St. George Health & Wellness Magazine March/April 2024

Are You Ready for Some Pickleball?

See Pages 18-23

INSIDE:

Balancing Act: Tips and Tricks for Fall Prevention and Wellness / 30

Hunger Versus Craving, Belly Versus Brain / 38

What is a Cataract? / 45

sghealthandwellnessmagazine.com

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

The way we talk about sexual violence matters. Our words can be used to foster a culture of safety, respect, and equality that stops sexual violence before it happens or to show support for survivors, shutdown harmful misconceptions, promote consent, and practive healthy communication with children. Our voices matter now more than ever. How will you use your voice to help end sexual assault, harassment, and rape? DOVE Center is our local resource for those who have experienced domestic abuse and sexual assault. DOVE can help. Please reach out.

When I think about springtime in southern Utah, I can’t help but think about my teenage years and Chicago— not that I have lived in Chicago (or ever want to live in Chicago), but I do have a nostalgic link to the Windy City. When I was in high school, our cable TV didn’t have many channels, but we did have WGN in Chicago, the home of Chicago Cubs baseball and the iconic voice of the Cubs, Harry Caray.

I loved watching Cubs baseball and listening to Harry Caray’s distinct cadence and unrestrained enthusiasm when calling a game. For me, Harry Caray was a master at creating a shared language and a communal space where stories unfolded and life lessons were inadvertently taught—stories that revealed the deeper truths about our lives, our hearts, and our society.

So, what does Harry Caray have to do with teaching life lessons? To find the answer, we must delve into one particular game, not for its athletic prowess or nail-biting finish but for a moment so subtle it might have gone unnoticed by anyone not attuned to the undercurrents of human connection.

While watching the game on our thirty-two-inch Sony TV, one of the Cubs players, I believe it was Mark Grace, hit a towering foul ball down the first base side. The crowd surged, hands outstretched, as the priceless souvenir headed their way. In the middle of the crowd, a father reached above his sitting young son and effortlessly plucked the ball out of the air with his bare hands. The crowd erupted with applause and shouts of joy as the father, without hesitation, handed the ball to his son. The cameraman panned in on the pair during the exchange, and you could see by both of their expressions that a cherished memory was made, a moment never to be forgotten.

And here’s where Harry Caray, in his inimitable way, transformed a simple play-by-play into a profound life lesson. Caray acknowledged the catch and exchange without missing a beat, but then went a step further. He spoke about the unbreakable bond between father and son, about the love that exists in gestures big and small. He talked about the game, yes, but also about life, the importance of shared moments, and the legacy passed down with an action as simple as catching a foul ball and handing it to your child.

In that instant, Harry Caray taught something vital: life, like baseball, is a series of moments, a collection of innings and outs, strikes and home runs. But its richness doesn’t just lie in the grand slams; it’s also in the foul balls, the quiet catches, the small gestures that might seem inconsequential in the grand scheme but hold immense significance in the tapestry of our relationships. He reminded us that in the grand ballpark of life, it’s not just the runs that count but also the catches, the handoffs, and the shared glances that say, without words, “This moment, this memory, is ours.”

I hope each one of us can remember the lesson Harry Caray taught that day. In its essence, life is a collection of shared moments—each one precious, each one a story worth telling. May we all cherish every pitch, every out, and every catch.

Brendan Dalley Editor Brendan Dalley Editor

For information on advertising or other inquiries, visit our website at www.sghealthandwellnessmagazine.com, email diane.sghealth@gmail.com or call us at (435) 236-2966.

The publisher is not responsible for the accuracy of the articles in St. George Health & Wellness Magazine. The information contained within has been obtained from sources believed to be reliable. Neither the publisher nor any other party assumes liability for loss or damage as a result of reliance on this material. Appropriate professional advice should be sought before making decisions. Outside of our staff authors, articles written by providers or professionals are invited authors and represent the opinions of that particular individual, business, group or organization. If an article is a paid advertisement, we will place the word “Advertisement” or “Advertorial” to identify it as such. ©Copyright 2024.

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

MAYOR’S MESSAGE

The message from St. George residents was unmistakable as a resounding 63 percent of voters approved the General Obligation Trails, Parks, and Recreation Bond (G.O. Bond) on the November ballot. Your mandate was clear: expand and maintain the outdoor recreation opportunities available in St. George.

What is next with the bond? The $29 million in bond money will be issued in two installments over the next several years, which means it’s time to get to work. Here is an update on a few of the projects.

Sunbowl Renovations

The historic Dixie Sunbowl has a special place in our hearts. You feel a certain nostalgia thinking about warm evenings at the Dixie Roundup Rodeo, with cowboys riding saddle broncs and the smell of barbecued burgers wafting through the air.

The Sunbowl is an iconic venue that needs additional, major improvements for it to become the economically viable, year-round facility we all envision. These improvements include new bleachers and a post-tension concrete floor to allow for a wider variety of events and greater usage. The design phase is in progress, and we are excited about the possibilities.

New Parks

Currently in the design phase, the long-awaited Las Colinas Park will serve the community just north of SunRiver and will have many great amenities. In addition to having a larger playground area than most of our neighborhood parks, there will also be a dog park within the park that will include space for both our larger and our smaller canine friends. This dog park will serve the southwestern portion of our city.

With input from the community, we are excited about the possibilities at Curly Hollow Park, just off Tonaquint Drive. The vision is for it to be an adventure-themed community park geared toward teens and pre-teens, with possibilities for climbing, paddle boarding, skateboarding, tennis, and pickleball. This park is also in the design phase.

Playground Replacement

The equipment used in an average playground is expected to last between ten and fifteen years, yet we have playground equipment in commission that was installed in the early 1990s. With that longevity comes challenges. One challenge is that replacement parts are no longer available for the older playground equipment. Another problem: these older playgrounds were not designed to be inclusive of people with disabilities.

Revitalizing an older playgrounds costs an average of $500,000 to replace old equipment with new equipment and install shade and soft-fall surfacing. We have identified eight parks throughout the City that will receive new playground equipment. You will start to see them replaced beginning this year.

As always, we strive to get every last bit of value out of sacred taxpayer money. We will leverage the G.O. Bond funds with RAP Tax money, grants, and parks impact fees to get the best possible value for our community.

Mayor, City of St. George

As the recently appointed interim president of Utah Tech University, I am excited to serve our community and appreciate the opportunity to share updates with you.

Prior to being named the interim president, I served as the associate vice president of executive affairs and chief of staff at Utah Tech University. In this role, I helped implement our strategic plans, which ushered in great growth. Looking forward, my top priority is to maintain our University’s momentum and continue working on the goals outlined in our current strategic . This clear road map for the future of our University is already set in place to guide us through 2025. I look forward to working together to achieve our goals and continue offering quality academic programs that serve our

The best way to achieve our goals is to continue focusing on our students and supporting their success. Utah Tech’s annual Fire & Ice gala has been doing this for the past twenty years by raising support for need-based scholarships. Over the past two decades, the gala has provided scholarships to thousands of students who may not be able to pursue a college education without financial assistance.

As the twentieth year celebration, this year’s Fire & Ice is set to be bigger and better than ever before, bringing all of us together in support of Utah Tech students. Following this year’s gala and auction, Fire & Ice will host a community concert presenting Marie Osmond, with special guest Daniel Emmet, a top ten finalist on NBC’s America’s Got Talent. Headlined by Ms. Osmond, who has spent over six decades entertaining millions around the world through the mediums of records, television, Broadway, talk show host, dancer, actor, author, commercial spokesperson, entrepreneur, and public speaker, the concert promises to be an excellent way to celebrate our students as all net proceeds will go directly to helping students. This impactful event, presented by the Utah Tech University Foundation in conjunction with title sponsor Solente, southern Utah’s newest gated community located in Washington City, is set to take place on Friday, March 22, 2024, with the plated gala beginning at 5:00 p.m. in the Eccles Fine Arts Center followed by the community concert at 7:30 p.m. in the Burns Arena, both on the Utah Tech campus. To purchase tickets to the concert and for more information, visit utahtech.edu/fireandice.

Utah Tech would love to partner with you as we celebrate twenty years of our wonderful community supporting our excellent students. Please consider supporting our students any time throughout the year at giving.utahtech.edu

Courtney White

Utah Tech Interim President

There is a reason we are Rated #1 in Optical Care

“

Out of 5 eye places that our family and foster kids have used, SouthWest Vision is by far the best service, kindest people, and best choices for glasses.

“

- K.S.

MOST AWARDED

DOCTORS IN SOUTHERN UTAH EYECARE and OPTICAL CARE

Discover Career-Driven Education at Dixie Technical College’s Annual “Get the Scoop” Event!

Mark your calendars for Tuesday, April 2! Dixie Technical College is opening its doors for the most epic event of the year: Get the Scoop! Everyone is invited to come check out the campus, meet the instructors, explore the programs, and get a taste of how Dixie Tech is fueling the future workforce.

Bring the whole family and get ready for an evening packed with high-energy fun, hands-on activities, live music, and more free ice cream than you can imagine. Check out all of Dixie Tech’s cutting-edge programs in industrial, medical, construction, transportation, service, computer technologies, and more!

You’ll get to meet the talented instructors who are shaping the

workforce of tomorrow and check out the latest high-tech tools and equipment creating real-world, hands-on education. This event isn’t just about showcasing cutting-edge programs or high-tech equipment—it’s about experiencing the connections that can be made when people are passionate about what they do. Come join the tight-knit Dixie Tech community and discover how we are empowering students to transform their lives through career-driven education.

Whether you’re searching for new opportunities or want to witness how education merges with hands-on career skill training, this is an event you do not want to miss.

So mark those calendars and get ready to join us on Tech Ridge for the ultimate inside look at how Dixie Tech is molding the workforce of the future one student at a time.

By Dr. Douglas Howard

When my grandson was about four years old, his mom taught him about physical health and wellness. He wanted to grow up powerful and strong. He was so determined to take good care of his body! It was impressive. If we offered him any food or snack, he would ask, “Is it good for me?” If the answer wasn’t yes, he would quickly respond, “Nah…That’s not good for my body machine.” This four-year-old boy would decline bad food choices without hesitation or second thought. He thought of his body simply—mechanically. He took full ownership and responsibility. He had no interest in mistreating his Body Machine.

“Where is the wisdom we have lost in knowledge? Where is the knowledge we have lost in information?” –T. S. Eliot

As we mature, we gain more knowledge. We learn that germs, exposure, antibodies, disease, and even some genetics will influence our overall health. In the face of these facts, we gradually lose our innate intelligence and relinquish our responsibility to protect and care for our Body Machine.

As we gain confidence in our newfound knowledge, our mature and sophisticated reasoning whispers to us that our daily choices are minute compared to the great

influences beyond our control. We begin to overthink simple concepts. We overlook the impact of our simple daily habits. The choices we make each day are central to the condition of our Body Machines. As with any other machine, today’s maintenance and care will be a key determining factor in the way your Body Machine functions in years to come.

Over the years, I’ve seen patients who care better for their automobiles than for their own bodies. Would you drive your car for miles after the engine started knocking, or the oil light came on, or the temperature spiked? Would you clip the wires or knock out the light and keep driving? When an alarm goes off in your body, how do you handle it? Snooze it with medication? Ignore it until the alarm goes away? Would you feel comfortable flying in an airplane that got the same attention you give your body?

Life is busy, and it’s easy to minimize the importance of simple daily decisions. I urge you to rediscover your innate intelligence. Reclaim ownership of your Body Machine.

“Simplicity is the ultimate sophistication.” –Anonymous

Real health isn’t complicated. We do have a natural, innate intelligence of what is good for us. In our busy modern world, it may be buried deep, but it is there. To get back in touch with your childish intuition, consider each aspect of your Triad of Health: Chemical Health, Physical Health, and Spiritual Health. Each day, ask yourself: “Am I treating my own personal Body Machine with the meticulous attention, ownership, and care it deserves?”

Let’s crack the hood and decide where you’ll begin your tune-up. Take a minute to review your Body Machine’s Fuel (Chemical Health), its Mechanics (Physical Health), and its Maintenance (Spiritual Health). Can you identify any alarms or signals it may be sending you?

Fuel

Food, water, sunshine, and air are your basic fuels. Are you consuming adequate, quality fuel?

• Do you eat too much or too little?

• Are you getting enough sunshine and fresh air?

• Do you stay hydrated with clean, unadulterated water?

• Do you eat a wide variety of fruits and veggies every day—at least ten servings?

• Do you avoid indulgent foods?

Everything you consume affects your chemical makeup. The materials you supply are used to construct cells. The quality of materials will affect the overall quality and resilience of the final product. Will you be made of good, strong materials that have stood the test of time?

Mechanics

Does your Body Machine keep up with your physical needs and desires?

• Do you listen to alarm signals (thirst, mood, hunger, tiredness, restlessness) and offer proper repairs?

• Are you comfortable with a variety of physical activities and motions such as jumping, walking, hiking, swimming, biking, lifting, and stretching?

• Are you physically comfortable throughout the day without pain medication?

• Are you at a healthy weight where you feel confident and capable?

• Are you working to reduce or stop dependence on medication?

Much of our physical mechanics occur on a cellular level where we can’t see or feel what is happening. In fact, by the time you see or feel a symptom, most of the disease process has already occurred. It’s important to pay attention to minor alarms

and signals and to take appropriate action. Covering up signals with medication, caffeine, and other false solutions leads to big problems over time. Meticulous care and attention will improve your quality of life.

Maintenance

Is your spirit fulfilled, thriving, and strong?

• Do you express gratitude daily?

• Do you interact with others in a positive way?

• Inventory a relationship. What can you do to repair or improve it?

• Have you learned something new or increased a skill today?

• Are you the master of your thoughts, intentionally directing them for good?

Every activity of our mind affects our spiritual health. With a strong, active mind and spirit, you can better care for your Body Machine and use it for good.

It’s actually very simple:

EAT: supply your body with the highest quality materials.

THINK: actively direct your thoughts and improve your mind.

DO: consistently use and care for all your physical parts.

Our body is the tool we use to contribute to our family, our community, and our world. As such, can you think of anything more important than responsibly maintaining it?

Reclaim responsibility and control over your health. Next time you are deciding what to eat, what to think, or what to do, ask yourself: “Is this good for my Body Machine?”

About the Author

Dr. Douglas Howard has been actively involved in health care since the age of fourteen. From medical to chiropractic care, Dr. Howard has studied and practiced many multifaceted forms of healing. His dedication has earned him international recognition and multiple doctoral degrees. As the formulator of Balance of Nature, hundreds of thousands of people worldwide benefit from Dr. Howard’s research. He is a renowned expert in phytonutrition and lifestyle disease, educating the public and health care professionals on the importance of nutrition and its relation to overall health and lifestyle.

NOW IS A GOOD TIME TO OWN A HOME

By the Washington County Board of Realtors®

With 2023 in the rearview mirror and 2024 well underway, goal setting is still a priority, and homeownership shouldn’t be an exception when you’re looking to grow and improve. Whether you’re still on track with your New Year’s goals or you’ve let go of some of those 2024 resolutions, it’s never too late to consider including some of these necessary steps that will help prepare you to become a homeowner.

Climbing interest rates—coupled with high home prices—created obstacles for many potential buyers in 2023, but with interest rates projected to continue to drop this new year and home prices seeing a gradual decline, competition for mid-priced, affordable homes will be your biggest obstacle.

Many potential buyers hold back, worried that “now” isn’t a great time to buy. “The perfect time to buy a home doesn’t exist,” explained Tammy Houchen, 2024 President of the Washington County Board of Realtors. “The best time to buy a home will vary for every buyer. But historically speaking, it’s always a good time to own a home.”

Southern Utah has a thriving real estate market, and the most prepared buyers have the best chance at beating the competition, so now is the time to get ready!

First, you’ll need to verify your eligibility. Pay attention to your credit score and make necessary changes that will improve that score. Along with your credit score, see if there are ways to lower your debtto-income ratio. These are both important factors that play into your eligibility for financing a home purchase.

Gone are the days of the typical 20 percent down payment. With numerous down payment assistance programs available, homeownership is within reach now more than ever. Work with a trusted REALTOR® to explore your options and decide which type of down payment will work best for you.

While working through the options for down payments, it’s also crucial to discuss your budget. A REALTOR® will be able to help you calculate monthly costs to determine your home purchase price range. Having this set monthly budget, along with your down payment and closing costs, will save

time during your home search and position you to move quickly when the right homes come on the market.

Buying a home in Southern Utah doesn’t need to be a complicated or intimidating process, and a trusted, local REALTOR® provides professional guidance and protection that is crucial for a successful home-buying experience. Take time to study the REALTORS® in your area, gather recommendations from trusted friends and family, and find a professional to answer your questions and represent your best interests as you work towards the goal of homeownership.

NO REALLY, WHY IS PICKLEBALL SO POPULAR?

Two Reasons for Its Explosive Growth

By Mitch Dunn, Cofounder, The Pickle Lodge

Perhaps you’ve heard the news: pickleball is popular. Like fastestgrowing-sport-in-America popular, with a 21 percent increase in players between 2019 and 2020. Or, once-in-the-morning-and-onceat-night popular. And, planningmy-vacations-around-it popular. Suddenly, this quirky, fun sport is being played by just about everybody, everywhere.

Its addictive nature is often chalked up as the reason for its popularity. It has a way of burrowing under your skin and making itself comfortable there. You move quickly from playing

the very first time to routinely picking up your paddle as you walk through the house and practicing your groundstrokes.

While the addiction is real though, that’s just the underlying context. So is the fact that it’s amazingly fun. I think there are two powerful but slightly less obvious reasons for the sport’s seemingly unprecedented popularity.

It’s made for learners.

We are born learners. We come into the world and immediately start soaking up intelligence about how the world works. We have an innate drive to learn new things and ultimately, to perfect them. There’s a reason why most of us walk a bit differently than we did when we took our first steps.

Well, pickleball is all about learning. You have to learn the scoring system, which even the most savvy players will admit was more than a bit befuddling when they first stepped onto the court. Zero zero what?

You have to learn how not to pop the ball up in the air, because when you do you will routinely eat it when your opponent takes that simple mistake out on you. Fortunately it’s “just” a wiffle ball, said the guy with ball marks indented into his forehead.

You have to learn how to use that mystical seven-foot-wide area on either side of the net to your distinct advantage. Wait, when can I go in there again? And why is it called “the kitchen”??

And, you have to learn to bounce back from failure, again and again. Pickleball gives you an immediate feedback loop: Hit a poor shot, lose the point. Improve that shot the next time, lose the point. Really improve that shot, win the point. Learn, rinse, and repeat.

As Big Bird, LeVar Burton, and Mrs. McFeely all taught us, learning is fun.

It’s by and large a utopian society. Speaking of common ground, pickleball has a unique way of blinding you to the even more “stark” differences between you and your fellow players: gender, race, age, sexual orientation, or just about anything else. It is routine to play with the opposite sex and folks thirty years your senior all in the same game.

The sport, particularly in its bedrock principle of “open play,” requires us to work together, often with people we have never met or whose political perspectives we couldn’t possibly care less about in the midst of a game. In open play, you show up at the courts and play with whoever else shows up at the courts.

Once on the court, we lose all sense for whether someone is left, right, red, or blue. What we care about is not who they voted for but whether they can hit a buttery third-shot drop that falls dangerously in the deep corner of the kitchen, forcing the opponent to bend themselves in half just to keep the ball in play.

While we are complicit in the polarization of America, deep down we abhor it. It’s exhausting to be angry at your fellow humans all the time. It’s not that much of a stretch to believe that we could apply pickleball’s inherent focus on collaboration to our myriad off-court challenges…

It’s liberating to shed our biases, alter our sometimes painful reality, and work together in an illusory oasis. The sport may not solve all of the world’s problems, but it sure puts them on pause until one of the teams makes it to eleven, win by two.

In other words, pickleball breaks down barriers and places us squarely on the common ground that we wish we were on in “everyday” life.

So…Funny Name, Major Benefits

Pickleball’s gentle learning curve means that everybody can play it. And that’s who you see on the court, everybody. But it’s not just about seeing them, it’s about playing with them side by side.

In addition to the inherently fun, addictive nature of the game, it’s these two things that will both hook you and keep the sport growing for a very long time. The benefits of that growth include healthier, more socially connected people, more vibrant communities, and maybe, just maybe, a society that’s slightly more utopian.

About the Author

After thirty years in Media and Marketing Strategy, Mitch Dunn fell deeply in love with pickleball. Unable to resist its gravitational pull, he launched one of the fastest-growing community clubs in the country in January, 2020. The launch of the Cincinnati Pickleball Club became his foray into the business side of pickleball. He is now the cofounder of The Pickle Lodge, one of the largest dedicated indoor pickleball facilities in the country. With over 800 members, The Lodge is quickly becoming one of the best places to play in the Midwest.

Pickleball Injuries: Play Safe to Stay in the Game

By Tiffany K. Gust, MS

Pickleball has rapidly gained popularity among people of all ages due to its accessibility and fun gameplay. However, like other sports, it comes with its risks of injury.

According to pickleheads.com, 28.8 percent of the 36.5 million pickleball players are between the ages of eighteen and thirtyfour. However, in its study of pickleball-related emergency room visits, the Journal of Emergency Medicine reported that 90.9 percent of all pickleball injuries occur amongst those who are fifty years of age and older.

“Pickleball’s strength is also its greatest weakness,” said Dr. Gian Corrado, Director of Emergency Medicine at Massachusetts General Hospital and head team physician for Northeastern University. “It’s very accessible, so we’re seeing a lot of older people in the sport and a lot of weekend warriors. One prevention tip is just to be in condition.”

While pickleball is generally considered low-impact, certain injuries are common among players. Understanding these injuries and implementing preventive measures can keep you on the court, enjoying the game without setbacks. This article lists the most common injuries, but ultimately, your functional fitness level—including balance, mobility, flexibility, and endurance— will play an important role as to what injuries you may be most susceptible to.

Common Pickleball Injuries and How to Avoid Them

Shoulder Strain

The repetitive overhead swinging motion in pickleball can strain the shoulder muscles and tendons. To avoid this, warm up properly before playing, gradually increasing the intensity of your swings. Strengthening exercises targeting the shoulder muscles can also help prevent strain. Avoid overexertion and take breaks to rest your shoulder during prolonged play sessions.

Elbow Tendonitis

Known as “tennis elbow,” this injury occurs when the forearm muscles are overused. To prevent this, focus on proper paddle grip and technique. Ensure that your paddle isn’t too heavy and that your strokes are executed with a relaxed grip, reducing strain on the elbow. Stretching exercises for the forearm muscles before and after playing can also be beneficial.

Ankle Sprains

Quick, lateral movements and abrupt changes in direction during pickleball can lead to ankle sprains. Wearing proper footwear with good ankle support is crucial. Doing exercises that strengthen the ankles and improve balance can significantly reduce the risk of a sprain occurring. Additionally, being mindful of your footwork and avoiding sudden, jerky movements can help prevent ankle injuries.

Knee Injuries

The repetitive nature of pickleball movements, including pivoting and lunging, can put stress on the knees. To prevent knee injuries, focus on maintaining proper form during movements. Strengthening exercises targeting the quadriceps and hamstrings can provide better support for the knees. Wearing knee braces or supportive sleeves might also be beneficial for players prone to knee issues.

Back Strain

Twisting and bending while playing pickleball can strain the muscles in the back. Engaging in core-strengthening exercises can provide better stability and support for the back. Improving posture and practicing proper body mechanics during play, such as bending at the knees instead of the waist, can also help prevent back strain.

Dehydration and Heat-Related Issues

Pickleball is often played outdoors, exposing players to the risk of dehydration and heat-related illnesses. Staying hydrated before, during, and after play is crucial. Take frequent breaks in shaded areas, wear breathable clothing, and use sunscreen to protect yourself from the sun’s rays. However, be aware that dehydration can occur during indoor play, as well, so dink and drink.

Wrist Injuries

The repetitive wrist movements involved in holding the paddle and executing shots can lead to wrist strain or even tendonitis. Using the right paddle grip and technique is essential. Additionally, performing wrist-strengthening exercises and stretches can help prevent injuries.

Overtraining or playing for extended periods of time without adequate rest can lead to overuse injuries. It is essential to listen to your body and allow ample time for recovery between play sessions. Incorporating rest days into your pickleball routine and cross-training with other activities can reduce the risk of overuse injuries.

While pickleball is a relatively safe and enjoyable sport, being aware of common injuries and taking preventive measures is crucial for players of all levels. Prioritizing proper warm ups, technique, adequate rest, and overall fitness can significantly reduce the risk of injuries, allowing players to continue enjoying the game without setbacks.

Intermountain Sports Performance offers an assessment that helps determine your current level of fitness and identify muscle imbalances to create a customized exercise prescription that will take you from where you are to where you want to be. To learn more, contact Tiffany Gust at Intermountain Sports Performance by calling (435) 251-3733 or emailing tiffany.gust@imail.org

Pickleball is a great way to stay fit and live the healthiest life possible. Remember, staying injury free means more time on the court having fun! I hope to see you there soon.

Warm Ups and Workouts That Will Boost Your Pickleball Performance

By Gini Grimsley, Director of Fitness Product, VASA Fitness

Pickleball is the fastest growing recreational sport in the U.S. for the third straight year, and as the weather gets warmer, the pickleball courts get hotter! The game is easy to learn, fun to do with friends, and can be played well into one’s advanced years. Additionally, people who play pickleball become more active faster, see improved hand-eye coordination, and increase cardiovascular health.

However, if you are not physically strong and prepared, the chance of injury, both acute and chronic, increases significantly. Hips, knees, and shoulders are the most injured body parts on the pickleball court. By dedicating time to warm up before a pickleball match and scheduling training times between games, you can easily set yourself up to dominate your fellow picklers.

Warming up before a Game

Many recreational pickleball players will step on the court and start dinking at the net right away. However, the body needs more time to prepare to play so that you can decrease the risk of injury.

A warm up should not take more than a few minutes and should do more than just get you physically warm. A good warm up prepares the body for the demands of the activity. The following sequence will help you target the key areas of the body involved in a pickleball match:

1. Arm Circles and Shoulder Rotations. Rotate your shoulders forward and backward in large circles. Then, add the arms into the movement to create more range of motion to loosen up the shoulders.

2. Side-to-Side Leg Swings. Hold on to a fence or net post while facing it, and swing one leg side to side, letting it cross your other leg in front and behind to loosen up the hips.

3. Body Weight Lunges with an Overhead Reach. Step back into a lunge (as deep as you feel comfortable), and reach both arms up over your head. Step your legs back together and repeat on the other side.

4. Walking Leg Kicks. While walking forward, swing one leg in a controlled manner and reach your opposite hand to the toe of the swinging leg. Switch legs and continue walking for a few yards.

5. Torso Twists. Stand tall while hugging yourself and gently twist your trunk left and right.

6. High Knees. Take quick, choppy steps forward and backward while lifting the knee as high as you can.

7. Short Shuttle Runs. Lightly jog from one sideline to the other focusing on changing direction with sure footing and letting the leg muscles take the stress of the movement. Increase speed with each set of shuttles.

Now you’re ready to hop onto the court and start warming up your shots.

Superset One

• Dumbbell Goblet Squat: Place your feet shoulder width apart. Keep your back straight and your knees tracking over your toes. Hold the dumbbell with both hands underneath your chin. Sit down into each squat and stand up with control. Complete two to four sets of ten to fifteen reps.

• Single Arm Dumbbell Arm Row: Start with your left knee and hand on a bench with your back flat. Place your right foot on the floor for balance. With the right hand, pull the dumbbell directly to the hip bone. Slowly lower with control. Complete two to four sets of ten to fifteen reps, and rest one to two minutes between sets.

Superset Two:

• Dumbbell Reverse Lunge: Hold a pair of dumbbells by your side and take a step back allowing the back knee to get as close to the floor as you can manage. Step the feet back together and repeat on the other side. Complete two to four sets of ten to fifteen reps.

• Push Up: Starting in a high plank position, slowly lower your body as deep as you can, then press away from the ground with control. You can elevate your hands onto a box or bench if you’re not quite able to do a push up from the floor. Complete two to four sets of ten to fifteen reps, and rest one to two minutes between sets.

Training for Pickleball in the Gym

Like the warmup, a workout that gets your body ready for the pickleball court doesn’t have to be long and tedious. To be quick and agile, a little goes a long way. Try this workout between your next matches:

Superset Three:

• Stability Ball Hamstring Curls: Lie on your back and place your feet on the ball. Roll the ball in and out, driving through your heel on every rep. Complete two to three sets of ten to twelve reps.

• Side Plank with Lateral Raise: Hold a side plank on your elbow and raise a light dumbbell with your top arm. Complete two to four sets of ten to fifteen reps, and rest one minute between sets.

Take a few minutes at the end of each workout to stretch whatever muscle groups feel tight. This will leave you feeling great after a tough session and allow your heart rate to return to normal before walking out of the gym.

Whether you’re brand new to the sport of pickleball or have been playing for a while, keeping your body in good working order will be the key to being able to play for as long as you want. You might even see an improvement in the other activities you enjoy. Happy pickling!

Vision Loss Is Preventable with Regular Checkups

By Lori Wright, CEO, Family Healthcare

A recent study showed that 38 percent of Americans don’t have an eye doctor, 63 percent don’t have vision care insurance, and 58 percent report blurred vision, nearsightedness, and other vision issues. Additionally, one in ten Americans have not been to the eye doctor in six or more years.

These statistics are concerning because the early treatment of disease is more likely to prevent or slow vision loss and blindness. The following are the most common eye diseases where early diagnosis and treatment could improve quality of life and/or prevent vision loss:

Cataracts

Cataracts cause blurred and darkening vision. Left untreated, cataracts will cause eventual blindness. Effective treatment of cataracts will prevent blindness and restore clear vision.

Glaucoma

Glaucoma is caused by damage to the nerve connecting the eye to the brain. While it is a progressive disease, there are many treatments available to successfully slow progression and prevent blindness. It is crucial to diagnose and treat glaucoma early to prevent vision loss.

About the Author

Refractive Errors

Refractive errors, such as nearsightedness, farsightedness, astigmatism, and presbyopia, can lead to vision impairment. Symptoms include squinting, headaches, blurred vision, and problems focusing or seeing at a distance. These symptoms are easily managed with glasses or contact lenses.

Optometry has made significant strides in recent years in the variety and effectiveness of treatment options in preventing vision loss and blindness. The first step is to find an optometrist who meets your needs and plan annual vision checkups. Vision loss can happen gradually or quickly, but either way, regular care and preventative treatment helps ensure that blindness is not the eventual outcome.

Family Healthcare now offers affordable vision care services in St George, Utah. Whether you visit Dr. Dallin Wilson at Family Healthcare or another optometrist, it’s important that you plan for regular vision checks just as you do for oral and medical wellness checks, especially if you are experiencing any of the symptoms described in this article.

Lori Wright is the CEO of Family Healthcare. With more than twenty-five years of experience in community health, she is passionate about developing equity, where everyone is able to 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 patients and the communities that Family Healthcare serves.

Lori serves on a variety of committees across the state and throughout Washington and Iron Counties, including the St. George Area Chamber Board of Governors, Dixie Tech Pharmacy Tech Advisory Committee, and Association of Community Health Center’s Board. She also serves as co-chair of the AUCH Health Center Control Network. She is a Certified Medical Practice Executive by the American College of Medical Practice Executives and has received a BS in Community/Public Health and a Master of Public Administration from the Marriott School of Management.

Crowned Courage with

Janene Burton Takes Unlikely Route to Santa Clara City Council, Senior USA Title

By Marianne Hamilton

When Janene Burton’s flight home from her vacation was delayed by a day, causing her to miss the deadline to get on the ballot for Santa Clara City Council, she took steps—thousands of them—to ensure she’d still get into the race. Despite joining the field as a write-in candidate, Burton garnered the second highest number of votes in November of 2023. It would not be her only crowning achievement.

Burton, a former history teacher, had long been active in Utah politics prior to her move from Sandy, Utah, to Santa Clara. She had served as the state’s Director of U.S. Congressional Term Limits, had logged several years on the state Central Committee, and was president of the Salt Lake City Republican Women’s

Club. After her move to Washington County, Burton became increasingly concerned about the amount of high-density housing being proposed by developers and the need to preserve the historic downtown area. Following the 2022 death of her husband, Burton found herself reevaluating her future.

“After Paul passed away, I realized that I now had time on my hands to give back,” Burton recalled. “I saw that being of service to others would be a good way out of my grief. I’d had a lot of experience on both sides of the aisle and knew how things worked at the Capitol. So when a friend suggested that I consider a run for City Council, it made sense.”

There was just one (major) hurdle: a long-planned trip to Europe would give Burton just one day to file her application for candidacy upon her return. She inquired about submitting the paperwork before leaving but was told it was too early to file. Thus, Burton went abroad as planned, praying she’d make it home by the deadline— only to find her return flight delayed more than eight hours.

“The city offices were long closed when I got home,” Burton said ruefully. “I was back in the parking lot at 7:45 a.m. the next morning with my plane tickets and all the correspondence documenting the delay, but it was too late to get my name on the ballot. I was told I could run as a write-in candidate if I wanted.”

Having worked on several campaigns previously, Burton knew that write-ins typically have a one percent chance of winning any election. Still, she agreed to remain in the race. Then she and two friends devised a unique campaign strategy in which Burton, who holds a masters degree in health and physical education, put her commitment to fitness to the test.

Said Burton, “I went to the Washington County offices and bought the biggest map I could find—one that showed every street name. Then I had yard signs made. We placed them everywhere we could, and I started walking the city to connect with every single household.”

Over the next six weeks, walking nearly seven miles daily, Burton, usually strolling alone, knocked on virtually every door in Santa Clara. Her opening gambit—“Hi; I’m the crazy lady on all the signs who’s running for City Council!”—invariably prompted receptive laughter. Once the ice was broken, Burton engaged residents in conversations about her goals as a candidate and

asked for their write-in vote. For residents who were not at home, she left door-hangers and personally written Post-It® notes. The formula proved highly successful. On Election Day, Burton tallied the second highest number of votes of all candidates, securing her spot on the City Council. “So many people said, ‘Wow, you’re the first candidate who’s ever taken the trouble to connect with me; I’ll vote for you just because you came to my house,’” noted Burton.

Not only did the guerilla-style campaign strategy secure her political win, Burton says she derived physical benefits as well. The daily walks helped to resolve chronic knee problems and were instrumental in taming the type 1 diabetes Burton had been diagnosed with at the age of fifty. “All of that exercise really helped me keep my health in check,” confirmed Burton. “Now I feel like I can better control my condition.”

Burton was sworn in as a new Council member on January 2, 2024. But that would not be the end of her winning streak. Four days later, Burton, the former Ms. Senior Utah and Ms. Senior Scotland Universe, was crowned the new Ms. Senior USA during the annual pageant held in Las Vegas by the Senior Pageants Group. Also taking home a new title was fellow Santa Clara resident Shelley Sybil Gish, owner of The Healing Herb in St. George, who was crowned Ms. Senior Sweetheart USA. The two senior queens (who’ve been close friends since Burton moved into Gish’s neighborhood) agree that competing in senior pageantry has been a boon to their personal lives and to Burton’s campaign.

“It’s about so much more than just trying to win a sash and crown,” Gish said. “It’s about going out on a stage, picking up a mic, and pushing myself out of my comfort zone. And having this new title is so meaningful to me. Hopefully it’s a reflection of who I am and my desire to serve others.”

For Burton, the new crown is a close complement to her new City post. “Everyone on Council has a full-time job; this will be mine. City Council will always be my priority, but through my role as Ms. Senior USA, I want to continue my work as an advocate for veterans and for active aging.

“Mostly,” Burton finished, “I want to motivate women to know that when they’re faced with that ‘one percent,’ they can still step into their ninety-nine percent. We’re all crowned with courage.”

For more information about the Ms. Senior Universe/Ms. Senior USA pageants, visit www.msseniorusa.org.

About the Author

Marianne L. Hamilton is a veteran journalist and marketing writer whose work appears in regional and national publications. When not race walking or teaching water aerobics, she serves on the board of the Art Around the Corner Foundation. She and her husband, Doug, are also coadministrators of the St. George Wine Club, founders and co-directors of the United States Power Walking Association, and race directors for the Huntsman World Senior Games. Marianne was crowned Ms. Senior Universe 2022-2023 and is executive director of the Senior Pageants Group. A proud breast cancer survivor, she is a member of the Intermountain Healthcare Oncology Patient-Family Advisory Council.

IT IS EASIER THAN YOU THINK TO FINANCE A HOME IN A RESORT DEVELOPMENT

By Jessica Elgin, REALTOR®

There is a lot of misinformation out there about financing homes that are in a resort-type community. Last issue, I wrote about the process of buying a home in a resort that is associated with a hotel. This article will focus on financing that home.

Even among professionals in the industry, there is a lot of misinformation about the types of financing available for resorttype units. Realtors and property managers tend to rely on their experiences with condos, vacation rentals, or fractional ownership. Traditionally, these have been harder to finance. However, a resort residence is not a vacation rental or a fractional ownership. It is a residence that happens to be located in a resort that includes a hotel. In some cases, it is actually located in the hotel.

There are a lot of variables that should be considered when purchasing a home in a resort community. First is to remember these are NOT weekly/nightly homes; they are residences that can be put in the reservation program and run by the hotel operator. Most of the time, you can actually live in your resort residence, if you want.

This brings us to the number one question about financing such a unit. When the contract is written, does it require your resort residence to be part of the reservation program? According to Brandon Hanson with Cherry Creek Mortgage, there really is no difference in the financing of one of these homes as compared with a traditional home if the reservation program is not required in the contract.

Now, let’s consider the type of product for which you are obtaining financing. Is this a condo, townhome, or single family residence? The main difference between a condo and a townhome is what you own. In a condo, you own the space within your unit. With a townhome, you own the space plus the land below the unit. A

single family residence (SFR) refers to a property that has only one main living unit on it. There may be a detached casita or garage, but there is only one structure in which someone resides.

Traditionally, lenders will do a lot more due diligence when they finance a condo. According to Brandon Staples with Sun American Mortgage, this can include making sure the HOA has plenty of reserves and that there is enough insurance in place to protect the home owners and their interests in case of mishap.

About the Author

Jessica Elgin entered the real estate market in 2000 as an investor. After having great success, she taught investors how to do the same. Shortly after, she got her Realtor license and quickly gained the elusive Double Grand Centurion Award with Century 21 for being the number five agent for her region in the Southwest United States. Jessica has sold over 800 homes but is better known for her real estate coaching and team development. Jessica now focuses her portfolio on residential resort products.

There are many programs out there for all types of products. The key is finding a lender that understands the product you are purchasing. Both Brandon Staples with Sun American Mortgage (480-244-9002) and Brandon Hanson with Cherry Creek Mortgage (435-668-2840) are great lenders that have a lot of experience and expertise with resort products, and they are both located here in St. George, Utah. If you are considering purchasing a resort product, give either one a call and ask for details about the financing programs available for your unit.

Brandon Hansen

Cherry Creek Region/Utah Principal Branch Manager/Senior Mortgage Originator/NMLS#283559 4782 S. Wallace Drive

St. George, UT 84790

Phone: 435.674.9200 | email: bhansen@ccmclending.com

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.

By Jay Bartlett

I’m a huge advocate for just plain getting outside. There really aren’t many things I would rather do than jump on my mountain bike and ride some sweet trails in the desert or the woods. Breathing in the fresh air, hearing the quietness of not being in the city, catching sight of the local flora. fauna, and funky rock formations—it’s just hard to beat getting “out there.” Outside is a happy place, and countless studies have cited the benefits, both physically and mentally, of unplugging and communing with nature.

However, getting out there isn’t always the easiest thing to accomplish. Sometimes the clock doesn’t have enough hours on it to fit in a ride. Or perhaps the weather is particularly nasty for a stretch. Then there is the time change and the shorter days of winter. And the kids need to get to soccer and gymnastics (why aren’t they just riding bikes?). Or you need to swing by the bank, grocery store, and pharmacy on the way home. Phew! No wonder people have a hard time finding time to ride their bikes!

What I’m saying is there are a lot of things that can get in the way of going outside and enjoying the swish and twist of singletrack under your tires. That’s where the indoor trainer comes in (cue ominous music). For those of you who are not in the know, an indoor trainer is a device to which you connect the rear of your bike. It offers resistance to your pedaling, making precise workouts doable in the comfort of your living room. It also is the most vile machine ever invented when compared with the joy of riding outside.

That is, unless you open your mind to the type of workout it provides and use a couple of tricks to help you keep your sanity while sprinting towards your television knowing full well, however fast you pedal, you will never get there! I speak from experience.

To Trainer Or Not To Trainer

The first time I rode a trainer, I vowed never, ever to do it again. I thought I would do an hour of intervals (a few minutes at a fast pace; a couple minutes of rest; repeat), and so there I was: just me, the bike on the trainer ready to go nowhere fast, and a clock. Do you really know how long an hour is? I’ll tell you, it’s a lot longer when you stare at a clock, especially when you are watching that $%@! secondhand creeping its way around the face—and digital is no better! Many times I thought my clock had broken because there was no way a minute could take that long! Also, my first trainer was very loud, so I couldn’t listen to music or watch a movie as some people will do (a problem solved on most modern trainers). It was only me, staring at that second hand slowing a little more with each rotation.

I swore trainers off for a while after that. I asked, “Why would I want to subject myself to that? I’ll just ride outside.” But, aha! As I said, life gets in the way, and soon, I was needing to get in shape for an event. That’s when I discovered YouTube training videos. I upgraded to a quieter trainer and started “riding along” with cyclist-tailored workouts. Sure, riding outside is forever more fun than a trainer ride, but there is something to be said for a disciplined workout that can be hard to get on a real ride. And studies show interval training is the best way to get in shape if you’re strapped for time.

Is a trainer right for you, or will it make you question all that you hold dear? Hard to say. But I will say this: much like its real-world counterpart, it packs a nice endorphin buzz. Now get out and ride—outdoors or in.

Balancing Act: Tips and Tricks for Fall Prevention and Wellness

By Ashley Butler

Pets. Pickleball. Puddles. These are the top offenders that are causing St. George residents to experience ground-level falls and sending them to the emergency room. What is the solution? Send the pets away, bulldoze the courts, and cancel all weather? Wrong! There are many other solutions and resources to keep you living safely and for as long as possible.

We’ve all taken a fall. Falls are the number-one traumatic injury that brings people into the emergency room at Intermountain Health St. George Regional Hospital. How can a trip to the emergency room or a long hospital visit be prevented? It begins with you. You can save yourself from that first fall or prevent repeat falls by being realistic about what puts you at risk.

A great way to assess your level of risk is to answer the following questions:

• Have you ever frightened yourself by almost falling?

• Do you have any trouble getting up and out of a chair?

• Do you experience regular dizziness or weakness?

• Have you changed your daily activities because they have become too difficult or frightening?

• Does diminishing strength have you missing out on enjoyable activities?

• Has your home started to feel like a dangerous obstacle course?

• Do you stay home because the world has become too hazardous to navigate?

If you or someone you know can answer yes to any of these questions, read on. We have some tools to help.

Falls are notoriously common among older adults. As we age, our muscles weaken, our balance falters, and our reflexes slow. But it’s not just older adults who are at risk. People with mobility impairments, those on medications that can affect balance or blood pressure, individuals with vision impairments, and those with cognitive issues like dementia are all at heightened risk. Recognizing if you are in one of these vulnerable groups is the first step in prevention.

Often, our environment can play a subtle yet significant role in falls. Hazards like loose rugs, wet floors, uneven pavements, poor lighting, and cluttered spaces can be treacherous. Environmental risks, however, are among the most controllable. Simple home modifications, like installing bathroom grab bars, improving lighting, and securing carpets, can significantly reduce the risk of a fall.

Medications can be double-edged swords; they are vital for health but can sometimes increase the risk of injury. Sedatives, antidepressants, and even some over-the-counter medications can put you at risk for a fall. Regular medication reviews with healthcare providers are essential, especially when new medications are introduced.

Maintaining physical health is a cornerstone of fall prevention. Participating in regular exercise that focuses on activities designed to enhance balance, strength, and flexibility, like Tai Chi, yoga, or simple walking, can drastically reduce fall risks. Tailored exercise programs under professional supervision are beneficial for those with mobility issues.

Adequate nutrition and hydration are vital in maintaining muscle strength and overall health, reducing fall risks. A diet rich in calcium and vitamin D is essential for bone health and mitigating the impact of falls.

Regular eye exams ensure that vision impairments are detected and corrected, reducing the risk of falls caused by poor vision. Similarly, appropriate footwear is also important. Shoes should provide good support and have non-slip soles.

Awareness and education are powerful tools. Understanding your risks and taking action to prevent falls will help you feel safer while navigating your daily activities. Being in the know is especially true for caregivers and family members of those at risk. Community programs and resources can provide valuable information and support.

Despite all precautions, falls may still occur, but that shouldn’t make them an acceptable part of aging. With correct information, precautions, and lifestyle adjustments, the risk of a fall can be significantly reduced. It’s about creating a safer environment, maintaining physical health, and being aware of hazards. Make an appointment with your primary care provider today, and start the conversation about continued fall prevention. Your independence and safety are worth every effort. It’s never too late.

About the Author

Ashley Butler has worked at Intermountain Health for twenty-one years in Labor and Delivery and the Emergency Room. She currently serves as the Injury Prevention and Outreach Coordinator for Trauma Services, educating the community on how to live the safest and healthiest lives possible. Ashley has four children and a distinguished black lab. She has been a St. George resident for twenty-eight years and graduated from Dixie State University.

The Triangle of Awareness and Intuitive Eating

By Annelies Newman, RDN, CD

The Triangle of Awareness is a form of mindfulness, a way of paying attention to present moment experiences. Imagine a triangle with its three sides and three corners; each corner of the triangle represents an area of focus: thoughts, feelings/emotions, and physical sensations. In any given moment, taking time to be aware of these three areas can help us distinguish how one area is affecting another. With practice, we can learn to experience the three areas of the triangle as distinct, helping us understand what our true needs are and thus make better decisions in regards to what we choose to eat or not eat.

Thoughts

Our thoughts about food come from rules, standards, or expectations we may have. Thoughts can come from websites, social media, images, and advertising. They

can also come from our past experiences with food: our likes or dislikes and our observations about what others around us have done. Thoughts can come from what people have said to us. In any given moment, we can pull from all of the memories and information bopping around in our mind. This can sometimes feel like a jumble of messages that might even contradict themselves, leaving us a bit confused about food choices. At any rate, this process of mindfulness is to simply become aware of what thoughts are moving to the front of our brains and showing up as dominating thoughts.

For example, if you go to lunch with friends and find that your food choices are different than they would have been if you were alone or with someone else, you become aware that your thoughts and food

choices are affected by your environment. Whether this is good for you or not may require some further searching. Because being social and eating with others is so important to your overall health, you don’t want to avoid these situations. Being able to align your personal food values and be social at the same time might be something to consider.

One of the biggest trouble makers with eating and thinking is the all-or-nothing mental approach to food that many dieting programs set up. We are either all in the rules or all out. We are either always clean platers or we are not. The all-or-nothing approach in many cases is not in our best interest. It disregards the other two areas of the triangle and may even disregard other standards and facts that are more important than rigid rules.

Feelings and Emotions

Many positive, celebratory emotions are coupled with eating. Birthdays, anniversaries, holidays, and graduations are all celebrated with family and friends around food. We also mourn together and comfort one another with food as a backdrop. Sometimes, we try to distract from uncomfortable emotions using food, seeking to self-soothe with “comfort foods.” Most everyone at one time or another is going to experience all of these situations. The questions to consider here are what kinds of foods are being eaten and how often are these moments taking place. Then you can compare your answers to your health goals and determine if your approach is balanced.

Physical Sensations

This point of the triangle refers to physical sensations like hunger, fullness, thirst, fatigue, a sugar high, or a sugar crash. Physical sensations can also be cravings that stem from habits or learned behaviors. An awareness of these sensations can take time and practice. Why is this important? It acknowledges that we are all different, unique beings. Approaching a celebration or dinner gathering while trying to be exactly like everyone else in attendance would be incorrect since each person there would have eaten different amounts and types of food earlier in the day and would have been more or less active than the others in the room. Each person’s needs

are different. In many ways, understanding this can set us free to enjoy meals with family and friends even more.

Putting it all together

So, how can we use this information effectively? To begin, start on an awareness journey. In a given moment, try to become aware of physical sensations and what these indicate. Consider emotions that may be present at the same time. What thoughts come to the forefront of your mind, and where do these come from (habits, images, social media, nutrition information)?

For some individuals, strong emotions can cause a strange “knot” in the stomach. Maybe feeling nervous or anxious leaves them with a strong aversion to food. For a certain number in the population who already struggle with a sensitive stomach, these emotions can make things much worse. It can even mask the physical sensations of hunger. By using the very intelligent, thinking brain, this person would know they still need food and water even if feelings and sensations are saying otherwise. Having a small meal anyway is likely needed.

Often getting better information for your mind to consider can help you understand your emotions and sensations. An individual feeling depressed with decreased levels of energy may do all they can to get enough sleep, eat

balanced meals, and exercise. A visit to a doctor may help provide some lab data that sheds light on their fatigue. This new information clarifies needs that emotional and physical awareness and the best online research was not able to address.

As a parent, understanding the Triangle of Awareness can help you guide your children into making better choices. Most mothers know that a crying infant can mean that a couple of basic needs aren’t being met: thirst, food, or sleep. A toddler who skipped a nap is likely more emotionally sensitive. A fatigued child coming home from school and craving sweets could lead to some questions in these areas that may help a parent and a child become aware of unmet needs. Teens moving through adolescence can be guided using these areas to help them develop into better adults.

The situations and possibilities of understanding ourselves are varied and endless. For more information and resources on intuitive eating and the triangle of awareness, visit my website: anneliesnewmanrdn.com.

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!

Arthritis Sufferers Finding Relief with Vista Healthcare

By the Vista/Southwest Spine and Pain Community Outreach Team

Rheumatology issues pose unique challenges for healthcare professionals and patients due to their intricate nature. Often chronic or lifelong, these diseases are elusive to diagnose and necessitate a dedicated partnership between patients and physicians.

Recognizing the increasing community demands and the prolonged waiting times patients face when seeking specialized care, Vista Healthcare stands out as southern Utah’s premier rheumatology provider. Their innovative clinic specializes in treating various musculoskeletal diseases and systemic autoimmune conditions.

Vista Healthcare Rheumatology brings world-class rheumatology services to southern Utah, emphasizing efficient patient care while providing a warm, friendly environment.

A rheumatologist treats arthritis, certain autoimmune diseases, musculoskeletal pain disorders, and osteoporosis. Dr. Carmen Gota and Dr. Michael A. Grant are the leading rheumatology specialists at Vista’s Joint and Arthritis Center. Their experience helps patients at Vista Healthcare Rheumatology find solutions to their complex health issues.

“These patients really get improvements from the therapies we give them, more so than in a lot of other medical fields,” said Dr. Grant. “Once we’re able to make a diagnosis, we can see the patient’s quality of life visibly improve.”

Dr. Grant is committed to developing the most effective treatment plans to enhance the quality of life of his patients. He strives to develop lifelong relationships with them based on good communication and compassionate care. “I have a lot of support from the ancillary staff, which allows me to really focus on the patients, educate them, and build relationships with them,” Dr. Grant explained. Dr. Gota is a rheumatology and internal medicine specialist with three decades of clinical experience and is now serving the patients of Vista Healthcare. “I like the challenge of rheumatology,” she said. “As a physician, I can make a great impact on somebody’s health.” Dr. Gota loves listening to her patients and helping them with all their medical needs. “It makes me so happy to see my patients thrive,” she explained. “My goal is to help them feel better as soon as possible, so I am committed to helping them be seen without having to wait for months. If my patients have an urgent problem, I get them in right away.”

Common issues treated at Vista Healthcare Rheumatology include:

• Rheumatoid arthritis

• Psoriatic arthritis

• Chondrocalcinosis

• Osteoarthritis

• Osteoporosis

• Gout

• Lupus

• Myositis and dermatomyositis

• Vasculitis

• Wegener’s Granulomatosis

• Back pain

• Fibromyalgia

• Tendonitis

• Certain autoimmune diseases

• Musculoskeletal pain disorders

Occasionally, joint, muscle, and bone pain may be fleeting and mild, giving rise to the hope that it will resolve naturally. However, when it becomes intense or persists for an extended period of time, it is prudent to seek professional medical guidance. Rheumatic diseases are typically not easily identifiable in an early stage. Rheumatologists are trained to do the extensive detective work necessary to discover the cause of swelling and joint pain. It is crucial to determine a correct diagnosis early to begin appropriate treatment. Musculoskeletal disorders generally respond best to treatment in the early stages of the disease.

Booking an appointment with Vista Healthcare is simple. You can give them a call or visit their website at vista-hc.com. Should you require specialty care that includes a rheumatologist, endocrinologist, or neurologist or that includes pain management, spinal care, physical therapy, chiropractic care, or sports medicine, give Vista Healthcare a call today at 435-879-7610, or visit their website for more information.

Vista Healthcare is located at 1490 E. Foremaster Drive, Ste. 220 in St. George, Utah.

Pet Allergies and Intolerances Unleashed: Understanding Causes, Symptoms, and Treatments

About the Author

By Anita DeLelles, LMT

Allergies are not just a human woe; our furry friends can also suffer from these pesky reactions. Much like people, pets can be allergic or be intolerant to a variety of things ranging from common environmental factors to certain foods. Understanding the causes, recognizing the symptoms, and exploring treatment options can help pet owners navigate this often itchy terrain.

First, let’s sniff out the causes of allergies in our four-legged companions. Environmental allergies and sensitivities, such as pollen, dust mites, or mold, can lead to sneezing fits that make even the most stoic dog resemble a furry trumpet. It’s a challenging task to pinpoint the exact cause, but detective work is essential in providing relief for your pet.

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.

Food reactions can wreak havoc as well. It is important to note the difference between a food allergy and an intolerance/ sensitivity. A food intolerance occurs when the body has difficulty digesting or breaking down certain foods, possibly due to enzyme deficiencies. It is a non-immunological response; the immune system is not activated. Adverse reactions, often related to the digestive system, skin, and coat, will occur over time.

An allergy occurs when the immune system produces antibodies in response to a specific food or ingredient, a sting, a bite, or an environment your pet has previously been exposed to. The term allergy should be reserved only for an adverse reaction with a true immunological component.

Let’s move on to the symptoms–the cryptic language of pet discomfort–that alert you to the fact that your pet is suffering from an allergy. Is your dog scratching a lot or having frequent tummy upsets? Do they seem hyperactive or lethargic? What is the condition of their coat? Is there hair loss or patches of red, dry skin? These could all be signs of sensitivity and/or allergies to certain foods or even their environment. Allergic pets often exhibit red or inflamed skin, ear infections, and watery eyes—a feline or canine rendition of the classic cold or flu.

Treating pet allergies is a bit like playing a veterinary game of “Guess That Allergen.” Veterinarians might suggest an elimination diet to identify food culprits, resulting in some extremely picky eaters. Until recently, identifying these food sensitivities could take weeks or months of manipulating your pet’s diet, visiting to

the vet, preparing special foods, and waiting for the unpleasant intolerance symptoms to subside.

Fortunately, there are now sensitivity tests that can identify more than 200 food and 100 environmental intolerances. WOOF! Wellness Center offers these test kits and will assist you in collecting samples, submitting the test, and reviewing and interpreting the results. This test kit is not meant to replace allergy testing, but it is very helpful in detecting imbalances that, when corrected, give your pet’s gut and body time to rebalance. For environmental allergies, antihistamines can provide relief. Administering these might make you feel a bit like a pet pharmacist, complete with a white coat and a prescription pad. In severe cases, veterinarians might recommend allergy shots. Have fun chasing after your cat with pills and a needle!

Navigating allergies and sensitivities in dogs and cats is indeed challenging. Woof! Wellness Center recommends that pet owners get regular vet check-ups and consider scheduling a wellness assessment with our therapist. Even without a food sensitivity test, many pets can benefit from a careful review of their diet and by the addition of herbs and supplements to their daily routine. Our three-point wellness assessment is performed by a licensed, small animal massage therapist. Besides nutritional advice, she will evaluate your pet’s temperament, mobility, gait, posture, and physical condition to keep your pet on track for a long, healthy life.

Hunger Versus Craving, Belly Versus Brain

By Dr. Coleen Andruss, Healthy Lifestyles

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.

Are you feeding your brain or your belly? Are you really hungry or do you just “crave” something? Hunger and cravings are both feelings and experiences that are driven by complex signals in our brains. The gut is our second brain. It is important for those who don’t have weight issues to be empathetic toward those who struggle, and it is important for those overweight individuals who feel like failures to understand that complex biological factors play a role in their weight gain. These factors are sometimes difficult to treat but not impossible.

Hunger is controlled by gut-brain neurochemical signals originating in the stomach that tell your brain you are hungry or full. Hunger is a physical feeling that doesn’t go away and intensifies if you do not eat. Typically, hunger is not a craving for one specific food; any kind of food will satisfy the need.

There are receptors throughout our digestive tract that detect the presence of nutrients. When nutrients are not present, hunger hormones, such as ghrelin, are produced that send a signal to the hypothalamus of our brain— the part that controls hunger and thirst. This signal then creates the desire to eat.

As we eat, other hormones are released that tell the hypothalamus to produce neuropeptides and special protein substances that suppress hunger. When we start to become full, additional hormones (such as leptin, which is produced in our fat cells) send signals to our brain that tell us to stop eating.

Insulin, which is secreted by the pancreas, also is released when we eat. When we gain weight, our body overproduces insulin and leptin, and eventually, our brain becomes less sensitive to these hormones, impacting our feelings of fullness and causing more hunger. It becomes a vicious cycle.

Alternatively, the brain reward process is the neurochemical signal that gives the feeling of pleasure or joy from food. It is usually emotional and is triggered by thoughts, visual stimuli, stress, lack of sleep, sadness, anger, or boredom. It usually creates the desire for a specific type of food. The brain reward process involves psychological factors, such as enjoyment and pleasure neurochemicals that many times overpower our gut-brain system.

The endocannabinoid system of brain reward consists of signaling molecules that help the body maintain homeostasis, a stable internal state. It affects mood, appetite, stress, sleep, and more. The opioid system of brain reward controls pain, reward, and addictive behaviors. Both systems are involved in the want for

and the like of food, which then ramps up our desire to find and get food, which leads to the pleasure of eating. These systems overlap in the part of the brain that controls motivation and reward. It has been shown in studies that when we eat foods high in bad fat, salt, and sugar, there is increased activity in these two systems.

Cognitive control processes are the final processes that control eating. A food craving is an intense desire for a particular food, such as chocolate, ice cream, french fries, pizza, and cookies. Research has shown that there are differences in brain activity between people who crave food regularly and those who don’t. Brain imaging studies show greater activity in the brain reward areas when those with cravings see or eat chocolate—even when they see photos of food—compared to those who do not have cravings. People who are obese generally show more reactivity to food cues: pictures and videos of food as well as the sights and smells of real food.

Despite how complex the brain is when it comes to hunger and cravings, we do have cognitive control, but this control is more difficult to maintain when we are exposed to stressful situations and stimuli. Our current environment of busy lifestyles, non-stop social functions, constant electronic stimulation, readily available processed foods, fertilizers, and genetically modified food has made it difficult to maintain cognitive control. Food manufacturers know exactly what to

put in their food to make people crave and want to eat more of their products.

So what can be done? First, understanding that obesity is a complex disease and that there are powerful biological and environmental forces that trigger us to overeat can help those who are struggling with weight issues to not feel ashamed. Additionally, identifying the control processes described in this article and understanding them is a powerful tool. Being aware of fullness/true hunger versus cravings and setting realistic, smaller goals will increase success and improve confidence levels, which then can help with cognitive control and behaviors.

People trying to lose weight and trying to become healthier are not failures if they don’t succeed. There are many obstacles. This complex gut-brain system includes neurohormones and peptides (cholecystokinin, GLP-1, peptide-1, leptin, peptide-YY, ghrelin) and varies from person to person because of individual makeup, biology, and genetics.

There is nothing wrong with seeking professional help for accountability, education, supplements, or even medications. Don’t guess, don’t diet, and don’t use prescription medications without knowledge and professional help. Be safe when trying to lose weight. Remember, you are not alone. Don’t be afraid to reach out for help and make changes in your life that should last forever.

Now Is the Time to Build Resilience

By Matt Eschler, PhD, LMFT

In my practice as a relationship fitness coach, I see couples when they are experiencing immense pain, confusion, and fear of failure. Those couples that see the romantic side of the crisis will be successful more often than those that focus on the crisis only. The key difference between these two very different approaches is the resilience in the relationship.

Resilience in relationships is about weathering storms, growing through challenges, and emerging stronger together. It’s the juice that helps maintain a healthy, lasting bond, and it is super romantic.

By definition, resilience is the ability to mentally and emotionally cope with or manage a crisis. It is the ability to grow from and move beyond pre-crisis status to become stronger, faster, and more capable of managing the next crisis. Resilience is demonstrated

by enduring difficult life situations, adapting to challenges, and recovering from setbacks that occur in day-to-day life.

Resilient individuals demonstrate strength and flexibility in the face of adversity. These individuals manage stress effectively and can bounce back from challenging experiences without self-medicating with drugs or alcohol. Avoiding stress with mind altering substances stops growth and prevents resilience building.

Resilience is not a trait with which you are born; it is a skill that must be developed and strengthened over a lifetime. To be a master instead of a disaster in your relationship, you will want to develop resilience by seeing crises, issues, and adversity as an opportunity—not a thing to avoid and ignore. Literally see the romance in adversity!

Twelve Ways to Build Your Relationship Resilience

1. Squarely face difficult situations and conversations. Communicating fearlessly with your spouse about difficult things will build a strong, positive marital relationship. The resilient relationship can support the individual when things get hard; resilient individuals can buoy up the relationship when the couple struggles.

2. Develop a positive view of yourself and your relationship. Work on building confidence in your abilities and learn to trust your instincts. Pay attention to the needs of your partner and the feelings that are expressed.

3. Accept change as a part of living. Accepting that change is a part of life and growth will allow you to look forward to embracing new situations. Adversity always leads to changes. As you engage in the struggle, you learn deeper insights into how your spouse sees the relationship. Many people who have experienced tragedies and overcome hardship have reported having stronger relationships, a greater sense of purpose, increased connection and intimacy, a more developed spirituality, and heightened appreciation for each other’s strengths.

4. Keep a positive perspective override. Maintain a positive view of your spouse. This can enable you to see stressful situations as a partner not as a competitor. Couples that seek to find solutions together do much better than couples that compete with each other.

5. Take decisive action together. Engage with your spouse with purpose during conflict. When facing adverse situations, lean in and take corrective action together rather than detaching completely and creating distance.

6. Communicate. Open, honest, and respectful communication is vital. It helps partners understand each other’s perspectives, feelings, and needs. The ability to resolve disagreements in a healthy, constructive way is crucial. This means avoiding harmful behaviors like criticism, contempt, defensiveness, and stonewalling.

7. Offer emotional support. Showing empathy, understanding, and concern during tough times strengthens bonds.

8. Be flexible. Adapt to changes and unexpected events together, and be willing to adjust roles and responsibilities as needed. Understanding each other’s strengths and weaknesses can help you adjust, lean in to each other during conflict, and rely on your strengths to get through a crisis.

9. Demonstrate mutual respect and trust. Resilient relationships are built on a foundation of trust and respect for each other’s individuality and boundaries.

10. Have shared values and goals. Having common values and working towards shared goals can help partners stay aligned and united. Shared experiences that couples create together generate resilient and unbreakable bonds.

11. Maintain a positive outlook. Maintaining a positive view of the relationship during a crisis builds resilience. A deeper connection to your spouse is created as your focus on resolving conflicts and managing issues together.

12. Forgive and understand. Resilient couples are constantly finding ways to forgive by seeking to understand their partner. Searching for deeper insight to the views held by the other spouse is a building block for romantic connection.

Resilience doesn’t eliminate stress or erase life’s difficulties. Instead, it gives people the strength to tackle problems head on, overcome adversity, and move on with their lives. Building resilience in a relationship requires a commitment to wade into difficult situations and to develop the principled skills to manage crises together. Resilience is about falling down and then getting back up. It is about pushing out of your comfort zone just enough to find the romance in growth promoting conflict.

About the Author

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

Utah Tech University Is Adding Its First-Ever Doctorate Program

By Jake Harber

About the Author Jake Harber is a full-time student and athlete at Utah Tech University. A small-town Wyoming native, he moved to St. George to pursue a bachelor’s degree in communication studies and work toward a career in public relations. He enjoys the Southern Utah climate and all the outdoor adventures this area has to offer.

As part of the ongoing growth and progress at Utah Tech University, students now have another opportunity to receive a specialized education after Utah Tech gained approval to offer a clinical doctorate in occupational therapy beginning Fall 2024 semester.

“The occupational therapy doctorate offers students the opportunity to engage in research, specialized clinical training, and leadership development, positioning the University as a contributor to the advancement of healthcare in both the academic and clinical fields,” said Dr. Eliezer Bermudez, dean of Utah Tech’s College of Health Sciences.

By being prepared through the University’s polytechnic­focused program, doctorate students at Utah Tech will be able to help clients to maximize their independence and maintain optimum health and wellbeing. Students will participate largely in hands­on learning activities in order to help clients who might be limited by physical, cognitive, and psychosocial development or who are limited by environmental conditions.

“Incorporating coursework that focuses on evidence­based practice, the program aims to develop future leaders who are competent, confident, and effective agents of change to meet the evolving needs of clients and the profession,” said program director Dr. Sheila Longpré.

This program will also help meet regional workforce demands, with a projected occupational therapist job opening rate of 9,600

positions between 2022 and 2032 and a 12 percent expected growth rate on a national scale, according to the United States Department of Labor Bureau of Labor Statistics.

“The establishment of a Doctor of Occupational Therapy program at Utah Tech University signifies a commitment to advancing the field of occupational therapy within the region,” Dr. Bermudez said. “This program is crucial in elevating the expertise of healthcare professionals, contributing to occupational therapy practice, and addressing the evolving healthcare needs of diverse populations and the region.”

In line with Utah Tech’s polytechnic mission to prepare students for highdemand career fields through immersive, hands­on training, the program joins ranks with other health science programs already available at Utah Tech, such as dental hygiene, nursing, emergency medical services, and several more.

The occupational therapy program will accept students with bachelor’s degrees. Priority deadline for application is March 1, 2024, and the final deadline is May 1, 2024.

To learn more about

Utah Tech University’s Occupational Therapy Doctorate, visit health.utahtech.edu/occupational-therapy-doctorate.

For more information about Utah Tech University, please visit utahtech.edu.

What Is a Cataract?

By Dr. Nathan Anderson

You’ve probably heard of a cataract. Maybe your parents had them. Maybe your friend or neighbor had theirs removed. Maybe you’ve been told you have them. More than thirty million people in the U.S. are affected by cataracts. Worldwide, 33 percent of the population experiences a decrease in vision due to cataracts, with cataracts causing blindness in 48 percent of the population. In the U.S., access to physicians and advanced surgical techniques makes blindness from cataracts a rarity, but it does still occur.

What is a cataract?

Your eye, like a camera, has a natural lens through which light is focused to the back part of the eye, which is called the retina (analogous to the film of a camera). With age, changes in the proteins that make up the natural lens result in the lens becoming cloudy. It is like looking through a foggy window; vision can become blurry. These changes typically happen over the course of years and can be subtle due to the slow progression of those changes.

How do I know if I have a cataract?

Cataracts can affect your vision in many ways. Symptoms most often include blurred vision up close or when looking far away.

Cataracts can make it difficult to see in low light situations. Some people with cataracts may find that glare and halos are excessive when they drive, making them want to avoid the activity altogether. Colors can become dull and less vibrant.

Can cataracts be prevented?

I often tell my patients, “Only lucky people get cataracts because it means that you have lived long enough to get them!” Indeed, in the large majority of cases, cataracts are an agerelated phenomenon. Certain other conditions can speed along cataract development, including diabetes, smoking, ultraviolet light exposure, trauma, and steroid use. Avoiding these things through the use of sunglasses, eye protection, and healthy habits can slow cataract formation, but eventually everyone who lives long enough will get cataracts.

What is the treatment for cataracts?

To date, there are no medical treatments that effectively treat cataracts. Thankfully, surgical techniques for cataract removal have advanced tremendously over the past several decades, resulting in an extremely safe procedure, with three million cataract surgeries being performed each year in the U.S. Microsurgery is completed using ultrasound energy to remove the cataract under a microscope. After cataract removal, a clear, man­made lens is placed in the eye, resulting in improved vision. Lasers and other technology can also be used to augment the removal of the cataract. The surgery takes around fifteen to twenty minutes to complete, with minimal recovery time.

The team at the St. George Eye Center performs thousands of cataract surgeries each year and looks forward to helping you with all your eye health needs.

About the Author

Dr. Nathan Anderson is a board-certified ophthalmologist with additional fellowship training in oculoplastics. He specializes in cataract surgery as well as a variety of oculoplastic procedures, including eyelid surgeries and tear duct surgeries. He is originally from South Jordan, Utah. He obtained his medical degree from Texas Tech University Health Science Center and completed his ophthalmology residency and fellowship at Wake Forest University in WinstonSalem, North Carolina, where he was the chief resident. He and his wife, Allie, are the proud parents of four children. Dr. Anderson enjoys spending time with his family, doing outdoor activities, and playing a variety of sports.

Humility and Respect for the Past

By Lyman Hafen

It was more than thirty­five years ago, but I remember it like yesterday. I was editor of St. George Magazine, a publication I and a couple of partners had willed into existence just three years earlier in the spring of 1983. I was invited to attend a press conference on the campus of Dixie College where a new president was to be named. There had been plenty of talk around town about who the new president would be. I was in on the scuttlebutt, so when the announcement was made that day, I was just as surprised as everyone else who thought they had it pegged. When the chair of the Board of Regents voiced the name Douglas D. Alder, professor of history at Utah State University, a palpable sigh rolled across the room. Not a sigh of disappointment but a natural reaction to the question, “Who is this guy?”

Who the guy was would be answered in wonderful and excellent ways over the next few years, but it took a while, especially for

members of the old guard (and by old, I mean old). Of all the questions posed to Doug Alder that morning in 1986, the one I remember came from a St. George native, then in his late eighties, who was a teenager when Dixie College was founded in 1911, a soldier in World War I, and a St. George business and civic leader for the best part of the twentieth century. After Mr. Alder had articulately fielded all the questions from the media, this elderly gentleman stood up and ceremoniously lifted his voice as if speaking for all the founders of Utah’s Dixie. He asked (and I paraphrase after all these years), “Just who on earth do you think you are, coming in here to tell us how to run things?”

I learned quickly who on earth Doug Alder thought he was. He thought he was a very fortunate man to have been considered for this position, which he had not proactively sought. He thought he was someone who, though he had little administrative

experience, was willing and excited to help lead that storied school into a new era. And when I introduced myself to him after the press conference, he immediately revealed himself as someone who was not interested in barging into the future without knowing everything he could about the past.

We began a friendship that day based on a mutual love for the history of this area and a desire to know it as deeply as possible. It wasn’t long before Doug Alder’s understanding and analysis of southern Utah’s history had far surpassed mine, and that focus, passion, and daily seeking continued right up to his death at age ninety­one, just a few months ago on November 25, 2023.

What I also soon learned was that, more than anything, President Doug Alder was who he was because of who he married. Elaine Reiser Alder also became an immediate and dear friend, and it wasn’t long before she was writing excellent articles for St. George Magazine and contributing to the community in ways still clearly evident three decades later and in other ways known only to those individuals whose lives she compassionately touched. It could not have been easy for a professor who had been in the classroom for nearly three decades to take on the role of college president. Doug’s specialty was European history, and as a missionary in Switzerland and Austria, he had become fluent in German. Later, he returned to Vienna to study on a Fulbright scholarship. With little time to think about it, he was plucked out of the classroom, his daily interaction with students, and his rigorous academic and intellectual pursuits and placed in an office where fundraising, endowments, program expansion, and student enrollment were the topics of the day.

He made the transition without abandoning his original calling as researcher and teacher. In fact, as he successfully led significant increases in fundraising, endowments, programs, and enrollment at Dixie College, he also found time to teach history on campus. His new specialty became the teaching of southern Utah’s history. I had the privilege of working with Doug Alder and Karl Brooks as they co­authored the book A History of Washington County: From Isolation to Destination. Doug put his heart and soul into that book, first published in 1996. He continued to update the history, and I helped publish a second edition in 2007, which added another decade to the area’s story. The last thing Doug told me in our final conversation last September was that he was working on a new update and he wanted to know when we could get it published.

About the Author

Doug wrote, collaborated on, compiled, and edited many other books key to the area’s history, and he wrote dozens of scholarly articles reflecting his deep study, understanding, and analysis of our history. His high standards as a historian helped me realize that the title of historian is hard earned. Though he was always a champion of my work, I knew I did not fit in that category. Doug was my image of a true historian, and I am a storyteller. I could not tell the stories I do without the historian first doing the heavy lifting.

But Doug also loved the role of storyteller. He could spin a great yarn. He wrote an excellent novel called Sons of Bear Lake. He possessed a passionate sense of place for his beloved Bear Lake, and that caused me to wonder how he was able to become so zealous about and connected to southern Utah. After he retired as president of Dixie College, he and Elaine chose to stay in Utah’s Dixie. Their devotion to the history, the stories of this place, and the relationships they made with so many people had connected them to this landscape in deep and meaningful ways. They have continued to devote themselves to this community in ways that have made them not only wonderful tellers of the story but actual and integral parts of the story itself.

Just one of many examples is how they tirelessly worked to restore the old buildings on 200 North and Main Street. The fact that the pioneer opera house, the Social Hall, and the St. George Art Museum stand today is due, in large part, to the work and dedication of Doug and Elaine Alder. I can’t drive along that street without thinking of them. As this town continues to hurtle into a bigger, brighter, and more complicated future, I hope everyone who moves here will come with a humility and respect for the past like Doug and Elaine did—the kind of humility and respect that leads to a better future.

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 Forever Project and was president of the national Public Lands Alliance. He’s been writing and publishing for more than 40 years, with several hundred magazine articles in publications ranging from Western Horseman to Northern Lights, and was the founding editor of St. George Magazine in 1983. He’s been recognized on several occasions with literary awards from the Utah Arts Council, and won the Wrangler Award from the National Cowboy and Western Heritage Museum. He lives in Santa Clara, Utah, with his wife Debbie, and together they have 6 children and 18 grandchildren.

SPRING INTO CLEANING MENTAL CLUTTER

By Rob Henderson, LASUDC, CTRS

The study and practice of addiction counseling and recreation therapy have helped me better understand certain aspects of human behavior, including the negative impact mental clutter has on our health and wellness. Mental clutter refers to the excessive or overwhelming thoughts, worries, or concerns that can fill our minds and make it difficult to focus, make decisions, or feel at peace. Since the vernal equinox happens to be upon us and many are itching to spring into cleaning and tidying up, perhaps we could also spend a little time organizing our inner space and clearing out psychological clutter.

Time Poverty

One major contributor to mind clutter is the ever increasing speed of technology and how it is accelerating our perception of time. Time poverty, as it’s been coined, means that we can’t ever catch up or find enough time in a day for all we have going on. As a result, millions of Americans are overscheduled, overloaded, and overwhelmed.

The following are some recommendations for springing into action this season and clearing out time for our minds.

Set Aside Time to Think and Ponder

Phil Jackson, who coached the Chicago Bulls and the Los Angeles Lakers to eleven NBA Championships, said, “When the mind is allowed to relax, inspiration will follow.” Because life is demanding, we often become focused on moving from one activity to another. However, experts prescribe one hour of think­time every day to process what is going on around us. Time to think is invaluable in helping us organize our ideas and take action on the most essential things.

Build In Buffers

Just as we are instructed to do when driving in heavy traffic, we need to create buffers between us and what is in front of us. This way, we can react appropriately to the unexpected. Consider adding an extra bit of time, some call it a fudge ratio, in between your daily tasks to account for unknown surprises.

Limit Screen Time

TVs, tablets, computers, and phones can fill our heads with so much useless noise and clutter. It’s important to make a conscious effort to disconnect frequently, especially in the evening hours before bed.

Calendar Purposeful Leisure

True leisure involves so much more than just “escaping obligation” and “not working.” According to Aristotle and Plato, leisure is an ideal state of being devoted primarily to contemplation, discourse, and self­expression. When we engage in leisure that requires deeper intention and creativity, the result is joy and rejuvenation.

Prioritize Your Physical Health

The mind­body connection is real. Giving your body healthy attention is directly connected to being clear headed and emotionally stable. A healthier you is a happier you. Learn how to flush out stress, depression, anxiety, and more just by staying active and eating and sleeping well.

Clean Up Your Actual Clutter

Real environmental clutter can affect our anxiety levels, sleep, and ability to focus. It can also make us less productive, triggering coping and avoidance strategies that make us more likely to snack on junk food and veg out on media (including watching flix about other people decluttering their lives).

Use To-Do Lists, but Tend and Tame Them

When you feel overwhelmed, to­do lists can help by consolidating scattered thoughts and tasks. For many, once it makes a to­do list, it no longer takes up worry space. It’s important, however, to keep lists organized, prioritized, and refreshed daily and to avoid being overzealous by adding too much.

Rethink Your Thinking

Those voices in our heads that are often judgmental and not so positive are junk. Pay close attention when these unwanted thoughts spark and learn to train your mind to dispose of them. Be kinder and more compassionate with yourself and others, and avoid rumination and overthinking, as they breed close mindedness and pessimism.

Additional Good Reads on Decluttering Our Lives and Our Minds

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

Effortless: Make It Easier to Do What Matters Most by Greg McKeown

Goodbye, Things: The New Japanese Minimalism by Fumio Sasaki and Eriko Sugita

Super Attractor by Gabrielle Bernstein

About the Author

Rob Henderson is a dually licensed addiction counselor and recreation therapist (see AREtherapy.com) and is also an experiential trainer for behavioral health professionals (see RITEtrainings. org). Rob is married with a ginormous family that loves to adventure together.

THE ORIGINS OF

ANESTHESIA

By Dr. William Plumb, DDS

After dental procedures, I’m often asked by patients who are gratefully numb, “What did people do before anesthesia?” Can you imagine having a tooth drilled or pulled without anesthetic? I’m sure the process was brutal! Fortunately for our ancestors, their diet was more organic with less processed sugar. They didn’t deal with the dental disease that our population struggles with today, when the only disease more common than dental decay is the common cold.

In the 1840s, dentistry began to change when a medical student named Gardner Colton was demonstrating the intoxicating effects of nitrous oxide (laughing gas) at a carnival. Horace Wells, a local dentist, attended a show and noticed that one of the participants had injured himself but was not aware of his injury. The next day, Wells invited Colton to his office, where he had an assistant pull a tooth while he was under the influence of the gas. Thus, modern anesthesia was born.

Later, a dental student of Wells’s by the name of William Morton experimented with ether and performed a successful sedation for a surgery at Harvard Medical School. Suddenly, the survival rates of surgeries increased dramatically. However, infection control was not well understood at that time, and many died from infection in the weeks following surgery.

Today, analgesic and sedative medicine is safe and effective. Dental patients can have any surgical or restorative procedure performed in relative comfort and can even be sedated right in the dental office. Imagine walking into an office, taking a nice nap, and waking up after all the work has been completed. It sure beats drinking a shot of whiskey and then being held down!

Local anesthetics didn’t come on the scene until decades after general anesthetic. In the 1880s, cocaine was used both topically and by injection, but doctors quickly saw the need to create synthetics which blocked nerve transmission without the euphoric and addictive effects of cocaine. Now we have at our disposal a variety of hypoallergenic agents. Some have a rapid onset and short duration; others take longer to kick in but last for hours. We’re able to customize our anesthetics to each patient and procedure.

With all these medicines at our disposal, our ability to provide comfortable dental treatment has never been better. Don’t let fear of pain keep you away from the dentist. A healthy mouth is a critical part of a healthy body, and conscientious dentists are dedicated to providing a positive, pain­free visit for every 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.

Plumb Dental offers general dentistry for the entire family, including preventative care, root canals, implant restoration, cosmetic work— even whole smile makeovers. To schedule an appointment, call (435) 673­9606 or visit our website at plumbdental.com.

Pizza/Pasta Factory

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

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

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

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

Pizza | Pasta | Dine-In | Take-Out | Salad Bar | $$

Delivery available at Pine View location only

Mon.—Sat at 11:00 a.m.

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

Angelica’s Mexican Grill

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

Mexican | Vegetarian and Vegan Options | Family Friendly | $

Mon.–Sat., 11:00 a.m.–9:00 p.m.; Closed Sun.

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

PIZZA FACTORY

ST. GEORGE PIZZA FACTORY CELEBRATES FORTY-FIVE YEARS OF “CUSTOM-BUILT GOODNESS” IN 2024

The Pizza Factory St. George, located in the historic Ancestor Square, has become one of the most well­known tourist stops in southern Utah over the past forty­five 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 Chicago­style deep­dish 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 made­to­order specialty pizzas in combination with the numerous sauces and toppings available. “Everything is done to order. You can have it your own way— custom­built. We also create our own sauces, and we make them fresh daily. The Pizza Factory provides the one­and­only Factory ambience while dining in our comfortable atmosphere,” Randall explained.

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 made­toorder 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, European­style 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, custom­built pizzas as well as their create­your­own pasta dishes. They provide dine­in, take out, and drive through services, while the Pineview location also provides door­to­door 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.

If You Could Turn Back Time: Reclaiming Yourself Again

By Erin Del Toro, Registered Clinical Hypnotherapist, ACHE

Take a moment to remember a time when you felt like you were at your very best. Maybe you were succeeding at work or school, confident at public speaking and in social gatherings, on top of your athletic game, or feeling happy in your relationships. Does your life still operate with those feelings as the key players of your experiences today?

The ups and downs of life come and go, but when we go through too many difficult circumstances over a relatively short period of time, it can be hard to fully retain the good feelings, experiences, and habits of yesteryear. Periods of stress,

such as going through a divorce, losing a loved one, navigating a rocky relationship, wading through work troubles and financial challenges, and enduring many other traumas big and small, often build up and slowly shift us from more comfortable, familiar spaces of emotion and habits into states of worry, hurt, sadness, and anxiety.

If we experience these emotions for long enough, the prolonged exposure to stress and negative emotion tends to pull us away from a more positive version of ourselves. When the negative emotions become more familiar, we often have a tendency to “forget” the positive version of ourselves and

adopt the trauma thoughts and patterns we’ve been living in as a part of who we are. Instead of temporarily visiting the negative feelings and then returning to ourselves, we move in and begin to live in them, often unable to remember how to get back to where we lived before.

You may not consciously remember how to get back to your best self, but you’re in luck: the subconscious mind (the other 85 to 90 percent of the brain) does. This part of the mind powerfully remembers the details of your life from the time before you were born to this very moment as you read these words.

To be able to reclaim those times when you felt our best, you must re­familiarize with the forgotten parts of yourself that have slipped into your subconscious mind. If you can connect with them intensely enough that your brain rewires, the inverse of what happened before will take place. You will shift back into your best self again by reacquiring and reclaiming your old feelings. Just like that, you can be on top of your game again.

Of course, this all sounds good, but how do you “re­remember” yourself into what you don’t remember very well now?? With clinical hypnotherapy or any therapy that allows you to go deeper than the alpha and beta waves of consciousness, the course of action is simple. Once you are in a subconscious state, you will:

1) Discover where and why the shift happened in your mind.

2) Do healing work surrounding any leftover trauma still interrupting positive thought patterns.

3) Reconnect with “lost” positive feelings, emotions, and habits.

4) Let your mind begin to rehearse integrating those feelings into your life again.

Steps one and two are vital to make permanent change occur during steps three and four, but the third and fourth steps of the strategy are where you will see some very positive, rapid changes begin to take place as you build and deepen old neural pathways of positivity.

About the Author

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

During the most powerful parts of this mind­retraining process, you will get up to 400 times the change rates of the conscious­thinking mind, making hypnotherapy an effective tool that allows the mind to recreate and even amplify your best inner qualities of the past. During hypnotherapy, you are able to swim around, so to speak, in the recreated feelings, giving your mind the opportunity to deepen these feelings and intertwine them into what life will feel like today as you move forward with them.

If you would like more information about the hypnotherapy process and what it can do to help you or if you would like to discuss whether you’re a good candidate for hypnotherapy, please feel free to visit my website at balancedmodernhypnotherapy.com, text or call 435-429-2560, or email me at erindeltoro@gmail.com.

A Word of Warning Empath to the

By Brigit Atkin

I have written on the topic of empaths in the past, but recently, with my clients and others, I’m seeing that a further word of caution is needed. This topic is for everyone: you will recognize the traits and needs of the empath either for yourself or for those you love and care about.

By definition, an empath is a person who literally feels the emotions of those around them. This is not intentional and is usually not understood on the conscious level. It is not uncommon for an empath to instinctively know when someone is lying or even to know what a person might say next. An empath can walk into a room and instantly take on the feelings and the energy of that room.

According to Staci Sadler, author of Aura Personalities, empaths are “vessels or containers for many things, including the energy of other people. This is their great gift and their Achilles heel until they master what they let in.”

Empaths are natural healers. You might notice you are in the presence of an empath if you find yourself opening up and telling them very personal things about yourself. You may even feel calmer and lighter after being in their space.

This is where the dilemma lies. If you are an empath, you will see that you attract those who are suffering, toxic, depressed, broken, or not living up to their potential. This in itself

can be a good thing as long as you practice healthy boundaries. It becomes dangerous when empathic single women and men find themselves attracting negative personality types when they are socializing and especially when they are dating.

It helps to understand that the narcissist stands on the other side of the gift of the empath. I’ve heard it said that if you go to a dance where there is a narcissist and an empath in attendance, they will find each other. I have found this to be very much the case. Why is this so? Mainly because the empath is naturally one who will second­guess her impressions while at the same time feeling the need to do what is “right”.

Often, an empath will meet someone with narcissistic tendencies, and while she may recognize that she is being overly charmed by this new person, she will doubt her (correct) assessment. She will “see” that this person just needs extra love—much like a neglected puppy dog needs a new home. If the empath doesn’t recognize this dysfunctional pattern of behavior and doesn’t set proper boundaries, she will be taken in by this charmer (narcissist), and I’m pretty sure we all know how this story ends.

If you recognize this behavior in yourself or someone you love, here are some things that might help break this destructive pattern:

• Become conscious of the negativity/confusion you are absorbing.

• Verbalize these feelings. Talk to a friend or talk to yourself. Hearing yourself say the things you are feeling is an important step in processing and working through it.

• Face your fears. The world is a harsh place, and no one knows this better than you. Master the fear around this by recognizing that fear is blocking you from your ability to heal yourself and to function at your peak.

• Clean your space. You are responsible for taking care of your immediate environment. Incorporate peaceful rituals into your daily life: spend time outside in solitude, pray, meditate, journal, or create art. Also, literally clean your room!

• Create healthy boundaries. Intentionally learn the art of saying no. Not everyone’s emergency is yours to fix. This is a big one. Your nature says otherwise, but it is not on you to correct everyone else’s problems or uncomfortable situations. You will likely need someone to help you with this. A friend or mentor can walk you through what is appropriate and what isn’t yours to do.

• Quit doubting yourself. A wise man once said, “Doubt your doubts.” Great advice. Call out your negative self-talk so that you can create the confidence needed to stand your ground. You can do this with grace and poise, but do this you must.

• Trust your instincts. Your first impression is usually correct. If you feel like someone is coming on too strong, stop. Listen to that inner voice that is trying to warn you. Notice when you feel uncomfortable around someone. It’s okay to walk away.

• Ask others for their opinion. If you have no knowledge of a new acquaintance’s character or background, ask those who do. What are their impressions of or knowledge about the person who is trying to come into your life. Listen to them. Regard what they are telling you as objectively as you can. If someone is sweet to you while being a tyrant at work, it is a huge warning sign! Take heed!

Empaths are sensitive souls who need to learn how to protect their energy fields. These suggestions will keep them out of victimhood and away from those who would take advantage of their pure natures.

If you are an empath, you are a natural healer. You may not know this about yourself, but you are able to bring calm and emotional healing to those in your presence. You are a gift from God, and when you understand this and know how to care for yourself, you will be able to transform fear into something whole and powerful. You will learn how to feel peaceful and confident and use your personal power for good. Be good to yourself, and the right people will appear in your life to take care of you just as you naturally take care of them.

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

Three Weeks to a Healthier Relationship

By Chris Eschler, Health and Well-Being Life Coach

Can you relate to any of the following scenarios?

• Regardless of how delicate you approach a conversation with your partner, it never ends well.

• You are constantly walking on eggshells around your partner to avoid another argument.

• You are perplexed at how and why each conversation with your partner emotionally escalates from zero to ten in a split second.

Our love relationships are where we turn for nurture and security, but when certain topics appear to be off­limits, the relationship becomes guarded rather than secure. Conversations going the rounds with high intensity and no resolve are emotionally and physically draining. Staying in a continually heightened fight­or­flight state is insufferable. When this becomes the norm, conversation comes to a standstill, and the relationship eventually loses appeal. Is this type of relationship salvageable?

The answer is yes! But this is the key: rebuilding your relationship starts with rebuilding your friendship. This can sound challenging when you are barely talking with each other, but communication isn’t going anywhere until you reestablish rapport.

The three­week program I outline below is geared to help you and your partner with a healthy reconnect and better communication. It requires patience and is not a quick fix, but the turnaround can happen surprisingly quickly when attentiveness and listening skills are honed and personal expectations are set aside.

Week One: Practice Attentiveness

During week one, give your partner your full attention. When a conversation takes place, stop what you are doing and remove distractions regardless of how unimportant their words may seem. Stay fully engaged through the conversation even when it doesn’t interest you. Use facial expressions to convey encouragement, empathy, interest, or understanding. Nod occasionally, and use small verbal cues to encourage continuation, such as “uh­huh” or “I see.”

Acknowledge and encourage more interaction from small talk. For instance, let’s suppose that your partner says, “It’s going to rain today,” and you respond immediately by saying, “I love the rain.” Generally, the conversation will end here because it has nowhere to go; you have missed an opportunity to connect. Instead, what if your response was to say, “Tell me what you think about that.” Now the conversation can

continue, giving you the chance to reestablish rapport and learn something new about your partner.

Fully engaging with the speaker sends the message that you prioritize the person. Be aware that it is not uncommon for people who practice these skills to realize just how unaware they have been!

Week Two: Give of Yourself

Giving of yourself entails lightening the load. Connect with your partner by sharing your time, skills, and talents. For example, you might be fed up with your partner’s habit of losing keys or tendency to be untidy. Resist the urge to lecture. Instead, ask if you can share your organizational skills. Offer support rather than disgust. Show interest by helping with chores but also by making time to have fun together.

A romantic way to give of yourself is to ask your partner on a date. There is no romance involved when you ask, “Do you want to go out to dinner tonight?” However, it is romantic to say, “I want to take you on a date.”

Week Three: Practice Receptive Listening with Empathy

Allow your person’s words to fall on empathic ears. From a biblical sense, empathy is mourning with those who mourn. Telling a person how to think, spewing your pent­up frustrations, or reporting your own story is hijacking the conversation; it is not receptive listening. These practices can swiftly turn your conversation into a tit­for­tat rather than supportive communication.

Stay present with your person. Share your grievances at a better time. Be perceptive to verbal and nonverbal cues to decipher

the meaning behind the words. Listen attentively to gather information. Once the information is gathered, ask questions until you fully understand what your partner is trying to convey: “So, if I understand you correctly, what you are saying is ____. Is that right?”

Once you have understanding, validate feelings with words of empathy: “No wonder you are upset,” or “You must feel ___.”

When you feel what the other person is feeling, you are more apt to say the right thing and less likely to defend. Defending your position creates a wedge whereas empathic listening draws the person to you. Only when your person is drawn to you can you talk about a solution.

This three-week plan does not need to stop here. Continue using these principles for a lifetime of connection and healthy communication!

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/.

Retirement Is Like Heaven

By Steve Wilson, Purposeful Living

In the December issue of Kiplinger Magazine, Edward Mercier wrote, “Retirement is a source of significant anxiety for Americans. It’s reported that 40 percent fear retirement more than death.” How can this be? After all, retirement is the idyllic time of life we’ve worked for, saved for, and dreamed about for decades. Yet, when the time comes, many are hesitant, nervous, anxious, and according to Mr. Mercier, frightened.

It has been said that retirement is like heaven. Both describe a beautiful future life, yet when it comes down to it, few are ready to go and even fewer volunteer to go early.

During the course of my retirement, I’ve met individuals struggling to make sense of or find meaning in their retirement. I’ve thought a lot about what separates those living their dreams from those lying awake at night. I would suggest there are three factors contributing in one degree or another to almost everyone’s fear of retirement.

1. Loss of Identity

American businessman and politician, James Hennigan, said, “Like it or not, whatever identity we have in this country, especially for men, comes from what we do for a living. It’s the first question we ask and are asked. ‘Retired’ is not an identity; it’s the lack of

one.” The loss of identity is not given the attention it deserves before we retire because our focus is on getting to retirement. I strongly suggest that you take retirement seriously. Spend time before you retire asking yourself who you will be without a job. I can’t emphasize enough the impact loss of identity has on nearly every retiree. It happens quickly. One day you’re a polished professional; the next, you’re an awkward amateur. Remember, you must always have a reason to get up in the morning. If you don’t, you will struggle (fear).

2. Mislabeled Retirement Plans

Most retirement plans should be more appropriately labeled “quit plans.” They use a variety of formulas with differing assumptions to calculate your number: the number of financial resources you’ll need for your actuarially adjusted life-span. In other words, they determine when you’ll be able to quit your job. What you do after that is up to you since a quit plan does not address it. A quit plan instills a false sense of confidence: it can cause you to feel you’re on the right track but gives little or no direction about what to do at the end of the track. Remember, your plan shouldn’t be focused solely on getting to retirement but also on living a meaningful life after retirement (more fear).

3. Few Role Models

Think of the retirement your father or grandfather had. In my case, not one of the three actually lived in retirement. My grandfathers both died during the working stages of their lives, and my dad died after being placed on disability with a terminal illness. Retirement is a construct of a modern world. In the Stone Age, there were no old people. Everyone was fully employed up to age twenty, and then they died—usually of unnatural causes. Any person old enough to develop crow’s feet was either worshiped or eaten as a sign of respect. The fact is that you have very few examples that can act as a pattern for your own retirement, and nobody wants to get retirement wrong (more fear).

What’s the Answer?

For anyone preparing for a satisfying retirement or for those stuck in a dissatisfying retirement, my suggestion is this: don’t spend all your time fantasizing about your to-do list. To be sure, it is important and will bring enjoyment, but “doing” or indulging in a life filled with leisure is not a sustainable strategy. The time will come when you have worked through your entire list or when “doing” is no longer doable. Then, what?

Consider shifting your retirement strategy from “doing” to “being.” Begin by thoughtfully creating a to-be list. It may seem confusing, so start small. For example, your list may contain the following: I want to be a great spouse; I want to be an awesome grandparent; I want to be a good neighbor. As you identify who you want “to be” in retirement, what you need “to do” in retirement will become clear. You don’t have to change the world; the world doesn’t even have to (and probably won’t) acknowledge your contribution. The goal is to make your world better, and in the process, the world will become better.

Be a person whose retirement is purposeful. Think of it as a gift, and don’t be selfish. Discover how you can use your time, talents, and experience to make your family, neighborhood, and community better. By doing so, you will create a retirement that brings satisfaction, builds your sense of identity, and gives you a reason to get up in the morning. It’s almost heaven!

About the Author

Steve is the former CEO of St. George Regional Medical Center, St. George, Utah. He authored next—Redefining Retirement; Lessons for Life’s Transitions with Lisa G. Larson and speaks frequently to those preparing to leave their careers. He serves on the Board of the Institute for Continued Learning. His post career “hobby” is real estate investing, and he is Associate Broker for Utah First Property Management, a company his son Bryan founded. To contact Steve go to wilson.stg@gmail.com.

Seven Steps to Start Growing Produce at Home

Growing your own produce is an all-around smart practice, from the money you’ll save at the grocery store to the contributions you can make toward a cleaner planet. Maintaining a garden takes some effort, but it’s a project even a beginner can tackle with ease. Consider these tips to start growing your at-home garden:

1. Select a perfect spot. You’ll want to place your garden in an area where you see it often so that you are reminded to weed and care for it regularly. Find a flat area you can access easily, where erosion and other pitfalls (including hungry wildlife) won’t be a problem.

2. Choose between ground and containers. There are pros and cons to gardening in containers versus the ground, and there’s no universal right choice. Rather, the best garden depends on your goals and preferences. A ground garden usually offers more space and may provide a better growth environment for roots. However, a container garden is often easier to maintain and may be all you need if you wish to grow just a few plants.

3. Understand the importance of quality soil. You may think any dirt will do, but keep in mind the soil you plant in will be the primary source of nutrients for your produce. Quality soil provides stability so plants can root firmly and grow healthy and sturdy to support their bounty. Quality soil also allows for ample drainage. Organic matter like compost, leaf mold, or aged manure all help improve soil quality.

4. Plant your water close to a water supply. Lugging water can quickly eliminate the pleasure of tending your garden, so be sure you’re situated near a hose. You’ll know it’s time to water when the soil is dry about an inch below the surface.

5. Plan for plenty of sun. A bright, sunny spot is a must, since most vegetables, herbs and fruits depend on six or more hours of sun every day. Remember the sun’s path changes throughout the year, and as trees and foliage grow, they may produce more shade with each growing season.

6. Consider what you’ll grow. Starting with veggies you know you like is a smart starting point since you’ll be pouring sweat equity into making them grow. Over time, you might add new varieties, but early on, keep your focus on foods you know you like so you can see a meaningful return and avoid waste. You’ll also need to consider what you can grow to maturity within the southern Utah growing season. If necessary, you might want to start transplants you can nurture indoors before moving them outside when the temperatures allow.

7. Plant according to a calendar. Knowing how long it takes different foods to mature will help you create a planting calendar. You don’t want to harvest everything at once, and if you stagger planting and replant what you can, you’ll have a garden that produces food for your family for a longer period of time. Find more helpful tips for managing your home and garden at eLivingtoday.com.

Article Courtesy of Family Features

Optimizing the Quality of Your Ketamine Experience

About the Author

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

By Scott Allen, MD, Medical Director, Satori Health and Wellness

The last few years have seen an explosion of interest in ketamine and psychedelic medicine. When I opened Satori Health several years ago, I started with the philosophy that the quality of the ketamine experience is integral to healing from depression, anxiety, and especially PTSD. Since then, numerous studies have shown that the better your experience during a ketamine treatment, the more likely you will heal from mental health maladies. Let’s face it—our minds can be full of light as well as shadow. When the shadows come to the surface, having an experienced guide can help you process what bubbles up.

Mindset

The mindset in which you approach ketamine therapy can have a huge impact on the quality of your experience.

• The day of treatment, try to minimize distractions as much as possible. Find a sitter for the children, turn your phone off, and if possible, take the day off work.

• Practice whatever self-care works best for you before you come to the clinic. When your mind is calmer, it’s free to explore anywhere.

Setting

This is where we shine at Satori. We’ve gone to great lengths to create a high-quality setting in which you can explore your mind. If you haven’t been to our

new office, come in and check it out. I guarantee you’ll love it. We combine the experience of shamans used through the ages with the latest and greatest in modern medicine.

The Role of the Guide

Our practitioners at Satori have more experience guiding ketamine patients than most places anywhere. We sit with the vast majority of patients the entire time, ensuring that they are safe, comfortable, and secure. This is especially important for patients with significant trauma who may need a soft, guiding touch to help them navigate their triggers.

Integration

Integration is the process of analyzing and applying the dreams and visions you have during ketamine therapy. This includes optimizing your psychological patterns, your behavioral patterns, your spiritual health, and your physical health. Our minds don’t exist in a vacuum, and integration transforms ketamine from an interesting medical treatment into a life-altering rite of passage into the next phase of your life.

When you approach ketamine with the proper mindset in an optimal setting and integrate your experience with experienced guides and therapists, you’re setting the stage for transformational healing in your life. You’re aligning yourself with your deepest purpose. Happy travels!

Five Keys to a Complete Financial Plan

By Branden DuCharme, AWMA®

Financial health is as crucial as physical health, yet it is often neglected. In the journey of life, financial planning acts as the backbone, supporting and securing the future. The key to a successful financial plan lies in understanding and implementing its five foundational pillars: income plan, investment plan, tax plan, insurance plan, and estate plan.

Income Plan: Where Will It Come From?

Where Will It Go?

Income is the primary source of financial security. It’s not just about how much you earn but is also about how you manage your earnings. Effective income management involves budgeting, saving, and investing. Understanding your income flow, distinguishing between essential and non-essential expenses, and setting aside a portion for savings and investments lays the groundwork for a solid financial plan.

Investment Plan: Strategically Placed Assets to Support Your Future Needs

Investments are the engines that drive your financial growth. They help with wealth accumulation, and they protect against inflation. Diversifying investments across stocks, bonds, real estate, or mutual funds can offer both short-term gains and long-term security. Making informed investment choices requires that you understand your risk tolerance and financial goals. It’s a blend of art and science, balancing risks with potential returns to achieve financial aspirations.

Tax Plan: Maximizing Lifetime Efficiency

Taxes can significantly impact your financial health. Effective tax planning ensures you are not paying more than necessary. This

involves understanding tax laws, taking advantage of deductions and credits, and making strategic financial moves. For instance, investing in tax-advantaged accounts like IRAs or 401(k)s can reduce taxable income. Regularly reviewing and adjusting your tax strategy to keep it in line with changing laws and personal circumstances can lead to substantial savings.

Insurance Plan: Safeguarding against Uncertainty

Insurance is the shield that protects your financial plan from unforeseen events. Whether it’s health, life, disability, or property insurance, having the right coverage in place ensures that you and your loved ones are protected against financial hardships caused by unexpected events. It’s about assessing potential risks and securing an insurance policy that offers adequate coverage without straining your finances.

Estate Planning: Securing Your Legacy

Estate planning might seem distant, but it’s an integral part of financial planning. It involves deciding how your assets will be distributed after your death. This not only includes the distribution of assets but also encompasses directives like wills, trusts, and power of attorney. Estate planning ensures that your hard-earned assets are transferred according to your wishes and your loved ones are not burdened with legal complications and taxes.

Financial planning is a holistic process, and each pillar is interconnected. Balancing these elements can seem daunting, but it’s essential for long-term financial well-being. Regular reviews and adjustments to your financial plan can keep you on track and moving towards your goals. Remember, financial planning is not a one-time task but a continuous journey. Like maintaining physical health, maintaining financial health requires discipline, knowledge, and regular check-ups.

SICK Kick the

By Koby Taylor, PharmD

How many times have you felt a little tickle in the back of your throat and suddenly become worried that it was too late to do much of anything to ward off the onset of a cold or the flu? We’ve all felt this way. Boosting your immune system at the first sign of feeling ill is crucial for maintaining good health and preventing the spread and/or the duration of an illness. Here are some key benefits of proactively boosting your immune system at the first sign of feeling ill:

1. Faster recovery. By activating your immune response, you can speed up the recovery process and reduce the time spent feeling unwell.

2. Reduced severity of symptoms. By bolstering your body’s natural defense mechanisms, you can minimize the impact of viruses or bacteria, leading to milder symptoms and a more comfortable recovery.

3. Prevention of complications. Certain illnesses can lead to complications, especially in individuals with weakened immune systems. By boosting your immune system at the first sign of feeling ill, you may be able to reduce the risk of complications, such as secondary infections or a prolonged illness.

What can you do to boost your immune system at the first sign of feeling ill? Here are some practical steps you can take:

1. Get adequate rest. Get enough sleep and rest when you start feeling ill. Resting allows your body to divert energy towards fighting off the infection.

2. Stay hydrated. Drink plenty of fluids, such as water, herbal tea, or clear broths, to keep your body hydrated. Hydration helps flush out toxins and supports immune function.

3. Eat nutrient-rich food. Consume a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins, minerals, and antioxidants that support immune function.

4. Take immune-boosting supplements. Consult with a healthcare professional about immuneboosting supplements, such as vitamin C, vitamin D, vitamin A, zinc, NAC, Viracid, or probiotics. These supplements can help support your immune system during illness.

Supplements Instead of Over-the-Counter Medications

• Vitamin A is a fat-soluble vitamin that is essential for the health of mucous membranes, including those in the respiratory system. It helps keep the respiratory tract moist and functioning properly, reducing the risk of respiratory infections.

Before you reach for over-the-counter medications that may seem like they work well by masking the symptoms but do nothing to boost your immune system, let’s explore the benefits of taking supplements. The right supplements not only can enhance your immune system but may also help alleviate symptoms without the side-effects of many over-thecounter medications.

• Zinc helps support the immune system by promoting the production and activity of immune cells while inhibiting the replication of certain viruses. It can also help reduce the severity and duration of cold symptoms.

About the Author

• Vitamin D, the sunshine vitamin, is a fat-soluble vitamin that is beneficial for preventing and managing colds and flu. Vitamin D also helps regulate the immune system and promotes the production and activity of immune cells. It can help reduce the risk of respiratory infections and the severity of symptoms.

• NAC (N-acetylcysteine) is a supplement that contains an amino acid called cysteine, which has antioxidant and mucolytic properties. NAC helps thin and loosen mucus, making it easier to cough up and clear from the respiratory tract. This can help relieve congestion and improve breathing. NAC

also helps in protecting cells from damage caused by free radicals. It helps reduce inflammation in the respiratory tract and supports immune function.

• Viracid is a combination of nutrients and botanicals that are specifically formulated to support immune function and provide relief from cold and flu symptoms. Simply put, it packs a punch to viruses while supporting your immune system.

In my pharmacy, we created the Fusion Immune Pack, which contains all of the supplements listed above in the dosage you will need to help conquer your cold or flu. They provide immune boosting properties for the short term so that you can avoid the expense of buying multiple bottles of many kinds of supplements.

It’s important to note that while these supplements may have benefits for colds and flu, they should be used as part of a comprehensive approach to managing illness. It’s always recommended that you consult with a healthcare professional before starting any new supplements, especially if you have any underlying health conditions or are taking prescribed or over-the-counter medications.

Boosting your immune system is not a guarantee against getting sick, but it can significantly improve your body’s ability to fight off infections and minimize their impact. If your symptoms worsen or persist, it is essential to seek medical advice from a healthcare professional.

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.

Career Ready: Three Strategies to Prepare Teens for Life after School

Article Courtesy of Family Features and Connections Academy

For some time, heading to college or joining the workforce have been the standard choices for teens upon high school graduation. Today, in part due to technology and social media, students have access to myriad career paths that are all but traditional.

With an increasingly dynamic career landscape creating an awareness of jobs that didn’t exist even ten years ago and a shortage in the workforce, there’s a willingness for both potential employees and employers to look at careers and young talent from a whole new perspective.

“There isn’t a ‘typical’ career anymore,” said Dr. Lorna Bryant, Gen Z career expert and head of career education for Pearson Virtual Schools. “With the perfect storm in the workforce of boomers retiring, many people still not returning to work in the wake of the pandemic, and a population that has declined for the last fifty years, this generation (ages eleven to twenty-six) is positioned extremely well. Employers want and need them. In short, the scales have flipped to the supply side and demand is causing many employers to remove barriers to work entry. Whether high school grads go to college, trade school, or work, developing in-demand skills early will help them secure and succeed in the jobs of the future.”

Consider these tips from Bryant to help students explore the many options in front of them and prepare for the possibilities that await after high school.

Help Kids Cultivate Durable Skills

While technology has transformed the world of work, an increasing number of careers prioritize durable skills over technical or hard skills. Durable skills (also known as “soft” or “human” skills) include collaboration, leadership, communication, and attention to detail, along with traits like empathy, grit, and resilience. According to Pearson’s Power Skills report, these are some of the most in-demand skills for employers. In addition, research from America Succeeds found employers seek durable skills 3.8 times more frequently than the top five technical or hard skills in every location, industry sector, and educational attainment level. Possessing these skills is not only attractive to employers but is also attractive to colleges and universities, too. One of the best ways to prepare for the jobs of tomorrow that don’t exist today is to focus on timeless durable skills.

Many students already possess or are actively developing these skills in high school. The key is to raise awareness of their importance, seek ways to boost them, and showcase them on

college and job applications or resumes. For example, teens can display their leadership skills by captaining sports teams or starting a club at school. They can showcase collaboration and communication abilities by holding and thriving in student government positions, volunteering, or working part-time jobs.

Bridge Passions and Hobbies to Careers

Beginning conversations with children as early as middle school that expose them to job roles, responsibilities, and salaries connected to areas of interest is important for setting them up for long-term success. Nurturing interests—rather than dismissing them as flights of fancy—and finding paths to explore that align with those hobbies or interests in real-world applications can open doors to potential careers that may not have previously been considered.

To help students align their values and interests with potential careers, ask questions such as:

• What is it, specifically, that you enjoy about your interests?

• What jobs rely on related skills (working with your hands, serving others, being creative, etc.)?

• Do you have the skills to do those jobs? If not, what research and training do you need to acquire the necessary skill set?

• Are there related jobs available in the geographic location you want to live?

• Can you make enough money to live the lifestyle you want doing this job?

• Can you envision enjoying this type of work for eight (or more) hours per day?

Get a Head Start on Credentials or College Credit

As earning college credits, career-ready credentials, and specialized training for future careers is becoming more accessible for high school and middle school students, it’s important to research available options. From online

resources, workshops, career counselors, and accelerated career readiness programs that allow students to enter college or the workforce “jobready,” there are more options available now than ever before. For example:

• Connections Academy, a K-12 online school program, has expanded its slate of college and career readiness initiatives for middle and high school students to offer an innovative tri-credit approach where courses can deliver high school credit; industry-recognized micro-credentials (to help qualify for careers in data analytics, UX design, software development, cybersecurity, and more); and eligibility for college credit toward more than 150 bachelor’s degree programs at partner universities in the United States. Visit ConnectionsAcademy.com for more information.

• Utah Tech University partners with local high schools to offer students the option to enroll in collegelevel courses while still in high school, earning both high school and college credit simultaneously. Visit utahtech.edu for more information.

• SUCCESS Academy, a charter school partnering with Utah Tech University, provides high school students with the opportunity to earn college credit towards an associates degree with an emphasis on science, technology, engineering or math while also earning their high school diploma. Visit utsuccess.org for more information.

• High school students can take college classes on the Dixie Tech campus. Most of their programs are open to current high school students, with some early morning cohorts made up entirely of high schoolers. They even waive tuition! Visit dixietech.edu for more information.

Clean and Green

DIY Recipes for Your Spring Cleaning

By Diane Del Toro, Family Features, and e.living.com

In the annual whirlwind of spring cleaning, Amanda found herself face-to-face with a neglected kitchen cabinet. Armed with a homemade cleaning solution, she embarked on a mission to restore the cabinet’s lost shine. With each wipe, the dirt surrendered, revealing a sparkling surface underneath. The satisfaction she derived from transforming a seemingly hopeless mess into a spotless haven was unexpectedly gratifying. It wasn’t just about cleanliness; it was a tangible victory over disorder, a reminder that within the mundane task of cleaning, there was a simple yet rewarding triumph over chaos.

Spring cleaning, a cherished annual tradition, intertwines practicality with symbolic renewal. It involves a thorough overhaul of living spaces, a ritual marked by deep cleaning, decluttering, and reorganization as winter yields to the warmth of spring. Rooted in various cultures, the tradition signifies the shedding of winter stagnation and the embrace of a fresh beginning.

What makes this ritual even more compelling is the growing trend towards using homemade cleaning products. People are increasingly turning to natural alternatives, harnessing the cleansing power of everyday ingredients not only for their effectiveness but

also for health, sustainability, and costeffectiveness. Spring cleaning, therefore, becomes a holistic celebration of both physical and metaphorical rejuvenation, a conscious choice to embrace a greener, healthier, and more economical approach to household hygiene.

Choosing homemade cleaning products is a simple yet powerful decision that resonates with a healthy lifestyle. Unlike commercial cleaners laden with harsh chemicals, DIY alternatives harness the cleansing power of everyday ingredients like vinegar, baking soda, and essential oils. These natural components not only effectively eliminate dirt and grime but also minimize exposure to harmful toxins, promoting a healthier indoor environment. Homemade cleaners are eco-friendly, reducing plastic waste and environmental impact. Additionally, crafting your cleaning solutions proves economical, sparing your wallet while fostering a sense of self-sufficiency. Embrace the wholesome goodness of homemade cleaners for a greener, safer, and more budget-conscious approach to household hygiene.

The following are some easy-to-prepare household cleaners that will help you tackle your spring cleaning.

Homemade Glass Cleaner

1 empty spray bottle (1 quart)

1 cup distilled water

3 tablespoons white vinegar

1/4 cup isopropyl alcohol

Add water, vinegar, and alcohol to the spray bottle. Replace the lid and shake until ingredients are thoroughly combined. Use this mixture with a microfiber cloth to clean glass surfaces like windows, mirrors, or sliding glass doors.

Homemade All-Purpose Cleaner

1 empty spray bottle (1 quart)

2 cups distilled water

1/4 cup vinegar

12-20 drops tea tree essential oil

1 teaspoon castile or phosphorous-free dish soap or washing soda

Fill the cleaning spray bottle with distilled water. Add vinegar, tea tree essential oil, and soap or washing soda. Shake well.

This version of a homemade cleaner is environmentally friendly and less likely to cause irritation. You can also control the strength of the cleaner by rationing the ingredients. Adding essential oils provides natural fragrance and helps deodorize. For example, the tea tree oil in this homemade all-purpose cleaner has antibacterial, antiviral, antifungal, and antiseptic qualities, making it a versatile and safe solution for cleaning around the house.

The rubbing alcohol to this recipe helps the solution evaporate quickly on glass surfaces, reducing the chance of leaving water spots behind. Rubbing alcohol is a disinfectant, so this cleaner can be used to disinfect surfaces and kill germs and other bacteria. Note: isopropyl alcohol is highly flammable, so be sure to store this homemade window cleaner in a cool, safe spot away from children and pets. If you use this to clean, proceed with caution and be sure to read the safety label on the bottle.

Homemade Ceramic Tile Floor Cleaner

2 gallons of hot water

1/4 cup distilled white vinegar

1 tablespoon dishwashing liquid

Mix ingredients in a large sink or bucket. Vacuum, sweep, or dust mop floors to remove loose soil and hair. Fill a second bucket or sink with clean water. Dip your mop in the cleaning solution and wring until it is not sopping wet. Mop the floor. Rinse the mop in the clean water as it becomes soiled before dipping it back in the cleaning solution.

This DIY floor cleaner is appropriate for ceramic and tile floors. Follow the proportions carefully so you won’t have too many suds and you won’t have to rinse the floor after mopping.

Homemade Multipurpose Cleaning Scrub for Tough Messes

2-6 tablespoons lemon juice

1 cup borax powder

Combine the two tablespoons of lemon juice with the borax powder, adding more lemon juice until you create a thick paste. Use it to scrub tough messes as well as rust stains on sinks.

Do not use this cleaner on granite or marble countertops; acidity from the lemon juice can be damaging to porous surfaces.

Lessons I Learned from Wrestling

By Isaac Dickinson, Junior at Hurricane High School

I have always loved wrestling. I have been wrestling year-round since I was six years old. Not too long ago, I moved from northern Utah to Hurricane, leaving behind the neighborhood that I had grown up in since I was born. The move was really difficult for me from a mental standpoint, mostly because I didn’t have friends immediately, so I felt that the only thing I could count on was my performance in wrestling. I placed my self-worth on winning. My fear of losing would consume me even before a match would start, negatively affecting my performance. By the end of the year, my mental state of mind had spiraled downward to the point where I wanted to quit wrestling.

I really struggled with the decision of whether or not to quit wrestling until I attended a tournament in the summer of 2023 called the Black Hawk with the Hurricane High School wrestling team. It was in that tournament that my mindset began to change. The tournament did not count towards my high school wrestling record, which took the pressure off of me so I could just wrestle. I began to feel calm, cool, collected, and extremely grateful, making the sport fun for me again.

Soon, I was able to approach every match in the same calm and steady way, whether the wrestling match counted or not. I have also been able to maintain an attitude of gratitude throughout this year’s wrestling season and my mantra “I’ve got this!” has instilled in me a quiet confidence that I didn’t have last season.

As I reflect back on this past season of wrestling, I can pinpoint a few stand-out moments that reinforced the

quiet confidence I felt. First, during a tournament at Dixie High School, another wrestler asked me whether I was ready to beat the opponent I was scheduled to wrestle. I looked him in the eye and with total confidence said, “I got this.” Before and during the match, I remained focused on the win. I felt secure in my ability to perform at a high level. This feeling continued throughout the tournament. Another highlight of the season occurred at a tournament in Nephi, Utah. I noticed that my dad was getting a bit frustrated with a referee after one of my matches. I calmly stepped over, looked my dad in the eyes, and said, “Dad, I’ve got this.” And I certainly did, placing fifth in one of the top tournaments in the state.

A third stand-out moment took place at a tournament called the Rumble. Even when things didn’t go my way at this tournament, I quickly got over it by choosing to have an attitude of gratitude. I told my Dad, “I’m already over it. There is still so much good that will come out of the season, so I’m just looking ahead. I can’t do anything about what happened at this tournament; it’s out of my control. So I’m not worrying about it. I’m doing good.” This was huge for me because a year earlier, I would have been really hard on myself and tied my self-worth to my performance.

The other day, as I was looking back on all that I had experienced, I found a quote by Tara Brach. She said, “There is something wonderfully bold and liberating about saying yes to our entire imperfect and messy life.” Life is hard. There are ups and downs, but I have learned to be grateful in its messiness and to remain calm, cool, and collected despite what happens to me. Elder Joseph P. Worthlin, a leader for the Church of Jesus Christ of Latter-day Saints, once gave a talk titled “Come What May and Love It.” That is what I have chosen to do. An attitude of gratitude is worth a thousand state championships!