in the Western Athletic Conference, and our women’s swimming team has begun its first season in the Mountain Pacific Sports Federation.

Not only are our student-athletes dedicated students in the classroom and remarkable athletes on the court and in the pool, they also are outstanding ambassadors of the spirit, drive, and grit that define Utah Tech. I’d love for you to join me in showing them hometown support by cheering them on as they compete. Our Trailblazers thrive on our energy. Let’s show up for these amazing student-athletes and help them secure the victory.

Our community support doesn’t have to end at the close of this season. Spring sports start shortly, and the equally amazing student-athletes on our baseball, softball, men’s and women’s golf, women’s track and field, and women’s tennis teams are so fun to watch and cheer on as well.

In addition to the support our Trailblazers receive from the stands, they also have the full backing of the University. Thanks to our amazing partnership with Intermountain Health, our students have access to a team psychologist, who meets with teams as well as one-on-one with individual student-athletes as needed. Through this resource, our Trailblazer student-athletes receive counsel on how to compete, study, and live at the highest level while balancing athletic, academic, and personal commitments.

Additionally, our student-athletes have access to the on-campus doTERRA Nutrition Center, complete with a fueling station stocked with nutritional resources and access to a licensed dietitian. And to facilitate their academic success, our Trailblazers

are supported by academic advisors, tutors, and study-hall facilitators to ensure they are thriving in the classroom.

As most Utah Tech teams prepare to transition to the Big Sky Conference this coming July, Trailblazer athletics will only become more fun to watch as we compete against strong regional competition, including in-state rivals Southern Utah University and Weber State University.

Please consider this my personal invitation to experience the energy and excitement of Trailblazer athletics. I’d love to see you at the final football game of the regular season as the Trailblazers take on Eastern Kentucky at 2:00 p.m. on November 22, 2025, in Greater Zion Stadium. Whether you’re a lifelong fan or a firsttime visitor, attending a game is the perfect way to connect with our University and be part of something special.

Because of you—our valued community members—we live in the greatest community. Thank you for your continued support! I look forward to cheering with you from the stands as we support our hometown University.

Shane B. Smeed Utah Tech University President

The Man Who Saved Christmas

By Lyman Hafen

Like most children of my generation, I frantically awaited the arrival of the Sears and Montgomery Ward Christmas catalogs in our mailbox. When they finally arrived, I would sink into the couch, open their shimmering, color-packed pages, and float away into a magical world of dreams— dreams full of bright and shiny objects that might, just might, be mine on Christmas morning. I knew nothing of the process then. I had no concept of how my dream of possessing a silver-streaking electric train transferred from that glossy page to actual reality on my living room floor. I only knew it could happen. And something like that did happen every Christmas.

In today’s digital age, the process looks very different. Within hours, we can find, order, and have delivered to our doorstep nearly any bright and shiny object our hearts desire. Perhaps it is good to look back to simpler times, when needs, wants, and wishes were not so easily fulfilled. Perhaps, by looking back, we can uncover the deeper meaning of Christmas.

Years ago, the late Nellie McArthur Gubler shared this story with me about her father Moroni McArthur. It’s a story everyone in this sunny corner of Utah should know: the story of the man who saved Christmas.

The windows of heaven had finally opened over southern Utah that bitter, cold winter of 1899. Christmas was fast approaching, and due to the heavy storms, supplies were running low in town. No freighters were willing to risk their horses and wagons on the sixty-five-mile snow-packed trail to the railroad station at Modena. Ordered freight was piling up at the station, and the folks in St. George were in need of the coal oil and other necessary items stacking up on the dock. The freight route ran through

the snow-packed mountains north of St. George, where the winter winds blew a chilling blast.

One of St. George’s stalwarts in those days was Daniel D. McArthur. He was president of the St. George Church of Jesus Christ of Latter-day Saints Stake and a founder of the St. George Co-operative Association. He had recently taken over management of the Co-op business on Main Street, just north of Tabernacle Street. When he heard that a couple of St. George businessmen were going to try to transport two railroad foremen from St. George to Modena in a white-topped buggy drawn by a four-horse team, he began to formulate a plan to send for the freight.

He approached his twenty-year-old son, Moroni, better known as “Rone,” who was experienced at hauling ore and handling a four-horse team. Rone was not enthusiastic about making the trip. He knew it would take a good ten days and might well be impossible to complete. But he also knew how much it would mean to the community. Crucial supplies were fast dwindling. What’s more, Christmas was just around the corner, and he knew the townsfolk were counting on the “store candy” and toys that had been ordered and were sitting in storage at Modena. He knew how much the children of town hoped for a few store-bought gifts to go along with the homemade items Santa Claus would bring.

Rone remembered how happy he had been as a child to receive just one small store-bought toy to go along with the home-knit socks, mittens, caps, shirts, pants, and other clothing his mother had made for him. He remembered one special Christmas when he was lucky enough to

receive a little braided whip with a whistle on the end of it. Another year he got a ceramic dog’s-head whistle, which he cherished. Rone knew how disappointing it would be to the children of St. George if the town’s freight was not picked up and delivered before Christmas.

He decided to take two wagons and four horses. As he pulled away from the Coop on Main Street that frosty December morning, the townsfolk watched in appreciation. One onlooker jokingly asked why he was taking two wagons. With characteristic jollity, Rone answered that if he got stuck in a hole, he would use one wagon to drive over the top and the other one to fill up the hole. The townsfolk cheered as the wagons rumbled up past Dodge’s Pond northwest of town to the Twist, through Buckskin Holler and the Big Sands by the White Knolls, up the Ladder, and past the volcanoes at Diamond Valley. He was into snow by then—snow that would grow deeper and deeper as he pressed northward. Those first twelve miles were a steep climb, and the horses were winded. He unharnessed, watered, and fed them, and made camp for the night. By 4:00 a.m. the next morning, he was ready to begin another day.

He was on the trail again by daylight. The passenger coach that preceded him had broken the trail through the snow. He drove past Chad’s Ranch near what is now the town of Veyo, Cane Springs, Dan Sill Hill, and the Burgess and Platt ranches at Mountain Meadows. As he pushed through the deepening snow, Rone sometimes sat high up in the spring seat in the head wagon, wrapped in a quilt. But most of the time, he walked behind the wagons to keep the blood circulating in his feet. The wind blew a stiff gale, and

he stomped his feet as he slogged along, just to make sure he could feel them. As cold as it was there, he knew it would only grow colder as he made his way through the mountains and into the Great Basin.

When he reached Platt’s Ranch at Mountain Meadows, he found the driver of the coach in bed, suffering from two frozen feet. The driver would have to stay there and try to save his feet by wrapping them in coal-oilsoaked rags. One of the Platts would take the passengers on to Modena. Rone made camp at Platt’s Ranch, always seeing to his horses before he saw to himself.

Once he reached the desert near presentday Enterprise, the route leveled out and the traveling was easier, though no less cold or miserable. Again, the coach and its new driver had marked out the road, and Rone pressed on with new hope. It was late afternoon of the third day when Rone and his team finally arrived at Modena. There was no town, only a boardinghouse fashioned from a worn-out railcar and a cook shack for the railroad workmen.

It had been weeks since the St. George freight had been picked up. There was more on the dock than Rone could haul. Coal oil in five-gallon cans was top priority, but Rone made sure to load all the candy, Christmas trinkets, and toys he could. He knew how much the parents in town were counting on him. With the wagons loaded, he camped that night at Modena.

He was on his way by daylight. The horses pulled the heavy wagons through the snow, each step drawing the precious cargo closer to its destination. It was cold and slow going, but things went relatively well until he neared the Burgess Ranch at Mountain Meadows. New snow had obliterated his earlier tracks, and he grew snow-blind. He realized he had no idea where the road was, and suddenly his horses and the lead wagon broke through the crust into a stream of water that flowed from the Burgess Spring. He knew immediately he was stuck, and he groaned at the thought of what it would take to get out of this predicament. In years to come, he would shed tears of sorrow for his younger self as he told of the bitter cold and the almost impossible task he performed that day.

Alone in the frigid white mist, he unhitched the horses and unloaded every piece of freight from the lead wagon, carrying it through the deep snow to firmer ground. He separated the two wagons and hitched one team to the back of the hind wagon and pulled it backward onto the road. He used the same process to pull the lead wagon out, and after much maneuvering, he had the entire rig back in place on the road. He reloaded all the heavy freight. All

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.

he could think about was making it back to St. George in time for Christmas.

Now he pressed on, slowly and carefully, through the snowdrifts of the mountain vales until he could finally see the red desert to the south. By now, horseback riders were monitoring his slow but steady progress and sending word to town of the heroic freighter’s status.

It was late evening of the tenth day when he saw the golden light of coal-oil lamps glowing from the windows of St. George. The rumble of his wagons shattered the crystalline air, and the townsfolk cheered him on as he entered the village. He rolled down Main Street as shouts of joy hailed him from every direction. He jumped off the high wagon seat into a throng of wellwishers, most of them women. One was Em Cottam, Mrs. Thomas P. Cottam, who a few years later would become his motherin-law. “My, but you are a good-looking chap,” she told him. Rone later remarked that that was about the first time anyone had told him he was good-looking. There was plenty of help to unload the wagons that night, and Rone was glad because he was tired and wanted nothing more than to get home and into his own bed. When the last item was checked off the freight list, Rone climbed back up into the spring seat and drove his horses and wagons a half block south on Main Street, turned right on Tabernacle Street, and drove west another block and a half to where the red-rock McArthur home stood. St. George’s new hall of justice stands on that land today. There he was greeted by his dear mother. Before he went in to the hot home-cooked meal that awaited him, he unharnessed, fed, and watered the horses.

Throughout the rest of his life, Moroni McArthur would tell of this experience, and his voice would crack as he recalled how easily it could have all turned out differently. Thanks to Rone, St. George’s Christmas of 1899 was a very merry one.

Creating a Community: Heather and Mo Atkin Make Connections Through Art, Yoga

By Marianne Hamilton

At the top of Main Street, just across from Brooks Nature Park in St. George, Utah, a bright red miniature telephone booth stands guard over the neighborhood. Spying the cheery structure for the first time, park visitors invariably peer through the glass and then eagerly open the door.

Inside, hardcovers and paperbacks are crammed two deep on the shelves, top to bottom. “Little Free Library: Take a Book, Share a Book,” a metal plaque advises. And share people do— many returning soon after to add a new title to the inventory.

What the patrons of this particular collection may not know is that it comes courtesy of Maurice (“Mo”) and Heather Atkin (and their neighbor, Zeek Interactive CEO Elizabeth Wilson). Those who’ve met the Atkins know the mini-repository perfectly embodies the couple’s passion for and support of the literary, visual, and performing arts.

Mo has generations-deep roots in St. George. In the 1860s, his great-great-grandparents homesteaded the land where SunRiver now sits. He attended public schools in St. George, then earned an undergraduate degree at the University of Utah and an MBA from Brigham Young University. After a ten-year stint in Denver, Colorado, Mo returned to the area to care for his ailing father.

Throughout his life, Mo saw his parents model community involvement and investment. “I watched as my parents found and

supported the causes most important to them,” he recalled, noting that his father served on numerous local boards and as Chamber of Commerce president. “Then, when they had the resources, they made some nice contributions. I really admired that—the giving of resources but, most especially, the giving of time.”

Before returning to southern Utah, Mo had taken up photography as a form of post-divorce therapy. For more than a year, he traveled across the country, documenting intriguing people and places. “Though I was a pretty solitary figure back then, I met a lot of interesting characters. So when my friend Elise West opened Affogato, I asked if I could shoot the amazing ‘scene’ she had going on there,” said Mo. “One afternoon Heather was out with her mom, and I took a photo of them.”

Heather, who grew up in Parowan and Cedar City, Utah, is an alumna of Southern Utah University, where she earned both bachelor’s and master’s degrees in education. After a twenty-year career in the classroom, she gravitated toward the healing power of art and the

practice of yoga. “Yoga helped me navigate some serious health issues, and I wanted to share that with everyone,” Heather noted. “It was a natural transition from teaching school to teaching yoga. I love not only the benefits of yoga but also the community it creates.”

A week after Mo snapped the picture of Heather and her mother at Affogato, he sent it to a very delighted Heather, who was even more delighted when they ran into each other at an event that evening. Their chemistry was so strong that they met for breakfast the next day to continue the conversation. But timing was everything: Mo was leaving on a month-long road trip the following morning.

Before his departure, Mo mentioned a New York Times article he’d read titled “The 36 Questions That Lead to Love.” “Neither of us wanted a relationship at that point,” he said. “I was interested in a friendship. Heather agreed that the process seemed like a great way for us to really get to know each other without any romantic stuff getting in the way.” By the time the pair had corresponded for a month, Heather noted, “Mo knew me better than people who’d known me for twenty years, because normally we don’t share with each other on that level. So of course, when he got home, things progressed pretty quickly.”

Just four months after their 2019 meeting, the couple bought the house on Main Street, relishing its proximity to the desert trails and historic downtown. They felt the home could be transformed into a welcoming space for the exploration of health, the arts, and community.

When planning the renovation of the two-story, thirty-year-old house, the pair had specific requirements. The downstairs space would need to accommodate a photo/yoga studio where Mo’s work could be displayed and Heather could teach classes. A small performance stage in the backyard would host concerts, poetry readings, fundraisers, and similar gatherings. A floor-to-ceiling library would house the Atkins’s treasured book collection. An open, roomy kitchen would enable frequent potluck dinners. And throughout the home—upstairs and downstairs, inside and out—multiple spaces would allow for cozy, intimate connections.

Since completing the renovations, Heather and Mo have hosted a wide range of community events: the Desertscape Film Festival’s closing-night party; “Jazz Church” brunches with local musicians; storytelling and reading/soup nights; open houses featuring Mo’s photography; yoga events and workshops; and more. “Our focus is on bringing people together,” Mo said. “The best part is watching people connect. We love seeing animated conversations happening all around us.”

About the Author

Recently appointed executive director of the Art Around the Corner Foundation, Heather views their home as the perfect “home base” for the couple’s future endeavors. “Seeing what public art brings to the community, meeting the artists, and watching them make connections with the community makes all the work worthwhile,” she said. “Having a house in the historic district and helping to keep the Arts District alive—that’s where we feel our strongest connection.”

More information about photography and yoga classes at Atkin Studio can be found at facebook.com/profile.php?id=100090649091210# or instagram.com/atkinstudio

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.

Understanding the Heart-Wall: A Key to Emotional and Physical Wellness

By Dr. Bradley Nelson

Have you ever felt emotionally blocked— like you’re holding back in relationships or unable to fully feel joy, love, or peace? You’re not alone. Many people sense something invisible standing between them and the life they want, but they don’t know what it is or how to clear it.

Over decades of working with people facing both emotional and physical struggles, I discovered a common thread in many of their experiences. I call it the Heart-Wall®, an energetic barrier made of unprocessed emotional energy that forms around the heart after painful or overwhelming experiences.

Though it’s invisible, the Heart-Wall can have a very real effect on how you feel, how you connect with others, and even how your body functions.

What Is a Heart-Wall?

The Heart-Wall is a protective mechanism created by the subconscious mind. When you go through emotional pain—such as grief, rejection, trauma, or loss—

your body may hold on to the energy of those emotions. Instead of processing and releasing them, they can become “trapped” in your energy field.

Over time, your subconscious mind may begin to build a barrier using those trapped emotions to shield your heart from further pain. This barrier— the Heart-Wall—can be helpful at first. But eventually, it may become a problem that holds you back from fully experiencing life.

People with Heart-Walls often report feeling:

• Numb or disconnected

• Stuck in grief or emotional pain

• Unable to fully give or receive love

• Anxious or low in energy

• Frustrated in relationships

• Blocked from achieving success or peace

In my experience, the vast majority of people have a Heart-Wall—and many don’t realize it.

How the Heart Responds to Emotion

We often think of the heart as just a pump. But ancient cultures—and now modern science—suggest that it plays a far deeper role.

In traditional Chinese medicine, the heart is seen as the “emperor” of the body, governing not just blood flow but also consciousness and emotional wellbeing. In Western traditions, we talk about feeling “heartbroken” or “heavy-hearted,” language that reflects what people actually feel during times of emotional distress.

Modern studies from institutions like the HeartMath Institute have shown that the heart has its own neural network, often called the “heart-brain.” It communicates with the brain and the rest of the body, sending out signals that influence how we think and feel. The heart is sensitive to emotional energy and appears to store emotional memory.

When the heart is blocked by trapped emotional energy, its ability to connect, feel, and guide us may become impaired.

What Does a Heart-Wall Do?

A Heart-Wall can influence your life in subtle but significant ways. Here are some of the ways I’ve seen it affect people:

• Relationships: You may long for connection but feel distant or guarded. Some people report that they’ve never truly fallen in love or had deep friendships until their Heart-Wall was released.

• Emotional Resilience: You might feel overwhelmed by stress or find it hard to bounce back from setbacks.

• Physical Symptoms: In some cases, people with Heart-Walls experience physical symptoms—especially chest tightness, fatigue, or unexplained pain—that improve after emotional energy is released.

• Intuition and Clarity: The heart plays a role in guiding us through life. When it is blocked, people often feel uncertain or disconnected from their purpose.

Can You Tell If You Have a Heart-Wall?

There’s no blood test or scan that will reveal a Heart-Wall. But here are some questions that may help you reflect:

• Do you often feel emotionally “flat,” like you’re not fully present?

• Do you hold back in relationships, even when you don’t want to?

• Do you struggle with recurring emotional patterns, such as fear of rejection, grief that won’t lift, or anxiety that seems to have no clear cause?

• Have you been through significant emotional trauma, especially in childhood or in past relationships?

If any of these feel familiar, it’s possible your subconscious has built a Heart-Wall in an effort to protect you.

Can a Heart-Wall Be Released?

Yes—and quite easily.

Over the years, I’ve developed a simple method to identify and release trapped

About the Author

emotions using techniques like muscle testing and the body’s innate intelligence. When the emotions making up the HeartWall are released, people often report feeling lighter, more open, more alive, and more able to love freely.

One client described it this way: “I didn’t realize how guarded I’d been until my Heart-Wall started to come down. I felt like I could finally breathe deeply, connect with people again, and really feel love—not just give it, but let it in.” —Anonymous

Why This Matters for Your Health

Our emotions don’t just live in our heads— they live in our bodies. They affect our nervous system, our hormones, and even our immune response. Chronic emotional stress is now recognized as a major

“

contributor to physical illness, including heart disease, autoimmune disorders, digestive problems, and more.

When the heart is blocked—emotionally or energetically—it can limit the body’s ability to self-heal. Releasing the emotional weight around the heart is one step toward restoring the whole system to balance.

Want to Learn More?

If something in this article has sparked your interest and you’d like to learn more about the Heart-Wall—or explore gentle ways to release emotional energy—you can find more information at DrBradleyNelson.com and DiscoverHealing.com.

For direct support or questions, call +1 (385) 999-4123 or email support@discoverhealing.com.

When the heart is blocked by trapped emotional energy, its ability to connect, feel, and guide us may become impaired.

Dr. Bradley Nelson is the developer of the Emotion Code® and Body Code® healing methods, used by tens of thousands around the world to release emotional energy and restore balance. A retired holistic chiropractor, Dr. Brad has spent over three decades teaching natural methods of healing based on the body’s own wisdom.

He is the bestselling author of The Emotion Code and The Body Code and now resides in southern Utah with his wife, Jean. Together, they co-wrote The Heart Code, a new book focused on healing the heart by releasing the Heart-Wall. The Heart Code will be released on December 2, 2025, and is available now for pre-purchase at DrBradleyNelson.com

KEEPING A HEALTHY HOME IN THE WINTER DESERT

By the Washington County Board of Realtors®

Southern Utah’s holiday season brings crisp, dry air, wide temperature swings, and an emphasis on the natural beauty and ideal climate of the area that’s made it one of the most popular destinations in the country. The high-desert environment produces cold winter nights and warm sun during the day. This change in temperature is both a reminder and an opportunity for Washington County residents to make health-conscious decisions when cleaning, decorating, and maintaining their homes.

The change in climate requires careful consideration to help prevent some of the common health issues and obstacles that Washington County residents face, including:

• Air Quality: Indoor air can become more polluted than the outside air, especially during winter when Southern Utah residents transition from mostly outdoors to inside the home, where windows and doors are rarely open. To prevent and mitigate this issue, consider replacing HVAC and furnace filters each month. During times of heavy use, Utah’s dusty desert climate clogs filters and impairs the air quality. Combat this potential poor air quality with high-efficiency filters

that help reduce dust, air pollutants, and other particulates.

• Humidity: Low humidity during winter months can lead to dry skin, sinus irritations, and even some exacerbated respiratory symptoms. Pay special attention to indoor humidity to help reduce air irritation. Efforts to improve humidity can help protect both the health of occupants and the health of the home. Consider using whole-home humidifiers or portable units near bedrooms and other high-traffic living areas and stay on top of regular cleaning schedules to ensure optimal humidity for the home.

• Mold: It may come as a surprise, but even in dryer regions like Washington County, bathrooms, laundry rooms, and other areas of a home may have moisture buildup. If left unattended, this can lead to serious mold issues, which affect personal health as well as property value and building integrity. Have these areas tested and pay attention to symptoms typically associated with mold growth.

• Radon and Gas: Utah has elevated levels of radon, which is a gas that has no smell, taste, or color. Prolonged

exposure can cause serious health issues. Seal cracks, increase home ventilation, and consider installing radon reduction systems. Stay on top of radon testing while also taking measures to replace or update other smoke and carbon monoxide detectors to ensure the health and safety of the home.

As we enter the holiday season and change of environment, make decisions that combine both climate and lifestyle, balancing the festive with well-being. Rely on the expertise and recommendations from professionals. Consider consulting with a local REALTOR® who is familiar with the area and can suggest trusted specialists and help outline other healthy home principles. Taking a thoughtful approach to these spaces allows Washington County residents to enjoy radiant seasonal traditions in healthy homes all winter long.

Don’t Ignore That Rash

By Cameron Hunter, Riverside Medical Arts

Rashes can be difficult to manage. They may range from eczema to hives to something more serious that leaves scars or bruises. Because rashes vary widely in appearance and severity, it is important to seek care from a dermatology team. Our team of experienced dermatologists and healthcare professionals is dedicated to providing the best care and treatment options. Appropriate treatment can shorten the duration of a rash and help prevent further complications. There is no need to manage this on your own.

The last few years have brought remarkable advances in the treatment of atopic dermatitis. Options have expanded beyond topical steroids to more effective long-term treatments that do not thin the skin. I have seen children suffer from atopic dermatitis covering a large portion of their bodies. These patients often struggle with sleep disturbances, which can be especially difficult for families. Today, many safe and effective options are available for children, and they work quickly to relieve symptoms. We would love to visit with you about treatment for recurrent eczema. These are some of my favorite follow-up visits—when the treatment is working, and the eczema is finally resolving. It makes a world of difference to the patients.

While eczema is one of the most common rashes we treat, it is far from the only one. Another frequent concern is hives, which present their own unique challenges. Identifying the cause of hives usually requires some detective work, and unfortunately,

About the Author

the underlying trigger often remains unknown. Patients typically present with a very itchy rash that does not leave marks and tends to migrate to a different area of the skin each day. However, certain variants of hives can leave marks, requiring further treatment and in some cases, a skin biopsy. A healthcare provider should monitor treatment to ensure proper care and medication dosing. Rest assured, our team will guide you through the diagnostic process and provide the necessary support and care.

Rashes should never be overlooked. Some can indicate underlying health issues. On rare occasions, the skin may even reveal signs of systemic cancer. I recall one patient who came to the clinic with a persistent rash that did not improve with time or treatment. The condition worsened, prompting further evaluation. A biopsy later confirmed cancer. For this patient, the rash was the only visible sign at the time. If you have a rash that persists, please schedule a visit. We will evaluate it and determine if a biopsy is necessary. Your health and well-being are our top priority.

We also recognize that rashes often appear at the most inconvenient times, disrupting your plans and causing distress. Our commitment is to identify the cause promptly and provide treatment as soon as possible. At Riverside Medical Arts, we offer same-day appointments for urgent cases. Please don’t hesitate to call our office and schedule a visit. We are here to help you at the earliest possible time because your health matters to us.

Riverside Medical Arts is located at 1068 E. Riverside Drive in St. George, Utah. For more information about the services they offer or to make an appointment, call 435-628-6466 or 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 lives in St George, Utah, with his wife and seven children. He enjoys kayak fishing, being outdoors, and especially spending time with his family.

Stress Relief for the Holiday Season

By Lori Wright, CEO, Family Healthcare

As the days grow shorter and the holidays approach, many St. George families look forward to gathering together, enjoying traditions, and celebrating the season. But with the joy often comes added pressure: busy schedules, financial concerns, family dynamics, and the push to make everything “perfect.” It’s no surprise that stress tends to rise during this time of year.

Nourish Your Body, Support Your Mind

Food and sleep play a big role in how we handle stress. While holiday treats are part of the fun, balance them with nourishing meals, plenty of water, and a good night’s sleep whenever possible. A well-rested, well-fed body is more resilient against stress. When your body feels cared for, your mind feels calmer, too.

The good news is that with some mindful habits and simple strategies, you can create space for calm and enjoy the holidays more fully. Let’s explore practical ways to ease stress and restore balance this season.

Pause and Breathe

When life speeds up, your body responds with tension. One of the most effective stress-relief tools is also the simplest: breathing.

Taking a few slow, deep breaths can help lower your heart rate, relax your muscles, and clear your mind. Try this before a family gathering, while wrapping gifts, or even standing in line at the store. A moment of calm can reset your entire day.

Move Stress Out of Your Body

Physical activity is one of the best ways to manage stress, and you don’t need a gym to get started. Walking, stretching, or enjoying the many trails around St. George can quickly shift your mood.

Even short bursts of movement—like a walk through your neighborhood to see holiday lights—can help release built-up tension and boost your energy. Pairing activity with time outdoors adds the extra benefit of fresh air and sunshine, which naturally lift your spirits.

Simplify Your Schedule

Stress often builds when we try to do too much. Look at your calendar and ask yourself: What truly matters? Give yourself permission to let go of activities or obligations that add pressure without adding joy.

By prioritizing a few meaningful traditions instead of cramming in every invitation, you’ll create more time for rest and more room for genuine connection.

About the Author

Practice Gratitude and Connection

Stress often pulls our attention toward what isn’t going right. Intentionally shifting your focus to gratitude can change your outlook. Try ending each day by naming one or two things you’re thankful for, big or small.

Connection is also powerful for stress relief. Share your thoughts with a trusted friend or spend time with loved ones in ways that feel genuine and relaxed. Remember, the holidays are about presence, not perfection.

Here are a few more quick stress-relief strategies for the holidays:

• Step outside for five minutes of fresh air.

• Do a simple stretch while waiting for food to cook.

• Listen to calming music in the car.

• Write down your top three priorities for the day, and let the rest wait.

• Laugh. Watch a funny movie, share stories, or simply allow yourself to enjoy lighthearted moments.

The holidays can be a joyful season, but they don’t have to be stressful. By slowing down, caring for your body, and focusing on gratitude and connection, you can transform the busiest time of year into one of peace and renewal.

From all of us at Family Healthcare, we encourage you to give yourself the gift of stress relief this holiday season. After all, the best memories are made when you feel calm, present, and fully able to enjoy them. If at any point you feel overwhelmed, our behavioral health providers are here to listen.

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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Managing Chronic Pain Through the Holidays: Treatment Options and Coping Strategies

By the Vista Healthcare Team

The holiday season is meant to be a time for celebration, but for people living with chronic pain, the season can be a bit more challenging. The added stress of shopping, traveling, cooking, and entertaining, combined with colder winter weather, which aggravates joint pain, can make symptoms difficult to manage and ruin the fun. The good news is that there are practical steps and proven medical treatments available locally that can help you stay more comfortable and enjoy the season.

Why Pain Feels Worse in Winter

Chronic pain often intensifies during the colder months. “When temperatures drop, joints stiffen and arthritis pain becomes more noticeable,” explained Dr. Jon Obray, pain management specialist at Southwest Spine and Pain Center in St. George, part of the Vista Healthcare network. “Add holiday stress on top of that, and many patients find themselves struggling more than usual. That is why we offer specialized rheumatology care through Vista Healthcare with timely access to appointments. Same-day appointments may be available for pain management, so patients do not have to wait for relief.”

Stress hormones can heighten the body’s sensitivity to pain. Long hours on the road or sitting through family gatherings may also increase back and neck discomfort. “We see many patients whose arthritis and autoimmune conditions flare during the winter,” said Dr. Grant, rheumatologist with Vista Healthcare. “By combining advanced rheumatology treatments with coordinated pain management, we can reduce inflammation, improve mobility, and help patients stay active through the holiday season.”

At-Home Strategies That Make a Difference

Simple changes can make daily activities easier:

• Pace yourself. Break holiday tasks into smaller steps and allow time to rest.

• Stay active. Short walks, gentle stretching, or light yoga keep joints flexible and reduce stiffness.

• Use heat therapy. Heating pads or warm baths can soothe tight muscles.

• Reduce stress. Breathing exercises or mindfulness practices help calm the nervous system and lower pain sensitivity.

“These strategies may not take the pain away completely,” said Dr. Derek Frieden, who has cared for patients in southern Utah for nearly two decades. “But they can help reduce flare-ups and give patients more control during the busiest time of year.”

Medical Treatments for Lasting Relief

For many people, conservative measures are not enough. Southwest Spine and Pain offers advanced treatments that can provide long-term relief:

• Injection therapies. Epidural steroid injections or nerve blocks calm inflammation and provide relief for weeks or months.

• Radiofrequency ablation (RFA). This minimally invasive procedure interrupts pain signals and is especially effective for neck and back pain.

• Spinal cord stimulation. This advanced therapy helps patients with nerve pain that has not improved with other treatments.

• Medication management. When appropriate, carefully prescribed medications can improve function and quality of life.

• Coordinated specialty care. Our team includes pain management, rheumatology, neurology, physical therapy, massage, and chiropractic services. We work together to provide comprehensive treatment and can refer within Vista Healthcare as needed to keep you active through the holidays.

“Every patient is different, and it is our job to create a treatment plan that works best for their needs,” said Dr. Bryt Christensen, who specializes in interventional pain management in St. George. “The goal is not just short-term relief. We want to restore function so our patients can do the things they love, like spending time with family during the holidays.”

Staying Active Without Overdoing It

“The holidays often place extra demands on those living with chronic pain, and many feel pressured to keep up even when their bodies need rest,” said Dr. Rick Obray. “With the right combination of medical treatments and activity planning, patients can stay engaged in traditions while also protecting their health.”

When to Seek Help

If pain is interfering with sleep, mobility, or emotional health, it may be time to consult a pain management specialist. Same-day appointments may be available at the St. George clinic because, as their team emphasizes, “Pain can’t wait.”

The holidays do not have to be defined by chronic pain. With a combination of self-care, advanced pain management treatments, and expert support from both pain specialists and rheumatologists, you can reduce discomfort and focus on what matters most—like celebrating with loved ones.

To learn more about treatment options in St. George or to schedule an evaluation, call or text (435) 656-2424.

Southwest Spine and Pain St. George | 2891 East Mall Drive, Suite 101 | St. George, UT 84790 | 435-656-2424 | https://www.vista-hc.com/stgeorge-vmc-pain

Hurricane Location: 25 North 2000 West, Suite 8 | Hurricane, UT 84737 | 435-635-0174 Cedar City Location: 2311 N. Main Street | Cedar City, UT 84721 | 435-586-2229

On September 11, 2025, local firefighters honored the first responders who gave their lives on 9/11/2021 by climbing 2,071 steps, the number of steps it took to reach the top of the World Trade Center. It takes 6.2 full climbs of the Tech Ridge staircase to match the height of those towers.

Climbing the Dragon’s Tail

A Fitness Challenge with a View

By Tiffany K. Gust, MS, Exercise Physiologist

The Tech Ridge Staircase—nicknamed the “Dragon’s Tail”— has quickly become one of St. George’s most unique fitness destinations. With 333 steps rising above the desert floor, the climb offers both a physical challenge and a sweeping view of red rocks and sky. Stainless steel railings, integrated lighting, nearby parking, and restrooms make this landmark accessible for locals and visitors alike.

Staircase Etiquette

The Dragon’s Tail attracts both fitness enthusiasts and families, so practicing good etiquette ensures everyone enjoys the climb. If you’re moving quickly, stay to the right and allow others to pass. Step aside during breaks to keep the path clear, and avoid walking side by side in large groups. For those bringing children or dogs, keep safety in mind. Small children should remain close or be assisted on the steep steps, and dogs should stay on a short leash to avoid blocking other climbers.

Motivation for New Climbers

If you’re new to stair climbing, don’t be intimidated. Start slow,

rest as needed, and remember that every step is progress. Set small goals: first climb five steps and then climb ten, gradually increasing as your endurance builds. Over time, you’ll notice gains in strength, stamina, and confidence.

Leave No Trace

Public spaces thrive when everyone cares for them. Follow “leave no trace” principles: pack out trash, respect the desert environment, and help preserve this space for others. “Unfortunately, the concrete already shows some vandalism,” noted Brad Buchanan, Director of Community Engagement at Tech Ridge. “Scratching or marking the surface of the stairs is costly to repair and diminishes the experience for all. Please report vandalism to law enforcement.”

Hydration is Key

The desert’s dry climate can dehydrate quickly, especially with exertion. Fatigue, dizziness, and muscle cramps are signs you may need water. Bring a filled water bottle, sip often, and aim to climb in the cooler hours of the morning or evening.

Warm-Up: Dynamic Stretches

Warming up helps prevent injury and prepares your muscles for the climb. Try these three movements before you begin:

1. Leg Swings: Hold onto something sturdy and swing each leg forward and backward ten times.

2. Lunge with a Twist: Step into a lunge, rotate your torso toward the front leg, and repeat ten times per side.

3. High Knees or Knee Hugs: Jog in place, driving your knees up high for thirty seconds. To modify, bring one knee up at a time and hug it gently for a brief moment.

Cool-Down: Recovery Stretches

Finish strong by cooling down with these stretches:

1. Standing Forward Fold: Hinge at the hips, reach toward your toes, and hold twenty to thirty seconds.

2. Quad Stretch: Pull one ankle toward your glutes while balancing on the opposite leg; hold twenty to thirty seconds per side.

3. Calf Stretch: Step one foot forward, keep the back leg straight, and press into a wall; hold twenty to thirty seconds.

A Community Icon

The stairs were officially opened on January 26, 2025, when the City of St. George held the first annual Dragon’s Tail Stair Climb Challenge. Since then, the Tech Ridge Staircase has quickly become an iconic community fitness hub. “The stairs are a place of inspiration and challenge,” said local resident and avid stair climber Janet Shanklin. “On my

first visit, I started second-guessing my stamina at the 200-step sign. As I slowed to catch my breath, I looked around and saw people of all ages and fitness levels making the climb, some with limitations and some with furry friends. Come and join the many who climb the Dragon’s Tail. You won’t regret it.”

The Dragon’s Tail isn’t just a staircase, it’s a symbol of community, resilience, and wellness. “The staircase has brought our community together around health, nature, and shared challenges,” noted Brad Buchanan. “Whether you’re climbing for fitness, for fun, or simply for the view, you’ll find yourself part of something bigger: a growing tradition of health and connection in St. George, Utah.”

What Is Crazy?

By Jay Bartlett

Having worked at Bicycles Unlimited for many years now, I have run into this scenario several times: someone will come in interested in buying a bike and say, “I want a mountain bike, but I’m not going to do anything crazy.”

Matching the right bike to the person who’s going to ride it is part of the sale, and gathering insights into how and where someone is going to ride is vital. But for the life of me, I don’t know what “crazy” means.

The word itself is subjective, and the variety of things you can do on a mountain bike is numerous and personal—everything from wildly flinging yourself off a twenty-foot drop to quietly riding along a gravel path. The beauty of mountain bikes is their versatility.

So, where does the line get drawn? First off, the bike itself isn’t the instigator of crazy acts of daring—that’s what friends are for! Putting a beginner on the most advanced downhill bike and pointing them down a World Cup racecourse isn’t going to make them want to try and ride it once they see how steep, loose, rooty, rocky, and crazy (?) it is.

When I watch the Red Bull Rampage competitions, with their seventy-foot gap jumps, knife-edge cliff rides, and super-steep fall lines, I think, “Those cats are crazy!” But I get it. It surely must be scary for them at times, but they wouldn’t do it (probably) if they weren’t confident in the skills they have honed for years— so it’s not so crazy to them.

When I started mountain biking way back when, people were already doing some pretty wild big-mountain riding. But other than a few VHS tapes of these daring feats, that type of riding wasn’t really on my radar, since mostly what we rode were old cow or dirt bike trails that only afforded a bit of air time on naturally occurring jumps in the trail. I was never one to fling myself down the side of a mountain or go for big gap jumps. That stuff was crazy. Or was it?

There are other forms of crazy, depending on your point of view. For instance, I really like pushing myself on what I consider long rides. Thirty, forty, fifty miles at a time? Count me in! But for some, that sounds more than a little nutty—to ride yourself out into the wilderness for hours at a time, coming home fully spent, dirty, and somehow happy. Consider as well that there are plenty of riders who would call my “long rides” short! Now those people are crazy!

Then there is cross-country racing—going as hard as you can for ten to twenty miles: heart rate redlined; lactic acid burning through muscle tissue; sweat pouring; average speeds so fast and exertion so high it would leave most mortals blown up in the first few miles, limping back to the pits and slumping into the nearest chair for the rest of the day—all this in an attempt to be the fastest around a given course chockfull of obstacles and very steep climbs. Crazy? Perhaps.

Here’s a thought: maybe doing something crazy isn’t a bad idea. Doing something that seems a little crazy to you means stepping out of your comfort zone, and that’s how you progress. Just don’t go too crazy. That seventy-foot gap jump isn’t even on the table if your longest jump to date is two feet!

Crazy or not, do what you like. The important thing is to have some fun. And it just so happens, bikes are fun . . . crazy.

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.

From Fairways to Dental Implants: Why Quality Always Wins

By Dr. William Plumb, Plumb Dental

I remember my first set of golf clubs that I bought with my own money. I was younger and just starting out on my own. Money was tight, and a set of golf clubs did not occupy the same category as groceries, gas, or tuition. I looked around on eBay and other sites where I might score a deal on some hand-me-downs, but I struggled to find the right fit. I’m tall, and I needed my clubs to be lengthened slightly.

I came across a website that sold knockoff clubs. I could get a whole set for about $150, including woods, wedges, and even a bag. The day the clubs arrived was glorious! I tore open the box and admired the shiny steel. They looked just like the Callaway Big Berthas I had seen in the store. I was so excited.

Not long after, I was lining up a drive on the number three tee box. After a couple of practice swings, I addressed the ball and swung. I made contact with the ball, but something didn’t feel right. I looked up and watched in horror as the head of my driver went sailing out onto the fairway.

We’ve all had similar experiences. They teach us that you typically get what you pay for and that a cheap knockoff is rarely as good as the real thing. In 2021, Callaway spent $68 million on research and development for their golf clubs and balls. They spent more than $25 million just in the first quarter of this year. Not to single out Callaway—similar investments are made by TaylorMade, Titleist, and even Ping, which reserves

10 percent of annual profits for research and development.

And that’s why these companies put out a superior product. They invest to have the best design, materials, and manufacturing processes. Then, the next year, they invest more to make it even better. These investments make a huge difference in the feel of the club and in the efficient energy transfer from club to ball during the swing.

In golf, you have the top brands and you have the knockoffs, and there’s really no comparison. The same is true in dentistry. It seems like every week, representatives from different companies come to my office, trying to sell me on products or materials that will save me money. They show me their research, boasting competitive workability, longevity, or cosmetics.

I noticed that all these different companies were comparing their product to a single brand—the brand I currently use. My response is always the same: Do I want to save a few bucks, or do I want to use the material that all these other companies are trying to duplicate? What would I want to put in my body—a well-researched, innovative product or a less expensive copy?

Implant dentistry is one area where innovation is happening in real time, right before our eyes. One company, headquartered in Switzerland, is called Straumann after its founder, Dr. Reinhard Straumann. The company started in 1954 as a research facility studying alloys used

to build watches. Today, they are the global leader in implant technology.

A few years ago, Straumann invested about $377 million in research and development. Their implants are stronger, integrate better into bone, and have the best connection system on the market. Several offices in town, including my own, place Straumann implants, and they are awesome! The only downside is that they cost more—but what would you want in your body? To me, it’s worth the investment.

I’ve said it before: members of this community are fortunate to have access to so many talented providers who are modern, well-trained, and kind—who genuinely want the best for their patients. These dentists study systems and techniques, instruments and materials, products and procedures in order to provide the highest quality of care. It may not be the cheapest way to go, but it’s what we’d want if we were the patient.

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.

St. George Dreams

Buy Now or Build Later?

The Washington County Home

By Misty Greathouse

Ah, Washington County, Utah—where red rocks whisper “manifest destiny” and your wallet screams “reality check.” As of October 2025, this sun-soaked slice of Dixie is a buyer’s bazaar: median home prices sat at $530,000 in September, a modest 1.9 percent uptick from last year. But should you snag a readymade home or roll the dice on a custom home? Let’s spar over the perks, pitfalls, and price tags.

Buying: The Swift Score

Picture this: You’re sipping prickly pear margaritas by Zion’s edge, keys in hand today. Buying trumps building in speed—homes fly off shelves in about sixty-nine days on average. No dusty delays from permits or picky subcontractors. Plus, established neighborhoods mean mature yards (no more battling tumbleweeds) and instant community vibes—think block parties, not blueprint battles.

In the past three months (July through September 2025), around 450 homes sold county-wide, with medians holding steady at $529,000 in St. George alone, up a touch year-over-year.

Price per square foot? A lean $292 for recent closes, ticking down slightly from 2024’s peaks. While I prefer keeping buyers around $200 per square foot, that’s like snagging a deal on vintage Levi’s—pre-worn, perfectly priced.

Showdown

Building: The Bold Gamble

Do you dream of a solar-powered she-shed with a kiva fireplace? Building lets you architect your utopia, from smart-home guts to infinity-edge pools. But beware the black hole of budgets: Utah’s 2025 build costs clock $200 to $220 per square foot for buildergrade bliss, ballooning to $300 to $500 for luxe finishes. Add land at $80,000 to $150,000 an acre, and you’re staring down $450,000+ for a 2,000-square-foot starter, potentially on par with or pricier than buying a move-in-ready McMansion at $292 per square foot once you factor in lots, fees, and overruns.

The Numbers Don’t Lie: A Quick History Lesson

Flashback: From 2020’s pandemic boom ($350K medians) to 2023’s peak ($650K+), prices soared 80 percent on remotework rushes. Now? A cooling down: inventory up 30 percent, sales year-to-date averaging $605,000, down 2.68 percent. Buyers hold the hammer; builders, the headaches.

Verdict? It’s a close call. Buying wins on speed and simplicity, letting you settle in fast without construction chaos or surprise costs. But building shines for personalization and potential savings: at $200 to $220 per square foot, a custom 2,000–square-foot home could run $50,000 to $180,000 less than a comparable buy after land and fees, if you nail the budget.

Weigh your timeline against your dream spec sheet, then chat with local Real Estate Broker and General Contractor Misty Greathouse to crunch your numbers. In Washington County’s glow, home is where the smart choice is.

Cloud-Based Phone Systems:

A Game Changer for Business Communication

By Richard Preston, Preston Office Solutions

Cloud-based phone systems are transforming how I communicate, collaborate, and serve customers. I’ve seen firsthand how they offer real-world advantages over traditional premises-based phone infrastructure. As technology and workplace culture evolve, I think a lot about remote work, flexible schedules, and the need for seamless communication. For me, these systems have become essential for delivering reliable, scalable, and feature-rich business communications.

Enhancing Flexibility and Mobility

One of the biggest benefits I’ve experienced with cloud-based phone systems is the freedom they give me and my team. We can make and receive business calls from virtually anywhere— our main office, branch locations, home offices, or even while traveling. As long as there’s an internet connection, we’re always connected. This “anytime, anywhere” access allows me to embrace hybrid and remote work models, keep distributed teams working together, and respond quickly to customers.

Cost Efficiency and Predictable Expenses

Moving to the cloud was a game-changer for my budget. I no longer have to worry about major upfront investments in hardware, phone servers, or specialized maintenance. Instead, I pay predictable, subscription-based fees. This subscription model makes budgeting much easier and has significantly reduced communication costs—everything from eliminating internal wiring to cutting down on international call expenses. Plus, my provider takes care of maintenance and updates, which keeps my system current and secure without surprise costs.

About the Author

Scalable Growth and Easy Management

Another thing I love is how easily cloud phone systems grow with my business. Adding new users, seasonal staff, or locations is quick and doesn’t require rewiring or new equipment. Scaling back is just as simple. This flexibility is perfect for when my business grows or adjusts seasonally. Managing everything through a web portal means I can make changes on my own without needing advanced IT skills.

Advanced Features and Seamless Integrations

Using a cloud-based system also gives me access to advanced features I once thought were only available to large enterprises— voicemail-to-email, auto-attendants, conference calling, call analytics, and CRM integrations. These tools make my team more productive, improve the customer experience, and help us stay organized. I especially appreciate how easily the system integrates with my email, calendar, and collaboration tools, which streamlines my day and reduces the time spent switching between apps

Superior Reliability and Business Continuity

Reliability is huge for me, and I’ve seen how cloud providers deliver. They invest in redundant infrastructure across multiple data centers, which keeps calls running even during local outages, natural disasters, or cyber incidents. If one location goes down, calls are automatically rerouted—minimizing downtime and keeping my business running smoothly no matter what happens

Security and Regulatory Compliance

Because I work with sensitive information, I take security seriously. Cloud phone systems offer strong protections, including encryption, advanced threat detection, and robust authentication. Leading vendors also follow industry-specific regulations, which helps me stay compliant when handling private information—an absolute must in sectors like healthcare or legal services.

Why I Chose Cloud Phone Systems

As a business owner with teams frequently out in the field, I know how critical it is to stay connected no matter where we are. I was so impressed with what cloud technology could do that I brought a cloud phone system into my own business. The result has been game-changing—my team can connect from anywhere, respond faster, and collaborate more effectively. Most importantly, our clients now enjoy a smoother, more reliable experience, which helps us deliver the level of service they expect and deserve.

Preston Office Solutions is more than just a print solutions provider. As a dependable IT partner, the company delivers a comprehensive suite of technology products and services—all designed to support the success and growth of every client. To learn more about how a cloud phone system can benefit your business, contact Preston Office Solutions at (435) 628-2997 or visit their website at www.prestonoffice.com

Richard Preston, Owner and CEO of Preston Office Solutions in St. George, Utah, has been a trusted name in business technology for over forty years. Under his leadership, Preston Office Solutions has earned a solid reputation for exceptional sales, service, and support of office multifunction printers and large-format printing products across Southern Utah and Southern Nevada. Preston Office Solutions is more than just a print solutions provider. As a dependable IT partner, the company delivers a comprehensive suite of technology products and services—all designed to support the success and growth of every client. To learn more, contact Preston Office Solutions at 435-628-2997 or visit www.prestonoffice.com

Utah Tech University’s Institute for Continued Learning Fosters Lifelong Learners

By Stacy Schmidt

Ever-curious lifelong learners Diane and Denis Lyman were elated to discover Utah Tech University’s Institute for Continued Learning (ICL) when they moved to St. George, Utah, more than a decade ago. They eagerly signed up for ICL to soak up all the learning opportunities they could. With more than 950 loyal members, ICL offers a rich variety of experiences to enhance participants’ overall well-being through affordable classes and social opportunities.

“We took a lot of classes,” Diane said. “We took as many as we could take, really. It was like giving kids ten dollars to go to a candy store. We were like, ‘Wow! Look at that!’”

With a longstanding interest in geology, one class they particularly enjoyed was the ICL geology class taught by Dr. Rick Miller.

“When you go to Rick’s class, the whole world opens up,” Diane said. “He’s a great teacher, and he’s so fun!”

As part of the class, the Lymans became intrigued by what they learned about

Iceland’s shifting tectonic plates, so they had to check it out. They traveled to Iceland to see firsthand the geological phenomenon they had learned about through ICL. “We could walk down a little valley that actually opened up to the ocean, and we heard some divers could put one hand on one plate and one on the other.”

But they didn’t stop there. Fascinated by this important subject matter, the Lymans decided to help fund a geology program at the University. “You’ve got to have a geology department at Utah Tech,” Diane said. “This region has some of the most amazing geological formations on the planet!”

The Lymans have continued to make a significant difference at Utah Tech, contributing to the women’s softball team as well as giving scholarships to students in need.

Although she’s been slightly less involved in ICL since her husband passed away, Diane still highly recommends the program, saying it greatly impacts your health and builds camaraderie.

“You have to have an inquisitive mind of sorts and find out what’s out there in this world,” Diane said. “When you get an education, it broadens your world so much, and we’ve got the time to do this!”

She said Denis’s motto was always, “Education is your best friend.”

“I totally agree with that,” Diane said. “I love learning. I eat it up like chocolate.”

With more than seventy classes, clubs, and events, ICL has top-notch instructors who volunteer their time and expertise. For more information about Utah Tech University’s Institute for Continued Learning, visit icl.utahtech.edu

About the Author

Stacy Schmidt is the Assistant Director of Public Relations for Utah Tech University.

Born and raised in Utah, Stacy earned her bachelor’s degree in Communications at Weber State University and a master’s in Interdisciplinary Studies from Southern Utah University. Beyond the Utah Tech campus, Stacy enjoys biking, hiking, paddleboarding, and hammocking in the stunning surroundings of Southern Utah.

Prevention Is Key to a Happy, Healthy Heart

By Lisa Larson

It’s the number one killer in the progressive world today, and yet if you consider what most people are doing to keep heart disease at bay, their actions indicate the answer is “not much” or “not enough.”

“I think we have become numb to the repeated reminders about heart disease prevention,” explained Dr. Blake Gardner, structural heart disease cardiologist at St. George Regional Hospital. “We live in an excess of comfort. Sometimes those indulgences that allow us to live in ease are not good for our heart.”

Heart disease, which leads to heart attack and stroke, is so prevalent that it’s difficult to find anyone who hasn’t been touched by it. Unlike infectious diseases, heart disease will find you wherever you are. “You can’t run from it,” Gardner said. “Other than some sort of trauma, it can take your life faster than anything we know of.”

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.

While it’s true you cannot run from heart disease, running—or anything that elevates your heart rate—is actually one of the preventive steps to take. The other—and arguably more important—element of prevention is diet. “Diet is 90-plus percent of the equation,” Gardner said. “You don’t have to eat a bland, boring diet, but moderation is key in reducing the risks.” Although it takes time to adjust, Gardner said people can retrain their bodies to feel full after smaller amounts of food. He also suggested adopting a diet more in line with the Mediterranean diet, which promotes eating more vegetables, fruits, legumes, and fish and eating less red meat, less processed sugar, and fewer refined grains.

“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.”

“Ideally, it would be nice if everyone in the country had an opportunity to sit down with a nutritionist and talk about the importance of what, when, and how much they are putting into their bodies,” Gardner said. But if a regular visit with a nutritionist is not possible, it is paramount to establish a good relationship with a primary care physician and comply with whatever advice is given. “Primary care physicians are on the front lines with people, helping to prevent problems,” Gardner said. “By the time a patient gets to a cardiologist, it’s almost too late.”

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

About the Author

Gardner noted that the most effective time to prevent heart disease is actually in childhood, with some studies showing the impact of childhood dietary habits playing out seven or eight decades later. However, even in adulthood, it is not too late to undo the damage done to the body by poor dietary and exercise habits, if people are willing.

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.”

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.”

“When someone comes in after a massive heart attack and we snatch them from the brink of death, there is often some motivation to make changes,” Gardner said. “Prior to that, people don’t seem to pay as much attention.” Gardner suggested adhering to four main prevention tips: smoking cessation, healthy eating, exercise, and regular visits with a primary care physician. From there, doctors can discuss the possibilities of medications to minimize or stabilize arterial plaque.

“Some disease processes are going to occur no matter what, but portions of heart health are not necessarily like that,” Gardner said. “So much can be done with basic prevention.”

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.

Lisa Larson is a freelance with a background in relations and public speaking and a for sharing great stories. You Lisa with downtown carousel or one of the area’s hiking trails. She reading and baking, and she is looking with running. You can find Lisa on Twitter @ LisaGLarson or at www.

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.

Monday - Friday: 9 a.m. - 7 p.m. Saturday: 10 a.m. - 2 p.m.

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The Good News of Gratitude

By Annelies Newman, RDN, CD

Are you ever surprised by the simple answers in life? If a solution seems too easy, don’t brush it off too quickly. The solution to a problem often lies in being consistent—and it is through consistency that the benefits are reaped.

For example, you gain weight when you eat more calories than you burn. Drinking or eating an extra 100 calories daily might not sound like much—it’s roughly the equivalent of a single cup of fruit juice or soda—but over the course of a year, those daily 100 calories can add up to a weight gain of ten pounds. The reverse is also true. Eating just 100 calories fewer than your body uses each day could lead to a ten-pound weight loss over a year. The key is careful, consistent effort. Research also shows the benefits of consistency that are tied to our state of

mind. Studies reveal that keeping a daily gratitude journal or writing thank-you cards can improve sleep, decrease blood pressure, and encourage other healthy behaviors that lead to even more benefits.

Consistent effort may keep you on track with a daily walk or exercise routine. Maybe it helps you resist a tempting snack in favor of a healthier, more satisfying option.

Being consistently grateful can also have a wide range of emotional and physical health benefits. David Steindl-Rast, a Benedictine monk, once said, “The root of joy is gratefulness. But it is not joy that makes us grateful. It is gratitude that makes us joyful.”

I recently read a children’s book about a girl whose mother’s dying gift was 1,000 hand-painted thank-you cards. The mother

believed that the best legacy she could leave her child was the gift of gratitude, and she trusted that her daughter would be able to cultivate this quality through the gift she was giving. The girl began thanking everyone with anonymous cards, which were delivered by her caregivers. In the process, she started to notice the good things others were doing, even in the smallest acts. Her gratitude lifted her spirit and filled her with joy.

I have wondered whether gratitude is as effective if we simply think about what makes us happy. Gratitude involves expressing appreciation to someone else. It can be a thank-you card, a small text, a hug, or a kind word. Something about the act of expressing gratitude seems to make it more powerful than merely recording it in a journal—though

journaling is still an effective way to improve mood. If possible, sharing your gratitude with others may do even more, not only for you but for them as well.

Overcoming life’s most difficult challenges —such as eating disorders—often involves a mental shift toward gratitude. While recovery takes time and professional help, therapists encourage acceptance and appreciation for how our bodies function as a way to redirect the mind from comparison to appreciation. It’s a simple concept, but it requires mental effort and practice to build those new brain pathways.

Intuitive eating is also taught to individuals recovering from eating disorders. At its core, it encourages people to enjoy and appreciate how food tastes and smells, to focus on the way our senses experience

eating. It builds awareness of what the body needs and how it feels when those needs are met. In essence, it teaches us to eat so our bodies can say, “Thank you for taking care of me.”

When I finished my degree, I attended a small gathering where we discussed healthy eating. I remember feeling eager to share how simply we could improve our hearts, minds, and bodies. Then an older man in the group commented on the need to share with those who have less. Suddenly, focusing only on the personal benefits of healthy eating seemed less important. Perhaps sharing with others who have less than we do is one of the best ways to grow gratitude for the healthy food we already enjoy.

I remember a night in Africa, sitting on a simple chair with a mismatched spoon— likely one of only a few the family owned. They were so poor, yet they served us before feeding their own children, who ate with their hands. I have never felt more gratitude for a meal, not even at Thanksgiving, than I felt that night eating a humble bowl of “samp and beans.” We prayed over the food and ate our portions gratefully. I could hardly find the words to thank our hosts, and I felt more deeply the words I was speaking—even more than when I would thank my own mother— because I saw the sacrifice it required. Gratitude becomes easier when we recognize sacrifice.

Another memory comes from a photograph my husband took after an elk hunt. While some may find it unsettling, I remember looking at the picture, seeing the animal’s eyes and its majestic antlers, and feeling overwhelmed with gratitude for the meat its life provided. It was a sobering moment, and the emotions still remain vivid. We lose that sense of connection when meat is simply purchased, neatly packaged, from a store.

For centuries, people have taken the time to “say grace” before meals. While many families still do, I would emphasize pausing long enough to feel genuine gratitude for the food we have. Let go of thoughts about whether you like it, whether it matches your diet, or whether it is healthy enough. We all go through seasons when we eat better—or worse—than at other times. Regardless, can we cultivate gratitude for food in any circumstance?

I often wonder how to help my children feel grateful for their food. Learning about farmers, understanding where food comes from, growing it ourselves, and letting them help with harvesting all make a difference. I also encourage them to use their senses to see it, touch it, and taste it. I remind them to let their taste buds enjoy “the party in their mouths.” I try to make their favorite foods but not too often. There is a delicate balance in offering the things they love without making them commonplace.

Gratitude for the most basic things— those things we take for granted day after day, meal after meal, snack after snack—reminds us of our universal need for nourishment. There are countless books that weigh in on our food choices: what is healthy, what is not, what keeps us thinner, what helps us live longer, what brings us true healing. Believe me, I read them constantly. But I also know that in our preoccupation with food rules and self-judgment, we often overlook one of the most powerful healing emotions available to us: gratitude.

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!

The Doctors’ Volunteer Clinic: Caring for the Underserved

By Scott Allen, MD, and Deanne Staheli, Clinic Director

For more than twenty-five years, the Doctors Volunteer Clinic has quietly filled a critical gap in Southern Utah’s healthcare system. Founded in 1998 in a spare bedroom at the Dixie Care and Share, the clinic has grown into a lifeline for thousands of uninsured and low-income residents across Washington County and beyond.

The clinic provides primary care, mental health services, and dental care for those living below 250 percent of the federal poverty level. Unlike most healthcare facilities, it operates entirely on donations and grants, without a single dollar of federal funding. Forty local physicians, along with dentists, specialists, and mental

health providers, volunteer their time to ensure patients get the care they need.

Beyond general medical care, the clinic offers specialty services in areas such as urology, nephrology, orthopedics, rheumatology, endocrinology, ENT, women’s health, podiatry, and optometry. Every visit is offered on a donation basis, making care accessible to those who would otherwise go without.

Mental health support is also a core part of the mission. The clinic provides counseling, medication management, and a daily open appointment at noon for individuals in crisis—whether facing suicidal thoughts or other urgent behavioral health concerns.

Dental care, too often out of reach for the uninsured, is provided by volunteer dentists who perform extractions, fillings, and even root canals. Translation services are available for patients whose first language isn’t English, helping remove barriers to care.

In line with its mission of volunteer care, the clinic is a training center for medical, physician assistant, and nursing students from local universities.

What began as a single room has become a cornerstone of compassion in our community—a reminder that healthcare doesn’t have to be a privilege but can remain a calling.

For more information on the Doctors’ Free Clinic or to make donations, visit their website at volunteerclinic.org

Diabetes and Your Eyes

By Dr. Eric Drake, Southwest Vision

Delivering difficult news to a patient about their eyes is never easy. One of the most frequent discussions we have with our patients concerns bleeding on the retina. While there are several possible causes, the most common is from uncontrolled blood sugar. In fact, many people first learn they have diabetes during an eye exam.

Diabetes has become a true epidemic in the United States, currently affecting about 10 percent of the population. The numbers continue to rise at an alarming rate, and our local community is not immune to this trend. The majority of individuals with diabetes—90 to 95 percent—have type 2 diabetes. Risk factors include obesity, poor nutrition, lack of exercise, and family history.

Chronic elevation of blood glucose damages blood vessels over time. The eyes contain the body’s richest network of tiny capillaries, followed closely by the kidneys, hands, and feet. This is why the most common complications of diabetes include retinopathy (bleeding in the back of the eye), kidney disease, and neuropathy in the hands and feet.

Diabetic retinopathy is one of the leading causes of blindness in the United States, and about one-third of people with diabetes are affected. Unfortunately, the condition often develops without noticeable symptoms. For this reason, it is critical that everyone with diabetes have a comprehensive eye exam at least once a year or more frequently if recommended by an eye doctor. Early detection is essential, as it may preserve vision that could otherwise be permanently lost. Diabetes can also increase the risk of other eye complications, including cataracts, glaucoma, blurred vision, and even strokes within the eye.

If you are concerned that you may have diabetes, have a family history of the disease, or have diabetes but have not had an eye exam in the past twelve months, we urge you to take action today. Contact your primary care physician and your eye doctor—it could save your sight and possibly your life.

About the Author

SouthWest Vision is located at 965 E 700 S, St. George, Utah. Call us at 435-673-5577 or visit us online at www.SouthWestVision.com.

Dr. Drake was born and raised in Santa Clara, Utah. He is a graduate of Dixie State College (Utah Tech University), Utah Valley University, and Pacific University College of Optometry, where he received clinical honors and an award for outstanding academic achievement and clinical excellence. He is a member of the American Optometric Association and the Utah Optometric Association. He loves Southern Utah and serving those in our community. He spends as much time as possible with his beautiful wife and their four amazing children. He also loves spending time outdoors fishing, hunting, playing golf, and coaching his kids’ sports teams.

Low-Impact, High-Reward

Hydro Treadmill Therapy for Pets

By Anita DeLelles, LMT

If you’ve ever had an injury and your doctor suggested physical therapy, you know how much it can speed up recovery. Our pets can benefit from a very similar treatment: hydrotherapy on a water treadmill. It may sound technical, but it’s simply controlled exercise in water, and it can make a world of difference for pets recovering from injuries, surgeries, or certain health conditions.

How a Hydrotherapy Treadmill Works

A hydrotherapy treadmill is a specialized piece of equipment designed for pets. Imagine a glass or acrylic tank with a treadmill inside. Your dog or cat is placed in the tank, and once they’re comfortable, the tank fills up around them with warm water. The water level can be adjusted, depending on the pet’s size and needs, but is typically filled to about shoulder height.

Therapy begins when the treadmill starts moving. Because of the buoyancy of the water, your pet’s body weight is reduced, making it easier for them to walk or jog without putting too much stress on their joints or surgical sites. At the same time, the resistance of the water gives their muscles a workout, helping build strength and coordination in a safe, controlled environment.

Why Veterinarians Recommend It

Veterinarians may recommend hydrotherapy treadmills for a variety of reasons, including:

• Post-surgical recovery: Pets recovering from knee surgeries (such as cruciate ligament repair), hip replacements, or spinal surgery often need gentle, low-impact exercise to regain strength.

• Arthritis management: Senior dogs and cats dealing with arthritis or degenerative joint disease benefit from movement that relieves stiffness without worsening pain.

• Weight management: Overweight pets can exercise safely in water without the strain of carrying extra weight on their joints.

• Neurological conditions: Pets with nerve damage or spinal issues may need to retrain their muscles and coordination, and water therapy provides support while they practice.

• Athletic conditioning: Even healthy, active dogs (such as agility competitors) sometimes use hydrotherapy treadmills to build endurance and strength without over-stressing their joints.

The Benefits of Hydrotherapy for Pets

Hydrotherapy isn’t just about getting wet; it comes with real, measurable benefits:

• Reduced pain and swelling: The warm water soothes sore joints and muscles.

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

• Improved mobility: Pets that are limping or stiff often begin moving more smoothly.

• Muscle strengthening: The resistance of the water builds muscle in a safe way.

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.

• Faster recovery: Post-surgical pets can regain strength and coordination more quickly.

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!

• Confidence boost: Some pets that were hesitant to move due to pain regain their enthusiasm for walking once they realize it feels good.

It’s also worth noting that many pets actually enjoy hydrotherapy. Dogs, in particular, often find the warm water relaxing, almost like a spa day. Cats can be trickier customers, but with patient handling, even some felines learn to tolerate—and occasionally enjoy—the process.

Things to Keep in Mind

As beneficial as hydrotherapy is, it has some limitations. Here are a few cautions:

• It is not for every pet. Pets with open wounds, uncontrolled heart conditions, or severe skin infections may not be good candidates.

About the Author

• Professional supervision is key. Hydrotherapy should always be overseen by a trained or certified therapist. It’s not something to attempt at home in a kiddie pool.

• It takes time. Just like physical therapy for humans, results usually come with multiple sessions over weeks or months.

• Cats may need extra patience. Some cats will never enjoy water, so sessions may be more stressful for them than for dogs.

Hydrotherapy treadmill therapy is a gentle but powerful tool that helps dogs and cats regain mobility, ease pain, and build strength. Whether your pet is recovering from surgery, managing arthritis, or simply needs a safe way to get back in shape, water therapy offers a path to healing that is both effective and compassionate. Think of it as a blend of exercise, spa treatment, and rehabilitation all rolled into one splashy session.

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.

To schedule a free wellness assessment for your pet, call 435-275-4536 or stop by WOOF! Wellness Center & Training Academy at 3199 Santa Clara Drive in Santa Clara, Utah. To learn more, visit woofcenter.com

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.

So you memories paw-some

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.

Premiere Pet Fitness Center in St. George

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

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

For woofcenter.com, Academy

Healing the Hidden Damage: Addressing TBI and Concussion with Hyperbaric Oxygen Therapy

By Chris Andrew, NP, FMHC

Seven years ago, I moved to St. George for the abundance of rock climbing, canyoneering, and mountain biking. Unfortunately, even with proper helmet use, the sports we enjoy here carry a higher risk of head injury.

A recent study shed light on the long-term impact of head injuries: people who have experienced a traumatic brain injury (TBI) are 24 percent more likely to develop dementia. Even a single concussion raises dementia risk by 17 percent. Moreover, multiple head injuries and greater TBI severity increase the overall risk of subsequent neurodegenerative decline, including chronic traumatic encephalopathy (CTE), dementia, and Parkinson’s disease.

Why is this? Your brain is suspended by cerebrospinal fluid, so rapid deceleration can inflict microscopic tears on blood vessels, axons, and neurons. Translation: you don’t have to directly hit your head to sustain a concussion. This shearing damage triggers a cascade of neuroinflammation.

There are no approved drugs to reverse TBI damage. Current recommendations emphasize brain rest for twenty-four to fortyeight hours, followed by a gradual increase in daily activity as tolerated. However, the high rates of dementia, Parkinson’s, and CTE following TBI suggest that rest alone is not enough. I recommend a more proactive approach:

• Optimize sleep (seven to nine hours nightly) to allow for deep rest, which promotes clearance of inflammatory by-products.

• Adopt an anti-inflammatory diet rich in vegetables, fruit, nuts, fatty fish, and olive oil—helpful for nearly everyone, braininjured or not.

• Eliminate oxidizers such as nicotine, alcohol, refined sugars, and ultra-processed foods.

What technology can help? Hyperbaric oxygen therapy (HBOT) combines increased atmospheric pressure with oxygen delivery. Patients relax inside a pressurized chamber while breathing oxygen, allowing for significantly higher concentrations of O₂ absorption within the body. Repetitive HBOT exposure naturally stimulates multiple healing mechanisms.

The brain is the most sensitive organ to oxygen levels, and HBOT aids in TBI recovery by (1) providing the oxygen essential for cellular energy production, (2) encouraging neuroplasticity— the brain’s ability to rewire, (3) reducing inflammation, (4) stimulating repair pathways, and (5) enhancing stem cell activity.

Optimal results are achieved when HBOT is initiated within twelve hours of a TBI, and some patients need only five sessions. However, even individuals years after a TBI who completed forty HBOT sessions experienced significant improvements in memory, attention, processing speed, executive function, and overall thinking ability. How many sessions are best? It’s essential to consult a certified hyperbaric clinician for individualized treatment.

For instance, one concussed patient came to me ten months after her car crash. She struggled with difficulty focusing, staying on task at work, low energy, and symptoms of depression and anxiety. After twenty HBOT sessions, she reported complete resolution of these problems.

Having witnessed the power of oxygen under pressure firsthand, I am committed to taking a proactive approach to healing should I ever experience a TBI. After a TBI or concussion, what will you do to protect your brain’s future?

For more information on hyperbaric oxygen therapy or to make an appointment, visit saintgeorgehyperbarics.com, call (435) 627-6640, or email info@saintgeorgehyperbarics.com About the Author

Watching Students Grow: A Teacher’s Privilege

By Shannon Mondry

As 2025 draws to a close, I find myself reflecting on my dojo and my students. One of the greatest privileges of being a martial arts instructor is watching students grow—not just in strength or skill but as people. When a new student steps onto the mat for the first time, they are often shy, curious, and a little unsure of what they’ve signed up for. They may not yet realize that the time we spend training together will become more than just a lesson in punches and kicks. It will become a lesson in focus, perseverance, and character.

Children who come to the dojo are often just learning how to sit still, tie their belts, and follow instructions. Simply lining up straight or bowing in at the right time feels like an accomplishment. But something changes with every class. Their posture grows stronger. Their eyes shine a little brighter. They begin to understand that discipline isn’t about being told what to do—it’s about choosing to do the right thing on their own.

As the months go by, each student faces new challenges: longer combinations, faster drills, more difficult kata. I see the frustration flash across their faces when they don’t get it right the first time. But I also see the moment determination takes over. They reset their stance, take a deep breath, and try again. That perseverance—learning to push through when something feels hard—is what turns a white belt into a black belt.

I love helping students learn to look others in the eye, not as a form of judgment but as a way to connect and show confidence. At first, many of them glance away quickly, uncomfortable with the idea. But over time, something shifts. They hold that gaze longer, and it becomes natural. The same thing happens when I ask them to look at themselves in the mirror to check their stance or posture. At first, they avoid it, worried about how they look. Eventually, they learn the mirror isn’t there to criticize; it’s there to help them improve. And when I see them finally stand tall, meet their own eyes without flinching, and make an adjustment without judgment, I’m thrilled.

As these same students progress in their skills and move into young adulthood, life begins to bring bigger milestones. They start talking about driver’s education: nervous about the test, worried about mistakes. That’s when I remind them that what

we practice in the dojo—staying calm under pressure, keeping focus when distractions are everywhere—is the same mindset they can use behind the wheel. Martial arts has already taught them to control both body and mind; driving simply becomes another place to practice that discipline.

That same confidence carries into school dances and social events. Everything we’ve learned together—respect, self-control, dignity—teaches them how to move through life with assurance. Confidence isn’t just for the mat; it’s for the moments when life asks you to step forward, speak clearly, and stand tall.

As the years go by, that confidence matures right along with them. Before long, they’re preparing to graduate from high school and sharing plans for college, missions, or careers. It’s the bittersweet moment every teacher knows: realizing that the students who once stumbled through their first katas are now stepping into adulthood. I still see the children who struggled, but now those same students carry a quiet strength that tells me they’re ready for whatever comes next.

Martial arts is so much more than learning technique. It’s learning to focus when the world is noisy and to get back up after being knocked down—literally and figuratively. It is discovering that you can do something you couldn’t do before.

As I watch my students grow, I don’t just see martial artists—I see leaders. I see young people who meet challenges with courage, who understand the value of steady effort, and who have built the mental toughness to persevere until they succeed. Seeing them mature into strong, focused, determined adults is one of the greatest rewards of teaching—and one of the deepest joys of my life.

About the Author

Shannon Mondry is the head instructor of Southern Utah Wado Kai Karate, a traditional Japanese karate school. She holds a fourth-degree black belt and operates an officially licensed dojo through the Japan Karate-do Federation. For more information, visit www.SouthernUtahWadoKai.com.

The Art of

Wintering

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

Winter invites us to slow down, restore, and nurture ourselves more deeply. In Traditional Chinese Medicine (TCM), this season is associated with the Kidneys, which house our essence, vitality, and longevity. When we align with the energy of winter, we replenish our reserves and emerge into spring with greater resilience and vitality.

In recent years, the idea of wintering has gained attention—not just as the literal season but as a metaphor for life’s quieter, harder, or more restorative times. To winter well is to honor the natural cycles of stillness and renewal rather than resisting them. This concept fits beautifully with TCM, which views winter as a time for conserving energy, cultivating rest, and going inward.

The Kidney Connection

The Kidney system in TCM goes beyond the physical organ. It represents our deepest energy reserves, our jing (essence), and our capacity for growth, reproduction, and healthy aging. During winter, it’s especially important to protect and strengthen Kidney energy. Signs of imbalance might include fatigue, low back pain, cold hands and feet, urinary issues, fearfulness, or a sense of deep depletion.

By supporting the Kidneys now, we build the foundation for vitality in the seasons to come. Wintering, in this sense, means nourishing our essence so that life can bloom again in spring.

Food as Medicine

Winter is the perfect time to emphasize warming, grounding, and nourishing foods. Think soups, stews, and slow-cooked meals that gently warm the body and support digestion. Some Kidneynourishing foods include:

• Black beans, kidney beans, and lentils

• Root vegetables like carrots, parsnips, and sweet potatoes

• Dark leafy greens such as kale and collards

• Seaweeds and mineral-rich broths

• Walnuts, sesame seeds, and chestnuts

Moderate use of warming spices like cinnamon, ginger, and clove can enhance circulation and keep the cold at bay. Avoid excess cold or raw foods during this season, as they can weaken digestion and drain energy.

Rest and Renewal

Wintering is, at its heart, about permission to rest. Just as nature conserves energy, we too benefit from slowing down. Sleep a little longer, give yourself space for stillness, and allow time for quiet reflection. Practices like meditation, qigong, or gentle stretching support Kidney health by cultivating calm and grounding energy.

If you’re someone who struggles with fatigue, winter is not the time to “push through.” Overexertion can deplete Kidney reserves and leave you vulnerable to illness or burnout. Instead, honor your body’s signals and lean into restorative practices.

Warmth and Protection

From a TCM perspective, cold is considered pathogenic. Protecting yourself from harsh winds and cold temperatures is essential. Keep your lower back and feet warm—two areas closely tied to Kidney energy. Scarves, warm socks, and extra layers aren’t just cozy; they’re preventative medicine.

Emotional

Wellness

Winter is linked with the emotion of fear, and when Kidney energy is out of balance, this can manifest as anxiety, worry, or insecurity. Gentle practices like journaling, therapy, or supportive conversations can help keep emotions flowing. Cultivating gratitude and mindfulness balances fear with trust and inner strength.

Happy Wintering

To winter well is to honor stillness, nourishment, and reflection. Rather than resisting the season, we can use it as an invitation to slow down and rebuild. By embracing the art of wintering from a TCM perspective, you not only protect your Kidney energy but also prepare for a vibrant spring ahead.

This winter, let yourself rest, restore, and remember. Wellness is not about doing more but is often about doing less.

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.

Intermittent Fasting Through the Holidays

By Coleen M. Andruss, MD

The holiday season is here—a time when many people worry about how to manage their eating habits. Just as clothing and hair styles seem to circle back around, so do diet plans and nutritional ideas. Intermittent fasting is once again in the spotlight.

While it may feel like a new trend, fasting has been practiced for centuries, often for religious or spiritual reasons. Today, intermittent fasting takes on many different forms, depending on the individual. The key is to keep an open mind and choose an approach that supports your health, safety, and overall well-being.

Approaches to Intermittent Fasting

Historically, intermittent fasting has been practiced in several ways:

• Alternate-Day Fasting: No food is consumed for twenty-four hours, followed by a day of healthy eating. This cycle repeats every other day.

• Time-Restricted Fasting: Eating is limited to a specific window each day, typically a sixteen to eighteen-hour fast with a six to eight-hour eating window within a twenty-fourhour period.

• Five:Two Fasting Method: Eating normally for five days, followed by two consecutive days of complete fasting.

• Crescendo Fasting: Fasting for twelve to sixteen hours at a time, usually overnight and into the morning. This method involves eating three meals daily, avoiding snacks, and never eating after dinner. It is considered a more conservative approach and is often recommended for those who may experience negative effects with long fasting periods—

especially women, who may experience hormonal shifts when fasting. Hormonal imbalance can lead to insulin resistance. Since insulin helps cells absorb glucose for energy, reduced effectiveness means the body stores the excess glucose as fat, often around the abdomen.

Benefits of Intermittent Fasting

Intermittent fasting requires discipline, so it’s important to start slowly and define your “why.” The benefits are well-documented and include:

• Weight loss. Many studies show participants losing up to 15 percent of their original body weight. This is partly because fasting promotes fat burning after about six hours and partly because shortening the eating window naturally reduces daily calorie intake.

• Reduced inflammation. Chronic inflammation is linked to conditions such as diabetes, stroke, heart disease, dementia, osteoarthritis, and some neurological disorders. Research shows that fasting lowers pro-inflammatory markers, including homocysteine and C-reactive protein, which contribute to plaque buildup in the arteries.

• Improved survival and longevity. Fasting promotes autophagy, a process in which the body clears out damaged cells, boosts immune function, and strengthens defenses against bacterial and viral infections. It may also help regulate circadian rhythms—our internal “body clocks”—which affect sleep, hormone balance, and metabolism. Better rhythm regulation can support healthy aging and extend life expectancy.

• Reduced cancer risk. Fasting may trigger apoptosis, or programmed cell death, leading to more consistent cellular turnover and lowering the likelihood of cancerous cells developing. Some studies suggest short-term fasting can reduce the risk of breast and ovarian cancer.

• Better insulin sensitivity. As we age, cells often respond less effectively to insulin, leaving blood sugar slightly elevated. Elevated insulin also increases leptin, the hormone that signals satiety. Too much leptin can damage receptors, leading to leptin resistance—where the brain no longer receives the “I’m full” signal. Fasting reduces insulin spikes, helping to regulate leptin and restore healthy signaling. Additional ways to improve insulin sensitivity include eating more fiber, limiting carbohydrates to fresh, high-fiber sources, and drinking plenty of water.

Who Should Avoid Intermittent Fasting?

Intermittent fasting is not for everyone. Pregnant or breastfeeding women, children, adolescents, and those who are underweight or malnourished should avoid it.

People with certain medical conditions— such as type 1 diabetes, hypoglycemia, or those requiring medication with food— should also refrain. While conservative fasting can be beneficial for menopausal women, prolonged fasting may disrupt hormonal balance. Always consult your healthcare provider before starting a new fasting regimen.

Tips for Success

If you decide to try intermittent fasting, ease into it gradually, and keep your purpose in mind. To stay on track:

• Avoid snacking and stick to your fasting windows.

• Never eat after dinner.

• Drink plenty of water. Many times, what feels like hunger is actually thirst.

• Fill meals with thirty to forty grams of complete protein, a small amount of healthy fat, and lots of fiber to feel satisfied between meals.

Intermittent fasting is not just a diet, it’s a lifestyle. With consistency, it can support your health year-round, even during the holiday season. Be healthy, happy, and safe!

About the Author

Dr. Coleen Andruss practiced as an internist for ten years and has specialized in weight management for twentynine 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 UTAH’S INTERPLANETARY PLAYGROUND

Mars Motifs, Lunar Vistas, and Dirty Devils

By Mark Wade

In the sun-scorched central Utah desert, a legend lingers on the lips of the locals. Imagine it is the 1890s, and a Green River sheriff, spurs jangling, leads a posse on the trail of Butch Cassidy’s Wild Bunch. Their destination is the convoluted Dirty Devil River basin, a hideout so vast and twisted that even the most capable lawmen could become disoriented. At Robbers Roost, Cassidy’s gang holes up for the winter, seemingly untouchable at the edge of this maze of canyons.

As the story goes, the posse stumbles into this rocky snare, only to find themselves lost, starving, and desperate. From a high perch, Cassidy—pleased with the upper hand—spots their plight. With a sly grin, he calls down, offering directions for escape on one condition: the sheriff and his posse pledge never to return. A deal is struck, and the outlaws keep their secrets.

This tale of desperadoes and unforgiving terrain weaves a mythic thread through the wilds surrounding Hanksville, Utah. Just west of this remote desert outpost, the landscape unfurls into a gallery of geologic marvels that have doubled as sets for several sci-fi movies. At an elevation just over 4,000 feet, Hanksville’s arid climate is best experienced in nonsummer months, when the sun’s glare softens and the vistas come alive.

Mars and Moonscapes

West of Hanksville, the earth loses its terrestrial ties with captivating scenes straight from the planet Mars or our own desolate moon. The terrain offers a surreal canvas of eroded spires, crimson buttes, and sinuous slot canyons that defy earthly norms. Names like Factory Butte, Blue Valley Spire, Goblin Valley,

San Rafael Swell, Little Wild Horse Canyon, Ding and Dang Slot Canyons, and Caineville Mesa pepper the map, each a portal to an alien world. Then there’s Blue John Canyon, infamous as the slot where adventurer Aron Ralston endured his 127-hour ordeal, his arm pinned by a boulder.

To soak in these vistas, seek out scenic overlooks such as Angel Point, Moonscape Overlook, Cathedral Valley, or Burr Point. Some views are reachable only by highclearance vehicles or a sturdy pair of boots. Local outfitters can guide you on backcountry treks through this outlaw territory, where even seasoned posses once faltered.

Pack smart, plan meticulously, and let Hanksville’s unearthly topography pull you into its orbit.

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.

Choosing Charity: A Path to Stronger Families and Deeper Peace This Holiday Season

By Matt Eschler, PhD, LMFT

From the beginning, James wanted nothing more than a marriage built on love and affection. When he was first married, he envisioned a home filled with laughter and meaningful conversations with his wife that strengthened their marital bond. But in reality, his relationship with his spouse was anything but harmonious. Arguments flared over trivial matters, pride and stubbornness crept into every discussion, and James often went to bed feeling frustrated and isolated. No matter how much he wished for calm and connection, the chaos seemed to follow him.

Stories like James’ remind us that the relationships and life we hope for don’t simply happen—they require reflection and intention. With the holiday season approaching, bringing with it the prospect of spending more time with those we love, it seems like an excellent time for each of us to reflect on our life’s purpose. In past articles, I’ve suggested that your governing purpose is the guiding star for your life’s direction—the standard by which you hold yourself accountable.

When I discuss life’s purpose with my clients, family, and friends, one theme consistently stands out more than anything else: those I talk with want peace, kindness, and love in their day-to-day lives. The longing for these qualities is universal, but the path to truly experiencing them requires more than wishing—it requires aligning our lives with the principles that make them possible.

There is a natural progression from understanding the principle that underlies a specific desire to experiencing that desire in our lives. In other words, if I want peace, love, and kindness in my life, I must first identify the principle or “law” that brings these qualities and then actively live in accordance with it. Only by doing what is required can I cultivate the very things I seek. If James wants to have peace, love, and kindness in his marriage, he must live by the law of charity—the embodiment of peace, love, and kindness—in his interactions with his spouse and with others. By definition, the principled character trait of charity is selfless, enduring love. Charity is the purest concern for another’s well-

being, expressed through compassion, generosity, and kindness. If you cultivate charity, you will extinguish pride and unhealthy ego, contention will disappear from your life, and you will learn how to respond in ways that lift your entire family system toward the light.

Charity Cancels Contention and Increases Love

Some fear that charity offered but not reciprocated makes a doormat out of the charitable one. I promise you that if you consistently trust in the principle of charity and put in the work of responding with charity, the reward will be this: change will happen because the darkness of contention cannot stand up to the light of charity. Charity has the power to transform relationships, and it does so in very specific ways.

• Charity reframes your motive.

When we act with charity, love—not pride or ego—becomes the driving force behind our actions. Instead of focusing on “winning” or being right, our attention shifts to understanding, serving, and uplifting others. This shift in motive changes the way we interact in conflict, allowing conversations to move toward connection rather than division.

• Charity slows reactivity.

Charity encourages us to pause before reacting, giving us space to respond thoughtfully rather than impulsively. Gentleness and deliberate slowing interrupt the automatic escalation of arguments, diffuse tension, and create opportunities for

empathy and compromise. Over time, this practice builds a habit of calm, constructive communication.

• Charity validates the other’s worth.

Every person wants to feel seen and valued. Charity reminds us to recognize the dignity of others, even in disagreement. By validating someone else’s perspective and showing respect for their feelings, we can find common ground and reduce the harmful effects of conflict. When contention erodes value, charity restores it.

• Charity creates safety.

When people feel safe, they are more willing to be honest, listen, and engage in meaningful dialogue. Charity fosters an environment of emotional and relational safety, where conversations can lead to resolution, understanding, and mutually agreed-upon solutions. In this way, love becomes both the foundation and the outcome of every interaction. When we choose charity, we say: “I value you more than winning this argument.”

As Thanksgiving and Christmas bring us together with our loved ones and remind us to reflect on our blessings, I challenge you to pause and consider the people who surround you. Think of ways that exercising charity can propel you toward relationships that include peace, love, and kindness. Ask yourself: Would I rather compete to “be right,” or would I rather be charitable and become the change I want to see?

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.

About the Author

Give Yourself the Gift of Forgiveness

By Brigit Atkin

“To err is human; to forgive, divine.” This well-known aphorism was penned by English poet Alexander Pope in his 1711 poem An Essay on Criticism. This phrase suggests that forgiveness is not an ordinary human trait but rather a quality that belongs to a higher power: a God-like attribute. It is a common tendency to think that forgiveness can happen only when the offender first apologizes. Sadly, this doesn’t always happen. Therefore, forgiveness is your responsibility. While forgiving another might be difficult, it is necessary for your own peace and progress. It is one of the greatest gifts you can give yourself.

To forgive is not to excuse the other person. It is to free yourself from the burden of carrying what no longer serves you. I counsel my clients that forgiveness begins with addressing the painful feelings within him or herself. In other words, you must

first heal the hurt that caused the pain and anger. This starts with acknowledging the emotions that pertain to the incident involved, which brings them out into the light of day where you can look at them. Once you have done that, you can address these emotions. Minor hurts can be addressed very quickly, while deeper pain requires more time.

As forgiveness is a divine characteristic, I encourage clients to invite a higher power when necessary. Ask for heavenly help as you walk through the process of healing. A serious offense often results in a broken heart as well as a damaged sense of self. This does not mean you are broken or that you must steel yourself against the world. It simply means that you ask for divine assistance to reclaim yourself so that you can free your soul from the dreary prison of a closed heart.

To illustrate, I’ll share an experience with a client. A woman came to me with a secret she had carried most of her life. During her childhood, she experienced abuse, and when she sought help from family members, she was rebuked while the abuser was excused. This compounded her sense of victimization. She had already begun practicing the steps necessary to forgive but was struggling to fully let go. What a heavy burden! As she shared her story, an impression came to me that she needed to nurture herself—to feel the care, attention, and love that had been missing in her early years.

We discussed the painful feelings, but then shifted focus to the ways she could care for and value herself. This proved to be the final piece in her healing puzzle. As we explored these practices, something wonderful and miraculous occurred: the

heaviness lifted and the sad feelings disappeared. It was as if she had emptied a dump truck of sorrow onto the floor, where it vanished. The sensation was palpable, and we both recognized that she was free.

Disclaimer: This in no way excuses abuse or the offender. That is a different matter altogether. Forgiving does not mean that you allow someone to continue to hurt you or that you should remain in any relationship that is toxic. An abuser should be held accountable, whenever possible.

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.

This season, as you gather with loved ones and make your gift list for friends and family, please include yourself. If someone has wronged you and you are carrying the burden of hurt and anger, please give yourself the heavenly gift of forgiveness. Free yourself from the entanglements and the heaviness that are not necessary. Not only will you feel lighter, both body and spirit, but you’ll find yourself enjoying life more. The world will become a little brighter, and you’ll feel more of the divine within you.

About the Author Brigit Atkin–Brigit of Brightworks helps

Breaking Free from Relationship Triggers:

How Clinical Hypnotherapy Helps Couples Heal

By Erin Del Toro, CCHT

Do you ever feel like you and your partner have the same disagreement over and over again?

Maybe the argument is about trust issues. Or maybe it’s about finances, parenting, or feeling unheard. Perhaps, instead of loud disagreements, you and your partner are locked in a quiet cycle of disconnection—one that may have been running for years— where nothing is said, yet the silence between you feels heavy and uncomfortable.

Often, a single word or glance sparks a reaction, which sparks a counter-reaction, and suddenly, you’re both trapped in the same unhappy space together, feeling utterly alone. The details change, but the emotions are painfully familiar.

One couple I worked with had been married for more than fifteen years. They explained that every disagreement between them followed the same cycle: she felt he didn’t listen or care the way he should, so she pushed harder for his attention. He felt attacked and withdrew. Although he admitted he often tuned

her out when certain subjects came up, he couldn’t explain why. Both were exhausted by the pattern.

The brain’s job is to keep us safe. When something highly emotional takes place and a thought attaches to that strong emotion, the brain wires them together into a pattern: “I now know this about the world, myself, or others; I can count on it.”

This ability once kept our ancestors alive in the face of danger. But in modern relationships, it can backfire. Our core neural pathways—and the belief “lenses” they carry—are mostly in place by age seven or eight. They are shaped by experiences of acceptance or rejection, praise or criticism, loyalty or betrayal. The subconscious takes a snapshot of these moments and builds automatic responses around them.

As adults, these lenses color how we interpret present-day experiences. A short reply can feel like rejection. A forgotten task can feel like betrayal. Without realizing it, we react to the past instead of what’s really happening in the present. For the

woman in the example above, each time her husband grabbed his phone while she was talking, she felt a pit in her stomach and thought, “Every time I open up, he doesn’t care.” Beneath the surface, her subconscious carried the deeper belief: “I’m not worth listening to. I’m unlovable.”

For him, the words sounded like, “She attacks me no matter what I do.” His subconscious lens, formed long ago, whispered: “People treat me this way because I’m not valuable.”

These lenses don’t have to come from obvious trauma. They can form from experiences that may seem small to adults but loom large for a child. Once formed, they drive emotional reactions in ways that talking and logic alone cannot fix.

Many couples work hard to solve their issues. They read books, practice “I” statements, and commit to listening better. These tools are valuable, but they work only at the conscious level. If the subconscious lens is still active, the trigger will fire again. That’s why couples say, “We thought we solved this, but here we are again.”

It’s not a failure of willpower or love. It’s simply that subconscious patterns can’t be argued away. Because the subconscious drives about 95 percent of our daily reactions, those patterns need to be rewired.

Clinical hypnotherapy provides a bridge into the subconscious, where old belief lenses are stored. In a calm theta brainwave state, the mind becomes safe and open to change.

In session, we:

• Identify the original “snapshot” memory where the belief formed.

• Notice other reinforcing moments that deepened the pattern.

• Reframe the memory from a place of safety and truth.

• Replace old beliefs with new ones, like “I am safe to love and be loved.”

This work rewires neural pathways hundreds of times faster than conscious thought alone.

Through hypnotherapy, the wife in that fifteen-year marriage discovered her parents had often been too distracted to give her attention. Her subconscious

carried a belief of “I’m not important.” Once reframed, the pit in her stomach disappeared, and her desperate push for her husband’s attention eased.

Her husband traced his reaction back to first grade, when a teacher mocked him in front of the class for daydreaming. From then on, “listening” was tied to feelings of inadequacy. Once that memory was reframed, he could stay calm and even enjoy actively participating in the give and take of communication. For the first time, their conversations stayed calm. He no longer felt attacked; she no longer felt dismissed.

For many couples, these triggers can cycle for years or decades, creating frustration, distance, and hopelessness: “If we haven’t fixed this by now, maybe we never will.” But the problem usually isn’t the relationship itself—it’s the subconscious programming keeping both partners stuck in the loop. When those patterns are healed, the cycle breaks.

And while it’s powerful when both partners do the work, change can start with just one. Even if only one spouse seeks hypnotherapy, shifting his or her responses can change the cycle and often will soften the dynamic for both partners.

When couples free themselves from recycled triggers, something powerful happens:

• Conversations become calmer and more productive.

• Trust grows without being shadowed by old wounds.

• Intimacy deepens because both partners can finally see each other clearly—not through the filter of past pain.

This isn’t just about stopping fights. It’s about reclaiming peace, rewriting patterns, and creating healthy connections.

If you find yourself trapped in the same arguments year after year, it may not mean your relationship is broken. It may mean your subconscious is asking to be healed. Clinical hypnotherapy offers a way to clear old lenses, heal hidden wounds, and finally move forward into connection.

If you’d like to learn more about hypnotherapy, what it can do for you, and if it’s right for you, please visit my website at lumatheta.com

Three Signs You Are Caught in a Trigger Loop

• You and your partner repeatedly experience friction over a similar topic.

• You react more strongly than the situation seems to warrant.

• You feel guilt or regret afterward, but can’t stop the cycle from happening again.

About the Author

Erin Del Toro is an ACHE Registered Clinical Hypnotherapist, the owner of Luma Theta 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 and enjoys mountain biking, hiking, playing in the outdoors of beautiful Southern Utah, and spending time with her twin daughters.

Shine Your Light!

By Chris Eschler, Health and Well-Being Life Coach

As the Christmas season approaches, lights are strung throughout the city, in neighborhoods, and within individual homes. Twinkling lights make things magical and beautiful and emit warmth. Perhaps this is why so many love the Christmas season, regardless of religious belief.

The bright Star of Bethlehem is seen as a scriptural prophecy fulfilled—a light shining so brightly it filled the entire sky, a sign that could not be mistaken. Shepherds and wise men traveled from afar, knowing without doubt that they would find the Christ child. The star represents one of many Christmas miracles. For many, it signifies divine light breaking into a dark world, a symbol of the hope found in a Savior, who was born with a purpose to redeem mankind through his light, truth, love, mercy, grace, and great sacrifice. The Christmas star is a call to mirror his light in our own lives.

Each of us carries a portion of divine light—an energy, a vibration, our own unique spiritual glow—that others can feel when they are around us. Much like the star, we break through darkness with the portion of light we carry. The incredible thing is, we choose how brightly our light shines! Much like a lightbulb, we choose the wattage or lumens.

Ask yourself these important questions: How bright is my light? Am I radiating the light I truly want to share?

Although the smallest light can interrupt the deepest darkness, the brighter the light, the more peace and joy it brings. In a world where division overshadows unity and negativity dominates the headlines, your light matters! Inclusivity, regardless of differences, is strength; lower lights standing together create an enormous floodlight. That is why it is so important to nurture your inner glow with love, truth, and compassion. As your light grows brighter,

a portion of divine light—an energy, a vibration, our own unique spiritual glow—that others can feel when they are around us. “

Each

of us carries

your influence deepens. Your spirit feels lighter, you find peace, and others are naturally drawn to you.

Become a Person of Light

Becoming a person of light means living with intention. It’s choosing love when indifference would be easier and offering grace when anger feels justified.

Certain habits can dim your inner glow—things like pride, selfdoubt, blame, contentious thoughts, and negativity. By working each day to rise above these patterns, your light will continue to shine brightly. The following five practices can help:

Practice daily gratitude.

Gratitude shifts your perspective from lack to abundance. Throughout the day, outwardly express appreciation to whom and for what you are grateful. Within a few weeks, you will discover a change not only within yourself but also in those around you.

Serve others selflessly.

Give the gift of time, attention, and help. Because time is limited for each of us, service often requires sacrificing your own needs for the needs of another. But service doesn’t always have to be an all-consuming event; small daily acts of kindness go far. Look for ways to serve without expecting something in return.

Build up others with words and love.

When a person feels loved, they thrive. Offer compliments freely. Words are powerful, so use yours to build, not break. Point out talents rather than weaknesses. Show others that they are important. The simple things count. Just putting your phone down when someone is speaking with you shows that you are fully invested in them.

Make amends and practice forgiveness.

Make things right. Rather than spending your energy on self-defense, repair any damage you have caused, even if unintentional. Say you are sorry, ask for forgiveness, and work on restitution right away. Extend grace when someone has caused you harm.

Increase spirituality. Build positivity and hope.

Pray and meditate daily, listen to uplifting music, read a scripture verse each day, create a Sabbath day for rest and worship, search for truth, find a church or synagogue to attend, watch and read positive material, and limit negative screen and television time.

When you nurture and shine your light, it expands and illuminates the lives around you. It inspires others, creating a ripple effect of growth, hope, and connection. In time, the energy you’ve shared returns, manifesting as blessings and abundance in your own life. Don’t be afraid to shine your light. Remember that extending love and grace is always a good thing, regardless of what someone decides to do with it. So keep on shining!

About the Author

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/.

Hair Loss May Not Be Just Holiday Stress but a Vitamin D Deficiency

By Koby Taylor, PharmD

During the winter months, you may notice an increase in hair loss. Yes, the stress of the holidays can certainly play a role in this, but another overlooked factor may be seasonal habits. Many people who thrive on summer sunshine spend less time outdoors during the colder months, reducing their natural vitamin D production.

Hair loss can be caused by many factors—stress, genetics, age, hormone fluctuations such as menopause or thyroid disorders, other medical conditions, and even medications. But it can also be linked to nutritional deficiencies, especially low levels of vitamin D.

The Role of Vitamin D in the Body

Vitamin D is often called the “sunshine vitamin” because our skin produces it when exposed to sunlight. It helps regulate calcium absorption, bone health, immune system function, and inflammation. But research also shows that vitamin D plays an important role in the growth cycle of hair follicles.

Hair follicles contain vitamin D receptors that influence the production of new hair shafts. These receptors are especially important during the anagen phase, or growth phase, of the hair cycle. Without adequate vitamin D, follicles may struggle to move through their normal growth and shedding phases, leading to thinning or excessive hair loss.

How Vitamin D Deficiency Contributes to Hair Loss

Low vitamin D levels have been linked to several types of hair loss, including alopecia areata, an autoimmune condition in which the body’s immune system attacks hair follicles. Studies suggest that people with alopecia areata often have lower vitamin D levels than those without the condition. Additionally, chronic deficiency can contribute to more general thinning and shedding, often referred to as telogen effluvium.

Research in dermatology and nutrition suggests that vitamin D deficiency can disrupt follicle cycling and impair keratinocyte function. Keratinocytes are the cells in the outer layer of skin that help form the structure of hair, nails, and skin.

Signs You May Have Low Vitamin D

Aside from hair loss, vitamin D deficiency may cause:

•Fatigue and low energy

•Bone or muscle pain

•Frequent illness due to weakened immunity

•Mood changes, including depression

•Slow wound healing

Because these symptoms are often subtle, many people don’t realize they are deficient without a blood test.

What Is Considered “Normal” Hair Loss

Don’t panic if you notice some hair in your brush or shower. The American Academy of Dermatology explains that shedding fifty to one hundred hairs a day is normal, given that we have more than 100,000 hair follicles. This daily shedding is simply part of the natural hair growth cycle and not usually a sign of hair loss. However, if you notice significant thinning or increased fragility, it may be worth checking your vitamin D levels.

Ways to Increase Vitamin D Levels

If deficiency is contributing to hair loss, restoring healthy vitamin D levels may support better follicle function. Options include:

•Sunlight exposure: Spending ten to twenty minutes in the sun a few times per week helps your body naturally produce vitamin D. However, factors such as sunscreen use and skin tone can affect how much is absorbed. As a pharmacist, I’m always reviewing studies, and one from the Royal Osteoporosis Society in Bath, England, offers a simple way to know if it’s the right time of day for vitamin D production: check your shadow. If your shadow is shorter than your height, your body can produce vitamin D. If it’s longer than your height, the sun is too low in the sky for effective production.

•Dietary sources: Fatty fish (salmon, tuna, mackerel), fortified dairy or plant-based milks, egg yolks, and mushrooms are rich in vitamin D.

•Supplements: Vitamin D supplements are widely available and especially helpful for those with very low levels or limited sun exposure. A healthcare provider can recommend the right dosage. I suggest choosing vitamin D3 (cholecalciferol) over D2 because it is more bioactive and remains in the body longer. By contrast, vitamin D2 (ergocalciferol) is plant-derived, less potent, and has a shorter duration of action.

While vitamin D deficiency may not be the sole cause of hair loss, it is a contributing factor worth considering—particularly during the darker winter months when sunlight is scarce and when you are under the stress of the holidays. Maintaining adequate vitamin D levels supports not only hair growth but also overall health. If you’re experiencing unexplained hair thinning, checking your vitamin D status with a healthcare provider could be a simple but powerful step toward restoring both your health and your hair.

About the Author

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.

Inflation Sucks: What Will You Do About It?

By Branden DuCharme, CMT

With the Federal Reserve struggling to return to its 2 percent inflation target, the embers of inflation still hot, and a constant appetite in Washington, D.C., for both increased government spending and tax cuts, the setup for significant monetary debasement (the loss of purchasing power from your dollars) is not only here but has likely already been underway. The only question remaining is: What can be done about it?

Here’s a hint: conventional financial portfolios may not position you for success. Yet investing too heavily in a single idea is not only risky but dangerous. Now, more than ever, your personal financial planning and asset allocation may make all the difference in the coming years.

Here are five asset classes to consider, with some respective pros and cons.

Gold and Precious Metals

This may seem like the boring, old recommendation, but remember that most traditional portfolios hold little, if any, gold or other precious metals. It may work because of the relatively limited supply, general desirability, and historical perception. It is also difficult to track and to tax unjustly, making it harder for the government to escheat your value. The two major risks to consider with gold are future technology and its lack of cashflows providing yield in times of side-ways markets.

High-Quality Residential Real Estate

Because shelter is a basic need, real estate carries natural demand pressure and may provide a hedge against significant inflationary pressures over time. Real estate can also benefit from both the modest use of prudent leverage (mortgages) and the cash-flow yield from rental income.

The cons are straightforward: it is generally tough to sell quickly, tenants can be difficult to manage, expenses can pile up, and it is one of the easiest assets for the government to tax (through property taxes), even on unrealized profits.

3. Bitcoin

Yes, it has been volatile, and yes, it often seems backed only by the next buyer. Unfortunately, as true as that may be, it is not much different from the U.S. dollar or any fiat currency. At

least bitcoin is transparent in nature, and its supply cannot be expanded. That said, bitcoin carries its own risks. For money needed in the near future, it is far too volatile. And there is a real concern—one not discussed enough—that at some point, bitcoin will almost certainly fail as a store of value. It may be decades or even centuries before that happens, but just as we currently trade our dollars for other assets, there may be periods when it becomes more prudent to exchange bitcoin for other assets.

4. A Diversified Portfolio of Large-Cap U.S. Stocks

You may feel the stock market is volatile—and it can be—but that volatility exists only because you are watching the current liquidation price of converting your assets (shares) back into dollars. Your account is not an account of dollars; it is an account of assets that are real and likely productive. As inflation rises, companies can raise prices and continue operating in an inflationary economy. As an owner of those companies, you stand to benefit over time. The primary drawback is short-term economic risk, which can cause volatility in prices. This makes stocks an imprudent hedge against inflation for short-term needs.

5. Liquid Alternatives

The reason they say diversification is the only free lunch in investing is that different asset classes carry unique risks and therefore, take different paths to similar destinations. There are liquid alternative investments that are simply not correlated in that same way or which are not as dependent upon the economic conditions that drive the return profile of other assets. As a result, you can add diversification, helping to smooth your returns and manage overall volatility risk. The downsides are that they may carry higher costs, be more difficult to understand, and lack the tax efficiency of other assets.

Benjamin Franklin famously declared that nothing in life was certain but death and taxes. Poetic as he was, even he may not have envisioned the tax we now pay through the inflation of fiat currency. Paying attention to your exposure across these five key asset classes may help you weather inflation and protect your purchasing power. As always, consult your financial advisor, and begin with your own personal financial plan before making investment decisions.

PIZZA FACTORY

ST. GEORGE PIZZA FACTORY CELEBRATES FORTY-SIX

YEARS OF “CUSTOM-BUILT

The Pizza Factory St. George, located in the historic Ancestor Square, has become one of the most well-known tourist stops in southern Utah over the past forty-six years. “We have customers who say they plan much of their vacation around coming to the Pizza Factory when they come to town,” stated Bill Randall, founder and owner of the Pizza Factory in St. George.

The idea for the Pizza Factory originated during the early 70s when a group of friends traveled to southern Utah for a ski vacation. Finding there wasn’t a pizza parlor in the area, they declared that “the need created an opportunity.” Subsequently, the first Pizza Factory opened its doors in Cedar City, Utah, in 1974. Through the years, the menu offerings have been refined to now include Chicago-style deep-dish pizzas, specialty pizzas, sandwiches, calzones, a fresh salad bar, and deluxe desserts, including custombuilt cookies, smoothies, and more.

After buying out some of the original owners, Bill Randall and Bill Kringlen opened up shop in St. George, Utah, on August 20, 1979.

“We’re here because we love Southern Utah and the people,” Randall stated. “We have a personal involvement with the community and want to continue providing a great place and environment where people can come and enjoy lunch and dinner.”

The Pizza Factory provides its customers with an enjoyable dining experience by making its pizza with only the finest ingredients and toppings possible. “Our emphasis has always been on quality,” Randall continued. “That’s what our customers like, and I guess that’s why we are still around after all these years.”

Menu choices are unlimited with a myriad of sauces and topping combinations from which to choose. The Pizza Factory offers nine made-to-order specialty pizzas in combination with the numerous sauces and toppings available. “Everything is done to order. You can have it your own way— custom-built. We also create our own sauces, and we make them fresh daily. The Pizza Factory provides the one-and-only Factory ambience while dining in our comfortable atmosphere,” Randall explained.

GOODNESS” IN 2025

In 1994, they established the Pasta Factory, a restaurant that allows its customers to create their own signature pasta dishes or to pick one of the many freshly made entrees or salads on the menu. With eight made-toorder specialty entrees in addition to fourteen different types of pastas and seven varieties of sauces and six selections of toppings, your meal will be the ultimate dining experience. The Pasta Factory provides a comfortable, European-style atmosphere while dining inside, or you can opt to dine outside underneath the shade of a canopy.

Over the years, two more Pizza Factory locations have been added, one at Pineview Plaza and one on the corner of Dixie Drive and Sunset Boulevard. These locations offer a combination of the Pizza Factory’s signature, custom-built pizzas as well as their create-your-own pasta dishes. They provide dine-in, take out, and drive through services, while the Pineview location also provides door-to-door delivery service. All Pizza Factory and Pasta Factory locations offer catering, so give them a call when you are planning your next event. The Pizza Factory in Ancestor Square has a large room for parties of all sizes, and the Pasta Factory has a large banquet room for parties, receptions, business meetings, and more.

For more information, call the Pizza Factory at 435-628-1234, or go online and check out their amazing custom-built menu items at stgeorgepizzafactory.com

CLARA

View Dr. & Sunset Blvd. (435) 703-9680

1100 Canyon View Dr., Suite C

Canyon View Dr. & Sunset Blvd. (435) 703-9680

Santa Clara, UT 84765

1100 Canyon View Dr., Suite C

Santa Clara, UT 84765

Fax: (855) 853-3465

Email: rx@rx-fusion.com

(435) 656-2059

Fax: (435) 656-3059 Email:

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